In the world of Les Mills, certain releases attain an almost legendary status. They become the benchmarks against which future workouts are measured. Bodypump 96, created and filmed in 2015 with the masterful duo of Glen Ostergaard and Mark Nu’u-Steele, is undeniably one of those releases.
While the official choreography notes remain proprietary intellectual property for Les Mills certified instructors, we can break down the structure, the musicality, and the specific moves that made this release a fan favorite. Whether you are an instructor looking to reconstruct a classic track or a participant feeling nostalgic, here is your guide to the magic of Bodypump 96.
Music: "Booyah" by Showtek & We Are Loud (Here It Is remix) Duration: 4:30 Setup: Medium-light plates (or barbell). Upright rows + Overhead press. Timing:
Coaching Cues:
Note: The official PDF contains diagrams, timing grids, and coaching cues. Below is a textual extraction of key moments for each track.
Before your next class, confirm you have:
The BodyPump 96 choreography notes PDF is more than a list of moves—it is a second-by-second blueprint for safety, musicality, and results. As an instructor, reviewing the PDF at least three times before teaching is essential (once for timing, once for tempo changes, once for injury prevention cues).
For participants, while you cannot access the PDF, you can train smarter by memorizing the track structure from this article and practicing along to the official Les Mills on Demand video.
Final reminder: Always respect the Les Mills license. Do not share the PDF publicly. Instead, encourage fellow instructors to join the official portal. The small subscription fee supports the choreographers, musicians, and fitness scientists who design these world-class releases.
Ready to teach BP96? Download the official notes from your instructor portal. Your participants will thank you for the flawless timing and the sweat-drenched results. bodypump 96 choreography notes pdf
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BodyPump 96 is widely remembered by the Les Mills community for its high-energy playlist and intense focus on "pulses and tension". Released in late 2015, this installment emphasizes muscle fatigue through limited recovery and fast transitions, particularly in the upper body tracks. BodyPump 96: Master the Rep Effect
The core of BodyPump 96 is the Rep Effect, a formula of low weights and high repetitions (up to 800 per class) designed to build lean muscle without bulk. This specific release is noted for its "fast and furious" nature, demanding quick equipment changes and high mental focus. Tracklist and Technical Focus Song Title Primary Focus & Coaching Tips 1. Warmup Five More Hours Focus on range of motion and setting up correct posture. 2. Squats Blow Your Mind
Classic "old school" feel with heavy focus on mid and wide stances. 3. Chest Immortals
Includes bench press and bench push-ups; watch for fast transitions. 4. Back The Thrill High-volume clean and presses to spike the heart rate. 5. Triceps Hallelujah
Known for being extremely tough with extensions, dips, and push-ups. 6. Biceps Wobble Continuous tension with standard and mid-range pulses. 7. Lunges Peanut Butter Jelly
A "poppy" track that uses pulses to fatigue the glutes and quads. 8. Shoulders Addicted To A Memory
Challenging combinations: side raises into rotators and military presses. 9. Core Want To Want Me
Focuses on crunch reaches with a plate—no hover work in this release. 10. Cooldown Adore In the world of Les Mills, certain releases
Full-body static stretching to aid recovery and flexibility. 💡 Key Instructor Insights
Transitions are Key: Tracks like Triceps and Chest have almost no recovery time. Instructors should pre-cue the next move while participants are still finishing the current one.
Shoulder Burn: The shoulder track is considered the "peak" of this release. Remind participants to keep a slight bend in the elbows during side raises to protect the joint.
Weight Selection: Because of the high volume of pulses, advise members to go "a tad lighter" on the shoulder and tricep tracks to maintain full range of motion. 📋 Recommended Equipment To get the most out of BodyPump 96, you will need:
Barbell and Plates: For major lifting tracks like Squats and Back.
Bench/Step: Essential for the Chest (presses) and Tricep (dips) tracks.
Hand Weight/Plate: Used for the Core and Shoulder rotator work.
If you're looking for more details on this release, I can help you break down the specific timing for a particular track or suggest weight selection strategies for beginners versus advanced lifters. Which track would you like to focus on first?
BodyPump 96: Pulses, tension, challenges and more challenges Coaching Cues: Note: The official PDF contains diagrams,
BodyPump 96 is characterized by a high volume of over 1,100 repetitions
and a focus on time-under-tension through pulses and complex combinations. The choreography notes highlight a "Rep Effect" designed to improve muscular endurance and maximize calorie burn. BodyPump 96 Full Tracklist & Choreography Highlights
The following tracks make up the standard 10-track BodyPump 96 release: Muscle Group Song Title Choreography Highlights Five More Hours
Includes a power press; transitions quickly from lunges to deadlifts. Blow Your Mind
Reminiscent of "old school" releases with high energy and deep muscle work. Standard barbell chest press with varied tempos. The Thrill Focuses on deadlifts, clean and presses, and deadrows. Hallelujah
Challenging track that may require slightly lighter weights due to rep volume.
Fun, poppy track with standard bicep curls and varied tempos. Peanut Butter Jelly
High-rep track that often includes backstep lunges and alternating presses. Addicted To A Memory
The "beast" of the release; features rear deltoid flies, side raises, side rotators, and push presses. Want To Want Me
Focuses on crunch reaches with a weight plate; notably lacks hover (plank) work. Full-body stretching and muscle recovery. Key Training Features BODYATTACK 96 Choreography Booklet (pdf) - CliffsNotes