Body Pump 130

BODYPUMP 130
Presenters L–R:
Back row: Bronté Terrell (United Kingdom), Levi Farrell (New Zealand), Lula Slaughter (United States),
Billy Aw (Singapore), Glen Ostergaard (New Zealand), Amy Lu (New Zealand)
Front row: Marlon Woods (United States), Jessica Wong (United States), Ben Main (New Zealand),
Windy Gao (China)
Throughout the world of fitness, a revolution is happening: many people are going to gyms to perform
weight training. The benefits of weight training are innumerable – from building strength, to toning
muscles, to increasing metabolic rate.
BODYPUMP is weight training to music. BODYPUMP 130 is an amazing class that will strengthen, tone and
shape all the muscles in your body.
We start easy with a Warm-up that activates each movement pattern that we are about to train. Squats will
build strength and endurance; the Chest track is heavy because heavy weights strengthen muscles.
Escape into the Back track and increase your metabolic rate with power moves like the Clean & Press.
The Triceps and Biceps tracks use light weights to tone, the Lunges track will burn deep as you Lunge
upwards against gravity and the Shoulders track is a real musical highlight.
This is a clean, comprehensive and innovative workout you will love doing over and over.
BODYPUMP Creative Team
BODYPUMP 130 © Les Mills International Ltd 2024
1
BODYPUMP 130
GLOSSARY
MUSIC
EXPRESS FORMATS
01. WARM-UP
02. SQUATS
03. CHEST
04. BACK
05. TRICEPS
06. BICEPS
07. LUNGES
08. SHOULDERS
09. CORE
10. COOLDOWN
05. TRICEPS / BICEPS
07. LUNGES / SHOULDERS
DECLARATION OF INTENT
Les Mills’ instructor resources are unique, valuable resources provided to you as a Les Mills’ certified instructor to enable you to learn each new release and
teach it in Les Mills’ licensed clubs only. Do not share these resources. Copying, uploading or sharing files on the internet or selling Les Mills’ instructor
resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be
serious consequences for you personally including legal action and the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is
much appreciated.
2
GLOSSARY
SET POSITION WIDE STANCE SQUAT
Position Set-up Position Set-up
• Heels under hips • Bar on meaty part of upper back
• Toes turned out slightly • Heel–toe wider than Mid Stance
• Knees soft • Chest lifted, light pinch between the
• Hands thumb-distance from thighs shoulder blades
• Gently draw the belly in and brace the abs
• Lift the chest Execution Set-up
• Lift the shoulders up, roll them back and • Hips sit back and down
draw the blades down towards the spine • Knees out
• Chin tucked in • Chest up
• Abs braced
• Butt stops just above knee at 90 degrees
MID-STANCE SQUAT
Position Set-up Layer 2
• Bar on meaty part of upper back • Push through your heels as you rise, to activate
• Feet slightly wider than hips with toes the glutes
turned out • Push floor apart with your feet
• Chest lifted, light pinch between the • Squeeze the butt on the way up
shoulder blades
• Belly in and abs braced
• Bring your elbows forward under the bar to
create strength through the upper back WIDER-STANCE SQUAT
Position Set-up
Execution Set-up • Same as for WIDE Stance
• Sit the butt back and down • Heel–toe wider than Wide Squat
• Knees track forward, in line with toes
• Butt stops just above knee level – knees at Execution Set-up
90-degree angle • Hips sit back and down
• Knees out
Layer 2 • Chest up
• Finish with hips under shoulders • Abs braced
• Feel the pressure in your quads • Butt stops just above knee
• Brace the abs tighter in the Bottom Halves at 90-degree angle
Layer 2
• Drive your feet apart
• Knees out
3
GLOSSARY
CHEST PRESS DEADROW
• Hands wide on the bar • SET Position
• Bar above shoulders, bar at shoulder level; or • Slight bend in the knees (20 degrees)
bar over middle of chest • Chest lifted, abs braced
• Brace abs – lower back towards the bench • Elbows to rear – light pinch between the
• Feet hip-width apart and close to the bench shoulder blades
Execution Set-up Execution Set-up

• Bar to middle of the chest • Tip forward from the hips, keeping the
• Elbows stop at bench level chest lifted
• Bar over shoulders (top position) • Chin tucked in
• Bar to the knees
Layer 2 • Bar into the belly button
• Squeeze shoulder blades together on the way • Squeeze between the shoulder blades
down, to open the chest
• Drive upper back into the bench, to stabilize Layer 2
the upper body • Slide the bar up your thighs
• Squeeze the shoulder blades together
• Bend the legs for more stability and sit into the
DEADLIFT butt
• Keep the shoulders away from the ears
Position Set-up
• SET Position
Emphasizing a squeeze between the shoulder
• Slight bend in the knees (20 degrees)
blades will ensure engagement of the scapula
• Chest lifted, abs braced
retractors to reduce the tendency for participants
• Elbows to rear – slight pinch between the
shoulder blades to hinge backward from the shoulder joint during
• Chin tucked in the Row. These muscles are key stabilizers of the
shoulder and help prevent injuries.
Execution Set-up
• Tip forward from the hips, keeping the
chest lifted
• Barbell to knees
• Chin tucked in – eyes forward, 6½ feet
• (2 meters) in front
Layer 2
• Tension between shoulder blades all the way
through
• Squeeze your hamstrings and glutes on the
way up
• Heels grounded into the floor
4
GLOSSARY
CLEAN & PRESS TRICEP EXTENSION / PULLOVER
• SET Position • Hands shoulder-width apart on the bar
• Chest up, abs braced • Abs braced
• Knees bent • Lower back towards the bench
• Shoulders back and down
Execution Set-up
• Start with more knee bend and use the legs to Execution Set-up
drive the bar up • Bar to forehead
• Keep elbows above the bar during Upright • Bar to ribs
Row phase
• Extend to the top
• Bar close to the body, lift to lower chest
• Elbows to 90 degrees
• Drop under the bar, bending the knees
• Elbows point towards ceiling for Extension
• Clean the bar and hold in front of the
• Elbows stay directly above shoulders for
collarbones
Extension
• Press to the top
• Use the legs to drive the bar up
Layer 2
• Abs braced as you press above the head
• Squeeze elbows in to load the triceps
• Elbows slightly forward
• Bend the legs again, return to SET Position
• Bring the elbows up and over to lower the bar
TRICEP BARBELL EXTENSION
Position Set-up
Fast elbows under the bar. Lift your T-shirt with
• Lying on bench
the bar. Catch bar high on the chest and drive out
• Shoulder-width grip on the bar
of the legs.
• Abs braced
• Elbows face down the bench
SPLIT PLATE DEADROW Execution Set-up

Position Set-up
• Lower bar to forehead
• SET Position
• Keeping upper arms vertical
• Plates in each hand
• Extend leg back
Layer 2
• Brace abs
• Lock the upper arm position to isolate the
• Lift chest
triceps
Execution Set-up
• Hinge forward from hips
• Row plates to knee and lower ribs
• Squeeze shoulder blades together
• Eye gaze 2 meters ahead
Layer 2
• As we stand, squeeze into the glutes. This sets
the strong vertical position
5
GLOSSARY
KNEELING O/H PLATE TRICEP HAMMER PLATE CURL
Position Set-up
EXTENSION • Knees soft, Split Stance or SET Position
Position Set-up
• Arms by sides, palms face in
• SET Position – kneeling
• Chest up
• Knees apart, toes together
• Abs in and braced
• Squeeze glutes
• Chest up, abs braced
Execution Set-up
• Hold the plate over head, elbows forward of
the face • Curl plates upward
• Plates stop in front of shoulders in full-
Execution Set-up range Curl
• Lower plate to base of neck • Extend down to thighs
• Full extension to the top
• Elbows tucked in Layer 2
• Brace abs to stop the trunk swaying
Layer 2
• Keep the shoulders back and down to keep
the work in the triceps
PREACHER HAMMER PLATE CURL
Position Set-up
DOUBLE-ARM KNEELING HINGE • Knees soft, Split Stance or SET Position
TRICEP KICKBACK • Arms by sides, palms face in

• Chest up
Position Set-up
• Come to the kneeling position, one leg
forward
• Tip forward from the hip Execution Set-up
• Chest lifted, shoulders square • Tip from hips
• Elbow high and close to the body • Chest up
• Elbows stay directly under shoulders
Execution Set-up • Top range in the pulses
• Both arms kick backwards • Abs are locked
• Upper arms parallel to floor – extend the
elbows
Layer 2
• Upper arms still as you extend
• We want to be strong and stable for maximum
gains
Layer 2
• Lock the position of the shoulders and upper
arms to isolate the triceps
WIDE BICEP PLATE CURL
Position Set-up
BICEP CURL • Knees soft, Split Stance or SET Position
Position Set-up • Arms by sides, palms face in
• Knees soft – Split Stance or SET Position • Chest up
• Chest up • Abs in and braced
Execution Set-up
Execution Set-up • Curl upward, rotating plates out wide
• Curl the bar to just in front of the shoulders • Elbows in under shoulders
• Extend all the way down to your thighs • Extend down to thighs
Layer 2 Layer 2
• Elbows by the sides of your body • Brace abs to stop the trunk swaying
• Keep the body still
6
GLOSSARY
ALTERNATING BACKWARD- T-RAISE
STEPPING LUNGE Position Set-up
Position Set-up • SET Position
• Feet hip-width and take a long step back • Tip forward from the hips
• Hips and shoulders even and square to the • Body leans on a 45-degree angle
front • Chest up, abs braced
• Knees in line with toes • Keep the chin tucked in and the back of the
• Belly in, abs braced and chest up neck long, eye gaze about 3 feet (1 meter) in
front
Execution Set-up
Execution Set-up
• Bend knees – back knee moves towards the
floor • Lead with the elbows
• Long step back • Elbows slightly bent
• Front thigh parallel to the floor • Squeeze between the shoulder blades
• Brace abs to keep hips square • Aiming for stability
• Step up to the front heel level
• Feet stay hip-width apart when you step Layer 2
back • Lead the movement with the elbows
Layer 2
• It’s a long step every time
• Brace core hard to stabilize as you switch legs
SIDE RAISE / CORNER PRESS
COMBINATION
Position Set-up
• Elbows at 90 degrees
LUNGE
Position Set-up • Chest up, abs braced
• Feet hip-width
• Hips and shoulders even and square to the Execution Set-up
front • Lift the elbows to just below shoulder level
• Belly in, abs braced and chest up • Elbows slightly forward of the shoulder-line
• Lead the movement with the elbows on
Execution Set-up Side Raise
• Take a long stride back • Straighten arms to 45 degrees for Corner Press
• Bend knees – back knee moves towards the • Corner Press target under shoulder-line
floor
• Knees in line with toes Layer 2
• Front thigh parallel to the floor • Keep body still to isolate
Layer 2
• Go low to work the butt
• Body weight even on both legs STANDING COBRA
• Push through the front heel to activate the Position Set-up
glutes
• SET position
• Brace abs, lift chest
• Knuckles face rear
Execution Set-up
• Tip from the hip
• Arms lift backwards to 45-degree angle
• Keep the chest lifted and squeeze shoulder
blades
• Abdominals on tight
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GLOSSARY
BARBELL UPRIGHT ROW SHOOT OUT
• SET position • Lie down on floor
• Chest up, abs braced • Plate to forehead
• Slight pinch between the shoulder blades • Knees over hips
• Shoulders off the floor (into crunch position)
Execution Set-up
• Lift bar up to lower chest Execution Set-up
• Lead with elbows • Legs extend to a 45-degree angle
• Keep bar close to body • Arms extend over head (biceps close to ears)
• Lower back pressing down towards the
Layer 2 floor
• Lead with the elbows • Crunch in, knees over hips, shoulders off floor
• Squeeze between the shoulder blades
Layer 2
• Every time you shoot out, make the connection
from the lower back towards the floor
STANDING SHOULDER PRESS • Every time you crunch, feel the ribs crushing
Position Set-up down to the hips
• Set Stance
• Bar starts at chin
WEIGHTED HIP BRIDGE
Execution Set-up Position Set-up
• Drive bar upward • Pivot the bar across the hips
• Chin to ceiling • Lie down on back
• Barbell over the hip crease
• Keep the elbows soft and slightly forward
at the top • Feet close to butt
• Brace the abs as the bar moves above your • Brace abs
head
Execution Set-up
Layer 2 • Drive through heels, lift hips up
• Drive out of the legs • Squeeze glutes
• Integrated upper and lower body • Keep the core tight so the bar stays locked
STANDING PUSH PRESS

Position Set-up
CROSS CRAWL
• Set Stance
Position Set-up
• Knees above hips
• Bar to collarbones
• Abs braced
Execution Set-up Execution Set-up

• Drive bar upwards • Opposite shoulder to knee
• Keep the elbows soft and slightly forward • Extend opposite leg
at the top
• Twist from the center of chest
• Brace the abs as the bar moves above your
head
• Catch bar at collarbones with hips back Layer 2
• Twist further across by lifting shoulder up and
over
Layer 2
• Drive out of the legs
• Integrated upper and lower body
8
GLOSSARY
TRICEP PUSHUP
Position Set-up
• Hands shoulder-width apart
• Back straight – abs braced to support the
mid-section
• Chin tucked in
Execution Set-up
• Drop down to bring shoulders and chest to
elbow level
Layer 2
• Push the floor away
• Dropping the chest no lower than elbow
height minimizes rotator cuff stress
KNEELING PLATE & WIDE CURL

COMBINATION
Position Set-up
• SET Position on knees
• Arms by sides, palms face up
• Chest up
Execution Set-up
• Curl plates upward in Plate Curl
• Plates stop in front of shoulders
• Extend down to thighs
• Curl upward, rotating plates out wide
• Elbows stay directly under shoulders
Layer 2
• Brace abs to stop the trunk swaying
• Lock the position of the shoulders and upper
arms to isolate the triceps
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MUSIC
Easy (5:18) Where You Are (5:53)
01 3LAU feat. XIRA

2024 Anjunabeats.
08 Yesssss
2024 Les Mills Music Licensing Ltd.
Written by: Sheldrake, Cox, Jenkins, Geuze, Williams,
Written by: Blau, Nacson, Leonard, Graves, Heij
Schuster
Mr. Brightside (6:07) La Tarde (5:19)
02 Arcando & Livingston Crain

2023 Arcando Music, distributed by Future Generation, a
division of TNC Music Ltd.
09 Jude & Frank and AtcG
2022 IN / ROTATION.
Written by: Ferrer
Written by: Flowers, Keuning, Stoermer, Vannucci
BOTH (David Guetta & Seth Hills Saturn (2:46)

Remix) (2:45)
03 Tiësto
2023 Musical Freedom, LLC under exclusive license to
10 SZA
2024 Top Dawg Entertainment, under exclusive license to
RCA Records.
Atlantic Recording Corporation. Written by: Lang, Ducrot, Solomon, Bisel, Zhang, Rowe
Written by: Verwest, A. Davidson, S. Davidson, Plested,
Abraham-Joseph, Landrau, Dieng, Whitmore Jr.
Saturn (1:21)
BOTH (David Guetta & Seth Hills
SZA
Remix) (2:45) 2024 Top Dawg Entertainment, under exclusive license to
RCA Records.
Tiësto
Written by: Lang, Ducrot, Solomon, Bisel, Zhang, Rowe
2023 Musical Freedom, LLC under exclusive license to
Atlantic Recording Corporation.
Written by: Verwest, A. Davidson, S. Davidson, Plested,
Abraham-Joseph, Landrau, Dieng, Whitmore Jr.
45-MIN FORMAT
Escape (Dan Aux Remix) (5:12) buttons! (3:57)
04 Nice Enough
Courtesy of Les Mills Music Licensing Ltd. 05 Dillon Francis & Knock2
Courtesy of the Universal Music Group.
Written by: Blackwood Written by: Francis, Nakhonethap
Beggin’ (3:02)
buttons! (1:43)
05 Chris Lake & Aluna
Courtesy of the Universal Music Group. Dillon Francis & Knock2
Written by: Dewji-Francis Lake Courtesy of the Universal Music Group.
Written by: Francis, Nakhonethap
Beggin’ (3:04)
Chris Lake & Aluna PRESSURE (7:29)
Written by: Dewji-Francis Lake 07 ISOxo
2023 88rising Records LLC.
Written by: Isorena
MEGAVERSE (4:53)
06 Stray Kids
ALT
Ain’t Gonna Change (6:06)
House Of Say
05
Written by: Seo, Han, Bahng, Choi
Courtesy of Epidemic Sound.
Written by: Unknown
SPEAK up! (ISOxo Remix) (3:13)

07 Knock2
2022 Sable Valley Records.
Written by: Nakhonethap
SPEAK up! (ISOxo Remix) (2:04)

Knock2
2022 Sable Valley Records.
Written by: Nakhonethap
10
HEY INSTRUCTORS EXPRESS FORMATS
When it comes to mixing up past releases, please Please note: These 45-minute formats include
try to select tracks from the most recent material customized Tracks 5 (a combination of Triceps
to reflect current moves, music and training and Biceps) and 7 (a combination of Lunges and
principles. If you are teaching older choreography, Shoulders). Create variety in your classes during
be sure to mix with modern tracks and do not this 12-week cycle by using this option, as well as
change the choreography; teach the tracks the original 45-minute format.
as they were created but you can apply more
modern language and terminology.
30-MINUTE FORMAT
Track 01 Warm-up
TEACHING THIS RELEASE Track 02

Track 03
Squats
Chest
How long should I teach the new release for? Track 04 Back
Teach the entire new release for a minimum of Track 09 Core
two weeks and a maximum of four weeks and
then start to integrate other tracks. Then you will Total Time 27:26
not only ensure variety in exercise sequencing
and music but participants will also experience 45-MINUTE FORMAT
the magic, excitement and training effect of the
new launch tracks. Track 01 Warm-up
Track 02 Squats
KEY Track 03
Track 04
Chest
Back
Alt Alternating R Right Track 07 Lunges
Instr Instrumental O/H Over head Track 08 Shoulders
Intro Introduction Outro Last few bars of Track 09 Core
music
Track 10 Cooldown
B up Build up PC Pre-Chorus
Total Time 42:43
Br Bridge (non-chorus) QC Quiet Chorus
Rep Reprise (part of the Ref Refrain (recurring

chorus repeated) phrase or number 45-MINUTE FORMAT
of song lines)
Track 01 Warm-up
Cts Musical counts C Chorus
Track 02 Squats
F or B Forward or back ROM Range of motion
Track 03 Chest
L Left V Verse
Track 04 Back
M Middle
Track 05 (45) Triceps / Biceps
Track 07 (45) Lunges / Shoulders
COUNTS Track 09 Core
Track 10 Cooldown
1/1 2 counts down, 1/3 2 counts down,
2 counts up 6 counts up Total Time 44:42
1/1/2 2 counts down, 1/1/1/1 2 counts F or B,
2 counts hold, 2 counts down,
4 counts up 2 counts up,
2 counts F or B
2/2 4 counts down, 2/2/2/2 4 counts F or B,

4 counts up 4 counts down,
4 counts up,
4 counts F or B
3/1 6 counts down, 4/4 8 counts down,

2 counts up 8 counts up
1/2/1 2 counts down, 8/8 16 counts down,

4 counts hold, 16 counts up
2 counts up
RELEASE FEEDBACK
Tell us what you think of this release.
Visit http://www.lesmills.com/release-feedback
11
01. WARM-UP
WEIGHT SELECTION TRACK FOCUS
Light barbell and 2x light weight plates Be super clear on the NETT (Name of Exercise,
Timing and Target zones) throughout the track,
connecting everyone into the workout so they can
DEMONSTRATE transition smoothly through all the changes.
SET Position
MUSIC SEQUENCE/EXERCISE REPS

0:05 V1 / Something 4x8 Set up SET Position
SHOULDER ROLL 1x
0:21 PC / _ I try to 4x8 2/2 DEADLIFT SET Stance 4x
1 0:36 So easy 4x8 2/2/2/2 DEADROW 2x
0:51 Instr / (Melody) 12x8 TRIPLE DEADROW 6x
1:36 V2 / Wouldn’t 4x8 2/2 UPRIGHT ROW SET Stance 4x

1:51 PC / _ I try to 4x8 3/1 4x
2:06 So easy 8x8 2/2/2/2 CLEAN & PRESS 4x
Use the last 8cts to transition the bar to the upper back
2 ready for SQUAT MID Stance
2:36 Instr / (Melody) 12x8 COMBINATION 1 (32cts)
4x 1/1 SQUAT MID Stance (16cts)
1x 1/1/1/1 ALT BACKWARD-STEPPING LUNGE L, R (16cts) 3x
3:20 V3 / Wouldn’t 3x8 TRANSITION: Bar down, pick up 2x light weight plates
ready for STANDING SIDE RAISE
3:27 _ Hoping you 5x8 3/1 STANDING SIDE RAISE SET Stance 5x
3 3:50 So easy 8x8 4/4 STANDING COBRA SET Stance 4x

4:20 Instr / (Melody) 4x8 TRANSITION: To the floor ready for HIP BRIDGE
OPTION: Bar or plate across hips
4:35 (Beat + synth) 8x8 2/2 HIP BRIDGE 8x
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01. EASY 5:18mins
TECHNIQUE AND COACHING
SET POSITION BLOCK 3
LAYER 1 LAYER 1 / LAYER 2 / LAYER 3
Before you begin, coach your class to find SET We finish the last block of work with 2x light
Position, setting them up into a strong lifting weight plates starting with Side Raises and
position. Cobras to activate the shoulders. We transition
to the floor to engage the whole posterior chain
with Hip Bridges with barbell or plates to finish
• Heels under hips, turn the toes out slightly the Warm-up. It’s the perfect opportunity to coach
• Soften the knees your participants on technique alignment to get
• Hands thumb distance from thighs their bodies ready for the workout ahead, both
physically and mentally. Help them to connect
• Chest lifted with their goals for the class. Can you think of how
• Shoulders up, back and down towards the spine you can communicate this to them?
• Gently draw in and brace the core
• Side Raise – SET Position, elbows at 90
NETT degrees, lift elbows to just under the
shoulder line
BLOCK 1
• Cobra – SET Position, tip forward from
LAYER 1
hips, arms lift to 45-degree angle, chest
For each exercise, coach NETT – Name of lifted, abs braced, squeeze shoulder blades
Exercise, Tempo and Target Zones. together
This makes your coaching clear and easy to • Hip Bridge – barbell, plate or body weight.
follow. We start the block with Deadlifts and Barbell rests on the hip crease, feet in close
Deadrows to warm up the posterior chain and set to butt, drive out of heels, squeeze butt
great posture for the workout ahead.
• Deadlift – hinge forward from the hips, slide

the bar to the top of the kneecaps
• Deadrow – SET Position, bar to knees, belly,
knees and set
BLOCK 2
LAYER 1 / LAYER 2
The second block is focused on developing good
lifting technique with Upright Rows building into
Slow Clean & Presses. We finish the block with a
Squat/Lunge combination to fire into the quads
and glutes. Coach clear Position and Execution
to get everyone on the timing to start. Once
the class is moving well, encourage full range of
motion to get them ready for the workout ahead.
• Upright Row – bar stops at lower chest,

elbows wide
• Clean & Press – pull and catch, bend knees,
brace abs, chest up, bar close to body
• Mid-Stance Squat – hips go back and down,
knees track forward over toes, chest up,
brace core, 90 degrees
• Alternating Backward-Stepping Lunge –
long step back, back knee down, front thigh
parallel to the floor CONNECTION
Welcome your class to the workout by being
engaging and showing your love of resistance
training. Connect with everyone in the room.
13
02. SQUATS
WEIGHT SELECTION MUSCLE FOCUS
REGULARS: 2–4 times your Warm-up weight on MID Stance: Quads
barbell, plus extra weight to challenge you WIDE Stance: Gluteus maximus, quads
NEW: Double Warm-up weight on barbell or less WIDER Stance: Gluteus maximus, side glutes,
quads
TRACK FOCUS
Coach your class through the Mid, Wide and
Wider Squat Stances; 3 rounds to find the range
and tension to build muscular strength and
endurance. Option to add more weight for the
final block of work.

0:00 Intro / 2x8 Set up SQUAT MID Stance
0:06 V1 / _ Comin’ 8x8 2/2 SQUAT MID Stance 8x
out
0:29 Chest now
1 0:40 PC / _ And I just
4x8
4x8
4/4
3/1
2x
4x
0:52 C / Jealousy 8x8 2x SLOW BOTTOM HALF SQUAT (8cts) 8x
On last 2cts, transition to WIDE Stance
1:15 V2 / _ Comin’ 8x8 2/2 SQUAT WIDE Stance 8x

out
1:38 Chest now 4x8 4/4 2x
1:50 PC / _ And I just 4x8 3/1 4x
TRIPLE PULSE SQUAT (8cts)
2 2:01 C /Jealousy
2:24 Rep / _ Never
8x8
8x8 1/3 SQUAT
8x
8x
2:48 C / Jealousy 8x8 TRIPLE PULSE SQUAT 8x
3:11 Rep / _ Never 8x8 4/4 SQUAT 4x
On last 2cts, transition to WIDER Stance
3:34 V3 / _ Comin’ 8x8 2/2 SQUAT WIDER Stance 8x

out OPTION: Add more weight for the first 32cts
3:57 Chest now 4x8 4/4 2x
4:09 PC / _ And I just 4x8 3/1 4x
3 4:20 C / Jealousy 8x8 TRIPLE PULSE SQUAT 8x

5:07 C / Jealousy 8x8 TRIPLE PULSE SQUAT 8x
RECOVERY: Shake out legs, Quadricep Stretch
14
02. MR. BRIGHTSIDE 6:07mins
1. MID-STANCE 3. WIDER STANCE
Coach Layer 1 Position and Execution set-up of Quickly reset your participants with the Wider
the MID Stance Squat to get the class moving Stance – heel–toe-wider – give them the option as
well. Use NETT to coach good Squat technique well as yourself to add more weight for the final
– referring to Timing, Target zones and leg round. The Wider Stance will be more challenging
alignment along with precise pre-cues to help for people to maintain knee alignment so give
participants follow easily. We are also creating the those reminder cues along with postural cues
mindset for this challenging track ahead. for the upper body posture as the timing will
challenge everyone!
• Feet outside hip-width, toes turned out Be in the moment with your class; look into
slightly people’s eyes when you teach so you bring your
authentic self into the room. Show your love of
• Mid-Stance this training; show you’re with them feeling every
• Abs braced to support lower back rep. This really is the REP EFFECTTM in action!
• Lift the chest and keep it there
• Bring your elbows forward under the bar and WIDER STANCE
create strength through the upper back • Add more weight for the challenge
• Hips sit back and down • Reset Wider Stance – heel–toe wider
• Push your knees through the center of the • Sit back and stand up
feet to load the muscles perfectly
• Knees press out wider now
• Range: Butt stops just above knee line
• Maintain your alignment as we strengthen in
this final round
2. WIDE STANCE • This is the time to check in!
LAYER 1 / LAYER 2 • Hey team, let’s plug in – that’s BODYPUMP
We move our coaching focus from the quads to • Keep it slow, enjoy the moment, enjoy the
the glutes with the Wide Squat. You have a good Squat
number of repetitions to ease participants into
Layer 1 Execution coaching for the Wide Squat • The burn in your legs is the key to unlocking
position; focus on alignment, timing and range, incredible muscular endurance and great
spacing cues out to land. results
When the Triple Pulses hit, the focus is on small
pulses in the bottom range of the Squat, holding
tension to gain big results. Layer 2 cues are
designed to help participants achieve more from
the workout; we do this by improving Execution
and Manipulating the Intensity and also Educating
them on what they are doing and how it should
feel.
• Feet outside hip-width, heel–toe wider for

Wide Squat stance, toes turned out slightly
• Brace the abs, chest up
• Hips sit back and down
• Knees push out to load the glutes and for
good alignment
• Push your knees through the center of the
feet to load the muscles perfectly
• Butt stops just above knee line, that’s your
range
• Work on the squeeze from the bottom of the
move
PUMP FACT
• Hips finish directly under your shoulders Squatting involves simultaneous movement at the
• As you fatigue, you start to come forward in ankles, knees and hips, known as triple extension.
the toes so keep the weight in the heels Training this way improves our ability to drive up
• Building 10/10 tension in the legs against gravity, improving our vertical drive.
• Focus on the control of your movement as you
drop fast and rise slowly
15
03. CHEST
Barbell with 1/3 of your Squats weight, plus extra Chest Press: Pectorals, triceps and deltoids
weights to challenge strength
TRACK FOCUS
Coach great Timing and Targets for precise
Execution of the Chest Press. Focus on coaching
how to create and build the tension for muscular
change.

0:00 V1 / Don’t you 4x8 Set up CHEST PRESS
0:17 Don’t you 4x8 4/4 CHEST PRESS 2x
1 0:32 Instr / (Heavy) 4x8 1/1 8x
0:47 (Heavy + beat) 4x8 TRIPLE PULSE CHEST PRESS (8cts) 4x
1:03 Instr / (Low) 4x8 4/4 CHEST PRESS 2x

1:18 V2 / _ Don’t you 8x8 3/1 8x
2 1:48
2:08
(B up)
(Heavy)
5x8
4x8
1/3
1/1
5x
8x
2:23 (Heavy + beat) 4x8 TRIPLE PULSE CHEST PRESS 4x
2:38 Br / 4½x8 RECOVERY: Sit up, shake out, option to go heavier
3 2:55 V3 / Go. Don’t 16x8 REPEAT BLOCK 1

OPTION: Add weight
2x
25x8 REPEAT BLOCK 2

4 3:41 Outro / (Low)
RECOVERY: Shake out arms; Chest Stretch
16
03. BOTH (DAVID GUETTA & SETH HILLS REMIX)
5:30mins
1. CHEST PRESS 3 & 4. CHEST PRESS
LAYER 1 LAYER 2 / LAYER 3
Coach your participants into the Position set-up Option to add more weight to the barbell. Quick
for the Chest Press. Use NETT to coach Targets reset of the foundation to bring your participants
and Timing so participants are moving well back into their bodies to maximize their strength
with Execution, and they can follow the timing gains. Encourage your class to work for quality
successfully with the music. reps with good Execution, no matter what the
level is... right now they need your help to get
more out of the final block of work. What will you
• Hands wide on the bar say and do to help them cross the finish line?
• Feet hip-width apart, close to bench
• Bar over shoulders • Option to go heavier
• Shoulders away from the ears • Taking breaks is fine as well
• Squeeze shoulder blades together to open • When you fatigue, the shoulders start to
chest loosen up
• Target middle of the chest • The shoulder blades will come apart
• Brace abs, lower back towards the bench • When we engage the lats, we stay in the chest
• Draw the ribs down to create a great lifting load
position under the bar • Good opportunity to check back in
• Elbows directly under the wrists – then your • Everything is grounded
hands are wide enough
• Lock the feet; lock the core
• Elbows top of the bench for range
• Anchor down to set your position and feel the
• The singles timing sets the tone for the strong foundation
workout
• When we have the alignment we can maximize
• Let’s bring in the volume – Triple Pulses the range
• Stay low to build pressure in the chest • We always want to move with control
• Where are you going to take this one?
2. CHEST PRESS • Lean into the feel of the work
LAYER 1 / LAYER 2
Block 1 is short, so continue to coach the timing
and execution of the Chest Press. Focus on
stability into the bench to create isolation and
pump in the chest and arms. Coach Layer 2 cues
that explain how to improve Execution to build
more tension and Intensity.
• Let’s set the lats

• Shoulder blades back and down to stabilize
the shoulders
• Elbow under the wrist
• That will move the work into the chest
• Maintain stability even when you move quickly
• Abs are on
• Party time on the singles!
• Pulses create pressure
• We want blood flow into the chest
PUMP FACT
Keeping the elbows directly under the wrists
minimizes the demands on the rotator cuff. Some
participants allow their elbows to drift higher
than the bar – this increases stress on the lateral
rotators, which can result in injury.
17
04. BACK
REGULARS: Medium–heavy barbell and Deadlift/Clean & Press: Posterior chain – glutes,
2x medium–heavy weight plates hamstrings, lower and upper back
NEW: Light barbell and 2x light weight plates Deadrow/Split Plate Row: Lats, muscles of the
upper back
TRACK FOCUS
We focus on building athletic power through
modeling strong Execution and solid coaching to
create muscular endurance in the entire body.

0:00 Intro / 4x8 Set up SET Stance
SHOULDER ROLL 1x
0:11 V1 / I can’t 8x8 3/1 DEADLIFT SET Stance 8x
0:34 Everywhere 1/1/1/1 DEADROW
1 0:45 You
4x8
4x8 TRIPLE ROW
4x
2x
0:57 Instr / (Drop) 4x8 1/1/1/1 CLEAN & PRESS 4x
OPTION: 1x 1/1/1/1 CLEAN & PRESS, 1x 1/1/1/1 DEADROW
1:08 V2 / I can’t 8x8 3/1 DEADLIFT 8x

1:31 Everywhere 4x8 1/1/1/1 DEADROW 4x
2 1:43 I can’t 4x8 TRIPLE ROW 2x

2:17 Ref / _ Fine by 4x8 TRANSITION: Bar down, pick up plates, set up
SPLIT PLATE DEADROW, R foot B
2:28 Everywhere 8x8 1/1/1/1 SPLIT PLATE DEADROW 8x
2:51 _ Brand new 8x8 TRIPLE SPLIT PLATE DEADROW 3x
3 Use the last 16cts to put plate down, bar up, ready for CLEAN
& PRESS
3:37 Ref / _ Fine by 28x8 REPEAT BLOCK 3, L foot B

4 RECOVERY: Upper and lower back stretches
Acknowledge your new participants and let them

know they can leave now if they choose to.
18
04. ESCAPE (DAN AUX REMIX) 5:12mins
1. DEADLIFT / DEADROW / CLEAN & PRESS 2. DEADLIFT / DEADROW / CLEAN & PRESS
LAYER 1 LAYER 2
Coach how to execute all the movements in this We repeat Block 1 again with Intensity starting
block using Position and Execution set-up cues to build through the Deadlifts, Rows, and 8
for clarity. This brings focus to developing great Clean & Presses to finish the block of work.
lifting Technique to start the track strongly. The Coach to a Layer 2 focus and then allow space
sets of movements are shorter, moving the track for participants to explore their own Execution.
along faster; simple language and pre-cues are Empower participants by giving them the benefits
essential for your participants success. of the movements – the WHY!
DEADLIFT DEADLIFT
• SET Position to find our strong posture • Let’s feel the stretch in the back of the
• Roll the shoulders back and down to set the hamstrings
lats • Drive out of heels to engage the glutes
• Elbows to the rear for shoulder blade • Press the bar into the thighs to keep the back
engagement engaged
• Hinge forward from the hips
• Abs braced and chest lifted DEADROW
• Bar to top of knees • Focus on opening the chest as you work into the
• Drive out of the heels to engage the glutes back body
• Keep the bar close to the body to keep the • It’s all about the feel now as intensity is kicking in
back engaged • Stabilize the trunk to isolate the back
DEADROW CLEAN & PRESS

• Bar to the knees, belly, knees, and stand • 8 Cleans this time
• We are hip-hinging • Jumping under the bar
• Brace core and keep chest lifted • Fast elbows to make the bar rattle
• Elbows stay close to the body • Use the leg power
• Squeeze shoulder blades together • Option: 1x Clean, 1x Row any time you need to
CLEAN & PRESS

• Catch bar high on collarbones
• Brace abs on the Squat
• Keep bar close to body
• Elbows slightly forward on Press
• Abs braced as the bar goes over head
• Hips down and back
• Option: 1x Clean, 1x Row
19
04. ESCAPE (DAN AUX REMIX) 5:12mins
3 & 4. SPLIT PLATE ROW / CLEAN & PRESS
LAYER 1 / LAYER 2 / LAYER 3
We bring in the plates for the Split Plate Rows,
changing up the recruitment. Depending on
the equipment available in your club, offer the
options to your participants; we suggest using
two heavy plates to challenge these big muscles
or stay with the barbell. Either way, give choices
to allow everyone to have control over their
workout.
Once everyone is moving well, motivate your
participants to drive their training results. How
will you hold everyone in the zone until the finish?
We are training together – show your love of the
workout through genuine physical role-modeling
of working out to music.
• Let’s set up the Plate Rows

• Left leg – long step back
• Soft knee bend in front leg
• Single Row
• Hinge forward from the hips
• Back to SET Position then drop again
• Chest is up on the Rows
• Back long and straight
• Hips and shoulders square to front to avoid
rotation
• Squeeze shoulder blades into the spine
• As we stand, squeeze into the glutes; this sets
the strong vertical position
• Weight transfers to the front heel to fire up the
glutes
• Use the strong foundation to isolate the mid
back
• Plates down, bars up
• 8 Clean & Presses
• Jumping under the bar
• Integrated movement – legs, core, upper body
• It doesn’t matter where you are in your fitness
journey, it’s about commitment to your reps
• Change is coming
PUMP FACT
A vertical bar path is a key component of a safe
and effective Clean & Press. This means at no
point does the bar arc away from the body. This
trains us to integrate our lower and upper body to
drive objects away from gravity.
20
05. TRICEPS
Please note this track contains explicit content. The alternative track can be used in its place. Please
use Ain’t Gonna Change with the same choreography when teaching track 05.

Light–medium barbell and 2x light weight plates Tricep barbell Extension/Press: Triceps, deltoids
Tricep Pullover: Triceps, anterior deltoid
TRACK FOCUS Tricep Kickback: Triceps
Compound and isolated exercises to target the
triceps. Pre-cues are essential for participant
success and enjoyment. Show your love of music
and movement.

0:00 Intro / 4x8 Set up TRICEP EXTENSION/PULLOVER
0:14 V1 / 4x8 4/4/4/4 TRICEP EXTENSION/PULLOVER (32cts) 1x
0:29 C / Beggin’ 12x8 2/2/2/2 (16cts) 6x
1 beggin’
1:14 Instr / (Synth) 8x8 COMBINATION 1 (16cts)
2x 1/1 TRICEP EXTENSION (8cts)
1x TRIPLE PULSE BOTTOM HALF TRICEP PRESS (8cts) 4x
1:43 V2 / _ You’ve 2x8 TRANSITION: Bar down, sit up, pick up plates, ready for
HINGE TRICEP KICKBACK
1:51 6x8 2/2 DOUBLE-ARM KNEELING HINGE TRICEP
KICKBACK (16cts)
L leg F (8cts) 6x
2 2x 1/1 HINGE TRICEP KICKBACK (8cts)
Stay in hinged positon
1x TRIPLE PULSE TRICEP KICKBACK (8cts) 4x
Come upright on last 2cts
Stack plates on last 4cts, transition to KNEELING TRIPLE
PULSE O/H TRICEP EXTENSION
2:42 Rep / _ Keeping 4x8 KNEELING TRIPLE PULSE O/H TRICEP EXTENSION 4x
2:58 Instr / (Low) 2x8 TRANSITION: Plates down to bench ready for TRICEP
EXTENSION/PULLOVER
3:05 _ Ahhhhh 2x8 4/4 TRICEP EXTENSION 1x
4/4/4/4 TRICEP EXTENSION/PULLOVER
3 3:12 V3 /
3:27 C / Beggin’
4x8
12x8 2/2/2/2
1x
6x
beggin’
4:11 Instr / (Synth) 8x8 COMBINATION 1 (16cts) 4x
4:41 V4 / _ You’ve 2x8 TRANSITION: Bar down, sit up, pick up plates, ready for
4:48 Didn’t think 6x8 2/2 HINGE TRICEP KICKBACK, R leg F 6x
COMBINATION 2 (16cts)
4 5:10 Instr / (Synth) 8x8
Stack plates on last 4cts, transition to STANDING TRIPLE
4x

5:40 Rep / _ Keeping 4x8 STANDING TRIPLE PULSE O/H TRICEP EXTENSION 4x
RECOVERY: Shake out arms. Tricep Stretches
21
ALT
05. TRICEPS
Please use this song in place of Beggin’ with the same choreography when teaching track 05.

Light–medium barbell and 2x light weight plates Tricep barbell Extension/Press: Triceps, deltoids
Tricep Pullover: Triceps, anterior deltoid
TRACK FOCUS Tricep Kickback: Triceps
Compound and isolated exercises to target the
triceps. Pre-cues are essential for participant
success and enjoyment. Show your love of music
and movement.

0:00 Intro / What do you 4x8 Set up TRICEP EXTENSION/PULLOVER
want
0:14 V1 / Oh, you think 4x8 4/4/4/4 TRICEP EXTENSION/PULLOVER (32cts) 1x
1 0:29 Ain’t gonna change 12x8 2/2/2/2 (16cts) 6x

1:14 Ain’t gonna change 8x8 COMBINATION 1 (16cts)
2x 1/1 TRICEP EXTENSION (8cts)
1x TRIPLE PULSE BOTTOM HALF TRICEP PRESS (8cts) 4x
1:43 V2 / Oh, you think 2x8 TRANSITION: Bar down, sit up, pick up plates, ready for
1:51 Baby 6x8 2/2 DOUBLE-ARM KNEELING HINGE TRICEP
KICKBACK (16cts)
L leg F (8cts) 6x
2:13 Change 8x8 COMBINATION 2 (16cts)
2 2x 1/1 HINGE TRICEP KICKBACK (8cts)
Stay in hinged positon
1x TRIPLE PULSE TRICEP KICKBACK (8cts) 4x
Sit up on last 2cts
Stack plates on last 4cts, transition to KNEELING TRIPLE
2:42 4x8 KNEELING TRIPLE PULSE O/H TRICEP EXTENSION 4x
2:58 V3 / What do you 2x8 TRANSITION: Plates down to bench ready for TRICEP
want EXTENSION/PULLOVER
3:05 What do you want 2x8 4/4 TRICEP EXTENSION 1x
3 3:12 Oh, you think 4x8 4/4/4/4 TRICEP EXTENSION/PULLOVER 1x

3:27 Change 12x8 2/2/2/2 6x
4:11 Change 8x8 COMBINATION 1 (16cts) 4x
4:41 V4 / Oh, you think 2x8 TRANSITION: Bar down, sit up, pick up plates, ready for
4:48 Baby 6x8 2/2 HINGE TRICEP KICKBACK, R leg F 6x
4 5:10 Change 8x8 COMBINATION 2 (16cts) 4x
Stack plates on last 4cts, transition to STANDING TRIPLE
5:40 Outro / 4x8 STANDING TRIPLE PULSE O/H TRICEP EXTENSION 4x
RECOVERY: Shake out arms. Tricep Stretches
22
05. BEGGIN’ 6:06mins
1. TRICEP EXTENSION & PULLOVER / TRICEP 2. DOUBLE-ARM KNEELING HINGE TRICEP
PRESS KICKBACK / KNEELING OVERHEAD TRICEP
LAYER 1 EXTENSION
Coach Position and Execution set-ups with a focus LAYER 1
on Targets and Timing for the barbell work. Think New exercises in this block: Double-arm
one cue at a time, allowing space for each cue Kickbacks and Overhead Extension work with the
to land so participants understand the Execution plates. Use Layer 1 Position and Execution cues to
of the exercise, especially the new feel of the get your participants moving with great Timing,
Extension Pullover. range and control, hooking them into the feel and
strength of the song.
TRICEP EXTENSION / PULLOVER
• Lie down, feet in close to bench DOUBLE-ARM KNEELING HINGE TRICEP
KICKBACK
• Hands shoulder-width apart on the bar
• Light weight plates
• Abs braced
• One in each hand
• Lower back towards the bench
• Come to the floor
• Right leg forward
• Bar to forehead
• Chest lifted
• Bar to ribs
• Back to forehead
• 2/2 Kickback
• Back to SET Position
• Tip forward from the hips
• Elbows to 90 degrees
• Brace abs to square to front
• Elbows point towards ceiling for extension
• Chest lifted
• Elbows stay directly above shoulders on
Extension • Hips and shoulders square to the front
• Squeeze elbows in to load the triceps • Extend fully to the back of the room
• Elbows close to the body
TRICEP EXTENSION / TRICEP PRESS • Stay down for the combo – 2 Singles and Triple
Pulse
• New combination coming up
• Feel the bite building in the back of the arms
• 2 Tricep Extensions and Triple Pulse Press
• Forehead for the Extensions
KNEELING OVERHEAD TRICEP EXTENSION
• Bar to bottom of the ribs for the Press
• Plates together for Overhead Extensions
• Pulses in the bottom range
• Plate to base of neck
• Elbows stay tucked in
• Full extension to the top
• Integrated movement
• Let’s engage our core
• Chest lifted
23
05. BEGGIN’ 6:06mins
3 & 4. TRICEP EXTENSION & PULLOVER /
TRICEP PRESS / DOUBLE-ARM KNEELING
HINGE TRICEP KICKBACK / KNEELING
OVERHEAD TRICEP EXTENSION
LAYER 2 / LAYER 3
We repeat the barbell work for Extension
& Pullover, Presses and the plate work. As
participants get fatigued, they will be likely to lose
Timing and their range. Encourage them to finish
the track as best they can, taking the options they
need to stay in control for results. What will you
do and say to keep participants with you until the
finish line?
• Reset your foundation on the bench

• Back to the Extension/Pullover
• Keep the elbows in to find precision in every
rep
• Resist the temptation to increase the speed
• Stay with control to feel the tension
• Tuck the elbows in
• Quickly grab your 2 plates
• Other side now for the Kickbacks
• Let’s finish here together
• Stay in the top range for the Pulses to get the
burn
• Stand up for the Extensions
• ‘Beggin’’ for more
PUMP FACT
Supporting the bar low in the hand can alleviate
wrist tension. The closer the bar is to the fingers,
the more wrist extension we will be in, which can
aggravate some wrist problems.
24
06. BICEPS
Barbell Warm-up weight and 2x light–medium Bicep Curl: Biceps
weight plates
TRACK FOCUS
Focus on coaching stability to find the tension,
isolation and control in the Bicep Curl. Clearly
coach Timing to hook participants into the feel
and musical flavor.

0:00 Intro / 2x8 Set up BICEP CURL SET Stance
SHOULDER ROLL 1x
0:07 Instr / (Heavy) 2x8 4/4 BICEP CURL SET Stance 1x
0:14 V1 / Un, deux 4x8 2/2 4x
0:28 (Vocals) 4x8 1/3 4x
1 0:43 (Low vocals) 4x8 4/4 2x
0:56 Br / 1x8 HOLD
1:00 C / Megaverse 8x8 TRIPLE MID-RANGE PULSE BICEP CURL 8x
1:24 Woow 8x8 1/3 BICEP CURL 8x
1:48 V2 / Speechless 4x8 TRANSITION: Bar down, pick up light weight plates
2:00 Hey 4x8 2/2 HAMMER PLATE CURL SET Stance 4x
2:12 C / Megaverse 8x8 COMBINATION 1 (16cts)
1x TRIPLE MID-RANGE PULSE PREACHER HAMMER
2 CURL (8cts)
1x 2/2 WIDE BICEP PLATE CURL (8cts)
4x
2:36 (Low vocals) 4x8 2/2 WIDE BICEP PLATE CURL 4x

2:48 Instr / (Melody) 8x8 COMBINATION 1 (16cts) 4x
3:12 Br / ½x8 HOLD

3 3:25 V3 / Speechless 28x8 REPEAT BLOCK 2
RECOVERY: Plates down, shake out arms. Bicep Stretches
25
06. MEGAVERSE 4:53mins
1. BICEP CURL 2. HAMMER PLATE CURL / PREACHER
LAYER 1 HAMMER CURL / WIDE PLATE CURL
Use Layer 1 Position and Execution cues to get LAYER 1
participants moving with great Timing, Targets We move to the plates now for Hammer and
and range, hooking them into the feel and Wide Curls for a longer set. Option is to stay
strength of the song. with barbell here. Focus on the foundation of the
SET Position and elbow placement for all moves
to achieve the isolation. This keeps load in the
BICEP CURL targeted muscles and creates the strong platform
• SET Position in the posture to load up effectively.
• Target shoulders and thighs
• Elbows under shoulders • Plates or barbell
• Chest high • Hammer Curl
• Abs engaged • Knuckles to side walls
• Keep the elbow under shoulder to feel • Plates to shoulder height just like before
isolation training • Down to thighs
• Triple pulse, mid-range • In the combo, we are tipping into a Preacher
• Inch above and below 90 degrees position
• Turn knuckles to front • Triple Pulse Curl
• Make sure you pull from the base of the • Stand tall
movement • Wide Curl
• Activating the biceps • Elbows in on the Wide Curl
• As you pull up, push the elbows down • Top range in the Pulses
• Elbow stays under the shoulders in both
moves
• Chest up in the hip hinge
• Abs are locked
• Trap the fatigue in the muscles
3. PREACHER HAMMER PLATE CURL / WIDE

BICEP PLATE CURL
LAYER 2 / LAYER 3
Quick recovery before the final block. Muscular
overload and tension is building, and your
participants will need you to motivate them to the
finish, especially on the Pulses. How will you bring
your class to the end?
• Reset the posture

• Lift chest and squeeze scapula
• We want to be strong and stable for maximum
gains
• Elbow directly under shoulder
• Pop up the chest
• Feel the music
• Everybody stays with us until the last rep
• Biceps are on fire
PUMP FACT
Because the elbow is a hinge joint, the Wide
Bicep Curl doesn’t change muscle recruitment
at the elbow. It does, however, require more
lateral rotation at the shoulder which changes the
recruitment of the shoulder stabilizers.
26
07. LUNGES
1x light–medium barbell Lunges and Squats: Glutes and quadriceps
OPTIONS: Weight plate or body weight
TRACK FOCUS
Focus on coaching alignment of the Squat
Lunge pattern to help participants set great
Technique from the start of the track. Bring focus
to core control and stability for the Squat-Lunge
combination with 3 gear changes.

0:10 _ Talk to me 2x8 2/2 SQUAT MID Stance 2x
1x 2/2 ALT BACKWARD-STEPPING LUNGE L (8cts)
1 1x 2/2 ALT BACKWARD-STEPPING LUNGE R (8cts) 2x
0:44 (Heavy beat) 8x8 COMBINATION 2 (32cts)
2x 1/1 ALT BACKWARD-STEPPING LUNGE L (8cts)
2x 1/1 ALT BACKWARD-STEPPING LUNGE R (8cts) 2x
1:11 (Beat) 2x8 TRANSITION: Shake out legs, ready for LUNGE L
1:19 _ Talk to 2x8 2/2 LUNGE L 2x
1:26 (Low) 4x8 4/4 2x
1:39 _ Break it down 4x8 1/3 4x
1:53 (B up) 4x8 TRIPLE BOTTOM HALF PULSE LUNGE L (8cts) 4x
2:07 Br / 1x8 4/4 LUNGE L
2 On the down phase only, HOLD at the bottom
2:10 Instr / (Heavy) 4x8 SLOW BOTTOM HALF PULSE LUNGE L from the
bottom 8x
2:24 (Heavy synth) 4x8 2/2 LUNGE L from the bottom 4x
2:38 (Heavy synth) 4x8 SLOW BOTTOM HALF PULSE LUNGE L from the
bottom 8x
2:51 _ Talk to me 4x8 2/2 LUNGE L from the bottom 4x
3:05 Br / ½x8 TRANSITION: Shake out legs

3 3:08 Outro / (Beat) 33x8 REPEAT BLOCK 2 on R side
RECOVERY: Shake out legs, Quadricep Stretch
27
07. SPEAK UP! (ISOXO REMIX) 5:17mins
1. MID-STANCE SQUAT/ ALTERNATING 3. LUNGE
BACKWARD-STEPPING LUNGE LAYER 2 / LAYER 3
COMBINATION
Once everyone is moving well on the other leg,
LAYER 1 coach to Layer 2 focuses, helping participants stay
Use simple cues to coach Position and Execution connected with the workout. The Intensity builds
of the Squat and Lunge combinations, bringing fast, so focus on core engagement to build more
focus to alignment, Targets and Timing. Feet stability and strength in the whole body. As you
outside hip-width in Mid-Stance Squat and feet Educate, you Motivate and, most importantly, this
hip-width in Lunge position. connects participants into their bodies. Check
for their learning by asking questions so your
connection with your class deepens and you
• Mid-Stance Squat
involve them in the experience.
• Feet outside hip-width
• Hips sit back and down
• Let’s do it all again on the other side
• Butt to 90 degrees
• Bring back the strong, stable Lunge position
• COMBINATION 1: Squat, 1 Backward-
• Brace the abs when you hit the bottom range
Stepping Lunge
• Let’s put the pressure on
• Again, other leg for Lunge
• Bridge the gap between gear 2 and 3
• Long step back
• ‘Send it’
• Back knee towards the floor
• Now we harness time under tension
• Front knee out over toes
• Small isolated movements
• Hips and shoulders square to the front
• Generating fatigue to build strength
• Front thigh parallel to the floor
• Keep the chest lifted
• Stabilize the position by bracing the core
hard
2. LUNGE
LAYER 1 / LAYER 2
Use simple cues to coach Position and Execution
of the static Lunges with a focus on early pre-cues
so everyone is successful. To make the cues land,
think one cue at a time so you keep everyone with
you and this allows participants to explore their
own Technique to maintain great posture and nail
the Timing – especially when we work from the
floor up!
• We focus on control
• Long step back
• 90/90 always
• Keep front knee soft for more tension
• Brace the core to align the hips
• Stack the lats to secure the barbell
• We are accruing pressure in the legs
• Listen for the change
• Slow on the way down
• Working from the bottom up
• Loading and priming our legs
• Feel the pressure PUMP FACT
• Press the front knee out wide to fire up the Focusing on squaring the hips as we execute a
side glutes Lunge requires good stabilizer control and trains
a key activation pattern we use when walking and
• Music is going to fade but we don’t climbing stairs.
28
08. SHOULDERS
1x barbell with light–medium weight and 2x light Plate work: Deltoids, trapezius, muscles of the
weight plates upper back
Bar work: Deltoids, trapezius
TRACK FOCUS
We train the shoulders with a 3-dimensional
focus – front, side, rear with plate work, along
with compound work with the barbell. Clearly
coach the Position and Execution set-up of all the
exercises for good Technique so participants can
create Precision and tension on the muscles for
the entire track.

0:00 Intro / 4x8 Set up T-RAISE SET Stance
SHOULDER ROLL 1x
0:14 V1 / Do you 4x8 4/4 STANDING T-RAISE SET Stance 2x
dream
0:27 After glow 4x8 3/1 4x
0:41 PC / Mixed 4x8 2/2 4x
1 0:55 QC / This feeling 8x8 COMBINATION 1 (32cts)
2x 2/2 STANDING SIDE RAISE (16cts)
2x 2/2 STANDING CORNER PRESS (16cts) 2x
1:22 Instr / (Drop) 16x8 COMBINATION 2 (32cts)
4x 1/1 STANDING SIDE RAISE (16cts)
2x 2/2 STANDING CORNER PRESS (16cts) 4x
2:17 V2 / You wide 4x8 TRANSITION: Plates down, shake out arms, set up
STANDING COBRA
2:31 PC / Mixed 4x8 3/1 STANDING COBRA SET Stance 4x
2:44 QC / This feeling 4x8 2/2
Use the last 8cts to transition to the bar, ready for
BARBELL UPRIGHT ROW 3x
2 2:58 Instr / (Low

windup)
4x8 1/1 BARBELL UPRIGHT ROW
Use the last 4cts to transition to the bar, ready for
7x
STANDING SHOULDER PRESS

3:12 (Windup + Synth) 4x8 1/1 STANDING SHOULDER PRESS 8x
3:25 (Drop) 8x8 COMBINATION 3 (32cts)
4x 1/1 STANDING PUSH PRESS (16cts)
2x 2/2 STANDING SHOULDER PRESS (16cts) 2x
3:53 Feeling 2x8 HOLD

3 4:00 V2 / You wide 28x8 REPEAT BLOCK 2
RECOVERY: Bar down, shake out arms, Deltoid Stretches
29
08. WHERE YOU ARE 5:53mins
1. T-RAISE / SIDE RAISE & CORNER PRESS 2. STANDING COBRA / BARBELL UPRIGHT
COMBINATION ROW / SHOULDER PRESS / PUSH PRESS
LAYER 1 LAYER 1 / LAYER 2
We start the block with plate work – T-Raise, Side Coach your class into the Position and Execution
Raises and the new Corner Press. Clear coaching set-up of the barbell exercises in this block. Coach
of the direction of the plates along with targets Targets and Timing so participants are moving
for Precision to create participant success. Only well with Execution, and they can follow the
say what is needed for clarity. timing successfully.
T-RAISE STANDING COBRA

• SET Position • Shake out
• T-Raise • Pick up plates for Cobra
• Plates to the side of the room • Palms forward
• Plates stop under shoulder line • Push plates to a 45-degree angle
• Strong hip hinge forward • Hinge forward from the hips
• Chest up • Abs locked, chest up
• Abs braced
• Squeeze shoulder blades together UPRIGHT ROW
• Quick transition
SIDE RAISE & CORNER PRESS COMBINATION • Grab the barbell
• New combo coming up • Upright Row
• 2 Side Raises and 1 Corner Press • Bar stops at lower chest
• Elbows lead on the Side Raise • Bar close to body
• Plates stop under shoulder line • Elbows wide and high
• Corner Press
• Same target – under shoulder line SHOULDER PRESS / PUSH PRESS
• Loading the front of the shoulder COMBINATION
• Chest up and abs braced • Chin to ceiling
• 4 Side Raises this time with the Corner Press • Brace the core
• Fight to keep the elbows leading in the Side • Keep chest lifted
Raise • Keep the elbows forward of the face
• Hit the corners in the Press • Use the legs on the Push Press
• Stand strong and hang on • Catch the bar on the collarbones
3. STANDING COBRA / BARBELL UPRIGHT

ROW / SHOULDER PRESS / PUSH PRESS
LAYER 2 / LAYER 3
Quickly remind participants of alignment and
timing, as fatigue will be kicking in fast! Be super
clear with pre-cues for the combination so they
are successful. Encourage them to finish the block
strong! What will you say and do to bring them to
the finish line?
• Seize the day, let’s go again

• Reset for Cobra
• Strong hip hinge forward
PUMP FACT
• Lay the foundation
Keeping the palms facing forward is a key
component of the Standing Cobra. This promotes • Strength from inside
engagement of the lateral rotators of the • Feel the music rising into your body
shoulders which are important stabilizers for any
press movements. • It’s not the number of reps you take, but the
moments that take your breath away
30
09. CORE
1x medium–heavy barbell, 1x medium–heavy Cross Crawl: Rectus abdominis, obliques
weight plate or body weight Shoot Out: Lower and upper abs
Hip Bridge: Posterior chain
TRACK FOCUS
Simple coaching of the Position and Execution.
Think one cue at a time, allowing participants
to hear it and apply it. Once they know the
exercises, help them understand how to increase
or decrease Intensity so everyone is successful.

0:00 Intro / 4x8 Set up SHOOT OUT
0:15 Instr / (Guitar) 6x8 2/2 SHOOT OUT 6x
OPTION: Plate at forehead
1 0:37 Br / ½x8 HOLD
0:39 C / (Upbeat vocals) 8x8 1/1 SHOOT OUT 16x
1:09 Instr / (Beat 2x8 TRANSITION: Plate down, pick up bar and place across
melody) hips, ready for TOP HALF WEIGHTED HIP BRIDGE
1:16 V1 / (Vocals) 4½x8 1/1 TOP HALF WEIGHTED HIP BRIDGE 9x
2 1:33 (Vocals) 4x8 2/2 4x

1:48 (B up vocals) 4x8 1/3 4x
2:03 C / (Upbeat vocals) 8x8 TRIPLE PULSE WEIGHTED HIP BRIDGE 8x
2:33 V2 / (Low vocals) 4x8 TRANSITION: Bar down, ready for CROSS CRAWL
2:48 Instr / (Guitar) 6x8 2/2 ALT CROSS CRAWL L, R 3x
3 3:09 Br ½x8 HOLD
3:12 C / (Upbeat vocals) 8x8 1/1 ALT CROSS CRAWL L, R 16x
3:41 Instr / (Beat 2x8 TRANSITION: Pick up bar and place across hips, ready
melody) for TOP HALF WEIGHTED HIP BRIDGE
3:49 V3 / (Vocals) 4½x8 1/1 TOP HALF WEIGHTED HIP BRIDGE 9x
4 4:06 (Vocals) 4x8 2/2 4x
4:21 (B up vocals) 4x8 1/3 4x
4:36 C / (Upbeat vocals) 8x8 WEIGHTED PULSE HIP BRIDGE 32x
31
09. LA TARDE 5:19mins
1. SHOOT OUT 3 & 4. CROSS CRAWL / WEIGHTED HIP
LAYER 1 BRIDGE
Coach Layer 1 Position and Execution of the LAYER 1 / LAYER 2 / LAYER 3
Shoot Out to get the class moving. Blocks 3 and 4 is where we hit the obliques with
the Cross Crawls and finish the core training with
a final set of Weighted Hip Bridges. Challenge
• Lie down on the floor, side-on your participants to stay in the workout to the
• Grab your plate end as we strengthen the core cylinder, educating
• Plate to forehead them on the core benefits as we coach.
• Starting in C-Crunch
• Extend legs to 45 degrees or toe-tap • Bar comes off the hips
• Extending arms over head • Body weight Cross Crawl
• Brace the core to keep lower back close • Fingertips to temples
towards the floor • Rotate from the center of the chest
• Ribs to hips as you crunch in • Opposite shoulder to opposite knee
• Keep and hold tension • Brace abs to stabilize hips and pelvis
• Toe-tap or extend legs long
2. WEIGHTED HIP BRIDGE • Working the cross slings
LAYER 1 / LAYER 2 • Back to the Hip Bridges with the barbell
Coach the Layer 1 Position and Execution of • Bracing hard for the last round
the Hip Bridge with clear Timing and Target • The glutes take the load, which means they are
instructions. Give options to use a plate or body working the entire time
weight.
• Plate down
• Pivot the bar across the hips
• Barbell over the hip crease
• Hip Bridge – singles
• Drive out of heels
• Halfway down, extension to the top
• Keep the core tight so the bar stays locked
• Maintaining rib to hip connection
• Squeeze glutes on every rep
• Isolating glute max
• Integrated movement
32
10. COOLDOWN
TRACK FOCUS
Connect your participants through music and
movement to stretch each worked muscle group.

0:00 Intro / 2x8 Set up for a SIDE LUNGE STRETCH
0:11 V1 / If there’s 2x8 SIDE LUNGE STRETCH R
R elbow on R knee
Back to center on last 2cts
0:21 If there’s a 2x8 SHOULDER STRETCH L
0:32 Stuck in 2x8 SIDE LUNGE STRETCH L
1 0:43 Sick of 2x8 SHOULDER STRETCH R

0:54 C / Oohh ohh 2x8 SIDE STRETCH R
Hands reach above head, lean to the R
1:04 Oohh ohh 2x8 SIDE STRETCH L
Hands reach above head, lean to the L
1:15 I’ll be better 2x8 FRONT DELTOID STRETCH
Hands come behind body
1:26 V2 / If karmas 8x8 KNEELING HIP FLEXOR STRETCH L

R hand up on 1st 32cts then
Add a twist with R hand on L knee on 2nd 32cts
2:09 C / _ Oohh ohh 4x8 COMBINATION (16cts)
1x KNEELING HAMSTRING STRETCH R (8cts)
2 Hands on floor
1x KNEELING HAMSTRING STRETCH L (8cts)
KNEELING HIP FLEXOR STRETCH L (8cts) 2x
Hands on knee
2:31 I’ll be better 2x8 STANDING QUADRICEP STRETCH L
3 2:41 V3 / If karmas 14x8 REPEAT BLOCK 2 on other side
33
10. SATURN 4:07mins
COACHING TIPS
• Be descriptive in how to stretch and where
they should feel it
• Acknowledge the effort that’s gone into the
workout today and congratulate them on
completing it!
34
45-MIN FORMAT
05. TRICEPS / BICEPS
2x light–medium weight plates Tricep Pushups / Tricep Kickbacks / Pushups:
Triceps and deltoids
TRACK FOCUS Plate Curls: Biceps
Encourage participants to challenge themselves
as sets are short. Coach Execution and transitions
well so the class can follow easily through the
different exercises.

0:03 Intro / 2x8 Set up TRICEP PUSHUP
0:11 _ You push my 6x8 4/4 TRICEP PUSHUP 3x
0:34 Instr / (B up) 8x8 3/1 7x
Use the last 8cts to transition to DOUBLE-ARM KNEELING
HINGE TRICEP KICKBACK, R leg F
1 1:04 (Beat +
rhythm)
8x8 DOUBLE-ARM KNEELING HINGE TRIPLE PULSE TRICEP
KICKBACK 8x
1:35 (Low B up) 4x8 4/4 DOUBLE-ARM KNEELING HINGE TRICEP KICKBACK 2x
Switch legs to L leg F on 2nd 16cts
1:50 (Heavy drop) 8x8 KNEELING HINGE with 2x 1/1 KICKBACK 8x
Use the last 2cts to transition to KNEELING PLATE CURL
2:20 _ Ahhhh 4x8 4/4 KNEELING PLATE CURL 2x

2:36 (B up) 8x8 COMBINATION 1 (16cts)
1x 2/2 KNEELING PLATE CURL (8cts)
1x 2/2 KNEELING WIDE PLATE CURL (8cts) 4x
3:06 (Beat drop) 12x8 COMBINATION 2 (16cts)
2 1x KNEELING TRIPLE MID-RANGE PLATE CURL (8cts)
1x KNEELING TRIPLE MID-RANGE WIDE PLATE CURL (8cts) 4x
Use the last 2cts to transition to TRICEP PUSHUP
3:36 (Whistle) 4x8 PULSE TRICEP PUSHUP 16x
OPTIONS: Kneeling, or on knees or toes
3:52 _ Ahhhh 24x8 Use the first 16cts to transition to KNEELING PLATE CURL
3 REPEAT BLOCK 2
RECOVERY: Shake out arms, stretch triceps and biceps
35
45-MIN FORMAT
05. BUTTONS! 5:40mins
1. TRICEP PUSHUP / DOUBLE-ARM KNEELING 3. KNEELING PLATE CURL & WIDE PLATE
HINGE TRICEP KICKBACK CURL COMBINATION / TRICEP PUSHUP
Coach Layer 1 Position and Execution set-up We repeat the Plate Curls and Pushups again to
of the Tricep Pushups and Kickbacks to get bring this track to the finish line! As participants
everyone moving with good Timing, alignment become fatigued, they will be likely to cheat in
and feel. their Timing and their range. Encourage them to
finish the track as best they can. It’s a ‘burner’ and
TRICEP PUSHUP the results will kick in – what will you say and do
• On knees or toes to keep your participants with you to the finish
• Hands under shoulders line?
• Lower chest in between your arms
• Abs braced • Do you want to get fitter?
• Back long and straight • Do you want to get stronger?
• Lower chest to elbow level • Let me see you
• Elbows tuck into ribs • Try it on your toes
• Feeling your power as you push up slowly • Final block
• No limits
DOUBLE-ARM KNEELING HINGE TRICEP
KICKBACK
• Grab a plate in each hand
• Triple Pulse Kickback
• Tip forward from the hips
• Brace abs to square to front
• Chest lifted
• Hips and shoulders square to the front
• Extend fully to the back of the room
• Elbows close to the body
• Stay in top range
2. KNEELING PLATE CURL & WIDE PLATE

CURL COMBINATION / TRICEP PUSHUP
LAYER 1 / LAYER 2
We move to the biceps in this block, mixing up
the angles with the Wide and Hammer Curls.
When we take the time to set people up well,
they understand the mechanics of what’s moving
and what’s not moving. Educate them on what
good Technique looks and feels like.
• Bicep Curls
• Targets – shoulders and thighs
• Combination
• Bicep Curl and Wide Bicep Curl
• Mid-range Pulse – 1 inch above and below the
mid-line
• Keep the elbows in on the Wide Curl
• Core braced and chest lifted
• We have taken away the momentum so we can
isolate PUMP FACT
Supersetting between our tricep and bicep
• Quick transition to Tricep Pushups exercises helps keep the Intensity high. The
• We are pulsing shorter blocks may allow participants to
• On knees or toes experiment with heavier weights, helping them to
• Bottom range – chest to elbow level break through any training plateaus.
36
45-MIN FORMAT
07. LUNGES / SHOULDERS
2x light–medium weight plates, 1x medium–heavy Deltoids, trapezius, muscles of the upper back,
plate and 1x light–medium barbell glutes, quads, core and posterior chain
TRACK FOCUS
Coaching focus is on integrating the connection
from the lower to upper body. We optimize
functional strength, building fatigue super fast
through muscular endurance. Clear set-up of
alignment, along with early pre-cues, is essential
for the class to follow easily.

0:13 Instr / (Beat) 16x8 COMBINATION 1 (16cts)
Step R leg B on last 2cts
2x 1/1 LUNGE L (8cts)
1 Step R leg F on last 2cts
8x
1:04 (Heavy drop) 16x8 COMBINATION 2 (16cts)

2x 1/1 LUNGE L (8cts)
1x TRIPLE PULSE LUNGE L (8cts) 8x
1:56 Instr / (Low) 4x8 TRANSITION: Bar down, pick up 2 plates

2:09 (Beat) 8x8 COMBINATION 3 (16cts)
1x 2/2 LUNGE L with 2/2 SIDE RAISE (8cts)
1x 2/2 LUNGE L with 2/2 CORNER PRESS (8cts) 4x
2:34 (Heavy drop) 8x8 COMBINATION 4 (16cts)
1x TRIPLE PULSE LUNGE L with TRIPLE PULSE SIDE
RAISE (8cts)
2 1x 2/2 LUNGE L with 2/2 CORNER PRESS L (8cts)
Step in on last 4cts to SET Stance
4x
3:00 (Buzzer) 8x8 COMBINATION 5 (16cts) 4x

1x 2/2 STANDING T-RAISE (8cts)
1x 2/2 STANDING COBRA (8cts)
3:25 (Low wind 4x8 4/4 STANDING COBRA 2x
down)
3:39 Br / ½x8 HOLD

3 3:41 Instr / (Beat) 36x8 REPEAT BLOCK 1 on R side
5:37 Outro / (Low) 32x8 REPEAT BLOCK 2 on R side

4 RECOVERY: Shake out legs, Quadricep and Deltoid
Stretches
37
45-MIN FORMAT
07. PRESSURE 7:29mins
1. MID-STANCE SQUAT WITH LUNGE 3 & 4. MID-STANCE SQUAT WITH LUNGE
COMBINATION COMBINATION / LUNGE WITH SIDE RAISE &
LAYER 1 CORNER PRESS COMBINATION / STANDING
Coach Layer 1 Position and Execution set-up of T-RAISE & COBRA COMBINATION
the Squat and Squat and Lunge combination LAYER 2 / LAYER 3
Technique, focusing on Timing, range and We repeat Blocks 1 and 2 again. Once your
Precision of movement. participants are moving well on the other side,
give them a Layer 2 focus and then allow them to
• 2x Mid-Stance Squats and 2x Lunges explore it in their bodies. You want participants
• Squat again, same leg for the Lunge to stay with the mind-body connection of work to
• Feet outside hip-width on the Squat focus on working into the load and intensity. The
music is a super cool song and will set the scene
• Feet hip-width apart on the Lunge and build, so use it!
• Hips back and down on the Squat
• 90 degrees in both moves • We have an opportunity to really focus on the
• Stay in the Lunge other leg now
• Long step back • Long step back for the Lunge
• Front knee presses out over toes • Square hips and shoulders to front again to get
• Back knee tracks down even weight in both legs
• Stay in the bottom range for the Lunge • Brace the abs and lift chest
• Push the floor away as you stand to feel the • Squeeze both glutes at the bottom of the
pressure Lunge
• Stay in the work to feel the integration
2. LUNGE WITH SIDE RAISE & CORNER • Turn the abs on to maintain alignment
PRESS COMBINATION / STANDING T-RAISE & • We are getting super strong
COBRA COMBINATION
LAYER 1
Barbells down, plates up; pure integrated work
– Lunges with Side Raises, Corner Presses,
T-Raises and Cobras. Coach Layer 1 Position and
Execution set-up for the new exercises focusing
on Timing, range and Precision of movement. Be
super clear with pre-cues, reinforcing timing and
range cues so participants feel successful.
LUNGE WITH SIDE RAISE & CORNER PRESS

COMBINATION
• Bars down
• 2x light plates, one in each hand
• Elbows 90 degrees
• Long step back
• Lunge with Side Raise and Corner Press
• Target – just under the shoulder-line in both
moves
STANDING T-RAISE & COBRA COMBINATION

• SET Position
• T-Raise to side walls
• Cobra
• Push plates to the back corners of the room
• We hip-hinge forward
• Chest up
PUMP FACT
• Abs switched on
Integrating our Lunge, Squat and Shoulder
• Plates stop under the shoulder-line on the patterns is a great way to lift our metabolism, fire
T-Raise up our core muscles, and hit a strong training
• Feeling the load in the back of the shoulders zone to finish the workout.
38
WE ARE ONE GLOBAL FAMILY
We are one global family of leaders, passionately Millions of us bind together every day to unite
devoted to creating a fitter planet. through sweat. Music is in our soul. We are
We fearlessly inspire others to discover their true passionate about it. It gives us drive and focus.
potential by falling in love with exercise. While honoring our heritage, we set course for
Exercise is our global movement. the future looking to inspire, innovate and create
as much as humanly possible.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people We are ludicrous enough to believe that we can
to enjoy the unique benefits of movement. change the world.
We are United.
OUR DECLARATION OF INTENT

The Les Mills family is made up of fitness clubs, in others, and we aim to traverse these delicate
Instructors and millions of participants from situations with the utmost respect to everyone.
around the globe. Choosing, licensing and matching choreography
We may differ in location, religion, race, color and to the right music is a huge challenge! We
language, but we unite in our love of movement, screen all music and try to avoid any language or
music and the pursuit of healthy living, for every references that may cause offense. Sometimes
single person on our planet. there will be an alternative track (at the bottom of
At Les Mills, we believe in the dignity of each the track list) for you to use instead.
individual within our community, and we strive We embrace open communication with our
towards equality for all. global family so that differences of opinion can
We celebrate and showcase all cultures through be expressed, and education will always continue.
our choice of role models, music and movements, We are here, doors open, ready to listen and
with the aim of broadening cultural awareness. learn.
We know that what is considered appropriate Above all, we are passionate about delivering
in some contexts can be seen as inappropriate life-changing fitness experiences, every time,
everywhere, for everybody.
39

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BODYPUMP 130

BODYPUMP Creative Team

BODYPUMP 130 © Les Mills International Ltd 2024

BODYPUMP 130 © Les Mills International Ltd 2024

BODYPUMP 130 © Les Mills International Ltd 2024

Execution Set-up Execution Set-up

BODYPUMP 130 © Les Mills International Ltd 2024

SPLIT PLATE DEADROW Execution Set-up

BODYPUMP 130 © Les Mills International Ltd 2024

TRICEP KICKBACK • Arms by sides, palms face in

BODYPUMP 130 © Les Mills International Ltd 2024

STANDING PUSH PRESS

Execution Set-up Execution Set-up

BODYPUMP 130 © Les Mills International Ltd 2024

KNEELING PLATE & WIDE CURL

BODYPUMP 130 © Les Mills International Ltd 2024

01 3LAU feat. XIRA

Mr. Brightside (6:07) La Tarde (5:19)

02 Arcando & Livingston Crain

BOTH (David Guetta & Seth Hills Saturn (2:46)

SPEAK up! (ISOxo Remix) (3:13)

SPEAK up! (ISOxo Remix) (2:04)

BODYPUMP 130 © Les Mills International Ltd 2024

TEACHING THIS RELEASE Track 02

Rep Reprise (part of the Ref Refrain (recurring

2/2 4 counts down, 2/2/2/2 4 counts F or B,

3/1 6 counts down, 4/4 8 counts down,

1/2/1 2 counts down, 8/8 16 counts down,

BODYPUMP 130 © Les Mills International Ltd 2024

MUSIC SEQUENCE/EXERCISE REPS

1:36 V2 / Wouldn’t 4x8 2/2 UPRIGHT ROW SET Stance 4x

3 3:50 So easy 8x8 4/4 STANDING COBRA SET Stance 4x

BODYPUMP 130 © Les Mills International Ltd 2024

• Deadlift – hinge forward from the hips, slide

• Upright Row – bar stops at lower chest,

BODYPUMP 130 © Les Mills International Ltd 2024

MUSIC SEQUENCE/EXERCISE REPS

1:15 V2 / _ Comin’ 8x8 2/2 SQUAT WIDE Stance 8x

3:34 V3 / _ Comin’ 8x8 2/2 SQUAT WIDER Stance 8x

3 4:20 C / Jealousy 8x8 TRIPLE PULSE SQUAT 8x

BODYPUMP 130 © Les Mills International Ltd 2024

• Feet outside hip-width, heel–toe wider for

MUSIC SEQUENCE/EXERCISE REPS

1:03 Instr / (Low) 4x8 4/4 CHEST PRESS 2x

2:38 Br / 4½x8 RECOVERY: Sit up, shake out, option to go heavier

3 2:55 V3 / Go. Don’t 16x8 REPEAT BLOCK 1

25x8 REPEAT BLOCK 2

BODYPUMP 130 © Les Mills International Ltd 2024

• Let’s set the lats

BODYPUMP 130 © Les Mills International Ltd 2024

MUSIC SEQUENCE/EXERCISE REPS

1:08 V2 / I can’t 8x8 3/1 DEADLIFT 8x

2 1:43 I can’t 4x8 TRIPLE ROW 2x

3:37 Ref / _ Fine by 28x8 REPEAT BLOCK 3, L foot B

Acknowledge your new participants and let them

BODYPUMP 130 © Les Mills International Ltd 2024

DEADROW CLEAN & PRESS

CLEAN & PRESS

BODYPUMP 130 © Les Mills International Ltd 2024

• Let’s set up the Plate Rows