less mills pump book.pdf

WEEK DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

1PUMP CHALLENGE

(20 minutes)REST

PUMP CHALLENGE

(20 minutes)

FLOW

(20 minutes)

WALK

(45 minutes)

PUMP CHALLENGE

(20 minutes)

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)

REST

2PUMP & BURN

(30 minutes)

WALK

(30 minutes)

PUMP CHALLENGE

(20 minutes)

HARD CORE ABS

(20 minutes)

FLOW

(20 minutes)

PUMP & BURN

(30 minutes)REST

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)

3PUMP & BURN

(30 minutes)

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)

PUMP & BURN

(30 minutes)

FLOW

(20 minutes)

HARD CORE ABS

(20 minutes)

RESTPUMP & BURN

(30 minutes)

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)

4PUMP & BURN

(30 minutes)REST

PUMP & BURN

(30 minutes)

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)

PUMP & BURN

(30 minutes)

PUMP & BURN

(30 minutes)

FLOW

(20 minutes)

5PUMP & SHRED

(45 minutes)

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)

PUMP & BURN

(30 minutes)

FLOW

(20 minutes)

HARD CORE ABS

(20 minutes)

RESTPUMP & SHRED

(45 minutes)

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)


6PUMP & SHRED

(45 minutes)

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)

PUMP & SHRED

(45 minutes)

FLOW

(20 minutes)

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)

PUMP & SHRED

(45 minutes)REST

7PUMP & BURN

(30 minutes)

HARD CORE ABS

(20 minutes)

RESTPUMP REVOLUTION

(55 minutes)

HARD CORE ABS

(20 minutes)

WALK

(60 minutes)

PUMP & SHRED

(45 minutes)

FLOW

(20 minutes)

HARD CORE ABS

(20 minutes)

WALK

(60 minutes)

8PUMP EXTREME

(55 minutes)

HARD CORE ABS

(20 minutes)

WALK

(45 minutes)

PUMP & SHRED

(45 minutes)REST

FLOW

(20 minutes)

HARD CORE ABS

(20 minutes)

PUMP EXTREME

(55 minutes)

WALK

(60 minutes)

9PUMP REVOLUTION

(55 minutes)REST

PUMP EXTREME

(55 minutes)

FLOW

(20 minutes)

HARD CORE ABS

(20 minutes)

RESTPUMP REVOLUTION

(55 minutes)

WALK

(60 minutes)


10PUMP EXTREME

(55 minutes)

FLOW

(20 minutes)REST

PUMP REVOLUTION

(55 minutes)

FLOW

(20 minutes)

HARD CORE ABS

(20 minutes)

PUMP EXTREME

(55 minutes)

WALK

(60 minutes)

11PUMP REVOLUTION

(55 minutes)

WALK

(60 minutes)REST

PUMP EXTREME

(55 minutes)

FLOW

(20 minutes)

WALK

(60 minutes)

PUMP REVOLUTION

(55 minutes)

12WALK

(60 minutes)

PUMP EXTREME

(55 minutes)

FLOW

(20 minutes)REST

PUMP REVOLUTION

(55 minutes)

WALK

(60 minutes)

PUMP EXTREME

(55 minutes)

13FLOW

(20 minutes)

HARD CORE ABS

(20 minutes)

PUMP REVOLUTION

(55 minutes)REST

WALK

(60 minutes)REST

PUMP EXTREME

(55 minutes) DONE!

TE WERO - PHASE 1

KIA KAHA - PHASE 3

PANONI - PHASE 2

FEATURES: Fitness Magic conFidence

Build Muscle in BodYPuMP

PResenteRs FRoM: united arab emirates / France / new Zealand

RELEASE

77BodYPuMP

BODYPUMP ChaLLEngE YOUrSELf wIth thE OrIgInaL BarBELL wOrkOUt

that StrEngthEnS anD tOnESYOUr EntIrE BODY.

ESSEnCE

thE

BLah BE LOUD anD hEarD tell us what you think of this release. Visit lesmills.com/BLAH

The Les Mills Global family is made up of 13,000 fitness clubs, 70,000 instructors and millions of participants from 80 countries around the globe. Separated by geography, religion, race, color and creed wE arE UnItED In OUr LOvE fOr MOvEMEnt, MUSIC anD thE PUrSUIt Of hEaLthY LIvIng, BOth fOr OUrSELvES anD OUr PLanEt. at LES MILLS wE BELIEvE In thE DIgnItY Of EaCh InDIvIDUaL wIthIn OUr COMMUnItY anD StrIvE tO rESPECt thE rIghtS anD frEEDOMS Of aLL. In our choice of role models, music and movements we understand that each society sets differing standards for dress, popular culture and dance.

wE aCknOwLEDgE that what IS COnSIDErED aPPrOPrIatE In SOME COntExtS Can BE EntIrELY InaPPrOPrIatE In OthErS.

As an organization that leads the group fitness experiences of more people on the planet than any other company, we walk a delicate line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected.

We actively screen the music we use and take care to avoid language and references that may cause offense. We will not allow any songs to be used that discriminate against minorities of any description, and we are committed to strengthening understanding between people of different cultures.

wE EMBraCE OPEn COMMUnICatIOn wIth OUr wIDEr gLOBaL faMILY SO that DIffErEnCES Of OPInIOn Can BE ExPrESSED, anD COMPrOMISES rEaChED.

aBOvE aLL, wE arE PaSSIOnatE aBOUt DELIvErIng LIfE-ChangIng fItnESS ExPErIEnCES, EvErY tIME, EvErYwhErE.

DECLaratIOn Of IntEntOUr

The Fine Print Les Mills' instructor resources (CDs, DVDs and choreography notes) 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, burning, uploading files onto the internet or selling Les Mills' instructor resources to other people is illegal, 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, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

COntEntS

Les Mills International Ltd 2011

fItnESS MagIC COnfIDEnCEBUILD MUSCLE In BODYPUMPthE faStESt waY In thE UnIvErSE tO LEarn ChOrEOgraPhYtraCk tYPE SOng tItLE artISt DUratIOn

1 warMUP Commander p 2011 Les Mills Music Licensing Ltd. Written by: Guetta, Love Spacegliderz 5:28

2 LEgS/SQUatS Its My life p 2011 Les Mills Music Licensing Ltd. Written by: Bon Jovi, Martin, Sambora Swade 4:49

3 ChESt

DJ Got Us Fallin In Love p 2010 JIVE Records, a unit of Sony Music Entertainment. Under license from The Sony

Music Custom Marketing Group, a division of Sony Music Entertainment.

Written by: Martin, Shellback, Kotecha, Perez

Usher feat. Pitbull

3:32

DJ Got Us Fallin In Love p 2010 JIVE Records, a unit of Sony Music Entertainment. Under license from The Sony

Music Custom Marketing Group, a division of Sony Music Entertainment.

Written by: Martin, Shellback, Kotecha, Perez

Usher feat. Pitbull

1:27

4 BaCk/gLUtEaLS/haMStrIngSHold Me Tonight (Manox Remix) p 2010 Zooland Records. Written by: Peifer, Eshuijs, Reuter

Manian 5:31

5 arMS/trICEPS I Like It p 2011 Les Mills Music Licensing Ltd. Written by: Perez, Iglesias, Richie, Khayat Tokyo Haze 5:19

6 arMS/BICEPS Diamond Eyes (Boom-Lay Boom-Lay Boom) p 2010 Atlantic Recording Corp. Produced under license from Atlantic Recording Corp. Written by: Smith, Myers, Bass

Shinedown 5:30

7 LEgS/LUngES Only Girl In The World (E-Nergy Remix) p 2010 LNG Music. Written by: Eriksen, Hermansen, Johnson, Wilhelm Nick Skitz vs DJ Lotus 5:34

8 ShOULDErS Ti Sento p 2009 Sheffield Tunes. Written by: Marrale, Stellita Scooter 4:49

9 aBDOMInaLS/ COrEWe No Speak Americanop 2010 Sweat it Out Pty Ltd. Written by: Peterson, Martinez, Maclennan, Carosone, Salerno

Yolanda Be Cool vrs DCUP

4:18

10 COOLDOwn/StrEtChOne Last Chance p 2009 19 Recordings Ltd. Under exclusive license to RCA/JIVE Label Group, a unit of

Sony Music Entertainment. Under license from The Sony Custom Marketing Group, a

division of Sony Music Entertainment. Written by: Daughtry, Hodges, Allan

Daughtry 3:32

kEY

Choreography Glen OstergaardBODYPUMP Head Trainer Susan Renata Creative Consultant Phillip Mills Group Fitness Director Dr Jackie Mills Creative Director Diana Mills Program Planner Taimane Elise

Program Coach Ruthie T Teina-Duncan Program Knowledge Matt Thraxton and Sarah OstergaardTechnical Consultant Bryce Hastings Technical Advisor Corey Baird

CrEDItS

Alt alternateB up build upBr bridge (non-chorus)C chorus

C br chorus bridge cts musical counts

F or B forward or backInstr instrumentalIntro introduction

L leftLHS left-hand sideO/H over head

Outro last few bars of musicPC pre-chorusQC quiet chorusQV quiet verseR right

RHS right-hand sideRef refrain (recurring phrase or

number of song lines)Rep reprise (part of the chorus

repeated)Rep Xx perform the sequence or

exercise x timesROM range of motionSeq sequence (repetition of

exercise or position)Tempo normal pace of the music

V verse

Setup Phase

Follow-up Phase

Motivational Phase

1/1 2 counts down, 2 counts up

1/1/1/1 2 counts F or B, 2 counts down, 2 counts up, 2 counts F or B

1/1/2 2 counts down, 2 counts hold, 4 counts up



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



Increase weight selection

Normal weight selection

Decrease weight selection

SfM

Sequence of Coaching

(SC)

All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.

Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand,

PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.

BODYPUMP Presenters

BODYPUMP 77

Glen Ostergaard (New Zealand) is Program Director for both BODYPUMP and RPM, based in Auckland, and began his group fitness career with BODYATTACK.

Susan Renata (New Zealand) is Head Trainer for BODYPUMP and an International Master Trainer for BODYSTEP, based in Auckland.

Rania Boucher (United Arab Emirates) is an Instructor in BODYPUMP, BODYCOMBAT, BODYJAM and RPM, and Training Manager for Les Mills Middle East and India, based in Dubai. She is also Managing Director of MEFITPRO and this is her first appearance as presenter on a Les Mills release.

Nathan Brown (United Arab Emirates) is an Instructor in BODYPUMP, BODYCOMBAT and RPM, and works as Group Training Manager for Fitness First Middle East, based in Dubai. This is his first appearance as presenter on a Les Mills release.

Thomas Cerboneschi (France) is a Master Trainer in BODYPUMP and BODYCOMBAT, and a Trainer in RPM, based in Saint Raphael. He has a second dan black belt in Karate Kyokushinkai, and previously presented on BODYPUMP 62, BODYCOMBAT 32 and BODYCOMBAT 36.

From L-R: Glen Ostergaard, Nathan Brown, Rania Boucher, Thomas Cerboneschi and Susan Renata.

Two releases ago, the BODYPUMP team unleashed a Shoulders Track that had everyone in awe. This time, they take the Back Track to that same level.

BODYPUMP 77 sets out to put tension on the working muscles to make them stronger and more toned and, after the Warmup, delivers on that promise with a Squat Track that stresses Bottom Halves, 1/1/2s and Super Slows to build pressure.Your chest gets the same treatment, mixing pressure-building slow reps with Singles and Halves for power, before this releases pice de rsistance ...Keep the Chest weight and get ready to pump out three Power Presses four sets back-to-back, three times.The biggest Back Track in the history of BODYPUMP? Believe it!Its a huge anaerobic power move; just dont forget to engage your core and legs to drive the weight overhead each time.

The Triceps Track features a fun Press/Pull-over Combination oh yeah, youll like it while the slower tempo of Diamond Eyes will encourage your biceps to say goodbye to weakness, again pounding out plenty of Single and Half Curls.Track 7 uses Backward-Stepping Lunges to pre-fatigue the legs, finally finishing them off with heavy Squats; then you get to throw the kitchen sink at your shoulders to the anthemic Ti Sento. The new Side Oblique Crunch builds intensity through the abs and core, and the hard work ends with an Around The World version of the Plank.If youre wondering what we can possibly do next to make this program more challenging, you wont have to wait long to find out...

* In some regions BODYBALANCE is marketed as BODYFLOW

CrEatIngfItnESS MagICwhat Can YOU DO On StagE tO CrEatE MagIC?3 COnDItIOnS1 fOCUS anD PrEParatIOn

This means knowing your choreography inside out, nailing technique, coaching and connecting with the music and moves instinctively. The only way to get to that level is... PRACTICE. For athletes and performers, the ability to be in flow, to create magic, is always built on a solid platform of hard work.

? Why does being completely prepared help you create Fitness Magic?

Because it leaves you free to focus on your class, not yourself. As soon as you shift your energy from your own performance onto the experience of your class you allow magic to take place.

Its called unconscious competence when you can do something without having to think about it. And this means head space!

2 COnfIDEnCESharing your passion and love for the music with the class can take you out of your comfort zone but its so important!

? So how can you overcome uncertainty and fear about expressing the music? What can you do to increase your confidence?

1. Come back to the essence. Remember your programs essence, and interpret the music from there.

2. Create awareness around the different emotions the music conveys. Is the song uplifting, angry, raunchy, calming?

3 ExPrESS that EMOtIOn Let your body language, face and voice all show the way the music makes you feel. Dont fake it; let your honest emotion come through.

MUSIC = MagIC one of the most powerful things you can do on stage is to LET THE MUSIC SPEAK! Make sure you are saying only what you NEED to, and then be quiet!

Your voice is especially important its not appropriate to teach BODYBALANCE* with an aggressive voice or BODYPUMP with a sweet cutie-pie voice. JUST DONT FAKE IT! Its always YOUR voice but you access different emotions when you use it.

So remember clear class-focused objectives that enable you to get out of your own head space and letting the power of the music speak through your body, your face and your voice.

BUILD MUSCLEIn BODYPUMP heavy weights = building muscle? a new study shows that similar muscle building can be achieved with lighter weights. Its all about muscular fatigue.The researchers compared two groups one group lifting 90% of a persons best lift, the other group just 30%.

The 80 90% range is something people can lift 5 to 10 times before fatigue sets in. The 30% subjects could lift their weights at least 24 times before they felt fatigue.

the researchers observed increased changes in the muscles of both groups and these changes were sustained for longer after the workout in the low-weight group!The key ingredient is FATIGUE. You want to be tired at the end of each track but still be able to get to the end with good form.

whY IS It IMPOrtant tO BUILD MUSCLE whEn wE traIn?

1 MUSCLE BUrnS fat. Weight training is more effective for weight loss and fat reduction than aerobic training. Building muscle means you burn fat even when you rest because muscle needs the energy from fat to survive.

2 MUSCLES PrOtECt jOIntS. A lot of the degenerative changes seen in the spine and peripheral joints with ageing are due to muscle loss. You lose muscle as you age and the less muscle you have the greater the stress on your joints.

A lot of people over the age of 40 are reluctant to lift big weights due to fear of injury. BODYPUMP can now be encouraged as a substitute for lifting heavy weights with the same results!

LaDIES this does not mean you will bulk up! This is great news as long as you just want to tone up, shape your body and look great in a pair of jeans.

So if you are a woman who is afraid of bulking up, think of it like this: you will develop some lean muscle that then creates shape in your body. Its much more difficult for women to bulk up, even using heavy weights (due to lower levels of testosterone).

Once you build some lean muscle you start to strip away body fat and say hello to a toned, feminine body!

So there you have it: BODYPUMP is a muscle-building workout and its fun!


BUILD MUSCLEIn BODYPUMP

LEarn ChOrEOgraPhYtOfaStESt waY In thE UnIvErSE


COACHINGThe key to coaching this track is to coach people through the workout. Aim for people to feel the increased muscle pressure in the chest towards the end of the track. Set a clear goal for what you want people to feel during each set of work within this track. Try this:

INTENSITY FACTOR >>>>>>>>>>>>The intensity comes from isolating and feeling the work in the chest and then building intensity as the track progresses. Similar to the Squats Track, we want people to feel MUSCLE PRESSURE to create shape and tone in the upper body. To achieve this, use a slightly heavier weight than normal.

Track Focus I will coach people to stay low in the Bottom Halves to feel muscle pressure in the chest.

3DJ Got Us Fallin In Love > 4:54 mins

CHEST3

TRACK INTRODUCTION WEIGHT SELECTION: Advise weight selection then coach people to pick up their bar safely and get SET.

MUSIC EXERCISE REPS SC

0:00 Intro _ Usher 2x8 SET UP CHEST PRESS S

SET 1 0:07 V1 _ So we back 4x8 2/2 CHEST PRESS 4x

0:23 Hands up 4x8 3/1 4x

0:38 C Baby tonight 4x8 1/1 8x

0:54 So dance 4x8 4x Bottom Half 2x

SET 2 1:10 V2 _ Keep 16x8 REPEAT SET 1 F

SET 3 2:12 Rap Hear no evil 6x8 4/4 3x

2:35 QC Baby tonight 4x8 3/1 4x

2:51 C So dance 6x8 1/1 12x


3:29 Br x8 Down and hold

RECOVERY 3:31 Rap Hear no evil 4x8 CHEST RELEASE: Sit up, roll the shoulders, shake the arms, open the chest

M

SET 4 3:47 _ Bada bing 2x8 4/4 1x


4:10 So dance 6x8 1/1 12x


4:49 Outro x8 Down and hold

Recovery: Shake the arms, roll the shoulders and Chest Stretch.

TECHNIQUE + COACHING CUES CHEST PRESSSetup Hands slightly wider than shoulders Feet flat on the floor Shoulders away from ears Abs in and braced Target zone center of the chest Elbows no lower than the bench Elbows slightly bent at the top Follow-up Open your chest on the way down and squeeze between your shoulder blades On the way down, take the elbows down and wide On the way up, squeeze your elbows in Make sure you keep the elbows slightly bent at the top of the move Shoulders stay away from the ears

FITNESS MAGICThis song is one of the biggest dance songs in the world. Bring this song alive by using your 5 Voices. Coach using your CONVERSATIONAL voice, BUILD in the 3/1s and then go BIG in the Singles. (Thats harder than it sounds when you are lying down! Watch Glen on the DVD for voice contrast perfection.) Work your INTENSE voice in the Bottom Halves. Some lyrics that might work for you: Down down down, Tonight, Like its the last last night of your life life ,Bada bing bada boom.

? KNOW IT? SHOW IT! How do we bring this song alive?

ing

SET 1

SET 2

SETS 3

& 4 Motivate to stay low in the Bottom Halves. Reinforce Compulsory Cues:Belly in and brace the core, shoulders away from ears

Isolation and reinforcement of Compulsory CuesOpen your chest, squeeze the chest as you push up, shoulders away from ears

Target zones and Compulsory Cues Bar to center of chest, elbows wide to the top of your benchBelly in and brace the core, shoulders away from ears

BARBELL

anD It gOES LIkE thIS:Instructors, are you taking the time to really understand each track, how it works and how to teach it so that its fresh and effective for your class?

Yes, it takes a bit of work but its worth it!

We and our wonderful DVD presenters have broken down the learning process for you.

Start at 1 and work your way through the information following the numbers sometimes we will put them in a slightly different order if fItnESS MagIC is more important than COaChIng. It will be obvious by the way we give it to you.

the first 3 will aLwaYS be your starting point!Follow the yellow brick road to learning and you will:

1 Understand that its not just another Biceps Track!

2 Stay in the essence of BODYPUMP but keep it fresh

3 Give your class the information they need to get the most out of each track

4 Become a world-class coach

Youve got to have a game plan when you want to be a master in any sport!

Glen & Susan

12

4

7

6

3

5


1 traCk fOCUSThis tells you the most important thing you should focus on teaching in this track. It is UNIQUE for every track.

2 Look at the IntEnSItY faCtOrThis gives you a road map of the choreography and highlights what exactly gives it the BURN we love so much.

3 traCk IntrODUCtIOnThis will stop you from saying too much and remind you of the important information, eg weight selection! If you say only what we suggest, your transitions will stay under 45 seconds!

4 COaChIngUnderstand the best way to coach the track to give your members the most effective workout. Our expert DVD presenters, who obsess about getting the coaching perfect, will help you with this. Setup Cues, when to motivate, how to set a specific intention for each set, Compulsory Cues and what to look out for in the room.

5 ChOrEOgraPhYThings to look out for how many sets, the sequencing, exercises and repetitions.

6 fItnESS MagICThe most important thing is that you feel the music and bring it alive for your members. Theres not much to do in BODYPUMP so, whatever you do, do it well! Use your 5 Voices, lyrics, music feel, standing strong and holding, big Shoulder Rolls and, every now and then, break out! Do the unexpected.

7 tEChnIQUE and COaChIng CUESHere we aim to provide new instructors with a quick reference for Setup, Follow-up and Compulsory Cues. Experienced instructors even we can all do with some revision now and then, cant we?

the BESt waY tO LEarn BODYPUMP ChOrEOgraPhY

the choreography notes have been designed to make the learning obvious (you can find all the information easily) and, most importantly, logical. faster learning and better understanding!

Commander > 5:28 mins1

CLaSS fOCUS + traCk IntrODUCtIOn warMUP wEIght LIghtESt Of thE CLaSSThis release we are focusing on muscles reaching fatigue at the end of every track (see Coaching Focus). We have a MASSIVE innovation in Track 4 which changes the feel of the back half of the class. Increased heart rate = more calories burned = improved shape and muscle tone. Coach people into SET Position with a Wide Grip and nail your Compulsory Cues.

MUSIC ExErCISE rEPS0:05 Intro _ Dance 2x8 SET Position Hands in Wide Grip

0:12 _ Dance 2x8 Shoulder Roll

BACk 0:19 V1 The DJ 4x8 3/1 WIDELIFT 4x

0:34 V.I.P. 4x8 2/2 4x

0:48 C Here 8x8 1/1 WIDEROW 8x

1:17 Quiet _ Dance 2x8 4/4 WIDELIFT On last 2 cts, hands move into Normal Grip 1x

SHOULDERS 1:25 _ Dance 2x8 4/4 UPRIGHT ROW 1x

1:32 V2 Aint no _ 4x8 3/1 UPRIGHT ROW Step R leg B to Split Stance on 1st ct 4x

1:46 Pick me 4x8 2/2 On last 4 cts, transition to OVERHEAD PRESS 4x

2:01 C Here 4x8 1/3 OVERHEAD PRESS 4x

2:16 _ Dance 4x8 1/1 8x

2:29 Quiet _ Dance 2x8 Transition: 4/4 O/H Press then lower bar on to back.

LEGS 2:37 _ Dance 2x8 4/4 SQUAT On 1st ct, step into SQUAT Stance 1x

2:45 V3 Aint no _ 4x8 3/1 4x

2:59 Pick me 4x8 2/2 On last 2 cts, Step R leg B 4x

3:14 C Here 4x8 LUNGE L On last 2 cts, Switch legs 8x

3:28 _ Dance 4x8 LUNGE R On last 2 cts, Step in B foot 8x

3:43 Rap _ Jam 2x8 Transition: SET Position. 2/2 O/H Press (4 cts), 2/2 O/H Press down to front (4 cts), 2/2 Upright Row down (4 cts), change to Underhand Grip & Step into SET Position (4 cts)

BACk 3:50 Make 2x8 4/4 DEADLIFT Underhand Grip 1x

3:57 C Here 8x8 1/1 DEADROW 8x

4:27 Rap _ Jam 2x8 Shoulder Roll

BICEPS 4:34 Make 2x8 4/4 BICEP CURL Set Stance 1x

4:41 C Here 4x8 1/3 4x

4:56 _ Dance 4x8 8x Bottom Half 1x

5:10 Outro _ Ill be 2x8 Shoulder Roll

5:18 _ Dance 2x8 4/4 BICEP CURL 1x

5:25 _ Dance SET Position Hold

warMUP

BarBELL


Commander > 5:28 mins1

COaChIng fOCUS fOr BODYPUMP 77The real point of difference in this release is the focus on muscles reaching fatigue at the end of every track. The Education session with Bryce Hastings talks about building lean muscle in BODYPUMP and its all about fatigue! We fatigue in this release using:

Increased weights in some shorter tracks (Squats, Chest) Slower tempos (Squats) A MASSIVE innovation in Track 4 New tempos, combinations and sequences that build in intensity (Squats, Biceps, Lunges, Shoulders)

COaChIngThe key to coaching the Warmup is to set people up in perfect SET Position (Setup and Compulsory Cues) and help them to understand why its important to maintain this throughout the class. Maintain good posture Isolate the working muscles especially under fatigue Safely load muscles and protect the joints

Remember to coach only 1 to 2 Initial Cues per exercise to get the room moving. A good guide is: EXERCISE, TEMPO then TARGET ZONES, eg:

Widelift 3/1 tip from hips, bar to kneecaps Single Widerow bar to the lower ribs, elbows high and wide Upright Row 3/1 elbows lead the way, bar stops just under the chest Overhead Press 2/2 belly in and braced, bar moves from the chin Squat 3/1 butt sits down and back, knees bend forward Single Lunge bend both knees, drive through the front heel Deadlift 4/4 tension between the shoulder blades Single Deadrow squeeze between shoulder blades, roll shoulders back, bar to belly button Bicep Curl 1/3 bar to front of shoulders, down to thighs

COnnECtIOnThis is the most important time to connect with the people in your class. During your introduction, welcome everybody and thank them for coming. Be strong with your stage presence; remember to smile and get them excited about the workout ahead.

fItnESS MagICThis song has some great lyrics to connect to. In the first verse you can use the lyric I feel free enough to PUMP it hard to connect people to the song and invite them into the workout. Also use the lyric A reason to celebrate to let people know we celebrate them being here. Use the transition from Overhead Press to Squats to move slowly and for the class to feel the song. Use a CONVERSATIONAL voice in the verses and pick up your voice in the highs of the chorus.

1 warMUP > continued

tEChnIQUE + COaChIng CUES SET Position Heels under hips Toes turned out slightly Knees soft Hands thumb-distance from thighs Gently draw the belly in and brace the abs Lift the chest Lift the shoulders up, roll them back and draw the blades down towards the spine Pinch between shoulder blades

Split Stance Feet hip-width apart Both knees soft Body weight even in both legs


1

? knOw It? ShOw It! What can you say about this release in your track introduction that makes it unique?

Its My Life > 4:49 mins

LEgS/SQUatS 2

Recovery: Torso Twists, shake the legs, Quadricep and Hamstring Stretches.

DEMOnStratE: The full range of motion (ROM), especially bottom range hips just above knee-line.

traCk IntrODUCtIOn wEIght SELECtIOn:

Advise weight selection and coach people to pick up the bar safely and place it on the meaty part of upper back.

MUSIC ExErCISE rEPS SC

0:05 Intro (Guitar) 2x8 SQUAT MID STANCE S

0:12 2x8 4/4 SQUAT 1x

SET 1 0:19 V1 This is 6x8 2/2 6x

0:40 Br (Drumbeat) x8 Hold Fitness Magic Opportunity (Head Turn L&R on the beat)

0:42 C My life 4x8 1/1 8x

0:56 _ My heart 4x8 4x Bottom Half 2x

1:10 Instr 2x8 4/4 1x

SET 2 1:17 V2 This is 16x8 REPEAT SET 1 f

2:08 Instr (Guitar) 4x8 4/4 2x

RECOVERY 2:22 V3 You better 2x8 Shake the legs & transition to Wide Stance

2:29 Br (Drumbeat) x8 Hold Fitness Magic Opportunity (Stomp the feet L&R on the beat)

SET 3 2:31 C Its my life 4x8 1/1 8x

2:45 Its my life 4x8 4x Bottom Half 2x

2:59 Rep Its my life 4x8 1/1/2 4x

3:13 C Its my life 4x8 4x Bottom Half 2x

3:27 Instr (Guitar) 4x8 4/4 2x

RECOVERY 3:42 V4 You better 2x8 Shake the legs. Stay in Wide Stance

3:49 Br (Drumbeat) x8 Hold Fitness Magic Opportunity (Stomp the feet L&R on the beat)E

SET 4 3:50 C Its my life 4x8 1/1 8x M

4:04 Its my life 4x8 4x Bottom Half 2x

4:19 Rep Its my life 4x8 1/1/2 4x

4:33 C Its my life 2x8 4x Bottom Half 1x

4:40 3x8 5x Bottom Half Hold the last one down

Recovery: Torso Twists, shake the legs, Quadricep and Hamstring Stretches.

BarBELL


IntEnSItY faCtOr >>>>>>>>>>>>>The intensity in this track comes from the PRESSURE BUILDING sets of Singles, Bottom Halves, 1/1/2s and then Bottom Halves again!

track focus I want my class to focus on working to the rhythm of the song and will motivate them to work to feel pressure in the legs.

2

COaChIngThere are two things to focus on in this track:

SLOWER TEMPO: People can race ahead of the music so coach them to work the slower rhythm and feel the music. They will really feel the intensity if they do not bounce. A great cue: Do not race the pace!

PUSH PEOPLE: So they work low to feel the pressure in their quads in the sets of Bottom Halves. We know this is what creates shape and tone, and builds muscle and strength.

Break the track up into SETS like this:

fItnESS MagICThis is a really well-known song and people know the words, so let them sing along. Some great motivational lyrics you can hook into are: Its my life, Now or never, Live forever, Frankie said I did it MY WAY!.

MAGIC MOMENTS

Try these

1 Just before each chorus there is a bridge in the music. For the first two, look left and right with the beat of the music. It creates real drama and brings the song alive just as you go into the massive power work. Our class members love this.

2 During the last two bridges you can stamp the feet left and right on the same beat for a different kind of drama.

3 Listen to the music lots and come up with some of your own!

SEt 1

Set up your technique sit the butt down and back, allow the knees to track towards the toes, belly in and brace the core

SEt 2

Get people to engage and work the glutes squeeze the glutes and drive through the heels to stabilize the pelvis and hips

SEt 3

Motivate people to keep the muscles under tension. Work the full ROM and tempo. Stay low to feel the burn, knees just above hips, full range

SEt 4

Motivate, motivate and motivate. Sell the benefits change your body shape! Reinforce the importance of the core and shoulder SET, especially under fatigue.

1

2

LEgS/SQUatS2tEChnIQUE + COaChIng CUES SQUatSetup Bar on meaty part of upper back Feet slightly wider than hips with toes turned out Chest up, squeeze between the shoulder blades Sit down and back with the butt, as knees move forward Knees in line with toes Push through the heels as you rise to activate glutes Belly in and abs braced especially at the bottom of the move (compulsory in Bottom Halves)

Follow-up Butt stops just above knee level Finish with hips under shoulders Avoid tilting the pelvis at the top Squeeze the butt on the way up

Top Range

Bottom Range


2

? knOw It? ShOw It! Why do we want people to feel pressure in the legs?

DJ Got Us Fallin In Love > 4:59 mins

ChESt3

traCk IntrODUCtIOn wEIght SELECtIOn: Advise weight selection then coach people to pick up their bar safely and get SET.


0:05 Intro _ Usher 2x8 SET UP CHEST PRESS S

SET 1 0:12 V1 _ So we back 4x8 2/2 CHEST PRESS 4x

0:28 Hands up 4x8 3/1 4x

0:43 C Baby tonight 4x8 1/1 8x


SET 2 1:15 V2 _ Keep 16x8 REPEAT SET 1 f

SET 3 2:17 Rap Hear no evil 6x8 4/4 3x


2:56 C So dance 6x8 1/1 12x


3:34 Br x8 Down and hold

RECOVERY 3:36 Rap Hear no evil 4x8 CHEST RELEASE: Sit up, roll the shoulders, shake the arms, open the chest

M

SET 4 3:52 _ Bada bing 2x8 4/4 1x


4:15 So dance 6x8 1/1 12x


4:54 Outro x8 Down and hold

Recovery: Shake the arms, roll the shoulders and Chest Stretch.

BarBELL


COaChIngThe key to coaching this track is to coach people through the workout. Aim for people to feel the increased muscle pressure in the chest towards the end of the track. Set a clear goal for what you want people to feel during each set of work within this track. Try this:

IntEnSItY faCtOr >>>>>>>>>>>>The intensity comes from isolating and feeling the work in the chest and then building intensity as the track progresses. Similar to the Squats Track, we want people to feel MUSCLE PRESSURE to create shape and tone in the upper body. To achieve this, use a slightly heavier weight than normal.

track focus I will coach people to stay low in the Bottom Halves to feel muscle pressure in the chest.

3

tEChnIQUE + COaChIng CUES ChESt PrESSSetup Hands slightly wider than shoulders Feet flat on the floor Shoulders away from ears Abs in and braced Target zone center of the chest Elbows no lower than the bench Elbows slightly bent at the top Follow-up Open your chest on the way down and squeeze between your shoulder blades On the way down, take the elbows down and wide On the way up, squeeze your elbows in Make sure you keep the elbows slightly bent at the top of the move Shoulders stay away from the ears

fItnESS MagICThis song is one of the biggest dance songs in the world. Bring this song alive by using your 5 Voices. Coach using your CONVERSATIONAL voice, BUILD in the 3/1s and then go BIG in the Singles. (Thats harder than it sounds when you are lying down! Watch Glen on the DVD for voice contrast perfection.) Work your INTENSE voice in the Bottom Halves. Some lyrics that might work for you: Down down down, Tonight, Like its the last last night of your life life ,Bada bing bada boom.

? knOw It? ShOw It! How do we bring this song alive?

SEt 1

SEt 2

SEtS 3

& 4 Motivate to stay low in the Bottom Halves. Reinforce Compulsory Cues:Belly in and brace the core, shoulders away from ears

Isolation and reinforcement of Compulsory CuesOpen your chest, squeeze the chest as you push up, shoulders away from ears

Target zones and Compulsory Cues Bar to center of chest, elbows wide to the top of your benchBelly in and brace the core, shoulders away from ears

4traCk IntrODUCtIOn Advise weight selection

wEIght SELECtIOn: or for the first few times you experience the release. You can work towards your normal Back weight over a few classes or weeks.


0:05 Intro (Drum) 2x8 SET Position, Underhand Grip S

0:12 Instr (Build) 2x8 Shoulder Roll 1x

SET 1 0:18 Tonight 4x8 1/1 DEADROW Easy start 4x

0:32 Instr (Synth) 8x8 1/1 DEADROW Full Range 8x f

RECOVERY 1:02 Low Hold me 5x8 Bar down. Torso twists S

SET 2 1:16 V1 Tonight 4x8 2/2 DEADLIFT Overhand Grip 4x

1:29 You broke 4x8 3/1 4x

1:43 Instr (Quiet) 2x8 4/4 1x

1:50 Br x8 Hold and SET

1:52 Instr (Synth) 8x8 POWER PRESS(See Technique + Coaching Cues)

4x

2:18 Tonight x8 Transition: Hands to Wide Grip

2:21 Instr (Heavy) 8x8 TRIPLE WIDEROW 4x

RECOVERY 2:47 Low Hold me 4x8 Bar down. Torso twists

SET 3 3:01 Tonight 27x8 REPEAT SET 2 f

RECOVERY 4:32 Instr (Beat) 4x8 Bar down. Torso twists

SET 4 4:45 Instr (Synth) 8x8 POWER PRESS 4x M

5:12 4x8 1/1 DEADROW 4x

Hold Me Tonight > 5:26 mins

BaCk/gLUtEaLS/haMStrIngS

Recovery: Torso Twist, Mid-upper Back Stretch (clasp hands in front, chin tucked, roll spine back), Lower Back Stretch (elbows to thighs, chin in, lift spine up).

DEMOnStratE: The Power Press and tell the class the importance of using the legs to drive the bar overhead with power and bracing the abdominals to support the spine

BarBELL BarBELL


4IntEnSItY faCtOr >>>>>>>>>>The intensity in this track comes from the new move, the Power Press. It drives the heart rate up sky-high as the bar stays overhead for longer and you work the legs to drive it up. A massive anaerobic power training move. Just wait and see what happens to your heart rate here and for the rest of the class!

track focus I will coach the new Power Press.

COaChIngMake this track totally about the Power Press. It rocks, and this is the biggest Back Track in the history of BODYPUMP!

Get the weight selection right

Demonstrate the Power Press and how to do it correctly before the track starts (see Popup on DVD)

Coach the need to use the legs and the core in this move

Sell the benefits of driving the heart rate up and burning lots of calories to get us in shape

At the end of the track look out at how hard people worked, give them lots of praise for doing something so challenging and inspire them to work towards their normal back weight over time.

fItnESS MagICThis song has incredible highs, lows and dramatic instrumentals. An uplifting Dance song that is totally engaging. To bring the song alive use your voice. In the verses you can tune into the lyrics Like an angel in the sky, You make me feel so high. Then in the big synthesizer instrumentals (Power Presses) go BIG with your voice. In the Widerows use an INTENSE voice. In the transitions when the song drops right off a CONVERSATIONAL voice is best. In the 4/4 Deadlifts try SILENCE. This really engages the crowd and builds anticipation going into the Power Presses.

2

1

3

4

Clean & Catch (2 cts)

Power Press up & down 3x (12 cts)

Return to SET Position (2 cts)

tEChnIQUE + COaChIng CUES

POwEr PrESS Setup SET Position Use legs to drive bar up in an Upright Row Elbows lead the movement Drop under the bar, bending the knees Catch the bar high on the body Belly in and braced all the way Drive bar up in Overhead Press Return to the catch phase, bending knees Power the bar up two more times Return to SET

Follow-up Bend the legs to catch the bar and then to drive overhead Keep the heels down during the Power Presses

BaCk/gLUtEaLS/haMStrIngS > continued4trIPLE wIDErOwSetup Hands wider than SET Position (one hand-width each side) Bend the legs and sit into the butt Butt back, abs in and braced Row with the elbows high and wide Bar to lower ribs, above the belly button Follow-up Keep the upper body still to isolate the mid-upper back Squeeze between the shoulder blades when you pull Keep the shoulders away from the ears

DEaDLIftSetup SET Position Tip from the hip with a long spine Knees soft Tension between shoulder blades all the way through Bar to the knee Follow-up Lengthen the back of the neck and tuck the chin in Eyes forward 6 feet (2 meters) in front Squeeze your hamstrings and glutes on the way up Heels grounded into the floor

DEaDrOwSetup Pull your elbows to the rear Shoulders roll backwards Bar to the kneecaps Squeeze between the shoulder blades Bar into the belly button Follow-up Roll the shoulders back and open the chest


4

? knOw It? ShOw It! What are the Coaching Cues for the Power Press?

I Like It > 5:19 mins

arMS/trICEPS 5

Recovery: Shake arms and Tricep Stretches.

traCk IntrODUCtIOn wEIght SELECtIOn:

Tell your class that they will need the barbell (with Warmup weight) and a single plate for Standing Overhead Extensions at the end.


0:05 Intro 2x8 Set up on bench for Tricep Extension S

0:12 _ One love 4x8 4/4 TRICEP EXTENSION 2x

SET 1 0:26 V1 Girl please 4x8 2/2 4x

0:36 No-o-o 4x8 3/1 4x

0:54 C I like it 4x8 1/1 TRICEP PRESS 8x

SET 2 1:08 _ Party 2x8 4/4 TRICEP EXTENSION 1x

1:16 V2 Girl please 4x8 2/2 4x f

1:30 No-o-o 4x8 3/1 4x

1:44 C I like it 4x8 1/1 TRICEP PRESS 8x

1:58 Rap _ Go DJ 8x8 2/2 PRESS/PULL-OVER COMBINATION 4x

RECOVERY 2:27 Dont stop 4x8 TRICEP RELEASE: Sit up, shake the arms, release the triceps

SET 3 2:41 V3 _ Party 22x8 REPEAT SET 2

3:59 Dont stop 4x8 Transition: Standing O/H Tricep Extension, plate in hands

S

SET 4 4:14 PC _ Party 2x8 4/4 STANDING OVERHEAD TRICEP EXTENSION Split Stance R leg B 1x

4:21 C I like it 8x8 1/1 16x f

4:49 _ Party 4x8 1/3 4x

5:03 Instr 4x8 1/1 8x M

Down to the front and hold

BarBELL LargE PLatE


IntEnSItY faCtOr >>>>>>>>>>The intensity in this track comes from the isolated tricep work in the Tricep Extensions followed by the stabilization required to perform the Press/Pull-over Combination. When you get to the Standing OverheadTricep Extensions the shoulders are fatigued from the Power Presses in Track 4 so the demands are much higher. Make sure you finish the final set with a strong trunk position and keep the isolation in the triceps.

track focus I will coach correct target zones and motivate in the Overhead Tricep Extensions.

5

fItnESS MagICThe best way to make this song come alive is to hook into the party feel and use the great lyrics in the song: Party, karamu, fiesta, forever. When you hit each chorus you can use the lyrics Baby I like it to connect to people in the room and to connect to the song Do you like it? Do our triceps like it? etc. Other lyrics that really work to motivate and connect people are Screaming like never before and Come on and give me some more. If you have a good voice try singing the lyrics Round, round, round, give a low low low.

COnnECtIOnA great time to connect to people is in the Standing Overhead Tricep Extensions. Use names, have an open, encouraging face and motivate people to work hard.

COaChIngThe key to coaching this track is to break down each block of work and focus on one thing to coach at a time. For the last block of work (Standing Overhead Tricep Extensions) the MOST important thing is MOTIVATION! The shoulders are fatigued from Track 4 and you really need to coach people to stabilize so they keep the work in the triceps.

Coach it like this:

SEt 1

SEt 4

SEt 3

SEt 2

Compulsory Cues and Isolation Draw the abs in and brace them to anchor the body into the benchKeep your elbows pointing to the ceiling at the bottomShoulders away from ears

Coach Isolation Standing Overhead Tricep Extension

Bend the knees, brace the abdominals, keep the chest lifted, shoulders away from ears

Motivate here, especially as the shoulders are fatigued.

Motivate people to work with correct ROMs and work the rhythm to keep muscles under tension.

More Compulsory Cues and Target Zones for Press/Pull-over Combination

Shoulders away from ears, bar to lower ribs, push over the forehead, back to ribs and reset, brace the abs when the bar goes over head

arMS/trICEPS > continued5tEChnIQUE + COaChIng CUES trICEP ExtEnSIOnSetup Hands shoulder-width apart Shoulders away from the ears Belly in and brace the abs Head supported on the bench Feet flat on the floor Bar to forehead Follow-up Keep the elbows squeezing in together Keep the wrists strong Keep the elbows directly above the shoulders

trICEP PrESSSetupSame as Tricep Extension. Bar down towards the body Aim for the lower ribcage Follow-up Keep the elbows by the side of the body Elbows no lower than the bench top to protect the shoulders Avoid popping the shoulders forward Shoulders away from the ears

PrESS/PULL-OvEr COMBInatIOn Setup Lower the bar down towards the body Aim for the lower ribs Push the bar over head, stop just over the forehead Bar back to ribcage and then to top Keep the abs braced so that the lower back does not lift off the bench Follow-up You can go further than the forehead so long as you do not arch or lift your back off the bench Really brace the abs especially when the bar goes over head Keep it smooth and even to keep the muscles under tension

(2 cts) (2 cts) (2 cts) (2 cts)


5StanDIng OvErhEaD trICEP ExtEnSIOn (PLatE)Setup Split Stance knees soft, weight even in front and back foot Plate extends over head Lower plate back and down, keeping the elbows facing forward Shoulders down, away from the ears Belly in tight and braced Follow-up Sink into the legs and keep a strong core Keep your shoulders back and down to keep the work in the triceps

? knOw It? ShOw It! When is the most important time to motivate in this track?(2 cts) (2 cts) (2 cts) (2 cts)

Diamond Eyes (Boom-Lay Boom-Lay Boom) > 5:25 mins

arMS/BICEPS 6

Recovery: Shake arms. Bicep Stretch. Thumbs in and down, arms back.

DEMOnStratE: The CombinationtraCk IntrODUCtIOn wEIght SELECtIOn: or Advise the weight selection for this track and tell people about the Combination. Also tell them that the tempo is slower than normal so the biceps will be under tension for longer.


0:05 Intro 1x8 SET Position, hands in Underhand Grip S

0:09 Instr (Guitar) 6x8 4/4 DEADLIFT 3x

0:34 (Beat) 2x8 4/4 BICEP CURL 1x

0:43 _ Boom-lay 4x8 8x Bottom Half

SET 1 1:00 V1 _ Wait 4x8 2/2 On 1st ct, step L leg BOn last 2 cts, step B into SET Position

4x f

1:16 PC _ Boom 4x8 8x Bottom Half

1:33 Im on the 4x8 COMBINATION4x Single Bicep Curl4x Bottom Half 1x

1:50 Instr (Guitar) 2x8 Shoulder Roll

SET 2 1:59 V2 Damn 4x8 2/2 On 1st ct, step R leg B Fitness Magic Opportunity. On last 2 cts, step back into SET Position

4x


2:33 Im on the 8x8 COMBINATION 2x

RECOVERY 3:06 Quiet Eyes 4x8 Bar down, shake the arms, release the biceps. On last 4 cts, pick up bar and stand in SET Position

SET 3 3:23 V3 _ Every 4x8 2/2 BICEP ROW 2x S

3:40 Instr (Guitar) 4x8 1/1 BICEP ROW 4x f

3:57 QC _ Im on the 2x8 Shoulder Roll

SET 4 4:06 _ I say 2x8 4/4 BICEP CURL 1x M

4:14 C Im on the 12x8 COMBINATION 3x

5:05 Rep Eyes 4x8 1/1 BICEP CURL 8x

5:22 x8 Halfway and Hold

BarBELL BarBELL


IntEnSItY faCtOr >>>>>>>>>>>>The intensity in this track comes from the Combination and the accumulation of WORkING MUSCLE PRESSURE in the biceps. The Combinations get harder as the track progresses and the final 8 Singles really nail the arms.

track focus I will coach the accumulation of muscle pressure through the Combinations.

6

fItnESS MagIC + COnnECtIOnThis song has a strong feel perfect for bicep training. Use some lyrics like Were on the front line, well be fine, goodbye to my weakness to connect people to the music.

Like a Heavy Metal rock-star, BUILD your voice as the song builds. In the verses be CONVERSATIONAL, BUILD just before the Combinations and go BIG in the chorus. When the song drops in the recoveries, lower your voice or be SILENT for real dramatic contrast. In the last 8 Singles go BIG!

When you step back into Split Stance in the second verse do it on the first beat of the verse and strike it when the guitar hits. Its a great opportunity to use our body and create Fitness Magic.

When you watch the DVD, Nathan, who is also fluent in Maori, speaks to the class with an inspirational message: Mai tawhito rangi, ki te whaiao, ki te ao Marama! which means Shine to the sky, the light brightens into the moonlight. In general translation this means From the present we all go into the future towards the moonlight. Kia ora, Nathan!

COaChIng To coach this track well, set a focus for each set: Nail the targets for the bar (see Technique + Coaching Cues)

Get people to isolate the muscles (bend the knees, brace the abs, chest lifted, body still)

Use the Bicep Rows as active recovery for the biceps

Sell the Combination and motivate, especially in the last minute of the track.

? knOw It? ShOw It! How do we isolate the biceps?

tEChnIQUE + COaChIng CUES BICEP CUrL Abs in and braced Chest up Shoulders up, back and blades down, in towards spine Both knees soft When in Split Stance weight even in both legs Elbows by the side of the body Bar stops just in front of the shoulders and goes all the way down to the thighs Keep the body still

BICEP rOwSetup Tip from the hips Bar to kneecaps Pull the bar to the ribcage, just under chest Elbows pull high to the back Follow-up Pull the forearms into the biceps Squeeze the biceps Brace the abs Tension between shoulder blades

traCk IntrODUCtIOn wEIght SELECtIOn: or Advise the weight selection for this track and tell people about the Combination. Also tell them that the tempo is slower than normal so the biceps will be under tension for longer.


0:05 Intro 1x8 SET Position, hands in Underhand Grip S

0:09 Instr (Guitar) 6x8 4/4 DEADLIFT 3x

0:34 (Beat) 2x8 4/4 BICEP CURL 1x

0:43 _ Boom-lay 4x8 8x Bottom Half

SET 1 1:00 V1 _ Wait 4x8 2/2 On 1st ct, step L leg BOn last 2 cts, step B into SET Position

4x f


1:33 Im on the 4x8 COMBINATION4x Single Bicep Curl4x Bottom Half 1x

1:50 Instr (Guitar) 2x8 Shoulder Roll

SET 2 1:59 V2 Damn 4x8 2/2 On 1st ct, step R leg B Fitness Magic Opportunity. On last 2 cts, step back into SET Position

4x


2:33 Im on the 8x8 COMBINATION 2x

RECOVERY 3:06 Quiet Eyes 4x8 Bar down, shake the arms, release the biceps. On last 4 cts, pick up bar and stand in SET Position

SET 3 3:23 V3 _ Every 4x8 2/2 BICEP ROW 2x S

3:40 Instr (Guitar) 4x8 1/1 BICEP ROW 4x f

3:57 QC _ Im on the 2x8 Shoulder Roll

SET 4 4:06 _ I say 2x8 4/4 BICEP CURL 1x M

4:14 C Im on the 12x8 COMBINATION 3x

5:05 Rep Eyes 4x8 1/1 BICEP CURL 8x

5:22 x8 Halfway and Hold

1

2

3

4

Only Girl In The World > 5:34 mins

LEgS/LUngES 7

Recovery: Shake legs, Quadricep Stretches.

traCk IntrODUCtIOn wEIght SELECtIOn: Barbell (Chest or Back weight)Advise the weight options of plates for Lunges and barbell for Squats


0:05 Intro 4x8 kNEELING HIP FLEXOR STRETCH R (L leg F) S

0:18 Instr (Beat) 4x8 kNEELING HIP FLEXOR STRETCH L (R leg F)

SET 1 0:31 V1 You to love 2x8 Transition: BENCH LUNGE L (L leg on bench) OPTION: Plates

0:38 Thinking of 2x8 4/4 1x

0:44 Forget 4x8 3/1 4x f

0:58 C Make me 8x8 1/1 16x

1:24 Make me 1x8 Transition: Hold last one down, plates down and stand on bench

S

1:28 Instr (World) 4x8 4/4 BACkWARD-STEPPING LUNGE L (L leg on bench)

2x

1:41 (Beat) 4x8 1/1 8x f

1:54 C Make me 4x8 1/1 with Knee Lift 8x M

SET 2 2:08 V2 You to take 29x8 REPEAT SET 1 R f

3:44 V3 Take me 4x8 Transition: Barbell on to back and into SQUAT SET Mid Stance

S

SET 3 3:58 Tell you 4x8 3/1 SQUAT 4x

4:11 QC Make me 8x8 4/4 4x f

4:38 C World 8x8 1/1 16x M

5:04 Instr (Beat) 8x8 8x Bottom Half 2x

5:31 x8 Down and hold

DEMOnStratE: The Bench Lunge and talk about stride length (90/90) and the correct ROM

? knOw It? ShOw It! How do you activate the glutes in a Lunge?

BarBELLPLatE


track focus I will coach great Lunge technique and allow space for the music to really drive the workout.

7

IntEnSItY faCtOr >>>>>>>>>>>>>>>>>The intensity in this track comes from the sequencing of weighted Bench Lunges to Backward-Stepping Lunges followed by a set of heavy Squats at the end. The Lunges pre-fatigue the legs and then the Squats inject the final PRESSURE for awesome fitness results.

fItnESS MagIC + COnnECtIOnThis is a huge song and a real peak in the class. Bring the song alive by working the contrast in the music. In the Introduction, hook people into the song when the big beat hits. Then use your CONVERSATIONAL voice during the verses and BUILD into each chorus. Go BIG in the chorus and then save your best INTENSE voice for the last block of Squats (the Bottom Halves). You create music magic when you zip it (be quiet) during the super slow Squats. Let people feel the workout and feel the sting, then, right before the chorus kicks in, grab people and go BIG. Watch Rania do this with her voice during the song. She really got inside the music and brought the song alive.

tEChnIQUE + COaChIng CUES BEnCh LUngEBenefits: Allows us to get more work into the glutes of the front leg as the ROM increases.Setup Front foot on bench top Step back to 90/90 stride length Feet stay hip-width Belly in and braced, chest up Back knee moves towards the floor Back knee stops level with the top of the bench Front knee in line with toes to activate glutes Knee stays over the ankle Follow-up Push through the front heel to activate glutes Can you see your big toe at the bottom range?

BaCkwarD-StEPPIng LUngESetup Long step back Feet stay hip-width Push all the way to the top, lead with the chest Follow-up Use your glutes to push to the top, stand all the way up Drive your heel into the bench to work your glutes Brace the abs for more power

Option: 2 Plates Option: Single Plate

COaChIngThe best way to coach this track is to have a clear objective for each block of work. Getting people to focus on just one thing at a time allows them to feel the exercise and work towards perfect technique.

Bench Lunges Foot position and body alignment:

Feet hip-width, long step back, hips square to the front

Backward-Stepping Lunges ROM and glute activation:

Back knee to bench level, front knee in line with toes, drive through the front heel, squeeze your glutes

Bench Lunges Reinforce the correct knee alignment, glute activation and ROM!

Backward-Stepping Lunges Use more Motivational Cues to get people to work hard in each block

Squats Setup technique: Challenge people to stay low in the Bottom Halves to feel the pressure in the thighs. This is when we change our body shape

SEt 1

SEt 2

SEt 3

traCk IntrODUCtIOn wEIght SELECtIOn: and DEMOnStratE: Reverse FlyAdvise weight selection: Bicep weight and a little bit more.


SET 1 0:05 Intro 24 hours 4x8 4/4 PUSHUP 2x S

0:18 V1 My style 4x8 1/1 8x f

0:31 Everybody 4x8 1/1/2 4x M

SET 2 0:44 Br _ Alright 2x8 Transition: Kneeling L leg F with plates facing inwards

S

0:54 Non ha 8x8 4/4 REVERSE FLY 4x

1:20 C Ti Sento 6x8 1/1 12x f

1:39 O no 3x8 1/3 3x M

1:49 V2 24 hours 4x8 2/2 4x

SET 3 2:03 Br Se non ha 2x8 Transition: Standing SET Stance S

2:08 Anima 2x8 4/4 SIDE RAISE 1x

2:15 C Ti Sento 6x8 1/1 12x f

2:35 Amo o no 3x8 1/3 3x M

2:44 V3 24 hours 4x8 2/2 On 1st ct, step R leg B to Split Stance 4x

SET 4 2:58 Br Se non ha 2x8 Shoulder Roll S

3:04 Anima 2x8 4/4 SIDE RAISE 1x

3:09 C Ti Sento 9x8 2/2 ROTATOR PRESSOn 1st ct, step L leg B to Split Stance

9xf/M

SET 5 3:40 Br 2x8 Transition: Plates down and pick up barbell to O/H Press Start Position, Split Stance, R leg B

S

3:47 V4 24 hours 8x8 4/4 OVERHEAD PRESS 4x f

4:12 C Ti Sento 6x8 1/1 12x M

4:32 Amo o no 3x8 1/3 On last rep, Step into SET Position and hold it up

3x

Ti Sento > 4:44 mins

ShOULDErS8

Recovery: Shake arms, Deltoid Stretches (arm across front of body).

BarBELL 2 PLatES


8track focus I will coach the Reverse Fly and take people to a peak in this track.

COaChIngFirst, demonstrate the Reverse Fly!

Secondly, for each exercise:

1. Use 2 to 3 cues to set people up.

2. Check technique in the room and use Follow-up Cues to help people perfect technique and feel the exercise, especially in the 1/1s and 1/3s.

3. Motivate in the 2/2s as this is when fatigue is high. Use 1 to 2 Follow-up Cues to help people succeed to the end.

IntEnSItY faCtOr >>>>>>>>>>>>>>>>>The intensity in this track comes from the sequencing in each block of work. Slow 4/4s to set you up then Singles followed by 1/3s make you work hard to keep your form. Just when you think its over, there are 2/2s; this is a true test of your muscle endurance. Again the MUSCLE PRESSURE BUILDS in this track for awesome results.

COnnECtIOn + fItnESS MagICThis is a huge anthem. Your job in this song is to use the music to take people to a peak in the class. You can do this three ways:

Voice. As the song progresses build with your voice. Go BIG in every set of Singles and then in the 1/3s stay energized and use your INTENSE voice in the 2/2s as this is when the pressure is most intense and people hit big fatigue. Use the transitions to back right out with your voice.

Words. There are some subtle but awesome lyrics you can connect to. At the start of the song say BODYPUMP its all about the sound and the workout Some awesome lyrics: Alright, Yeah, Give it up now, 24 hours a day, 12 months a year!. Hook into these to stay connected to the song.

Body. Go slowly in the transitions to match the soft sound. Dont race it and be strong and grounded. In the last repetition of Overhead Presses, step in to SET Stance for a dramatic finale.

tEChnIQUE + COaChIng CUES rEvErSE fLY

Benefits: The Reverse Fly increases the demand on the shoulder girdle stabilizers as they work without any assistance from the elbow flexors. The wider action increases the stress on the working muscles.Setup (Kneeling one leg in front) Tip forward so body at 45-degree angle Chin over knee Plates face inwards Shoulders away from the ears Drop the shoulder blades down Slight bend at the elbow Lift arms to the side, stopping just under shoulder height Plates should face the floor at top of the move Follow-up Keep shoulders away from ears Keep a slight bend at the elbows throughout Chin tucks in, eyes 3 feet (1 meter) in front

1

2

3

ShOULDErS > continued8tEChnIQUE + COaChIng CUES SIDE raISE (StanDIng)Setup Split Stance Elbows at 90 degrees Lead the movement with the elbows Follow-up Bend the knees Abs in and braced Elbows stay lower than shoulders Option: To increase intensity widen the angle at the elbow

rOtatOr PrESSBenefits: It works the key stabilizing muscles of the shoulder girdle including the muscles of the rotator cuff and scapula retractors. This will improve functional strength and control for activities such as lifting overhead.Setup Elbows lead to the side, stopping just under shoulder height Rotate shoulders to open the arms Rotate to SET the same way Follow-up Squeeze between the shoulder blades as you pull back Complete all 8 phases of work Belly in and braced

OvErhEaD PrESS (StanDIng)Setup Split Stance weight even in front and back foot, front knee soft, abs in and braced Bar moves from chin and presses over head Keep the elbows soft at the top and the bar in front of the body Follow-up Belly in tight and the abs are braced Keep the head and eyes forward Shoulders away from ears as you Press Try to keep your body upright and dont lean back keep the work in the shoulders


8

? knOw It? ShOw It! What three ways can we bring this song alive to create magic?

We No Speak Americano > 4:18 mins

aBDOMInaLS/COrE 9

traCk IntrODUCtIOn Advise that people will be working with a large plate for the Plate Crunches.


0:05 Intro 4x8 SET UP PLATE CRUNCH S

SET 1 0:20 Comme 4x8 4/4 PLATE CRUNCH 2x

0:35 V1 Comme 4x8 2/2 4x f

SET 2 0:51 Br x8 Transition: Side Oblique Crunch S

0:53 Lamericano 4x8 1/3 SIDE OBLIQUE CRUNCH L 4x

1:08 Lamericano 4x8 1/1 8x f

1:23 Lamericano 4x8 PULSE OBLIQUE CRUNCH hold the last one up

16x

M

SET 3 1:39 Instr (Piano) 2x8 Transition to other side S

1:47 Lamericano 4x8 1/3 SIDE OBLIQUE CRUNCH R 4x f

2:02 Lamericano 4x8 1/1 8x M

2:17 4x8 PULSE OBLIQUE CRUNCH hold the last one up

16x

SET 4 2:32 Quiet 4x8 Transition: Hover OPTION: On knees S

2:44 Br 1x8 HOVER

2:54 Lamericano 4x8 HOVER with ALT TOE TAP 4x f

3:09 Lamericano 4x8 HOVER with ALT HAND TAP 4x

3:24 Whiskey 2x8 HOVER M

3:32 Instr 8x8 AROUND THE WORLD2x ALT TOE TAP, 2x ALT HAND TAP (16 cts) 4x

f

4:03 Outro 4x8 HOVER M

DEMOnStratE: The Side Oblique CrunchLargE PLatE


track focus I will coach the new Side Oblique Crunch.

9

IntEnSItY faCtOr >>>>>>>>>>>>>The intensity in this track comes from the new Side Oblique Crunch and the Hovers with Toe and Hand Taps at the end.

COaChIngDo three things:

Demonstrate the Side Oblique Crunch and tell the class we are working our obliques, known fondly as our love handles.

Set up the Plate Crunch and have people lift their heels to work the abs more. It reduces the base of support so people have to use their core more to stabilize.

Coach the Hover with Toe Tap and Hand Tap, placing focus on keeping the butt down and avoiding twisting through the body.

fItnESS MagIC + COnnECtIOnThis song has a light and happy feel so even though you are doing lots of coaching, have some fun and match the happy feel of the song. Nathan suggests its like tap dancing.

1

2

3

tEChnIQUE + COaChIng CUES SIDE OBLIQUE CrUnCh

Setup Lying with knees to side Hips and knees at right angles Arm to side, palm facing upwards Fingertips to temple Shoulder blades down on the floor Lift the shoulder towards the hips

Follow-up Use the lower arm to help lift in to the Crunch In the 1/3s and Singles the shoulder blade touches the floor in between each repetition In the Pulses, shoulder blades stay off the floor Dont use the neck or pull on the head Head and neck in one line Squeeze the obliques

? knOw It? ShOw It! How do we set up the Side Oblique Crunch?

traCk IntrODUCtIOn Encourage your class to stay for the stretches and explain how this is a vital part of the workout and how a good stretch is beneficial for recovery, reduces risk of injury and helps prepare them for the next workout. Coach each stretch and help them feel release in each muscle group.

MUSIC ExErCISE

0:05 V1 Tell me 2x8 Lower Back/Gluteal Stretch L (knees to one side)

0:17 Tell me 2x8 Lower Back/Gluteal Stretch (deeper) L (top knee slides off closer to body)

0:32 C _ I dont 2x8 Lying Gluteal Stretch L

0:43 _ No more 2x8 Lying Hamstring Stretch L

0:58 Instr (Guitar) 1x8 Knees in to chest

1:04 V2 You say 2x8 Lower Back/Gluteal Stretch R (knees to one side)

1:15 Does your 3x8 Lower Back/Gluteal Stretch (deeper) R (top knee slides off closer to body)

1:33 C _ I dont 2x8 Lower Back/Gluteal Stretch R

1:45 _ No more 3x8 Lying Hamstring Stretch R

2:02 Ref Gimme 1x8 Transition

2:08 Right 2x8 kneeling Back Stretch Arms to the floor

2:23 Quiet _ I dont 4x8 kneeling Hip Flexor & Tricep Stretch R&L

2:49 Ref Gimme 4x8 Standing Quadricep Stretch - L&R

3:12 Gimme 2x8 Standing Shoulder Stretch L&R

3:25 Outro 2x8 Chest Stretch Arms open wide

One Last Chance > 3:29 mins

COOLDOwn/StrEtCh 10


10track focus I will congratulate my class on a great workout.

LESMILLS.COM

Fighting Globesity Our choreography notes are printed with vegetable-based inks on chlorine-free bleached paper containing 55% recycled fiber

LES MILLS PUMP WEIGHT TRACKING GUIDE

Workout 1 LBS. LBS. LBS. LBS. LBS. LBS. LBS. LBS. LBS.







































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PUMPworkouts

Warm-Up Squats Chest Legs and Back Triceps Biceps Lunges Shoulders Abs

Its important for you to monitor the amount of weight you use workout by workout. You will be doing a maximum of 3 LES MILLS PUMP workouts per week, so make sure you track your weights for each body part or move per workout. Generally speaking, you will start to increase your weights as you grow fitter and stronger. This weight tracking guide will help to tell you when to pump it up for even more body transformation results.

Weeks DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

90-DAY WORKOUT CALENDAR

7

8

9

10

11

1

2

3

4

RESTHARDCORE ABS

(20 minutes) WALK

(45 minutes)

PUMP & BURN (30 minutes)

13

PH

ASE

1PH

ASE

2PH

ASE

3

12

5

REST


WALK (30 minutes)

PUMP CHALLENGE (20 minutes)

HARDCORE ABS (20 minutes)

FLOW (20 minutes)


FLOW (20 minutes)


REST PUMP & BURN (30 minutes)

6

PUMP CHALLENGE (20 minutes) REST


WALK (45 minutes)


FLOW (20 minutes)

WALK (45 minutes)



WALK (45 minutes)

PUMP & BURN (30 minutes) REST PUMP & BURN (30 minutes)


WALK (45 minutes)



FLOW (20 minutes)


WALK (45 minutes)



WALK (45 minutes)

PUMP & SHRED (45 minutes)


WALK (45 minutes)


WALK (45 minutes)

PUMP & SHRED (45 minutes) REST



WALK (45 minutes)




REST PUMP REVOLUTION (55 minutes)HARDCORE ABS

(20 minutes) WALK

(60 minutes)



FLOW (20 minutes)


REST

PUMP EXTREME (55 minutes)


WALK (45 minutes)

PUMP & SHRED (45 minutes) REST

FLOW (20 minutes)



REST PUMP EXTREME (55 minutes)FLOW

(20 minutes) HARDCORE ABS

(20 minutes)

REST

FLOW (20 minutes)


WALK (60 minutes)

WALK (60 minutes)

PUMP REVOLUTION (55 minutes)

WALK (60 minutes)


FLOW (20 minutes) REST PUMP REVOLUTION (55 minutes)

FLOW (20 minutes)



WALK (60 minutes)




WALK (60 minutes) REST PUMP EXTREME (55 minutes) FLOW (20 minutes)

WALK (60 minutes)


FLOW (20 minutes) REST PUMP REVOLUTION (55 minutes) WALK (60 minutes)


FLOW (20 minutes)


FLOW (20 minutes)


PUMP REVOLUTION (55 minutes) REST WALK (60 minutes) REST

WALK (60 minutes)


Are you the type of person who likes a set plan to follow without having to make too many decisions along the way? Then the BodyTrainer Revolution Set Meal Plans are for you. We have put together 12 weeks of menus to take the guesswork out of achieving good health and fat loss through a varied and nutritionally sound eating plan.

The menus use the BodyTrainer Revolution recipes along with simple meal ideas and some takeaway/pre-prepared food to make life easy. All you need to do is apply your block allocations to the meals to select your appropriate portion size.

Fish is included two to three times a week to boost omega-3 fats, keep saturated fats down and provide protein, zinc and other micronutrients. Lean red meat is included two to three times a week to boost iron intake and provide protein, zinc and other micronutrients. Most meals include both low-GI carbohydrates and a protein-rich food to improve satiety and provide balanced energy and nutrients. Fruit is provided daily as snacks and as part of breakfast meals you can add additional fruit as per your block allowance. Those on higher energy levels can add in more substantial snacks using your blocks or add foods to a meal, eg a bread roll. You can mix and match meals and days if you wish, but the variety of foods and meals is important, so try to include as many of the different meals as you can. Where you are not prepared with the appropriate foods, or you are eating out, simply choose an appropriate meal from the meal ideas section to substitute. Foods from Group 5: Occasional foods can also be substituted using your carbohydrate and fat blocks as instructed. Consume more than 1 litre of water every day and more during exercise sessions. Herbal teas can be consumed freely and count towards your water intake. Tea and coffee can be consumed freely using low-fat milk from protein blocks try to avoid using sugar.

Les Mills International Ltd, 2003.

Set Meal Plans

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Les Mills International Ltd, 2003.

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bana

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less mills pump book.pdf

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