FEATURES

erforming
Choking: Pssure
Under Pr e
ou TEACH
HOW can y ™ 80
BODYPUM P
better?
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Of Intent
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millions of participants from 80 countries
As a company that leads group fitness
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Separated by geography, religion, ensuring that accepted norms are upheld
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At Les Mills we believe in the dignity try to avoid language and references that
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rights and freedoms of all. bottom of the track list) for you to use
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THE
ESSENCE

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© Les Mills International Ltd 2011
 CONTENTS

CHOKING: PERforming under pressure

HOW can you TEACH BODYPUMP™ 80 better?
TRACK TYPE SONG TITLE ARTIST DURATION
Resuscitate Me
1 WARMUP p 2010 Catchy Tunes/Family Tree Music AB. All Rights Reserved.
Written by: Hector, Secon, Jeberg, Cutfather
September 5:31

The Edge Of Glory (Glory Mix)

2 SQUATS p 2010 El Balcazar.
Written by: Blair, Germanotta
Red Beans
& Rice
5:56

Smells Like Teen Spirit

3 CHEST p 2011 Les Mills Music Licensing Ltd.
Written by: Cobain, Novoselic, Grohl
Ninth Immortal 5:25

The Tide
4 BACK p 2011 Les Mills Music Licensing Ltd.
Written by: Erikson, Kotecha
Twilight 5:25

Till The World Ends

p 2011 JIVE Records, a unit of Sony Music Entertainment. Under license from
Sony Music Commercial Music Group, a division of Sony Music Entertainment.
Britney Spears 3:51

5 TRICEPS
Written by: Martin, Gottwald, Sebert, Kronlund

Till The World Ends

p 2011 JIVE Records, a unit of Sony Music Entertainment. Under license from
Sony Music Commercial Music Group, a division of Sony Music Entertainment.
Britney Spears 0:48
Written by: Martin, Gottwald, Sebert, Kronlund

Eye Of The Tiger

p 2010 Sony Music Entertainment Australia Pty Ltd. Under license from
Sony Music Commercial Music Group, a division of Sony Music Entertainment.
Altiyan Childs 3:02

6 BICEPS
Written by: Peterik, Sullivan

Eye Of The Tiger

p 2010 Sony Music Entertainment Australia Pty Ltd. Under license from
Sony Music Commercial Music Group, a division of Sony Music Entertainment.
Altiyan Childs 1:24
Written by: Peterik, Sullivan

Fading Like A Flower (Club Radio Mix)

7 LUNGES p 2008 Zooland Records.
Written by: Gessle
Dan Winter 5:20

Hands Up! (Sample Ripperz Remix)

8 SHOULDERS p 2010 Central Station Records.
Written by: Ophälders, Hutsch
Jens O. 5:34

Rolling In The Deep

9 ABDOMINALS p 2011 Les Mills Music Licensing Ltd.
Written by: Atkins, Epworth
Colourbox 4:52

Fade Into Me
10 COOLDOWN
p 2011 19 Recordings Ltd. Under exclusive license to RCA Records, a unit of
Sony Music Entertainment. Under license from Sony Music Commercial Music Group, David Cook 4:12
a division of Sony Music Entertainment.
Written by: Cook, Griffin, Houston

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'
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serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

© Les Mills International Ltd 2011

KEY
Alt alternate 1/1 2 counts down,
BODYPUMP™ 80
B up build up 2 counts up
Br bridge (non-chorus) 1/1/1/1 2 counts F or B,
C chorus 2 counts down,
cts musical counts 2 counts up,
F or B forward or back 2 counts F or B
Instr instrumental 1/1/2 2 counts down,
2 counts hold,
Intro introduction
4 counts up
L left
1/3 2 counts down,
LHS left-hand side
6 counts up
O/H over head
2/2 4 counts down,
Outro last few bars of music
4 counts up
PC pre-chorus
2/2/2/2 4 counts F or B,
QC quiet chorus
4 counts down,
R right 4 counts up, From L-R: Will Pritchard, Glen Ostergaard, Mid Thomas, Les Mills Jr and Matt Thraxton.
RHS right-hand side 4 counts F or B
Ref refrain (recurring phrase or 3/1 6 counts down, BODYPUMP™ 80 is an INTENSE workout that has some Finally there is pure strength training in the Chest, Bicep
number of song lines) cool innovations which will challenge both you and your and Core tracks using the build-up of muscle pressure to
2 counts up
Rep reprise (part of the chorus class. complement the high intensity training in the other tracks.
repeated) 4/4 8 counts down,
This cutting-edge training approach brings a mix of high- Check out the “How can you teach BODYPUMP™ 80
Rep Xx perform the sequence or 8 counts up
exercise x times intensity aerobic conditioning and isolated strength work. better?” to learn how to use the new note format to your
There are short bursts of high intensity in the Squat, Back advantage.
ROM range of motion
and Lunge tracks, which lift the Heart Rate and challenge I really enjoyed putting this release together for you guys,
V verse
the aerobic system – meaning you and your members will I hope you enjoy teaching it. It’s gonna push you HARD so
Increase weight selection get fitter and burn more calories! be warned. ENJOY!
There is circuit-style training in the Tricep and Shoulder Glen
Normal weight selection
tracks. We use short blocks of work to hit the muscles hard
Decrease weight selection with quick bursts of intensity and short recoveries. Keep
the transitions quick as this keeps the heart rate and muscle
intensity high. OUCH!

BODYPUMP™ Presenters
Glen Ostergaard (New Zealand) is Program Director for Mid Thomas (New Zealand) is the Les Mills New Zealand
both BODYPUMP™ and RPM™, based in Auckland, and National Training Manager, and is a Trainer/Presenter in
CREDITS SPECIAL THANKS began his group fitness career with BODYATTACK™. BODYPUMP™, BODYATTACK™, BODYVIVE™ and RPM™,
Choreography – Glen Ostergaard Toby Donnelly for training inspiration in this release based in Auckland. She last presented on BODYVIVE™ 20.
Les Mills Jr (New Zealand) is the son of Phillip and Jackie
Choreography Notes – Sarah Ostergaard
Mills and grandson of THE Les Mills, currently based in Los Will Pritchard (New Zealand) is a BODYPUMP™ and
BODYPUMP™ Head Trainer – Susan Renata BODYCOMBAT™ Instructor from Auckland, and previously
Angeles, California. His first appearance as a Masterclass
Creative Consultant – Phillip Mills presenter was on BODYPUMP™ 78. shadowed on BODYPUMP™ 78.
Group Fitness Director – Jackie Mills
Creative Director – Diana Mills Matt Thraxton (New Zealand) is a BODYPUMP™,
BODYCOMBAT™, RPM™ and CXWORX™ Trainer.
Program Planner – Taimane Elise
Originally from England, he is now the Group Fitness
Program Coach – Ruthie ‘T’ Teina-Duncan
Manager for Les Mills New Lynn, Auckland, and last
Technical Consultant – Bryce Hastings
appeared on BODYPUMP™ 72.
Technical Advisors – Corey Baird & Toby Donnelly

© 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.
CHOKING: PERFORMING
UNDER PRESSURE
Choking – An unexplained sudden A study in 2007 highlighted this quite well. Experienced
baseball players were asked to determine whether a
drop in performance for no physical tone that sounded as they attempted to hit a ball was
reason, a professional athlete’s worst high or low. This seemingly significant interference had
NO detrimental effect on the success rate. Listening for
nightmare. How does this happen? a sound when you’re an experienced batter keeps your
attention off your batting technique which means you
First we need to look at can continue in autopilot mode.

how we learn. But in the second part of the experiment they were
asked to observe whether their bat was moving up or
Learning goes through two stages – we down at the time of the tone. They had to think about
call them explicit and implicit. their batting action and all of a sudden their

Explicit learning is how your mind processes performance plummeted.

new information when learning a task. This is a very Heightened awareness of a skill or task that is usually
conscious process. done subconsciously will often bring your technique
crashing down to beginner level.
Then as we develop the skill through repetition, it
becomes automatic – we no longer have to process That’s why it is so much easier to choke when you are
it consciously; it becomes like blinking or chewing. teaching at a Quarterly Workshop compared to when
When we start to function at this level we call this you are teaching at home.
implicit behavior or unconscious competence. It’s
like being on autopilot.

When you choke, you go How do you avoid it?

from implicit back to Preparation – you have to know your class so
well that you’re not even aware you know it. In your
explicit – this usually occurs as a result of preparation imagine the exact situation you’ll be in.
heightened awareness during a stressful situation. For example, if you do most of your preparation in your
Once the brain starts to rethink your strategy, you lose lounge, when you hit the bright lights of the stage,
all of that unconscious ability and you go back to being your brain will see the situation as something you
a beginner. You have to think about each and every hadn’t prepared for. That’s why actors have dress
move you make. rehearsals. Imagine all the things that can go wrong
– mic failure, someone in your team forgetting their
choreography, your group fitness idol sitting in the front
row. If you prepare for the things that can take you out
of autopilot, you will have less chance of it happening.

And finally - nothing

beats repetition. Practise,
practise, practisE.
© Les Mills International Ltd 2011
HOW CAN YOU TEACH So, to help you learn this choreography and to
teach this release better, know...

BODYPUMP™ 80 TRACK FOCUS

– what you want your members
to achieve.
TRACK INTRODUCTION
– what you need to say before
you push play: weight selection,

BETTER?
innovations, technique tips.
By using these
new choreography I NT E N S I T Y FA C T O R SET OBJECTIVES

T 1
SE
– what makes the track tough! – each set’s focus.
notes of, course!
Introducing... As in previous releases, we still have the overall
focus for the track – what you want your

SET OBJECTIVES! members to achieve. Now we take that a step

4 BACK The Tide > 5:25 mins 4
TRACK INTRODUCTIONN BARBELL TRACK FOCUS
T
C
Coach your class to perform perfect technique in the Power Press and create isolated tension
further, to provide a focus for each set of work. Slightly less than your normal Back weight for the Power Press. We have a lot of Power Presses,
making it a challenging track!
in the Rows.
INTENSIT Y FACTOR
DEMONSTRATE: Power Press and the option of 1x Clean & Press – Hold – 1x Triple Row.
The focus of each set will be explained in detail, Short blocks of explosive
plosi power in the Power Press combos ffollowed
ll by long blocks

This new format of the notes will help

MUSIC EXERCISE REPS of isolation in the Rows.
0:05 Intro 2x8 SET Position – Overhand Grip
telling you HOW to achieve that focus. INTRO 0:15 Instr (B up) 2x8 Shoulder Roll 1x
SET OBJECTIVES
you understand how to break down each This will help you be clearer and deliver only
0:22 (Upbeat) 4x8 1/1 DEADROW 4x SET
1
Coach your class how to move
Teach your members how to execute the movements using Setup Cues. Focus on tempos,
ttarget zones, ROM and what’s happening with the body. The first time with the Power Press
0:36 V1 Both 4x8 2/2 DEADLIFT 4x Combination, use all the important cues to get them moving safely. Emphasize the bend and

block of work, giving you a clear focus what you need to say – not filling your coaching SET
1
0:50 Two-faced 4x8 3/1 4x
squat to help them explode and get the bar over the head. Remember to coach the option of
the 1x Clean & Press – Hold – 1x Triple Row.
1:03 C The ride 8x8 POWER PRESS COMBO 2x SET Coach your class to move better

for each set. You will know exactly what with excess words. It’ll also help you create the 1x Power Press (16 cts)
1x Triple Row (16 cts)
(See Low-Intensity Option)
2
N
Second time through, recheck that they are still moving correctly by using your Setup Cues.
Now that they have done one set and know what to expect, allow them to get more out of the
moves by asking them to bend their legs more in the Power Press to sit deeper into the Triple

magic moments in the track, knowing when to

Deadrows. Use cues like: the more you use the legs, the easier it is or lock the body down –

to say and when by giving you all the SET

1:31 Instr (Synth)
1:45 V2 I’ve got
4x8 TRIPLE DEADROW
20x8 REPEAT SET 1
2x
SET
brace the mid-section.
Coach your class to find intensity

pull back and when to really smack it!

2 This is where your members will start to feel the work, especially in the 7x Widerows! Use your
3

information you need without having to Two-faced vvoice to create energy and excitement in the room. As your class starts to fatigue, reinforce
RECOVERY 2:54 Ref 4x8 Bar down. Torso Twists
those Setup Cues to help them maintain perfect technique.
3:08 Br ½x8 HOLD SET Position
This new layout in the notes will be explained SET
Motivate your class through the fatigue to finish
The last set, you can guarantee that you and your members will be struggling here. Your job is
find the answers for yourself!
3:09 C The ride 8x8 POWER PRESS COMBO 2x 4
tto make sure they finish! Give lots of encouragement and full-blown motivation to succeed. Use
SET Transition: Wide Grip on last 2 cts
in more detail in next round’s Education 3
3:37 Instr (Synth) 4x8 TRIPLE WIDEROW – Wide Grip 2x
Motivational Cues like: finish strong together; this is your last set – give me everything you’ve
got! Stay with me to the finish!

We want YOU to teach the best YOU can,

4x8 7x WIDEROW
session where we will show you the brand-new
3:51 1x
RECOVERY 4:05 Ref Two-faced 4x8 Bar down. Torso Twists
POWER PRESS
Setup

and with this new format you will have a coaching model that will soon be introduced into 4:18 Br
4:20 C The ride
½x8 HOLD SET Position
16x8 REPEAT SET 3
• SET Position
• Use legs to drive bar up in an Upright Row
SET • Elbows lead the movement

BODYPUMP™ initial training. 4

5:15 Outro 2x8 4/4 DEADLIFT 1x
• Drop under the bar, bending the knees
Clean & Catch Power Press Return to

deeper understanding of how to get the

• Catch the bar high on the body (2 cts) up & down 3x SET Position
Recovery: Torso Twist, Mid-upper Back Stretch (clasp hands in front, chin tucked • Belly in and braced all the way (12 cts) (2 cts)

in, spread shoulder blades apart). Lower Back Stretch (elbows to thighs, chin in, • Drive bar up in Overhead Press
lift spine up). • Return to the catch phase, bending knees

most out of this release, making YOU a

EXCITING STUFF, HUH?
• Power the bar up two more times LOW-INTENSITY
• Return to SET Position OPTION
1x Clean & Press (8 cts)
Follow-up Hold SET Position (8 cts)

? KNOW IT? SHOW IT!

• Bend the legs to catch the bar and then to drive over head

world-class instructor!
1x Triple Row (16 cts)
What are 2 key cues you can coach in the 2nd set to help your • Keep the heels down during the Power Presses
participants move better?
© Les Mills International Ltd 2011

Know these four main ideas and you will nail THE teaching
each track! Enjoy learning this release!

© Les Mills International Ltd 2011

 1 WARMUP Resuscitate Me > 5:31 mins 1
TRACK INTRODUCTION BARBELL Track Focus
Lightest weight of the class. It is important to set up correctly to align ourselves for muscle recruitment,
Connect people to the workout using the names of moves, tempos and target zones.
safety and results.
DEMONSTRATE: SET Position SET OBJECTIVES
MUSIC EXERCISE REPS 1 Coach your participants to find SET Position before you push play, then reinforce it
0:05 Intro Resuscitate me 2x8 SET Position again as the track starts. Cue: heels under hips, turn out the toes, hands thumb-
0:13 Resuscitate me 2x8 Shoulder Roll 1x distance from thighs, gently draw in the belly and brace the abs, lift the shoulders up
BACK 0:19 V1 Phone and 4x8 2/2 DEADLIFT 4x
back and down towards the spine.
F or each exercise, coach NAME OF MOVEMENT, TEMPO and TARGET ZONES. This
0:34 Breath until 4x8 3/1 4x 2
makes your coaching clear and easy to follow but it also clears space in your coaching
0:48 C Heart die 4x8 1/1 DEADROW 4x
language to allow the music to shine, eg:
1:03 Resuscitate me 4x8 TRIPLE DEADROW 2x • Deadlift 2/2– tip from the hips, bar to kneecaps
On the last 2 cts, Split Stance
• Single Deadrow – bar to belly button, elbows in
SHOULDERS 1:17 V2 Time and 4x8 2/2 UPRIGHT ROW 4x • Upright Row 2/2 – elbows lead the way, bar stops just below the chest
1:32 Place that 4x8 3/1 Transition: O/H Press on last 4 cts 4x • Bicep Curl 1/3 – bar to front of shoulders, down to thigh
1:46 C Heart die 4x8 1/1 OVERHEAD PRESS 8x
2:01 Resuscitate me 4x8 1/3 Transition to Squat on last 2 cts 4x
CONNECTION FITNESS MAGIC
LEGS 2:15 V3 Time and 4x8 2/2 SQUAT – Mid Stance 4x
Now’s your chance to look around the This track builds into each high-
2:30 Place that 4x8 3/1 4x
room and check who’s new to the class. energy chorus. Here, you need to lift
2:45 QC Heart die 4x8 1/1/2 Step R leg B on last 4 cts 4x Remember to CRC (Connect-Recommend- your energy and voice to match the
2:59 C Resuscitate me 4x8 1/1 LUNGE L – Switch legs on last 2 cts 8x Commend) to help get them moving safely. music. Use a conversational
3:14 Rep Resuscitate me 4x8 1/1 LUNGE R – Step back foot into Split 8x Acknowledge your regulars and set them voice everywhere else to coach the
Stance on last 2 cts up for the workout ahead! moves. There’s heaps of great lyrics
3:28 V4 _ Put your 2x8 Transition: Deadlift 2 cts O/H Press up, 2 cts O/H Because you are using a light weight and that you can hook into, too – see
Press down, 4 cts down to SET Position, there’s no real physical pressure, it’s a how Mid does this on the DVD!
4 cts change to Underhand Grip, 4 cts SET Position great opportunity to connect to your class
BACK 3:35 Boy when 6x8 2/2 DEADROW 3x and check your participants’ technique.
3:57 C Heart die 4x8 1/1 4x
4:12 Resuscitate me 4x8 1/1 TRIPLE DEADROW 2x
4:26 V4 _ Put your 2x8 Shoulder Roll 1x
BICEPS 4:33 Boy when 6x8 4/4 BICEP CURL 3x
4:55 C Heart die 4x8 8x Bottom Half 1x
5:10 Resuscitate me 4x8 1/3 4x
5:25 Resuscitate me SET Position. Shoulder Roll to SET
Recovery: Shake the arms and legs; light Torso Twists.
? KNOW IT? SHOW IT! What are the 3 key things you must coach at every choreography change?
© Les Mills International Ltd 2011
 2 SQUATS The Edge Of Glory > 5:56 mins 2
TRACK INTRODUCTION BARBELL Track Focus
Challenge your participants to feel the cardiovascular kick in this track by using lots of
Normal Squat weight, 2 to 3 times your Warmup weight. New people, keep it light with Warmup
weight. Three blocks of high-intensity cardio training. Set up a good base, a solid foundation.
Motivational Cues to help them get through.
DEMONSTRATE: The Squat SET Stance
MUSIC EXERCISE REPS I n t e n si t y F a c t o r
The real challenge in this track comes from all the Single and Bottom Half Squats!
0:05 Intro 4x8 SET Position – Mid Stance
Three 2-minute blocks; just when you think you’re done, there’s another set of Singles!
0:18 Instr (Beat) 4x8 4/4 SQUAT 2x This track is gonna take your heart rate to The Edge!
0:32 V1 _ There ain’t 4x8 2/2 4x
0:45 _ I need a 4x8 3/1 4x SET OBJECTIVES
SET Feel the rush Coach your participants how to move
1 0:58 Br 4x8 4/4 2x SET
1 Set them up for success right at the start of the track by telling them how to perform
1:11 QC Edge of glory 4x8 2/2 4x the Squat safely and effectively. NAIL THE BASICS using all the Compulsory Cues.
1:24 Rep Edge 4x8 3/1 4x Use cues like: sit the butt back and down, butt just above knee-line, knees in line with
1:38 Br I’m on the 1x8 Hold
toes and belly in and abs braced. Use lots of connection here to correct technique –
remember, CRC!
1:41 Instr (Synth) 4x8 1/1 8x
Coach your class to feel the movement
1:54 (Rhythm synth) 4x8 4x Bottom Half 2x SET
2 Now we coach our participants how to Squat better and help them understand where
2:08 C Edge of glory 4x8 1/1 8x they should be feeling it. So use cues like: drive through the heels, and squeeze
RECOVERY 2:21 Ref _ Another shot 4x8 Hold 8 cts through the glutes. Can you feel your butt here? Can you feel your quads working? Lift
Transition: Wide Stance 16 cts, reset posture the motivation on the last set of Singles as they will be starting to fatigue here.
8 cts Motivate and drive your members through the fatigue
SET Last set, your members will be starting to get tired. So remind them of those key
2:34 V2 _ Put on your 4x8 2/2 4x 3
Compulsory Cues to make sure their technique and range is safe and effective.
2:47 C Edge of glory 4x8 1/1 8x
Then you need to increase the Motivational Cues to help your members reach their
SET 3:00 Rep Edge 4x8 4x Bottom Half 2x full potential. Say things like: change the shape of your legs here; this is the big
2 calorie burner, now you get the results you came for! You can do this! Even give time
3:14 Ref With you 4x8 4/4 2x
references to help them get through; after the 2x 4/4s there are 45 seconds to the end.
3:27 Instr (Synth) 4x8 1/1 8x
3:40 (Rhythm synth) 4x8 4x Bottom Half 2x
3:54 C Edge of glory 4x8 1/1 8x
RECOVERY 4:07 Ref _ Another shot 4x8 Shake legs, Wide Stance. Reset posture FITNESS MAGIC
SET There are lots of really good lyrics that you can use in this track. See on the DVD
4:20 V3 _ Put on your 28x8 REPEAT SET 2. Hold last Single down
3 how Matt brought the song alive using the lyrics. Use your voice to build excitement,
Recovery: Torso Twists, shake the legs, Quadricep Stretches.
conversational in the 2/2s and 3/1s, BIG with high energy in the 1/1s,
intense in the Bottom Halves, and then build again in the 4/4s as you go back to
the 1/1s. This will create a journey within the track and make the class ‘go off’!

? KNOW IT? SHOW IT! What is the training effect in this track? © Les Mills International Ltd 2011
 3 CHEST Smells Like Teen Spirit > 5:25 mins 3
TRACK INTRODUCTION BARBELL Track Focus
Normal Chest weight – about half to one-third of your Squat weight. We isolate the chest by building Build strength through sustaining ‘pressure’ in the chest muscles.
pressure in the muscles; we will feel that deep in the Bottom Half movements.
MUSIC EXERCISE REPS I n t e n si t y F a c t o r
0:05 Intro (Guitar) 2x8 Bench SET Position You’ll feel the punch in this track in the Bottom Half movements, where we build
INTRO pressure deep into the chest. Watch out for the 20 Singles at the end!
0:13 Instr (Guitar & drums) 4x8 4/4 CHEST PRESS 2x
0:29 (Low) 2x8 4/4 1x
SET OBJECTIVES
0:37 V1 _ Load up on 4x8 3/1 4x
Coach your participants how to move the bar
0:53 PC _ Hello hello 4x8 2/2 4x
SET
SET 1 Just before the music starts coach the SET Position on the bench. Use these cues:
1 1:08 C The lights 4x8 1/1 8x feet on the floor, draw the belly in and brace the core, hands wide on the bar,
shoulders away from the ears. This gives them a strong platform to press from and
1:24 A mulatto 4x8 2x Bottom Half 4x sets them up for success.
1:40 Instr (Guitar) 4x8 4x Bottom Half 2x Then talk to target zone and ROM. Cue: bend through the elbows and bring bar to
mid chest, elbows no lower than bench height. Glen also coached timing to help
1:55 (Rhythm) 4x8 1/1/2 4x people stay in time and get more out of the movement. For example, during the
SET 2:11 Instr (Low) 26x8 REPEAT SET 1 3/1s he either counted by saying 3, 2, 1, up or said down, down, down, up. Finally,
2 introduce the feeling of building pressure in the Bottom Halves.
3:53 (Low) 2x8 4/4 1x
Coach muscle feeling in the chest
RECOVERY 4:00 V3 _ And I forget 4x8 Sit up, Shake Arms and Shoulder Roll SET
2 First reinforce bench position, to reset the base of support. Set up the target zones,
4:16 PC _ Hello hello 4x8 2/2 4x ROMs and tempos again then bring in some feeling cues – especially in the Bottom
SET 4:32 C The lights 6x8 1/1 12x Half 2x then the 4x! The Bottom Halves build pressure in the chest – which will
3 create change within the muscle – creating tone and strength. Sell the benefits
4:48 Rep A mulatto 4x8 1/1 8x here; giving your class a better understanding of the moves will make them want to
5:11 Outro 2x8 4/4 1x do them better!
Recovery: Shake the arms, roll the shoulders and Chest Stretch. SET Motivate and inspire your class to finish the track
3 The last set is tough; it’s only 40 seconds but the 20 Singles at the end will
challenge you and your class! Encourage and inspire your members to help them
get to the end by using intensity and urgency in your voice.

FITNESS MAGIC
This track is busy so, make sure you’re not fighting the music by cueing around the
vocals. Keep cues to a minimum by giving your class the “basic cues” so the music
can then come out more.

? KNOW IT? SHOW IT! What will movements in the Bottom Half Range do?
© Les Mills International Ltd 2011
 4 BACK The Tide > 5:25 mins 4
TRACK INTRODUCTION BARBELL Track Focus
Coach your class to perform perfect technique in the Power Press and create isolated tension
Slightly less than your normal Back weight for the Power Press. We have a lot of Power Presses, in the Rows.
making it a challenging track!
DEMONSTRATE: Power Press and the option of 1x Clean & Press – Hold – 1x Triple Row.
I n t e n si t y F a c t o r
Short blocks of explosive power in the Power Press combos followed by long blocks
MUSIC EXERCISE REPS of isolation in the Rows.
0:05 Intro 2x8 SET Position – Overhand Grip
INTRO 0:15 Instr (B up) 2x8 Shoulder Roll 1x
SET OBJECTIVES
Coach your class how to move
0:22 (Upbeat) 4x8 1/1 DEADROW 4x SET Teach your members how to execute the movements using Setup Cues. Focus on tempos,
1
target zones, ROM and what’s happening with the body. The first time with the Power Press
0:36 V1 Both 4x8 2/2 DEADLIFT 4x Combination, use all the important cues to get them moving safely. Emphasize the bend and
squat to help them explode and get the bar over the head. Remember to coach the option of
SET 0:50 Two-faced 4x8 3/1 4x the 1x Clean & Press – Hold – 1x Triple Row.
1
1:03 C The ride 8x8 POWER PRESS COMBO 2x SET Coach your class to move better
1x Power Press (16 cts) 2 Second time through, recheck that they are still moving correctly by using your Setup Cues.
1x Triple Row (16 cts) Now that they have done one set and know what to expect, allow them to get more out of the
(See Low-Intensity Option) moves by asking them to bend their legs more in the Power Press to sit deeper into the Triple
Deadrows. Use cues like: the more you use the legs, the easier it is or lock the body down –
1:31 Instr (Synth) 4x8 TRIPLE DEADROW 2x brace the mid-section.
SET 1:45 V2 I’ve got 20x8 REPEAT SET 1 SET Coach your class to find intensity
2 This is where your members will start to feel the work, especially in the 7x Widerows! Use your
3
Two-faced voice to create energy and excitement in the room. As your class starts to fatigue, reinforce
RECOVERY 2:54 Ref 4x8 Bar down. Torso Twists
those Setup Cues to help them maintain perfect technique.
3:08 Br ½x8 HOLD SET Position Motivate your class through the fatigue to finish
SET The last set, you can guarantee that you and your members will be struggling here. Your job is
3:09 C The ride 8x8 POWER PRESS COMBO 2x 4
to make sure they finish! Give lots of encouragement and full-blown motivation to succeed. Use
SET Transition: Wide Grip on last 2 cts
Motivational Cues like: finish strong together; this is your last set – give me everything you’ve
3 got! Stay with me to the finish!
3:37 Instr (Synth) 4x8 TRIPLE WIDEROW – Wide Grip 2x
3:51 4x8 7x WIDEROW 1x
RECOVERY 4:05 Ref Two-faced 4x8 Bar down. Torso Twists
POWER PRESS
Setup
4:18 Br ½x8 HOLD SET Position • SET Position
• Use legs to drive bar up in an Upright Row
SET 4:20 C The ride 16x8 REPEAT SET 3 • Elbows lead the movement
4 • Drop under the bar, bending the knees
5:15 Outro 2x8 4/4 DEADLIFT 1x • Catch the bar high on the body
Clean & Catch Power Press Return to
(2 cts) up & down 3x SET Position
Recovery: Torso Twist, Mid-upper Back Stretch (clasp hands in front, chin tucked • Belly in and braced all the way (12 cts) (2 cts)

in, spread shoulder blades apart). Lower Back Stretch (elbows to thighs, chin in, • Drive bar up in Overhead Press
lift spine up). • Return to the catch phase, bending knees
• Power the bar up two more times LOW-INTENSITY
• Return to SET Position OPTION
1x Clean & Press (8 cts)
Follow-up Hold SET Position (8 cts)

? KNOW IT? SHOW IT! participants

• Bend the legs to catch the bar and then to drive over head 1x Triple Row (16 cts)
What are 2 key cues you can coach in the 2 nd
set to help your • Keep the heels down during the Power Presses
move better?
© Les Mills International Ltd 2011
 5 TRICEPS Till The World Ends > 4:39 mins 5
TRACK INTRODUCTION BARBELL 1 PLATE Track Focus
Heavier than your normal Tricep weight on your bar – newcomers use Warmup weight. You’ll need a Encourage your members to hit every block of work hard and hold nothing in reserve.
big plate for Overhead Extensions at the end. 3 blocks of work, hit every block as though it’s the only
block – save nothing as the transitions are super quick! I n t e n si t y F a c t o r
MUSIC EXERCISE REPS A tri-set for your Triceps! There are 3 DIFFERENT types of challenges for the Triceps. Don’t save
yourself, give everything in each set. Bar work, Pushups and Overhead Extensions.
0:08 Intro 2x8 Bench SET Position
0:14 V1 This kitten 4x8 3/1 TRICEP EXTENSION 4x
SET OBJECTIVES
0:28 You got it 4x8 2/2 4x
SET SET Set up the movements
1 0:42 PC I can take it 2x8 4/4 1x 1 Before the music starts coach the SET Position on the bench. Use these cues: feet on the
0:44 Get me 2x8 4/4 TRICEP PRESS 1x floor, draw the belly in and brace the core, hands shoulder-width apart, shoulders away
0:56 Ref Woah oh 4x8 1/1 8x from the ears. This gives them a strong platform to press from then nail the basics, be
1:10 Woah oh 4x8 4x Bottom Half 2x clean, clear and easy to follow using tempos, target zones and ROMs. This will set your
members up for success in the 2nd set.
1:23 V2 Watch me 4x8 3/1 TRICEP EXTENSION 4x
SET How can I make my participants move the bar better?
1:38 You notice _ 4x8 2/2 4x
2 Keep it simple, get them to move the bar better with one or two Follow-up Cues then
1:51 PC I can take it 2x8 4/4 1x introduce muscle feel. Use a cue like: feel the pressure in the triceps. Increase the
SET 1:58 Get me 2x8 4/4 TRICEP PRESS 1x motivation in the chorus in the 2nd set of Single Presses by lifting the energy in your voice.
2
2:05 Ref Woah oh 4x8 1/1 8x Encourage and motivate your members
SET
2:19 Woah oh 4x8 4x Bottom Half 2x 3 Keep the transition quick. Challenge and inspire your participants to hang in through the
2:33 C The sunlight 4x8 1/1 8x 16 Pushups. Break the set up into two lots of 8 Pushups. This will help your members to
2:47 Rep Dancing till 4x8 4/4 2x
mentally get through the work. Don’t forget to always provide the option if needed on the
knees.
3:00 Br 1x8 Down and HOLD
SET Push your members through the fatigue to help them finish!
3:04 Ref Woah oh 2x8 Transition: to Pushups on bench
4 Last set of work – your members will be starting to tire so motivate them through to the
3:11 B up Woah oh 2x8 4/4 TRICEP PUSHUP – Options: Knees or toes 1x end by using urgency in your voice, show it in your face too – authenticate the workout!
SET
3 3:18 Ref Woah oh 4x8 1/1 8x Like in the Pushups, break the 16 Overhead Extensions into two sets of 8 – it’ll help them
3:31 C The sunlight 4x8 1/1 8x get through.
Use some of Matt’s great cues: brothers of iron, sisters of steel, give your arms some
3:45 Br 2x8 Down and HOLD
sex appeal.
3:52 Woah oh 2x8 Transition: to Standing Overhead Extension
SET 3:59 Ref Woah oh 2x8 4/4 OVERHEAD EXTENSION – Split Stance 1x
4
4:06 Woah oh 4x8 1/1 8x CONNECTION
4:20 C The sunlight 4x8 1/1 8x This is a tough track, so help your members get to the end by connecting to them,
Recovery: Shake the arms and Tricep Stretches. giving praise and encouragement. Motivate by ‘getting in their faces’ through using
eye contact and names. This will help drive them more and help them finish the track.
Connect to the music with some of the great lyrics: “We aren’t stopping; if you feel it –
let it happen” and check people’s technique.
? KNOW IT? SHOW IT! Overall, what must you encourage your members to do in this track?
© Les Mills International Ltd 2011
 6 BICEPS Eye Of The Tiger > 4:26 mins 6
TRACK INTRODUCTION BARBELL Track Focus
Normal Bicep weight on the bar. Accumulate pressure in the arms through 4 rounds of work to get Coach the feeling of accumulating pressure in the muscles during the Bicep Combination.
lean and strong.
MUSIC EXERCISE REPS
I n t e n si t y F a c t o r
The Bicep Combination allows us to create more intensity through the biceps. By mixing the
0:05 Intro 1x8 SET Position – Underhand Grip Singles with 2x Bottom Halves we are less likely to see momentum build in the Singles which
INTRO 0:09 Instr (Riff) will minimize trunk swing.
2x8 Stagger Bicep Curl – Performance opportunity
0:18 1x8 Shoulder Roll 1x SET OBJECTIVES
0:22 V1 ­­_ Risin’ 4x8 2/2 BICEP CURL – Split Stance 4x Coach your participants to move the bar
SET SET
1 0:39 C _ Eye of 5x8 1/3 SET Stance 5x 1 Coach the SET Position before the music begins. Then tell them the basics, what
tempo they should be moving to – help them find it by counting it for them. Say: up,
1:00 V2 _ Face to 4x8 2/2 Split Stance 4x
SET down 3-2-1 or up, up, down, down. Just allow your members to feel the movement
2 1:17 C _ Eye of 5x8 1/3 SET Stance 5x in the arms.
1:38 V3 _ Risin’ 4x8 2/2 Split Stance 4x Coach target zones, ROM and how to stand
1:55 C _ Eye of 4x8 1/3 SET Stance 4x
SET Now we introduce where the bar is going; say: bar comes to your thighs, bar to
2
SET the front of your shoulders. How we stand is also important, say: weight evenly
2:13 Eye of 1½x8 Up (2cts), Hold (2cts), Slow down (8 cts)
3 distributed between both feet; this will give you a strong base to isolate the arms
2:19 Instr _ Eye of 8x8 BICEP COMBINATION 4x even more.
2x Bottom Half Bicep Curl (8 cts)
2x 1/1 Bicep Curl (8 cts) Coach your members how to move better and start to lift intensity
SET
3 Encourage your class to move the bar better; say: to get more out of this movement,
2:53 Instr Tiger 2½x8 Staggered Shoulder Roll – Performance opportunity 1x
elbows by your side, chest up – it will make you stronger through your arms.
3:02 V4 _ Risin’ 4x8 2/2 Split Stance 4x The intensity will increase in the combination; make sure you tell them where the bar
3:18 C _ Eye of 4x8 1/3 SET Stance 4x is going with the Mid Range and Full Range. As it gets tougher give them some cues
SET like: elbows in, keep the chest up. This is where you motivate through your voice and
4 3:36 Eye of 1½x8 Up (2cts), Hold (2cts), Slow down (8 cts)
facial expressions, just like Will!
3:42 Instr _ Eye of 8x8 BICEP COMBINATION 4x
4:16 2½x8 Staggered Bicep Curl – Performance opportunity
SET Motivate to the end to help your members finish the track
4 Last set, the “knockout round”! Motivate by saying: stay strong to the end; never give
Recovery: Shake the arms. Bicep Stretch. Thumbs in and down, arms back. up! Use urgency in your voice and drive them to complete the track!

FITNESS MAGIC
This song is iconic! There are heaps of cool fitness magic moments in the track. Use the Shoulder
Roll with the music, say nothing and just let the moment happen – the class will love it! See how
Will used his voice to bring out that magic on the DVD. He stayed strong yet conversational
through the first 2 blocks, then on the combo lifted his intensity and the grit in his voice on the
last 2 blocks. Get your “grrrr” on...

? KNOW IT? SHOW IT! What does the Bicep Combination do?
© Les Mills International Ltd 2011
 7 LUNGES Fading Like A Flower > 5:20 mins 7
Track Focus
TRACK INTRODUCTION BARBELL
Coach correct technique in the progression through the Backward-Stepping Lunge to the
At least your Chest weight for Squats, no bar for Lunges – body weight only. This will help you Propulsion Lunge.
activate more muscle, making you fitter and stronger.
DEMONSTRATE: Lunge setup, Backward-Stepping Lunge and with the Propulsion I n t e n si t y F a c t o r
MUSIC EXERCISE REPS You’ll get a real heart rate kick in this track. Pre-fatigue the legs in the Squats then feel
the intensity soar in the Lunges. As you hit the Propulsion you’ll find a brand-new level
0:07 Intro Time 4x8 SET Position of intensity in BODYPUMP™!
0:20 V1 Try, I 4x8 4/4 SQUAT – Mid Stance 2x
0:33 C _ Every 4x8 1/1 8x
SET OBJECTIVES
SET Coach your members how to move in the Squat
0:47 _ Every 4x8 4x Bottom Half 2x SET Use all those basic Setup Cues for the Squat. Use cues like: knees in line with toes, push through
1
1
1:00 Br ½x8 HOLD the heels as you rise. Remember not to just check the boxes – look out and see what’s happening
1:02 Instr (B up) 6x8 1/1/2 6x in the room; correct any bad technique using CRC. Increase your intensity and motivation in the
Singles where the music starts to get heavy; prepare them for the Lunges.
1:22 (Heavy) 4x8 1/1 8x
1:35 Rep _ Every 4x8 8x Bottom Half 1x SET Coach your class to execute the Lunge, both static and moving
2 Set up the Lunge by coaching tempo, knee alignment and ROM. Cue: knee in line with toes, front
1:48 V2 _ Why 3x8 Transition: Bar down. Step R leg B to Lunge on last 2 cts thigh parallel to the floor. With the Backward-Stepping Lunge, encourage them to drop the back
1:52 Find 4x8 4/4 LUNGE L 2x knee; reinforce what’s happening with the front thigh. With the propulsion, it’s about driving from
the floor and getting height; cue: heel, toe, knee, drive. Don’t forget to coach the option of not
2:12 C _ Every 4x8 1/1 8x
doing the lift or propulsion.
SET 2:25 _ Every 4x8 4x Bottom Half 2x
2
2:38 Instr 2x8 Transition: Backward-Stepping Lunge SET Reset Lunge technique, then drive intensity using urgency in your voice
3 Check back in with the class’s technique, again CRC if need be. Remind them of the basic Setup
2:45 (B up) 2x8 4/4 BACKWARD-STEPPING LUNGE L 1x Cues. Check the depth, thigh parallel to the floor. Drive the intensity through the Lunge by using
urgency in your cue delivery; lift your voice and be BIG! Glen set the challenge of “Who can jump
2:51 (Heavy) 4x8 1/1 8x
the highest?” Competition is always a great way to motivate people.
3:05 4x8 1/1 with Rear Knee Lift 8x
3:18 Rep _ Every 4x8 1/1 with Propulsion 8x backward-stepping lunge
SET Setup
Br 31x8 REPEAT SET 2 ON OTHER LEG
3 • Long step back
Recovery: Shake the legs. Quadricep Stretches. • Feet stay hip-width
• Push all the way to the top, lead with the chest LOW-INTENSITY OPTION
Follow-up for the Backward-Stepping Lunge with
• Use your glutes to push to the top, stand all the way up Propulsion = Rear Knee Lift
• Push your heel into the floor to work your glutes
• Brace the abs for more power

? KNOW IT? SHOW IT! How can you drive the intensity in this track? with Rear Knee Lift with Propulsion

© Les Mills International Ltd 2011

 8 SHOULDERS Hands Up! > 5:34 mins 8
TRACK INTRODUCTION BARBELL 2 PLATES Track Focus
Coach the circuit-training effect by leading them through each set of work.
Bar with a weight slightly heavier than your Bicep weight. You’ll also need 2x free weights for plate
work. We have a circuit training focus, which will target all 3 parts of your shoulder – front, back and
side. Watch out for the Pushups!
I n t e n si t y F a c t o r
DEMONSTRATE: Rotator Overhead Press. The intensity in this track comes from the circuit-training effect with fast transitions where you mix
the moves both from standing and the floor; you’ll feel the pinch in the Pushups! The final phase of
MUSIC EXERCISE REPS Overhead Presses will truly finish you off.
0:05 Intro 4x8 Set up: Split Stance – Transition: Bar to O/H Press
0:17 Instr (Clap) 4x8 4/4 OVERHEAD PRESS 2x SET OBJECTIVES
SET 0:31 (Beat) 4x8 2/2 4x
1 Coach your class to feel the movement
SET This is like the warmup set. First you need to set the scene by letting the music speak. On the
0:44 (Rhythm beat) 4x8 1/1 8x 1
DVD, Mid let the beat come out by saying “can you hear that? That’s opportunity knocking!” Give
0:56 Instr (Low) 2x8 Transition: Standing Rear Deltoid Raise. Stand in
your members all the basic Setup Cues to get them feeling the movement. Remember: tempos,
Bentover Row position, SET Stance, plates at knees
target zones and ROM.
1:03 V1 _ It’s Friday 4x8 4/4 STANDING REAR DELTOID RAISE 2x
SET 1:16 _ Forget your 4x8 2/2 4x SET Clearly coach the fast transitions between exercises
2 2 First time through the shoulder circuit. Be clear by cueing early to warn them of the exercise
1:29 C Hands up 6x8 1/1/2 SIDE RAISE – Step into Split Stance 6x change. When you move to the floor in the Pushups, flick the switch and bring in some
1:48 Br ½x8 HOLD INTENSITY. Move from your fun, connecting cueing, to strong and demanding. Don’t forget to
provide options if need be.
1:50 Instr (Synth + clap) 4x8 ROTATOR RAISE – SET Stance 4x
2:03 (Synth + beat) 8x8 ROTATOR OVERHEAD PRESS x2 (16 cts) 4x Coach your class to find a new level of intensity
SET Second time through the shoulder circuit. Now your job is to teach them how to do it BETTER!
2:29 Br 1x8 Transition: Plates down, move to floor for Pushup 3
Give them cues that help them to get through successfully, reinforce all those compulsory cues.
2:32 Ref _ To all you 2x8 4/4 PUSHUP – Options: Knees or toes 1x As the intensity picks up in the Pushups, you need to help them get through; say things like:
2:39 Instr (Heavy beat) 4x8 1/1 8x winners refuse to quit; don’t you dare quit, your training is calling you.

2:52 4x8 1/1 8x Motivate everyone to get to the end together!

SET
4 When you think you’re finished, there is just one more set of work! You need to motivate
3:05 Ref _ So 4½x8 Transition: Stand up, Shake Arms, pick up plates
everyone to finish the track because they will be fatigued. Mid connected to the class by saying:
3:19 Rep _ Let me see 4x8 ROTATOR RAISE – SET Stance 4x “We do this together; don’t you quit – you can do this, I know you can!” You need to help them
SET 3:32 Instr (Synth + beat) 8x8 ROTATOR OVERHEAD PRESS x2 (16 cts) 4x succeed! Once again, reinforce those Setup Cues for the Press.
3
3:58 Br 1x8 Transition: Plates down, move to floor for Pushup
4:01 Ref _ To all you 2x8 4/4 PUSHUP – Options: Knees or toes 1x
FITNESS MAGIC
4:08 Instr (Heavy beat) 4x8 1/1 8x
Create a contrast in this track. Mid’s focus was to
4:21 4x8 1/1 8x NEWS FLASH
match her energy with the fun music yet still create The Rotator Press
4:34 Ref _ So 4x8 Transition: Stand up, Shake Arms, pick up bar or plates
the drive and intensity in her delivery. It was almost as is now called the
SET 4:48 Rep _ Let me see 4x8 4/4 OVERHEAD PRESS Split Stance 2x Rotator Raise
though she ‘switched on’ her intense voice during the – it’s the same move with a
4 5:01 Instr (Synth + beat) 4x8 1/1 8x Pushups and then when the lyrics come in – “Put your new and improved name!
5:14 C Hands up 4x8 1/3 – Hold at top to finish 4x hands up in the air” in the Rotator Overhead Press –
Recovery: Shake the arms and Deltoid Stretches (arms across front of body). she was happy and uplifting.

© Les Mills International Ltd 2011

 8 SHOULDERS > continued 8
Rotator RAISE
Benefits: 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 over head.
Setup
• SET Position
• Elbows lead to the side, stopping just under shoulder height
• Rotate shoulders to open the arms
• Return to start position
• Lower forearms back to shoulder level
Follow-up
• Squeeze between the shoulder blades as you pull back
• Complete all phases of work
• Belly in and braced

Counts: Start 1-2 3-4 5-6 7-8

ROTATOR OVERHEAD PRESS

Setup
• SET Position
• Elbows lift to the side, shoulder height
• Rotate shoulders to open arms
• Press plates over head twice
• Elbows slightly forward
• Lower forearms back to shoulder level
• Return to start position
Follow-up
• Chest up
• Belly in and braced
• Elbows slightly bent at the top

Counts: Start 1-2 3-4 5-6 7-8 9-10 11-12 13-14 15-16

? KNOW IT? SHOW IT! What does the circuit-style training do?

© Les Mills International Ltd 2011

 9 ABDOMINALS Rolling In The Deep > 4:52 mins 9
TRACK INTRODUCTION Track Focus
Last working track – core strength, the game-changer! Coach the 3D effect of this Abdominals track.
DEMONSTRATE: Setup for Crunch and Bicycle Crunch.
MUSIC EXERCISE REPS I n t e n si t y F a c t o r
We are working the entire core. Starting with upper abdominals, we then integrate both upper
0:05 Intro (Guitar) 1x8 SET UP on floor and lower. Then to Hover work for 3D conditioning and finally, we complete the workout to finish
with oblique training in the Side Hover; that’ll be where you will start to wobble a little...
0:10 V1 There’s 4x8 4/4 CRUNCH 2x
0:27 See how 4x8 2/2 4x
SET SET OBJECTIVES
1 0:44 PC _ The 4x8 Pulsing Crunch – Hands by hips 16x Coach your participants how to Crunch and perform the Bicycle Crunch
Transition: Slowly lift feet off floor, hands SET Allow your members to get a feeling for the movement. Use all the basic Setup Cues to help
to temples on last 8 cts 1
them feel it. Focus on timing – tell them: up, up, down, down in the 2/2 or out, HOLD and back
1:02 C Had it all 4x8 1/1/2 BICYCLE CRUNCH L R 2x in the 1/1/2. This will help them get a better abdominal workout.
Tell them how to do it better and motivate to work harder
1:19 V2 Baby I 4x8 2/2 CRUNCH – Option: Heels off floor 4x SET Give the advanced option of lifting just the heels off the floor. Motivate your class to work
2
1:37 PC _ The 4x8 Pulsing Crunch – Hands by hips. 16x harder as this is the last opportunity to work the upper and lower abdominals. Use your voice to
scars Transition: Slowly lift feet off floor, hands drive them to the end of the set.
SET to temples on last 8 cts Set up good technique for the Hover and Side Hover
2 SET
3 Use all the basic Setup Cues to find good technique. Make sure you show the options for both
1:54 C Had it all 4x8 1/1/2 BICYCLE CRUNCH L R (16 cts) 2x of these moves. In the Hover Forward & Back, lower your voice to match the music. Then when
2:11 Had it all 4x8 1/1 BICYCLE CRUNCH L R (8 cts) 4x you move to Side Hover – lift your voice and encourage them to stay strong. In the last 4x8 of
the Side Hover give the advanced option of lifting the top leg – motivate hard to get through
2:29 V3 Throw 2x8 Transition: Hover the work.
2:38 Turn my 2x8 Set up HOVER Reset technique for the Hover and Side Hover
SET Last set – we’ve been here before, so you know what to expect. Reset your class with the Setup
4
SET 2:46 QC You’re 4x8 4/4 HOVER F&B 2x Cues. In the chorus, lift your voice to motivate them to the end. Say: stay with us to the end, I
3
3:04 C Had it all 4x8 SIDE HOVER L need you to give everything you’ve got.

3:21 Had it all 4x8 SIDE HOVER L – Options: Lift top leg or
lower knee down on floor BICYCLE Crunch
3:38 V4 Throw 2x8 Transition: Hover Setup
• Feet off floor
3:47 Turn my 2x8 Set up HOVER • Hips and knees at right angles
• Shins parallel to floor
SET 3:56 QC You’re 4x8 4/4 HOVER F&B 2x • Fingertips to temples
4 • Elbows wide
4:13 C Had it all 4x8 SIDE HOVER R Follow-up
4:31 Had it all 4x8 SIDE HOVER R – Options: Lift top leg or • Slide ribs to hips
• Chin tucked
lower knee down on floor
• Extend leg out

? KNOW IT? SHOW IT! What are the 2 options for the Side Hover? © Les Mills International Ltd 2011
9 ABDOMINALS > continued 9
HOVER FORWARD & BACk
Setup
• Knees off floor
• Elbows under shoulders, fists together
• Back straight, shoulders in line with hips
• Brace the mid-section Start Position
• Chin in, neck long
Follow-up
• Move forward and back
• Keep back straight Forward Position
Option: on knees, not moving forward and back

Side Hover
Setup
• Elbow under shoulder
• Hips and chest square to the front
• Feet stacked
• Lift bottom hip away from floor
Follow-up
• Brace mid-section
• Keep bottom hip lifted
Low-Intensity Option: Drop bottom knee to the floor
Low-Intensity Option
Advanced Option: Lift top leg so it’s parallel to the floor

Advanced Option

© Les Mills International Ltd 2011

10 COOLDOWN Fade Into Me > 4:12 mins 10
Track Focus
MUSIC EXERCISE Celebrate the success of completing a difficult workout with your class.
0:08 Intro 1x8 Stretch out, hands O/H
0:08 V1 _ All I feel now 2x8 LOWER BACK/GLUTEAL STRETCH L, SET OBJECTIVES CONNECTION
both knees to one side – slide top leg out for During each of the stretches, talk to that muscle group and how Reconnect to your class;
deeper stretch it’s related to each track. For example, in the Lying Quadricep congratulate them on working
Stretch, talk about the Backward-Stepping Lunge with Propulsion! hard. Don’t forget to acknowledge
0:34 PC Disappear 1¼x8 SIDE-LYING QUADRICEP STRETCH L, the new people in the room.
supported on R elbow
0:36 C Fade into me 2x8 LYING GLUTEAL STRETCH L
1:06 Rep View if you 1½x8 LYING HAMSTRING STRETCH L
1:21 V2 _ When I’m 2x8 LOWER BACK/GLUTEAL STRETCH R,
both knees to one side – slide top leg out for
deeper stretch
1:41 PC Disappear 1¼x8 SIDE-LYING QUADRICEP STRETCH R,
supported on L elbow
1:53 C Fade into me 2x8 LYING GLUTEAL STRETCH R
2:12 Rep View if you 2½x8 LYING HAMSTRING STRETCH R
2:36 Br ½x8 Transition
2:41 C Fade into me 2x8 KNEELING BACK STRETCH L R
3:00 Rep Fade into me 2x8 KNEELING HIP FLEXOR AND TRICEP STRETCH R
3:19 View if you 1½x8 KNEELING HIP FLEXOR AND TRICEP STRETCH L
3:29 _ Fade into me 1½x8 STANDING SHOULDER STRETCH L&R
3:50 Outro 1x8 CHEST STRETCH Arms open wide

© Les Mills International Ltd 2011

 BODYPUMP™ Technique Coaching Cues Glossary
SET Position DEADROW
• Heels under hips Setup
• Toes turned out slightly • Pull your elbows to the rear
• Knees soft • Shoulders roll backwards
• Hands thumb-distance from thighs • Bar to the kneecaps
• Gently draw the belly in and brace the abs • Squeeze between the shoulder blades
• Lift the chest • Bar into the belly button
• Lift the shoulders up, roll them back and Follow-up
draw the blades down towards the spine • Roll the shoulders back and open the chest
• Pinch between shoulder blades
WideRoW
Split Stance Setup
• Feet hip-width apart • Hands wider than SET Position (one hand-width each side)
• Both knees soft • Bend the legs and sit into the butt
• Body weight even in both legs • Butt back, abs in and braced
• Row with the elbows high and wide
Squat • Bar to lower ribs, above the belly button
Setup Follow-up
• Bar on meaty part of upper back • Keep the upper body still to isolate the mid-upper back
• Feet slightly wider than hips with toes turned out • Squeeze between the shoulder blades when you pull up
• Chest up, squeeze between the shoulder blades Bottom Range • Keep the shoulders away from the ears
• 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 Deadlift
• Belly in and abs braced – especially at the bottom Setup
of the move (compulsory in Bottom Halves) • SET Position
Follow-up • Tip from the hip with a long spine
• Butt stops just above knee level • Knees soft
• Finish with hips under shoulders • Tension between shoulder blades all the way through
• Avoid tilting the pelvis at the top • Bar to the knees
• Squeeze the butt on the way up Follow-up
• Lengthen the back of the neck and tuck the chin in
CHEST PRESS • Eyes forward – 6 feet (2 meters) in front
Setup • Squeeze your hamstrings and glutes on the way up
• Hands slightly wider than shoulders • Heels grounded into the floor
• Feet flat on the floor
• Shoulders away from ears Tricep EXTENSION
• Abs in and braced Setup
• Target zone – center of the chest • Hands shoulder-width apart
• Elbows no lower than the bench • Shoulders away from the ears
• Elbows slightly bent at the top • Belly in and brace the abs
Follow-up • Head supported on the bench
• Open your chest on the way down and squeeze between • Feet flat on the floor
your shoulder blades • Bar to forehead
• On the way down, take the elbows down and wide Follow-up
• On the way up, squeeze your elbows in • Keep the elbows squeezing in together
• Make sure you keep the elbows slightly bent at the • Keep the wrists strong
top of the move • Keep the elbows directly above the shoulders

© Les Mills International Ltd 2011

Tricep PRESS
Setup Bicep Curl
Same as Tricep Extension. Setup
• Bar down towards the body • Shoulder blades up, back and down, and in towards spine
• Aim for the lower ribcage • Abs in and braced
Follow-up • Chest up
• Keep the elbows by the side of the body • Both knees soft
• Elbows no lower than the bench top to protect • Split Stance – weight even in both legs
the shoulders • Bar stops just in front of the shoulders and goes all the way down
• Avoid popping the shoulders forward to the thighs
• Shoulders away from the ears Follow-up
• Elbows by the sides of the body
• Keep the body still
Tricep PUSHUP (BENCH) Hand position on bench
Setup
90/90 Setup FOR stride length
• Hands on bench shoulder-width apart
• Kneeling
• Elbows in by your side
• Hips square with right angles at both knees
Follow-up
• Tuck toes of back foot under and rise. This sets the stride length
• Avoid popping shoulders forward
• Drop the chest to elbow level
STATIC LUNGE
Setup
• Feet hip-width and step back to 90/90 stride length
• Hips and shoulders even and square to the front
• Back knee moves towards the floor
• Belly in, abs braced and chest up
Follow-up
Option: Toes Option: Knees
• Knees out in line with toes and push through the front heel
to activate the glutes
Standing overhead Tricep extension (Plate) • Go low to work the butt – front thigh and back shin parallel to
Setup the floor at Bottom Range
• Split Stance – knees soft, weight even in front and back foot • Body weight even on both legs
• Plate extends over head
OVERHEAD PRESS (STANDING) – SPLIT STANCE
• Lower plate back and down, keeping the elbows facing forward
Setup
• Shoulders down, away from the ears
• Weight even in front and back foot, front knee soft,
• Belly in tight and braced
abs in and braced
Follow-up
• Bar moves from chin and presses over head
• Sink into the legs and keep a strong core
• Keep the elbows soft at the top and the bar
• Keep your shoulders back and down to keep the work in the triceps
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 don’t lean back –
keep the work in the shoulders

© Les Mills International Ltd 2011

STANDING rear deltoid Raise
Setup
As per the Deadrow position in the Back track and:
• Plates sit on the knees
• As you lift the plates pull them in a ‘V’ direction
• Elbows lift high and wide
• Tuck chin in, lengthen back of neck
• Eyes 3 feet (2 meters) in front on floor
Follow-up
• Keep the elbows at 90 degrees at the top range
• Squeeze between the shoulder blades

SIDE RAISE (STANDING)

Setup
• 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

PUSHUP
Setup
• Hands just outside shoulders
• Drop down and bring shoulders and chest to elbow level

Option