: This track utilizes a mix of isolation and compound movements, including tricep extensions, overhead presses with a weight plate, and bodyweight bench dips. The choreography uses quick transitions and minimal recovery to create a deep muscular burn.
Released in the late 2010s, BodyPump 97 is remembered by veteran instructors as a "grinder." It focused less on explosive speed and more on and constant resistance . The musical arrangements were darker and more driving, making it a favorite for those who enjoy heavy, slow-burn lifting. Unlike releases that rely on plyometric lunge tracks, BP97 featured a classic, methodical approach to muscle conditioning.
10 — Cooldown & Stretch (3:00–5:00)
Dynamic combinations of weighted barbell lunges and unweighted plyometric jumps.
High-repetition resistance training designed to maximize caloric burn and build lean muscle tissue through the "Rep Effect." bodypump 97 choreography notes pdf
While the standard 55-minute class includes all 10 tracks, Release 97 can be adapted into a 45-minute format (skipping biceps and triceps) or a 30-minute express format (warmup, squats, chest, back, and core/stretch).
Pay strict attention to the tempo cues (e.g., 4/4 super slow, 3/1, 1/3, and 1/1/2 pulses). These tempos are engineered to maximize muscle fiber recruitment.
Music tempo: 125 bpm Wide-grip rows and deadlifts dominate this track. The choreography notes specify a “hinge-row-hinge” pattern: deadlift to mid-shin, row the bar to the chest, return to hinge, then stand tall. Timing is 3 counts down, 1 count up for rows. A notable 32-second isometric hold at the top of the row builds endurance. Instructors are reminded to cue “lats engaged” and “neck long” to avoid cervical strain.
A "grip killer" utilizing 2/2 and 3/1 tempos to maintain high muscular tension. : This track utilizes a mix of isolation
Specific cues for technique and motivation, such as focusing on "bottom halves" in the chest track or maintaining core stability . BodyPump 97 Tracklist & Musical Highlights
Focus on welcoming participants with fast transitions that require precise pre-cueing. Squats
Les Mills choreography notes are comprehensive instructional manuals provided exclusively to certified instructors. These documents ensure global consistency across every gym worldwide. A standard choreography notes PDF contains:
Lengthening compressed muscles, lowering the heart rate, and promoting flexibility. Choreography Highlights: The musical arrangements were darker and more driving,
: Remind participants to consciously press their lower back into the mat to ensure the deep core stabilizers are firing rather than the hip flexors. Track 10: Cooldown ( Kamikaze )
Includes challenging sequences of eight consecutive clean and presses . Waiting For Love Focuses on tricep extensions and push-ups . 6 We Don't Run Driven by a strong rock beat for bicep curls . 7 How Deep Is Your Love Calvin Harris High-rep leg training with a remix focus . 8 Bumble Bee Zedd & Botnek Features rear deltoid flies and military presses . 9 Young & Stupid Travis Mills ft. T.I. Focuses on crunches and pulses . 10 Purple Recovery and stretching . Instructional Challenges
| Track | Song Title / Artist | Target Muscle Group | Duration (Approx.) | | :--- | :--- | :--- | :--- | | 1 | "Unstoppable" – Remix | Warm-up | 5:00 | | 2 | "Enemies" – Shinedown | Squats (Quads/Glutes) | 5:30 | | 3 | "Something in the Way" – Remix | Chest (Flat bench) | 5:00 | | 4 | "Machine" – Scott Stapp | Back (Wide grip rows) | 5:15 | | 5 | "Thunder & Lightning" – Remix | Triceps (Skull crushers) | 5:30 | | 6 | "Lions Inside" – Remix | Biceps (Slow curls) | 5:15 | | 7 | "My Demons" – Remix | Lunges | 5:30 | | 8 | "Burned" – Remix | Shoulders (Press & Upright row) | 5:00 | | 9 | "The Call" – Remix | Core (Abs/Crunches) | 5:00 | | 10 | "Better Now" – Remix | Cool-down / Stretch | 3:00 |
Master Your Workout: The Ultimate Guide to BodyPump 97 Les Mills BodyPump 97 is a high-powered barbell workout designed to tone your entire body. This release focuses on high-repetition training to burn calories and build lean muscle.
