Bodypump 96 Choreography Notes Pdf Jun 2026

A slow, controlled four-second eccentric phase followed by a four-second concentric phase.

A punishing mix of overhead barbell extensions, tricep dips on the bench, and close-grip tricep pushups. The notes emphasize keeping elbows pinned close to the body to isolate the target muscle. Track 6: Biceps Song: Braveheart – Neon Jungle Focus: Biceps brachii and brachioradialis.

She Came To Give It To You (Usher ft. Nicki Minaj) – A mix of overhead extensions, dips, and tricep presses. The high-tempo beat keeps the movements sharp and precise.

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: Focuses on establishing the mind-muscle connection. Instructors look for clean transitions from the deadlift to the first upright row, ensuring participants set their posture before moving into heavier tracks.

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Plate Crunch, Triple Pulse Crunch

Fast, unweighted squats and lunges to establish the lower body range of motion.

Full-body stretching, flexibility, and heart rate recovery.

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Keep the shoulders pinned down into the bench. Target the middle of the chest with the bar, stopping a fist's distance above the sternum. Track 4: Back ( The Phoenix ) A slow, controlled four-second eccentric phase followed by

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With its catchy, fun melody, “Peanut Butter Jelly” has a way of getting stuck in your head. The track includes high rep counts, making it essential to avoid common error forms such as excessive forward leaning of the upper body. Proper form is crucial for targeting the quadriceps, hamstrings, and glutes effectively. This track builds lower body strength and stability.