Light deadlifts, deadrows, upright rows, clean and presses, and light squats.

Dynamic combinations of weighted barbell lunges and unweighted plyometric jumps.

The official Les Mills choreography notes, sometimes called the "Choreography Bible" by instructors, are the blueprint for the entire workout. They meticulously break down every movement to ensure consistency across the globe. For an instructor, the release kit includes:

BodyPump 97 brought back high-rep, low-weight focus, requiring meticulous attention to transition times. The tracks were designed to make participants "feel the burn" through consistent, rhythmic movement rather than just heavy lifting. BodyPump 97 Track Listing and Choreography Summary

The back track spikes the heart rate, offering a massive cardiovascular hit alongside a power-building lifting sequence. Clean and press execution and aggressive deadrows.

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High-volume repetitions with very little rest. The "staggered" tempo is used here to prevent momentum from taking over.

Bodypump 97 is the 97th release in the Bodypump series, a group fitness program created by Les Mills International. This program features a unique blend of strength training exercises, cardiovascular movements, and motivational music to create an exhilarating workout experience. With Bodypump 97, participants can expect a high-energy class that targets various muscle groups, including the upper body, lower body, and core.

This part of the notes can be confusing for new instructors but is central to the LES MILLS method.

3 — Chest (5:00)

: Match your energy to the music. Track 2 ( Blade ) requires an intense, authoritative presence, whereas Track 10 ( Kamikaze ) requires a calm, grounding tone.

The Bodypump 97 choreography notes PDF includes:

is often remembered by instructors as an "epic" release that leans heavily into musicality and high-repetition endurance. Filmed in Sweden, it stands out for its high-energy vibe and a tracklist that ranges from hard rock to electronic dance music. Key Choreography Highlights

: 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.