Before diving into the PDF-style breakdown, understand the context. BP96 ditched the old 5:30-6 minute track format for tighter, high-intensity 4:30-5 minute tracks. This means less rest, faster transitions, and a heavier focus on muscular endurance.
Key features of BP96:
BodyPump 96 is a numbered Les Mills release containing a set list of tracks (typically Warm Up, Squats, Chest, Back, Triceps, Biceps, Lunges, Shoulders, Core, and Cooldown) with specific tempo, rep counts, and choreography designed by Les Mills. Each release updates music, timing, and exercise combinations to keep classes fresh.
Released in the mid-2010s, BP96 arrived during an era when Les Mills started increasing time-under-tension. The release is infamous for:
Instructors often describe BP96 as a “sleeper hard” release—it doesn’t look brutal on paper, but the 5:45-minute tracks drain your glycogen stores efficiently.
Here is the official track order (music and timing may vary slightly by region, but this is the standard release):
| Track | Song Title | Artist | Target Muscle Group | Approx. Duration | |-------|------------|--------|---------------------|------------------| | 1 | Freaks | Timmy Trumpet & Savage | Squats (Warm-up + work) | 5:30 | | 2 | Larger Than Life | Backstreet Boys (remix) | Chest | 5:45 | | 3 | My House | Flo Rida | Back | 5:50 | | 4 | Work | Rihanna | Triceps | 5:00 | | 5 | Cheap Thrills | Sia feat. Sean Paul | Biceps | 5:15 | | 6 | This Is What You Came For | Calvin Harris feat. Rihanna | Lunges | 6:00 | | 7 | Move Your Body | Sia | Shoulders | 5:20 | | 8 | Core (Abs) | Instrumental | Abdominals | 4:30 | | 9 | Cool Down | Stretch mix | Full body | 3:45 |
Fast, furious, and fun. The Shoulder track in BP96 was about volume.
Choreography notes show a return to floor skull crushers (EZ bar) after two releases of overhead extensions. Tempo is 3/1/1 – slow negative, pause, controlled up. The final set includes 8 pulses at half-range. Tricky for newbies, brutal for veterans.
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Before diving into the PDF-style breakdown, understand the context. BP96 ditched the old 5:30-6 minute track format for tighter, high-intensity 4:30-5 minute tracks. This means less rest, faster transitions, and a heavier focus on muscular endurance.
Key features of BP96:
BodyPump 96 is a numbered Les Mills release containing a set list of tracks (typically Warm Up, Squats, Chest, Back, Triceps, Biceps, Lunges, Shoulders, Core, and Cooldown) with specific tempo, rep counts, and choreography designed by Les Mills. Each release updates music, timing, and exercise combinations to keep classes fresh. bodypump 96 choreography notes pdf
Released in the mid-2010s, BP96 arrived during an era when Les Mills started increasing time-under-tension. The release is infamous for:
Instructors often describe BP96 as a “sleeper hard” release—it doesn’t look brutal on paper, but the 5:45-minute tracks drain your glycogen stores efficiently. Before diving into the PDF-style breakdown, understand the
Here is the official track order (music and timing may vary slightly by region, but this is the standard release):
| Track | Song Title | Artist | Target Muscle Group | Approx. Duration | |-------|------------|--------|---------------------|------------------| | 1 | Freaks | Timmy Trumpet & Savage | Squats (Warm-up + work) | 5:30 | | 2 | Larger Than Life | Backstreet Boys (remix) | Chest | 5:45 | | 3 | My House | Flo Rida | Back | 5:50 | | 4 | Work | Rihanna | Triceps | 5:00 | | 5 | Cheap Thrills | Sia feat. Sean Paul | Biceps | 5:15 | | 6 | This Is What You Came For | Calvin Harris feat. Rihanna | Lunges | 6:00 | | 7 | Move Your Body | Sia | Shoulders | 5:20 | | 8 | Core (Abs) | Instrumental | Abdominals | 4:30 | | 9 | Cool Down | Stretch mix | Full body | 3:45 | BodyPump 96 is a numbered Les Mills release
Fast, furious, and fun. The Shoulder track in BP96 was about volume.
Choreography notes show a return to floor skull crushers (EZ bar) after two releases of overhead extensions. Tempo is 3/1/1 – slow negative, pause, controlled up. The final set includes 8 pulses at half-range. Tricky for newbies, brutal for veterans.
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