| | Track Name | Performed by (Cover Artist) | Main Muscle Group | Key Moves | | :--- | :--- | :--- | :--- | :--- | | 1 | Scars (made famous by Alesso ft. Ryan Tedder) | Lassie Click | Full Body Warm-Up | Deadlift, Upright Row, Clean & Press, Power Press, Squat, Lunge | | 2 | Derp (made famous by Bassjackers & MAKJ) | Seasons Junkee | Legs (Squats) | Squat | | 3 | Generation Day (made famous by Godsmack) | The Wanted Rain | Chest | Chest Press | | 4 | Dark Skies (made famous by Nero) | Butterfly Treat | Back | Deadlift, Clean & Press, Deadrow | | 5 | Waiting For Love (made famous by Avicii) | The Slick Tear | Triceps | Tricep Extension, Tricep Press, Tricep Pushup, Standing Overhead Extension | | 6 | We Don't Run (made famous by Bon Jovi) | The Delicate Mojo | Biceps | Bicep Curl, Bicep Row | | 7 | How Deep Is Your Love (Calvin Harris & R3hab Remix) | Underneath Orangeside | Legs (Lunges) | Squat, Lunge | | 8 | Bumble Bee (made famous by Zedd & Botnek) | Engine Secure | Shoulders | Kneeling Rear Deltoid Fly, Kneeling Side Raise, Kneeling Mac Raise, Standing Upright Row, Standing Overhead Press, Standing Push Press, Pushup | | 9 | Young & Stupid (made famous by Travis Mills ft. T.I.) | Downside Prince | Abdominals (Core) | Crunch, Oblique Twist, Pulse Crunch | | 10 | Purple (made famous by Six60) | Mental Processor | Cool Down & Stretch | Full body stretches |
Sparks – Steerner, Martell & William Ekh feat. Corey Saxon
If you are looking for the track sequence to help organize your workout, here is the official lineup for Release 97: : Scars – Alesso feat. Ryan Tedder Squats : Get Loose – Showtek & Noisecontrollers Chest : The Hills – The Weeknd Back : The Night – 3LAU & Nom De Strip feat. Estelle Triceps : Crazy – Erika Selin Biceps : The Fix – Nelly feat. Jeremih Lunges : Magnets – Disclosure feat. Lorde Shoulders : Braveheart – Neon Jungle Core : Wildest Dreams – Taylor Swift Cooldown : Fast Car – Jonas Blue feat. Dakota
Barbell bicep curls, mid-range pulses, and single-arm plate curls. bodypump 97 choreography notes pdf
Even for releases that are not the current quarter's focus, older releases like BODYPUMP 97 remain highly valued. Instructors often revisit classic releases to keep their classes fresh and challenge their muscles in new ways. The music and choreography of BODYPUMP 97 offer a snapshot of the fitness landscape in 2016 and represent the hard work and creativity of the Les Mills programming team.
: Expect a high-cardio response in Track 4. The choreography relies heavily on the Clean & Press combination to drive the heart rate up, paired with standard Deadrows and Triple Deadrows to build muscular endurance across the upper back.
: Discourage participants from swinging their bodies to lift the weight. Maintain an immovable thoracic spine and isolated elbow joint to keep the tension strictly on the biceps. Track 7: Lunges ( Push ) Muscular Focus : Glutes, quadriceps, and balance/stability. | | Track Name | Performed by (Cover
I can provide tailored cueing scripts to help you memorize the release flawlessly. Share public link
This part of the notes can be confusing for new instructors but is central to the LES MILLS method.
This track is highly cardiovascular. Ensure the front knee stays tracked directly over the ankle, dropping the back knee toward the floor. Track 8: Shoulders Song: I Am Machine – Three Days Grace Focus: Complete deltoid exhaustion. Corey Saxon If you are looking for the
In this specific release, the choreography introduces challenging "staccato" tempos—sudden transitions from slow, controlled movements to rapid, explosive pulses. This forces the nervous system to recruit fast-twitch muscle fibers even under low-load conditions, accelerating fat burn during and after the workout. Complete Tracklist & Choreography Breakdown Track 1: Warmup Scars – Alesso feat. Ryan Tedder
We hope this PDF helps you and your participants get the most out of BODYPUMP 97. Happy teaching!