BODYPUMP™ RELEASE
77
FEATURES: Fitness Magic – Confidence Build Muscle In BODYPUMP™ PRESENTERS FROM: United Arab Emirates / France / New Zealand
OUR
Declaration Of Intent
The Les Mills Global family is made up of 13,000 fitness clubs, 70,000 instructors and millions of participants from 80 countries around the globe. Separated by geography, religion, race, color and creed we are
united in our love for movement, music and the pursuit of healthy living, both for ourselves and our planet. At Les Mills we believe in the dignity of each individual within our community and strive to respect the rights and freedoms of all. In our choice of role models, music and movements we understand that each society sets differing standards for dress, popular culture and dance.
We acknowledge that what is considered appropriate in some contexts can be entirely inappropriate in others.
As an organization that leads the group fitness experiences of more people on the planet than any other company, we walk a delicate line between delivering cuttingedge, innovative products and ensuring that accepted norms are upheld and respected.
We actively screen the music we use and take care to avoid language and references that may cause offense. We will not allow any songs to be used that discriminate against minorities of any description, and we are committed to strengthening understanding between people of different cultures.
We embrace open communication with our wider global family so that differences of opinion can be expressed, and compromises reached. Above all, we are passionate about delivering life-changing fitness experiences, every time, everywhere.
ESSENCE
THE
BODYPUMP™ – challenge yourself with the original barbell workout that strengthens and tones your entire body.
BLAH
BE LOUD AND HEARD – tell us what you think of this release. Visit lesmills.com/BLAH
CONTENTS FITNESS MAGIC – CONFIDENCE BUILD MUSCLE IN BODYPUMP™ THE FASTEST WAY IN THE UNIVERSE TO LEARN CHOREOGRAPHY TRACK TYPE
1 2
SONG TITLE
DURATION
WARMUP
Spacegliderz
5:28
LEGS/SQUATS
It’s My life
Swade
4:49
Usher feat. Pitbull
3:32
Usher feat. Pitbull
1:27
Hold Me Tonight (Manox Remix)
Manian
5:31
I Like It
Tokyo Haze
5:19
Shinedown
5:30
p 2011 Les Mills Music Licensing Ltd. Written by: Guetta, Love
p 2011 Les Mills Music Licensing Ltd. Written by: Bon Jovi, Martin, Sambora
DJ Got Us Fallin’ In Love
p 2010 JIVE Records, a unit of Sony Music Entertainment. Under license from The Sony
3
ARTIST
Commander
CHEST
Music Custom Marketing Group, a division of Sony Music Entertainment. Written by: Martin, Shellback, Kotecha, Perez
DJ Got Us Fallin’ In Love
p 2010 JIVE Records, a unit of Sony Music Entertainment. Under license from The Sony Music Custom Marketing Group, a division of Sony Music Entertainment. Written by: Martin, Shellback, Kotecha, Perez
4 5 6 7 8
BACK/GLUTEALS/ HAMSTRINGS ARMS/TRICEPS
9
ARMS/BICEPS
p 2010 Zooland Records. Written by: Peifer, Eshuijs, Reuter
p 2011 Les Mills Music Licensing Ltd. Written by: Perez, Iglesias, Richie, Khayat
Diamond Eyes (Boom-Lay Boom-Lay Boom)
p 2010 Atlantic Recording Corp. Produced under license from Atlantic Recording Corp. Written by: Smith, Myers, Bass
LEGS/LUNGES
Only Girl In The World (E-Nergy Remix)
Nick Skitz vs DJ Lotus
5:34
SHOULDERS
Ti Sento
Scooter
4:49
ABDOMINALS/ CORE
We No Speak Americano
Yolanda Be Cool vrs DCUP
4:18
Daughtry
3:32
10 COOLDOWN/ STRETCH
p 2010 LNG Music. Written by: Eriksen, Hermansen, Johnson, Wilhelm
p 2009 Sheffield Tunes. Written by: Marrale, Stellita
p 2010 Sweat it Out Pty Ltd. Written by: Peterson, Martinez, Maclennan, Carosone, Salerno
One Last Chance
p 2009 19 Recordings Ltd. Under exclusive license to RCA/JIVE Label Group, a unit of Sony Music Entertainment. Under license from The Sony Custom Marketing Group, a division of Sony Music Entertainment. Written by: Daughtry, Hodges, Allan
The Fine Print Les Mills' instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to learn each new release and teach it in Les Mills' licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills' instructor resources to other people is illegal, rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.
© Les Mills International Ltd 2011
KEY Alt B up Br C C br cts F or B Instr Intro L LHS O/H Outro PC QC QV R RHS Ref Rep Rep Xx ROM Seq Tempo
alternate build up bridge (non-chorus) chorus chorus bridge musical counts forward or back instrumental introduction left left-hand side over head last few bars of music pre-chorus quiet chorus quiet verse right right-hand side refrain (recurring phrase or number of song lines) reprise (part of the chorus repeated) perform the sequence or exercise x times range of motion sequence (repetition of exercise or position) normal pace of the music
V verse Sequence of Coaching (SC)
S F M
1/1 2 counts down, 2 counts up 1/1/1/1 2 counts F or B, 2 counts down, 2 counts up, 2 counts F or B 1/1/2 2 counts down, 2 counts hold, 4 counts up 1/3 2 counts down, 6 counts up 2/2 4 counts down, 4 counts up 2/2/2/2 4 counts F or B, 4 counts down, 4 counts up, 4 counts F or B 3/1 6 counts down, 2 counts up 4/4 8 counts down, 8 counts up
Increase weight selection Normal weight selection Decrease weight selection
Setup Phase Follow-up Phase Motivational Phase
CREDITS Choreography – Glen Ostergaard BODYPUMP™ Head Trainer – Susan Renata Creative Consultant – Phillip Mills Group Fitness Director – Dr Jackie Mills Creative Director – Diana Mills Program Planner – Taimane Elise
Program Coach – Ruthie ‘T’ Teina-Duncan Program Knowledge – Matt Thraxton and Sarah Ostergaard Technical Consultant – Bryce Hastings Technical Advisor – Corey Baird
BODYPUMP™ 77
From L-R: Glen Ostergaard, Nathan Brown, Rania Boucher, Thomas Cerboneschi and Susan Renata.
Two releases ago, the BODYPUMP™ team unleashed a Shoulders Track that had everyone in awe. This time, they take the Back Track to that same level. BODYPUMP™ 77 sets out to put tension on the working muscles to make them stronger and more toned and, after the Warmup, delivers on that promise with a Squat Track that stresses Bottom Halves, 1/1/2s and Super Slows to build pressure. Your chest gets the same treatment, mixing pressurebuilding slow reps with Singles and Halves for power, before this release’s pièce de résistance ... Keep the Chest weight and get ready to pump out three Power Presses – four sets back-to-back, three times. The biggest Back Track in the history of BODYPUMP™? Believe it! It’s a huge anaerobic power move; just don’t forget to engage your core and legs to drive the weight overhead each time.
The Triceps Track features a fun Press/Pull-over Combination – oh yeah, you’ll like it – while the slower tempo of Diamond Eyes will encourage your biceps to say “goodbye to weakness”, again pounding out plenty of Single and Half Curls. Track 7 uses Backward-Stepping Lunges to pre-fatigue the legs, finally finishing them off with heavy Squats; then you get to throw the kitchen sink at your shoulders to the anthemic Ti Sento. The new Side Oblique Crunch builds intensity through the abs and core, and the hard work ends with an “Around The World ” version of the Plank. If you’re wondering what we can possibly do next to make this program more challenging, you won’t have to wait long to find out...
BODYPUMP™ Presenters Glen Ostergaard (New Zealand) is Program Director for both BODYPUMP™ and RPM™, based in Auckland, and began his group fitness career with BODYATTACK™. Susan Renata (New Zealand) is Head Trainer for BODYPUMP™ and an International Master Trainer for BODYSTEP™, based in Auckland. Rania Boucher (United Arab Emirates) is an Instructor in BODYPUMP™, BODYCOMBAT™, BODYJAM™ and RPM™, and Training Manager for Les Mills Middle East and India, based in Dubai. She is also Managing Director of MEFITPRO and this is her first appearance as presenter on a Les Mills release.
Nathan Brown (United Arab Emirates) is an Instructor in BODYPUMP™, BODYCOMBAT™ and RPM™, and works as Group Training Manager for Fitness First Middle East, based in Dubai. This is his first appearance as presenter on a Les Mills release. Thomas Cerboneschi (France) is a Master Trainer in BODYPUMP™ and BODYCOMBAT™, and a Trainer in RPM™, based in Saint Raphael. He has a second dan black belt in Karate Kyokushinkai, and previously presented on BODYPUMP™ 62, BODYCOMBAT™ 32 and BODYCOMBAT™ 36.
© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited. Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand, PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.
Creating Fitness Magic
What can you do on stage to create magic?
3 CONDITIONS… 1 FOCUS AND PREPARATION This means knowing your choreography inside out, nailing technique, coaching and connecting with the music and moves instinctively. The only way to get to that level is... practice. For athletes and performers, the ability to be in flow, to create magic, is always built on a solid platform of hard work.
? Why does being completely prepared help you create Fitness Magic?
Because it leaves you free to focus on your class, not yourself. As soon as you shift your energy from your own performance onto the experience of your class you allow magic to take place. It’s called unconscious competence – when you can do something without having to think about it. And this means… head space!
2 CONFIDENCE Sharing your passion and love for the music with the class can take you out of your comfort zone but it’s so important!
? So how can you overcome uncertainty and
fear about expressing the music? What can you do to increase your confidence?
1. Come back to the essence. Remember your program’s essence, and interpret the music from there. 2. Create awareness around the different emotions the music conveys. Is the song uplifting, angry, raunchy, calming?
3 EXPRESS THAT EMOTION Let your body language, face and voice all show the way the music makes you feel. Don’t fake it; let your honest emotion come through.
MUSIC = MAGIC – one of the most powerful things you can do on stage is to LET THE MUSIC SPEAK! Make sure you are saying only what you NEED to, and then be quiet! Your voice is especially important – it’s not appropriate to teach BODYBALANCE™* with an aggressive voice or BODYPUMP™ with a sweet cutie-pie voice. JUST DON’T FAKE IT! It’s always YOUR voice but you access different emotions when you use it. So remember clear class-focused objectives that enable you to get out of your own head space and letting the power of the music speak through your body, your face and your voice. * In some regions BODYBALANCE™ is marketed as BODYFLOW®
© Les Mills International Ltd 2011
BUILD MUSCLE in BODYPUMP™ Heavy weights = building muscle? A new study shows that similar muscle building can be achieved with lighter weights. It’s all about muscular fatigue.
The researchers compared two groups – one group lifting 90% of a person’s best lift, the other group just 30%. The 80 – 90% range is something people can lift 5 to 10 times before fatigue sets in. The 30% subjects could lift their weights at least 24 times before they felt fatigue.
The researchers observed increased changes in the muscles of both groups and these changes were sustained for longer after the workout in the low-weight group!
Why is it important to build muscle when we train? 1 Muscle burns fat.
Weight training is more effective for weight loss and fat reduction than aerobic training. Building muscle means you burn fat even when you rest – because muscle needs the energy from fat to survive.
2 Muscles protect joints.
A lot of the degenerative changes seen in the spine and peripheral joints with ageing are due to muscle loss. You lose muscle as you age and the less muscle you have the greater the stress on your joints.
A lot of people over the age of 40 are reluctant to lift big weights due to fear of injury. BODYPUMP™ can now be encouraged as a substitute for lifting heavy weights – with the same results!
The key ingredient is fatigue. You want to be tired at the end of each track – but still be able to get to the end with good form.
LADIES
– this does not mean you will bulk up! This is great news as long as you just want to tone up, shape your body and look great in a pair of jeans. So if you are a woman who is afraid of bulking up, think of it like this: you will develop some lean muscle that then creates shape in your body. It’s much more difficult for women to bulk up, even using heavy weights (due to lower levels of testosterone). Once you build some lean muscle you start to strip away body fat and say hello to a toned, feminine body!
So there you have it: BODYPUMP™ is a muscle-building workout – and it’s fun!
© Les Mills International Ltd 2011
fastest Way in the Universe
TO
LEARN CHOREOGRAPHY
And it goes like this:
The first 3 will ALWAYS be your starting point! ‘Follow the yellow brick road’ to learning and you will: Understand that it’s not just another Biceps Track! Stay in the essence of BODYPUMP™ but keep it fresh Give your class the information they need to get the most out of each track Become a world-class coach
Instructors, are you taking the time to really understand each track, how it works and how to teach it so that it’s fresh and effective for your class? Yes, it takes a bit of work – but it’s worth it! We and our wonderful DVD presenters have broken down the learning process for you.
1 2 3 4
Start at 1 and work your way through the information following the numbers – sometimes we will put them in a slightly different order if FITNESS MAGIC is more important than COACHING. It will be obvious by the way we give it to you.
3
You’ve got to have a game plan when you want to be a master in any sport! Glen & Susan
1 2
TRACK INTRODUCTION
WEIGHT SELECTION: BARBELL
Advise weight selection then coach people to pick up their bar safely and get SET.
5
SET 1
SET 2 SET 3
EXERCISE
S
0:00 Intro
_ Usher
2x8 SET UP CHEST PRESS
0:07 V1
_ So we back
4x8 2/2 CHEST PRESS
4x
0:23
Hands up
4x8 3/1
4x
0:38 C
Baby tonight
4x8 1/1
8x
0:54
So dance
4x8 4x Bottom Half
2x
1:10 V2
_ Keep
2:12 Rap
Hear no evil
6x8 4/4
Baby tonight
4x8 3/1
4x
2:51 C
So dance
6x8 1/1
12x
3:14
So dance
4x8 4x Bottom Half
3:29 Br
2x
3:47
_ Bada bing
2x8 4/4
Baby tonight
4x8 3/1
4x
4:10
So dance
6x8 1/1
12x
4:34
So dance
4x8 4x Bottom Half ½x8 Down and hold
1
1x
2x
• Target zones and Compulsory Cues Bar to center of chest, elbows wide to the top of your bench Belly in and brace the core, shoulders away from ears
• Isolation and reinforcement of Compulsory Cues Open your chest, squeeze the chest as you push up, shoulders away from ears
• Motivate to stay low in the Bottom Halves. • Reinforce Compulsory Cues: Belly in and brace the core, shoulders away from ears
M
4x8 CHEST RELEASE: Sit up, roll the shoulders, shake the arms, open the chest
Recovery: Shake the arms, roll the shoulders and Chest Stretch.
The key to coaching this track is to coach people through the workout. Aim for people to feel the increased muscle pressure in the chest towards the end of the track. Set a clear goal for what you want people to feel ing each set of work within this track. Try this: during
3 SETS 4 &
½x8 Down and hold Hear no evil
COACHING
SET
3x
3:55 QC
4:49 Outro
4
INTENSITY FACTOR >>>>>>>>>>>> The intensity comes from isolating and feeling the work in the chest and then building intensity as the track progresses. Similar to the Squats Track, we want people to feel MUSCLE PRESSURE to create shape and tone in the upper body. To achieve this, use a slightly heavier weight than normal.
F
16x8 REPEAT SET 1
2:35 QC
RECOVERY 3:31 Rap
SET 4
REPS SC
T2
MUSIC
Track Focus I will coach people to stay low in the Bottom Halves to feel muscle pressure
in the chest.
SE
3
3
CHEST
DJ Got Us Fallin’ In Love > 4:54 mins
7
TECHNIQUE + COACHING CUES CHEST PRESS Setup • Hands slightly wider than shoulders • Feet flat on the floor • Shoulders away from ears • Abs in and braced • Target zone – center of the chest • Elbows no lower than the bench • Elbows slightly bent at the top Follow-up • Open your chest on the way down and squeeze between your shoulder blades • On the way down, take the elbows down and wide • On the way up, squeeze your elbows in • Make sure you keep the elbows slightly bent at the top of the move • Shoulders stay away from the ears
? KNOW IT? SHOW IT! How do we bring this song alive?
FITNESS MAGIC
6
This song is one of the biggest dance songs in the world. Bring this song alive by using your 5 Voices. Coach using your CONVERSATIONAL voice, BUILD in the 3/1s and then go BIG in the Singles. (That’s harder than it sounds when you are lying down! Watch Glen on the DVD for voice contrast perfection.) Work your INTENSE voice in the Bottom Halves. Some lyrics that might work for you: “Down down down”, “Tonight”, “Like it’s the last last night of your life life” ,“Bada bing bada boom”.
© Les Mills International Ltd 2011
The BEST WAY TO LEARN BODYPUMP™ CHOREOGRAPHY 1 TRACK FOCUS
5 CHOREOGRAPHY
2 Look at the INTENSITY FACTOR
6 FITNESS MAGIC
This tells you the most important thing you should focus on teaching in this track. It is UNIQUE for every track. This gives you a road map of the choreography and highlights what exactly gives it the BURN we love so much.
3 TRACK INTRODUCTION
This will stop you from saying too much and remind you of the important information, eg weight selection! If you say only what we suggest, your transitions will stay under 45 seconds!
4 COACHING
Understand the best way to coach the track to give your members the most effective workout. Our expert DVD presenters, who obsess about getting the coaching perfect, will help you with this. Setup Cues, when to motivate, how to set a specific intention for each set, Compulsory Cues and what to look out for in the room.
Things to look out for – how many sets, the sequencing, exercises and repetitions. The most important thing is that you feel the music and bring it alive for your members. There’s not much to do in BODYPUMP™ so, whatever you do, do it well! Use your 5 Voices, lyrics, music feel, standing strong and holding, big Shoulder Rolls and, every now and then, break out! Do the unexpected.
7 TECHNIQUE and COACHING Cues
Here we aim to provide new instructors with a quick reference for Setup, Followup and Compulsory Cues. Experienced instructors… even we can all do with some revision now and then, can’t we?
The choreography notes have been designed to make the learning obvious (you can find all the information easily) and, most importantly, logical. Faster learning and better understanding!
© Les Mills International Ltd 2011
1
WARMUP
Commander > 5:28 mins CLASS FOCUS + TRACK INTRODUCTION
BARBELL
WARMUP WEIGHT – LIGHTEST OF THE CLASS
This release we are focusing on muscles reaching fatigue at the end of every track (see Coaching Focus). We have a MASSIVE innovation in Track 4 which changes the feel of the back half of the class. Increased heart rate = more calories burned = improved shape and muscle tone. Coach people into SET Position with a Wide Grip and nail your Compulsory Cues.
MUSIC
EXERCISE
REPS
0:05 Intro _ Dance 2x8 SET Position Hands in Wide Grip Back
0:12
_ Dance 2x8 Shoulder Roll
0:19 V1
The DJ
4x8 3/1 WIDELIFT
4x
0:34
V.I.P.
4x8 2/2
4x
0:48 C
Here
8x8 1/1 WIDEROW
8x
1:17 Quiet _ Dance 2x8 4/4 WIDELIFT On last 2 cts, hands move into Normal Grip Shoulders 1:25
_ Dance 2x8 4/4 UPRIGHT ROW
1x 1x
1:32 V2
st
Ain’t no _ 4x8 3/1 UPRIGHT ROW Step R leg B to Split Stance on 1 ct
4x
1:46
Pick me 4x8 2/2 On last 4 cts, transition to OVERHEAD PRESS
4x
2:01 C
Here
4x
2:16
_ Dance 4x8 1/1
4x8 1/3 OVERHEAD PRESS
8x
2:29 Quiet _ Dance 2x8 Transition: 4/4 O/H Press then lower bar on to back. Legs
2:37
_ Dance 2x8 4/4 SQUAT On 1st ct, step into SQUAT Stance
1x
2:45 V3
Ain’t no _ 4x8 3/1
4x
2:59
Pick me 4x8 2/2 On last 2 cts, Step R leg B
4x
3:14 C
Here
8x
3:28
_ Dance 4x8 LUNGE – R On last 2 cts, Step in B foot
3:43 Rap _ Jam
Back
8x
2x8 Transition: SET Position. 2/2 O/H Press (4 cts), 2/2 O/H Press down to front (4 cts), 2/2 Upright Row down (4 cts), change to Underhand Grip & Step into SET Position (4 cts)
3:50
Make
2x8 4/4 DEADLIFT Underhand Grip
1x
3:57 C
Here
8x8 1/1 DEADROW
8x
4:27 Rap _ Jam Biceps
4x8 LUNGE – L On last 2 cts, Switch legs
2x8 Shoulder Roll
4:34
Make
2x8 4/4 BICEP CURL Set Stance
1x
4:41 C
Here
4x8 1/3
4x
4:56
_ Dance 4x8 8x Bottom Half
1x
5:10 Outro _ I’ll be
2x8 Shoulder Roll
5:18
_ Dance 2x8 4/4 BICEP CURL
5:25
_ Dance
SET Position Hold
1x
1 COACHING FOCUS FOR BODYPUMP™ 77
The real point of difference in this release is the focus on muscles reaching fatigue at the end of every track. The Education session with Bryce Hastings talks about building lean muscle in BODYPUMP™ and it’s all about fatigue! We fatigue in this release using: • Increased weights in some shorter tracks (Squats, Chest) • Slower tempos (Squats) • A MASSIVE innovation in Track 4 • New tempos, combinations and sequences that build in intensity (Squats, Biceps, Lunges, Shoulders)
COACHING The key to coaching the Warmup is to set people up in perfect SET Position (Setup and Compulsory Cues) and help them to understand why it’s important to maintain this throughout the class. • Maintain good posture • Isolate the working muscles especially under fatigue • Safely load muscles and protect the joints Remember to coach only 1 to 2 Initial Cues per exercise to get the room moving. A good guide is: exercise, tempo then target zones, eg: • Widelift 3/1 – tip from hips, bar to kneecaps • Single Widerow – bar to the lower ribs, elbows high and wide • Upright Row 3/1 – elbows lead the way, bar stops just under the chest • Overhead Press 2/2 – belly in and braced, bar moves from the chin • Squat 3/1 – butt sits down and back, knees bend forward • Single Lunge – bend both knees, drive through the front heel • Deadlift 4/4 – tension between the shoulder blades • Single Deadrow – squeeze between shoulder blades, roll shoulders back, bar to belly button • Bicep Curl 1/3 – bar to front of shoulders, down to thighs
FITNESS MAGIC
CONNECTION
This song has some great lyrics to connect to. In the first verse you can use the lyric “I feel free enough to PUMP it hard” to connect people to the song and invite them into the workout. Also use the lyric “A reason to celebrate” to let people know we celebrate them being here. Use the transition from Overhead Press to Squats to move slowly and for the class to feel the song. Use a conversational voice in the verses and pick up your voice in the highs of the chorus.
This is the most important time to connect with the people in your class. During your introduction, welcome everybody and thank them for coming. Be strong with your stage presence; remember to smile and get them excited about the workout ahead.
© Les Mills International Ltd 2011
1
WARMUP > continued
TECHNIQUE + COACHING CUES SET Position • Heels under hips • Toes turned out slightly • Knees soft • Hands thumb-distance from thighs • Gently draw the belly in and brace the abs • Lift the chest • Lift the shoulders up, roll them back and draw the blades down towards the spine • Pinch between shoulder blades Split Stance • Feet hip-width apart • Both knees soft • Body weight even in both legs
1
? KNOW IT? SHOW IT!
What can you say about this release in your track introduction that makes it unique? © Les Mills International Ltd 2011
2
LEGS/SQUATS
It’s My Life > 4:49 mins TRACK INTRODUCTION
WEIGHT SELECTION: BARBELL
DEMONSTRATE: The full range of motion (ROM), especially bottom range – Advise weight selection and coach people to pick up the bar safely and place it on the meaty part of upper back. hips just above knee-line.
MUSIC
0:05 Intro
EXERCISE
(Guitar)
2x8 4/4 SQUAT
1x
This is
6x8 2/2
6x
0:40 Br
(Drumbeat)
½x8 Hold Fitness Magic Opportunity (Head Turn L&R on the beat)
0:42 C
My life
4x8 1/1
8x
0:56
_ My heart
4x8 4x Bottom Half
2x
2x8 4/4
1x
1:10 Instr SET 2
This is
2:08 Instr
(Guitar)
4x8 4/4
RECOVERY 2:22 V3
You better
2x8 Shake the legs & transition to Wide Stance
2:29 Br
(Drumbeat)
½x8 Hold Fitness Magic Opportunity (Stomp the feet L&R on the beat)
2x
2:31 C
It’s my life
4x8 1/1
8x
2:45
It’s my life
4x8 4x Bottom Half
2x
2:59 Rep
It’s my life
4x8 1/1/2
4x
3:13 C
It’s my life
4x8 4x Bottom Half
2x
3:27 Instr
2x
(Guitar)
4x8 4/4
RECOVERY 3:42 V4
You better
2x8 Shake the legs. Stay in Wide Stance
3:49 Br
(Drumbeat)
½x8 Hold Fitness Magic Opportunity (Stomp the feet L&R on the beat)E
3:50 C
It’s my life
4x8 1/1
SET 4
F
16½x8 REPEAT SET 1
1:17 V2
SET 3
S
2x8 SQUAT MID STANCE
0:19 V1
0:12 SET 1
REPS SC
4:04 Torso Twists, It’s my lifethe legs,4x8 4x Bottom Half Recovery: shake Quadricep and Hamstring Stretches.
8x M 2x
4:19 Rep
It’s my life
4x8 1/1/2
4x
4:33 C
It’s my life
2x8 4x Bottom Half
1x
4:40
3x8 5x Bottom Half – Hold the last one down
Recovery: Torso Twists, shake the legs, Quadricep and Hamstring Stretches.
2 Track Focus I want my class to focus on working to the rhythm of the song and will motivate them to work to feel pressure in the legs. INTENSITY FACTOR >>>>>>>>>>>>>
The intensity in this track comes from the ‘pressure building’ sets of Singles, Bottom Halves, 1/1/2s
and then Bottom Halves again!
COACHING There are two things to focus on in this track:
1
Slower tempo: People can race ahead of the music so coach them to work the slower rhythm and feel the music. They will really feel the intensity if they do not bounce. A great cue: Do not race the pace!
2
Push people: So they work low to feel the pressure in their quads in the sets of Bottom Halves. We know this is what creates shape and tone, and builds muscle and strength.
Break the track up into SETS like this: SET
1
SET
2
SET
3
SET
4
• Set up your technique – sit the butt down and back, allow the knees to track towards the toes, belly in and brace the core • Get people to engage and work the glutes – squeeze the glutes
and drive through the heels to stabilize the pelvis and hips • Motivate people to keep the muscles under tension. • Work the full ROM and tempo. Stay low to feel the burn, knees just above hips, full range • Motivate, motivate and motivate. Sell the benefits – change your
body shape! Reinforce the importance of the core and shoulder SET, especially under fatigue.
FITNESS MAGIC This is a really well-known song and people know the words, so let them sing along. Some great motivational lyrics you can hook into are: “It’s my life”, “Now or never”, “Live forever”, “Frankie said I did it MY WAY!”.
magic moments Try these
1
Just before each chorus there is a bridge in the music. For the first two, look left and right with the beat of the music. It creates real drama and brings the song alive just as you go into the massive power work. Our class members love this.
2
During the last two bridges you can stamp the feet left and right on the same beat for a different kind of drama.
3
Listen to the music lots and come up with some of your own! © Les Mills International Ltd 2011
2
LEGS/SQUATS
TECHNIQUE + COACHING CUES Squat Setup • Bar on meaty part of upper back • Feet slightly wider than hips with toes turned out • Chest up, squeeze between the shoulder blades • Sit down and back with the butt, as knees move forward • Knees in line with toes • Push through the heels as you rise to activate glutes • Belly in and abs braced – especially at the bottom of the move (compulsory in Bottom Halves) Follow-up • Butt stops just above knee level • Finish with hips under shoulders • Avoid tilting the pelvis at the top • Squeeze the butt on the way up
Top Range
Bottom Range
2
? KNOW IT? SHOW IT! Why do we want people to feel pressure in the legs?
© Les Mills International Ltd 2011
3
CHEST
DJ Got Us Fallin’ In Love > 4:59 mins TRACK INTRODUCTION
WEIGHT SELECTION: BARBELL
Advise weight selection then coach people to pick up their bar safely and get SET.
MUSIC
EXERCISE
REPS SC S
0:05 Intro
_ Usher
2x8 SET UP CHEST PRESS
0:12 V1
_ So we back
4x8 2/2 CHEST PRESS
4x
0:28
Hands up
4x8 3/1
4x
0:43 C
Baby tonight
4x8 1/1
8x
0:59
So dance
4x8 4x Bottom Half
2x
SET 2
1:15 V2
_ Keep
SET 3
2:17 Rap
Hear no evil
6x8 4/4
3x
2:40 QC
Baby tonight
4x8 3/1
4x
2:56 C
So dance
6x8 1/1
12x
3:19
So dance
SET 1
3:34 Br
F
16x8 REPEAT SET 1
4x8 4x Bottom Half
2x
½x8 Down and hold M
RECOVERY 3:36 Rap
Hear no evil
4x8 CHEST RELEASE: Sit up, roll the shoulders, shake the arms, open the chest
SET 4
3:52
_ Bada bing
2x8 4/4
4:00 QC
Baby tonight
4x8 3/1
4x
4:15
So dance
6x8 1/1
12x
4:39
So dance
4x8 4x Bottom Half
4:54 Outro
½x8 Down and hold
Recovery: Shake the arms, roll the shoulders and Chest Stretch.
1x
2x
3 Track Focus I will coach people to stay low in the Bottom Halves to feel muscle pressure
in the chest.
INTENSITY FACTOR >>>>>>>>>>>> The intensity comes from isolating and feeling the work in the chest and then building intensity as the track progresses. Similar to the Squats Track, we want people to feel muscle pressure to create shape and tone in the upper body. To achieve this, use a slightly heavier weight than normal.
COACHING The key to coaching this track is to coach people through the workout. Aim for people to feel the increased muscle pressure in the chest towards the end of the track. Set a clear goal for what you want people to feel during each set of work within this track. Try this: 1
SE T
2
SET
S3 SET 4 &
• Target zones and Compulsory Cues Bar to center of chest, elbows wide to the top of your bench Belly in and brace the core, shoulders away from ears
• Isolation and reinforcement of Compulsory Cues Open your chest, squeeze the chest as you push up, shoulders away from ears
• Motivate to stay low in the Bottom Halves. • Reinforce Compulsory Cues: Belly in and brace the core, shoulders away from ears
TECHNIQUE + COACHING CUES CHEST PRESS Setup • Hands slightly wider than shoulders • Feet flat on the floor • Shoulders away from ears • Abs in and braced • Target zone – center of the chest • Elbows no lower than the bench • Elbows slightly bent at the top Follow-up • Open your chest on the way down and squeeze between your shoulder blades • On the way down, take the elbows down and wide • On the way up, squeeze your elbows in • Make sure you keep the elbows slightly bent at the top of the move • Shoulders stay away from the ears
? KNOW IT? SHOW IT! How do we bring this song alive?
FITNESS MAGIC This song is one of the biggest dance songs in the world. Bring this song alive by using your 5 Voices. Coach using your conversational voice, BUILD in the 3/1s and then go big in the Singles. (That’s harder than it sounds when you are lying down! Watch Glen on the DVD for voice contrast perfection.) Work your intense voice in the Bottom Halves. Some lyrics that might work for you: “Down down down”, “Tonight”, “Like it’s the last last night of your life life” ,“Bada bing bada boom”.
© Les Mills International Ltd 2011
4
BACK/GLUTEALS/HAMSTRINGS
Hold Me Tonight > 5:26 mins TRACK INTRODUCTION
DEMONSTRATE: The Power Press and tell the class
Advise weight selection
the importance of using the legs to drive the bar overhead with power and bracing the abdominals to support the spine
WEIGHT SELECTION: BARBELL or BARBELL for the first few times you experience the release. You can work towards your normal Back weight over a few classes or weeks.
MUSIC
EXERCISE
REPS SC S
0:05 Intro
(Drum)
2x8 SET Position, Underhand Grip
0:12 Instr
(Build)
2x8 Shoulder Roll
1x
0:18
Tonight
4x8 1/1 DEADROW – Easy start
4x
0:32 Instr
(Synth)
8x8 1/1 DEADROW – Full Range
8x
RECOVERY 1:02 Low
Hold me
5x8 Bar down. Torso twists
SET 2
1:16 V1
Tonight
4x8 2/2 DEADLIFT Overhand Grip
4x
1:29
You broke
4x8 3/1
4x
1:43 Instr
(Quiet)
2x8 4/4
1x
SET 1
1:50 Br
S
½x8 Hold and SET
1:52 Instr
(Synth)
8x8 POWER PRESS (See Technique + Coaching Cues)
2:18
Tonight
½x8 Transition: Hands to Wide Grip
2:21 Instr
(Heavy)
8x8 TRIPLE WIDEROW
RECOVERY 2:47 Low
Hold me
4x8 Bar down. Torso twists
SET 3
Tonight
3:01
F
4x
4x F
27x8 REPEAT SET 2
RECOVERY 4:32 Instr
(Beat)
4x8 Bar down. Torso twists
SET 4
(Synth)
8x8 POWER PRESS
4x M
4x8 1/1 DEADROW
4x
4:45 Instr 5:12
Recovery: Torso Twist, Mid-upper Back Stretch (clasp hands in front, chin tucked, roll spine back), Lower Back Stretch (elbows to thighs, chin in, lift spine up).
4 Track Focus I will coach the new Power Press. INTENSITY FACTOR >>>>>>>>>> The intensity in this track comes from the new move, the Power Press. It drives the heart rate up sky-high as the bar stays overhead for longer and you work the legs to drive it up. A massive anaerobic power training move. Just wait and see what happens to your heart rate here and for the rest of the class!
COACHING
FITNESS MAGIC
Make this track totally about the Power Press. It rocks, and this is the biggest Back Track in the history of BODYPUMP™!
This song has incredible highs, lows and dramatic instrumentals. An uplifting Dance song that is totally engaging. To bring the song alive use your voice. In the verses you can tune into the lyrics “Like an angel in the sky”, “You make me feel so high”. Then in the big synthesizer instrumentals (Power Presses) go big with your voice. In the Widerows use an intense voice. In the transitions when the song drops right off a conversational voice is best. In the 4/4 Deadlifts try silence. This really engages the crowd and builds anticipation going into the Power Presses.
1 Get the weight selection right 2 Demonstrate the Power Press and how to do it correctly before the track starts (see Popup on DVD) 3 Coach the need to use the legs and the core in this move 4 Sell the benefits of driving the heart rate up and burning lots of calories to get us in shape At the end of the track look out at how hard people worked, give them lots of praise for doing something so challenging and inspire them to work towards their normal back weight over time.
TECHNIQUE + COACHING CUES
POWER Press
Setup • SET Position • Use legs to drive bar up in an Upright Row • Elbows lead the movement • Drop under the bar, bending the knees • Catch the bar high on the body • Belly in and braced all the way • Drive bar up in Overhead Press • Return to the catch phase, bending knees • Power the bar up two more times • Return to SET
Clean & Catch (2 cts)
Follow-up • Bend the legs to catch the bar and then to drive overhead • Keep the heels down during the Power Presses
Power Press up & down 3x (12 cts)
Return to SET Position (2 cts) © Les Mills International Ltd 2011
4
BACK/GLUTEALS/HAMSTRINGS > continued
TRIPLE WideRoW Setup • Hands wider than SET Position (one hand-width each side) • Bend the legs and sit into the butt • Butt back, abs in and braced • Row with the elbows high and wide • Bar to lower ribs, above the belly button Follow-up • Keep the upper body still to isolate the mid-upper back • Squeeze between the shoulder blades when you pull • Keep the shoulders away from the ears Deadlift Setup • SET Position • Tip from the hip with a long spine • Knees soft • Tension between shoulder blades all the way through • Bar to the knee Follow-up • Lengthen the back of the neck and tuck the chin in • Eyes forward – 6 feet (2 meters) in front • Squeeze your hamstrings and glutes on the way up • Heels grounded into the floor DEADROW Setup • Pull your elbows to the rear • Shoulders roll backwards • Bar to the kneecaps • Squeeze between the shoulder blades • Bar into the belly button Follow-up • Roll the shoulders back and open the chest
4
? KNOW IT? SHOW IT! What are the Coaching Cues for the Power Press?
© Les Mills International Ltd 2011
5
ARMS/TRICEPS
I Like It > 5:19 mins TRACK INTRODUCTION
WEIGHT SELECTION:
BARBELL
LARGE PLATE
Tell your class that they will need the barbell (with Warmup weight) and a single plate for Standing Overhead Extensions at the end.
MUSIC
EXERCISE
0:05 Intro
REPS SC S
2x8 Set up on bench for Tricep Extension
0:12
_ One love
4x8 4/4 TRICEP EXTENSION
2x
0:26 V1
Girl please
4x8 2/2
4x
0:36
No-o-o
4x8 3/1
4x
0:54 C
I like it
4x8 1/1 TRICEP PRESS
8x
1:08
_ Party
2x8 4/4 TRICEP EXTENSION
1x
1:16 V2
Girl please
4x8 2/2
4x
1:30
No-o-o
4x8 3/1
4x
1:44 C
I like it
4x8 1/1 TRICEP PRESS
8x
1:58 Rap
_ Go DJ
8x8 2/2 PRESS/PULL-OVER COMBINATION
4x
RECOVERY
2:27
Don’t stop
4x8 TRICEP RELEASE: Sit up, shake the arms, release the triceps
SET 3
2:41 V3
_ Party
3:59
Don’t stop
4x8 Transition: Standing O/H Tricep Extension, plate in hands
4:14 PC
_ Party
2x8 4/4 STANDING OVERHEAD TRICEP EXTENSION Split Stance R leg B
SET 1
SET 2
SET 4
F
22x8 REPEAT SET 2 S
1x F
4:21 C
I like it
8x8 1/1
16x
4:49
_ Party
4x8 1/3
4x
4x8 1/1
8x M
5:03 Instr
Down to the front and hold Recovery: Shake arms and Tricep Stretches.
5 Track Focus I will coach correct target zones and motivate in the Overhead Tricep Extensions. INTENSITY FACTOR >>>>>>>>>> The intensity in this track comes from the isolated tricep work in the Tricep Extensions followed by the stabilization required to perform the Press/Pull-over Combination. When you get to the Standing Overhead Tricep Extensions the shoulders are fatigued from the Power Presses in Track 4 so the demands are much higher. Make sure you finish the final set with a strong trunk position and keep the isolation in the triceps.
COACHING
FITNESS MAGIC
The key to coaching this track is to break down each block of work and focus on one thing to coach at a time. For the last block of work (Standing Overhead Tricep Extensions) the MOST important thing is MOTIVATION! The shoulders are fatigued from Track 4 and you really need to coach people to stabilize so they keep the work in the triceps.
The best way to make this song come alive is to hook into the party feel and use the great lyrics in the song: “Party, karamu, fiesta, forever”. When you hit each chorus you can use the lyrics “Baby I like it” to connect to people in the room and to connect to the song – “Do you like it? Do our triceps like it? etc. Other lyrics that really work to motivate and connect people are “Screaming like never before” and “Come on and give me some more”. If you have a good voice try singing the lyrics “Round, round, round, give a low low low”.
Coach it like this: SET
1 • Compulsory Cues and Isolation Draw the abs in and brace them to anchor the body into the bench Keep your elbows pointing to the ceiling at the bottom Shoulders away from ears
SET
2 • More Compulsory Cues and Target Zones for
Press/Pull-over Combination Shoulders away from ears, bar to lower ribs, push over the forehead, back to ribs and reset, brace the abs when the bar goes over head
SET
3 • Motivate people to work with correct ROMs and work the rhythm to keep muscles under tension.
SET
4 • Coach Isolation – Standing Overhead Tricep
Extension Bend the knees, brace the abdominals, keep the chest lifted, shoulders away from ears • Motivate here, especially as the shoulders are fatigued.
CONNECTION A great time to connect to people is in the Standing Overhead Tricep Extensions. Use names, have an open, encouraging face and motivate people to work hard.
© Les Mills International Ltd 2011
5
ARMS/TRICEPS > continued
TECHNIQUE + COACHING CUES Tricep EXTENSION Setup • Hands shoulder-width apart • Shoulders away from the ears • Belly in and brace the abs • Head supported on the bench • Feet flat on the floor • Bar to forehead Follow-up • Keep the elbows squeezing in together • Keep the wrists strong • Keep the elbows directly above the shoulders Tricep PRESS Setup Same as Tricep Extension. • Bar down towards the body • Aim for the lower ribcage Follow-up • Keep the elbows by the side of the body • Elbows no lower than the bench top to protect the shoulders • Avoid popping the shoulders forward • Shoulders away from the ears PRESS/PULL-OVER COMBINATION Setup • Lower the bar down towards the body • Aim for the lower ribs • Push the bar over head, stop just over the forehead • Bar back to ribcage and then to top • Keep the abs braced so that the lower back does not lift off the bench Follow-up • You can go further than the forehead so long as you do not arch or lift your back off the bench • Really brace the abs especially when the bar goes over head • Keep it smooth and even to keep the muscles under tension
(2 cts)
(2 cts)
(2 cts)
(2 cts)
5 Standing overhead Tricep extension (Plate) Setup • Split Stance – knees soft, weight even in front and back foot • Plate extends over head • Lower plate back and down, keeping the elbows facing forward • Shoulders down, away from the ears • Belly in tight and braced Follow-up • Sink into the legs and keep a strong core • Keep your shoulders back and down to keep the work in the triceps
?
KNOW IT? SHOW IT!
When is the most important time to motivate in this track? © Les Mills International Ltd 2011
6
ARMS/BICEPS
Diamond Eyes (Boom-Lay Boom-Lay Boom) > 5:25 mins TRACK INTRODUCTION
WEIGHT SELECTION: BARBELL
or BARBELL
DEMONSTRATE: The Combination Advise the weight selection for this track and tell people about the Combination. Also tell them that the tempo is slower than normal so the biceps will be under tension for longer.
MUSIC
EXERCISE
0:05 Intro
SET 1
SET 2
REPS SC S
1x8 SET Position, hands in Underhand Grip
0:09 Instr
(Guitar)
6x8 4/4 DEADLIFT
3x
0:34
(Beat)
2x8 4/4 BICEP CURL
1x
0:43
_ Boom-lay
4x8 8x Bottom Half
1:00 V1
_ Wait
4x8 2/2 On 1st ct, step L leg B On last 2 cts, step B into SET Position
1:16 PC
_ Boom
4x8 8x Bottom Half
1:33
I’m on the
4x8 COMBINATION 4x Single Bicep Curl 4x Bottom Half
1:50 Instr
(Guitar)
2x8 Shoulder Roll
1:59 V2
Damn
4x8 2/2 On 1st ct, step R leg B – Fitness Magic Opportunity. On last 2 cts, step back into SET Position
2:16 PC
_ Boom
4x8 8x Bottom Half
2:33
4x
F
1x
4x
I’m on the
8x8 COMBINATION
RECOVERY 3:06 Quiet
Eyes
4x8 Bar down, shake the arms, release the biceps. On last 4 cts, pick up bar and stand in SET Position
SET 3
3:23 V3
_ Every
4x8 2/2 BICEP ROW
2x
S
3:40 Instr
(Guitar)
4x8 1/1 BICEP ROW
4x
F
3:57 QC
_ I’m on the
2x8 Shoulder Roll
4:06
_ I say
2x8 4/4 BICEP CURL
1x
M
4:14 C
I’m on the
5:05 Rep
Eyes
SET 4
5:22
12x8 COMBINATION 4x8 1/1 BICEP CURL ¼x8 Halfway and Hold
Recovery: Shake arms. Bicep Stretch. Thumbs in and down, arms back.
2x
3x 8x
6 Track Focus I will coach the accumulation of muscle pressure through the Combinations. INTENSITY FACTOR >>>>>>>>>>>> The intensity in this track comes from the Combination and the accumulation of working muscle pressure in the biceps. The Combinations get harder as the track progresses and the final 8 Singles really nail the arms.
COACHING To coach this track well, set a focus for each set: 1 Nail the targets for the bar (see Technique + Coaching Cues)
2 Get people to isolate the muscles (bend the knees, brace the abs, chest lifted, body still)
3 Use the Bicep Rows as active recovery for the biceps 4 Sell the Combination and motivate, especially in the last minute of the track.
TECHNIQUE + COACHING CUES Bicep Curl • Abs in and braced • Chest up • Shoulders up, back and blades down, in towards spine • Both knees soft • When in Split Stance – weight even in both legs • Elbows by the side of the body • Bar stops just in front of the shoulders and goes all the way down to the thighs • Keep the body still Bicep ROW Setup • Tip from the hips • Bar to kneecaps • Pull the bar to the ribcage, just under chest • Elbows pull high to the back Follow-up • Pull the forearms into the biceps • Squeeze the biceps • Brace the abs • Tension between shoulder blades
? KNOW IT? SHOW IT! How do we isolate the biceps?
FITNESS MAGIC + CONNECTION This song has a strong feel perfect for bicep training. Use some lyrics like “We’re on the front line, we’ll be fine, goodbye to my weakness” to connect people to the music. Like a Heavy Metal rock-star, build your voice as the song builds. In the verses be conversational, build just before the Combinations and go big in the chorus. When the song drops in the recoveries, lower your voice or be silent for real dramatic contrast. In the last 8 Singles go BIG! When you step back into Split Stance in the second verse do it on the first beat of the verse and strike it when the guitar hits. It’s a great opportunity to use our body and create Fitness Magic. When you watch the DVD, Nathan, who is also fluent in Maori, speaks to the class with an inspirational message: “Mai tawhito rangi, Ki te whaiao, Ki te ao Marama!” which means ‘Shine to the sky, the light brightens into the moonlight’. In general translation this means ‘From the present we all go into the future towards the moonlight’. Kia ora, Nathan!
© Les Mills International Ltd 2011
7
LEGS/LUNGES
Only Girl In The World > 5:34 mins TRACK INTRODUCTION
WEIGHT SELECTION:
BARBELL
PLATE
Barbell (Chest or Back weight) Advise the weight options of plates for Lunges and barbell for Squats
MUSIC
SET 2
SET 3
and talk about stride length (90/90) and the correct ROM
EXERCISE
REPS SC
4x8 KNEELING HIP FLEXOR STRETCH – R (L leg F)
0:05 Intro
SET 1
DEMONSTRATE: The Bench Lunge
S
0:18 Instr
(Beat)
4x8 KNEELING HIP FLEXOR STRETCH – L (R leg F)
0:31 V1
You to love
2x8 Transition: BENCH LUNGE – L (L leg on bench) OPTION: Plates
0:38
Thinking of
2x8 4/4
1x
0:44
Forget
4x8 3/1
4x
0:58 C
Make me
8x8 1/1
16x
1:24
Make me
1x8 Transition: Hold last one down, plates down and stand on bench
1:28 Instr
(World)
4x8 4/4 BACKWARD-STEPPING LUNGE – L (L leg on bench)
2x
1:41
(Beat)
4x8 1/1
8x
F
1:54 C
Make me
4x8 1/1 with Knee Lift
8x
M
2:08 V2
You to take 29x8 REPEAT SET 1 – R
F
3:44 V3
Take me
4x8 Transition: Barbell on to back and into SQUAT SET Mid Stance
S
3:58
Tell you
4x8 3/1 SQUAT
4x
4:11 QC
Make me
8x8 4/4
4x
F
4:38 C
World
8x8 1/1
16x
M
5:04 Instr
(Beat)
5:31
8x8 8x Bottom Half ¼x8 Down and hold
Recovery: Shake legs, Quadricep Stretches.
? KNOW IT? SHOW IT! How do you activate the glutes in a Lunge?
2x
F
S
7
Track Focus I will coach great Lunge technique and allow space for the music to really drive the workout. INTENSITY FACTOR >>>>>>>>>>>>>>>>> The intensity in this track comes from the sequencing of weighted Bench Lunges to Backward-Stepping Lunges followed by a set of heavy Squats at the end. The Lunges pre-fatigue the legs and then the Squats inject the final pressure for awesome fitness results.
TECHNIQUE + COACHING CUES
The best way to coach this track is to have a clear objective for each block of work. Getting people to focus on just one thing at a time allows them to feel the exercise and work towards perfect technique.
BENCH Lunge Benefits: Allows us to get more work into the glutes of the front leg as the ROM increases. Setup • Front foot on bench top • Step back to 90/90 stride length • Feet stay hip-width • Belly in and braced, chest up • Back knee moves towards the floor • Back knee stops level with the top of the bench • Front knee in line with toes to activate glutes • Knee stays over the ankle Follow-up • Push through the front heel to activate glutes • Can you see your big toe at the bottom range?
SE
T3
SE
T2
SE
T1
COACHING
Bench Lunges – Foot position and body alignment: • Feet hip-width, long step back, hips square to the front Backward-Stepping Lunges – ROM and glute activation: • Back knee to bench level, front knee in line with toes, drive through the front heel, squeeze your glutes Bench Lunges • Reinforce the correct knee alignment, glute activation and ROM! Backward-Stepping Lunges • Use more Motivational Cues to get people to work hard in each block • Squats – Setup technique: Challenge people to stay low in the Bottom Halves to feel the pressure in the thighs. This is when we change our body shape
FITNESS MAGIC + CONNECTION
This is a huge song and a real peak in the class. Bring the song alive by working the contrast in the music. In the Introduction, hook people into the song when the big beat hits. Then use your conversational voice during the verses and build into each chorus. Go big in the chorus and then save your best intense voice for the last block of Squats (the Bottom Halves). You create music magic when you ‘zip it’ (be quiet) during the super slow Squats. Let people feel the workout and feel the sting, then, right before the chorus kicks in, grab people and go big. Watch Rania do this with her voice during the song. She really got inside the music and brought the song alive.
Option: 2 Plates
Option: Single Plate
BACKWARD-STEPPING LUNGE Setup • Long step back • Feet stay hip-width • Push all the way to the top, lead with the chest Follow-up • Use your glutes to push to the top, stand all the way up • Drive your heel into the bench to work your glutes • Brace the abs for more power
© Les Mills International Ltd 2011
8
SHOULDERS
Ti Sento > 4:44 mins TRACK INTRODUCTION
WEIGHT SELECTION:
BARBELL
and
2 PLATES
DEMONSTRATE: Reverse Fly
Advise weight selection: Bicep weight and a little bit more.
MUSIC SET 1
0:18 V1
SET 2
SET 3
SET 4
SET 5
EXERCISE
0:05 Intro 24 hours My style
REPS SC S
4x8 4/4 PUSHUP
2x
4x8 1/1
8x
F
4x
M
0:31
Everybody
0:44 Br
_ Alright
0:54
Non ha
8x8 4/4 REVERSE FLY
1:20 C
Ti Sento
6x8 1/1
12x
F
1:39
O no
3x8 1/3
3x
M
1:49 V2
24 hours
4x8 2/2
4x
2:03 Br
Se non ha
2x8 Transition: Standing SET Stance
2:08
Anima
2x8 4/4 SIDE RAISE
2:15 C
Ti Sento
6x8 1/1
4x8 1/1/2
S
2½x8 Transition: Kneeling L leg F with plates facing inwards 4x
S
1x 12x
F M
2:35
Amo o no
3x8 1/3
3x
2:44 V3
24 hours
4x8 2/2 On 1st ct, step R leg B to Split Stance
4x
2:58 Br
Se non ha
2x8 Shoulder Roll
3:04
Anima
2x8 4/4 SIDE RAISE
1x
3:09 C
Ti Sento
9x8 2/2 ROTATOR PRESS On 1st ct, step L leg B to Split Stance
9x
S
S
2x8 Transition: Plates down and pick up barbell to O/H Press Start Position, Split Stance, R leg B
3:40 Br
3:47 V4
24 hours
8x8 4/4 OVERHEAD PRESS
4:12 C
Ti Sento
6x8 1/1
4:32
Amo o no
3x8 1/3 On last rep, Step into SET Position and hold it up
Recovery: Shake arms, Deltoid Stretches (arm across front of body).
F/M
4x
F
12x
M
3x
8 Track Focus I will coach the Reverse Fly and take people to a peak in this track. INTENSITY FACTOR >>>>>>>>>>>>>>>>> The intensity in this track comes from the sequencing in each block of work. Slow 4/4s to set you up then Singles followed by 1/3s make you work hard to keep your form. Just when you think it’s over, there are 2/2s; this is a true test of your muscle endurance. Again the muscle pressure builds in this track for awesome results.
CONNECTION + FITNESS MAGIC This is a huge anthem. Your job in this song is to use the music to take people to a peak in the class. You can do this three ways:
1 Voice. As the song progresses build with your voice. Go big in every set of Singles and then in the 1/3s
stay energized and use your intense voice in the 2/2s as this is when the pressure is most intense and people hit big fatigue. Use the transitions to back right out with your voice.
2 Words. There are some subtle but awesome lyrics you can connect to.
• At the start of the song say “BODYPUMP™ – it’s all about the sound… and the workout” • Some awesome lyrics: “Alright”, “Yeah”, “Give it up now”, “24 hours a day, 12 months a year!”. Hook into these to stay connected to the song.
3 Body. Go slowly in the transitions to match the soft sound. Don’t race it and be strong and grounded. In the last repetition of Overhead Presses, step in to SET Stance for a dramatic finale.
TECHNIQUE + COACHING CUES
COACHING
REVERSE FLY
First, demonstrate the Reverse Fly!
Benefits: The Reverse Fly increases the demand on the shoulder girdle stabilizers as they work without any assistance from the elbow flexors. The wider action increases the stress on the working muscles. Setup (Kneeling one leg in front) • Tip forward so body at 45-degree angle • Chin over knee • Plates face inwards • Shoulders away from the ears • Drop the shoulder blades down • Slight bend at the elbow • Lift arms to the side, stopping just under shoulder height • Plates should face the floor at top of the move Follow-up • Keep shoulders away from ears • Keep a slight bend at the elbows throughout • Chin tucks in, eyes 3 feet (1 meter) in front
Secondly, for each exercise:
1. Use 2 to 3 cues to set people up.
2. Check technique in the room and use Follow-up Cues to help people perfect technique and feel the exercise, especially in the 1/1s and 1/3s. 3. Motivate in the 2/2s as this is when fatigue is high. Use 1 to 2 Follow-up Cues to help people succeed to the end.
© Les Mills International Ltd 2011
8
SHOULDERS > continued
TECHNIQUE + COACHING CUES SIDE RAISE (STANDING) Setup • Split Stance • Elbows at 90 degrees • Lead the movement with the elbows Follow-up • Bend the knees • Abs in and braced • Elbows stay lower than shoulders Option: To increase intensity widen the angle at the elbow Rotator Press Benefits: It works the key stabilizing muscles of the shoulder girdle including the muscles of the rotator cuff and scapula retractors. This will improve functional strength and control for activities such as lifting overhead. Setup • Elbows lead to the side, stopping just under shoulder height • Rotate shoulders to open the arms • Rotate to SET the same way Follow-up • Squeeze between the shoulder blades as you pull back • Complete all 8 phases of work • Belly in and braced OVERHEAD PRESS (STANDING) Setup • Split Stance – weight even in front and back foot, front knee soft, abs in and braced • Bar moves from chin and presses over head • Keep the elbows soft at the top and the bar in front of the body Follow-up • Belly in tight and the abs are braced • Keep the head and eyes forward • Shoulders away from ears as you Press • Try to keep your body upright and don’t lean back – keep the work in the shoulders
8
? KNOW IT? SHOW IT! What three ways can we bring this song alive to create magic?
© Les Mills International Ltd 2011
9
ABDOMINALS/CORE
We No Speak Americano > 4:18 mins TRACK INTRODUCTION
DEMONSTRATE: The Side Oblique Crunch
LARGE PLATE
Advise that people will be working with a large plate for the Plate Crunches.
MUSIC
EXERCISE
0:05 Intro SET 1 0:20 0:35 V1
REPS SC S
4x8 SET UP Plate Crunch Comme
4x8 4/4 PLATE CRUNCH
2x
Comme
4x8 2/2
4x
SET 2 0:51 Br
S
½x8 Transition: Side Oblique Crunch
0:53
L’americano
4x8 1/3 SIDE OBLIQUE CRUNCH – L
4x
1:08
L’americano
4x8 1/1
8x
1:23 SET 3 1:39 Instr
L’americano
4x8 Pulse OBLIQUE CRUNCH – hold the last one up
F
F M
16x S
(Piano)
2x8 Transition to other side
1:47
L’americano
4x8 1/3 SIDE OBLIQUE CRUNCH – R
4x
F
2:02
L’americano
4x8 1/1
8x
M
4x8 Pulse OBLIQUE CRUNCH – hold the last one up
2:17 SET 4 2:32
Quiet
L’americano
4x8 HOVER with ALT TOE TAP
4x 4x
3:09
L’americano
4x8 HOVER with ALT HAND TAP
3:24
Whiskey
2x8 HOVER
3:32 Instr 4:03 Outro
S
1½x8 HOVER
2:44 Br 2:54
16x
4x8 Transition: Hover – OPTION: On knees
8x8 AROUND THE WORLD 2x ALT TOE TAP, 2x ALT HAND TAP (16 cts) 4x8 HOVER
F
M F
4x M
9 Track Focus I will coach the new Side Oblique Crunch. INTENSITY FACTOR >>>>>>>>>>>>> The intensity in this track comes from the new Side Oblique Crunch and the Hovers with Toe and Hand Taps at the end.
COACHING Do three things:
1
Demonstrate the Side Oblique Crunch and tell the class we are working our obliques, known fondly as our ‘love handles’.
2
Set up the Plate Crunch and have people lift their heels to work the abs more. It reduces the base of support so people have to use their core more to stabilize.
3
Coach the Hover with Toe Tap and Hand Tap, placing focus on keeping the butt down and avoiding twisting through the body.
FITNESS MAGIC + CONNECTION This song has a light and happy feel so even though you are doing lots of coaching, have some fun and match the happy feel of the song. Nathan suggests it’s like “tap dancing”.
TECHNIQUE + COACHING CUES SIDE OBLIQUE CRUNCH Setup • Lying with knees to side • Hips and knees at right angles • Arm to side, palm facing upwards • Fingertips to temple • Shoulder blades down on the floor • Lift the shoulder towards the hips Follow-up • Use the lower arm to help lift in to the Crunch • In the 1/3s and Singles the shoulder blade touches the floor in between each repetition • In the Pulses, shoulder blades stay off the floor • Don’t use the neck or pull on the head • Head and neck in one line • Squeeze the obliques
? KNOW IT? SHOW IT! How do we set up the Side Oblique Crunch?
© Les Mills International Ltd 2011
10
COOLDOWN/STRETCH
One Last Chance > 3:29 mins TRACK INTRODUCTION Encourage your class to stay for the stretches and explain how this is a vital part of the workout and how a good stretch is beneficial for recovery, reduces risk of injury and helps prepare them for the next workout. Coach each stretch and help them feel release in each muscle group.
MUSIC
EXERCISE
0:05 V1
Tell me
0:17
Tell me
0:32 C
_ I don’t
0:43
_ No more
0:58 Instr
(Guitar)
1x8 Knees in to chest
1:04 V2
You say
2x8 Lower Back/Gluteal Stretch – R (knees to one side)
1:15
Does your
3x8 Lower Back/Gluteal Stretch (deeper) – R (top knee slides off closer to body)
1:33 C
_ I don’t
2x8 Lower Back/Gluteal Stretch – R
1:45
_ No more
3x8 Lying Hamstring Stretch – R
2:02 Ref
Gimme
1x8 Transition
2:08
Right
2½x8 Kneeling Back Stretch – Arms to the floor
2:23 Quiet
_ I don’t
4½x8 Kneeling Hip Flexor & Tricep Stretch – R&L
2:49 Ref
Gimme
4x8 Standing Quadricep Stretch - L&R
3:12
Gimme
2x8 Standing Shoulder Stretch – L&R
3:25 Outro
2x8 Lower Back/Gluteal Stretch – L (knees to one side) 2½x8 Lower Back/Gluteal Stretch (deeper) – L (top knee slides off closer to body) 2x8 Lying Gluteal Stretch – L 2½x8 Lying Hamstring Stretch – L
2x8 Chest Stretch – Arms open wide
10 Track Focus I will congratulate my class on a great workout.
© Les Mills International Ltd 2011
© Les Mills International Ltd 2011
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