BJ77-PDF

L A C I TROP E S U HO Y T R A P RELEASE

PRESENTERS FROM NEW ZEALAND, UK

77

FEATURES

· INTERNAL & EXTERNAL COACHING · NEW RESEARCH: RPM BENEFITS · BODYJAM – SOME MOST ALL

OUR

DECLARATION OF INTENT

The Les Mills global family is made up of 16,000 fitness clubs, 100,000 instructors and millions of participants from 112 countries around the globe.

SEPARATED BY GEOGRAPHY, RELIGION, RACE, COLOR AND CREED, WE ARE UNITED IN OUR LOVE OF 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 different people and societies have different standards for dress, popular culture and dance.

WE ALSO KNOW THAT WHAT IS CONSIDERED APPROPRIATE IN SOME CONTEXTS CAN BE SEEN AS INAPPROPRIATE IN OTHERS.

Hey instructors! When it comes to mixing up past releases, you can teach back as far as BODYJAM 32, with some exceptions: Many of the older BODYJAM blocks have a considerably higher complexity level that will be out of reach for many new members in your class. If you teach the more complex routines from past releases, you will inevitably alienate new participants, and they will be unlikely to come back. For example, blocks to avoid: BODYJAM 37 Jazz Rock BODYJAM 38 Latin Block BODYJAM 39 Dance 4 Life BODYJAM 40 Jive & Swing, Krump Club BODYJAM 43 Disco Cardio BODYJAM 46 Tribal Explosion BODYJAM 49 Street Jazz BODYJAM 77

As a company that leads group fitness experiences for millions of people every day, we walk a fine line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected. Choosing, licensing and matching choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references that may cause offense. If we can, sometimes there will be an alternative track (at the bottom of the track list) for you to use instead.

WE EMBRACE OPEN COMMUNICATION WITH OUR GLOBAL FAMILY SO DIFFERENCES OF OPINION CAN BE EXPRESSED, AND COMPROMISES REACHED. ABOVE ALL, WE ARE PASSIONATE ABOUT DELIVERING LIFE-CHANGING FITNESS EXPERIENCES, EVERY TIME, EVERYWHERE.

BLAH BEANDLOUD HEARD Tell us what you think of this release. Visit lesmills.com/BLAH

If you have a more advanced audience who you have taught these routines to over many years, then maybe you can pull out one of these blocks once every six months. But if, like me, you have a bunch of new people in each class you teach, then I strongly suggest you avoid these blocks with higher complexity. However, there are some incredible older tracks, full of magic and simple, pure dance feel: BODYJAM 41 La Bomba, BODYJAM 33 Hey Mama, BODYJAM 42 Jam De Podium, and who could forget the Battle from BODYJAM 32! Pick and choose your tracks carefully and you will have the floor on fire every week.

CONTENTS Internal & External Coaching New Research: RPM Benefits BODYJAM – Some Most All TRACK

2:49

2015 RCA Records, a division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Brown, Small, Dees, Griffin, Franklin, Blake, Bauza, Nowee, Griffin III, Hale, Chisolm, Cook, Robinson, Stone

Chris Brown

2:50

September

Throttle x Earth, Wind & Fire

4:16

Style 4 Animal 2015 Mad Decent. Written by: Pennington

Jackal

2:58

5 Sorry Courtesy of the Universal Music Group. Written by: Tranter, Michaels, Bieber, Moore, Tucker

Justin Bieber

3:07

That 6 Feel 2015 Sup Girl Records. Written by: Calleja, Glova, Greendberg, Wayne, Allread

Kronic feat. Raven Felix

2:19

Faithful 7 Be2008 AV8 Records. Written by: Combs, Evans, Lawrence, Crawford, Emery, Edwards

Fatman Scoop

2:27

Dillon Francis & Bro Safari

3:00

2

TROPICAL HIP HOP

3

8

AFRO HOUSE PARTY

Picture Me Rollin’

2015 Columbia Records, a division of Sony Music Entertainment under exclusive license to Ultra Records, LLC. Written by: McKay, Willis, White

Pull It

2015 Columbia Records, a division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Francis, Weiller

Loose 9 Booty 2015 Mad Decent. Written by: Ragland, Hurst

10

Boom

2015 Mad Decent under exclusive license to Because Music. Written by: Pentz, Meckseper, Romme, Donaldson, Griffin

Party Favor feat. Fly Boi Keno Major Lazer feat. MOTi, Ty Dolla $ign, Wizkid & Kranium

2:07 3:39

(Dillon Francis Remix) 11 Omen Courtesy of the Universal Music Group. Written by: G. Lawrence, H. Lawrence, Napier, Smith

Disclosure

4:02

(Extended Mix) 12 Strong 2015 SpinninRecords.com Written by: El Ghoul, Hollowell-Dhar, Tebaldi

R3hab & KSHMR

4:04

Qulinez

5:07

13 14

Hookah

2015 Xelon Entertainment. www.xelonentertainment.com Licensed courtesy of Xelon Entertainment Pty Ltd. Written by: Lager, Gustafsson

WTF (Where They From)

2015 Atlantic Recording Corporation. Produced Under License From Atlantic Recording Corp. Mass Confusion Productions/Ascap. Pharrell Williams - More Water From Nazareth Publishing Inc. Written by: Elliott, Williams

Missy Elliott feat. Pharrell 2:49 Williams

Tali Ma 15 OriDoorn / SpinninRecords.com Written by: Ketelaars

Sander van Doorn

4:30

Comes The Sun (Tom Staar Remix) 16 Here 2015 Armada Music B.V. Written by: Kissas

Will K.

4:31

Show You 17 I’ll Courtesy of the Universal Music Group. Written by: Bieber, Feemster, Gudwin, Tucker, Moore

Justin Bieber

3:20

Hardwell feat. Amba Shepherd

4:30

19 Yezzur 2015 Banzai Recs. Written by: Stefanovic

Reid Stefan

1:06

In Herre (Clean) 20 Hot 2002 Universal Motown Records, a division of UMG Recordings, Inc. Written by: Haynes, Williams, Brown

Nelly

1:09

Reid Stefan

1:38

Afrojack & R3hab

4:56

18 MASH IT!

ARTIST

Yellow Claw & Flux Pavilion feat. Naaz

Me 1 Catch 2015 Mad Decent. Written by: Yellow Claw, Flux Pavillion

21 22

United We Are (Armin van Buuren Remix)

2015 Revealed Records under exclusive license to disco:wax. Written by: Shepherd, van de Corput

Yezzur

2015 Banzai Recs. Written by: Stefanovic

Prutataaa

2011 Wall Recordings / SpinninRecords. Under exclusive license to Hussle Recordings, a division of Ministry of Sound Australia Pty Ltd. (www.ministryofsound.com.au) Licensed courtesy of Ministry of Sound Australia. Written by: van de Wall, El Ghoul

© Les Mills International Ltd 2016

BODYJAM 77 EXPRESS FORMATS 30-MINUTE OPTION 1:

30-MINUTE OPTION 2:

Track 1 Warmup Track 2 Isolations Tracks 4–10 Tropical Hip Hop Track 17 Groovedown TOTAL TIME 28:36

Track 1 Warmup Track 2 Isolations Tracks 12–16 Afro House Party TOTAL TIME 26:40

NOTE: There is no Groovedown in most express format options. Please advise participants to keep moving around after the class until their breathing and heart rate return to normal and to do their own stretches to assist their recovery. The 30 and 45-minute class formats have been customized for this release. In the future, if you mix and match using different releases, please use the standardized express formats in the Instructor Education section on www.lesmills.com.

CREDITS Music Selection Gandalf Archer Mills Choreography Gandalf Archer Mills Creative Consultant Phillip Mills Chief Creative Officer Dr Jackie Mills Creative Director Diana Archer Mills Program Coach Chris Richardson Program Planner Eden Graziani Technical Consultant Bryce Hastings

45-MINUTE: Track 1 Tracks 4–10 Tracks 12–16 TOTAL TIME

Warmup Tropical Hip Hop Afro House Party 43:27

KEY B up F B Br Br D C Instr Intro L mins O/H OTS Outro PC Ref

build up forward back bridge (non-chorus) break down chorus (Music column) instrumental introduction left minutes over head on the spot last few bars of music pre-chorus refrain (recurring phrase or song lines)

Rep Reps Xx R Tempo V

reprise (part of the chorus repeated) perform the Sequence/Exercise x times right normal pace of the music verse This move is featured in ‘Dance School’

Please note the color to represent the correct level of execution BASE FLAVA BREAKOUT

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, and 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.

BODYJAM 77

BODYJAM 77

From L-R: Linsey Walklin, Gandalf “G” Archer Mills, Erin Maw

This is TROPICAL HOUSE PARTY cause hot damn it was warm in Auckland city when we filmed this release for you. The good news is that I’ve tested it in colder climates, so even if it’s freezing where you are, it feels just as tropical. The Track 1 electric collaboration Catch Me is loose and a little out of control. What a great way to start the class, then Picture Me Rollin’ sets up Float The Chest. Now this combo features in the Tropical Hip Hop block and you gotta work the rhythm of the feet. Then we got some old-school Bobby Brown flavour to finish it off. Next comes the Funk in September…and how great is this remix?!? Your class will be singing along, and always cue the Square just like in the masterclass. Ok…TROPICAL HIP HOP! “G what’s Tropical Hip Hop…I DON’T KNOW BUT I LOVE IT!!”

Next up Omen delivers a subtle yet sticky Recovery track, then holly schmolly the music I have for you here. This is AFRO HOUSE PARTY. Arm Combo to EDM, Shoulder Roll Drag to humungo Dutch House, Salsa to WTF (WTF, indeed…) . The first move is the last move which makes no sense till you see it, no… Feel it, LIVE. Groovedown brings us home with slow sweet sun salutations to the beautiful I’ll Show You. Take your time with all the Yoga, then drop into the Double Heel Body Wave for that wondrous contrasting sound. Body Jam 77 is a Tropical House Party, I really hope you love this release and your class loves feeling it. It was an absolute dream making it for you.

We kick off with the bass ridden Animal Style, before a soul-searching session commences with Sorry. When it comes to the arm wave in track 8 Pull It; YouTube search Learn How To Arm Wave and you’ll find heaps of great tutorials that will help you if you’re struggling with this move. Boom!

BODYJAM Presenters Gandalf “G” Archer Mills (New Zealand) is Program Director for BODYJAM. He is based in Auckland and has dedicated his life to dance performance and teaching. Linsey Walklin (United Kingdom) is a BODYJAM, BODYCOMBAT and SH’BAM Instructor and Trainer, and a BODYATTACK and BODYPUMP Instructor. She is based in Plymouth, where she also teaches freestyle dance classes.

Erin Maw (New Zealand) is a BODYJAM, BODYATTACK, BODYCOMBAT and SH’BAM Instructor and Trainer, and a LES MILLS GRIT Series Coach and Trainer. She is based in Auckland.

© 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.

© Les Mills International Ltd 2016

INTERNAL & EXTERNAL COACHING Great coaches have the ability to drive people to succeed in ways they never would have dreamed of. Don’t you want to be that coach? Internal and External cueing can make a huge difference to athletic performance in our participants. They’ll help you to improve execution and manipulate intensity – two key objectives of Layer 2 coaching. •• Internal cues encourage people to focus on their body parts and the mechanics of the movement. •• External cues inspire people to focus on the outcome of the movement; their energy is directed outside the body. For example, in the Tricep Kickback Row in BODYPUMP, we could say, “squeeze the triceps”. This is an Internal cue that focuses the attention inward. OR we could say, “drive the plate up and back”. This is an External cue – you’re asking participants to focus on the outcome of the movement. To get someone to run faster, you could say “extend your hip” – this would be Internal – or “push the floor behind you” – which would be External. When we train the core, we often say, “squeeze your abs” – this is Internal. An External, outcome-focused cue would be to say, “imagine you’re about to get punched in the stomach”. So why should we care? Different cues can produce different outcomes, and many coaches believe that External cues deliver better results. This is because External cues work with the body’s natural movement; BODYJAM 77

they are in sync with it. Internal cues, on the other hand, can interrupt automatic movement. When you concentrate on how things move, you can interrupt the body’s natural response. Think about how you teach a child to walk. Most parents don’t say, “lift your foot off the floor by flexing at the knee and engaging your hip flexor”! Instead we say: “come to me, over here…” By focusing on the movement outcome (External focus) we achieve the goal in the most natural way. Many athletes improve performance when they have an external focus. People doing a forward jump went further when encouraged to get as close to the target as possible, compared to a group who were asked to extend their knees as quickly as possible when they jumped.1 Are Internal cues still relevant then? Yes! People don’t always know how to perform an exercise instinctively. For example, getting the glutes to engage optimally doesn’t come naturally to many people. Some participants– particularly beginners – need to be coached with an internal focus to establish good technique. Example: The Squats track in BODYPUMP. •• In Set 1 you’ll use Layer 1 cues to set up the move correctly. •• In Set 2 the majority of your coaching will focus on Layer 2, eg in a Wide Squat you could cue, “driving your knees out” to engage the side glutes. This is an Internal Layer 2 cue. •• In Set 3 you could follow up with an External, outcome-focused cue to enhance that element of the Squat, eg “let’s focus on driving those knees out even more; try and rip the floor beneath you apart”. Focusing on

trying to rip the floor apart is External and builds on your coaching from Set 2. Example: The Deadlift in BODYPUMP. You could cue: “Lift your chest as you tip forward from the hips”. This is an Internal cue to improve execution. This can be followed up with “show me what’s written on your tee-shirt”. This is a great External cue that enhances the move by providing an outward focus.

Action Plan: Watch the Masterclass and identify as many Internal and External cues as you can. Listen carefully. Are the cues encouraging participants to focus on their body parts and mechanics? Or are the cues directing the energy outside the body, inspiring people to focus on the outcome of the movement? Become a master at identifying the difference between Internal and External cues. 1 Effect of Attentional Focus Strategies on Peak Force and Performance in the Standing Long Jump. Wu et al. May 2012.

Using a mix of Internal and External cues in Layer 2 is the best way to coach people to achieve more than they could do on their own. It will help give clarity and flow to your Layer 2 coaching, and prevent you from cluttering this phase with too many ideas.

© Les Mills International Ltd 2016

NEW RESEARCH: RPM BENEFITS New research has shown that RPM delivers the combined benefits of cardiovascular training coupled with short bursts of intensity known as cardio peak training. A study conducted at Loughborough University in the UK measured the effects of doing RPM for 8 weeks on individuals who were not regularly active. Participating in classes 3 times per week with no changes in diet generated the following benefits: •• 11% increase in VO2 •• 7% reduction in systolic blood pressure •• 13.6% reduction in body fat •• Total cholesterol decreased by 13% including a 23.3% reduction in LDL’s – (considered the 'bad' cholesterol) •• Participants also lost – on average – 1 inch (3cm) in their waist circumference.

BODYJAM 77

The subjects in this trial also had a compliance rate of 95% during the study, which was very high for this type of group. Many of the participants achieved a heart rate of 95% of their maximum during the workouts. This indicates the effectiveness of the program to hit short peaks of intensity off a cardiovascular training base. We can therefore say that RPM delivers the combined benefits of cardiovascular conditioning with multiple peaks of intensity AND the advantage of great instruction and awesome music – which serve to increase the attendance beyond what we normally see with this type of training. For more on this study go to http://fitnessresearch.edu.au/journal-view/ group-studio-cycling-an-effective-interventionto-116

© Les Mills International Ltd 2016

SOME MOST ALL Guys, we have some amazing news for you! We’re giving you the option to change how you launch each new BODYJAM release, to best suit you and your members.

From now on, you can choose how much of the new choreography you launch: Some, most or all of it. Why? Because we want you to hook into the feel and the essence of each block faster. We know that when you first learn new choreography, you’re all up in your head thinking about how many reps there are and what the next move is. It takes a few classes of teaching it before you get relaxed into the style and it starts to feel good. Watch the whole Masterclass a couple of times and then just learn some of it. What you learn is entirely up to you; perhaps just Tracks 1, 2 and 3. Maybe you learn the first big routine, or the second half only – it’s your call! Teach it 2 or 3 times, then learn some more. Build up to most of the class – say 75% – and teach that 2 or 3 times. Then you can learn the remaining tracks and teach the whole release. If you teach BODYJAM once a week, it might be about a month before you’re teaching the whole release. If you teach more often, say 2 or 3 times a week, you’ll learn the whole class faster.

This new method is an option. You know your capacity for learning new choreography better than we do; and you know your members better than we do. If you want to learn more and teach it faster and you’re confident in doing this – cool! But give this a go – you won’t believe how much more you’ll enjoy teaching each new release. Imagine the headspace you’ll have when you only need to remember some of the choreography! Imagine the headspace your class will have when they only have to learn some of the new release. Nobody will feel left behind, or tense, or all up in their head for the whole class – some of it maybe, but not all of it.

LAUNCHING BODYJAM WHEN YOU’RE THE ONLY INSTRUCTOR • You choose: Teach some, most or all of the latest release WHEN THERE’S TWO OR MORE INSTRUCTORS • Share the load: Learn different tracks • Again, you choose: Teach some, most or all of the latest release TRAINERS LAUNCHING AT QUARTERLY WORKSHOPS • Teach the whole class – we know you can do it :) • (We’re expecting you’ve taught it 2 or 3 times previous to workshop anyway) Talk to your Group Fitness Manager (GFM) and fellow BODYJAM instructors. Let your GFM know that we’re changing launch classes for BODYJAM only – these changes do not apply to other programs. Your whole BODYJAM team needs to be on the same page, so communicate with other instructors to agree how you’re going to launch the new release.

BODYJAM 77

SOME MOST ALL: A new way to launch BODYJAM Teach just some of the new class. Then teach most of it. Then teach all of it. Take your time and do it right. Feel the choreography faster. © Les Mills International Ltd 2016

1 WARMUP Focus on holding the arms still and letting your shoulders bounce down on the beat in the Bounce Tap Combo. MUSIC CHOREOGRAPHY REPS COACHING 0:04 Intro

(Synth melody)

4x8 Toe Tap R, L (slow)

8x Sink into your legs

0:18 V

Hey, you never had

2x8 Wide Freeze with Breath Arms (ascending/descending)

1x

0:25

that place? They

2x8 Body Roll (down/up)

1x Roll up through your body

0:31 PC

In another world

Bounce Tap Combo Setup 4x8 Toe Tap R, L (fast)

0:45 B up

Tell me we can

4x8 Add Bounce x4 (travel L) Add Toe Tap (fast) L, R x2 Repeat R Preview last ½ rep: Arm Scoop

0:58 C

you’ll catch me _

8x8 Add Arm Scoop

1:25 V

Dreams, forever in my

4x8 Lat Stretch R, arm O/H (16 cts) Repeat L

1x

1:39 PC

In another world

4x8 Wide Walk L, R with B Shoulder Roll R, L

8x

1:52 B up

Tell me we can

4x8 Bounce Tap Combo Preview last ½ rep: Arm Scoop

2x Bounce for me!

2:06 C

you’ll catch me _

16x Move your hips side to side Bounce that way… Tap your toes 2x Turn your hips

4x

8x8 Add Arm Scoop

4x How’s the music?

2:33 Outro (Low rhythmic synth)

4x8 Wide Walk L, R with F Shoulder Roll R, L

8x

2:47

½x8 Wide Freeze

1x

BODYJAM 77

(Note echo)

Catch Me > 2:49 mins

1

TECHNIQUE The Bounce Tap Combo is loose and a little out of control… what a great way to start the class! Remember, all of the movement is in your shoulders. So scoop the arms down and then, holding the arms still, get the bounce in your shoulders. BOUNCE TAP COMBO •• Feet shoulder-width apart, knees soft •• Tap the toes, sink into the legs, heel in, knee out, arms relaxed down by sides •• Tap the toes super-fast, hips shifting side to side •• Step bounce onto the leading leg, hips to corner, trailing leg extends, soft knee, natural flex of the foot, toes up, below knee height •• Scoop the arms, lead with a soft fist, elbows lift, finish with extended arms at shoulder height •• Arms extended over trailing leg, super-soft elbows, bounce the shoulders, arms still, soft fists at shoulder height, palms to floor

WIDE WALK WITH SHOULDER ROLL •• Feet outside shoulder-width, knees soft, wide-walk the feet, weight shifting to the outside leg •• Roll opposite shoulder back, soft fists, arms relaxed, soft elbow leads, slight lean to the back •• Roll opposite shoulder forward, soft fists, arms relaxed, leading with a soft fist, weight forward

© Les Mills International Ltd 2016

2 ISOLATIONS Lay the groundwork for Float The Chest using simple Layer 1 Coaching Cues. You need to coach the rhythm of the feet: &1, &2, &3, &4 and then feel the funk. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro

(Low synth)

0:37 PC

On the west side

8x8 Rib Shift L x8 Repeat R Float The Chest Setup 4x8 Float The Legs L, R x2 Chest Contraction x4 L (facing L diagonal) Repeat R

Make a C-shape 1x Lead with your shoulder, Ba ba-baba Float your legs And in and in 2x 2x Float the chest down, then up

0:55 C

Picture me rollin’

4x8 Add Float The Chest 2 down, 2 up

1:14 V

Rolled my… up

4x8 Hip Roll L x8 Repeat R

1x

1:32 PC

On the west side

4x8 Arm Roll R x4 (transition across the body) Ball Change R and Walk L Repeat L

2x

Left leg, ball change

Preview last ½ rep: Arm Swing 1:51 C

Picture me rollin’

4x8 Add Arm Swing

2:10 Br

All night long

1x8 Heel Toe x4 L (transition to Adductor Lunge L)

2:15

All night long

6x8 Adductor Lunge L (facing front) Hip Flexor Stretch L (facing L) Adductor Lunge L (facing front) Repeat R

1x

2:42 C

Picture me rollin’

1x8 Center Adductor Stretch Body Roll (up)

1x Bend both knees 1x Roll it up

BODYJAM 77

2x A little Old-School swing 1x

2

Picture Me Rollin’ > 2:50 mins TECHNIQUE

Make the pop-back phase of the Rib Shift small and tight, always finishing back to center. Then go ‘old school’ with the Arm Roll combo, dropping down into your legs and turning the chest ‘Bobby Brown’ style. RIB SHIFT •• Feet outside shoulder-width, knees soft, feet grounded •• Shift the ribs into a C-shape, up-down-side-center •• 1, &3&, 5, &7& •• Stand tall, legs to full extension, pop outside shoulder to top corner, weight to outside leg, chest lifted, soft fists outside hip-width •• Curve the torso down and around, shoulder releases, dropping low into legs, chest lifted, outside shoulder pop to bottom corner •• Pop back to center, shoulders square, stay low in the legs, small and tight, elbows bent, soft fists above knee height FLOAT THE CHEST •• Feet shoulder-width apart, knees soft •• Step wide on the ‘off’ count, dragging trailing toes in on the beat, knee in •• Rhythm: &1, &2, &3, &4 •• Hands top of the thighs, palms flat, elbows soft •• Chest pop to the diagonal, feet shoulder-width, knees soft, weight centered, back heel release, arms long, elbows soft •• Small low wave through the torso, tipping forward from the hips, eyes down •• Chest lifts, wave through the chest, eyes forward HIP ROLL • Feet outside shoulder-width, knees soft • Smooth 360-degree Hip Roll, slight heel release, weight shifts to the outside, arms relaxed down by side ARM ROLL WITH ARM SWING • Feet under shoulders, knees soft • Small forward Arm Roll across the body, at shoulder height, soft fist, slight flex of the wrist, palm forward • Other arm relaxed down by side, soft fist outside hip-width • Hips shifting side to side, slight release of the inside heel • Ball change the feet, sink into the legs • Arm Swing from the elbow, outside hip-width, chest turning to front, snap the fingers

COACHING We preview Float The Chest in Track 2 to prepare our classfor the Tropical Hip Hop block. The most important thing here is the rhythm. So tell your class: The legs lead the rhythm of the feet: &1 &2 &3 &4”. © Les Mills International Ltd 2016

3 FUNK Are ya ready for some funk up in here? Steadily coach the class through Square Step before tapping into the fusing textures that is funk meets chill in September… MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro

(High cowbell rhythm)

0:15 V

Do you remember

0:47 C

Ba de ya, say do

Shake It L Setup 4x8 Jump (out/in) with Double Hand Shake Step Across L, knee up Repeat R

Shake your hands Step across 2x Jump out/in

8x8 Add Double Time Step Touch L, R x2

4x

2 shakes, ba ba

Square Step L Setup 4x8 Step B L (transition front to back) Step Across R (facing back) Step B L (transition back to front) Step Across R (facing front)

2x

Make a square Step back, face the back Step across Step to me, face the front

1:02 Ref

Ba duda, ba duda

4x8 Add Double Time

4x Right, left, right, left

1:18 C

Ba de ya, say you

8x8 Shake It L Square Step L

4x

4x8 Heel Toe L x2 (out), Toe Heel L x2 (in) Repeat R

2x

1:50 Br D

2:05 V

Ba duda, ba duda

thoughts are with you

2:37 C Ba de ya, say do

Shake It R Setup 8x8 Jump (out/in) with Double Hand Shake Step Across R, knee up Repeat L Step Touch R, L x2 Square Step R Setup 4x8 Step B R (transition front to back) Step Across L (facing back) Step B R (transition back to front) Step Across L (facing front)

Put it together!

The whole routine on the other side

4x Step touch... just chill Step back, face the back Step across Step to me, face 2x the front Make that square

2:52

Ba duda, ba duda

4x8 Add Double Time

4x Left, right, left, right

3:08

Ba de ya, say do

8x8 Shake It R Square Step R

4x

8x8 Heel Toe R x2 (out), Toe Heel R x2 (in) Repeat L

4x

1x8 Dynamic Freeze

1x

3:40 Br

Ba de ya de ya

4:11 Outro (Soft blast)

BODYJAM 77

Now put it together

3

September > 4:16 mins TECHNIQUE …And how great is this remix?

When you ‘combo the combo’, the first half, Shake It, should be tight and retro, almost locking style; while the second part, the Square Step, is smooth and cool. SHAKE IT •• Jump the feet out/in, outside shoulder-width, dropping down into the legs •• Double Hand Shake, chest height, fingers splayed, thumbs on top, palms to chest •• Rhythm: 1& •• Pick up the lead knee to hip height, step to the side, hips square, tight locking style •• Double time •• Shake shake together, up down, together •• Tight, retro feel

SQUARE STEP •• Feet hip-distance apart, knees soft •• Step back, face the back, step across, step back, face the front, step across •• Double time •• Slight rise and fall through the legs •• Super-smooth feel

COACHING Always cue the Square Step just like in the Masterclass: We’re going to make a square… step back, face the back and step across, step to me, face front, make a square. Great coaching will ensure success.

© Les Mills International Ltd 2016

TROPICAL HIP HOP 4

Animal Style > 2:58 mins

Send your class floating down in the legs – &1, &2, &3, &4, before dropping into the beat in the Double Knee bounce.

MUSIC

CHOREOGRAPHY

0:00 Intro

(Fast percussion)

Float The Chest Setup 2x8 Float The Legs L, R

0:09 V

(Low synth melody)

4x8 Add Float The Chest L, R x4 (down) Add Float The Chest L, R x4 (up)

0:29 B up

(Fast synth melody)

2x8 Add Float The Chest L, R (down) Add Float The Chest L, R (up) Preview last rep: Arms Up

(Heavy drum rhythm)

4x8 Add Arms Up

(High synth melody)

4x8 Double Knee Setup Double Knee R, L

1:19 Br

(Heavy drum rhythm)

4x8 Add Chest Push with Arms Up

1:38 V

(Low synth melody)

0:38

C

0:59

1:58 B up

(Fast synth melody)

2:08 C

(Heavy drum rhythm)

BODYJAM 77

REPS COACHING 8x Drop into your legs – &1, &2 Float your chest, down 2x Up 2 and 2 4x Lead with your chest 8x Arms straight – groove the chest 8x Can you bounce with the beat? 8x Push the chest through

Cross Tap Setup 4x8 Cross Tap R (front/side/flick) Repeat L

4x Keep it small

2x8 Add Double Time

4x Double time, Da da da

10x8 Double Knee x2 (travel F) Cross Tap Float The Chest x3 Add Walk B L, R x2 with Double Arm Wave Add Walk OTS L, R x2 (last rep continues into next track)

Front, side, back

Double knee, cross tap Float The Chest Walk back, right leg, wave the arms 3x

TROPICAL HIP HOP 5

Sorry > 3:07 mins

Let your body float into the sensual Sorry…then Kick Back into Breakout! When it comes to the Double Punch, drop the hotness getting low in the legs and throwing the elbow smooth.

MUSIC 0:00 Intro _ hey ooh ooh

CHOREOGRAPHY

REPS COACHING

2x8 (Complete last rep from previous track)

0:09 V

You gotta go and

16x8 Add Kick Back L x4 (travel B)

1:26

_ ooh ooh

1x8 Elbow Throw L, R (slow)

1x Elbow throw

1:31 V

I’ll take every single

4x8 Add Front Tap L, R with Elbow Throw L, R (fast)

Right arm, right leg 4x Now sink into your legs

Yeah _ Is it too late

Double Punch Setup 4x8 Jump L with Double Elbow Punch (slow) Repeat R

4x

4x Kick your right leg travelling back

Hold 1:50 PC

Up, and drop

2:09

_ I’m not just trying

4x8 Add Double Time Add Elbow Throw

Double time 4x Tap front

2:28 C

_ ooh ooh

4x8 Add Breakout

4x Drop the hotness!

2:47

_ ooh ooh

4x8 Cross Turn Setup Cross Turn L, R (turning R) Double Jump L, R with hands O/H Bounce OTS x4 (Continues into next track)

Cross turn, jump jump Your right leg crosses over 4x Turn on yourself

© Les Mills International Ltd 2016

TROPICAL HIP HOP 6

Feel That > 2:19 mins

Steadily coach the class through the Cross Turn and Cross Punch combos before amalgamating the routine to perform absolute dance perfection.

MUSIC 0:00 Intro (Instr)

0:18 V

S’up girl _

0:37 C

wanna feel that _

1:32

BODYJAM 77

girl, let me that _

CHOREOGRAPHY Cross Turn Setup continued 4x8 (Continues from previous track) Cross Turn L, R (turning R) Double Jump L, R with hands O/H Bounce OTS x4 4x8 Hip Push L, R with Cross Punch 12x8 Double Punch Cross Turn Cross Punch x2 10x8 Double Punch Cross Turn Cross Punch x2 Add Double Knee x2 Add Cross Tap Add Float The Chest x3 Add Kick Back Add Walk L, R x2 (Last rep continues into next track)

REPS COACHING Keep it tight 4x 16x Release your heel, cross punch Let’s put it together 6x Right leg, turn

Remember the Double Knee?

2x And again everybody!

TROPICAL HIP HOP 7

Be Faithful > 2:27 mins

Feel the hype on hype on hype…then here comes the Pas De Bourree, right left right left right left together!. Great coaching will create success.

MUSIC 0:00 Intro _ What’s your 0:09 Rap

If you got

CHOREOGRAPHY

REPS COACHING

2x8 (Continue last rep from previous track) 24x8 Double Punch Cross Turn Cross Punch x2 Double Knee x2 Cross Tap Float The Chest x3 Kick Back Walk L, R x2 (travel F)

1:59 C

Go girlfriend, it’s

Double Wave Setup 2x8 Wave L –feet together

2:08 V

Fatman Scoop

4x8 Add Wave L x2 Add Pas De Bourrée L, R, feet together Add Hip Bounce L, R with Elbow Groove x4 (Continues into next track)

I can’t hear ya!

Make noise!

4x 8x Bring your feet together Right leg, Pas De Bourree 2x Bounce

© Les Mills International Ltd 2016

TROPICAL HIP HOP 8

Pull It > 3:00 mins

Let the beat pull you into Breakout before liquefying your arm lines using all 4 counts in the Arm Wave.

MUSIC 0:00 Intro

Boom, boom

CHOREOGRAPHY

REPS COACHING

Double Wave Setup continued 8x8 Wave L x2 Pas De Bourrée L, R, feet together Hip Bounce L, R with Elbow Groove x4

Right left right left right left together! On the wave, bring your 4x feet together

0:35 V

Boom, go go go

4x8 Add Pas De Bourrée (slow) Add Back Turn L (travel R) Hip Bounce x2

Add a back turn 2x Right shoulder goes back

0:53 C

(High synth melody)

8x8 Add Pas De Bourrée (fast)

4x

1:29 V

Pull It! _ Boom

Slice Setup 4x8 Turn It Out L x3, feet together Triple Wide Tap R, feet together

4x

Right knee, turn it out 3 taps

1:47

Boom, go go go

4x8 Add Arm Slice Add Arm Wave

Slice your arms 4x Wave

2:05 Br

(Synth melody)

8x8 Add Breakout

4x Lift the shoulders

2:41 Outro (Cowbell)

BODYJAM 77

4x8 Double Wave Slice Add Walk L, R x6 (Reps continue into next track)

Double Wave, fast feet 1x

TROPICAL HIP HOP 9

Booty Loose > 2:07 mins

Can you make your Booty Loose, fusing the whole routine into one giant tropical dance storm?

MUSIC

CHOREOGRAPHY

REPS COACHING

(Reps continue from previous 8x8 track) Double Wave Slice Walk L, R x6

0:00 Intro (Synth blast, siren)

2x Slice, wave

0:36 C

what this booty do _

8x8 Tropical Hip Hop Routine Setup Double Punch Cross Turn Cross Punch x2 Double Knee x2 Cross Tap Float The Chest x3 Kick Back Double Wave Slice

1:12 V

Bend and make

2x8 Hip Rock L, R

16x Hips!

1:21 B up Get loose with it

2x8 Run B L, R (freestyle option)

16x

1:30 C

8x8 Tropical Hip Hop Routine

10

loose with it _

Can you make your booty loose?

1x

1x Show me what your booty do!

Boom > 3:39 mins

Let’s get Tropical!

MUSIC

CHOREOGRAPHY

0:00 Intro (Sax melody)

2x8 Walk It Out L, R (freestyle option)

0:08 V

Baby got _ like a

8x8 Tropical Hip Hop Routine

0:45 C

Girl, please

4x8 Walk It Out L, R (freestyle option)

1:03 Instru (High synth) 1:40 C

Girl, please

8x8 Tropical Hip Hop Routine 4x8 Walk It Out L, R (freestyle option)

REPS COACHING 8x One more track? 1x 16x 1x Let’s get Tropical 16x Two more?

1:58 Instru (High synth)

16x8 Tropical Hip Hop Routine

2x

3:11 Outro (Quick fade)

½x8 Dynamic Freeze

1x Amazing Tropical Hip Hop

© Les Mills International Ltd 2016

TROPICAL HIP HOP TECHNIQUE In the Double Punch, hold the first count as long as possible to create strength in the movement, then get low in the legs, keeping the elbow throw smooth. This combo then rolls perfectly into the Cross Turn. In the Double Knee, you need to keep the footwork small. It’s always small, smooth and cool, rippling through the chest with that downbeat through your body. The rhythm of the feet is so important when it comes to Float The Chest: &1, &2, &3, &4. So it’s all in the chest – your legs lead the rhythm and your arms complement the feel. Don’t travel too far on the Kick Back; instead, focus on pushing your weight up through the legs… and in the Slice combo, use your shoulders more to make the arm wave fluid, taking your time through all 4 counts. DOUBLE PUNCH •• Jump feet to the side, shoulder-width apart, knees soft •• Arms scoop up to shoulders, soft fists at shoulder-width, palms to floor, elbows out •• Drop down into the legs, releasing inside heel, slight turn of the hips to corner, weight shifting to the outside leg •• Double punch out to the side, fists rotate outwards •• Double time •• Tap front, drop low in the legs, release back heel, turn hips to the side •• Smash the front elbow in line with lead shoulder, soft fist, palm to floor, chest to corner •• Square the chest, throw arm away at full extension, tight fist, palm to floor, at shoulder height •• Increase range CROSS TURN •• Step left leg across, step right, turning right on the spot, knees soft, natural arm-line by your side, soft elbows •• Lift the lead knee, flick-jump to the side, land both feet together, knees soft, feet flat •• Arms loose over head, soft fists at head height, elbows wide, palms forward •• Rhythm: 1, 2, &3, &4 CROSS PUNCH •• Step left leg wide, feet at shoulder-width, knees soft •• Rock hips, weight transfers side to side, release inside heel to front •• Cross-punch the arms down hard and sharp, arms to full extension, soft elbows, tight fists in front of hips •• Leading with a tight fist, punch arms down from chest height, outside hip-width, chest open and lifted •• Rhythm: &5, &6, &7, &8 BODYJAM 77

TROPICAL HIP HOP TECHNIQUE DOUBLE KNEE •• Step to the side, feet shoulder-width apart, knees soft •• Release inside knee up on the beat, below hip height, natural flex of the foot, body bouncing down on the beat •• Arms relaxed down by side •• Rhythm: Up and up and up and up •• Arms shoulder height, soft fists, palms forward, elbows down, rippling through the chest, leading shoulder lifted •• Small step to the diagonal, smoothly dragging trailing toes, side to side, traveling forward CROSS TAP •• Feet under hips, knees super soft, cross-tap the feet small •• Toe-tap front of supporting leg, side toe-tap just outside hip-width, lift heel back to knee height outside supporting leg •• Double time FLOAT THE CHEST •• Feet shoulder-width apart, knees soft •• Step wide on the ‘off’ count, dragging trailing toes in on the beat, knee in •• Rhythm: &1, &2, &3, &4 •• Hands top of the thighs, palms flat, elbows soft •• Small low wave through the torso, tipping forward from the hips, eyes down •• Lift upper torso, wave through the chest, eyes forward •• Shoot and lock arms strong to the diagonal, at full extension, slightly forward of the body KICK BACK •• Feet under hips, knees soft, walk the feet back •• Leading from the hands, arms wave out from the body, at shoulder height •• Soft blade hands, palms to floor, side-forward-forward-front to shoulder-width •• Jump back onto the right leg, left leg kicks front, foot flexed, below knee height, body weight lifts up •• Kick the weight up on the beat, travel back

© Les Mills International Ltd 2016

TROPICAL HIP HOP TECHNIQUE DOUBLE WAVE •• Feet under hips, knees soft •• Step left foot wide, just outside shoulder-width, bend knees, drop down into legs •• Double wave the head to the diagonal, small wave through the chest, arms relaxed down by sides •• Pas De Bourrée the feet L, R, L, R, L, R, together •• Rhythm: 1&, 2&, 3&, 4 •• Feet under hips, knees soft, bounce down on the spot, soft fists at head height, elbows wide, grooving down on the beat •• Rhythm: 5, 6, 7, 8 •• Back turn, left shoulder back

SLICE • Feet under hips, knees soft, arms relaxed down by sides • Drop heavy into the left leg, turn left knee out and out and out, weight on the ball of the foot, finish feet under hips, knees soft • Rhythm: 1&, 2&, 3, together • Progressively triple-tap right leg wide, finish feet under hips, knees soft • Rhythm: 5, 6, 7, together • Chest to the right diagonal, slice arms from the elbows, soft blade hands, palms to floor, cross at the wrist, low-middle-high • Wave arms across the body from left to right: hand, wrist, elbow, shoulder, shoulder, elbow, wrist, hand • Rhythm: 1&, 2&, 3, 4, 5, 6, 7, 8

COACHING Coach the rhythm of the feet in Float The Chest. Say something like: “&1, &2, &3, &4. Your legs lead the rhythm and your arms complement the feel”

BODYJAM 77

© Les Mills International Ltd 2016

11 RECOVERY Keep the footwork in the Double Drag In super small, getting your weight in the correct place. It’s always tight, sharp, small and controlled. MUSIC CHOREOGRAPHY REPS COACHING _ I’m feeling something

Shoot Your Toe Setup 4x8 Wide Tap L, Walk Across L, R, L (travel R) Repeat R (travel L)

0:25 PC

_ It’s an omen

4x8 Add Heel Swivel

4x On the ball of the foot, ba ba

0:42

Lonely (lonely, lonely)

5x8 Double Drag In L, R

5x Right leg, right leg, left leg, left leg

1:04 B up

Oh-oh-oh-oh

12x8 Add Double Time Add Shoot Your Toe

Put it together, shoot 6x your toe

1:55 V

_ You were waiting

Single Single Double Setup 4x8 Shoulder Roll (quick, quick, slow) Repeat L

4x

0:08 V

2:12 PC

_ It’s an omen

4x8 Feet Together with Breath Arms (ascending) Hip Rock R, L x4 (Elbow Bounce descending)

Shoot your right leg 4x Step behind

Rub your hands across your butt Let your hips rock 2x

1x8 Double Drag In R, L (slow)

1x

_ My mind would

4x8 Add Shoulder Bounce x16 (fast)

4x Shoulders fast

Oh-oh-oh-oh

12x8 Double Drag In x2 (fast) –no shoulders Shoot Your Toe

6x

2:29

Lonely (lonely, lonely)

2:34 C 2:51 B up

3:42 Outro (Instr)

4x8 Single Single Double

4x Put your hands on your butt

4:00

1/2x8 Wide Freeze

1x

BODYJAM 77

(Synth note)

11

Omen > 4:02 mins TECHNIQUE It’s getting the weight back into that lead leg in the Double Drag In that will take a little practice… but once you’ve got it… BAM! So keep it tight, sharp, small and controlled. SHOOT YOUR TOE •• Feet hip-distance apart, knees soft, arms relaxed down by sides •• Wide-tap the outside leg, weight shifts out, walk the feet, crossing behind-side-front •• Weight on the ball of the supporting leg, knee bent, heel up, fast swivel the heel in/out

DOUBLE DRAG IN •• Feet under hips, knees soft, arms relaxed down by sides •• Step left leg forward, foot flat to floor, weight forward on left leg, slight turn of the chest away from the leading leg •• Drag left foot back, weight shifting momentarily to right leg, foot flat to floor •• Drop weight down onto left leg, feet under hips, release right heel up •• Step left right forward, foot flat to floor, weight forward on right leg, slight turn of the chest away from the leading leg •• Drag right foot back, weight shifting momentarily to left leg, foot flat to floor •• Drop weight down onto right leg, feet under hips, release left heel up •• Double time •• Fast Shoulder Bounce, soft fists at elbow height, palms to floor, elbows in •• Add Shoot Your Toe SINGLE SINGLE DOUBLE •• Feet outside shoulder-width, knees soft, arms relaxed down by sides, palms to thighs •• Small-step the feet, opposite shoulder rolls back, palms circle front to back, hands on thighs, elbows soft FEET TOGETHER WITH BREATH ARMS; HIP ROCK

© Les Mills International Ltd 2016

AFRO HOUSE PARTY 12 Strong > 4:04 mins Deliver clear Layer 1 Coaching Cues in the Arm Combo and tell the class “only kick your left leg” when setting up the Turn To The Left.

MUSIC 0:00 Intro

(Steady beat)

CHOREOGRAPHY Feet Together Setup 4x8 Jump Together R with Hand Grab O/H Step Touch L, R, L, Step R 8x8 Add Tap It arms

REPS COACHING Jump your feet together

4x Cup your hands above your head 8x Tap it, ba ba ba

0:14

(Keyboard melody)

0:44 V

taking me higher

Arm Combo Setup 2x8 Hip Rock with Elbow Rock Arms L, R (slow)

4x

0:52

for something

2x8 Add Shoulder Tap L, R (slow)

4x Tap your shoulder

0:59 PC

_ my love for you

2x8 Add Side Arm Circle L, R (slow)

1:07

_ my love for you

2x8 Add Turn The Chest L, R (slow)

4x Circle your arms to the side 4x Turn your chest

1:14 C

(Synth melody)

4x8 Arm Combo (double time) x8

1x Arm Combo, 8 times

1:29 PC

_ My love for you

4x8 Arm Combo x4

2x Chop it down to 4

1:45 C

(Synth melody)

8x8 Arm Combo Add Feet Together

4x Now just 2 Feet together

2:14

(Blast fade out)

Turn To The Left Setup 9x8 Double Kick R x2 (slow) Whack It

9x

Arm Combo 8x8 Feet Together (Step Touch L, Step R only) Add Turn To The Left (turning R) Add Step Touch L, R x4

2x

2:48 C

(Synth melody)

Only kick your left leg

Kick left, turning left 3x

3:18

BODYJAM 77

so strong _

12x8 Add Breakout (Continues into next track)

This is your Arm Combo Let your hips rock

AFRO HOUSE PARTY 13 Hookah > 5:07 mins When adding the ‘facing front/facing back’ layer, turn your body to the back of the room and dance on the leading leg with your class. This will help your members immensely!

MUSIC 0:00 Intro (Long synth blast)

CHOREOGRAPHY

REPS COACHING

(Continues from previous track) 2x8 Arm Combo Feet Together Turn To The Left

One more with tight clean movement 1x 4x

0:07

(Soft synth blast)

Shoulder Roll Drag Combo Setup 2x8 Slide L, R

0:14 V

(Percussive synth)

4x8 Add Mambo R (facing L)

4x Mambo

0:29

(Rhythmic synth)

6x8 Shoulder Roll Drag Combo Setup continued Shoulder Roll L, Double Arm Reach (facing R)

6x Lead with your elbows Drift fingers to the ceiling

8x8 Add Slide L, R Add Mambo R (facing L)

8x Now drag… mambo

0:52 C

(Low melody)

1:22 B up (Female vocalist)

16x8 Shoulder Roll Drag Combo (facing F) Add Shoulder Roll Drag Combo (facing B) Add Step Touch L, R x4 (facing F)

Slide your feet

One more to the front Face the back 4x Always your right shoulder

2:22 B up (Female vocalist)

4x8 Step Touch L, R

8x

2:37

4x8 Arm Combo Feet Together Turn To The Left Shoulder Roll Drag Combo

Feet together Put it together 1x Shoulder 8x Step touch

(Drum rhythm)

2:52 C

(High melody)

4x8 Step Touch L, R

3:07

(Low melody)

8x8 Arm Combo Feet Together Turn To The Left Shoulder Roll Drag Combo

3:37 C

(Male vocalist) _

12x8 Add Breakout

4:22 B up (High melody)

Afro The Arms Setup 4x8 Hip Push L, R

4:37 Outro (Heavy beat)

8x8 Add Afro R, L (quick, quick, slow)

Fill the space around you 2x 3x Everyone throw your body Push your butt to the back 16x 8x Afro

© Les Mills International Ltd 2016

AFRO HOUSE PARTY 14 WTF (Where They From) > 2:49 mins Use clear Layer 1 Coaching Cues to set up your members for success in the Jump Side, before adding the Afro The Arms to create dance chaos!

MUSIC

CHOREOGRAPHY

REPS COACHING

0:00 Intro

(Steady beat)

1/2x8 Freeze (feet together)

1x

0:01

(Drum pattern)

5x8 Salsa L x2 Repeat R

5x

0:21 V

I’m so faded, no

Jump Side Setup 8x8 Jump Wide (facing L) Double Grab O/H (facing front) Knee Lift R, Double Elbow Pull Drop with Stack Arms

This is your Salsa Jump and face the side Grab it… drop into the front leg Straighten your arms 8x

0:52

Junk in the trunk

18x8 Add Double Time Add Walk Around L (L, R, L, R) Add Salsa x2 L, R

Jump, grab, ba ba ba Walk around 9x Salsa

2:02 V

I’m like kaka-rak

12x8 Afro Jump Side Salsa

Afro Jump side 4x Salsa

BODYJAM 77

AFRO HOUSE PARTY 15 Ori Tali Ma > 4:30 mins So the first move is also the last move! Unleash a new level of intensity by uniting the whole routine into one Afro House Party before delivering clear Layer 1 Coaching Cues to set up the Drag Turn Combo. Tell your class to “drag the back toe in close, turning with your feet together”.

MUSIC

CHOREOGRAPHY

REPS COACHING

0:00 Intro

Shawty what?

4x8 Step Touch L, R

0:14 V

(Steady beat)

8x8 Afro House Party Routine Setup Arm Combo Feet Together Turn To The Left Shoulder Roll Drag Combo Afro The Arms Jump Side Salsa Arm Combo

The first move is also the 1x last move

8x Arm combo with the Afro

What’s next? Afro

0:44 C

_ (Vocals)

4x8 Step Touch L, R

8x

0:59 V

(Steady beat)

8x8 Afro House Party Routine

1x How’s the music?

1:29

(Steady beat)

4x8 Step Touch L, R

8x

1:44 Br

(Low synth note)

4x8 Drag Turn Combo Setup Drag L, Tap B R (facing L diagonal) Repeat R (facing R diagonal)

1:59 C

(Vocals)

2:29 V

(Steady beat)

2:44 C

_ (Vocals)

2:59

(Vocals)

8x8 Add Drag Turn L – arms wide Add Drop Twist (facing L diagonal) Repeat R Add Wide Walk with Sweep Arms L, R x2

Drag your left leg 4x Keep your toes on the floor Make it a turn

4x Turn with your arms wide

4x8 Add Breakout

2x Level change, get into your legs

4x8 Step Touch L, R

8x How do you feel?

24x8 Afro House Party Routine

3x Can we do it again?

© Les Mills International Ltd 2016

AFRO HOUSE PARTY 16 Here Comes The Sun > 4:31 mins Here comes the sun. Breakout beyond the boundaries of group fitness to unleash a dance experience where inhibitions are lost. It’s all about the music!

MUSIC

CHOREOGRAPHY

REPS COACHING

0:00 Intro

(Fast synth melody)

4x8 Step Touch L, R

8x

0:14 V

It’s better to know

8x8 Drag Turn Combo

4x Fluid 4x All about the music

0:44 PC

here comes the sun

8x8 Add Breakout

1:14 B up

here comes the sun

4x8 Step Touch L, R

1:29 C

here comes the sun

2:29 Br D

here comes the sun

4x8 Drag Turn Combo

2:44 C

here comes the sun

4x8 Step Touch L, R with Arms O/H

2:59 B up

here comes the sun

3:59 Instr

(Soft blast)

4:14 Outro (Rhythmic synth)

BODYJAM 77

16x8 Afro House Party Routine

16x8 Afro House Party Routine

8x 2x 2x Turn 8x 2x

4x8 Step Touch L, R

8x How you doing?

2x8 Wide Freeze with Breath Arms (ascending/descending)

1x

© Les Mills International Ltd 2016

AFRO HOUSE PARTY TECHNIQUE Afro House Party! So the first move, the Arm Combo, is also the last move. Keep the arm-lines clean, clear and tight. You need to turn your chest strongly, corner to corner, before jumping the Feet Together. Everything is small and controlled… cause it’s soooo huge! Don’t drop super low in the Turn To The Left combo. Instead, drop to mid-depth through the legs and stay at that height through the turn. The Shoulder Roll Drag Combo is chill! Just keep your shoulder small, then slowly drag the arms high, leading with the elbows and ending with the fingers stretched over head. Remember to Afro The Arms to shoulder height first… then high over head. You need to pick up your feet for style and turn the head down for chaos! The Salsa is tight; out, hold, out, together, then drag the feet long, smoothing out your technique in the Drag Turn. So you need to turn on the ball of the foot, dragging the back toes in while keeping your eyes locked to the front to spot. Make the Drag Turn controlled and slow. ARM COMBO •• Feet outside shoulder-width, knees soft, rock hips side to side •• Elbows rock up to shoulder height, forearm parallel to floor, soft blade hand, palm to floor •• Other arm to full extension, soft elbow, hand open outside hips width, palm in •• Tap the shoulders, palm to chest, elbows in •• Big Arm Circle to the side, full extension, soft elbows, hands open, palms forward •• Strong turn of the chest, corner to corner, drag arm back across the ribcage, elbows lead at chest height, hands open, palms up •• Double time

FEET TOGETHER •• Jump feet together, hip-distance apart, knees soft •• Hands cup together high above head, elbows out, palms forward to low diagonal •• Step-touch the feet x3 L, R, L (‘Base’ layer only) •• Wide step right to finish •• Rhythm: 1, 2, 3, 4, 5, 6, 7, 8 •• Cross-tap the shoulders, hands open, finish arms to full extension, outside hip-width, palms forward •• Rhythm: 1, 2, 3&, 4, 5, 6, 7, 8 •• Left step-touch the feet x1 (only), shoulder-width apart, knees soft

BODYJAM 77

AFRO HOUSE PARTY TECHNIQUE TURN TO THE LEFT •• Double-kick right leg, below knee height, knees soft, natural flex of the foot •• Feet under hips, knees soft, hips square to front •• Double-whack the arms up/down, rolling from the wrists, hands open, palms forward, knees soft •• Double time •• Back turn, right shoulder turning back, dropping mid-depth into the supporting leg, hands wide outside hip-width, palms to floor •• Finish jumping feet together, under hips, knees soft SHOULDER ROLL DRAG COMBO •• Drag-step the feet, trailing toes drag in to supporting leg •• Mambo left, turning hips to side, feet flat, Rhythm: 5, 6, 7, 8 •• Wide-step left at shoulder-width, knees soft, left backward Shoulder Roll, arms relaxed down by sides •• Wide-step right, hips to right corner, arms drag up at shoulder-width, elbows lead, chest lifted, palms forward •• Fingers finish stretched over head, knees soft, weight centered •• Drag elbows down, palms forward, chest to corner •• Double time •• Face the front, half turn over right shoulder to face the back, face the back, half turn over right shoulder to face the front AFRO THE ARMS •• Feet shoulder-width apart, knees soft, wide-step the feet, bouncing through the legs •• Swing arms front/back, front arm to shoulder height, hand open, palms forward, eyes front •• Trailing arm below chest height, hand open, thumb down, palm to back •• Lead arm swings up over head, palm up, eyes down to outside leg, small Double Bounce through the legs JUMP SIDE •• Wide-jump the feet, turning whole body to face the left side •• Turn chest to front, double grab over head at shoulder-width, tight fists, palms forward •• Right knee lifts to hip height, elbows pull down, tight fists, palms in •• Straighten arms to over head, release knee to floor, weight centered •• Drop forward, knees bend, weight in front leg, release back heel, forearms cross, stacked at shoulder height •• Jump, grab, pull, straight, drop •• Double time •• Left walk around on the spot

© Les Mills International Ltd 2016

AFRO HOUSE PARTY TECHNIQUE SALSA •• Feet under hips, knees soft, arms low and relaxed, hands open •• Step wide to shoulder-width, weight in the ball of the foot •• Change the supporting leg, finish feet together under hips •• Out, hold, out, together •• Rhythm: 1&, 2, 3&, 4, 5&, 6, 7&, 8 DRAG TURN COMBO •• Feet wide, outside shoulder-width, knees soft •• Drag-step to the side, trailing toes drag across floor to supporting leg •• Trailing toes tap wide, weight in supporting leg, inside shoulder slightly forward of the body •• Turn on the ball of the foot, dragging trailing toes in and around (360-degree turn) with the feet together, weight on the supporting leg •• Head spots to the front, arms wide to full extension, at shoulder height, palms to floor •• Shoot the trailing toes out to the side, arms wrap low and long, dropping down into legs, weight centered, outside heel releases •• Feet wide, knees soft, rock hips side to side, arms wave leading from the elbows •• Top arm to high diagonal, bottom arm to low diagonal, hands open, palms to floor •• Rhythm: Drag, drop, drag, drop 5, 6, 7, 8 •• Increase range and level change

COACHING

COACHING

Shoulder Roll Drag Combo

Coach the Drag Turn by telling your class to:

You need to know how to teach this combo leading from both the left and right shoulder. When adding the ‘facing front/facing back’ layer, turn your body to the back of the room and dance on the participant’s leading leg, just like we do in the Masterclass. It will help your members immensely.

BODYJAM 77

“Keep the toes on the ground and drag the trailing leg” “Make it smooth and controlled” “Feet together for the full 360”

© Les Mills International Ltd 2016

17 GROOVEDOWN

Take your time with all the movements before dropping into the Double Heel Body Wave for that wondrous contrasting sound. CHOREOGRAPHY

REPS COACHING

0:00 Intro

MUSIC (Soft blast)

1x8 Freeze (feet together) Step B L

Right leg back 1x Heel forward

0:04 V

My life is a movie

12x8 Lunge F R (16 cts) Add Front Arm Sweep R (ascending) (16 cts) Add Front Arm Sweep R (descending) (transition to Hip Flexor Lunge) (8 cts) Hip Flexor Stretch (R leg F) (8 cts) Add Arm Reach with Twist R (ascending) (16 cts) Add Arm Reach R (descending) (transition to Forward Fold) (8 cts) Forward Fold with Sway L, R x2 (16 cts) Roll Up with Breath Arms (ascending) (8 cts)

1:04 C

I’ll show you _

Double Heel Combo Setup 4x8 Double Heel R with Wrist Cross O/H Step Together L, with Double Arm Throw Repeat R

Sink into your front knee, chest up Front arm up, eyes up Hands to floor, release back heel Sink into the hip, long back leg

1x

Both hands to the floor. Feet hip-distance apart Bend knees, let your body hang Sway right, sway left Now roll up through your torso Double heel Throw your arms down

4x

1:25 V

_ I gotta learn

12x8 Feet Together with Breath Arms (descending) Repeat Lunge to Roll Up flow L

1x

2:25 C

I’ll show you _

4x8 Double Heel Combo

4x

2:45

life’s not easy

6x8 Forward Fold (hands to floor) (8 cts) Bend knees, feet jump B (transition into Plank position) (8 cts) Lower chest (8 cts) Up Dog (8 cts) Down Dog (16 cts)

Bend knees, hands to floor Jump feet back Come forward into Plank position Slowly drop the body down Lift chest up, eyes up 1x Tuck in your toes, lift your hips high

3:14

(Silence)

Walk feet to hands (slow)

Roll Up

BODYJAM 77

Stay there and breathe 1x Slowly walk your feet toward your hands Roll up through your body

17 X

I’ll Show You > 3:20 mins TECHNIQUE

The Groovedown has got some slow sweet Sun Salutations to some beautiful Pop music… so take your time with all of the movements. LUNGE •• Step back, feet wide, knees soft, back heel to side, front toes forward •• Bend front leg, sink into front knee, tracking forward over toes, chest to front •• Front arm sweeps up to full extension, palm up, chest lifted •• Opposite palm to back knee, weight centered HIP FLEXOR STRETCH •• Hands to floor at shoulder-width, long back leg, heel up, front foot flat on the floor, toes forward, front knee over toes •• Sink into the hips •• Weight transfers into the outside arm, inside arm sweeps up to full extension, elbow leads, chest opens to side, palm open, eyes follow the hand FORWARD FOLD •• Feet flat under hips, knees soft, body hangs, head relaxed •• Sway torso right to left •• Roll up through the spine DOUBLE HEEL BODY WAVE •• Feet under hips, knees soft, side-step outside shoulder-width, weight shifting to outside leg •• Swivel inside heel in/out, knee bent turning from the hip •• Wrists crossed over head, elbows out, soft fists, palms forward •• Feet together, body wave up through the torso, hips to chest •• Arms throw down at hip-width and then circle out and up, palms to floor FORWARD FOLD TO PLANK •• Feet hip-distance apart, bend the knees to fold forward, hands sweep out and down to floor •• Feet jump back at hip-distance, hands under shoulders, weight forward, fingers to front •• Bend elbows, lower chest to floor, eyes down UP DOG • Hands and feet hip-distance apart • Chest surges forward and up, palms to floor, arms straight, butt squeezing DOWN DOG •• Hands and feet hip-distance apart •• Palms press strongly into floor, arms straight, lift hips high, power thighs back, heels down

COACHING Take your time with all the movements and then drop into the Double Heel Body Wave for that wondrous contrasting sound. © Les Mills International Ltd 2016

MASH IT! After teaching this release four or five times, you can combine the main routines into one giant extravaganza of a dance cardio experience. • Teach this release to the end of Track 14, WTF. • Leave out Tracks 15 to 17 and go straight into Track 18, United We Are, to continue with the MASH IT! Block.

18 United We Are > 4:30 mins MUSIC

CHOREOGRAPHY

REPS

0:00 Intro

Shawty what?

4x8 Step Touch L, R

8x

0:14

(Low synth rhythm)

8x8 Afro House Party Routine

1x

0:44 Br

United we are

4x8 Step Touch L, R

8x

0:59 C

_ (Vocals)

8x8 Afro House Party Routine

1x

1:29

(Synth blast)

4x8 Step Touch L, R

8x

(Long synth note)

Drag Turn Combo Setup 4x8 Drag L, Tap B R (facing L diagonal) Repeat R (facing R diagonal)

4x

8x8 Add Drag Turn L Add Drop Twist (facing L diagonal) Repeat R Add Wide Walk with Sweep Arms L, R x2

4x

1:44 1:59 Br

United we are

2:29 C

United we are

8x8 Add Breakout

4x

2:59 B up

(Fast ascending synth)

4x8 Step Touch L, R

8x

3:14 C

(Low synth melody)

20x8 Afro House Party Routine (Last rep continues into next track)

3x

19 Yezzur > 1:06 mins MUSIC 0:00 B up

(Rap vocal)

CHOREOGRAPHY

REPS

4x8 (Rep continues from previous track) Afro House Party Routine

0:14

(Ascending vocals)

4x8 Step Touch L, R

8x

0:31 C

say? Ye ye yezzur _

8x8 Tropical Hip Hop Routine

1x

BODYJAM 77

MASH IT! 20 Hot In Herre > 1:09 mins MUSIC

CHOREOGRAPHY

REPS

0:00 Intro

Oh _

8x8 (Rep continues from previous track) Tropical Hip Hop Routine

0:34 V

_ No decievin’

4x8 Hip Rock L, R

0:51 C

I said _ It’s gettin’

4x8 Tropical Hip Hop Routine (Last rep continues into next track)

1x 16x 1x

21 Yezzur > 1:38 mins MUSIC 0:00 C

Ye ye yezzur _

CHOREOGRAPHY

REPS

12x4 (Rep continues from previous track) Tropical Hip Hop Routine

0:51 B up

(Tempo increase)

4x8 Step Touch L, R

8x

1:07 C

Ye ye yezzur _

8x8 Afro House Party Routine

1x

22 Prutataaa > 4:56 mins MUSIC

CHOREOGRAPHY

REPS

0:00 Intro

(Synth melody)

8x8 Afro House Party Routine

1x

0:29

(Long synth note)

4x8 Step Touch L, R

8x

0:44

(Synth melody)

1:28 B up

(Fast drum rhythm)

1:43 C

(Low synth rhythm)

2:41

(High synth melody)

8x8 Drag Turn Combo

4x

3:11 B up

(Fast drum rhythm)

4x8 Step Touch L, R

8x

3:26 C

(Ascending synth)

4:24 Outro

(Steady beat)

4x8 Step Touch L, R

8x

4:39

(Steady beat)

2x8 Hip Rock L, R with Slow Breath Arms (ascending/ descending)

8x

4:47

(Steady beat)

2x8 Hip Rock L, R

8x

4:54

(Synth blast)

½x8 Wide Freeze with Breath Arms (ascending)

1x

12x8 Drag Turn Combo

6x

4x8 Step Touch L, R

8x

16x8 Afro House Party Routine

2x

16x8 Afro House Party Routine

2x

HIP ROCK

© Les Mills International Ltd 2016

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