Bp 82 English

RELEASE

82

FEATURES

Exercise Motivators – Which Ones Work? / Core Training for Maximum Results PRESENTERS FROM Belgium, France, UNITED STATES and NEW ZEAland

OUR

Declaration Of Intent

The Les Mills global family is made up of 14,000 fitness clubs, 90,000 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 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.

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.

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 Exercise motivators - which ones work? core training for maximum results how CAN YOU teach bodypump™ BETTER TRACK TYPE

SONG TITLE

Raining Diamonds

2011 EMI Music Australia Pty Limited. Licensed courtesy of EMI Music Australia Pty Limited. www.theinsoundfromwayout.com. Written by: Mann, Schuler, Coulter

p

1

WARMUP

Raining Diamonds

2011 EMI Music Australia Pty Limited. Licensed courtesy of EMI Music Australia Pty Limited. www.theinsoundfromwayout.com. Written by: Mann, Schuler, Coulter

p

2

SQUATS

3 4

CHEST

5

TRICEPS

6 7

BICEPS

8

SHOULDERS

9

ABDOMINALS

BACK

LUNGES

6

ALTERNATIVE

8

2011 Oceanlight Productions. Written by: Adkins, Wilson

p

I Like How It Feels

2011 Les Mills Music Licensing Ltd. Written by: Khayat, Iglesias, Baptiste, Papaconstantino

p

Bring Me To Life (Hands Up Club Mix) 2011 LNG Music. Written by: Moody, Lee, Hodges

p

Bad Case Of Loving You 2011 Les Mills Music Licensing Ltd. Written by: Martin

p

Bottoms Up

2011 The All Blacks B.V. Used by permission of Roadrunner Records. Written by: C. Kroeger, M. Kroeger, Moi

p

Ecuador (Bad Behaviour Remix) p

2009 Tokapi Recordings. Written by: Alisson, Kappmeier, Lappessen

Be Cool 2011 (DJ From Mars Club Remix) 2011 Lo:Go Recordings / Kontor Records GmbH. Written by: Zenker, Engels, Blank, Runge, Kaufhold, Connor

p

DURATION

Ricki-Lee

3:01

Ricki-Lee

1:39

N-Finity

5:28

Solitary Phase

5:04

Jan Wayne

5:39

Secret Appendix

4:32

Nickelback

3:34

Sash!

5:25

Paffendorf

5:42

Calvin Harris

3:30

Il Divo

4:25

The Louder Forest

3:56

Feel So Close

10 COOLDOWN ALTERNATIVE

Someone Like You (Kris McTwain Club Edit)

ARTIST

BICEPS SHOULDERS

p 2011 Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. p 2011 Sony Music Entertainment UK Limited under exclusive license to Ultra Records, Inc. License courtesy of Ultra Records, Inc. Written by: Harris

Time To Say Goodbye

2011 Simco Limited under exclusive license to Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Sartori, Quarantotto

p

Gettin' Over You

2011 Les Mills Music Licensing Ltd. Written by: Fergie, Guetta, Red-Foo, Riesterer, Sindres, Sky Blu, Vee, Will.i.am, Willis

p

Airplanes (Kris McTwain Remix) 2010 LNG Music. Written by: Dussolliet, Franks, Grant, Simmons Jr, Sommers

p

Groove Chasers 4:36

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 2012

KEY Alt B up Br C cts F or B Instr Intro L LHS O/H Outro PC QC R RHS Ref

alternate 1/1 2 counts down, 2 counts up build up 1/1/1/1 2 counts F or B, bridge (non-chorus) 2 counts down, chorus 2 counts up, musical counts 2 counts F or B forward or back 1/1/2 2 counts down, instrumental 2 counts hold, introduction 4 counts up left 1/3 2 counts down, left-hand side 6 counts up over head 2/2 4 counts down, last few bars of music 4 counts up pre-chorus 2/2/2/2 4 counts F or B, quiet chorus 4 counts down, right 4 counts up, 4 counts F or B right-hand side refrain (recurring phrase or 3/1 6 counts down, number of song lines) 2 counts up Rep reprise (part of the chorus 4/4 8 counts down, repeated) 8 counts up ROM range of motion Increase weight selection V verse Normal weight selection Decrease weight selection

CREDITS

BODYPUMP™ EXPRESS FORMATS

Choreography – Glen Ostergaard Choreography Notes – Sarah 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 – Kylie Gates Technical Consultant – Bryce Hastings Technical Advisor – Corey Baird

30-MINUTE FORMAT

45-MINUTE FORMAT

Track 1 Track 2 Track 3 Track 4 Track 9

Track 1 Warmup Track 2 Squats Track 3 Chest Track 4 Back Track 7 Lunges Track 8 Shoulders Track 9 Abdominals Track 10 Cooldown

Warmup Squats Chest Back Abdominals

BODYPUMP™ 82 30-MINUTE FORMAT

From L-R: Susan Renata, Alex Veret, Thomas Cerboneschi, Glen Ostergaard

Welcome to BODYPUMP TM! And I do mean welcome: it’s more inclusive, friendlier and more accepting. This is about effort, not necessarily about achievement. We want everyone who walks in your gym door to feel like THEY CAN do BODYPUMP TM and feel successful in class. Even if they put the bar down, even if they are only using the bar, even if they haven’t got the hang of the tempos yet! It’s your job to help them get through. So, lucky for you, this is a super simple workout; the focus is on big and powerful movements, not complexity. But simple does not mean boring! This release is packed with innovations! You’ve got the Single Plate Pushup in Track 3, the Jump Squat in Track

7, the Overhead Push Press in Track 8, and the Oblique Bicycle Crunch and the Mountain Climber in Track 9! Phew… try to keep up! Overall, the intensity in the class builds – Lunges and Shoulders are the peaks of the workout. Feel the accumulation of work throughout the class. So come on guys – let’s get inclusive! Enjoy this awesome release.

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 (United States) is Head Trainer for BODYPUMP™ and an International Master Trainer for BODYSTEP™, based in San Francisco.

Alex Veret (France) is a Training Manager and Club Coach for Les Mills Euromed. He also teaches BODYCOMBAT™, BODYPUMP™, CXWORX™ and RPM™. He last presented on BODYPUMP™ 69. Thomas Cerboneschi (France) is a Master Trainer in BODYPUMP™ and BODYCOMBAT™, and a Trainer in RPM™, based in Saint Raphael. He last presented on BODYPUMP™ 77.

© 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.

EXERCISE MOTIVATORS – WHICH ONES WORK? If we can understand what really drives people to exercise, we can improve how we motivate new people to help ensure they keep coming to class. It’s estimated that 50% of us drop out of a new training program in the first six months.

So - how can YOU make sure that these people keep coming back? New research that followed the exercise habits of a group of middle-aged women has indicated that there are generally three main motivators to exercise:

1

Health benefits (which include current and future health)

2

Improving quality of life, or how well people are doing day-to-day

3

Weight loss or changing how we look.

This research revealed that the women who were driven to exercise to improve their current quality of life – that’s how good they felt about performing their day-to-day tasks – had the highest rate of participation while those who were exercising for weight loss and appearance goals had the lowest. In fact, those who were interested in improving their quality of life exercised 34% more than those who were looking to change their appearance.

We know that appearance changes do occur with exercise, but focusing on goals like these at the beginning that are hard to achieve, or a long way off, can lead to disappointment when people feel like they are not receiving feedback to indicate that they are making progress. Whereas… focusing on changes you feel immediately – like improved energy levels – encourages people to keep going.

with new people you might want to go easy on the cosmetic cues. Say: “You’re doing great” Instead of: “You’re changing the shape of your butt”. Say: “You are going to feel amazing after this” Rather than:“You’re going to look amazing after this”. Say: “Can you feel that – that’s you getting fitter – right now?” Instead of: “This is going to give you rock-hard abs”. People quit when they don’t feel successful. Focus on what WILL happen after every class – focus on immediate rewards like improving your mood or reducing stress.

Celebrate what’s happening now – rather than what’s coming around the corner.

• Segar M, Rebranding exercise: closing the gap between values and behaviour, International Journal of Behavioral Nutrition and Physical Activity 2011, 8:94

CORE TRAINING FOR MAXIMUM RESULTS We investigated the difference between exercises like Crunches and Oblique Twists and compared these against some of the more recent training methods such as Hovers and Planks. We placed electromagnetic (EMG) electrodes that measure the activity on the muscles of the core, glutes and the deltoids in the shoulder. These electrodes feed information to a computer which allows us to measure the different levels of activation with each exercise. We started with what we call baseline measures by getting the participants to walk on treadmills. This allowed us to express their readings as a percentage of what we see during their normal walking pattern. This enables you to compare one individual to another and group the results to get an overall picture.

We got readings from the traditional core exercises such as: Crunches, Oblique Crunches and Back Extensions, then compared these to Hover patterns, Planks and four-point exercises using tubing for resistance. The first set of exercises are considered isolation exercises and are commonly used during core training. The second set are integrated exercises. Most people would use a combination of these exercises when they train – but we wanted to see which ones were the best in terms of the type of recruitment and the amount of effort the muscles exerted to do the exercise.

AND WHAT DID WE FIND? All of the integrated exercises we tested recruited the muscles in a similar way to walking. This is really what the muscles of the core are designed to do and these integrated exercises really stress them in a way that would improve the activities of daily life. WOW!

AND

the degree of increase in activation in the integrated exercises was really astounding.

So what’s the take-out from this in terms of core training? Integrated exercises are a great way to train – delivering both greater activation and a more functional strength effect.

And what about CXWORX™? CXWORX™ will deliver results – fast. The exercises selected in this program have been proven to work very effectively.

© Les Mills International Ltd 2012

HOW CAN YOU TEACH

BODYPUMP™

BETTER? Introducing...

SET OBJECTIVES!

This new format of the notes uses the new coaching model. It will help you understand how to break down each block of work, giving you a clear focus for each set. You will know exactly what to say and when as we give you all the information you need without you having to find the answers yourself!

By using these new choreography notes, of course!

As in previous releases, we still give you the overall focus for the track – what you want your members to achieve overall. Now we take that a step further, to provide you with a focus for each set of work. The focus of each set will be explained in detail, telling you HOW to achieve that focus. This will help you be more clear and deliver only what you need to say – not filling your coaching with excess words. It’ll also help you create the magic moments in the track, knowing when to pull back and when to really ‘smack’ it! For more information refer to the Education session on this release.

EXCITING STUFF, HUH?

So, to help you learn this choreography and to teach this release better, know...

TRACK INTRODUCTION

– what you need to say before you push play: weight selection, innovations, technique tips.



TRACK FOCUS







I N T E N S I T Y FA C T O R

– what you want your members to achieve.

SET OBJECTIVES

– each set’s focus.

– what makes the track really challenging!

4

BACK

TRACK FOCUS T

BARBELL

C Coach your class to feel the major back muscles working in the Deadlifts and Deadrows through the slower tempos. p

Normal Back weight, slightly heavier than Chest. New people, same weight as Chest. Where we integrate the legs, the back and the arms into one big movement. DEMONSTRATE: Clean & Press

SET

INTRO

MUSIC 0:05

Intro

0:12

Instr

0:18 0:45

RECOVERY

0:59

V1

1x

(Clap)

8x8

1/1 DEADROW

8x

(Melody)

4x8

1/1 TRIPLE DEADROW

2x

_ How can

4x8

Bar down. Torso Twists. Overhand Grip

2x8

4/4 DEADLIFT

1x

_ Without a

4x8

3/1

4x

Home

½x8

Transition: Mid Grip

1:50

C

Wake me up

4x8

1/1 MID-GRIP DEADROW

4x

2:10

Instr

(Synth B up)

8x8

1/1 TRIPLE MID-GRIP DEADROW

4x

2:37

Br

2:39

Instr

½x8

HOLD SET Position, bend the knees

(Synth + beat)

4x8

CLEAN & PRESS

4x

Wake me up

4x8

1/1 DEADROW

4x

3:05

Rep

Wake me up

4x8

CLEAN & PRESS

4x

3:19

Instr

(Piano)

6x8

Bar down. Torso Twists

3:39

Br

Become

½x8

HOLD SET Position

3:43

V2

Now that

4:02

Br

4:04

C

Wake me up

4:23

Instr

(Synth B up)

4:50

Br

4:52

Instr

2:52

2

Shoulder Roll

Meeting

5:06 5:19

Rep

5:32

Outro

INTENSIT Y FACTOR

REPS

SET Position – Underhand Grip

2x8

Br

1:28

RECOVERY

EXERCISE 2x8 (Wind up)

1:48

1:18

1

4

Bring Me To Life > 5:39 mins

TRACK INTRODUCTION

4x8

3/1 DEADLIFT

½x8

Transition: Mid Grip

4x8

1/1 MID-GRIP DEADROW

4x 4x

4x

8x8

1/1 TRIPLE MID-GRIP DEADROW

½x8

HOLD SET Position, bend the knees

(Synth + beat)

4x8

CLEAN & PRESS

4x

Wake me up

4x8

1/1 DEADROW

4x

Wake me up

4x8

CLEAN & PRESS

4x

1x8

HOLD SET Position

Recovery: Torso Twist, Upper Back Stretch (clasp hands in front, chin tucked in, spread shoulder blades apart). Lower Back Stretch (elbows to thighs, chin in, lift spine up).

We pre-fatigue the upper bbody od in the slower-tempo Rows, building iintensity t through the Triple Rows, then feel the explosive cardio hit in the Clean & Press combo.

SET OBJECTIVES INTRO SETUP COACH YOUR CLASS HOW TO MOVE

Teach your members how to execute the Rows using Setup Cues. Remember to use NETT – Name of Exercise, Tempos, and Target zones – and what’s happening with the body. Like: Deadrow, knees, belly, knees, rise. Allow them to gain an awareness of how to move the bar in relation to the body.

1

2

SETUP/INTENSITY COACH YOUR CLASS TO MOVE; FIND INTENSITY

Use NETT to help them move the bar. Allow your class to feel the movement in the slower tempo. We do this by helping them to stay in time by counting the beats – 3-2-1 and up. Feel the isolation in the mid-upper back in the Mid-Grip Deadrow by asking them to remain stable: Butt back, brace the core, body still, then start to feel the intensity lift as you hit the Triple Rows. Build your energy here as the music tempo lifts. When the Clean & Press hits, be BIG! Use all the important cues to get them moving safely the first time with the Clean & Press. Emphasize the bend and Squat to help them explode and get the bar over the head. This is where you need to coach intensity. Coach it like this… POWER (Clean & Press) – RECOVER (Rows) – POWER (Clean & Press) to help them get through.

FOLLOW-UP/MOTIVATION RESET TECHNIQUE, THEN MOTIVATE YOUR CLASS THROUGH THE FATIGUE TO FINISH

An exact copy of the 1st set – first recheck that they are still moving correctly by using your Setup Cues. Coach a little more of the WHY, like: Deadlift – as you stand, squeeze the butt to engage the glutes. Allow your class to get more out of the moves by asking them to sit deeper into the Triple Deadrows or bend their legs more in the Clean & Press. Encourage your class to maintain perfect technique and to stay in the workout. Give lots of encouragement and Motivational Cues to help them finish! Also, use time references to help them succeed; like in the last Clean & Press combo: there is 45 seconds to finish – you can do this!

FITNESS MAGIC

You can create real Fitness Magic in this track by using the highs and lows in the song. The slow builds, the driving instrumentals and pumping beats will send your class into an intensity roller coaster. Bring your 5 Voices alive in this track!

SET POSTION

MID-GRIP

DID YOU KNOW?!...

puts more The Mid Grip upper back focus on the

? KNOW IT? SHOW IT! What does the Mid Grip do?

© Les Mills Inte International ernat rnatiional rna io Ltdd 2012 22012

Know these four main ideas and you will really ‘nail’ each track!

© Les Mills International Ltd 2012

1

WARMUP

TRACK INTRODUCTION

BARBELL

Lightest weight of the class. It is important to set up correctly to align ourselves for muscle recruitment, safety and results. DEMONSTRATE: SET Position

MUSIC

BACK

SHOULDERS

BACK

EXERCISE 2x8 SET Position

0:13

Whoa

2x8 Shoulder Roll

1x

0:20 V1

I declare

4x8 2/2 DEADLIFT

4x

0:35

It’s not fair

4x8 3/1

4x

0:50

_ For too

2x8 Transition: Upright Row 8 cts, O/H Press 8 cts

0:57 Br

½x8 DOWN and HOLD

0:59 C

Rain rain

4x8 1/1 OVERHEAD PRESS

8x

1:13

Whoa

2x8 1/3 Transition: SET Position on last 2 cts

2x

1:21 V2

I’m not

4x8 2/2 DEADLIFT

4x

½x8 Transition: Wide Grip

1:35 Br

LEGS

BACK

1:36 C

Rain rain

4x8 1/1 WIDEROW

4x

1:52

Whoa

2x8 TRIPLE WIDEROW

1x

2:00 Ref

_ I heard it

2x8 Transition: Squat, feet Mid Stance

2:07

_ The

2x8 4/4 SQUAT – Mid Stance

1x

2:14

Alone

4x8 1/1/2 Step R leg B on last 4 cts

4x

2:28 C

Rain rain

4x8 1/1 LUNGE L – Switch legs on last 2 cts

8x

2:43 Rep Rain rain

4x8 1/1 LUNGE R – Step back foot into Split Stance on last 2 cts

8x

2:59

½x8 Transition: SET Position

3:00 V3

I’m not

4x8 2/2 DEADLIFT

4x

½x8 Transition: Hands to Underhand Grip

3:14 Br

BICEPS

REPS

0:05 Intro Whoa

3:16 C

Rain rain

4x8 1/1 DEADROW

4x

3:31

Whoa

2x8 TRIPLE DEADROW

1x

3:39 Ref

_ I heard it

4x8 4/4 BICEP CURL

2x

3:54

Alone

4x8 BICEP STAGGER: 4 cts halfway, top 4 cts, halfway 4 cts, bottom 4 cts

2x

4:08 C

Rain rain

4x8 8x Bottom Half

1x

4x8 1/3

4x

4:23 Rep Rain rain

Recovery: Shake the arms and legs; light Torso Twists.

1

Raining Diamonds > 4:40 mins Track Focus

Connect your class to the workout using NETT by being clear with names of moves, timing and target zones.

TRACK OBJECTIVES

1

Show your class how to find SET Position before you start the class, then reinforce

it again as the track begins. Cue: Heels under hips, turn out the toes slightly, hands thumb-distance from thighs, gently draw in the belly and brace the abs, lift the shoulders up, back and down towards the spine.

2

For each exercise, coach NAME OF EXERCISE, TEMPO and TARGET ZONES. Remember NETT? This makes your coaching clear and easy to follow but it also clears space within your coaching language to allow the music to shine, eg: • Deadlift 2/2 – tip from the hips, bar to kneecaps • Single Deadrow – bar to belly button, elbows in • Upright Row 2/2 – elbows lead the way, bar stops just below the chest • Bicep Curl 1/3 – bar to front of shoulders, down to thighs

3

Be clear with the fast transitions as you have a short amount of time to shift to the next move. So make sure you pre-cue early, warning them of the new move. See how Thomas did this on the DVD.

CONNECTION

FITNESS MAGIC

Connection is vital in the Warmup, as it helps us identify who’s new to class and will start off the experience for newcomers as a positive one; so be friendly and welcoming. CRC (Connect-Recommend-Commend) if needed to help get them moving safely. Don’t forget to acknowledge your regulars and set them up for the workout ahead too! Remember, because you are using a light weight and there’s no real physical pressure, it’s a great opportunity to connect with your class and check your participants’ technique.

Use some of the great lyrics in this track to help connect to the music and create Fitness Magic. Lyrics like “I declare…” or “I need…”. Again, see on the DVD how Thomas mixes them into his coaching.

? KNOW IT? SHOW IT! Why is the Warmup a good opportunity to connect with your class? © Les Mills International Ltd 2012

2

SQUATS

TRACK INTRODUCTION

BARBELL

Heavier than normal Squat weight, 3-4 times your Warmup weight. New people, double your Warmup weight. This is an unrelenting track, with little to no recovery! DEMONSTRATE: Squat SET Stance

SET

MUSIC

EXERCISE

0:05 Intro 0:16 V1

I _ heard that

8x8 4/4 SQUAT

4x

0:44

Old friend

4x8 3/1

4x

0:57

Hate to turn

4x8 2/2

4x

1:11 Br

1

1/2x8 HOLD

1:13 C

_ Never mind

4x8 1/1 – Easy half-range

1:26

Forget me

6x8 1/1 – Full Range

8x 12x

1x8 Shake out legs. Transition: Wide Stance

1:46 Br 1:49 Instr

(Build)

4x8 1/1/2

4x

2:03 Rep

Forget me

4x8 4x Bottom Half

2x

2:16 Instr

(Heavy beat)

4x8 1/1

8x

2:29

(Down synth)

4x8 4x Bottom Half

2x

2:43

(Up synth)

4x8 1/1

8x

1x8 Shake out legs. Transition: Mid Stance

2:56 Br 3:00 V2

_ You know

3:26

Hate to turn

3:39 Br

2

REPS

4x8 SET Position – Mid Stance

8x8 2/2

8x

4x8 3/1

4x

½x8 Hold

3:41 C

_ Never mind

4x8 1/1 – Easy half-range

3:54

Forget me

6x8 1/1 – Full Range 1x8 Shake out legs. Transition: Wide Stance

4:15 Br 4:18 Instr

(Build)

4:31 Rep 4:44 Instr

8x 12x

(Heavy beat)

4x8 1/1/2

4x

4x8 4x Bottom Half

2x

4x8 1/1

8x

4:58

4x8 4x Bottom Half

2x

5:11

4x8 1/1

8x

5:24

1x8 Hold

Recovery: Torso Twists, shake the legs, Quadricep Stretches.

Someone Like You > 5:28 mins

2

Track Focus

Challenge your participants to focus on range of motion, especially in the Wide Stance, to find the intensity.

I ntensity F actor This track is about ENDURANCE – there’s little to no recovery! We find the training zone in Mid Stance, then feel heart rate spikes in the Singles in Wide Stance. We reach halfway – then we do it all again!

SET OBJECTIVES

1

SETUP/INTENSITY Coach your participants how to move; Challenge them to go deeper in wide stance

MID STANCE: Coach all the cues needed to perform a Squat safely and efficiently. We NAIL THE BASICS using all the Compulsory Cues. Remember NETT – especially target zones and tempo! Use cues like: Knees in line with toes, sit the butt back and down, butt stops above knee level and belly in and abs braced. WIDE STANCE: Now focus more on range – how deep are they going? The Wide Stance keeps the load in the legs and out of the lower back. This gives people the confidence to go deeper in the Squat and hit all the target muscles. It’s the 1/1s where the kick should be felt; start to lift the energy in your voice. Bring in your BIG voice.

2

FOLLOW-UP/MOTIVATION Coach your class to feel the movement; DRIVE THEM

TO THE FINISH MID STANCE: Now we coach our participants how to Squat better and help them understand where they should be feeling it. So use cues like: Push through the heels to activate the glutes. Squeeze your butt – can you feel it? WIDE STANCE: Last push to the end. Talk benefits here; sell the need for them to commit to the end. Make sure they do not check out of the workout; ask: Are you going low enough? Remember, backside stops above knee level! Help your class finish this challenging track with success.

FITNESS MAGIC Use your voice to build excitement – conversational in the 2/2s and 3/1s, BIG with high energy in the 1/1s, intense in the Bottom Halves, and then build again in the 1/1/2s as you go back to the Bottom Halves then the 1/1s. This will create a journey within the track and make the class ‘go off’!

? KNOW IT? SHOW IT! What does the Wide Stance enable us to do?

© Les Mills International Ltd 2012

3

CHEST

TRACK INTRODUCTION

1 PLATE

BARBELL

Option to go heavier than your normal Chest weight – about half to one-third of your Squat weight. New people, lighter than Squats. You will need a single plate for the Pushup. DEMONSTRATE: Single Plate Pushup

SET

1

MUSIC

EXERCISE It’s my time

2x8 Bench SET Position

0:13

Price of a

2x8 4/4 CHEST PRESS

1x

0:20 V1

Keep living

4x8 2/2

4x

0:34 QC

Feels, I like

4x8 4/4

2x

4x8 1/1/2

4x

0:49 (B up) Feels, I like

2

1:03 C

Feels, I like

4x8 1/1

8x

1:18 V2

Love, make us

4x8 3/1

4x

1:33

Keep living

4x8 2/2

4x

1:47 QC

Feels, I like

4x8 4/4

2x

4x8 1/1/2

4x

4x8 1/1

8x

2:02 (B up) Feels, I like

3

2:16 C

Feels, I like

2:31 V3

Love, make us

3:44 Rap

_ Will ya

3:58

Time traveller

4:14 C

Feels, I like

4:28 4:44 Rep 4:58 Outro

20x8 REPEAT SET 2 4x8 Transition: Pushup 4x8 3/1 PUSHUP

4x

½x8 Transition: L hand on top of plate

4:12 Br

4

REPS

0:05 Intro

Feels, you know

4x8 1/1 SINGLE PLATE PUSHUP L Transition: R hand on top of plate on last 4 cts

7x

4x8 1/1 SINGLE PLATE PUSHUP R Transition: Center (no plate) on last 4 cts

7x

4x8 1/1 PUSHUP

8x

½x8 Down & Hold

Recovery: Shake the arms, roll the shoulders and Chest Stretch.

3

I Like How It Feels > 5:04 mins Track Focus

Encourage your class to get stronger by adding more weight to the bar and then to feel ‘the pump’ in the Pushups at the end.

I ntensity F actor Feel the accumulation of fatigue build as we continue to sustain ‘pressure’ in the chest muscles through 3 sets of work. Then finish it off with the BIG set of Pushups at the end to feel the pump!

SET OBJECTIVES

1

SETUP Coach your participants how to move the bar

2

FOLLOW-UP Coach muscle feeling in the chest

3

4

First, set up a strong platform to press from by coaching the SET Position on the bench before you push play. Use these cues: Feet firmly on the floor, draw the belly in and brace the core, hands wide on the bar, shoulders away from the ears. Coach NETT. Cue: Bring the bar to the middle of the chest – that’s your target zone; elbows to the top of the bench – that’s your range. To help people get the timing, count the tempos as you move. For example, for 2/2s say: 1, 2, 1, 2. This will help people stay in time and get more out of the movement. First, reset timing, targets and ROM: Bar heads to the center of the chest, soft elbows at the top. Start to coach the feeling of building pressure in the chest, especially in the 4/4s – WHAT does it feel like? Use the lyrics! I like how it feels. Then bring in benefits: Now we start to tone and shape the upper body! In the 1/1/2, this will be where the work starts to kick in. Encourage your class to feel muscle tension in the chest, shoulders and arms. Say things like: Feel the push on the way up. Start to lift energy and motivation with your voice in the 1/1s.

INTENSITY/MOTIVATION Drive the intensity, then motivate them to finish

this set

Last set with the bar; your class will be fatiguing now so help them finish this set. Challenge them to get the full ROM, to STAY IN TIME and to not check out of the workout! Say things that are going to motivate them to do the REPs correctly. Help your members get to the end by using intensity and urgency in your voice to keep the motivation high; try matching your voice to the energy in the song.

SETUP/MOTIVATION Coach your class the single Plate Pushup and motivate them to finish

Set your class up to execute the Single Plate Pushup; remember to show them the options on the toes, knees or kneeling. This is going to be challenging so drive them to finish right to THE END! You want them to feel the PUMP in the chest.

FITNESS MAGIC

This track is really uplifting – use the energy in the song by building your voice into each chorus. It’s an easy track to hook into... I Like How It Feels! Do you like how it feels?

SINGLE PLATE PUSHUP

Challenges trunk stability where the lower side works harder than the side on the plate © Les Mills International Ltd 2012

3

CHEST

SINGLE PLATE PUSHUP

Setup • One hand on the plate, one on the floor • Hands just outside shoulder-width • Drop down and bring shoulders and chest to elbow level Follow-up • Lower arm works harder

OPTION

3

? KNOW IT? SHOW IT! What should you do to keep people in the workout in the final set?

© Les Mills International Ltd 2012

4

BACK

TRACK INTRODUCTION

BARBELL

Normal Back weight, slightly heavier than Chest. New people, same weight as Chest. Where we integrate the legs, the back and the arms into one big movement. DEMONSTRATE: Clean & Press

SET

INTRO

RECOVERY

MUSIC (Wind up)

2x8

Shoulder Roll

1x

0:18

(Clap)

8x8

1/1 DEADROW

8x

0:45

(Melody)

4x8

1/1 TRIPLE DEADROW

2x

_ How can

4x8

Bar down. Torso Twists. Overhand Grip

Meeting

2x8

4/4 DEADLIFT

1x 4x

0:12

Instr

0:59

V1

1:28

_ Without a

4x8

3/1

1:48

Br

Home

½x8

Transition: Mid Grip

1:50

C

Wake me up

4x8

1/1 MID-GRIP DEADROW

4x

2:10

Instr

(Synth B up)

4x

2:37

Br

2:39

Instr

2:52

RECOVERY

2

REPS

SET Position – Underhand Grip

Intro

1:18

1

EXERCISE 2x8

0:05

8x8

1/1 TRIPLE MID-GRIP DEADROW

½x8

HOLD SET Position, bend the knees

(Synth + beat)

4x8

CLEAN & PRESS

4x

Wake me up

4x8

1/1 DEADROW

4x 4x

3:05

Rep

Wake me up

4x8

CLEAN & PRESS

3:19

Instr

(Piano)

6x8

Bar down. Torso Twists

3:39

Br

Become

½x8

HOLD SET Position

3:43

V2

Now that

4:02

Br

4:04

C

4:23

Instr

4:50

Br

4:52

Instr

5:06 5:19

Rep

5:32

Outro

4x8

3/1 DEADLIFT

½x8

Transition: Mid Grip

Wake me up

4x8

1/1 MID-GRIP DEADROW

4x

(Synth B up)

8x8

1/1 TRIPLE MID-GRIP DEADROW

4x

4x

½x8

HOLD SET Position, bend the knees

(Synth + beat)

4x8

CLEAN & PRESS

4x

Wake me up

4x8

1/1 DEADROW

4x

Wake me up

4x8

CLEAN & PRESS

4x

1x8

HOLD SET Position

Recovery: Torso Twist, Upper Back Stretch (clasp hands in front, chin tucked in, spread shoulder blades apart). Lower Back Stretch (elbows to thighs, chin in, lift spine up).

4

Bring Me To Life > 5:39 mins Track Focus

Coach your class to feel the major back muscles working in the Deadlifts and Deadrows through the slower tempos.

I ntensity F actor We pre-fatigue the upper body in the slower-tempo Rows, building intensity through the Triple Rows, then feel the explosive cardio hit in the Clean & Press combo.

SET OBJECTIVES INTRO SETUP Coach your class how to move

Teach your members how to execute the Rows using Setup Cues. Remember to use NETT – Name of exercise, Tempos, and Target zones – and what’s happening with the body. Like: Deadrow, knees, belly, knees, rise. Allow them to gain an awareness of how to move the bar in relation to the body.

1

SETUP/intensity Coach your class to move; find intensity

2

FOLLOW-UP/MOTIVATION Reset technique, then motivate your class through the fatigue to finish

Use NETT to help them move the bar. Allow your class to feel the movement in the slower tempo. We do this by helping them to stay in time by counting the beats – 3-2-1 and up. Feel the isolation in the mid-upper back in the Mid-Grip Deadrow by asking them to remain stable: Butt back, brace the core, body still, then start to feel the intensity lift as you hit the Triple Rows. Build your energy here as the music tempo lifts. When the Clean & Press hits, be BIG! Use all the important cues to get them moving safely the first time with the Clean & Press. Emphasize the bend and Squat to help them explode and get the bar over the head. This is where you need to coach intensity. Coach it like this… POWER (Clean & Press) – RECOVER (Rows) – POWER (Clean & Press) to help them get through.

An exact copy of the 1st set – first recheck that they are still moving correctly by using your Setup Cues. Coach a little more of the WHY, like: Deadlift – as you stand, squeeze the butt to engage the glutes. Allow your class to get more out of the moves by asking them to sit deeper into the Triple Deadrows or bend their legs more in the Clean & Press. Encourage your class to maintain perfect technique and to stay in the workout. Give lots of encouragement and Motivational Cues to help them finish! Also, use time references to help them succeed; like in the last Clean & Press combo: there is 45 seconds to finish – you can do this!

FITNESS MAGIC

You can create real Fitness Magic in this track by using the highs and lows in the song. The slow builds, the driving instrumentals and pumping beats will send your class into an intensity roller coaster. Bring your 5 Voices alive in this track!



SET POSTION

? KNOW IT? SHOW IT! What does the Mid Grip do?

MID-GRIP

DID YOU KNOW?!...

puts The Mid Grip on more focus ck the upper ba

© Les Mills International Ltd 2012

5

TRICEPS

TRACK INTRODUCTION

1 BIG PLATE

1 SMALL PLATE

No bar, you’ll need 2 plates – a big plate for Dips and Seated Overhead Extension and a small plate for Kickbacks. Option to use body weight for Tricep Dips. Watch out, as the transitions are super quick!

SET

1

2

MUSIC

EXERCISE

0:08 Intro

_ Wooahh

4x8 SET UP for DIPS

0:18 V1

Night

8x8 2/2 TRICEP DIP Options: Big plate on lap or body weight only

8x

0:44 PC

Doctor

2x8 1/1/2

2x

0:51 C

_ No pills

6x8 1/1 Transition: Seated Overhead Extension on last 4 cts

12x

1:10 V2

Pretty face

8x8 2/2 SEATED OVERHEAD EXTENSION

8x

1:37 PC

Doctor

2x8 1/1/2

2x

1:44 C

_ No pills

6x8 1/1

(Guitar)

2x8 Transition: Tricep Kickback L

RECOVERY 2:03 Instr 2:10 V3

_­I know

2:23 Br

3

4x8 2/2 TRICEP KICKBACK L on bench top

12x

4x

½x8 HOLD

2:25 Instr

(Guitar)

2x8 1/1/2

2x

2:32

Down

4x8 1/1/2

4x

2:45

My fist

4x8 1/1 Transition: Tricep Pushup on last 2 cts

8x

2:58

Doctor

2x8 1/1/2 TRICEP PUSHUP on bench top

2x

3:04 C

_ No pills

2½x8 1/1

(Guitar)

2½x8 Transition: Tricep Kickback R

RECOVERY 3:13 Instr

4

REPS

3:21 V4 4:24 Outro

_ ­I know

19x8 REPEAT SET 3 on R 2½x8 Down & Hold

Recovery: Shake the arms and Tricep Stretches.

5x

5

Bad Case Of Loving You > 4:32 mins Track Focus

Keep the intensity and energy high in this track by clearly coaching NETT, for each exercise.

I ntensity F actor

Cross-training for the Triceps. With four sets of work where the intensity doesn’t let up, we combine isolation and body-weight moves.

SET OBJECTIVES

1

SETUP Set up the move Coach your class how to execute the Tricep Dip. Say things like: Lift your chest, elbows to the back of the room, weight through the heel of your hand. Remember to use NETT, it will make you clear and easy to follow.

2

SETUP/FOLLOW-UP set up the move; coach what they should feel in the

3

SETUP/INTENSITY Set up the moves; coach your class to stay in the

4

FOLLOW-UP/MOTIVATION RESET; PUSH YOUR MEMBERS THROUGH THE FATIGUE

muscleS New move, so new set of NETT. Timing, target zones then introduce muscle feel. Use a cue like: Can you start to feel tension in the back of the arms?

workout Third set, people will be starting to really feel it here. Set up using NETT and the Setup Cues for the Tricep Kickback, then check in to make sure the class isn’t taking shortcuts like reducing the ROM to make it easier. In the Pushups be sure to give options if needed! Lift the energy in your voice to motivate through this intense part!

TO HELP THEM FINISH Reset them with all the Initial Cues for this move. Follow up on technique. Say something like: Keep the upper arm still, avoid swinging to isolate more. Then motivate them through to the end in the short set of Pushups by using urgency and energy in your voice. Say things like: You can do this! Hang on till the end.

FITNESS MAGIC Everyone knows this golden oldie! Hook into the lyrics to help your class take their minds away from what’s happening in the arms! You need to match the energy of the song – don’t be too aggressive or strong; instead, be light, easygoing and HAVE FUN!

PROVIDE OPTIONS!! Help your class get through this tough track TRICEP DIPS: Body weight or seated TRICEP PUSHUPS: On knees or kneeling

? KNOW IT? SHOW IT! What sort of energy should you bring to this track? © Les Mills International Ltd 2012

6

BICEPS

TRACK INTRODUCTION

BARBELL

OR

BARBELL

Normal or heavier Bicep weight on the bar. New people – Warmup weight. There’s an option to put the bar down so why not take the challenge and go heavier? Accumulate strength in the arms through 3 rounds of work.

SET

1

MUSIC 0:05

Intro

0:12

Instr

­­(Heavy guitar)

4x8 4/4 BICEP CURL – SET Stance

2x

0:28

V1

Coming with

4x8 2/2 Split Stance

4x

PC

Round fill

2x8 1/1/2

2x

0:53

C

This is what

4x8 1/1 SET Stance

8x

Round fill

3x8 1/1/2

3x

1:21

V2

Your best

4x8 2/2 Split Stance

4x

1:38

PC

Round fill

2x8 1/1/2

2x

1:46

C

This is what

4x8 1/1 SET Stance

8x

Round fill

3x8 1/1/2

3x

Instr

(Guitar)

4x8 4/4 SET Stance Option: To put the bar down, shake arms, stretch

2x

2x8 4/4 Option: If bar was put down, join back in now

1x

2:02 2:15

3

REPS

0:45

1:09

2

EXERCISE 1x8 SET Position – Underhand Grip

2:32 2:40

QC

This is what

4x8 1/1/2

4x

2:56

C

This is what

4x8 1/1

8x

Round fill

5x8 1/1/2 – Halfway down on last rep

5x

3:12

Recovery: Shake the arms. Bicep Stretch. Thumbs in and down, arms back.

6

Bottoms Up > 3:34 mins Track Focus

Coach weight selection clearly to both new and regular class participants so they can achieve their training goals.

I ntensity F actor This one’s about the ‘pure strength build’ as it’s a slower-tempo track. In the 1/1/2, we use eccentric loading which generates faster change in the muscles, creating more emphasis on the downward phase. You’ll notice more muscle tension in this one!

SET OBJECTIVES

1

SETUP Coach your participants to move the bar Coach the SET Position in the 1x8 at the start for a strong base from which to move the bar. Then, tell them the basics: targets and ROM. Say: Bar comes to the front of the shoulders and down to your thighs. Also, what tempo they should be moving to – help them get it by counting for them. Remember NETT... EASY ISN’T IT?!

2

FOLLOW-UP Coach your members how to move the bar better

3

INTENSITY/MOTIVATION Coach your members to feel the work, then motivate them to finish! First, give the option to put the bar down if needed, especially for those new pumpers or those who went with a heavy weight! We want to make our participants feel OK if they can’t make it through a set. The intensity will increase in the 1/1/2 in this final set; eccentric loading – up, hold and slow on the way down. Don’t let your class check out of the workout, reinforce the target zones and timing. Use urgency in your voice and drive them to complete the track!

Follow up on those Setup Cues, this time with the intention of helping them do it better! Your focus for this set should be ISOLATION. Say things like: Ground yourself, brace it, lift it. Check back in with timing – make sure they are getting the most out of the counts.

FITNESS MAGIC There are heaps of cool lyrics you can use in this track. Like “This is what it’s all about”, “Bottoms up” on the 1/1/2 and “Hammer down”. See how Glen used the lyrics on the DVD to bring the workout alive!

OPTION

To put the bar down if needed, in the 4x8 of 4/4s in the last set.

? KNOW IT? SHOW IT! What does eccentric loading do? © Les Mills International Ltd 2012

7

LUNGES

TRACK INTRODUCTION

BARBELL

Regulars, at least your Chest weight for Squats and Static Lunges. New people – Biceps weight on the bar. Then body weight only for Jump Squats. This will help you activate more muscle, making you fitter and stronger! DEMONSTRATE: Lunge setup, Jump Squat

SET

MUSIC 0:07 Intro

1

4x8 2/2 SQUAT Mid Stance

4x

0:33

Ecuador

8x8 1/1/2

8x

1:00

Ecuador

4x8 2/2 – Step R leg B on last 4 cts

4x

1:13 Instr (Upbeat)

4x8 1/1 LUNGE L

8x

1:27

(Synth)

4x8 4x Bottom Half

2x

1:40

(Low pulse)

2x8 4/4 – Switch legs on last 2 cts

1x

1:46

(Low pulse)

2x8 4/4 LUNGE R

1x

1:52

Escuchame

4x8 1/1

8x

2:06

Ecuador

4x8 4x Bottom Half

2x

1x8 Transition: Bar down

2:22 Instr (Slow)

4x8 1/1/2 BODY SQUAT

4x

2:39

(B up)

4x8 2x PULSE JUMP SQUAT – Arm Propulsion (8 cts)

4x

2:54

(Beat + synth)

4x8 1/1 JUMP SQUAT – Arm Propulsion (4 cts)

8x

3:07 Br 3:09

½x8 HOLD (Upbeat)

3:22 3:35

Escuchame

3:49 Br

3

REPS

0:20 Instr (Beat)

2:20 Br

2

EXERCISE 4x8 SET Position

4x8 1/1 LUNGE L (without bar)

8x

4x8 4x Bottom Half

2x

4x8 1/1

8x

1x8 HOLD

3:52

(Slow)

4x8 1/1/2 BODY SQUAT

4x

4:09

(B up)

4x8 2x PULSE JUMP SQUAT – Arm Propulsion (8 cts)

4x

4:23

(Beat + synth)

4x8 1/1 JUMP SQUAT – Arm Propulsion (4 cts)

8x

4:37 Br 4:39

½x8 HOLD (Upbeat)

4:52 5:05

Escuchame

4x8 1/1 LUNGE R (without bar)

8x

4x8 4x Bottom Half

2x

4x8 1/1

8x

Recovery: Shake the legs. Quadricep Stretches.

7

Ecuador > 5:25 mins Track Focus

Coach correct technique and the progression from the Body Squat into the Jump Squat.

I ntensity F actor Pre-fatigue the legs with a strength focus in the Squats and Static Lunges. Then two sets of BODY-WEIGHT TRAINING with explosive efforts to recruit more muscle fibers and feel a true heart-rate kick! Burn more calories, get results quicker and FEEL GREAT!

SET OBJECTIVES

1

SETUP/FOLLOW-UP Coach your members how to move in the Squat AND lunge

2

SETUP/INTENSITY Coach your class how to perform a Jump Squat then drive

Remind your class how to Squat: Butt goes down and back, knees in line with the toes, chest lifted. Encourage them to use full ROM to get the most out of the move. How low? Hips just above your knee line. Then set your class into the Lunge using NETT – drop the back knee down, front thigh parallel to the floor. Remember not to just tick the boxes – look out and see what’s happening in the room; correct any technique using CRC. Follow up the Lunge Cues when you work the other side by telling them how to do it better. the intensity through the progression

Coach your class how to execute the Body Squat – chest up, abs in and brace your core, butt down and back. Then, as the progression builds, safely lead them through the technique, especially a soft knee landing. In the Single Jump Squats, say things like: Explode through the bottom, drive through the heels, or load then explode. This jump progression trains the movement, enabling us to perform the Squat better. When the Single Lunges come in, increase the intensity with your voice and face! Ask: Do you feel that? Isolation for tone and strength!

3

FOLLOW-UP/INTENSITY/MOTIVATION Reset technique, drive intensity and motivate to finish!

We do it all over again! Reinforce all those Setup Cues for the Body Squat. Check back in with the class’s technique; remember to CRC if need be. Drive the intensity through the Jump Squat, asking them for height. In the Lunge, bring it home by using urgency in your cue delivery; lift your voice and be BIG! They will be tiring here, so make sure they don’t check out of the workout by reducing ROM; remind them of how low they should be going! Keep them in the workout by motivating them to finish – don’t forget to use time references, telling them how much longer to go! The last 12x8 of Lunges = 45 seconds.

© Les Mills International Ltd 2012

7

LUNGES > continued

JUMP SQUAT Set up • Feet slightly wider than the hips • Sit down and back with the butt • Push through the heels as you rise • Soft knee landing Follow-up • Explode from the bottom • Use your arms

? KNOW IT? SHOW IT! What are some cues you could use for the Jump Squat?

7

© Les Mills International Ltd 2012

8

SHOULDERS

TRACK INTRODUCTION

BARBELL

2 PLATES

Heavier than normal Shoulder weight – between Biceps and Chest weight on bar. You’ll also need 2x free weights for plate work. We have a circuit training focus, which will target all 3 parts of your shoulder – front, back and side. DEMONSTRATE: Rotator/Pec Dec & Overhead Push Press

SET

MUSIC

EXERCISE

0:05 Intro

INTRO

1

0:19 Instr

(Beat)

8x8 1/1 PUSHUP Options: Toes, knees or kneeling Transition: Kneeling Rear Deltoid Raise on last 2 cts

0:47

(Synth)

4x8 2/2 KNEELING REAR DELTOID RAISE

4x

1:01

Turn me

4x8 1/1/2

4x

1:15 Instr

(Low)

4x8 4/4 Transition: Standing SET Position on last 4 cts

2x

1:29 V1

­_ Hold your

4x8 4/4 STANDING SIDE RAISE Step into Split Stance on last 2 cts

2x

15x

1:43

_ Closeness

4x8 3/1

4x

1:57 Instr

(B up)

5x8 1/1/2

5x

2:15

(Synth melody)

4x8 1/1 ROTATOR RAISE – SET Stance

4x

8x8 1/1 ROTATOR PEC DEC x2 (16 cts)

4x

2:19 RECOVERY 2:57 Instr 3:11 V2

2

REPS

4x8 Set up Pushup

(Low)

4x8 Transition: Plates down, shake arms and roll shoulders

_ If you

4x8 2/2 KNEELING REAR DELTOID RAISE

4x

3:25

Level, oh

4x8 1/1/2

4x

3:39 Instr

_ Hold your

2x8 4/4 Transition: Standing SET Position on last 4 cts

1x

3:46

Fool, your

2x8 4/4 STANDING SIDE RAISE Step into Split Stance on last 2 cts

1x

3:53

_ Closeness

4x8 3/1

4x

4:07 Instr

(B up)

5x8 1/1/2

5x

4:27

(Synth melody)

4x8 1/1 ROTATOR RAISE – SET Stance

4x

4:38

8x8 1/1 ROTATOR PEC DEC x2 (16 cts)

4x

5:06

1x8 Transition: Pick up bar – set up for O/H Press

5:10

(Downbeat)

3x8 1/1 OVERHEAD PRESS – Split Stance

6x

5:21

(Heavy beat)

4x8 1/1 OVERHEAD PUSH PRESS – SET Stance

8x

¼x8 Press up & hold

1x

5:35

Recovery: Shake the arms and Deltoid Stretches (arms across front of body).

Be Cool 2011 > 5:42 mins

8

Track Focus

Keep the intensity and the energy high in this track by clearly coaching NETT for each exercise.

I ntensity F actor The intensity in this track comes from the focus on shoulder endurance. There are longer sequences of work, with little recovery, creating fatigue. The short Overhead Press at the end builds on that fatigue – go heavier because the Overhead Push Press, where we use our legs, will allow us to lift heavier weight.

SET OBJECTIVES SETUP Coach your class through the pushups INTRO

Give all the cues that your participants need to execute the Pushup safely and effectively – remember to provide the OPTIONS of on the toes, knees or kneeling for all levels of ability.

1

SETUP/INTENSITY CoACH YOUR CLASS THROUGH EACH MOVEMENT; COACH TO INTENSITY Because there are lots of different moves in this set use NETT – remember: Name of exercise, Tempos and Target zones – to make it easy to follow. Give your members all the basic Setup Cues to help them feel the movement. Be clear when coaching the transitions, as they come FAST! So pre-cue early and warn them of the new exercise that is coming up. Towards the end of the set, you and your class will be FEELING IT! Keep them in the workout by driving the intensity with your voice.

2

FOLLOW-UP/MOTIVATION help your members move better through each exercise as they start to fatigue – motivate them to finish Follow up the first set with all the basics to help people move better. Give them cues that help them to get through successfully; reinforce all those Compulsory Cues. Because everyone will be fatigued here, you need to motivate them to finish this last set, so lift the energy in your cue delivery by using lots of Motivational Cues. In the final set of Overhead Presses bring in your INTENSE voice and count out how many repetitions remain to help them get through.

?

KNOW IT? SHOW IT!

What makes this track so intense? © Les Mills International Ltd 2012

8

SHOULDERS > continued

OVERHEAD PUSH PRESS

Setup • SET Stance • Bar moves from chin and Presses over the head • Use the legs, bend the knees Follow-up • Bend and drive

8

© Les Mills International Ltd 2012

9

ABDOMINALS

TRACK INTRODUCTION

Short Abdominals track where we kick straight into the work. DEMONSTRATE: Oblique Bicycle Crunch.

SET

1

2

3

MUSIC

EXERCISE

REPS

0:05 V1

_ I feel so

4x8 SET UP on floor

0:20

_ Your love

4x8 4/4 CRUNCH

2x

0:35 Instr

(Synth)

4x8 1/1/2 Transition: Lift feet off floor, fingertips to temples on last 4 cts

4x

0:49

(Synth + beat)

8x8 1/1 OBLIQUE BICYCLE CRUNCH L&R

8x

1:20 V2

_ I feel so

4x8 2/2 CRUNCH Option: Heels off floor

4x

1:34

_ Your love

4x8 1/1/2 Transition: Lift feet off floor, fingertips to temples on last 4 cts

4x

1:49 Instr

(Synth + beat)

8x8 1/1 OBLIQUE BICYCLE CRUNCH L&R

8x

2:19 Rep

_ And there’s

4x8 Transition: Set up Plank

2:34

Now

4x8 PLANK

2:49 Instr

(Synth + beat)

8x8 MOUNTAIN CLIMBER L&R Option: Knees to floor

3:19 Outro

2x8 PLANK

8x

9

Feel So Close > 3:30 mins Track Focus

Coach the 3D effect of this Abdominals track.

I ntensity F actor We finish the workout with a complete Core track, where we go from isolation to integration – Upper Abdominal Crunches, Oblique Bicycle Crunch, ending with the Mountain Climber.

SET OBJECTIVES

1

SETUP Coach your participants how to move Allow your members to get a feeling for the movement. Use all the basic Setup Cues to help them feel it. With the Oblique Bicycle Crunch: Fingertips to temples, elbows back, shoulder to opposite knee. This will give them an awareness of where to aim and help them feel it more.

2

FOLLOW-UP/INTENSITY Tell them how to do it better and motivate to work harder This set is similar to the first, so remind your class how to execute the moves and target zones. Tell them how to perform the move better and WHY. Say things like: Get that shoulder towards the knee; try to keep those elbows back, work your obliques more.

3

SETUP/INTENSITY/MOTIVATION Set up good technique for the Plank

and Mountain Climber, then motivate your class finish Use all the basic Setup Cues to find good technique for the Plank and Mountain Climber. Make sure you show the options for both of these moves. With the Mountain Climber, say: Knee to opposite elbow. The focus for the move is to skim the knee close to the floor. This keeps the hips down and generates more load and intensity within the core stabilizers. Drive and motivate them to finish this challenging Abdominals track.

? KNOW IT? SHOW IT! What is the coaching focus for the Mountain Climber?

© Les Mills International Ltd 2012

10 COOLDOWN MUSIC

EXERCISE 1x8 LYING STRETCH – Hands above the head

0:08

Intro

0:14

Instr

(Melody)

2½x8 Knees to chest

0:38

V1

_ Quando sono

2½x8 LYING HAMSTRING STRETCH L

Su le finestre

2½x8 LYING HAMSTRING STRETCH R

C

Time to say

1:01 1:24 1:33

1x8 CHILDS POSE

Paesi che

1½x8 COBRA POSE 2½x8 KNEELING HIP FLEXOR & TRICEP STRETCH R

1:48

Con te partirò

2:10

Goodbye

2x8 KNEELING REAR DELTOID STRETCH L&R

2:28

Mio sole

1x8 KNEELING Front Deltoid/Chest Stretch (Clasp hands behind back)

_ Time to say

1x8 CHILDS POSE

2:39

C

2:48 3:02 3:24

Rep

Paesi che

1½x8 COBRA POSE

Con te partirò

2½x8 KNEELING HIP FLEXOR & TRICEP STRETCH L

Con te partirò

3:33

Su navi per

3:47

Con te partirò...

1x8 ILIOTIBIAL BAND STRETCH L 1½x8 STANDING QUADRICEP RELEASE L 1x8 ILIOTIBIAL BAND STRETCH R

3:56

Instr

1½x8 STANDING QUADRICEP RELEASE R

4:10

Outro Con te

1½x8 STANDING CHEST RELEASE

10

Time To Say Goodbye > 4:25 mins Track Focus Congratulate your class on completing the workout.

TRACK OBJECTIVE This song is a really emotive piece of music. Coach your class through each of the stretches but allow them to feel the emotion in the song by saying only what you need to say.

COBRA POSE • Elbows on floor, make a fist with hands • Push elbows through floor, squeezing butt • Lift chest

KNEELING FRONT DELTOID/CHEST STRETCH

CONNECTION It’s the close to a great workout, so congratulate the new people for finishing and the regulars for coming back. Remind them that by doing today’s workout, it will make them feel great! Commend them on a job well done.

STANDING CHEST RELEASE

© Les Mills International Ltd 2012

ALTERNATIVE

6

BICEPS

TRACK INTRODUCTION

BARBELL

Normal Bicep weight on the bar. Accumulate pressure in the arms through 4 rounds of work to get lean and strong.

SET

1

MUSIC 0:05

Intro

0:08

V1

0:23 0:41

C

0:56

2 3

EXERCISE 1x8 SET Position – Underhand Grip ­­All the things

4x8 4/4 BICEP CURL – SET Stance

2x

Spin my world

5x8 3/1 – Split Stance

5x

Back _ hey hey

4x8 2/2

4x

You

5x8 1/1/2 – SET Stance

5x

1:15

Ref

Party party

4x8 Bottom Half

8x

1:30

V2

­­All the things

4x8 3/1 – Split Stance

4x

Spin my world

4x8 2/2

4x

1:58

Ref

Party party

4x8 Bottom Half – SET Stance

8x

2:14

V3

­All the things

4x8 3/1 – Split Stance

4x

Spin my world

4x8 2/2

4x

1:44

2:28 2:43

Ref

Party party

RECOVERY 3:01

V4

­_ People in the

3:19

4

REPS

3:37

Ref

3:51

Outro

5x8 Bottom Half SET Stance

10x

4¼x8 RECOVERY – Bar down, shake arms

Oveeeeeerrrrrrr

5x8 3/1 – Split Stance

5x

Party party

4x8 Bottom Half – SET Stance

8x

½x8 Halfway & hold

Recovery: Shake the arms. Bicep Stretch. Thumbs in and down, arms back.

ALTERNATIVE

Gettin’ Over You > 3:56 mins

6

© Les Mills International Ltd 2012

ALTERNATIVE

8

SHOULDERS

TRACK INTRODUCTION

BARBELL

Normal Shoulder weight – shoulder circuit training working all dimensions of the shoulder.

SET

1

MUSIC Intro

0:18

Instr

0:32 1:00

2

EXERCISE

0:05

4x8 1/1 – Easy PUSHUP

(Heavy beat)

8x8 1/1 – Full Range Options: Toes, knees or kneeling

8x 16x

1x8 Transition: Kneeling Rear Deltoid Raise

1:03

V1

Dreamin

4x8 4/4 KNEELING REAR DELTOID RAISE

2x

1:17

Rep

Airplanes

4x8 3/1

4x

1:30

Br

1:32

Instr

(Low synth)

4x8 1/1/2 SIDE RAISE

4x

(Rap)

4x8 2/2

4x

1:59

Instr

(Heavy beat)

8x8 1/1 MAC RAISE L&R

8x

2:26

Br

2:28

½x8 Transition: Stand up, SET Position

½x8 HOLD (Rap)

8x8 ROTATOR RAISE – SET Stance

8x

Airplanes

2x8 Transition: Plates down, pick up bar

3:03

Airplanes

2x8 4/4 OVERHEAD PRESS – Split Stance

1x

3:09

(B up)

4x8 2/2

4x

2:55

Rep

3:23

Br

3:25

Instr

3:51

4

(Beat)

Br

1:46

3

4x8 SET UP on the floor

½x8 HOLD (Heavy beat) (Lower)

(Beat)

15x

1x8 Transition: Bar down, move to floor for Pushup 3x8 1/1 – Easy PUSHUP Options: Toes, knees or kneeling

3:54 4:04

7½x8 1/1

8x8 1/1 – Full Range

Recovery: Shake the arms and Deltoid Stretches (arms across front of body).

6x 16x

ALTERNATIVE

Airplanes > 4:36 mins

8

© Les Mills International Ltd 2012

BODYPUMP™ Technique Coaching Cues Glossary 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

Overhand Grip

Wide Grip

Split Stance • Feet hip-width apart • Both knees soft • Body weight even in both legs 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 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

Mid Squat Stance

Wide Squat Stance

Bottom Range

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 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 knees 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 clean & Press Setup • SET Position • Start with more knee bend and use the legs to drive up • Keep elbows above the bar during Upright Row phase • Drop under the bar, bending the knees; press to the top • Bend the legs again, come back to SET Position • Bar close to the body all the way through • Belly in and abs braced all the way Follow-up • Use the legs to drive the bar up • Lift your heels to initiate the move • Get under the bar as quickly as possible – be explosive!

© Les Mills International Ltd 2012

SEATED TRIcep DIP (Plate or body-weight Option) Setup • Feet hip-width apart • Hands on the bench by your butt • Drop butt past bench top • Push body up using the heels of the hands • Elbows bend towards the back of the room Follow-up • Shoulders down, away from the ears • Keep the chest lifted and don’t collapse into the shoulders • Elbows point back TRICEP KICKBACK Setup • One hand on the bench with arm 90 degrees to trunk • Knees under hips • Body weight more in the knees than the arm to avoid overloading and pre-fatiguing the triceps • Chest, shoulders and hips square to the floor • Lengthen the back of neck and tuck the chin in • Row the arm up, lock your elbow into your side with the upper arm parallel to the floor • Fully extend then return to start with forearm vertical Follow-up • Push through the hand and lift your chest • Keep shoulders away from ears • Keep shoulders and hips square to the bench • Push your butt back and keep your belly in SEATED OVERHEAD EXTENSION (PLATE) Setup • Cross the legs to allow the hips to open to sit tall for good posture • Plate over head, arms forward slightly so that you can just see your elbows • Shoulders away from ears to stabilize the shoulders and protect the neck Follow-up • Keep the elbows squeezing inwards to isolate the triceps

Tricep PUSHUP (BENCH) Setup • Hands on bench shoulder-width apart • Elbows in by your side Follow-up • Avoid popping shoulders forward • Drop the chest to elbow level

Hand position on bench

Option: Toes

Option: Knees

BICEP CURL Setup • Shoulder blades up, back and down, and in towards spine • Abs in and braced • Chest up • Both knees soft • Split Stance – weight even in both legs • Bar stops just in front of the shoulders and goes all the way down to the thighs Follow-up • Elbows by the sides of the body • Keep the body still 90/90 Setup FOR stride length • Kneeling • Hips square with right angles at both knees • Tuck toes of back foot under and rise. This sets the stride length STATIC LUNGE Setup • Feet hip-width and step back to 90/90 stride length • Hips and shoulders even and square to the front • Front knee comes forward in line with toes • Back knee moves towards the floor • Belly in, abs braced and chest up Follow-up • Go low to work the butt – front thigh and back shin parallel to the floor at bottom range • Body weight even on both legs • Push through the front heel to activate the glutes

© Les Mills International Ltd 2012

kneeling rear deltoid Raise Setup • Kneel with one foot forward • Body leans on a 45-degree angle • Keep the chin tucked in and the back of the neck long, eyes look about 3 feet (1 meter) in front • Lift the elbows vertically, squeezing between the shoulder blades Follow-up • Lead the movement with the elbows • Keep the chest lifted, try not to drop the shoulders forward • Shoulders away from ears • Squeeze between the shoulder blades PUSHUP Setup • Hands just outside shoulder-width • Drop down and bring shoulders and chest to elbow level standing SIDE RAISE Setup • 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 RAISE 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 over head. Setup • SET Position • Elbows lead to the side, stopping just under shoulder height • Rotate shoulders to open the arms • Return to start position • Lower forearms back to shoulder level Follow-up • Squeeze between the shoulder blades as you pull back • Complete all phases of work • Belly in and braced

Counts: Start

1-2

3-4

5-6 7-8

ROTATOR/PEC DEC PRESS Setup As per Rotator Raise • Elbows move to the front with the shoulder blades moving forward, then the elbows move back • Squeeze the shoulder blades together, repeat the Pec Dec Press and then return to start • Keep the chest lifted and brace the core Follow-up • Make sure you complete all phases of work especially the downward phase of the Rotator Raise

Counts: Start 1-2

3-4 5-6 7-8 1-2 3-4

5-6 7-8

OVERHEAD PRESS (STANDING) – SPLIT STANCE Setup • 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 Crunch Setup • Slide ribs towards hips • Chin tucked towards the throat Follow-up • As you lift, lead with the chest

© Les Mills International Ltd 2012

oblique BICYCLE Crunch Setup • Feet off floor • Hips and knees at right angles • Shins parallel to floor • Fingertips to temples • Elbows back Follow-up • Rotate shoulder to opposite knee • Chin tucked in • Lift chest, rotate, extend leg out PLANK Setup • Pushup position • Hands shoulder-width apart • Feet hip-width • Transfer weight forward over the hands • Chest up • Long straight spine • Brace the mid-section • Chin in, neck long Follow-up • Keep back straight Option: on knees MOUNTAIN CLIMBER Setup • Knee to opposite elbow • Hips and shoulders level • Butt down • Body weight forward Follow-up • Brace mid-section • Keep butt down • Body still

OPTION

LOW-INTENSITY OPTION Knees on the floor in the Mountain Climber. Knee to same elbow.

MAC RAISE Setup • SET Position to start • Draw the belly button in towards the spine and brace the core • Left arm reaches forward (Front Raise); at the same time, right arm lifts to side (Side Raise) • Plates no higher than shoulders • From the waist down the body remains facing the front, small twist through the upper body • Keep the shoulders away from the ears Follow-up • Knees bent to stay grounded • Belly button stays facing the front • Reach long, avoid swinging the movement PUSHUP Setup • Hands just outside shoulder-width • Drop down and bring shoulders and chest to elbow level

Option

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

© Les Mills International Ltd 2012

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