Initial Training Handbook
BODYPUMP
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Fitness is our
Life Force
Welcome to
Les Mills
Welcome to Les Mills and your journey to become a certified BODYPUMP™
Instructor. This is where your journey begins, changing your life and the
lives of those around you.
At Les Mills, we are passionately devoted to creating a fitter planet. Our
ambition is to reach 100 million people every week. We want to help
transform the global health system by preventing major health issues
caused by inactivity and obesity.
Today in more than 100 countries, over 100,000 instructors teach 20
programs to millions of people every week. And in truth, we’re just getting
started.
We are on a mission to create a fitter planet. A global team of Instructors
inspiring others to move, helping those around them to fall in love with
fitness. To take better care of themselves, and better care of our planet.
From an early age our founder Phillip Mills, was immersed in an active
lifestyle. His father, former New Zealand National Track and Field Coach,
Les Mills Snr is a gold medal winning athlete who with his wife Colleen
raised his kids to love exercise. A four time Olympian, Les encouraged his
family to pursue sporting excellence and together they all represented New
Zealand in track and field. The desire to move, to be fit and share that with
others led the Mills family to open their first health and fitness club in 1968.
After attending UCLA on an athletic scholarship, Phillip joined the business
full time in 1980 and immediately began to innovate. Combining his
passion for music with a love of athletic movement he created group fitness
programs that literally had members queuing out into the streets to get a
place in class. The excitement was real, the results were amazing. People
were falling in love with fitness.
Every day, we inspire a life-long love of exercise, joy of movement and
leading active lives. A constant voice that compels people to move. People
get stronger, leaner, fitter, faster because of us. We know Group Fitness
works. This is the business of motivation.
It starts with YOU. Believe it can be done. Trust that it’s possible. We
change the world one person, one couple, one family, one company, one
city, one country, one continent at a time.
Thank you for joining Les Mills.
In 1990, the game changed. Phillip pioneered the world’s first barbell class,
PUMP. It was massively popular in Australia and New Zealand and in 1997,
renamed BODYPUMP, our team took it to the world.
Phillip & Dr. Jackie Mills
Les Mills became Les Mills International.
Joined from the beginning by Dr Jackie Mills, M.D, a former national
gymnastics representative and passionate advocate of nutritional medicine
and holistic health, Phillip continued to oversee the rapid expansion of the
company. Together co-authored Fighting Globesity, a manifesto and call to
action encouraging individuals, companies and governments to do more to
get active.
© Les Mills International 2021
Please join us on a journey to mastery. Our training programs and ongoing
education are all designed to help you develop, to grow and to shine. You’ll
discover how to overcome your limiting beliefs and step into being a Fitness
Leader. Someone who inspires others.
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Fitness Is Our Life Force.
Welcome. Kia Ora. Aroha.
We are United.
Changing The World.
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Initial Training Handbook
BODYPUMP
INITIAL
TRAINING
JOURNEY
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STAGE O N E: PRE-WO RK
Complete the Pre-Work and prepare your allocated track for
your upcoming Initial Training.
I N I T I A L T R A I N I N G J O U R N EY
To give you everything you need to be a successful BODYPUMP™
Instructor, you will participate in a journey covering four stages; Pre-work,
Initial Training, Post-work, and Certification.
It’s a mix of all the best ways to learn – some time to yourself to watch
videos, reflect and think, time to actively practice your learning with an
allocated track in the safety of your home, and some great group learning at
your Initial Training.
PRE-WORK
• Pre-work: Start by watching and practicing alongside the
videos in the Pre-work, learning about the Key Elements - Choreography,
Technique and Coaching. Complete it at your own pace and in your own
home.
• Allocated Track Preparation: Apply your learning from the Pre-work to
your allocated track for Initial Training.
By the end of this journey you will:
• Be your own version of a successful Instructor.
• Learn and be able to blend and integrate each of the 5 Key Elements of
BODYPUMP.
INIT IA L T RA INING PRE PA RAT IO N C H E C KLIST
Prepare and film your allocated track before coming to Initial Training.
Check the list below and practice applying the key points from the
Pre-work videos. The following is reviewed by your Trainer before
Initial Training.
C H O RE O GRA PH Y
•
•
•
•
• Learn how to script and prepare your track.
• Practice teaching your track and receive coaching.
STAGE THREE: P O ST-WO RK
By this stage, you’ll really understand what it means to
be a BODYPUMP Instructor. It’s time to work towards your
Certification — an important time in your learning journey.
• Be ready to film a full class for Certification.
POST-WORK
What is the Track Focus for your allocated track?
Where are the key music changes?
Where do the transitions occur?
Do you know the Choreography for your allocated track?
T E C H NIQ UE
The Post-work consists of video content and self-study. This builds on your
learning from the Pre-work and Initial Training, allowing you to refine your
skills. Use this time to incorporate all the coaching you have received and
keep developing your skills.
I N I T I A L T R A I N I N G J O U R N EY STAG ES
As you watch the Pre-work videos complete the activites. Make this
handbook your own - capturing the amazing journey you are about to
begin!
Answers to Learning Check Questions are in the last Appendix.
STAGE TWO : IN ITIAL TRAIN IN G
Time to get excited! We’ll come together for your Initial
INITIAL
TRAINING
Training. You will learn about creating Connection and
Performance and have a safe place to practice your new
skills, including how to blend and integrate the
5 Key Elements. You’ll receive a personalized Development Form, guiding
your next steps to Certification, and teaching from your Strengths.
I NI TIA L T R AI N I NG O B J E CT IV ES
T H IS H A ND B O O K
Use this handbook throughout your Initial Training Journey. It is divided
into each stage with instructions and activities, preparation checklists and
content summaries of everything you’ll learn. Make sure you bring it along
to Initial Training!
• Using the Technique Practice Worksheets, review your Technique to
help you prepare, focusing on Position Setup and Execution Setup
• Write down any questions for your Trainer on the upcoming Initial
Training
C OAC H ING
PRE-WORK
INITIAL
TRAINING
POST-WORK
CERTIFICATION
STAGE FO UR: CERTIFICATIO N
Your Trainer and local team will provide you with everything
you need to prepare and film your Certification Video.
CERTIFICATION
Using the Coaching Scripting Worksheets write your Coaching
Layer 1, Layer 2 and 3 Cues. You can get ideas from your exercises list in
the Technique section of this Handbook and your Choreography Notes.
Review the Les Mills Qualifications Certification Skills and
Criteria, then work towards achieving your goals.
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Initial Training Handbook
STAGE ONE:
PRE-WORK
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5 KEY ELEMENTS
Welcome to Stage One! Here’s what to cover in this stage,
using this Handbook along the way to help you:
ACT IV IT Y: LE A RNING C H E C K
Once you have watched the videos, check your understanding by
answering the learning check questions below.
PRE-WORK
1. Watch and practice alongside the Pre-work toolbox
Take notes as you learn about Choreography, Technique and
Coaching. These Key Elements will help you prepare for your Pre-work track submission. This toolbox has a variety of videos, how you learn is
up to you.
2. Prepare your allocated track
Apply Choreography, Technique and Coaching to your allocated track,
and write your track’s script in preparation for Initial Training.
To help you teach in the progam’s Essence, there are 5 Key Elements to
guide you to become a successful Instructor: Choreography, Technique,
Coaching, Connection and Performance.
Pause and take note of your key learnings and any questions to ask your
Trainer at Initial Training.
When we show the 5 Key Elements in our classes, we create a level of
inspiration that people want to come back to again and again. The 5 Key
Elements take time to learn, and part of this journey is to begin exploring
and practicing each of them now, focusing on the first three Key Elements.
1. What should you complete before your Initial Training?
a) Prepare your allocated Tracks
b) Watch the videos and complete the tasks
c) Learn and actively practice the Key Elements Choreography,
Technique and Coaching
Click on this link to watch the Pre-work videos
d) All of the above
https://vimeo.com/showcase/8726570
5 KEY
ELEMENTS
Password: PREWORK
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A NSW E R
CHOREOGRAPHY
Use the following summaries as a guide and a place to capture your
learning.
2. What is the Essence of BODYPUMP?
a) Original barbell class that challenges you and strengthens your entire
body
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BODYPUMP ESSENCE
TECHNIQUE
b) Creating a Fitter Planet, every time, everywhere
VIDEO: BODYPUMP 5 Key Elements
c) Great Technique to keep people safe in the workout
BODYPUMP is the original barbell class that challenges you and
strengthens your entire body.
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d) The Five Key Elements
COACHING
A NSW E R
This is what we know as our Essence, what makes each Les Mills program
unique.
3. Which Key Element focuses on the participants?
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CONNECTION
a) Choreography
b) Technique
c) Coaching
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PERFORMANCE
d) Connection
A NSW E R
KEY LE A RNINGS :
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KEY ELEMENT:
CHOREOGRAPHY
VIDEOS: Choreography, Moving to the Beat, Practice moving to the beat,
Les Mills Releases, Choreography Notes, Learning Choreography
MUS I C A N D I T’S F E E L
Music is at the heart of our Choreography. When thinking about the music
of your tracks, think first about the feel of the song. Ask yourself what’s the
mood and how does it make you feel?
Listen for the Beat. The beat is what you move to, the heart of learning
Choreography. Beats are in a sequence of counts, such as a 4 count or 8
count. The most common count in BODYPUMP is the 8 count.
CHOREOGRAPHY NOTES
ADVANCED 45-MINUTE FORMAT
Included in the Choreography Notes are:
• Coaching cues and Compulsory cues
• Tips on how best to learn the choreography
• Information on the Technique
• Benefits of new exercises
• Ideas on Connection
• Ongoing education, keeping you up-to-date with program trends and
choreographic changes
• Track/Coaching focuses
Take a look at your Choreography Notes and get familiar with what is inside
them!
Track 01
Warm-up
Track 02
Squats
Track 03
Chest
Track 04
Back
Track 05 (45)
Triceps/Biceps
Track 07 (45)
Lunges/Shoulders
Track 09 (Bonus 45)
Functional Strength
Track 10
Cooldown
• Teach the new release for at least 2 weeks.
EXPRESS FORMATS
• Follow the compulsory formats for 60, 45, and 30-minute classes.
NEW 45-MINUTE FORMAT
CHOREOGRAPHY NOTES
Every three months, all Instructors around the world, receive the
Choreography Notes, our key guide to learning each release for our
program.
Just as the barbell is at the core of the workout, Choreography is at the
core of every BODYPUMP Instructor. Learn your Choreography 100%.
Why? Once you have perfected this, you can focus on the delivery. You
will be free to teach the class. And you can really bring the class to life and
connect with your members.
The Choreography is designed around the REP EFFECT™, where high
repetitions with less weight fatigue the muscles to create tone and
strength. Classes are structured with sequences that maximize the effect
of the workout, using safe and effective ranges of movement. From there
the music drives the tempo which then helps to create different training
effects. Some muscle fibers work better with slow tempos and others work
better with faster tempos. By changing the tempo, it means all fiber types
are activated. Getting the tempo right means your class will get the results
they came for. That’s why you need to have your choreography 100%
perfect.
Access the Les Mills Releases App, and use your Choreography Notes.
Keep to the Choreography and all the safety features and choose form the
compulsory 60, 45 or 30-minute class formats.
MIXING AND MATCHING
• People come to class for variety. Consider the flow of the class. If you are
using multiple releases, have your music arranged so you’re minimizing
the time taken to change tracks.
Track 01
Warm-up
Track 02
Squats
Track 03
Chest
Track 04
Back
Track 05 (45)
Triceps/Biceps
Track 07 (45)
Lunges/Shoulders
Track 09
Core
Track 10
Cooldown
• Tips for mixing and matching BODYPUMP releases. Select your
playlist based on:
1. The music style of each song – create a musical journey of contrast.
2. Check the timing of the songs you have chosen still aims for the class
time, including transition times
Please note: This 45-minute format includes customized Tracks 5 (a
combination of Triceps and Biceps) and 7 (a combination of Lunges and
Shoulders). Create variety in your classes during this 12-week cycle by using
this option, as well as the original 45-minute format.
LEARNING YOUR CHOREOGRAPHY
Check out the tips on how you can make it easier to remember your
Choreography. Try the following to help you memorize your track:
30-MINUTE FORMAT
45-MINUTE FORMAT
Track 01
Warm-up
Track 01
Warm-up
Track 02
Squats
Track 02
Squats
• Follow the same process as the Initial Training Preparation
Checklist to prepare your allocated track.
Track 03
Chest
Track 03
Chest
• Say no to Social Media – take some time for you!
Track 04
Back
Track 04
Back
Track 09
Core
Track 07
Lunges
Track 08
Shoulders
Track 09
Core
Track 10
Cooldown
• Find your unique Choreography Memorization Formula – listen
to the release several times to get a feel for the music. Listen for the
mood, song structure and track dynamics. Or watch, listen and do the
filming class several times, and look for patterns in the Choreography
Notes. Or just do the new release.
• Understand the Why – Try to understand the logic behind
the Choreography. Is there a specific training stimulus that we are
trying to achieve? A musical story to tell?
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KEY ELEMENT:
TECHNIQUE
ACTIVI T Y: CHO R E O G R A PHY LEA RNING CHECK
You have watched the Choreography videos, now check your
understanding by answering the learning check questions below.
P O S IT IO N S E T UP A ND E X E C UT IO N S E T UP
There are two components of great technique in BODYPUMP: Position
Setup and Execution Setup
VIDEOS: Position and Execution, Technique Foundations
Pause and type your key learnings to apply to your allocated track, and any
questions to ask the Trainer at your Initial Training Webinar.
YO U ARE A P OWERFUL RO L E MO DEL
1. When you receive a new release, what should you do first?
People come to class to get results. The way you move will inspire
participants. Great Technique forms the foundation of your teaching.
a) Read your Choreography Notes
Position Setup:
There are 3 things we need to know:
1 Bar/weight plate position with the bar/weight plate held correctly
2 Alignment Cues – so that the load is received safely, and
Execute every repetition of every exercise with precision for the duration of
the entire class.
b) Identify all of the transitions
Practice in the mirror and video your class on a regular basis. Seek peer
review. Become an active member of your Club Launch team and take the
opportunity to develop Technique every three months.
c) Plan what options you will offer participants
d) Watch and actively participate alongside the filming footage of your
release
Aligning your body correctly creates the foundation for perfect movement.
We call this Set Position. It is based on ideal postural alignment and training
in this position will improve postural control during daily activities.
ANSWER
2. What is a Sequence of Counts?
3 Muscle Activation around the joints to stabilize them for safe and
effective lifting
Execution Setup:
Execute each exercise with smooth, seamless control. Demonstrate and
coach correct range of movements.
Cover:
• Body Part and Direction – Say what Body Part moves where.
a) What participants are to do continuously throughout the track
THE SET P O SITIO N :
• Aligns the joints in the best position to receive load
• The Target Zones – What area this move targets such as ‘butt just above
knee line’.
b) What the beats are grouped into
• Balances the agonist and antagonist muscles
c) What you move to
• Activates key body stabilizers including:
• Stability – State the stability required when moving to isolate the
movement to the correct joint and keep the work in the correct
muscles.
– Quadriceps and Hamstrings to support the knee
ANSWER
Watch the videos in your Pre-work to learn about great Technique.
Practice alongside them, feel them. Take notes for the moves in your
allocated track.
– Hip muscles and gluteals to maintain hip alignment
3. The bolded cues in the Track Breakdown are?
– Core muscles to maintain a neutral spine
a) Must-do cues
Look at the Technique breakdowns in Appendix 1 for detailed information
on how to do each exercise.
– Thoracic extensors to support the Thoracic Spine
b) Important lyrics
– Cervical stabilizers to maintain correct alignment of head and neck
c) Options to give my participants
• Once you have the class in Set Position, coach how to maintain
parts of this position throughout the exercises.
ANSWER
KEY L EA R N I N G S :
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ACTIVI T Y: T E C HNI Q UE WO RKSHEETS
SQUAT:
Position Setup: Bar on meaty part of upper back; Feet slightly wider than
hips with toes turned out; Chest up; Belly in and abs braced.
Execution Setup: Sit the butt back and down; Knees track forward in line
with toes; Butt stops just above knee level – knees at 90 degrees.
DEADROW
UPRIGHT ROW
Position Setup: SET Position; Slight bend in the knees (20 degrees);
Position Setup: Slight bend in the knees (20 degrees); Hands thumb-
Chest up; abs braced; Elbows to rear – light pinch between the shoulder
distance from thighs; Chest up; Abs braced.
blades; Chin tucked in.
Execution Setup: Tip from the hips keeping chest lifted; Bar to the
Execution Setup: Lead with the elbows lifting the bar up to lower chest –
knees; Bar into the belly button; elbows in; Squeeze between the shoulder
wrists strong; Elbows above the bar; Keep bar close to body.
blades.
CLEAN AND PRESS
CHEST PRESS:
Position Setup: Hands wider than shoulders; Bar in the heel of the hands;
WIDEROW
Position Setup: SET Position with knees bent; Hands thumb-distance
Shoulders away from ears; Abs in and braced – lower back toward bench;
Position Setup: SET Position; Slight bend in the knees (20 degrees);
from thighs; Chest up.
Chin tucked in.
Hands thumb-distance from thighs; Chest up.
Execution Setup: Bar down to the center of the chest; Elbows no lower
Execution Setup: Tip from the hips keeping chest lifted; Slide bar down
Execution Setup: Upright Row phase: Bar close to the body; Lift to lower
than the top of the bench; Elbows slightly bent at the top.
thighs - no lower than bottom of the kneecap; Bar rows to lower ribs;
chest; Drop under the bar, bending the knees; Press to the top, using the
elbows high and wide.
legs to drive the bar up; Elbows slightly forward; Bend the legs again and
return to SET Position, bringing the elbows up and over.
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TRICEP EXTENSION
PUSHUP
ACT IV IT Y: T E C H NIQ UE LE A RNING C H E C K
Position Setup: Set position; Hands shoulder-width and elbows in line
Position Setup: Hands just outside shoulder-width; Back straight – abs
with shoulders; Lower back towards the bench with feet on the floor.
braced to support the mid-section; Chin tucked in.
Once you have watched the Technique videos, check your understanding
by answering the learning check questions below.
Pause and note down your key learnings to apply to your allocated track,
and any questions to ask the Trainer at your Initial Training Webinar.
1. What are the three parts of Position Setup?
a)Having the correct postural and joint alignment
Execution Setup: Drop down to bring shoulders and chest to elbow level.
Execution Setup: Upper arm fixed; Elbows stay in/narrow; Bar moves
b)Making sure that the bar is placed on the meaty part of the upper back
during a Squat
c)Bar/Weight plate position, Alignment of the Joints, and Muscle
Activation
towards forehead; Elbows point down the bench.
A NSW E R
2. What is the Position Setup for an Upright Row?
a)SET Position, slight bend in the knees (20 degrees); and thumb
distance from thighs; chest up, abs braced
LUNGE
STANDING SIDE RAISE:
Position Setup: 90/90 stride length; Feet stay hip-width apart; Knees in
Position Setup: Set position; Elbows at 90 degrees; Plates face each
line with toes; Hips and shoulders square; Chin tucked.
other; Chin tucked in.
b)SET Position with knees bent; hands thumb-distance from thighs; chest
up
c)SET Position; Slight bend in the knees (20 degrees); chest up, abs
braced; Elbows to rear – light pinch between the shoulder blades; chin
tucked in
A NSW E R
3. What is the Execution Setup for a Tricep Extension?
Execution Setup: Bend both knees - back knee moves towards the floor
Execution Setup: Lead the movement with the elbows, lifting to just
(heel up); Front thigh parallel to the floor; Front knee above ankle and
below shoulder level.
a)Bend both knees - back knee moves towards the floor (heel up), front
thigh parallel to the floor; front knee above ankle and knees in line with
toes
knees in line with toes.
b)Upper arm fixed; elbows stay in/narrow; bar moves towards forehead,
elbows point down the bench
c)Lead the movement with the elbows, lifting to just below shoulder level
A NSW E R
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KEY ELEMENT:
COACHING
COACHIN G L AYER 1
VIDEOS: Coaching Overview and Coaching Layer 1, Coaching Layer
2, Coaching Layer 3, Scripting
Great Layer 1 Coaching includes:
OUR N U M BER O N E G OAL I S TO HAV E EV ERYONE D OING
T H E R I G H T T HI N G AT THE RIGHT TIME , IN THE RIGHT
WAY.
Deliver Track Introductions as if everyone is a beginner. Don’t assume
people know what they are doing. Keep it short and to the point. The
introduction sets the scene and puts you and your participants in the
“zone” for the rest of the track.
This is the foundation of great coaching. Use Setup Cues to prepare people
for the exercise, then tell participants how to execute it successfully.
Start by looking at the Track Focus. This guides us on the Layer 2 focus for
each track. Keep things simple by choosing one objective to coach in each
set of Choreography.
1. TRACK INTRODUCTION
The quality of our cues determines the quality of the workout. The timing of
them determines the success. Great coaching includes everything we say
and do to help participants follow the class correctly and reach their goals.
Our participants want us to help them achieve their goals. They want to
feel successful, both in the short and long term. Our job is to be the catalyst
between different abilities and their desired results and goals.
Once you’ve looked at the Track Focus, add these three parts to your script:
1.IMPROVE EXECUTION
• Repeat Layer 1 Cues to coach Track Focus and increase muscle
activation
Set up the following:
• Which muscle group is being worked
• Correct common faults
• The weight selection and/or equipment needed
• Reinforce Stabilizing Cues to isolate the movements into the correct
joints and load the target muscles
• Track Focus
• Demonstrate any complex or new exercises
• Most of these cues are a repetition of Layer 1 Cues – look at your
members’ technique – which cues do they need to hear again? Those are
the Layer 1 Cues that you repeat
• Any options (plates or bars)
BODYPUMP COACHING MASTERY
2. POSITION SETUP
Use our simple and effective Coaching Model to help coach your
participants to success. Every layer builds and leads into the next layer,
telling people what, when, why and how to do it. Put all of the three layers
together and people will move safely and gain results.
Position Setup gets us ready to lift weights, quickly and safely. Clearly
communicate:
2. MANIPULATE INTENSITY
• Reinforce Target Zone Cues – to work the full range of movement
• Bar/weight plate position
• Timing Cues – to maximize the time that the muscles are under tension
• Alignment of joints
• Cues (Follow-up or reinforced Setup Cues) that increase Intensity
• Muscle Activation
LAYER 1
• Track Introduction
• Position Setup
• Execution Setup
C OAC H ING LAYE R 2
Coaching Layer 2 allows us to take participants to the next level of their
workout. We focus on Improving Execution, Manipulating Intensity and
Educating our participants.
3.EXECUTION SETUP
Execution Setup cues tell people how to move safely and effectively. These
cues are listed in your Choreography Notes. They include:
3.EDUCATE
• Add why we do this – e.g “track your knees forward over your toes to
build pressure in the quads”
• Benefits of the exercises
• Body part & direction
• Target Zones
LAYER 2
• Improve Execution
• Manipulate Intensity
• Educate
LAYER 3
• Motivate
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• Stability
Always say the bold Compulsory Cues – they are essential for exercise
safety. In some tracks you will need to revisit Position and Execution
Setup Cues during the track as we alter position (e.g. transitioning to a
Wide Squat) or begin a new exercise (e.g. moving from a Tricep Press to
Kickbacks in the Triceps track).
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COAC H I N G L AY E R 3
S CRIPTIN G
ACT IV IT Y: C OAC H ING & S C RIPT ING WO RKS H E E TS
Drive people home. This is where results live. Your class is fatigued, but if
they push hard here they will get stronger. Layer 3 Coaching is motivating
and driving people to the end of the track, and workout!
Scripting is the ultimate class preparation and ensures we say what needs
to be said. Write down all the cues to effectively coach the exercises. Then
choose the most effective cues. This helps sequence your cues in a logical
way. It builds your confidence as you learn to teach, and builds a library of
cues. For each exercise, plan where you will deliver each Coaching Layer
and in which block of work.
Now take some time to note down each move in your allocated track and
script your Layer 1, 2 and 3 cues.
E X E RC IS E
We use 4 Motivation Tools:
INTRINSIC CUES
LAYE R 1 C UES ( 2- 4 PE R E X E RC IS E )
To blend the three layers together use your Choreography Notes. Each
track can be divided into a series of sets. Some tracks have two sets, some
three, some more. In this basic example there are three sets.
• Based on feel. For example “push these last few Lunges now and you’ll
be buzzing for the rest of the day”.
EXTRINSIC CUES
In the first set of Choreography, you teach the set up of the move – Position
Setup and Execution Setup.
• External recognition of improvements. For example “crunch up a little
higher to flatten your stomach and shape your six pack”.
LAYE R 2 C UES ( 1-2 PE R E X E RC IS E )
The next set explains how to do it better and intensify the movement with
Layer 2 Coaching Cues.
POSITIVE MOTIVATORS
• For example “you’ve got this, you can do this, there are only 4 more,
you guys are looking great!”
On the final set, reduce Layer Two Coaching Cues and bring in Layer 3
Coaching Cues to motivate and encourage participants to the end.
CHALLENGING CUES
LAYE R 3 C UES ( 1-2 PE R E X E RC IS E )
Use your Choreography Notes to identify the block objectives for each
Coaching Layer. Have one objective per block or set. Script cues to deliver
the objective.
• For example “I know you’ve got more!, you can all afford to
drop one inch lower… is that the effort you’re going to be happy with
today?”
In tracks that have different exercises like Triceps, Lunges and Shoulders,
each exercise has its own Setup, Intensity and Motivation layer. This is in
the Choreography Notes.
E X E RC IS E
LAYE R 1 C UES ( 2- 4 PE R E X E RC IS E )
Use this scripting tool when scripting your allocated track.
LAYE R 2 C UES ( 1-2 PE R E X E RC IS E )
SET 1
LAYE R 3 C UES ( 1-2 PE R E X E RC IS E )
SET 2
SET 3
KEY:
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LAYER 1
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LAYER 3
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EXE R C I S E
EX ERCISE
E X E RC IS E
LAYE R 1 C U ES ( 2- 4 P E R E XERCISE)
L AYER 1 CUES (2-4 PER EX ERCISE)
LAYE R 1 C UES ( 2- 4 PE R E X E RC IS E )
LAYE R 2 C U ES ( 1-2 PE R E XERCISE)
L AYER 2 CUES (1-2 PER EX ERCISE)
LAYE R 2 C UES ( 1-2 PE R E X E RC IS E )
LAYE R 3 C U ES ( 1-2 PE R E XERCISE)
L AYER 3 CUES (1-2 PER EX ERCISE)
LAYE R 3 C UES ( 1-2 PE R E X E RC IS E )
EXE R C I S E
EX ERCISE
E X E RC IS E
LAYE R 1 C U ES ( 2- 4 P E R E XERCISE)
L AYER 1 CUES (2-4 PER EX ERCISE)
LAYE R 1 C UES ( 2- 4 PE R E X E RC IS E )
LAYE R 2 C U ES ( 1-2 PE R E XERCISE)
L AYER 2 CUES (1-2 PER EX ERCISE)
LAYE R 2 C UES ( 1-2 PE R E X E RC IS E )
LAYE R 3 C U ES ( 1-2 PE R E XERCISE)
L AYER 3 CUES (1-2 PER EX ERCISE)
LAYE R 3 C UES ( 1-2 PE R E X E RC IS E )
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ACTIVI T Y: COAC HI NG L E ARNING CHECK
KEY L EARN IN GS:
Once you have watched the Coaching videos, check your understanding by
answering the learning check questions below.
Pause and note down your key learnings to apply to your allocated track,
and any questions to ask your Trainer at Initial Training.
C OAC H I N G L AY E R S
Answers can be found on the last page of this handbook.
1. What is in a Track Introduction?
a) The Muscle Group
b) The Weight Selection
c) Track Focus
d) Demonstrate any complex or new exercises and provide Options
e) All of the above
ANSWER
2. What is the purpose of providing Layer 2 cues?
a) Members get more out of the workout, plus it increases their
understanding and commitment to the workout.
b) To give the right information in the right order, at the right time
c) To safely set up the work out
ANSWER
3. Some of the Coaching Layer 3 cues to use in my upcoming
allocated tracks are?
a) Improve Execution and Set Up Position
b) Provide a Track Focus
c) Provide Challenging Cues and Positive Motivators
d) Provide correcting timing
ANSWER
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Initial Training Handbook
STAGE TWO:
INITIAL TRAINING
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INITIAL TRAINING
PART ONE
PARTNER DISCUSSION
Choreography
How were you moving in time with the music and on the correct beat?
TEACHIN G PRACTICE 1
Deliver the first 2 ½ minutes of your allocated track to your partner.
Practice your Choreography, Technique and Coaching.
INITIAL
TRAINING
During your Initial Training you will:
Use the Partner Discussion Questions below to reflect on your teaching,
followed by self-review. Record any Trainer comments as part of your
development.
• Review Choreography, Technique and Coaching Key Elements.
• Learn and demonstrate Connection and Performance Key Elements.
• Learn and practice how to blend and integrate the 5 Key Elements.
PART O N E: PARTN ER DIS CUSSIO N Q UESTIO N S
• Teach your track and receive coaching.
Choreography
• Identify your steps to Certification and on-going journey to self-identified
mastery.
1. How were you moving in time with the music and on the correct beat?
In this section, you will find summaries of Initial Training content, alongside
space to capture your learnings. There are activities that will be used
during Initial Training.
1. How did you show the correct Position Setup?
PA RT O N E : K EY E L E M E N TS R E V I E W
Coaching Layers
Technique
How did you show the correct Position Setup?
Technique
2. How did you show correct Execution Setup?
1. How clear were your Layer 1 cues?
2. What Layer 2 Intensity Cues did you use?
3. What Layer 3 Motivators did you use?
How did you show the correct Execution Setup?
Coaching Layers
How clear were your Coaching Layer 1 cues?
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SELF-REVIEW NOTES:
What Layer 2 Intensity Cues did you use?
What Layer 3 Motivation tools did you use?
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Be authentic, be yourself,
bring it to life.
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KEY ELEMENT:
CONNECTION
Grow your class numbers by developing powerful relationships with your
participants. Create an atmosphere that allows everyone to tune in with
themselves, the workout, and you. You create Connection.
W H AT ’S G OING TO B R I NG PARTICIPA NTS BACK
TOMOR R OW ? NE XT W E E K?
1. RESPECT AND CARE
2. LEARNING STYLES
Teach with an attitude of Respect and Care as your participants have made
the effort to exercise with you. We are in the business of motivating people.
Imagine this is a group of your friends that you really want to help. Teach
with this intention and be open, approachable and respectful of all types of
people. It is the foundation of a real connection.
Not everyone has the same learning style. Yours will be different from many
in your class and it’s natural to communicate in your preferred way. However,
it’s our job to communicate – verbally and non verbally – with those that are
visual, auditory and kinaesthetic learners.
YO U A R E!
ACT IV IT Y: LE A RNING ST YLES Q UEST IO NNA IRE
Complete the questionnaire in Appendix 3 to identify your preferred
learning style
You create an atmosphere in your class that everyone wants to be a part
of. Connection is all about taking the focus off yourself and bringing your
attention to your participants. It’s about engaging with them so they are
part of the class and not just watching you perform on stage.
ACT IV IT Y: H OW TO C O NNE CT W IT H D IF F E RE NT LE A RNING
ST YLES
Take a moment to reflect and write down how you will Connect with the
different learning styles.
ACTIVITY: HOW I WIL L SHOW RESPECT AN D CARE?
V IS UA L LE A RNE RS :
T H E A RT OF C O N NE CTI O N
People have a basic need to belong. Deepen your relationship with your
participants over time and you will not only have full classes but friends for
life.
B O DY P U M P C O N NE CTI O N PY RA MID
Use the Connection Pyramid and its tools to develop a connection with
every person in your class.
KINEST H E T IC S LE A RNE RS :
LOOK, SEE &
RESPOND
AUD ITO RY LE A RNE RS :
LEARNING
STYLES
RESPECT
& CARE
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3. LO OK , S EE & R ES P O ND
ACTIVITY: THE 6 TOOLS OF LOOK, SEE AND RESPOND
Take a moment to reflect and answer the following questions:
There are six Look, See and Respond tools:
1. LOOK AND HOLD PEOPLE’S EYES, SMILE (not body parts) Initially, it
may be frightening but they will respond to you, and you will relax more
and be more connected.
T E AC H ING PRACT IC E 2 : A PPLYING C O NNE CT IO N
In this Teaching Practice, you will apply some of the Connection Tools to
your allocated track. Begin by planning how you will apply them, using the
table below.
1. Which of the six tools would be useful to add to your class?
You will return to your partner, for you to both deliver all of your allocated
track, re-practicing your Choreography, Technique and Coaching, and
applying some of the Connection Tools.
2. SAY, DO, LOOK. SAY the cue, DO it, then LOOK to see that they have got
it and then move on. This helps you to pace your cues better and ensure
what you are saying is being heard correctly.
Please film your delivery for self-review!
2. In the past, which of the tools have helped you to connect with an
Instructor?
3. CONNECT WITH ALL 4 QUADRANTS OF THE ROOM
Practice looking at every person in your class and seeing them for 5
seconds. To ‘see’ someone means to really hold the eye contact with
them so that they feel you have a connection with them.
Once completed, use the Partner Discussion Questions below to reflect
on your teaching, followed by self-review. Please check your Trainers’
coaching.
PA RT O NE : PLA NNING
4. LOOK, ACKNOWLEDGE and PRAISE when you see something good
happening. Acknowledgment can be as simple as eye contact or a
nod. Praise can be a smile or a comment like “people down the back,
I can see you are working hard.”
The connection tools I will try are...
3. Why would C.R.C be useful to use in your class?
I will demonstrate these tools by...
I want the participant to feel/experience...
5. TEACH ONE PERSON – look at one person (preferably someone who you
are comfortable with) for a few seconds, see what they are doing, and
teach them what they need until they get it. he whole group will benefit
6. Use C.R.C. - CONNECT with someone or a group (catch their eye, use a
name, ‘if your back is arching’)
PART TWO: PARTNER DISCUSSION QUESTIONS
1. What worked well about your partner’s Connection?
4. What are the common mistakes for a move in your track?
2. What is one thing that could be improved?
RECOMMEND a change (‘brace our abs harder, keep our lower backs
toward the floor’)
3. What is challenging about Connection and its Tools?
COMMEND the change when you see it (‘Yeah, that’s it’).
C.R.C. can be used as a great Connection tool when you really focus on how
you are using the C’s, the Connect and the Commend. Make sure when you
Connect that you are sincere when you Commend.
When you can really use the Cs, you will enhance your Connection with
individuals and the whole group. Once you have a Connection, what you
recommend your participants to change will really land and be effective.
You cannot have great Coaching without a Connection.
5. Which of the tools could you easily apply in your teaching practices?
PA RT T H RE E : S E LF - RE V IE W
Review your filming footage and reflect on the following:
1. How did you show great Choreography, Technique and Coaching?
2. How did you show Respect and Care?
3. How did you connect with different learning styles?
6. Which tool will be your ‘secret weapon’?
4. How did you Look, See and Respond?
A wide range of people come to our classes. Use a range of tools to connect
with EVERYONE.
5. What worked about the Connection Tools that you used?
6. What would you do differently with your Connection Tools for your
upcoming Teaching Practices?
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PARTNER DISCUSSION
PLANNING
How did you show Respect and Care?
What worked well about your partner’s Connection?
The connection tools I will try are:
How did you connect with the different learning styles?
What is one thing that could be improved?
I will demonstrate these tools by:
How did you Look, See and Respond?
What is challenging about Connection and its Tools?
What worked about the Connection Tools that you used?
I want the participants to feel/experience:
SELF-REVIEW
What would you do differently with your Connection Tools for
How did you show great Choreography, Technique, Coaching?
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your upcoming Teaching Practices?
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KEY ELEMENT:
PERFORMANCE
WHAT IS PERFORMANCE?
Recall the last time you were captivated by an experience. Maybe you were
enjoying a good book? Standing in awe of a sunset? Watching your favorite
artist perform? How did it make you feel? That’s right; regardless of your
specific feelings you were swept away on a journey weren’t you? Your
senses were heightened; you actually stopped thinking and started feeling.
This is magic. And magic is what we aim to create in our Performance.
1. THE MUSIC
At the center of the Performance Model is Music. The music is where
BODYPUMP starts, the music determines the Choreography, the
music tells us how to perform. Every release has tracks with different
musical feels. Each track has highs and lows which create a huge
musical journey. The key to a great Performance is to match the musical
feel with everything we think, do and say. Listen to each track and
identify the feel. Plan how to express this when you teach.
ACTIVITY: LISTENING FOR THE FEEL
Write down any feelings you experienced while listening to the music.
3. YOUR VOICE
To create a great Performance match your voice with the musical
contrast. BODYPUMP language uses short, direct phrases. Lifting
weights is technical. Use simple and clear cues. Such as “Bend your
knees, pick up your bar.”
Think first about the musical contrast of each song and then match your
voice with it. We use the BODYPUMP voices. There are 2 main types
of voice:
• Conversational Voice – usually used during the verses – just talking to
your participants.
THINK BODYPUMP – STATE OF MIND
Participants who come to BODYPUMP are driven by the empowerment and
sense of achievement they experience during a class. You are a a leader –
direct, coach, support and celebrate with your participants.
• Motivational Voices:
Build Voice – usually in the pre-chorus when the music starts to build.
Create a voice with more pace and urgency, pitch and power.
Intense Voice – a voice that is BIG or INTENSE in the choruses –
powerful and motivating. Sometimes drop to a focused and grounded
voice that will push us to work for our results.
PERFORMANCE MODEL
A great Performance has four aspects that merge together to create an
experience that our participants come back to again and again. Use the
Performance Model to create something amazing!
ACTIVITY: MUSIC MAPPING
Note down the highs and lows to the song. Then map the different voice
Types you’ll use with each part of the song.
2. YOUR ACTIONS
Match your actions and your face to the music. If the track is uplifting,
show uplifting actions and facial expressions. Show inspirational posture
and movements. Use your actions to show that you never give up. When
the timing is right and the track changes, smile, laugh, have fun with your
class.
Ask yourself – How can I demonstrate the feel of this track through my
body and face?
MUSIC
YOUR VOICE
YOUR ACTIONS
ULTIMATE YOU
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4. THE ULTIMATE YOU
This is your state of mind; teaching in the essence of the program is the
ultimate high performance state, Be the best version of yourself. BE THE
ULTIMATE YOU!
ACTIVITY: PERFORMANCE REFLECTION
Take a moment now to reflect and answer the questions below
What are the different feelings in my allocated track?
T E AC H ING PRACT IC E 3:
In this Teaching Practice, you will apply some of the Performance Tools to
your allocated track, and deliver your whole track to a larger group.
Please film your delivery for self-review!
Be strong, grounded and your own version of a Fitness Leader. We are here
to motivate, inspire and help people achieve results they wouldn’t achieve
on their own.
Participants who come to BODYPUMP are driven by the empowerment
and sense of achievement they experience during a class. Share your
knowledge and experience.
PA RT O NE : PLA NNING
Be the ULTIMATE YOU.
How will I connect with the feelings?
Once completed, use the Group Discussion Questions below to reflect
on your teaching, followed by self-review. Please check your Trainers’
coaching.
The Performance tools I will try are…
I will demonstrate these tools by…
ACTIVITY: THE ULTIMATE YOU QUESTIONNAIRE
Complete the Ultimate You questionnaire in Appendix 2
PART TWO: GROUP DISCUSSION QUESTIONS
1. What worked well about the Instructors Performance?
2. What is one thing that could be improved?.
Please film your delivery for self-review!
How will I demonstrate the feelings through movement and
PART THREE: SELF-REVIEW
expression?
Review your filming footage and reflect on the following:
1. How did you show great Choreography, Technique, Coaching?
2. How did you show the Ultimate You in your performance?
3. What worked about your Performance?
4. What would you do differently with your Performance for your next
Teaching Practice?
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PLANNING
SELF-REVIEW
EMPOWERING BELIEFS
We all have beliefs that help us to become successful Instructors. Our
most powerful beliefs are our Empowering Beliefs. The Beliefs that we
have about ourselves that lead us to choose positive and empowering
actions. For example, a possible Empowering Belief that you may use each
time you teach is about kindness, you may say “I choose kind words in my
coaching.”
How did you show great Choreography, Technique, Coaching?
The performance tools I will try are:
Our Empowering Beliefs can be like a saying, mantra or symbol that we
can come back to, to reconnect with our Why, your core reason for doing
something, and create actions that empower ourselves and our classes
How did you show the Ultimate You in your Performance?
I will demonstrate these tools by:
ACT IV IT Y: E M P OW E RING B E LIE FS
Answer the following questions:
What is one strength you have as an Instructor?
What worked about your performance?
TEACHING PRACTICE IN GROUPS
What worked well about the Instructors performance?
What is one Empowering Belief that you can use to help create positive
actions for you in Webinar Two?
What would you do differently in your performance for your next
Teaching Practice?
What is one thing that could be improved?
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INITIAL TRAINING
PART ONE WRAP-UP
ACTIVITY: PART ONE REFLECTION
E X E RC IS E
T E C H NIQ UE NOT ES
PART TWO
Take time to reflect on what you have learned, taking note of your key
learnings. You will be asked to share your learnings during Part Two.
TECHN IQ UE AN D COACHIN G SESSIO N N OTES
PART ONE REFLECTION
You will now practice the exercises from the Pre-work Technique videos at
a higher level. This includes Coaching Layer 3 Cues.
C OAC H ING NOT ES
EX ERCISE
TECHN IQ UE N OTES
E X E RC IS E
T E C H NIQ UE NOT ES
COACHIN G N OTES
Complete the following before Part Two:
• Practice your full track– add in changes from your teaching practices,
and your learnings from Teaching Practice 2 and 3. In Part Two, you
will teach your full track again for the last time.
EX ERCISE
• Re-work your Scripting Sheets to reflect your learnings.
TECHN IQ UE N OTES
C OAC H ING NOT ES
• Re-watch the Pre-work videos on aspects you want to improve on.
Actively practice alongside the videos if required.
• Get rest, eat well and be ready for the morning.
E X E RC IS E
T E C H NIQ UE NOT ES
COACHIN G N OTES
C OAC H ING NOT ES
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EXE R C I S E
TEACHIN G PRACTICE 4:
TE C H N I QU E N OT ES
In this Teaching Practice, you will deliver your whole track twice to your
partner.
PLANNING
PART ONE: PLANNING
Plan how you will apply your key learnings from the Technique and
Coaching Session, and any other final changes. Re-script your track, using
the table.
C OAC H I N G N OTES
PART TWO: TEACHING PRACTICE
With your partner, deliver your track twice and receive feedback each time.
When delivering feedback, focus on these two questions:
1. What worked well about your partner’s Technique and Coaching?
2. What is one thing that could be improved?
EXE R C I S E
Your Trainer will provide coaching.
TE C H N I QU E N OT ES
Please film your delivery for self-review and your Initial Training
Outcome.
PART THREE: SELF-REVIEW
Review your filming footage and reflect on the following:
1. What worked well?
C OAC H I N G N OTES
2. What will you do differently next time?
PARTNER DISCUSSION QUESTIONS
• What will you start doing?
What worked well about your partner’s Technique and Coaching?
• What will you continue to do?
• What will you stop doing?
EXE R C I S E
3. What are your next steps before Certification?
TE C H N I QU E N OT ES
C OAC H I N G N OTES
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What is one thing that could be improved?
W H AT ’S N E XT A N D YO U R O N - G O I N G J O U R N EY
ACTIVITY: ACTION PLAN
Create an Action Plan to help you work towards Certification and beyond.
CERTIFICATIO N
IM M E D IAT E ACT IO NS ( C O M PLE T E A F T E R T E AC H ING
PRACT IC E 4)
• Present the full release and video your class.
TAS KS A ND D UE DAT E
• Instructor Certification is achieved by getting Grade 1 in Choreography,
Technique and Coaching.
• All 5 Key Elements are assessed.
• Submit your class video to your regional team within their time frames.
AFTER CERTIFICATIO N
SELF-REVIEW
B E FO RE C E RT IF ICAT IO N
• Gain experience!
What will I start doing?
TAS KS A ND D UE DAT E
• Ask to team-teach.
• Ask for feedback from a mentor or your Group Fitness Manager.
• Make yourself available to cover classes and try to secure your own
regular classes.
• Go to all quarterly education, launches and attend webinars.
What will I continue to do?
• Record yourself teaching and examine your own use of the 5 Key
Elements.
M E D IUM T E RM ( 3 M O NT H S )
TAS KS A ND D UE DAT E
• Practice, practice, practice.
• Get involved with launching new releases in your club.
• Complete Advanced Training. This takes your teaching as an Instructor
to a whole new level. It is life changing and focuses on tools to coach and
create change faster. You can complete this within three to twelve
months of your Initial Training. This will without doubt enhance your own
enjoyment of your teaching and will pack your classes!
What will I stop doing?
LO NG T E RM ( 1 2 M O NT H S )
TAS KS A ND D UE DAT E
What are your next steps before Certification?
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Initial Training Handbook
STAGE THREE:
POST-WORK
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STAGE T H R E E : P O ST-WO R K
Watch the Certification Toolbox videos to help prepare for
Certification.
VIDEOS: Connection Summary, Performance Summary,
Refining Choreography – Timing, Refining Technique –
SET Position, Refining Coaching – Layer 2: Track Focus
POST-WORK
WEEK O N E TASKS
TASKS
WHAT TO DO
The first week after your Initial Training is a great week to reflect on what
you learned, and build a plan for the next few weeks so you are on track for
sending in your Certification video.
How do you
To help understand your learning style, plus which Key
‘Say and
Element to develop, it’s sometime useful to understand
Do’?
how you learn each track. Sometimes we can physically
Use the following guide and choose the tasks that you think will give you
the right development to achieve your Certification.
https://vimeo.com/showcase/8804815
TASKS
Password: POSTWORK
Key Actions
Mix and match the suggested plan, toolbox videos and tasks to create a
plan that works for you. One that will help you to practice and refine your
learning of the 5 Key Elements. You can do one task or you can do all the
tasks – do what’s best for you!
Team
Teaching
Mentoring
How do you
Say and Do
Prepare Two
Tracks
Team
Teaching
4TH WEEK
Mentoring
Reflection
Prepare Final
Tracks
Mentoring
Reflection
1. What are your three Actions from your Initial Training
this task to discover how you Say and Do a track.
tracks without stopping the music and without speaking.
speaking, listen to your internal dialogue as you go over
your Key Actions?
Script and prepare another three tracks, getting ready for
your script in your mind. Have the music playing as
you do this.
3. Then, do the physical movement at the same time as
you verbally deliver your script. Continue this in front of
• Technique Position Setup and Execution Setup
the mirror or record yourself.
• Coaching Layer One and Layer two Cues
5TH WEEK +
Technique
Coaching
Team
Connection
Teaching
Performance
Reflection
After the task, use the following questions to deepen your
• Coaching Layer Three Cues
learning:
• Connection: Respect and Care, Look and Tailor Intensity
1. Which part of the task was easier? Why?
• Performance: Music, Your Voice, Your Actions and the
2. Which part of the task was most difficult?
Ultimate You
• Team Teach two classes, teach the track you
3. Which Key Element was connected to this?
presented at your Initial Training. Apply your coaching
How can you use this learning technique moving
from Teaching Practices when you teach the track
forward?
• What was your key learning this week?
Reflection
• Film yourself teaching and self-review using the
• How did you develop your three actions this week?
Development Form
Mentoring
• If you are not affiliated to a club, invite friends to teach
Next week, keep preparing for Certification:
in front of
• Find a mentor
• What will you start doing?
• What will you stop doing?
• Debrief your Initial Training learnings and Development
Form
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• What will you continue doing?
• How did you demonstrate your Empowering Belief as an
• Ask for feedback on your team teaching footage
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2. Next, stand (or sit) still with your eyes closed. Without
• Track Focus
Choreography
Before Filming
for Certification
1. Stand in front of a mirror. Physically move through the
Three Tracks Certification. Check your scripts have:
Essence
Team Teaching
and moving at the same time it can be challenging. Use
3. Which videos in the Post-work will you watch to develop
Key Actions
Prepare Three
Tracks
flow in our mind. Yet when we combine speaking out loud
weeks?
Prepare
3RD WEEK
WHAT TO DO
2. How will you develop these Actions over the next few
To help get ready for Certification, prepare your full release to film in a few
weeks time. To help you, is a recommended weekly guide, with tasks to
help keep you on track. What you choose to do is up to you.
2ND WEEK
listen to the script we have created and the script will easily
Development Form?
W EEK LY G U I D E A N D TAS KS
1ST WEEK
deliver a track without any issue at all, or we can sit and
Instructor this week?
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WEEK TWO TASKS
WEEK THREE TASKS
WEEK FOUR TASKS
Welcome to the second week since attending Initial Training. This week,
use the guide to choose the tasks that will help you develop and achieve
Certification and Les Mills Qualification outcome goals..
During week three use this guide to choose the tasks that will help you
develop and achieve Certification and Les Mills Qualification outcome
goals.
Congratulations on your journey with so much growth and development.
You’re so close to finishing your Certification and delivering your own
classes. Use these questions and tips to help you get ready to submit your
Certification Video.
TASKS
WHAT TO DO
TASKS
Prepare
Script and prepare another two tracks, getting ready for
Two Tracks Certification. Check your scripts include:
Team
Teaching
Prepare Final Script and prepare your final tracks, getting ready for
Tracks
Certification. Check your scripts have:
• Track Focus
• Track Focus
• Technique Position Setup and Execution Setup
• Technique Position Setup and Execution Setup
• Coaching Layer One and Two Cues
• Coaching Layer One and Two Cues
• Connection: Respect and Care, Look and Tailor Intensity
• Connection: Respect and Care, Look and Tailor Intensity
• Performance: Music, Your Voice, Your Actions and the
Ultimate You.
• Performance: Music, Your Voice, Your Actions and the
Ultimate You
Team
Teaching
• Film yourself and self review against the Development
Form after the class.
Mentor
Meeting and
Checks
• Catch up with your mentor
• Debrief your key learnings
Before
Filming for
Certification
When will you have some rest before you film your class?
Stay hydrated and fuel your body well this week. If you
want your body to perform for you, show it some love
• Teach each track one more time in front of the mirror and
self-review
• Ask your Mentor any last minute questions
• Team Teach two classes. In one of the classes, teach all
of the release.
• Lie down and visualize your class, teaching from your
strengths and your Empowering Belief
• Film yourself and self-review against the Development
Form.
• Is your camera fully charged?
• Do you have the right amount of participants?
• Ask for coaching on your Team Teaching, and use the
Development Form to guide the discussion
• Do you have the right volume and light for your filming?
• Practice your class finish. Check the Masterclass
filming footage to gain extra ideas on how to do this
• How will you celebrate after you have sent in your
filming?.
• Do mirror work together to practice your Technique,
using the Development Form as a guide. Check you are
on track for Position and Execution of each pose
• Ask the mentor to provide feedback on your team
teaching filming footage.
Reflection
WHAT TO DO
• Have you planned to demonstrate all five Key Elements
in each track?
• Coaching Layer Three Cues
• Team Teach two classes teaching your Initial Training
tracks and the three tracks you prepared in week four.
TASKS
• Check your scripts for each track against the
Development Form
• Coaching Layer Three Cues
• Practice blending and integrating the 5 Key Elements in
each track.
Mentoring
WHAT TO DO
• What was your key learning this week?
• Check you’re using of the Connection and
Performance Tools
• How did you develop the 5 Key Elements further this
week?
• Ask for guidance for any final tweaks to make before
filming your Certification footage
• How are you blending and integrating the 5 Key
Elements better?
Reflection
For next week, to keep you preparing for Certification:
• What was your key learning this week?
• How did you develop your three actions this week?
• What will you start doing?
• How did you demonstrate your Empowering Belief?
• What will you stop doing?
• What will you continue doing?
• How did you demonstrate your Empowering Beliefs?
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ADDITIONAL TASKS
Choose the Additional Tasks based on what you feel you want to develop
before Certification. Begin blending and integrating the 5 Key Elements.
Add them to the Weekly Tasks when you want to and how you want to! Use
these questions and tips to help you achieve your goals.
TASKS
Essence
TASKS
WHAT TO DO
TASKS
WHAT TO DO
Choreography
Part One: Listen
Connection
Part One: Review Learning
• Listen to the music for all of the tracks in your Initial
Training release, and reflect on the following
questions
WHAT TO DO
• Review the Teacher Handbook/Connection sections and
Connection videos
Part Two: Self Review
• What is the feel in each Track?
• Review the first three tracks of the Masterclass. Identify
ways the Presenters demonstrate Connection
• What is the Track Focus of each track?
BODYPUMP is the original barbell class all that challenges
you and strengthens your entire body.
• In each track, where are the key music changes?
A successful Instructor reflects this Essence in everything
they do in their class. Use the following Task to learn and
practice reflecting the Essence in your teaching:
• Review your filming of Teaching Practice Four, and
compare the difference in the use of the Masterclass
Presenters’ Yin and Yang Connection Model and its
tools with your own filming footage
• In each track, where do the difficult transitions
occur?
• How will you remember to make smooth transitions?
1. Watch your Initial Training Release’s Masterclass:
How are the presenters teaching the Essence of
LES MILLS BODYPUMP?
Part Two: Practice
• Practice each track’s Choreography, filming yourself
and self-reviewing using the Development Form
2. Re-watch your Initial Training’s Teaching Practice 4
filming footage:
Technique
• How do you show the Essence?
Technique Mirror Work
• Practice all tracks in the mirror, checking your
Position
and Execution in each pose.
• What is the difference between how you teach in the
Essence compared to the Masterclass Presenters?
• What is one thing you will do differently in your
Certification tracks to teach in the Essence?
• How will you apply these tools to your tracks?
• What will prevent you from successfully applying these
three Connection tools?
Performance Part One: Review Learning
• Review the Teacher Handbook/Performance sections
and/or Performance Summary videos
• Regularly pause and check the Teacher Handbook
Technique Sheets to guide your self review
Coaching
• What are three Connection tools that you will apply to
your own tracks?
Part Two: Self Review
• Check you can correctly demonstrate each pose on
the Development Form Criteria
• Review the first three tracks of the Masterclass. Identify
ways the Presenters demonstrate Performance
Coaching Scripts
• Review your filming of Initial Training Teaching Practice
4 and compare the difference in the use of the
Presenters’ Performance Model and their use of music,
vocal tone, beautiful movement with breath and showing
enjoyment with your own filming footage
• Review your scripts, checking your Layer 1, 2 and 3
cues.
• What are three Performance tools that you will apply to
your tracks?
• How will you apply these tools to your tracks?
• What will prevent you from successfully applying these
three Performance tools?
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STAGE FOUR:
CERTIFICATION
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L ES MIL LS Q UAL IFICATIO N S N OTES
STAGE FOU R: C E RTI F I CATI ON
Certification is an exciting part of the Les Mills Training
Journey.
CERTIFICATION
Your Trainer and local team will provide you with everything
you need to prepare and film your Certification Video.
Review the Les Mills Qualifications Certification Skills and
Criteria, then work towards achieving your goals.
Play from your Strengths and create a Development plan to achieve your
personal goals.
We are here to help you be the best version of yourself!
Reach out if you would like support!
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APPENDIX 1:
TECHNIQUE
SQUAT
CHEST PRESS
The heaviest weight in the class is used in the squat track. It’s therefore
vital to achieve a neutral spine and isolate the movement to the hips
knees and ankles.
Position Setup
• Hands wider than shoulders
• Bar in the heel of the hands
• Shoulders away from ears
Position Setup
• Abs in and braced – lower back toward bench
• Bar on meaty part of upper back
• Chin tucked
• Feet slightly wider than hips with toes turned out
• Chest up, light pinch between the shoulder blades
Execution Setup
• Belly in and abs braced
• Bar down to the center of the chest
• Elbows no lower than the top of the bench
Execution Setup
• Elbows slightly bent at the top
• Sit the butt back and down
• Elbows stay directly under the bar throughout the movement.
• Knees track forward in line with toes
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• Butt stops just above knee level – knees at 90°
Layer 2
Layer 2
• Open your chest on the way down and squeeze between your
shoulder blades
• Finish with hips under shoulders
• On the way down, take the elbows wide
• Push the knees forward to feel the pressure in your quads
• On the way up, squeeze your elbows in
• Brace the abs harder in the Bottom Halves
• Try to bend the bar by squeezing your hands together
Keeping the knees out in line with the toes keeps the load in the quads
and glutes – minimizing stress on the knee joint. In the mid stance squat
we focus on the knees tracking forward in line with the toes to enhance
recruitment of the quadriceps.
Stopping the bar at the level of the bench protects the rotator cuff
from excessive strain that could cause injury. Opening the chest and
squeezing the shoulder blades together on the way down recruits the
scapula stabilizers and also helps to protect the rotator cuff. Aiming
the bar towards the mid chest reduces the potential for shoulder
impingement.
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DEADROW
WIDEROW
UPRIGHT ROW
Position Setup
• SET Position
Position Setup
Position Setup
• Hands wider than SET Position (one hand-width each side)
• SET Position
• Slight bend in the knees (20 degrees)
• Slight bend in the knees
• Chest up – abs braced
• Chest up, abs braced
• Chest up – abs braced
• Slight pinch between the shoulder blades
• Elbows to rear – light pinch between the shoulder blades
• Chin tucked
• Chin tucked
Execution Setup
Execution Setup
• Lift bar up to lower chest
Execution Setup
• Row with the elbows, high and wide
• Elbows above the bar
• Bar to the knees
• Bar to the knees
• Keep bar close to body
• Bar into the belly button
• Bar to lower ribs, above the belly button
• Squeeze between the shoulder blades
• Squeeze between the shoulder blades
Layer 2
• Lead with the elbows
Layer 2
Layer 2
• Slide the bar up your thighs
• Keep the upper body still to isolate the mid-upper back
• Shoulder blades squeeze together
• Squeeze between the shoulder blades when you pull up
• Bend the legs for more stability and sit into the butt
• Keep the shoulders away from the ears
• Keep the shoulders away from the ears
• Bend the legs and sit into the butt
Emphasizing a squeeze between the shoulder blades will ensure that we
engage the scapula retractors and reduces the tendency for participants
to merely hinge backward from the shoulder joint during the row. These
muscles are key stabilizers of the shoulder and help prevent injuries.
Pulling the bar into the lower ribs with a wider grip places more load
on the rhomboids and mid traps, while a narrower grip row to the belly
button activates the lats. The rhomboids and mid traps are key muscles
which support the thoracic spine and allow us to keep the chest lifted
when we are lifting weights. Collectively these muscles form an integral
part of the posterior chain and therefore help produce athletic power.
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• Squeeze between the shoulder blades
Keeping the chest lifted and shoulder blades retracted places the
shoulder blades in the optimal position to receive load. Lifting the
bar no higher than the lower chest reduces the potential for shoulder
impingement (compression of the shoulder tissues).
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CLEAN & PRESS
TRICEP EXTENSION
LUNGE
Position Setup
Position Setup
Position Setup
• SET Position
• Hands shoulder-width apart
• Feet hip-width
• Chest up – abs braced
• Elbows pointing down the bench and directly above the shoulders
• Step back to 90/90 stride length (long lunge)
• Knees bent
• Shoulders away from the ears
• Hips and shoulders even and square to the front
• Belly in and brace the abs
• Knees in line with toes
• Head supported on the bench, chin tucked
• Belly in, abs braced and chest up
Execution Setup
• Start with more knee bend and use the legs to drive the bar up
• Feet flat on the floor
• Keep elbows above the bar during Upright Row phase
Execution Setup
• Bar close to the body, lift to lower chest
Execution Setup
• Bend knees – back knee moves towards the floor
• Drop under the bar, bending the knees
• Lower bar to forehead
• Front thigh parallel to the floor
• Press to the top
Layer 2
Layer 2
• Use the legs to drive the bar up
• Keep the elbows squeezing in together
• Go low to work the butt
• Abs braced as you Press above the head
• Keep the wrists strong
• Body weight even on both legs
• Elbows slightly forward
• Keep the elbows directly above the shoulders
• Push through the front heel to activate the glutes
Keeping the upper arm vertical with elbows pointing down the bench
during extensions helps to isolate the load to the triceps.
The key to glute recruitment is achieving full range in the lunge –
getting the front thigh parallel to the floor. Lunges are a great functional
exercise, providing us with strength and power for climbing stairs and
running up hills.
• Clean the bar and hold in front of the collar bones
• Bend the legs again, return to SET Position
• Bring the elbows up and over to lower the bar
Layer 2
• 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!
Using the legs to get under the bar is the key to minimizing the load on
the shoulder muscles and generating the most power in the Clean and
Press. Focusing on jumping under the bar and explosively driving the bar
overhead will increase metabolism and spike the heart rate.
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PUSHUP
STANDING SIDE RAISE
Position Setup
Position Setup
• Hands just outside shoulder-width
• SET Position
• Back straight – abs braced to support the mid-section
• Elbows at 90 degrees
• Chin in
• Chest up – abs braced
Execution Setup
Execution Setup
• Drop down to bring shoulders and chest to elbow level
• Lift the elbows to just below shoulder level
• Elbows slightly forward
Layer 2
• Lead the movement with the elbows
• Push the floor away
• Chin in
Dropping the chest no lower than elbow height minimizes rotator cuff
stress.
Layer 2
• Keep the body still to isolate your shoulders
• Shoulders away from the ears
Option: To increase intensity, widen the angle at the elbow
Keeping the elbows slightly forward ensures we lift the arms in the same
plane as the scapula, helping us to engage the rotator cuff muscles evenly
to protect the shoulders. Stopping the movement just below shoulder
level reduces the potential for shoulder impingement (compression of the
shoulder tissues).
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Be authentic, be yourself,
bring it to life.
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WHAT WERE YOU DOING?
DESCRIBE THE LOCATION WHERE YOU TEACH
APPENDIX 2:
WHAT DID YOU EAT FOR BREAKFAST?
PHYSICAL ENVIRONMENT: WHAT DOES THE ROOM LOOK LIKE?
WHAT KIND OF CAR DO YOU DRIVE?
WHAT DOES THE ROOM TELL YOU ABOUT YOUR CHARACTER?
WHAT IS YOUR FAVORITE MUSIC?
WHAT IS THE EMOTIONAL ENVIRONMENT IN THE ROOM?
WHO DID YOU SPEAK TO AND WHAT DID YOU SAY?
HOW DO YOU FEEL WHEN YOU ARE IN THE ROOM?
DESCRIBE YOUR WALK AND YOUR POSTURE.
HOW DO PEOPLE GREET YOU?
WHAT IS YOUR PREDOMINANT FACIAL EXPRESSION?
DESCRIBE THE EMOTIONAL RELATIONSHIP BETWEEN YOU AND THE
OTHER PEOPLE IN THE ROOM.
ULTIMATE YOU
QUESTIONNAIRE
IF YOU ARE ‘THE ULTIMATE YOU’…
BEFORE YOU CAME INTO THE ROOM…
WHAT ARE YOUR ‘CHARACTER’ GIVENS (EG FIT, STRONG,
CONFIDENT, SILLY, …)?
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WHAT DO YOU FEEL ABOUT THE OTHER PEOPLE IN THE ROOM?
OVERALL, WHAT ARE YOU TRYING TO GET FROM THE OTHER
PEOPLE?
DESCRIBE ‘THE ULTIMATE YOU’:
ONCE YOU HAVE FINISHED PLAYING, ENHANCING AND
EXPRESSING, THINK ABOUT THIS…
What are the conflicts holding you back from becoming THE ULTIMATE
YOU? What is stopping you?
Write a letter to your ‘REAL SELF’ from your ‘ULTIMATE SELF’. And
remember, sharing this exercise with someone else will greatly enhance the
experience.
DEAR ULTIMATE YOU,
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Appendix 3:
LEARNING
STYLES
From the options listed in red, choose the answer from either Visual,
Auditory or Kinesthetic/Physical that best suits your learning style
V VISUAL
A AUDITORY
K KINESTHETIC
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1.
When operating new equipment for the first time I prefer to
7.
I tend to say...
V:
Read the instrucions
V:
“Watch how I do it”
A:
Listen to or ask for an explanation
A:
“Listen to me explain”
K:
Have a go and learn by trial and error
K:
“Let me try”
2.
When seeking travel directions I...
8.
Complaining about faulty goods I
V:
Look at a map
V:
Write a letter
A:
Ask for spoken directions
A:
Phone
K:
Follow my nose or maybe use a compass
K:
Go back to the store or send the faulty item
back to head office
3.
When cooking a new dish I...
V:
Follow a recipe
9.
I prefer these leisure activities
A:
Call a friend for an explanation
V:
Museums or galleries
K:
Follow my instinct, tasting as I cook
A:
Music or conversation
K:
Physical activites or making things
4.
To teach someone somthing I...
V:
Write Instructions
10. When shopping generally I tend to
A:
Explain verbally
V : Look and decide
K:
Demonstrate and let them have a go
A:
Discuss with shop staff
K:
Try on, handle or test
Choosing a holiday I...
5.
I tend to say...
V:
“I see what you mean”
11.
A:
“I hear what you are saying”
V : Read the brochures
K:
“I know how you feel”
A:
Listen to recommendations
K:
Imagine the experience
6.
I tend to say...
V:
“Show me”
12. Choosing a new car I...
A:
“Tell me”
V : Read the reviews
K:
“Let me try:
A:
Discuss with friends
K:
Test drive what you fancy
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13.
Learning a new skill
18. My first memory is of
23. My main interests are
V:
I watch what the teacher is doing
V:
Looking at something
V:
Photography or watching films or people-watching
A:
I talk through with the teacher exactly what
A:
Being spoken to
A:
Listening to music, the radio or talking to friends
I am suppose to do
K:
Doing something
K:
Physical/sports activites, fine wines, food or dancing
K:
I like to give it a try and work it out as I go along by doing it
24. Most of my free time is spent...
19. When anxious, I...
14. Choosing from a restaurant menu...
V:
I imagine what the food will look like
A:
I talk through the options in my head
K:
I imagine what the food will taste like
V:
A:
K:
Visualise the worst case scenarious
Talk over in my head what worries me the most
Can’t sit still, fiddle and move around constantly
V:
Watching television
A:
Talking to friends
K:
Doing physical activity or making things
20. I feel especially connected to others because of
25. When I first contact a new person
15. When listening to a band
V:
How they look
V:
I arrange a face-to-face meeting
V:
I sing along to the lyrics (in my head or out loud!)
A:
What they say to me
A:
I talk to them on the telephone
A:
I listen to the lyrics and the beats
K:
How they make me feel
K:
I try to get together to do an activity
K:
I move in time with the music
21.
When I revise for an exam, I...
26. I first notice how people
V:
Write lots of notes (using lots of colours)
A:
I talk over my notes, to myself and other people
K:
Encourage them to try and talk them through the
idea as they try
16. When concentrating I...
V : Focus on the words or pictures in front of me
A:
Discuss the problem and possible solutions in
my head
K:
Move around a lot, fiddle with pens and pencils and
touch unrelated objects
V:
Look and dress
A:
Sound and speak
K:
Stand and Move
22. When explaining something to someone, I tend to...
27. If I am very angy
V:
V:
Show them what I mean
I keep replaying in my mind what it is that has
17.
I remember things best by...
V:
Writing notes or keeping printed details
understang
A:
Shout lots and tell people how I feel
A:
Saying them aloud or repeating words and key
K:
K:
Stomp about, slam doors and throw things
points in my head
K:
Doing and practising the activity, or imaging it being done
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upset me
Explain to them in different ways until they
Doing and practising the activity, or imaging it being done
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28. I find it easiest to remember
V:
Faces
A:
Names
K:
Things I have done
29. I think I can tell someone is lying because
V:
They avoid looking at you
A:
Their voice changes
K:
The vibes I get from them
30. When I’m meeting with an old friend
V:
I say “It’s great to see you”
A:
I say “It’s great to hear you voice”
K:
I give them a hug or a handshake
TOTALS
VISUAL:
AUDITORY:
KINESTHIC/PHYSICAL:
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PRO GRAM L AUN CH
A great launch is vital to the success of BODYPUMP in your club.
APPENDIX 4:
PROGRAM
LAUNCH
• Strategies for overcrowding and flexible timetable
• Booking and payment systems – prepare your reception team to answer
inquiries and take bookings
When done right, it is the biggest opportunity to grow your membership
and engage existing members. Launch activations or events can play a
strong role in motivating members to attend the gym more often, dialing
up the fun factor and generating a strong PR hook to generate buzz around
your club.
EVERYONE at the club needs to get behind it and instructors should be
placed centre-stage (not just on launch day). Instructors are a powerful
marketing hook for attracting people to your club and event. A single great
Instructor can attract and retain hundreds of members to a club, and the
same principles can apply to online workouts. Ensure your team is totally
prepared to teach awesome launch classes and practicing as a team is
really important.
A GREAT LAUNCH IS VITAL
TO THE SUCCESS OF
BODYPUMP IN YOUR CLUB
Here’s A list of things to do pre-launch:
6 weeks out:
• Get together and brainstorm with your GFM or club manager. Set a
launch/event goal and make a plan
• Choose the right format for a launch event and timetable schedule –
both inside and outside your club – live or online
• Inter-club meetings – to delegate and connect on tasks
• In-house training – regular training sessions for choreography rehearsal,
fitness and peer assessment
• Complete a marketing and communications plan – this includes
preparations of materials like posters, guest passes, banners, brochures
• Ensure you have an attractive retail message to capture the attention of
potential members and leads, for example a FREE month (member-get
member campaign) or FREE month of 30-minute classes
• Staff classes – full dress rehearsals to internal staff
• Club support – educate and involve all instructors, staff, personal
trainers, and membership consultants/sales staff
Building up to the Launch:
4 weeks out:
• Promote your launch and build excitement for at least two weeks prior.
This includes inviting members and local media, updating your website,
posting to social media and asking your fellow instructors to post as well
• Distribute guest passes to lower intimidation factors for new members
and provide a no obligation opportunity for members to trial the program
• Launch dates
• Orientation classes
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TIP: Continue promoting your new program for at least four weeks post its
launch!
Quarterly Launches:
These launches should be treated as major events in your club. Conducting
an event is the easiest way to get more members hooked on group fitness.
• Make a big deal out of Quarterly Launches to keep the program new and
fresh and to keep the passion alive
• Build a loyal following of members by investing in the product and host
four Quarterly Launch events per year to drive excitement around each
new workout
• Promote your events and program by regularly updating your in-club
program promotional material. Use the posters and new trailer videos
provided quarterly. Decorate your studio/club environment and make it
feel like an experience!
• Ensure you have an attractive retail mechanism to capture attention of
potential members and leads
• You need a BODYPUMP club representative that keeps the BODYPUMP
culture alive in your club and works with the GFM or Club Manager to
keep the profile of the program high
• Invite new instructor recruits to shadow or team teach – events are a
great opportunity to build confidence, sharpen skills and strengthen
team culture
• Hand out free passes to participants to bring friends along to Club
Launch day
• Send exclusive event invites to your local media or popular community
influencer’s to help you to reach a new wave member or demographic
(optional)
• Use a theme for your quarterly launches to heighten energy, for example:
- Super Saturday – all of the classes are launched on a Saturday
- Manic Monday – all of the classes are launched on a Monday
- World Class Wednesday – classes are launched on a Wednesday
- Happy Hour – all of your classes are launched late at night, e.g. midnight
- Halloween / Back to School / Christmas - line up your class launches
around a topical or holiday during the year
- Charitable / volunteer occasion - provide free classes and encourage
members to bring a donation to support a given cause or charity
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WHAT DOES BODYPUMP™ DO FOR
YOU?
KNOWLEDGE IS POWER
Initial Training Handbook
How can we claim that BODYPUMP™ is the fastest way in the universe
to get in shape? What is the science behind achieving results in
BODYPUMP™?
APPENDIX 5:
1. BODYPUMP™ BURNS CALORIES
Recent research at Penn State University with novice participants has
shown that BODYPUMP™ burns anywhere between 315 – 555 calories per
hour. (1) Experienced participants have been observed burning around
1000 calories under extreme conditions. The rate of calorie expenditure per
class, as demonstrated by these values, is very individual.
Everything you need to know about ‘how and why’ the program works
is here. Take it upon yourself to understand more about the physiology,
physical changes and benefits of BODYPUMP™.
BODYPUMP
SCIENCE
You will be a master coach when you draw on your scientific knowledge
of the program and use it to better educate and individually motivate the
people in your class. People want to know.
THE REP EFFECT™
The REP EFFECT™ allows us to get all the key benefits of resistance
training without lifting heavy weights. It uses the effect of high repetitions
(around 800 per class) with much less weight to fatigue the muscles. It is
muscle fatigue not muscle load that tones and strengthens.
We carefully design each BODYPUMP™ track using tempo changes to
fatigue the different muscle fibers in different ways. This maximizes the
REP EFFECT™. Some muscle fibers work better with slow tempos and
other fibers work better with faster tempos. Changing the pace up and
down keeps the workout interesting and ensures that all the fiber types in
your muscles are activated.
We use different ranges of movement. Bottom Halves build pressure in the
muscle by taking away the release you would normally get at the top of the
movement. This is called Occlusion Training and generates more fatigue
with less load.
THE REP
EFFECT™
ALLOWS US TO
DEVELOP LEAN,
ATHLETIC
MUSCLE
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The demands of the class, followed by the need for muscles to recover
afterwards, result in an increased resting metabolism. This is known as
EPOC (Excess Post-exercise Oxygen Consumption), which is the number
of calories you continue to burn once the class is completed. EPOC values
have been found to contribute an extra 10% to the total calorie
expenditure of the class (2).
BODYPUMP™ burns calories and keeps burning calories after class.
2. BODYPUMP™ INCREASES LEAN MUSCLE MASS BY IMPROVING
MUSCLE STRENGTH AND ENDURANCE
Improved muscular definition is the most noticeable result from doing
BODYPUMP™. This happens as a result of an increase in lean (fatfree) muscle mass and decrease in overall body fat. The amount of
relative muscle gain and fat loss varies between participants. The rate of
improvement depends largely on someone’s initial level of fitness, how
often they do a class and how hard they work during the class.
BODYPUMP™ participants of average fitness levels can expect to see and
feel positive changes in body shape by doing 2–3 classes per week over a
6–12 week period.
BODYPUMP™ uses high repetitions. This type of endurance training
recruits mostly Type 1 muscle fibers, which are the smaller-diameter
muscle fibers used during sustained activities. This is the main reason why
overall hypertrophy from BODYPUMP™ is lower when compared to highresistance, low-repetition workouts.
You won’t bulk up by doing BODYPUMP™. Instead you will achieve lean
muscle mass that is stronger and has better endurance.
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Strength
Strength gains occur in the first few weeks of BODYPUMP™ training due
to the improved efficiency of the neuromuscular pathways. Gains in initial
strength can therefore happen quickly and then will often plateau as the
training continues. Further gains can be experienced at around 6 weeks
as the body develops extra muscle fibers to cope with the demands of
the class. The amount of new muscle generation will again depend on the
fitness level and strength of the new participant.
Muscle Endurance
The high repetitions of BODYPUMP™ mean it is at the endurance end of the
strength-training continuum. Increasing strength endurance makes you
stronger for longer. This is how most people use their muscles on a day to
day basis. This is FUNCTIONAL STRENGTH.
Cardiovascular Endurance
BODYPUMP™ also benefits the cardiovascular system. Maintaining a
high level of intensity for the duration of the class places a demand on the
cardio-respiratory system. Repeated classes will increase the efficiency of
this system, improving cardiovascular endurance.
BODYPUMP™ tones muscles without bulking you up, changes your
body shape, increases your metabolism, makes you stronger, gives
you better muscle endurance and cardiovascular endurance.
60 MINUTE CLASS FORMAT - 10
TRACKS
HOW DOES BODYPUMP™
DO THESE THINGS?
1. SELECTION
2. SEQUENCING
3. INTENSITY
1. EXERCISE SELECTION
The program consists of multiple sequences of isolated and compound
movement patterns. The exercises within each track have been selected
to cater to the resistance training needs and abilities of the general
population. They have been slightly modified to ensure safe application
within the group fitness environment.
Free weight and body weight exercises in BODYPUMP™ are functional: they
condition our muscles in a way that makes us stronger for the activities of
daily life.
A WELL-ROUNDED
PROGRAM
CATERING TO
HEALTHY ADULTS
3. BODYPUMP™ CAN IMPROVE YOUR POSTURE
BODYPUMP™ develops core strength and stability which can help improve
postural alignment. Training in the Set Position improves our ability to align
our joints in an optimal position for load and weight bearing, improving
postural control and contributing to the longevity of our joints.
BODYPUMP™ will improve your posture, improve your core strength
and core stability.
TRACK
NAME
TRAINING OBJECTIVES
Warmup
To warm up all the major muscle Total body
groups and prepare the body for
the workout ahead
Legs
To work the large muscles of the Quadriceps, hamstrings,
legs – the quadriceps, gluteals gluteals, core
and hamstrings
Chest
To work all the major muscles of Pectoralis major and
the chest and front deltoids
minor, deltoid, serratus
anterior
To engage all muscles of the
Erector spinae, core,
upper, mid and lower back, as
gluteals, trapezius,
well as to work the gluteals and latissimus dorsi,
hamstrings
rhomboids, posterior
deltoid
Back
TARGET MUSCLES
Triceps
To isolate and train the triceps
Triceps
Biceps
To isolate and train the biceps
Biceps
Lunges
To revisit and train the major
muscles of the legs
Quadriceps, hamstrings,
gluteals
Shoulders
To work all areas of the deltoids Deltoids, trapezius
– front, side and rear – as well as
the upper back
Abdominals To work the core muscles
Rectus abdominis,
obliques
Cooldown
All
To stretch and release all major
muscle groups
There are also 45 and 30-minute BODYPUMP™ class structures, which are
referenced in the new release choreography notes.
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2.EXERCISE SEQUENCING
The tracks are ordered with the following considerations taken into
account:
• A program-specific Warmup that stimulates neuro-motor control, raises
core body temperature, and increases mobility
• The alternate loading of opposing muscle groups to ensure balance
• The alternate loading of lower-upper body muscle groups providing
regional muscle recovery
• Compound and isolated exercises providing a total body workout
3. EXERCISE INTENSITY
Self-regulated
The ability to regulate individual intensity is a key benefit of BODYPUMP™
training. New users can regulate intensity by altering the weight selections
and reducing their ranges of movement.
IS IT FOR EVERYONE?
Resistance training has become an important component of all
fitness programs, whether your goals are weight loss, muscle toning,
conditioning for the elderly or sports conditioning. BODYPUMP™
provides a packaged weight-training solution for healthy adults.
Further considerations with younger participants:
• The most common sites for irritation of the growth plates occur at the
knee (quadriceps insertion) and heel (achilles insertion).
• Pre-adolescents and adolescents are capable of making significant
strength gains with weight training.
• It is recommended that no load is used initially until the execution and
technique is perfected. Once achieved low loads are introduced so that
the full set of reps can be completed without compromising form.
• The maximum number of sessions per week is three.
• Warming up and additional stretches should be used to lengthen muscle
tissues. Due to the high growth rate of these individuals, muscles have
the tendency to tighten as they attempt to lengthen with the growing
bones. Stretches are vital to reduce insertional pulling around the
growth plates.
BODYPUMP™ AND PREGNANCY
General advice
Women need to seek medical clearance from their doctor or lead
caregiver before exercising during pregnancy. There are some health
conditions and pregnancy conditions that can make exercise unsafe
or uncomfortable. Pregnant women in class should be encouraged to
monitor their own intensity. We recommend that they work at a light to
moderate intensity.
Doing BODYPUMP™ while pregnant is a personal choice. There are
many benefits of continuing exercise while pregnant and it is generally
accepted that, providing pregnant women are sensible with their exercise
regime, they should be able to continue with existing programs well into
their pregnancy (3). For more information visit our website www.lesmills.
com
Exercise options such as using an unloaded bar or individual plates can
also help new participants complete the workout with great technique.
Participants can progressively increase weight, range and intensity to
continue to achieve on-going results.
WEIGHT SELECTIONS
Recommended weight selections for new and experienced participants are
given in your choreography notes.
HOW DOES IT FIT INTO MY TRAINING PLAN?
We recommend you advise your participants to do BODYPUMP™ 2–3 times
per week for the best results. A rest day in between or doing some aerobic
exercise and stretching will provide you with a balanced fitness training
regime. Rest days will allow your muscles to recover.
The ACSM (American College of Sports Medicine) recommends combining
2–3 weight training sessions (such as BODYPUMP™) with 3–4 cardio
classes along with one flexibility class. This provides a well-rounded
program catering to the fitness needs of healthy adults.
BODYPUMP™ AND OLDER POPULATIONS
The BODYPUMP™ program provides a supervised resistance training
workout that can be modified to suit the needs of older populations.
Medical clearance should be obtained prior to commencing BODYPUMP™,
particularly if the individual has had a long absence from exercise or
is experiencing any health issues. After starting classes, a graduated
approach should be taken to slowly build up to the demands of the class.
BODYPUMP™ AND YOUNGER POPULATIONS
General weight training rules for adolescents and younger participants
apply:
Care must be taken when using resistance training with growing bones.
Bones grow via cartilaginous plates at either end of the shaft. These plates
are susceptible to shear forces resulting from the pull of tendons. Irritation
of these plates, due to excessive muscle loading, results in an inflammatory
response which is known as apophysitis.
Therefore high loads with low repetitions to failure are contraindicated for
these age groups. BODYPUMP™, which consists of high repetitions with
low resistance is therefore suitable for younger populations and can be a
great method of introducing the younger athlete to resistance training.
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Age recommendation: Minimum 18 years of age
WHERE’S THE FUN?
Forms of movement that interpret music creatively not only have physical
benefits but also have emotional therapeutic effects. Exercising this way in
a group environment is compelling and makes you feel energized. Research
has told us that regular participation in BODYPUMP™ classes encourages
participants to experience feelings of strength, assertiveness and selfconfidence. Working in a group also allows you to achieve a volume of work
that you may not be able to replicate on your own.
PARTICIPANTS
FEEL STRENGTH,
ASSERTIVENESS AND
SELF-CONFIDENCE
REFERENCES:
1) Group fitness is effective in reducing cardiovascular disease risk factors
in healthy adults, Gottschall J et al, Open Journal of Preventative
Medicine Vol 3, No.1, 132-140 (2013).
2) Lythe J, and Pfitzinger P, Caloric expenditure and aerobic demand of
BODYSTEP™, RPM™, BODYCOMBAT™ and BODYATTACK™. Unisports
Centre for Sport Performance: Auckland, 2000. p1-15.
3) Artal R, and O’Toole M, Guidelines of the American College of
Obstetricians and Gynecologists for exercise during pregnancy and the
post-partum period. British Journal of Sports Medicine, February 2003.
37 (1): p6-12.
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Initial Training Handbook
Self-Care as a Les Mills Instructor: Taking Care of You
For as long as your heart and passion drive you to teach – your body can
follow. Longevity as an instructor is determined by how well you take care
of yourself. Adhering to the following recommendations will help you stay
at the top of your game for as long as possible:
APPENDIX 6:
SELF-CARE
However, what actually ensures that we perform at our personal best and
deliver our best to participants – is actually respecting our bodies and
holding ourselves responsible to scientifically-recommended limits.
Regular Check Ups
Even when we are at the peak of physical fitness, we are still susceptible
to illness. Prioritize a yearly physical with a medical professional who
understands the demands of being an instructor. Listen to your body – if
anything seems out of the ordinary – get it checked without delay.
Cardiovascular Health
Cardiovascular disease is the leading cause of death across the globe.
Although we, as instructors, help others wage war against contributing
risk factors for heart disease (like high blood pressure, obesity, diabetes)
– leading this fight unfortunately does not give us complete immunity to
heart disease ourselves.
Protect and care for your heart by seeking an assessment, if you experience
any of the following:
• Chest pain
• Palpitations – or the sense of a sudden fast or irregular heartbeat
• Unusual shortness of breath
• Unexplained reduced physical performance
• Dizziness or fainting on exertion
• Family history of heart disease
Respiratory Illness
As we’ve learned over the COVID-19 pandemic, respiratory illnesses can
severely impact individuals of all kinds, all around the world.
Please follow local guidelines when there is threat of transmitting disease in
group settings.
A little extra safety and caution can only keep everyone healthier – and
healthier is always a good thing! DO NOT teach when sick, and ensure you
are fully recovered before returning to class. It’s not defying science and
wellbeing that makes you a hero – it’s going against the grain to role model
health and self-care.
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Burn-out and Injury
As athletes, we feel driven to push ourselves and test our boundaries – as
fitness leaders, we feel responsible to be consistent, present, and engaged
with our participants.
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• Mix your training – include cardio, strength, core and flexibility workouts
in your weekly routine
• Ensure you have 1 full day of rest each week – it’s ok to do a flexibility
workout on rest days
• Be consistent – sudden increases in intensity and / or duration in your
training are one of the leading causes of injury
• Refuel and hydrate according to your training schedule – seek advice
from a qualified nutritionist / dietician for a plan that is specific to you
• Watch your intensity levels. High intensity sessions are only as good
as your ability to recover. Limit time above 90% of your heart rate max to
between 4% and 9% of your total training volume.
Mental Health
Whether we like it or not, mental health merits the same attention and care
as physical health – true mental and emotional wellbeing is vital to staying
at the top of our game. Check in regularly with yourself and ask how you’re
really doing – be honest. Share and discuss any fears, feelings of anxiety
or low points with someone you trust. When things don’t feel quite right –
take an online screening test such as this one:
https://screening.mhanational.org/. If thoughts, emotions, or daily life feel
like they are slipping from your control – schedule an assessment or even a
simple touch base conversation with a qualified health practitioner.
Please, please practice mental health awareness and take steps of
preventative care and professional treatment for your inner YOU – because
you’re an integral part of our Les Mills family, and your wellbeing matters to
each and every one of u
Additional Reading on Les Mills.com/research
HIIT and Overtraining
Group Fitness Instructor Injury Survey
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Initial Training Handbook
IN ITIAL TRAIN IN G OVERVIEW
APPENDIX 7:
LEARNING CHECK
ANSWERS
1. d) All of the above
2. a) Original barbell class that challenges you and strengthens your
entire body
3. d) Performance
CHOREOGRAPHY
1. d) Watch and actively participate alongside the filming footage of your
release
2. b) What the beats are grouped into
3. a) Must-do cues
TECHNIQUE
1. c) Bar/Weight plate position, Alignment of the Joints, and Muscle
Activation
2. a) SET Position, slight bend in the knees (20 degrees); and thumb
distance from thighs; chest up, abs braced
3. b) Upper arm fixed; elbows stay in/narrow; bar moves towards
forehead, elbows point down the bench
COACHING
1. e) All of the above
2. a) Members get more out of the workout, plus it increases their
understanding and commitment to the workout
3. d) All of the Above
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Be authentic, be yourself,
bring it to life.
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Initial Training Handbook
BODYPUMP
UNITED
BE BRAVE
CHANGE THE
WORLD
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