BODYPUMP 129
GLOSSARY
MUSIC
EXPRESS FORMATS
01. WARM-UP
02. SQUATS
03. CHEST
04. BACK
05. TRICEPS
06. BICEPS
07. LUNGES
08. SHOULDERS
09. CORE
10. COOLDOWN
05. TRICEPS / BICEPS
07. LUNGES / SHOULDERS
DECLARATION OF INTENT
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much appreciated.
BODYPUMP 129 V2
© Les Mills International Ltd 2024
GLOSSARY
SET POSITION
Position Set-up
• Heels under hips
• Toes turned out slightly
• Knees soft
• Hands thumb-distance from thighs
• Gently draw the belly in and brace the abs
• Lift the chest
• Lift the shoulders up, roll them back and
draw the blades down towards the spine
• Chin tucked in
MID-STANCE SQUAT
Position Set-up
• Bar on meaty part of upper back
• Feet slightly wider than hips with toes
turned out
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
• Bring your elbows forward under the bar to
create strength through the upper back
Execution Set-up
• Sit the butt back and down
• Knees track forward, in line with toes
• Butt stops just above knee level – knees at
90-degree angle
Layer 2
• Finish with hips under shoulders
• Feel the pressure in your quads
• Brace the abs tighter in the Bottom Halves
WIDE STANCE SQUAT
Position Set-up
• Bar on meaty part of upper back
• Heel–toe wider than Mid Stance
• Chest lifted, light pinch between the
shoulder blades
Execution Set-up
• Hips sit back and down
• Knees out
• Chest up
• Abs braced
• Butt stops just above knee at 90 degrees
Layer 2
• Push through your heels as you rise, to activate
the glutes
• Push floor apart with your feet
• Squeeze the butt on the way up
WIDER-STANCE SQUAT
Position Set-up
• Same as for WIDE Stance
• Heel–toe wider than Wide Squat
Execution Set-up
• Hips sit back and down
• Knees out
• Chest up
• Abs braced
• Butt stops just above knee
at 90-degree angle
Layer 2
• Drive your feet apart
• Knees out
BODYPUMP 129 V2
© Les Mills International Ltd 2024
GLOSSARY
WIDE TO NARROW PLATE PRESS
Position Set-up
• Feet hip-width apart
• Abs braced, chest up
• Shoulders away from ears
• Plates facing each other
Execution Set-up
• Lower elbows to top of bench
• Elbows in
• Push plates out to Wide Press
• Elbows slightly bent
• Elbows level with the top of the bench
Layer 2
• Hitting all of the pec muscles
• Feel the contrast in the narrow and wide
movements
CHEST PRESS
Position Set-up
• Hands wide on the bar
• Bar above shoulders, bar at shoulder level; or
bar over middle of chest
• Brace abs – lower back towards the bench
• Feet hip-width apart and close to the bench
Execution Set-up
• Bar to middle of the chest
• Elbows stop at bench level
• Bar over shoulders (top position)
Layer 2
• Squeeze shoulder blades together on the way
down, to open the chest
• Drive upper back into the bench, to stabilize
the upper body
BODYPUMP 129 V2
OFFSET WIDE DEADLIFT
Position Set-up
• Hands wide
• Offset position
• Feet together – heel pivot, toe pivot
• Slight bend in the knees (20 degrees)
• Chest lifted, abs braced
• Elbows to rear – slight pinch between the
shoulder blades
• Chin tucked in
Execution Set-up
• Tip forward from the hips, keeping the
chest lifted
• Bar to knees
• Chin tucked in – eyes forward, 6½ feet
(2 meters) in front
Layer 2
• Tension between shoulder blades all the way
through
• Squeeze your hamstrings and glutes on the
way up
• Heels grounded
OFFSET WIDE DEADROW
Position Set-up
• Hands wide
• Offset position
• Feet together – heel pivot, toe pivot
• Slight bend in the knees (20 degrees)
• Chest lifted, abs braced
• Elbows to rear – light pinch between the
shoulder blades
Execution Set-up
• Tip forward from the hips, keeping the
chest lifted
• Chin tucked in
• Bar to the knees
• Bar into the ribs
• Squeeze between the shoulder blades
© Les Mills International Ltd 2024
GLOSSARY
WIDE HIGH PULL
Position Set-up
• SET Position
• Hands wide
• Chest lifted, abs braced
Execution Set-up
• Pull the bar up the body
• Bar close to the body
• Bar to lower chest
• Elbows above the bar
• Slight pinch between shoulder blades
• Drop and drive out of the hips
• Squeeze glutes
• Lift the heels to initiate the movement
• Abs braced, chest lifted
Layer 2
• Drive the hips up to power the bar
OFFSET DEADLIFT
Position Set-up
• Offset position
• Hands thumb distance from thighs
• Feet together – heel pivot, toe pivot
• Slight bend in the knees (20 degrees)
• Chest lifted, abs braced
• Elbows to rear – slight pinch between the
shoulder blades
• Chin tucked in
Execution Set-up
• Tip forward from the hips, keeping the
• Chest lifted
• Barbell to knees
• Chin tucked in – eyes forward, 6½ feet
• (2 meters) in front
Layer 2
• Tension between shoulder blades all the way
through
• Squeeze your hamstrings and glutes on the
way up
• Heels grounded into the floor
OFFSET DEADROW
Position Set-up
• Offset position
• Hands thumb distance from thighs
• Feet together – heel pivot, toe pivot
• Slight bend in the knees (20 degrees)
• Chest lifted, abs braced
• Elbows to rear – light pinch between the
shoulder blades
Execution Set-up
• Tip forward from the hips, keeping the
chest lifted
• Chin tucked in
• Bar to the knees
• Bar into the belly button
• Squeeze between the shoulder blades
Layer 2
• Slide the bar up your thighs
• Squeeze the shoulder blades together
• Bend the legs for more stability and sit into the
butt
• Keep the shoulders away from the ears
Emphasizing a squeeze between the shoulder
blades will ensure engagement of the scapula
retractors to reduce the tendency for participants
to hinge backward from the shoulder joint during
the Row. These muscles are key stabilizers of the
shoulder and help prevent injuries.
HIGH PULL
Position Set-up
• SET Position
• Chest lifted, abs braced
Execution Set-up
• Pull the bar up the body
• Bar close to the body
• Bar to lower chest
• Elbows above the bar
• Slight pinch between shoulder blades
• Drop and drive out of the hips
• Squeeze glutes
• Lift the heels to initiate the movement
• Abs braced, chest lifted
Layer 2
• Drive the hips up to power the bar
BODYPUMP 129 V2
© Les Mills International Ltd 2024
GLOSSARY
CLEAN & PRESS
Position Set-up
• SET Position
• Chest up, abs braced
• Knees bent
Execution Set-up
• Start with more knee bend and use the legs to
drive the bar up
• Keep elbows above the bar during Upright
Row phase
• Bar close to the body, lift to lower chest
• Drop under the bar, bending the knees
• Clean the bar and hold in front of the
collarbones
• Press to the top
• Use the legs to drive the bar up
• Abs braced as you press above the head
• Elbows slightly forward
• Bend the legs again, return to SET Position
• Bring the elbows up and over to lower the bar
DEADROW
Position Set-up
• SET Position
• Slight bend in the knees (20 degrees)
• Chest lifted, abs braced
• Elbows to rear – light pinch between the
shoulder blades
Execution Set-up
• Tip forward from the hips, keeping the
chest lifted
• Chin tucked in
• Bar to the knees
• Bar into the belly button
• Squeeze between the shoulder blades
Layer 2
• Slide the bar up your thighs
• Squeeze the shoulder blades together
• Bend the legs for more stability and sit into the
butt
• Keep the shoulders away from the ears
Fast elbows under the bar. Lift your T-shirt with
the bar. Catch bar high on the chest and drive out
Emphasizing a squeeze between the shoulder
of the legs.
blades will ensure engagement of the scapula
retractors to reduce the tendency for participants
to hinge backward from the shoulder joint during
the Row. These muscles are key stabilizers of the
DEADLIFT
shoulder and help prevent injuries.
Position Set-up
• SET Position
• Slight bend in the knees (20 degrees)
• Chest lifted, abs braced
• Elbows to rear – slight pinch between the
shoulder blades
• Chin tucked in
Execution Set-up
• Tip forward from the hips, keeping the
chest lifted
• Barbell to knees
• Chin tucked in – eyes forward, 6½ feet
• (2 meters) in front
Layer 2
• Tension between shoulder blades all the way
through
• Squeeze your hamstrings and glutes on the
way up
• Heels grounded into the floor
BODYPUMP 129 V2
© Les Mills International Ltd 2024
GLOSSARY
TRICEP PRESS
Position Set-up
• Hands shoulder-width
• Bar above shoulders
• Brace abs – lower back towards the bench
• Feet hip-width apart and close to the bench
Execution Set-up
• Bar to lower chest
• Elbows stop at bench level
• Bar over shoulders (top position)
Layer 2
• Elbows slide into the ribs
• Elbows face down the bench
KNEELING TRICEP BENCH
KICKBACK
Position Set-up
• Hinge forward from hips, chest up,
shoulders square
• One hand on bench
• Same leg extends long
• Elbow high and close to the body
Execution Set-up
• Upper arm parallel to floor – extend the
elbow
• Upper arm still as you extend
• Lift chest, abs braced
Layer 2
• Lock the position of the shoulder and upper
arm to isolate the triceps
TRICEP BARBELL EXTENSION
Position Set-up
• Lying on bench
• Shoulder-width grip on the bar
• Abs braced
• Elbows face down the bench
Execution Set-up
• Lower bar to forehead
• Keeping upper arms vertical
Layer 2
• Lock the upper arm position to isolate the
triceps
TRICEP BENCH PUSHUP
Position Set-up
• Hands under shoulders
• Abs braced
• Back long and straight
Execution Set-up
• Lower chest to elbow level
• Elbows tuck into ribs
Layer 2
• Drive the floor/bench away
SIDE PLANK BENCH ROTATION
Position Set-up
• Hands under shoulder
• Square your hips to the front
• Legs in scissor position, top leg forward
Execution Set-up
• Hips and shoulders move together
• Lift bottom hip
Layer 2
• Press down through bottom hand
Option: Rear knee down on the floor
BODYPUMP 129 V2
© Les Mills International Ltd 2024
GLOSSARY
BICEP PLATE CURL
LUNGE
Execution Set-up
• Curl upward, rotating plates
• Plates in front of shoulders in full-range Curl
• Extend down to thighs
Execution Set-up
• Take a long stride back
• Bend knees – back knee moves towards the
floor
• Knees in line with toes
• Front thigh parallel to the floor
Position Set-up
• Knees soft, Split Stance or SET Position
• Arms by sides, palms face in, Bicep Plate Curl
• Chest up
• Abs in and braced
Layer 2
• Brace abs to stop trunk sway
BICEP BARBELL CURL
Position Set-up
• Knees soft – Split Stance or SET Position
• Chest up
• Abs in and braced
Execution Set-up
• Curl the bar to just in front of the shoulders
• Extend all the way down to your thighs
Layer 2
• Elbows by the sides of your body
• Keep the body still
BACKWARD-STEPPING LUNGE
Position Set-up
• Feet hip-width and take a long step back
• Hips and shoulders even and square to the
front
• Knees in line with toes
• Belly in, abs braced and chest up
Execution Set-up
• Bend knees – back knee moves towards the
floor
• Long step back
• Front thigh parallel to the floor
• Brace abs to keep hips square
• Step up to the front heel level
• Feet stay hip-width apart when you step
back
Position Set-up
• Feet hip-width
• Hips and shoulders even and square to the
front
• Belly in, abs braced and chest up
Layer 2
• Go low to work the butt
• Body weight even on both legs
• Push through the front heel to activate the
glutes
BACKWARD-STEPPING LUNGE WITH
OVERHEAD PRESS
Position Set-up
• Feet hip-width apart
• Plate at collarbones
• Chest lifted
• Abs braced
• Elbows 90 degrees
• Plates forward
Execution Set-up
• Long step back
• Bend rear knee towards floor
• Front thigh parallel
• Hips and shoulders square to the front
• Chest lifted, abs braced
• Front knee tracking over mid-foot
• Press plates up
• Abs braced
• Chest up
• Elbows forward of face
Layer 2
• Full range in the Lunge
• Punch the plates through the ceiling
Layer 2
• It’s a long step every time
• Stay low as we tap in
BODYPUMP 129 V2
© Les Mills International Ltd 2024
GLOSSARY
PUSHUP
Position Set-up
• Hands just outside shoulder-width
• Back straight – abs braced to support the
mid-section
• Chin tucked in
Execution Set-up
• Drop down to bring shoulders and chest to
elbow level
Layer 2
• Push the floor away
STANDING COBRA
Position Set-up
• SET position
• Brace abs, lift chest
• Knuckles face rear
Execution Set-up
• Tip from the hip
• Arms lift backwards to 45-degree angle
• Keep the chest lifted and squeeze shoulder
blades
• Abdominals on tight
• Dropping the chest no lower than elbow
height minimizes rotator cuff stress
MAC RAISE
WALKING PUSHUP
Position Set-up
• Hands outside shoulder-width
• Abs braced
• On knees or toes
Execution Set-up
• Chest to elbow height
• Walk hands and feet to other side
• Abs braced; back long and straight
Layer 2
• Body moves as one unit
• Push off the floor as you move
BODYPUMP 129 V2
Position Set-up
• SET Position
• Chest up, abs braced
• Chin tucked in
Execution Set-up
• Left arm reaches forward (Front Raise), elbow
slightly bent; at the same time, right arm lifts
to side (Side Raise)
• Plates no higher than shoulders
• Hips and pelvis square to the front, small twist
through the upper body
• Keep the shoulders away from your ears
Layer 2
• Bend the knees to stay grounded
• Reach long with the front arm
• Brace the abs to avoid swinging
© Les Mills International Ltd 2024
GLOSSARY
STANDING SHOULDER O/H PRESS
Position Set-up
• Set Stance
• Chest up, abs braced
• Bar starts at chin
Execution Set-up
• Drive bar upward
• Chin to ceiling
• Keep the elbows soft and slightly forward
at the top
• Brace the abs as the bar moves above your
head
Layer 2
• Drive out of the legs
• Integrated upper and lower body
C-CRUNCH
Position Set-up
• Lie down on floor
• Feet close to butt
• Plate to forehead
• Abs braced
• Lower back pressing down towards the
floor
Execution Set-up
• Tuck the chin in so we look after the neck
• Knees over hips and shins parallel
• Slide ribs to hips
• Lower back towards floor as legs lower
Layer 2
• Every time you crunch, feel the ribs crushing
down to the hips
• Every time the feet touch down, make that
connection from the lower back towards the
floor
STANDING PUSH PRESS
Position Set-up
• Set Stance
• Chest up, abs braced
• Bar to collarbones
Execution Set-up
• Drive bar upward
• Keep the elbows soft and slightly forward
at the top
• Brace the abs as the bar moves above your
head
• Catch bar at collarbones with hips back
Layer 2
• Drive out of the legs
• Integrated upper and lower body
BODYPUMP 129 V2
PIKE SHOOTOUT
Position Set-up
• Lie down on floor
• Plate to forehead
• Knees over hips
• Shoulders off the floor (into crunch position)
Execution Set-up
• Legs extend to the 45-degree
• Arms extend over head (biceps close to ears)
• Lower back pressing down towards the
floor
• Crunch in, knees over hips, shoulders off floor
Layer 2
• Every time you shoot out, make the connection
from the lower back towards the floor
• Every time you crunch, feel the ribs crushing
down to the hips
© Les Mills International Ltd 2024
GLOSSARY
KNEELING LUNGE ROTATIONAL
PRESS
Position Set-up
• Plate in hand
• Knees hip-width apart
• Chest lifted
• Elbows at a 90-degree angle
Execution Set-up
• Bend rear knee towards floor
• Front thigh parallel
• Hips and shoulders square to the front
• Chest up, abs braced
• Press to corner just under shoulder level
• Rotate from the center of the chest
Layer 2
• Squeeze between shoulder blade as you pull
back and open
• Option: Plate stays at chest
CROSS CRAWL
Position Set-up
• Knees above hips
• Abs braced
Execution Set-up
• Opposite shoulder to knee
• Extend opposite leg
• Twist from the center of chest
Layer 2
• Twist further across by lifting shoulder up and
over
PLATE SQUAT PRESS
Position Set-up
• Feet slightly wider than hips with toes turned
out
• Plate parallel in front of collarbones
• Elbows under plate
• Chest lifted, abs braced
Execution Set-up
• Sit the butt down and back
• Knees track forward, in line with toes
• Half Squat
• Brace the abs as the plate moves over head
• Elbows slightly forward
KNEELING BICEP CURL
Position Set-up
• On knees, hip-width apart
• Feet together, squeeze glutes
• Abs braced, chest up
Execution Set-up
• Curl to mid-range, 1 inch up and down
• Extend down to thighs
Layer 2
• Brace abs to stop trunk sway
KNEELING PLATE O/H TRICEP
EXTENSION
Position Set-up
• Plate extended over head
• Elbows facing forward
• Shoulders away from the ears
• Abs braced, chest up
• Glutes squeezed
Execution Set-up
• Lower plate back and down to base of neck,
keeping elbows facing forward
BODYPUMP 129 V2
© Les Mills International Ltd 2024
GLOSSARY
BENCH TRICEP DIP
Position Set-up
• Feet hip-width apart
• Hands on the bench by your butt – weight
in the heel of your hands
• Chest up
• Shoulders away from ears
Execution Set-up
• Butt close to bench top – butt towards floor
• Elbows bend towards the back of the room
Follow-up
• Full extension to the top
BARBELL UPRIGHT ROW
• Position Set-up
• SET Position
• Chest up, abs braced
• Slight pinch between the shoulder blades
Execution Set-up
• Lift bar up to lower chest
• Elbows above the bar
• Keep bar close to body
Layer 2
• Lead with the elbows
• Squeeze between the shoulder blades
SIDE RAISE
Position Set-up
• Elbows at 90 degrees
• Chest up, abs braced
Execution Set-up
• Lift the elbows to just below shoulder level
• Brace abs to square hips and keep the chest
lifted
• Elbows slightly forward of shoulder line
• Lead the movement with the elbows
• Chin tucked in
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
BODYPUMP 129 V2
© Les Mills International Ltd 2024
MUSIC
01
02
03
Need Your Love (5:07)
Felix Cartal & Karen Harding
2023 Physical Presents.
Written by: Cox, Dietcher, Harding, Lenzie, Lawrence
Roll With The Bass (6:25)
Dan Aux
Courtesy of Les Mills Music Licensing Ltd.
Written by: Matthews
2023 Solotoko.
Written by: Fodera, Kinchin, Douglas
09
Bun Up the Dance (3:38)
Dillon Francis & Skrillex
2015 Colombia Records, a Division of Sony Music
Entertainment.
Written by: Francis, Moore
10
45-MIN FORMAT
Strictly 4 Tha (5:39)
Moss & Example
2023 Monstercat.
Written by: McGregor, Gleave
Past Life (Jodie Harsh Remix) (2:52)
Felix Jaehn & Jonas Blue
Courtesy of the Universal Music Group.
Written by: Jasper, Bierbrodt, Debruck, Deimann, Dohr, Gree,
Jaehn, Kramer, Lansley, Morgan, Robin
Past Life (Jodie Harsh Remix) (2:54)
Felix Jaehn & Jonas Blue
Courtesy of the Universal Music Group.
Written by: Jasper, Bierbrodt, Debruck, Deimann, Dohr, Gree,
Jaehn, Kramer, Lansley, Morgan, Robin
Rude Boy (3:47)
Rihanna
Courtesy of the Universal Music Group.
Written by: Hermansen, Eriksen, Riddick, Fenty, Swire, Dean
Rude Boy (1:25)
Rihanna
2024 FAX Records, under exclusive license to Epic
Records, a division of Sony Music Entertainment.
Written by: Irosogie, Awuku, Goufar, Keay, Lewis, Lomastro,
Seethal, Stewart, Zucca
2024 FAX Records, under exclusive license to Epic
Records, a division of Sony Music Entertainment.
Written by: Irosogie, Awuku, Goufar, Keay, Lewis, Lomastro,
Seethal, Stewart, Zucca
Courtesy of the Universal Music Group.
Written by: Earp, James, Marchant, Griffith
05
06
Water (3:24)
Tyla
Water (1:45)
Tyla
Courtesy of the Universal Music Group.
Written by: Earp, James, Marchant, Griffith
05
Courtesy of the Universal Music Group.
Written by: Seo, Han, Banhg, Choi
Courtesy of the Universal Music Group.
Written by: Seo, Han, Banhg, Choi
Whole Heart (BKAYE Remix) (3:46)
Gryffin & Bipolar Sunshine
Whole Heart (BKAYE Remix) (1:31)
Gryffin & Bipolar Sunshine
MANIAC (3:07)
Stray Kids
MANIAC (1:54)
Stray Kids
2015 Colombia Records, a Division of Sony Music
Entertainment.
Written by: Francis, Moore
Bun Up the Dance (2:19)
Dillon Francis & Skrillex
04
08
Asking (Tiësto Remix) (5:47)
Sonny Fodera & MK feat. Clementine
Douglas
07
dontstopme! (6:08)
ISOxo
2023 88rising Records LLC.
Written by: Isorena
Courtesy of the Universal Music Group.
Written by: Hermansen, Eriksen, Riddick, Fenty, Swire, Dean
07
Free (3:21)
Dillon Francis, Alesso & Clementine
Douglas
Courtesy of the Universal Music Group.
Written by: Douglas, Lindblad, Francis
Free (1:35)
Dillon Francis, Alesso & Clementine
Douglas
Courtesy of the Universal Music Group.
Written by: Douglas, Lindblad, Francis
BODYPUMP 129 V2
ALT
06
ALT
10
Monsters (5:12)
Know Tomorrow feat. Keeley Hawkes
Courtesy of Epidemic Sound.
Written by: Unknown
Sweet Talk (5:09)
Tyra Chantey
Courtesy of Epidemic Sound.
Written by: Unknown
© Les Mills International Ltd 2024
HEY INSTRUCTORS
EXPRESS FORMATS
When it comes to mixing up past releases, please
try to select tracks from the most recent material
to reflect current moves, music and training
principles. If you are teaching older choreography,
be sure to mix with modern tracks and do not
change the choreography; teach the tracks
as they were created but you can apply more
modern language and terminology.
Please note: These 45-minute formats include
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.
TEACHING THIS RELEASE
Track 01
How long should I teach the new release for?
Teach the entire new release for a minimum of
two weeks and a maximum of four weeks and
then start to integrate other tracks. Then you will
not only ensure variety in exercise sequencing
and music but participants will also experience
the magic, excitement and training effect of the
new launch tracks.
KEY
30-MINUTE FORMAT
Track 02
Track 03
Track 04
Track 09
Total Time
Warm-up
Squats
Chest
Back
Core
27:47
45-MINUTE FORMAT
Track 01
Track 02
Track 03
Warm-up
Squats
Chest
Track 04
Back
Track 07
Lunges
Alt
Alternating
R
Right
Instr
Instrumental
O/H
Over head
Intro
Introduction
Outro
Last few bars of
music
B up
Build up
PC
Pre-Chorus
Br
Bridge (non-chorus)
QC
Quiet Chorus
Total Time
Rep
Reprise (part of the
chorus repeated)
Ref
Refrain (recurring
phrase or number
of song lines)
45-MINUTE FORMAT
Cts
Musical counts
C
Chorus
F or B
Forward or back
ROM
Range of motion
L
Left
V
Verse
M
Middle
Track 09
Track 10
Track 01
Track 02
Track 03
Track 04
Track 05 (45)
COUNTS
Track 07 (45)
Track 09
1/1
2 counts down,
2 counts up
1/3
2 counts down,
6 counts up
1/1/2
2 counts down,
2 counts hold,
4 counts up
1/1/1/1
2 counts F or B,
2 counts down,
2 counts up,
2 counts F or B
2/2
4 counts down,
4 counts up
2/2/2/2
4 counts F or B,
4 counts down,
4 counts up,
4 counts F or B
3/1
6 counts down,
2 counts up
4/4
8 counts down,
8 counts up
1/2/1
2 counts down,
4 counts hold,
2 counts up
8/8
16 counts down,
16 counts up
RELEASE FEEDBACK
Tell us what you think of this release.
Visit http://www.lesmills.com/release-feedback
BODYPUMP 129 V2
Track 08
Track 10
Total Time
Shoulders
Core
Cooldown
43:39
Warm-up
Squats
Chest
Back
Triceps / Biceps
Lunges / Shoulders
Core
Cooldown
44:50
CREDITS
Creative Lead – Glen Ostergaard
Creative Director – Diana Archer Mills
Creative Team – Ben Main, Kaylah-Blayr
Fitzsimons-Nu’u, Khiran Huston and Vili Fifita
Coaches – Kylie Gates and Diana Archer Mills
Technical Consultants – Bryce Hastings and
Rob Lee
© Les Mills International Ltd 2024
BODYPUMP 129
Presenters L–R:
Back row: Marlon Woods, Kylie Gates, Ben Main, Nick Yan
Front row: Anthony Oxford, Maggie Cheng, Reagan Kang, Glen Ostergaard
PRESENTERS
Anthony Oxford (United Kingdom)
Ben Main (New Zealand)
Glen Ostergaard (New Zealand)
Kylie Gates (Australia)
Maggie Cheng (China)
Marlon Woods (United States)
Nick Yan (China)
Reagan Kang (Malaysia)
BODYPUMP is weight training to powerful
uplifting music. BODYPUMP 129 hits that
promise!
Weight training is super popular in the fitness
world – with this wonderful release we are giving
our movers strength, tone and functional vitality.
There’s two focuses for this class: putting our
muscles under tension by using moderate to
heavy loads and creating muscle stress by pushing
to fatigue.
In the Squats track, we go heavy and feel the
tension in the singles and bottom half moments,
always building strength. In the Chest track, we
go moderate to heavy and feel the muscles stress
in the long sets of Pulses – this builds muscle.
These tracks combine and help us achieve our
strength goals.
BODYPUMP 129 RESUPPLY
V2
Team photo presenter names updated
Various reps on exercises fixed
BODYPUMP 129 V2
The music is fun, uplifting and energizing. Enjoy
doing and teaching this class!
Glen and the BODYPUMP Team
© Les Mills International Ltd 2024
01. WARM-UP
WEIGHT SELECTION
TRACK FOCUS
Light barbell and 2x light weight plates
Be super clear on the NETT (Name of Exercise,
Timing and Target zones) throughout the track,
connecting everyone into the workout so they can
transition smoothly through all the changes.
DEMONSTRATE
SET Position
MUSIC
1
2
3
SEQUENCE/EXERCISE
REPS
0:05 Intro
2x8
Set up SET Position
SHOULDER ROLL
0:13 V1 / _ Even
when
4x8
4/4 DEADLIFT SET Stance
2x
0:28 QC / _ Need
4x8
2/2
4x
0:42 C / _ Need
your
4x8
1/1/1/1 DEADROW
4x
0:57 I been
4x8
TRIPLE DEADROW
2x
1:12 V2 / _ Even
when
4x8
2/2 UPRIGHT ROW SET Stance
4x
1:27 _ Everything
4x8
3/1
4x
1:42 QC / _ Need
4x8
2/2/2/2 CLEAN & PRESS
2x
1:56 Rep / _ Need
your
6x8
1/1/1/1
TRANSITION: Use the last 4cts to transition the bar to the
upper back, ready for SQUAT WIDE Stance
6x
2:19 C / _ Need
your
4x8
TRIPLE PULSE SQUAT WIDE Stance
4x
2:33 _ Been there
8x8
COMBINATION 1 (16cts)
1x TRIPLE PULSE SQUAT (8cts)
2x 1/1 SQUAT (8cts)
4x
3:03 V3 / _ Even
when
2x8
TRANSITION: Bar down, pick up 2 plates ready for STANDING
COBRA
3:10 _ Just wanna
2x8
2/2 STANDING COBRA SET Stance
2x
3:18 _ Everything
4x8
3/1
4x
3:33 QC / _ Need
your
4x8
2/2/2/2 ALT BACKWARD-STEPPING LUNGE L, R with
4/4 SIDE RAISE
1x
3:47 Rep / _ Need
your
6x8
1/1/1/1 ALT BACKWARD-STEPPING L, R with
1/1 SIDE RAISE
Pick up plates to chest, ready for FRONT SQUAT on last 4cts
3x
4:10 C / _ Need
your
4x8
TRIPLE PULSE FRONT SQUAT MID Stance
Plates at collarbones
4x
4:25 _ Been there
8x8
COMBINATION 2 (32cts)
1x TRIPLE PULSE FRONT SQUAT MID Stance (8cts)
1x 1/1/1/1 BACKWARD-STEPPING LUNGE L with
1/1 O/H PRESS (8cts)
1x TRIPLE PULSE FRONT SQUAT MID Stance (8cts)
1x 1/1/1/1 BACKWARD-STEPPING LUNGE R with
1/1 O/H PRESS (8cts)
2x
4:54 Outro /
1½x8 RECOVERY: Plates down, shake out legs
BODYPUMP 129 V2
© Les Mills International Ltd 2024
01. NEED YOUR LOVE 5:07mins
TECHNIQUE AND COACHING
SET POSITION
LAYER 1
Before you begin, coach your class to find
SET Position, setting them up into a strong lifting
position.
• Heels under hips, turn the toes out slightly
• Soften the knees
• Hands thumb-distance from thighs
• Chest lifted
• Shoulders up, back and down towards the
spine
• Gently draw in and brace the core
NETT
BLOCK 1
LAYER 1
For each exercise, coach NETT – NAME OF
EXERCISE, TIMING and TARGET ZONES. This
makes your coaching clear and easy to follow. We
start the block with Deadlifts and Deadrows to
warm the posterior chain and set great posture for
the workout ahead.
• Deadlift – hinge forward from the hips, slide
the barbell to the top of the kneecaps
• Deadrow – SET Position, barbell to knees,
belly, knees and SET
BLOCK 2
LAYER 1 / LAYER 2
The second block is focused on developing good
lifting technique with Upright Rows building into
slow and faster Clean & Presses. We finish the
block with a Pulsing Wide Squats combination
to fire into the quads and glutes. Coach clear
Position and Execution to get everyone on the
timing to start. Once the class is moving well,
encourage full range of motion to get ready for
the workout ahead.
• Upright Row – bar stops at lower chest,
elbows wide
• Clean & Press – pull and catch, bend knees,
brace abs, chest up, bar close to body
• Wide Stance Squat – heel-toe wider, hips go
back and down, knees press out, hips to
90 degrees
BLOCK 3
LAYER 1 / LAYER 2 / LAYER 3
We finish the last block of work with 2x light weight
plates, starting with Cobras targeting the rear
deltoids. We then build slow and fast alternating
Backward-Stepping Lunges with Front Squats to
create a combination to finish the Warm-up.
It’s the perfect opportunity to coach your class
on technique alignment to get their bodies
ready for the workout ahead both physically and
mentally. Help your participants connect to their
goals for the class. Can you think of how you can
communicate this to them?
• Cobra – SET Position, tip forward from
hips, arms lift to 45-degree angle, chest
lifted, abs braced, squeeze shoulder blades
together
• Alternating Backward-Stepping Lunges
with Side Raise – long step back, back
knee down, front thigh parallel to the floor,
elbows 90 degrees, elbows stop just under
shoulder line
• Front Squat – feet outside hip-width,
hips go back and down, chest lifted, abs
braced, hips stop at 90 degrees, plates at
collarbones
• Backward-Stepping Lunge with Overhead
Press – long step back, back knee down,
front thigh parallel to the floor, press plates
over head, elbows forward of face
CONNECTION
Welcome your class to the workout by being
engaging and showing your love of resistance
training. Try to connect with everyone in the
room, not just your regular participants in the
front row.
BODYPUMP 129 V2
© Les Mills International Ltd 2024
02. SQUATS
WEIGHT SELECTION
MUSCLE FOCUS
REGULARS: 2–4 times Warm-up weight on barbell
NEW: Double Warm-up weight on barbell
MID Stance: Quadriceps
WIDE Stance: Gluteus maximus, quadriceps
WIDER Stance: Gluteus maximus, side glutes,
posterior chain
TRACK FOCUS
Coach your class through the Mid, Wide and
Wider Squat stances; 3 rounds and 6 minutes
to find the range and tension to build muscular
strength and endurance.
MUSIC
1
2
3
SEQUENCE/EXERCISE
REPS
0:05 Intro /
4x8
Set up SQUAT MID Stance
0:17 Instr /
4x8
4/4 SQUAT
2x
0:28 C / _ I wanna see
8x8
3/1
8x
0:51 _ I wanna see
8x8
COMBINATION 1 (16cts)
2x 1/1 SQUAT MID Stance (8cts)
1x 1/1/2 (8cts)
4x
1:14 Instr / (Driving beat)
8x8
1/1 SQUAT
16x
1:38 C / _ I wanna see
8x8
COMBINATION 2 (16cts)
2x 1/1 SQUAT MID Stance (8cts)
2x SLOW BOTTOM HALF SQUAT (8cts)
4x
2:01 Instr / (Synth)
8x8
4x SLOW BOTTOM HALF SQUAT
4x
2:24 Rep / _ I wanna see
2x8
TRANSITION: Shake out legs, WIDE Stance
2:30 _ I wanna see
6x8
3/1 SQUAT WIDE Stance
6x
2:47 C / _ I wanna see
8x8
COMBINATION 1 (16cts)
4x
3:11 Instr / (Driving beat)
8x8
1/1 SQUAT
16x
3:34 C / _ I wanna see
8x8
COMBINATION 2 (16cts)
4x
3:57 Instr / (Synth)
8x8
4x SLOW BOTTOM HALF SQUAT
4x
4:21 Rep / _ I wanna see
40x8
REPEAT BLOCK 2 in WIDER Stance
BODYPUMP 129 V2
RECOVERY: Shake out legs, Quadricep Stretch
© Les Mills International Ltd 2024
02. ROLL WITH THE BASS 6:25mins
TECHNIQUE AND COACHING
1. MID-STANCE SQUAT
LAYER 1
Coach Layer 1 Position and Execution set-up of
the MID-Stance Squat to get the class moving
well. Use NETT to coach good Squat technique
– referring to Timing, Target Zones and leg
alignment along with precise pre-cues to help
participants follow easily. We are also creating the
mindset for muscular endurance in this track.
2. WIDE-STANCE SQUAT
• Feet outside hip-wdith, toes turned out
slightly
• Mid Stance
• Abs braced to support lower back
• Lift the chest and keep it there
• Bring your elbows forward under the bar
and create strength through the upper back
• Hips sit back and down
• Push your knees through the center of the
feet to load the muscles perfectly
• Butt stops just above knee line, that’s your
range
• We want control at the bottom of the Squat
• Focus on the pace
• Drag the reps out
• The heat is in the front of the legs
Layer 2 cues are designed to help participants
achieve more from the workout; we do this
through Improving Execution and Manipulating
the Intensity and also by educating them on what
they are doing and how it should feel.
LAYER 1 / LAYER 2
We move our focus from the quads to the glutes
with the Wide Squat. You have a good amount
of repetitions to ease participants into Layer 1
Execution coaching the Wide Squat position;
focus on alignment, timing and range, spacing
out cues to land. When the combination hits, the
focus is on maximizing the range and holding
onto the tension to gain the big results.
• Feet outside hip-width, heel–toe wider for
Wide-Stance Squat, toes turned out slightly
• Brace the abs, lift chest
• Hips sit back and down
• Down, down, hold, down, down, hold
• Knees push out to load the glutes and good
alignment
• Push your knees through the center of the
feet to load the muscles perfectly
• Butt stops just above knee line, that’s your
range
• The wider the feet go, the work is in the
correct muscles
• Focus on the squeeze from the bottom of the
move
• Hips finish directly under your shoulders
• As you fatigue, start to come forward in the toes
• Keep the weight in the heels
3. WIDER-STANCE SQUAT
LAYER 1 / LAYER 2 / LAYER 3
Quickly reset your class with the Wider-Stance
Squat – heel–toe wider. Remember, this wider
stance will be more challenging for people to
maintain knee alignment so give those reminder
cues along with postural cues as the timing will
challenge everybody!
PUMP FACT
Maximum load in a squat occurs when our hips
and knees reach 90 degrees. Bottom halves tap
into this by sustaining tension in this position. This
increases fatigue, triggering muscular change.
BODYPUMP 129 V2
Be in the moment with your class; look into
people’s eyes when you teach so you bring your
authentic self into the room; show your love of
this training; show you’re with them, feeling every
rep. This really is THE REP EFFECT™ in action!
• Reset to Wider Stance – heel–toe wider
• Sit back and stand up
• We should be feeling heat in the lower back
• Can you take me with you?
• 48 seconds on the clock
© Les Mills International Ltd 2024
03. CHEST
WEIGHT SELECTION
MUSCLE FOCUS
Barbell with one third off your Squats weight and
2x medium–heavy weight plates, bench, risers
Pectorals, triceps & deltoids
TRACK FOCUS
Coach great Timing and Targets for precise
Execution of the Wide–Narrow Plate Press and
Chest Press. The muscular endurance will build
quickly in the Press combination as we challenge
stability, enhancing intensity and bringing fatigue
fast in the Chest and upper body.
MUSIC
1
2
3
SEQUENCE/EXERCISE
REPS
0:05 Intro
2x8
Set up WIDE–NARROW PLATE PRESS
0:14 V1 / _ I want a
4x8
4/4 WIDE–NARROW PLATE PRESS (32cts)
1x
0:32 _ Bun up the dance
4x8
2/2 (16cts)
2x
0:49 Instr / (Drop)
8x8
1/1 (8cts)
8x
1:25 V2 / _ I want a
4x8
2/2 WIDE–NARROW PLATE PRESS
2x
1:43 C / _ Bun up the
4x8
1/1
4x
2:00 Rep / _ Bun up the
4x8
4/4
1x
2:18 V3 / _ I want a
4x8
2/2
2x
2:36 _ Bun up the dance
4x8
1/3
2x
2:54 Instr / (Drop)
4x8
1/1
4x
3:12 (Low beat)
4x8
PULSING WIDE PLATE PRESS (2cts)
16x
3:29 Instr / (Low)
2x8
TRANSITION: Plates down, shake and roll shoulders,
pick up barbell
3:38 V4 / _ I want a
4x8
2/2 CHEST PRESS
4x
3:56 C / _ Bun up the
4x8
1/1
8x
4:13 Rep / _ Bun up the
4x8
4/4
2x
4:31 V5 / _ I want a
4x8
2/2
4x
4:49 _ Bun up the dance
4x8
1/3
4x
5:07 Instr / (Drop)
4x8
1/1
8x
5:25 (Low beat)
4x8
PULSING CHEST PRESS (2cts)
16x
RECOVERY: Shake out arms; Chest Stretch
BODYPUMP 129 V2
© Les Mills International Ltd 2024
03. BUN UP THE DANCE 5:57mins
TECHNIQUE AND COACHING
1. WIDE–NARROW PLATE PRESS
LAYER 1
Coach your class into the Position set-up for the
Wide–Narrow Plate Press. Use NETT to coach
Targets and Timing so participants are moving
well with Execution, and they can follow the
timing successfully with the music. This is a new
feel with the plates so stay with the basics for this
whole block.
• Grab your plates and lie down on floor
• Feet close to bench
• Abs braced, shoulders down
• Plates shoulder-width apart
• Wrists strong
• Wide Press 4, 3, 2, 1
• Narrow Press 4, 3, 2, 1
• Range of motion is top of the bench
• Elbows go wide on the Wide Press
• Elbows close to the body on the Narrow
Press
• Ultimate pressing combo
2. WIDE–NARROW PLATE PRESS / WIDE PULSE
LAYER 1
Block 1 is short so continue to coach the Press
combination focusing on the Timing and
Execution of the movement. Focus on stability
into the bench to create isolation and pump in
the chest and arms. Encourage your class to work
for quality reps with good Execution no matter
what their level is... right now they need your
help to get more out of the Press combination.
Coach Layer 2 cues that explain how to improve
Execution to build more Tension and Intensity.
3. CHEST PRESS
LAYER 1 / LAYER 2 / LAYER 3
• Hands wide on the bar
• Feet hip-width apart, close to bench
• Bar over shoulders
• Shoulders away from the ears
• Squeeze shoulder blades together to open
chest
• Target – middle of the chest
• Brace abs, lower back towards the bench
• Draw the ribs down to create a great lifting
position under the bar
• Elbows directly under the wrists – then your
hands are wide enough
• Elbows top of the bench for range
• Feel the pause at the bottom and top of the
movement
• Feel the fire now
• Let’s finish strong with the extra weight
• Under fatigue lactic acid is high and we want
to reach our potential
PUMP FACT
Stopping the downward movement when the
elbows reach the top of the bench keeps the load
in the target muscles and out of the joints and
rotator cuff. Rotator cuff stress increases when our
elbows drop lower as the bony surfaces of the
shoulder start to separate.
CHEST PRESS
• Feel the expansion as you go wide
• Drive the upper back into the bench as you
press up
• The question is – are you ready to go?
• This movement is going to get you so strong
• It works the entire upper body
• Slow is all about tension
• Feel the tension and burn in the chest
• Let’s work on opening up the chest even more
• Wide Pulses increase the tension
BODYPUMP 129 V2
© Les Mills International Ltd 2024
04. BACK
WEIGHT SELECTION
MUSCLE FOCUS
New: Light barbell, 1x light weight plate
Deadrow: Lats, muscles of the upper back
Regulars: Medium–heavy barbell plus extra
weight to add load
Deadlift / High Pull / Clean & Press: Posterior
chain – glutes, hamstrings, lower and upper back
TRACK FOCUS
We have an offset training focus, working each
side independently before balancing out the load.
We focus on challenging the stability along with
the metabolic kicker through solid coaching and
by modeling strong Execution for strength gains.
MUSIC
1
2
3
4
SEQUENCE/EXERCISE
REPS
0:05
Intro /
4x8
Set up MID-GRIP
WIDE OFFSET DEADLIFT L steps B. SHOULDER ROLL
0:16
V1 / _ We got
4x8
2/2 OFFSET DEADLIFT L
4x
0:28
_ Don’t trust
4x8
3/1
4x
0:39
PC / _I said
4x8
1/1/1/1 OFFSET DEADROW L
4x
0:50
_ You’ve got to
4x8
TRIPLE WIDE OFFSET DEADROW L
Step L leg back to SET Stance on last 2cts
2x
1:02
Instr / (Drop)
4x8
1/1 WIDE HIGH PULL SET Stance
8x
1:13
V2 / We got
issues
2x8
TRANSITION: Set up MID-GRIP OFFSET WIDE DEADLIFT
R steps B. SHOULDER ROLL
1:20
_ And I’m
2x8
2/2 OFFSET DEADLIFT R
2x
1:25
_ Don’t trust
4x8
3/1
4x
1:36
PC _ I said
4x8
1/1/1/1 OFFSET DEADROW R
4x
1:47
_ You’ve got to
4x8
TRIPLE OFFSET DEADROW R
Step R leg B to SET Stance on last 2cts
2x
1:59
Instr / (Drop)
4x8
1/1 HIGH PULL SET Stance
8x
2:11
(Synth)
4x8
1/1/1/1 CLEAN & PRESS
4x
2:22
V3 / _ Head first
4x8
RECOVERY: Bar down, Torso Twist
Set up DEADLIFT SET Stance
2:33
_ You’ve gotta
4x8
2/2 DEADLIFT
4x
2:45
_ O/Hhhhh O/H
4x8
3/1
4x
2:56
_ O/Hhhhh O/H
4x8
1/1/1/1 DEADROW
4x
3:07
(Bup)
4x8
TRIPLE DEADROW
2x
3:19
Instr (Drop)
8x8
1/1/1/1 CLEAN & PRESS
OPTION:
1x 1/1/1/1 CLEAN & PRESS
1x 1/1/1/1 DEADROW
8x
3:42
Br
1½x8 Bar down
3:47
V4 / Head first
28x8 REPEAT BLOCK 3
BODYPUMP 129 V2
RECOVERY: Upper and lower back stretches
Acknowledge your new participants and let them
know they can leave now if they choose to.
© Les Mills International Ltd 2024
04. WHOLE HEART (BKAYE REMIX) 5:17mins
TECHNIQUE AND COACHING
1. WIDE OFFSET DEADLIFT / WIDE OFFSET
DEADROW / WIDE HIGH PULL
LAYER 1
Block 1 in the wide grip and Offset Stance. Coach
how to execute all the offset movements in this
block using Position and Execution set-up cues
for clarity. This brings focus to developing great
lifting Technique to start the track strongly. Only
say what you need to so messages are heard.
WIDE OFFSET DEADLIFT
• Take a wide grip on the bar
• Offset Position
• Feet together – heel pivot, toe pivot
• Elbows to the rear for shoulder blade
engagement
• Hinge forward from the hips
• Abs braced and chest lifted
• Bar to top of knees
• 80% of the weight is in the front leg
WIDE OFFSET DEADROW
• Bar to the knees, ribs, knees and stand
• We are hip hinging forward
• Brace core and keep chest lifted
• Elbows high and wide
• Squeeze shoulder blades
WIDE HIGH PULL
• 8 High Pulls
• Bar to lower chest
• Elbows lead
• Bar stays close to body
• Lift heels
• Squeeze glutes
• Driving hips forward and up
2. OFFSET DEADLIFT / OFFSET DEADROW /
HIGH PULL / CLEAN & PRESS
LAYER 1 / LAYER 2
We repeat the offset stance on the other side
with the mid grip this block. Intensity kicks in now
as we build Tension through the Rows, dynamic
High Pull and finish the block with 8 Clean & Press
combination with option of 1x Clean & Press
and 1x Row. Coach to a Layer 2 focus and then
allow space for participants to explore their own
execution. Empower participants by giving them
the benefits of the movements – the WHY!
BODYPUMP 129 V2
OFFSET DEADLIFT / DEADROW
• Take a Mid Grip on the bar
• Offset position
• Elbows to the rear for shoulder blade
engagement
• Find the 80/20 split again
• Press front heel into the floor to engage the
glutes
• Core engagement as we hip-hinge and pull
the bar
HIGH PULL
• High Pull is coming back
• Drive the hips
• Can you feel the dynamic power?
CLEAN & PRESS
• Catch bar high on collarbones
• Brace abs on the Squat
• Keep bar close to body
• Option: 1x Clean & Press, 1x Row
• Drive out of the legs
3 & 4. DEADLIFT, DEADROW, CLEAN & PRESS
LAYER 2 / LAYER 3
The final two blocks are executed from the SET
Stance where we balance the whole posterior
chain. Quick Reinforcement of Execution will
help as fatigue is kicking in. It is also the time to
Motivate your participants to drive their training
results. How will you hold everyone in the zone
until the finish? We are training together – show
your love of the workout through genuine physical
role-modeling of working out to music.
• As we train both legs together we are stronger
in this position
• Mechanical tension is the key to unlocking
strength
• Metabolic kicker is designed to get us fitter
• Opens the pathway to increase strength and
power capacity
• We start with strength then turn on the power
• Last round – let’s finish it together
• Unlocking the next level
PUMP FACT
Generating a large force when initiating a Clean
and Press allows the bar to feel almost weightless
through the midpoint of the Upright Row into
the Clean. This allows us to drop under the bar,
preventing the need to “muscle” the Clean phase.
© Les Mills International Ltd 2024
05. TRICEPS
MUSCLE FOCUS
WEIGHT SELECTION
1x light–medium barbell, 1x light weight plate
Tricep Kickback: Triceps
TRACK FOCUS
Compound and isolated exercises to target the
triceps. Pre-cues are essential for participant
success and enjoyment. Show your love of music
and movement.
MUSIC
2
3
Tricep Pushup: Triceps, anterior deltoid,
pectoralis major
Rotating Side Plank: Rectus abdominis, obliques,
shoulders and triceps
SEQUENCE/EXERCISE
REPS
Set up barbell for TRICEP PRESS
0:00
1
Tricep Press / Extension: Triceps, deltoids
0:05 Intro /
2x8
4/4 TRICEP PRESS
1x
0:13 V1 / _ All you
8x8
2/2 TRICEP PRESS + EXTENSION (16cts)
4x
0:42 _ What you got
4x8
1/3
2x
0:56 Instr / (Rhythm)
12x8 COMBINATION 1 (16cts)
1x TRIPLE BOTTOM HALF PULSE TRICEP PRESS (8cts)
2x 1/1 TRICEP EXTENSION (8cts)
1:38 Ref / _ You
better
4x8
TRANSITION: To the side of the bench ready for a KNEELING
TRICEP BENCH KICKBACK L
R leg extended out straight
1:52 V2 / _ All you
4x8
1/1 KNEELING TRICEP BENCH KICKBACK L
8x
2:06 Their hips
4x8
1/3
4x
2:20 _ What you got
4x8
1/1
8x
2:35 _ The
underground
6x8
TRIPLE PULSE TOP HALF KNEELING TRICEP BENCH
KICKBACK L (8cts)
Use last 8cts to transition to a TRICEP BENCH PUSHUP
5x
2:56 _ What you got
8x8
COMBINATION 2 (32cts)
1x 2/2 TRICEP BENCH PUSHUP (8cts)
1x 2/2 SIDE PLANK BENCH ROTATION L (8cts)
1x 2/2 TRICEP BENCH PUSHUP (8cts)
1x 2/2 SIDE PLANK BENCH ROTATION R (8cts)
3:24 Ref / _ You
better
4x8
TRANSITION: To the side of the bench ready for a KNEELING
TRICEP BENCH KICKBACK R
L leg extended out straight
3:39 V3 / _ All you
4x8
1/1 KNEELING TRICEP BENCH KICKBACK R
8x
3:52 Their hips
4x8
1/3
4x
4:06 _ What you got
4x8
1/1
8x
4:21 _ The
underground
6x8
TRIPLE PULSE TOP HALF KNEELING TRICEP BENCH
KICKBACK R
Use last 8cts to transition to a TRICEP BENCH PUSHUP
5x
4:42 _ What you got
8x8
COMBINATION 3 (32cts)
1x TRIPLE BOTTOM HALF TRICEP BENCH PUSHUP (8cts)
1x 2/2 SIDE PLANK BENCH ROTATION L (8cts)
1x 2/2 TRIPLE BOTTOM HALF TRICEP BENCH PUSHUP (8cts)
1x 2/2 SIDE PLANK BENCH ROTATION R (8cts)
2x
5:10 Outro /
4x8
4/4 TRICEP BENCH PUSHUP
2x
6x
2x
RECOVERY: Shake out arms. Tricep Stretches
BODYPUMP 129 V2
© Les Mills International Ltd 2024
05. STRICTLY 4 THA 5:39mins
TECHNIQUE AND COACHING
1. TRICEP PRESS / TRICEP EXTENSION
LAYER 1
Coach Position and Execution set-ups with focus
on Targets and Timing for the barbell work. Think
one cue at a time allowing space for each cue to
land so participants understand the Execution of
the exercise. Encourage precise Technique to build
incredible strength.
TRICEP PRESS / TRICEP EXTENSION
• Lie down, feet in close to bench
• Hands shoulder-width apart on the bar
• Abs braced
• Lower back towards the bench
• Shoulders back and down
• Tricep Press
• Barbell to bottom of ribs
• Tricep Extension
• Bar to forehead
• Elbows stop at top of bench for Press
• Full extension to the top
• Elbows point towards ceiling for Extension
• Elbows stay above shoulders
• Squeeze elbows in to load the triceps
2. KNEELING TRICEP BENCH KICKBACK /
TRICEP BENCH PUSHUP AND SIDE PLANK
BENCH ROTATION
KNEELING TRICEP BENCH KICKBACK
• Side of the bench
• Light weight plate
• On your knees, one hand on the bench
• Same leg extends long to engage the glute
• Plate starts at hip
• Kickback
• Extend fully
• Elbow in to side body
• Lift chest
• Brace abs
• Square hips and shoulders to the floor
• Keep upper arm still and loaded
• Isolation and control
BODYPUMP 129 V2
TRICEP BENCH PUSHUP AND SIDE PLANK
BENCH ROTATION
• Set the plate aside
• Tricep Pushup
• Start on knees
• Hands shoulder-width apart
• Brace abs tightly
• Chest to elbow level in the Pushup
• Elbows close to the body
• Add on the Rotating Side Plank
• Body turns as one
• Lift bottom hip
• Option: Inside knee down on the Plank to
decrease intensity
• Squeeze glutes for stability
• Great whole-body training
3. KNEELING TRICEP BENCH KICKBACK /
TRICEP BENCH PUSHUP AND SIDE PLANK
BENCH ROTATION
LAYER 2 / LAYER 3
We do the whole thing again on the other side –
Kickbacks, Pushups, Planks to bring this track to
the finish line! We progressively overload from
the slower Pushups to the pulsing Pushups for
extra challenge. As participants get fatigued
they will be likely to lose timing and their range.
Encourage them to finish the track as best they
can, taking the options they need to enable them
to stay in control.
• Back to the Kickback – other arm
• Can we add more tension by keeping arm in
tight?
• Focus on control for tension gains
• Powerful position to isolate from adding the
posterior chain
• So strong and stable – transferring to
everything we do
• Anchor your upper arm for more isolation
• Transition to pulsing Pushups
• Progression training to dial into the tension
PUMP FACT
Keeping the chin tucked during exercises like
Kickbacks protects the joints in the neck. If
we look forward, these joints are compressed.
Adding trapezius tension in this position can
generate discomfort in the neck.
© Les Mills International Ltd 2024
06. BICEPS
Please note: This track contains explicit content. The alternative song can be used in its place.
Please use Monsters with the same choreography.
WEIGHT SELECTION
Regulars: Barbell with Warm-up weight and
2x light–medium weight plates
MUSCLE FOCUS
Bicep Curl: Biceps
TRACK FOCUS
Unilateral plate work complemented with barbell
work. Focus on coaching stability to find the
tension, isolation and control in the Bicep Curl.
Clearly coach Timing to hook participants into the
feel and musical flava.
MUSIC
1
2
3
4
SEQUENCE/EXERCISE
REPS
1x
0:05
Intro /
4x8
Set up BICEP PLATE CURL SET Stance
SHOULDER ROLL
0:16
Rep / Come
here
8x8
COMBINATION 1: (16cts)
1x 1/1 ALT BICEP PLATE CURL L, R (8cts)
2x SLOW MID-RANGE PULSE BICEP PLATE CURL (8cts)
4x
0:38
V1 / _ Tonight,
I’mma
8x8
2/2 BICEP PLATE CURL
8x
1:00
Want want
4x8
4x MID-RANGE BICEP PLATE CURL (16cts)
2x
1:11
C / Come here
8x8
COMBINATION 1 (16cts)
4x
1:33
V2 / _ Tonight,
I’mma
8x8
2/2 BICEP PLATE CURL SET Stance
8x
1:55
Want want
4x8
4x MID-RANGE BICEP PLATE CURL (16cts)
2x
2:06
C / Come here
8x8
COMBINATION 1 (16cts)
4x
2:28
Br / I like the
8x8
4/4 BICEP PLATE CURL
4x
2:50
Right now
4x8
TRANSITION: Plates down, pick up barbell
SHOULDER ROLL
1x
3:01
C / Come here
8x8
COMBINATION 2: (16cts) SET Stance
1x 1/1/1/1/ STAGGERED BICEP CURL (8cts)
2x SLOW BOTTOM HALF PULSE BICEP CURL (8cts)
4x
3:23
_ Take me
8x8
1/1 SLOW BICEP CURL (8cts)
8x
3:45
Br / I like the
4½x8 RESET: SHOULDER ROLL SET Stance
2x
3:58
I like the
8x8
4/4 BICEP CURL
4x
4:20
C / Come here
8x8
COMBINATION 2 (16cts)
4x
4:42
Love me
8x8
1/1 SLOW BICEP CURL
8x
RECOVERY: Plates down, shake out arms, Bicep Stretches
BODYPUMP 129 V2
© Les Mills International Ltd 2024
ALT
06. BICEPS
Please use this song in place of Rude Boy with the same choreography when teaching Track 06.
WEIGHT SELECTION
Regulars: Barbell with Warm-up weight and
2x light–medium weight plates
MUSCLE FOCUS
Bicep Curl: Biceps
TRACK FOCUS
Unilateral plate work complemented with barbell
work. Focus on coaching stability to find the
tension, isolation and control in the Bicep Curl.
Clearly coach Timing to hook participants into the
feel and musical flava.
MUSIC
1
2
3
4
SEQUENCE/EXERCISE
REPS
1x
0:05
Intro /
4x8
Set up BICEP PLATE CURL SET Stance
SHOULDER ROLL
0:16
Rep / All
around me
8x8
COMBINATION 1: (16cts)
1x 1/1 ALT BICEP PLATE CURL L, R (8cts)
2x SLOW MID-RANGE PULSE BICEP PLATE CURL (8cts)
4x
0:38
V1 / on the
parkin’ lot
8x8
2/2 BICEP PLATE CURL
8x
1:00
Laugh out loud
4x8
4x MID-RANGE BICEP PLATE CURL (16cts)
2x
1:11
C / All around
me
8x8
COMBINATION 1 (16cts)
4x
1:33
V2 / Out on the
parkin’ lot
8x8
2/2 BICEP PLATE CURL SET Stance
8x
1:55
Laugh out loud
4x8
4x MID-RANGE BICEP PLATE CURL (16cts)
2x
2:06
C / All around
me
8x8
COMBINATION 1 (16cts)
4x
2:28
Br / Surgical
8x8
4/4 BICEP PLATE CURL
4x
2:50
(Instr)
4x8
TRANSITION: Plates down, pick up barbell
SHOULDER ROLL
1x
3:01
C / Suddenly,
monsters
8x8
COMBINATION 2: (16cts) SET Stance
1x 1/1/1/1/ STAGGERED BICEP CURL (8cts)
2x SLOW BOTTOM HALF PULSE BICEP CURL (8cts)
4x
3:23
Suddenly,
monsters
8x8
1/1 SLOW BICEP CURL (8cts)
8x
3:45
Br / Technique
4½x8 RESET: SHOULDER ROLL SET Stance
2x
3:58
Tii-ime
8x8
4/4 BICEP CURL
4x
4:20
C / Monsters
all around me
8x8
COMBINATION 2 (16cts)
4x
4:42
Monsters all
around me
8x8
1/1 SLOW BICEP CURL
8x
RECOVERY: Plates down, shake out arms, Bicep Stretches
BODYPUMP 129 V2
© Les Mills International Ltd 2024
06. RUDE BOY 5:12mins
TECHNIQUE AND COACHING
1. BICEP PLATE CURL
LAYER 1
Use Layer 1 Position and Execution cues for the
Plate Curl to get participants moving with great
Timing and Range, hooking them into the feel
and strength of the song.
• SET Stance
• Alternating Curls and two Mid-Range Pulse
Curls
• Target shoulders and thighs
• Elbows under shoulders
• Chest lifted
• Abs engaged
• Keep the elbow under shoulder to feel
isolation training
2. BICEP CURL
LAYER 2
First block is short, so reinforce the basics, then
once everyone is moving well, use Layer 2 cues
that will help your class to move with improved
alignment creating Precision. When we focus on
the foundation of the body position and position
of the elbow this keeps load in the targeted
muscles and creates the strong platform in the
posture to load effectively. We are using unilateral
training to help reduce muscular imbalances in
the body; educate your participants on these
points.
3. BARBELL BICEP CURL
LAYER 1 / LAYER 2 / LAYER 3
Transition to the barbell or stay with weight plates
plus a quick recovery before the final block.
Muscular overload and tension is building, and
your participants will need you to motivate them
to the finish, especially on the Pulses. How will
you bring your class to the end?
• Recover or reset the posture
• Lift chest and squeeze shoulder blades
together
• We want to be strong and stable for maximum
gains
• Elbow directly under shoulder
• Pop up the chest
• Feel the music
• Everybody stays together till the last rep
• My biceps are on fire!
PUMP FACT
The biceps not only flex the elbow, but they are
also important stabilizers of the shoulder.
• We are using the plates today to work on the
muscular imbalances
• Smooth control
• Everything is locked in and grounded
• Keep the elbows in to isolate
• Lift up the chest to hold the strong posture
• Mid-range Pulse
• 1 inch above and below the mid-line
• Drag the plate on the way up and drag it on
the way down to work the eccentric gain
BODYPUMP 129 V2
© Les Mills International Ltd 2024
07. LUNGES
MUSCLE FOCUS
WEIGHT SELECTION
Light–medium barbell and 1x light–medium
weight plate
Lunges and Squats: Glutes and quadriceps
Option: Body weight
TRACK FOCUS
Focus on coaching alignment of the Lunge
Squat pattern to help participants set great
Technique from the start of the track. Bring focus
to core control and stability for the Lunge-Squat
combination.
MUSIC
1
2
3
SEQUENCE/EXERCISE
REPS
0:05 Intro /
1x8
Set up SQUAT MID Stance
0:09 V1 / I’m
gonna
4x8
2/2 SQUAT
4x
0:24 Freee
3x8
PULSING SQUAT (2cts)
8cts to top
8x
0:35 Instr / (Beat) 10x8 1/1/1/1 ALT BACKWARD-STEPPING LUNGE L, R (16cts)
5x
1:13 Freee
2x8
TRANSITION: Set up PULSE LUNGE without the SQUAT
2x
1:20
8x8
ALTERNATING TRIPLE PULSE LUNGE with SQUAT L, R (16cts)
4x
1:52 Br /
1x8
TRANSITION: Bar down, pick up plate, set up LUNGE L,
plate at collarbones
1:55 Instr / (Low)
4x8
4/4 LUNGE L
2x
2:11 V2 / I’m
gonna
4x8
2/2
4x
2:26 Freee
4x8
1/1
8x
2:41 Instr / (Beat)
2x8
TRIPLE PULSE BACKWARD-STEPPING LUNGE L with SQUAT
(8cts)
2x
2:48 (Beat)
8x8
TRIPLE PULSE BACKWARD-STEPPING LUNGE L with O/H
PLATE PRESS HOLD with SQUAT (8cts)
8x
3:19 Br /
½x8 HOLD
3:21 Instr / (Low)
23x8 REPEAT BLOCK 2 on R
BODYPUMP 129 V2
RECOVERY: Shake out legs, Quadricep Stretches
© Les Mills International Ltd 2024
07. FREE 4:56mins
TECHNIQUE AND COACHING
1. MID-STANCE SQUAT / ALTERNATING
BACKWARD-STEPPING LUNGE
LAYER 1 / LAYER 2
Use simple cues to coach Position and Execution
of the Lunge and Squat patterns, bringing
focus to alignment. Feet outside hip-width in
Mid Stance Squat and feet hip-width in Lunge
position. Coaching this will help participants when
we add the Triple Pulse Lunge with Squat.
MID-STANCE SQUAT
• Mid-Stance Squat
• Feet outside hips
• Hips sit back and down
• Butt to 90 degrees
• Option to front rack the barbell
• Chest lifted, core strong
• Bar at collarbones
• Pulse Squat
LUNGE
• Alternating Backward-Stepping Lunge
• Long step back
• Back knee towards the floor
• Front knee out over toes
• Hips and shoulders square to the front
• Front thigh parallel to the floor
• Keep the chest lifted
• Stabilize the position by bracing the core hard
• Triple Pulse Lunge
• Add on the Squat
BODYPUMP 129 V2
2 & 3. LUNGE / BACKWARD-STEPPING LUNGE
WITH SQUAT
LAYER 2 / LAYER 3
In these 2 blocks, we build an integrated
combination of Lunge–Squat combination with
the option to add the Overhead Shoulder Press
in. To make it easy to follow, keep the cues
simple, only saying what you need to. This added
intensity will build fatigue fast. Offer participants
options to not add the Overhead Press, drop
plate, execute with body weight and shake out
to recover. Bring everyone to the end together,
whatever option they use.
• Lunge slow
• We focus on control
• 90/90 always
• Keep front knee soft for more tension
• Combination – Lunge and Squat
• Same side
• Long step back on the Lunge
• Overhead Press on the Lunge
• Chest is high
• Regain control and range on the Squat
• Squeeze shoulder blades together to keep the
chest lifted
• Big range is more effective training
• Feel the music, movement and energy
PUMP FACT
Compared to Forward-Stepping Lunges,
Backward-Stepping Lunges ensure we maximize
muscle activation while minimizing compressive
forces at the knee.
© Les Mills International Ltd 2024
08. SHOULDERS
WEIGHT SELECTION
1x light–medium barbell, 2x light weight plates
TRACK FOCUS
We train the shoulders with a 3-dimensional
focus – front, side, rear with Pushups, plate work,
along with compound work at the end of the
blocks. Clearly coach the Position and Execution
set-up of all the exercises for good Technique so
participants can create precision and tension on
the muscles for the entire track.
MUSIC
1
Barbell work: Deltoids, trapezius
SEQUENCE/EXERCISE
REPS
0:05
Intro /
4x8
Set up PUSHUP
0:22
V1 / Ooh, you
4x8
2/2 PUSHUP
OPTIONS: Kneeling, on knees or toes
4x
0:36
Swore that
10x8 WALKING PUSHUP L, R (16cts)
Start off in TOP HALF, increase range
5x
1:14
Instr / (Heavy)
8x8
TRIPLE PULSE WALKING PUSHUP L, R (16cts)
4x
1:43
V2 / you know
4x8
Pick up plates, use the first 16cts to transition to
STANDING COBRA
2/2 STANDING COBRA
2x
3/1
4x
1:57
Swore that
4x8
2:12
For was you
12x8 COMBINATION 1 (16cts)
1x 1/1 ALT MAC RAISE L, R (8cts)
1x 2/2 STANDING COBRA (8cts)
Use the last 8cts to transition to
STANDING SHOULDER PRESS Barbell to front rack
2:56
Instr / (Heavy)
4x8
1/1 STANDING SHOULDER PRESS
8x
3:11
(Heavy)
4x8
1/1 STANDING PUSH PRESS
8x
3:26
(Heavy)
4x8
2/2 STANDING SHOULDER PRESS
4x
3:41
V3 / You know
4x8
REPEAT BLOCK 2
2x
2
3
MUSCLE FOCUS
Plate work: Deltoids, trapezius, muscles of the
upper back
BODYPUMP 129 V2
5½x
RECOVERY: Bar down, shake out arms, Deltoid Stretches
© Les Mills International Ltd 2024
08. ASKING (TIËSTO REMIX) 5:47mins
TECHNIQUE AND COACHING
1. WALKING PUSHUPS
LAYER 1
Coach Timing, Targets and range for the Walking
Pushup block. Give options of range and levels so
everyone feels successful.
SHOULDER PRESS AND PUSH PRESS
T-RAISE / COBRA RAISE COMBINATION
• Hands shoulder-width apart
• On knees or toes
• Core locked in
• Chest lowers in between arms to elbow level
• Top-half Pushup and walk across to the right
• Opposite hand and leg travels
• Hips and shoulders square to the floor
• As you get the confidence find more range
• Triple Pulse on the Pushups
• Smooth in the transitions
• Get the power in the Pulses
• Power from the bottom of your Pushup
• Brace abdominals
2. COBRA / MAC RAISE / SHOULDER PRESS /
PUSH PRESS
LAYER 1
In this second block, we move to plate work for
Cobra (A shape) targeting the back of the shoulders.
Focus on clear coaching of the direction of the
plates along with targets for precision. We then
transition to the OVerhead work with the barbell
to finish the working block stong.
COBRA
• Finish off the Pushup
• Stand up
• Grab 2 light weight plates
• SET Position
• Knuckles to the rear
• Pushing the plates to back corners of the room
• Strong hip hinge forward
• Chest up
• Abs braced
ALTERNATING MAC RAISE AND COBRA
COMBINATION
• Mac Raise
• 1 arm forward, 1 arm back
• Smooth Cobra
• Chest up, get grounded
• Rotate center of the chest in the Mac Raise
• Brace abs tightly to keep hips square
• Plate stops just under shoulder line
• Pull elbow back
BODYPUMP 129 V2
• Plates down
• Barbells up
• Shoulder Press
• Chin to ceiling
• Chest lifted
• Elbows slightly forward
• Use the legs
• Push Press
• Hips sit back
• Drive out of legs
3. COBRA / MAC RAISE / SHOULDER PRESS /
PUSH PRESS
LAYER 2 / LAYER 3
Final block is a repeat of Block 2, only better. Set
up the basics well, then challenge participants
to focus on Execution, building shoulder fatigue
with the outcome of total 3-dimension shoulder
fatigue. Encourage them to stay in the workout
for results!
• Let’s do the Cobra again
• Lock in the back for the posterior chain loading
• We want to be really solid in the core brace to
keep the hips still
• We go long to get strong
• Always saying yes
• Heavy weighted bar
• Overhead Press
• Lock out the core
• Strong through the glutes and hips
• Metabolic drive to the finish
• Use your legs to lock in the tension for big
results
PUMP FACT
Keeping the elbows slightly forward at the top of
a Shoulder Press reduces stress on the shoulder
joints. It also prevents participants from locking
out at the top of the Press which can generate
movement control issues.
© Les Mills International Ltd 2024
09. CORE
WEIGHT SELECTION
1x medium–heavy weight plate or Bodyweight
TRACK FOCUS
Simple coaching of the Position and Execution –
think 1 cue at a time allowing participants to hear
it and apply it. Once they know the exercises help
them understand how to increase or decrease
intensity so everyone is successful.
MUSIC
1
MUSCLE FOCUS
Cross Crawl and Kneeling Lunge Rotational
Press: Posterior chain, abs, obliques
C-Crunch and Shootouts: Rectus abdominis,
obliques, shoulders and triceps
SEQUENCE/EXERCISE
REPS
0:05
Intro /
4x8
Set up C-CRUNCH
0:15
V1 / Let’s go _
4x8
2/2 C-CRUNCH
4x
0:37
PC /
8x8
1/1/1/1 C-CRUNCH with PIKE SHOOTOUT (16cts)
Hold last 8cts
4x
0:57
C / Maniac
8x8
COMBINATION 1: (16cts)
2x 1/1 PIKE SHOOTOUT (8cts)
1x 1/1/2 (8cts)
4x
1:19
(Low)
4x8
TRANSITION: Pick up plate, set up KNEELING LUNGE
ROTATION PRESS L
1:29
V2 /
4x8
1/1/1/1 KNEELING LUNGE ROTATIONAL PRESS L (16cts)
2x
8x8
1/1 (8cts)
8x
4x
2 1:40 (Rap)
2:01
C / Maniac
8x8
COMBINATION 2 (16cts)
2x 1/1 KNEELING LUNGE ROTATIONAL PRESS (8cts)
1x 1/1/2 (8cts)
2:23
Ref /
4x8
TRANSITION: Set up CROSS CRAWL
4x8
2/2/2/2 CROSS CRAWL L, R (16cts)
2x
8x8
(1/1) QUICK CROSS CRAWL L, R (4cts)
16x
4 3:07 (Low)
½x8
HOLD
24x8
REPEAT BLOCK 2 on R
5 4:11 Ref /
16x8
REPEAT BLOCK 3
V3 /
3 2:34
2:44 QC / Maniac
3:05
Br /
BODYPUMP 129 V2
© Les Mills International Ltd 2024
09. MANIAC 5:01mins
TECHNIQUE AND COACHING
1. C-CRUNCH / C-CRUNCH WITH PIKE
SHOOTOUT COMBINATION
LAYER 1
Coach Layer 1 Position and Execution of the
exercises to get your class moving safely and
effectively.
C-CRUNCH
• Lie on your back
• Fingertips to temples
• Lift knees and shoulders off the floor
• Reach towards feet
• Ribs to hips as you crunch
C-CRUNCH WITH PIKE SHOOTOUT
COMBINATION
• Let’s make a combo!
• Crunch in, extend legs to 45 degrees from
floor, back in, reset
• Bend knees or extend
• Lower back close towards the floor as you
extend
2. KNEELING LUNGE ROTATIONAL PRESS
LAYER 1 / LAYER 2
New exercise: Kneeling Lunge Rotational Press.
Coach to rotating from the center of the chest
with or without the Plate Press. Cover the basics
so the class can follow easily, then coach how to
execute more effectively.
• Come to a kneeling position
• Grab your plate
• 1 leg forward
• Plate on chest
• Pressing the plate to the corner
• Option is to keep plate on the chest
• Rotate from the center of the chest
• Brace abs tightly to keep hips square to
front
BODYPUMP 129 V2
3.CROSS CRAWL
LAYER 1 / LAYER 2
This whole block is dedicated to the obliques.
Secure the plate to the chest as we rotate from
the center of the chest. The plate provides this
added resistance, which increases Intensity fast.
• Lie down on your back
• Plate to chest
• Cross Crawl front and back
• Rotate from the center of the chest
• Elbows wide
• Single time to engage the obliques
• Make the legs long at 45 degrees
• Opposite shoulder off the floor
• Brace abs to stabilize
4 & 5. KNEELING LUNGE ROTATIONAL PRESS /
CROSS CRAWL
LAYER 2 / LAYER 3
We repeat Blocks 2 and 3 again. We Challenge
participants to stay in the workout right to the
end as we strengthen the core through educating
about the core benefits.
• Rolling up for the Kneeling Lunge
• 90/90 position
• Lift chest for posture
• Focus on control
• Pushing and pulling
• Brace your core harder
• Lie down for Cross Crawls
• Last round for challenge
• Lift shoulder blades off the floor as you move
side to side
© Les Mills International Ltd 2024
10. COOLDOWN
Please note: This track contains explicit content. The alternative song can be used in its place.
Please use Sweet Talk with the same choreography.
TRACK FOCUS
Connect your members through music and movement to stretch each worked muscle group.
MUSIC
SEQUENCE/EXERCISE
REPS
0:05
Intro / _ Make me
4x8
Set up LYING STRETCH. Hands stretched out O/H
0:21
V1 / Normally
4x8
KNEE TO CHEST L
1 0:54 PC / Mind
0:37
Telling me
4x8
LYING LOWER BACK RELEASE L
4x8
KNEE TO CHEST R
1:10
Wait, come
4x8
LYING LOWER BACK RELEASE R
1:27
C / _ Make me
4x8
CAT COW SEQUENCE (16cts)
1:43
V2 / Hopefully
4x8
KNEELING HIP FLEXOR R
L hand to floor on 1st 8cts, then add twist with R hand on
back on 2nd 24cts
2:00
PC / Mind
4x8
HAMSTRING STRETCH L
2:16
Wait, come
4x8
SEATED 90 / 90 STRETCH L
Drop lower on the last 16cts
2:33
C / _ Make me
4x8
STANDING QUADRICEP STRETCH L
2:49
_ Make me
4x8
STANDING UPPER BACK STRECTH
Hands stretch out front of the body, cross hands over
3:05
Rep / _ Make me
4x8
STANDING SHOULDER STRETCH R&L
3:21
V3 / Hopefully
4½x8 KNEELING HIP FLEXOR L
R hand to floor on 1st 8cts, then add twist with L hand to
back on 2nd 24cts
3:40
PC / Mind
4x8
HAMSTRING STRETCH R
3:56
Wait, come
4x8
SEATED 90 / 90 STRETCH R
Drop lower on the last 16cts
4x8
STANDING QUADRICEP STRETCH R
2x8
STANDING CHEST STRECTH
Hands stretch out wide
2
C / _ Make me
3 4:13
4:29 _ Make me
4:37
Rep / _ Make me
2x8
STANDING FRONT DELTOID STRETCH
Hands clasp behind back
4:46
Rep _Make me
4x8
TORSO TWISTS
RECOVERY: Shake out arms and legs
CONGRATULATE CLASS!
BODYPUMP 129 V2
2x
© Les Mills International Ltd 2024
ALT
10. COOLDOWN
Please use this song in place of Water with the same choreography when teaching Track 10.
TRACK FOCUS
Connect your members through music and movement to stretch each worked muscle group.
MUSIC
SEQUENCE/EXERCISE
REPS
0:05
Intro / Be late
4x8
Set up LYING STRETCH. Hands stretched out O/H
0:21
V1 / Miss my
touchin’
4x8
KNEE TO CHEST L
0:37
Don’t wanna hear
it
4x8
LYING LOWER BACK RELEASE L
4x8
KNEE TO CHEST R
1 0:54 PC / Look in my
eyes
1:10
C / We rewind
4x8
LYING LOWER BACK RELEASE R
1:27
Don’t be late
4x8
CAT COW SEQUENCE (16cts)
1:43
V2 / Miss my
touchin’
4x8
KNEELING HIP FLEXOR R
L hand to floor on 1st 8cts, then add twist with R hand on
back on 2nd 24cts
2:00
Don’t wanna hear
it
4x8
HAMSTRING STRETCH L
2:16
C / Rewind _
4x8
SEATED 90 / 90 STRETCH L
Drop lower on the last 16cts
2:33
Don’t be late _
4x8
STANDING QUADRICEP STRETCH L
2:49
Rep / Right here
with you
4x8
STANDING UPPER BACK STRECTH
Hands stretch out front of the body, cross hands over
3:05
C / Don’t be late
4x8
STANDING SHOULDER STRETCH R&L
3:21
V3 / Talk to me
honestly
4½x8 KNEELING HIP FLEXOR L
R hand to floor on 1st 8cts, then add twist with L hand to
back on 2nd 24cts
3:40
PC / Don’t wanna
hear it
4x8
HAMSTRING STRETCH R
3:56
C / Rewind _
4x8
3 4:13 Don’t be late
SEATED 90 / 90 STRETCH R
Drop lower on the last 16cts
4x8
STANDING QUADRICEP STRETCH R
2
4:29
Rep / Right here
with you
2x8
STANDING CHEST STRECTH
Hands stretch out wide
4:37
But I’m not
waiting
2x8
STANDING FRONT DELTOID STRETCH
Hands clasp behind back
4:46
Don’t be late
4x8
TORSO TWISTS
RECOVERY: Shake out arms and legs
CONGRATULATE CLASS!
BODYPUMP 129 V2
2x
© Les Mills International Ltd 2024
10. WATER 5:09mins
TECHNIQUE AND COACHING
COACHING TIPS
• Be descriptive in how to stretch and where
your participants should be feeling it
• Acknowledge the effort that your team put into
the workout today and congratulate them on
completing it!
BODYPUMP 129 V2
© Les Mills International Ltd 2024
05. TRICEPS / BICEPS
MUSCLE FOCUS
WEIGHT SELECTION
1x light–medium barbell, 1x medium–heavy
weight plate, bench, risers
TRACK FOCUS
Bicep Curls: Biceps
Tricep Bench Pushups and Extensions: Triceps
and deltoids
Encourage participants to challenge themselves
as the sets are short. Coach Execution and
transitions well so they can follow easily through
the different exercises.
MUSIC
SEQUENCE/EXERCISE
REPS
0:05
Intro /
2x8
Set up KNEELING BICEP CURL
SHOULDER ROLL
1x
0:12
V1 / Last night
4x8
2/2 KNEELING BICEP CURL
4x
4x8
1/1
8x
4x
1 0:27 Last night
0:42
Instr / (Beat)
8x8
COMBINATION 1 (16cts)
1x KNEELING TRIPLE PULSE BICEP CURL (8cts)
2x 1/1 KNEELING BICEP CURL (8cts)
1:12
(Low)
2x8
TRANSITION: Barbell down, set up for TRICEP BENCH
PUSHUP
1:20
V2 / the light
4x8
2/2 TRICEP BENCH PUSHUP
Options: On knees or kneeling
4x
1:35
Power
4x8
1/3
4x
1:50
QC / Last night
4x8
4/4
2x
4x8
1/1
Use last 8cts to pick up plate for KNEELING O/H TRICEP
EXTENSION
6x
COMBINATION 2: (16cts)
1x KNEELING TRIPLE O/H TRICEP EXTENSION (8cts)
2x 1/1 KNEELING O/H TRICEP EXTENSION (8cts)
4x
2 2:05 Last night
2:20
Instr / (Beat)
8x8
2:50
Br /
2½x8 TRANSITION: Pick up barbell for STANDING BICEP CURL
2:59
V3 / Last night
4x8
2/2 BICEP CURL SET Stance
4x
3:14
Last night
4x8
1/1
8x
8x8
COMBINATION 3 (16cts)
1x TRIPLE PULSE BICEP CURL (8cts)
2x 1/1 BICEP CURL (8cts)
4x
3 3:29 Instr / (Beat)
3:59
(Low)
2x8
TRANSITION: Barbell down, set up on bench for
BENCH TRICEP DIP
4:06
V4 / the light
4x8
2/2 BENCH TRICEP DIP
4x
4:21
Power
4x8
1/3
4x
4:37
QC / Last night
4x8
4/4
2x
4x8
1/1
Use last 8cts to pick up plate to transition to
STANDING O/H TRICEP EXTENSION SET Stance
6x
8x8
COMBINATION 4 (16cts)
1x TRIPLE PULSE STANDING O/H TRICEP EXTENSION
(8cts)
2x 1/1 STANDING O/H TRICEP EXTENSION (8cts)
4x
4 4:51 Last night
5:07
Outro / (Beat)
RECOVERY: Shake out arms, stretch triceps and biceps
BODYPUMP 129 V2
© Les Mills International Ltd 2024
05. PAST LIFE (JODIE HARSH REMIX) 5:46mins
TECHNIQUE AND COACHING
1. KNEELING BICEP CURL
LAYER 1
Coach to SET Position before we start executing
the Curls with alignment focus.
• Pick up your barbell
• On knees
• Brace abs and lift chest
• Squeeze the shoulder blades and set the
scapulas
• Bar to shoulders
• Lower all the way down to thighs
• Anchor the elbows in
• Elbows under the shoulders
• We are going for less swing, more activation
2. TRICEP BENCH PUSHUP / KNEELING
OVERHEAD TRICEP EXTENSION
LAYER 1
Coach Layer 1 Position and Execution set-up of
the Tricep Pushups and Tricep Extension work
to get everyone moving with good timing and
alignment.
TRICEP BENCH PUSHUP
• Start at the back of the bench
• Hands under shoulders
• On knees or toes
• Lower chest in between your arms
• Abs braced
• Back long and straight
• Lower chest to elbow level
• Elbows tuck into ribs
• Feeling your power as you push up slowly
3 & 4. STANDING BICEP CURL / TRICEP DIPS /
STANDING OVERHEAD TRICEP EXTENSION
LAYER 1 / LAYER 2 / LAYER 3
Final block: Bicep Curls are done while standing
now. We also have a block of Tricep Dips and
Tricep Extensions. When we take the time to set
people up well, they understand the mechanics
of what’s moving and what’s not moving. Educate
them on what good Technique looks and feels
like.
• Right back to the start
• Difference is the bar feels heavier
• Lengthen your arms completely
• Squeeze the bar even tighter
• Tuck your elbows in even tighter
• This is where they start to flare
• Set up for Dips
• Hands shoulder-width apart
• Fingers forward
• Slide your butt off the bench
• Bend arms
• Elbows to the rear
• Chest lifted, abs braced
• Option to sit your butt on the bench to take
away some load
• Final move – Extension work
• Pure isolation for this final set
PUMP FACT
Supersetting between our tricep and bicep
exercises helps keep the Intensity high. The
shorter blocks may allow participants to
experiment with heavier weights, helping them to
break through any training plateaus.
KNEELING OVERHEAD TRICEP EXTENSION
• Grab a heavy plate
• Tricep Extension combination
• Plate to base of neck
• Full extension to the top
• Engage abs, chest lifted
BODYPUMP 129 V2
© Les Mills International Ltd 2024
07. LUNGES/SHOULDERS
WEIGHT SELECTION
MUSCLE FOCUS
2x light–medium weight plates, 1x light–medium
barbell
Deltoids, trapezius, muscles of the upper back,
glutes, quads, core and posterior chain
TRACK FOCUS
Coaching focus is on integrating the connection
from the lower to upper body. We optimize
functional strength, building fatigue super fast
through muscular endurance. Clear set-up of each
exercise, along with early pre-cues, is essential for
the class to follow easily.
MUSIC
SEQUENCE/EXERCISE
REPS
Set up ALT BACKWARD-STEPPING LUNGE with PLATE SIDE
RAISE
0:05
Intro /
4x8
0:20
V1 / Don’t
stop
12x8 1/1/1/1 ALT BACKWARD-STEPPING LUNGE L, R with
1/1 SIDE RAISE (16cts)
Use the last 4cts to transition plates to O/H PRESS
1 1:01 Instr / (Drop) 8x8 1/1/1/1 ALT BACKWARD-STEPPING LUNGE L, R with
6x
1/1 O/H PRESS (16cts)
Use last 2cts to transition plates to COBRA
4x
4x
1:29
(Low + B /up)
4x8
2/2 COBRA SET Stance
1:42
(Low)
2x8
TRANSITION: Plates down, pick up barbell for UPRIGHT ROW
1:49
Don’t stop
2x8
2/2 UPRIGHT ROW SET Stance
2x
1:56
Instr / (Beat)
4x8
1/1
8x
2:10
(B / up)
4x8
8x
2 2:23 (Drop)
1/1 HIGH PULL
8x8
1/1/1/1 ALT BACKWARD-STEPPING LUNGE L, R with
1/1/1/1 CLEAN & PRESS (8cts)
Hold the bar at collarbones on last 4cts, ready for a
STANDING O/H SHOULDER PRESS
4x8
1/1 STANDING O/H SHOULDER PRESS
UP and HOLD
3
8x
2:51
(Low drop)
3:04
Instr / (Synth) 28x8 REPEAT BLOCK 1
4:42
(Low)
2x8
TRANSITION: Plates down, pick up barbell for UPRIGHT ROW
4:48
Don’t stop
2x8
2/2 UPRIGHT ROW SET Stance
2x
4:55
Instr / (Beat)
4x8
1/1
8x
5:09
(B / up)
4x8
1/1 HIGH PULL
8x
8x8
1/1/1/1 ALT BACKWARD-STEPPING LUNGE L, R with
1/1/1/1 CLEAN & PRESS (8cts)
Bar at down on last 4cts, come down to floor, ready for
MAX PUSHUPS
4x8
1/1 MAX PUSHUPS
4 5:23 (Drop)
5:50
(Low drop)
9x
8x
16x
RECOVERY: Shake out legs, Quadricep Stretches
BODYPUMP 129 V2
© Les Mills International Ltd 2024
07. DONTSTOPME! 6:08mins
TECHNIQUE AND COACHING
1. ALTERNATING BACKWARD-STEPPING
LUNGE WITH SIDE RAISE / ALTERNATING
BACKWARD-STEPPING LUNGE WITH
OVERHEAD PRESS / STANDING COBRA
2. UPRIGHT ROW / HIGH PULL /
ALTERNATING BACKWARD-STEPPING LUNGE
WITH CLEAN & PRESS / O/H SHOULDER
PRESS
Coach Layer 1 Position and Execution set-up of
the Lunge combinations and Cobra. Focus on
Timing, range and Precision of movement.
Coach Layer 1 Position and Execution set-up for
the new exercises, focusing on Timing, range
and Precision of movement. Be super clear with
pre-cues, reinforcing Timing and range cues so
participants feel successful.
LAYER 1
ALTERNATING BACKWARD-STEPPING LUNGE
WITH SIDE RAISE & OVERHEAD PRESS
• Alternating Lunge with Side Raise
• Long step back every time
• 90/90 with the legs
• Elbows stop under the shoulder line
• Brace the abs to square the hips to the
front
• Front knee out over toes, back knee down
• Press through the front heel everytime you
step back to stabilize
• We change direction
• Press plates over head
• Elbows forward of the face as you press
• Squeeze shoulder blades together
COBRA
• SET Position
• Push plates to the back corners of the room
• We hinge forward from hips
• Chest lifted
• Abs switched on
LAYER 1
• Plates down, bars up
• Upright Row
• Bar to lower chest
• High Pull
• Lift heels off floor
• Drive hips forward and up to engage glutes
• Clean & Presses and Lunges are coming
• Catch the bar high on the chest as you step
• Lunge and Press
• Long step back, bend the back knee
• Elbows forward as you press
• 90/90 is the range
• Abdominals braced
• Chest lifted
• Shoulder Press is coming
• Chin to ceiling
3. UPRIGHT ROW / HIGH PULL /
ALTERNATING BACKWARD-STEPPING LUNGE
WITH CLEAN & PRESS / PUSHUP
LAYER 2 / LAYER 3
We repeat Blocks 1 and 2 again – we have
Maximum Pushups instead of Overhead Presses
at the end of the block – a great challenge! Once
your participants are moving well on the other
side, give them a Layer 2 focus and then allow
them to explore it. You want your class to stay
with the mind-body connection of work to focus
on working into the load and Intensity. The music
is super cool and will set the scene – so use it!
PUMP FACT
Integrating our Lunge, Squat and Shoulder
patterns is a great way to lift our metabolism, fire
up our core muscles and hit a strong training zone
to finish the workout.
BODYPUMP 129 V2
• Keep the bar close to the body as you pull up
• We have an opportunity to really focus on the
other leg now
• Long step back for the Lunge
• Square hips and shoulders again to front to get
even weight in both legs
• Brace the abs and lift chest
• Squeeze glutes at the bottom of the Lunge
• Stay in the work to feel the integration
• Turn the abs on to keep alignment
• We are getting super strong
© Les Mills International Ltd 2024
WE ARE ONE GLOBAL FAMILY
We are one global family of leaders, passionately
devoted to creating a fitter planet.
We fearlessly inspire others to discover their true
potential by falling in love with exercise.
Exercise is our global movement.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people
to enjoy the unique benefits of movement.
Millions of us bind together every day to unite
through sweat. Music is in our soul. We are
passionate about it. It gives us drive and focus.
While honoring our heritage, we set course for
the future looking to inspire, innovate and create
as much as humanly possible.
We are ludicrous enough to believe that we can
change the world.
We are United.
OUR DECLARATION OF INTENT
The Les Mills family is made up of fitness clubs,
Instructors and millions of participants from
around the globe.
We may differ in location, religion, race, color and
language, but we unite in our love of movement,
music and the pursuit of healthy living, for every
single person on our planet.
At Les Mills, we believe in the dignity of each
individual within our community, and we strive
towards equality for all.
We celebrate and showcase all cultures through
our choice of role models, music and movements,
with the aim of broadening cultural awareness.
We know that what is considered appropriate
in some contexts can be seen as inappropriate
BODYPUMP 129 V2
in others, and we aim to traverse these delicate
situations with the utmost respect to everyone.
Choosing, licensing and matching choreography
to the right music is a huge challenge! We
screen all music and try to avoid any language or
references that may cause offense. Sometimes
there will be an alternative track (at the bottom of
the track list) for you to use instead.
We embrace open communication with our
global family so that differences of opinion can
be expressed, and education will always continue.
We are here, doors open, ready to listen and
learn.
Above all, we are passionate about delivering
life-changing fitness experiences, every time,
everywhere, for everybody.
© Les Mills International Ltd 2024