Choreography Notes Pdf | Bodypump 97

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Released in the late 2010s, BodyPump 97 is remembered by veteran instructors as a "grinder." It focused less on explosive speed and more on time-under-tension and constant resistance. The musical arrangements were darker and more driving, making it a favorite for those who enjoy heavy, slow-burn lifting. Unlike releases that rely on plyometric lunge tracks, BP97 featured a classic, methodical approach to muscle conditioning.

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Notes: Each track lists suggested working set rep ranges, tempo (in counts), key cues, and common modifications. Timings are approximate per a 55-minute class. bodypump 97 choreography notes pdf

1 — Warmup (3:00–4:00)

  • Cues: "Chest up", "knees behind toes", "soft core", "breathe."

    • 2 — Squats (5:00)

  • Technique cues: "Drive through heels", "knees track to second toe", "tuck pelvis slightly", "keep chest proud".
  • Modifications: Use step or bench to limit range; replace with goblet squats for shoulder issues.

    • 3 — Chest (5:00)

  • Cues: "Squeeze chest at top", "shoulder blades tight on bench", "drive with feet".
  • Modifications: Perform push-ups (knees/full), floor press for limited shoulder mobility.

    • 4 — Back (5:00)

  • Tempo: 3:1:1 (slow return).
  • Cues: "Lead with elbows", "avoid round back", "pull to lower ribs".
  • Modifications: Single-arm dumbbell rows, machine row.

    • 5 — Triceps (3:00)

  • Cues: "Elbows in", "control the descent", "exhale on press".
  • Modifications: Tricep dips (bench), cable pushdowns, banded extensions.

    • 6 — Biceps (3:00)

  • Tempo: Controlled 2:0:2.
  • Cues: "Keep elbows steady by sides", "squeeze at top", "no body swing".
  • Modifications: Single-arm curls, band curls.

    • 7 — Lunges (4:00)

  • Cues: "Step to hip-width", "drive through front heel", "long stride for glutes".
  • Modifications: Split squat static, use lighter load or hold plates at sides.

    • 8 — Shoulders (4:00)

  • Tempo: Press 2:0:1, raises 2:0:2.
  • Cues: "Avoid overarching", "lead with elbows", "soft elbows on raises".
  • Modifications: Seated DB press, neutral-grip presses.

    • 9 — Core (3:00)

  • Cues: "Neutral spine", "draw navel to spine", "breathe steady".
  • Modifications: Kneeling plank, reduced time.

    • 10 — Cooldown & Stretch (3:00–5:00)

  • Cues: "Breathe into the stretch", "avoid bouncing".