: Use the first few reps of a change in tempo to demonstrate perfectly. Once the class matches the rhythm, switch to verbal motivational cues and technical corrections.
Rectus abdominis, obliques, transversus abdominis.
Vertical alignment is critical. Keep the back heel lifted high and drop the back knee straight down toward the floor to protect the front knee joint. Track 8: Shoulders ( Dark Horse ) Focus: Deltoids and trapezius.
: Balance and depth are prioritized over speed. The track forces the legs into deep 4/4 counts, testing the endurance of the glutes and quadriceps before finishing with high-repetition pulses. 8. Shoulders
with a plate. Notably lacks "hover" (plank) work in this specific release. Track 10: Cooldown – Cashmere Cat feat. Ariana Grande Key Instructor Themes Time Under Tension
The release follows the standard 10-track format, moving through major muscle groups.
This track features the classic BodyPump "Power Press" sequence (a continuous combination of Clean & Press and overhead work). Focus on using the legs to drive the bar overhead, maintaining a straight spine during Deadrows. Track 5: Triceps Song: Addicted To A Memory – Zedd feat. Bahari Focus: Triceps brachii (all three heads).
Dar Um Jeito (We Will Find A Way) – Santana & Wyclef feat. Avicii & Alexandre Pires
Ready to teach BP96? Download the official notes from your instructor portal. Your participants will thank you for the flawless timing and the sweat-drenched results.
Release 96 has several quick transitions between standing and floor work; marking your notes with "Quick Transition" helps your class flow better.
Anterior, lateral, and posterior deltoids, rotator cuff, upper back.
Tricep pushups (on knees or toes), tricep overhead extensions, and tricep dips.
This track is a test of endurance. Eliminate momentum by bracing the core and preventing the hips from swinging forward during the single-time repetitions. Track 7: Lunges ( The Night ) Focus: Glutes, hamstrings, and quadriceps.
"Instruction" by Jax Jones ft. Demi Lovato (Stefano Pain & Marcel Mix) Duration: 5:00 Timing & Reps:
Every BodyPump release relies on a curated playlist designed to match the emotional and physical intensity of the workout. Here is the official tracklist for BodyPump 96: Five More Hours – Deorro x Chris Brown
