CONTRIBUTORS - Les Millsw2.lesmills.com/files/northeast/BODYPUMP 2 Day... · CONTRIBUTORS Maureen Baker ISTD, MBBO, Dip CR Training Director and Head Trainer for BODYVIVE ... BODYPUMP

© 1998 – 2012 Les Mills International Limited i

CONTRIBUTORS Maureen Baker ISTD, MBBO, Dip CR Training Director and Head Trainer for BODYVIVE®, Les Mills International Ltd

Emma Barry B Phys Ed People& Culture Director and International Master Trainer, Les Mills International Ltd

Sacha Coburn LLB Training Consultant, Les Mills International Ltd

Bryce Hastings Adv Dip Phys, MNZSP Group Fit Research and Operations Manager, Les Mills International Ltd

Dr Jackie Mills B Phys Ed, MBCh B, Dip Obst Group Fitness Director and BODYBALANCE™/BODYFLOW® Program Director, Les Mills International Ltd

Phillip Mills BA CEO, Les Mills International Ltd

Glen Ostergaard BODYPUMP® and RPM® Program Director Les Mills International Ltd

Sarah Ostergaard BODYPUMP® Project Manager and RPM® International Master Trainer, Les Mills International Ltd

Susan Renata B Phys Ed Head BODYPUMP®Trainer and International Master Trainer, Les Mills International Ltd

Special thanks to:

Steven Renata (CEO LMWC and International Master Trainer) Corey Baird (Personal Trainer and Technical Advisor, BODYPUMP®), Michelle Bridges (Master Trainer, Les Mills Asia Pacific), Shaun Egan (Head Trainer, Fitpro, UK), Tommy Koutsonikolis (ex Training Manager, Les Mills Asia Pacific), Mike McSweeney (ex BODYPUMP® Program Director), Alani Mala (Les Mills Asia Pacific), Karen Russell (Master Trainer, Les Mills Asia Pacific) and Pete Manuel (International Master Trainer, Les Mills International Ltd).

© 2011 Les Mills International Limited. All rights reserved. No part of this document may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited. Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 150 Victoria Street West, Auckland, New Zealand, PO Box 91137, Auckland Mail Centre. Telephone +64 (9) 366-9900.

First published 1998, revised 1999, 2001, 2004, 2006, 2008, 2010, 2011 and 2012

Report Coordinator: Maureen Baker

Word Processing Software – This document has been created using Word 2003.

© 1998 – 2012 Les Mills International Limited ii

TABLE OF CONTENTS Message from Phillip Mills ............................................................................................................................. 1

Welcome to Les Mills ..................................................................................................................................... 2

The 5 Key Elements to Packing Classes ...................................................................................................... 5

Worksheet: 5 Key Elements Mind Map ......................................................................................................... 7

Les Mills Culture ............................................................................................................................................ 9

What is BODYPUMP®? ............................................................................................................................... 10

The Science Behind BODYPUMP® ............................................................................................................. 11

Choreography to WOW! Your Classes ........................................................................................................ 19

BODYPUMP® Choreography ...................................................................................................................... 23

Role Model Technique ................................................................................................................................. 29

BODYPUMP® Technique ............................................................................................................................ 31

The BODYPUMP® Exercises ...................................................................................................................... 33

BODYPUMP® Technique Class .................................................................................................................. 34

Worksheet: Role-model Technique to Pack Classes .................................................................................. 36

Coaching Mastery ........................................................................................................................................ 37

Worksheet: Day 1 Checklist ........................................................................................................................ 40

Worksheet: Day 1 Journal ........................................................................................................................... 41

Coaching to Pack BODYPUMP® Classes ................................................................................................... 43

Instructor Scripting Sheets .......................................................................................................................... 53

Connecting .................................................................................................................................................. 57

Worksheet: Connecting Mind Map .............................................................................................................. 61



Creating Fitness Magic ................................................................................................................................ 65

Les Mills Quality Assurance ........................................................................................................................ 71

Assessment Self-Analysis Form .................................................................................................................. 74

Assessment Cover Sheet ............................................................................................................................ 75

BODYPUMP® Key Elements Assessment Form ......................................................................................... 76

Program and Quarterly Launches ............................................................................................................... 77



Ongoing Technique and Fitness Training ................................................................................................... 81

BODYPUMP® Challenge Format ................................................................................................................. 83

Instructor Action Plan .................................................................................................................................. 84

BODYPUMP® “Lean, Strong, Unstoppable” Brochure ................................................................................ 85

“Pregnancy Guide BODYPUMP® Brochure ................................................................................................ 87

BODYPUMP® Tip Cards .............................................................................................................................. 89

© 1998 – 2012 Les Mills International Limited 1

Message from Phillip Mills

People these days are getting busier and busier. We currently work 30% more hours than we did in the 1960s. As we become busier we no longer have time for traditional sports and leisure activities. We don’t exercise, we eat fast food and we get fat. In families, typically both parents work and don’t have time to take the kids to play sports. So the kids eat junk food and play computer games and they get fat too. Obesity is predicted to be the number one health problem of this century. It is growing at epidemic proportions and isn’t predicted to peak until the next decade. At the other end of the scale, however, is a growing group who know we have to do something about this. The number of people using health-clubs in most developed nations has doubled over the past 10-15 years. Partially driven by people’s time constraints, going to the gym is becoming the biggest ‘sport’ in the Western world. For us in the fitness industry, the challenge has been to replace the fun and camaraderie that were previously created by traditional sports activities. Until recently, going to the gym had been a pretty uninspiring experience. If we go back 20 years, for instance, standard gym activities like riding an exercise bike were tedious and boring. Over time, the equipment got better and we saw innovations like the cardio theatre. Riding our exercise bike became less boring, but it remained something of a chore. Then in the 1990s came a major change. Aerobics, which had bubbled away in a niche through the ‘80s, became the Group Fitness revolution. Suddenly you could ride your bike in a social environment with inspiring music and a great instructor to motivate you. The same thing happened with weight training, martial arts, yoga, dance classes and a host of other activities. Instead of being a chore, this new way of training became something that people loved and wanted more and more. At Les Mills we have been passionately devoted to creating this revolution for over 25 years. We welcome you to the team and hope you will share our passion for the cause. As Group Fitness instructors you bring health, community and magic to people’s lives. What you do is very, very important. Kia ora tena koutou. Arohanui. Welcome and good luck.

Phillip Mills Les Mills International


It’s about you…

Creating life-changing fitness experiences everytime, everywhere

Said another way, you are responsible for the environment to promote positive change for your

participants. And change can come in many forms – big and small. Getting a result, caring for health,

feeling great, escaping everyday life or simply enjoying music and movement with others.

Your job is to make sure this happens every time you teach, every place you teach, wherever you are in

the world.

Never been on stage? Just started teaching?

Have courage. You are beginning an exhilarating journey and you will be supported every step of the way.

Been teaching a while? Months? Years? Decades!

Become a beginner again. Take a risk. Step outside your comfort zone. Explore new ways to become

better at your craft.

Regardless of your background, you are joining a passionate group of people committed to health, fitness

and fun.

Welcome to Les Mills.

WELCOME TO LES MILLS


Be a Leader

Changing the world takes bold people, leaders. And the best leaders don’t talk about it, or even do it – they

live the path. We share an ethic in the Les Mills Creed:

We are the warriors in the battle against sedentary lifestyle

We are here for the people in our classes

We honor our program, our peers and our club

We keep ourselves in peak physical condition

We love music and exercise

We welcome feedback

We create magic fitness experiences

We strive to be star performers and remain team players

By inspiring positive change in our classes we can change the world

To change the world you need to teach from a place of strength. Our job is to help you get there. Together

we can make great things happen. Are you ready?


Think BIG. Keep the spirit alive.

Keep writing until you reach the end of the page.

So what are your strengths?

What are you passionate about?

How well do you communicate with people?

What is your story? Your experience of exercise so far…

What changes do you dream of making?

Your measure of success

Let’s face it – the ultimate test of successful group fitness teaching is big class numbers. Your job is to

grow class numbers, reaching as many people as possible – one class at a time, one person at a time.

You’ll know you’re there when your classes are packed!


1. Choreography to WOW! your class

2. Role model Technique

3. Coaching mastery

4. Connecting

5. Creating Fitness Magic

THE FIVE KEY ELEMENTSTO PACKING

CLASSES


Nail the basics

Les Mills programs deliver a result. Your specific role is to deliver safe, effective classes. To do this you

must satisfy some basic teaching skills. These form your criteria for assessment.

Find your way to greatness

Your road to great teaching is a personal one. You have unique strengths and must teach from these. But

don’t stop there – take the many opportunities within the Les Mills system to stretch yourself. Great

instructors have a huge repertoire of skills they draw from. Build yours so you can bring more of yourself on

stage.

Use this resource to develop your skills

This book is the beginning of a conversation. Inside you’ll find concepts that have served many instructors

over the decades and can help you become a powerful instructor.

This is a great resource to revisit. Your career unfolds in many ways. Sometimes you’ll just need a

reminder of the basics. Other times you’ll be ready to extend your skills. Or simply remember why you love

what you do!

So grab a pen and fill in the gaps…


I think the biggest challenge for me out of the 5 Key Elements will be…


NOTES AND AHA MOMENTS!


Haka and Hongi – Maori traditions in the Les Mills culture

Many of the original Les Mills trainers have Maori heritage

and have enriched the culture of Les Mills with their traditions and customs.

For example, many countries have Les Mills newsletters called “Kia Ora”

– a common Maori greeting.

Two of the most popular Maori traditions are the Haka and the Hongi. The haka is an ancient warlike

challenge with fierce movements performed to a Maori chant. It is famously used by New Zealand’s

national rugby football team – the All Blacks, and other national representative teams at the start of their

matches.

It is now also a regular custom at Les Mills events to symbolize the global challenge for our ‘warrior-like’

instructors in the war against obesity.

Also part of the Les Mills culture, the hongi is the Maori welcome expressed by the pressing of noses,

something akin to the Western custom of kissing someone by way of greeting.

The literal meaning of hongi is the ‘sharing of breath’. In the hongi (traditional greeting), the ha or breath of

life is exchanged and intermingled. Through the exchange of this physical greeting, you are no longer

considered manuhiri (a visitor) but rather tangata whenua, one of the people of the land. When Maori greet

one another by pressing noses, the tradition of sharing the breath of life is considered to have come directly

from the gods.

In Maori folklore, woman was created by the gods molding her shape out of the earth. The god Tane

(meaning male) embraced the figure and breathed into her nostrils. She then sneezed and came to life. Her

name was Hineahuone (earth-formed woman).

Les Mills trainers and instructors often greet each other with a strong Roman-style handshake incorporating

the hongi into their greeting.

LES MILLS CULTURE


BODYPUMP® is the original barbell workout that STRENGTHENS YOUR ENTIRE BODY.

This 60-minute program challenges all your major muscle groups by using

the BEST WEIGHT-ROOM EXERCISES like squats, presses, lifts and curls. Great music,

awesome instructors and your choice of weight inspire you to GET THE RESULTS

YOU CAME FOR – and fast!

BODYPUMP® Instructors are ‘warriors in the battle against sedentary lifestyle’.

WHAT IS BODYPUMP®?


Knowledge is power

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®?

Everything you need to know about ‘how and why’ the program works is here in these pages. So take it

upon yourself to understand more about the physiology, physical changes and benefits of BODYPUMP®.

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. To help you we have given you knowledge and

some ideas on what you should say in class.

What does BODYPUMP® do for you?

1. BODYPUMP® burns calories

Your body needs energy (measured in calories) to perform physical activities. The energy is supplied to the

body through one of three energy systems, which are either aerobic or anaerobic.

Lactate anaerobic system (carbohydrate)

Phosphate anaerobic system (carbohydrate)

Aerobic system (fat and carbohydrate)

The shift between energy systems depends on the intensity and the duration of an activity. Short intense

bursts of exercise rely mainly on both anaerobic systems while lower-intensity longer types of exercise use

mostly the aerobic system.

Research1 has shown that BODYPUMP® burns, on average, 473 calories per class. This includes the

excess post-exercise oxygen consumption (EPOC) contribution to caloric expenditure or, quite simply, the

calories you continue to burn once the class is completed. On average, 16.7% of calories burned came

from fat; 83.3% from carbohydrate supply.

The demands during the class, followed by the need for muscles to recover afterwards, results in an

THE SCIENCE BEHIND

BODYPUMP®


increased resting metabolism. Resting metabolism will also increase in a regular BODYPUMP® participant

as their lean muscle mass increases as these tissues require ongoing energy supplies for sustenance.

BODYPUMP® burns calories and keeps burning calories after class.

2. BODYPUMP® increases your 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 (fat-free) 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 two to three classes per week over a six to twelve 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 high-resistance, low-repetition

workouts. The intensity is based on volume rather than resistance or load as is the case with body-building

programs.

In other words, you won’t bulk up as a result of doing BODYPUMP® Instead you will achieve lean muscle

mass that is stronger and has better endurance.

Strength

Strength gains occur in the first few weeks of BODYPUMP® training due to the improved efficiency of the

neuromuscular pathways. Initial strength gains therefore can happen quickly and then will often plateau as

the training continues.

Further gains can be experienced at around six 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.


Endurance

Muscle Endurance

BODYPUMP® sits at the endurance end of the strength-training continuum and focuses on muscle

conditioning principles to produce results. The class uses different ranges of movement, light to moderate

resistance and high repetitions of each exercise. This form of training is one of many that can cause

muscular adaptation.

Cardiovascular Endurance

BODYPUMP® training can also benefit 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.

3. BODYPUMP® increases bone density

It is widely accepted that exercises such as those done in BODYPUMP® class can increase bone density.

For this to occur the loads encountered during the class must be more than those experienced during daily

activities. The compressive dynamic loads of exercises such as Squats, Lunges and the Clean & Press

stimulate the production of new bone, resulting in an increase in bone mass.

BODYPUMP® makes your bones strong and can decrease the risk of osteoporosis.


4. BODYPUMP® can improve your posture

BODYPUMP® develops core strength and stability, and offers functional strength gains by using free

weights in a variety of ranges of movement. By using the Set Position it also emphasizes the use and

maintenance of correct postural alignment in static and dynamic movements.

BODYPUMP® will improve your posture, improve your core strength and core stability.

How does BODYPUMP® do these things?

1. Exercise selection

The exercises within each track of the BODYPUMP® workout have been selected to cater to the resistance

training needs and abilities of the general population. They have been slightly modified to ensure a safe

execution in a group fitness environment.

Exercises chosen are functional, which provides conditioning for activities of daily life. They have clear

target zones to avoid potentially harmful ranges of movement.

The exercises combine isolating exercises like Tricep Kickbacks with the more metabolically demanding

compound exercises such as Squats.

Quite simply, the program consists of multiple sequences of isolated and compound movement patterns.

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. During the initial

12-week base period, new users can regulate intensity by altering the weight selections and reducing their

ranges of movement.

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 of movement to achieve relative results

on a continuing basis.

Weight selections

Recommended weight selections for new participants and recommended relative weight selections for

experienced participants are given in your choreography notes.

How does it fit into my training plan?

We recommend you do BODYPUMP® two to three times per week for the best result. A rest day in

between or doing some aerobic exercise or stretching will provide you with a balanced fitness training

regime. Rest days will allow your muscles to recover.

For frequent group fitness class goers, BODYPUMP® provides an effective cross-training workout. For

weight-trainers, it provides an effective athletic alternative.

Is it for everyone?

Resistance training has become an important component of all fitness programs, whether your goals are

weight loss, muscle toning, elderly conditioning, rehabilitation or sports conditioning. BODYPUMP®

provides a packaged weight-training solution improving daily activities for the whole population including

those with special needs.

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 moderate intensity. In BODYPUMP® this can be achieved by:

Lying on an inclined platform for the Chest and Triceps Tracks.

Performing exercises seated rather than lying position, eg Tricep Extensions and Tricep Presses.

Abdominal options: Lower abdominal exercises using the legs as resistance eg pelvic tilts. Also Single and Double Heel Drops.

Reducing weight and in some cases working with the bar only.

Invite them to discuss their progress with you. Use the guidelines outlined in the brochure on page 121 and

if you are unsure of how to answer questions, ask them to seek advice from their pregnancy caregiver.

Tell them they should listen to their own body first – if it doesn’t feel right, then don’t do it.

Things to avoid

Dehydration Inform pregnant women to keep well hydrated. They should have frequent sips of water before, during and after class.

Hypoglycemia (low blood sugar) Have small complex carbohydrate snacks before class.

Overheating Keep cool for greater comfort.

Becoming overly fatigued or tired Encourage pregnant women to rest when they need to.

Overstretching Perform stretches at a ‘maintenance’ level only.

Pregnancy hormones begin to cause changes in women immediately. From an early stage of pregnancy

some women opt out of exercise. Others may need to change the intensity and duration of training due to

symptoms of fatigue, light-headedness, nausea and vomiting, and tachycardia or breathlessness. Once this

phase is over (0-12 weeks) and women rejoin class, they need to begin at low intensity and build up until

they are comfortable with the mainstream again.

However, other women feel fine carrying on ‘as normal’ and this can be encouraged without worry if they

have no contraindications to exercise in early pregnancy (as advised by their pregnancy caregivers). This

advice is consistent with the recommendations of the ACOG (American College of Obstetricians and

Gynecologists)2.

Participants will vary as to what stage of their pregnancy will require that they stop doing BODYPUMP®

prior to childbirth. Again, this will need to be discussed with their caregiver.

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.


BODYPUMP® and older populations

The BODYPUMP® program is an ideal environment to encourage participants of this age group to train

under supervision and benefit from the resistance exercises to improve strength endurance and help

reduce loss of bone mineral density. 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 increase the

demands of the class.

BODYPUMP® and younger populations

As BODYPUMP® uses high repetition sequences, and therefore relatively low loads, there is very little

stress on growth plates that would put adolescent users at risk. BODYPUMP® can therefore be considered

as a great introduction to weight training for the younger participant.

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 and 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 self-confidence. Working in a group also allows you to

achieve a volume of work that you may not be able to replicate on your own.

References:

1) 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.

2) 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.




To grow your class numbers you need to deliver a product that people love.

This means great choreography set to great music.

Your job is to learn your choreography 100%.

Your recipe for success

Because two vital ingredients of a fantastic class are quality music and movement, we provide you with

original music and choreography created by experts who focus on nothing else.

Now you are free to inject all your energy and creativity into delivering a life-changing fitness experience.

Everything you need every three months

Each quarter you’ll receive a program kit containing all the teaching resources you need:

Fresh new music

Class footage and education

Choreography and education notes

Do what great live performing artists do

Dancers, musicians, public speakers and actors all know their material intimately, allowing them to focus

completely on its delivery.

The better you know your choreography, the freer you are to teach. The better you know your music, the

more you can bring it to life and connect with your class. The better you understand the supporting

education, the closer you can move yourself and your class toward mastery.

CHOREOGRAPHYTO WOW! YOUR

CLASSES


Each release is predictable yet different

Every program follows a standard structure and delivers on a promise. This makes sure your participants

get the experience they came for, regardless of time slot or instructor.

The variety within each class is shaped by the musical journey and the training objectives. You’ll notice that

each release has its own special focus, innovations and magic moments. This spice keeps it interesting for

participants over time.

Music is a key motivating force in creating fitness magic. Choreographers typically select a release from

over 2,000 songs.

Every song in a release is deliberately placed to create a journey.

Know that decades of development sit behind each new release

Les Mills has been creating safe, effective programs since 1980. Each release is navigated through

industry standards, tested and trialed by movement experts and injects the most magic per minute. The

marketing tools provided to your club support this.

The legal line

Les Mills' instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources

provided to you as a Les Mills certified instructor to enable you to learn each new release and teach it in

Les Mills' licensed clubs only. Do not share these resources. Copying, burning, or uploading files onto the

internet or selling Les Mills' instructor resources to other people is illegal, and is stealing from Les Mills, its

distributors and from other instructors. If you are engaging in any of these illegal activities, there may be

serious consequences for you personally including legal action and the suspension or permanent

withdrawal of your Les Mills certification. Your cooperation is much appreciated.

Move toward mastery

Like anything new, learning choreography can be difficult at first. With focus and practice, it becomes

easier over time.

Find your formula to learning choreography

Find the best way you learn choreography: usually it’s a mix of see, hear, do. Find the formula that allows

you to learn choreography quickly and accurately.


Attend as many Quarterlies as you can to experience great role models…

Watch, listen and do your DVD several times…

Look for patterns in the choreography notes and visualize them…

Take notes…

Listen to your music in the car… in the shower… any time…

Get actively involved in Club Launches…

Set aside preparation time before every class…


MY FORMULA IS:

YOU KNOW YOU’RE THERE WHEN…

You learn choreography quickly and effectively

You feel confident and excited about delivering a new class

You can play any song on the release and your body knows the exercises


Class structure

The BODYPUMP®60-minute class format has been proven over time to deliver on a seamless workout that

gets results.

Class objective

The overall objective of a BODYPUMP® class is to improve strength endurance of the major muscle groups

and in doing so burn calories. You achieve this objective by following the 10-track class structure below.

Each track has a specific training objective and targets specific muscle groups. And the tracks have been

purposely sequenced to ensure the training effect for each muscle group is effective.

How long should I teach the new release for?

Once your club has launched the new classes and you have been cleared to teach, you should begin to

use it immediately. Teach the entire new release for a minimum of two weeks and a maximum of four

weeks and then start to integrate other tracks. We suggest you replace at least half of the new tracks with

previous release tracks. Then you will not only ensure variety in exercise sequencing and music but

participants will still experience the magic, excitement and training effect of the new launch tracks.

This formula has worked successfully in New Zealand since the early 1980s and people in our research

groups tell us that variety is one of the things that keeps them coming back, week after week, year after

year.

Guidelines for mixing and matching releases

Follow the compulsory formats for 60, 45, and 30-minute classes.

Consider the flow of the class. If you are using multiple releases, have your CDs arranged so you’re minimizing the time taken to change tracks.

Select your play list based on the following:

1. The exercises in each track

2. The music style of each song

BODYPUMP® CHOREOGRAPHY


What exercises should I consider?

Each release comes as a complete training package and will challenge the body in a unique way. We all

know the ‘new’ pain each release brings. These subtle changes in the type of exercise we are using, force

the muscle to work in a different way.

In each release, the exercises are selected using an effective and balanced approach for the class. So

when you pick tracks, create a challenging but total body workout eg if the Chest Track has Pushups then

consider using a Triceps Track without Pushups, especially if you know there are two working blocks of

Pushups to come in the Shoulder Track!

How should I select the music?

Definitely use the tracks you like to teach but consider the mix of music you are using and what your

participants will like too. Avoid using the same ‘style’ of music throughout your class. A big part of the

BODYPUMP®experience is the music ‘journey’. You create an amazing experience by using contrast in

music.

60-minute Class Format – 10 tracks 60-minute Class Format – 10 tracks

TRACK NAME TRAINING OBJECTIVE(S) TARGET MUSCLES

Warmup To warm up all the major muscle groups and prepare the body for the workout ahead

Total body

Legs/Squats To work the large muscles of the legs – the quadriceps, gluteals and hamstrings

Quadriceps, hamstrings, gluteals

Chest To work all the major muscles of the chest and front deltoids

Pectoralis major and minor, deltoid, serratus anterior

Back/Gluteals/ Hamstrings

To engage all muscles of the upper/mid and lower back, as well as to work the gluteals and hamstrings

Erector spinae, gluteals, trapezius, latissimus dorsi, rhomboids, posterior deltoid

Arms/Triceps To isolate and train the triceps Triceps

Arms/Biceps To isolate and train the biceps Biceps

Legs/Lunges To revisit and train the major muscles of the legs Quads, hamstrings, gluteals

Shoulders/Arms To work all areas of the deltoids – front, side and rear, including the upper back

Deltoid, upper trapezius



Abdominals To work the core muscles Rectus abdominis, obliques, transversus abdominis

Cooldown/Stretch To stretch and release all major muscle groups All 45-minute Class Format – 8 tracks

45-minute Class Format – 8 tracks



Total body

Legs/Squats To work the large muscles of the legs – the quadriceps, gluteals and hamstrings

Quadriceps, hamstrings, gluteals






Legs/Lunges To revisit and train the major muscles of the legs Quadriceps, hamstrings, gluteals

Shoulders/Arms To work all areas of the deltoids – front, side and rear, including the upper back

Deltoid, upper trapezius

Abdominals To work the core muscles Rectus abdominis, obliques, transversus abdominis

Cooldown/Stretch To stretch and release all major muscle groups All

30-minute Class Format – 5 tracks



Total body

Legs/Squats To work the large muscles of the legs – the Quadriceps, hamstrings,



quadriceps, gluteals and hamstrings gluteals






Abdominals To work the core muscles Rectus, obliques, TVA

30-minute Technique Class

New participant Technique class format (30 minutes) – Full format discussed in Technique Section

STEP FORMAT

Step 1 Equipment check

Step 2 Introduce the brochure

Step 3 Explain the structure of a BODYPUMP® class

Step 4 Practise the exercises

Step 5 Demonstration

Step 6 Discussion


USING YOUR MUSIC AND CHOREOGRAPHY NOTES

The music

BODYPUMP® uses a variety of original and remixed music. Each song in a BODYPUMP® class has a

different style. This music style will also be captured in the choreography to enhance track and training

objectives.

Your first step in mastering choreography is to become familiar with the song. Listen to its style, its feel, its

highs and lows, and any lyrics that capture the essence of the program.

The choreography notes

You will teach powerful, effective classes if you read all of the information provided in your choreography

notes. Included in the choreography notes are:

Coaching cues and instructor tips

Information on the Technique and feel of new exercises

Ideas on musical interpretation and how to create Fitness Magic

Ongoing education, keeping you up-to-date with program trends and choreographic changes

Track objectives/coaching focuses and

Exercise benefits

How do you read the choreography?

First you follow the music and second, read the exercise that it matches. Every beat of the song is

accounted for – so you should know exactly where in the track you are as you listen to the song. Ideas on

how to teach and cue the exercise are also written alongside the exercises.

ASSESSMENT GUIDE

Do I know my choreography for each track?

Do I follow the correct format?

Is my music and track selection balanced?




Grow your class numbers by becoming such a fantastic role model

your participants aspire to move like you.

Your job is to be an example of perfect technique.

You are a powerful role model

People come to class to get results. The main way they achieve them is by following you. The way you look

and the quality of your movement determines their physical experience. Great technique forms the

foundation of your teaching.

You can build class numbers by executing crystal-clear movement with energy. This will bring the best out

of your class physically.

Transcend to inspirational movement

Consider some of the best physical performances in the world – Olympic gymnasts, professional dancers

and athletes, the Cirque Du Soleil. Not only are they awesome examples of precision and power but you

also feel the emotion of their movement – their sense of flow or connectedness. The difficult appears

easy… you can achieve this too.

Move toward mastery

A great way to improve is to do what successful instructors do. Try some of the following tips.

Get fit to teach

No excuses here – you need to be in shape! To execute every repetition of every exercise, every track for

the entire class and to coach well, you need to train specifically for your program.

Because your participants generally work at a lesser movement quality and intensity than you, you have to

be ‘larger than life’ to get more from them.

ROLE MODEL TECHNIQUE


Be a perfectionist with your technique

Review your execution fanatically and eliminate the habits that keep you from perfect movement. Practise

in the mirror and videotape your class on a regular basis. Demand peer review. Become your own harshest

critic.

Practice, practice, practice

Discipline and practice will get you there but the practice has to be perfect. Perfect practice! Perfect

practice! Perfect practice!

Become an active member of your Club Launch team and take the opportunity every three months to tidy

up technique with your peers.


Your participants start to exercise with great technique

Your participants tell you they are inspired by the way you move

A peer, trainer or manager tells you that your technique is perfect


How to role-model correct BODYPUMP® technique

To be an effective role model you have to learn how to execute all of the BODYPUMP® exercises perfectly.

This means demonstrating a variety of weights-based exercises that have been modified for the group

fitness environment. There are five components of great technique and to be an outstanding role model

you need to be competent in all of them. They are: Position, Execution, Timing, Fitness and Feel.

Options

New participants benefit from using options to reduce intensity. These options include reducing load,

decreasing range of movement, using the plates, using an unloaded barbell or just using body weight.

Technique assessment

We assess the five components of technique. If you role-model each of these correctly and your class

participants can successfully follow you, they will have a safe and effective workout.

Let’s take a look at each of these components and how they are assessed. The rest of this section shows

all the main exercises that are used in BODYPUMP® along with information about how to coach them.

1. Position

Aligning your body correctly creates the foundation for perfect movement. We call this correct body

alignment the BODYPUMP® Set Position and it forms key reference points for the execution of all

movements. Your challenge is to master correct body alignment during all of the exercises in class.

2. Execution

You will achieve maximum results with minimum risk of injury if you follow our set ranges of movement

(ROM) and execution guidelines. You can also coach individuals to use different options that either

increase or decrease the intensity of an exercise. Target zones are set to establish correct ROMs and

minimize the risk of soft tissue injuries.

BODYPUMP® TECHNIQUE


You must execute each exercise with smooth, seamless control ensuring correct ROMs and target zones.

3. Timing

You must work with the beat of the music and tempos in the choreography to achieve role-model

technique. Working with different tempos allows us to load the muscle differently. Poor rhythm

interpretation will mean poor technique and a frustrating experience for people in class.

4. Fitness

You must role-model perfect technique every repetition, every track, every class. If you lack strength

endurance, you will fatigue and lose form. Stabilizing your body and maintaining the Set Position using

stance options will help you to work with big resistance, avoid fatigue and minimize the risk of injury.

5. Feel

BODYPUMP® is a program about challenging muscles, moving with strength and getting results. This is the

essence of the program and you must teach from this place. You will be a powerful role model when you

coach your class to feel the exercise and work with challenging loads in a dynamic, effective and safe way.

You will also enhance the music and the choreography if you can perform the exercises and teach the

class with the feel of each song.

In summary, you will be a powerful role model when you coach your class to

connect to the strong and powerful athlete within and work to the upper

limits of their individual fitness, safely and effectively.


In the back of the choreography notes you’ll find a library of all the common exercises used in the class.

Each exercise lists Setup and Follow-up cues as well as images of correct technique execution. Reference

to these, as a new instructor, is vital. If a new exercise is featured in a track then the image/s, Setup and

Follow-up cues will be found in the track choreography.

The BODYPUMP® Set Position

BODYPUMP® Set Position is based on ideal postural alignment and has a positive carry-over effect on

daily activities. Why is it our foundation for exercise? Because it:

Encourages efficient biomechanics in static or dynamic postures

Balances the agonist and antagonist muscles

Activates key body stabilizers including:

Quadriceps and hamstrings to support the knee

Hip muscles and gluteals to maintain hip alignment

Core muscles to maintain a neutral spine

Thoracic extensors to support the thoracic spine

Cervical stabilizers to maintain correct alignment of head and neck

Once you have the class in Set Position then you must coach them on how to maintain elements of this

position through out the exercises. This is the foundation of strong seamless movement. See the back of

the choreography notes for the coaching cues to use.

ASSESSMENT GUIDE

Position: Do I demonstrate correct alignment and posture for each track?

Execution: Do I demonstrate safe, effective movement and range?

Timing: Do I move in time with the music and on the correct beat?

Fitness: Do I demonstrate muscular strength and a high level of conditioning?

Feel: Do I show the right look, energy and attitude for the exercises in each track?

THE BODYPUMP®

EXERCISES


BODYPUMP® Technique classes are an effective way to teach new members about the program and the

exercises. They help people overcome fears about equipment setup and weight selection.

Technique classes should take about 30 minutes and, if possible, be scheduled just before a normal class.

They should include a discussion about the class and the program and also include a practice session

covering the most common exercises. We have outlined the Technique class with six easy steps.

Step 1: Equipment check.

Before the class starts make sure you have plenty of benches, bars, weights and collars. As people arrive

have them collect a bar, several plates and a bench. Explain how the collars work and how the weighted

barbells are set up.

Step 2: Introduce the “Strengthen Up with BODYPUMP® brochure.

Give a copy of the BODYPUMP® brochure to everyone, and explain the contents. Discuss the first three

sections of the brochure:

What is BODYPUMP®?

What will it do for me?

What equipment do I need?

Step 3: Explain the structure of a BODYPUMP® class.

Explain that there are 10 tracks and the purpose of each track.

CLASS

BODYPUMP® TECHNIQUE


Step 4: Practise the exercises.

In this section we practise the exercises that are most effective and that set us up for a great class. These

are: Squat, Deadrow, Clean & Press and Lunges. Demonstrate these and while demonstrating them talk

about target zones, target muscles and benefits.

This is also a great time to use the correct names for the exercises so they learn them for class.

Then get the group to try the exercises and check each person for safe Technique. Give weight selections

and options as you go.

Step 5: Demonstration.

Now the group follows you as you demonstrate the exercises that are less complex: Bench Press, Tricep

Press and Extension, Bicep Curl, Upright Row, Lateral Raises and Abdominal Crunches.

If you have time at the end, play a track and have participants follow the music to try and have them

understand and get a feel for the tempo changes 2/2, 3/1, 4/4 and of course…Singles.

Step 6: Discussion. Here we talk about:

How many classes to do per week;

How you should feel after class; and

How to identify potential injuries.

Use the brochure as your guide – it contains all the information they need. Use this time also to answer any questions people may have.


WORKSHEET ROLE-MODEL TECHNIQUE TO PACK CLASSES

Give yourself an honest appraisal of where you think your Technique is at the moment. For any move that

needs work, make a note of what you need to work on.

Is it Position, Execution, Timing, Fitness or Feel?

Move

Nee

ds

Wo

rk

Go

od

Aw

eso

me Comment

Example:

Squat Check knees align over my middle toes

Clean & Press

Bicep Curl


Grow your class numbers by mastering the art of coaching.

People will come to your class if they can follow you easily and

you lead them to a place they couldn’t get to on their own.

Your job is to make sure your class can follow successfully and

get the results they came for.

Give the right information at the right time

Great coaching includes everything you say and do to help your participants follow the class correctly and

reach their goals.

Lead by example

You must lead from the front – visually and verbally. Your number one goal is to have everyone doing the

right thing at the right time in the right way. Options need to be given as necessary. The quality of your

cues determines the quality of the workout. The timing of them determines the success.

Coach them to mastery

People want more from you. They expect to work harder, understand more, be corrected and know how to

get the most from their workout. In class your participants want you to help them achieve their goals. They

want to feel successful, both in the short and long term. Your job is to add value – to be the catalyst

between your participants’ abilities and their desired results.

Always teach as if there’s someone new in class

Even if there isn’t a new person in class, cover the basics well. Great instructors send and continue to send

consistent messages of support. Give enough guiding tips to provide the first-timer with a well-informed and

successful experience. Even long-term participants appreciate the basics being covered in a fresh and

interesting way.

COACHING MASTERY


Be organized

A well-organized room makes a well-organized workout. Always check your microphone, sound system,

ventilation and lighting. Prepare for each class and expect the unexpected.

Move toward mastery

Do what great coaches do to get the best from their players

Think back to an old sports coach, a school instructor or music tutor who helped you succeed. It is most

likely they used one or some of the following principles to encourage you. You too can be remembered as

a mentor in years to come by incorporating the following:

Believe in your participants’ ability to succeed and always be positive

Trust and respect that each person has a unique motivation to be in your class and find ways to challenge and inspire them individually

Understand that learning is a process so be patient and look for progress over time

Measure your success by their success

Constantly ask questions of yourself

In which ways will you treat your participants as individuals? When can you catch them doing things right?

How will you show them you believe in them? What do you say and do to make this real? How do you

inspire and challenge your class?



Your whole class is following successfully

They understand why they are doing the exercises

They improve over time


WORKSHEET

DAY 1 CHECKLIST

Put a tick () beside every statement that is true for you and highlight the ones that you’ll need to spend more time working on.

I understand the essence of BODYPUMP® and what it means to be a BODYPUMP® instructor

I know the target market for BODYPUMP®

I can identify what makes a great BODYPUMP® instructor

I know the 5 Key Elements of world-class Group Fitness teaching

I understand why I need to learn my choreography 100%

I have some good ideas for learning it quickly

I understand the anatomy of a song and how choreography is created to work within this structure

I understand the structure of BODYPUMP® and how the tracks fit together

I understand the importance of role-modeling correct Technique

I know what I’ll be assessed on for the Key Element of Technique

I know my track presentation choreography 100%

I can execute all the exercises in my presentation track correctly

I know the ‘must-knows’ for every exercise in my presentation track

I understand the importance of Coaching in BODYPUMP®

I understand the different Layers of Coaching

I have great Setup Cues including Compulsory Postural Cues, Follow-up and Motivational Cues scripted for my presentation track

I understand the importance of keeping my coaching positive

I can use my voice effectively to set participants up correctly, coach and motivate them

I’m looking forward to tomorrow’s presentation!


Homework:

WORKSHEET DAY 1 JOURNAL

Take a few moments to record any thoughts or reflections you’ve had about your first day of BODYPUMP®

training.




A great instructor inspires with their technique, maintains the energy

of the class and gives clear instructions and cues.

It is important that you focus on your class and teach them how to correctly

perform the exercises and not become self-absorbed in your own

technique.

Les Mills consumer research tells us that people in BODYPUMP® classes want to know:

How to execute the exercises correctly

Why they are doing the exercises

What physical benefits they’re going to get from them

Your role as coach is to teach people more about what they want to know and how to exercise like you

To do this you need to:

Use role model technique at all times

Coach correct body position, execution, ROM, timing, and exercise feel

Offer options and safety tips

Correct technique where necessary

Communicate the purpose and benefits of the exercises and program

Script the information you want to deliver

Be organized

Class management – being organized

We know a well-organized room sets the scene for a well-organized workout; however, there is one other

COACHING TO PACKBODYPUMP®

CLASSES


important skill you need to master if you are to really want manage your class like a professional. We call it

‘Push Play and Go’. To become proficient at this you need to be efficient in your transitions. Plan ahead the

information you need to give your participants between tracks, such as weight selection or options and try

to keep your class flowing.

Coaching language

Coaching in BODYPUMP® is broken down into the 3 Layers of Coaching.

The first two layers enable you to coach a safe and effective workout, especially when your members are

fatigued toward the end of a training block.

The third layer helps create that magic in your class, making BODYPUMP® something your participants

never want to miss. It’s about using your voice correctly, the way we move in time with the music and how

you time your cues.

Using these 3 Layers helps create organization in WHAT you say and WHEN you say it so that you have

space to connect to the people and the music – after all, this is a program driven by music!

So let’s look at how to use the layers…

LAYER ONE

Part A - Track Introductions

Track Introductions should be delivered as if someone is coming for the first time. Try not to assume that

people know what they are doing. Be very clear about:

Muscle Group. What muscle group we are working. For eg: “Time to work the big muscles of the legs

– the quads and glutes”

Weight Selection. A guide as to what weight they should use for the track. Often it’s as simple as

telling class to, “Double their Warmup weight”, or “Have half the weight on the bar as you did for the

Squat Track. “

Focus of the Track – what you want your class to get out of the track. This is given in your

choreography notes

Demonstrate any complex or new exercises. For example, the Clean and Press

Setup and Compulsory Postural Cues that get a person ready to lift weights as quickly and as safely

as possible like the SET position

The Introduction must be delivered in the BODYPUMP® essence. You need to take control, stand still and


be grounded, using precise, clear language. Put simply….keep it short and to the point with no fluff! The

Introduction sets the scene - the better the delivery the more success you will have putting you in the

“zone” for the rest of the track!

Here’s an example…

“Squats - legs. You will need 2-3 times your warm up weight on the bar. The focus in this track is the Slow

tempos, which will load the legs more to build strength. Place the bar on the meaty part of the shoulders,

feet slightly wider then hips, turn out the toes, chest up, now draw the belly in and brace the core”. Then

PUSH PLAY and GO!

Part B - Coach the Choreography

Once we have people set up correctly, now it’s time to get them moving. Part B of the first layer is to Coach

the Choreography.

For this layer you only need to coach NETT:

The Name of the Exercise – deadlift

The Tempo – 2 and 2

The Targets and ROM – bar to the knee caps

While it’s only Layer One, it’s the MOST important layer. Without this basic information your participants

have no idea what to do…especially if they are new to BODYPUMP®. Even regulars need this simple

information.

LAYER TWO

Coach the Workout

Now that you have the class moving you can focus on the workout. We do this by breaking each track

down into 4 sets of work. SIMPLE!

SET 1: SETUP – Coach people how to move

SAFETY is paramount here, so we use SETUP AND COMPULSORY CUES to establish alignment and

technique. With any exercise we need to recognise that what doesn’t move is as important as what does

move. For example it is vital that nothing moves within the trunk during a squat, as this allows us to isolate

the movement to the hips, knees and ankles. So we have cues that set up trunk position and lock it into

position such as lift the chest, draw in and brace your abdominals. Followed by cues that generate

movement, such as sit the butt back and down and let the knees track forward over your toes. Remember

to reinforce those target zone cues here!


SET 2: FOLLOW-UP – Coach people how to move better to ensure effectiveness

Use FOLLOW-UP CUES that help the class get more from the exercise and reinforce correct technique.

This creates a link between the exercise and the target muscles, which will ensure effectiveness. For

example: Squats, all of the following cues – drive up through the heels, sit your butt down and back, knees

in line with your 2/3 toes help activate the glutes.

Achieving this will allow participants to feel the intensity within the correct muscles. Another example -

Biceps: Chest up, shoulders back, lower the bar to your thighs, to feel more work in your biceps.

SET 3: INTENSITY – Coach people how to move to deliver results

Our aim here is to get people to maintain intensity and pressure in the muscles as they fatigue within the

track because we know this is what gets results in this program.

As the intensity of the track increases, help the class to continue to work hard by identifying the elements of

the exercise they will alter to reduce intensity. You will be revisiting some of the cues you used in Set 1 –

however the focus here is on effectiveness, not safety. For example: in Lunges, drop the back knee down

and make sure your front thigh is parallel to the floor. This is the time to be demanding compared to the

conversational way you’d deliver these cues in Set 1. Use your voice to lay down the challenge to STAY IN

THE WORKOUT! .

SET 4: MOTIVATION – Motivate people to finish!

This the last phase of the track and this is where results live. There are a number of tools you can use to

help them succeed.

Use your voice to generate urgency to inspire the last, vital effort in that training block. Use short, sharp,

emphatic cues.

Use time references that tell them how long is left in that section of work. This will give them the

confidence to push right to the end - knowing how much time is left to the finish! Heres a tip: 8x8= 30secs.

Motivate them to stay with you till the end, in a positive and encouraging way – stay authentic!

AND…

Sometimes there may be only 3 Sets……in that case combine Sets 3 and 4 together.

In tracks where you have heaps of different exercises like Triceps, Lunges and Shoulders you have more

than one setup, follow-up, intensity and moitvation phase. So you may have to follow this formula briefly

for each different exercise.

Remember, all of this work is now done for you in your choreography notes! In each set of work there is a

clear focus about what we want people to achieve.


LAYER 3

Create an Experience

Once you have mastered the first two layers then it’s time to focus on Layer 3 – creating a unique

experience every time you teach. And we can do this by using our voice in the right way and moving in a

way that connects everyone to the music and workout.

It becomes less about the sort of cues we use, IE Setup, Follow-up or Motivational Cues and more about

the way we use them that creates MAGIC, Fitness Magic!

Our voice controls the experience… and the way we move to the music (our timing) connects us to both the

music and BODYPUMP® workout. If we move with the right tempo (timing), at the right time and with the

right tone (voice/cueing) then we create a unique experience, one that out participants NEVER want to

miss

You will learn more about just how to master this in AIM – The Advanced Instructor Module. We

recommend you do this module approximately a year post certification.

Learning styles

There are three main learning styles. Knowing what they are is the key to giving the most powerful cues

that work for your class.

Visual learners

VISUAL learners like to watch. They’re the ones who say “Don’t tell me, show me!”. Visual learners

remember most of what they see, and not much of what they hear. They just need to see you do the

exercise perfectly, and they’ll soon follow.

Aural learners

AURAL learners learn by listening. They benefit most from clear, precise coaching that tells them exactly

what to do – because they will do exactly what you say. You must choose your words carefully – say what

you mean, and mean what you say.

Kinesthetic learners

KINESTHETIC learners are hands-on, practical types. They want to ‘do’ whatever it is they’re learning. You

need to explain to them how it feels to do an exercise correctly, and then they’ll work at finding that feeling.


If they know how the right and wrong positions feel, they’ll be able to adjust their technique so it is right.

Although everyone favors one of these three learning styles, everyone relies to some extent on all of

them.

So you have to role-model perfect technique as well as verbally coach the class to get it right.

Compulsory Postural Cues

Compulsory Postural Cues set the foundation for safe BODYPUMP® movement and it’s important that we

coach these cues at the beginning of a track, in the Setup phase, and then again when participants are

fatiguing, which can be in the Follow-up phase, motivational phase or both. They are there to make sure

your participants have perfect technique. Good alignment means they will stay safe and isolate working

muscles

Compulsory Cues relate to the four areas of posture:

1. Core

2. Shoulder alignment

3. Head and neck

4. Hip and pelvis stability

To set the core:

Draw the belly in towards the spine

Tighten or brace the abs

We ‘draw in’ to activate the core and then ‘brace or tighten’ to stabilize the lumbar spine under large loads.

Ideal shoulder alignment:

Standing:

Lift the shoulders up

Roll them back

Slide the shoulder blades down and in toward the spine

On the bench:

Slide your shoulders away from your ears


Head and neck:

Gently draw in your chin

Lengthen the back of your neck

Eyes look forward

Hip and pelvis cues are all about:

1. Gluteal activation and

2. Knee alignment

In Squats and Lunges we say:

Knees in line with toes

Squeeze your glutes

Push through the heels

In the Back Track we say:

Sit into the legs

Knees bent (Deadrows)

Squeeze glutes as you rise (Deadlifts)

All Compulsory Cues are in bold in your choreography booklet.

WHEN to say them

The magic rule: Say them as early as possible in the Setup Phase and reinforce them when people are

fatiguing.

Ultimate class preparation – scripting

Scripting is the key to effective coaching and is useful for new instructors building their library of cues. It

also improves recall and instructor confidence.

When you script you write down all the verbal and visual cues you’ll use to effectively coach the exercises

in the track. It really helps you choose the most efficient cues for the exercise. It also helps you to

sequence your cues in a logical way.

However, before you begin scripting, decide on your objective for the track and then you will be clearer in


the cues to use. A well-prepared and rehearsed script will produce thorough coaching.

Vocal quality

The way you say things is more important than what you say

A major part of the way we communicate comes from the way we say things; the tone of our voice. A

simple phrase like “drive through the legs and use the big muscles” spoken at conversational level has four

to five times less impact than the same phrase spoken with passion, strength and energy at a high volume.

This is the power of voice intonation.

The general rule is to speak in a normal, conversational tone during the verses and then add energy and

strength to your vocal delivery when you reach the choruses or big instrumentals. This is the time when the

work is the most intense – the 1/1’s (singles) or combination moves.

To be successful in your verbal cueing you need the following:

Clarity – you need to really use all the muscles in your face to clearly articulate what you are saying.

Contrast – using your voice to help create mood – sometimes friendly, sometimes aggressive, sometimes quiet, etc…

Pitch – making sure your voice doesn’t get too squeaky, or low and gravel-like.

Speed – speaking at a BODYPUMP® pace – slow enough that the class can understand you but quick enough to convey a sense of urgency. You want your class to feel like you are ‘getting on with it’.

To develop the impact of your vocals you need to try the following:

Increase the speed of your speech without losing clarity.

Use a wide variety of instructions that express different emotions.

Contrast conversational and motivational levels by varying volume, tone and pitch.

Work on highs and lows.

Replace words with sounds.

Try to project your voice to people in the back row. Good breathing techniques and a good microphone are essential.

Film your class. This will highlight your vocal strengths and weaknesses.

For many instructors it may be a simple case of improving pronunciation and enunciation or varying the

tone. However, until you hear yourself on tape, your weaknesses will not be apparent.

Visual instruction

Role model Technique is your most powerful means of coaching BODYPUMP®execution and sometimes

it’s appropriate, during the track, to turn on the diagonal or to the side to clearly communicate and coach

correct exercise technique.


Pre-cueing and previewing moves increases people’s success and enjoyment

Pre-cueing

Pre-cueing moves – or preparing participants for the next exercise while they are completing the previous

sequence – is a skill that makes a big difference for people to feel successful.

Pre-cues are done on the last 4-8 beats of the musical phrase. People find it frustrating to miss the

exercise change because the instructor does not provide this information.

Previewing

Showing an exercise before it happens or before the track begins is a useful skill in introducing a new

exercise or demonstrating correct technique for an exercise. This is compulsory for the Clean & Press

(Back Track), the Lunge setup (Lunge Track) and can be beneficial in the Shoulder Track. Previewing is

especially valuable for visual learners. It is compulsory to preview the Clean and Press exercise and the

Lunge setup before the track begins.

ASSESSMENT GUIDE

Do I deliver the right information (The Coaching Layers) at the right time?

Am I easy to understand and follow?

Do I use effective coaching language?

Am I organized?




PRESENTATION 1 SCRIPTING SHEET

Name: _____________________________ Track: ____________________________

Track Intro: Include muscle group/weight selection/Track Focus & Technique Setup Cues: e.g. bar on the meaty part of your back, feet under hips, chest up, squeeze between the shoulder blades, belly in & braced

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

Exercise LAYER 1: Coach the Choreography - NETT

Use Setup Cues – Name of Exercise, Tempo, Target zone/range of motion


PRESENTATION 2 SCRIPTING SHEET Track Intro: __________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

EXERCISE LAYER 1: Coach the Choreo LAYER 2: Coach the Workout

Setup Cues – NETT SET 1: Setup Cues – Coach people how to move SET 2: Follow-up Cues – Coach how to move better SETS 3 & 4:– Coach Intensity and Motivation


INSTRUCTOR 3 SCRIPTING SHEET Track Intro: __________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

EXERCISE LAYER 1: Coach the Choreo LAYER 2: Coach the Workout

Setup Cues & Compulsory Cues – NETT

SET 1: Setup Cues & Compulsory Cues SET 2: Follow-up Cues SETS 3 & 4:Intensity, Motivation & Compulsory Cues




Grow your class numbers by developing powerful relationships with your participants.

When you create an atmosphere that allows them to tune in with themselves,

the workout and you, you create connection.

Your job is to engage your participants.

The art of connection

People have a basic need to belong. Deepen your relationship with them over time and you’ll not only have

big classes but friends for life.

Be real

Rather than ticking a series of boxes, connecting is a state of being. It’s about sharing. When you connect,

information, feelings and experiences flow freely in both directions. There is a dialogue rather than a

monologue.

Fake smiles, unnatural teaching styles and false praise do not open communication channels with your

class; in fact they shut them down.

You need to be YOU! Create a warm and welcoming environment. Respect the needs of each person in

class and engage them in your experience.

Know what you’re doing

You cannot focus on your participants if you don’t know what you’re doing. Know your music and

choreography intimately, master your technique and put aside any drama in your day to meet the needs of

your class. The more you prepare for class the more confident and free you’ll be during it to connect.

Choose the right approach

Acknowledgement is a personal thing. Not everyone likes their name bellowed out in class, but a comment

before class, a smile or some praise can do wonders. And sure, some people just want to be left to their

workout – and that’s fine. Make sure you don’t get in the way of that!

CONNECTING


Practise your skills in real life

When you meet or greet someone look them in the eyes. Really look at them – don’t glance them over or

pierce them with a stare – just hold nice warm eye contact for a few seconds. At home… down the street…

in the supermarket.

Catch your participants doing things right

Everyone loves a kind word and hates being told off. Praise your class often. Be assertive without being

negative. Never single a person out for criticism. This sends a strong message to them as well as everyone

else in the room. Trust and connection can be broken in a single moment and takes a long time to rebuild.

If participants look away from you, don’t lose confidence; – remember, they may just be shy or

concentrating or not even realize you’re looking at them.

People vote with their feet. Honor that.

Set the scene

Your introduction is your first opportunity to connect with the group. At some level you are being judged.

What is this person going to be like? How is this class going to be? So keep your tone positive and upbeat.

People are relying on you to engage them in the workout.

Move toward mastery

Below are some tips from instructors who connect well at many different levels. Use the ones you feel

comfortable with and add your own.

Treasure your class slot like gold – be there every week and make each week special.

Get to know and remember people’s names.

Have genuine conversations with your class members.

Involve them – request song suggestions and welcome feedback.

Prepare your class from your participants’ perspective. Use the sentence starter: “Today I want the people in my class to feel/experience…”

Practise warm, genuine eye contact for a good few seconds in class… at home… at the supermarket…

Notice all sections of the room: front, back, left and right, near and far. We all have sections we naturally look to – make sure you reach everyone.


Host your own party, catering to your participants’ needs

Treat your class like a set of friends. Enjoy their company, build their trust, and share experiences with

them. The more you know your class members and love teaching, the more they enjoy being with you. Be

more than just a 5pm instructor!

Be open

On stage or off, people are looking for your message. How approachable are you? Do you look like a good

person to workout with? Is this a good time to approach you with a question?

From the moment you park the car, walk through reception or enter the studio, you are sending a message.

What is your message?

Use the magic of silence

Before class, between tracks and after class are special opportunities when you are not competing with the

music. Use these times to exchange feelings and deepen your dialogue. How can you make them feel

special? How will you engage them in the program… the music… and your company?

Go the extra mile

You are in a position that serves others. Find new ways to go beyond the call of duty – to add value to your

participants. Change lives every day. It makes their day and the satisfaction for you is unlimited.

“Fail to honor people, and they will fail to honor you.” – Lao Tse, 2500 BC

“Be the change you want to see in the world.” – Gandhi



People spontaneously come up to talk to you before and after class

They respond to you by replying, smiling back, working hard for you, laughing at your jokes…

MAYBE!

The same people keep coming back – and, MOST IMPORTANTLY, they bring their friends

ASSESSMENT GUIDE

Do I engage my participants in the music, the workout and ME?

Am I open and approachable?

Do I cater to the needs of my class?


WORKSHEET CONNECTING MIND MAP

Draw a picture or a mind map or write a list of words to help you remember what the fourth Key Element –

Connecting – is all about.


WORKSHEET

DAY 2 CHECKLIST


I had a ‘fantastic’ time today presenting my track

I know how it feels to teach a BODYPUMP® track

I know what it takes to be a great BODYPUMP® coach

I can identify common technical faults

I understand the importance of enabling participants to connect with each other, the exercises, the music and the whole BODYPUMP® experience

I know how to overcome some of the common barriers to Connecting

I know how to prepare a great class introduction

I understand the importance of using the Track Focus to help direct my coaching

I know the areas I need to work on to improve my technique and coaching

I’m excited about the next phase of my BODYPUMP® journey

Homework:


WORKSHEET DAY 2 JOURNAL

Take a few moments to record any thoughts or reflections you’ve had about your second day/last day of

BODYPUMP® training.




Captivate your class by creating a memorable experience that people hate to miss.

Your job is to teach with the look and feel of the program and to do this in a natural way.

So what is magic?

Magic is everywhere if you look.

Recall the last time you were captivated by an experience. Maybe you were buried in a good book?

Standing in awe of a sunset? Watching your favorite artist perform? Crying at a movie? Dancing? Laughing

uncontrollably with friends?

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 we can create it in our classes. But first, let’s look at why we should.

People need to feel human

Having feelings is what it means to be human, and experiences that evoke these feelings make us more

human – more compassionate toward others, more motivated to be better at what we do; sometimes just

happier and more alive.

What we do fits right into this category. Aside from the health benefits people get from moving, movement

therapy studies have for decades shown that letting people experience different emotions through dance

and other forms of creative movement has major psychological benefits.

Songs and movies are great because they help us experience all sides of our nature, instead of

suppressing some emotions until we go crazy.

Think back to some famous movie moments: Mel Gibson making his speech to lead his troops into battle in

“Braveheart”; Ewan McGregor and Nicole Kidman singing the duet at the end of “Moulin Rouge”; or how

about when Robin Williams’ breasts catch on fire in “Mrs Doubtfire”!

CREATINGFITNESS MAGIC


We find ourselves living the moment, experiencing the intensity of their situation. The hairs on the back of

your neck rise. Your heart beats a little quicker. You sigh. You laugh out loud. You are utterly compelled by

them in their moment.

So many people these days have jobs which make them behave like machines and they crave any

experience that lets them feel human again.

We can give them the release they seek

We are in the business of creating fitness experiences. The magic is already there in the music and

movements – a lot of the time all we have to do is move out of the way and let it happen.

When the other four key elements begin to come together you’ll begin to see magic. The biggest thing we

can do as instructors is let the music, movement and essence of the program create this and just hang on

for the ride!

Create the ‘buzz’ of your class

The people in our research groups say over and over again that while they may have chosen a class for

mainly practical reasons, like its physical benefits, it’s the unique ‘buzz’ of a particular class that keeps

them coming back for more.

The secret is to identify exactly what the unique experiential elements are that people love in each class,

and how to make sure that they’re maximized in our own classes.

We know their main desire right now is for better coaching. They still place very high value on the unique

experience of each of our programs. But they say they want this delivered in a way that is authentic, adult

and in keeping with the style of the program – not superficial, patronizing and unnatural. They essentially

reject the ‘cheerleader-style’ teaching approach, which they associate with 1980s ‘aerobics’.

The modern generation of classes is based on activities like cycling, Martial Arts, Yoga and weight-training.

It talks to a much wider set of audiences and it requires a whole new vocabulary of teaching styles.

So what teaching styles are in keeping with these modern classes? How do we, as instructors,

appropriately interpret the unique experience of these activities?

Look at the essence of the program. Is it strong and athletic? Fun and uplifting? Focused and centered?

What really ‘goes off’ about a teaching style? What creates the ‘buzz’? Where’s the magic?

The joy people get from our athletic programs is often the feeling of strength and empowerment. We don’t

have to bang them over the head with it though. It’s already there in the choreography. Honor that and

you’re over halfway there!


Don’t obstruct the experience

A big part of being successful is simply not obstructing the feelings that will come naturally with the music

and the movements if we let them. So let’s explore what we mean by ‘obstructing’ the natural feel of a

specific class.

If your program or track asks for focus, silence and serenity but you teach like Mel Gibson leading his

troops into battle in “Braveheart” there is an obvious disconnect. Similarly, if you take a ‘Barbie Doll’

approach to teaching a strong and athletic program you make a spoof or hoax of the experience.

You irritate participants if you interrupt the natural flow of the experience. Stopping too long between tracks,

being unfit, diluting the power of a song by teaching over the top of it or not knowing your choreography are

common barriers to creating magic.

Be relaxed and natural

Keep it real – don’t adopt a persona or voice that isn’t your own.

Think about when you attend other people’s classes. Doesn’t it feel great when they teach in a relaxed and

natural way rather than ‘acting’?

Acting is just that – acting. Being is something very different.

Shakespeare said:

“This above all to thine own self be true.

And then it must follow as the night, the day,

that thou canst be false to any man. ”

In other words, be true to yourself. It’s not about putting something on over the top. It’s what’s on the inside.

“To be or not to be,” said Shakespeare.

“To do is to be,” said Socrates.

“Do be do be do,” said Frank Sinatra.

While it might be fun to do, out-of-character presentations don’t feel good when you’re on the receiving

end, and especially over the length of an entire class.

No one is exclusively one-dimensional, so don’t teach that way. Take Barbie and Braveheart as examples.

Even Braveheart would have a gentle side if he were talking to his baby daughter. Even Barbie would have


a tough side if her child was trapped under a car or bad guys were beating up Ken!

In AIM (Advanced Instructor Module), which is your next module in teaching mastery, we do some in-depth

work around the façades we each put up in public, and deconstruct some of the fears and social

conditioning responsible for them.

This way we build a stronger, more authentic teaching persona through greater honesty and multi-

dimensionality.

Commit to strong goals for each track

The key to creating great experiences is preparing strong goals that you can commit to for each track. You

need to really think about this and plan it into your teaching for it to work. Until you’ve completely mastered

it, writing out your objectives will help you get your thoughts clear.

One focus word may represent your objective. Remember: the key to an objective’s success is that it is

class-focused – it’s about THEM, not YOU. When you go into a class or a track with a strong enough class-

focused objective, you lose your self-consciousness and the words or your character just comes naturally.

Strong class-focused objectives are a way for us to channel magic. But remember, we don’t want to be

‘dialed up to the max’ all the time. The key to creating great experiences, to making the magic, is to find the

Braveheart in our own character from time to time, but always to be ourselves.

When you set strong class-focused objectives make sure you:

Decide on the feelings you’re going to interpret.

Plan in the track where and how you’ll bring in the feelings.

Know that some songs can have a number of different feelings and experiences.

Understand we become boring if we portray only one feeling.

Let the music inspire you and shape the experience.

Create a journey of contrast

Magic lives in diversity. In the same way bands alternate up-tempo songs with slow ballads to create

contrast – so do we. You’ll find contrast in the music selection, tempo, intensity and style as well as in the

movements. We crave the polarities and enjoy relief from sameness.

Great instructors develop diversity in the way they execute movement, coach and connect.

Sometimes we may be loud and motivating; other times silent or minimalist in our cues. Contrast is a

crucial part of being multidimensional and capable of delivering an authentic experience.


Develop your stage skills

Consider the power of a fantastic cabaret singer. Everything she does contributes to her performance – the

sway of her body, the expression on her face, the soul in her voice. From this we receive so much more

than just the song. And it can be the same when you teach.

You are in the ‘exer-tainment’ business. From the moment you step on the stage until the moment you step

off you are in charge of the experience. There are numerous stage skills from the performing arts that you

can master over your teaching career and these will make your class delivery even more powerful.

Some basic skills are introduced during initial training and you’ll receive continuing education with each

new release. Learn from the Quarterly Workshops, through team-teaching, by attending live theater, stand-

up comedy and improvisation, watching movies, taking courses and trying new things.

Take every opportunity to sharpen your tools:

Build your stage presence

Train your voice

Master musicality

Work contrast into your delivery

Create impacting moments on stage

Improve your improvisation skills

WOW the crowd!

Ask why you are here

Thinking about the reason we’re here will help us find the passion and the energy to create powerful

experiences for people. It’s part of giving them what they pay their money for and bringing some magic into

their lives.

The best instructors who constantly create magical class experiences have a passion or unswerving belief

in what they do. They express an infectious love for movement, music and the program.

Love what you do and show it!



You are in a state of flow

You teach from the program essence

Your class is addicted to your workout experience

They clap and cheer spontaneously at the end of each track or class

ASSESSMENT GUIDE

Do I capture the program essence?

Do I create a journey of contrasts?

Is my teaching style natural?


To maintain the high standards expected of BODYPUMP® instructors, Les Mills International has

established firm guidelines for the training, assessment and the ongoing development of all BODYPUMP®

instructors.

This section details the BODYPUMP® module assessment outcomes, provides guidelines that explain in

detail what each instructor will be required to present for their module clearance and 3-month DVD

assessment as well the importance of including the Advanced Instructor module (AIM) as part of their

ongoing development.

Prior training

There are different rules in different countries relating to minimum standards of entry for instructors wishing

to pursue a career in group fitness. In most cases, instructors require a minimum national fitness

certification or qualification.

As there is a level of assumed group fitness knowledge in Les Mills training, all instructors undertaking

Training and Assessment are expected to have group fitness experience and skill.

Assessment and feedback are integral to the Les Mills instructor training model.

In order to achieve a full qualification, BODYPUMP® instructors are formally assessed at module training

and again after submitting a video of a full class.

During the module, instructors present specified tracks, and receive feedback on their progress in

conjunction with video review.

Following final presentations, instructors receive a form to take back to the club representative, which will

indicate one of the following:

PASS

WITHHELD

RESIT

LES MILLS QUALITY

ASSURANCE


BODYPUMP® module clearance

PASS: To achieve a PASS, an instructor must show that they know the choreography, can role-model

Technique and ensure their class is doing the right thing at the right time.

After team-teaching a minimum of four classes, an instructor can begin working towards Assessment by

teaching classes on their own in a licensed center.

WITHHELD means that understanding and demonstration has been achieved in most of the above Key

Elements. However, some attention is still required before a PASS can be awarded.

Receiving a WITHHELD allows an instructor to teach three consecutive tracks with another instructor who

has either achieved a PASS or is already BODYPUMP® certified.

It is recommended that this instructor team-teach in a licensed center for a minimum of eight classes.

To achieve a PASS and begin working towards Assessment, a Quality Assurance notification (which

verifies when the required competency levels have been achieved) is to be received by the Agency

Assessment Department from a club representative. This form is available to download from eClub, the Les

Mills website for club resources, which is accessed from the homepage at www.lesmills.com.

A RESIT means the required level of understanding and demonstration of choreography knowledge,

technique and ensuring the class does the right thing at the right time has not yet been achieved. A PASS

can be awarded after resitting the final day of training. It is recommended that an instructor receiving a

RESIT continues to work under the supervision of other qualified BODYPUMP® instructors.

BODYPUMP® Assessment for Certification

To become BODYPUMP® qualified, all instructors achieving module clearance are required to pursue

Assessment review within three months of completing BODYPUMP® module training, either by submitting a

DVD of a full class they instruct or via live assessment. (Agencies vary)

In Assessment, certain minimum standards must be met, with competency achieved in a defined number of

compulsory elements.

A PASS is awarded when all compulsory questions/skills listed on the Assessment are achieved.

A WITHHELD is awarded if sufficient questions/skills have been identified to warrant the recognition and

assistance of the club representative.

It is recommended that the instructor work on the areas required for a minimum of four weeks before co-

signing a Quality Assurance form with the club representative.

To obtain a PASS, both the instructor and club representative must acknowledge and ensure all areas

within the compulsory criteria are addressed.


A RESUBMIT is awarded when sufficient elements have been identified to warrant the recognition and

assistance of the club representative and another Assessment to be submitted.

When receiving this outcome, both the instructor and club representative must ensure all areas within the

compulsory criteria are addressed.

Instructors receiving this outcome need to work with other qualified BODYPUMP® instructors until they

have been cleared by the club representative and are ready to resubmit the assessment. A minimum four-

week timeframe is recommended.

A Quality Assurance form must be co-signed with the club representative and presented with the

resubmitted Assessment.

Ongoing instructor development

After achieving an Assessment PASS, instructors are required to maintain a high standard of skill by

regularly attending Les Mills Workshops and ensuring the quarterly education material is integrated into

each release.

It is also recommended that instructors seeking further development attend the Les Mills Advanced

Instructor Module (AIM)

AIM

The three-day Advanced Instructor Module training is part of the LES MILLS® training system.

Module 1 (one day) is focused on helping you take your execution and coaching to a level of excellence

Module 2 is a two-day generic module that completely immerses you in the LES MILLS® culture and

values. It will help you unlock the skills and tools that make good instructors become rockstars that pack

the room every time they teach.

Just how far can you go?

1. LES MILLS® Certified/Qualified Instructor – competency in Choreography, Technique and Coaching.

You are now qualified to teach our programs.

2. LES MILLS® Advanced Instructor– competency in Choreography, Technique, Coaching, Connection

and Fitness Magic. This proves you are a strong instructor on your way to become the best of the best.

3. LES MILLS® Elite Instructor– excellence in Choreography, Technique, Coaching, Connection and

Fitness Magic. A high-quality stamp that allows you to take the stage at National Events, Quarterly

Workshops and re-launches in your region. The next generation of Trainers will be sourced from this group.

To gain Advanced and Elite qualification, you’ll need to complete and pass Advanced Instructor Modules 1

and 2.


ASSESSMENT SELF-ANALYSIS FORM

Assessment Due Date: _______________________________________

The self-analysis form can assist in helping you work more from your strengths. Use the checklist below to

identify elements that you are doing really well and those that require your ongoing attention.

When preparing for Assessment, work through the following checklist to ensure your presentation has met

the compulsory requirements (indicated in bold).

Information obtained here can be included on the Cover Sheet that is sent with your Assessment.

ASSESSMENT CHECKLIST: Have I recorded the whole class, including pre and post-class interaction?

Have I ensured there are some participants visible in the recording?

Have I viewed the entire class to check that I can be seen and heard clearly throughout?

Did I show that I knew my choreography 100%?

Did I follow the correct class format?

Did I demonstrate correct alignment and posture?

Did I demonstrate safe effective movement and range?

Did I move in time with the music and on the correct beat?

Am I easily understood and followed by my class?

Did I appear to be open and approachable?

Did I capture the essence of BODYPUMP®?

Did I provide a journey of contrasts?

Circle any areas requiring ongoing attention:

Choreography Knowledge / Track Selection / Class Structure / Push Play and Go

Position / Execution / Timing / Fitness / Feel

Setup Cues / Follow-up Cues / Motivational Cues / Pre-Cueing /

Layers of Coaching / Voice / Class Management

Engaging Participants / Being Open and Approachable / Catering to your Classes’ Needs

Capturing the Program Essence / Contrasting the Journey / Natural Teaching Style


ASSESSMENT COVER SHEET This Cover Sheet is to be fully completed and submitted with your Assessment.

Instructor Name: ______________________________________________

Address: ____________________________________ Post / Zip Code: ___________________________

Phone Contact: __________________________ Email: ________________________________________

Club Name: ________________________ Club Representative: __________________________________

Please tick ():

ASSESSMENT ASSESSMENT RESUBMITTED

Please indicate the BODYPUMP® release you are submitting for assessment:

Self-analysis Summary:

How did you feel about the class you taught?

Detail any instructing goals you are striving to achieve right now:

List any areas that you have identified as having done really well:

List any areas that you have identified as requiring your ongoing attention:

List any information that you would like your Les Mills Assessor to take into consideration:

______________________________________ ____________________________________

Instructor’s Signature Club Representative’s Signature


BODYPUMP® KEY ELEMENTS ASSESSMENT FORM

ASSESSMENT OVERVIEW: This form provides a ‘snapshot’ of the areas requiring immediate attention. Any compulsory elements (indicated as bold) are to be addressed as a priority. Refer to your Program Manual and Starter Kit DVD to continue to develop the skills/elements highlighted below.

CHOREOGRAPHY COMPETENT DEVELOP HIGHLIGHTED SKILLS

Correctly delivers the choreography? Yes / No Choreography Knowledge

Comments:

TECHNIQUE COMPETENT DEVELOP HIGHLIGHTED SKILLS

Demonstrates correct alignment and posture? Yes / No Position

Demonstrates safe, effective movement and range? Yes / No Execution

Moves in time with the music and on correct beat? Yes / No Timing

Demonstrates strength and high-level conditioning? Yes / No Fitness

Demonstrates the appropriate feel, look and attitude? Yes / No Feel

Comments:

COACHING COMPETENT DEVELOP HIGHLIGHTED SKILLS

Is easily understood and followed, coaching the right information at the right time?

Yes / No

Layer 1: Coach Track Intro, Coach the Choreography – Setup Cues, Compulsory Cues & Pre-Cueing Layer 2: Coach the Workout – Follow-up Cues, Compulsory Cues & Motivational Cues

Uses effective coaching language?

Yes / No

Visual Instruction / Motivational Cues / Voice

Is organized? Yes / No Appearing Organized / Push Play and Go

Comments:

NUMBER OF COMPULSORY SKILLS: 5 ACHIEVED:

CONNECTING COMPETENT DEVELOP HIGHLIGHTED SKILLS

Engages participants? Yes / S-T / No Engaging Participants

Appears open and approachable? Yes / S-T / No Open and Approachable

Caters to the needs of the class? Yes / S-T/ No Catering to Your Classes’ Needs

Comments:

FITNESS MAGIC COMPETENT DEVELOP HIGHLIGHTED SKILLS

Captures the essence of the program? Yes / S-T / No Capturing the Program Essence

Creates a journey of contrasts? Yes / S-T / No Contrasting the Journey

Has a natural teaching style? Yes / S-T / No Natural Teaching Style

Comments:


Program Launch

A great launch is vital to the success of BODYPUMP® in your club. EVERYONE at the club needs to get

behind it and instructors need to be totally prepared to teach awesome launch classes. Practising how to

teach as part of a team is really important.

Here's the list of things to do pre-launch:

In-house training – regular training sessions for choreography rehearsal, fitness and peer assessment

Marketing – posters, new members, guest passes, banners, brochures, personal trainers

Staff classes – full dress rehearsals to internal staff

Club support – educate and involve all instructors, staff, personal trainers, and membership consultants/sales staff

Inter-club meetings

Building up to the Launch:

Launch dates

Orientation classes

Strategies for overcrowding and flexible timetable

Booking and payment systems

Quarterly Launches

These launches should be treated as major events in your club.

Use the posters and materials provided.

Make a big deal out of Quarterly Launches to keep the program new and fresh and to keep the passion alive.

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.

PROGRAM AND QUARTERLY

LAUNCHES


To keep the culture alive and build a following of loyal members you must invest in the product and facilitate four fabulous launches per year and encourage the excitement that comes from new releases. It’s just like a James Bond movie – we know what to expect but we’re totally excited about seeing the new love interest, the new baddies and the new stunts.

Hand out free passes to participants to bring friends along to Club Launch day.

Use a theme for Quarterlies

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 – all of the classes are launched on a Wednesday.

Team Teaching

Choose the right number of people for the size of the stage – sometimes two is all that will fit.

Each instructor must be able to role-model perfect technique and not compromise the intensity of their movements in any way.

When two instructors are working together one must be the leader and the other the shadow:

The leader LEADS the session and FOCUSES attention

The leader is the one who SPEAKS

The leader gives basic instructions and makes the most of the corrections

The leader stands slightly to the front, in clear view of everyone

The leader establishes the energy, intensity and feel of the track

He or she is the ‘conductor’

The shadow(s) follows the leader’s instructions and does whatever the leader says

The shadow(s) can show options and provide different angles for participants to view the moves

The shadow and the leader can swap roles but only during a transition that fits with the flow of the BODYPUMP® instructions

With three instructors positioning becomes really important. The shadows can be more creative with how they move around the stage but any movement and interaction mustn’t interfere with the participant focus of the class or detract from the leader’s teaching

Team teaching or teaching in pairs is not a competition between instructors but instead, it’s a team effort and with instructors being well-prepared and practised it can really enhance the whole BODYPUMP® Launch experience for participants.


WORKSHEET

DAY 2/3 CHECKLIST


I understand the areas I need to work on to improve

I understand the process and benefits of Assessment and Certification

I know how to create Fitness Magic

I understand the importance of staging a great show

I understand the importance of a great BODYPUMP® Launch

I know what to do to make Quarterly Workshops successful

I know what I need to do in preparation for my Assessment DVD/video

I am excited about being part of the global family of BODYPUMP® instructors

Homework:


WORKSHEET DAY 3 JOURNAL (IF TRAINING IS 3 DAYS)

Take a few moments to record any thoughts or reflections you’ve had about your third day of BODYPUMP®

training.


Set personal benchmarks for improved BODYPUMP® fitness, execution and your ability to interpret

the look, feel, energy and attitude of the program:

Spend 20 minutes a week or more watching your BODYPUMP® Technique DVD and practising in the mirror.

Learn your new release in front of the mirror.

Regularly attend BODYPUMP® classes. Being part of other instructors’ classes can be both inspirational and motivational PLUS you get to be a ‘participant’ and really feel what it’s like to be on the receiving end!

Attend other Les Mills Group Fitness programs such as BODYBALANCE™/BODYFLOW® for strength, suppleness and flexibility, and RPM® or BODYATTACK® for improved cardiovascular fitness, as examples.

Use the BODYPUMP® Challenge below. Organize fellow BODYPUMP® instructors to participate once per week.

BODYPUMP® Challenge (45 minutes)

Provides you and your fellow team of instructors with an effective ongoing training format.

The focus is on developing and maintaining superior lifting technique under ‘real loads’ and especially under fatigue.

The exercises specifically train strength endurance.

If possible, work in pairs using the ‘supersets’ to overload the muscles.

You have a role AT ALL TIMES either as a:

Participant or;

Coach/Motivator and weight spotter

Global club feedback suggests that BODYPUMP® teams who train together as a united group and work to high standards have a strong and successful program in their clubs.

Setup and warmup

You and your partner need a bench and TWO sets of barbells with large and small weights. It is better to have more weight than not enough.

WARMUP: 15-minute moderate-paced run OUTSIDE (if possible).

ONGOING TECHNIQUE ANDFITNESS

TRAINING


If for some reason you cannot run outside, then options could be a Shuttle Run or use of club cardio equipment.

Each superset lasts four minutes. Keep rotating through the superset exercises until the four minutes is up then change to the next superset exercise.

On completion of the BODYPUMP® Challenge cool down to the latest release BODYPUMP® Cooldown Track.

NB

Using super-set, high repetition, minimum recovery-type training will develop excellent program-specific

fitness levels so you can teach with greater credibility and control. This challenge will improve these levels

so that you can be a powerful role model for your participants. It will also help you to develop motivation,

coaching and ‘spotting’ skills whilst under fatigue.


BODYPUMP® CHALLENGE FORMAT NCW = Normal Class weight

Station/Exercise Reps. Spotter Normal Class Weight plus %

Notes

Warm-Up Options

A 10 - 15 Min Run 25% hill work

B 15 Min Shuttle Run 5 lengths / 1 min rest Option: Cardio exercises in rest periods

Station One

Bench Press 20 Spot bar +50% − 75% Super-set Maintain technique Coach strict form through

Deadrow

Deadrow 3 2x Triple + 7 DR combo

Station Two

Clean & Press 10 Stand behind & spot bar

+50% − 75% Super-set Maintain technique Coach strict form through

Clean & Press

Static Lunges 15 (each leg)

Station Three

Bicep Curls 20 Spot bar +75% Super-set Maintain technique Bar across thighs in Dips Weighted Tricep Dips 20

Station Four

Squats 15 Spot bar from behind

+ 75% Super-set

Alternating Power Lunges 20

Station Five

Overhead Press (Split Stance)

15 Spot from behind

+50%

Super-set Abs strong

(Abdominals) Double Leg Extensions with Plate Press Overhead

20 5 or 10kg plate Lie on back Slow movement Push lower back into floor

Cooldown/Stretch Module Release


INSTRUCTOR ACTION PLAN

GOAL SPECIFIC TASKS WHEN (DATE)

Short Term (Next Week)

Medium Term (3 Months)

Long Term (12 Months) Include the Advanced Instructor Module (AIM) in here






BODYPUMP® TIP CARDS 1. Cut around the edges, 2. Fold down the middle, 3. Laminate










Documents

CONTRIBUTORS - Les Millsw2.lesmills.com/files/northeast/BODYPUMP 2 Day... · CONTRIBUTORS Maureen Baker ISTD, MBBO, Dip CR Training Director and Head Trainer for BODYVIVE ... BODYPUMP