Les mills Bodypump 39 choreography

Choreography by: Michael J. McSweeney

Video Presentation by: Michael J. McSweeney, Donna McCort & Ruthie T

TITLE ARTIST DURATION

1 You’ll See Raffa 5:15

2 Babe I Love Your Way Wildside 5:25

3 Jump Van Halen 5:10

4 I’m Flying E-Type 5:15

5 Let’s Get Loud Jennifer Lopez 4:35

6 We Will Rock You (Radio Edit) Five + Queen 3:55

7 Adelante SASH! 4:45

8 Operation Blade (Radio Edit) Public Domain 4:35

9 Lady Marmalade Christina Aguilera / Lil’ Kim / Mya / Pink

4:25

10 Knockin’ On Heaven’s Door Guns N’ Roses and Bob Dylan

4:50

There is now a 15 second gap between each track on the CD. This allows additional time to stop the music. These gaps are not included in the durations shown.

We have bolded and underlined the lyric that corresponds with the first beat of each music segment e.g. ‘Give me shelter…’. If the lyric starts after the first beat, the lyric cue will be preceded by three dots e.g. ‘…Give me shelter…’.

By popular demand we have included music tips at the top of each track to share with your class.

Continuing education now appears prior to the Master Class presentation on the video.

Your feedback is valued. Please forward all comments and music suggestions to [email protected].

Due to overwhelming Instructor requests for LYRICS we suggest the following websites:

www.lyriccrawler.com

www.lyrics.com

www.lyricfind.com

www.lyricsplanet.com

www.toplyrics.net

Please Note: The order and sequencing of lyrics may not be followed verbatim due to variations in versions used.

Choreography notes - BODYPUMP 39 © Les Mills International LtdPage 1

39

NEWSFLASH!

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Key

Music Segment Description

B up build up cts musical counts

Br bridge (non chorus) rep repetition

C chorus trans transition

C br chorus bridge cont continue

Instr instrumental seq sequence

Intro introduction single 2 counts down, 2 counts up

Outro outro 1/2/1 2 counts up, 4 counts hold, 2 counts down

PC pre chorus 1/3 2 counts up, 6 counts down

QC quiet chorus 2/2 4 counts down, 4 counts up

Ref refrain (part of the main song repeated) 2/2/4 4 counts out, 4 counts up, 8 counts down

Rep reprise (part of the main chorus repeated) 1/1/2 2 counts out, 2 counts up, 4 counts down

Tempo tempo (beat becomes faster) 3/1 6 counts down, 2 counts up

V verse 4/4 8 counts down, 8 counts up

Music Wave Key

(1) Setup

(2) Work the Room

(3) Bring it Home!


Track 1. Warmup ‘You’ll See’ 5:15 mins

Thanks Alani – Sydney based Australian trainer – for this song suggestion.

Music Segment Cts Reps Description Instructor Tips & Cues

Pre track ― ― Run through SET position.

Intro 2x8 ― SET position Start off in a strong SET position.

Instr 4x8 2 Slow shoulder roll ‘Big slow roll to begin with.’

Instr ( tempo) 4x8 4 Single deadrow ‘Knees and squeeze.’

V1 ‘You think…’ 4x8 4 2/2 deadlift ‘Down slow, long spine.’

‘…You think…’ 4x8 4 3/1 deadlift ‘Little slower.’

‘You think…’ 3½ x8 3½ 2/2 upright row ‘Coming up slowly to the nipple.’

‘…You think…’ 4x8 4½ 2/2 overhead press Stand tall, pushing above the head.

Br ‘…You’ll see…’ 1x8 ― Transition – prepare for squat ‘One up and hold, set up for squats.’

V2 ‘You think…’ 4x8 4 2/2 squat ‘Easy squat to start.’

‘…You think…’ 4x8 4 3/1 squat ‘A little slower.’

‘…All by myself…’ 4x8 8 Single squat ‘Pump it up, singles.’

‘…All by my own…’ 4x8 2 4x bottom half ‘Down and hold.’ Small movement.

Br ‘…You’ll see…’ 1x8 ― Transition – prepare for lunge ‘Hold, step back, prepare for lunge.’

Instr 4x8 8 Single lunge (left leg) Back knee down.

4x8 8 Lunge other side ‘Switch sides.’

Instr (slow) 4x8 ― Transition – prepare for deadlift Stand tall, bar over the top, back to SET.

V3 ‘You think…’ 4x8 4 2/2 deadlift ‘Tip forward slowly.’

‘…I have you…’ 4x8 4 3/1 deadlift ‘A little bit slower.’

Instr 4x8 4 Single deadrow Back work again, down – hold – pull.

Br ‘…You’ll see…’ 2x8 ― Transition – prepare for curls Stand tall, change grip.

Ref ‘…All by myself…’ 4x8 4 2/2 curl Curl slow and smooth.

‘…I’ll sail in…’ 4x8 4 3/1 curl Change gear, a little slower up.

Br ‘…You’ll see…’ 1x8 ― Shoulder rolls ‘Slow roll for the shoulders, hands wider.’

Instr 4x8 4 Single deadrow ‘Down, pull, bring the bar up above the belly button.’

4x8 2 Triple deadrow Stay this time, triple pull.

Outro ‘…You’ll see…’ 1x8 1 Slow roll to SET Slowly up and roll back to SET.


Track 2. Legs / Squats ‘Babe I Love Your Way’ 5:25 mins

Great remake of the wicked Peter Frampton song – rack up the weights and go hard!

Music Wave Music Segment Cts Reps Seq Description Instructor Tips & Cues

Pre track — — — Advise weight selection, demo technique.

Intro ‘Ooh wanna be…’ 4x8 2 A 4/4 squat ‘Slowly down, tummy strong.’

Instr 8x8 16 B Single squat ‘Pump it up, singles, big muscles working.’

V1 ‘Shadows grow…’ 8x8 8 C 3/1 squat ‘Slow down and up quick.’

‘But don’t hesitate…’ 2x8 2 D 2/2 squat ‘Change the tempo, smooth.’

C ‘Ooh baby I love…’ 8x8 16 B Single squat ‘Ready to go, singles, full range.’

Instr 4x8 2 E 4x bottom half ‘More effort down low, stay down.’

V2 ‘Moon appears…’ 8x8 8 C 3/1 squat ‘To the top, down slow.’

‘But don’t hesitate…’ 2x8 2 D 2/2 squat ‘Smooth it out.’

C ‘Ooh baby I love…’ 8x8 16 B Single squat ‘Singles, hang on.’

Instr 4x8 2 E 4x bottom half ‘Down low.’

Br ½ x8 — — Hold at top

Instr (softens) 2x8 ― ― Transition wider stance ‘Shake it out, step out a little wider.’

Instr (louder) 8x8 4 A 4/4 squat ‘Knees tracking over the toes.’

V3 ‘I can see the …’ 8x8 8 C 3/1 squat ‘Slow again, stay strong.’

‘But don’t hesitate…’ 2x8 2 D 2/2 squat ‘Smooth it out.’

C ‘Ooh baby I love…’ 8x8 16 B Single squat ‘Singles. Bring it home.’

Instr 4x8 2 E 4x bottom half ‘Make it burn, down low.’

4x8 2 A 4/4 squat ‘Brakes on, super slow.’

Stretches Shake out arms and legs, shoulder and back rotations, a little jog to loosen up, then stretch the quadriceps and hamstrings.


Track 3. Chest ‘Jump’ 5:10 mins

Great suggestion from our BODYCOMBAT choreographers, pump up the pecs with Van Halen.


Pre track — — — Advise weight, demo technique.

Intro 2x8 — — Set up, get ready Set up, tummy muscles on.

Instr 4x8 2 A 4/4 press ‘Super slow, check the elbow line.’

4x8 8 B Single press ‘Pump it singles.’

V1 ‘I get up…’ 8x8 8 C 3/1 press ‘Slow down, drive to the top.’

‘Oh can’t you see…’ 4x8 4 D 2/2 press ‘Give it 2, keep it smooth.’

Instr ½ x8 ― E Hold ‘Hold it.’

C ‘Might as well jump…’ 4x8 8 B Single press ‘Singles.’

‘Go ahead and jump…’ 4x8 4 D 2/2 press ‘Slowing down 2 and 2.’

V2 ‘Aaa-ohh, hey you…’ 8x8 8 C 3/1 press ‘Down for 3, slow and strong.’

‘So can’t you see…’ 4x8 4 D 2/2 press ‘Gear change, go 2’s.’

Instr ½ x8 ― E Hold ‘Hold!’

C ‘Might as well jump…’ 4x8 8 B Single press ‘Singles.’

‘Go ahead and jump…’ 4x8 4 D 2/2 press ‘Slow down, 2!’

Instr 8x8 4 A 4/4 press ‘Deep into the muscles, super slow.’

Instr (softens) 5x8 ― ― Small hold at top, sit up, recovery break Sit up, shake the arms.

Instr (louder) 4x8 2 A 4/4 press Option: start here with super slow or wait until next phase.

C ‘Might as well jump…’ 8x8 16 B Single press Singles (not ‘super slow’ as said on video).

Heavy guitar 7x8 7 D 2/2 press ‘Slow down, 2’s. Power to the end.’

Stretches Roll the shoulders, shake the arms, stretch through the arms, shoulders and chest.


Track 4. Back / Glutes / Hamstrings ‘I’m Flying’ 5:15 mins

These guys are great – excellent music to work out to – energize and go for it!


Pre track — — — Advise weight, demo technique.

Intro 4½ x8 2 A Slow shoulder roll Slow roll start.

Instr (tempo) 8x8 8 B Single deadrow ‘Let’s go, down and row, stand tall.’

V1 ‘I crossed the river…’ 4x8 4 C 2/2 deadlift ‘Down slow.’

‘Once in a lifetime…’ 3x8 3 D 3/1 deadlift ‘Slower to the knee line.’

‘Come with me…’ 1x8 1 A Slow shoulder roll Big roll get ready to go up.

C ‘I’m flying…’ 8x8 4 E Combination clean and press, 2/2 deadlift ‘Go, go power up, down slow.’

Instr 4x8 4 B Single deadrow ‘Single row, squeeze through the upper back.’

4x8 2 F Triple deadrow ‘Working a little harder, down and hold.’

V2 ‘I’ve been jagging…’ 4x8 4 C 2/2 deadlift ‘Together from the top, ease down.’

‘Once in a lifetime…’ 3x8 3 D 3/1 deadlift ‘Slower.’

‘Come with me…’ 1x8 1 A Slow shoulder roll ‘Big roll, going up again.’

C ‘I’m flying…’ 8x8 4 E Combination clean and press, 2/2 deadlift ‘Now lift, come down slow.’

Instr (softens) 4½x 8 ― — Transition – change to underhand grip ‘Wait, bar down, change the grip.’

Instr (louder) 4x8 4 B Single deadrow ‘Single rows.’

Instr 8x8 4 F Triple deadrow ‘Hold longer, 3 pulls.' Option: higher up the belly.

Instr (softens) 4x8 ― — Transition – change back to overhand grip Hold, bar down.

Ref ‘Once in a lifetime…’ 3x8 3 D 3/1 deadlift Down slow.

‘Come with me…’ 1x8 1 A Slow shoulder roll ‘Big roll.’

C ‘Flying…’ 12x8 6 E Combination clean and press, 2/2 deadlift ‘Last time – we’re flying.’

Stretches Shoulder, back rotations, shake the hands, supported lower back release.


Track 5. Arms / Triceps ‘Let’s Get Loud’ 4:35 mins

Tough track, working hard all the way, topped off by tricep pushups at the end.


Pre track — — — Advise weight, demo technique, pushup options.

Intro 4x8 2 — 4/4 tricep press ‘Aiming just beneath the nipple line.’

C ‘Let’s get loud…’ 4x8 4 — 2/2 tricep press ‘2’s, easy and smooth.’

‘Let’s get loud…’ 2x8 4 A Single press ‘Power on singles.’

V1 ‘If you wanna live…’ 4x8 4 B 3/1 extension ‘Hold at the top, back slowly.’

‘You gotta do it…’ 4x8 4 C 2/2 extension ‘Give me two, you gotta do it!’

V2 ‘Life’s a party…’ 4x8 4 B 3/1 extension ‘3 again, slowly power up.’

‘You gotta do it…’ 4x8 4 C 2/2 extension ‘Smooth and strong.’

C ‘Let’s get loud…’ 4x8 8 A Single press ‘Change direction and singles.’

‘Let’s get loud…’ 4x8 8 D Bottom half press ‘Intensify, stay down.’

Instr (softens) 2x8 ― — Transition – prepare for pullovers Hold the bar down, prepare for pullovers.

Instr (louder) 8x8 4 — 4/4 pullover Super slow, over, keep the elbows at 90°.

V3 ‘Life is meant to…’ 4x8 4 B 3/1 extension ‘Going back again, slow down, up quick.’

‘You gotta do it…’ 4x8 4 C 2/2 extension ‘Keep the wrist strong, go 2 and 2.’

C ‘Let’s get loud…’ 4x8 8 A Single press ‘Change direction, single press.’

‘Let’s get loud…’ 4x8 8 D Bottom half press Bottom half, hold it down.

Instr 4x8 ― — Transition – prepare for tricep pushups Bar on the floor, prepare for pushups.

QC ‘Let’s get loud…’ 4x8 2 — 4/4 tricep pushup Take up options, down slow.

C ‘Let’s get loud…’ 8x8 16 — Single tricep pushup ‘Singles, go, go, go, chin up.’

Outro ‘Aahh!’ ½ x8 1 — Hold last one down Down and hold.

Stretches Shake the arms, fingers, roll the shoulders, elbows up and then stretch the triceps.


Track 6. Arms / Biceps ‘We Will Rock You (Radio Edit)’ 3:55 mins

Great song – shorter but pretty tough – tempo change for variety.


Pre track — — — Advise weight and technique and no break.

Explosion ½ x8 ― ― SET position to start Strong start position.

Instr 4x8 2 A 4/4 curl ‘Super slow, set up the range.’

Rap ‘We’re causing utter…’ 2x8 2 B 2/2 curl, staggered A little quicker, work the music.

V1 ‘Buddy you’re a…’ 2x8 2 B1 2/2 curl, smooth ‘Smooth it out.’

C ‘We will, we will rock you.’ 4x8 4 C Combination 2x halfway quick / 1 single slow 2 quick, 1 slow strong curl.

C br ½ x8 — — Hold last single at top, then release down slowly

Br ‘…Go, go, go, go…’ 4x8 2 A 4/4 curl Super slow again.

Instr ½ x8 1 D Slow shoulder roll Big shoulder roll.

Rap ‘Aah, how about…’ 2x8 2 B 2/2 curl, staggered ‘Stagger, make it strong.’

V2 ‘Buddy you’re an…’ 2x8 2 B1 2/2 curl, smooth Smooth again.

C ‘We will, we will rock you.’ 4x8 4 C Combination 2x halfway quick / 1 single slow Work it, use the music, body strong.


Br ‘…Go, go, go, go…’ 4x8 2 A 4/4 curl ‘Slower, go, go, go, go.’

Instr ½ x8 1 D Slow shoulder roll ‘Shoulder roll.’

Rap ‘Aah, how about…’ 2x8 2 B 2/2 curl, staggered ‘Curl with attitude.’

V3 ‘Buddy you’re an…’ 2x8 2 B1 2/2 curl, smooth ‘Smooth again.’

C ‘We will, we will rock you.’ 8x8 8 C Combination 2x halfway quick / 1 single slow ‘Last time but longer, dig in.’


Instr 2x8 ― A1 4/4 staggered up, smooth down Again, feel the music, use it.

Stretches Shake the arms, roll the shoulders, rotations side to side and stretch the forearms.


Track 7. Legs / Lunges ‘Adelante’ 4:45 mins

Awesome track – great ENERGY – good variety – tone and shape the legs.


Pre track — — — Advise weight, demo techniques, and sequence.

Spoken ‘Adelante…’ 4x8 ― A Hip flexor stretch Stretch for the hip region.

Instr (tempo) 4x8 ― A Other leg ‘Change sides, tuck under.’

Instr (piano accordion) 4x8 ― — Set up lunge Set up for lunge, options.

Spoken ‘Adelante…’ 4x8 2 B 4/4 lunge ‘Super slow down and up.’

Instr (tempo) 8x8 8 C 2/2 lunge Pick up the pace a little 2’s. Squeeze your buttocks.

Instr (drum roll) 1x8 ― D Hold ‘Hold it.’

Instr (synthesizer) 4x8 8 E Single lunge ‘Singles, halfway or full range.’

Instr 4x8 8 E1 Bottom half Option: full range or bottom half. Chest up.

Spoken ‘…Pienza…’ 2x8 ― F Transition – bar down – prepare for power lunge Bar on the floor.

Instr 8x8 8 G Power lunge – alternate ‘Step it out, power back.’

Instr (piano accordion) 4x8 ― F Transition – using bar prepare for lunge other leg ‘Quick shake, take up bar.’

Spoken ‘Adelante…’ 4x8 2 B 4/4 lunge ‘Super slow down.’

Instr (tempo) 8x8 8 C 2/2 lunge Pick it up a little 2 and 2. Tuck in your belly.

Instr (drum roll) 1x8 ― D Hold ‘Hold it.’

Instr (synthesizer) 4x8 8 E Single lunge ‘Power on, singles.’

Instr 4x8 8 E1 Bottom half ‘Bottom half, hold down.’

Spoken ‘…Pienza…’ 2x8 ― F Transition – bar down – prepare for power lunge Bar on the floor.

Instr 8x8 8 G Power lunge – alternate ‘Step it out, long stride.’

Instr (no beat) 1x8 ½ A Slowly down, hold then stretch ‘Last one hold down, stretch.’

Stretches Hip flexor lunge, shoulder and torso rotations, then quads.


Track 8. Shoulders / Arms ‘Operation Blade (Radio Edit)’ 4:35 mins

Very upbeat, pumping track for working the shoulder to – keep the control but go hard!

Music Wave Music Segment Cts Reps Description Instructor Tips & Cues

Pre track — — Advise weight requirements, demo techniques.

Rap ‘Bass in the place London…’ 1x8 ― Set up for pushups Set up options.

Instr 4x8 2 4/4 pushup ‘Super slow, everything tight.’

Instr (synthesizer) 8x8 8 2/2 pushup ‘Pick up the pace 2’s.’

Spoken ‘…Everybody in the house…’ 3½ x8 ― Transition – prepare for rear delt lifts Pick up plates, take up position.

Rap ‘Bass in the place London…’ 4x8 2 4/4 rear delt lift Rise slowly, easy down.

Instr 4x8 4 3/1 rear delt lift ‘Up slow, quick release with control.’

Instr (upbeat) 8x8 8 2/2 rear delt lift ‘2 and 2, chin up, body still.’

Spoken ‘Everybody in the house…’ 3½ x8 ― Transition – prepare for forward raise / upright row

Stand up, prepare for forward raisers (options). Bar or plate.

Rap ‘Bass in the place London…’ 12x8 3 Combination 4/4 forward raise / upright row Stand tall, chest high slowly up.

Instr 4x8 2 Combination 3/1 forward raise / upright row Up slow, down quick, elbows soft.

Instr (upbeat) 8x8 4 Combination 2/2 forward raise / upright row Keep the load in the muscles.

Spoken ‘Everybody in the house…’ 3½ x8 ― Transition – prepare for overhead press Shoulder roll, prepare for presses (options).

Rap ‘Bass in the place London…’ 4x8 2 4/4 overhead press ‘Super slow up.’

Instr 4x8 4 1/3 overhead press ‘Up quick, down slow.’

Instr (upbeat) 4x8 8 Single over head press Power on to the end.

Spoken ‘Everybody in the house…’ 1x8 2 Singles, use music 2 move to rip, finish up high.

Stretches Shoulder shrugs, rolls, rotate the body, shake the arms. Stretch the arm across the body and also behind.


Track 9. Abdominals ‘Lady Marmalade’ 4:25 mins

Cool remake of a great song – lots of control crunches to rip the abs up.

Music Segment Cts Reps Seq Description Instructor Tips & Cues

Pre track — — — Demo techniques.

Intro ‘…Where’s all mah soul sistas…’ 2x8 ― ― Set up for crunch Support the head, switch on the abs.

V1 ‘Hey sista, go sista…’ 4x8 4 A 2/2 crunch ‘Up for 2, easy up and down. Breathe out as you lift.’

‘Giuchie, giuchie, ya ya dada…’ 4x8 4 B Combination – pulses 3 quick pulses, hold 3rd pulse up, then release.

Instr ½x8 ― C Hold at the top ‘Stay at the top.’

C ‘Voulez vous couchez…’ 5x8 5 A 2/2 crunch ‘Up for 2 again.’

Ref ‘Giuchie, giuchie, ya ya dada…’ 4x8 4 B Combination – pulses 3 quick pulses, hold 3rd pulse up, then release.

Instr ½x8 ― C Hold at the top ‘Stay at the top.’

C ‘Voulez vous couchez…’ 10x8 10 — 2/2 twist ‘Twisting crunch, both sides.’

Instr ½x8 ― — Prepare for rotations , elbows to the floor Knees up, elbows into the floor.

Br ‘Marmalade…’ 4x8 2 D 4/4 side rotation ‘Rotate slowly.’

V2 ‘Touch of her skin…’ 8x8 8 D1 2/2 side rotation A little quick, stay switched on through the abs.

Ref ‘Giuchie, giuchie, ya ya dada…’ 4x8 4 B Combination – pulses (feet off floor) 3 quick pulses, hold 3rd pulse up, then release.

Instr ½x8 — — Prepare for pelvic lift Explain it is abdominal work not momentum.

C ‘Voulez vous couchez…’ 4x8 4 E 2/2 pelvic lift ‘Lift the tailbone up.’

Instr 8x8 8 E1 2/1/1 pelvic lift ‘Up, this time hold.’

Outro 1x8 1 — Hold up to finish ‘Stay, hold it up, hold, hold.’


Track 10. Cooldown / Stretch ‘Knockin’ On Heaven’s Door’ 4:50 mins

Great song to finish with – ‘The Gunners’ ’ version of Bob Dylan’s classic song.

Music Segment Cts Seq Description

Intro 2x8 ― ‘Stretching out, arms above.’

Drums 2x8 ― ‘Rotate legs one side then the other, back release.’ (Elbows on floor at shoulder height.)

V1 ‘…Mama take this badge…’ 2x8 A ‘Knee in to the side, rotate the ankle slowly.’

‘…Getting dark, too dark…’ 2x8 B ‘Hamstring stretch, relaxed foot.’

C ‘…Knock, knock, knocking…’ 4x8 C Up to 90° ― 90° stretch, advance if able, extend back leg.

Instr 4x8 D ‘ ‘Down Dog’ (Downward Facing Dog Pose), head between arms, tailbone high.’

V2 ‘…Mama put my guns…’ 2x8 A ‘Knee in to the other side, rotate the ankle slowly.’

‘…That cold black cloud…’ 2x8 B Hamstring stretch. Draw the knee towards the chest.

C ‘…Knock, knock, knocking…’ 4x8 C Sit up for 90° ― 90° stretch on the other leg.

Instr (guitar) 4x8 D ‘Down Dog’.

1x8 E ‘Hip flexor with a small twist.’ (Opposite arm / hand to outside of front knee – look over shoulder.)

1x8 E Other side.

C ‘…Knock, knock, knocking…’ 4x8 ― Standing quad stretch, both sides. (Extend opposite arm to side – assists balance.)

‘…Knock, knock, knocking…’ 4x8 ― Shoulder and tricep stretch, both sides.

‘…Knock, knock, knocking…’ 1x8 ― ‘Extend arms back for bicep / arm stretch.’

‘…Knock, knock, knocking…’ 1x8 ― Hands together, lower chest / arms stretch, chin up.

Br ‘…Oh yeah…’ 1x8 ― Hands behind head, elbows back upper chest.

1x6 ― Reach arms out and around.

Drum roll — — Finish


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Les mills Bodypump 39 choreography