BODYPUMP 121 (BODYPUMP121ChoreographyNotes Row CN App Print PDF

BODYPUMP 121
术语
音乐
小节设置
01. 热身
02. 深蹲
03. 胸部训练
04. 背部训练
05. 肱三头肌训练
06. 肱二头肌训练
07. 弓步训练
08. 肩部训练
09. 核心训练
10. 放松运动
05. 肱三头肌/肱二头肌训练
07. 弓步/肩部训练
09. 功能性训练
我们的意向声明
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BODYPUMP 121 © Les Mills International Ltd 2022

术语
基本站姿宽距深蹲
准备姿势准备姿势
• 双脚打开，与髋同宽 • 杠铃杆架在后颈肉厚部位
• 脚尖微微打开 • 比中距站姿宽一脚距离
• 放松膝盖 • 挺胸，肩胛轻收
• 双手与大腿一指距离 • 收腹，收紧腹肌
• 微微收腹，收紧腹肌
• 挺胸动作实施
• 肩膀抬起，向后转动，肩胛收紧 • 臀部向后向下坐
• 下巴内收 • 膝盖朝外，超过脚尖
• 挺直胸部，收紧腹肌
• 臀部保持稍高于膝盖，膝关节呈90度
第二层
• 起身时从脚跟发力，激活臀大肌
• 用双脚向两侧蹬地
• 起身过程臀部发力
正手握杆
中距深蹲
准备姿势
• 杠铃杆架在后颈肉厚部位
• 双脚稍宽于髋部，脚尖朝外
• 挺胸，肩胛轻收
• 收腹，收紧腹肌
• 肘部向前，来到杠铃下方，上半身肌肉发力宽距站姿
动作实施
超宽距深蹲
• 臀部向后向下坐
准备姿势
• 膝盖与脚尖同方向顺势向前
• 同样的宽距站姿预备
• 臀部蹲到略高于膝盖高度，膝关节呈90度
• 杠铃杆架在后颈肉厚部位
• 双脚打开，距离比宽距站姿宽一脚
第二层 • 挺胸，肩胛轻收
• 以起身站直姿势结束 • 收腹，收紧腹肌
• 感受股四头肌的压力
• 腹肌下半部更加用力收紧
动作实施
• 膝盖朝外，超过脚尖
• 挺胸，收腹
• 臀部保持稍高于膝盖，膝关节呈90度
第二层
• 双脚分开
• 膝盖朝外
MID Stance Bottom Range
超宽距站姿

术语
卧推手撑踏板俯卧撑
• 双手宽握杠铃杆 • 双手间距略宽于肩部
• 杠铃位于肩部上方，放下杠铃至肩部位置；或者放 • 挺直背部 – 收紧腹部支撑身体中部
下至胸部中间位置 • 下巴内收
• 收腹，下背部贴着踏板
• 双脚与髋部同宽，靠近踏板动作实施
• 俯身，肩部和胸部下到肘部高度
动作实施
• 杠铃放下至胸部中间位置
第二层
• 双肘下落至踏板高度
• 推开踏板
• 杠铃位于肩部上方（高举姿势）
• 胸部不要低于肘部高度，尽量减少肩袖受力
第二层
• 在下落时挤压肩胛并打开胸部
• 上背部紧贴踏板，稳定上半身
硬拉
准备姿势
• 基本站姿
• 膝盖略微弯曲（20度）
• 挺胸，收腹
• 肘部向后，肩胛轻收
踏板双手移动俯卧撑
• 下巴内收
准备姿势动作实施
• 双手间距宽于肩部 • 髋部以上身体前倾，保持挺胸
• 收紧腹肌 • 杠铃至膝盖高度
• 膝盖或者脚尖支撑 • 下巴内收，目视前方两米处
动作实施第二层
• 胸部下到肘部高度（手放在踏板上） • 肩胛保持收紧
• 收紧腹部；挺直背部 • 起身时，挤压股后肌群和臀大肌
• 脚跟踩地
第二层
• 全身都在运动
• 双手移动时向下撑

术语
杠铃划船高拉
• 基本站姿 • 基本站姿
• 膝盖略微弯曲（20度） • 挺胸，收腹
• 挺胸，收腹动作实施
• 肘部向后，肩胛轻收 • 杠铃上拉
• 臀部以上身体前倾，保持挺胸 • 杠铃靠近身体
• 下巴内收 • 杠铃拉倒下胸的位置
动作实施 • 肘部高于杠铃
• 杠铃下滑到膝盖处 • 肩胛微收
• 杠铃上拉至肚脐位置 • 下蹲，驱动臀部发力
• 肩胛骨收紧 • 臀肌发力
• 抬起脚跟，开始做动作
第二层 • 收腹，挺胸
• 杠铃紧贴大腿，向上拉
• 同时收紧肩胛第二层
• 弯曲腿部，稳定身体，臀部向后坐 • 臀部发力向上，带动杠铃
• 肩部远离耳部
我们强调收紧肩胛骨，确保学员做划船动作时，运用
中背部肌肉，而非仅仅依靠肩关节向后运动完成动
作。这些肌肉有助于肩部稳定，防止受伤。
这些肌肉
有助于肩部稳定，防止受伤。

术语
高翻推举用力推举
• 基本站姿 • 调整站姿
• 挺胸，收腹 • 挺胸，收腹
• 膝盖弯曲 • 杠铃置于锁骨位置
动作实施
• 开始时，膝盖尽量弯曲，通过腿部发力拉起杠铃动作实施
• 直立划船时，保持肘部始终高于杠铃 • 膝盖打直，驱动杠铃向上
• 杠铃贴近身体，上拉至胸部下方 • 举起时，手肘放松，稍微向前
• 拉起杠铃时，屈膝下蹲 • 将杠铃推过头顶时，腹部收紧
• 推举杠铃到锁骨前方
• 推举过头顶第二层
• 大腿发力，将杠铃推过头顶 • 发挥腿部力量，上半身和下半身
• 推举时，腹部收紧
• 肘部略微向前
• 再次弯曲腿部，回到基本站姿
• 肘部抬起，然后翻转，将杠铃放低
第二层
快速推举杠铃像脱T恤一样，将杠铃杆抬高杠铃握于
胸前，腿部发力
跪姿过顶肱三头肌屈伸
准备姿势
• 杠铃片举过头顶
• 肘部内收向前
• 肩膀下沉
• 收腹，挺胸
1 2 3 4 5 6 7 • 臀大肌夹紧
动作实施
• 杠铃片向后，下落至颈后底部，保持肘部向前

术语
肱三头肌俯卧撑站式肱二头肌弯举
• 双手位于肩部正下方 • 膝盖放松，分腿站姿或基本站姿
• 收紧腹肌 • 手臂位于身体两侧，掌心向内，肱二头肌杠铃片
• 挺直背部弯举
• 挺胸
动作实施 • 腹肌内收绷紧
• 降低胸部至肘部高度
• 肘部向内部收动作实施
• 向上弯举，转动杠铃片从底部向上，完成半程弯举
第二层和全程弯举
• 把身体撑起来 • 将杠铃片举至肩部前方完成全程弯举
• 向下伸展至大腿
第2层
• 收腹避免身体倾斜
平板支撑转体
准备姿势
• 双手位于肩部正下方
• 髋部向前摆正
肱二头肌杠铃片划船
准备姿势
• 双腿呈剪刀式，上方腿部向前运动
• 同肱二头肌弯举准备姿势部分
• 髋部和肩部同时运动
动作实施
第二层 • 髋部以上身体前倾
• 身体整体转动 • 杠铃片至膝盖位置
• 臀部下沉 • 杠铃拉至胸廓，在胸部之下，划船时转动杠铃
• 用手根部向下按压备选动作：后腿压在地面上 • 肘部向后抬高
第2层
• 前臂向二头肌弯曲
肘部撑地平板支撑 • 挤压肱二头肌
• 同时收紧肩胛
准备姿势
• 肘部位于肩部正下方
• 双膝略宽于髋部，脚趾向下收
• 髋部与肩成一直线
• 膝盖抬起，离开地面
• 挺直背部
• 腹部收紧，支撑身体中段备选动作：膝盖支撑
动作实施
• 收紧腹部保持髋部稳定
第二层
• 乏力时，让腹部、股四头肌和臀大肌继续用力，保
持背部挺直

术语
杠铃片弓步下蹲杠铃直立划船
• 反手握杠铃片 • 基本站姿
• 大幅度后撤步 • 挺胸，收腹
• 站距和髋部同宽 • 肩胛微收
• 髋部和肩部正对前方
• 膝盖与脚趾对齐动作实施
• 收腹部，绷紧腹肌，挺胸 • 杠铃拉到下胸位置
• 用肘部带动动作
动作实施 • 杠铃贴紧身体
• 屈膝 –后腿膝盖靠近地面
• 前侧大腿与地面平行第二层
• 用肘部带动动作
第二层 • 肩胛骨收紧
• 保持低位，孤立训练腿部
后撤步弓步
头顶肩部推举
准备姿势
• 双脚和髋部同宽，并且向后撤一大步
• 髋部和肩部正对前方准备姿势
• 膝盖与脚趾对齐 • 双脚前后分立
• 收腹部，绷紧腹肌，挺胸 • 重心放在双腿之间，膝盖放松
• 挺胸，收腹
动作实施 • 杠铃提起至下巴位置，手肘位于手腕正下方
• 屈膝 –后腿膝盖靠近地面
• 前侧大腿与地面平行动作实施
• 迈步至前脚脚跟位置 • 向上推举杠铃
• 收回后，保持双脚间距与髋同宽 • 举起时，手肘放松，稍微向前
• 将杠铃推过头顶时，腹部收紧
第二层
• 每次都后撤一大步第二层
• 弓步时，保持低位 • 身体保持直立，不要后倾⸺肩部持续用力

术语
站姿侧平举交替单腿伸展
• 基本站姿 • 躺到地面上，双臂分开
• 肘关节呈90度 • 双脚靠近臀部
• 挺胸，收腹 • 收紧腹肌
• 下背部紧贴地面
动作实施
• 肘部上抬至稍低于肩部位置动作实施
• 伸直手臂向外打开 • 膝盖置于臀部上方，小腿与地面平行
• 肘部稍稍前于肩部 • 单腿伸出，与地面呈45度
• 用肘部带动整个动作 • 肩部稳住，下背部紧贴地面（腿伸展时）
• 下巴内收 • 收紧腹部，保持髋部和骨盆稳定
第二层第二层
• 增加幅度，增加强度 • 每次做腿部伸展时，持续发力的同时感受下腹部
肌肉的张力
• 保持身体直立，孤立训练肩部
• 肩膀下沉
• 备选动作：加大肘部动作幅度，提升训练强度
交叉卷腹
准备姿势
杠铃片眼镜蛇式弹动 • 膝盖高于髋部
准备姿势 • 收紧腹肌
• 基本站姿
动作实施
• 收腹，挺胸
• 肩膀卷向对侧膝盖
• 指关节朝上
• 对侧腿部伸展
• 以胸部中心为圆点，转动身体
动作实施
• 臀部以上身体前倾
第二层
• 抬升手臂至45度
• 肩部尽力向上抬起，加大转体
• 挺起胸部，收紧肩胛骨
• 腹部绷紧
臀桥
准备姿势
• 两脚间距与髋同宽，靠近臀部
• 手臂打开，手掌向上
动作实施
• 脚跟发力，上抬臀部
• 挤压臀大肌

术语
臀桥支撑脚跟缓慢交替行走站姿杠铃片弯举和头顶推举
• 两脚间距与髋同宽，靠近臀部 • 基本站姿
• 手臂打开，手掌向上 • 收腹，挺胸
• 杠铃片放低
动作实施
• 脚跟发力，上抬臀部动作实施
• 挤压臀大肌 • 弯举和推举
• 腹部收紧，稳定下背部 • 推举时肘部向前
• 双脚交替进出 • 推举到头顶时保持伸展状态一会儿
• 杠铃片来到颈背部
• 肘部内收
• 挺胸，收腹
第二层
登山跑 • 保持身体直立，孤立训练肩部
准备姿势
• 挺直背部
• 收紧腹部，支撑核心肌群
交替萤火虫式肱三头肌俯卧
动作实施
• 膝盖向胸部运动
• 臀部下沉
• 收紧腹部，保持髋部摆正
撑准备姿势
• 膝盖靠近地面
• 收紧腹肌
• 背部挺直
• 膝盖或者脚尖支撑
动作实施
• 胸部下落至肘高
开合跳平板支撑
• 萤火虫式膝盖向一侧伸出
• 收紧腹部，向前摆正髋部和肩部
准备姿势
• 肘部靠近肋部
• 收紧腹肌
第二层
• 背部挺直
• 塑造整个上半身
动作实施
• 双脚跳跃向内
• 双脚与髋同宽
• 落地时收紧核心
第二层
• 身体后侧向下压，来稳定上半身

术语
后弓步高翻推举杠铃单臂肩部推举弓步下蹲
• 基本站姿 • 双脚打开，与髋同宽
• 双脚打开，与髋同宽 • 髋部和肩部正对前方
• 架起杠铃，置于锁骨前方 • 手握杠铃片
• 收腹，挺胸
动作实施
• 大幅度后撤步动作实施
• 膝盖与脚趾对齐 • 向后撤一大步
• 收腹部，绷紧腹肌，挺胸 • 后膝靠向地面
• 屈膝 –后腿膝盖靠近地面 • 收紧腹部，向前摆正髋部和肩部
• 高翻时保持杠铃紧贴身体 • 杠铃片推向头顶
• 前侧大腿与地面平行 • 推举至顶部时，手肘微微向前
• 向上推举杠铃 • 前侧大腿与地面平行
第二层第二层
• 将前大腿推出，驱动臀大肌发力 • 复合训练⸺所有主要肌肉持续用力
单臂侧平举弓步下蹲
准备姿势
• 手握杠铃片
• 双脚打开，与髋同宽
• 挺胸
杠铃片向上卷腹
准备姿势
• 肘部弯曲呈90度
• 仰卧在地面
• 双脚靠近臀部
动作实施
• 杠铃位于肩部上方
• 大幅度后撤步
• 后侧膝盖屈膝靠近地面
动作实施
• 前侧大腿平行于地面
• 向上卷腹
• 髋部和肩部向前摆正
• 肋部卷向髋部
• 挺胸，收腹
• 收下巴
• 肘部向侧抬起⸺略低于肩膀的高度
第二层
第二层 • 抬起肩胛骨，激活上腹肌
• 在全程弓箭步时保持住稳定⸺综合训练

术语
平板支撑：俯身飞鸟（三角肌后束）和单
准备姿势
腿提举
准备姿势
• 双膝略宽于髋部，脚趾向下收
• 向后撤一大步呈弓步
• 髋部与肩成一直线
• 收腹，挺胸
• 膝盖抬起，离开地面
• 髋部、肩部向前摆正
• 挺直背部
• 腹部收紧，支撑身体中段备选动作：膝盖支撑
动作实施
• 髋部以上身体前倾，抬起后腿
动作实施
• 收紧腹部保持髋部稳定 • 侧平举杠铃片至肩部下方
• 腹部收紧，保持胸部和臀部摆正
第二层 • 臀大肌发力提起腿部
持背部挺直第二层
• 肌肉稳定性越来越来强，可以承受更大的动作
平板支撑抬腿
准备姿势
• 双手与肩同宽
• 背部挺直
• 收紧腹肌
• 膝盖或者脚尖撑地
动作实施
• 臀部发力，将腿抬升至臀部以上
• 收紧腹部保持髋部稳定
第二层
持背部挺直

音乐
Tokyo (5:14) 3LAU feat. XIRA Moth To A Flame (3:59) Swedish House
01 2019 Anjunabeats.
Written by: Blau, Stanton, Schneider, Giersch 10 Mafia & The Weeknd
Courtesy of the Universal Music Group.
Written by: Hedfors, Ingrosso, Nordstrom, Angello, Tesfaye
Downtown (5:42) Nice Enough feat. Ash

02 Courtesy of Les Mills Music Licensing Ltd.
Written by: Blackwood
Anita (5:26) Armin van Buuren & Timmy 45分钟课程

Trumpet
03 Courtesy of Armada Music B.V. under exclusive license from
Run It (4:20) Philomena
05
Armin Audio B.V.
Written by: van Buuren, de Goeij, Bullimore, Record, Smith, 2022 Les Mills Music Licensing Ltd.
Bunawan, Rothwell, Bonanno Written by: Soewarno, Dold, Grigahcine, Ross, Taylor
Aarena (5:45) ISOxo

Hold On (5:10) Duke & Jones x Sam Day
04 2021 Sable Valley Records.
Written by: Isorena 07 2021 Duke & Jones.
Written by: Conibear, McKelvey, Day
MONTERO (Call Me By Your Name)

(2:22) Lil Nas X Love (Sweet Love) (3:42) Little Mix
05 2021 Columbia Records, a Division of Sony Music
Entertainment.
09 2021 Sony Music Entertainment UK Limited.
Written by: Emenike, Aquilina, Edwards, P. Godfrey, R.
Godfrey, Pinnock, Quinn, Thirlwall
Written by: Fedi, Baptiste, Biral, Lenzo IV, Hill
MONTERO (Call Me By Your Name) Love (Sweet Love) (2:26) Little Mix
(2:17) Lil Nas X 2021 Sony Music Entertainment UK Limited.
2021 Columbia Records, a Division of Sony Music Written by: Emenike, Aquilina, Edwards, P. Godfrey, R.
Entertainment. Godfrey, Pinnock, Quinn, Thirlwall
damn Right Pt. 2 (3:10) AUDREY NUNA

& DJ Snake
06 2020 Arista Records, a division of Sony Music
Entertainment.
Written by: Sawyer, Chu, Grigahcine, Donmoyer
Gimme That (4:59) NOAM DEE feat.

damn Right Pt. 2 (1:49) AUDREY NUNA ALT Mahteen
& DJ Snake
2020 Arista Records, a division of Sony Music 06 Courtesy of Les Mills Music Licensing Ltd.
Written by: Fairley
Entertainment.
Follow Me (5:22) Wiwek

07 2021 Axtone Records.
Written by: Mahabali
Shake The Ground (5:43) NOAM DEE

08 Courtesy of Les Mills Music Licensing Ltd.
Written by: Fairley
Don’t Go Yet (4:38) Trilobite Trilogy

09 2022 Les Mills Music Licensing Ltd.
Written by: Pentz, Unknown

BODYPUMP 121 致谢
脚跟在臀部下方，膝盖放松，挺胸，收腹，准备动项目总监– Glen Ostergaard
作⸺一起来！首席创意官– Dr. Jackie Mills
项目教练– Kylie Gates
BODYPUMP 121是一项高重复和轻重量的基础锻创意总监– Diana Archer Mills
炼，可增强力量并锻炼所有肌肉。在进行下蹲训练之技术指导– Bryce Hastings, Andrew Newmarch 和
前，使用杠铃进行平稳的热身运动。长时间进行单次 Rob Lee
重复训练可增加肌肉力量和强度。同样，胸部训练功制片协调 – Ariel Lu
能性步行俯卧撑和长组重杠铃锻炼，以调整上半身
和核心。背部训练中的大重量划船和高翻进行的三
大动作 - 深蹲、胸部和背部，完成了主要的提拉锻炼。
肱三头肌俯卧撑和过顶屈伸的超级组合，在翻转并
使肱二头肌成形之前撞击手臂后部。长组弓箭步能
够训练腿部和臀部，然后长时间的三角肌训练可以
完成这项经典的 BODYPUMP 锻炼。
主题明显⸺高
重复和高强度。它绝对兑现了 BODYPUMP 的承诺。
享受 BODYPUMP 45 分钟锻炼带来的乐趣。
我最喜
欢的是功能性训练，它能改善我们的肌肉力量，如臀
大肌、核心肌和背部肌肉，这将改善我们的姿势，增
加提举能力。
运动快乐
Glen

从左至右：Kaylah-Blayr Fitzsimons-Nu’u, Des Helu, Khiran Huston, Glen Ostergaard, Ben Main, Kayla
Atkins-Gordine, Vili Fifita 和 Kylie Gates
展示者
Glen Ostergaard（新西兰人），BODYPUMP, Kaylah-Blayr Fitzsimons-Nu’u（新西兰人）
RPM™ 和LES MILLS SPRINT™ 的项目总监，现居奥，BODYPUMP、BODYSTEP™、LES MILLS GRIT系
克兰。他是3个孩子的父亲，也是一名狂热的跑者、自列、LES MILLS TONE™、LES MILLS CEREMONY
行车手和举重运动员。和LES MILLS CONQUER的课程教练。现居奥克兰。
Kylie Gates（澳大利亚人），BODYPUMP的首席项目 Khiran Huston（新西兰人），BDYPUMP、LES

教练，同时也是BODYBALANCE™/BODYFLOW®、 MILLS TONE、LES MILLS SPRINT、LES MILLS THE
BODYATTACK™、LES MILLS CORE™、LES MILLS TRIP™, RPM and LES MILLS GRIT 培训师/演示者。
BARRE™和SH’BAM™项目的创意™总监。她现居她是 Les Mills x Stages 大使和新西兰 TAP 团队的
奥克兰。成员。她现居奥克兰，担任敏捷教练。
Ben Main (新西兰人)，BODYPUMP、BODYATTACK Vili Fifita（新西兰人），BODYPUMP、LES

和LES MILLS GRIT™训练员，同时也是以上三个项 MILLS TONE、BODYCOMBAT、LES MILLS
目的莱美全球形象大使。他担任莱美国际的创意顾 CEREMONY、LES MILLS CONQUER 和 a LES
问，现居奥克兰。 MILLS SPRINT课程教练和 a LES MILLS GRIT 培训
师/演示者。现居奥克兰。
Des Helu（新西兰人），BODYPUMP、LES MILLS

BARRE、LES MILLS GRIT 和 BORN TO MOVE™ 演
示者/教练，同时也是 LES MILLS CEREMONY™和
LES MILLS CONQUER™ 的课程教练。现居奥克兰。
Kayla Atkins-Gordine（新西兰人）
，BODYPUMP
和LES MILLS GRIT演示者/教练，同时也是
BODYBALNCE/BODYFLOW以及LES MILLS
SPRINT的课程教练。现居奥克兰，她还是一名阴瑜伽
老师、歌手/词曲作者以及作为一名全人健康教练创
办了Āwhina Wellness。

致教练员小节设置
在准备混编以往套路时，请从最近几期的套路中选 30-MINUTE FORMAT 45-MINUTE FORMAT
择小节，以此体现目前的动作、音乐风格和训练理
Track 01 Warm-up Track 01 Warm-up
念。如果你教的是以前编排的动作，请务必搭配最新
Track 02 Track 02
的小节动作，但请不要改变编排的动作；根据原有的
Squats Squats
Track 03 Track 03
设计教授小节动作，但你可以使用更多的现代语言
Chest Chest
Track 04 Track 04
和术语。
Back Back
Track 09 Core Track 07 Lunges
Total Time 26:45 Track 08 Shoulders
套路反馈 Track 09 Core
告诉我们你对本期套路的看法。
请访问 Track 10 Cooldown
Total Time 41:49
缩略语
http://www.lesmills.com/release-feedback
NEW 45-MINUTE FORMAT

Track 01 Warm-up
Alt Alternating R Right
Track 02 Squats
Instr Instrumental O/H Over head
Track 03 Chest
Intro Introduction Outro Last few bars of
music Track 04 Back
B up Build up PC Pre-Chorus Track 05 (45) Triceps/Biceps
Br Bridge (non-chorus) QC Quiet Chorus Track 07 (45) Lunges/Shoulders
Rep Reprise (part of the Ref Refrain (recurring Track 09 Core
chorus repeated) phrase or number
of song lines) Track 10 Cooldown
Cts Musical counts C Chorus Total Time 40:14
F or B Forward or back ROM Range of motion
L Left V Verse
FUNCTIONAL 45-MINUTE FORMAT
M Middle
Track 01
节拍计数
Warm-up
Track 02 Squats
Track 03 Chest
Track 04 Back
1/1 2 counts down, 2 1/3 2 counts down, 6 Track 05 (45) Triceps/Biceps
counts up counts up
Track 07 (45) Lunges/Shoulders
1/1/2 2 counts down, 1/1/1/1 2 counts F or B,
2 counts hold, 4 2 counts down, 2 Track 09 (Bonus 45) Functional Training
counts up counts up,2 counts
F or B Track 10 Cooldown
2/2 4 counts down, 4 2/2/2/2 4 counts F or B, Total Time 41:44
counts up 4 counts down, 4
counts up, 4 counts
F or B 请注意：本次的45分钟版本中包括了定制的第5小节
（肱三头肌和肱二头肌组合训练）和第7小节（弓步
3/1 6 counts down, 2 4/4 8 counts down, 8
counts up counts up
1/2/1 2 counts down, 8/8 16 counts down, 16 和肩部组合训练）。
通过备选动作和原有的45分钟版
本的自由组合，在为期12周的训练期间为学员们提
4 counts hold, 2 counts up
counts up
供丰富多彩的课程。

01. 热身
重量选择小节要点
一个轻重量的杠铃和轻的杠铃片整个小节中，请务必使用清晰的NETT语言（动作名
备选动作：2个轻重量的杠铃片称、节奏和目标肌群）
，确保每位学员参与其中，以便
训练能够有序推进。
演示
基本站姿
MUSIC SEQUENCE/EXERCISE REPS

0:05 Instr / (Guitar chord) 2x8 SET Position
0:13 V1 / I’d move to Tokyo 4x8 4/4 DEADLIFT SET Stance 2x
0:28 Rep / I’d move to Tokyo 4x8 2/2 4x
0:44 PC / I was just scared 4x8 2/2 DEADROW (16cts) 2x
1 0:59 Instr / (Upbeat melody) 8x8 1/1 (8cts) 8x
1:30 (Strum) 4x8 2/2 UPRIGHT ROW 4x
1:45 PC / Still change my mind 4x8 1/1 8x
Option: 1/1 HIGH PULL
2:01 Instr / (Slow staggered 4x8 TRANSITION: Bar down, set up 1x plate for
strum) PLATE FRONT SQUAT MID Stance
2:16 V2 / I’d move to Tokyo 4x8 2/2 PLATE FRONT SQUAT MID Stance 4x
2:32 PC / I was just scared 4x8 1/1/2 4x
2:47 Still change my mind 4x8 1/1 PLATE SQUAT PRESS 7x
2 3:02 Rep / _ Let go, let 2x8

Use last 4cts to transition
TRANSITION: Set up PUSHUP on floor
3:10 _ Let go, let 2x8 1/1 PUSHUP 4x
Option: Kneeling or on knees or toes
3:18 _ Let, let, let 4x8 2/2 4x
3:33 Instr / (Low staggered 4x8 TRANSITION: Set up bar for SQUAT WIDE
strum) Stance
3:48 Rep / I’d move to Tokyo 4x8 2/2 SQUAT WIDE Stance 4x
3 4:04
4:19
PC / I was just scared
Still change my mind
4x8
4x8
1/1/2
1/1
4x
8x
4:35 Rep / _ Let go, let 8x8 1/1/1/1 ALT BACKWARD-STEPPING LUNGE L,
R (16cts) 4x
RECOVERY: Twist through torso. Shake out legs.

01. 5:14mins
技术和教授 3 宽距深蹲 / 交替后撤弓步下蹲
第 1 层 /第 2 层 / 第 3 层
基本站姿
最后一轮锻炼我们回到杠铃。这是一个教授学员注
第一层
意技巧的绝佳机会，以便他们为接下来的训练做好
在开始训练前，教授学员正确的基本站姿。
让他们进准备，也是一个很好的时机来建立和学员们的联系，
入强有力的提举姿势。帮助他们找到本次的训练目标。你可以思考一下如
何与学员沟通。
• 双脚与髋部同宽，脚尖略微向外
• 膝盖放松 • 宽距深蹲⸺双腿尽量分开，臀部向后向下坐，膝
• 双手与大腿一指距离盖向外推，髋关节弯曲呈90度
• 挺胸 • 交替后撤步弓步⸺后撤一大步，后膝向下，前方
大腿与地面平行，收紧腹部，使髋部和肩部正面前
• 肩膀向上，向后，再向下转动，肩胛骨收紧
方，双腿交替
• 腹部微收，核心收紧
沟通
1 硬拉/杠铃划船/直立划船/高拉
欢迎所有学员进入训练，表达你对抗阻训练的热爱。
第1层努力与教室内的每一名学员进行沟通，而不只是关
每项训练严格使用NETT语言 - 动作名称，训练节奏注站在前排的老学员。
以及目标肌群。
这能让你的教授内容清晰明了，学员容易跟上。
• 硬拉⸺以髋部为轴，身体前倾，滑动杠铃至膝盖
位置
• 杠铃划船⸺杠铃滑至膝盖，腹部，回到基本站姿
• 直立划船⸺杠铃上拉至胸部下方，手肘打开
• 高拉⸺杠铃上提，脚跟抬起，臀部夹紧
2 杠铃片颈前深蹲 / 杠铃片深蹲推举 / 俯卧撑

第一层/第二层
第2轮重点训练深蹲和俯卧撑。清晰地教授姿势和动
作实施，让所有学员都顺利地做出深蹲并跟上节奏。
俯卧撑使得整个上半身热起来，为后续锻炼做好准
备，给热身环节增加了功能性。提前给出备选动作，
让每位学员都参与其中。
• 杠铃片颈前深蹲⸺中距站姿，杠铃片置于锁骨
高度，臀部向后向下坐，挺胸，收腹，下蹲到膝盖呈
90度
• 杠铃片深蹲推举 – 增加杠铃片推举，推举时肘部
向前，举过头顶时腹部收紧
• 俯卧撑⸺双手打开，宽于肩部，收腹，以膝盖或
脚尖撑地，胸部下落至肘高，背部挺直

02. 深蹲
重量选择目标肌群
老学员：重量选择热身杠铃重的 2-4 倍中距深蹲：股四头肌
新学员：重量选择热身时杠铃重的 2 倍宽距深蹲：臀大肌、股四头肌
备选动作：1个大重量的杠铃片宽距站姿：臀大肌、侧臀肌和后链肌群
小节要点
教授学员三种站姿深蹲：中距、宽距、超宽距站姿深
蹲。重点是偏心负荷，这种负荷能产生张力，从而训
练肌肉并增强肌肉力量。

0:05 V1 / _ Falling out of 4x8 Set up SQUAT MID Stance
0:20 We got all the pieces 4x8 2/2 SQUAT MID Stance 4x
0:32 It feels like 4x8 3/1 4x
1 0:45 PC / Downtown
0:58 Instr / (Heavy synth)
4x8 1/3
16x8 COMBINATION 1 (32cts)
4x
4x
2x 2/2 SQUAT (16cts)
1:49 Rep / Downtown 4x8 TRANSITION: Heel–toe wider for SQUAT

WIDE Stance
2:02 V2 / Riding on the 4x8 2/2 SQUAT WIDE Stance 4x
2 2:27 PC / Downtown 4x8 1/3 4x

2:40 Rep / Downtown 16x8 COMBINATION 2 (64cts) 2x

WIDER Stance
Option: Put bar down and recover or add
weight
3 3:45 V / Riding on the

3:58 It feels like
4x8
4x8
2/2 SQUAT WIDER Stance
3/1
4x
4x
4:10 PC / Downtown 4x8 1/3 4x
5:13 Instr / (Low swirl) RECOVERY: Shake out legs. Quadriceps
Stretch.

02. DOWNTOWN 5:42mins
技术和教授 3 宽距深蹲
第 1 层 /第 2 层 / 第 3 层
1 中距深蹲
快速摇动手臂和腿，让学员选择更大的体重。教授第
第一层
一层执行提示，对超宽距深蹲的准备姿势，关注对齐
教授中距站姿深蹲的姿势和动作实施，让课程顺利方向、节奏和动作幅度。肌肉开始感到疲劳了，你在
进行。使用NETT教授深蹲技巧，包括节奏、目标肌群这个房间里会做什么来制造一个好的氛围？为了获
以及腿部位置，以此来激活股四头肌。提前给出提示得更多的训练效果，如何更好的驱动双腿？享受和学
语，让学员轻松掌握节奏和动作幅度。员在一起的时光；教授时和学员保持眼神交流，这样
更加真诚；表达你对训练的热爱；告诉学员你会陪他
• 双腿间距宽于髋部，脚尖微微朝外们完成每一个动作。重复效用™在此完全体现！
• 腹部收紧，支撑下背部
• 胸部挺起并保持住 • 放下杠铃并增加重量
• 肘部向前，置于杠铃下方，上背部发力 • 抖抖双腿，回到超宽距站姿
• 臀部向后向下坐 • 我们有超宽距深蹲
• 膝盖向前推出，股四头肌发力 • 臀部向后的幅度再大一点
• 膝盖向着脚尖方向运动，让肌肉发力 • 挺胸，收紧腹肌
• 臀部停在略高于膝盖处⸺这即是所要达成的幅 • 每一次重复重点放在对身体的控制力上
度 • 超宽站姿可以让臀部更灵活，动作幅度可以更大
• 感受偏心负荷 • 当你下蹲和起身时，重点放在双脚外侧向外推。
• 坚持到底
2 宽距深蹲
第一层/第二层小科普
重点训练臀大肌和垂直驱动力。迅速给出第1层基本收缩的偏心部分已被证明对肥大或肌肉发育有更大
姿势的提示，让每位学员都跟上。第二层的提示旨在的影响。这是由于负荷下的肌肉张力更大，可以激活
帮助学员从锻炼中受益更多。我们通过改善学员动更多的肌肉纤维。这种额外的压力也会增加肌肉损
作、调整训练强度和告知他们正在做什么以及会有伤（肌肉组织的微观破坏）的数量，从而强化修复过
什么感觉。程，这有助于构建更多的肌肉。
• 双脚间距比宽距深蹲大一脚距离
• 膝盖外推，臀大肌用力
• 臀部停在膝盖上方⸺这即是所要达成的幅度
• 膝盖沿着第二和第三脚趾方向向前推
• 保持上半身稳定，集中力量锻炼臀大肌
• 动作幅度要做到最大
• 偏心负载可最大程度地提升肌肉力量

03. 胸部训练
新学员和老学员：杠铃重量为深蹲时杠铃重量的三胸部推举：胸肌、肱三头肌和三角肌
分之一俯卧撑：胸肌、三角肌、肱三头肌和核心肌群
备选动作：2个中等重量的杠铃片
小节要点
教授杠铃训练的节奏和目标肌群，以便准确地实施
动作，提升肌肉力量。
教学重点放在清晰地教授包括
备选动作在内的动作实施上，确保所有学员能够完
成双手移动踏板俯卧撑。

0:05 Instr / (Guitar) 2x8 Set up CHEST PRESS
0:14 V1 / Met a girl, her name 4x8 3/1 CHEST PRESS 4x
0:28 Rep / Bom bom bom 4x8 2/2 4x
1 0:42 Instr / (Trumpets)

1:02 (Pulsing synth melody)
6x8
8x8
4/4
CHEST PRESS COMBINATION (32cts)
3x
2x
4x 1/1 CHEST PRESS (16cts)
7x PULSE CHEST PRESS (16cts)
1:29 Instr / (Low chant) 2x8 TRANSITION: Set up WALKING BENCH

PUSHUP on back of bench
1:36 (Low chant + beat) 12x8 WALKING BENCH PUSHUP M, L, M, R (32cts) 3x
1x 1/1 BENCH PUSHUP M (4cts)
L hand steps off bench (4cts)
1x 1/1 BENCH PUSHUP L (4cts)
L hand steps on bench (4cts)
2 R hand steps off bench (4cts)
1x 1/1 BENCH PUSHUP R (4cts)
R hand steps on bench (4cts)
Options: Kneeling or on knees or toes
2:18 (Trumpets) 2x8 2/2 BENCH PUSHUP 2x
2:24 (B up) 2x8 TRANSITION: Set up for CHEST PRESS
2:31 Instr / (Pulsing synth melody) 16x8 CHEST PRESS COMBINATION (32cts) 4x
3:26 Instr / (Low chant) 34x8 REPEAT SET 2
3 RECOVERY: Shake out the arms and roll the

shoulders. Chest Stretch.

03. ANITA 5:26mins
技术和教授卧推
• 换回杠铃动作
1 卧推
• 双手分开
第一层
• 我们将直接感受俯卧撑
教授学员建立胸部卧推预备姿势，确保他们可以正
确地推举。运用NETT来教授目标肌群和节奏，让学 • 向下弹动，保持尽可能低并控制住
员能够顺利完成执行，成功跟上节奏。在序列的早期 • 锁定核心肌群
阶段，清晰地教授俯卧撑组合动作以及备选动作的 • 弹动动作很重要，因为它能产生最大的张力
节奏，确保学员能顺利完成。
• 快速塑造肌肉线条
• 用力推，动作幅度做到最大
卧推
• 推拉杠铃
• 双手宽握杠铃杆
• 两脚分开与髋同宽，贴近踏板
3 双手移动踏板俯卧撑 / 卧推
• 杠铃置于肩部上方
第2层 / 第3层
• 肩膀下沉
最后一组双手移动踏板俯卧撑；身体迅速疲劳。鼓
• 目标肌群⸺胸中部励学员无论水平高低，每一次都要做到位��现在
• 收腹，下背部紧贴踏板他们需要你的帮助。请记住，学员锻炼的目的各有不
• 手肘位于手腕正下方同。在最后一轮中，我们要融合沟通、教导和激励。你
如何让每位学员坚持到最后？
• 肘部保持在踏板上方
• 开始推举时动作要尽量慢一些
• 第二轮 – 你应该知道该怎么做
• 向上推举杠铃的同时挤压胸部
• 4 次单词卧推，7 次低位弹动
• 注意你的肩膀⸺当手从踏板上下来时，胸部与
• 感受动作的强度
肘部持平
• 最低动作幅度，肩膀向下，核心收紧
• 全身作为一个整体向下运动
• 每次当一只手离开踏板时，核心肌群都会打开
2 双手移动踏板俯卧撑 / 卧推
• 整个上半身训练
第一层/第二层
• 我们才能变得强壮。
第2轮为双手移动踏板俯卧撑和卧推的组合动作。教
• 回到杠铃训练
授第一层双手移动踏板俯卧撑的姿势和动作实施，
让每位学员了解备选动作以及如何实施动作，要让 • 最后一组动作很难坚持，很容易感到力竭
每位学员都跟上。转换到卧推动作时，运用第二层的 • 保持低位，这样才能有效果
提示讲解如何通过提高动作实施表现来增大训练强 • 尽可能保持身体稳健
度，帮助肌肉快速预热，让学员从该训练收益更多。
• 掌根发力
• 我们唯一要做的就是跟随音乐的节奏直至结束
踏板双手移动俯卧撑
• 推拉带动上半身的变化，使上半身变得强壮
• 坐起，双手移动俯卧撑
• 从容易的开始
• 双手分开
• 1从中间按压，然后向右侧移动
• 你可以选择膝盖跪地
• 动作干净利落，尽可能把动作做到位
• 核心持续发力
• 背部挺直
• 如果用脚尖撑地，臀部和核心部位要更加保持稳
定

03. ANITA 5:26mins
小科普
弹动通过孤立训练并对最大阻力（在踏板按压上肘
部处于踏板水平时）的坚持来增加机械张力。这种额
外的张力可以快速跟踪目标肌肉中疲劳相关的变
化，从而产生我们所寻求的训练效果。增强力量，改
善肌肉发育。

04. 背部训练
老学员：杠铃重量等同或者重于胸部训练阶段；硬拉/高翻推举：后链肌群⸺臀大肌、腘绳肌、上下
新学员：杠铃重量与胸部训练阶段相同背部肌肉
备选动作：2个中至大重量的杠铃片硬拉 / 高拉：背阔肌、上背部肌肉和三角肌
小节要点
重点在于通过强有力的动作技巧，使背部后链肌群
发力，获取训练强度、力量和运动能力。
通过三轮训
练以稳固下盘，增加训练强度和熟练度。

0:05 Instr / (Whirl) 4x8 Set up DEADLIFT SET Stance
0:22 QC / Take me away 4x8 4/4 DEADLIFT SET Stance 2x
0:36 Instr / (Eerie strum) 4x8 2/2 4x
1 0:49
1:02 (Heavy)
4x8
8x8
1/1 DEADROW (8cts)
TRIPLE DEADROW (16cts)
4x
4x
1:29 Rep / Take me away 4x8 1/1 HIGH PULL 8x
1:42 Instr / (Heavy) 8x8 1/1 CLEAN & PRESS (8cts) 8x
2:09 Instr / (Low) 3½x8 RECOVERY

2:21 (Eerie strum) 4x8 2/2 DEADLIFT 4x
2:33 4x8 1/1 DEADROW (8cts) 4x
2 2:47 (Heavy) 8x8 TRIPLE DEADROW (16cts) 4x

3:54 Rep / Awaaay 6x8 RECOVERY

4:13 Instr / (Low swirl) 6x8 4/4 DEADLIFT 3x
3 4:34
4:47
(B up)
(Heavy)
4x8
8x8
1/1 DEADROW (8cts)
1/1 CLEAN & PRESS (8cts)
4x
8x
5:14 (Melody) 8x8 POWER PRESS (16cts) 4x
RECOVERY: Shake out arms and legs. Torso
Twists.
感谢你的新学员，并让他们知晓，如果他们有意愿，
他们现在可以离开。
04. AARENA 5:45mins
技术和教授 2 硬拉/杠铃划船/高位拉/推举
第二层
1 硬拉/杠铃划船/高位拉/推举
本节是关于强度的训练。重点放在第 2 层教授，然后
第一层
为学员留出空间让他们自己探索如何实施动作。告
教授清楚本节所有动作的姿势和执行。这将重点放诉他们每个动作对身体带来的益处，也就是我们为
在开发提举技巧上，从而强有力地开启本节训练。只何健身。
教授必要信息，确保在快速训练过程中学员能听到。
硬拉
硬拉
• 快速核对一下要领，臀部向后
• 基本站姿，找到最佳发力姿势
• 杠铃沿着大腿前侧移动
• 肘部向后，肩胛骨发力
• 核心用力
• 慢速硬拉
• 肩胛骨向下和向内
• 髋部以上，身体前倾
• 收腹，挺胸
杠铃划船
• 杠铃来到膝盖上方
• 双腿发力，用力拉杠铃
• 将杆拉入腿部，从第一组开始上背部发力
• 想象成有人向下拉杠铃
• 慢慢在对抗中下落
杠铃划船
• 双腿发力，从后面用力拉
• 髋部以上，身体前倾
• 我们应该能感觉到中背部因负荷产生疲劳
• 屈膝
• 杠铃拉至膝盖，腹部，膝盖，然后起身
高拉
• 起身时，脚跟用力，调动臀大肌和股后肌群
• 注意力放在垂直驱动肌群上
• 手肘向内向后收
• 主要是髋部和臀大肌发力
• 挺胸
• 收下巴，目视前方2米处
高翻推举
• 挺胸收腹
• 髋部以上身体前倾，中中后背发力
• 肩胛骨收紧
• 高拉时上背部发力
• 身体姿势前倾，保持稳固
• 推举时爆发动作
• 所有动连在一起时，每次重复都会形成爆发力
高拉
• 杠铃靠近身体
• 杠铃拉到胸部下方位置
• 提起脚跟，挤压臀肌
• 臀部向上向前用力
高翻推举
• 高翻推举
• 在锁骨位置翻转杠铃
• 推举时腹部收紧
• 杠铃靠近身体
• 将肘部从身前推举过头顶
• 上下翻转杠铃时臀部向后

04. AARENA 5:45mins
技术和教授
3 硬拉/杠铃划船/高拉/高翻推举/力量推举
第 1 层 /第 2 层 / 第 3 层
最后一节是强化学员对动作的掌握程度。本节中的
力量推举是最后的挑战。和你的学员沟通并鼓励他
们坚持完成动作，这样才能有训练成果。你会采取怎
样的方式带领所有学员坚持完成训练？我们一起完
成训练⸺通过伴着音乐亲身示范，展现你对锻炼的
热爱。
• 调整身体姿势
• 想象最后这组是一次机会，让你的身体获得力量
和神奇的感受
• 我们一起坚持到最后
• 充分利用感觉、训练强度和动力
• 抓住机会；拿起杠铃，运动是你的热爱
• 力量推举 – 双脚发力
• 收腹，挺胸
• 腿部始终用力
小科普
提高垂直驱动能力使我们能够安全地日常工作。提
升和推动物体离开地面的能力得到增强后，我们的
肌肉在日常生活中就更加轻松自如。这就是我们所
说的功能性健身。

05. 肱三头肌训练
新学员和老学员：1个轻重量到大重量的杠铃片肱三头肌屈伸：肱三头肌
肱三头肌、前三角肌和胸肌
肱三头肌俯卧撑：
小节要点平板支撑转体：腹直肌、腹斜肌和竖脊肌
孤立训练和整合训练是本小节的全部内容。重点放
在学员讲解技巧上，帮助他们理解什么水平适合他
们。预先提示对于学员的成就感和享受度而言至关
重要。展现你对音乐和动作的喜爱。

0:05 Instr / (Guitar) 2x8 Set up KNEELING O/H TRICEP EXTENSION
0:12 V1 / I called it back 4x8 4/4 KNEELING O/H TRICEP EXTENSION 2x
0:23 Grown man talking 4x8 2/2 4x
0:33 Br / _ Champagne 4x8 1/1/2 4x
0:44 C / Call me 8x8 4x PULSE KNEELING O/H TRICEP EXTENSION
(16cts) 4x
1 1:05 Ref / Aye aye _

1:16 Ohhhh
4x8
8x8
TRANSITION: Set up TRICEP PUSHUP on floor
COMBINATION 1 L (16cts) 4x
1x 2/2 TRICEP PUSHUP (8cts)
1x 2/2 ROTATING PLANK L (8cts)
1:38 Br / _ Champagne 4x8 HOVER
Use last 8cts to set up TRICEP PUSHUP
1:48 C / Call me 8x8 COMBINATION 2 L (16cts) 4x
2:10 Instr / (Guitar) 4x8 2/2 TRICEP PUSHUP 4x
2:20 Instr / (Low) ½x8 RECOVERY

2 2:22 Instr / (Guitar) 50x8 REPEAT SET 1 on R side
RECOVERY: Shake out arms. Tricep Stretches.

05. MONTERO (CALL ME BY YOUR NAME) 4:39mins
技术和教授 2跪姿过顶肱三头肌屈伸 / 肱三头肌俯卧撑、平板支
撑转体组合动作
1 跪姿过顶肱三头肌屈伸 / 肱三头肌俯卧撑、平板支
第2层 / 第3层
撑转体组合动作
再次重复所有动作，重点是快速增强目标肌群和备
第一层
选动作然后使用第二层和第三层的提示教授学员，
本小节分为两部分。前半部分主要教授姿势和动作帮助他们提升动作技术，并激励他们完成训练。
实施，重点是肱三头肌屈伸、俯卧撑和平板支撑转体
的目标肌群和节奏。每次只给出一个提示，给学员留
出一点时间，这样学员们就能理解具体的训练动作。 • 肱三头肌是有趣的肌肉
• 肘部用力进行孤立训练时，身体会变得越来越强
壮
跪姿过顶肱三头肌屈伸
• 你达到动作要求的幅度了吗？
• 膝盖朝下，跪姿
• 放下杠铃片，进行最后一组俯卧撑
• 双膝张开，将脚趾压在下面
• 肩胛骨向下后沉
• 夹紧臀部
• 身体向左侧转动
• 杠铃片置于头顶上方
• 有没有灼烧的感觉？
• 收腹，挺胸
• 肘部撑地平板支撑
• 肩膀后摆并下沉
• 收紧核心肌群和臀大肌以保持稳定
• 杠铃片来到颈部底部
• 不管你是用膝盖或脚趾撑地⸺只要确保它们在
• 手臂向上完全伸直
用力
• 肘部夹紧，向肱三头肌施压
小科普
肱三头肌俯卧撑、平板支撑转体组合
将身体作为一个整体进行平板支撑转体有助于训练
• 放下杠铃片，准备三头肌俯卧撑组合动作核心稳定肌群，从而在转体运动中保护我们。
让骨盆
• 双手与肩同宽独立于胸腔旋转会增加椎间盘压力并造成损伤。
• 2/2 俯卧撑并向右转动身体
• 膝盖或脚尖支撑；选择合适自己的方式
• 用力收紧核心，使身体作为整体进行平板转动
• 俯卧撑胸部下到肘部高度
• 肘部撑地平板支撑
• 收紧腹部；挺直背部
• 2 个快速的单次俯卧撑
• 肘部贴近肋骨
• 转体时手放在肩下
• 将臀部抬离地面

06. 肱二头肌训练
请注意：本小节包含露骨内容。
备选的歌曲可以用来替换这节
请使用具有相同编排的GIMME THAT。
2个轻重量至大重量杠铃片肱二头肌弯举：肱二头肌
备选动作：热身重量或更重的杠铃肱二头肌划船肱二头肌、中背部和上背部
小节要点
清晰地教授节奏，让学员沉浸在音乐的魅力中重点
放在肱二头肌弯举动作，找到肌肉张力感，并进行孤
立训练！

0:05 Instr / (Electric guitar) 4x8 Set up BICEP PLATE CURL SET Stance
0:17 V1 / Yeah one-two fleeka 8x8 COMBINATION 1 (16cts) SET Stance 4x
1x 1/1 ALT SINGLE-ARM BICEP PLATE
CURL L, R (8cts)
1x 2/2 BICEP PLATE CURL (8cts)
Option with bar:
1 2x 1/1 BICEP CURL (8cts)

1x 2/2 BICEP CURL (8cts)
0:41 C / What you want 6x8 1/1/2 BICEP PLATE CURL 6x
0:58 Instr / (Heavy synth) 8x8 COMBINATION 2 (16cts) 4x
1x 1/1 BICEP PLATE ROW (8cts)
1:22 V2 / Yeah one-two fleeka 8x8 COMBINATION 1 (16cts) SET Stance 4x

COMBINATION 2 (16cts)
2
2:09 Instr / (Heavy synth) 8x8 4x
2:33 V3 / _ Your boy got a 8x8 4x MID-RANGE PULSE PLATE CURL (16cts) 4x
2:57 Instr / (Electric guitar) 4x8 4/4 BICEP PLATE CURL 2x
3:08 Instr / (Low) ½x8 HOLD

3 3:10 V4 / Yeah one-two fleeka 36x8 REPEAT SET 2
RECOVERY: Shake out arms. Bicep Stretches.

06. DAMN RIGHT PT.2 4:59mins
技术和教授小科普
协同肌是力量训练的重要组成部分。这些是支撑或
1 肱二头肌杠铃片弯举、肱二头肌杠铃片划船动作
辅助肌肉，确保原动力安全有效地完成工作。本小节
组合
中的协同肌包括上背部和肩部的稳定肌群。肱二头
第一层肌划船有助于重新激活这些协同肌，增强弯举能力。
使用第1层姿势和动作提示，帮助学员找到最佳节奏
和幅度，运用杠铃片，引导他们感受音乐的强大和魅
力。
• 基本站姿
• 收腹，挺胸，肩部向后
• 收紧肩胛骨
• 交替弯举⸺如果你用的是杠铃，全程做单次弯
举
• 杠铃从肩膀前方开始，一直向下到大腿
• 肘部保持在肩部正下方，开始孤立训练
• 全幅度弯举
• 2次单次弯举和肱二头肌划船
• 至膝盖、肋部、膝盖，然后起身
2 肱二头肌杠铃片弯举, 肱二头肌杠铃片划船组合
动作
第二层
用第二层提示帮助学员进一步完善动作，建立动作
精度。当我们保持身体姿势的下盘和肘部姿势时，就
能够持续向目标肌群施压，在建立起强有力的平台，
以进行有效的塑身。
• 张力越来越强了
• 划船时保持手掌向上
• 4 次中位弯举
• 距离中线位置上下移动各一英寸
• 伸展时，手臂尽力伸直，做到完整幅度
• 开始感受到力量的冲击
3肱二头肌杠铃片弯举, 肱二头肌杠铃片划船组合动
作
第三层
最后一轮：肌肉逐渐超负荷，学员需要你的鼓励以完
成训练。你将如何帮助学员完成训练？
• 最后一轮，注意你的姿势
• 训练能产生令人快乐的内啡肽
• 用力挤压二头肌
• 还剩20秒
• 你知道⸺倒数最后一个获胜

07. 弓步训练
1 个轻至中重量杠铃片，和 1 个等于或小于热身时弓步：臀大肌和股四头肌
重量的杠铃
备选动作：自重训练
小节要点
重点放在教授弓步姿势，帮助学员建立正确的技巧，
从小节开始就达到训练强度和成果。在做动作时，教
导学员如何稳定臀大肌和获得力量。鼓励并带领学
员用杠铃完成最后一轮的所有深蹲和弓步动作。

0:05 Instr / (Drums) 4x8 Set up PLATE LUNGE L
0:20 Ref / (Chant) 4x8 2/2 PLATE LUNGE L 4x
Plate in R hand, R leg B
0:35 (Chant) 4x8 1/1/2 4x
1 0:50 Instr / (Heavy drums) 12x8 STEPPING LUNGE COMBINATION 1 L (8cts)
2x PULSE PLATE LUNGE L (4cts)
12x
R foot steps F (2cts)

R foot steps B (2cts)
1:35 Instr / (Low beat) 4x8 TRANSITION: Plate to L hand, set up PLATE LUNGE R
1:50 Ref / (Chant) 4x8 2/2 PLATE LUNGE R 4x
Plate in L hand, L leg B
2:05 (Chant) 4x8 1/1/2 4x
2 2:20 Instr / (Heavy drums) 12x8 STEPPING LUNGE COMBINATION 1 R (8cts)
2x PULSE PLATE LUNGE R (4cts)
12x
L foot steps F (2cts)

L foot steps B (2cts)
3:05 Ref / (Chant) 4x8 TRANSITION: Set up bar for SQUAT MID Stance
3:20 (Chant) 12x8 SQUAT/LUNGE COMBINATION (32cts) 3x
3x PULSE SQUAT MID Stance (8cts)
1x 1/1/1/1 BACKWARD-STEPPING LUNGE L
(8cts)
3 1x 1/1/1/1 BACKWARD-STEPPING LUNGE R
(8cts)
4:05 Instr / (Heavy drums) 16x8 STEPPING LUNGE COMBINATION 2 (64cts) 2x
8x 1/1 BACKWARD-STEPPING LUNGE L (32cts)
8x 1/1 BACKWARD-STEPPING LUNGE R (32cts)
5:05 Instr / (Drums) 4x8 16x PULSE SQUAT WIDE Stance 1x
RECOVERY: Shake out legs. Quadricep Stretches.

07. FOLLOW ME 5:22mins
技术和教授 3 深蹲 / 弓步组合动作
第 1 层 /第 2 层 / 第 3 层
1 杠铃片弓步
第3轮是杠铃深蹲和弓箭步。当学员逐渐变疲劳时，
第一层
根据第三层关于激励的提示帮助学员坚持完成训
使用简单的提示来教授弓步姿势和动作。预先给出练，讲一讲本节训练给我们带来感受有多么好，以及
提示，让每个学员都能成功完成动作。随着弓步节奏它能给我们的身体带来哪些变化。
加快，将重点放在步幅和姿势上，以确保双腿承受均
匀的负荷。这有助于减少前膝关节的压力。
• 放下杠铃片
• 拿起杠铃片
• 弯曲膝盖，拿起杠铃
• 大幅度后撤步
• 向上翻举杠铃至后肩肉厚的部位。
• 收腹，挺胸
• 准备中距站姿下蹲姿势
• 髋部和肩部向前摆正
• 三次小幅度深蹲
• 后膝靠向地面
• 前膝外推
• 挺胸，收腹
• 前侧大腿与地面平行
• 膝关节和臀部呈90度
• 站直，左腿弓箭步
• 2次弹动和收腿
• 感觉肌肉在燃烧
• 上半身保持稳定
• 感受腿部的动态力量
2 杠铃片弓步
• 深蹲时臀部向后向下坐
第2层 / 第3层
• 挺胸、收腹
在第2轮中，换另一条腿重复第1轮的训练内容。用第
2层教授重点帮助学员跟上训练，尤其是在开始疲劳 • 使用这种方法使腿部产生最大的疲劳感并启动无
时。引起他们的注意，用最真诚的方式传达信息、指氧通路
导训练。当你指导他们，激励他们时，最重要的是，让 • 将重心放在一条腿上
他们与自己的身体连接起来。通过提问来检验他们 • 动态弓步下蹲
的学习，这样你与学员间连接得更加紧密，你让他们
• 后脚尖点地
融入其中。
• 继续后撤一大步
• 将重量均匀分布于双脚以增强力量
• 向后撤一大步
• 胸部挺直
• 髋部向前摆正
• 保持低位时，会将压力施加于前腿
• 保持姿势稳定
• 宽距小幅度深蹲结束
• 将身体重量均匀分布于双腿。
• 将抵抗力转化为韧性
• 利用自由重量来刺激臀大肌
• 收缩两侧臀大肌
小科普
• 双脚用力蹬地
我们都知道弓箭步是一项很棒的功能性锻炼。它可
• 通过前股四头肌稳定身体
以训练我们日常所需活动的肌肉。在本小节中，通过
• 你能感觉到腿部肌肉在燃烧吗？单握一个杠铃片就可以增加这种效果。这会使得身
• 强化前腿的垂直和后腿的水平驱动力体的重心发生偏移，意味着另一个方向的臀中肌必
• 这些都是我们日常行走和跑步所需的肌肉须更加用力才能保持身体姿势向前摆正。当我们跑
步、提重物和爬楼梯时，这种类型的训练有助于保护
膝盖安全。

08. 肩部训练
2 片轻重量杠铃片和等于或略高于热身重量的杠铃杠铃训练：三角肌和斜方肌
备选动作：2个中等重量的杠铃片杠铃片训练：三角肌，斜方肌，上背部肌肉，后三角肌
小节要点
清晰地教授姿势和动作实施，以便学员能够精确地
实施动作并在整个小节训练中保持目标肌群的张
力。教导学员完成新动作 - 杠铃片眼镜蛇式弹动 - 以
加强肩部力量。

0:05 Instr / (Whirl) 4x8 Set up BARBELL UPRIGHT ROW SET Stance
0:18 V1 / _ Did you feel 8x8 4/4 BARBELL UPRIGHT ROW SET Stance 4x
0:44 _ And we all 8x8 2/2 8x
Use last 4cts to transition to O/H SHOULDER
PRESS
1 1:09 Instr / (Clap) 4x8 2/2 O/H SHOULDER PRESS 4x

1:22 (Eerie synth) 8x8 SHOULDER PRESS COMBINATION (16cts) 4x
2x 1/1 O/H SHOULDER PRESS (8cts)
1x 1/1/2 O/H SHOULDER PRESS (8cts)
1:47 (Low) 4x8 TRANSITION: Set up 2x plates for SIDE RAISE
2:00 V2 / _ And we all 8x8 2/2 SIDE RAISE SET Stance 8x

2:26 Instr / (Clap) 4x8 1/1/2 4x
2 2:39 (Eerie synth) 16x8 4x PLATE COBRA PULSE (32cts)

Hip hinge, arms extended (8cts), hold and pulse
4x
plate x4 (16cts), return to standing (8cts)
3:30 Instr / (Low) 4x8 RECOVERY: Option to put plates down

3 3:43 V3 / _ And we all 28x8 REPEAT SET 2
RECOVERY: Shake out arms. Shoulder Stretches.

08. SHAKE THE GROUND 5:43mins
技术和教授 3 侧平举 / 杠铃片眼镜蛇式弹动
第三层
1 杠铃直立划船 / 头顶肩部推举
我们再次重复第2轮。挑战在于让学员竭尽全力地完
第一层
成每次练习，建立肩部疲劳，最终让肩部力竭。
鼓励
注重直立划船和过肩推举的节奏、目标肌群和幅度，学员坚持下去，取得训练成果！
让你的学员出色地完成动作，取得良好的小节训练
效果。
• 如果你想加重训练，那就去做吧！
• 侧平举
杠铃直立划船
• 关注稳定性
• 姿势准备
• 感受音乐节奏
• 收腹，挺胸
• 感受并增强身体的肌肉张力
• 杠铃拉到胸部下方位置
• 向后伸展时尽可能抬高
• 肘部带动杠铃运动
• 保持躯干不动以进行孤立训练
• 开始燃烧吧
头顶肩部推举
• 杠铃翻转至锁骨位置
小科普
• 从下巴位置用力向上推
肩膀是我们身体中活动最频繁的的关节。这意味着
• 推举时肘部向前
我们的稳定肌群必须以最佳强度和精确度进行锻
• 挺胸，收腹炼，以帮助保持健康。
在提举时专注于目标肌群和姿
• 保持姿势势有助于训练这些肌肉以确保我们的安全。
2 侧平举/杠铃片眼镜蛇式弹动
第一层
变化训练的动作可以让学员在锻炼中坚持更久。在
第二轮训练中，我们使用杠铃片进行侧平举伸展和
新的杠铃片眼镜蛇式弹动，目标肌群为后三角肌。眼
镜蛇式动作的关键是创建一个强大的髋部以上身体
前倾姿势来使后链肌群发力，并通过手臂向后伸直
45 度来孤立训练后三角肌。
弹动时，专注于榨取和挤
压后肩肌肉。让肌肉真正燃烧起来！
侧平举
• 侧平举
• 收紧腹肌
• 挺胸
• 肘部停在肩膀下方
• 肩膀收紧, 形成一个稳定基础
杠铃片眼镜蛇式弹动
• 新动作 – 眼镜蛇式
• 髋部以上身体前倾
• 抬升手臂至45度
• 小幅度弹动
• 胸部抬起，肩胛骨挤压在一起
• 腹部收紧

09. 核心训练
小节要点目标肌群
简单地教授姿势和动作⸺每次教授一个提示，让学腿屈伸：下腹
员现学现用。当他们掌握动作之后，告知如何提升或交叉卷腹：腹直肌，斜肌
者降低强度，让每个人都收获成就感。
臀桥：后链肌群
核心肌肉，肩部稳定肌
登山跑 / 开合跳平板支撑：
0:05 Instr / (Rhythm) 2x8 Set up ALT SINGLE-LEG EXTENSION

0:13 V1 / Oh we played 8x8 2/2 ALT SINGLE-LEG EXTENSION F, B (16cts) 4x
Options: Extend leg to 45° or straight up or toe-tap
with knee bent
1 0:43 C / Oh yeah don’t go 4x8 1/1 ALT SINGLE-LEG EXTENSION F, B (8cts) 4x
0:59 Instr / (Drums) 4x8 1/1 CROSS CRAWL B, F (8cts) 4x
Options: Extend legs or toe-tap with knee bent
1:14 Rep / _ Baby don’t go 4x8 2/2 HIP BRIDGE 4x

1:30 V2 / In the corner 6x8 1/1/2 6x
1:53 C / Oh yeah don’t go 4x8 2x PULSE HIP BRIDGE (8cts) 4x
Hips only lower halfway down
Last rep, hold at the top for last 4cts
2:08 Ref / Come along 4x8 HIP BRIDGE HOLD WITH SLOW ALT HEEL WALK
2 (8cts)
Keep hips lifted, front foot walks out/in (4cts), B foot
4x
walks out/in (4cts)

2:23 C / Oh yeah don’t go 8x8 HIP BRIDGE HOLD WITH FAST ALT HEEL WALK
(8cts) 8x
Keep hips lifted, feet walk out/out/in/in alternating
lead leg, F, B, F, B (4cts), B, F, B, F (4cts)
2:54 Rep / _ Baby don’t go 2½x8 TRANSITION: Set up PLANK

3:05 V3 / I get, I get 8x8 2/2 MOUNTAIN CLIMBER F, B (16cts) 4x
Option: On knees
3:34 Ref / Oh yeah 4x8 1/1 MOUNTAIN CLIMBER F, B (8cts) 4x
3:50 Come along 4x8 TAP/SLOW CLIMBER COMBINATION (8cts) 4x
3 2x TOE TAP F, B (4cts)
1x MOUNTAIN CLIMBER F, B (4cts)
4:05 Oh yeah 8x8 JACK/FAST CLIMBER COMBINATION (8cts) 8x
2x PLANK JACK (4cts)
1x TRIPLE MOUNTAIN CLIMBER F, B, F (4cts)
Option: Continue TAP/SLOW CLIMBER
COMBINATION
RECOVERY: Shake out arms and legs.

09. DON’T GO YET 4:38mins
技术和教授 3 登山跑组合动作
第 1 层 /第 2 层 / 第 3 层
1 单腿伸展/交叉卷腹
我们将练习改为登山跑组合动作，挑战并完成核心
第一层/第二层
训练。精准指导：教授所有水平的姿势和动作实施，
教授所有动作的第1层姿势和动作实施要点，明确节不让任何人落后。伴随着这首清爽的音乐，带领他们
奏和目标肌群。完成训练。
交替单腿伸展 • 翻过身，准备平板支撑
• 侧身躺到地面上
• 双手与肩膀同宽，膝盖或脚趾撑地
• 手臂打开
• 慢速登山跑
• 收腹，下背部压向地板
• 臀部放低⸺腹部收紧
• 膝盖置于髋部上方，小腿平行与地面
• 背部挺直
• 每次伸出一条腿
• 撑起身体
• 伸腿时，下背部压向地面
• 新组合动作 – 侧面点地和攀爬
• 你可以做开合跳或点地
交叉卷腹
• 支撑腹肌，尽量减少反弹
• 指尖指向太阳穴
• 可以随时休息
• 向前扭转身体，然后落下
• 别急着离开
• 后背发力，重复动作
• 肩膀卷向对侧膝盖
• 从胸中部开始转动身体
• 双肘分开
• 收紧腹部，保持髋部和骨盆稳定
2 臀桥
第一层/第二层
新动作 – 臀桥。
讲解基本动作，以便学员轻松理解。
重点放在保持臀部的高度和水平上，以增强跑步等
活动时的水平驱动力利用动作和音乐来激励、教导
和连接学员。
• 双脚靠近臀部
• 从简单的 2-2 臀桥开始
• 挤压臀大肌发力，抬起臀部
• 脚跟发力
• 腹部收紧，稳定下背部
• 保持上抬，脚跟向外推，然后换边
• 脚跟向外走，向外，向内，然后换另一只脚
• 臀部保持水平
• 任何时候你需要休息，就可以休息
• 锻炼臀大肌、腘绳肌和核心肌群

10. 放松运动
小节要点
用音乐和动作与学员们建立联系，拉伸每一个目标
肌群。
MUSIC SEQUENCE/EXERCISE
0:05 Ref / _ Woah woah 4x8 Set up CHILDS POSE
0:21 V1 / Like a moth 4x8 CHILDS POSE
0:37 It’s just one 4x8 CHILDS POSE WITH SINGLE-ARM REACH L, R
0:53 PC / Good for you 4x8 2x CAT POSE (8cts) / COW POSE (8cts)
1 1:08 C / You call me 4x8 HIP FLEXOR STRETCH WITH ARM REACH R
After 16cts, L arm reaches towards floor for deeper
stretch
1:25 But does he know the 4x8 HIP FLEXOR STRETCH WITH ARM REACH L
reason After 16cts, R arm reaches towards floor for deeper
stretch
1:41 Truly lies 4x8 KNEELING HAMSTRING STRETCH L

1:57 Good for you 4x8 KNEELING HAMSTRING STRETCH R
2:13 PC / You call me 8x8 SEATED GLUTE STRETCH L, R
2 2:46 C / Truly lies 8x8

Use last 4cts to transition to standing
STANDING SHOULDER STRETCH L, R
3:17 Rep / Truly lies 8x8 STANDING QUADRICEP STRETCH L, R
3:50 Outro / Roll through shoulders and shake arms to finish

10. MOTH TO A FLAME 3:59mins
技术和教授
教授要点
• 用描述性的语言解释如何进行拉伸以及哪些部位
会有感觉。
• 感谢学员们参加今天的训练，祝贺他们完成训练！

05. 肱三头肌/肱二头肌训练
2 片中重量至大重量杠铃片肱二头肌弯举：肱二头肌
备选动作：杠铃重量等同或者重于热身阶段和 1 片站式杠铃片弯举，过顶推举：肱二头肌、三角肌、肱三
大重量杠铃片头肌
站式过顶推举肱三头肌伸展：肱三头肌
小节要点肱三头肌俯卧撑：肱三头肌和三角肌
每组训练很短，鼓励学员在训练中挑战自我高质量
地教授动作转换，让学员轻松地衔接各种不同的训
练。这将快速增加强度，因为将训练设置为超级组
合。

0:05 Instr / (Low strum) 2x8 Set up STANDING BICEP PLATE CURL SET Stance
0:14 V1 / Uh rolling in 4x8 2/2 STANDING BICEP PLATE CURL SET Stance 4x
1 0:33
0:51
_ I got a flight
C / Run it _
4x8
4x8
1/1/2
3x MID-RANGE PULSE PLATE CURL AND HOLD (8cts)
4x
4x
1:10 _ Bang 2x8 TRANSITION: Stack plates together and set up
STANDING PLATE CURL WITH O/H PRESS SET Stance
1:19 Br / Stop me 2x8 1/1/1/1 STANDING PLATE CURL WITH O/H PRESS SET
Stance (8cts) 2x
1:28 PC / _ Everybody 10x8 COMBINATION (16cts) 5x
scream 1x 1/1 STANDING PLATE CURL WITH O/H PRESS
(4cts)
2x 1/1 STANDING O/H TRICEP EXTENSION (8cts)
2 1x 1/1 O/H PRESS WITH PLATE CURL (4cts)
2:14 Instr / (Low) 2x8 TRANSITION: Set up TRICEP PUSHUP WITH ALT
FIREFLY on floor
2:24 (Dramatic) 5x8 1/1 TRICEP PUSHUP WITH ALT FIREFLY L, R (8cts) 4½x
Last rep, down and hold L
2:43 _ Bang 2x8 TRANSITION: Set up STANDING PLATE CURL WITH
3 2:54 Br / Stop me
O/H PRESS SET Stance
19x8 REPEAT SET 2
RECOVERY: Shake out arms. Tricep and Bicep Stretches.

05. RUN IT 4:20mins
技术和教授 3 站姿杠铃片弯举过顶推举 / 站姿过顶肱三头肌伸
展 / 肱三头肌俯卧撑交替萤火虫式
1 站式肱二头肌弯举
第2层 / 第3层
第一层
最后一轮锻炼。疲劳快速积聚⸺提醒学员控制姿
教授肱二头肌弯举的第 1 层姿势和动作实施，让每势，提升力量。你将说些什么做些什么来激励学员坚
位学员都能跟上节奏。持到最后呢？
肱二头肌杠铃片弯举 • 最后一次准备大幅弯举
• 拿起杠铃片 • 准备屈伸
• 基本站姿 • 锁定臀大肌和核心肌群
• 收腹，挺胸 • 身体保持静止稳固
• 肩胛骨收紧并固定 • 大幅度提升肌肉张力
• 杠铃片来到肩部位置 • 将肘部紧紧向肩膀后方收会使肱二头肌更加用力
• 然后一路向下 • 萤火虫式 9 次
• 肘部位于肩部正下方⸺开始孤立训练 • 身体稳固，背部挺直
• 中位弹动 3 次和停顿 • 再次收紧一切
• 功能性重量训练
2 站姿杠铃片弯举头顶推举/ 站姿头顶肱三头肌伸
展 / 肱三头肌俯卧撑交替萤火虫式
小科普
第一层/第二层
在推举和拉升动作之间的超级组合有助于保持高强
预先提示堆叠杠铃片或早点抓起一个大重量杠铃片度。本轮训练较短，可以让参与者尝试更重的重量，
进行头顶推举。花点时间帮助学员建立姿势，让他们有助于突破训练停滞期。
明白哪些部位运动，哪些部位需要保持不动的机制。
教导他们什么是出色的技巧，会有什么样的感受。
站姿杠铃片弯举过顶推举/ 站姿过顶肱三头肌伸展

• 堆叠杠铃片或拿起一个大杠铃片
• 反向弯举和推举
• 收腹，肘部略微向前
• 上来，在顶部复合伸展 2 次
• 目标肌群为颈背部
• 肘部内收
• 挺胸，收腹
• 稳定动作，以进行孤立训练
肱三头肌俯卧撑交替萤火虫式
• 你可以随时用膝盖撑地
• 收紧腹部，髋部和肩部朝向地板摆正
• 肘部靠近肋部
• 塑造手臂后侧线条

07. 弓步/肩部训练
杠铃重量等于或重于热身阶段，2 片轻到大重量杠直立划船 / 高翻推举后撤弓步下蹲：三角肌和后链
铃片肌群：臀大肌、股后肌群、上背部和下背部肌群
杠铃片弓步训练：三角肌、斜方肌、上背部肌群、臀大
小节要点肌、股四头肌、核心肌群和后链肌群
着重训练上半身和下半身的融合连接，强化功能性
力量，训练身体失衡。清晰教授各个动作的建立，提
前给出提示，帮助学员轻松跟上训练。

0:05 V1 / Hold on 4x8 Set up UPRIGHT ROW SET Stance
0:20 Rep / Hold on 8x8 2/2 UPRIGHT ROW SET Stance 8x
0:47 Instr / (Melody beat) 16x8 1/1/1/1 CLEAN & PRESS WITH BACKWARD-
STEPPING LUNGE L, R (16cts) 8x
1 Clean bar to collarbone while R foot steps B (2cts),
drop into Lunge and Press bar O/H (2cts), rise and
bring bar back to collarbone (2cts), step R foot into
SET Position (2cts). Repeat on other side
1:42 (Low) 4x8 TRANSITION: Set up 2x plates for PLATE LUNGE L 8x
1:56 Rep / Hold on 8x8 2/2 PLATE LUNGE L WITH 2/2 SINGLE-ARM SIDE
RAISE R 8x
Plate in R hand for SIDE RAISE, R leg B, plate in L
hand hangs to side
2 2:23 Instr / (Melody beat) 16x8 COMBINATION (16cts)

2x 1/1 PLATE LUNGE L WITH 1/1 SINGLE-ARM
8x
O/H SHOULDER PRESS R (8cts)

1x 2/2 PLATE LUNGE L WITH 2/2 O/H
SHOULDER PRESS R AND SIDE RAISE L (8cts)
3:18 Instr / (Low) 4x8 RECOVERY: Set up 2x plates for PLATE LUNGE R
3 3:32 Rep / Hold on 24x8 REPEAT SET 2 on other side
RECOVERY: Shake out arms. Shoulder and Quadricep
Stretches.

07. HOLD ON 5:10mins
技术和教授杠铃片弓步下蹲过肩推举和侧平举
• 新动作开始：2 单次过顶推举和缓慢的侧平举
1 直立划船 / 高翻推举后撤弓步下蹲
• 开始燃烧了
第1层
• 稍微挤臀大肌
教授杠铃肩部训练的第1层的姿势和动作实施要点，
注重节奏以及动作的幅度和准确度。塑造全身� • 推举时肘部向前
• 收紧腹肌以保持身体向前摆正和稳定
直立划船 • 复合力量训练。
• 基本站姿 • 肌肉力量大爆发
• 直立划船
• 杠铃拉到胸部下方位置 3 杠铃片弓步下蹲单臂侧平举 / 杠铃片弓步下蹲过
肩推举和侧平举
• 杠铃杆紧贴身体
第2层 / 第3层
• 以肘部带动动作
当学员换另一边也进展顺利时，给出第2层重点，让
• 推举到头顶时肩胛骨收紧
他们用身体去探索。你希望学员保持训练中的身心
连接，专注于改善身体不平衡。这首歌非常酷，可以
后弓步高翻推举杠铃营造氛围⸺利用起来！激励是关键！
• 新动作马上开始：高翻、推举、接住和复位
• 髋部、肩部向前摆正 • 最后一轮⸺重新检查身体姿势
• 收腹，挺胸 • 挤压前后臀大肌
• 在锁骨上方翻转杠铃 • 腿、肩膀和核心肌群⸺综合性工作
• 后腿一步变成长弓箭 • 保持中段稳固以增强控制力
• 推举时肘部向前 • 感觉肌肉格外用力
• 保持控制
小科普
2 杠铃片弓步下蹲单臂侧平举 / 杠铃片弓步下蹲过整合弓箭步和肩部模式是提升新陈代谢的好方法，
肩推举和侧平举可以进入一个强效训练区以完成锻炼。
第1层
教授新练习的第1层姿势和动作实施要点，注重节奏
以及动作的幅度和准确度。教授组合动作之前，预先
给出清晰的提示。强调节奏和幅度提示，让学员获得
成就感，追逐燃烧感。
单臂侧平举弓步下蹲
• 放下杠铃，拿起杠铃片
• 左脚向后撤步
• 大步
• 臀部正对前方，腹部收紧
• 侧平举和弓步
• 挺胸，收紧肩胛骨
• 另一只手臂自然下垂
• 举起杠铃片到肩部高度
• 前膝向外推，后膝向下
• 前侧大腿平行于地面

09. 功能性训练
45分钟课程
1 个轻重量杠铃和 1 个中重量杠铃片臀桥：后链肌群
卷腹：腹直肌
小节要点腹直肌、斜肌、背部伸
平板支撑和侧平板支撑转体：
我们专注于通过一系列不同的练习开发后链肌群。肌、肩部和肱三头肌
熟悉音乐，你就能提前给出提示，让学员轻松跟上。弓步下蹲：三角肌、臀大肌、股四头肌、核心肌和后链
向学员推介此类训练的好处。肌

0:05 Instr / (Intense pulse) 2x8 Set up PLATE HIP BRIDGE
0:13 V1 / _ Nobody ever 3x8 2/2 PLATE HIP BRIDGE 3x
seems to
PC / What I do 2/2 PLATE PUSH CRUNCH
1 0:25
0:42 C / I been spending
4x8
8x8 CRUNCH COMBINATION (16cts)
4x
4x
time 2x 1/1 PLATE HIP BRIDGE (8cts)
2x 1/1 PLATE PUSH CRUNCH (8cts)
1:18 Show me love ah! 2x8 TRANSITION: Set up PLANK

1:26 _ So me and my tips 2x8 PLANK
1:37 What I do 2x8 2/2 PLANK ALT SINGLE-LEG LIFT L, R (16cts) 2x
1:54 C / I been spending 8x8 PLANK COMBINATION (16cts) 4x
time 1x 1/1 PLANK ALT SINGLE-LEG LIFT L, R (8cts)
1x 2/2 ROTATING SIDE PLANK L (8cts)
TRANSITION: Set up 1x plate for PLATE LUNGE L
2 2:30 Rep / _ Gonna show
me love
2x8
2:39 Know me like I know 2x8 2/2 PLATE LUNGE L 2x

2:47 C / I been spending 12x8 LUNGE COMBINATION (16cts) 6x
time 2x 1/1 PLATE LUNGE L (8cts)
1x 2/2 TIPPING REAR DELTOID FLY WITH
SINGLE-LEG LIFT R (8cts)

3 3:42 V2 / _ Now I think I 36x8 REPEAT SET 2 on other side

45分钟课程
09. LOVE (SWEET LOVE) 6:08mins

技术和教授 • 侧平举杠铃片至肩部下方
• 收紧腹部，向前摆正髋部和肩部
1 杠铃片臀桥 / 杠铃片向上卷腹组合
• 现在正在测试全身
第1层
• 臀大肌发力提起腿部
教授臀桥的第1层姿势和动作，每次说明一个提示。
3 平板支撑组合，弓步下蹲组合
• 并排躺下
第2层 / 第3层
• 双腿分开，与肩同宽
换另一边，进行重复练习。第 2 层提示将提升强度负
• 杠铃片置于髋部上
荷，快速建立疲劳。这时学员需要你的帮助。你将做
• 挤压臀大肌些什么来帮助他们坚持到最后？
• 髋部向着地面摆正，并保持水平
• 杠铃片在肩膀上方并开始卷腹 • 放下杠铃片，回到平板支撑状态
• 从肋骨卷至臀部以激活上腹部 • 准备平板支撑，重新调整姿势
• 组合动作 – 2 臀桥和 2 卷腹 • 专注于感受肌肉持续的张力
• 保持核心控制力
2 平板支撑组合，弓步下蹲组合 • 肌肉稳定性越来越来强，可以承受更大的动作
第一层/第二层 • 最后一组做到最好
全新练习：教授第1层的姿势和动作实施要点，注重
动作的节奏和幅度。
平板组合动作
• 放下杠铃片
• 翻身到平板上
• 双手与肩同宽
• 稳定全身
• 前后抬腿
• 臀部发力，将腿抬升至臀部以上
• 锁定核心肌群和臀大肌
• 加上抬腿和平板支撑旋转
• 重点是将臀部抬离地面
• 全身作为一个整体运动
• 测试稳定性和控制
弓步下蹲组合动作
• 拿起轻量杠铃片
• 向后撤一大步呈弓步
• 慢速弓步下蹲
• 身体正对前方，腹部收紧
• 前侧大腿与地面平行
• 组合动作 – 2 单次弓步下蹲，身体前倾并慢慢提
升后腿

我们是莱美部落
我们是一个全球领导者家族，热衷于创造一个健康数以百万计的人每天都在一起凝聚汗水。音乐是我
的星球。们的灵魂。
我们无畏地鼓励他人爱上运动，发现自己真正的潜我们对它充满热情。它给予我们驱动力和凝聚力。
力。在尊重我们传统的同时，我们设定了未来的道路。我
运动是我们的全球行动。们立志于鼓舞他人、开拓进取，并打造尽可能多的人
性化课程。
我们的行动震撼了整个世界。我们消除偏见的界限，
并让所有人都能感受到运动的独特益处。我们相信我们可以改变世界。
我们是莱美部落
我们的意向声明
莱美全球大家庭由多家健身俱乐部组成，有来自全选择、授权和匹配适合音乐的编排是一个巨大的挑
球各国的教练和数百万的学员。战。
我们精选我们所使用的音乐，并尝试避免可能让
不同的地域、民族、种族、肤色和信仰共同组成了我人感到冒犯的语言或表达。
们对运动、音乐的热爱以及对健康生活的追求，不仅如果我们能做到，有时候也会有替代的动作（在小节
有益于我们自己，也有益于整个星球。列表下方）供你使用。
在莱美，我们尊重社区内的每个个体，并努力让所有我们欢迎全球大家庭敞开心扉与我们交流，这使不
人享受平等。同的观点得以表达，教育也将继续进行。
在我们选择展示者、音乐和动作时，我们理解不同的我们的大门一直对所有人敞开，随时准备好倾听和
群体和社会对于穿着、流行文化和舞蹈都有着不同学习。
的标准。最重要的是，我们对随时随地传递改变生活的健身
我们还知道在某些情境下，我们认为适合的东西在体验充满激情。
别人看来可能并不适合。
我们的目标是在尊重每一
个人的前提下尽量克服这些微妙的差异。

BODYPUMP 121
GLOSSARY
MUSIC
EXPRESS FORMATS
01. WARM-UP
02. SQUATS
03. CHEST
04. BACK
05. TRICEPS
06. BICEPS
07. LUNGES
08. SHOULDERS
09. CORE
10. COOLDOWN
05. TRICEPS/BICEPS
07. LUNGES/SHOULDERS
09. FUNCTIONAL TRAINING
DECLARATION OF INTENT
Les Mills’ instructor resources 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, uploading or sharing files on the internet or selling Les Mills’ instructor
resources to other people is illegal, and rips off Les Mills, its distributors and 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.

GLOSSARY
SET POSITION WIDE-STANCE SQUAT
Position Set-up Position Set-up
• Heels under hips • Bar on meaty part of upper back
• Toes turned out slightly • Heel–toe wider than
• Knees soft Mid Stance
• Hands thumb-distance from thighs • Chest up, light pinch between the shoulder
blades
• Gently draw the belly in and brace the abs
• Belly in and abs braced
• Lift the chest
• Lift the shoulders up, roll them back and
draw the blades down towards the spine Execution Set-up
• Chin tucked in • Hips sit back and down
• Knees track over toes
• Chest lifted, abs braced
• Butt stops just above knee at 90-degrees
Layer 2
• Push through your heels as you rise to activate
the glutes
Overhand Grip
• Push floor apart with your feet
• Squeeze the butt on the way up
MID-STANCE SQUAT
Position Set-up
• Bar on meaty part of upper back
• Feet slightly wider than hips with toes
turned out
• Chest up, light pinch between the shoulder
blades WIDE Stance
• Bring your elbows forward under the bar to
create strength through the upper back WIDER-STANCE SQUAT
Position Set-up
Execution Set-up • Same as for WIDE Stance
• Sit the butt back and down • Bar on meaty part of upper back
• Knees track forward, in line with toes • Heel–toe wider than Wide Squat
• Butt stops just above knee level – knees at • Chest up, light pinch between the shoulder
90-degree angle blades
Layer 2
• Finish with hips under shoulders Execution Set-up
• Feel the pressure in your quads • Hips sit back and down
• Brace the abs tighter in the Bottom Halves • Knees track over toes
• Chest up, abs braced
• Butt stops just above knee at 90-degrees
Layer 2
• Drive your feet apart
• Knees out
MID Stance Bottom Range
WIDER Stance

GLOSSARY
CHEST PRESS BENCH PUSHUP
• Hands wide on the bar • Hands just outside shoulder-width
• Bar above shoulders, bar at shoulder level; or • Back straight – abs braced to support the
bar over middle of chest mid-section
• Brace abs – lower back towards the bench • Chin tucked in
• Feet hip-width apart and close to the bench
Execution Set-up
Execution Set-up • Drop down to bring shoulders and chest to
• Bar to middle of the chest elbow level
• Elbows stop at bench level
• Bar over shoulders (top position) Layer 2
• Push the bench away
Layer 2 • Dropping the chest no lower than elbow
• Squeeze shoulder blades together on the way height minimizes rotator cuff stress
down to open the chest
• Drive upper back into the bench to stabilize
the upper body
DEADLIFT
Position Set-up
• SET Position
• Slight bend in the knees (20 degrees)
• Elbows to rear – slight pinch between the
shoulder blades
WALKING BENCH PUSHUP • Chin tucked in
Position Set-up
• Hands outside shoulder-width Execution Set-up
• Abs braced • Tip forward from the hips, keeping the
chest lifted
• On knees or toes
• Bar to knees
• Chin tucked in – eyes forward, 6½ feet
Execution Set-up (2 meters) in front
• Chest to elbow height (hand on the bench)
• Abs braced; back long and straight Layer 2
• Tension between shoulder blades all the way
Layer 2 through
• Body moves as one unit • Squeeze your hamstrings and glutes on the
• Push off the step as you move way up
• Heels grounded into the floor

GLOSSARY
DEADROW HIGH PULL
• SET Position • SET Position
• Slight bend in the knees (20 degrees) • Chest up, abs braced
• Elbows to rear – light pinch between the Execution Set-up
shoulder blades • Pull the bar up the body
• Tip forward from the hips, keeping the • Bar close to the body
chest lifted • Bar to lower chest
• Chin tucked in • Elbows above the bar
• Slight pinch between shoulder blades
Execution Set-up
• Drop and drive out of the hips
• Bar to the knees
• Squeeze glutes
• Bar into the belly button
• Lift the heels to initiate the movement
• Squeeze between the shoulder blades
• Abs braced, chest up
Layer 2
Layer 2
• Slide the bar up your thighs
• Drive the hips up to power the bar
• Squeeze the shoulder blades together
• Bend the legs for more stability and sit into
the butt
• Keep the shoulders away from the ears
Emphasizing a squeeze between the shoulder

blades will ensure that we engage the scapula
retractors and reduces the tendency for
participants merely to hinge backward from the
shoulder joint during the Row. These muscles are
key stabilizers of the shoulder and help prevent
injuries.

GLOSSARY
CLEAN & PRESS POWER PRESS
• SET Position • Set Stance
• Chest up, abs braced • Chest up, abs braced
• Knees bent • Bar to collarbones
Execution Set-up Execution Set-up

• Start with more knee bend and use the legs to • Straighten knees, drive bar upward
drive the bar up
• Keep the elbows soft at the top and slightly
• Keep elbows above the bar during Upright forward
Row phase
• Brace the abs as the bar moves above your
• Bar close to the body, lift to lower chest head
• Drop under the bar, bending the knees
• Clean the bar and hold in front of the Layer 2
collarbones
• Drive out of the legs, integrated upper and
• Press to the top lower body
• Use the legs to drive the bar up
• Abs braced as you press above the head
• Elbows slightly forward
• Bend the legs again, return to SET Position
• Bring the elbows up and over to lower the bar
Layer 2
Fast elbows under the bar. Lift your T-shirt with
the bar. Catch bar high on the chest and drive out
of the legs
KNEELING OVERHEAD TRICEP

EXTENSION
Position Set-up
• Plate extended over head
• Elbows facing forward
• Shoulders away from the ears
1 2 3 4 5 6 7
• Glutes squeezed
Execution Set-up
• Lower plate back and down to base of neck,
keeping elbows facing forward

GLOSSARY
TRICEP PUSHUP STANDING BICEP PLATE CURL
• Hands under shoulders • Knees soft, Split Stance or SET Position
• Abs braced • Arms by sides, palms face in, Bicep Plate Curl
• Back long and straight • Chest up
• Abs in and braced
Execution Set-up
• Lower chest to elbow level Execution Set-up
• Elbows tuck into ribs • Curl upward, rotating plates for bottom half
and full range
Layer 2 • Plates in front of shoulders in full-range Curl
• Drive the floor away • Extend down to thighs
Layer 2
• Brace abs to stop trunk sway
ROTATING PLANK
Position Setup
• Hands under shoulders
• Square your hips to the front
BICEP PLATE ROW
Position Set-up
• Legs in scissors position, top leg forward
• As Bicep Plate Curl
• Hips and shoulders move together
Execution Set-up
Layer 2 • Tip forward from the hips
• Body moves as a block • Plate to kneecaps
• Hips down • Pull the plate to ribcage, just under chest,
• Press down through bottom hand rotate plates as you row
Option: Rear leg down on the floor • Elbows pull high to the back
Layer 2
• Pull the forearms into the biceps
HOVER • Squeeze the biceps
Position Set-up
• Squeeze the shoulder blades together
• Elbows under shoulders
• Knees just outside hip-width, toes tucked
under
• Hips in line with shoulders
• Lift knees off floor
• Back long and straight
• Abs braced to support mid-section
Option: On knees
Execution Set-up
• Brace abs to keep the hips still
Layer 2
• Squeeze abs, quads and glutes to keep your
back long and straight as you fatigue

GLOSSARY
PLATE LUNGE BARBELL UPRIGHT ROW
• Plate in opposite hand • SET Position
• Long step back • Chest up, abs braced
• Feet stay hip-width apart • Slight pinch between the shoulder blades
• Hips and shoulders even and square to the
front Execution Set-up
• Knees in line with toes • Lift bar up to lower chest
• Belly in, abs braced and chest up • Lead with elbows
• Keep bar close to body
Execution Set-up
• Bend knees – back knee moves towards the Layer 2
floor
• Lead with the elbows
• Front thigh parallel to the floor
• Squeeze between the shoulder blades
Layer 2
• Focus on maintaining midline to engage glute
med
BACKWARD-STEPPING LUNGE
Position Set-up
• Feet hip-width and take a long step back OVERHEAD SHOULDER PRESS
• Hips and shoulders even and square to the Position Set-up
front • Split Stance
• Knees in line with toes • Weight even in front and back foot, knees soft
• Belly in, abs braced and chest up • Chest up, abs braced
• Bar to chin, elbows under wrists
Execution Set-up
• Bend knees – back knee moves towards the Execution Set-up
floor
• Press the bar upward
• Keep the elbows soft at the top and elbows
• Step up to the front heel level slightly forward
• Feet stay hip-width apart when you step back • Brace the abs as the bar moves above your
head
Layer 2
• It’s a long step every time Layer 2
• Stay low as we tap in • Keep your body upright and don’t lean back –
keep the work in the shoulders

GLOSSARY
STANDING SIDE RAISE ALT SINGLE-LEG EXTENSION
• SET Position • Lie down on floor, arms wide
• Elbows at 90-degrees • Feet close to butt
• Chest up, abs braced • Abs braced
• Lower back pressing down towards the
floor
Execution Set-up
• Lift the elbows to just below shoulder level
Execution Set-up
• Add the extension, straight arm
• Knees over hips and shins parallel
• Elbows slightly forward of shoulder line
• Extend one leg to 45 degrees
• Lead the movement with the elbows
• Anchor the shoulders down and press lower
• Chin tucked in back down towards the floor (as the leg
extends)
Layer 2 • Brace abs to stabilize hips and pelvis
• More range, more tension
• Keep the body still to isolate your shoulders Layer 2
• Shoulders away from the ears • Every time you extend your leg, feel the load
• Option: To increase intensity, widen the angle in the lower abs as you get stronger
at the elbow
CROSS CRAWL
Position Set-up
PLATE COBRA PULSE • Knees above hips
Position Set-up • Abs braced
• SET position
Execution Set-up
• Brace abs, lift chest
• Opposite shoulder to knee
• Knuckles face rear
• Extend opposite leg
• Twist from the center of chest
Execution Set-up
• Tip from the hip
Layer 2
• Arms lift to 45-degree angle
• Twist further across by lifting shoulder up and
• Keep the chest lifted and squeeze shoulder over
blades
• Abdominals on tight
HIP BRIDGE
Position Set-up
• Feet hip-width apart close to butt
• Arms wide, palms up
Execution Set-up
• Drive through your heels, and lift hips up
• Squeeze through your glutes

GLOSSARY
HIP BRIDGE HOLD WITH SLOW ALT STANDING PLATE CURL WITH
HEEL WALK OVERHEAD PRESS
• Feet hip-width apart close to butt • SET Position
• Arms wide, palms up • Brace abs, chest up
• Plates hang low
Execution Set-up
• Drive through your heels, and lift hips up Execution Set-up
• Squeeze through your glutes • Curl and Press
• Brace abs to stabilize lower back position • Elbows forward as you press
• Walking feet out and back in • Add on Extensions at the top of the Press
• Target the back of the neck
• Elbows tuck in
MOUNTAIN CLIMBER Layer 2

Position Set-up
• Stabilize the body to isolate the arms
• Abs braced to support the mid section
Execution Set-up
• Drive knees towards chest TRICEP PUSHUP WITH ALT FIREFLY
• Hips down Position Set-up
• Abs braced to keep hips square to floor • Hands under shoulders
• Knees close to floor • Abs braced
• Knees or toes
Execution Set-up
• Chest to elbow height
• Firefly knee comes out to the side
PLANK JACK • Brace abs to square hips and shoulders
Position Set-up • Elbows close to ribs
• Abs braced Layer 2
• Back long and stright • Upper body conditioning
Execution Set-up
• Feet jump put and in
• Feet shoulder-width
• Brace abs on landing
Layer 2
• Push the back down to stabilize the upper
body

GLOSSARY
CLEAN & PRESS WITH BACKWARD- PLATE LUNGE WITH SINGLE-ARM
STEPPING LUNGE PLATE SHOULDER PRESS
• SET Position • Feet hip-width apart
• Feet hip-width apart • Hips and shoulders even and square to the
• Bar in front of collarbones front
• Plate in hand
Execution Set-up
• Long step back
• Knees in line with toes Execution Set-up
• Belly in, abs braced and chest up • Big step back
• Bend knees – back knee moves towards the • Back knee moves towards the floor
floor • Brace abs to square hips and shoulders
• Keep the bar close to the body in the clean • Press plate over head
• Front thigh parallel to the floor • Elbows slightly forward at the top of the
• Press the bar up press
Layer 2
• Drive out of the front leg to engage the glutes Layer 2
• Compound training – all the major muscles
working
PLATE LUNGE WITH SINGLE-ARM

SIDE RAISE
Position Set-up
• Plate in hand PLATE PUSH CRUNCH
• Feet hip-width apart Position Set-up
• Chest up • Lie down on floor
• Elbows at a 90-degree angle • Feet close to butt
• Plate over shoulders
Execution Set-up
• Long step back Execution Set-up
• Bend rear knee towards floor • Crunch up
• Front thigh parallel • Ribs to hips
• Hips and shoulders square to the front • Tuck the chin in
• Elbows lift to side – just under shoulder Layer 2
level
• Lift shoulder blades to activate the upper abs
• Elbow slightly forward
Layer 2
• Maintain full range in the Lunge – integrated
training

GLOSSARY
PLANK TIPPING REAR DELTOID FLY WITH
Position Set-up
SINGLE-LEG LIFT
Position Set-up
• Knees just outside hip-width, toes tucked
• Long step back into Lunge
under
• Brace abs, chest up
• Hips in line with shoulders
• Square hips and shoulders to the front
• Lift knees off floor
• Abs braced to support mid-section Execution Set-up
Option: On knees • Tip forward from the hip, lifting back leg
• Plate stops under shoulder on the Side Raise
Execution Set-up • Brace abs to keep hips and shoulders
• Brace abs to keep the hips still square
• Squeeze glutes as you lift the back leg
Layer 2
• Squeeze abs, quads and glutes to keep your Layer 2
• Stabilizers are getting strong to carry over for
the bigger movements
PLANK WITH SINGLE-LEG LIFT

Position Set-up
• Hands shoulder-width apart
• Abs braced
Execution Set-up
• Squeeze butt to stop leg at hip level
• Brace abs to keep the hips still
Layer 2
• Squeeze abs, quads and glutes to keep your

MUSIC
Tokyo (5:14)
Moth To A Flame (3:59)
01 3LAU feat. XIRA
2019 Anjunabeats. 10 Swedish House Mafia & The Weeknd
Written by: Blau, Stanton, Schneider, Giersch Courtesy of the Universal Music Group.
Written by: Hedfors, Ingrosso, Nordstrom, Angello, Tesfaye
Downtown (5:42)
02 Nice Enough feat. Ash
Courtesy of Les Mills Music Licensing Ltd.
Written by: Blackwood
Anita (5:26) 45-MIN FORMAT

Armin van Buuren & Timmy Trumpet
Run It (4:20)
03 Courtesy of Armada Music B.V. under exclusive license from
Armin Audio B.V.
Written by: van Buuren, de Goeij, Bullimore, Record, Smith, 05 Philomena
2022 Les Mills Music Licensing Ltd.
Bunawan, Rothwell, Bonanno
Written by: Soewarno, Dold, Grigahcine, Ross, Taylor
Aarena (5:45)
Hold On (5:10)
04 ISOxo
2021 Sable Valley Records. 07 Duke & Jones x Sam Day
Written by: Isorena 2021 Duke & Jones.
Written by: Conibear, McKelvey, Day
MONTERO (Call Me By Your Name)

(2:22) Love (Sweet Love) (3:42)
05 Lil Nas X
2021 Columbia Records, a Division of Sony Music
09
Little Mix
2021 Sony Music Entertainment UK Limited.
Entertainment. Written by: Emenike, Aquilina, Edwards, P. Godfrey, R.
Godfrey, Pinnock, Quinn, Thirlwall
MONTERO (Call Me By Your Name) Love (Sweet Love) (2:26)

(2:17) Little Mix
Lil Nas X 2021 Sony Music Entertainment UK Limited.
2021 Columbia Records, a Division of Sony Music Written by: Emenike, Aquilina, Edwards, P. Godfrey, R.
Entertainment. Godfrey, Pinnock, Quinn, Thirlwall
damn Right Pt. 2 (3:10)

AUDREY NUNA & DJ Snake
06 2020 Arista Records, a division of Sony Music
Entertainment.
Gimme That (4:59)

damn Right Pt. 2 (1:49) ALT NOAM DEE feat. Mahteen
AUDREY NUNA & DJ Snake
2020 Arista Records, a division of Sony Music 06 Courtesy of Les Mills Music Licensing Ltd.
Written by: Fairley
Entertainment.
Follow Me (5:22)
07 Wiwek
2021 Axtone Records.
Written by: Mahabali
Shake The Ground (5:43)

08 NOAM DEE
Courtesy of Les Mills Music Licensing Ltd.
Written by: Fairley
Don’t Go Yet (4:38)

09 Trilobite Trilogy
2022 Les Mills Music Licensing Ltd.
Written by: Pentz, Unknown

BODYPUMP 121 CREDITS
Heels under hips, knees soft, chest up, core Program Director – Glen Ostergaard
braced, SET Position – let’s go! Chief Creative Officer – Dr. Jackie Mills
Program Coach – Kylie Gates
BODYPUMP 121 is a foundation workout with Creative Director – Diana Archer Mills
high reps and light weights to gain strength and
Technical Consultants – Bryce Hastings,
to tone all the muscles. Our smooth Warm-up
Andrew Newmarch and Rob Lee
connects the muscles to the bar before we hit
the Squats track. Long sets of single reps will dial Production Coordinator – Ariel Lu
up the strength and intensity. Similarly, the Chest
track has functional Walking Pushups and long
sets of heavy bar work to tone the upper body
and core. Heavy Rows and Cleans in the Back
track completes the big three – Squats, Chest and
Back, so the major lifting is done.
Supersetting Overhead Extensions with Tricep

Pushups hit the back of the arms before flipping
over and pulsing the biceps into shape. Long
sets of Lunges will train the legs and glutes, then
long sets of deltoid work will complete this classic
BODYPUMP workout. The theme is obvious –
high reps and time under tension. It definitely
delivers on the BODYPUMP promise.
Have fun with the BODYPUMP 45-minute tracks.

My favorite is the Functional Training track where
we build a strong powerhouse – the glutes, core
and back muscles – that will improve our posture
and increase our lifting capability.
Enjoy
Glen

L–R: Kaylah-Blayr Fitzsimons-Nu’u, Des Helu, Khiran Huston, Glen Ostergaard, Ben Main,
Kayla Atkins-Gordine, Vili Fifita and Kylie Gates
PRESENTERS
Glen Ostergaard (New Zealand) is the Program Kaylah-Blayr Fitzsimons-Nu’u (New Zealand)
Director for BODYPUMP, RPM™ and LES MILLS is a BODYPUMP, BODYSTEP™, LES MILLS
SPRINT™ and lives in Auckland. He is father to GRIT Series, LES MILLS TONE™, LES MILLS
three children and is an avid runner, cyclist and CEREMONY and LES MILLS CONQUER Instructor.
weight lifter. She lives in Auckland.
Kylie Gates (Australia) is the Head Program Khiran Huston (New Zealand) is a BODYPUMP,
Coach for BODYPUMP and a Creative LES MILLS TONE, LES MILLS SPRINT, LES MILLS
Director for BODYBALANCE™/BODYFLOW®, THE TRIP™, RPM and LES MILLS GRIT Trainer/
BODYATTACK™, LES MILLS CORE™, Presenter. She is a Les Mills x Stages Ambassador
LES MILLS BARRE™ and SH’BAM™. She is based and on the New Zealand TAP team. She is based
in Auckland. in Auckland where she works as an Agile Coach.
Ben Main (New Zealand) is a BODYPUMP, Vili Fifita (New Zealand) is a BODYPUMP,
BODYATTACK and LES MILLS GRIT™ Trainer LES MILLS TONE, BODYCOMBAT, LES MILLS
and is also a Les Mills Ambassador for all three CEREMONY, LES MILLS CONQUER and a
programs. He is a Creative Consultant at Les Mills LES MILLS SPRINT Instructor and a LES MILLS
International and lives in Auckland. GRIT Trainer/Presenter. He lives in Auckland.
Des Helu (New Zealand) is a BODYPUMP,

LES MILLS BARRE, LES MILLS GRIT and
BORN TO MOVE™ Presenter/Instructor and
a LES MILLS CEREMONY™ and LES MILLS
CONQUER™ Instructor. He is based in Auckland.
Kayla Atkins-Gordine (New Zealand) is a

BODYPUMP and LES MILLS GRIT Presenter/
Instructor and a BODYBALANCE/BODYFLOW
and LES MILLS SPRINT Instructor. She is based in
Auckland and is also a Yin Yoga teacher, a singer/
songwriter, and the Founder of Āwhina Wellness
as a holistic health coach.

HEY INSTRUCTORS EXPRESS FORMATS
When it comes to mixing up past releases, please 30-MINUTE FORMAT 45-MINUTE FORMAT
try to select tracks from the most recent material Track 01 Warm-up Track 01 Warm-up
to reflect current moves, music and training
principles. If you are teaching older choreography, Track 02 Squats Track 02 Squats
be sure to mix with modern tracks and do not Track 03 Chest Track 03 Chest
change the choreography; teach the tracks Track 04 Back Track 04 Back
as they were created but you can apply more
modern language and terminology. Track 09 Core Track 07 Lunges
Total Time 26:45 Track 08 Shoulders
RELEASE FEEDBACK Track 09 Core
Tell us what you think of this release.
Track 10 Cooldown
Visit http://www.lesmills.com/release-feedback
Total Time 41:49
KEY NEW 45-MINUTE FORMAT

Track 01 Warm-up
Alt Alternating R Right
Track 02 Squats
Instr Instrumental O/H Over head
Track 03 Chest
Intro Introduction Outro Last few bars of
music Track 04 Back
B up Build up PC Pre-Chorus Track 05 (45) Triceps/Biceps
Br Bridge (non-chorus) QC Quiet Chorus Track 07 (45) Lunges/Shoulders
Rep Reprise (part of the Ref Refrain (recurring Track 09 Core
chorus repeated) phrase or number
of song lines) Track 10 Cooldown
Cts Musical counts C Chorus Total Time 40:14
F or B Forward or back ROM Range of motion
L V
Left Verse
FUNCTIONAL 45-MINUTE FORMAT
M Middle Track 01 Warm-up
Track 02 Squats
COUNTS Track 03
Track 04
Chest
Back
1/1 1/3
2 counts down, 2 counts down, Track 05 (45) Triceps/Biceps
2 counts up 6 counts up
1/1/2 2 counts down, 1/1/1/1 2 counts F or B,
Track 07 (45) Lunges/Shoulders
2 counts hold, 2 counts down, Track 09 (Bonus 45) Functional Training
4 counts up 2 counts up,
2 counts F or B Track 10 Cooldown
2/2 4 counts down, 2/2/2/2 4 counts F or B, Total Time 41:44
4 counts up 4 counts down,
4 counts up,
4 counts F or B
Please note: These 45-minute formats include
3/1 6 counts down, 4/4 8 counts down, customized Tracks 5 (a combination of Triceps
2 counts up 8 counts up
and Biceps) and 7 (a combination of Lunges and
1/2/1 2 counts down, 8/8 16 counts down, Shoulders). Create variety in your classes during
4 counts hold, 16 counts up
2 counts up
this 12-week cycle by using this option, as well as
the original 45-minute format.

01. WARM-UP
WEIGHT SELECTION TRACK FOCUS
Light barbell and 1x light weight plate Be super clear on the NETT (Name of Exercise,
Option: 2x light weight plates Timing and Targets) throughout the track,
connecting everyone into the workout so they can
transition smoothly through all the changes.
DEMONSTRATE
SET Position
0:05 Instr / (Guitar chord) 2x8 SET Position

0:13 V1 / I’d move to Tokyo 4x8 4/4 DEADLIFT SET Stance 2x
0:28 Rep / I’d move to Tokyo 4x8 2/2 4x
0:44 PC / I was just scared 4x8 2/2 DEADROW (16cts) 2x
1 0:59 Instr / (Upbeat melody) 8x8 1/1 (8cts) 8x
1:30 (Strum) 4x8 2/2 UPRIGHT ROW 4x
1:45 PC / Still change my mind 4x8 1/1 8x
Option: 1/1 HIGH PULL
2:01 Instr / (Slow staggered 4x8 TRANSITION: Bar down, set up 1x plate for
strum) PLATE FRONT SQUAT MID Stance
2:16 V2 / I’d move to Tokyo 4x8 2/2 PLATE FRONT SQUAT MID Stance 4x
2:32 PC / I was just scared 4x8 1/1/2 4x
2:47 Still change my mind 4x8 1/1 PLATE SQUAT PRESS 7x
2 3:02 Rep / _ Let go, let 2x8

Use last 4cts to transition
TRANSITION: Set up PUSHUP on floor
3:10 _ Let go, let 2x8 1/1 PUSHUP 4x
Option: Kneeling or on knees or toes
3:18 _ Let, let, let 4x8 2/2 4x
3:33 Instr / (Low staggered 4x8 TRANSITION: Set up bar for SQUAT WIDE
strum) Stance
3:48 Rep / I’d move to Tokyo 4x8 2/2 SQUAT WIDE Stance 4x
3 4:04
4:19
PC / I was just scared
Still change my mind
4x8
4x8
1/1/2
1/1
4x
8x
4:35 Rep / _ Let go, let 8x8 1/1/1/1 ALT BACKWARD-STEPPING LUNGE L,
R (16cts) 4x
RECOVERY: Twist through torso. Shake out legs.

01. TOKYO 5:14mins
TECHNIQUE AND COACHING 3 WIDE SQUAT / ALTERNATING BACKWARD-
STEPPING LUNGE
SET POSITION
LAYER 1 / LAYER 2 / LAYER 3
LAYER 1
We go back to the barbell for the last block of
Before you begin, coach your class to find the SET work. It’s the perfect opportunity to coach your
Position. This will set them up for a strong lifting class on Technique reminders to get their bodies
position. ready for the workout ahead as well as using this
time to connect with your participants and what
• Heels under hips, turn the toes out slightly their goals for the workout might be – think of
how you can communicate this to them.
• Soften the knees
• Hands thumb-distance from thighs
• Wide Squat – heel-toe wider, hips go back
• Chest lifted and down, knees press out, hips to 90
• Shoulders up, back and down towards the degrees
spine • Alternating Backward-Stepping Lunge –
• Gently draw in and brace the core long step back, back knee down, front thigh
parallel to the floor, brace abs to square
hips and shoulders to front, switch legs
1 DEADLIFT / DEADROW / UPRIGHT ROW /
HIGH PULL
LAYER 1 CONNECTION
For each exercise, coach NETT – NAME OF Welcome your class to the workout by being
EXERCISE, TIMING and TARGET ZONES. engaging and showing your love of resistance
training. Try to connect with everyone in the
This makes your coaching clear and easy to
follow. room, not just your regular participants in the
front row.
• Deadlift – hinge forward from the hips, slide

the bar to the top of the kneecaps
• Deadrow – bar to the knees, belly and SET
Position
• Upright Row – bar stops at lower chest,
elbows wide
• High Pull – pull the bar up the body, lift
heels, squeeze glutes
2 PLATE FRONT SQUAT / PLATE SQUAT PRESS

/ PUSHUP
LAYER 1 / LAYER 2
The second block is focused on Squats and
Pushups. Coach clear Position and Execution
to get everyone moving well in the Squats and
working well with the Timing. Pushups are going
to warm the entire upper body, ready for the
workout ahead, bringing a functional feel to this
Warm-up. Offer choices early so everyone is
included.
• Plate Front Squat – Mid Stance, plate

at collarbones, hips sit back and down,
chest up, abs braced, hips and knees at 90
degrees
• Plate Squat Press – add a Plate Press, elbows
forward as you press, abs braced as you
push over head
• Pushup – hands outside shoulder-width,
brace abs, on knees or toes, chest to elbow
level, back long and straight

02. SQUATS
WEIGHT SELECTION MUSCLE FOCUS
REGULARS: 2–4 times Warm-up weight on barbell MID Squat: Quads
NEW: Double Warm-up weight on barbell WIDE Stance: Gluteus maximus, quads
Option: 1x heavy weight plate WIDER Stance: Gluteus maximus, side glutes,
posterior chain
TRACK FOCUS
Coach your class through the three stances: MID,
WIDE, WIDER-Stance Squat. The focus is on
eccentric load, which builds tension to enhance
muscle conditioning and strength.

0:05 V1 / _ Falling out of 4x8 Set up SQUAT MID Stance
0:20 We got all the pieces 4x8 2/2 SQUAT MID Stance 4x
1 0:45 PC / Downtown
0:58 Instr / (Heavy synth)
4x8 1/3
16x8 COMBINATION 1 (32cts)
4x
4x

WIDE Stance
2:02 V2 / Riding on the 4x8 2/2 SQUAT WIDE Stance 4x
2 2:27 PC / Downtown 4x8 1/3 4x

WIDER Stance
Option: Put bar down and recover or add
weight
3 3:45 V / Riding on the

3:58 It feels like
4x8
4x8
2/2 SQUAT WIDER Stance
3/1
4x
4x
4:10 PC / Downtown 4x8 1/3 4x
5:13 Instr / (Low swirl) RECOVERY: Shake out legs. Quadriceps
Stretch.

02. DOWNTOWN 5:42mins
TECHNIQUE AND COACHING 3 WIDER-STANCE SQUAT
1 MID-STANCE SQUAT
Quickly shake out arms and legs and offer
LAYER 1
participants a choice to go heavier with weight.
Coach Position and Execution set-up of the MID- Coach Layer 1 Execution cues for the Wider-
Stance Squat to get the class moving well. Use Stance Squat position with focus on alignment,
NETT to coach good Squat technique – referring timing and range. Fatigue is kicking in, so what
to Timing, Target zones and leg alignment to will you do to create a great feeling in the room
activate the quads. Early pre-cues will allow and drive big results and motivation for the
participants to follow easily with good timing and legs? Be in the moment with your class; look into
range cues. people’s eyes when you teach so you bring your
authentic self into the room; show your love of
• Feet outside hip-width, toes turned out this training; show you’re with them feeling every
slightly rep. This really is THE REP EFFECT™ in action!
• Abs braced to support lower back
• Lift the chest and keep it there • Put your barbell down and add weight
• Bring your elbows forward under the bar and • Shake out legs, reset heel–toe wider
create strength through the upper back • We have the Wider-Stance Squat
• Hips sit back and down • Sit the hips back further
• Knees push forward to load the quads • Chest up and brace abs
• Push your knees through the center of the • Focus on control every rep
feet to load the muscles perfectly • The Wider Stance allows more hip mobility,
• Butt stops just above knee line – that’s your which creates deeper range
range • Focus on pushing through the outside edge of
• Feel the eccentric load your feet as you go down and come up
• Mindset strong to the end
2 WIDE-STANCE SQUAT
LAYER 1 / LAYER 2 PUMP FACT
The focus is on glute and vertical drive. The eccentric component of a contraction
Quickly give all the basic Layer 1 alignment has been shown to have a greater effect on
cues so everyone is with you. Layer 2 cues are hypertrophy or muscle development. This is due
designed to help participants achieve more
to a greater muscular tension under load which
from the workout. We do this through improving
can activate more muscle fibers. This extra stress
Execution, manipulating the Intensity and
can also increase the amount of myotrauma
Educating them on what they are doing and how
it should feel, helping them to achieve. (microscopic breakdown of muscle tissue) and
therefore generate an enhanced repair process,
which helps to build more muscle.
• Heel–toe wider for Wide Squat
• Hips sit back and down
• Knees push out to engage glutes
• Butt stops just above knee line – that’s your
range
• Knees are tracking over second and third
toes
• Keep the solid foundation of the upper body
to bring focus to glutes
• Full range is what we need
• Eccentric load maximizes strength gains

03. CHEST
NEW and REGULARS: Barbell with one-third of Chest Press: Pectorals, triceps and deltoids
your Squats weight Pushup: Pectorals, deltoid, triceps, muscles of the
Option: 2x medium weight plates core
TRACK FOCUS
Coach great Timing and Targets with the barbell
for precise Execution for strength gains. Focus on
coaching clarity of Execution including options,
so the Walking Bench Pushups are achievable for
everyone.
0:05 Instr / (Guitar) 2x8 Set up CHEST PRESS

0:14 V1 / Met a girl, her name 4x8 3/1 CHEST PRESS 4x
0:28 Rep / Bom bom bom 4x8 2/2 4x
1 0:42 Instr / (Trumpets)

1:02 (Pulsing synth melody)
6x8
8x8
4/4
CHEST PRESS COMBINATION (32cts)
3x
2x
4x 1/1 CHEST PRESS (16cts)
7x PULSE CHEST PRESS (16cts)
1:29 Instr / (Low chant) 2x8 TRANSITION: Set up WALKING BENCH

PUSHUP on back of bench
1:36 (Low chant + beat) 12x8 WALKING BENCH PUSHUP M, L, M, R (32cts) 3x
L hand steps off bench (4cts)
1x 1/1 BENCH PUSHUP L (4cts)
L hand steps on bench (4cts)
2 R hand steps off bench (4cts)
1x 1/1 BENCH PUSHUP R (4cts)
R hand steps on bench (4cts)
Options: Kneeling or on knees or toes
2:18 (Trumpets) 2x8 2/2 BENCH PUSHUP 2x
2:24 (B up) 2x8 TRANSITION: Set up for CHEST PRESS
2:31 Instr / (Pulsing synth melody) 16x8 CHEST PRESS COMBINATION (32cts) 4x
3:26 Instr / (Low chant) 34x8 REPEAT SET 2
3 RECOVERY: Shake out the arms and roll the

shoulders. Chest Stretch.

03. ANITA 5:26mins
TECHNIQUE AND COACHING CHEST PRESS
• Transition back to the barbell
1 CHEST PRESS
• Hands wide
LAYER 1
• We are going to feel the Pushups straight away
Coach your class into the Position set-up for the
Chest Press to lift well. Use NETT to coach Targets • Pulse down, stay as low as you can and control
and Timing so participants are moving well with it
good Execution and they can follow the timing • Lock your core in
successfully. In the early phases of the sequence, • We love the Pulses – they create maximum
clearly coach timing of the combination for the tension
Pushups as well as options to ensure success.
• Shape and tone us fast
• Big push, big full range
CHEST PRESS
• Push and pull the bar
• Hands wide on the bar
• Feet hip-width apart, close to bench
3 WALKING BENCH PUSHUP / CHEST PRESS
• Bar over shoulders
LAYER 2 / LAYER 3
• Shoulders away from the ears
Final set for Walking Bench Pushups; the body is
• Target – middle of the chest
gaining fatigue fast. Encourage your class to work
• Brace abs, lower back towards the bench for quality reps with good Execution, no matter
• Elbows directly under the wrists what the level is… right now they need your help.
• Elbows top of the bench for range Remember, people come to train for different
reasons. We want to give a mix of Connection,
• Super slow to get the party started
Education and Motivation in this final block of
• You want to squeeze the chest as you push the effort. What will you do to keep everyone in the
bar up workout till the end of the track?
• 4 Singles, 7 Pulses down low
• Feel the intensity already
• Second round – you know where you’re going
• Bottom range, shoulders down, core tight
• Look after your shoulders – chest to elbow
2 WALKING BENCH PUSHUP / CHEST PRESS level when we step off the bench
LAYER 1 / LAYER 2 • Body is lowering as one strong unit
The second block is a mix of Walking Pushups • We have the core switching on every time we
and Chest Press. Coach Layer 1 Position and take one hand off
Execution of the Walking Pushup so everyone
knows what the options are and how to execute • Total upper body training
them so you don’t leave anyone behind. When we • This is how we get strong
transition back to Chest Press, help your class get • Back to the barbell
more out of the exercise by using Layer 2 cues
• The last set is going to be tough; fatigue is
that explain how to improve Execution to build
kicking in
more tension and intensity.
• Stay down low – this is where the results
happen
WALKING BENCH PUSHUP
• Keep your body as strong as you can
• Sit up, Walking Pushups
• Drive out of the heel of the hand
• Start easy
• The only thing we have to do is let the music
• Hands wide drive us to the finish line
• 1 press in the middle then walk to the right
• Pushing and pulling gets the upper body
side
strong and drives the change in the upper
• You can have your knees in close body
• Chest to elbow level for range
• Clean reps today – do what you can do well
• Core stays engaged
• Back long and strong
• Extra stability from the glutes and core if you’re
on your toes

03. ANITA 5:26mins
PUMP FACT
Pulses increase mechanical tension by isolating
and holding at the point of maximum resistance
(which in a Bench Press is when the elbows are
at bench level). This extra tension fast-tracks the
fatigue-related changes we need in the target
muscles to generate the training effects we are
seeking. Increased strength and improved muscle
development.

04. BACK
REGULARS: Barbell with Chest weight or more Deadlift / Clean & Press: Posterior chain –
NEW: Barbell with Chest weight glutes, hamstrings, lower and upper back
Option: 2x medium to heavy weight plates Deadrow / High Pull: Lats, muscles of the upper
back and deltoids
TRACK FOCUS
Focus on maintaining strong Technique to engage
the athletic chain in the back body for strength,
power and athletic results. Three rounds to set
foundation, add Intensity and mastery.
0:05 Instr / (Whirl) 4x8 Set up DEADLIFT SET Stance

0:22 QC / Take me away 4x8 4/4 DEADLIFT SET Stance 2x
0:36 Instr / (Eerie strum) 4x8 2/2 4x
1 0:49
1:02 (Heavy)
4x8
8x8
1/1 DEADROW (8cts)
TRIPLE DEADROW (16cts)
4x
4x
2:09 Instr / (Low) 3½x8 RECOVERY

2:21 (Eerie strum) 4x8 2/2 DEADLIFT 4x
2:33 4x8 1/1 DEADROW (8cts) 4x
2 2:47 (Heavy) 8x8 TRIPLE DEADROW (16cts) 4x

3:54 Rep / Awaaay 6x8 RECOVERY

4:13 Instr / (Low swirl) 6x8 4/4 DEADLIFT 3x
3 4:34
4:47
(B up)
(Heavy)
4x8
8x8
1/1 DEADROW (8cts)
1/1 CLEAN & PRESS (8cts)
4x
8x
5:14 (Melody) 8x8 POWER PRESS (16cts) 4x
RECOVERY: Shake out arms and legs. Torso
Twists.
Acknowledge your new participants and let them

know they can leave now if they choose to.
04. AARENA 5:45mins
TECHNIQUE AND COACHING 2 DEADLIFT / DEADROW / HIGH PULL /
CLEAN & PRESS
1 DEADLIFT / DEADROW / HIGH PULL /
LAYER 2
CLEAN & PRESS
This block is about creating Intensity. Focus
LAYER 1
on Layer 2 coaching, then allow space for
Coach how to execute all the moves in this participants to explore their own Execution.
block using Position and Execution set-up cues Empower them by explaining the benefits of the
for clarity. This brings focus to developing great movements – the WHY!
lifting Technique to start the track strongly. Only
say what you need to say so messages are heard
as the track moves fast. DEADLIFT
• Quick checklist, hips are going back
DEADLIFT • Bar is grazing the thighs
• SET Position to find our strong posture • Core is engaged
• Elbows to the rear for shoulder blade • Shoulder blades are down and in
engagement
• Slow Deadlift DEADROW
• Hinge forward from the hips • Drive out of the legs and pull hard through the
• Abs braced and chest up bar
• Bar to top of knees • Imagine someone is trying to pull the bar
down
• Pull the bar into the legs to engage the upper
back from the first set • Resist it, fight it
• Drive with the legs and pull hard through the
back
DEADROW
• We should be feeling the load produce fatigue
• Hinge forward from the hips
right into the mid back
• Bend the knees
• Bar to knees, belly, knees and rise
HIGH PULL
• Drive out of heel as you rise to recruit glutes
• Let’s focus on vertical driving muscles
and hamstrings
• More drive from the hips and glutes
• Elbows in and back
• Chest up
CLEAN & PRESS
• Chin tucked in, eyes look out 6½ feet (2
meters) • We’ve got the mid back in the hip hinge
• Lift chest and brace abs • Upper back in the High Pull
• Squeeze between the shoulder blades • Explosive movement in the Press
• Strong alignment in the hinge position • When we put it all together, we explode every
single rep
HIGH PULL
• Bar stays close to body
• Bar stops at lower chest
• Lift heels, squeeze glutes
• Drive hips forward and up
CLEAN & PRESS

• Clean & Press
• Catch bar at collarbones
• Brace the core in the Press
• Bar stays close to the body
• At the top, press elbows forward of the
face
• Hips back to catch on the way up and down

04. AARENA 5:45mins
TECHNIQUE AND COACHING
3 DEADLIFT / DEADROW / HIGH PULL /
CLEAN & PRESS / POWER PRESS
Final block is the time to create mastery in
participants’ bodies. One final kicker is the Power
Press in this block. Connect and Motivate your
participants to drive their training results. How will
you keep everyone in the zone until the finish?
We are training together – show your love of the
workout through genuine physical role-modeling
of working out to music.
• Reset the body

• Think of this final set as an opportunity – for
strength and the amazing feeling in the body
• Together we are going all the way
• Harness the feeling, the Intensity, the drive
• Take the opportunity; grab it and be proud of
it
• Power Press – drive out of the legs
• Brace the abs, lift chest
• Elbows slightly forward
• Leg power to the end
PUMP FACT
Improving capacity in our vertical drive ability
allows us to function safely day-to-day. By
enhancing the ability to lift and propel objects
away from the floor, our muscles are tuned in
and ready to go when we do this in everyday life.
That’s what we call functional fitness.

05. TRICEPS
NEW and REGULARS: 1x light to heavy weight Tricep Extension: Triceps
plate Tricep Pushup: Triceps, anterior deltoids and
pectorals
Rotating Plank: Rectus abdominis, obliques and
TRACK FOCUS
erector spinae
Isolation and integration is what this track is all
about. Focus on participants’ technique to help
them understand what level is right for them.
Pre-cues are essential for their success and
enjoyment. Show your love of the music and
movement.
0:05 Instr / (Guitar) 2x8 Set up KNEELING O/H TRICEP EXTENSION

0:12 V1 / I called it back 4x8 4/4 KNEELING O/H TRICEP EXTENSION 2x
0:23 Grown man talking 4x8 2/2 4x
0:33 Br / _ Champagne 4x8 1/1/2 4x
0:44 C / Call me 8x8 4x PULSE KNEELING O/H TRICEP EXTENSION
(16cts) 4x
1 1:05 Ref / Aye aye _

1:16 Ohhhh
4x8
8x8
TRANSITION: Set up TRICEP PUSHUP on floor
COMBINATION 1 L (16cts) 4x
1:38 Br / _ Champagne 4x8 HOVER
Use last 8cts to set up TRICEP PUSHUP
1:48 C / Call me 8x8 COMBINATION 2 L (16cts) 4x
2:10 Instr / (Guitar) 4x8 2/2 TRICEP PUSHUP 4x
RECOVERY
2
2:20 Instr / (Low) ½x8
2:22 Instr / (Guitar) 50x8 REPEAT SET 1 on R side
RECOVERY: Shake out arms. Tricep Stretches.

05. MONTERO (CALL ME BY YOUR NAME) 4:39mins
TECHNIQUE AND COACHING 2 KNEELING OVERHEAD TRICEP EXTENSION
/ TRICEP PUSHUP, ROTATING PLANK
1 KNEELING OVERHEAD TRICEP EXTENSION COMBINATION
/ TRICEP PUSHUP, ROTATING PLANK LAYER 2 / LAYER 3
COMBINATION
We repeat all the exercises again with a focus
LAYER 1
on reinforcing Targets and options quickly. Then
It’s a game of two halves. First half we focus on start to challenge participants by using Layer 2
coaching Position and Execution set-up with and 3 cues that help improve their Technique and
a focus on Targets and Timing for the Tricep Motivate them to the end.
Extension, Pushups and Rotating Plank. Think one
cue at a time, allowing space for each cue to land
so participants understand the Execution of the • Triceps are the fun muscles
exercise. • As we squeeze the elbows in to isolate, we are
getting stronger
KNEELING OVERHEAD TRICEP EXTENSION • Are you still getting the range?
• Come to your knees, kneeling position • Plate down, last set of Pushups
• Knees wide, tuck toes under • Shoulder blades down and back
• Squeeze glutes • Rotate to the left side
• Plate over head • Are you starting to feel the bite and the burn?
• Abs braced, chest up • Come down to Hover
• Shoulders back and down • Squeezing the core and butt to stabilize
• Plate to base of neck • Doesn’t matter which level you’re on, knees or
toes – just make sure you’re feeling it
• Full extension to the top
• Squeeze elbows in to load the triceps
PUMP FACT
TRICEP PUSHUP, ROTATING PLANK Focusing on moving the body as one in a

COMBINATION Rotating Plank helps to train our core stabilizers to
protect us during rotational movements. Allowing
• Plate down, set up for Tricep Pushup
our pelvis to rotate independently of our ribcage
combination
can increase disc stress and cause injury.
• 2/2 Pushup and rotate to the right side
• On knees or toes; choose what’s right for you
• Brace core hard so body moves as one in
the Rotating Plank
• Chest to elbow level in the Pushup
• Come down to the Hover
• Brace abs, back long and straight
• 2 fast Single Pushups this time
• Elbows in close to your ribcage
• Hands under shoulder as you rotate
• Lift the bottom hip away from the floor

06. BICEPS
Please note: This track contains explicit content. The alternative song can be used in its place.
Please use GIMME THAT with the same choreography.

2x light to heavy weight plates Bicep Curl: Biceps
Option: Barbell with Warm-up weight or more Bicep Row: Biceps, mid and upper back
TRACK FOCUS
Clearly coach Timing to hook participants into the
feel of the musical flavor. Focus on Execution of
the Bicep Curl to find the tension and isolation.
0:05 Instr / (Electric guitar) 4x8 Set up BICEP PLATE CURL SET Stance
0:17 V1 / Yeah one-two fleeka 8x8 COMBINATION 1 (16cts) SET Stance 4x
1x 1/1 ALT SINGLE-ARM BICEP PLATE
CURL L, R (8cts)
Option with bar:
1 2x 1/1 BICEP CURL (8cts)

1x 2/2 BICEP CURL (8cts)
0:58 Instr / (Heavy synth) 8x8 COMBINATION 2 (16cts) 4x
1x 1/1 BICEP PLATE ROW (8cts)
1:22 V2 / Yeah one-two fleeka 8x8 COMBINATION 1 (16cts) SET Stance 4x

COMBINATION 2 (16cts)
2
2:09 Instr / (Heavy synth) 8x8 4x
2:33 V3 / _ Your boy got a 8x8 4x MID-RANGE PULSE PLATE CURL (16cts) 4x
2:57 Instr / (Electric guitar) 4x8 4/4 BICEP PLATE CURL 2x
HOLD
3
3:08 Instr / (Low) ½x8
3:10 V4 / Yeah one-two fleeka 36x8 REPEAT SET 2
RECOVERY: Shake out arms. Bicep Stretches.

06. DAMN RIGHT PT. 2 4:59mins
TECHNIQUE AND COACHING PUMP FACT
Synergists are an important component of
1 BICEP PLATE CURL, BICEP PLATE ROW
COMBINATION strength training. These are supporting or
assisting muscles that allow the prime movers to
LAYER 1 do their job safely and effectively. Synergists in
Use Layer 1 Position and Execution cues to get this track include the stabilizing muscles in the
the participants moving with great Timing and upper back and shoulders. Bicep Rows help to
range, with the plates hooking them into the feel reactivate these synergists, enhancing our ability
and strength of the song. to perform the Curls.
• SET Position
• Abs braced, chest up, shoulders back
• Shoulder blades down into the back ribs
• Alternate the Curl – if you’re with the bar,
you’re doing full Singles
• Bar stops just in front of the shoulders and
down to thighs
• Elbow under shoulder to start the isolation
• Full range on the Curl
• 2 Singles and a Bicep Row
• Knees, ribs, knees and stand

COMBINATION
LAYER 2
Use Layer 2 cues that will help your class to move
with improved alignment, creating precision of
movement. When we focus on the foundation of
body position and alignment of the elbows this
keeps load in the target muscles and creates a
strong platform for effective conditioning.
• Tension starting to rise now

• Keep the palms up as you row
• 4 Mid-Range Curls
• Inch above and inch below the halfway mark
• Try and straighten your arms as you extend to
get the full range
• Start to feel the intensity kicking in

COMBINATION
LAYER 3
Final block: muscular overload is building and
your participants will need you to Motivate them
to the finish. How will you bring your class to the
finish line?
• Last round, check your posture

• Happy endorphins after training
• Squeeze your biceps harder
• 20 seconds left
• You know the deal team – last one to the
bottom wins

07. LUNGES
1x light to medium weight plate and barbell with Lunge: Glutes and quadriceps
Warm-up weight or more
Option: Body weight
TRACK FOCUS
Focus on coaching alignment of the Lunge to
help participants set great Technique to achieve
Intensity and results from the start of the track.
Educate your participants on the glute stability
and strength gains as we work dynamically.
Encourage and challenge them to use the barbell
for the final block of Squats and Lunges.
0:05 Instr / (Drums) 4x8 Set up PLATE LUNGE L

0:20 Ref / (Chant) 4x8 2/2 PLATE LUNGE L 4x
1
0:35 (Chant) 4x8 1/1/2 4x
0:50 Instr / (Heavy drums) 12x8 STEPPING LUNGE COMBINATION 1 L (8cts) 12x
2x PULSE PLATE LUNGE L (4cts)
R foot steps F (2cts)
R foot steps B (2cts)
1:35 Instr / (Low beat) 4x8 TRANSITION: Plate to L hand, set up PLATE LUNGE R
1:50 Ref / (Chant) 4x8 2/2 PLATE LUNGE R 4x
Plate in L hand, L leg B
2
2:05 (Chant) 4x8 1/1/2 4x
2:20 Instr / (Heavy drums) 12x8 STEPPING LUNGE COMBINATION 1 R (8cts) 12x
2x PULSE PLATE LUNGE R (4cts)
L foot steps F (2cts)
L foot steps B (2cts)
3:05 Ref / (Chant) 4x8 TRANSITION: Set up bar for SQUAT MID Stance
3:20 (Chant) 12x8 SQUAT/LUNGE COMBINATION (32cts) 3x
1x 1/1/1/1 BACKWARD-STEPPING LUNGE L (8cts)
3 1x 1/1/1/1 BACKWARD-STEPPING LUNGE R (8cts)
4:05 Instr / (Heavy drums) 16x8 STEPPING LUNGE COMBINATION 2 (64cts) 2x
8x 1/1 BACKWARD-STEPPING LUNGE L (32cts)
8x 1/1 BACKWARD-STEPPING LUNGE R (32cts)
5:05 Instr / (Drums) 4x8 16x PULSE SQUAT WIDE Stance 1x
RECOVERY: Shake out legs. Quadricep Stretches.

07. FOLLOW ME 5:22mins
TECHNIQUE AND COACHING 3 SQUAT / LUNGE COMBINATION
1 PLATE LUNGE
Block 3 is with the barbell working Squats and
LAYER 1
Lunges. As participants are fatiguing, help
Use simple cues to coach Position and Execution your class to commit to the end with Layer 3
of the Lunges. Focus on early pre-cues so Motivational cues that educate them on the
everyone is successful. As the Lunges become benefits of this sort of training and connect them
more dynamic, bring focus to stride length and with their bodies!
alignment to ensure there is even load in both
legs. This will help to reduce joint stress in the
front knee. • Plate down
• Pick up your plate • Bend knees and pick up the barbell
• Long step back • Clean it up onto the meaty part of the upper
back
• Brace the abs and lift the chest
• Set Mid Stance Squat position
• Hips and shoulders square to front
• Triple Pulse Squat
• Back knee towards the floor
• Hips back and down
• Front knee out
• Hips and knees to 90 degrees
• 2 Pulses and a step in
• Stand tall, left leg Lunge
• Should be feeling the muscles igniting now
• Stabilize through the upper body
• Feeling the dynamic strength in the legs
2 PLATE LUNGE
• Hips goes back and down on the Squat
LAYER 2 / LAYER 3
• Chest up and abs braced
Block 2 is a repeat of Block 1 but on the other
leg. Offering Layer 2 coaching focuses helps • Using this as a tool to create maximum fatigue
participants stay in the workout, especially when in the legs and fire up anaerobic pathways
fatigue is kicking in. Catch their attention and • We are going to stay on one leg
deliver your message, Educating in your own • Dynamic Lunges
authentic way. As you Educate you Motivate
and, most importantly, this connects participants • Tap the foot to back heel
with their bodies. Check their learning by asking • Keep taking the long step back
questions so your connection with them deepens • Even weight through both feet to build
and you involve them in the experience. strength
• Chest tall
• Take a long step back • When we stay low we are loading the front leg
• Square your hips to front • Wide-Stance Pulse Squats to finish
• Posture set • Transform resistance into resilience
• Rebalance your weight evenly in both legs
• We use the free weight to stimulate the glute PUMP FACT
medius
We all know that Lunges are a great functional
• Contract both sides of your glutes exercise. They deliver muscular conditioning for
• Push through the floor the activities we need day-to-day. In this track,
• Stabilizing through the front quad this effect is enhanced by holding a single plate.
• Can you feel the muscles fire in the legs? This offsets our center of gravity, which means the
opposite gluteus medius has to work harder to
• Strengthen vertical drive in the front leg and
maintain our alignment. This type of training helps
horizontal power in the back leg
keep our knees safe when we are running, lifting
• These are all the muscles we need for daily and climbing stairs.
walking and running

08. SHOULDERS
2x light weight plates and barbell with Warm-up Bar work: Deltoids and trapezius
weight or slightly more Plate work: Deltoids, trapezius, muscles of the
Option: 2x medium weight plates upper back, rear deltoids
TRACK FOCUS
Clearly coach the Position and Execution set-
up so participants execute the movements
with precision and maintain tension on the
target muscles for the entire track. Educate and
challenge your participants on the new move –
Plate Cobra Pulse – to strengthen the shoulders.
0:05 Instr / (Whirl) 4x8 Set up BARBELL UPRIGHT ROW SET Stance
0:18 V1 / _ Did you feel 8x8 4/4 BARBELL UPRIGHT ROW SET Stance 4x
0:44 _ And we all 8x8 2/2 8x
Use last 4cts to transition to O/H SHOULDER
PRESS
1 1:09 Instr / (Clap) 4x8 2/2 O/H SHOULDER PRESS 4x

1:22 (Eerie synth) 8x8 SHOULDER PRESS COMBINATION (16cts) 4x
2x 1/1 O/H SHOULDER PRESS (8cts)
1x 1/1/2 O/H SHOULDER PRESS (8cts)
1:47 (Low) 4x8 TRANSITION: Set up 2x plates for SIDE RAISE
2:00 V2 / _ And we all 8x8 2/2 SIDE RAISE SET Stance 8x

2:26 Instr / (Clap) 4x8 1/1/2 4x
2 2:39 (Eerie synth) 16x8 4x PLATE COBRA PULSE (32cts)

Hip hinge, arms extended (8cts), hold and pulse
4x
plate x4 (16cts), return to standing (8cts)
RECOVERY: Option to put plates down

3
3:30 Instr / (Low) 4x8
3:43 V3 / _ And we all 28x8 REPEAT SET 2
RECOVERY: Shake out arms. Shoulder Stretches.

08. SHAKE THE GROUND 5:43mins
TECHNIQUE AND COACHING 3 SIDE RAISE / PLATE COBRA PULSE
LAYER 3
1 BARBELL UPRIGHT ROW / OVERHEAD
SHOULDER PRESS We repeat Block 2 again and the challenge is to
get your participants to make the most out of
LAYER 1
each exercise, building shoulder fatigue with the
Focus on Timing, Targets and range for the outcome of total shoulder fatigue. Encourage
Upright Row and Shoulder Press so your class is them to stay in the work for results!
moving with great Position and Execution to set
the track up well.
• If you want to go heavier, ‘go for it’!
• Side Raise
BARBELL UPRIGHT ROW
• Focus on the stability
• Set the posture
• Feel the music
• Feel and build the muscular tension in the
• Bar stops at lower chest
body
• Lead with the elbows
• Go as high as you can in the rear work
• Keep the trunk still to isolate
OVERHEAD SHOULDER PRESS
• It’s biting now
• Clean the bar to the collarbones
• From the chin to the ceiling
PUMP FACT
• Elbows forward as you press
Our shoulders are the most mobile joints we have
• Chest up, abs braced in the body. This means our stabilizing muscles
• Lock your base have to operate with optimal strength and
precision to help keep them healthy. Focusing
2 SIDE RAISE / PLATE COBRA PULSE on Target zones and alignment as we lift helps
educate and condition these muscles to keep us
LAYER 1
safe.
Changing the exercises will help participants stay
in the workout for longer. In this second block, we
move to plate work for Side Raise Extensions and
the new Plate Cobra Pulse move where we target
the rear deltoids. The key in the Cobra work is
to create a strong hip hinge to challenge the
posterior chain and isolate the rear deltoids by
working on the 45-degree, arms straight. When
we pulse, focus on juicing and crushing the back
of the shoulders. It should really burn!
SIDE RAISE
• Side Raise
• Abs braced
• Chest up
• Elbows stop under the shoulders
• Shoulders are down into the back ribs, creating
a stable base
PLATE COBRA PULSE

• Incoming new move – Cobra
• Tip forward from the hips
• Arms lift to 45-degree angle
• Small Pulse
• Keep the chest lifted and shoulder blades
squeezed together
• Abdominals braced tightly

09. CORE
TRACK FOCUS MUSCLE FOCUS
Simple coaching of the Position and Execution Leg Extensions: Lower abdominals
– think one cue at a time, allowing participants Cross Crawls: Rectus abdominis, obliques
to hear it and apply it. Once they have learned Hip Bridge: Posterior chain
the exercises, help them understand how to Mountain Climber / Plank Jack: Muscles of the
increase or decrease the Intensity so everyone is core, shoulder stabilizers
successful.
0:05 Instr / (Rhythm) 2x8 Set up ALT SINGLE-LEG EXTENSION

0:13 V1 / Oh we played 8x8 2/2 ALT SINGLE-LEG EXTENSION F, B (16cts) 4x
Options: Extend leg to 45° or straight up or toe-tap
with knee bent
1 0:43 C / Oh yeah don’t go 4x8 1/1 ALT SINGLE-LEG EXTENSION F, B (8cts) 4x
0:59 Instr / (Drums) 4x8 1/1 CROSS CRAWL B, F (8cts) 4x
Options: Extend legs or toe-tap with knee bent
1:14 Rep / _ Baby don’t go 4x8 2/2 HIP BRIDGE 4x

1:30 V2 / In the corner 6x8 1/1/2 6x
1:53 C / Oh yeah don’t go 4x8 2x PULSE HIP BRIDGE (8cts) 4x
Hips only lower halfway down
Last rep, hold at the top for last 4cts
2:08 Ref / Come along 4x8 HIP BRIDGE HOLD WITH SLOW ALT HEEL WALK
2 (8cts)
Keep hips lifted, front foot walks out/in (4cts), B foot
4x
walks out/in (4cts)

2:23 C / Oh yeah don’t go 8x8 HIP BRIDGE HOLD WITH FAST ALT HEEL WALK
(8cts) 8x
Keep hips lifted, feet walk out/out/in/in alternating
lead leg, F, B, F, B (4cts), B, F, B, F (4cts)
2:54 Rep / _ Baby don’t go 2½x8 TRANSITION: Set up PLANK

3:05 V3 / I get, I get 8x8 2/2 MOUNTAIN CLIMBER F, B (16cts) 4x
Option: On knees
3:34 Ref / Oh yeah 4x8 1/1 MOUNTAIN CLIMBER F, B (8cts) 4x
3:50 Come along 4x8 TAP/SLOW CLIMBER COMBINATION (8cts) 4x
3 2x TOE TAP F, B (4cts)
1x MOUNTAIN CLIMBER F, B (4cts)
4:05 Oh yeah 8x8 JACK/FAST CLIMBER COMBINATION (8cts) 8x
2x PLANK JACK (4cts)
1x TRIPLE MOUNTAIN CLIMBER F, B, F (4cts)
Option: Continue TAP/SLOW CLIMBER
COMBINATION

09. DON’T GO YET 4:38mins
TECHNIQUE AND COACHING 3 MOUNTAIN CLIMBER COMBINATION
1 ALTERNATING SINGLE-LEG EXTENSION /
CROSS CRAWL We change the exercises to a Mountain Climber
combination to challenge and finish off the core.
LAYER 1 / LAYER 2
Coach with precision: Position and Execution
Coach the Layer 1 Position and Execution set-up of all levels so you don’t leave anyone behind.
of all of the moves with clear Timing and Target Motivate them to finish with this cool song.
coaching.
• Roll over and set up Plank

ALTERNATING SINGLE-LEG EXTENSION • Hands shoulder-width, on knees or toes
• Come down to the floor, side-on
• Mountain Climber slow
• Arms are wide
• Hips are low – abs are braced
• Abs braced, lower back towards the floor
• Knees over hips, shins parallel
• Push the floor away
• Extend one leg at a time
• New combination – tap side and climb
• Lower back pressing down towards the
floor as your legs extend • You can do a Jack or Tap
• Brace the abs to minimize the bounce
CROSS CRAWL • Take a rest any time
• Fingertips to the temples • Don’t go yet
• Twist to the front and lower down
• Repeat to the back
• Opposite shoulder to knee on the twist
• Twisting from the center of the chest
• Keep elbows wide
• Brace abs to stabilize hips and pelvis
2 HIP BRIDGE
LAYER 1 / LAYER 2
New exercise – Hip Bridge. Cover the basics so
the class can follow easily. Focus on keeping the
hips high and level to enhance horizontal drive
for activities like running. Motivate, Educate and
Connect with the moves and music.
• Feet in close to butt

• Start easy – 2/2 Hip Bridge
• Squeezing the glutes to lift the hips
• Driving out of the heels
• Brace abs to stabilize lower back position
• Stay up and dig heel out then change sides
• Walking feet out, out, in and switch
• Keep the hips level
• Any time you need a break, take it
• We are working the glutes, hamstrings and
core

10. COOLDOWN
TRACK FOCUS
Connect your members through music and
movement to stretch each worked muscle group.
MUSIC SEQUENCE/EXERCISE
0:05 Ref / _ Woah woah 4x8 Set up CHILDS POSE

0:21 V1 / Like a moth 4x8 CHILDS POSE
0:37 It’s just one 4x8 CHILDS POSE WITH SINGLE-ARM REACH L, R
0:53 PC / Good for you 4x8 2x CAT POSE (8cts) / COW POSE (8cts)
1 1:08 C / You call me 4x8 HIP FLEXOR STRETCH WITH ARM REACH R
After 16cts, L arm reaches towards floor for deeper
stretch
1:25 But does he know the 4x8 HIP FLEXOR STRETCH WITH ARM REACH L
reason After 16cts, R arm reaches towards floor for deeper
stretch
1:41 Truly lies 4x8 KNEELING HAMSTRING STRETCH L

1:57 Good for you 4x8 KNEELING HAMSTRING STRETCH R
2:13 PC / You call me 8x8 SEATED GLUTE STRETCH L, R
2 2:46 C / Truly lies 8x8
Use last 4cts to transition to standing
STANDING SHOULDER STRETCH L, R
3:17 Rep / Truly lies 8x8 STANDING QUADRICEP STRETCH L, R
3:50 Outro / Roll through shoulders and shake arms to finish

10. MOTH TO A FLAME 3:59mins
TECHNIQUE AND COACHING
COACHING TIPS
• Be descriptive in how to stretch and where
they should be feeling it
• Acknowledge the effort that’s gone into the
workout today and congratulate them on
completing it!

05. TRICEPS/BICEPS
2x medium to heavy weight plates Bicep Curl: Biceps
Option: Barbell with Warm-up weight or more Standing Plate Curl, O/H Press: Biceps, deltoid,
and 1x heavy weight plate triceps
Standing O/H Tricep Extension: Triceps
Tricep Pushup: Triceps and deltoids
TRACK FOCUS
Encourage participants to challenge themselves
as the sets are short. Coach Execution and
transitions well so the class can follow easily
through the different exercises. This will build the
Intensity fast, as we superset the exercises.

0:05 Instr / (Low strum) 2x8 Set up STANDING BICEP PLATE CURL SET Stance
0:14 V1 / Uh rolling in 4x8 2/2 STANDING BICEP PLATE CURL SET Stance 4x
1 0:33
0:51
_ I got a flight
C / Run it _
4x8
4x8
1/1/2
3x MID-RANGE PULSE PLATE CURL AND HOLD (8cts)
4x
4x
1:10 _ Bang 2x8 TRANSITION: Stack plates together and set up
STANDING PLATE CURL WITH O/H PRESS SET Stance
1:19 Br / Stop me 2x8 1/1/1/1 STANDING PLATE CURL WITH O/H PRESS
SET Stance (8cts) 2x
1:28 PC / _ Everybody 10x8 COMBINATION (16cts) 5x
scream 1x 1/1 STANDING PLATE CURL WITH O/H PRESS
(4cts)
2x 1/1 STANDING O/H TRICEP EXTENSION (8cts)
2 1x 1/1 O/H PRESS WITH PLATE CURL (4cts)
2:14 Instr / (Low) 2x8 TRANSITION: Set up TRICEP PUSHUP WITH ALT
FIREFLY on floor
2:24 (Dramatic) 5x8 1/1 TRICEP PUSHUP WITH ALT FIREFLY L, R (8cts) 4½x
Last rep, down and hold L
2:43 _ Bang 2x8 TRANSITION: Set up STANDING PLATE CURL WITH

3 2:54 Br / Stop me
O/H PRESS SET Stance
19x8 REPEAT SET 2
RECOVERY: Shake out arms. Tricep and Bicep Stretches.

05. RUN IT 4:20mins
TECHNIQUE AND COACHING 3 STANDING PLATE CURL WITH OVERHEAD
PRESS / STANDING OVERHEAD TRICEP
1 STANDING BICEP PLATE CURL EXTENSION / TRICEP PUSHUP WITH
LAYER 1 ALTERNATING FIREFLY
Coach Layer 1 Position and Execution set-up of LAYER 2 / LAYER 3
the Bicep Curls to get everyone moving well on Final block of work. Fatigue is accumulating
the Timing. fast – remind participants of posture for control
and strength gains. What will you say and do to
BICEP PLATE CURL Motivate your class to the end?
• Pick up your plates
• SET Position • Last time to set up the big Curl
• Brace abs and lift chest • Set the Extensions
• Squeeze the shoulder blades together and set • Lock in the glutes and core
the scapula • Body is still and strong
• Plates to shoulders • Big range to maximize the muscle tension
• Lower all the way down • Tucking elbows in tightly under the shoulders
• Elbows directly under shoulders – that’s will make the biceps work harder
going to start the isolation • 9 reps of the Firefly
• Mid-range Pulse 3 times and pause • Body strong and long
• Brace everything again
2 STANDING PLATE CURL WITH OVERHEAD • Functional body weight training
EXTENSION / TRICEP PUSHUP WITH
ALTERNATING FIREFLY PUMP FACT
LAYER 1 / LAYER 2 Supersetting between our press and pull
movements helps keep the Intensity high.
Pre-cue to stack plates or grab a big plate early The shorter blocks may allow participants to
for overhead work. Take the time to set people up experiment with heavier weights, helping break
well so they understand the mechanics of what’s through training plateaus.
moving and what’s not. Educate them on what
good Technique looks and feels like.
STANDING PLATE CURL WITH OVERHEAD

EXTENSION
• Stack your plates together or grab a big plate
• Reverse Curl and Press
• Abs braced, elbows slightly forward
• Come up, integrated extension 2 times at the
top
• Target is the back of the neck
• Elbows tuck in
• Stabilize to isolate
TRICEP PUSHUP WITH ALTERNATING FIREFLY

• Chest to elbow height
• You can bring your knees in any time
• Brace abs to square hips and shoulders to
floor
• Elbows close to ribs
• Shape and tone the back of the arms

07. LUNGES/SHOULDERS
Barbell with Warm-up weight or more and 2x light Upright Row / Clean & Press with Backward-
weight plates Stepping Lunge: Deltoids and posterior chain –
Glutes, hamstrings, lower and upper back
TRACK FOCUS Lunge with Plate Work: Deltoids, trapezius,
muscles of the upper back, glutes, quads, core
The coaching focus is on integrating the
and posterior chain
connection from the lower to upper body to
optimize functional strength and focus on any
imbalances in our bodies. Clear set-up of each
exercise, along with early pre-cues, is essential for
your participants to be able to follow easily.
0:05 V1 / Hold on 4x8 Set up UPRIGHT ROW SET Stance

0:20 Rep / Hold on 8x8 2/2 UPRIGHT ROW SET Stance 8x
0:47 Instr / (Melody beat) 16x8 1/1/1/1 CLEAN & PRESS WITH BACKWARD-
STEPPING LUNGE L, R (16cts) 8x
1 Clean bar to collarbone while R foot steps B (2cts),
drop into Lunge and Press bar O/H (2cts), rise and
bring bar back to collarbone (2cts), step R foot into
SET Position (2cts). Repeat on other side
1:42 (Low) 4x8 TRANSITION: Set up 2x plates for PLATE LUNGE L 8x
1:56 Rep / Hold on 8x8 2/2 PLATE LUNGE L WITH 2/2 SINGLE-ARM SIDE
RAISE R 8x
Plate in R hand for SIDE RAISE, R leg B, plate in
L hand hangs to side
2 2:23 Instr / (Melody beat) 16x8 COMBINATION (16cts)

2x 1/1 PLATE LUNGE L WITH 1/1 SINGLE-ARM
8x
O/H SHOULDER PRESS R (8cts)

1x 2/2 PLATE LUNGE L WITH 2/2 O/H
SHOULDER PRESS R AND SIDE RAISE L (8cts)
3:18 Instr / (Low) 4x8 RECOVERY: Set up 2x plates for PLATE LUNGE R
3 3:32 Rep / Hold on 24x8 REPEAT SET 2 on other side
RECOVERY: Shake out arms. Shoulder and Quadricep
Stretches.

07. HOLD ON 5:10mins
TECHNIQUE AND COACHING PLATE LUNGE WITH OVERHEAD SHOULDER
PRESS AND SIDE RAISE
1 UPRIGHT ROW / CLEAN & PRESS WITH
• New move coming: 2 Single Overhead Presses
BACKWARD-STEPPING LUNGE
and slow Side Raise
LAYER 1
• It’s going to bite
Coach Layer 1 Position and Execution set-up for
• Squeeze glutes tightly
the shoulder exercises with the barbell, focusing
on Timing, range and precision of movement. • Elbows forward as you press
Whole-body conditioning. • Brace abs to stay square to front and strong
in the body
UPRIGHT ROW • Integrated strength training
• SET Position • Big bang for your buck
• Upright Row
• Bar stops at lower chest 3 PLATE LUNGE WITH SINGLE-ARM SIDE
RAISE / PLATE LUNGE WITH OVERHEAD
• Keep the bar close to the body
SHOULDER PRESS AND SIDE RAISE
• Elbows lead the movement
LAYER 2 / LAYER 3
• Squeeze between the shoulder blades at the
Once your participants are moving well on the
top of the move
other side, give them a Layer 2 focus and then
allow them to explore it in their bodies. You want
CLEAN & PRESS WITH BACKWARD-STEPPING them to stay with the mind-body connection of
LUNGE work to focus on working through the body’s
• New move coming up: Clean, Press, catch and imbalances. The song is super cool and will set
reset the scene and build – so use it! Motivation is the
key!
• Square the hips and shoulders to front
• Brace the abs and lift the chest
• One more final round – re-check your body
• Catch the bar high on the collarbones positioning
• Hit the long Lunge as you step back • Squeezing the front and back glutes
• Elbows forward as you press • Legs, shoulders and core – integrated work
• Stay in control • Being solid through the mid-section means we
have control
2 PLATE LUNGE WITH SINGLE-ARM SIDE • Feel the muscles working extra hard
RAISE / PLATE LUNGE WITH OVERHEAD
SHOULDER PRESS AND SIDE RAISE
PUMP FACT
LAYER 1
Integrating our Lunge and shoulder patterns is a
Coach Layer 1 Position and Execution set-up for
great way to lift our metabolism and hit a strong
new exercises, focusing on Timing, range and
training zone to finish the workout with.
precision of movement. Be super clear with pre-
cues when the combination hits. Reinforce Timing
and range cues so participants feel successful and
chase the burn.
PLATE LUNGE WITH SINGLE-ARM SIDE RAISE

• Barbell down, plates up
• Left leg goes back
• Long stride
• Square the hips to front and brace abs
• Side Raise and Lunge
• Chest up, squeeze shoulder blades together
• Opposite arm hangs long
• Plate stops under the shoulder line
• Front knee out and back knee down
• Front thigh parallel for range

45-MIN FORMAT
09. FUNCTIONAL TRAINING

1x light weight plate and 1x medium weight plate Hip Bridge: Posterior chain
Crunch: Rectus abdominis
Plank and Rotating Side Plank: Rectus
TRACK FOCUS
abdominis, obliques, back extensors, shoulders
We focus on developing the posterior chain and triceps
muscles through a series of different exercises. Plate Lunge: Deltoids, glutes, quads, core and
Know the music well so you can nail the pre-cues posterior chain
to allow your participants to follow you easily. Sell
and Educate them on the benefits of this sort of
training.
0:05 Instr / (Intense pulse) 2x8 Set up PLATE HIP BRIDGE

0:13 V1 / _ Nobody ever 3x8 2/2 PLATE HIP BRIDGE 3x
seems to
1 0:25
0:42
PC / What I do
C / I been spending
4x8
8x8
2/2 PLATE PUSH CRUNCH
CRUNCH COMBINATION (16cts)
4x
4x
time 2x 1/1 PLATE HIP BRIDGE (8cts)
2x 1/1 PLATE PUSH CRUNCH (8cts)
1:18 Show me love ah! 2x8 TRANSITION: Set up PLANK

1:26 _ So me and my tips 2x8 PLANK
1:37 What I do 2x8 2/2 PLANK ALT SINGLE-LEG LIFT L, R (16cts) 2x
1:54 C / I been spending 8x8 PLANK COMBINATION (16cts) 4x
time 1x 1/1 PLANK ALT SINGLE-LEG LIFT L, R (8cts)
1x 2/2 ROTATING SIDE PLANK L (8cts)
TRANSITION: Set up 1x plate for PLATE LUNGE L
2 2:30 Rep / _ Gonna show
me love
2x8
2:39 Know me like I know 2x8 2/2 PLATE LUNGE L 2x

2:47 C / I been spending 12x8 LUNGE COMBINATION (16cts) 6x
time 2x 1/1 PLATE LUNGE L (8cts)
1x 2/2 TIPPING REAR DELTOID FLY WITH
SINGLE-LEG LIFT R (8cts)

3 3:42 V2 / _ Now I think I 36x8 REPEAT SET 2 on other side

45-MIN FORMAT
09. LOVE (SWEET LOVE) 6:08mins

TECHNIQUE AND COACHING 3 PLANK COMBINATION, LUNGE
COMBINATION
1 PLATE HIP BRIDGE / PLATE PUSH CRUNCH
LAYER 2 / LAYER 3
COMBINATION
We repeat the exercises on the other side. Layer 2
LAYER 1
cues will bring Intensity, load and fast fatigue. This
Coach Layer 1 Position and Execution for the Hip is where your participants will need your help.
Bridge, one cue at a time for clarity. What will you do to keep them connected with
the workout till the end?
• Lie down, side-on
• Feet shoulder-width apart • Plate down and back into the Plank
• Plate on hips • Set the Plank and reset the body
• Squeeze through your glutes • We are focused on time under tension
• Square the hips to floor and keep them • Hang on for our core control
level • Stabilizers are getting strong to carry over for
• Plate over shoulders and crunch the bigger movements
• Ribs to hips to activate upper abs • Last reps are the best ones
• Combination – 2 Hip Bridges and 2 Crunches
2 PLANK COMBINATION, LUNGE

COMBINATION
LAYER 1 / LAYER 2
NEW EXERCISE: Coach Layer 1 Position and
Execution set-up, focusing on Timing and range
to understand the exercises.
PLANK COMBINATION
• Plate down
• Roll over to a Plank
• Stabilize the entire body
• Leg lift front and back
• Squeeze butt to stop leg at hip level
• Lock in core and glutes
• Let’s add on a Leg Lift and Rotating Plank
• Focus is to lift the hip away from the floor
• Body moves as one unit
• Testing stability and control
LUNGE COMBINATION
• Grab your light plate
• Long step back into Lunge
• Slow Lunge
• Square the body to front by bracing abs
• Combo – 2 Single Lunges, tip and raise slowly
• Plate stops under shoulder on the Side
Raise
• Brace abs to keep hips and shoulders
square to front
• Whole body is being tested now
• Squeeze glutes as you lift the back leg

WE ARE ONE GLOBAL FAMILY
WE ARE ONE GLOBAL FAMILY of leaders, Millions of us bind together every day to unite
passionately devoted to creating a fitter planet. through sweat. Music is in our soul. We are
We fearlessly inspire others to discover their true passionate about it. It gives us drive and focus.
potential by falling in love with exercise. While honoring our heritage, we set course for
Exercise is our global movement. the future looking to inspire, innovate and create
as much as humanly possible.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people We are ludicrous enough to believe that we can
to enjoy the unique benefits of movement. change the world.
We are United.
OUR DECLARATION OF INTENT

The Les Mills family is made up of fitness clubs, in others, and we aim to traverse these delicate
Instructors and millions of participants from situations with the utmost respect to everyone.
around the globe. Choosing, licensing and matching choreography
We may differ in location, religion, race, color and to the right music is a huge challenge! We
language, but we unite in our love of movement, screen all music and try to avoid any language or
music and the pursuit of healthy living, for every references that may cause offense. Sometimes
single person on our planet. there will be an alternative track (at the bottom of
At Les Mills, we believe in the dignity of each the track list) for you to use instead.
individual within our community, and we strive We embrace open communication with our
towards equality for all. global family so that differences of opinion can
We celebrate and showcase all cultures through be expressed, and education will always continue.
our choice of role models, music and movements, We are here, doors open, ready to listen and
with the aim of broadening cultural awareness. learn.
We know that what is considered appropriate Above all, we are passionate about delivering
in some contexts can be seen as inappropriate life-changing fitness experiences, every time,
everywhere, for everybody.

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BODYPUMP 121

BODYPUMP 121 © Les Mills International Ltd 2022

MID Stance Bottom Range

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

Downtown (5:42) Nice Enough feat. Ash

Anita (5:26) Armin van Buuren & Timmy 45分钟课程

Aarena (5:45) ISOxo

MONTERO (Call Me By Your Name)

damn Right Pt. 2 (3:10) AUDREY NUNA

Gimme That (4:59) NOAM DEE feat.

Follow Me (5:22) Wiwek

Shake The Ground (5:43) NOAM DEE

Don’t Go Yet (4:38) Trilobite Trilogy

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

Kylie Gates（澳大利亚人） ，BODYPUMP的首席项目 Khiran Huston（新西兰人） ，BDYPUMP、LES

Ben Main (新西兰人)，BODYPUMP、BODYATTACK Vili Fiﬁta（新西兰人），BODYPUMP、LES

Des Helu（新西兰人） ，BODYPUMP、LES MILLS

BODYPUMP 121 © Les Mills International Ltd 2022

NEW 45-MINUTE FORMAT

BODYPUMP 121 © Les Mills International Ltd 2022

MUSIC SEQUENCE/EXERCISE REPS

2 3:02 Rep / _ Let go, let 2x8

BODYPUMP 121 © Les Mills International Ltd 2022

2 杠铃片颈前 深蹲 / 杠铃片深蹲推举 / 俯卧撑

BODYPUMP 121 © Les Mills International Ltd 2022

MUSIC SEQUENCE/EXERCISE REPS

1:49 Rep / Downtown 4x8 TRANSITION: Heel–toe wider for SQUAT

2 2:27 PC / Downtown 4x8 1/3 4x

3:32 Rep / Downtown 4x8 TRANSITION: Heel–toe wider for SQUAT

3 3:45 V / Riding on the

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

MUSIC SEQUENCE/EXERCISE REPS

1 0:42 Instr / (Trumpets)

1:29 Instr / (Low chant) 2x8 TRANSITION: Set up WALKING BENCH

3:26 Instr / (Low chant) 34x8 REPEAT SET 2

3 RECOVERY: Shake out the arms and roll the

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

MUSIC SEQUENCE/EXERCISE REPS

2:09 Instr / (Low) 3½x8 RECOVERY

2 2:47 (Heavy) 8x8 TRIPLE DEADROW (16cts) 4x

3:54 Rep / Awaaay 6x8 RECOVERY

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

MUSIC SEQUENCE/EXERCISE REPS

1 1:05 Ref / Aye aye _

2:20 Instr / (Low) ½x8 RECOVERY

BODYPUMP 121 © Les Mills International Ltd 2022

BODYPUMP 121 © Les Mills International Ltd 2022

MUSIC SEQUENCE/EXERCISE REPS

1 2x 1/1 BICEP CURL (8cts)

Kylie Gates（澳大利亚人），BODYPUMP的首席项目 Khiran Huston（新西兰人），BDYPUMP、LES

Des Helu（新西兰人），BODYPUMP、LES MILLS

2 杠铃片颈前深蹲 / 杠铃片深蹲推举 / 俯卧撑

站姿杠铃片弯举过顶推举/ 站姿过顶肱三头肌伸展