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5 keys elements
CHOREOGRAPHY

Is the core of every BODYPUMP instructor as the barbell is the core of the
workout?

Choreography is designed around REP EFFECT, high repetitions with less

weight fatigue the muscle to create tone and strength. Classes are
structured with sequences that maximize the effect of the workout, using safe
and effective ranges of movement. Some muscle fiber work better with slow
tempos and others work better with faster tempos.

Look at the track breakdown for your choreography. Read everything in your
choreography notes

You’ve got: • Coaching cues • Compulsory cues • Tips on how best to learn the
choreography • Information on the Technique • Benefits of new exercises •
Ideas on Connection • Ongoing education, keeping you up-to-date with program
trends and choreographic changes • Track/Coaching focuses
BE AUTHENTIC, BE YOURSELF, BRING IT TO LIFE

YOU NEED TO KNOW YOUR CHOREOGRAPHY 100%PERFECT

IF YOU KNOW YOUR CHOREOGRAPHY YOU ARE FREE TO TECH

TECHNIQUE

Great technique forms the foundation of your teaching

YOU ARE A POWERFUL ROLE MODEL

YOUR JOB IS TO BE AN EXAMPLE OF PERFECT TECHIQUE

GET FIT, BE A PERFECTIONIST, PRACTICE

POSITION SETUP

SET POSITION= aligning your body correctly creates the foundation for perfect technique

Bar/weight plate position held correctly

Alignment cues so the load is received safely and

Muscle activation to stabilize them for safe and effective lifting

THE SET POSITION: • Aligns the joints in the best position to receive load •
Balances the agonist and antagonist muscles • Activates key body stabilizers
including: – Quadriceps and hamstrings to support the knee – Hip muscles and
gluteals to maintain hip alignment – Core muscles to maintain a neutral spine –
Thoracic extensors to support the thoracic spine – Cervical stabilizers to
maintain correct alignment of head and neck
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EXECUTION SETUP

Execute each exercise with smooth, seamless control. Demonstrate and coach
correct range of movements. For the Squat we need to know: • What BODY
PART moves where – we call this BODY PART AND DIRECTION e.g. butt
sits down and back • The TARGET ZONES – e.g. butt just above knee line •
The STABILITY required when moving to isolate the movement to the
correct joint and keep the work into the correct muscles e.g. “keep the
chest lifted and abs braced” will isolate the movement to the hips, knees and
ankles without buckling the spine and ensures the muscular work is in the legs
and butt.

EXAMPLE: THE DEADLIFT

Position Setup • SET Position • Slight bend in the knees (20 degrees) • Chest
up, abs braced • Elbows to rear – light pinch between the shoulder blades • Chin
tucked

Execution Setup • Tip from the hips, keeping the chest lifted • Bar to knees •
Chin tucked – eyes forward – 6 feet (2 meters)in front

DEADLIFT Position Set-up

• SET Position • Slight bend in the knees (20-degrees) • Chest lifted, abs
braced • Elbows to rear – slight pinch between the shoulder blades • Chin tucked
in

Execution Set-up • Tip forward from the hips, keeping the chest lifted • Bar to
knees • Chin tucked in – eyes forward, 6½ feet (2 meters) in front

Layer 2 • Tension between shoulder blades all the way through • Squeeze your
hamstrings and glutes on the way up • Heels grounded

DEADROW Position Setup: SET Position; Slight bend in the knees (20
degrees); Chest up, abs braced; Elbows to rear – light pinch between the
shoulder blades; Chin tucked in

Execution Setup: Tip from the hips, keeping chest lifted; Bar to the knees; Bar
into the belly button, elbows in; Squeeze between the shoulder blades

Layer 2 • Slide the bar up your thighs • Shoulder blades squeeze 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 to merely hinge
backward from the shoulder joint during the row. These muscles are key
stabilizers of the shoulder and help prevent injuries.

WIDEROW Position Setup: SET Position;

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Slight bend in the knees (20 degrees); Hands thumb-distance from thighs, Chest
up

Execution Setup: Tip from the hips, keeping chest lifted; Slide bar down
thighs, no lower than bottom of the kneecap; Bar rows to lower ribs, elbows high
and wide

Layer 2 • Keep the upper body still to isolate the mid-upper back • Squeeze
between the shoulder blades when you pull up • Keep the shoulders away from
the ears • Bend the legs and sit into the butt

Pulling the bar into the lower ribs with a wider gri3p places more load on the
rhomboids and mid traps, while a narrower grip row to the belly button activates
the lats. The rhomboids and mid traps are key muscles which support the
thoracic spine and allow us to keep the chest lifted when we are lifting weights.
Collectively these muscles form an integral part of the posterior chain and
therefore help produce athletic power.

UPRIGHT ROW Position Setup: SET Position; Slight bend in the knees (20
degrees); Hands thumb-distance from thighs; Chest up, abs braced

Execution Setup: Lead with the elbows, lifting the bar up to lower chest –
wrists strong; Elbows above the bar; Keep bar close to body

Layer 2• Lead with the elbows • Squeeze between the shoulder blades

Keeping the chest lifted and shoulder blades retracted places the shoulder blades
in the optimal position to receive load. Lifting the bar, no higher than the lower
chest reduces the potential for shoulder impingement (compression of the
shoulder tissues)

CHEST PRESS

Position Setup: Hands wider than shoulders; Bar in the heel of the hands;
Shoulders away from ears; Abs in and braced – lower back toward bench; Chin
tucked in Execution Setup: Bar down to the center of the chest; Elbows no
lower than the top of the bench; Elbows slightly bent at the top

Layer 2 • Open your chest on the way down and squeeze between your
shoulder blades • On the way down, take the elbows wide • On the way up,
squeeze your elbows in • Try to bend the bar by squeezing your hands together

Stopping the bar at the level of the bench protects the rotator cuff from
excessive strain that could cause injury. Opening the chest and squeezing the
shoulder blades together on the way down recruits the scapula stabilizers and
also helps to protect the rotator cuff. Aiming the bar towards the mid chest
reduces the potential for shoulder impingement.

CHEST PRESS
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Position Set-up • Hands wide on the bar • Bar directly over shoulders • Brace
abs – lower back towards the bench • Feet hip-width apart and close to the
bench

Execution Set-up • Bar to middle of the chest • Elbows stop at bench level • Bar
above shoulders (top position)

Layer 2

• Squeeze shoulder blades together on the way down, to open the chest • Drive
upper back into the bench, to stabilize the upper body

BENCH PUSHUP

Position Set-up • Hands outside shoulder-width • Abs braced • Back long and
straight

Execution Set-up • Lower chest to elbow level

Layer 2 • Drive the floor/bench away

PUSHUP Position Setup: Hands just outside shoulder-width; Back straight –

abs braced to support the midsection; Chin tucked in

Execution Setup: Drop down to bring shoulders and chest to elbow level

Layer 2 • Push the floor away Dropping the chest no lower than elbow height
minimizes rotator cuff stress.

CLEAN AND PRESS Position Setup: SET Position with knees bent; Hands
thumb-distance from thighs; Chest up

Execution Setup: Upright Row phase: Bar close to the body, lift to lower chest;
Drop under the bar, bending the knees; Press to the top, using the legs to drive
the bar up, elbows slightly forward; Bend the legs again and return to SET
Position, bringing the elbows up and over

Layer 2 • Use the legs to drive the bar up • Lift your heels to initiate the move •
Get under the bar as quickly as possible – be explosive!

Using the legs to get under the bar is the key to minimizing the load on the
shoulder muscles and generating the most power in the Clean and Press.
Focusing on jumping under the bar and explosively driving the bar overhead will
increase metabolism and spike the heart rate.

CLEAN & PRESS

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Position Set-up • SET Position • Chest lifted, abs braced • Knees bent

Execution Set-up • Start with more knee bend and use the legs to drive the
bar up • Keep elbows above the bar during Upright Row phase • Bar close to the
body, lift to lower chest • Drop under the bar, bending the knees • Clean the bar
and hold in front of the collarbones • Press to the top • 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

PUSHUP (floor)

Position Set-up • Hands just outside shoulder-width • Back straight – abs

braced to support the mid-section • Chin tucked in

Execution Set-up • Lower down to bring shoulders and chest to elbow level

Layer 2 • Push the floor away • Dropping the chest no lower than elbow height
minimizes rotator cuff stress

BENCH TRICEP PUSHUP

Position Set-up • Hands under shoulders • Abs braced • Back long and straight

Execution Set-up • Lower chest to elbow level • Elbows tuck into ribs

Layer 2 • Drive the floor/bench away

TRICEP EXTENSION

Position Setup: SET Position; Hands shoulder-width and elbows in line with
shoulders; Lower back towards the bench with feet on the floor

Execution Setup: Upper arm fixed; elbows stay in/narrow; Bar moves towards
forehead, elbows point down the bench

Layer 2 • Keep the elbows squeezing in together • Keep the wrists strong •
Keep the elbows directly above the shoulders

Keeping the upper arm vertical with elbows pointing down the bench during
extensions helps to isolate the load to the triceps.

TRICEP EXTENSION
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Position Set-up • Lying on bench • Shoulder-width grip on the bar • Abs

braced • Elbows face down the bench

Execution Set-up • Lower bar to forehead • Keep upper arms vertical

Layer 2 • Lock the upper arm position to isolate the triceps

TRICEP PRESS

Position Set-up • Lower the bar down towards the body • Elbows to bench
level • Aim for just below the ribcage (lower ribs) • Keep the abs braced so that
the lower back stays close to the bench

Layer 2 • Keep it smooth and even to keep the muscles under tension

ROTATING SIDE PLANK

Position Set-up • Hands shoulder-width apart • On knees or toes • Abs braced

• Back long and straight

Execution Set-up • Rotate body to the side • Bottom hip lifted • Hips square to
side • Drop onto the heels as you rotate • Brace core so hips and shoulders
move as one

Layer 2 • Push down into the bench to stabilize the shoulder as you rotate

BICEP PLATE CURL

Position Set-up • Knees soft, Split Stance or

SET Position • Arms by sides, palms face in, Bicep Plate Curl • Chest lifted •
Abs in and braced Execution Set-up • Curl upward, rotating plates at 90-degree
elbow bend • Plates in front of shoulders in full-range Curl • Extend down to
thighs

Layer 2 • Brace abs to stop trunk sway

BICEP CURL (with barbell)

Position Set-up • Knees soft – Split Stance or SET Position • Chest lifted • Abs
in and braced

Execution Set-up • Curl the bar to just in front of the shoulders • Extend all
the way down to your thighs

Layer 2 • Elbows by the sides of your body • Keep the body still

KNEELING BICEP CURL

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Position Set-up • Start on knees • SET Position • Abs in and braced

Execution Setup • Curl the bar to just in front of the shoulders • Extend all the
way down to your thighs

Layer 2 • Elbows by the sides of your body • Keep the body still

WIDE BICEP ROW

Position Set-up • Hands go wide on the barbell

Execution Setup • Tip forward from the hips • Bar to kneecaps • Pull the bar to
ribcage, just under chest • Elbows pull high to the back

Layer 2 • Pull the forearms into the biceps • Squeeze the biceps • Squeeze the
shoulder blades together

SQUAT

Position Setup: Bar on meaty part of upper back; Feet slightly wider than hips
with toes turned out

Chest up, belly in and abs braced

Execution Setup: Sit the butt back and down; Knees track forward in line with
toes; Butt stops just above knee level – knees at 90 degrees

Layer 2 • Finish with hips under shoulders • Push the knees forward to feel the
pressure in your quads • Brace the abs harder in the Bottom Halves

Keeping the knees out in line with the toes keeps the load in the quads and
glutes – minimizing stress on the knee joint. In the mid stance squat we focus
on the knees tracking forward in line with the toes to enhance recruitment of the
quadriceps.

WIDE-STANCE SQUAT

Position Set-up • Heel–toe wider than Mid Stance • Bring your elbows forward
under the bar to create strength through the upper back

Execution Set-up • 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 • Push
floor apart with your feet • Squeeze the butt on the way up

WIDER-STANCE SQUAT
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Position Set-up • Same as for WIDE Stance • Heel–toe wider than Wide Squat
Execution Set-up • Hips sit back and down • Knees track over toes • Chest up,
abs braced • Butt stops just above knee at 90-degree angle Layer 2 • Drive your
feet apart • Knees out

BARBELL LUNGE

Position Set-up • Feet hip-width and take a long step back • Hips and
shoulders even and square to the front • Knees in line with toes • Belly in, abs
braced and chest up

Execution Setup • Bend knees – back knee moves towards the floor • Front
thigh parallel to the floor Follow-up • Go low to work the butt • Body weight
even on both legs • Push through the front heel to activate the glutes

LUNGE Position Setup: 90/90 stride length, feet stay hip-width apart; Knees
in line with toes; hips and shoulders square

Execution Setup: Bend both knees – back knee moves towards the floor (heel
up), front thigh parallel to the floor; Front knee above ankle and knees in line
with toes

Layer 2 • Go low to work the butt • Body weight even on both legs • Push
through the front heel to activate the glutes

The key to glute recruitment is achieving full range in the lunge – getting the
front thigh parallel to the floor. Lunges are a great functional exercise, providing
us with strength and power for climbing stairs and running up hills.

STANDING SIDE RAISE Position Setup: SET Position; Elbows at 90 degrees;

Plates face each other; Chin in

Execution Setup • Lift the elbows to just below shoulder level • Elbows slightly
forward • Lead the movement with the elbows • Chin in

Layer 2 • Keep the body still to isolate your shoulders • Shoulders away from
the ears Option: To increase intensity, widen the angle at the elbow

Keeping the elbows slightly forward ensures we lift the arms in the same plane
as the scapula, helping us to engage the rotator cuff muscles evenly to protect
the shoulders. Stopping the movement just below shoulder level reduces the
potential for shoulder impingement (compression of the shoulder tissues)

KNEELING SIDE RAISE

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Position Set-up • Kneel on one knee • Elbows slightly bent • Chest up, abs
braced

Execution Setup • Lift the elbows to just below shoulder level • Elbows slightly
forward • Lead the movement with the elbows • Chin tucked in

Layer 2 • Keep the body still to isolate your shoulders • Shoulders away from
the ear

KNEELING SIDE ROTATOR RAISE

Position Set-up • Kneeling position • Chest up, abs braced • Elbows at 90

degrees – plates facing inward

Execution Setup • Elbows lift to the side, stopping just under shoulder height •
Lower forearms back to shoulder level • Rotate shoulders to open the arms •
Return to start position

Layer 2 • Squeeze between the shoulder blades as you pull back • Complete all
phases of work

STANDING SIDE ROTATOR RAISE

Position Set-up • SET Position • Chest up, abs braced • Elbows at 90 degrees –
plates facing inward

Execution Setup • Elbows lift to the side, stopping just under shoulder height •
Lower forearms back to shoulder level • Rotate shoulders to open the arms •
Return to start position

Layer 2 • Squeeze between the shoulder blades as you pull back • Complete all
phases of work#

STANDING PLATE UPRIGHT ROW

Position Set-up • SET position • Chest lifted, abs braced • Slight pinch between
the shoulder blades

Execution Set-up • Pull the plates up the body • Plates to lower chest • Lead
with elbows • Keep plates close to body • Chest lifted, abs braced

Layer 2 • Maintain shoulder blade squeeze to keep chest lifted

STANDING HIGH PULL

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Position Set-up • SET position • Chest lifted, abs braced

Execution Set-up • Pull the plates up the body • Plates to lower chest • Lead
with elbows • Keep plates close to body • Chest lifted, abs braced • Lift heels
and drive hips forward and up

Layer 2 • Start to feel the power you are generating out of the hips

STANDING REAR DELTOID FLY

Position Set-up • SET Position • Tip forward from the hips • Body leans on a
45-degree angle • Chest lifted, abs braced • Keep the chin tucked in and back of
the neck long, eyes forward, 6½ feet (2 meters) in front

Execution Set-up • Lead with the elbows • Elbows slightly bent • Squeeze
between the shoulder blades • Aiming for stability • Elbows finish in line with
shoulders

Layer 2 • Lead the movement with the elbows • Keep the chest lifted; try not
to drop the shoulders forward • Shoulders away from ears

C-CRUNCH

Position Set-up • Lie down on floor • Feet close to butt • Plate to forehead •
Abs braced • Lower back pressing down towards the floor

Execution Set-up • Tuck the chin in so we look after the neck • Knees over
hips and shins parallel • Slide ribs to hips

Layer 2 • Every time you crunch, feel the ribs crushing down to the hips • Every
time the feet touch down, make that connection from the lower back towards
the floor

SHOOT OUT

Position Set-up • Lie down on floor • Plate to forehead • Knees over hips •
Shoulders off the floor (into crunch position)

Execution Setup • Legs extend to the 45 degree • Arms extend overhead

(biceps close to ears) • Lower back pressing down towards the floor • Crunch in,
knees over hips, shoulders off floor

Layer 2 • Every time you shoot out make the connection from the lower back
towards the floor • Every time you crunch, feel the ribs crushing down to the
hips

HIP BRIDGE
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Position Set-up • Plate rested on lap, hands supporting plate • Feet shoulder-
width apart

Execution Setup • Drive through your heels, and lift hips up • Squeeze through
your glutes • Slowly lower

MOUNTAIN CLIMBER

Position Set-up • Hands under shoulders • Back long and straight • Abs braced
to support the mid section

Execution Setup • Drive knees toward chest • Hips down • Abs braced to keep
hips square • Knees close to floor

KNEELING PLATE OVERHEAD TRICEP

EXTENSION Position Set-up • Plate extended over head • Elbows facing

forward • Shoulders away from the ears • Abs braced, chest up • Glutes
squeezed

Execution Setup • Lower plate back and down to base of neck, keeping elbows
facing forward

LUNGE WITH SIDE RAISE

Position Set-up • Feet hip-width apart • Chest lifted • Elbows at a 90-degree

angle

Execution Setup • Long step back • Bend rear knee towards floor • Front thigh
parallel • Hips and shoulders square to the front • Chest lifted, abs braced •
Elbows lift to side – just under shoulder level • Elbows slightly forward

Layer 2 • Maintain full range in the Lunge – integrated training

LUNGE WITH OVERHEAD SHOULDER PRESS

Position Set-up • Feet hip-width apart • Plates at collarbones • Chest lifted,

abs braced • Elbows 90 degrees

Execution Setup • Long step back • Bend rear knee towards floor • Front thigh
parallel • Hips and shoulders square to the front • Chest lifted, abs braced •
Front knee tracking over mid-foot • Plates slightly forward • Press plates up
Layer 2 • Full range in the Lunge • Punch the plates through the ceiling

COACHINHG
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LES MILLS CONSUMER RESEARCH TELLS US THAT PEOPLE IN BODYPUMP

CLASSES WANT TO KNOW: • How to execute the exercises correctly •
Why they are doing the exercises • What physical benefits they’re going
to get from them Coaching BODYPUMP is simple.

We use a 3 Layer approach.

LAYER 1 COACHING

This is the foundation of great coaching. It’s all about the Setup Cues that will
prepare people for the exercise, and then tell them how to execute it
successfully.

Great Layer 1 Coaching is all about establishing three key parts:

1.TRACK INTRODUCTION

Deliver Track Introductions as if everyone is a

beginner. Don’t assume people know what they are doing. The introduction is
delivered in BODYPUMP essence. Take control, stand still, use precise language.
Keep it short and to the point with no fluff. The introduction sets the scene and
puts you and your class in the “zone” for the rest of the track.

Be clear to SETUP the following:

• Which Muscle Group is being worked

• The Weight Selection and/or equipment they need for the track

• The Track Focus – what you want your class to get out of the track

• Demonstrate any complex or new exercises if really necessary. We will show

you this in the DVD • Any options – such as plates or bars

YOUR ROLE AS COACH IS TO DELIVER THE RIGHT INFORMATION AT THE RIGHT

TIME

2. POSITION SETUP

Position Setup gets us ready to lift weights, quickly and safely. Make sure you
clearly communicate:

• Bar/weight plate position

• Alignment of Joints • Muscle Activation

3. EXECUTION SETUP
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Execution Setup Cues tell people how to perform the exercise safely and
effectively. These cues are listed in the glossary at the back of your
Choreography Notes and in the back of this manual. These include:

• Body part & direction

• Target Zones

• Stability

You must say the bold Compulsory Cues – they are essential for exercise safety.
In some tracks you will need to revisit Position and Execution Setup Cues during
the track as we alter position (e.g. transitioning to a Wide Squat) or begin a new
exercise (e.g. moving from a Tricep Press to Kickbacks in the triceps track)

Use the N.E.T.T Scripting Tool – this is when you need to coach a change in
the exercise. Remember to:

Name the Exercise

The Tempo

The Target Zone

LAYER 2 COACHING

Layer 2 Coaching allows you to take your members to the next level of their
workout. This is where you will help them to focus on improving their
execution and manipulating the intensity of their workout. And for a lot of
your members, they want to understand why they are performing the exercise,
so you will need to educate them about the exercises.

Start by looking at your Track Focus. This often guides you to the specific
element within each track to focus on in Layer 2. Keep things simple by choosing
one objective for members to get in each set of choreography. Remember – less
is more!

Once you’ve looked at the Track Focus, you’ll need to add these three parts to
your script: IMPROVE EXECUTION • Repeat Layer 1 Cues to coach Track Focus
and increase muscle activation • Correct common faults

• Reinforce Stabilizing Cues to isolate the movements into the correct joints and
load the target muscles

• Most of these cues are a repetition of Layer One Cues – look at your members’
technique – which cues do they need to hear again? Those are the Layer One
Cues that you repeat
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Drive people home. This is where results live. Your class is fatigued, but if they
push hard here they will get fitter today. Layer 3 Coaching is all about creating
the final piece of motivation and driving people to the end of the track!

MANIPULATE INTENSITY • Reinforce Target Zone Cues – to work the full

range of movement • Timing Cues – to maximize the time that the muscles are
under tension • Cues (Follow-up or reinforced Setup Cues) that increase
Intensity

EDUCATE • Add why we do this – e.g “track your knees forward over your toes
to build pressure in the quads” • Benefits of the exercises

In BODYPUMP we use a mixture of intrinsic cues (based on feel) “push these last
few Lunges now and you’ll be buzzing for the rest of the day” and extrinsic cues
(that are all about external recognition of improvements) “crunch up a little
higher to flatten your stomach and shape your six pack”.

When the going gets tough, others will want to hear some positive motivators
“you’ve got this, you can do this, there are only 4 more, you guys are looking
great!”

Your members may find they are driven to push harder when someone is tough
on them – using dissatisfaction cues “I know you’ve got more!, you can all afford
to drop one inch lower… is that the effort you’re going to be happy with today?”

There are lots of ways to motivate people – remember to teach to the people in
front of you. Use a mixture of intrinsic and extrinsic motivators, positive
motivators and occasional dissatisfaction cues. Then find out what it would take
for you to push through a demanding peak and use these motivators in your
classes so that your delivery is authentic to YOU

USE MOTIVATORS IN YOUR CLASSES SO THAT YOUR DELIVERY IS AUTHENTIC

CONECTION
Grow your class numbers by developing powerful relationships with your
participants. When you get them into the BODYPUMP experience, the moves and
you as an instructor create connection. Your job is to hook them in. Engage
them. Get them to come back.

So you’ve nailed your choreography, have role modeled perfect technique and
coached your class members to achieve more than they could on their own.
They’re exercising safely, and working hard.

SO WHAT? WHAT’S GOING TO BRING THEM BACK TOMORROW? NEXT WEEK?

You are. You’re going to create an atmosphere in your class that everyone wants
to be a part of. Connection is all about taking the focus off yourself and bringing
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your attention to your participants. Engaging them so they are part of the class
and not just watching you perform on stage.

SO HOW DO YOU DO IT? HOW DO YOU CONNECT AND ENGAGE

1. TREAT YOUR PEOPLE LIKE PEOPLE. RESPECT AND CARE. We

connect with our heroes when we feel as though they are communicating
with us directly. Our favorite stars are those who don’t patronize us, or
treat us like second class citizens. For many, you’re the hero. The leader.
Build your base of followers by treating them with respect. Show them
that you don’t think you’re better than them.
2. Set it up from the start. Before your class, talk to the people getting set
up. Introduce yourself, learn their names. Let them ‘see’ you. Tell them
something about yourself. Tell them why you love the music, or why
you’ve chosen a certain track.

CREATE A CLASS THAT NO ONE WANTS TO MISS

Honor those present. “Where is everyone today?” is a massively disconnecting
way to begin. Welcome the first-timers, the some-timers and the junkies. During
class, look them in the eye. Smile at them. Give them an encouraging look. A
challenging frown. And when you see them in class next week, welcome them
back.

Be real.

There’s no on and off for BODYPUMP Instructors. Who you are on stage must be
who you are the rest of the time. Real, authentic, confident, challenging and
inspiring. Not fake, not putting on a big instructor act. Just standing strong,
speaking in your natural voice. Powerful. Laugh at yourself, laugh with them.
BODYPUMP is strong and powerful but it’s not the Olympics.

Praise them often. Give equal attention to the front and back rows.

Get out of your head and into the moment. Connection only happens when
you are present with your participants. You have to be on top of the first three
key elements to be free to connect with the music and the people in your class.
If you’re stuck in your head counting reps or stressing about what’s coming up
you’ll miss the opportunities to send and receive lightning bolts of connectivity to
your participants.

Involve your class members. Ask for song suggestions, and be available after
class for questions. But remember you’re in charge; they need you to lead.
You’re the DJ, not a Jukebox.

2.COMMUNICATE TO ALL THE DIFFERENT LEARNING STYLES

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Not everyone has the same learning style. Yours will be different from many in your class
and it’s natural to communicate in your preferred way. However, it’s your job to communicate
– verbally and non verbally
– with those that are visual, auditory and kinesthetic learners. So which type are you?
Complete the questionnaire on the back page to find out.
Connecting with the Learning Styles – write down how you will connect with the various
types:
Visual
Auditory
Kinestetic

3.LOOK AT PEOPLE, SEE WHAT THEY ARE DOING AND RESPOND

This sounds stupid – but you have to actually look at your participants. Not just
look, but look and see them, and not just their body parts, their eyes! Try and
hold their eyes for 5 seconds and smile and connect.

There are six key tools to use for Look, See and Respond:

THE ART OF SCRIPTING

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A great instructor inspires with their technique, maintains the energy of the
class, gives clear instructions and ensures that the class is ‘getting’ it. Teach
your class how to perform the exercises correctly. Be organized with your
coaching.

In tracks that have different exercises like Triceps, Lunges and Shoulders, each
separate exercise has a Setup, Intensity and Motivation Layer; repeat each layer
for each exercise. This is in the Choreography Notes. Each set of work has a
clear focus about what we want people to achieve and cues to give you scripting
ideas.

WHY ARE WE HERE?

OUR PURPOSE IS SIMPLE: TO CREATE A FITTER, HEALTHIER PLANE

WHERE ARE WE GOING? BIG. HAIRY… AUDACIOUS. OURS IS THE GRIZZLY

BEAR OF AMBITIONS

BE BRAVE

All the crazy stuff happens at the edge of our limits. We push hard to always do
our best work; everyone around here is in the relentless pursuit of improvement.
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We need genius doers, not bullshit takers. Tall poppies not wallflowers. Risk
takers, innovators, rebels – step up.#

CHANGE THE WORLD

Changing the world wont be easy. There’ll be doubters, haters. Those whole
cling tight to yesterday’s ideas. But here, in this place, and wherever the tribe is
gathered, we dare to dream. Be audacious. Be willing. Accept difference.
Embrace NEW. We love talent, creativity, optimism and fun. Bring yours to work
every day. Let’s create new and better ways to help people take their first steps
on the road to fitness... create life changing fitness experiences everytime