Lesmills Bodyjam Instructor booklet Release 84 JAM JAM JAMSTERDAM [84]

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BODYJAM 84 WARMUP ISOLATIONS DANCEHALL HIP HOP RECOVERY JAMSTERDAM GROOVEDOWN MASH IT! MUSIC, EXPRESS FORMATS & CREDITS

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.

BODYJAM 84

© Les Mills International Ltd 2018

01. WARMUP TRACK FOCUS JAM JAM JAMSTERDAM… The Warmup hits you in the face with MASSIVE contrast and hype. Nail the big Arm Circle into a Back Turn, then sauce it up in your shoulders. There's a 12-Count Combo in there just to keep it spicy… MUSIC

EXERCISE

REPS

0:08

(High synth)

3x8 Wide Freeze with Slow Shoulder Roll B “Roll your shoulders back” (Last 4cts: preview Wide Walk with Hip Rock)

6x

0:19

(Heavy beat)

4x8 Add Wide Walk with Hip Rock L, R

8x

0:34

(Bell chime)

4x8 Add Slow transition to face L (16cts) “Turn your body to the right”

1x

LEVEL

12-Count Combo setup 0:49

1:04

(Build up)

(Percussion)

4x8 3 Steps L (L, R, L, together) (transition to face R) Wide Hip Rock F with Shoulder Roll B x2 (face R) Repeat R “Turn your body to the side”

2x

8x8 Add Back Turn R (travel L) “Turn your body backwards” Repeat L (travel R)

4x

1:34

Bloody beetroots

3x8 Slow Wide Walk with Arm Circle F L, R

3x

1:46

(Heavy synth)

4x8 Add Triple Time x4 (8cts)s “Triple time” Add Jump OTS with Arms O/H x8 (8cts) (Last 4cts: performance option)

2x

12-Count Combo setup continued 2:01

(Low synth)

4x8 Wide Walk with Arm Circle F L, R x4 (fast) Back Turn R (travel L) Wide Hip Rock F with Shoulder Roll B x2 (face R) Repeat R “Left arm, left leg”

1x

2:16

(Long synth note)

4x12 Add Chop It In Half “4, 3, 2, 1, turn”

2x

2:38

(_ Drumsticks)

½x8 Wide Freeze (performance option)

1x

2:40

(Melodic synth)

2x8 Slow Drop Wave

1x

2:48

(Melodic synth)

1½x8 Slow transition to Center Adductor Lunge

1x

2:53

(Steady beat)

2½x8 Add Slow Shoulder Pop R, L

5x

3:03

(Melodic synth)

2x8 Add Double Time

8x

3:10

(Build up)

1x8 Add Slow transition to standing

1x

3:14

(Percussion)

4x12 Wide Walk L, R x4 with Breathe Arms (ascending) (8cts) Step Touch L, R with Shake It Hands x4 (4cts) “4, 3, 2, 1”

4x

3:36

Bloody beetroots

3x8 Slow Wide Walk with Arm Circle

3x

3:47

(Heavy synth)

4x8 Add Triple Time Add Jump OTS with Arms O/H x8 (Last 4cts: performance option)

2x

4:03

(Low synth)

4x8 12-Count Combo

1x

4:17

(Long synth note)

4x12 Add Chop It In Half

2x

4:40

(Synth blast)

½x8 Wide Freeze (performance option)

1x

BODYJAM 84

© Les Mills International Ltd 2018

01. SAINT BASS CITY ROCKERS 4:43 mins The Warmup hits you in the face with MASSIVE contrast. You need to nail the big Arm Circle into the backward turn, then sauce it up with super smooth Shoulder Rolls. Like you’re covered in honey people!

TECHNIQUE 12-Count Combo •  Feet outside shoulder-width, knees soft, arms long, hands relaxed •  Slow Shoulder Roll back, super smooth, elbows soft •  Wide walk the feet, chest lifted, hips rock side to side, slow transition to face left diagonal •  3 steps across, at shoulder-width, back leg crosses behind, hips transition corner to corner •  Feet outside shoulder-width, hips to corner, front knee bent, double stomp front foot small, hips surging forward •  Shoulders rolling back, double time, chest lifted, soft fists above hip-height, elbows in •  Back turn, feet hip-width apart, arms long and relaxed •  Feet outside shoulder-width, walk the feet, slow, knee lift to below hip-height, arm circle forward, at full extension, tight fist •  Triple time, head and shoulders loose, weight shifting side to side, arms strong •  Jump on the spot, feet shoulder-width apart, knees soft •  Arms over head, hands to the high diagonal, palms forward, elbows soft, super loose, natural bounce of the arms •  Increase range •  Chop It In Half •  Rhythm: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12

Wide Walk with Breathe Arms •  Wide-walk feet outside shoulders, knees soft, hip shift side to side, head and shoulder rock, super loose •  Arms circle to over head at full extension, slight flex of the wrist, hands open, fingers splayed •  Step-touch feet outside shoulder-wisth, flick fingers forward above head-height, elbows wide, palms to floor

COACHING 12-Count Combo The changes in music here can be tricky, so simple, repetitive cues are a must. Say something like: “Chop it in half” “4, 3, 2, 1, turn” “Turn your body backwards”

Slow Drop Wave •  Feet outside shoulder-width, knees bent, arms back. Dropping low into the legs, chin to chest •  Head and chest lift, arching through the back, rising up through the legs

BODYJAM 84

© Les Mills International Ltd 2018

02. ISOLATIONS TRACK FOCUS An Unforgettable shift into something soft and fluid. Bounce your body, find the soft in your twist and feel that lower body bounce. MUSIC 0:00

_ (Hey)

EXERCISE

REPS

2x8 Slow Drop Wave (16cts)

LEVEL

1x

Unforgettable Combo setup 0:09

_ It’s not good

8x8 Wide Walk B with Low Palm Sweep L, R x4 (8cts) “Turn your shoulders” Step Touch F L, R x2 (8cts) 4x

0:47

_ And you are

6x8 Add Palm Sweep at chest-height “From the back to the front” Add Bounce Step Touch “Lower body bounce”

3x

1:15

do. Feelin’ like

2x8 Wide Freeze with Fast Chest Pop B/F Last 2cts: preview Diagonal Push

16x

1:25

movies. _ Ride with

2x8 Add Diagonal Push L, R

8x

1:34

(Oh you). And you are

1x8 Wide Hip Roll L

4x

1:39

get you alone

1x8 Add Breathe Arms ascending to O/H

1x

1:43

_ It’s not good

4x8 Hip Push B L, R with Palms O/H “Push your butt back” 16x

2:02

(tipsy) _ I had enough

2x8 Bounce Step Touch L, R

4x

2:12

_ And you are

6x8 Unforgettable Combo

3x

2:40

lovers do. (Hey)

1x8 Wide Freeze with Breathe Arms (ascending/ descending)

x1

BODYJAM 84

© Les Mills International Ltd 2018

02. UNFORGETTABLE 2:46 mins Shift gears into something more fluid. You need to turn your shoulders, find the movement in your chest and feel that lower body bounce.

TECHNIQUE

Hip Push with Palms Over Head •  Feet outside shoulder-width, knees super soft, hip push to the back corner, weight transferring side to side •  Hands over head, layered, left palm in front, elbows wide, natural bounce of the head and arms

Unforgettable Combo •  Wide Walk back, feet outside shoulder-width, knees soft, head turn side to side •  Low Palm Sweep, to the front diagonal, shoulders turn in, arms long, elbows soft, hands open, palms in •  Step touch the feet, outside shoulder-width, knees super soft, slight bounce through the legs •  Palm Sweep from the back, across at chestheight, other hand drags back to chest, elbow leads •  Increase bounce through the legs (Step Pull back the energy in your voice and take time to Touch), hands super relaxed above hip-height, connect with the music, feel and movement. elbows in, palms forward •  Natural bounce through the body

PERFORMANCE

Wide Freeze with Fast Chest Pop •  Feet outside shoulder-width, knees super soft, toes out, arms long, soft elbows, soft fists •  Expand and contract the chest, fast, bouncing down through the legs •  Weight shift side to side, slight release of the heel, arms super loose

Wide Hip Roll with Breathe Arms •  Feet outside shoulder-width, knees super soft, hip roll, arms long, slight release of the heels •  Arms circle up to over head at full extension, hands open, palms down, fingers splayed

BODYJAM 84

© Les Mills International Ltd 2018

03. DANCEHALL TRACK FOCUS Straight Dancehall fire. Coach the 4 moves clearly and simply, then relax your class with repetitive cues to extend the feel. MUSIC

EXERCISE

REPS

LEVEL

Smash setup 0:00

(Light beat)

½x8 Turn The Knees R, L “Turn your knees”

2x

0:01

_ Just gimme

4x8 Step L, Heel Smash R “Step, heel” Repeat R Turn The Knees R, L x2

4x

4x8 Add Hands Up “Bounce in your legs”

4x

0:18

the S.P. floatin’

Bounce setup 0:34

Every day we be

4x8 Wide Bounce Tap L, R with Six60 Elbow Bounce “Left hand, bounce” 8x Tap ‘N’ Drag setup

0:51

1:07

Girls them a

Summertime bounce

4x8 Tap F, together L Repeat R “Tap” Back Step (out/in) L, R x2

4x

8x8 Add Turn The Chest L, R with Palm Drag R, L “Drag across your chest” Add Double Flick (up/down)

8x

Hips setup 1:40

_ Just gimme the

1:56

the S.P. floatin’

3:18

(Outro)

BODYJAM 84

4x8 Hip Push B L, R x2 “Hips” Fast Chest Roll L x4 “Chest” 20x8 Smash Bounce x2 Tap ‘N’ Drag Hips 2x8 Hips

4x

5x 2x

© Les Mills International Ltd 2018

03. WE BE BURNIN' (RECOGNIZE IT) 3:27 mins Tap ‘N’ Drag •  Feet hip-width apart, knees soft, toes-tap forward, heel drag back, small; foot flat, slight release of the supporting heel •  Natural swing of the arms Smash •  Wide-walk the feet back, outside shoulder•  Feet outside shoulder-width, knees super soft, width, Hip Shift side to side, walk forward, natural swing of the arms forward, elbows soft feet hip-width apart •  Swivel on the ball of the foot, knee turns in, •  Palm to shoulder, chest turns, elbow down, weight shift side to side hand flat, drag palm across the chest, tight, •  Step wide, turn the hip in, inside heel lift, fingers slightly splayed knee bent, toess down, natural bounce •  Other arm long, relaxed; hand behind hip through the legs •  Double flick hands O/H, elbow down, double •  Hip turns out, Knee Lift to above hip-height, flick at hip-height smash heel forward, foot flexed, toess out, •  Increase range bouncing through the legs •  Soft fist above shoulder-height, arms super loose, elbows wide, palms forward, hands relaxed •  Increase range Still such a tune! Coach all 4 moves clearly, simply and then just have fun dancing to this fire song.

TECHNIQUE

Bounce •  Feet outside shoulder-width, bounce-tap the feet, knees super soft, butt bounce back and Hips down through the legs •  F  eet outside shoulder-width, knees super soft, •  Arm sweep to front diagonal, elbow bouncing hands on hips, palms flat, fingers forward down at chest-height, Six60 Hands, palms up, •  Hip push to back corner, weight transfer side chest turning side to side to side •  Increase range •  Circle the chest, fast; slight bounce through the legs; natural release through the shoulders, loose •  Increase range

PERFORMANCE Set the moves, set the rhythm and then start to play with it. Enjoy this!

BODYJAM 84

© Les Mills International Ltd 2018

04. HIP HOP – GRRRRRRRR 3:05 mins TRACK FOCUS Coach the footwork with clarity, keeping it short and to the point… then give in to the bass, letting it vibrate through your body. MUSIC

EXERCISE

REPS

LEVEL

Shoulder Stomp setup 0:00

(Steady beat)

4x8 Stomp with Shoulder Roll B R x4 “Stomp” Repeat L “Roll your shoulder back”

4x

Jump setup 0:18

0:27

(Long synth note)

(Low synth)

2x8 Jump Wide R (transition to face R corner), Freeze “Jump left” In/Out Switch L (transition to face L corner), Freeze “In, out”

2x

2x8 Add Double Time “Out, in out”

4x

Cross setup 0:37

(Long synth note)

6x8 Cross Step L, R (travel R corner), Knee Lift L with Snap “Right, left, right” Walk B L, R x2 6x

1:04

(Long synth note)

8x8 Jump Cross Shoulder Stomp R Walk B L, R x4 Last rep: Add Back Turn L

1:41

(Build up)

4x

14x8 Jump “Turn over your right shoulder” Cross Shoulder Stomp Walk L, R x4

7x

Wave Back, Slide Up setup 2:46

(Steady rhythm)

BODYJAM 84

4x8 Wide Jump L with Arm Wave F, Elbow Pull B L “Lead with your fingers” Repeat R “Pull your elbow back” Slide Step L, R x2 (continues into next track)

4x

© Les Mills International Ltd 2018

05. HIP HOP – DON'T QUIT 2:09 mins TRACK FOCUS Brand new timeless hip-hop feels. That’s a thing! Simple cues with clear technique set up the Wave Back, then connect the music with the two blocks so far, and dance out the first half with style. MUSIC

EXERCISE

REPS

LEVEL

Wave Back, Slide Up setup continued 0:00

_ (Yah). Ayy yo

0:18

(Khaled) _ You know

0:55

(woah) _ My lil’ baby

BODYJAM 84

(continues from previous track) 4x8 Add Soft Push (up/down) R, L x2 “Soft push” Walk L, R x4 (F/B)

2x

8x8 Add Slide F L, R x2 with Palms Up R, L x2 (travel F) “Slide your feet” Walk L, R x2 (only) (travel B) 4x 16x8 Jump Cross Shoulder Stomp Wave Back Slide Up Add Pull It Back Knee Swivel L x4 with Elbow Pull B (face L) Freeze (2cts) Walk L, R x3

4x

© Les Mills International Ltd 2018

06. HIP HOP – NOW AND LATER 2:00 mins TRACK FOCUS It’s all about the 3 hops. Set clear directions and rhythm for both combinations, to ensure the class feel successful. MUSIC

EXERCISE

REPS

LEVEL

Kick Kick setup 0:00

0:18

0:27

I can be ya (Woah) Now or

(High synth)

4x8 Low Kick L, Kick R, Flick B R, Freeze “Kick, kick, behind” Repeat R “3 hops”

4x

2x8 Add Double Time x3 “Right, left, flick” Add Jump to low Freeze with Arm Push F to O/H (face L corner) “Jump freeze”

1x

6x8 Add 90°/90° Arms

3x

Pull It Back setup continued 0:55

(Woah) _ Stop playin’

4x8 Knee Swivel Out L x3, Tap B L with Elbow Pull “Right knee out”

4x

1:13

_ C’mon, you a

4x8 Add Step B L (face L) with Elbow Pull B x3 (low, middle, high) “Low, mid, high”

4x

1:32

ring size. I can be

6x8 Pull It Back Kick Kick Freeze Walk It Out L, R x2 (continues into next track)

BODYJAM 84

3x

© Les Mills International Ltd 2018

07. HIP HOP – BADAM 2:00 mins TRACK FOCUS Shake your badam like Badam ba dum – lyrical genius in track 7. Clear, uncluttered coaching cues to set up the choreography, then hype the energy when you add the arm lines. MUSIC 0:00

Just shake your

EXERCISE (continues from previous track) 8x8 Add Breakout

REPS

LEVEL

4x

Tap It Out setup 0:36

like a razor

0:55

Badam da dum

1:41

Well I _

BODYJAM 84

4x8 Heel Tap F L, R x2, Toes Stomp L x4 (face R) “Tap the heel” Heel Tap F R, L x2, Heel Lift Your Butt R x3 (face L) “Bounce your butt” 2x 10x8 Add Palms B “Hands back” Add Double Arm Circle with Elbow Pull x2 “Chest up” Add Palms B Add Soft arms to the B 4x8 Walk L, R

5x 16x

© Les Mills International Ltd 2018

08. HIP HOP – QUESTIONS 1:59 mins TRACK FOCUS Chill mode to play with the choreography so far, high repetition to create success in your class. Find words that elicit even more feel. MUSIC 0:00

_ From the moment

EXERCISE 22x8 Jump Cross Shoulder Stomp Wave Back Slide Up Pull It Back Kick Kick Freeze Tap It Out Walk It Out L, R x8 (Last rep: remove Walk It Out)

REPS

LEVEL

3x

Bounce Your Butt setup 1:41

_ Girl, I got a

BODYJAM 84

4x8 Wide Jump R, Hip Bounce R “Jump left” Repeat L “Push your hips to the side and around”

4x

© Les Mills International Ltd 2018

09. HIP HOP – WOBBLE & JIGGLE 3:13 mins TRACK FOCUS Simple cues with a chill voice to create contrast and focus when learning Bounce Your Butt, then let the insane hype of the sounds blaze it home. MUSIC

EXERCISE

REPS

LEVEL

Bounce Your Butt setup continued 0:00

0:30

0:51

(Steady beat)

(Low synth note)

(Jiggle. Pull your)

8x8 Add Wide Jump with Hip Bounce x3 (R, L, R) “3, 2, 1” Add Walk B L, R x2 (face R corner) “Walk back” (Tempo increasing) 8x8 Add (Slow) Hip Bounce “Slow” Add Double Palm Lean B x4 (face R corner) “Lean back” (Tempo increasing) 2x8 Walk It Out L, R

4x

2x

8x

Hip Hop Routine setup 1:00

wobble and jiggle _

8x8 Jump Cross Shoulder Stomp Wave Back Slide Up Pull It Back Kick Kick Freeze Tap It Out Bounce Your Butt

1x

1:37

(Low synth note)

2x8 Slide L, R with Shoulder Pop

4x

1:46

(Build up)

4x8 Fast Step Touch L, R

16x

2:05

wobble and jiggle _

BODYJAM 84

15x8 Hip Hop Routine (Last rep continues into next track)

2x

© Les Mills International Ltd 2018

ALT 09. HIP HOP – WOBBLE & JIGGLE/HULA HOOP 3:05 mins MUSIC

EXERCISE

REPS

LEVEL

Bounce Your Butt setup continued 0:00

0:30

0:51

(Steady beat)

(Low synth note)

(Build up)

8x8 Add Wide Jump with Hip Bounce x3 (R, L, R) “3, 2, 1” Add Walk B L, R x2 (face R corner) “Walk back” (Tempo increasing) 8x8 Add (Slow) Hip Bounce “Slow” Add Double Palm Lean B x4 (face R corner) “Lean back” (Tempo increasing) 2x8 Walk It Out L, R

4x

2x

8x

Hip Hop Routine setup 1:00

(oh) Let’s go

8x8 Jump Cross Shoulder Stomp Wave Back Slide Up Pull It Back Kick Kick Freeze Tap It Out Bounce Your Butt

1x

1:37

(oh) Let’s go

2x8 Slide L, R with Shoulder Pop

4x

1:46

(Build up)

2x8 Fast Step Touch L, R

8x

1:55

(Steady beat)

BODYJAM 84

15x8 Hip Hop Routine (Last rep continues into next track)

2x

© Les Mills International Ltd 2018

10. HIP HOP – EIGHT 2:52 mins TRACK FOCUS The music takes you through a Tropical Hip Hop hype train – get huge with your technique, get rekt with your cardio. MUSIC

EXERCISE

REPS

0:00

(Steady beat)

1x8 (Last rep continues from previous track)

0:04

(Steady clap)

2x8 Slide L, R with Shoulder Pop

4x

0:13

(Fast clap)

2x8 Fast Step Touch L, R

8x

0:22

(Quiet) _

1:34

(Build up)

2x8 Slide L, R with Shoulder Pop

4x

1:43

(Build up)

2x8 Fast Step Touch L, R

8x

1:52

(Quiet) _

8x8 Hip Hop Routine

1x

2:28

(Outro)

2x8 Slide L, R with Shoulder Pop

4x

2:37

(Outro)

2x8 Wide Walk L, R Last 4cts: performance option

8x

BODYJAM 84

16x8 Hip Hop Routine

LEVEL

2x

© Les Mills International Ltd 2018

HIP HOP You need to coach the Jump and Cross footwork with relevance, keeping it short and to the point. Look out for the Back Turn people! It’s super fast and will catch your class by surprise, so clear, simple cues are a must. Track 5 and we’re waving back in time with timeless HIP HOP feels! Relax with this tunage, flow with the Wave, then connect to the music as you slide and glide into their space. You need to practice the Kick Kick. It’s all about the 3 hops! Set clear directions and rhythm to ensure the class feels successful quickly, then shake your bum like Badam da dum! You need clear, uncluttered coaching here to set up the choreography, then hype the energy when you add the arm lines. The final track is off the chart! Find the bounce people, then make it Wobble and Jiggle.

TECHNIQUE

Jump •  Jump wide, land facing right diagonal, feet shoulder-width apart, knees soft •  Jump in, feet hip-width apart, face forward, weight on toess, arms long and relaxed •  Land wide, facing left diagonal, knees super soft •  Double time •  Rhythm: Out, in, out •  Add Cross •  Increase jump range, slight knee lift

Cross •  Cross-step the feet, tight, left leg crosses behind, arms long and relaxed, travel forward to the right diagonal •  Left knee lifts to hip-height, double-snap hands down, either side of knee, slight drop of the chest •  Left foot stomp to floor •  Rhythm: Left, right, left •  Walk back, feet hip-width apart, knees soft, swagger through the torso, natural swing of the arms •  Increase range •  Back turn, fast, feet hip-width apart, left shoulder turns back

BODYJAM 84

Shoulder Stomp •  Feet outside shoulder-width, knees soft, stomp outside heel, outside shoulder rolls back •  Head and chest turn out, elbow in, soft fist below chest-height, other arm long •  Increase range

Wave Back •  Jump side, feet shoulder-width apart, knees soft •  Double wave arms forward, from the shoulder, smooth, at shoulder-width, hands at headheight, fingers lead, palms flat •  Outside elbow pulls back, sharp, to chestheight, chest and head turn out •  Wide-walk the feet, drag inside toess, knees super soft, natural arm swing, slight bounce through the legs •  Soft push the hands, top hand over head, elbow forward, hand open, palm up •  Other hand above hip-height, elbow back, wrist flexed, palm to floor •  Walk the feet, knees super soft, travel forward/back, super loose •  Increase range

Slide Up •  Slide step forward, side to side, wide outside shoulder-width, trailing toes drag, knees super soft •  Palm sweep forward to the diagonal, from shoulder to hip-height, hand flat, palm up, fingers lead •  Other elbow back, hand open, palm in •  Increase range

© Les Mills International Ltd 2018

Pull It Back •  Tap left toes wide, from shoulder-width to super wide, left knee turns out, swivel on the ball of the foot •  Front knee bent, weight over outside toess, hips square to front, arms long •  Tap left toes behind supporting leg, heel up, knees together •  Thumbs to shoulders, elbows pull wide at chest-height •  Tap back, torso facing left, elbow pulls back, tight fist, other arm long at full extension forwards, (low, middle, high) •  Increase range

Kick Kick •  Feet outside shoulder-width, small hop on the supporting leg, kick to the low diagonal, weight on the toess, arms long •  Flick-kick foot behind supporting leg, heel at knee-height, toess down •  Travel side to side •  Double time •  Light on the feet, arms relaxed, hands switch from chest to hip-height, elbows bent, palms open, fingers long •  Increase range

Freeze •  Jump wide, land facing left diagonal, low in the legs, knees bent •  Palm push forward and up, lean back, hands open, fingers long

Tap It Out •  Heel-tap forward, at hip-width, knees soft, weight shift side to side •  Face right, tap left toes x4, feet hip-width apart, arms long •  Face left, tap right toes x4, feet shoulderwidth apart, double-time bounce the butt down •  Arms at full extension, palms flat to the low diagonal, hands slightly behind hips, weight forward, bouncing through the legs •  Double circle the arms up/out, hands open, palms flat, chest lifted, hands finish at shoulder-height, elbows wide •  Left leg kicks forward, knee super soft, landing back under hips •  Arms back, front elbow down, hand front of chest, palm back, other arm long, elbow soft, palm to floor •  Increase range

Bounce Your Butt •  Jump wide, travel side, inside leg lands first, feet outside shoulder-width, knees super soft, natural swing of the arms forward •  Circle-push the hips to the side and back, weight forward, slight bounce through the legs, arms long and relaxed •  Increase range •  Walk back, feet hip-width apart, knees soft, facing right diagonal •  Palms push forward, shoulders turn back, front arm to full extension •  Hand open, palm forward, slight flex of the wrist, fingers up, other hand at head-height, palm forward, elbow down •  Increase range

Slide with Shoulder Pop •  Slide step the feet outside shoulder-width, knees soft, arms long, soft fists •  Feet finish hip-width apart, smooth shoulder pop up, natural forward swing of the arms

BODYJAM 84

© Les Mills International Ltd 2018

Fast Step Touch •  Step-touch the feet fast outside shoulderwidth, knees super soft, bouncing through the legs •  Natural arm swing forward, elbows bent, hand open, fingers relaxed

COACHING Cross The timing of Cross combo will catch your class by surprise. You need to coach these moves really well! Say something like: “Step your right leg behind” “Right, left, right” “Turn over your right shoulder” “Feet close” “Turn fast” Kick Kick It’s all about the 3 hops! Set clear directions and rhythm to ensure the class feels successful quickly. Say something like: “Kick, kick, flick” “Hop, hop, hop” “3 hops” Tap It Out You need clear, uncluttered coaching here to set up the choreography. Say something like: “Tap the heel” “Bounce your butt” “Hands back” “Chest up”

PERFORMANCE Switch it up by using Track 8 to chill with the building combo. Get cool, happy & playful here!

BODYJAM 84

© Les Mills International Ltd 2018

11. RECOVERY TRACK FOCUS Two completely different movement styles to play with in this track. Bounce like your whole body is made out of lollipop… then switch it up, getting low in the legs with a ton of yaaaaaaaaass! MUSIC

EXERCISE

REPS

LEVEL

Little Bit Of Sass setup 0:07

0:33

Now I’m out here

Now payback is

4x8 Bounce Kick F L, R x2 “Kick your right leg” Cross Walk L, R x2 (travel R) Repeat other side “Bounce on the balls of your feet”

2x

2x8 Add Clap O/H R x8 Add Arm Wave O/H x2

1x

Sorry, Not Sorry setup 0:45

Baby, I’m sorry

4x8 Wide Hip Rock R x4 with Chest Double Tap, Arm Throw Combo “Left leg” Repeat Slow Walk F with Arm Wave R, L x2 “Walk forward” Fast Walk B R, L x4 with Palm Sweep to O/H

2x

1:11

Baby fineness is

4x8 Little Bit Of Sass R, L Add Alternating Hand Flick x4

2x

1:37

Now payback is

2x8 Add Clap O/H R x8 (remove Hand Flick) Add Arm Wave O/H x2

1x

1:50

Baby, I’m sorry

4x8 Sorry, Not Sorry L

2x

2:16

Talk that talk

4x8 Little Bit Of Sass L, R Add Talking Hand R, L x2 “Play with it”

2x

2:42

Baby, I’m sorry

4x8 Sorry, Not Sorry R

2x

3:08

(Payback is a)

1x8 Dynamic Freeze (performance option)

1x

BODYJAM 84

© Les Mills International Ltd 2018

11. SORRY NOT SORRY 3:15 mins Bounce like your whole body is made out of lollipop, then switch it up, getting low in the legs to find the grind with a ton of sass!

TECHNIQUE

Little Bit Of Sass •  Feet shoulder-width apart, knees soft, low cross-kick forward, toes lead •  Weight shifting side to side, bounce on the balls of the feet •  Arms long, super relaxed, elbows soft, hands outside hip-width, super loose with natural arm swing •  Walk the feet long, trailing leg crossing in front, travel side, lift the knee, slight lean back, chest lifted •  Right hand over head, elbow bent, palm forward to the right of center, left hand claps back •  Double-wave the arms over head, elbows super soft, hands open, slightly forward of the body •  Add loose Hand Flick out, from the wrist, hand open, to the high diagonal, fingers slightly splayed •  Other arm long, relaxed and super loose •  Add Talking Hand at head-height, elbow wide, other hand on hip, elbow to back corner, fingers forward

Sorry, Not Sorry •  Feet super wide, outside shoulder-width; knees bent •  Dropping heavy into the legs, circle-push the hips wide, small stomp to the outside •  Six60 Hands double beat at chest-height, arms throw over head, elbows lead, hands to the high diagonal, elbows soft •  Walk forward, trailing foot lands front of supporting leg, knees super soft, slight hip shifting side to side •  Arm wave wide, arms long, elbows lead, super soft, palm to floor at head-height, fingers long •  Other arm sweeps down front of hips, hand open, palm to floor •  Fast walk back, small, feet hip-distance, lead with the butt back •  Arms circle out/up, wrists flex, hands open, palms flat to floor, finish over head, palms wide

PERFORMANCE Lollipop meets sass! Talk to the contrast, music and moves. I want you to play with it. Your own feel, your own style.

BODYJAM 84

© Les Mills International Ltd 2018

12. JAMSTERDAM – ANNIHILATE 3:30 mins TRACK FOCUS Throw your elbows away, twist your lower body and toss your ponytail side to side. You need to find freedom in your torso before moulding the 3 moves together. Then smash that drop. MUSIC

EXERCISE

REPS

LEVEL

Diagonal Twist setup 0:00

0:14

(Heavy beat)

(Light synth)

4x8 Twist Step Touch L, R “Lower body twist” “Step backwards” Step Touch L, R

4x

8x8 Add Diagonal Hand Throw x2 L, R on Twist Step Touch “Throw your hands at a diagonal” 8x Punch Your Palms setup

0:44

0:59

(Build up) _

Annihilate _

4x8 Hip Rock L, R with Double Palm Punch F L, R (4cts) Drop low, unwind Palms B (2cts), Wide Freeze (2cts) “Palms back” (Last 4cts: Step Touch L, R) 12x8 Diagonal Twist Punch Your Palms Add Arm Cross (ct8), Throw, Step Touch L, R x2

4x

6x

Swing It setup 1:44

(Long synth blast)

4x8 Slow Wide Tap L, R, L with Wide Palm Sweep (12cts) Jump OTS x4 (4cts) “Feet together”

2x

1:59

(Heavy synth)

4x8 Add Double Time (Last rep: preview Back Turn)

4x

2:14

(Steady beat)

4x8 Add Back Turn R

4x

2:29

(Build up)

4x8 Diagonal Twist Punch Your Palms Swing It Step Touch L, R x4

1x

2:45

Annihilate _

BODYJAM 84

12x8 Add Breakout

3x

Breakout

© Les Mills International Ltd 2018

13. JAMSTERDAM – FRACTURE 3:56 mins TRACK FOCUS Slow everything down… Feel the space as you hang in the air, utilise your technique to draw the drama out. You need to fill the music with movement here. MUSIC

EXERCISE

REPS

LEVEL

Chest Open setup 0:00

(Slow beat)

4x8 Wide Freeze with Palm Sweep to open chest “Open your chest” Contract chest with Arm Sweep F, turn soft fist to face upwards Lift/Drop through the legs with Forearm Roll L, R x2

4x

Jump setup 0:19

_ How did we

8x8 Step R, Low Leg Lift L with arms long (face R) “Pick up your right leg” Knee Lift L with Arm Sweep to Cross Low Leg Lift L with Arms Sweep to open chest Wide Freeze, Arm Wrap R (face F) Repeat L “Bring the knee in”

4x

Grab It setup 0:58

1:18

_ There is always

on my side _

4x8 Slow Wide Walk L, R x2 with Swizzle Reach (F, O/H) “Turn your shoulders” Pop Jump OTS with R arm O/H “Pop up out of your legs” Slow Body Roll (down/up), R arm to floor 20x8 Jump (Add Jump) (16cts) “Jump to the left” Grab It (Add Double Time) (8cts) Chest Open x2 (Add Double Time) (8cts) “Expand your torso”

2x

5x

Grab It setup continued 2:57

3:16

_ There is always

on my side _

BODYJAM 84

4x8 Slow Grab It “Slow it down” Add ¾ Jump Turn L (land facing R) “Turn over your right shoulder” 8x8 Jump (16cts) Grab It (8cts) Chest Open x2 (face R/face F) (8cts) “Face side” (continues into next track)

2x

2x

© Les Mills International Ltd 2018

14A. JAMSTERDAM – SCREAM 3:06 mins TRACK FOCUS OKAY, time to dance... Execute the length in the movement, taking your time with space, then hit the lines hard with power and height. Music 0:00

0:15

(Steady beat)

(Build up)

Exercise

REPS

(continues from previous track) 4x8 Jump Grab It Chest Open

LEVEL

1x

4x8 Step Touch L, R (Last 4cts: Hip Push L)

8x

Rock It Out setup 0:30

(Synth blast)

2x8 Hip Push L (F/B) (Hips to L corner) “Push your hip”

0:38

(Heavy synth)

4x8 Add Slow Double Wrap, Drag (8cts) “Feet wide” (Last 4cts: Step Touch L, R)

0:52

(Build up)

4x8 Step Touch L, R (Preview next block)

1:07

(Heavy synth)

8x8 Diagonal Twist Punch Your Palms Swing It Jump Grab It Chest Open Rock It Out Add Step Touch L, R x2

1x

8x 4x

8x

1:37

(Light synth)

4x8 Step Touch L, R

8x

1:51

(Heavy synth)

8x8 Diagonal Twist Punch Your Palms Swing It Jump Grab It Chest Open Rock It Out Step Touch L, R x2

1x

2:21

(Build up)

4x8 Step Touch L, R

8x

2:36

(Heavy synth)

8x8 Diagonal Twist Punch Your Palms Swing It Jump Grab It Chest Open Rock It Out Step Touch L, R x2

1x

Twist Combo setup 3:05

(Light synth)

BODYJAM 84

4x8 Wide Walk with Palm Sweep at chest-height L, R “Arm across the body”

8x

Flava

© Les Mills International Ltd 2018

14B. JAMSTERDAM – SCREAM 0:44 mins Music

Exercise

REPS

LEVEL

Twist Combo setup continued 0:00

(Build up)

BODYJAM 84

8x8 Add Slow, Quick, Quick (Wide Walk) “Slow, quick, quick” Add Elbow Pull Wide, Arm Drop “Upper body to twist”

8x

© Les Mills International Ltd 2018

15. JAMSTERDAM – BEGIN AGAIN 4:56 mins TRACK FOCUS Beautiful uplifting Progressive House music, the way it’s meant to be. Let the build, the drop, the feel, the sound, take your dance to another level. Ride the contrast, smash the routine. Music 0:00

(Quiet synth)

Exercise

REPS

4x8 Step Touch L, R “From the top, Track 1” (Last 2cts: Slow Wide Walk with Arm Circle F)

LEVEL

8x

Arm Circle Combo setup 0:14

Is there somewhere

2x8 Slow Wide Walk with Arm Circle F L, R (8cts)

2x

0:22

the lost pieces

2x8 Add Double Time

4x

0:29

Hold up your

8x8 Add Triple Time x4 “4, 3, 2, turn” Back Turn R (travel L) Add Wide Hip Rock F with Shoulder Roll B x4 (face R) (8cts) Repeat R “Left arm, left leg”

2x

4x8 Step Touch L, R

8x

0:58

it _ (Quiet synth)

Jamsterdam Routine setup 1:13

(Build up)

8x8 Diagonal Twist Punch Your Palms Swing It Jump Grab It Chest Open Rock It Out Step Touch L, R x2

1x

1:43

C’mon _

4x8 Arm Circle Combo

1x

1:57

(High synth note)

8x8 Jamsterdam Routine

1x

Twist Combo setup continued 2:27

end _ (Quiet synth)

3:11

(Steady beat)

3:41

(Heavy beat)

BODYJAM 84

12x8 Twist Combo L, R Add Wide Walk with Arm Reach O/H L, R x2 8x8 Step Touch L, R 20x8 Jamsterdam Routine Arm Circle Combo Jamsterdam Routine

6x 16x

1x

© Les Mills International Ltd 2018

16. JAMSTERDAM – THIS FEELING 5:06 mins TRACK FOCUS A totally different sound to take this release home. Uplifting, fun, free, Jam. MUSIC

EXERCISE

REPS

0:00

_ (I got this)

8x8 Twist Combo

4x

0:29

_ I got this

4x8 Step Touch L, R

8x

0:44

(Low synth)

20x8 Jamsterdam Routine Arm Circle Combo Jamsterdam Routine

1x

1:59

(Long synth note)

4x8 Step Touch L, R

8x

2:14

Light. Shine your

8x8 Twist Combo

4x

2:44

_ I got this

8x8 Step Touch L, R

16x

3:14

(Heavy synth)

20x8 Jamsterdam Routine Arm Circle Combo Jamsterdam Routine

1x

4:29

(Heavy beat)

4x8 Step Touch L, R

8x

4:44

(Outro)

4x8 Wide Walk L, R

16x

4:59

(Synth blast)

1x8 Wide Freeze with Breathe Arms (ascending)

1x

BODYJAM 84

LEVEL

© Les Mills International Ltd 2018

JAMSTERDAM Are you ready to sweat? Throw your elbows away and twist your lower body. You need to find freedom in your torso before moulding the first 3 moves together. Track 13, Fracture and it’s time to slooooow your body down. Find MASSIVE expansion through your chest, then feel the pause and space as you hang in the air. You need to use the legs to jump and draw the feet together in the ¾ turn. This will help you turn fast, before landing wide and low in the legs. Watch out for the rhythm change in Track 14. We now use 4 full counts in the jump phase of the ballet sequence. That is, you need to fill the music with movement using long lines, power and height, then cue the Arm Circle Combo! It’s time to shine JAMSTERDAM. No words, just dance!

Punch Your Palms •  Feet outside shoulder-width, knees soft, hip rock side to side •  Cross-punch palms forward, wrist flexed, hands open, fingers slightly splayed •  Drop into the legs, knees bent •  Arms circle out from the elbows to full extension, chest drops forward, eyes down, palms back •  Double time •  Increase range •  Upper torso and head rock side to side •  Jump feet hip-width apart, knees soft, cross forearms front of face, elbows down •  Hands throw down to the low diagonal (ct1), super strong, palms in •  Rhythm: 5, 6, 7, 8, 1 •  Increase range

TECHNIQUE

Diagonal Twist •  Step-touch the feet, outside shoulder-width, knees soft, slight bounce through the legs •  Lower body twist, step backwards, chest turns, arms long •  Hands throw to the high diagonal, top arm at full extension, palm flat to floor, other hand at chest-height, elbow down •  Increase range •  Increase range

Swing It •  Slow wide-tap the feet, outside shoulderwidth, knees super soft, weight shift to the outside •  Arms swing open, chest up, elbows soft, hands at shoulder-height, palms out •  Feet hip-width apart, jump on the spot, knees soft, arms long, elbows cross in front of chest, palms out •  Double time •  Increase range, open and close the chest •  Back turn, right shoulder turns back, arms long and relaxed

BODYJAM 84

© Les Mills International Ltd 2018

Jump •  Step wide, knees soft, toess to corner, back leg lifts long, abs braced, foot to knee-height, toess pointed •  Chest square to front, front arm long at shoulder-height, at full extension, palm to floor, eyes down •  Back arm long to the high diagonal, at full extension, palm flat •  Draw knee forward under hips, abs braced, slight contraction through the torso •  Hands sweep forward to cross below chestheight, palms up, eyes down •  Inside leg kicks back, arms long •  Feet outside shoulder-width, knees super soft, abs braced, outside arm wraps the head, elbow wide •  Other arm long, hand open, palm in •  Jump x2, slight travel out/in, back leg kicks back to create momentum (lift and travel) •  Increase range

Chest Open •  Feet super wide, outside shoulder-width, knees soft •  Expand the chest, arms sweep to open chest, hands at shoulder-height, palms forward, fingers splayed •  Bend the knees, sink into the legs; contract the chest; arms sweep in, hands open, palms up •  Layer the forearms in front of chest, elbows wide, tight fists, rise up through the legs, chest lifting, wrists roll forward •  Finish by sinking down into the legs, breathing through the torso (rise and fall through the legs) •  Double time •  Small step the feet wide (left, right, weight on the toes) •  Face right, face forward •  Increase range

Grab It •  Wide-walk the feet, outside shoulder-width, knees soft •  Long arm reach forward, to full extension, shoulders turn, swizzle the hand •  Long arm reach over head, to full extension, at shoulder-width; other arm long, hand behind hip •  Jump on the spot, knees super soft, right arm at full extension over head, hand open, palm in; other arm long, palm outside hip •  Body roll down/up, knees bent, right arm drops to floor, rolling up through the spine, abs braced •  Double time •  Half time, slow ¾ Jump Turn, left shoulder turns back, land facing right, feet shoulderwidth apart •  Double time •  Increase range

Rock It Out •  Walk the feet super wide, knees soft, hips rock forward/back to left corner, natural swing of the arms •  Slow double wrap the head, elbows wide, hands drag down torso to hip-height, elbows lead •  Increase range

BODYJAM 84

© Les Mills International Ltd 2018

Arm Circle Combo •  Slow wide-walk the feet, outside shoulderwidth, knee lifts to below hip-height, arm circles forward, at full extension, tight fist •  Double time •  Triple time •  Increase range •  Back turn, travel side, feet hip-width apart, arms long and relaxed •  Feet outside shoulder-width, hips to corner, front knee bent, double stomp front foot small, hips surging forward x4 •  Shoulders rolling back x4, chest lifted, soft fists above hip-height, elbows in •  Rhythm: 1, 2, 3, 4, 5, 6, 7, 8, 1, 2, 3, 4, 5, 6, 7, 8 (16cts)

COACHING Diagonal Twist It’s a lower body twist! Say something like: “Twist your lower body” “You need to step backwards” Jump Watch out for the rhythm change in Track 14 onwards. We now use 4 full counts in the jump phase of the ballet sequence. You need to use your arms to hold your body in the air.

PERFORMANCE Track 12 Annihilate Hit the key points, then talk to the feel. Let the music work for you here!

Twist Combo •  Wide-walk the feet, knees soft, weight shifting side to side •  Chest and shoulders turn, long arm sweeps across the body, from the back, palm in, fingers splayed •  Other hand pulls back, elbow leads, palm up •  Wide-walk the feet, double time, knees soft •  Elbow pulls wide at shoulder-height, tight fist, palm back, drop arm to full extension, elbow leads •  Long arm reach over head, at shoulder-width, elbow leads, hand open, palm forward, weight shift side to side

BODYJAM 84

© Les Mills International Ltd 2018

17. GROOVEDOWN TRACK FOCUS Super chilled to the end. Find the lean, find the bounce, take it old school. What a way to finish. MUSIC

EXERCISE

REPS

LEVEL

Rollin' Back setup 0:00

(High vocal note)

4x8 Wide Freeze with Shoulder Bounce “Shoulder bounce”

0:20

(Heavy beat)

4x8 Add Step Tap R, L x2 with Shoulder Bounce (8cts) “Feet together” Add Step Tap R, L x2 with Triple Shoulder Bounce (8cts) “1, 2, 3”

2x

8x8 Add (travel B) “Travel back” (16cts) Add Kick Ball Change L, R x4 (travel F) (16cts) “Kick, ball change”

2x

0:41

I’ve been rollin’

32x

1:23

L-O-V-E on my

4x8 Walk R (L, R, L), Wide Tap R (transition to face L) Repeat R “Walk 3, 2, 1” 4x

1:44

I come through

4x8 Add Freestyle option

4x

2:05

I’ve been rollin’

8x8 Rollin' Back Kick Ball Change

2x

2:46

Pluto _ Gotta dig

4x8 Lat Stretch L (16cts) Repeat R (16cts)

1x

3:07

I come through

3:25

I was in

½x8 Roll Up

1x

3:28

up (rolled up)

2x8 Wide Freeze with Breathe Arms (ascending/ descending)

1x

3:39

(Outro)

BODYJAM 84

3½x8 Slow transition to Center Adductor Lunge

1x

10x8 Freestyle to end or finish class

© Les Mills International Ltd 2018

17. ROLLIN' 4:32 mins Come Rollin’ with me… super chilled. Find the lean, then let your body stop!

TECHNIQUE

Rollin' Back •  Feet shoulder-width apart, knees soft, shoulder bounce, arms long, soft fists outside hips •  Start feet together, under hips, tap the toes wide, outside shoulder-width, weight shifting to the outside •  Soft fists to the front corners, elbows in, single Shoulder Bounce •  Triple Shoulder Bounce, fast •  Travel back, outside foot crossing behind supporting leg

Kick Ball Change •  Low kick forward, to full extension, soft knee, toes up •  Ball-change the feet, supporting leg under hips, tap outside toes wide, weight shift to the outside, natural swing of the arms •  Travel forward, super chilled

BODYJAM 84

© Les Mills International Ltd 2018

MASH IT! After teaching this release four or five times, you can combine the main routines into one giant extravaganza of a dance cardio experience. •  Teach this release to the end of Track 14A, Scream •  Leave out Tracks 14B to 17 and go straight into Track 18 Smash This Beat to continue with the MASH IT! Block

18. SMASH THIS BEAT 3:52 mins MUSIC

EXERCISE

REPS

LEVEL

Twist Combo setup continued 0:00

(Surging synth)

(Continues from previous track) 4x8 Wide Walk with Palm Sweep at chest-height L, R 8x

0:14

(Surging synth)

8x8 Add Elbow Pull Wide, Arm Drop

8x

0:44

Smash this beat

2x8 Slow Wide Walk with Arm Circle F L, R (8cts)

2x

0:51

Smash this beat

2x8 Add Double Time

4x

0:59

(Build up)

4x8 Wide Walk with Arm Circle F L, R x4 (fast) Back Turn R (travel L) Add Wide Hip Rock F with Shoulder Roll B x4 (face R) (8cts) Repeat R

1x

1:14

Smash this beat _

8x8 Add Breakout

2x

1:43

(Long synth blast)

6x8 Step Touch L, R (Preview: Jamsterdam Routine)

12x

2:06

(Heavy synth)

20x8 Jamsterdam Routine Arm Circle Combo Jamsterdam Routine

1x

Twist Combo setup continued 3:21

(Steady beat)

8x8 Twist Combo Add Wide Walk with Arm Reach O/H L, R x2

4x

19. HULA HOOP 2:29 mins MUSIC

EXERCISE

REPS

0:00

(Fast claps)

2x8 Slide L, R with Shoulder Pop

4x

0:09

(Build up)

2x8 Fast Step Touch L, R

8x

0:18

a Hula Hoop _

4x8 Walk OTS L, R (Preview: Hip Hop routine)

16x

0:37

(oh) Let’s go

8x8 Hip Hop Routine

1x

1:14

(Synth blast)

2x8 Slide L, R with Shoulder Pop

4x

1:23

(Build up)

2x8 Fast Step Touch L, R

8x

1:32

a Hula Hoop _

8x8 Hip Hop Routine

1x

2:10

Hoop. Round and

2x8 Slide L, R with Shoulder Pop

4x

2:19

a Hula Hoop _

2x8 Fast Step Touch L, R

8x

BODYJAM 84

LEVEL

© Les Mills International Ltd 2018

20. OFF THE HOOK 4:49 mins MUSIC

EXERCISE

REPS

0:00

Let’s go

8x8 Twist Combo

4x

0:29

(Build up)

4x8 Step Touch L, R (Preview: Jamsterdam Routine)

8x

0:44

(Heavy synth)

20x8 Jamsterdam Routine Arm Circle Combo Jamsterdam Routine

1x

12x8 Twist Combo

6x

1:57

(Light synth)

2:42

(Fade)

1x8 Step Touch L, R

2x

2:46

(Slow synth)

2x8 Slow Wide Walk L, R with Clap O/H

8x

2:54

(Slow synth)

2x8 Step Touch L, R with Clap O/H

4x

3:02

(Build up)

4x8 Step Touch L, R (Preview: Jamsterdam Routine)

8x

3:17

(Heavy synth)

20x8 Jamsterdam Routine Arm Circle Combo Jamsterdam Routine

1x

4:30

(Outro)

4x8 Step Touch L, R

8x

4:45

(Fade)

1x8 Wide Freeze with Breathe Arms (ascending)

1x

BODYJAM 84

LEVEL

© Les Mills International Ltd 2018

MUSIC 01

02

3

Saint Bass City Rockers (4:43) The Bloody Beetroots

2017 Last Gang Record Inc. / eOne Music Canada. Written by: Unknown

Unforgettable (Mariah Carey Remix) (2:46) French Montana feat. Swae Lee & Mariah Carey

2017 Bad Boy Entertainment / Epic Records, a division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Kharbouch, Brown, Williams II, Washington, Singh, Sutphin

We Be Burnin' (Recognize It) (3:27) Sean Paul

2005 Atlantic Recording Corporation for the United States and WEA International Inc. for the world outside the United States. Written by: Marsden, Henriques, Thomas, Jarrett, Cunningham

JAMSTERDAM 12 13 14A 14B

HIP HOP 04

05

06 07

08

09 10 11

Grrrrrrrr (3:05) Sneaky Geezy

2017 DAM Music. Written by: Archer Mills

Don't Quit (2:09) DJ Khaled & Calvin Harris feat. Travis Scott & Jeremih

15 16

2017 Epic Records, a division of Sony Music Entertainment.Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Khaled, Scott, Cossom, Felton, Wiles

Now And Later (Henry Fong Remix) (2:00) Sage The Gemini

2017 Global Gemini/Atlantic Recording Corporation. Written by: Schuller, Woods, Spargur, Wong, Kirkpatrick, Clampitt

Badam (2:00) Hardwell and Henry Fong

2017 Revealed Recordings B.V. licensed courtesy of Central Station Records. Written by: van de Corput, Fong, Webb, Smith

17

Wobble & Jiggle (Extended) (3:13) Bassjackers

2017 SpinninRecords.com. Written by: Unknown

18 19 20

EIGHT (2:52) Sneaky Geezy

2017 DAM Music. Written by: Archer Mills

Sorry Not Sorry (3:15) Demi Lovato

Courtesy of the Universal Music Group. Written by: Lovato, Brown, Douglas, Felder, Simmons

BODYJAM 84

2016 076 Records. Written by: Unknown

Fracture (3:56) Slumberjack feat. Vera Blue

2017 onelove. Written by: Addamo, Ehlers, Then

Scream (Extended) (3:06) Tiësto and John Christian

2017 Music Freedom Label Ltd. Written by: Unknown

Scream (Extended) (0:44) Tiësto and John Christian

2017 Music Freedom Label Ltd. Written by: Unknown

Begin Again (4:56) Knife Party

2014 Earstorm Records / Big Beat. Written by: McGrillen, Swire

This Feeling (Kryder Remix) (5:06) L'Tric Courtesy of the Universal Music Group. Written by: Unknown

Rollin' (4:32) Calvin Harris feat. Future & Khalid

2017 Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Wiles, Wilbum, Khalid

MASH IT!

Questions (1:59) Chris Brown

2017 RCA Records, a division of Sony Music Entertainment.Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Brown, Kembo, Hamlin, Bentley, Dotson, Moore, Turner Jr., Anderson

Annihilate (3:30) Sophie Francis

Smash This Beat (3:52) Hardwell

Revealed Music B.V. Under Exclusive License to Central Station Records. Written by: van de Corput, Rindt

Hula Hoop (2:29) Spenda C feat. Keno

2017 Klub Kids. Written by: Lind

Off The Hook (Mark Sixma Extended Remix) (4:49) Hardwell & Armin Van Buuren

2016 Armin Audio B.V. under exclusive license to Armada Music B.V. Written by: van Buuren, de Goeij, van de Corput

Wobble & Jiggle (Extended) (0:51) Bassjackers

ALT

09

2017 SpinninRecords.com. Written by: Unknown

Hula Hoop (2:14) Spenda C feat. Keno

2017 Klub Kids. Written by: Lind

© Les Mills International Ltd 2018

EXPRESS FORMATS

HEY INSTRUCTORS

30-MINUTE OPTION 1 Track 1 Warmup Track 2 Isolations Track 3 Dancehall Tracks 4–10 Hip Hop Total Time 28:14

When it comes to mixing up past releases, you can teach back as far as BODYJAM 32, with some exceptions: Many of the older BODYJAM blocks have a considerably higher complexity level that will be out of reach for many new members in your class. If you teach the more complex routines from past releases, you will inevitably alienate new participants, and they will be unlikely to come back.

30-MINUTE OPTION 2 Track 1 Warmup Track 3 Dancehall Tracks 12–16 Jamsterdam Total Time 29:28 45-MINUTE Track 1 Tracks 4–10 Tracks 12–16 Total Time

Warmup Hip Hop Jamsterdam 43:19

NOTE: There is no Groovedown in most express format options. Please advise participants to keep moving around after the class until their breathing and heart rate return to normal and to do their own stretches to assist their recovery. The 30 and 45-minute class formats have been customized for this release.

KEY F forward B back L left mins minutes O/H over head OTS on the spot R right Xreps perform the Sequence/Exercise x times This move is featured in the new move videos.

For example, blocks to avoid: BODYJAM 37 Jazz Rock BODYJAM 38 Latin Block BODYJAM 39 Dance 4 Life BODYJAM 40 Jive & Swing, Krump Club BODYJAM 43 Disco Cardio BODYJAM 46 Tribal Explosion BODYJAM 49 Street Jazz If you have a more advanced audience who you have taught these routines to over many years, then maybe you can pull out one of these blocks once every six months. But if, like me, you have a bunch of new people in each class you teach, then I strongly suggest you avoid these blocks with higher complexity. However, there are some incredible older tracks, full of magic and simple, pure dance feel: BODYJAM 41 La Bomba, BODYJAM 33 Hey Mama, BODYJAM 42 Jam De Podium, and who could forget the Battle from BODYJAM 32! Pick and choose your tracks carefully and you will have the floor on fire every week.

Please note the color to represent the correct level of execution. BASE

BODYJAM 84

FLAVA

BREAKOUT

© Les Mills International Ltd 2018

CREDITS Music Selection – Gandalf Archer Mills Choreography – Gandalf Archer Mills Creative Consultant – Phillip Mills Chief Creative Office – Dr Jackie Mills Creative Director – Diana Archer Mills Program Planner – Hannah Brooking Technical Consultant – Andrew Newmarch

PRESENTERS From L-R: Claude Messi Fouda (shadow), Shey Shehovich, Pierre Luc Camier (shadow), Philip Harrison, Igor Kuzyakov (shadow), Gandalf “G” Archer Mills, Tito Benjamim Correia (shadow), Charlotte Ranque (shadow)

JAM JAM JAMSTERDAM is what we call boomin’ Hip Hop fused with Dancehall fire; a mix of Sneaky Geezy and a whole lot of European love. A huge thank-you to all who made it to this historical filming, turning that round stage into a red-light dance party like no other. Track 1 warms us up at level 11 (it only goes up to 10, remember) with GUITARS! How often do we have guitars in Jam? Not often, says Gandalf – so enjoy that humongo drop.

Gandalf “G” Archer Mills (New Zealand) is Program Director for BODYJAM. He is based in Auckland and has dedicated his life to dance, performance and teaching. Philip Harrison (UK) is a BODYJAM, BODYCOMBAT and SH’BAM Trainer. Shey Shehovich (UK) is a BODYJAM, BODYCOMBAT and SH’BAM Trainer and a CXWORX Instructor.

Then Track 2 is an Unforgettable remix of that Rap/Moombah/Reggaeton heater you have heard on the radio all year. Last pun of the sizzler, I promise. Big Illy Philly takes you through even more Dancehall with the classic jam We Be Burnin’, then our HIP HOP block this release is a beautiful mash of modern, sharp, Salsa bounce, and twerky twerk. Grrrrrrrr is huge, Don’t Quit will have you singing your way through the learning, then this new fire Badam is totally different from what you’re used to. Questions takes it back to radio land, before Wobble & Jiggle brings the house down (and your butt 'round). Sassy McSass Pants floats us through the Recovery like your whole body is made out of lollipop, before the HUGE sounds of JAMSTERDAM take over. Annihilate sounds exactly how it… ummmm… sounds. Fracture is slow and beautiful for the learning phase of the trickiest combo, then Scream lets you put it all together while your class participates in a non-stop… crap, sorry I know I said no more puns, but it’s me, and well, here goes…. SCREAM. The last two tracks of the JAMSTERDAM block are designed for space – for your class to relax and sink into the journey which perfect musical interpretation combined with dance can create. Keep your voice to a minimum and let the textural contrast take over. There is so much in this new release to keep your class coming back for more. Remember, you don’t have to teach the full release at once – start with a block, or even a routine, and let the new choreography grow organically through your class till everyone is an addict.

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© Les Mills International Ltd 2018

OUR DECLARATION OF INTENT The les mills global family is made up of 17,500 fitness clubs, 130,000 instructors and millions of participants from 100 countries around the globe. Separated by geography, religion, race, color and creed, we are united in our love of movement, music and the pursuit of healthy living, both for ourselves and our planet. At les mills we believe in the dignity of each individual within our community and strive to respect the rights and freedoms of all. In our choice of role models, music and movements we understand that different people and societies have different standards for dress, popular culture and dance. We also know that what is considered appropriate in some contexts can be seen as inappropriate in others. As a company that leads group fitness experiences for millions of people every day, we walk a fine line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected.

BODYJAM 84

Choosing, licensing and matching choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references that may cause offense. If we can, sometimes there will be an alternative track (at the bottom of the track list) for you to use instead. We embrace open communication with our global family so differences of opinion can be expressed, and compromises reached. Above all, we are passionate about delivering life-changing fitness experiences, every time, everywhere. BE LOUD AND HEARD Tell us what you think of this release. Visit lesmills.com/BLAH

© Les Mills International Ltd 2018