Lesmills Bodyjam Release 76 Euphoric AF Instructor booklet [76]

Citation preview

RELEASE

PRESENTERS FROM NEW ZEALAND, FRANCE, SWEDEN

76

FEATURES

∙ BODYPUMP & BONE HEALTH ∙ MIXING RELEASES ‧ BODYJAM – SOME MOST ALL

OUR

DECLARATION OF INTENT

The Les Mills global family is made up of 16,000 fitness clubs, 100,000 instructors and millions of participants from 112 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.

Hey instructors! 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. 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 BODYJAM 76

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. 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.

BLAH BEANDLOUD HEARD Tell us what you think of this release. Visit lesmills.com/BLAH

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.

CONTENTS BODYPUMP & Bone Health Mixing Releases BODYJAM – Some Most All TRACK

ARTIST

2015 Xelon Entertainment. www.xelonentertainment.com Licensed courtesy of Xelon Entertainment Pty Ltd. Written by: Van Buuren, de Goeij, van de Corput

Hardwell & Armin Van Buuren

6:03

2 Dessert Courtesy of the Universal Music Group. Written by: Dawin

Dawin

3:28

(Catch ’Em By Surprise) [Instrumental] 3 C’Mon 2011 Wall Of Sound/[PIAS]. Written by: Verwest, Engblom, Cornéer, Pentz, Allen, Devro, Smith

Tiësto Vs Diplo

2:46

Tujamo, Danny Avila

0:59

(Catch ’Em By Surprise) [Instrumental] 5 C’Mon 2011 Wall Of Sound/[PIAS]. Written by: Verwest, Engblom, Cornéer, Pentz, Allen, Devro, Smith

Tiësto Vs Diplo

3:19

For Love (Carnage & Headhunterz Remix) 6 Waiting Courtesy of the Universal Music Group. Written by: Al, Pontare, Garritsen, Aldred, Bergling

Avicii

3:38

Disposition (Live) 7 Sweet Courtesy of the Universal Music Group. Written by: Mandagi, Sillitto

The Temper Trap

2:42

Faithless

4:39

1

BANGERS

4

8 9

Off The Hook

Cream

2015 SpinninRecords.com. Under exclusive license to Hussle Recordings, a division of Ministry of Sound Australia Pty Ltd. www.ministryofsound.com.au Licensed courtesy of Ministry of Sound Australia. Written by: Richter, Avila, Talpa, Publ

Insomnia (Fedde Le Grand Remix)

2015 Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Fraser, Bentovim, Armstrong

Nobody Has To Know (Major Lazer & KickRaux Remix (Clean)

2015 Atlantic Recording Corporation. Produced under license from Atlantic Recording Corporation. Written by: Grossman

10 Memories 2015 SpinninRecords.com. Written by: Hollowell-Dhar, Flohr, van Hilst, Mitchell

EUPHORIC AF

11

Payback

2013 Revealed Recordings. Under exclusive license to Cloud 9 Music B.V. Under exclusive license to Central Station Records. Written by: Jahangier

For The Summer (Liam Keegan Clean Remix) 12 Cool Hollywood Records. Written by: Lovato, Kotecha, Kronlund, Max, Payami

13

Techno

2015 SpinninRecords.com. Under exclusive license to Hussle Recordings, a division of Ministry of Sound Australia Pty Ltd. www.ministryofsound.com.au Licensed courtesy of Ministry of Sound Australia. Written by: Alessandro Vinai, Andrea Vinai, van Hanegem, van der Harst

Be Right There

14

2015 Xelon Entertainment. www.xelonentertainment.com Licensed courtesy of Xelon Entertainment Pty Ltd. Written by: Van Buuren, de Goeij, van de Corput

Let The Bass Kick In Miami B****

2015 Les Mills Music Licensing Ltd. Written by: Brunings, R. Gordy, S. Gordy, Narain

15 16

How Deep Is Your Love (Calvin Harris & R3hab Remix)

2015 Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Duvall, Koolman, McDermott, Wrolsden

Alive (Hardwell Remix Radio Edit)

2013 Krewella Music LLC. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: J. Yousaf, Y. Yousaf, Trindl, Lim, Udell

Do You Mean 17 What Courtesy of the Universal Music Group. Written by: Levy, Bieber, Boyd MASH IT!

18

Rock The Party

2015 SpinninRecords.com. Under exclusive license to Hussle Recordings, a division of Ministry of Sound Australia Pty Ltd. www.ministryofsound.com.au Licensed courtesy of Ministry of Sound Australia. Written by: Vogel, Beetles, Hauser

(Don Diablo VIP Remix) 19 Secrets Courtesy of the Universal Music Group. Written by: Karagiorgos, Bentley, Hollowell-Dhar, Verwest

20

Off The Hook

2015 Xelon Entertainment. www.xelonentertainment.com Licensed courtesy of Xelon Entertainment Pty Ltd. Written by: Van Buuren, de Goeij, van de Corput

Kranium feat. Ty Dolla $ign KSHMR and BASSJACKERS feat. SIRAH

3:11 4:52

Sandro Silva

2:01

Demi Lovato

2:26

Vinai

2:32

Diplo & Sleepy Tom

1:00

Killer Pumps

1:14

Calvin Harris & Disciples 3:44 Krewella

5:30

Justin Bieber

3:24

Jauz and Ephwurd

1:29

Tiësto & KSHMR feat. Vassy

3:45

Hardwell & Armin Van Buuren

5:43

© Les Mills International Ltd 2016

BODYJAM 76 EXPRESS FORMATS 30-MINUTE OPTION 1:

30-MINUTE OPTION 2:

Track 1 Track 2 Tracks 3–8 TOTAL TIME

Track 1 Warmup Tracks 10–16 Euphoric AF TOTAL TIME 29:22

Warmup Isolations Bangers 27:34

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. In the future, if you mix and match using different releases, please use the standardized express formats in the Instructor Education section on www.lesmills.com.

CREDITS Music Selection Gandalf Archer Mills Choreography Gandalf Archer Mills Creative Consultant Phillip Mills Chief Creative Officer Dr Jackie Mills Creative Director Diana Archer Mills Program Coach Chris Richardson Program Planner Eden Graziani Technical Consultant Bryce Hastings

45-MINUTE: Track 2 Tracks 3–8 Tracks 10–16 TOTAL TIME

Isolations Bangers Euphoric AF 44:50

KEY B up F B Br Br D C Instr Intro L mins O/H OTS Outro PC Ref

build up forward back bridge (non-chorus) break down chorus (Music column) instrumental introduction left minutes over head on the spot last few bars of music pre-chorus refrain (recurring phrase or song lines)

Rep Reps Xx R Tempo V

reprise (part of the chorus repeated) perform the Sequence/Exercise x times right normal pace of the music verse This move is featured in ‘Dance School’

Please note the color to represent the correct level of execution BASE FLAVA BREAKOUT

The Fine Print Les Mills' instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to learn each new release and teach it in Les Mills' licensed clubs only. Do not share these resources. Copying, burning, uploading files onto 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, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

BODYJAM 76

BODYJAM 75

From L-R: Gaëlle Conil, Chris Richardson, Vanessa Vassallo, Dorotka Baburin, Gandalf “G” Archer Mills

Welcome to BODYJAM 76… Euphoric ANNNNDDDD FIRE! Euphoric AND Free! Euphoric AND… totally yours to play around with and tailor to your Jam class, in your Jam town, for your Jam peoples.

In our super-smooth Recovery, Nobody Has To Know, don’t be all up on your toes like a Vegas Showgirl; you want to get down into the legs, turn in the hips and grind your way across the dance floor… and then… BAM.

Now the first thing you’ll notice about this release is that we don’t have a stand-alone track after Warmup and Isolations. So we warm up, isolate, then go straight into Cardio Block 1, recover, then Cardio Block 2. The second thing is that BODYJAM 76 is a plethora of mind-blowing, hallucinatory, kaleidoscopic life-changing moments.

Euphoric After Fruit-picking… Euphoric Attack Ferrets… Euphoric As…

Next, get set for possibly the greatest fusion of dance club anthems including the ‘95 cocktail of Buddhist street poetry, piano house, orchestral pop and Euro-trance that is Insomnia. The main thing to notice here is how much space I’ve put into the block. Slightly higher complexity in its structure, but the extra learning is SO worth it because the connection created to each of these bangers is next level! So use this space to cement the learning and connect with the incredible music. You’re welcome!

Then lose your mind (again) to the hottest music on the planet – How Deep Is Your Love and the colossal remix of Alive… I’ve been waiting to drop this into Jam for years so double you’re welcome.

Track 10, Memories. Execute the opening Arm Combo with complete control, slowly opening the knees to the side on the ball of the foot. Then use the 4 Jumps at the end of the Left Knee to set up for the feel of the House Knee. You need Track 1 is Off The Hook! The Arm Wave Combo comes back to play it Cool For The Summer so, just like you hear in the in the second half so lay the foundations here, then let Masterclass, soften your voice, soften your footwork. You the movement say it all in Tracks 15 and 16. This is what don’t want to be hitting hard lines here. Soften everything Euphoria feels like! to get that relaxed style bouncing your body up, creating chill in your room, not intensity… Did someone say Club Bangers?

BODYJAM Presenters

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. Chris Richardson (New Zealand) is an Instructor, Trainer and Program Coach for BODYJAM, RPM and LES MILLS SPRINT. He is based in Auckland, where he is also a LES MILLS GRIT Series Coach and the Product Manager for `Les Mills’ IMMERSIVE FITNESS. Dorotka Baburin (Sweden) is a BODYJAM and SH’BAM Instructor and Trainer, a BODYPUMP Instructor and a LES MILLS GRIT Series Coach. She has a background in gymnastics and dance and is now a fitness management consultant. Dorotka was named Sweden’s Group Fitness Instructor of the Year in 2014.

And that’s it. BODYJAM 76, Euphoric AF...

Gaëlle Conil (France) is a BODYJAM and SH’BAM Instructor and Trainer. She is based in Avignon, where she is also a dancer and choreographer. Vanessa Vassallo (France) is a BODYJAM, BODYBALANCE/BODYFLOW, BODYPUMP, BODYVIVE 3.1 and SH’BAM Instructor and Trainer, based in Paris. She is a former Australian aerobics champion, who has a number of health and fitness qualifications.

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited. Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand, PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.

© Les Mills International Ltd 2016

BODYPUMP & BONE HEALTH It has been predicted that, by the year 2020, osteoporosis will afflict 14 million people in the over-50 population, globally. An additional 47 million are likely to suffer from low bone mass. Why should we be worried? Having low bone mineral density can be devastating as we age. Fractures of the hip are a common occurrence for older people with osteoporosis. Statistics tell us that one in five people over 50 years of age will die within 12 months following a hip fracture, and less than one third will regain their normal level of functioning. Loss of bone density can start at as young as 35 years old, and after the age of 40, the rate of decline accelerates. It’s vital that we build a peak bone mass before this rapid decline, and that we maintain this bone mass later on in life. Resistance training is prescribed to maintain and increase bone mass. The traditional prescription has been to lift heavy loads for low repetitions. Although this type of training is accepted widely, it is not always practical for certain populations. Lifting very heavy weights in the gym can present barriers for older and untrained adults and women, for whom this type of high intensity can be outside the realm of their physical capabilities. Les Mills BODYPUMP is highly attended, both by older participants and women. This program is seen as being more achievable and less intimidating than the traditional strength training model of heavy weights for low reps. However, until now, there has been no specific BODYJAM 76

evidence as to how BODYPUMP affects bone density. Previous studies have presented conflicting evidence as to whether a low-load, highrepetition program can increase bone mineral density. This lack of clear consensus led us to conduct a study to discover what effect BODYPUMP can have on this issue. A total of 20 adults completed a 27-week study at the FITOLOGY group fitness studio. They were randomly put into two groups – either total-body resistance strength training or core strength training. The participants were 28 to 63 years of age and included people who suffered from osteopenia, and also those who were postmenopausal. These are two populations who would greatly benefit from increasing bone mineral density. The strength training group completed classes in BODYPUMP, the core training group took classes in BODYBALANCE/BODYFLOW, and both groups also participated in RPM. The results were rather amazing. The group that took part in BODYPUMP saw their arm bone mineral density increase by 4%, leg by 8%, pelvis by 7% and spine by 3%. The BODYPUMP group gains in squat strength were 25.3% greater than that of the core strength group. This increase in squat strength was directly related to increases in their bone density. In other words, increasing your ability to squat will inprove your bone mineral density. The other strong improvement was an increase in pelvis bone mineral density. Improving bone

density in both the pelvis and legs is extremely significant when it comes to avoiding potentially fatal fractures of the hip. One of the really great things about BODYPUMP is that it is a very accessible program for older and untrained adults and women. As the load is low and you select your own weights, it is an easier program to practise long term trying to lift heavy loads in the weights room. Participants with osteopenia increased their bone density around the hip and pelvis area by 29% while our postmenopausal women saw 22% increases in the same region. The results of this study clearly show that a low-load, high-resistance program is an effective way to increase bone mineral density. BODYPUMP, therefore is the perfect way to stay fit and strong and remain healthy as we age. For more on this study, go to http://www.minervamedica.it/en/journals/ sports-med-physical-fitness/article. php?cod=R40Y9999N00A150155

© Les Mills International Ltd 2016

MIXING RELEASES How you mix up tracks has a major effect on how many calories your participants will burn. We ask that you teach each new release for at least two weeks after launching. This is to give people time to master any new exercises and become familiar with the new choreography. It also creates a bond between instructors and participants around the globe, as we all experience the magic of a new release at the same time. But how long is too long to be teaching the same release? Should we EVER mix releases? To answer these questions, we looked at calorie expenditure from three different new releases and measured the output in over 1,000 workouts. Each person completed three classes a week from our cardio formats, plus two BODYPUMP classes. The first time a person completes a new class, their caloric expenditure is slightly less than in their regular classes. Participants tell us they do not feel as confident about the exercises when they are new. However, the second time a person completes that release their caloric expenditure is back to the levels we would expect to see during a typical class. Unfortunately, if we continue to repeat exactly the same tracks for the next three to five classes, caloric expenditure decreases and then actually stays below normal. Based on after-class survey data, this drop in expenditure is because the participants find the class slightly less challenging and interesting. Members know what to expect and they learn how to minimize their expenditure. Quite simply, they cheat!

BODYJAM 76

Consider the people who come to YOUR class. New people will need more time to become familiar with each workout. To deliver a quality class to your members, you also need to have enough time to feel confident about the choreography. But, based upon calorie expenditure we can provide the following guidance for you and your club. What is the ideal number of tracks to switch up every week? •• Change RPM and BODYPUMP the most. If you are teaching a regular group of members, try to change 6 to 8 tracks per week in order to maximize energy expenditure. •• For BODYATTACK, BODYCOMBAT and SH’BAM try to switch out 3 to 5 tracks each week. •• For BODYSTEP, BODYVIVE, CXWORX and BODYBALANCE/ BODYFLOW try to vary your playlist by 2 to 4 tracks each week. LES MILLS GRIT Series has specific considerations for each release. Check your choreography notes for these guidelines. When you mix releases it is important that you select your playlists carefully. Programs such as BODYCOMBAT, BODYJAM, or BODYBALANCE/ BODYFLOW often have a sequence of movements that are introduced, mastered, and repeated throughout the release. Therefore, it may not be possible to follow these guidelines for every release. And, of course, be aware of how many tracks you can switch each week while still being able to master and deliver the choreography in a clear, motivating way. The bottom line is that we want to provide the best fitness experience in every class… so how about it? Give it a try-mix it up!

© Les Mills International Ltd 2016

SOME MOST ALL Guys, we have some amazing news for you! We’re giving you the option to change how you launch each new BODYJAM release, to best suit you and your members.

From now on, you can choose how much of the new choreography you launch: Some, most or all of it. Why? Because we want you to hook into the feel and the essence of each block faster. We know that when you first learn new choreography, you’re all up in your head thinking about how many reps there are and what the next move is. It takes a few classes of teaching it before you get relaxed into the style and it starts to feel good. Watch the whole Masterclass a couple of times and then just learn some of it. What you learn is entirely up to you; perhaps just Tracks 1, 2 and 3. Maybe you learn the first big routine, or the second half only – it’s your call! Teach it 2 or 3 times, then learn some more. Build up to most of the class – say 75% – and teach that 2 or 3 times. Then you can learn the remaining tracks and teach the whole release. If you teach BODYJAM once a week, it might be about a month before you’re teaching the whole release. If you teach more often, say 2 or 3 times a week, you’ll learn the whole class faster.

This new method is an option. You know your capacity for learning new choreography better than we do; and you know your members better than we do. If you want to learn more and teach it faster and you’re confident in doing this – cool! But give this a go – you won’t believe how much more you’ll enjoy teaching each new release. Imagine the headspace you’ll have when you only need to remember some of the choreography! Imagine the headspace your class will have when they only have to learn some of the new release. Nobody will feel left behind, or tense, or all up in their head for the whole class – some of it maybe, but not all of it.

LAUNCHING BODYJAM WHEN YOU’RE THE ONLY INSTRUCTOR • You choose: Teach some, most or all of the latest release WHEN THERE’S TWO OR MORE INSTRUCTORS • Share the load: Learn different tracks • Again, you choose: Teach some, most or all of the latest release TRAINERS LAUNCHING AT QUARTERLY WORKSHOPS • Teach the whole class – we know you can do it :) • (We’re expecting you’ve taught it 2 or 3 times previous to workshop anyway) Talk to your Group Fitness Manager (GFM) and fellow BODYJAM instructors. Let your GFM know that we’re changing launch classes for BODYJAM only – these changes do not apply to other programs. Your whole BODYJAM team needs to be on the same page, so communicate with other instructors to agree how you’re going to launch the new release.

BODYJAM 76

SOME MOST ALL: A new way to launch BODYJAM Teach just some of the new class. Then teach most of it. Then teach all of it. Take your time and do it right. Feel the choreography faster. © Les Mills International Ltd 2016

1 WARMUP Euphoric and free… so keep it loose in the Punch Throw Combo and lay the groundwork for the Arm Wave using simple Layer 1 Coaching Cues. MUSIC CHOREOGRAPHY REPS COACHING 0:04 Intro

(Steady beat)

8x8 Wide Tap L, R

16x

0:34 B up

(Synth blast)

4x8 Punch Throw L, R (fast)

16x Keep it loose!

0:48 C 1:03

(High synth rhythm) (Low synth melody)

Punch Throw Combo Setup 4x8 Punch Throw L, R (slow) 6x8 Add Double Time x4 Add Wide Tap L, R x2

1:25

(Long synth note)

2x8 Drop Wave (slow)

1x

Double time Wave your body

1:32

(Silence) (bass beat)

6x8 Chest Pump with Arms Down x4 Chest Pump with Double Hand Shake x4

6x

Chest Flick

3x

1x

(Heavy beat) (Blast) (delay effect)

1x8 Drop Wave

1x

(Tempo increase)

2:07 2:51

(Long string synth)

Lead with your elbow Turn your shoulders

Punch it!

Punch Throw Combo Setup Cont’d 2x8 Add Throw Up L, R Add Double Throw Down 12x8 Add Breakout

2:00 B up

2:56

8x

Right hand, throw it up

6x

Arm Wave Combo Setup 8x8 Knee Swivel L (transition front to R) with Horizontal Arm Sweep L Knee Swivel L (transition R to front) with Arm Stretch L Lat Stretch L Arm O/H with Knee Bend Repeat R

1x

Swivel on ball of foot Turn your knee out Drop into your legs Repeat

3:25

(Fast percussion)

2x8 Wide Walk L, R with Shoulder Roll R, L

8x

3:32

(High synth melody)

4x8 Add Single Single Double

4x

Single single double Roll your shoulder back

3:47

(String synth melody)

8x8 Add Elbows Up Add Breakout

8x

Elbows up, side to side

4:17 B up

(Ascending synth)

4x8 Wide Tap L, R

8x

4:32

(Staccato synth)

Punch it!

(Heavy beat)

4x8 Punch Throw Combo 16x8 Add Breakout

2x

4:46

8x

Are you ready?!

5:46

(Synth rhythm)

4x8 Wide Walk with Elbows Up

4x

Single single double

6:00

(High synth note)

½x8 Wide Freeze

1x

BODYJAM 76

1

Off The Hook > 6:03 mins TECHNIQUE The Punch Throw all comes from the turn in your torso. PUNCH THROW COMBO •• Feet outside shoulder-width, knees bent, walking through balls of feet •• Shoulders turning side to side, lean into supporting leg •• Throw forward, soft fist, elbows lead •• Wide tap the feet, outside hips, knees soft •• Throw the fist hard, forward then up, finish above the head, palms forward, soft fist, elbows out •• Arms throw down on count 8, hands outside hips, soft fists, feet together •• Increase range of motion CHEST PUMP •• Feet outside shoulder-width, knees soft •• Arms long, soft fists outside hips •• Keep the movement in the chest •• Hand shake above shoulders, elbows at chest height, palms to floor, fingers out ARM WAVE COMBO • Feet outside shoulders, knees soft, arms wide, palms down, fingers long • Weight on the ball of the foot, swivel the knee inwards, release heel, turning chest and hips • Sweep outside arm across, full extension, at shoulder height, palms down • Keeping your weight on the ball of the foot, open the knee, arms stretch across the chest at shoulder height, elbows lead • Shift ribcage out over the leading leg, stretching super long to fingertips, palms down • Plant feet outside shoulder-width, drop super low into both legs, lean torso to the inside, arms sweeping over with the body, palms flat • Lift out of the legs, torso and arms sweeping back to center, shoulder height, palms down • Double time WIDE WALK WITH SHOULDER ROLL •• Feet outside shoulder-width, knees soft, wide-walk the feet •• Opposite shoulder rolls back, slight turn in the chest •• Single single double •• Elbow to shoulder height, strong fist

COACHING The Arm Wave Combo makes a repeat appearance in the second half, so use clear Layer 1 Coaching Cues to set your class up for success. © Les Mills International Ltd 2016

2 ISOLATIONS Keep shoulders square to the front in chest isolations and sink into the legs for style in the Knee Slap and Elbow Throw combos. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro (Vocal effect)

2x8 Shoulder Bounce x3

8x

0:08 V

They can imitate 4x8 Diagonal Chest Push L x4 (slow)

0:29

They can imitate 4x8 Add Double Time (x2 only)

0:49 C

(Rap effect)

4x8 Double Hand Knee Slap R Knee Lift L, R, L with Cross Arms x3

8x

1:08 V

That dessert for

4x8 Hip Isolation F&B with Arm Swing

16x

Repeat R

2x 8x

1:28

They can imitate 4x8 Hip Push R, L

16x 8x

1:58

They can imitate 2x8 Walk L, R with Chest Roll anti-clockwise 2x8 Add Wind It Down/Up All day long

2:08 C

(Rap effect)

2:27 Br

Dance floor _

Elbow Throw Setup 2x8 Double Elbow Throw Punch R Kick L Repeat L Preview last ½ rep: Jump

Wind your chest around

1x Right knee, slap it! 8x

4x

2:37

Mu-mu-murder

2x8 Add Jump

4x

2:47 V

That dessert for

4x8 Walk L, R with Clap O/H

16x

3:07

They can imitate 4x8 Lat Stretch, R Arm O/H Repeat L

BODYJAM 76

Feet wide Left knee, slap 2 hands

1:48

4x8 Double Hand Knee Slap L Knee Lift R, L, R with Cross Arms x3

1, 2, 3 Open your chest to the corner

1x

Throw your hands up Kick your leg out

Would you like some Bangers?

2

Dessert > 3:28 mins TECHNIQUE

This release does not have a stand-alone track after the Warmup and Isolations. For this release, and this release only, we warm up, isolate, then go straight into Cardio Block 1, recover, then Cardio Block 2. SHOULDER BOUNCE •• Feet outside shoulder-width, knees soft •• Triple shoulder bounce, arms long, palms outside hips DIAGONAL CHEST PUSH •• Feet outside shoulder-width, knees soft, hips/shoulders square to the front •• Push chest out to the diagonal, weight shifting to outside leg •• Lead palm to chest, fingers splayed, elbow at chest height •• Use hand to emphasize size •• Opposite hand outside hip, elbow soft •• Double time, feet wide, weight shifting side to side DOUBLE HAND KNEE SLAP •• Feet outside shoulder-width, knees soft, stay low in the legs, lean back •• Palms together above head, elbows out •• Double hand slap the right knee, fingers open, one hand either side •• Knee lift, left right left, shoulders lean down towards knee •• &1, 2, 3, 4, &5, 6, 7, 8 •• Cross the forearms, right left right, hands open, fingers long •• Sink into the legs for style HIP ISOLATION •• Feet wide, knees soft, stay low in the legs •• Rock the hips forward/back, weight centered, slight rise and fall through the legs •• Long arm swing from the shoulder, back/front, soft fists, outside hips HIP PUSH •• Feet outside shoulder-width, knees soft, slight bounce through the legs •• Step the feet, weight shift to the supporting leg, push butt back, release inside toe ELBOW THROW •• Feet outside shoulder-width, knees soft, hips square •• Elbows outside shoulders, soft fists throw up from chest height, relaxed 90-degree elbow •• Long arm reach out, soft fist at shoulder height, weight in the outside leg •• Low kick opposite leg in, at shin height, toes forward •• Jump •• Knees bent •• Use lower body to increase range

© Les Mills International Ltd 2016

3 BANGERS Deliver clear Layer 1 Coaching Cues in the Jump Grab and tell the class to “pick up the back foot” in the Drop Switch. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro (Surging synth)

Jump Grab Setup 8x8 Tap B R, L with Grab It Arms Step Touch L, R Jump Grab Setup Cont’d 4x8 Grab It Arms R, L (slow) Add Cross It Over R, L and Arm Wave (slow)

8x

Turn your palms back Grab the fist

0:29 V

(Synth melody)

0:44

(Percussion)

4x8 Add Forward Drop L (travel F)

2x 2x

0:58

(Vocal call)

1x8 Step Touch L, R

2x

C’mon _

Jump Grab Setup Cont’d 16x8 Add Double Time Step Touch L, R x2 (travel B)

8x

Plant your feet, then drive your hips

4x8 Drop Switch Setup Drop Switch facing R, L (slow)

4x

Pick up your back foot

4x8 Add Double Time

8x

Take your feet wider

4x8 Add Drop Switch R, L, R Add Triple Jump (facing R diagonal)

4x

Bounce your feet together

1:02 C

2:01

2:16

(Fast rhythm)

(Synth melody)

2:30 B up (Low synth)

BODYJAM 76

Left elbow on top Cross your elbows Right leg drives forward

C’Mon > 2:46 mins

3

© Les Mills International Ltd 2016

BANGERS 4

Cream > 0:59 mins

Hands where? Get the class turning to the right before throwing the arms up on count ‘8’... C’mon!

MUSIC

CHOREOGRAPHY

0:00 Intro Shake it down _

8x8

Add Breakout

0:28 C

8x8

Jump Grab Drop Switch Add Turn L Add Hands Up on ct 8 Step Touch L, R x4

BODYJAM 76

Shake it down _

REPS COACHING 8x Put it together Turn to the right 2x

BANGERS 5

C’Mon > 3:19 mins

Talk to the breath in the Breathe Throw combo and use the legs to twist the body.

MUSIC

CHOREOGRAPHY

0:00 C

(Low synth 16x8 Add Breakout melody)

0:58 V

(Fast rhythm)

4x8

(Synth melody)

8x8

1:12 C

1:43

Breathe Throw Setup Arm Sweep Torso Wrap L (slow) Arm Circle L (slow) Repeat R Add Double Time L Add Wide Walk R, L x2 Repeat R Preview last ½ rep: Out Grab Out Grab R

(High synth melody)

8x8

2:12 B up

(Vocal effect)

4x8

2:27

C’mon _

12x8 Jump Grab Drop Switch Hands Up Step Touch L, R x4

3:11 Outro (Low steady bass)

2x8

REPS COACHING 4x

Breathe into it, then throw it 2x

Throw your arm directly to the back It should feel smooth

4x

Twist your body

Add Out Grab Out Grab L Repeat R

4x

Step Touch L, R

8x

Jump Grab Drop Switch Hands Up

Turn with your feet together

How low can you go? Stay low in the legs 3x

Hands where? One more time

1x

© Les Mills International Ltd 2016

BANGERS 6

Waiting For Love > 3:38 mins

Did someone say Bangers? Tap into the changes in texture in the Breathe Throw combo and coach the “baba ba” rhythm of the Rhythm Drop.

MUSIC

CHOREOGRAPHY

REPS COACHING

0:00 Intro (Fade out)

2x8

Wide Walk L, R

4x

0:06 V

8x8

Breathe Throw L, R

4x

Does it feel good?

4x8

Front Tap Rhythm Drop Setup Front Tap L, R

8x

Bend your knees

Front Tap L, R x2 Add Rhythm Drop L, R

2x

0:36

(Synth melody) There’s a will there’s

0:51 B up (Low synth rhythm)

4x8

1:05 V

(Low synth melody)

8x8

Add Breakout

4x

1:35

(Surging synth)

1x8

Wide Walk L, R

2x

1:39

Monday left me

8x8

Breathe Throw L, R

4x

2:08 PC

So come around

4x8

Step Touch L, R with Hands O/H

8x

Put your hands in the air!

2:23 C

(Steady beat)

4x8

Jump Grab Drop Switch Hands Up Front Tap Rhythm Drop

1x

Show me the rhythm

2:38 V

You are one

4x8

Step Touch L, R

8x

2:53 B up Be defeated _

4x8

Jump Grab Drop Switch Hands Up Front Tap Rhythm Drop

1x

3:07

8x8

Add Breakout

2x

BODYJAM 76

(Low synth melody)

Right leg, left leg Show me the rhythm “Baba ba” Jump backwards

Show me you got it!

BANGERS 7

Sweet Disposition > 2:42 mins

Connect with the incredible sounds of these club bangers… then get your feet bouncing off the floor in the Throw It Up.

MUSIC

CHOREOGRAPHY

REPS COACHING

0:00 Intro (High synth melody)

4x8 Jump Grab Drop Switch Hands Up Front Tap Rhythm Drop

1x

0:14 C

A moment of

4x8 Step Touch L, R with Hands O/H

8x

0:28

A moment of

4x8 Breathe Throw L, R

2x

0:44

A moment of

4x8 Step Touch L, R

8x

0:58 Instr (High synth melody)

8x8 Jump Grab Drop Switch Hands Up Front Tap Rhythm Drop

2x

1:27

(Fast rhythm burst _ )

8x8 Breathe Throw L, R

4x

1:57 C

A moment of

Throw It Up Setup 4x8 Wide Bounce OTS

32x

2:12

A moment of

4x8 Add Elbow Bounce (ascending)

32x

2:26

A moment of

4x8 Add Elbow Bounce x4 (travel L) Repeat R Preview last rep: Knee Slap

4x

Welcome to BODYJAM!

What’s next everybody?

Jump Get your feet off the floor

Get your hands up on the beat

(continues into next track)

© Les Mills International Ltd 2016

BANGERS 8

Insomnia > 4:39 mins

Possibly the biggest club tune of all time! Throw It Down as low as you can, before amalgamating the whole routine into a dance realm unlike any other. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro

(Synth rhythm)

0:28 B up

(Synth)

1:12 V

The _ count of

8x8

Throw It Up Setup Cont’d Add Knee Slap R Repeat L

8x

Throw It Down Setup 12x8 Wide Walk with Arm Reach L, R (ascending) x4 (fast) Wide Walk with Arm Reach L, R O/H x2 (slow)

6x

4x8

Step Touch L, R – Preview routine

8x

Bangers Routine Jump Grab Drop Switch Hands Up Front Tap Rhythm Drop Add Throw It Up x2 Add Throw It Down

1x

To the floor Slow

1:26

Head went bam _

8x8

1:55

Sleep (delayed effect)

2x8

Drop Wave

1x

2:03 C

(Melodic synth)

4x8

Step Touch L, R

8x

2:17

(Cymbal hit)

8x8

Bangers Routine

1x

2:46 V

Get no sleep

2x8

Drop Wave (slow)

1x

2:54 Br D

(Synth rhythm)

2x8

Wide Walk L, R (transition into Step Touch)

4x

3:01 B up

Get no sleep

4x8

Step Touch L, R

8x

3:16 Instr

(Synth rhythm)

16x8 Bangers Routine

4:13 Outro (Synth rhythm)

BODYJAM 76

4x8

Step Touch L, R

3, 2, 1, Slap it

2x 8x

Wave

Get your hands where?

One more time

BANGERS

© Les Mills International Ltd 2016

BANGERS TECHNIQUE Slightly higher complexity in the structure of this block. Remember to role-model the level changes in Rhythm Drop by dropping super low in the legs, before jumping the feet back. When teaching the Breathe Throw combo, talk to the breath to get your members moving with texture. JUMP GRAB •• Feet outside hip-width, knees soft •• Rotate the shoulders, arms to full extension, shoulder height, palms back, fingers splayed •• Turn the chest, grab fist at shoulder height, elbow down, tap trailing toe behind supporting leg •• Plant the feet wide, knees super soft, forearms cross at chest height, R L, palms to floor, slight lean to the outside •• Small jump out of the toes, eg Jump, grab, jump, grab •• Left leg drives the body forward, arms wave down the torso, palms to floor, elbows wide •• Finish feet wide, super low in the legs, hands outside hips, palms back •• Increase range DROP SWITCH •• Feet wide, knees out, low in the legs •• Switch jump to face R, feet wide, hips/shoulders square to the side •• Jump onto front leg, picking up the back foot, heel to knee height, face front •• Double time •• Triple jump, feet together, face R •• 360° jump turn L, feet together, knees soft, counts 6, 7 •• Small jump, feet together, arms throw high above head (Hands Up), count 8 •• Increase range BREATHE THROW •• Feet outside shoulder-width, knees soft, weight shifting to the outside leg •• Hands throw long, elbows lead, fingers splayed •• Outside arm to high diagonal, palm to floor, other arm wraps below the ribcage •• Drop low into the legs, release inside heel, rotate the torso to the side •• Throw the arm back, directly behind into a massive arm circle •• Double time •• Wide walk the feet, keeping the body wrapped below the ribcage •• Throw outside arm to the diagonal, at shoulder height, palm up, fingers splayed •• Grab the fist to the shoulder, elbow wide, slightly behind the body •• Breathe into it, soften the movement, then throw back with power as you breathe out •• Breathe in AND throw

BODYJAM 76

BANGERS TECHNIQUE FRONT TAP RHYTHM DROP •• Knees soft, low in the legs, 4 single taps to the front, L R L R, swiveling on the back foot to turn the hips •• Drop super low into the legs, L R, feet outside shoulder-width, chest up •• Jump backwards, feet together, arms push forward and down softly from shoulder height, palms flat to floor •• &1, 2 (freeze) &5, 6 (freeze) •• Small ball change in the feet THROW IT UP •• Feet at shoulder-width, knees soft, bounce through the legs pushing butt back, feet off the floor, legs straighten on the beat •• Hands hit up on the beat, from shoulder to head height, elbows wide, palms to the floor •• Travel, 4 jumps to the side, 1, 2, 3, 4 •• Inside knee lifts below hip height on count 4, outside arm slaps inside knee •• 3, 2, 1 Up Down THROW IT DOWN •• Walk the feet outside shoulder-width, knees soft, super low in the legs, weight shifting side to side •• Arms flow forward, elbows lead, from floor to the high diagonal •• Low, diagonal, shoulder height, diagonal •• Arms flow straight up to full extension, slow, elbows lead, stretch to the fingertips •• Get super low in the legs to create range

CONNECTION

COACHING

Use the space in the Bangers block to cement the learning and connect with the incredible music.

Coach the rhythm of the Rhythm Drop. “Baba ba”

COACHING Coach the breath in the Breathe Throw combo. Say something like: “Breathe in AND THROW” “Breathe into it, soften the movement… then throw back with power as you breathe out” © Les Mills International Ltd 2016

9 RECOVERY Get your whole foot on the floor in the Salsa. Make it super smooth. Then lots of turn in the hips to grind your way across the dance floor. Create chill, not intensity. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro (Steady beat)

2x8

Front Tap with Hand Glide Setup Front Tap L, R

4x

0:09

Baby… Baby

2x8

Add Single Hand R, L

4x

Tap the foot

0:18 V

Every time

4x8

Add Hand Glide R, L

8x

Arm glides across your body

0:37 C

No haffi know 4x8

Salsa L x3½, together Repeat R Preview ½ last rep (travel L)

2x

Add (travel R, L)

2x

0:56 Instr (Synth melody) 4x8

Salsa right leg 3, 2, 1 and switch Get your whole foot on the floor Let the hips rock

1:16 V

_ Girl girl

4x8

Two Steps L, R x2 (F&B)

8x

1:35 V

Had a boyfriend

4x8

Front Tap with Hand Glide

8x

1:53 C

No haffi know 4x8

Salsa L, R Preview ½ last rep (travel L)

2x

Heel on the floor Get busy with them hips

2:13 Instr (Synth melody) 4x8

Add Travel R, L

2x

2:32 Br

(Trumpet solo) 4x8

Two Steps L, R x2 (F&B)

8x

2:51 C

No haffi know 4x8

Front Tap with Hand Glide

8x

BODYJAM 76

Nobody Has To Know > 3:11 mins

9

TECHNIQUE In our super-smooth Recovery track, when you travel your Salsa, don’t be all up on your toes like a Vegas Showgirl. Instead, bend your knees, get down into the legs and using a flat foot, work through both the heel and toe. Lots of turn in the hips will get you grinding your way across the floor. FRONT TAP WITH HAND GLIDE •• Feet under shoulders, knees soft, tap foot in front of hips, slight weight shift side to side •• Arm to full extension at shoulder width, palm forward at chest height •• Glide hand back across the chest, elbow lead, turn the chest •• Other hand behind opposite hip, palm down, sweeping up to chest height SALSA •• Feet hip-width apart, knees soft, walk through the feet, smooth and fluid through the hips •• Travel to the outside •• Knees bent, weight in the heel and toe, stay low in the legs, turn the hips, slight turn in the chest •• Leading leg in the travel moves front then back •• Natural and loose through the arms TWO STEPS •• Feet outside shoulder-width, knees soft, walk the feet forward/back, butt leads back •• Massive hip shift side to side, chest up •• Natural and loose through the arms

CONNECTION Tell your class “we’re just going to chill through this one”.

© Les Mills International Ltd 2016

EUPHORIC AF 10 Memories > 4:52 mins Steadily coach the class through the Throw Cross Grab combo. Deliver clear safety cues to swivel the knee, stepping onto the ball of the foot before turning the heel in with complete control. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro

(Synth melody)

4x8

Throw Cross Grab Setup Wide Walk L, R x4 with Throw Cross Arms

4x

Throw and cross

8x

Throw cross cross grab

2x

Right foot Swivel your heel in

Preview last rep: Double Grab O/H 0:14

(Heavy beat)

8x8

0:43 V

Oh I’m haunted

4x8

Memories…

8x8

0:57 C

Add Double Grab O/H Knee Swivel with Elbow Drag L Repeat R

Put it together

Throw Cross Grab Setup Cont’d Wide Walk L, R x2 with Throw Cross Grab Arms L (slow)

Swivel right 3, 2, 1

Add Knee Swivel with Elbow Drag L (slow) Repeat R

2x

Turn your body to the side Faster

1:27 Instr

(Low synth rhythm)

2x8

Add Double Time

1x

1:34 B up

(Fast rhythm)

2x8

Step Touch L, R

4x

1:41 C

Just a memory _ 12x8 Throw Cross Grab Step Touch L, R x4

2:25 Instr

Haunted by the

8x8

3x

Arm Wave Combo Setup Knee Swivel L (transition front to R) with Horizontal Arm Sweep L

Control your body

Turn your knee in

Knee Swivel L (transition R to front) with Arm Stretch L Lat Stretch L Arm O/H with Knee Bend

Shift your body weight

Repeat R

1x

2:54 C

Memories…

8x8

Add Double Time

4x

3:23 B up

(Fast rhythm)

4x8

Step Touch L, R

8x

3:38 C

Just a memory _

8x8

Throw Cross Grab (No Step Touch)

4x

4:07

(Synth melody)

4x8

Step Touch L, R

8x

8x8

Wide Walk with F Shoulder Roll x5 Repeat R

4x

4:22 Outro Just a memory _

BODYJAM 76

Speed it up

5, 4, 3, 2, hold

EUPHORIC AF 11 Payback > 2:01 mins Coach the rhythm of the Left Knee “left down down, right down down, left ”, then let the beat kick you into Breakout. MUSIC CHOREOGRAPHY REPS COACHING 0:00 C

Left Knee Setup (Low synth melody) 4x8 Knee Step R, L

0:14

(Steady beat)

0:44 B (Fast drum rhythm) up

8x8 Add Knee, Twist x2, Knee, Twist x2, Knee, Twist Add Wide Walk with F Shoulder Roll x5 4x8 Add Arm Circle F L, R x2 Add Jump OTS x4 with L index finger O/H

0:59

(High synth melody) 8x8 Add Breakout

1:29

(Soft blast)

8x

Left knee

4x

3… 2… 1… roll Left down down, right down down, left

2x 4x

8x8 Jump Knee R, L x2 Hip Bounce x8

4x

Jump wide Hips go back

12 Cool For The Summer > 2:26 mins

Start by talking to the rhythm of the House Knee before delivering clear directional cues to quick turn. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro

(High piano melody)

4x8

0:14 V

Tell me what you

8x8

House Knee Setup Jump Knee with House Tap R, L (slow)

4x

Tap the toe

Add Double Time Add Hip Bounce x8 Preview last rep: Cross Grab

4x

Double time Jump ba ba jump ba ba Soften the bounce

0:46 C

The summer… Ha

8x8

Add Hip Bounce (x4 only) Add Cross Grab R, L, L, R

4x

Now grab

1:17

(Vocal effect)

1x8

Step Touch L, R

2x

3 jumps, quick turn to your left

1:21 V

Tell me if I won

16x8 House Knee Setup Cont’d Add Half Turn R (transition front to B) Add Half Turn L (transition B to front) Step Touch L, R x4

2:23 Outro (Vocal effect)

½x8 Step Touch L, R (continues into next track)

3, 2, turn!! 4x

Turn back the way you came

1x

© Les Mills International Ltd 2016

EUPHORIC AF 13 Techno > 2:32 mins Time to make it huggggeeee! MUSIC

CHOREOGRAPHY

0:00 Intro (High synth hit)

4x8

0:15 B up (Ascending synth)

8x8

0:45 C

Let’s go _

(continues from previous track) Step Touch L, R Preview combo so far Throw Cross Grab Left Knee House Knee Step Touch L, R x4

16x8 Add Breakout

1:46 B up No one listens

4x8

Step Touch L, R

2:01

8x8

Throw Cross Grab Left Knee House Knee Wave L, Step Touch L, R x4

Let’s go _

REPS COACHING 8x

From the top

Your left knee House Knee 1x 2x 8x

One more... Euphoric as fire!

1x

14 Be Right There/Let The Bass Kick In Miami B**** > 2:14 mins One more move to learn. Get the class jumping UP on the beat, then dropping super low into the legs to wave. MUSIC 0:00

0:29

V

C

All this love

CHOREOGRAPHY

REPS COACHING

8x8 Wave L x4 (facing L corner) 3 Steps R, L, R (travel R) Repeat R

Wave

Fall Back Setup _ Don’t walk 8x8 Fall Back Kick x4 L (transition torso L to R) Wave (facing R corner) away Repeat R Preview last ½ rep: Elbow Bounce

2x Flick your legs out 4x

Turn your chest all the way around

0:59

Instr in Miami bitch _

8x8 Add Elbow Bounce Add Breakout

4x

Get your hands in the air!

1:29

Rep

There for you _

4x8 Step Touch L, R

8x

Should we take it from the top?

1:43

Br

All this love

Euphoric AF Routine Setup 8x8 Throw Cross Grab Left Knee House Knee Add Fall Back

1x

BODYJAM 76

EUPHORIC AF 15 How Deep Is Your Love > 3:44 mins This is what Euphoria feels like. Let the Arm Combo wash over the room before unleashing a new level of intensity. MUSIC 0:00 Intro (Synth blast)

CHOREOGRAPHY

REPS COACHING

3x8

Wide Walk L, R

6x

0:11 V

You to free me

8x8

Arm Wave Combo

2x

Listen to this

0:41 C

Deep is your love

4x8

Add Double Time

2x

Same thing double time

0:55 B up Love (Vocal effect)

4x8

Step Touch L, R

8x

1:11 Instr How deep is your _

8x8

Euphoric AF Routine

1x

1:40

(Fade out)

1x8

Wide Walk L, R

2x

1:44 V

Open up my eyes

8x8

Add Slow Breathe Arms (8cts) (ascending, hold, descending, hold)

2x

4x8

Add Step Touch L, R x8

1x

I know you want heaps more!

4x8

Step Touch L, R

8x

Smash it

2:13 C

Deep is your love

2:28 B up Love (Vocal effect)

2:43 Instr How deep is your _ 16x8 Euphoric AF Routine

2x

© Les Mills International Ltd 2016

EUPHORIC AF 16 Alive > 5:30 mins Break out beyond the boundaries of group fitness to unleash a dance experience where inhibitions are lost. This is the best feeling in the world! MUSIC

CHOREOGRAPHY

REPS COACHING

0:00 Intro

(Low synth melody)

4x8

Wide Walk L, R

8x

0:14 V

Let’s make this

8x8

Arm Wave Combo

2x

0:43 PC

All alone

4x8

Add Double Time

2x

Step Touch L, R with Arms O/H

Enjoy this beautiful moment How far can you take this?

0:58 C

Me feel alive _

4x8

8x

Put your hands in the air

1:13 B up

(Steady synth rhythm)

16x8 Euphoric AF Routine

2x

Give me two

2:12 Instr 2:16 V

(Fade out) Meet me under

1x8 8x8

2x

2:45 PC

All alone

4x8

Wide Walk L, R Add Slow Breathe Arms (8cts) (ascending, hold, descending, hold) Add Step Touch L, R x8

2x 1x

3:01 C

Me feel alive _

4x8

Step Touch L, R with Arms O/H

8x

3:14 Instr

(Heavy beat)

8x8

Euphoric AF Routine

1x

3:45 B up

(Ascending synth)

4x8

Step Touch L, R

8x

3:59

(Low synth melody)

16x8 Euphoric AF Routine

2x

4:58 Outro (Percussion)

4x8

Step Touch L, R

8x

5:13

1x8

Feet wide with Breathe Arms (ascending to hold O/H)

1x

BODYJAM 76

(Quick fade)

Tear it up! Two more

EUPHORIC AF

© Les Mills International Ltd 2016

EUPHORIC AF TECHNIQUE The Throw Cross Grab is all about strength and control. You can achieve this by bracing your abs, lift the chest and hold your core tightly. Control your body peoples! When it comes to the House Knee, you need to soften your footwork. You don’t want to be hitting hard lines here – so soften everything to get that relaxed style floating your body up on the beat. Nailing the up bounce is key, so use the 4 jumps at the end of the Left Knee combo to set up for the change in texture. You need to create chill, not intensity.

THROW CROSS GRAB •• Feet outside shoulder-width, knees soft, walk the feet, massive hip rock side to side •• Arms throw down, palms in outside hips, fingers open, chest lifted •• Cross throw arms forward, from the elbows, chest height, elbows together, palms out •• Cross throw arms again, opposite arm on top •• Double fist grab, shoulder-width apart, above the head, forward of the body •• Down cross cross grab •• Step onto the ball of the foot on count 5, swivel knee to the outside, heel in •• Drag elbow back, head and chest turn out, fist to chest height behind shoulder, weight shift to the outside leg •• Smash double fist, shoulder-width apart, above the head, forward of the body on count 8 LEFT KNEE •• Right knee to hip height, twist torso to the outside •• Hands pull to side of hip, forearms parallel to the floor, hands soft, fingers open, elbows in •• Double time •• Feet wide, knees bent, stay super low in the legs •• Throw arms forward, then pulling to the side of the body below chest height, elbows in, slight turn of the shoulders •• Right, down, down, left, down, down, right, down •• Forward shoulder roll, chest lifted, weight shifting side to side, soft fist rolling forward from chest height •• Massive forward arm circle, arms long, soft elbow, hips and head rock •• 4x jumps, feet outside shoulders, soft knee bounce, L finger in the air •• Increase range

BODYJAM 76

EUPHORIC AF TECHNIQUE HOUSE KNEE •• Jump the feet wide, knees soft, absorb the landing through the feet •• Jump onto supporting leg, absorb the landing through the feet, release opposite knee, below hip height •• Tap the toe softly to the floor, feet together •• Feet wide, knees out, bouncing down through the legs, hips push back on the beat •• Double time •• Use the legs to float your body up on the beat (up bounce) •• 1, 2& 3, 4& 5, 6& 7, 8& •• Grab and cross the forearms in front, R L, strong fist, knuckles forward, weight shifting side to side •• Punch hands back, L R, strong fists outside hip-width, knuckles out, draw shoulder blades together to open chest, weight shifting side to side •• Half turn R, back/front •• Increase range FALL BACK •• Feet wide, knees soft, from both feet fall into supporting leg, flicking out the trailing leg •• Body bouncing up on the beat, rotate the torso corner to corner •• Drop super low into the legs, hips to the corner, feet wide, body wave up •• Pump fists up on the beat •• Push elbows wide, at head height, soft fists above head ARM WAVE COMBO •• Feet outside shoulders, knees soft, arms wide, palms down, fingers long •• Weight on the ball of the foot, swivel the knee inwards, release heel, turning chest and hips •• Sweep outside arm across, full extension, at shoulder height, palms down •• Keeping your weight on the ball of the foot, open the knee, arm stretch across the chest at shoulder height, elbow lead •• Shift ribcage out over the leading leg, stretching super long to fingertips, palms down •• Plant feet wide, drop super low into both legs, lean torso to the inside, arms sweeping over with the body, palms flat •• Lift out of legs, torso and arms sweeping back to center, shoulder height, palms down •• Double time •• Increase range

COACHING

CONNECTION

Coach the rhythm of the House Knee. 1, 2& 3, 4& 5, 6& 7, 8&

When it comes to the Arm Wave Combo, just let your movement say it all. Close your eyes and feel the music.

Say something like: “1 baba, 2 baba, turn baba, back baba”

This is what Euphoria feels like. © Les Mills International Ltd 2016

GROOVEDOWN 17 What Do You Mean > 3:24 mins Hang back into reality with the smooth tempo and some laid-back style. MUSIC 0:00 Intro (Metronome)

CHOREOGRAPHY 4x8

Hip Bounce Combo Setup Feet wide with Palm Push L, R (slow)

0:15 C

Do you mean?

4x8

Add Single Single Double L, R Preview last ½ rep: Wide Walk R, L, R, together

0:30

Do you mean?

4x8

REPS COACHING 8x 4x

3, 2, 1

Add Wide Walk L, R, L, together Repeat R

4x

3, 2, 1 together

Hip Bounce Combo Setup Cont’d Step together L, R x4 with Hip Bounce (travel L) Repeat R

1x

Wide Walk Hip Bounce

2x

Feet together with Breathe Arms (ascending)

1x

1:39

Forward Fold (transition to Hamstring Stretch) Mean? (Metronome) 4½x8 Hamstring Stretch

1x 1x

Bend your knees Take your feet to a comfortable position and just ‘hang’

1:56 V

I can’t win _

1½x8 Roll Up

1x

Roll it up

2:02

Won’t let this end

8x8

Hip Bounce Combo

2x

2:33 C

Do you mean?

4x8

Freeze with arms O/H Thank your class for coming Plug your next class!!

1x

2:48

Do you mean?

8x8

Hip Bounce Combo

2x

0:45

1:01 V

Do you mean?

Where do I start

4x8

8x8

1:31 C

Mean? (Metronome) 1x8

1:35

Mean? (Metronome) 1x8

BODYJAM 76

4, 3, 2, 1 Put that all together Chest up

GROOVEDOWN TECHNIQUE Just let your body hang in the Hamstring Stretch. HIP BOUNCE COMBO •• Feet outside shoulder-width, knees soft, palm push to the diagonal at chest height, palms forward, fingers open, elbows down •• Turn the chest, weight shift side to side •• Wide walk the feet, outside shoulder-width, finish together under hips •• Travel, stepping the leading leg wide to the side, knees soft, double-bounce hips back, hands relaxed outside hip-width, soft elbows

COACHING In the Hamstring Stretch, invite your class to take their feet to a comfortable position. Give them options. Say something like: “You can bend your knees if you like” “Just let your body hang”

© Les Mills International Ltd 2016

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 14 Be Right There/Let The Bass Kick In Miami B**** • Leave out tracks 15-17 and go straight into Track 18 Rock The Party to continue with the MASHIT! Block

18 Rock The Party > 1:29 mins MUSIC

CHOREOGRAPHY

REPS

0:00 Intro

(Synth blast)

1x8 Wide Walk L, R

2x

0:04

Stay a while

8x8 Arm Wave Combo

2x

0:33 Instr

(Fast synth melody)

4x8 Add Double Time

2x

0:48 B up

Stay a while

4x8 Step Touch L, R

8x

1:03 Instr

Keep a secret _

8x8 Bangers Routine (continues into next track)

1x

19 Secrets > 3:45 mins MUSIC

CHOREOGRAPHY

REPS

0:00 Intro

(Rap vocal)

8x8 (continues from previous track) Bangers Routine

1x

0:29 B up

(Fast percussion)

4x8 Step Touch L, R

8x

0:44 C

Check the flow

1:43 Br

(Synth blast)

2:01

(Synth melody)

BODYJAM 76

16x8 Euphoric AF Routine 5x8 Step Touch L, R 32x8 MASH IT! Combo Setup Bangers Routine Add Euphoric AF Routine

2x 10x 2x

MASH IT! 20 Off The Hook > 5:43 mins MUSIC 0:00 Intro (Synth blast)

CHOREOGRAPHY

REPS

4x8 Wide Walk L, R

8x

0:14 C

(low synth rhythm)

32x8 MASH IT! Combo Note: massive musical bpm change on Throw Cross Grab Combo

2x

2:17

(Blast delay effect)

1x8 Wide Walk L, R

2x

2:21

(Long string synth)

8x8 Arm Wave Combo

2x

2:51

(Fast percussion)

6x8 Add Double Time

3x

3:13

(String synth melody)

4x8 Step Touch L, R with hands O/H

8x

3:28

(Low synth melody)

32x8 MASH IT! Combo

2x

5:26

(High synth note)

½x8 Wide Freeze with Breathe Arms (ascending)

1x

© Les Mills International Ltd 2016

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