PRESENTERS FROM NEW ZEALAND, INDONESIA, SINGAPORE

FEATURES

74
‧ BODYJAM SOME MOST ALL
RELEASE

‧ PERFORMANCE
‧ 5 INSTANT BENEFITS OF EXERCISE
‧ BODYBALANCE/BODYFLOW: BENEFITS FOR
OLDER POPULATIONS
 OUR
The Les Mills global family is made up of
16,000 fitness clubs, 100,000 instructors
DECLARATION
OF INTENT
and millions of participants from 112 countries
As a company that leads group fitness
experiences for millions of people every
day, we walk a fine line between delivering
around the globe. cutting-edge, innovative products and ensuring
SEPARATED BY GEOGRAPHY, that accepted norms are upheld and respected.
RELIGION, RACE, COLOR AND Choosing, licensing and matching
CREED, WE ARE UNITED IN OUR choreography to the right music is a huge
challenge! We screen the music we use and
LOVE OF MOVEMENT, MUSIC AND try to avoid language and references that may
THE PURSUIT OF HEALTHY LIVING, cause offense. If we can, sometimes there will
BOTH FOR OURSELVES AND OUR be an alternative track (at the bottom of the
PLANET. track list) for you to use instead.
AT LES MILLS WE BELIEVE IN THE WE EMBRACE OPEN
DIGNITY OF EACH INDIVIDUAL COMMUNICATION WITH OUR GLOBAL
WITHIN OUR COMMUNITY AND FAMILY SO DIFFERENCES OF
STRIVE TO RESPECT THE RIGHTS OPINION CAN BE EXPRESSED, AND
AND FREEDOMS OF ALL. COMPROMISES REACHED.
In our choice of role models, music and ABOVE ALL, WE ARE PASSIONATE
movements we understand that different people ABOUT DELIVERING LIFE-CHANGING
and societies have different standards for dress, FITNESS EXPERIENCES, EVERY
popular culture and dance.
TIME, EVERYWHERE.
WE ALSO KNOW THAT WHAT IS
CONSIDERED APPROPRIATE IN
SOME CONTEXTS CAN BE SEEN AS
INAPPROPRIATE IN OTHERS.
BLAH BEANDLOUD
HEARD
Tell us what you think of this release.
Visit lesmills.com/BLAH

Hey Instructors! When it comes to mixing up past If you have a more advanced audience that you
releases, you can teach back as far as BODYJAM have taught these routines to over many years,
32, with some exceptions: then maybe you can pull out one of these blocks
Many of the older BODYJAM blocks have a once every 6 months. But if, like me, you have a
considerably higher complexity level that will be bunch of new people in each class you teach, then I
out of reach for many new members in your class. strongly suggest you avoid these blocks with higher
If you teach the more complex routines from complexity.
past releases, you will inevitably alienate new However, there are some incredible older tracks, full
participants, and they will be unlikely to come back. of magic and simple, pure dance feel: BODYJAM
For example, blocks to avoid: 41 La Bomba, BODYJAM 33 Hey Mama, BODYJAM
BODYJAM 37 Jazz Rock 42 Jam De Podium, and who could forget the
BODYJAM 38 Latin Block Battle from BODYJAM 32! Pick and choose your
BODYJAM 39 Dance 4 Life tracks carefully and you will have the floor on fire
BODYJAM 40 Jive & Swing, Krump Club every week.
BODYJAM 43 Disco Cardio
BODYJAM 46 Tribal Explostion
BODYJAM 49 Street Jazz

BODYJAM 74
 CONTENTS
BODYJAM Some Most All
Performance
5 Instant Benefits of Exercise
BODYBALANCE/BODYFLOW: Benefits for Older Populations
TRACK ARTIST TRACK ARTIST
Secrets Tiesto & Up All Night (Slander Remix)
1 Courtesy of the Universal Music Group. KSHMR feat. 3:16 14 Courtesy of the Universal Music Group.
Arty feat.
Angel Taylor 3:35
Written by: Bentley, Hollowell-Dhar Vassy Written by: Stolyarov, Taylor, Gad

Boston Shit
2 2014 Disciple Recordings. Barely Alive 3:12 Left Behinds Taylr Renee,
Written by: Watkins, Meier, Sontag
15 2014 Revealed Recordings, under exclusive license
Paris Blohm 3:44

GET IT LIT
to Central Station Records.
Right Hand Hi Written by: Teti, Zoubris, Lindersmith
3 Courtesy of the Universal Music Group.
Written by: Josefsson, Ingrosso, Young, Macklovitch
Kid Sister 3:24
Rewind (Mikkas Remix)
Burial 2012 Xelon Entertainment

4 (Skrillex & Trollphace Remix) Yogi feat. 2:48

16a www.xelonentertainment.com. Licensed courtesy of
Xelon Entertainment PTY LTD
Emma Hewitt 2:56
2014 OWSLA Pusha T Written by: Cullum, E. Hewitt, A. Hewitt
Written by: Thiik, Nicolaides, Blake, Thornton

7/11 Left Behinds Taylr Renee,

5
2014 Columbia Records, a division of Sony Music
Entertainment. Under license from Sony. Music Beyoncé 3:20 16b 2014 Revealed Recordings, under exclusive license
to Central Station Records. Paris Blohm 1:12
Commercial Music Group, a division of Sony Music Written by: Teti, Zoubris, Lindersmith
WE CAME TO WILD OUT

Entertainment. Written by: Johnson, Fisher, Knowles

Pony Do You Remember

1996 Epic Records, a division of Sony Music 17 2015 Les Mills Music Licensing Ltd Disel DJ 3:55
6 Entertainment. Under license from Sony Music
Commercial Music Group, a division of Sony Music
Ginuwine 2:25 Written by: Klapper, Little

Entertainment. Written by: Lumpkin, Mosley, Siplin

L’Amour
Dirt Off Your Shoulder 18 2013 Hysteria Records under exclusive license to
onelove. Licensed Courtesty of onelove recordings.
Bingo Players 3:13
7 Courtesy of the Universal Music Group. Written by:
Mosley, Carter, Bennington, Bourdon, Delson, Farrell,
Jay Z 1:25 Written by: Baumer. Hoogstraten

Hahn, Shinoda
United We Are Hardwell
What You Know 19 2014 Revealed Recordings, under exclusive license
to Central Station Records.
feat. Amba 3:44
2006 Atlantic Recording Coporation for the Shepherd
8 United States and WEA International Inc. for the
world outside of the United States. Produced Under
T.I. 1:39 Written by: van de Corput, Shepherd

License From Atlantic Records Corp. Written by:

Davis, Harris, Mayfield, Hathaway, Arillo, Hutson Beautiful World
MASH IT!

2015 Revealed Recordings, under exclusive license

Blasterjaxx & 1:42
Prison Riot
2015 Ultra Records under exclusive liscense
20 to Cloud 9 Music B.V. Under Exclusive License to
Central Station Records DBSTF
www.centralstationrecords.com.au
to Downright Recordings, a division of Ministry of Flosstradamus 3:37
9 Sound Australia Pty Ltd. www.ministryofsound.
com.au Licensed courtesy of Ministry of Sound feat. Lil Jon
Written by: Jongkind, Makhlaf, den Daas, Bakker

Australia Pty Ltd

Written by: Cameruci, Young, von Toth, Mejia, Smith Outside (Hardwell Remix) Calvin Harris
2015 Sony Music Entertainment UK Limited. Under
license from Sony Music Commercial Music Group, a feat. Ellie 2:02
The Boogie That Be The Black division of Sony Music Entertainment. Goulding
10 Courtesy of the Universal Music Group
Written by: Adams, van Musser, Stephens Eyed Peas 3:25 Written by: Calvin Harris, Ellie Goulding
21
I Want You To Know Zedd feat. Outside (Hardwell Remix) Calvin Harris
11 Courtesy of the Universal Music Group
Written by: Zaslavski, Tedder Selena Gomez 4:03
2015 Sony Music Entertainment UK Limited. Under
license from Sony Music Commercial Music Group, a feat. Ellie 2:01
division of Sony Music Entertainment. Goulding
Written by: Calvin Harris, Ellie Goulding
Mic Check
12 2015 Warner Bros. Records Inc. Produced Under
License From Warner Bros. Records Inc.
GTA & TJR 3:52 Pony (Instrumental)
Written by: Rozdilsky, Toth, Mejia 1996 Epic Records, a division of Sony Music
ALT Entertainment. Under license from Sony Music Ginuwine 2:25
GET IT LIT

6 Commercial Music Group, a division of Sony Music

Five More Hours Entertainment.
Written by: Lumpkin, Mosley, Siplin
2015 PRMD LLC, under exclusive license to Ultra
Records LLC/B1 Recordings GmbH. 2015 Sony
Music Entertainment. Under license from Sony
Deorro & 2:45
Chris Brown
Music Commercial Music Group, a division of Sony
Music Entertainment. ALT Mic Check
2:04
Written by: Orrosquieta
2015 Warner Bros. Records Inc. Produced Under
12a License From Warner Bros. Records Inc. GTA & TJR
Written by: Rozdilsky, Toth, Mejia
13
Five More Hours
2015 PRMD LLC, under exclusive license to Ultra Hipsta
Records LLC/B1 Recordings GmbH. 2015 Sony Deorro & ALT 2015 Hussle Recordings, a division of Ministry Timmy
Music Entertainment. Under license from Sony
Chris Brown 0:45 of Sound Australia Pty Ltd. www.ministryofsound. Trumpet & 1:59
Music Commercial Music Group, a division of Sony 12b com.au Licensed courtesy of Ministry of Sound
Chardy
Music Entertainment. Australia Pty Ltd
Written by: Orrosquieta Written by: Smith, Chard, Stark

© Les Mills International Ltd 2015

BODYJAM 74 EXPRESS FORMATS
30-MINUTE OPTION 1: 30-MINUTE OPTION 2:
Track 1 Warmup Track 1 Warmup
Track 2 Isolations Tracks 11–16 Get It Lit
Track 3 Club Banger TOTAL TIME 26:08 mins
Tracks 4–9 We Came To Wild Out
TOTAL TIME 25:06 mins 45-MINUTE:
Track 1 Warmup
NOTE: There is no Groovedown in the express
format options. Please advise participants to keep Tracks 4–9 We Came To Wild Out
moving around after the class until their breathing
and heart rate return to normal and to do their own
Tracks 11–16 Get It Lit
stretches to assist their recovery. TOTAL TIME 41:22 mins
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 KEY
Choreography & B up Rep
build up reprise (part of the chorus repeated)
Music Selection
F forward Reps Xx perform the Sequence/Exercise x times
Gandalf Archer Mills
and Parris Goebel B back R right
Br bridge (non-chorus) Tempo normal pace of the music
Creative Consultant Br D break down V verse
Phillip Mills C chorus (Music column) This move is featured in ’Dance School’
Chief Creative Officer Instr instrumental
Dr Jackie Mills Intro introduction Please note the color to represent
Creative Director L left the correct level of execution
Diana Archer Mills mins minutes BASE
Program Coach O/H over head
FLAVA
Chris Richardson OTS on the spot
Outro last few bars of music BREAKOUT
Program Planner PC pre-chorus
Cam Swainson-Whaanga
Ref refrain (recurring
Technical Consultant phrase or song lines)
Bryce Hastings

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 74
BODYJAM 74

Masterclass Presentation: Fetty Fatimah, Gandalf “G” Archer Mills, Naila Misran

We’re the Bodyjammers – you can be one too, cause RRRRRAAAAAAAAAGGGGGGGHHHHHHH **killed it**
dancing on our planet is the thing to do! Sitting **drops mic**
watching TV is not the way – here’s what Gandalf The Boogie That Be gets some chilled-out funk running
Archer Mills has to say! through your floorboards (like a delicious Pinot Noir
BODYJAM 74 GET IT LIT is the supreme dance fitness that you’ve kept fresh in the refrigerator) before Get
crossover fusion extravaganza, blending bangers, jams, It Lit takes your Jammers on a whirlwind of euphoric
remixes, and, as the British would say, choooones into proportions. The immaculately produced I Want You To
one all-out choreographic explosion. Know sets up the 2-Step Combo, Mic Check is easily
I had the incredible opportunity to create this release the bounciest thing mankind has ever produced, then
with the help of Parris Goebel, so you’re gonna see the radio-friendly Five More Hours takes the routine to
some dopeness coming at next-level genius. another level of cool.
Track 1, Secrets – it’s basically STRAIGHT TO RAVE. Chill it out to an incredible Trap remix of Up All
Our Isolations track is underground, but you still get Night, then it’s movement and music synchronized
some Kriss Kross Chest Pops to warm the body. harmoniously to dance the combo full-out to the end.
Right Hand Hi is sitting all by itself at Track 3 – yes, I Make sure you teach the class from start to finish for
brought it back; yes, it’s just as good; and yes, it’s got 3 to 4 weeks, then drop out Tracks 14 to 17 when you
a smidgen of Tectonic Bouncy Madness. want to add in Mash It, and replace them with Tracks
18 to 21.
Then we get serious, hitting lines hard and dropping
maaaadd bass with We Came To Wild Out. Burial, 7/11, BODYJAM 74 GET IT LIT. FIYYAAAAAAHHHHH!
Pony, Dirt Off Your Shoulder, What You Know, and, holy
kamoly, have you heard Prison Riot before?!?

BODYJAM Presenters
Gandalf “G” Archer Mills (New Zealand) is Fetty Fatimah (Indonesia) is a BODYJAM
Program Director for BODYJAM. He is based in and SH’BAM Instructor and Trainer, and a
Auckland and has dedicated his life to dance BODYBALANCE/BODYFLOW, BODYCOMBAT,
performance and teaching. BODYPUMP, BODYSTEP and RPM Instructor. She
Naila Misran (Singapore) is a BODYJAM and is based in Jakarta.
SH’BAM Instructor and Trainer, a BORN TO
MOVE Teacher and Trainer, and a Group Fitness
Manager.

© 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 2015
SOME MOST ALL
Guys, we have some amazing news for you! This new method is an option. You know your
We’re giving you the option to change how you capacity for learning new choreography better
launch each new BODYJAM release, to best than we do; and you know your members
suit you and 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
From now on, you can won’t believe how much more you’ll enjoy
choose how much of the new teaching each new release.
choreography you launch: Imagine the headspace you’ll have when
Some, most or all of it. you only need to remember some of the
choreography! Imagine the headspace your
class will have when they only have to learn
Why? Because we want you some of the new release. Nobody will feel left
to hook into the feel and the behind, or tense, or all up in their head for
the whole class – some of it maybe, but not
essence of each block faster. all of it.
We know that when you first learn new
choreography, you’re all up in your head
LAUNCHING BODYJAM
thinking about how many reps there are and WHEN YOU’RE THE ONLY INSTRUCTOR
what the next move is. It takes a few classes of • You choose: Teach some, most or all of the
teaching it before you get relaxed into the style latest release
and it starts to feel good.
WHEN THERE’S TWO OR MORE
Watch the whole Masterclass a couple of times INSTRUCTORS
and then just learn some of it. What you learn is • Share the load: Learn different tracks
entirely up to you; perhaps just Tracks 1, 2 and • Again, you choose: Teach some, most or all
3. Maybe you learn the first big routine, or the of the latest release
second half only – it’s your call! Teach it 2 or 3
times, then learn some more. Build up to most TRAINERS LAUNCHING AT QUARTERLY
of the class – say 75% – and teach that 2 or 3 WORKSHOPS
times. Then you can learn the remaining tracks • Teach the whole class – we know you can
and teach the whole release. do it :)
• (We’re expecting you’ve taught it 2 or 3
If you teach BODYJAM once a week, it might times previous to workshop anyway)
be about a month before you’re teaching the
whole release. If you teach more often, say 2 Talk to your Group Fitness Manager (GFM)
or 3 times a week, you’ll learn the whole class and fellow BODYJAM instructors.
faster. 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 74
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 2015
PERFORMANCE
Fitness Magic has a brand-new look! 3. YOUR VOICE
In all programs, we have two voices: the
We have redefined it and identified the conversational and the motivational, with the
tools that will help you create it in your exception of BODYBALANCE/BODYFLOW –
classes. Fitness Magic has been renamed where we only use the conversational.
PERFORMANCE.
So how do you know which voice to use?
Our job as instructors demands that we step
into a role in every class we teach – like being The conversational voice is mostly used in
an actor, getting into character. It’s a role that the verses and the instrumentals; and the
enables us to lead and motivate our classes, motivational voice is used in the pre-chorus
every time. and chorus. Our motivational voice can be
building, big, intense… or sometimes we just
So what exactly creates a great use silence.
Performance?
Just like our actions, we match our voice to
1. THE MUSIC the music and work WITH the music – not
Everything starts with the music – from the against it.
choreography, to the way that you use your
voice, to your actions, and even the way 4. THE ULTIMATE YOU
you create your presence on stage. Think of There are two elements that we use to create
yourself as team-teaching WITH the music; The Ultimate You. These are: your persona – or
imagine it as another instructor on stage – the character you need to step into when you
allow it to be heard! teach – and your state of mind. The key to
finding your persona is to answer The Ultimate
2. YOUR ACTIONS You questionnaire on the next page.
What you physically do on stage – your actions
– also contribute to the Performance. These Who do you dream of being when you
actions are driven by the emotion of the music. teach?
Your posture, the way that you move your body
and the expression on your face will all add As you work through the questionnaire, think
to the Performance. Sometimes the intensity about the qualities and attributes of this
of the workout will dictate that you have that instructor. The questions will help you discover
‘training hard’ look on your face, and at other the individual elements that will enable you
times you can lighten up – and smile. to step into this character. Remember – your
Ultimate You will be slightly different for each
However, most of the time, you’ll be showing program as they each have their own unique
how much you enjoy the experience. This class essence. Like any performing artist, the best
is the best part of your day, so show it! instructors in the world re-invent themselves
on a regular basis. A big part of this is
continually re-evaluating your Ultimate You.

BODYJAM 74
The persona you take on when you teach is
the biggest and best version of you – it’s the
Ultimate You. However, it’s not about being
fake or pretending to be somebody else – it’s
about finding your own identity to match the
program essence.

The last part of developing your Ultimate You

is your state of mind – getting into the zone
before class. It’s when you’re prepared, you
know your choreography, you know your
coaching outcomes, and you’re focused.

WHEN YOU LEARN THIS RELEASE, USE

THESE 4 TOOLS:
• Put your music on and listen to it carefully.
What emotions do you experience? What is
the feel of each track?
• Perform the choreography in front of a
mirror, with the music on. Watch your
facial expressions and how you’re using
your body; are you reflecting the feel of
each track? Remember – it’s OK to enjoy
yourself, and show it!
• Practise your coaching OUT LOUD. What’s
your vocal tone like? Your speed? Does
your voice match your actions and the
music?
• Complete the Ultimate You questionnaire.

Remember – it’s these 4 tools that

will create a true Performance;
and this is what will keep your
members coming back, week
after week!

© Les Mills International Ltd 2015

THE
ULTIMATE YOU
Who do you dream of being when you teach? This questionnaire will help you connect
with your inner rock start or your ULTIMATE YOU. So check out the short Education
session on the release, answer these questions and begin your journey...

To watch the Ultimate You video, please go to https://vimeo.com/130062716 and type

in the password ‘ultimateyou’

IF YOU ARE ‘THE ULTIMATE YOU’...

BEFORE YOU CAME INTO THE ROOM...
WHAT WERE YOU DOING?

WHAT DID YOU EAT FOR BREAKFAST?

WHAT KIND OF CAR DO YOU DRIVE?

WHAT IS YOUR FAVORITE MUSIC?

WHO DID YOU SPEAK TO AND WHAT DID YOU SAY?

DESCRIBE YOUR WALK AND YOUR POSTURE.

WHAT IS YOUR PREDOMINANT FACIAL EXPRESSION?

WHAT ARE YOUR ‘CHARACTER’ GIVENS (eg fit, strong, confident, silly, ...)?

DESCRIBE THE LOCATION WHERE YOU TEACH.

BODYJAM 74
PHYSICAL ENVIROMENT: WHAT DOES THE ROOM LOOK LIKE?

WHAT DOES THE ROOM TELL YOU ABOUT YOUR CHARACTER?

WHAT IS THE EMOTIONAL ENVIROMENT IN THE ROOM?

HOW DO YOU FEEL WHEN YOU ARE IN THE ROOM?

HOW DO PEOPLE GREET YOU?

DESCRIBE THE EMOTIONAL RELATIONSHIP BETWEEN YOU AND THE OTHER PEOPLE IN THE
ROOM.

WHAT DO YOU FEEL ABOUT THE OTHER PEOPLE IN THE ROOM?

OVERALL, WHAT ARE YOU TRYING TO GET FROM THE OTHER PEOPLE?

DESCRIBE ‘THE ULTIMATE YOU’.

Once you have finished playing, enhancing and expressing,

Think about this...

What are the conflicts holding you back from becoming THE ULTIMATE YOU?
What is stopping you?

Write a letter to your ‘REAL SELF’ from your ‘ULTIMATE SELF’.

And remember, sharing this exercise with someone else will greatly enhance the
experience.

© Les Mills International Ltd 2015

5 INSTANT BENEFITS
OF EXERCISE
What if you heard that there was a new drug 3 - EXERCISE HELPS TO CONTROL FOOD
available and as soon as you started taking it ADDICTION
you’d be less anxious, you’d have more self- Physical activity prompts our bodies to release
confidence, you’d have better control over what dopamine, the ‘reward chemical’ associated
you ate, you’d be able to relax more and you with pleasure – meaning we are less likely to
would even be more productive. crave sugary foods.

So what is this amazing new drug? 4 - EXERCISE INCREASES OUR ABILITY

TO RELAX
Quite simply, it’s exercise. For some people, a moderate workout can
provide the same effect as a sleeping pill –
You probably exercise at least 5 or 6 times a even for those with insomnia.
week – it’s a priority in your life and it can be
hard to imagine what it’s like to be someone And finally...
who doesn’t train on a regular basis. However,
lots of people don’t work out and DO need 5 - EXERCISE HELPS US GET MORE DONE
motivation. When we look at the statistics, 93% Research shows that employees who undertake
of Americans don’t meet the fitness guidelines regular exercise are more productive and have
and we all have friends and family who struggle more energy than those who sit at their desks
to form the exercise habit. all day long.

The following 5 benefits of exercise occur So what does this mean for you as an
as soon as people start training. Focusing instructor? We know that helping people to
on these benefits at the start of their fitness stay motivated as they begin to exercise is
journey can help them to cement their exercise a challenge. Most people will be focused
habit. on the aesthetic benefits, and can become
demoralized when they don’t see changes
1 - EXERCISE REDUCES STRESS AND straightaway. So when you talk to that new
ALLEVIATES ANXIETY person in class, you can mention these instant
Exercise releases endorphins, which create benefits of exercise to help them stay on track.
feelings of happiness and euphoria, and Remember to use the SMARTSTART template
studies have shown that exercise can even and give new people permission to leave after
alleviate symptoms in people who are clinically the first few tracks – because even 20 minutes
depressed. of moderate exercise can provide us with
long-term health gains and provide these 5
2 - EXERCISE IMPROVES SELF-CONFIDENCE immediate benefits.
We know that as soon as people start
exercising, they feel better about themselves. www.lesmills.com/knowledge/smart-start/
Regardless of weight, size, gender or age,
exercise immediately increases our self-esteem
and gives us a more positive self-image.

BODYJAM 74
© Les Mills International Ltd 2015
BODYBALANCE/BODYFLOW:
BENEFITS FOR OLDER
POPULATIONS
It’s well known that when we get into our 40s BODYBALANCE IMPROVES FUNCTIONAL
and 50s our ability to balance and to perform ABILITY
functional tasks begins to deteriorate. Les Mills
BODYBALANCE contains a mix of moves that When compared to the control group, the
can address these changes. However, until BODYBALANCE participants saw greater
now, we had no scientific evidence to prove improvements in both their balance and
how effective they are. functional tests. Functional ability is very
important; it requires the integration of lower-
THE TEST limb strength, balance, and sensorimotor and
psychological factors.
The University of the Sunshine Coast in
Australia decided to put BODYBALANCE to Performance in these tests can be used
the test. They recruited 28 participants, aged as an indicator of vitality and of our risk of
55 to 75, and split them into two groups: one experiencing falls, so any improvements in
that was a control; and the other that would these are of benefit to older adults – even if
attend two BODYBALANCE classes per week they are healthy and mobile.
for a total of 12 weeks. Everyone involved
was physically active, but had not undertaken So there you have it: the proof that
resistance or balance training within the last BODYBALANCE not only helps us to balance
6 months. but also improves our functional performance
as we progress into older age.
Measurements were taken at the start and end
of the trial. These tests measured their ability to
balance and to perform functional tasks such
as moving from sitting to standing, and their
walking speed.

BODYJAM 74
© Les Mills International Ltd 2015
 1 WARMUP
Start the class straight to rave, with two simple combos to find basic rhythm.
MUSIC CHOREOGRAPHY REPS COACHING
Hand Glide, Hip Rock Combo Setup
0:04 V Oh won’t you 4x8 Hand Glide R (slow)
Breathe Arms (descending) Drag up the center of
Repeat L 1x your body.
0:19 Oh won’t you 4x8 Add Hip Rock (slow) 1x Let your hips rock
0:34 Instr (Synth) 4x8 Add Double Time 2x side to side.
0:49 B up (Drumbeat) 4x8 Back Tap L, R Tap back.
Body Bounce x4 4x
Last rep: Preview arms Right hand, right leg.
1:04 Instr (Synth) 8x8 Add Running Arms
Add Bounce O/H 8x Let your elbows bounce.
1:34 (Fade out) 1x8 Roll down & up 1x
1:38 V Stay a while 2x8 Adductor Stretch 1x Turn your knees out.
1:46 Stay a while 2x8 Add Shoulder Groove R, L 4x Drop into the hips.
1:53 Br _ But if you 2x8 Add Double Time 8x
2:01 V Stay a while 3x8 Add Arm Rock (ascending) 12x Let your arms rock.
2:12 Instr (Synth) 4x8 Hand Glide, Hip Rock Combo R (fast)
Repeat L 2x
2:27 B up (Drumbeat) 4x8 Back Tap, Body Bounce 4x
Last rep: Preview arms
2:42 Instr (Synth) 8x8 Add Running Arms Welcome to BODYJAM!
Add Bounce O/H 8x
3:12 (Fade out) 1x8 Roll down & up 1x

Instructors, please inform your class that if they’re new they can
try just the first half of the class, and leave after the first main
block of choreography, in about 25 minutes.

BODYJAM 74
Secrets > 3:16 mins 1
TECHNIQUE
Turn your chest all the way to the side in the Hand Glide, Hip Rock Combo. Lead with your
elbows as you drag the hands up the center of the body.

HAND GLIDE, HIP ROCK COMBO

• Feet outside shoulder-width, chest to the side
• Lead with the elbows, dragging fingers up the center of the body, wrists flexed
• Arms open wide at the top and descend at full extension, hips square
• Rock the hips
BACK TAP, BODY BOUNCE
• Feet outside shoulder-width, tap behind the supporting leg
• Soft knee, Body Bounce on the spot
• Running Arms, elbows in, head and chest turn to the side
• Hands overhead with soft elbow bounce, relaxed finger splay
ADDUCTOR STRETCH

COACHING PERFORMANCE
Use clear Layer 1 coaching cues to set Bounce overhead for total Track 1 ‘straight
up the Hand Glide, Hip Rock position, in to rave’ vibes.
preparation for Track 3.
Ask your class to drag their fingers up the
center of their body and turn their chest all
the way around to the side.

© Les Mills International Ltd 2015

 2 ISOLATIONS
Work through isolation of the hips and chest, then add it to the flava-filled funk of the Kriss Kross.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 V (Synth blast) 4x8 Hip Push R from floor up x4 Push from the floor up.
Repeat L 2x

0:19 (Synth & hi-hat) 4x8 Turning Chest Isolation x4 Find the movement in
(Transition L to R) your chest.
Repeat R 4x
0:38 B up (Ascending synth) 2x8 Kriss Kross L Kriss Kross.
Repeat R 2x
0:47 C It’s that Boston _ 4x8 Add Hip Push (fast) 4x
1:07 It’s that Boston _ 4x8 Add Chest Isolation facing R, L Upper body, pop
(Remove Hip Push) 4x everybody.
1:26 It’s that Boston _ 4x8 Hand Wave Pop R, L 8x Lead with your fingers.
1:45 B up (Ascending synth) 2x8 Kriss Kross L
Repeat R 2x
1:54 C It’s that Boston _ 4x8 Add Hip Push 4x Get your wriggle on.
2:14 It’s that Boston _ 4x8 Add Chest Isolation facing R, L
(Remove Hip Push) 4x
2:33 It’s that Boston _ 4x8 Hand Wave Pop R, L 8x Bend your knees real
small.
2:52 (Synth & hi-hat) 4x8 Add Walk to the R x8
Repeat L 1x

BODYJAM 74
Boston Shit > 3:12 mins 2
TECHNIQUE
You need to get the hips rippling from the floor up. From the feet, through the knees, keeping it
small. When you add the Kriss Kross, land the feet wide and get the same ripple
happening up your hips Double Time.
KRISS KROSS
• Set up feet under shoulders, soft knees
• Drop into the legs and push hips up to the corner
• Ripple small from the floor, through the feet and knees
• Kriss Kross leading leg in front, land wide, knees soft,
weight shifts to the outside
• Double-time ripple up the hips
• Arms sit chilled, elbows at hip height
• Pop chest to the corner, arms relaxed, elbows soft
HAND WAVE POP
• Feet under shoulders
• Walk through the balls of the feet
• Lead with the fingers, elbows high, arms reaching forward
to full extension, soft elbows
• Small knee bend, pop down into the legs
• Increase range

© Les Mills International Ltd 2015

 3 CLUB BANGER
Such an incredible verse/chorus track – give your class simple defined cues to promote
success on the Swivel.
MUSIC CHOREOGRAPHY REPS COACHING
Arm Glide Combo Setup
0:00 Intro (Synth) 2x8 Step Touch L, R Step Touch.
Hip Rock x3 (L, R, L) Rock it out 3, 2 ,1.
Repeat R 1x
0:07 C Hi, I’m Kid 4x8 Add Arm Glide and Flick 2x
0:23 V Hi, I got my 4x8 Swivel Out In Out x4 Swivel on the balls
Body Bounce x4 L, R 2x of your feet. Jump 4,
3, 2, 1.
0:38 You gon’ get 4x8 Add Jet Plane Arms 2x
0:54 C Hi, I’m Kid 4x8 Arm Glide Combo 2x
1:09 V Hi, yo girl 8x8 Swivel Out In Out Keep it small and
Body Bounce with Jet Plane Arms 4x fast.
1:40 C Hi, I’m Kid 4x8 Arm Glide Combo 2x
1:56 Br Now where 4x8 Swivel Out In Out
Body Bounce with Jet Plane Arms 2x
2:11 C Hi, I’m Kid 4x8 Arm Glide Combo 2x
2:27 Br _ Get that hand 4x8 Toe Bounce 32x Keep the bounce in
your legs.
2:43 _ Get that hand 4x8 Add Slow Elbow Roll L x2 Roll, single punch.
Single Punch L, R
Repeat R 2x
2:58 Instr (Synth rhythm) 4x8 Add Double Time 4x Double Time.
3:14 Outro (Low synth) 2x8 Add Double Arms (both together) 4x

BODYJAM 74
Right Hand Hi > 3:24 mins 3
TECHNIQUE
On the chorus, get your Step Touch really wide. Then, just like in Track 1, drag the arms up the
center of your body, facing the side of the room, before flicking the fingers hard at the top facing
the front again.
Now for the fun part... Weight on the balls of your feet and feet just outside shoulder-width.
You’ve got to get comfortable turning the knees out-in-out super quickly. Keep the Swivel small,
fast and tight so you can shift your body weight slowly from side to side and let your arms hang.
Love that move!
ARM GLIDE COMBO
• Wide Step Touch, soft knees, dropping down into the legs
• Leading knee turns out
• Hip Rock, facing the side, dragging fingers up the center of the body
• Flick fingers hard at the top, facing front, step together
SWIVEL OUT IN OUT
• Weight on the balls of the feet
• Feet outside shoulder-width
• Turn knees out-in-out super quickly
• 1&2&3&4&5&6&7&8
• Keep the Swivel small, fast and tight
• Slowly shift body weight from side to side,
letting arms hang 2 counts each side
• Jump out of both feet, bouncing up on the beat
• Arms jet plane. Left arm over, then right arm over
TOE BOUNCE
• Feet under shoulders, weight in heels
• Bounce the legs, soft knees, tapping toes up
• Grab and soft roll from the elbow,
at shoulder height
• Cross punch the chest, soft closed fist
• Double Time
• Double arms, both together

CONNECTION
Do you remember this song? Hand up
anyone?

© Les Mills International Ltd 2015

WE CAME TO WILD OUT
4 Burial > 2:48 mins
Set up We Came To Wild Out heavy, loud, driving, with simple countdown cues that direct
accuracy: 5, 4, 3, 2, 1.
MUSIC CHOREOGRAPHY REPS COACHING
0:06 Intro (Vocal) 2x8 Hip Grind 8x
0:12 V I came, I saw 8x8 Add Shoulder Punch x3 Hips, shoulders, clap.
Add Claps x4 R 4x
0:38 C (Synth rhythm) 8x8 Punch Back x6 (facing L diagonal) 5, 4, 3, 2.
Bounce L with Finger Throw x3
Repeat R 2x Both feet on the floor.
1:03 V From the top 8x8 Hip Grind, Shoulder Punch Sink your hips down.
with Claps 4x
1:29 C You ready _ 8x8 Punch Back and Bounce L Rock your body forward
with Finger Throw and back.
Repeat R 2x
1:55 Instr (Descending 8x8 Hip Grind Setup
synth) Hip Grind, Shoulder Punch Smack the clap.
Add Claps under knee R, L 4x
2:20 C (Synth rhythm) 8x8 Punch Back Setup
Punch Back x2 and Bounce L Chop it in half.
with Finger Throw
Repeat R 4x
2:46 (Descending ½x8 Hip Grind
synth) (1st rep continues into next track) 1x

BODYJAM 74
 WE CAME TO WILD OUT
5 7/11 > 3:20 mins
Introduce four simple moves with high repetition to the thunderous Queen, connecting your
technique to the feel of each block of sound.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 V Smack it 5½x8 Hip Grind
(continued from previous track) 2x
0:18 C _ Wave your 9x8 Wave Your Hands Setup Jump your feet wide.
Jump (out in) with
Hand Wave x4 (ascending) Wave your hands.
Straight arms O/H 9x
Pony Setup
0:49 V My hands up 7x8 Step Knee with Punch Cross Arms L, R 7x Punch cross up.
1:12 Hold that cup 4x8 Add Flava 4x More hips.
Grind It Setup
1:25 Man, this here 4x8 Drag Step R (facing front) Drop your butt to the
Hip Bounce x4 (facing L) 4x back.
Last rep: Preview arms
1:39 Girl I’m tryna 4x8 Add Arms Up 4x 4, 3, 2, 1.
1:52 _ Shoulders 6x8 Hip Grind 3x
2:12 C _ Wave your 4x8 Wave Your Hands 4x
2:26 Br I know you care 2x8 Drop The Head, Chest Wave (slow) 1x
2:33 Oh you care 2x8 Hand Rock L, R 4x
Chest Wave Setup
2:39 _ Wave your 2x8 Chest Wave L (facing L) 4x
2:46 _ Wave your 4x8 Add Arm Sweep R 8x Lead with the elbow.
3:00 Sweatin’ out 2x8 Wide Step Tap with Flick Hand L, R 2x
3:06 Fresher than you 2x8 Double Finger Point (descending) 1x
3:13 Oh _ 2x8 Chest Wave Setup Continued
Chest Wave x3 3, 2, 1.
Add fast Chest Wave x2 1x Double Time.

© Les Mills International Ltd 2015

WE CAME TO WILD OUT
6 Pony > 2:25 mins
Drop all intensity and take it to sexy-land, flowing smoothly with chilled-out movement styles,
then put it together with the Pony and lots of verbal pre-cues.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 Intro Yeah 16x8 Drop The Head Drop your head down.
Hand Rock Hips.
Chest Wave 4x Wave. 3, 2, 1, Double Time.
0:52 C If you’re horny 24x8 Add Pony x2 Pony!
Add Grind It x2
Drop The Head
Hand Rock
Chest Wave 3x
2:11 Outro Yeah 4x8 Step Touch L, R 8x Put it all together.

Instructors, please use the alternative instrumental version of

Pony if the lyrics are a little too ‘pony’ for your liking...

7 Dirt Off Your Shoulder > 1:25 mins

Recognizable Hip Hop drives the whole routine together – pre-cue each move through this
and the next track.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 Intro (Low synth note) 28x8 We Came To Wild Out Routine
Add Punch Back x2
Add Hip Grind x2
Add Wave Your Hands x4
Pony x2
Grind It x2
Drop The Head
Hand Rock
Chest Wave
(Continue 2nd rep into next track) 2x

BODYJAM 74
 WE CAME TO WILD OUT
8 What You Know > 1:39 mins
Gaaaaaaaaannnnggggggggsssstuuurrrr bounce your body through this Hip Hop banger.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 Intro (Low synth) 12x8 (Complete 2nd rep from previous track)
0:37 V See me in your city 20x8 We Came To Wild Out Routine 1x

9 Prison Riot > 3:37 mins

Energy, power, calm, trap – put it all together to this hype of all hype.
Keep your technique tight and let the music drive everything.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 Intro (Bell) 4x8 Step Touch L, R 8x
0:12 (Bell) 4x8 Prison Riot Head Rock L, R (descending) 4x
0:25 V _ Me and my 2x8 Add Double Time 4x
0:31 _ Bass drops 1x8 Add Triple Time (ascending) 4x
0:35 _ Act up like a 1x8 Step Touch L, R 2x
0:38 C (Instrumental) 20x8 We Came To Wild Out Routine 1x
1:42 Br D (Bell) 4x8 Step Touch L, R 8x
1:55 V _ I came in this 20x8 We Came To Wild Out Routine 1x
2:59 Outro (Drumbeat) 4x8 Step Touch L, R 8x
3:11 Hey _ 4x8 Drink break

© Les Mills International Ltd 2015

WE CAME TO WILD OUT
TECHNIQUE
We Came To Wild Out is INSAAAAAANE. Simple moves, done on high repetition to the sickest of
the sick and the loudest of the loud.
Pony. Now this takes some practice! Every time you jump the feet wide, punch the fists straight
down and then straight to the cross. Really straighten your arms at the bottom, and when
you cross, keep it low. Break out by adding POWER and punching it like you’re punching a
trampoline. Everything has got this bounce to it.
Give Hip Grind a ‘bad ass’ feel by bending low into both legs as you pop it back. When you hit
the Chest Wave in Double Time, hit the last arm-line across the chest really hard. This gives the
move clarity before hitting the routine again.
PUNCH BACK
• Jump feet wide, facing diagonal
• Bounce body weight from foot to foot, both feet on the floor
• Strong arm punch down and back to full extension,
then cross at mid-torso height
• Punch for 5 (5, 4, 3, 2, 1) then bounce the body wild
to the side (6, 7, 8)
• Circle throw the hand forward, from a high elbow,
one straight finger
• Keep arms strong and hit the same mark every time
HIP GRIND
• Feet wide, roll hips in a vertical plane of movement
(vertical circle) from left (low) to right (high)
• Hip roll every beat, hard punching shoulders over
(arms down to full extension) on every second beat
• Small, hard and fast
• Bend low into both legs as you clap:
up, down (under leg), up, down (under leg)
WAVE YOUR HANDS
• Feet jump wide on counts 1-2, dropping the chest, arms down
• Feet jump together, hands wave in front (ascending) x4
• Bounce the body with a small shift side to side
• Hold arms high, strong and still overhead on counts 7 & 8
PONY
• Jump the feet wide, soft knees, punching the fists down
• Punch arms down to full extension and cross low at
hip height, then pull elbows high, fists in
• Punch, cross, up, cross, punch, cross, up, cross
• Increase hip thrust range
• Punch with power and bounce

BODYJAM 74
 WE CAME TO WILD OUT
TECHNIQUE
GRIND IT
• Small right step forward, dragging back foot in
• Arms grind from shoulder height down the body,
pushing the chest through
• Drop into your back leg, hips face the side, chest to front,
popping the butt back on counts ‘4, 3, 2, 1’
• Arms up, hands turned in with index and middle fingers splayed
(like open scissors)

DROP THE HEAD

• Feet outside shoulders, knees soft
• Wave the body down and up super low and super slow

HAND ROCK
• Feet outside shoulders, knees soft, slight lean back
• Palms to hips turning up and up: left, right, left, right
• Weight transfer side to side
• Double Time
CHEST WAVE
• Feet wide, knees soft, body to the side
• Step the feet, shifting your weight forward and back
• Lift and wave through the chest, dragging the elbow backwards
and through at shoulder height
• Other hand on hip
• Chest Wave x3, then Double Time x2
PRISON RIOT HEAD ROCK

PERFORMANCE
In the last track of this block, Prison Riot, let
the music drive the energy in your class.
Build them up. Tell them we’re gonna smash
this from the top and then, keeping your
technique clean, hit the lines hard.

© Les Mills International Ltd 2015

10 RECOVERY
Calm your farm to this funkadelic fusion of old meets new school, using the legs to bounce,
using the verses to slide.
MUSIC CHOREOGRAPHY REPS COACHING
0:08 V It ain’t five-o 4x8 Slide L, R 4x This track is so
smooth.
0:26 C _ Bounce 4x8 Double Bounce L, R
Knee Step Back R, L x2 4x Find the drop in
your knees.
0:45 V _ It’s on 8x8 Slide L (face diagonal)
Knee Bounce with Hand Circles x2
Drop and Clap 1, 2 drop, clap.
Repeat R 4x
1:21 C _ Bounce 8x8 Double Bounce, Knee Step Back Combo 8x
1:58 Br Fergie’s chillin’ 10x8 Slide, Knee Bounce Combo with
hand circles
Add Hand Wave R, L 5x Lead with your
fingers.
2:43 C _ Bounce 8x8 Double Bounce, Knee Step Back Combo 8x
3:20 Outro (Synth note) 1x8 Stylistic Freeze 1x

BODYJAM 74
The Boogie That Be > 3:25 mins 10
TECHNIQUE
Here comes the chorus and that Double Bounce to the side. Slide on the ‘off’ count and then
bounce in the hips and the knees. ‘Chill’ the knees walking back – don’t lift the knees too high.
DOUBLE BOUNCE, KNEE STEP BACK
• Step outside hip-width, sliding on the off count ‘&1’ ‘&3’,
feet stay apart
• Drop into the knees to get the bounce
• Small knee lift back
• Soft fists at head height, bouncing elbows slightly
below shoulders
• Turn head away
SLIDE, KNEE BOUNCE COMBO WITH HAND CIRCLES
• Smooth slide to the side, dragging the trailing foot
• Step back, lifting the knee, hips to the corner
• Drop and clap the chest forward, weight in the front foot,
knees soft, dropping through the legs
• Two small palm circles, wrists flexed, slightly below chest height
• Wave, leading with the fingers at chest height

CONNECTION
How fresh is this song? I love that bouncing,
bouncing bass line.

© Les Mills International Ltd 2015

GET IT LIT
11 I Want You To Know > 4:03 mins
Get It Lit with some dance class choreography, simple lines and constant learning.
Use simple cues with held-back technique to create clarity.
MUSIC CHOREOGRAPHY REPS COACHING
2-Step Setup
0:00 Intro (Synth melody) 2x8 Arms Reach Up & Down, Shoulder Tap,
Behind the Head 2x
0:07 C (Drum hit) 4x8 Add 2-Step L, R 4x Step, step.
0:22 V _ I’m slippin’ 8x8 Add Double Time 1, 2, ba ba ba.
Add Jump together 8x
Last rep: Preview Step Touch Back
0:52 Lies lies lies _ ½x8 Step Touch Back L, R (facing L diagonal) 1x Step back.
2-Step Setup Continued
0:54 C _ I want you 8x8 Add Step Touch Back with Arm Cross x4 4x Step Touch Back.
Last rep: Preview Hip Push, Slide
1:24 Instr (Heavy beat) 8x8 Add Hip Push, Slide R 4x Push it.
Hip Roll, Arm Whack Setup
1:54 C _ I want you 1x8 Hip Roll (anticlockwise) 4x Hip roll.
1:58 It’s our time 9x8 Add Hip Roll (anticlockwise) x3 (only) 3, 2, 1.
Add Arm Whack L, R 9x Arms right left.
2:32 C _ I want you 12x8 2-Step
Hip Roll, Arm Whack
Add Wide Tap L, R x4 3x
3:17 Instr Same course _ 12x8 Add Breakout 3x Can you hear that?

BODYJAM 74
 GET IT LIT
12 Mic Check > 3:52 mins
Great pre-cues will assist the flow and the learning, so give your class notice on each movement
change. Oh, and bounce. Oh yes, we bounce.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 Intro (Heavy beat) 8x8 Elbow Bounce, Step Knee Setup
Tap Back L, R x2 Tap Back 4, 3, 2, 1.
Step Knee forwards L, R Step Knee, jump.
Jump the feet out 4x
0:29 (Siren) 2x8 Elbow Bounce (down, up) 8x Bounce from the elbows.
0:37 V (Low synth) 2x8 Add Double Time 16x Down, down, down, down.
0:44 When I say ½x8 Freeze 1x
0:46 Woo ha 2x8 Elbow Bounce, Step Knee Setup
Continued
Add Elbow Bounce 1x Bounce back with elbows.
0:54 When I say ½x8 Freeze 1x
Elbow Bounce, Step Knee Setup
Continued
0:56 Woo ha 6x8 Add Grab It, Throw It L 3x Right arm, grab, throw.
1:18 C (Synth) 8x8 Add Breakout 4x
1:48 B up (Light drum) 6x8 Swing Drop R, L (slow) 3x Lift your back heel.
2:11 C (Synth) 7x8 Jump Smash Setup
Jump Smash L, R x4 Smash the elbow down.
Freeze 3x
Last rep: No freeze
2:37 B up (Fast drum) 4x8 Swing Drop R, L (Double Time) 4x 3, 2, 1, drop.
2:52 C (Synth) 4x8 Elbow Bounce
Step Knee
Grab It, Throw It
Jump Smash
Swing Drop 1x
3:07 C (Synth) 4x8 Wide Tap L, R 8x We need to do that again!
3:22 Outro Hey_ 4x8 Elbow Bounce
Step Knee
Grab It, Throw It
Jump Smash
Swing Drop 1x
3:37 B up (Synth) 4x8 Wide Tap L, R 8x

© Les Mills International Ltd 2015

GET IT LIT
13 Five More Hours > 3:30 mins
The possible anthem of the year?? Let the EDM take over the floor with fluid vocals,
run the routine from the top, dance yo bottom off.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 V _ What you 4x8 Elbow Bounce I’ll take you to the floor.
Step Knee
Grab It, Throw It
Jump Smash
Swing Drop 1x
0:14 PC Even when we’re 4x8 Wide Tap L, R 8x
0:29 C This right here is 4x8 Wide Walk L, R 16x From the top?
0:44 This right here is 6x8 Add 2-Step
Add Hip Roll, Arm Whack
Elbow Bounce
Step Knee 5 more hours, we just
Grab It, Throw It getting started.
Jump Smash
Swing Drop 1x
1:07 Instr (High synth) 2x8 Wide Tap L, R 4x
1:14 V _ How you wanna 6x8 2-Step
Hip Roll, Arm Whack
Elbow Bounce
Step Knee
Grab It, Throw It
Jump Smash
Swing Drop 1x
1:37 PC Five more hours 2x8 Wide Tap L, R 4x
1:44 C This right here is 4x8 Wide Walk L, R 16x Make some noise.
1:59 This right here is 6x8 2-Step
Hip Roll, Arm Whack
Elbow Bounce
Step Knee
Grab It, Throw It
Jump Smash
Swing Drop 1x
2:22 Getting started _ 2x8 Step Touch L, R 4x
2:29 Br The sound of 4x8 Elbow Stretch Turn Setup
Elbow Stretch, Sweep and Drop L,
Shock It Shoulder Pop, Grab Pop 2x
2:44 C This right here is 4x8 Step Tap L, R 8x One more time?
2:59 This right here is 6x8 2-Step
Hip Roll, Arm Whack
Elbow Bounce
Step Knee
Grab It, Throw It
Jump Smash
Swing Drop 1x
3:22 Outro (High synth) 2x8 Wide Tap L, R 4x

BODYJAM 74
 GET IT LIT
14 Up All Night > 3:35 mins
With a complete change of feel and sound, this track creates major contrast to dramatically
introduce the Turn. Stretch your arms wide.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 Intro (Heavy beat) 1x8 Body Wave (upper torso) 1x Feet together.
Elbow Stretch Turn Setup Continued Lead with the elbow.
0:03 V (Low piano) 10x8 Elbow Stretch, Sweep and Drop to L, Shock the right
Shock It Shoulder Pop, Grab Pop 5x shoulder.
0:38 C Keep me up 8x8 Add Double Time Drop into your left leg.
Add Step Touch L, R x2 4x
1:06 B up All night 4x8 Add Turn L 2x Turn on the ball of
your right foot.
1:21 Instr Keep me up 8x8 Add Breakout 4x
1:49 Br (Cymbal) 1x8 Body Wave (upper torso) 1x Feet apart.
Elbow Drop Setup
1:52 (Synth note) 1x8 Heel Groove R, L 2x
1:56 V Your claws in 4x8 Add Shoulder Groove L, R 8x
2:10 A demon in 2x8 Add Elbow Drop Swing 4x Drop it.
2:17 An angel 2x8 Add Elbow Drop Swing (ascending) 4x
2:24 C Keep me up 12x8 Elbow Stretch Turn
Add Elbow Drop (Double Time)
Add Step Touch L, R x4 3x
3:06 Instr Keep me _ 8x8 Add Breakout 2x From high to low.

© Les Mills International Ltd 2015

GET IT LIT
15 Left Behinds > 3:44 mins
This is like the beginning of the end – the crescendo starts from the first Arm Stretch.
Follow the musical journey with the calm, and then the strength.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 Intro (Synth fade) 10x8 Summons Sway L, R, L (slow) Palms up.
Repeat R 5x
0:37 V Look down on me 8x8 Get It Lit Routine
2-Step
Hip Roll, Arm Whack
Elbow Bounce
Step Knee
Grab It, Throw It
Jump Smash
Swing Drop
Add Elbow Stretch Turn
Add Elbow Drop 1x
1:07 B up No man left behind 4x8 Step Touch L, R 8x Are you ready?
1:22 C (Synth) 8x8 Get It Lit Routine 1x
1:52 V We ar-re 2x8 Step Touch L, R 4x
1:59 Br (Low synth) 2x8 Adductor Stretch (center) with
Shoulder Drop R, L 4x
2:07 Melted down 4x8 Add Double Time 16x
Last rep: Preview Arm Sway
2:22 Humanity 2x8 Add Arm Sway (ascending) 8x
2:29 Look down on me 4x8 Summons Sway L, R, L (fast)
Repeat R 4x Quick quick slow.
2:44 You left behinds 1x8 Add feet wide, low stretch 1x Stretch lower.
2:48 Oooh 3x8 Add Ascending Reach Arms 3x Higher.
2:59 B up No man left behind 4x8 Step Touch L, R 8x
3:14 C (Synth) 8x8 Get It Lit Routine 1x

BODYJAM 74
 GET IT LIT
16A Rewind > 2:56 mins
More dance with a distinct sound shift – hit everything harder, ‘cause your class will be feeling it
nicely by now.
MUSIC CHOREOGRAPHY REPS COACHING
0:00 Intro (Synth blast) 4x8 Step Touch L, R 8x One more track.
0:14 Instr This for a day _ 8x8 Get It Lit Routine 1x
0:43 Yeah 4x8 Step Touch L, R 8x
0:58 V (Beat drops out) 8x8 Summons Sway L, R, L (slow)
Repeat R 4x Touch me.
1:27 Ref Rewind this 4x8 Add Double Time (low) 4x
1:42 Rewind this 4x8 Add Ascending Reach Arms 4x Drop your head.
1:56 Instr (Low synth note) 4x8 Step Touch L, R 8x
Last 4 cts: Preview Wide Walk
2:11 (Low synth note) 4x8 Wide Walk L, R with
Summons Arms L, R (build slowly) 16x Lower.
2:25 (Drumbeat) 1x8 Add Breakout (low) 4x
2:29 3x8 Add Ascending Reach Arms 12x
2:40 Outro Left behinds 4x8 Step Touch L, R 8x

16B Left Behinds > 1:12 mins

Take it home, last one. Eff yeah.
MUSIC CHOREOGRAPHY REPS COACHING
2:55 C (Synth) 8x8 Get It Lit Routine 1x
3:24 Outro (Steady beat) 4x8 Step Touch L, R 8x
3:39 (Light steady beat) 4x8 Wide Walk L, R 16x
3:53 (Slow synth fade) 1x8 Breathe Arms (ascending) 1x

© Les Mills International Ltd 2015

GET IT LIT
TECHNIQUE
Get It Lit! The second half is a journey of musicality: hard, soft, huge, small, chill and mental. This
routine is glorious for its dance feel, and how you feel like you’re doing full dance choreography
while still keeping it BODYJAM simple.
Elbow Bounce back, making it crazy, loose, more crazy and loose. But make sure you keep it
crazy! Hands are chilled. Feel the bounce as your body drops down on the beat. So it’s all down,
down, down, down.
Swing Drop is a little tricky. To fill up the music and get cardio into your class, this move needs
to be executed MASSIVELY every time. So get it SUPER high – as high as you can as you shift
the weight. Arch the back and then sweep SUPER low.
2-STEP
• Feet outside shoulder-width
• Arms up (palms out) and down (palms in)
• Tap the shoulders, then hands go behind the head
• Wide-step the feet L, R
• Double Time and jump the feet together
• Punch arms down: back, cross, back, cross
• Push hips (thrust) forward dragging the trailing foot
HIP ROLL, ARM WHACK
• Left hip roll (anticlockwise), feet outside shoulder-width, knees soft
• Soft fist above the head, elbows wide
• Roll the hips on counts 1-6
• Whack the arms L, R, one arm straight and the other behind the head,
palms forward (soft finger splay)
ELBOW BOUNCE, STEP KNEE
• Tap back wide, outside shoulder-width, knees soft
• Straighten the arms hard to full extension between each
Elbow Bounce, Chardonnay Hands
• Double Time, elbows hitting the downbeat hard
• Corner Step Knee traveling forward, low in the legs,
arms down
• Jump the feet wide and grab it, wrapping the fingers
to throw down; other hand on the lower back
JUMP SMASH
• Jump travel side to side, feet outside shoulder-width
• Power smash elbow over the top, shifting the weight
with power, and smashing the elbow with drive

BODYJAM 74
 GET IT LIT
TECHNIQUE
SWING DROP
• Arms straight out behind you, back heel lifted, feet wide,
chest facing side
• Arch your back and slowly shift the weight over onto
the back toe, chest high
• Drop the arms huge towards the floor, body weight into
the legs, sweeping the arms around to repeat on the other side
ELBOW STRETCH TURN
• Elbow stretch to full extension, sweep and drop left,
releasing back heel
• 360-degree turn on the ball of the left foot,
arms and fingers long to the side at full extension
• Shock the left shoulder forward and back, small and fast
• Weight drops onto your right foot, grabbing the right arm only,
small, quick and stopping your body when you grab it
ELBOW DROP
• Feet wide, release the heel, turning the knees in
• Drop super low, feet wide, knees turn in, releasing the heel
and swinging your elbows in and in, side to side
• Arms start low, ascending higher and higher to overhead
SUMMONS SWAY
• Feet super wide, draw your palms up from hip to shoulder height at full extension
• Double Time: Quick, quick, slow
• Drop into the legs, keep the chest lifted, eyes front
and stretch the arms forward
• Push up out of the legs, lift the torso and take arms to the sky
• Turn head, keep the arms long

COACHING CONNECTION
Simple Layer 1 Cues to create success: SAY NOTHING.
2-Step, Elbow Bounce, Step Knee, Turn! Seriously. Leave room in your script for
silence in Tracks 15 and 16. Then Summons
Sway like you’re pulling, drawing your class
into you. The end result is euphoria!

© Les Mills International Ltd 2015

17 GROOVEDOWN
Some new creative movement chills the class out, with those long flowing beautiful lyrics to
slow your body through.
MUSIC CHOREOGRAPHY REPS COACHING
0:03 Intro (Low synth) 1½x8 Shoulder Drop (slow) 3x Collapse your body.
0:13 V _ When did 4x8 Add Shoulder Drop x2 Swivel on the ball of
Add Swivel L, R 2x your right foot.
0:40 PC You made up 2x8 Add Arm Sweep L, R 1x Turn chest and knee
to the side.
0:53 C Oh, don’t be 4x8 Add Flava 2x
1:20 V _ How do I 4x8 Sweep R arm to Lat Stretch L Left arm.
Repeat R 1x
1:46 PC You made up 1x8 Arm Cross Breath to extension O/H 1x Cross, take a breath.
1:53 Only love 1x8 Break Your Back Breath Down 1x Now break your back.
2:00 C Oh, don’t be 1½x8 Adductor Stretch with
Shoulder Groove R, L 1x
2:10 Do you 2½x8 Add Come Up To Go Down 1x Take it up up up.
Take it down down
down.
2:26 Br Your life’s 3x8 Hands to Floor – Hamstring Stretch 1x Lift your hips.
2:46 Love for you 1x8 Roll up 1x Bend your knees, roll.
2:53 C Oh, don’t be 8x8 Shoulder Drop Swivel with Arm Sweep Double Time.
Combo (fast) x2
Add Arm Cross Breath to extension O/H
Add Break Your Back Breath Down Ripple through your
Add Roll up 2x back.

BODYJAM 74
Do You Remember > 3:55 mins 17
TECHNIQUE
For the Groovedown, drop the shoulders, collapse and then roll up through the torso. You need to
find movement through the upper body.
After the second collapse, with weight on the ball of the foot, slowly swivel the whole torso and
knee to the side of the room. Take it really slowly and get full rotation to the side.
SHOULDER DROP SWIVEL
• Drop the shoulders, collapse, then roll up through the torso
• Find movement through the upper body
• Collapse again, weight on the ball of the foot
• Slowly swivel the whole torso and knee to the side
• Roll the outside elbow back over the shoulder
• Double Time

CONNECTION
Let the beauty of the sound fill the room.
Close your eyes and fill the music with
movement.
You can say it all with the final two rounds of
the Shoulder Drop Swivel Combo.

© Les Mills International Ltd 2015

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 13: Five More Hours
•• Leave out Tracks 14 to 17 and go straight into Track 18: L’Amour to continue with MASH IT!

18 L’Amour > 3:13 mins

MUSIC CHOREOGRAPHY REPS
0:00 Intro (Heavy beat) 1x8 Body Wave (upper torso) 1x
0:03 (Heavy melodic synth) 6x8 Elbow Stretch, Sweep and
Drop, Shock It Shoulder Pop,
Grab Pop 6x
0:30 B up (Light drumbeat) 4x8 Add Turn 4x
0:46 (Fast descending synth) 2x8 Elbow Drop Swing (slow) 4x
0:54 (Heavy beat, ascending synth) 2x8 Add Double Time (ascending) 8x
1:01 (Vocal) ½x8 Freeze 1x
1:03 C (Low synth rhythm) 12x8 Elbow Stretch Turn
Elbow Drop
Step Touch L, R x4 3x
1:49 B up (Vocal _ ) 4x8 Hip Rock L, R 16x
2:04 (Light drumbeat) 8x8 Get It Lit Routine 1x
2:34 (Fast ascending synth) 2x8 Step Touch L, R 4x
2:42 C (Low synth rhythm) 8x8 Get It Lit Routine 1x

BODYJAM 74
 MASH IT!
19 United We Are > 3:44 mins
MUSIC CHOREOGRAPHY REPS
0:00 Instr (Melodic synth) 4x8 Step Touch L, R 8x
0:14 (Long synth note) 4x8 Add Flava 8x
0:28 Br (Steady beat) 20x8 We Came To Wild Out Routine 1x
1:36 (Synth chimes) 1x8 Hip Rock L, R 2x
1:40 C United we are 8x8 Summons Sway (slow) 4x
2:07 United we are 4x8 Add Double Time 4x
2:21 United we are 4x8 Add Ascending Reach Arms 4x
2:35 B up (Low synth) 8x8 Step Touch L, R 16x
3:02 (Rhythmic synth) 12x8 We Came To Wild Out Routine:
Chop it in half
Punch Back (x1 only)
Hip Grind (x1 only)
Wave Your Hands (x2 only)
Pony (x1 only)
Grind It (x1 only)
Drop The Head
Hand Rock
Chest Wave 1x

© Les Mills International Ltd 2015

MASH IT!
20 Beautiful World > 1:42 mins
MUSIC CHOREOGRAPHY REPS
0:00 V _ All I can see 8x8 Step Touch L, R 16x
0:27 (Fade out) 1x8 Hip Rock L, R 2x
0:31 C Beautiful world 20x8 MASH IT! Combo Setup
Get It Lit Routine
Add We Came To Wild Out Routine
(with chop it in half reduced reps) 1x

21 Outside > 4:03 mins

MUSIC CHOREOGRAPHY REPS
0:00 Intro (Synth blast) 1x8 Hip Rock L, R 2x
0:03 V _ Look at what 8x8 Summons Sway (slow) 4x
0:31 C Oh-oh, oh-oh 4x8 Add Double Time 4x
0:46 Instr (Light steady beat) 4x8 Add Ascending Reach Arms 4x
1:00 B up (Heavy beat) 20x8 MASH IT! Combo 1x
2:11 V _ How are we still 6x8 Step Touch L, R 12x
2:33 C Oh-oh, oh-oh 20x8 MASH IT! Combo 1x
3:44 Outro (Heavy beat) 4x8 Step Touch L, R 8x
3:58 (Synth fade) 1x8 Breathe Arms (ascending) 1x

BODYJAM 74
© Les Mills International Ltd 2015
ALTERNATIVE
12A Mic Check > 2:04 mins
MUSIC CHOREOGRAPHY REPS COACHING
Elbow Bounce, Step Knee Setup
0:00 Intro (Heavy 8x8 Tap Back L, R x2 Tap back 4, 3, 2, 1.
beat) Step Knee forwards L, R Step Knee, jump.
Jump the feet out 4x
0:29 (Siren) 2x8 Elbow Bounce (down, up) 8x Bounce from the
elbows.
0:37 V (Low synth) 2x8 Add Double Time Down, down, down,
down.
0:44 When I say ½x8 Freeze 1x
Elbow Bounce Step Knee Setup
Continued Bounce back with
0:46 Woo ha 2x8 Add Elbow Bounce 1x elbows.
0:53 When I say ½x8 Freeze 1x
0:55 Woo ha 6x8 Add Grab It, Throw It R 3x Right arm, grab, throw.
1:18 C (Synth) 8x8 Add Breakout 4x
1:48 B up (Light drum) 4x8 Swing Drop R, L (slow) 2x Lift your back heel.

12B Hipsta > 1:59 mins

MUSIC CHOREOGRAPHY REPS COACHING
2:03 Intro (Synth) 4x8 Continue Swing Drop R, L (slow) 2x
2:18 (Long siren) 8x8 Jump Smash Setup Smash the elbow
Jump Smash L, R 16x down.
2:48 B up (Fast drum) 4x8 Swing Drop R, L (Double Time) 4x 3, 2, 1, drop.
3:03 C Hipsta ish _ 4x8 Elbow Bounce
Step Knee
Grab It, Throw It
Jump Smash
Swing Drop 1x
3:18 Hipsta ish _ 4x8 Wide Tap L, R 8x We need to do that
again!
3:33 Hipsta ish _ 4x8 Elbow Bounce
Step Knee
Grab It, Throw It
Jump Smash
Swing Drop 1x
3:48 (Heavy beat) 4x8 Wide Tap L, R 8x

BODYJAM 74
© Les Mills International Ltd 2015
1 TEXT
NOTES Text > 0:00 mins

BODYJAM 74
TEXT 1
NOTES
Text > 0:00 mins

© Les Mills International Ltd 2015

 facebook.com/lesmills

@lesmills

@lesmillstribe

TO RECEIVE* 25% OFF CLOTHING &

FOOTWEAR SIGN UP TO REEBOKONE
VISIT REEBOKONE.COM
*AVAILABLE TO INSTRUCTORS WHERE REEBOKONE IS OFFERED