BODYJAM 75 Choreography Booklet

PRESENTERS FROM NEW ZEALAND, FRANCE75 FEATURES RELEASE ∙ SQUAT STUDY: THE SCIENCE OF THE REP EFFECT™ ∙ THE ART OF CONNECTION: PART 2 ∙ BODYJAM SOME MOST ALL 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 six 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 75 CONTENTS Squat Study: The Science of THE REP EFFECT™ The Art of Connection: Part 2 BODYJAM Some Most All TRACK ARTIST 1 Too Original 2015 Mad Decent. Written by: Pentz, Jovi, Olovsdotter, Meckseper Major Lazer 3:31 Up Down (Do This All Day) 2 2013 RCA Records, a division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. T-Pain feat. B.o.B 2:26 Written by: T-Pain, McFarlane, Cohen, Simmons Jr, Adam 3 Soul Mokossa (Money) 2015 Sweat It Out. Written by: Dibango Yolanda Be Cool, Dcup 4:04 Baby Boy 4 2003 Columbia Records, a division of Sony Music Entertainment. Under license from Sony Music Beyoncé feat. 3:41 Commercial Music Group, a division of Sony Music Entertainment. Sean Paul appears courtesy of Atlantic Sean Paul Records. Written by: Knowles, Storch, Henriques, Waller, Carter, Kamoze 5 Bap U 2014 Mad Decent. Written by: Ragland Party Favor 1:48 DANCEHALL FIYAH Get Ur Freak On (Acapella) 6 2001 Elektra Entertainment Group Inc. for the United States and WEA International Inc. for the world outside of the United States. Produced Under License From Elektra Entertainment Group Inc. Missy Elliott 0:43 Written by: Elliott, Mosley Get Ur Freak On 7 2001 Elektra Entertainment Group Inc. for the United States and WEA International Inc. for the world outside of the United States. Produced Under License From Elektra Entertainment Group Inc. Missy Elliott 0:40 Written by: Elliott, Mosley 8 Clap When She Walkin’ (Instant Party! Retwerk) 2015 Dirty Duck Audio. Written by: Andres, Lim Statik Link 2:49 9 Drop Top (Party Favor & Meaux Green Remix) Flosstradamus feat. 2:17 2015 Ultra Records. Written by: Unknown Travis Porter 10 Samba La Mamba 2015 DF Records. Written by: Juan Oliva Castillo, José Oliva Castillo Bacondo feat. MC Order 3:13 11 Can’t Feel My Face Courtesy of the Universal Music Group. Written by: Kotecha, Max, Payami, Svensson, Tesfaye The Weeknd 3:29 12 Too Original 2015 Mad Decent. Written by: Pentz, Jovi, Olovsdotter, Meckseper Major Lazer 3:17 JUNGLE TERROR 13 Booty Bounce SpinninRecords.com. Written by: Richter Tujamo 4:15 14 Spectrum (Calvin Harris Extended Remix) Florence & 4:00 Courtesy of the Universal Music Group. Written by: Epworth, Welch The Machine 15 Guest List 2015 Musical Freedom Label Ltd. Written by: Helderman, Kalderon, Bar-Tov Alvaro & Jetfire 4:08 16 Afroki Steve Aoki & Afrojack 6:18 Courtesy of Liberator Music. Written by: Aoki, Van De Wall, McKee feat. Bonnie McKee 17 Do It Again Pia Mia feat. 3:27 Courtesy of the Universal Music Group. Written by: Mia, Griffin, Afemata, Veikoso Chris Brown & Tyga 18 Boy Oh Boy 2013 Mad Decent. Written by: Pentz, Orrosquieta, Aoki, Bays Diplo And GTA 2:37 MASH IT! Bend Ova 19 2014 Epic Records. Under license from Sony Music Commercial Music Group, a division of Sony Music Lil Jon feat. Tyga 1:47 Entertainment. Written by: Stevenson, Calleja, Smith, Mayeda 20 Satisfied 2015 SKINK/SpinninRecords.com. Written by: Karagiorgos, Bentley, Janssen Showtek feat. Vassey 4:25 © Les Mills International Ltd 2015 BODYJAM 75 EXPRESS FORMATS 30-MINUTE OPTION 1: 30-MINUTE OPTION 2: Track 1 Warmup Track 1 Warmup Track 2 Isolations Track 2 Isolations Track 3 Funk Phenomena Tracks 12–16 Jungle Terror Tracks 4–10 Dancehall Fiyah TOTAL TIME 27:55 mins Track 17 Groovedown TOTAL TIME 28:39 mins 45-MINUTE: NOTE: There is no Groovedown in some express Track 1 Warmup format options. Please advise participants to keep Track 2 Isolations moving around after the class until their breathing and heart rate return to normal and to do their own Tracks 4–10 Dancehall Fiyah stretches to assist their recovery. Tracks 12–16 Jungle Terror The 30 and 45-minute class formats have been customized for this release. In the future, if you TOTAL TIME 43:06 mins mix and match using different releases, please use the standardized express formats in the Instructor Education section on www.lesmills.com. CREDITS KEY Music Selection B up Rep build up reprise (part of the chorus repeated) Gandalf Archer Mills F forward Reps Xx perform the Sequence/Exercise x times Choreography B back R right Gandalf Archer Mills Br bridge (non-chorus) Tempo normal pace of the music Guillaume Lorentz Br D break down V verse Gaëlle Conil C chorus (Music column) This move is featured in ’Dance School’ Creative Consultant Instr instrumental Phillip Mills Intro introduction Please note the color to represent Chief Creative Officer L left the correct level of execution Dr Jackie Mills mins minutes BASE Creative Director O/H over head FLAVA Diana Archer Mills OTS on the spot Outro last few bars of music BREAKOUT Program Coach PC pre-chorus Chris Richardson Ref refrain (recurring Program Planner phrase or song lines) Cam Swainson-Whaanga Technical Consultant 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 75 pay attention to the detail drop. There are 10 in the Groovedown fire engine…”) Use the walk blocks in the second half alone! So get legit with your BODYJAM Technique to set your class up for the next big Samba La Mamba and during Dance School. BODYJAM 75 DANCEHALL FIYAH. New Zealand. PO Box 91137. based in Avignon.19 and 20. He is based in SH’BAM™ Instructor and Trainer. Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited. drop out Tracks 16 and 17. and the little Hip bangers. Welcome. a plethora of achieving ultimate levels of schwag. and a Auckland and has dedicated his life to dance BODYBALANCE™/BODYFLOW® Instructor. Auckland. So good that from start to finish for 3 to 4 weeks.BODYJAM 75 Masterclass Presentation: Gandalf “G” Archer Mills. the music is too awesome!!!) The Elbow Track 1 Too Original sets up the Bounce. bouncin’. kickin’ and Chewbaccaing. performance and teaching. free and takes you straight to awesome movement runs all the way through the second half town. down on the beat. and replace them your class some great Setup Cues about where the with Tracks 18 . You need to use the BODYJAM 75 DANCEHALL FIYAH?! same cues as I do in the Masterclass to get your class This release is a fusion of textures. You want to get them So that’s it. © Les Mills International Ltd 2015 . FUNK PHENOMENA in Track 3 Soul Mokossa. 22 Centre Street. wrapped in a slanket made up of an insane Flick combo is magic (feel free to NOT sing “I’m a little number of moves. Create some history. No part of these notes may be used. before… behind each move and the distinct flavor and feel of JUNGLE TERROR!! (ARGHHHHHHHHHH HELP HELP – each style. incredible. © All rights reserved. from the genius minds that bought us 10 simple moves with 10 different feels. Mash It this round is Then comes DANCEHALL FIYAH. I can’t cope. Are. and watch out for the Stomp combo with 7 moves of its own to the ACTUAL BODYJAM Presenters Gandalf “G” Archer Mills (New Zealand) is Gaëlle Conil (France) is a BODYJAM and Program Director for BODYJAM. weight drops on the Throw It Up. She is also a dancer and a choreographer. stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited. song is epic. Give Mash It. then. I hope you love this release. Basically the greatest moment in fitness through their legs. so relax into No Speak Americano – they’ll have you droppin’ and the style of each move and chill the vibe. Telephone +64 (9) 366-9900. Gaëlle Conil Are you ready for the funkadelic journey that is a cappella of Get Ur Freak On. This Rock is loose. You. This The Groovedown is so good you’ll want to Do It Again. Victoria Street West. Look out for the 3 Kick Heel/Toe combo in Booty as well. moving Dancehall authentic. so you need to get your class bouncing down Bounce. when adding you do it with your whole body *wink wink*. Auckland 1142. Freemans Bay. The music!! Make sure you teach the class Baby Boy is ice-cream licking good. or the faster Singles? The key factor to consider with each of these four conditions is the fact that the amount of Previous studies have conflicting answers to work done in each of them was exactly the this question. Let’s consider the Squat. We call this THE REP EFFECT. LES MILLS BODYPUMP™ is based how the four conditions looked: on the principle that lifting lighter weights for a high number of repetitions will create the same [WORK = LOAD ON BAR x NUMBER OF workload as the more traditional approach of REPETITIONS IN 4 MINUTES] lifting heavy weights for fewer reps. what is the best approach to maximizing caloric expenditure? We took 15 participants. and how fast we are lifting it or the total of 3 seconds = 40 repetitions distance we move in a specific time interval. BODYJAM 75 . We know that lifting weights is one of the Each condition was devised to produce the fastest ways to burn calories and create lean same amount of work for 4 minutes. On the opposing side. The argument for using slow same. contractions is that you spend more time controlling the movement – therefore reaching fatigue more quickly. When it comes to resistance training. The high number of repetitions generates muscular • Condition #1: 5 kg (11 lb) lifted at a fatigue to tone and strengthen the body and contraction speed of 1 second = 120 burn calories. between the ages of 18 and 40 years. below. So what causes the greatest energy output – • Condition #4: 20 kg (44 lb) lifted at a speed slow or fast contractions? Or – in BODYPUMP of 4 seconds = 30 repetitions altogether language – a slow 4/4 tempo. repetitions One of the most important factors that affects • Condition #2: 10 kg (22 lb) lifted at a speed calorie expenditure is the activity of large of one contraction every 2 seconds = 60 muscle groups. the support for using fast contractions is based on the recruitment of inefficient fast-twitch muscle fibers. which requires more energy. and had them perform four THE REP EFFECT separate Squat conditions in a random order. Here’s muscle. The repetitions effort required to perform this exercise is influenced by two variables: the load we are • Condition #3: 15 kg (33 lb) lifted at a speed lifting.SQUAT STUDY THE SCIENCE OF THE REP EFFECT™ The fitness industry is constantly searching The existing disagreement between training for training methods that will burn the most methods led us to put weight and speed in amount of calories in the shortest time BODYPUMP Squats to the test. as outlined possible. 3% more energy during the 5 kg conditions with faster repetitions compared to the 20 kg condition with a slower tempo. is due to which. despite the lighter loads. Despite we complete over 800 reps in every class! the fact that they were lifting a smaller weight.You can see this in the following simple It’s likely that the higher rate of energy formula: work equals force times distance – expenditure. WORK = FORCE x DISTANCE #1 WORK = 5KG x 120 REP = 600 To get the best from BODYPUMP. In other words. speed. © Les Mills International Ltd 2015 . So there you have it – proof that BODYPUMP The results proved conclusively that the faster truly is the ultimate calorie-burning workout as tempos burned the most calories. you need #2 WORK = 10KG x 60 REP = 600 to keep the fast tempo AND increase your #3 WORK = 15KG x 40 REP = 600 weights. we burn the most calories when we lift a lighter weight for faster repetitions. Once you have achieved a base #4 WORK = 20KG x 30 REP = 600 training level. Simply put. in this case. was weight multiplied by the recruitment of faster-acting muscle fibers. increasing your weights progressively will really maximize the amazing The work output was exactly the same in each results this program has to offer. participants expended 29. allowing us to compare the calorie expenditure values. it’s the speed of the movement that generates the greatest energy expenditure – not the weight of the load. of the four conditions. for example. connection in your classes. to your members. It’s all about experimenting to find what works Learn a bit about them. so we decided to Acknowledge and congratulate them on their ask some of our top instructors around the efforts during and at the end of each class! world how they connect with their participants. of the class to answer questions and perhaps Get to the studio early and make time to chat offer tips that can help them with their training. and offer SMARTSTART as a fantastic way to build up their fitness gradually. not just attend class as though you’re hanging out with your another workout.THE ART OF CONNECTION: PART 2 Without connection. we don’t have group Learn their names and use them during class. Here’s what they said… Ask for feedback and offer to help with any questions after class. Get to know your for you. Be yourself when you’re on stage – We want our participants to have a fitness don't put on a big instructor act! Think of your experience in our classes. when you see them connections with your members. it’ll make it so much easier to our members need to feel connected to the create a natural connection with people. in a BODYPUMP class. To create these experiences best friends. music. Smile at them. Be real. Explain what’s involved. Then. Allow time at the end Talk to people before the class starts. You won’t achieving those goals (for example. you can help them set up their equipment and advise on weight selection. and to YOU. fitness. Be brave enough to try these tools members in class and find out what their in your next few classes to create meaningful fitness goals are. completing believe the difference these will make! a full Pushup on their toes). reassure them that you’re going to look after them. acknowledge and congratulate them! Welcome your new people. to the workout. BODYJAM 75 . There are multiple ways that you can create this Make eye contact and use praise. © Les Mills International Ltd 2015 . say 2 Talk to your Group Fitness Manager (GFM) or 3 times a week. then learn some more. faster. 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. 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. You know your We’re giving you the option to change how you capacity for learning new choreography better launch each new BODYJAM release. Then you can learn the remaining tracks • Teach the whole class – we know you can and teach the whole release. so communicate with other instructors to agree how you’re going to launch the new release. but not essence of each block faster. you can won’t believe how much more you’ll enjoy choose how much of the new teaching each new release. perhaps just Tracks 1. Maybe you learn the first big routine. most or all of the teaching it before you get relaxed into the style latest release and it starts to feel good. If you teach more often. you choose: Teach some. most or all of it. or tense. 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. Nobody will feel left to hook into the feel and the behind.SOME MOST ALL Guys. We know that when you first learn new choreography. choreography you launch: Imagine the headspace you’ll have when Some. it might times previous to workshop anyway) be about a month before you’re teaching the whole release. or the of the latest release second half only – it’s your call! Teach it 2 or 3 times. we have some amazing news for you! This new method is an option. What you learn is • Share the load: Learn different tracks entirely up to you. Your whole BODYJAM team needs to be on the same page. It takes a few classes of • You choose: Teach some. you’ll learn the whole class and fellow BODYJAM instructors. all of it. Build up to most TRAINERS LAUNCHING AT QUARTERLY of the class – say 75% – and teach that 2 or 3 WORKSHOPS times. or all up in their head for the whole class – some of it maybe. BODYJAM 75 . and you know your members suit you and your members. to best than we do. most or all 3. better than we do. Let your GFM know that we’re changing launch classes for BODYJAM only – these changes do not apply to other programs. 2 and • Again. WHEN THERE’S TWO OR MORE Watch the whole Masterclass a couple of times INSTRUCTORS and then just learn some of it. do it :) • (We’re expecting you’ve taught it 2 or 3 If you teach BODYJAM once a week. Feel the choreography faster.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. © Les Mills International Ltd 2015 . Take your time and do it right. 1. Coach the down bounce. R 8x 0:38 Selecta gonna 4x8 Add Elbow Bounce L. puff. 2:08 Instr (Heavy beat) 4x8 Add Breakout 4x 2:23 Br Oh no 4x8 Willy Bounce 8x Find the bounce. puff 6x8 Add Single Single Double L. in about 25 minutes. Repeat R 4x 1:08 C (Instr) 4x8 Add Breakout 4x Y’all ready for this?! Jump Setup Spring out of your toes. 1. 2:53 (Instr) 4x8 Jump with Single Single Double 4x Jump everybody! 3:08 Outro Tiger wild _ 4x8 Fall Back. R 6x Single single double. R 8x Right leg. come  2x8 Jump L. and talk to the rhythm in the Single Single Double. and leave after the first main block of choreography. 1:23 V Come. 2. 3:23 Ra (echo) 1x8 Arm Wave (transition L to R) Two hands. Repeat R 1x 3:27 Love to watch ½x8 Add Double Time 1x 3:29 ½x8 Upper Torso Circle (clockwise) 1x Instructors. 1:31 Puff. 2:38 C (Instr) 4x8 Add Wide Walk 4x 3. 0:53 PC Oh no 4x8 Add Wide Walk L. BODYJAM 75 . R 8x Keep your feet close together. right arm. please inform your class that if they’re new they can try just the first half of the class. 0:23 V I’ma blaze 4x8 Wide Tap L. 1 WARMUP Set up the class for success by nailing the Willy Bounce and Jump combo. Repeat R 2x 2:01 Oh no 2x8 Add Knee Slap (transition) R. down in the legs. Knee Slap 4x Fall back. 1:53 PC Oh no 2x8 Fall Back L x4 Fall into your back leg. 2. R. L 3. L 2x Slap your front knee. MUSIC CHOREOGRAPHY REPS COACHING Willy Bounce Setup 0:08 Intro (Beat) 4x8 Bounce 32x Find your bounce. WILLY BOUNCE • Feet shoulder-width apart. bouncing through the legs JUMP • Feet hip-distance apart. hand to shoulder height. release front knee. soft fist • Tap 3. getting down on the beat for each step. bouncing down into the legs • Pull elbow towards the hip. bounce down on the beat • Wide tap outside shoulder-width. 1 • Wide walk the feet • Drift body side to side. lean back. knees super soft • Spring out of toes. so teach your class to bounce their body down in the legs. you need to keep the Double super small. palm forward ARM WAVE COACHING You need to BOUNCE your body down on the beat! This movement runs all the way through the second half. turn hips • Slap front knee. arm circle to over head at full extension. Double • Keep the Double super small FALL BACK. light on the feet • Single. Did I mention you need to get down? © Les Mills International Ltd 2015 . 2.Too Original > 3:31 mins 1 TECHNIQUE When adding the Single Single Double. Single. KNEE SLAP • Drop into the back leg. R 4x Push it to the back. Head Wave Toe Heel. Shoulder Bounce x2 Bounce it out. R 8x Single. 1:55 _ Shawty go in 2x8 Add Shoulder Bounce 16x Shoulders. 2 ISOLATIONS Focus on the upper body movement to get the class super warm in the Chest Isolations. R x2 with Double Hand Shake 2x Up/Down Toe Heel Setup 0:19 Going up 2x8 Hands up. 1:07 I ain’t even  4x8 Step Touch. 2:04 I ain’t even  4x8 Step Touch. R Shake back. Up/Down Toe Heel x2 1x 2:23 Uh _ ½x8 Dynamic Freeze 1x That’s it! BODYJAM 75 . Shoulder Bounce Setup 0:00 Intro (Synth melody) 2x8 Slow shoulder Bounce x3 4x Shoulders. Toe Heel 2x Toe heel. Shoulder Bounce x2 Up/Down Toe Heel x2 1x Hands up. Add Step Touch Forward L. 0:47 She know 4x8 Add Double Time 4x Just your chest. MUSIC CHOREOGRAPHY REPS COACHING Step Touch. toe heel. 1:35 Gon’ kiss her  2x8 Single Hip Push L. 1:45 Gon’ kiss her  2x8 Add Double Time 16x Just your hips. Last rep: Set up for Chest Isolation ct 8 0:28 _ Black car  4x8 Chest Isolation x4 L Find the weight on Repeat R 2x the ball of the foot. 0:09 V I ain’t even 2x8 Add Double Time Step Touch. Add Walk Back L. Deliver clear Coaching Cues to confine the movement to the chest. 1:26 _ Shawty thick 2x8 Double Hip Push L. STEP TOUCH. elbows in. toe. squeeze shoulder blades together. heel the feet together CHEST ISOLATION • Feet shoulder-width apart. slightly forward of the body. left. weight on the ball of the foot. © Les Mills International Ltd 2015 . palms forward UP/DOWN TOE HEEL • Feet outside shoulder-width. right • Double Hand Wave at chest height. chest to the diagonal. Why? Because dropping the head too low will make it difficult to get a nice arch in the upper body as you lift. walk back left.Up Down (Do This All Day) > 2:26 mins 2 TECHNIQUE When you drop your head in the Head Wave. heel up • Keep the movement in the chest • Slight weight transfer forward-back • Double time COACHING Use clear Layer 1 Coaching Cues to get your class chest popping. feet flat. don’t drop too low! Lead with the head and use the legs to go low instead. soft fists above hip height • Shoulder Bounce x3 • Double time • Step Touch forward. right. SHOULDER BOUNCE • Feet outside shoulder-width. arch upper body as you lift • Keep all the movement in the chest • Toe. here and in the second half of the Jungle Terror routine. palms down • Lead with the head. use the legs to go low • Pull arms back. on the balls of the feet • Arms up. heel. Pose. Triple Shuffle R. L 4x Down. up. Can you pose? 0:58 C Money _ 8x8 Add Hand Roll Wave down your body. 1:38 Rap Mama ko 2x8 Add Flick R. R 16x BODYJAM 75 . up. 1:46 C (Instr) 1x8 Double Knee L. Kick behind and 0:00 Intro _ Ooh 7x8 Double Kick. 2:21 Br D (Saxophone) 2x8 Left Kick 1x 2:29 C (Instr) 4x8 Step Touch L. 1:49 Money _ 4x8 Drop Knee with Flick Put it together. L 7x turn your hips. Down. Add Double Knee 4x 2:05 (Instr) 4x8 Add Breakout 4x Lean back. 3 FUNK PHENOMENA Deliver clear Layer 1 Coaching Cues to get the class moving in the right direction in the Left Kick combo. Add Breakout 4x Double Drop/Hand Flick Setup 1:30 V (Sax solo) 2x8 Drop Knee L. 2:45 (Fast sax) 16x8 Double Drop/Hand Flick x2 Left Kick 4x 3:48 Outro (Cow bells) 4x8 Wide Walk L. R 8x Put it together. Turn 4x 3 Steps back. MUSIC CHOREOGRAPHY REPS COACHING Left Kick Setup Left leg. R 8x Drop into your legs. 0:27 _ Ooh 8x8 Add 3 Steps. R 2x Double Knee. release inside heel • Right arm: shoulder height. always kick behind your body first. weight on the outside leg • Open the trailing leg. soft elbows • Jump to the side. LEFT KICK • Hips to corner. hand to shoulder. swivel on the ball of the foot. In the Left Kick combo. then jump around the feet to turn the hips before you roll down the chest. swing the hand up to the opposite shoulder. kick back. so check out all the great cues GG uses in the Masterclass! © Les Mills International Ltd 2015 . Kick behind. turn knee in. down on the beat • Lean forward. palm flexed • Left palm outside ear. 7&8 • Increase range COACHING Great pre-cues will get your class moving in the right direction. kick to front • Triple Shuffle • 3 Steps back. pose: weight on outside leg. soft fist • 5&6. palms open • Lean back. open the knee. flap the fingers to the high diagonal. elbow at shoulder height • Forward Turn • Super small jump to turn the hips • Hands roll down the body. drag the trailing toe • Lean back. full extension.Soul Mokossa (Money) > 4:04 mins 3 TECHNIQUE Keep dropping into the legs as you flick the hands up in the Double Drop/Hand Flick. lean forward. soft fists. foot flexed • Turn the hips. elbows wide. chest lifted DOUBLE DROP/HAND FLICK • Feet outside shoulder-width. drop into the legs • Release outside heel. Deliver clear cues to keep the class dropping into the back leg in Slap The Chest. 0:40 V Ah oh my 4x8 Add Chest Wave Wave your chest. 2. Knee Lift L. MUSIC CHOREOGRAPHY REPS COACHING 1-2-3 Setup 0:00 Intro (Synth) 4x8 Right tap left foot 1.DANCEHALL FIYAH 4 Baby Boy > 3:41 mins Role-model correct weight placement in the Throw It Up. Add Nae Nae back with Swim Arm 4x Feet wide. R 4x 4 Knees. Nae Nae back. Baby Boy Nae Nae 1x BODYJAM 75 . 3:20 Br _ We stepping  4x8 Throw It Up Put it together. 1. R 4x Baby Boy Setup continued 2:40 V Top top – girl 8x8 Add travel F Now swim to me. Triple Tap L 3. Repeat R 2x Drop into your back leg. 1:40 V Picture us 4x8 Add Throw it Up Add Slap The Chest 2x Last rep: Preview Shake It Off 2:00 C _ Baby boy 8x8 Add Shake It Off L. R Tap front. 2. Left tap left knee Stomp left 8x Baby Boy Setup 0:19 C _ Baby boy 4x8 Tap front L. 1:00 Rap Ya ready 4x8 Add Breakout 4x Can you go lower? Throw It Up Setup 1:20 C _ Baby boy 4x8 Fall Back L x4 Fall back into your right leg. L. 3. R. Tap right foot. Add Swim 4x And Swim. L. 1:08 (Bass hit) 4x8 Add Chest Pop Chest Pop. hold. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro (Low synth) 8x8 Throw It Up Throw it up! Baby Boy Nae Nae 2x 0:39 V (Vib synth) 2x8 1-2-3 4x 1. 2. R Switch. 6 Get Ur Freak On (Acapella) > 0:43 mins Talk to the feel of the Wrist Swizzle. Role-model this simple move with plenty of ‘feel’ cues. 3. Get ur freak on! MUSIC CHOREOGRAPHY REPS COACHING Stomp 2-3-4-1-2-3 Setup continued 0:00 V Missy be 8x8 Add 1-2-3 Stomp 2 3 4. Add Hip Grind R x4 8x 0:40 Is that yo ½x8 Add Wrist Swizzle L Get your freak on! (1st rep continues into next track) 7 Get Ur Freak On > 0:40 mins MUSIC CHOREOGRAPHY REPS COACHING (Complete 1st rep from previous track) 0:03 V You know _ 7½x8 Add Wrist Swizzle L 8x Try this: wind your finger. 4. 3. DANCEHALL FIYAH 5 Bap U > 1:48 mins Stomp Clap Slap Stomp Tap Slap Stomp. © Les Mills International Ltd 2015 . Clap and Slap R knee 8x Stomp your right leg. Repeat L 4x Last rep: Preview Chest Pop Drop into your legs. 0:49 (Claps) 4x8 Switch R. Add Breakout 4x Stomp 2-3-4-1-2-3 Setup Stomp 2. 1 2 3. Need I say more? Coach the rhythm Stomp 2-3-4-1-2-3 to get the class achieving ultimate levels of schwag. switch. 1:28 (High melody) 4x8 Stomp L. R 8x Walk it out! 1:40 C Whole clip _ 8x8 Dancehall Fiyah Routine 1x BODYJAM 75 . R 16x Walk it out everybody! 2:12 V (High melody) 8x8 Dancehall Fiyah Routine Throw it Up Baby Boy Nae Nae Switch Stomp 2-3-4-1-2-3 Turn It Out Stomp 2-3-4-1-2-3 1x 9 Drop Top > 2:17 mins Watch the class and give them what they need in the Walk blocks. 0:54 Br D Whoa 2x8 Dynamic Freeze 1x 1:03 Whoa _ 6x8 Flick Hip Jump Flick R. R 16x Want some more? 0:18 C Whole clip _ 8x8 Dancehall Fiyah Routine 1x Throw it up. MUSIC CHOREOGRAPHY REPS COACHING Turn It Out Setup 0:00 Intro Quiet. Repeat L 12x 1:31 V (B up) 2x8 Walk L. Add Stomp 2-3-4-1-2-3 4x 1:16 C _ Go. 0:38 V (Rhythmic 8x8 Add Double Time Release the heel to turn the synth) Add 4 Knees L. R x2 hips. Double Drop L 8x Swivel on your back foot. Finish by amalgamating the routine clearly so the class can dance up a storm (or Fiyah). sshh 8x8 Swivel Flick Kick L Weight on the balls of your feet. hip. hip. 1:54 B up (Synth) 4x8 Walk L. Hip L Flick.DANCEHALL FIYAH 8 Clap When She Walkin’ > 2:49 mins Start by delivering clear safety cues to set correct heel placement in Turn It Out. flick. More pre-cues? More ‘flavor’ cues? MUSIC CHOREOGRAPHY REPS COACHING 0:00 V _ Drop top 4x8 Walk L. go 8x8 Add Back Turn L 4x Turn over your right shoulder. Just make it HUUUUUUUUUUGE! MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro (Whistle) 2x8 Walk L. L 4x Last 2 cts: Dynamic Freeze © Les Mills International Ltd 2015 . R with Single Hand R. 2:45 Outro La mamba _ 2x8 Dynamic Freeze 1x 2:54 (Shatter) 2x8 Front Tap L. R 8x One more track. R 8x 1:35 V (Trumpet riff) 4x8 Flick Hip 8x 1:53 Uno dos uno 4x8 Walk L. DANCEHALL FIYAH 10 Samba La Mamba > 3:13 mins No new moves. 0:08 (Beat) 6x8 Flick Hip 12x 0:34 V Uno dos uno 4x8 Walk L. R 16x 2:10 C La mamba _ 8x8 Dancehall Fiyah Routine 1x One more. R 16x How do you feel? 0:52 C La mamba _ 8x8 Dancehall Fiyah Routine 1x 1:27 Br D La mamba _ 2x8 Walk L. rounding through the elbows • Feet come together on the & count • Land feet at shoulder-width. Clap. throw the fists up high. palm back BODYJAM 75 . there is a bunch of blocks in Dancehall Fiyah where we just walk. 3. 3&4 • Hold back arm strongly at full extension. &1 &2 &3 • Chest Pop (isolation). corner-to-corner. left. 3. Slap. tight fists outside hips. Slap. 8 BABY BOY • Tap front. slap the chest. knees soft • Clap at head height • Knee Lift above hip height. wrist swizzle to the right • Right hand on hip. soft knees. Stomp • Stomp 2. travel back left. right • Swim left hand through. arms down. 3. 4. lead with the chest • Swim hands from shoulder height down towards the knee • Hands either side of lifted knee • Travel forward on Knee Lift • Use the legs to drop lower NAE NAE • Feet at shoulder-width. 3 • Feet wide. 2. 2. palm flexed • Shake the hand out on the beat • 1&2. tight and controlled – and remember. Stomp. 1. &4 STOMP • 7 moves: Stomp. turn chest • Knee Lift to hip height. Tap. 5&6. right. knees soft. right foot tap • Left arm at full extension. 3&4. Here we get to breathe and give the choreography space! Let your class ‘chill’ and prepare to break out. knees soft • Strong arms down. two-handed slap to kneecap • Lean way back • Roll through the right hip. circle from the elbows • Lean forward. palm above shoulder height. release front knee • Triple Side Tap. 12 o’clock. THROW IT UP • Drop into the back leg.DANCEHALL FIYAH TECHNIQUE Keep the Flick Hip combo small. curving the shoulder through • Wave through the left side of the torso SWITCH • Switch jump the feet in/out. 4. 2. 1. drop the hips. 1 • Hands down outside hips. together • Lean back. wave up. &7. &3 ba-ba. or just go crazy! Weight on the balls of the feet Swivel the back foot © Les Mills International Ltd 2015 . feet wide. more feel Swivel the back foot to release the heel cues. right. turn on top of yourself FLICK HIP • Jump both feet. knees soft • Flick fingers at shoulder height. DANCEHALL FIYAH TECHNIQUE TURN IT OUT • Weight on the ball of the foot. drop the chest x2. right. Use the Walk blocks to set your class up for Tell your class to: success by giving more pre-cues. out • Knee below hips. releasing back heel • Double time • 4 Knees left. kick low. &4 ba-ba COACHING CONNECTION Turn It Out Watch your class and give them what they Safety cues are a must every time you teach need! Track 8. below hip height • Hips low. left. swivel the back heel to the side • Turn the front heel. out. shoulder-width apart. foot flexed • Turn the chest • Step forward. elbows tight at chest height • Push hip to the outside • &1 ba-ba. front. &2 ba-ba. 2:42 C I can’t feel my 4x8 Heel Rock Drop Step From the top. (remove Slide) 2x I love this! 3:17 Outro (No vocals) 2x8 Double Hand Bounce 2x Keep doing this move. R 4x Drop. R 2x 0:44 C I can’t feel my 8x8 Heel Rock Drop Step L Open the knee. Slide L. Double Hand Bounce (x4 only) 4x 2:13 Br D Ahh 6x8 Wave Drop 3x Wave. 0:35 We can’t go 1x8 Add ascending 2x 0:39 You’ll never be 1x8 Add Slide L. 0:26 PC Don’t worry 2x8 Head Wave L. R x2 2x 2:59 I can’t feel my 4x8 Add Double Hand Bounce Both hands. drop. pulling back with simple moves and time to ‘chill’. R 1x 0:17 But at least 2x8 Add Drop Switch 1x Use your legs to drop. Repeat R Slide L.11 RECOVERY Experience a huge intensity drop. Repeat L 2x Push your butt out. 1:37 C I can’t feel my 8x8 Heel Rock Drop Step Put that together. R x2 4x 1:19 PC Don’t worry 4x8 Double Hand Bounce x8 (R to L) Both hands. Don’t worry! MUSIC CHOREOGRAPHY REPS COACHING 0:08 V And I know 2x8 Wave L. BODYJAM 75 . 2:39 PC (B up) ½x8 Head Wave 1x Drop. Think less is more. chest down • Wave chest and shoulders side to side. turn knee in • Forearm rests on thigh • Opposite hand to hip. down. shoulder-width apart. lead with the chest • Drop into the outside leg. down. We’re just going to ‘chill’ through this one. palm back • Circle switch the chest. butt back • Arms extended. up DOUBLE HAND BOUNCE • Feet outside shoulder-width. out.. knees soft. elbow wide. bounce hands hip to chest height HEAD WAVE • Feet outside shoulder-width.. corner to corner • Use legs to drop HEEL ROCK DROP STEP • Feet shoulder-width apart. drop down into the legs. up. WAVE DROP • Feet outside shoulder-width. tip forward from the hips. knees soft. knees soft • Lift chin. © Les Mills International Ltd 2015 . release inside heel. weight on the ball of the foot • Turn the knee out. in. wave back. in • Step Touch. eyes down • Chest ascending • Drag trailing toe in COACHING CONNECTION Keep cues to a minimum and talk to the feel Tell your class: of the music. drag trailing toe • Level change through the legs. Use your legs to drop and this track to ‘chill’.Can’t Feel My Face > 3:29 mins 11 TECHNIQUE Yes. palms flexed forward. bounce through the legs. I love this. 2:31 Br The air 2x8 Jump L. drop (Reps continue next track) BODYJAM 75 . L Add Drop (descending) 1x 1:31 C (Bass riff) 8x8 Add Breakout 2x Lead with your butt! Use your legs. Always talk to the bounce in elbows and the down bounce in the legs. Jump Setup Jungle Terror! 0:16 (Quiet beat) 2x8 Jump L. 0:46 V I’m a blaze 8x8 Step Touch L. 1:16 Oh no 4x8 Add Hip Turn R.JUNGLE TERROR 12 Too Original > 3:17 mins It’s all about the bounce! Get the class comfortable bouncing down from the first beat. Bounce OTS with Elbow Bounce x4 4x Turn your hips. R 8x 0:24 (Fast rhythm) 2x8 Add Single Single Double L. Ball Change Setup Ball change your feet. R x2 with Elbow Bounce Pull your elbows back. MUSIC CHOREOGRAPHY REPS COACHING 0:01 Intro (Trombone) 4x8 Bounce 32x Bounce in your knees. drop. R x8 1x Bounce. 2:01 PC Oh no 4x8 Chest Wave R. R 8x Jump everybody. R 2x Single single double. 2:39 (Fast rhythm) 2x8 Add Single Single Double L. to adding the Step Touch. Jungle Bounce Setup 0:31 C (Bass riff) 4x8 Bounce 32x Find that bounce. R 2x Single single double. L (facing diagonal) 4x Lead with your chest. 2:46 Outro (Steel drums) 8x8 Jungle Bounce (Chop in half) Put the whole thing Ball Change together! Jump Step Touch L. 2:16 Oh no 4x8 Add Elbow Snap 4x Wave to the corner. R x8 1x Travel backwards!! 0:29 (Fast rhythm) 20x8 Add travel B on Jungle Bounce Bounce back. toe heel. ball Add travel F & hands up on Jump change on the spot. MUSIC CHOREOGRAPHY REPS COACHING (Continues from previous track) 0:00 Intro (Blast) 8x8 Jungle Bounce Ball Change Jump Step Touch L. Repeat L 2x 2:14 (Cymbals) 8x8 Add Double Time 4x Drop your chest then arch up your body. Slide Back L with Chest Drop 2x Slide back. 3 Slow Kick/Toe Heel Setup 1:44 C (Melodic synth) 8x8 3 Kicks and Drop Wave R 3. Toe Heel. Last rep: Remove Step Touch 3x then jump forward. 2. 2:44 Booty bounce _ 4x8 Add Breakout 2x Let me see your booty bounce! 2:59 Booty bounce _ 4x8 Step Touch L. Step Touch. JUNGLE TERROR 13 Booty Bounce > 4:15 mins Now travel the Jungle Bounce and Jump combo and role-model correct weight placement in the 3 Kick/Toe Heel. 4:14 Outro (Soft blast) Freeze 1x Freeze. R x3 Use your right leg. 3:14 Booty bounce _ 16x8 3 Kick/Toe Heel x2 Kick it. Slide Back x2 2x Slide back. Toe Heel Toe heel. (Continues into next track) © Les Mills International Ltd 2015 . 1 Drop. Add Ball Change Add Jump Forwards 1x Jump forward. R (slow) 8x Let your hips rock. Clearly coach the turning of the hands in the Double Wrap. 0:37 PC Say my name 4x8 Step Touch L. 0:52 C Say my name 8x8 Elbow Rock (fast) Elbows up. Double Wrap Add Jump feet together ct4 Jump your feet together. Add Jungle Bounce Back Bounce back. R 2x Drop your head. 1:52 PC Say my name 4x8 Step Touch L. (descending Breath Arms) 4x 1:22 V When we come 8x8 Add Slide Back (remove Slide back. R Wrap your head and glide Hand Glide to Snap 2x your hands back. R 8x Put it together. descending Breath Arms) Add 3 Kick/Toe Heel Kick it. 0:22 And when we 4x8 Double Wrap L. Repeat R Head Wave L. fluid feeling of the beautiful euphoric sound. (Continues into next track) BODYJAM 75 . R 8x 2:07 C Say my name 8x8 Elbow Rock Double Wrap Slide Back You are incredible! 3 Kick/Toe Heel Jungle Bounce Back Ball Change Jump Forwards 1x One more? Encore? 2:36 Br Say my name 6x8 Step Touch L.JUNGLE TERROR 14 Spectrum > 4:00 mins Role-model sway hips in the Elbow Rock so the class gets the floating. R 12x 2:59 Say my name 8x8 Elbow Rock Double Wrap Slide Back 3 Kick/Toe Heel Jungle Bounce Back Ball Change Jump Forwards 1x 3:29 Outro Say my name 4x8 Step Touch L.R 8x Jungle Slide Setup 3:45 (Instr) 4x8 Slide L with Wide Rock x2 R (facing L) Slide everybody. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Intro (Soft blast) 2x8 Freeze 1x 0:07 V When we were 4x8 Elbow Rock L. JUNGLE TERROR 15 Guest List > 4:08 mins Hellooooooo Cross Jump!! Use clear Layer 1 cues to coach the weight transfer back to center before the jump. Be super clear and tell your class to land on both feet. R 2x Last rep: Preview Cross Jump 0:14 Hey 8x8 Add Cross Jump 4x Cross your feet. through the hips. Head Wave L. wave. Add House Rock Add Step Touch L. Add Cross Punch x2 4x 1:18 C Hey 4x8 Add Double Time Add Step Touch L. 0:44 Br D (Cymbals) 1x8 Body Wave up 4x Through the knees. R 4x 1:33 B up (Heavy) 4x8 Add travel F Come to me. © Les Mills International Ltd 2015 . That’s wave. Add Head Wave with Cross Jump 2x Huge! 2:52 V Hey 20x8 Add Double Time Try it double time. 1:48 C 3. now turn to Add Back Turn R 2x the left. R (slow) Slide. jump. 2. MUSIC CHOREOGRAPHY REPS COACHING (Continues from previous track) 0:00 Intro Hey 4x8 Slide L with Hip Rock x2 R (facing L) We’re gonna use your Repeat R legs to power into the sky. Wave. 0:48 V I’ma bust 8x8 Add Arm Grab x4 Ripple up your body. R 2x Jungle Slide Setup continued 2:22 Br D (Electronic 8x8 Slide with Wide Rock L. Back Turn. center. 1 _ 8x8 Add Breakout 4x 2:18 Br D (Cymbal) 1x8 Wide Walk L. House Rock Setup From the floor. R x8 3x You cannot do this big Last rep: Step Touch begins next track enough. vocals) Add Double Dream and Cross Punch Open your chest. R 16x 5:49 (Heavy beat) 4x8 Add Breath Arms (ascending & descending) 2x 6:04 Br D (Fast tick) 1x8 Wide Freeze with Breath Arms (ascending) 1x BODYJAM 75 . R 8x 5:35 Outro Afraid anymore 4x8 Wide Walk L. 3 Kick/Toe Heel Jungle Bounce Back Ball Change Jump Forwards 1x 1:42 (B up) 4x8 Elbow Roll (ascending) 16x 1:56 Br D (Blast) 8x8 Super Slow Arm Roll Drop R Slow. R with Shoulder Roll R. R with R hand up 16x 2:40 I was afraid 4x8 Step Touch L. R 8x 4:36 C Afraid anymore 12x8 Jungle Terror Routine 1x Bounce everybody! 5:20 B up (Beat) 4x8 Step Touch L. Repeat L 4x 2:25 V I was afraid 4x8 Hip Rock L. Elbow Rock Slide Back Put it in your body. L 16x Are you ready? 0:29 (Soft blast) 4x8 Add Breakout Add Elbow Roll 16x 0:43 B up (Soft blast) 4x8 Step Touch L. then amalgamate the whole routine to perform absolute dance perfection.JUNGLE TERROR 16 Afroki > 6:18 mins Let the melody lift your class. MUSIC CHOREOGRAPHY REPS COACHING 0:00 Cross Hey 4x8 Step Touch L. R 8x 0:58 C (Heavy beat) 12x8 Jungle Terror Routine Jungle Slide Head Wave with Cross Jump House Rock Bounce everybody. R 8x 2:55 PC Up up up 24x8 Jungle Terror Routine 2x Encore! 4:22 B up (Beat) 4x8 Step Touch L. R (completing rep from fade last track) 0:14 Intro (Soft blast) 4x8 Wide Walk L. © Les Mills International Ltd 2015 . travel backwards ELBOW ROCK • Feet outside shoulder-width. So let’s drop low… and then get your LES MILLS GRIT™ Plyo on! Remember to turn your hips and lead with your butt in the Jungle Bounce Back. strong at hip height. chest high. feet shoulder-width apart. Finally. palms forward • Thumb tap shoulders. It feels so good. tight fist. glide fingers back across face. drop medium low into left leg • Wave head through • Weight transfer back to center • Cross Jump the heels below knee height. knees soft • Ripple up the center of your body. feet outside shoulder-width • Open the chest. and very ‘Beat It’. loose and free • Double wrap the head (left/right). elbows wide at shoulder height • Step back left leg. land on both feet HOUSE ROCK • Super small jump. palms forward • Step Touch forward • Thumb tap shoulders. chest lifted • Double time • Jump feet together BODYJAM 75 . You need to wave and then transfer the weight back to center – all before you jump. hips sway side to side • Same elbow lifts to shoulder height. palm forward • Head rocks side to side. right on top • Turn hands out. back turn over right shoulder. wrists crossed. drag trailing toe long • Wide rock back/front. elbows wide at shoulder height • Slide ba-ba-ba. palm down • Other arm extends behind hips.JUNGLE TERROR TECHNIQUE JUNGLE TERROR! Now here’s a block with a lot of moves with a lot of different feels. through the knees and hips • Double time • Arms grab long. keep the Ball Change in the chest. palms forward • Snap strongly to the high diagonal. Make the Cross Jump explosive by lifting your chest as high as you can. slide ba-ba-ba • Double time HEAD WAVE WITH CROSS JUMP • Feet outside shoulder width. JUNGLE SLIDE • Step Touch to the diagonal. It’s like you’re stepping backwards. so pay attention to the texture of each combo. Double Arm Circle. throwing arms forward to full extension. The Head Wave With Cross Jump is all about weight transfer. palms out. at full extension. weight to the outside • Travel back BALL CHANGE • Ball Change the feet. emphasis is on the pull • Turn hips. feet shoulder-width apart. snap arms down by sides JUMP FORWARDS • Feet hip-distance apart. back • Other leg kicks: front. knees super soft • Spring out of the toes. front • Body leans away from the kick: back. Double • Keep the Double super small • Travel forward • Arms raise over head. in. chest lifted • Elbow bounce. down on the beat. soft fists. to the high diagonal on counts 1 & 2 SUPER SLOW ARM ROLL DROP © Les Mills International Ltd 2015 . drop heavy into both legs. back heel lifted. descend into legs. drag the trailing toe. chest to diagonal • Wave back through the upper torso. lead with the chest • Lead with the elbows to high diagonal stretch. cross • Soft fist. light on the feet • Single. Single. down in the legs • Bounce Step Touch the feet • Pull bounce the elbows back: in. turn chest and head back • Step right leg forward. lead with your butt • Feet outside shoulder-width. JUNGLE TERROR TECHNIQUE SLIDE BACK • Step left leg back. cross. hands on thighs 3 KICK/TOE HEEL • Jump the supporting leg: back. back. back • Shallow drop wave into the legs on count 4. front. feet outside shoulder-width • Toe-heel the feet together • Double time JUNGLE BOUNCE BACK • Bounce. front. knee. R x2 4x 0:25 V _ Hey boy 4x8 Hip Roll 3x and Flick L Do you love this? Repeat R 4x 0:45 PC I wanna go 2x8 Arm Groove R x8 (transition R to L) 1x Roll. Jump. 1:15 V Do it again 2x8 Heel Flick Knee L. 2. 2. Repeat L 0:55 C Was nice to 4x8 Add chop it in half 4x Chop it in half. 1. 1:55 C Was nice to 2x8 Hip Pop Arms O/H L. 1:25 _ Oh baby 2x8 Add travel F 4x Come to me. R 4x Heel. 2:04 Br Do it again 4x8 Arm Groove x4 4x Roll. L x7 with 3. MUSIC CHOREOGRAPHY REPS COACHING 0:05 Intro _ Bye baby 4x8 Wide Jump Fire It Up L.17 GROOVEDOWN Get your class ‘chillaxing’ with 10 simple moves and 10 different feels. 3. 1:34 Scratchin’ 2x8 Shuffle Back L x4 (travel back) Shuffle back. R with Hand Clap O/H 8x Everybody clap! BODYJAM 75 . 2:25 C Was nice to 4x8 Jump Knee Groove R. Repeat R 2x 1:45 C Was nice to 2x8 Double Arm Bounce Up Out 8x Hands up. R 4x 3:05 Outro Do it again 2x8 Walk L. R 4x 2:45 C Do it again 4x8 Reebok L. Snap L. R 8x Just your hips. flick it 1. Do It Again > 3:27 mins 17 © Les Mills International Ltd 2015 . elbows groove DOUBLE ARM BOUNCE UP OUT • Feet wide outside shoulder-width. soft fists. soft knee. soft ankle flex • Knee Lift. elbows in HIP ROLL 3x AND FLICK • Feet outside hip-width. right) outside hip-width.GROOVEDOWN TECHNIQUE The Groovedown is just cool. 10 simple moves with 10 different feels. below hip height. hand flick at head height. palms rub together at chest height. wrist flexed • Circle forward from the shoulder. wide at shoulder height. soft fist. FIRE IT UP • Land feet (left. knees soft • Step onto outside leg. knees soft. at shoulder-width BODYJAM 75 . tap outside heel • Arm at full extension. other arm relaxed at full extension behind hip • Chop it in half HEEL FLICK KNEE • Heel at knee height. knees soft • Bounce butt back on beat. so relax into the style of each of those 10 moves and you got that vibe! WIDE JUMP. knees soft • Forward hip roll to the outside x3. release inside heel in • Arms over head. outside hip-width. shoulder height. eyes forward • Slight travel to the diagonal • Soft fists at shoulder height. fists forward at elbow height SHUFFLE BACK • Small Step Touch back. knees soft • Ripple up the center of your body. soft elbow. 2. toe down. turn chest. above head at shoulder-width HIP POP ARMS OVER HEAD • Feet shoulder-width apart. 3 • Arms relaxed down by your side • Travel forward. feet together ARM GROOVE • Feet outside hip-width. slight turn of the chest • Low kick forward. through the knees and hips • Wide walk back. 1. bounce through the body • Arms to full extension. facing the side • Pull/push the elbow. land feet outside shoulder-width. release inside heel. wrist flexed WALK WITH HAND CLAP OVER HEAD © Les Mills International Ltd 2015 . GROOVEDOWN TECHNIQUE JUMP KNEE GROOVE WITH SNAP • Small jump. soft fist • Triple Shuffle. below chest height. knees soft • Weight on the outside leg. chest height. Arm Sweep at chest height. knee in • Snap to the outside. full extension. other arm by your side REEBOK • Wide rock forward/back. you can combine the main routines into one giant extravaganza of a dance cardio experience. R 8x 0:14 (Electronic vocals) 4x8 Step Touch L. R 16x BODYJAM 75 . R 8x 0:29 C Beat that go _ 12x8 Jungle Terror Routine 1x 1:13 Oh boy. •• Teach this release to the end of Track 15: Guest List •• Leave out Tracks 16 and 17 and go straight into Track 18: Boy Oh Boy to continue with the MASH IT! Block 18 Boy Oh Boy > 2:37 mins MUSIC CHOREOGRAPHY REPS 0:00 Intro Hey 4x8 (Continues from previous track) Step Touch L.MASH IT! After teaching this release four or five times. oh _ 4x8 Step Touch L. R 8x 1:28 (Heavy synth) 4x8 March L. R 16x 1:44 (Slow heavy beat) 8x8 Dancehall Fiyah Routine 1x 2:19 (Ascending synth) 4x8 March L. L x2 4x 2:53 Said oh how’d 4x8 Add Breakout 4x 3:07 B up One track mind _ 4x8 Step Touch L. R 16x 0:16 (Synth blast) 12x8 Jungle Terror Routine 1x 1:01 C Said oh how’d 8x8 Step Touch L. R 8x 4:21 (Synth blast) 1x8 Wide Freeze with Breath Arms (ascending) 1x © Les Mills International Ltd 2015 . L Add Fast Elbow Roll R. R with Elbow Roll R. MASH IT! 19 Bend Ova > 1:47 mins MUSIC CHOREOGRAPHY REPS 0:00 (Slow heavy beat) 8x8 Dancehall Fiyah Routine 1x 0:35 V _ How fast can 4x8 March L. R 8x 3:22 Instr (Synth melody) 12x8 Jungle Terror Routine 1x 4:07 Outro You waiting on _ 4x8 Step Touch L. L 8x Last rep: Preview Elbow Roll 2:30 V Just one touch 2x8 Add Elbow Roll 4x 2:38 C Said oh how’d 4x8 Wide Walk L. R 16x 0:53 Your elbows _ 8x8 Dancehall Fiyah Routine 1x 1:28 C Like Jell-O _ 4x8 Flick Hip 8x 20 Satisfied > 4:25 mins MUSIC CHOREOGRAPHY REPS 0:00 Intro (Synth blast) 4x8 March L. R 16x 1:31 B up One track mind _ 12x8 Jungle Terror Routine 1x 2:16 Instr (Synth blast) 4x8 Wide Walk L. R with Shoulder Roll R. com/lesmills @lesmills @lesmillstribe TO RECEIVE* 25% OFF CLOTHING & FOOTWEAR SIGN UP TO REEBOKONE VISIT REEBOKONE. facebook.COM *AVAILABLE TO INSTRUCTORS WHERE REEBOKONE IS OFFERED .