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PRESENTERS FROM NEW ZEALAND, NETHERLANDS

21
FEATURES
‧ SH’BAM – GUIDELINES FOR TRACK SELECTION
RELEASE

‧ PERFORMANCE
‧ 5 INSTANT BENEFITS OF EXERCISE
‧ BODYBALANCE/BODYFLOW: BENEFITS FOR
OLDER POPULATIONS
OUR
1 TEXT

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


releases, please ensure you have a diverse mix of music
genres, moves and dance styles.

SH'BAM 21
CONTENTS
SH’BAM – Guidelines for Track Selection
Performance
5 Instant Benefits of Exercise
BODYBALANCE/BODYFLOW: Benefits for Older Populations
TRACK ARTIST
Dance With Me Justice Crew feat.
1 2011 Sony Music Entertainment Australia Pty Ltd. Under license from Sony Music Commercial
Music Group, a division of Sony Music Entertainment. Flo Rida
3:46
Written by: Nacht, Schofield, Rojas, Dillard, Carter, Lawrence, Forrester

2 Cuba 2012 Thirty Blackout 3:50


2015 Les Mills Music Licensing Ltd. Written by: unknown

3 Juicy Wiggle Art Burns 3:39


2015 Les Mills Music Licensing Ltd. Written by: Garcia, Gordy

Heartbeat Song
4 2015 19 Recordings Limited, under exclusive license to RCA Records. Under license from Sony
Music Commercial Music Group, a division of Sony Music Entertainment. Written by: DioGuardi,
Kelly Clarkson 3:18
Evigan, Mae, Allan  

Booty (Bali Bandits Radio Edit Remix) Jennifer Lopez feat.


5 Courtesy of the Universal Music Group. Written by: Brown, Bryant, Perez, Pentz, Jean, Gittus, Omerhodic Iggy Azalea & Pitbull
3:43

Kiss You
6 2012 Simco Limited, under exclusive license to Sony Music Entertainment UK Limited. Under
license from Sony Music Commercial Music Group, a division of Sony Music Entertainment.
One Direction 3:03
Written by: Yacoub, Shellback, Falk, Kotecha, Lundin, Fogelmark, Nedler

7 New Thang Cool Tide 3:11


2015 Les Mills Music Licensing Ltd. Written by: Macias, Gordy

7/11
8 2014 Columbia Records, a division of Sony Music Entertainment. Under license from Sony Music
Commercial Music Group, a division of Sony Music Entertainment. Written by: Johnson, Fisher, Knowles
Beyoncé 2:39

Celebrate (From The Original Motion Picture “Penguins


Of Madagascar”)
9 2014 RCA Records, a division of Sony Music Entertainment. Under license from Sony Music
Commercial Music Group, a division of Sony Music Entertainment.
Pitbull 3:11
Written by: Perez, Franks, Puth, Cedar, Isaac, Maddahi, Fekaris, Zesses

10 We Came To Bang 3LAU feat. LUCIANA 3:28


2014 Musical Freedom Label Ltd. Written by: Blau, Clow, Caporaso

11 (I’ve Had) The Time Of My Life The Spy Juju 3:56


2015 Les Mills Music Licensing Ltd. Written by: Previte, Markowitz, De Nicola

12 Jealous Nick Jonas 3:42


Courtesy of the Universal Music Group. Written by: Wilcox, Lambroza, Jonas, Feldman

ALT The Spark (Tiësto vs Twoloud Mix) Afrojack feat.


3:10
7 Courtesy of the Universal Music Group. Written by: Young, Maxwell, van de Wall Spree Wilson

© Les Mills International Ltd 2015


SH’BAM 21 EXPRESS FORMAT
30-MINUTE CREDITS
EXPRESS FORMAT Choreography – Rachael Newsham
TRACKS Chief Creative Officer – Dr Jackie Mills
1, 2, 3, 4, 5, 11, 12 Creative Director – Kylie Gates
Program Coach – Sarah Robinson
TOTAL TIME 25:54 Program Planner – Eden Graziani

PLEASE NOTE: The 30-minute class format has been customized for this release. In the future when
you mix and match using different releases, please use the standardized express formats found in the
Instructor Education section on www.lesmills.com

Guidelines for Track Selection


I’ve been receiving queries from around the world asking for clarification when mixing and matching releases;
so I thought, “Let’s share this with everyone so we are all on the same page”!
Here in New Zealand we generally swap track for track. However, this doesn’t mean you have to do the
same. Here are some general guidelines:
• In the 45-minute class you must always teach the Warmup and Groovedown. Tracks 4, 7 and 11
are the cardio tracks so you should also include these routines and try to mix up the styles and feels.
• Track 5 is usually a hips track, so aim to keep this where the Track 5 always sits.
The remainder of the class can be up to you but please think about the following:
• Do you have a mixture of styles? For example, Latin, Jazz, Street.
• Is there a good mix of music? Current versus old-school, male and female vocals etc.
• Is there a good flow to the class? For example, you should avoid teaching three big cardio tracks
in a row.
Think about the highs and lows, and the journey the playlist will create.
You know your participants best and I appreciate that some classes will have a preference for one style
or genre over others; so just use common sense when putting your playlist together.
Sarah

KEY
B up build-up Intro introduction OTS on the spot
cts counts L left Outro last few bars of music
F&B forward and backward mins minutes R right
HOH hands on hips O/H over head preview

The Fine Print


Les Mills' instructor resources (Music, Masterclass, Video, Release Kit, Kit) 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.
SH'BAM 21
SH’BAM 21

From L-R: Remi Brouns, Rachael Newsham, Nuno Alvaro Adelaide de Brito

SH’BAM is all grown up now – 21… wahooooo! The big cheese is back in Track 9 this time, before
the club bangz for real in Track 10 and leaves you
The class starts with a ‘wicked’ intro explaining exactly waaaaaaasted!!
what you need to do for the next 45 minutes, ha ha ha!
Wiggle and shake your body to the music :-) As we turned 21, I felt it was necessary to make a
speech (LOL) so I chose this song for Track 11 as it really
I found a great House Latin track to shift things into gear says it all, hee heee :-) I thought it was a cool track when
early on, which has some carnival-type energy, and I’ve I first heard it, then it became the song I couldn’t get out
kept the moves simple – no real combos this time – so, of my head.
straightaway, everyone with any level of ability can really
let loose and get into the party. Track 12 is such a great cruisy warm-down song...
Speaking of getting into the party, we get into the
‘swing’ of things in Track 3, literally, with a cool add-on
combo that has this old-school vibe goin’ on, but these Have fun with it guys!
wicked instrumentals from 2015 all over it. The energy
is massive here!
You get to ‘strut your thang’ in Track 5. Track 6 is when
the boys take control and rark up the party, ha ha ha. In
Track 7 the cardio is through the roof and off-the-chain
awesome fun… which drops us down into the
uber-swag Track 8.

SH’BAM Presenters
Rachael Newsham (New Zealand) is Program Director Remi Brouns (Netherlands) is a SH’BAM and BODYJAM
of SH’BAM and co-Program Director of BODYCOMBAT. Instructor and Trainer, a LES MILLS GRIT Series Coach
She is based in Auckland. and Trainer, and a BODYATTACK, BODYBALANCE/
BODYFLOW, BODYCOMBAT, BODYPUMP, BODYSTEP
Nuno Alvaro Adelaide de Brito (Netherlands) is a and BODYVIVE 3.1 Instructor.
SH’BAM Instructor and Trainer, and a BODYCOMBAT,
BODYJAM, BODYPUMP and RPM Instructor. He is also a
group fitness manager and personal trainer.
© 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
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

SH'BAM 21
on a regular basis. A big part of this is
continually re-evaluating your Ultimate You.

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.

SH'BAM 21
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 Smart Start 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.

SH'BAM 21
© 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.

SH'BAM 21
© Les Mills International Ltd 2015
1 DANCE WITH ME
TRACK FOCUS STYLE FEEL
Set the tone for ‘anything goes’ and having fun with dance. Street Upbeat, Party

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:12 Hey, I know you A Step Touch L&R (4cts) 8x
0:28 Hold on the A1 + Clap 4x
0:35 ‘Cause you’re A2 Step, Clap & Pump Combo
dancing Step Touch L&R F with Clap x2 (8cts),
walk B with Palm Pump (8cts) 2x
0:51 Turn the lights B Hip Swing
Hip Push L&R (2cts) 16x
1:06 be your B1 Strut & Swing Combo
favorite, Walk L, R, L, together (4cts), step R and swing hips R&L
x2 (4cts); repeat R (8cts)
+ Step F to face R side on Hip Swing 2x
1:21 the way you do B2 + Step F to face L side on Hip Swing 2x
1:36 ‘Cause you’re A2 Step, Clap & Pump Combo 2x
dancing
1:52 got me heated, B Hip Swing 16x
2:08 What’s your B1 Strut & Swing Combo 2x
flavor?
2:23 the way you do B3 + Step F to face side on Hip Swing 2x
+ Arm Drizzle
2:38 ‘Cause you’re A2 Step, Clap & Pump Combo 2x
dancing
2:54 (Quiet) Feet wide, arms wide to O/H (4cts),
roll down, hands to thighs (4cts)
2:57 We gonna set this Feet wide, Shoulder Pop R&L (4cts) x7, roll up (4cts)
3:14 ‘Cause you’re A2 Step, Clap & Pump Combo 4x
dancing
3:42 Starburst Arms to finish

TIP
Be your usual welcoming fabulous selves and
they’ll know they’re in for an awesome ride.
SH'BAM 21
CUBA 2012 2
TRACK FOCUS STYLE FEEL
Cue the combo clearly so they are ready to go everywhere. Latin, House Carnival, Salsa Club

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:00 (Drums) A Shimmy and Hip
Shimmy OTS (with light drums) (4cts)
Hip Bump L&R x2 (with big drums) (4cts) 3x
0:10 (Drums) A1 Matador Shimmy
Shimmy OTS (with light drums) (4cts)
Wide Run OTS (with big drums) with arms O/H (3cts) and
Throw Down (1ct) 4x
Note: Last rep, 8cts for Shimmy OTS and for Wide Run OTS
Jungle Tap on last 4 cts
0:29 (Quick drums) B Jungle Tap
Step with Wide Tap L&R with R&L Arm Swing and pump (4cts) 13x
+ Hop ‘N’ Swing on last 4 reps
0:52 Cuba, C Walk OTS and Clap
quiero Walk OTS L&R and clap O/H (2cts) 16x
Single Salsa on last 8 cts
1:07 Cuba, quiero C1 Single Salsa
Salsa Step L F, center, B, center with easy Latin Arms (8cts) 4x
1:22 B up D Latin House Tap
Tap F L&R (4cts) 4x
1:29 (House beat) D1 + Arm Swing and Lean 8x
1:44 (Piano) D2 + Tap anywhere 8x
1:59 Cuba, quiero A2 Shimmy and Tap
Step Tap with Shimmy L&R (4cts) 8x
2:14 Cuba, quiero E Salsa Slide
Step Touch L&R (4cts) 2x
2:18 La salsa. E1 + Ba-ba Rhythm and Hips for 2 reps 2x
2:22 (Beat) E2 + Hips 4x
2:29 Cuba E3 + Salsa Slide Anywhere 8x
2:44 B up D1+ Latin House Combo
E2 Latin House Tap x2 (8cts)
Salsa Slide x2 (8cts) 2x
2:59 (Beat) D2+ + Tap anywhere 6x
E3 Note: Jump on the floor and join your class
3:44 Shimmy & Drop to finish
TIP
Watch the Masterclass to see how Rach does the Salsa Slide. You really want to get that
ballroom look and feel, and if you miss the first Shimmy don't panic.
© Les Mills International Ltd 2015
3 JUICY WIGGLE
TRACK FOCUS STYLE FEEL
Simple, clear cues will make this track really ‘go House, Street Bluesy, Cheesy
off’. Options!

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:06 _ I walked into A Juicy Twist
Step L, tap R toe, heel, toe (4cts), hold (4cts);
repeat R (8cts) 1½x
0:17 Girls! They were A1 + Step together, step together 2½x
0:37 _ Now move your A2 + Grapevine 2½x
+ Bouncy Bouncy 2x
1:07 (Piano) Step Touch L&R (4cts) 4x
1:14 just lost my mind A2 Juicy Twist
+ Grapevine 3x
1:35 Ahh, get juicy A3 + Bounce & Gallop (cts 7&8) 6x
2:19 (Piano) Step Touch L&R (4cts) 8x
2:33 (Piano solo) B Piano play, facing R&L(16cts)
Piano play, facing R&L (8cts) x2 1x
2:47 Ahh, get juicy A2 Juicy Twist 2x
3:01 juicy wiggle! _ A3 + Bounce & Gallop (cts 7&8) 4½x
3:35 Piano Play L to R to finish

TIP
This track ‘goes off’ when the beat drops.
See in the Masterclass how Remi allows
a bit of silence each time it happens so
participants can just dance and enjoy.
SH'BAM 21
HEARTBEAT SONG 4
TRACK FOCUS STYLE FEEL
Let the music speak, and feet cues are key Contemporary, Jazz Uplifting,
here. Sprinkle some feel cues in to set them dancing in the
free to dance. love club clouds

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:00 is my heartbeat Hold OTS with hands to heart (8cts), and open (8cts)
0:06 up, up, up Step Touch L&R (4cts) 5x
0:14 You, where the A Heartbeat Combo
3x Run F L, R, drag L leg (4cts), Step Touch R&L x3 B
(12 cts); repeat R (16cts) 2x
0:40 I, can feel B Contemporary Swing
Step L, swing R leg B, knee in,
B OTS (6cts), step R, L (2cts); repeat R (8cts) 2x
(Last rep: Jump & Arms)
0:53 is my heartbeat B1 + Jump & Arms 4x
song
1:18 I, wasn’t A Heartbeat Combo 1x
1:30 Your hands on A1 + Hop ‘N’ Drop, and Palm Push
+ Hip Sway & Palm Pull, Push 1x
1:43 is my heartbeat A2 + Spin Turn 3x
song (Last rep: hold the Push with vocals (4cts)
2:22 is my heartbeat Hold OTS with hands to heart (8cts), and open (8cts)
song
2:28 up, up, up B Contemporary Swing 1x
2:33 is my heartbeat B1 + Jump & Arms 4x
song
3:00 is my heartbeat A2 Heartbeat Combo 1x
song
3:11 Big push O/H and down to finish

TIP
Remember contemporary is a lot about
fluidity so aim for that in the Pull & Push
movement.
© Les Mills International Ltd 2015
5 BOOTY
TRACK FOCUS STYLE FEEL
Cue the 3 Booty Pops and Knee Lift early and well, and Jazz Catwalk to the dancefloor
the Walk forward and Pump and Walk back and Pump, in a club – and own it! (Aka
then they are in control and can relax and have fun. Zoolander, aka Blue Steel)

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:00 Have you seen A 3 Steps
3 steps B with Body Wave. L, R, L then R, L, R 4x
0:15 All the sexy B Walk & Lean L
Wide Walk L&R x2 (4cts), Lean L (4cts); repeat R (8cts) 2x
0:30 _ They’re beggin’ B1 Stomp & Pop L
Stomp Walk L&R x2 (4cts), low Squat and Booty Pop L
(3cts) and lift R knee (1ct); repeat R (8cts) 4x
0:59 Big, big, booty, C Booty Roll L
Double Tap L F (2cts), Hip Roll (2cts) 8x
1:14 (Beat) D Clubbin’ Strut L
Walk F L, R, L (3cts) and jump wide (1ct), pump hips
(3cts), jump together (1ct); repeat B (8cts) 2x
1:29 (Synth) D1 + Arm Throw wide on Jump Wide
+ Hand to head R, L, Hair Flick with hands
to thighs OR hand to head R, L, tuck chin in
with fists crossed low and throw arms wide (guys’ option) 2½x
1:49 _ Mesmerized by E Matrix Freeze
Feet wide and Chest Circle B L to R (8cts) 2x
1:56 _ I can guarantee A 3 Steps R 2x
2:03 All the sexy B Walk & Lean R 2x
2:19 Booty, booty, B1 Stomp & Pop R 4x
2:48 Big, big, booty, C Booty Roll R
+ Hip Shine with R hand after 4 reps 8x
3:03 (Beat) D Clubbin’ Strut R 2x
3:18 (Synth) D1 Note: Optional Bicep Curl on 1st rep
+ Arm Throw wide on Jump Wide
+ Hand to head R, L Hair Flick with hands to thighs OR
hand to head R, L, tuck chin in with fists crossed low, and
throw arms wide 2½x
3:37 Pose to finish

TIP
Time to get your saucy attitude on! Just notice the slight difference with the ladies and
gentlemen armlines and coach both if needed.
SH'BAM 21
KISS YOU 6
TRACK FOCUS STYLE FEEL
The key here is to load the feet cues smartly in the Hip Hop, Street, Jazz Boy-Band Rock
Stomp & Drag with the 4 steps back because quite concert vibes
a lot of choreography happens early on in the track.

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:05 want to take you A Styles Run
Step L, R, L, travel L (3cts),
Kick R, L, R (5cts) OTS; repeat R (8cts) 4x
0:25 And if you A1 + Run and Kick Flick 2x
0:36 To-o-uch, B Stomp & Drag
get Double Stomp F (2cts) & Drag (2cts) L&R x2; 4x small
steps angled B L with arms wide (8cts) and angle R with
Hand Grab (8cts) 2x
Note: No arms on 1st rep
0:58 (Guitar) Boy-Band Horseplay! (16cts)
1:04 baby, don’t you A Styles Run 4x
1:25 And if you A1 + Run and Kick Flick 2x
1:36 To-o-uch, you B Stomp & Drag 2x
get
1:57 (Guitar) A Styles Run
Travel F 2x
2:08 Na, na, na A1 + Run and Kick Flick, travel B 2x
2:18 To-o-uch, you B Stomp & Drag 4x
get
3:00 kiss you Blow a kiss to finish!

TIP
This is an easy track to follow, so once the choreography is set up, connect with your
participants and sing a long!
© Les Mills International Ltd 2015
7 NEW THANG
TRACK FOCUS STYLE FEEL
Just keep hopping! That’s the secret... GIVE House, Street Dance like you’re trying to
OPTIONS, and direct the traffic swiftly during the keep warm... Modern-day
6 reps forwards and Fast Run backwards. Hopscotch!

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:06 Ooh, the way A Double Heel Pump
Hop L, double dig R heel (2cts); repeat R (2cts) 8x
0:21 my new thang, A1 + Double Heel Kick 4x
0:31 get saxy, girl, A2 + Front and side 4x
0:37 (Beat) A3 + Massive pump 8x
0:52 Aha! A4 + Hands up to shoulder height 8x
1:07 I heard it’s your B New Step Thang
Step L, drag R to pop L heel (2cts), step L, step R
together; repeat R (4cts) 4x
1:22 I don’t care if B1 + Lift knee 4x
1:37 (Synth wave) C Step Touch L&R (4cts) 8x
1:53 Ooh, the way C1 Step Knee L&R (4cts) 8x
2:07 new thang, you C2 + Shot-put Throw 8x
2:22 People! A1 Double Heel Pump 8x
Note: Travel B after 4 reps
2:37 (Beat) A5 Double Heel Pump Combo
Double Heel Pump L&R x3 (12cts)
Quick run B (4cts) 4x
3:07 New thang Jump Pop to finish

TIP
Don’t go too hard too soon in this track.
Let it build for your participants, then let
them go!
SH'BAM 21
THE SPARK ALT 7
TRACK FOCUS STYLE FEEL
Feet cues are crucial here – and also use House, Jazz Happy, Uplifting
non-verbal cues to reinforce that the Jump Turn is and Bouncy
an option.

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:00 (Beat) Step Touch L&R (4cts) 8x
0:13 (Synth wave) Starburst Arms (4cts)
Hands to thighs, roll down (8cts) and up (8cts)
0:22 The sky, alright Step Touch L&R and Clap (4cts) 8x
0:37 Taking back the A Step & Skip Combo
Step Touch L&R (4cts), skip L (4cts);
repeat R (8cts) 2x
0:51 B up B1 Sparks Flyin’ Combo
Heel Dig L&R x2 (8cts)
Step Touch L&R (4cts), skip L (4cts);
repeat R (16cts) 2x
1:19 (Heavy beat) B2 + Jump Turn with arms O/H 2x
1:48 (Synth wave) Starburst Arms (8cts)
Hands to thighs, roll down (4cts) and up (4cts)
1:56 The sky, alright Step Touch and Double Clap (4cts) 8x
2:09 Taking back the A Step & Skip Combo
+ Arm Reach L&R to Step Touch 2x
2:24 B up B1 Sparks Flyin’ Combo
+ Arm Reach L&R to Step Touch 1x
2:38 (Heavy beat) B2 + Jump Turn with arms O/H 2x
3:08 Starburst Arms to finish

© Les Mills International Ltd 2015


8 7/11
TRACK FOCUS STYLE FEEL
Less is best in this track – PREVIEW as much as possible Hip Hop HipHip Crew
and let the music speak. The choreography is lyrically bound does Basketball
to the song. dripping in
swagu

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:00 _ Shoulders A Legs Side To Side and Smack It Combo
sideways Easy Lunge R&L, no arms (4cts)
Easy Lunge R&L with Double Basketball Bounce
R (2cts), Double Fist Roll and Punch L (2cts) 4x
0:14 _ Smack it, A1 Smack It Combo
smack Easy Lunge R&L with Double Basketball Bounce R (2cts)
Double Fist Roll and Punch L (2cts) 4x
‘In The Air’ on last rep
0:20 _ Wave A2 Smack It In The Air Combo
your hands Smack It Combo (4cts)
+ Easy Lunge R&L with R hand in the air (4cts) 4x
0:35 I know you care! B Drag & Pop
Step R (2cts), L, R (2cts),
Chest Pop x4 (4cts); repeat L (8cts) 3x
0:49 My hands up, B1 + Arms wide
+ 2 Smacks and Lunge 4x

1:17 Hold that cup A1 Smack It Combo 8x


1:31 Man, this here’s C Drag & Shoulder Roll
Step R (2cts), L, R, (2cts), Double Shoulder Roll B,
(2cts) and Body Wave F (2cts); repeat L (8cts) 2x
1:46 Girl, I’m trying C1 + Leg Lift 2x
1:59 _ Shoulders A Legs Side To Side and Smack It Combo 4x
sideways
2:13 _ Smack it, A1 Smack It Combo 4x
smack
2:21 _ Wave your A 2
Smack It In The Air Combo 4x
hands
Slow move to finish

TIP
As the Track Focus says, less is best. During Masterclass rehearsals Rach sometimes didn’t say
anything and it was very powerful. So if you’re comfortable, use your previews and visual cues
and give it a go.
SH'BAM 21
© Les Mills International Ltd 2015
9 CELEBRATE
TRACK FOCUS STYLE FEEL
When you get to the combo of walking to both Street, Latin Sh’Penguin-
diagonals, tell them TWICE so no one misses the themed Dance
combo! Party in Miami

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:07 I, just want A Corner Walk L
Corner Walk L and Clap (4cts), jump B
with Finger Pump (4cts) 4x
0:22 We been B Side Mambo L
around Side Mambo L (2cts), Cha-Cha-Cha R (2cts);
repeat R (4cts) 4x
0:38 Broom, broom, B1 + Arm Roll in on Mambo 4x
0:52 I, just want A Corner Walk L 4x
1:08 (Trumpets) A1 + Add Disco Point up, low crossed, low wide 4x
1:23 I’ve patiently B Side Mambo R 4x
1:38 Broom, broom, B1 + Arm Roll in on Mambo 4x
(Optional performance)
1:53 I, just want A Corner Walk R 4x
2:08 (Trumpets) A1 + Add Disco Point up, low crossed, low wide 4x
2:23 Live it up B1 Side Mambo L 4x
2:38 I, just want A Corner Combo L&R 2x
2:53 (Trumpets) A1 Add Disco Point up, low crossed, low wide 2x
3:08 Mysterious Penguin pose to finish!

TIP
If you’re wondering why we’re talking about
penguins it’s because this song is from
the movie “Penguins of Madagascar” – so
YouTube the music video.

SH'BAM 21
WE CAME TO BANG 10
TRACK FOCUS STYLE FEEL
The Step Touches need to be SMALL in the Walk phase, House Killer Cardio,
so that when they go faster, the class is prepared to move Clubbing Dance
in a small range and achieve the speed. ALSO, options are Marathon
crucial here because people dancing full-on get exhausted
but want to keep going as the music is so driving.

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:01 _ Can you hear A Bang Bang Bounce Combo
Step L, tap R foot to L corner F, B, F (4cts), march OTS
(4cts); repeat R (8cts) 2x
0:16 the moment we A1 + Walk B 2x
0:31 Walk like a A2 + Leg Swing
model + House Run B, small ROM 2x
0:46 (Beat) A3 + Hop on to leg 2x
1:06 B up A4 + Knee Pop on run B 2x
1:17 Walk like a B 4 Slow Steps
model Step L, step together x4 L (8cts) & R (8cts) 2x
1:32 (Plain beat) B1 4 Fast Steps
Step L, step together x4 L (4cts) & R (4cts) 2x
1:39 Walk like a B2 + Arm Lean 4x
model
1:54 _ Can you hear Step Touch L&R (4cts) 8x
‘Stutter’ rhythm
2:08 If you’re looking A1 Bang Bang Bounce Combo with Stutter
for + Stutter rhythm to run B (cts 7&8) 2x
2:23 Whoa, whoa. A2 + Leg Swing
+ House Run with Stutter 2x
2:38 (Beat) A4 + Hop and Knee Pop
+ Arms wide on “Bang” 6x
3:24 Starburst Arms to finish

© Les Mills International Ltd 2015


11 (I’VE HAD) THE TIME OF MY LIFE
TRACK FOCUS STYLE FEEL
Make sure they do 7 Runs and WATCH you and HEAR you Jazz, Latin Dirty Dancing
cue the ‘Turn, Run, Jump and Step Touch’. PLEASE DO Escapism for
NOT ATTEMPT the LIFT, as there are risks involved. The Cougars
demonstration in the Masterclass was performed after a
lengthy period of conditioning and preparation.

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:00 Drinks break/Optional Dirty Dancing Introduction (48cts)
0:24 To you... A Baby Salsa
Side Salsa L&R (4cts) 4x
0:33 I’ve been A1 + Latin Arms 16x
waiting
1:03 Just B Split Leap Combo
remember... Walk L x7, step R together (8cts)
Step Touch with Clap R&L x2 (8cts) 1x
Circle Turn and Split Leap
1:18 _ I’ve had, the B1 + Circle Turn (4cts) and Split Leap (4cts) 1x
1:34 To you... Feet wide, arms O/H and down (8cts)
1:37 Hey baby! A1 Baby Salsa 14x
2:03 _ You’re the one A 2
+ Travel F 4x
2:11 So I tell you Step Touch B L&R with Clap (4cts) 4x
2:18 _ I’ve had, the B1 Split Leap Combo 2x
2:48 To you... A1 Baby Salsa (Travel B) 4x
2:55 (Synth) A3 + Fast feet L&R F (on musical accents) 4x
3:00 Now I’ve had Feet wide, arms O/H and down (16cts)
3:07 way before, no Step Touch B L&R with Clap (4cts) 4x
3:14 _ I’ve had, the B 2
Split Leap Combo 2½x
+ Travel F on Circle Turn
+ Travel B on Step Touch
3:48 Now I’ve had Arms wide to O/H to finish

TIP
Have the time of your life and don’t be
afraid, just loose control (Did you like
that?;). Super simple choreography so just
let everyone enjoy the moment.
SH'BAM 21
JEALOUS 12
TRACK FOCUS STYLE FEEL
This is a great time to put the emphasis on your Street Slow Wind and
participants and encourage them to see how Grind as the club
awesome and ‘too sexy beautiful’ THEY are :-) closes

MUSIC SEQUENCE/CHOREOGRAPHY REPS


0:04 (Synth) A Easy Step Touch
Low Step Touch L&R (2cts) 20x
0:30 I turn my chin, A1 Single, Single, Double
music Low Step Touch L, R, L&L with hands to lower back
(4cts); repeat R (4cts) 2x
0:41 not your fault that A2 Single, Single, Double with Arm Combo
Single, Single, Double L, arms low and wide
Single, Single, Double R, Flat-Hand Pump
Single, Single, Double L, hands crossed on heart
Single, Single, Double R, hands around head 1x
0:51 ‘Cause you’re too B Booty Roll
Double Tap L F (2cts), Hip Roll (2cts) x4;
repeat R (16cts) 1x
1:12 _ I wish you C Shoulder Roll
Feet wide, quick, quick, slow R,L,R then L,R,L 2x

1:25 _ Protective or D Calf & Hamstring Stretch L


Face L for Calf Stretch L (8cts), straighten
front leg for flat-back Hamstring Stretch (8cts) 1x
1:32 I turn my chin, A1 Single, Single, Double 2x
1:43 not your fault that A2 Single, Single, Double with Arm Combo 1x
1:52 ‘Cause you’re too B Booty Roll 1x
2:13 Jealous. Jealous. C Shoulder Roll 2x
2:23 For you. D Calf & Hamstring Stretch R 1x
2:35 I turn my chin, A1 Single, Single, Double 2x
2:45 not your fault that A2 Single, Single, Double with Arm Combo 1x
2:55 ‘Cause you’re too B Booty Roll 1x
3:16 (Instrumental) A1 Single, Single, Double 4x

TIP
Thank everyone for coming and tell them they did a
great job, especially those first timers.

© Les Mills International Ltd 2015


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