BODYJAM 77

DECLARATION
OUR
The Les Mills global family is made up of
16,000 fitness clubs, 100,000 instructors
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 From L-R: Linsey Walklin, Gandalf “G” Archer Mills, Erin Maw
PLANET. track list) for you to use instead. This is TROPICAL HOUSE PARTY cause hot damn it Next up Omen delivers a subtle yet sticky Recovery
AT LES MILLS WE BELIEVE IN THE WE EMBRACE OPEN was warm in Auckland city when we filmed this release track, then holly schmolly the music I have for you here.
for you. The good news is that I’ve tested it in colder This is AFRO HOUSE PARTY.
DIGNITY OF EACH INDIVIDUAL COMMUNICATION WITH OUR GLOBAL climates, so even if it’s freezing where you are, it feels
WITHIN OUR COMMUNITY AND FAMILY SO DIFFERENCES OF just as tropical. Arm Combo to EDM, Shoulder Roll Drag to humungo
STRIVE TO RESPECT THE RIGHTS OPINION CAN BE EXPRESSED, AND Dutch House, Salsa to WTF (WTF, indeed…) . The first
AND FREEDOMS OF ALL. COMPROMISES REACHED. The Track 1 electric collaboration Catch Me is loose move is the last move which makes no sense till you
and a little out of control. What a great way to start the see it, no… Feel it, LIVE.
In our choice of role models, music and ABOVE ALL, WE ARE PASSIONATE class, then Picture Me Rollin’ sets up Float The Chest.
movements we understand that different people ABOUT DELIVERING LIFE-CHANGING Now this combo features in the Tropical Hip Hop block Groovedown brings us home with slow sweet sun
and societies have different standards for dress, and you gotta work the rhythm of the feet. Then we got salutations to the beautiful I’ll Show You. Take your time
FITNESS EXPERIENCES, EVERY some old-school Bobby Brown flavour to finish it off. with all the Yoga, then drop into the Double Heel Body
popular culture and dance.
TIME, EVERYWHERE. Wave for that wondrous contrasting sound.
WE ALSO KNOW THAT WHAT IS Next comes the Funk in September…and how great
CONSIDERED APPROPRIATE IN
SOME CONTEXTS CAN BE SEEN AS
INAPPROPRIATE IN OTHERS.
BLAH BE LOUD
AND HEARD
Tell us what you think of this release.
is this remix?!? Your class will be singing along, and
always cue the Square just like in the masterclass.

Ok…TROPICAL HIP HOP! “G what’s Tropical Hip

Body Jam 77 is a Tropical House Party, I really hope
you love this release and your class loves feeling it. It
was an absolute dream making it for you.

Visit lesmills.com/BLAH Hop…I DON’T KNOW BUT I LOVE IT!!”

Hey instructors! When it comes to mixing up past
releases, you can teach back as far as BODYJAM
32, with some exceptions:
Many of the older BODYJAM blocks have a
considerably higher complexity level that will be
out of reach for many new members in your class.
If you teach the more complex routines from
past releases, you will inevitably alienate new
participants, and they will be unlikely to come back.
For example, blocks to avoid:
BODYJAM 37 Jazz Rock
BODYJAM 38 Latin Block
BODYJAM 39 Dance 4 Life
BODYJAM 40 Jive & Swing, Krump Club
BODYJAM 43 Disco Cardio
BODYJAM 46 Tribal Explosion
BODYJAM 49 Street Jazz
BODYJAM 77
If you have a more advanced audience who you
have taught these routines to over many years, then
maybe you can pull out one of these blocks once
every six months. But if, like me, you have a bunch
of new people in each class you teach, then
I strongly suggest you avoid these blocks with
higher complexity.
However, there are some incredible older tracks, full
of magic and simple, pure dance feel: BODYJAM
41 La Bomba, BODYJAM 33 Hey Mama, BODYJAM
42 Jam De Podium, and who could forget the
Battle from BODYJAM 32! Pick and choose your
tracks carefully and you will have the floor on fire
every week.
We kick off with the bass ridden Animal Style, before a
soul-searching session commences with Sorry. When
it comes to the arm wave in track 8 Pull It; YouTube
search Learn How To Arm Wave and you’ll find heaps
of great tutorials that will help you if you’re struggling
with this move. Boom!
BODYJAM Presenters
Gandalf “G” Archer Mills (New Zealand) is Program Erin Maw (New Zealand) is a BODYJAM, BODYATTACK,
Director for BODYJAM. He is based in Auckland and has BODYCOMBAT and SH’BAM Instructor and Trainer, and a
dedicated his life to dance performance and teaching. LES MILLS GRIT Series Coach and Trainer. She is based
in Auckland.
Linsey Walklin (United Kingdom) is a BODYJAM,
BODYCOMBAT and SH’BAM Instructor and Trainer, and a
BODYATTACK and BODYPUMP Instructor. She is based in
Plymouth, where she also teaches freestyle dance classes.
© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.
Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand,
PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.
© Les Mills International Ltd 2016
INTERNAL &
EXTERNAL COACHING
Great coaches have the ability to drive people
to succeed in ways they never would have
dreamed of. Don’t you want to be that
coach?
Internal and External cueing can make a
huge difference to athletic performance in
our participants. They’ll help you to improve
execution and manipulate intensity – two key
objectives of Layer 2 coaching.
• Internal cues encourage people to focus
on their body parts and the mechanics of
the movement.
• External cues inspire people to focus on the
outcome of the movement; their energy is
directed outside the body.
For example, in the Tricep Kickback Row
in BODYPUMP, we could say, “squeeze the
triceps”. This is an Internal cue that focuses
the attention inward. OR we could say, “drive
the plate up and back”. This is an External
cue – you’re asking participants to focus on the
outcome of the movement.
To get someone to run faster, you could say
“extend your hip” – this would be Internal – or
“push the floor behind you” – which would be
External.
When we train the core, we often say, “squeeze
your abs” – this is Internal. An External,
outcome-focused cue would be to say,
“imagine you’re about to get punched in the
stomach”.
So why should we care?
Different cues can produce different outcomes,
and many coaches believe that External cues
deliver better results. This is because External
cues work with the body’s natural movement;
BODYJAM 77
they are in sync with it. trying to rip the floor apart is External and Action Plan: Watch the Masterclass and identify
Internal cues, on the other hand, can interrupt builds on your coaching from Set 2. as many Internal and External cues as you
automatic movement. When you concentrate can. Listen carefully. Are the cues encouraging
on how things move, you can interrupt the Example: The Deadlift in BODYPUMP. participants to focus on their body parts and
body’s natural response. Think about how you You could cue: “Lift your chest as you tip mechanics? Or are the cues directing the
teach a child to walk. Most parents don’t say, forward from the hips”. This is an Internal cue energy outside the body, inspiring people
“lift your foot off the floor by flexing at the knee to improve execution. to focus on the outcome of the movement?
and engaging your hip flexor”! Instead we say: This can be followed up with “show me Become a master at identifying the difference
“come to me, over here…” By focusing on the what’s written on your tee-shirt”. This is a between Internal and External cues.
movement outcome (External focus) we achieve great External cue that enhances the move by
the goal in the most natural way. providing an outward focus. 1
Effect of Attentional Focus Strategies on Peak Force and
Performance in the Standing Long Jump. Wu et al. May 2012.
Many athletes improve performance when they Using a mix of Internal and External cues
have an external focus. People doing a forward in Layer 2 is the best way to coach people
jump went further when encouraged to get as to achieve more than they could do on
close to the target as possible, compared to a their own. It will help give clarity and flow to
group who were asked to extend their knees as your Layer 2 coaching, and prevent you from
quickly as possible when they jumped.1 cluttering this phase with too many ideas.
Are Internal cues still relevant then?
Yes! People don’t always know how to perform
an exercise instinctively. For example, getting
the glutes to engage optimally doesn’t come
naturally to many people. Some participants–
particularly beginners – need to be coached
with an internal focus to establish good
technique.
Example: The Squats track in BODYPUMP.
• In Set 1 you’ll use Layer 1 cues to set up
the move correctly.
• In Set 2 the majority of your coaching
will focus on Layer 2, eg in a Wide Squat
you could cue, “driving your knees out” to
engage the side glutes. This is an Internal
Layer 2 cue.
• In Set 3 you could follow up with an
External, outcome-focused cue to enhance
that element of the Squat, eg “let’s focus on
driving those knees out even more; try and
rip the floor beneath you apart”. Focusing on
© Les Mills International Ltd 2016
NEW RESEARCH:
RPM BENEFITS
New research has shown that RPM delivers
the combined benefits of cardiovascular
training coupled with short bursts of
intensity known as cardio peak training.
A study conducted at Loughborough University
in the UK measured the effects of doing RPM
for 8 weeks on individuals who were not
regularly active.
Participating in classes 3 times per week with
no changes in diet generated the following
benefits:
• 11% increase in VO2
• 7% reduction in systolic blood pressure
• 13.6% reduction in body fat
• Total cholesterol decreased by 13%
including a 23.3% reduction in LDL’s –
(considered the 'bad' cholesterol)
• Participants also lost – on average – 1 inch
(3cm) in their waist circumference.
BODYJAM 77
The subjects in this trial also had a compliance
rate of 95% during the study, which was very
high for this type of group.
Many of the participants achieved a heart
rate of 95% of their maximum during the
workouts. This indicates the effectiveness of
the program to hit short peaks of intensity off a
cardiovascular training base.
We can therefore say that RPM delivers
the combined benefits of cardiovascular
conditioning with multiple peaks of intensity
AND the advantage of great instruction and
awesome music – which serve to increase the
attendance beyond what we normally see with
this type of training.
For more on this study go to
http://fitnessresearch.edu.au/journal-view/
group-studio-cycling-an-effective-intervention-
to-116
© Les Mills International Ltd 2016
SOME MOST ALL
Guys, we have some amazing news for you!
We’re giving you the option to change how you
launch each new BODYJAM release, to best
suit you and your members.
From now on, you can
choose how much of the new
choreography you launch:
Some, most or all of it.
Why? Because we want you
to hook into the feel and the
essence of each block faster.
We know that when you first learn new
choreography, you’re all up in your head
thinking about how many reps there are and
what the next move is. It takes a few classes of
teaching it before you get relaxed into the style
and it starts to feel good.
Watch the whole Masterclass a couple of times
and then just learn some of it. What you learn is
entirely up to you; perhaps just Tracks 1, 2 and
3. Maybe you learn the first big routine, or the
second half only – it’s your call! Teach it 2 or 3
times, then learn some more. Build up to most
of the class – say 75% – and teach that 2 or 3
times. Then you can learn the remaining tracks
and teach the whole release.
If you teach BODYJAM once a week, it might
be about a month before you’re teaching the
whole release. If you teach more often, say 2
or 3 times a week, you’ll learn the whole class
faster.
BODYJAM 77
This new method is an option. You know your
capacity for learning new choreography better
than we do; and you know your members
better than we do. If you want to learn more
and teach it faster and you’re confident in
doing this – cool! But give this a go – you
won’t believe how much more you’ll enjoy
teaching each new release.
Imagine the headspace you’ll have when
you only need to remember some of the
choreography! Imagine the headspace your
class will have when they only have to learn
some of the new release. Nobody will feel left
behind, or tense, or all up in their head for
the whole class – some of it maybe, but not
all of it.
LAUNCHING BODYJAM
WHEN YOU’RE THE ONLY INSTRUCTOR
• You choose: Teach some, most or all of the
latest release
WHEN THERE’S TWO OR MORE
INSTRUCTORS
• Share the load: Learn different tracks
• Again, you choose: Teach some, most or all
of the latest release
TRAINERS LAUNCHING AT QUARTERLY
WORKSHOPS
• Teach the whole class – we know you can
do it :)
• (We’re expecting you’ve taught it 2 or 3
times previous to workshop anyway)
Talk to your Group Fitness Manager (GFM)
and fellow BODYJAM instructors.
Let your GFM know that we’re changing launch SOME MOST ALL:
classes for BODYJAM only – these changes do A new way to launch BODYJAM
not apply to other programs.
Teach just some of the new class.
Your whole BODYJAM team needs to be on Then teach most of it.
the same page, so communicate with other Then teach all of it.
instructors to agree how you’re going to launch
the new release. Take your time and do it right.
Feel the choreography faster.
© Les Mills International Ltd 2016