BODYJAM 84

WARMUP
ISOLATIONS
DANCEHALL
HIP HOP
RECOVERY
JAMSTERDAM
GROOVEDOWN
MASH IT!
MUSIC, EXPRESS FORMATS & CREDITS

Les Mills’ instructor resources 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, uploading or sharing files on 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 and the suspension or permanent withdrawal of your Les
Mills certification. Your cooperation is much appreciated.

BODYJAM 84 © Les Mills International Ltd 2018

01. WARMUP
TRACK FOCUS
JAM JAM JAMSTERDAM…

The Warmup hits you in the face with MASSIVE contrast and hype. Nail the big Arm Circle into a Back
Turn, then sauce it up in your shoulders. There's a 12-Count Combo in there just to keep it spicy…

MUSIC EXERCISE REPS LEVEL

0:08 (High synth) 3x8 Wide Freeze with Slow Shoulder Roll B
“Roll your shoulders back” 6x
(Last 4cts: preview Wide Walk with Hip Rock)

0:19 (Heavy beat) 4x8 Add Wide Walk with Hip Rock L, R 8x
0:34 (Bell chime) 4x8 Add Slow transition to face L (16cts)
“Turn your body to the right” 1x

12-Count Combo setup

0:49 (Build up) 4x8 3 Steps L (L, R, L, together) (transition to face R)
Wide Hip Rock F with Shoulder Roll B x2 (face
R)
Repeat R “Turn your body to the side” 2x
1:04 (Percussion) 8x8 Add Back Turn R (travel L) “Turn your body
backwards”
Repeat L (travel R) 4x

1:34 Bloody beetroots 3x8 Slow Wide Walk with Arm Circle F L, R 3x

1:46 (Heavy synth) 4x8 Add Triple Time x4 (8cts)s “Triple time”
Add Jump OTS with Arms O/H x8 (8cts) 2x
(Last 4cts: performance option)

12-Count Combo setup continued

2:01 (Low synth) 4x8 Wide Walk with Arm Circle F L, R x4 (fast)
Back Turn R (travel L)
Wide Hip Rock F with Shoulder Roll B x2 (face
R)
Repeat R “Left arm, left leg” 1x
2:16 (Long synth note) 4x12 Add Chop It In Half “4, 3, 2, 1, turn” 2x

2:38 (_ Drumsticks) ½x8 Wide Freeze (performance option) 1x

2:40 (Melodic synth) 2x8 Slow Drop Wave 1x

2:48 (Melodic synth) 1½x8 Slow transition to Center Adductor Lunge 1x

2:53 (Steady beat) 2½x8 Add Slow Shoulder Pop R, L 5x

3:03 (Melodic synth) 2x8 Add Double Time 8x
3:10 (Build up) 1x8 Add Slow transition to standing 1x
3:14 (Percussion) 4x12 Wide Walk L, R x4 with Breathe Arms
(ascending) (8cts)
Step Touch L, R with Shake It Hands x4 (4cts)
“4, 3, 2, 1” 4x

3:36 Bloody beetroots 3x8 Slow Wide Walk with Arm Circle 3x

3:47 (Heavy synth) 4x8 Add Triple Time

Add Jump OTS with Arms O/H x8 2x
(Last 4cts: performance option)

4:03 (Low synth) 4x8 12-Count Combo 1x

4:17 (Long synth note) 4x12 Add Chop It In Half 2x

4:40 (Synth blast) ½x8 Wide Freeze (performance option) 1x

BODYJAM 84 © Les Mills International Ltd 2018
01. SAINT BASS CITY ROCKERS 4:43 mins
The Warmup hits you in the face with MASSIVE Wide Walk with Breathe Arms
contrast. You need to nail the big Arm Circle into • Wide-walk feet outside shoulders, knees soft,
the backward turn, then sauce it up with super hip shift side to side, head and shoulder rock,
smooth Shoulder Rolls. Like you’re covered in super loose
honey people! • Arms circle to over head at full extension,
slight flex of the wrist, hands open, fingers
splayed
TECHNIQUE • Step-touch feet outside shoulder-wisth, flick
fingers forward above head-height, elbows
12-Count Combo wide, palms to floor
• Feet outside shoulder-width, knees soft, arms
long, hands relaxed
• Slow Shoulder Roll back, super smooth,
elbows soft
• Wide walk the feet, chest lifted, hips rock side
to side, slow transition to face left diagonal
• 3 steps across, at shoulder-width, back leg
crosses behind, hips transition corner to COACHING
corner
• Feet outside shoulder-width, hips to corner, 12-Count Combo
front knee bent, double stomp front foot The changes in music here can be tricky, so simple,
small, hips surging forward repetitive cues are a must. Say something like:
• Shoulders rolling back, double time, chest “Chop it in half”
lifted, soft fists above hip-height, elbows in “4, 3, 2, 1, turn”
• Back turn, feet hip-width apart, arms long and “Turn your body backwards”
relaxed
• Feet outside shoulder-width, walk the feet,
slow, knee lift to below hip-height, arm circle
forward, at full extension, tight fist
• Triple time, head and shoulders loose, weight
shifting side to side, arms strong
• Jump on the spot, feet shoulder-width apart,
knees soft
• Arms over head, hands to the high diagonal,
palms forward, elbows soft, super loose,
natural bounce of the arms
• Increase range
• Chop It In Half
• Rhythm: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12

Slow Drop Wave

• Feet outside shoulder-width, knees bent,
arms back. Dropping low into the legs, chin to
chest
• Head and chest lift, arching through the back,
rising up through the legs

BODYJAM 84 © Les Mills International Ltd 2018

02. ISOLATIONS
TRACK FOCUS
An Unforgettable shift into something soft and fluid. Bounce your body, find the soft in your twist and
feel that lower body bounce.

MUSIC EXERCISE REPS LEVEL

0:00 _ (Hey) 2x8 Slow Drop Wave (16cts) 1x

Unforgettable Combo setup

0:09 _ It’s not good 8x8 Wide Walk B with Low Palm Sweep L, R x4 (8cts)
“Turn your shoulders”
Step Touch F L, R x2 (8cts) 4x
0:47 _ And you are 6x8 Add Palm Sweep at chest-height “From the
back to the front”
Add Bounce Step Touch “Lower body bounce” 3x

1:15 do. Feelin’ like 2x8 Wide Freeze with Fast Chest Pop B/F 16x
Last 2cts: preview Diagonal Push
1:25 movies. _ Ride with 2x8 Add Diagonal Push L, R 8x

1:34 (Oh you). And you are 1x8 Wide Hip Roll L 4x
1:39 get you alone 1x8 Add Breathe Arms ascending to O/H 1x

1:43 _ It’s not good 4x8 Hip Push B L, R with Palms O/H “Push your butt
back” 16x

2:02 (tipsy) _ I had enough 2x8 Bounce Step Touch L, R 4x

2:12 _ And you are 6x8 Unforgettable Combo 3x

2:40 lovers do. (Hey) 1x8 Wide Freeze with Breathe Arms (ascending/
descending) x1

BODYJAM 84 © Les Mills International Ltd 2018

02. UNFORGETTABLE 2:46 mins
Shift gears into something more fluid. You need Hip Push with Palms Over Head
to turn your shoulders, find the movement in your • Feet outside shoulder-width, knees super
chest and feel that lower body bounce. soft, hip push to the back corner, weight
transferring side to side
• Hands over head, layered, left palm in front,
TECHNIQUE elbows wide, natural bounce of the head and
Unforgettable Combo arms
• Wide Walk back, feet outside shoulder-width,
knees soft, head turn side to side
• Low Palm Sweep, to the front diagonal,
shoulders turn in, arms long, elbows soft,
hands open, palms in
• Step touch the feet, outside shoulder-width,
knees super soft, slight bounce through the
legs
• Palm Sweep from the back, across at chest-
height, other hand drags back to chest, elbow PERFORMANCE
leads
• Increase bounce through the legs (Step Pull back the energy in your voice and take time to
Touch), hands super relaxed above hip-height, connect with the music, feel and movement.
elbows in, palms forward
• Natural bounce through the body

Wide Freeze with Fast Chest Pop

• Feet outside shoulder-width, knees super soft,
toes out, arms long, soft elbows, soft fists
• Expand and contract the chest, fast, bouncing
down through the legs
• Weight shift side to side, slight release of the
heel, arms super loose

Wide Hip Roll with Breathe Arms

• Feet outside shoulder-width, knees super soft,
hip roll, arms long, slight release of the heels
• Arms circle up to over head at full extension,
hands open, palms down, fingers splayed

BODYJAM 84 © Les Mills International Ltd 2018

03. DANCEHALL
TRACK FOCUS
Straight Dancehall fire. Coach the 4 moves clearly and simply, then relax your class with repetitive cues
to extend the feel.

MUSIC EXERCISE REPS LEVEL

Smash setup
0:00 (Light beat) ½x8 Turn The Knees R, L “Turn your knees” 2x
0:01 _ Just gimme 4x8 Step L, Heel Smash R “Step, heel”
Repeat R
Turn The Knees R, L x2 4x
0:18 the S.P. floatin’ 4x8 Add Hands Up “Bounce in your legs” 4x

Bounce setup
0:34 Every day we be 4x8 Wide Bounce Tap L, R with Six60 Elbow Bounce
“Left hand, bounce” 8x

Tap ‘N’ Drag setup

0:51 Girls them a 4x8 Tap F, together L
Repeat R “Tap”
Back Step (out/in) L, R x2 4x
1:07 Summertime bounce 8x8 Add Turn The Chest L, R with Palm Drag
R, L “Drag across your chest”
Add Double Flick (up/down) 8x

Hips setup
1:40 _ Just gimme the 4x8 Hip Push B L, R x2 “Hips”
Fast Chest Roll L x4 “Chest” 4x

1:56 the S.P. floatin’ 20x8 Smash

Bounce x2
Tap ‘N’ Drag
Hips 5x

3:18 (Outro) 2x8 Hips 2x

BODYJAM 84 © Les Mills International Ltd 2018

03. WE BE BURNIN' (RECOGNIZE IT) 3:27 mins
Tap ‘N’ Drag
Still such a tune! Coach all 4 moves clearly, simply
and then just have fun dancing to this fire song. • Feet hip-width apart, knees soft, toes-tap
forward, heel drag back, small; foot flat, slight
release of the supporting heel
TECHNIQUE • Natural swing of the arms
Smash • Wide-walk the feet back, outside shoulder-
• Feet outside shoulder-width, knees super soft, width, Hip Shift side to side, walk forward,
natural swing of the arms forward, elbows soft feet hip-width apart
• Swivel on the ball of the foot, knee turns in, • Palm to shoulder, chest turns, elbow down,
weight shift side to side hand flat, drag palm across the chest, tight,
• Step wide, turn the hip in, inside heel lift, fingers slightly splayed
knee bent, toess down, natural bounce • Other arm long, relaxed; hand behind hip
through the legs • Double flick hands O/H, elbow down, double
• Hip turns out, Knee Lift to above hip-height, flick at hip-height
smash heel forward, foot flexed, toess out, • Increase range
bouncing through the legs
• Soft fist above shoulder-height, arms super
loose, elbows wide, palms forward, hands
relaxed
• Increase range

Bounce
• Feet outside shoulder-width, bounce-tap the
feet, knees super soft, butt bounce back and Hips
down through the legs • F  eet outside shoulder-width, knees super soft,
• Arm sweep to front diagonal, elbow bouncing hands on hips, palms flat, fingers forward
down at chest-height, Six60 Hands, palms up, • Hip push to back corner, weight transfer side
chest turning side to side to side
• Increase range • Circle the chest, fast; slight bounce through
the legs; natural release through the
shoulders, loose
• Increase range

PERFORMANCE
Set the moves, set the rhythm and then start to
play with it. Enjoy this!

BODYJAM 84 © Les Mills International Ltd 2018

04. HIP HOP – GRRRRRRRR 3:05 mins
TRACK FOCUS
Coach the footwork with clarity, keeping it short and to the point… then give in to the bass, letting it
vibrate through your body.

MUSIC EXERCISE REPS LEVEL

Shoulder Stomp setup
0:00 (Steady beat) 4x8 Stomp with Shoulder Roll B R x4 “Stomp”
Repeat L “Roll your shoulder back” 4x

Jump setup
0:18 (Long synth note) 2x8 Jump Wide R (transition to face R corner),
Freeze “Jump left”
In/Out Switch L (transition to face L corner),
Freeze “In, out” 2x
0:27 (Low synth) 2x8 Add Double Time “Out, in out” 4x

Cross setup
0:37 (Long synth note) 6x8 Cross Step L, R (travel R corner), Knee Lift L with
Snap “Right, left, right”
Walk B L, R x2 6x

1:04 (Long synth note) 8x8 Jump

Cross
Shoulder Stomp R
Walk B L, R x4 4x
Last rep: Add Back Turn L

1:41 (Build up) 14x8 Jump “Turn over your right shoulder”
Cross
Shoulder Stomp
Walk L, R x4 7x

Wave Back, Slide Up setup

2:46 (Steady rhythm) 4x8 Wide Jump L with Arm Wave F, Elbow Pull B L
“Lead with your fingers”
Repeat R “Pull your elbow back”
Slide Step L, R x2 4x
(continues into next track)

BODYJAM 84 © Les Mills International Ltd 2018

05. HIP HOP – DON'T QUIT 2:09 mins
TRACK FOCUS
Brand new timeless hip-hop feels. That’s a thing!

Simple cues with clear technique set up the Wave Back, then connect the music with the two blocks so
far, and dance out the first half with style.

MUSIC EXERCISE REPS LEVEL

Wave Back, Slide Up setup continued
(continues from previous track)
0:00 _ (Yah). Ayy yo 4x8 Add Soft Push (up/down) R, L x2 “Soft push”
Walk L, R x4 (F/B) 2x
0:18 (Khaled) _ You know 8x8 Add Slide F L, R x2 with Palms Up R, L x2 (travel
F) “Slide your feet”
Walk L, R x2 (only) (travel B) 4x

0:55 (woah) _ My lil’ baby 16x8 Jump

Cross
Shoulder Stomp
Wave Back
Slide Up
Add Pull It Back Knee Swivel L x4 with Elbow
Pull B (face L)
Freeze (2cts)
Walk L, R x3 4x

BODYJAM 84 © Les Mills International Ltd 2018

06. HIP HOP – NOW AND LATER 2:00 mins
TRACK FOCUS
It’s all about the 3 hops. Set clear directions and rhythm for both combinations, to ensure the class feel
successful.

MUSIC EXERCISE REPS LEVEL

Kick Kick setup
0:00 I can be ya 4x8 Low Kick L, Kick R, Flick B R, Freeze
“Kick, kick, behind”
Repeat R “3 hops” 4x
0:18 (Woah) Now or 2x8 Add Double Time x3 “Right, left, flick”
Add Jump to low Freeze with Arm Push F to
O/H (face L corner) “Jump freeze” 1x
0:27 (High synth) 6x8 Add 90°/90° Arms 3x

Pull It Back setup continued

0:55 (Woah) _ Stop playin’ 4x8 Knee Swivel Out L x3, Tap B L with Elbow Pull
“Right knee out” 4x
1:13 _ C’mon, you a 4x8 Add Step B L (face L) with Elbow Pull B x3 (low,
middle, high) “Low, mid, high” 4x

1:32 ring size. I can be 6x8 Pull It Back

Kick Kick
Freeze
Walk It Out L, R x2 3x
(continues into next track)

BODYJAM 84 © Les Mills International Ltd 2018

07. HIP HOP – BADAM 2:00 mins
TRACK FOCUS
Shake your badam like Badam ba dum – lyrical genius in track 7.

Clear, uncluttered coaching cues to set up the choreography, then hype the energy when you add the
arm lines.

MUSIC EXERCISE REPS LEVEL

(continues from previous track)
0:00 Just shake your 8x8 Add Breakout 4x

Tap It Out setup

0:36 like a razor 4x8 Heel Tap F L, R x2, Toes Stomp L x4 (face R)
“Tap the heel”
Heel Tap F R, L x2, Heel Lift Your Butt R x3 (face
L) “Bounce your butt” 2x
0:55 Badam da dum 10x8 Add Palms B “Hands back”
Add Double Arm Circle with Elbow Pull x2
“Chest up”
Add Palms B
Add Soft arms to the B 5x

1:41 Well I _ 4x8 Walk L, R 16x

BODYJAM 84 © Les Mills International Ltd 2018

08. HIP HOP – QUESTIONS 1:59 mins
TRACK FOCUS
Chill mode to play with the choreography so far, high repetition to create success in your class. Find
words that elicit even more feel.

MUSIC EXERCISE REPS LEVEL

0:00 _ From the moment 22x8 Jump
Cross
Shoulder Stomp
Wave Back
Slide Up
Pull It Back
Kick Kick
Freeze
Tap It Out
Walk It Out L, R x8 3x
(Last rep: remove Walk It Out)

Bounce Your Butt setup

1:41 _ Girl, I got a 4x8 Wide Jump R, Hip Bounce R “Jump left”
Repeat L “Push your hips to the side and
around” 4x

BODYJAM 84 © Les Mills International Ltd 2018

09. HIP HOP – WOBBLE & JIGGLE 3:13 mins
TRACK FOCUS
Simple cues with a chill voice to create contrast and focus when learning Bounce Your Butt, then let the
insane hype of the sounds blaze it home.

MUSIC EXERCISE REPS LEVEL

Bounce Your Butt setup continued
0:00 (Steady beat) 8x8 Add Wide Jump with Hip Bounce x3 (R, L, R)
“3, 2, 1”
Add Walk B L, R x2 (face R corner) “Walk back”
(Tempo increasing) 4x
0:30 (Low synth note) 8x8 Add (Slow) Hip Bounce “Slow”
Add Double Palm Lean B x4 (face R corner)
“Lean back” 2x
(Tempo increasing)

0:51 (Jiggle. Pull your) 2x8 Walk It Out L, R 8x

Hip Hop Routine setup

1:00 wobble and jiggle _ 8x8 Jump
Cross
Shoulder Stomp
Wave Back
Slide Up
Pull It Back
Kick Kick
Freeze
Tap It Out
Bounce Your Butt 1x

1:37 (Low synth note) 2x8 Slide L, R with Shoulder Pop 4x

1:46 (Build up) 4x8 Fast Step Touch L, R 16x

2:05 wobble and jiggle _ 15x8 Hip Hop Routine 2x

(Last rep continues into next track)

BODYJAM 84 © Les Mills International Ltd 2018

ALT 09. HIP HOP –
WOBBLE & JIGGLE/HULA HOOP 3:05 mins
MUSIC EXERCISE REPS LEVEL
Bounce Your Butt setup continued
0:00 (Steady beat) 8x8 Add Wide Jump with Hip Bounce x3 (R, L, R)
“3, 2, 1”
Add Walk B L, R x2 (face R corner) “Walk back”
(Tempo increasing) 4x
0:30 (Low synth note) 8x8 Add (Slow) Hip Bounce “Slow”
Add Double Palm Lean B x4 (face R corner)
“Lean back” 2x
(Tempo increasing)

0:51 (Build up) 2x8 Walk It Out L, R 8x

Hip Hop Routine setup

1:00 (oh) Let’s go 8x8 Jump
Cross
Shoulder Stomp
Wave Back
Slide Up
Pull It Back
Kick Kick
Freeze
Tap It Out
Bounce Your Butt 1x

1:37 (oh) Let’s go 2x8 Slide L, R with Shoulder Pop 4x

1:46 (Build up) 2x8 Fast Step Touch L, R 8x

1:55 (Steady beat) 15x8 Hip Hop Routine 2x

(Last rep continues into next track)

BODYJAM 84 © Les Mills International Ltd 2018

10. HIP HOP – EIGHT 2:52 mins
TRACK FOCUS
The music takes you through a Tropical Hip Hop hype train – get huge with your technique, get rekt
with your cardio.

MUSIC EXERCISE REPS LEVEL

0:00 (Steady beat) 1x8 (Last rep continues from previous track)
0:04 (Steady clap) 2x8 Slide L, R with Shoulder Pop 4x
0:13 (Fast clap) 2x8 Fast Step Touch L, R 8x

0:22 (Quiet) _ 16x8 Hip Hop Routine 2x

1:34 (Build up) 2x8 Slide L, R with Shoulder Pop 4x

1:43 (Build up) 2x8 Fast Step Touch L, R 8x

1:52 (Quiet) _ 8x8 Hip Hop Routine 1x

2:28 (Outro) 2x8 Slide L, R with Shoulder Pop 4x

2:37 (Outro) 2x8 Wide Walk L, R 8x
Last 4cts: performance option

BODYJAM 84 © Les Mills International Ltd 2018

HIP HOP
You need to coach the Jump and Cross footwork
with relevance, keeping it short and to the point.
Look out for the Back Turn people! It’s super fast
and will catch your class by surprise, so clear,
simple cues are a must. Track 5 and we’re waving
back in time with timeless HIP HOP feels! Relax
with this tunage, flow with the Wave, then connect
to the music as you slide and glide into their
space.
You need to practice the Kick Kick. It’s all about
the 3 hops! Set clear directions and rhythm to
ensure the class feels successful quickly, then
shake your bum like Badam da dum! You need
clear, uncluttered coaching here to set up the
choreography, then hype the energy when you
add the arm lines. The final track is off the chart!
Find the bounce people, then make it Wobble and
Jiggle.
TECHNIQUE
Jump
• Jump wide, land facing right diagonal, feet
shoulder-width apart, knees soft
• Jump in, feet hip-width apart, face forward,
weight on toess, arms long and relaxed
• Land wide, facing left diagonal, knees super
soft
• Double time
• Rhythm: Out, in, out
• Add Cross
• Increase jump range, slight knee lift
Cross
• Cross-step the feet, tight, left leg crosses
behind, arms long and relaxed, travel forward
to the right diagonal
• Left knee lifts to hip-height, double-snap
hands down, either side of knee, slight drop
of the chest
• Left foot stomp to floor
• Rhythm: Left, right, left
• Walk back, feet hip-width apart, knees soft,
swagger through the torso, natural swing of
the arms
• Increase range
• Back turn, fast, feet hip-width apart, left
shoulder turns back
BODYJAM 84
Shoulder Stomp
• Feet outside shoulder-width, knees soft,
stomp outside heel, outside shoulder rolls
back
• Head and chest turn out, elbow in, soft fist
below chest-height, other arm long
• Increase range
Wave Back
• Jump side, feet shoulder-width apart, knees
soft
• Double wave arms forward, from the shoulder,
smooth, at shoulder-width, hands at head-
height, fingers lead, palms flat
• Outside elbow pulls back, sharp, to chest-
height, chest and head turn out
• Wide-walk the feet, drag inside toess, knees
super soft, natural arm swing, slight bounce
through the legs
• Soft push the hands, top hand over head,
elbow forward, hand open, palm up
• Other hand above hip-height, elbow back,
wrist flexed, palm to floor
• Walk the feet, knees super soft, travel
forward/back, super loose
• Increase range
Slide Up
• Slide step forward, side to side, wide outside
shoulder-width, trailing toes drag, knees
super soft
• Palm sweep forward to the diagonal, from
shoulder to hip-height, hand flat, palm up,
fingers lead
• Other elbow back, hand open, palm in
• Increase range
© Les Mills International Ltd 2018
Pull It Back
• Tap left toes wide, from shoulder-width to
super wide, left knee turns out, swivel on the
ball of the foot
• Front knee bent, weight over outside toess,
hips square to front, arms long
• Tap left toes behind supporting leg, heel up,
knees together
• Thumbs to shoulders, elbows pull wide at
chest-height
• Tap back, torso facing left, elbow pulls back,
tight fist, other arm long at full extension
forwards, (low, middle, high)
• Increase range
Kick Kick
• Feet outside shoulder-width, small hop on
the supporting leg, kick to the low diagonal,
weight on the toess, arms long
• Flick-kick foot behind supporting leg, heel at
knee-height, toess down
• Travel side to side
• Double time
• Light on the feet, arms relaxed, hands switch
from chest to hip-height, elbows bent, palms
open, fingers long
• Increase range
Freeze
• Jump wide, land facing left diagonal, low in
the legs, knees bent
• Palm push forward and up, lean back, hands
open, fingers long
BODYJAM 84
Tap It Out
• Heel-tap forward, at hip-width, knees soft,
weight shift side to side
• Face right, tap left toes x4, feet hip-width
apart, arms long
• Face left, tap right toes x4, feet shoulder-
width apart, double-time bounce the butt
down
• Arms at full extension, palms flat to the low
diagonal, hands slightly behind hips, weight
forward, bouncing through the legs
• Double circle the arms up/out, hands open,
palms flat, chest lifted, hands finish at
shoulder-height, elbows wide
• Left leg kicks forward, knee super soft,
landing back under hips
• Arms back, front elbow down, hand front of
chest, palm back, other arm long, elbow soft,
palm to floor
• Increase range
Bounce Your Butt
• Jump wide, travel side, inside leg lands first,
feet outside shoulder-width, knees super soft,
natural swing of the arms forward
• Circle-push the hips to the side and back,
weight forward, slight bounce through the
legs, arms long and relaxed
• Increase range
• Walk back, feet hip-width apart, knees soft,
facing right diagonal
• Palms push forward, shoulders turn back, front
arm to full extension
• Hand open, palm forward, slight flex of the
wrist, fingers up, other hand at head-height,
palm forward, elbow down
• Increase range
Slide with Shoulder Pop
• Slide step the feet outside shoulder-width,
knees soft, arms long, soft fists
• Feet finish hip-width apart, smooth shoulder
pop up, natural forward swing of the arms
© Les Mills International Ltd 2018
Fast Step Touch
• Step-touch the feet fast outside shoulder-
width, knees super soft, bouncing through the
legs
• Natural arm swing forward, elbows bent, hand
open, fingers relaxed

COACHING
Cross
The timing of Cross combo will catch your class
by surprise. You need to coach these moves really
well! Say something like:
“Step your right leg behind”
“Right, left, right”
“Turn over your right shoulder”
“Feet close”
“Turn fast”

Kick Kick
It’s all about the 3 hops! Set clear directions and
rhythm to ensure the class feels successful quickly.
Say something like:
“Kick, kick, flick”
“Hop, hop, hop”
“3 hops”

Tap It Out
You need clear, uncluttered coaching here to set
up the choreography. Say something like:
“Tap the heel”
“Bounce your butt”
“Hands back”
“Chest up”

PERFORMANCE
Switch it up by using Track 8 to chill with the
building combo. Get cool, happy & playful here!

BODYJAM 84 © Les Mills International Ltd 2018

11. RECOVERY
TRACK FOCUS
Two completely different movement styles to play with in this track. Bounce like your whole body is
made out of lollipop… then switch it up, getting low in the legs with a ton of yaaaaaaaaass!

MUSIC EXERCISE REPS LEVEL

Little Bit Of Sass setup
0:07 Now I’m out here 4x8 Bounce Kick F L, R x2 “Kick your right leg”
Cross Walk L, R x2 (travel R)
Repeat other side “Bounce on the balls of your
feet” 2x
0:33 Now payback is 2x8 Add Clap O/H R x8
Add Arm Wave O/H x2 1x

Sorry, Not Sorry setup

0:45 Baby, I’m sorry 4x8 Wide Hip Rock R x4 with Chest Double Tap,
Arm Throw Combo “Left leg”
Repeat
Slow Walk F with Arm Wave R, L x2 “Walk
forward”
Fast Walk B R, L x4 with Palm Sweep to O/H 2x

1:11 Baby fineness is 4x8 Little Bit Of Sass R, L

Add Alternating Hand Flick x4 2x
1:37 Now payback is 2x8 Add Clap O/H R x8 (remove Hand Flick)
Add Arm Wave O/H x2 1x

1:50 Baby, I’m sorry 4x8 Sorry, Not Sorry L 2x

2:16 Talk that talk 4x8 Little Bit Of Sass L, R

Add Talking Hand R, L x2 “Play with it” 2x

2:42 Baby, I’m sorry 4x8 Sorry, Not Sorry R 2x

3:08 (Payback is a) 1x8 Dynamic Freeze (performance option) 1x

BODYJAM 84 © Les Mills International Ltd 2018

11. SORRY NOT SORRY 3:15 mins
Bounce like your whole body is made out of
lollipop, then switch it up, getting low in the legs
to find the grind with a ton of sass!
TECHNIQUE
Little Bit Of Sass
• Feet shoulder-width apart, knees soft, low
cross-kick forward, toes lead
• Weight shifting side to side, bounce on the
balls of the feet
• Arms long, super relaxed, elbows soft, hands
outside hip-width, super loose with natural
arm swing
• Walk the feet long, trailing leg crossing in
front, travel side, lift the knee, slight lean
back, chest lifted
• Right hand over head, elbow bent, palm
forward to the right of center, left hand claps
back
• Double-wave the arms over head, elbows
super soft, hands open, slightly forward of the
body
• Add loose Hand Flick out, from the wrist,
hand open, to the high diagonal, fingers
slightly splayed
• Other arm long, relaxed and super loose
• Add Talking Hand at head-height, elbow
wide, other hand on hip, elbow to back
corner, fingers forward
BODYJAM 84
Sorry, Not Sorry
• Feet super wide, outside shoulder-width;
knees bent
• Dropping heavy into the legs, circle-push the
hips wide, small stomp to the outside
• Six60 Hands double beat at chest-height,
arms throw over head, elbows lead, hands to
the high diagonal, elbows soft
• Walk forward, trailing foot lands front of
supporting leg, knees super soft, slight hip
shifting side to side
• Arm wave wide, arms long, elbows lead,
super soft, palm to floor at head-height,
fingers long
• Other arm sweeps down front of hips, hand
open, palm to floor
• Fast walk back, small, feet hip-distance, lead
with the butt back
• Arms circle out/up, wrists flex, hands open,
palms flat to floor, finish over head, palms
wide
PERFORMANCE
Lollipop meets sass! Talk to the contrast, music
and moves. I want you to play with it. Your own
feel, your own style.
© Les Mills International Ltd 2018
12. JAMSTERDAM – ANNIHILATE 3:30 mins
TRACK FOCUS
Throw your elbows away, twist your lower body and toss your ponytail side to side. You need to find
freedom in your torso before moulding the 3 moves together. Then smash that drop.

MUSIC EXERCISE REPS LEVEL

Diagonal Twist setup
0:00 (Heavy beat) 4x8 Twist Step Touch L, R “Lower body twist” “Step
backwards”
Step Touch L, R 4x
0:14 (Light synth) 8x8 Add Diagonal Hand Throw x2 L, R on Twist Step
Touch “Throw your hands at a diagonal” 8x

Punch Your Palms setup

0:44 (Build up) _ 4x8 Hip Rock L, R with Double Palm Punch F L, R
(4cts)
Drop low, unwind Palms B (2cts), Wide Freeze
(2cts) “Palms back” 4x
(Last 4cts: Step Touch L, R)
0:59 Annihilate _ 12x8 Diagonal Twist
Punch Your Palms
Add Arm Cross (ct8), Throw,
Step Touch L, R x2 6x

Swing It setup
1:44 (Long synth blast) 4x8 Slow Wide Tap L, R, L with Wide Palm Sweep
(12cts)
Jump OTS x4 (4cts) “Feet together” 2x
1:59 (Heavy synth) 4x8 Add Double Time 4x
(Last rep: preview Back Turn)
2:14 (Steady beat) 4x8 Add Back Turn R 4x

2:29 (Build up) 4x8 Diagonal Twist

Punch Your Palms
Swing It
Step Touch L, R x4 1x
2:45 Annihilate _ 12x8 Add Breakout 3x Breakout

BODYJAM 84 © Les Mills International Ltd 2018

13. JAMSTERDAM – FRACTURE 3:56 mins
TRACK FOCUS
Slow everything down…

Feel the space as you hang in the air, utilise your technique to draw the drama out. You need to fill the
music with movement here.

MUSIC EXERCISE REPS LEVEL

Chest Open setup
0:00 (Slow beat) 4x8 Wide Freeze with Palm Sweep to open chest
“Open your chest”
Contract chest with Arm Sweep F, turn soft fist
to face upwards
Lift/Drop through the legs with Forearm Roll
L, R x2 4x

Jump setup
0:19 _ How did we 8x8 Step R, Low Leg Lift L with arms long
(face R) “Pick up your right leg”
Knee Lift L with Arm Sweep to Cross
Low Leg Lift L with Arms Sweep to open chest
Wide Freeze, Arm Wrap R (face F)
Repeat L “Bring the knee in” 4x

Grab It setup
0:58 _ There is always 4x8 Slow Wide Walk L, R x2 with Swizzle Reach (F,
O/H) “Turn your shoulders”
Pop Jump OTS with R arm O/H “Pop up out of
your legs”
Slow Body Roll (down/up), R arm to floor 2x

1:18 on my side _ 20x8 Jump (Add Jump) (16cts) “Jump to the left”
Grab It (Add Double Time) (8cts)
Chest Open x2 (Add Double Time) (8cts)
“Expand your torso” 5x

Grab It setup continued

2:57 _ There is always 4x8 Slow Grab It “Slow it down”
Add ¾ Jump Turn L (land facing R)
“Turn over your right shoulder” 2x

3:16 on my side _ 8x8 Jump (16cts)

Grab It (8cts)
Chest Open x2 (face R/face F) (8cts)
“Face side” 2x
(continues into next track)

BODYJAM 84 © Les Mills International Ltd 2018

14A. JAMSTERDAM – SCREAM 3:06 mins
TRACK FOCUS
OKAY, time to dance... Execute the length in the movement, taking your time with space, then hit the
lines hard with power and height.

Music Exercise REPS LEVEL

(continues from previous track)
0:00 (Steady beat) 4x8 Jump
Grab It
Chest Open 1x

0:15 (Build up) 4x8 Step Touch L, R 8x

(Last 4cts: Hip Push L)

Rock It Out setup

0:30 (Synth blast) 2x8 Hip Push L (F/B) (Hips to L corner)
“Push your hip” 8x
0:38 (Heavy synth) 4x8 Add Slow Double Wrap, Drag (8cts)
“Feet wide” 4x
(Last 4cts: Step Touch L, R)

0:52 (Build up) 4x8 Step Touch L, R 8x

(Preview next block)

1:07 (Heavy synth) 8x8 Diagonal Twist

Punch Your Palms
Swing It
Jump
Grab It
Chest Open
Rock It Out
Add Step Touch L, R x2 1x

1:37 (Light synth) 4x8 Step Touch L, R 8x

1:51 (Heavy synth) 8x8 Diagonal Twist

Punch Your Palms
Swing It
Jump
Grab It
Chest Open
Rock It Out
Step Touch L, R x2 1x

2:21 (Build up) 4x8 Step Touch L, R 8x

2:36 (Heavy synth) 8x8 Diagonal Twist

Punch Your Palms
Swing It
Jump
Grab It
Chest Open
Rock It Out
Step Touch L, R x2 1x

Twist Combo setup

3:05 (Light synth) 4x8 Wide Walk with Palm Sweep at chest-height L, 8x Flava
R “Arm across the body”

BODYJAM 84 © Les Mills International Ltd 2018

14B. JAMSTERDAM – SCREAM 0:44 mins
Music Exercise REPS LEVEL
Twist Combo setup continued
0:00 (Build up) 8x8 Add Slow, Quick, Quick (Wide Walk) “Slow,
quick, quick”
Add Elbow Pull Wide, Arm Drop “Upper body
to twist” 8x

BODYJAM 84 © Les Mills International Ltd 2018

15. JAMSTERDAM – BEGIN AGAIN 4:56 mins
TRACK FOCUS
Beautiful uplifting Progressive House music, the way it’s meant to be.

Let the build, the drop, the feel, the sound, take your dance to another level. Ride the contrast, smash
the routine.

Music Exercise REPS LEVEL

0:00 (Quiet synth) 4x8 Step Touch L, R “From the top, Track 1”
(Last 2cts: Slow Wide Walk with Arm Circle F)
8x
Arm Circle Combo setup
0:14 Is there somewhere 2x8 Slow Wide Walk with Arm Circle F L, R (8cts) 2x
0:22 the lost pieces 2x8 Add Double Time 4x
0:29 Hold up your 8x8 Add Triple Time x4 “4, 3, 2, turn”
Back Turn R (travel L)
Add Wide Hip Rock F with Shoulder Roll B x4
(face R) (8cts)
Repeat R “Left arm, left leg” 2x

0:58 it _ (Quiet synth) 4x8 Step Touch L, R 8x

Jamsterdam Routine setup

1:13 (Build up) 8x8 Diagonal Twist
Punch Your Palms
Swing It
Jump
Grab It
Chest Open
Rock It Out
Step Touch L, R x2 1x

1:43 C’mon _ 4x8 Arm Circle Combo 1x

1:57 (High synth note) 8x8 Jamsterdam Routine 1x

Twist Combo setup continued

2:27 end _ (Quiet synth) 12x8 Twist Combo L, R
Add Wide Walk with Arm Reach O/H L, R x2 6x

3:11 (Steady beat) 8x8 Step Touch L, R 16x

3:41 (Heavy beat) 20x8 Jamsterdam Routine

Arm Circle Combo
Jamsterdam Routine 1x

BODYJAM 84 © Les Mills International Ltd 2018

16. JAMSTERDAM – THIS FEELING 5:06 mins
TRACK FOCUS
A totally different sound to take this release home. Uplifting, fun, free, Jam.

MUSIC EXERCISE REPS LEVEL

0:00 _ (I got this) 8x8 Twist Combo 4x

0:29 _ I got this 4x8 Step Touch L, R 8x

0:44 (Low synth) 20x8 Jamsterdam Routine

Arm Circle Combo
Jamsterdam Routine 1x

1:59 (Long synth note) 4x8 Step Touch L, R 8x

2:14 Light. Shine your 8x8 Twist Combo 4x

2:44 _ I got this 8x8 Step Touch L, R 16x

3:14 (Heavy synth) 20x8 Jamsterdam Routine

Arm Circle Combo
Jamsterdam Routine 1x

4:29 (Heavy beat) 4x8 Step Touch L, R 8x

4:44 (Outro) 4x8 Wide Walk L, R 16x
4:59 (Synth blast) 1x8 Wide Freeze with Breathe Arms (ascending) 1x

BODYJAM 84 © Les Mills International Ltd 2018

JAMSTERDAM
Are you ready to sweat? Throw your elbows
away and twist your lower body. You need to find
freedom in your torso before moulding the first 3
moves together.
Track 13, Fracture and it’s time to slooooow your
body down. Find MASSIVE expansion through
your chest, then feel the pause and space as you
hang in the air. You need to use the legs to jump
and draw the feet together in the ¾ turn. This will
help you turn fast, before landing wide and low in
the legs. Watch out for the rhythm change in Track
14. We now use 4 full counts in the jump phase of
the ballet sequence. That is, you need to fill the
music with movement using long lines, power and
height, then cue the Arm Circle Combo!
It’s time to shine JAMSTERDAM. No words, just
dance!
TECHNIQUE
Diagonal Twist
• Step-touch the feet, outside shoulder-width,
knees soft, slight bounce through the legs
• Lower body twist, step backwards, chest
turns, arms long
• Hands throw to the high diagonal, top arm at
full extension, palm flat to floor, other hand at
chest-height, elbow down
• Increase range
• Increase range
BODYJAM 84
Punch Your Palms
• Feet outside shoulder-width, knees soft, hip
rock side to side
• Cross-punch palms forward, wrist flexed,
hands open, fingers slightly splayed
• Drop into the legs, knees bent
• Arms circle out from the elbows to full
extension, chest drops forward, eyes down,
palms back
• Double time
• Increase range
• Upper torso and head rock side to side
• Jump feet hip-width apart, knees soft, cross
forearms front of face, elbows down
• Hands throw down to the low diagonal (ct1),
super strong, palms in
• Rhythm: 5, 6, 7, 8, 1
• Increase range
Swing It
• Slow wide-tap the feet, outside shoulder-
width, knees super soft, weight shift to the
outside
• Arms swing open, chest up, elbows soft,
hands at shoulder-height, palms out
• Feet hip-width apart, jump on the spot, knees
soft, arms long, elbows cross in front of chest,
palms out
• Double time
• Increase range, open and close the chest
• Back turn, right shoulder turns back, arms
long and relaxed
© Les Mills International Ltd 2018
Jump
• Step wide, knees soft, toess to corner, back
leg lifts long, abs braced, foot to knee-height,
toess pointed
• Chest square to front, front arm long at
shoulder-height, at full extension, palm to
floor, eyes down
• Back arm long to the high diagonal, at full
extension, palm flat
• Draw knee forward under hips, abs braced,
slight contraction through the torso
• Hands sweep forward to cross below chest-
height, palms up, eyes down
• Inside leg kicks back, arms long
• Feet outside shoulder-width, knees super
soft, abs braced, outside arm wraps the head,
elbow wide
• Other arm long, hand open, palm in
• Jump x2, slight travel out/in, back leg kicks
back to create momentum (lift and travel)
• Increase range
Grab It
• Wide-walk the feet, outside shoulder-width,
knees soft
• Long arm reach forward, to full extension,
shoulders turn, swizzle the hand
• Long arm reach over head, to full extension,
at shoulder-width; other arm long, hand
behind hip
• Jump on the spot, knees super soft, right arm
at full extension over head, hand open, palm
in; other arm long, palm outside hip
• Body roll down/up, knees bent, right arm
drops to floor, rolling up through the spine,
abs braced
• Double time
• Half time, slow ¾ Jump Turn, left shoulder
turns back, land facing right, feet shoulder-
width apart
• Double time
• Increase range
BODYJAM 84
Chest Open
• Feet super wide, outside shoulder-width,
knees soft
• Expand the chest, arms sweep to open chest,
hands at shoulder-height, palms forward,
fingers splayed
• Bend the knees, sink into the legs; contract
the chest; arms sweep in, hands open, palms
up
• Layer the forearms in front of chest, elbows
wide, tight fists, rise up through the legs,
chest lifting, wrists roll forward
• Finish by sinking down into the legs,
breathing through the torso (rise and fall
through the legs)
• Double time
• Small step the feet wide (left, right, weight on
the toes)
• Face right, face forward
• Increase range
Rock It Out
• Walk the feet super wide, knees soft, hips
rock forward/back to left corner, natural swing
of the arms
• Slow double wrap the head, elbows wide,
hands drag down torso to hip-height, elbows
lead
• Increase range
© Les Mills International Ltd 2018
Arm Circle Combo COACHING
• Slow wide-walk the feet, outside shoulder-
width, knee lifts to below hip-height, arm Diagonal Twist
circles forward, at full extension, tight fist It’s a lower body twist! Say something like:
• Double time “Twist your lower body”
• Triple time “You need to step backwards”
• Increase range
• Back turn, travel side, feet hip-width apart, Jump
arms long and relaxed Watch out for the rhythm change in Track 14
• Feet outside shoulder-width, hips to corner, onwards. We now use 4 full counts in the jump
front knee bent, double stomp front foot phase of the ballet sequence. You need to use
small, hips surging forward x4 your arms to hold your body in the air.
• Shoulders rolling back x4, chest lifted, soft
fists above hip-height, elbows in
• Rhythm: 1, 2, 3, 4, 5, 6, 7, 8, 1, 2, 3, 4, 5, 6, 7,
8 (16cts) PERFORMANCE
Track 12 Annihilate
Hit the key points, then talk to the feel. Let the
music work for you here!

Twist Combo
• Wide-walk the feet, knees soft, weight shifting
side to side
• Chest and shoulders turn, long arm sweeps
across the body, from the back, palm in,
fingers splayed
• Other hand pulls back, elbow leads, palm up
• Wide-walk the feet, double time, knees soft
• Elbow pulls wide at shoulder-height, tight fist,
palm back, drop arm to full extension, elbow
leads
• Long arm reach over head, at shoulder-width,
elbow leads, hand open, palm forward,
weight shift side to side

BODYJAM 84 © Les Mills International Ltd 2018

17. GROOVEDOWN
TRACK FOCUS
Super chilled to the end. Find the lean, find the bounce, take it old school. What a way to finish.

MUSIC EXERCISE REPS LEVEL

Rollin' Back setup
0:00 (High vocal note) 4x8 Wide Freeze with Shoulder Bounce “Shoulder 32x
bounce”
0:20 (Heavy beat) 4x8 Add Step Tap R, L x2 with Shoulder Bounce
(8cts) “Feet together”
Add Step Tap R, L x2 with Triple Shoulder
Bounce (8cts) “1, 2, 3” 2x
0:41 I’ve been rollin’ 8x8 Add (travel B) “Travel back” (16cts)
Add Kick Ball Change L, R x4 (travel F) (16cts)
“Kick, ball change” 2x

1:23 L-O-V-E on my 4x8 Walk R (L, R, L), Wide Tap R (transition to face L)
Repeat R “Walk 3, 2, 1” 4x
1:44 I come through 4x8 Add Freestyle option 4x

2:05 I’ve been rollin’ 8x8 Rollin' Back

Kick Ball Change 2x

2:46 Pluto _ Gotta dig 4x8 Lat Stretch L (16cts)

Repeat R (16cts) 1x
3:07 I come through 3½x8 Slow transition to Center Adductor Lunge 1x
3:25 I was in ½x8 Roll Up 1x
3:28 up (rolled up) 2x8 Wide Freeze with Breathe Arms (ascending/
descending) 1x
3:39 (Outro) 10x8 Freestyle to end or finish class

BODYJAM 84 © Les Mills International Ltd 2018

17. ROLLIN' 4:32 mins
Come Rollin’ with me… super chilled. Find the
lean, then let your body stop!

TECHNIQUE
Rollin' Back
• Feet shoulder-width apart, knees soft,
shoulder bounce, arms long, soft fists outside
hips
• Start feet together, under hips, tap the toes
wide, outside shoulder-width, weight shifting to
the outside
• Soft fists to the front corners, elbows in, single
Shoulder Bounce
• Triple Shoulder Bounce, fast
• Travel back, outside foot crossing behind
supporting leg

Kick Ball Change

• Low kick forward, to full extension, soft knee,
toes up
• Ball-change the feet, supporting leg under
hips, tap outside toes wide, weight shift to the
outside, natural swing of the arms
• Travel forward, super chilled

BODYJAM 84 © Les Mills International Ltd 2018

MASH IT!
After teaching this release four or five times, you can combine the main routines into one giant
extravaganza of a dance cardio experience.

• Teach this release to the end of Track 14A, Scream

• Leave out Tracks 14B to 17 and go straight into Track 18 Smash This Beat to continue with the
MASH IT! Block

18. SMASH THIS BEAT 3:52 mins

MUSIC EXERCISE REPS LEVEL
Twist Combo setup continued
(Continues from previous track)
0:00 (Surging synth) 4x8 Wide Walk with Palm Sweep at chest-height L, R 8x

0:14 (Surging synth) 8x8 Add Elbow Pull Wide, Arm Drop 8x

0:44 Smash this beat 2x8 Slow Wide Walk with Arm Circle F L, R (8cts) 2x
0:51 Smash this beat 2x8 Add Double Time 4x
0:59 (Build up) 4x8 Wide Walk with Arm Circle F L, R x4 (fast)
Back Turn R (travel L)
Add Wide Hip Rock F with Shoulder Roll B x4
(face R) (8cts)
Repeat R 1x
1:14 Smash this beat _ 8x8 Add Breakout 2x

1:43 (Long synth blast) 6x8 Step Touch L, R 12x

(Preview: Jamsterdam Routine)

2:06 (Heavy synth) 20x8 Jamsterdam Routine

Arm Circle Combo
Jamsterdam Routine 1x

Twist Combo setup continued

3:21 (Steady beat) 8x8 Twist Combo
Add Wide Walk with Arm Reach O/H L, R x2 4x

19. HULA HOOP 2:29 mins

MUSIC EXERCISE REPS LEVEL
0:00 (Fast claps) 2x8 Slide L, R with Shoulder Pop 4x
0:09 (Build up) 2x8 Fast Step Touch L, R 8x
0:18 a Hula Hoop _ 4x8 Walk OTS L, R 16x
(Preview: Hip Hop routine)

0:37 (oh) Let’s go 8x8 Hip Hop Routine 1x

1:14 (Synth blast) 2x8 Slide L, R with Shoulder Pop 4x

1:23 (Build up) 2x8 Fast Step Touch L, R 8x

1:32 a Hula Hoop _ 8x8 Hip Hop Routine 1x

2:10 Hoop. Round and 2x8 Slide L, R with Shoulder Pop 4x

2:19 a Hula Hoop _ 2x8 Fast Step Touch L, R 8x

BODYJAM 84 © Les Mills International Ltd 2018

20. OFF THE HOOK 4:49 mins
MUSIC EXERCISE REPS LEVEL
0:00 Let’s go 8x8 Twist Combo 4x

0:29 (Build up) 4x8 Step Touch L, R 8x

(Preview: Jamsterdam Routine)

0:44 (Heavy synth) 20x8 Jamsterdam Routine

Arm Circle Combo
Jamsterdam Routine 1x

1:57 (Light synth) 12x8 Twist Combo 6x

2:42 (Fade) 1x8 Step Touch L, R 2x

2:46 (Slow synth) 2x8 Slow Wide Walk L, R with Clap O/H 8x
2:54 (Slow synth) 2x8 Step Touch L, R with Clap O/H 4x
3:02 (Build up) 4x8 Step Touch L, R 8x
(Preview: Jamsterdam Routine)

3:17 (Heavy synth) 20x8 Jamsterdam Routine

Arm Circle Combo
Jamsterdam Routine 1x

4:30 (Outro) 4x8 Step Touch L, R 8x

4:45 (Fade) 1x8 Wide Freeze with Breathe Arms (ascending) 1x

BODYJAM 84 © Les Mills International Ltd 2018

MUSIC JAMSTERDAM
Annihilate (3:30)
Saint Bass City Rockers (4:43)
01 The Bloody Beetroots 12 Sophie Francis
2016 076 Records.
2017 Last Gang Record Inc. / eOne Music Canada. Written by: Unknown
Written by: Unknown

Unforgettable (Mariah Carey Fracture (3:56)

Remix) (2:46)
French Montana feat. Swae Lee & 13 Slumberjack feat. Vera Blue
2017 onelove.
Mariah Carey Written by: Addamo, Ehlers, Then

02 2017 Bad Boy Entertainment / Epic Records, a division

of Sony Music Entertainment. Under license from Sony
Music Commercial Music Group, a division of Sony Music
Entertainment. Scream (Extended) (3:06)
Written by: Kharbouch, Brown, Williams II, Washington,
Singh, Sutphin 14A Tiësto and John Christian
2017 Music Freedom Label Ltd.

We Be Burnin' (Recognize It) (3:27)

Written by: Unknown

Sean Paul
2005 Atlantic Recording Corporation for the United
3 States and WEA International Inc. for the world outside the
United States.
Scream (Extended) (0:44)
Written by: Marsden, Henriques, Thomas, Jarrett,
Cunningham
14B Tiësto and John Christian
2017 Music Freedom Label Ltd.
Written by: Unknown

HIP HOP
Begin Again (4:56)
Grrrrrrrr (3:05)
04 Sneaky Geezy 15 Knife Party
2014 Earstorm Records / Big Beat.
2017 DAM Music. Written by: McGrillen, Swire
Written by: Archer Mills

Don't Quit (2:09) This Feeling (Kryder Remix) (5:06)

DJ Khaled & Calvin Harris feat. Travis
Scott & Jeremih 16 L'Tric
Courtesy of the Universal Music Group.
05 2017 Epic Records, a division of Sony Music
Entertainment.Under license from Sony Music Commercial
Written by: Unknown

Music Group, a division of Sony Music Entertainment.

Written by: Khaled, Scott, Cossom, Felton, Wiles Rollin' (4:32)
Calvin Harris feat. Future & Khalid
Now And Later (Henry Fong
Remix) (2:00) 17 2017 Sony Music Entertainment UK Limited. Under
license from Sony Music Commercial Music Group, a

06 Sage The Gemini

2017 Global Gemini/Atlantic Recording Corporation.
division of Sony Music Entertainment.
Written by: Wiles, Wilbum, Khalid

MASH IT!
Written by: Schuller, Woods, Spargur, Wong, Kirkpatrick,
Clampitt

Badam (2:00)
Hardwell and Henry Fong Smash This Beat (3:52)
07 2017 Revealed Recordings B.V. licensed courtesy of
Central Station Records. 18
Hardwell
Revealed Music B.V. Under Exclusive License to Central
Written by: van de Corput, Fong, Webb, Smith Station Records.
Written by: van de Corput, Rindt

Questions (1:59)
Chris Brown Hula Hoop (2:29)
2017 RCA Records, a division of Sony Music
08 Entertainment.Under license from Sony Music Commercial
Music Group, a division of Sony Music Entertainment. 19 Spenda C feat. Keno
2017 Klub Kids.
Written by: Brown, Kembo, Hamlin, Bentley, Dotson, Written by: Lind
Moore, Turner Jr., Anderson

Off The Hook (Mark Sixma

Wobble & Jiggle (Extended) (3:13) Extended Remix) (4:49)
09 Bassjackers
2017 SpinninRecords.com. 20 Hardwell & Armin Van Buuren
2016 Armin Audio B.V. under exclusive license to
Written by: Unknown Armada Music B.V.
Written by: van Buuren, de Goeij, van de Corput

EIGHT (2:52) Wobble & Jiggle (Extended) (0:51)

10 Sneaky Geezy
2017 DAM Music.
Bassjackers
2017 SpinninRecords.com.
Written by: Archer Mills Written by: Unknown
ALT

Sorry Not Sorry (3:15) 09 Hula Hoop (2:14)

11 Demi Lovato
Courtesy of the Universal Music Group.
Spenda C feat. Keno
2017 Klub Kids.
Written by: Lovato, Brown, Douglas, Felder, Simmons Written by: Lind
BODYJAM 84 © Les Mills International Ltd 2018
EXPRESS FORMATS HEY INSTRUCTORS
30-MINUTE OPTION 1 When it comes to mixing up past releases, you
Track 1 Warmup can teach back as far as BODYJAM 32, with
Track 2 Isolations some exceptions:
Track 3 Dancehall
Tracks 4–10 Hip Hop Many of the older BODYJAM blocks have a
Total Time 28:14 considerably higher complexity level that will
be out of reach for many new members in your
30-MINUTE OPTION 2 class. If you teach the more complex routines
Track 1 Warmup from past releases, you will inevitably alienate
Track 3 Dancehall new participants, and they will be unlikely to
Tracks 12–16 Jamsterdam come back.
Total Time 29:28
For example, blocks to avoid:
45-MINUTE BODYJAM 37 Jazz Rock
Track 1 Warmup BODYJAM 38 Latin Block
Tracks 4–10 Hip Hop BODYJAM 39 Dance 4 Life
Tracks 12–16 Jamsterdam BODYJAM 40 Jive & Swing, Krump Club
Total Time 43:19 BODYJAM 43 Disco Cardio
BODYJAM 46 Tribal Explosion
NOTE: There is no Groovedown in most express BODYJAM 49 Street Jazz
format options. Please advise participants to keep
moving around after the class until their breathing If you have a more advanced audience who you
and heart rate return to normal and to do their have taught these routines to over many years,
own stretches to assist their recovery. then maybe you can pull out one of these blocks
once every six months. But if, like me, you have
The 30 and 45-minute class formats have been a bunch of new people in each class you teach,
customized for this release. then I strongly suggest you avoid these blocks
with higher complexity.

KEY However, there are some incredible older tracks,

full of magic and simple, pure dance feel:
F forward BODYJAM 41 La Bomba, BODYJAM 33 Hey
B back Mama, BODYJAM 42 Jam De Podium, and who
L left could forget the Battle from BODYJAM 32! Pick
mins minutes and choose your tracks carefully and you will
O/H over head have the floor on fire every week.
OTS on the spot
R right
Xreps perform the Sequence/Exercise x times
This move is featured in the new move
videos.

Please note the color to represent the correct level

of execution.

BASE FLAVA BREAKOUT

BODYJAM 84 © Les Mills International Ltd 2018

 CREDITS
Music Selection – Gandalf Archer Mills
Choreography – Gandalf Archer Mills
Creative Consultant – Phillip Mills
Chief Creative Office – Dr Jackie Mills
Creative Director – Diana Archer Mills
Program Planner – Hannah Brooking
Technical Consultant – Andrew Newmarch

From L-R: Claude Messi Fouda (shadow), Shey Shehovich,
Pierre Luc Camier (shadow), Philip Harrison, Igor Kuzyakov (shadow),
Gandalf “G” Archer Mills, Tito Benjamim Correia (shadow),
Charlotte Ranque (shadow)
PRESENTERS
Gandalf “G” Archer Mills (New Zealand) is
Program Director for BODYJAM. He is based in
Auckland and has dedicated his life to dance,
performance and teaching.

JAM JAM JAMSTERDAM is what we call boomin’ Hip Philip Harrison (UK) is a BODYJAM,
Hop fused with Dancehall fire; a mix of Sneaky Geezy BODYCOMBAT and SH’BAM Trainer.
and a whole lot of European love. A huge thank-you
to all who made it to this historical filming, turning that Shey Shehovich (UK) is a BODYJAM,
round stage into a red-light dance party like no other. BODYCOMBAT and SH’BAM Trainer and a
CXWORX Instructor.
Track 1 warms us up at level 11 (it only goes up to
10, remember) with GUITARS! How often do we have
guitars in Jam? Not often, says Gandalf – so enjoy that
humongo drop.

Then Track 2 is an Unforgettable remix of that

Rap/Moombah/Reggaeton heater you have heard on
the radio all year. Last pun of the sizzler, I promise.

Big Illy Philly takes you through even more Dancehall

with the classic jam We Be Burnin’, then our HIP HOP
block this release is a beautiful mash of modern, sharp,
Salsa bounce, and twerky twerk. Grrrrrrrr is huge,
Don’t Quit will have you singing your way through the
learning, then this new fire Badam is totally different
from what you’re used to. Questions takes it back to
radio land, before Wobble & Jiggle brings the house
down (and your butt 'round).

Sassy McSass Pants floats us through the Recovery

like your whole body is made out of lollipop, before
the HUGE sounds of JAMSTERDAM take over.
Annihilate sounds exactly how it… ummmm… sounds.
Fracture is slow and beautiful for the learning phase
of the trickiest combo, then Scream lets you put it all
together while your class participates in a non-stop…
crap, sorry I know I said no more puns, but it’s me, and
well, here goes…. SCREAM.

The last two tracks of the JAMSTERDAM block are

designed for space – for your class to relax and sink
into the journey which perfect musical interpretation
combined with dance can create. Keep your voice to a
minimum and let the textural contrast take over.

There is so much in this new release to keep your class

coming back for more. Remember, you don’t have to
teach the full release at once – start with a block, or
even a routine, and let the new choreography grow
organically through your class till everyone is an addict.

BODYJAM 84 © Les Mills International Ltd 2018

OUR DECLARATION OF INTENT
The les mills global family is made up of 17,500
fitness clubs, 130,000 instructors and millions of
participants from 100 countries around the globe.
Separated by geography, religion, race, color and
creed, we are united in our love of movement,
music and the pursuit of healthy living, both for
ourselves and our planet.
At les mills we believe in the dignity of each
individual within our community and strive to
respect the rights and freedoms of all.
In our choice of role models, music and
movements we understand that different people
and societies have different standards for dress,
popular culture and dance.
We also know that what is considered
appropriate in some contexts can be seen as
inappropriate
in others.
As a company that leads group fitness
experiences for millions of people every day, we
walk a fine line between delivering cutting-edge,
innovative products and ensuring that accepted
norms are upheld and respected.
BODYJAM 84
Choosing, licensing and matching choreography
to the right music is a huge challenge! We screen
the music we use and try to avoid language and
references that may cause offense. If we can,
sometimes there will be an alternative track
(at the bottom of the track list) for you to use
instead.
We embrace open communication with our
global family so differences of opinion can be
expressed, and compromises reached.
Above all, we are passionate about delivering
life-changing fitness experiences, every time,
everywhere.
BE LOUD AND HEARD
Tell us what you think of this release.
Visit lesmills.com/BLAH
© Les Mills International Ltd 2018