BODYPUMP™ Release 94 Review

It’s been a few weeks now that I’ve taught Les Mills’ BODYPUMP™ Release 94; see my review on it below.

p.s. If you haven’t taken a Les Mills’ BODYPUMP™ class, I highly recommend this class. It changed my life, and it can change yours too. If you want to know more about BODYPUMP™, you can read about what the program is here.

Basically though, each 1 hour class uses a barbell & plates, begins with a warm-up, goes through each major muscle group, and ends with a core track and cool-down.

Every three months (i.e. every quarter), Les Mills, the leading global fitness class brand, releases new music, choreography, and education for instructors all over the world. I love, love this! That means that each time we get new stuff, or “a release,” we get to learn it, practice it, and then launch it to our members. It’s tons of fun!

We’re on release 94 now, and each release gets better and better! I’ve been in my 3rd trimester of pregnancy while teaching this release and am feeling great.

BODYPUMP™ Release 94 Review

Les Mills' BODYPUMP Release 94 Review

Track 1 – Warmup. Song: “Heroes (We Could Be)” I like this warmup-the song has a great message & catchy tune and the actual warmup exercises are perfect for getting the body ready for this particular workout ahead. I like how we do ‘practice’ power presses–that is a new addition and it really sets the participants up well. My weight selection: 20 lbs.

Track 2 – Squats. Song: “Everybody Go!” This squat track is a good one and the music is fun, but it’s not my favorite squat track. Again, like last release, I want to love it because I like the combination (4 quick reps & then down & hold/slow rise twice), but it just isn’t a super challenging squat track in my opinion. I miss the bottom halves squats which are always a guaranteed quads/glutes burner.  My weight selection: 55 lbs.

Track 3 – Chest. Song: “Burnin’ Up”  This chest track is really awesome. I love the song, and I adore the bottom half pulses and the use of pushups in this track. There is an option to do regular pushups on the beat or to pulse it out at the base of the pushup and boy, do those pulses buuuuuurn! The song is a bit mellow in parts so it’s not a massive track with huge intensity in that way, but the actual workout is really intense! Love! My weight selection: 40 lbs

Track 4 – Back. Song: “Today (Scooter Remix)”  This track is pretty simplistic & straight forward which I love in a back track. We get to focus on technique in the first set & then power & precision in the 2nd & 3rd sets because they are similar. We do a lot of deadrows, power presses, and some deadlifts, so it’s a great track to improve form and try out some extra weight on the bar. The song is good for the track, and it seems the participants like the challenge of adding weight during the two short breaks. (I may or may not strongly invite them to follow along with me as I add weight each time too). My weight selection: 40 lbs.-1st set, 45 lbs-2nd set, 50 lbs-3rd set

Les Mills' BODYPUMP Release 94 Review

Track 5 – Triceps. Song: “Lips Are Movin”  I love this song and can’t stop singing along (much to my class’ dismay, I’m sure). It’s a fun track and has a nice burn to it in all the bottom half pulses during triceps dips and triceps seated extensions. I would say that it isn’t the hardest triceps track mainly because it feels like the triceps kickback rows are less intense than dips, and that section is longer than the dips section, but you still get a great workout nonetheless. My weight selection: 10 lbs plate; 5 lb. plate

Track 6 – Biceps. Song: “Get ‘Em Up As with most biceps tracks it seems, I don’t love this song. It’s just not my favorite genre of music, so I have a harder time loving it overall. Plus this track feels super repetitive & a bit boring. Don’t get me wrong, it delivers quite a punch to the biceps with a ton of pulsing mid-range plate curls, but I still can’t quite love it. My weight selection: 20 lbs.

Track 7 – Lunges. Song: “We Make It Bounce” This is a great lunge track that uses plated front-loaded squats and plated lunges to deliver a burn that rivals many other glutes/lunge tracks because of so so many pulsing lunges/squats! The key in this track is to really coach correct depth in the lunge and solid work through the front heel so that the burn is felt in the glutes. The song is super fun and it’s easy to use the lyrics to create a fun atmosphere whilst working hard in those bottom half pulses. Make it bounce! 😉 It’s a track that everyone seems to love! My weight selection: 20 lbs.

Track 8 – Shoulders. Song: “This Is How It Goes”  Any shoulder track that includes pushups and a decent amount of barbell work is a great one in my book! To be completely honest here, I haven’t taught this track in a class yet (right now I teach a 45-minute format), but I’ve tried it on my own and like it a lot! My weight selection: 20 lbs.

Track 9 – Core. Song: “Baby Don’t Lie”  As with a few of the previous releases, this core track is good, but I feel like it’s missing a hover variation. I think teaching CX has made me a core-workout snob, haha! With that being said though, the use of a plate in crunches & single-leg bridges are great exercises as well to hit important aspects of the core. My weight selection: 10 lbs

Track 10 – Cooldown. Song: “Only Love Can Hurt Like This”  Not much to say here other than it feels good to reach this point & stretch out. No weight selection.


Overall I really like the workout of this release because of the focus in adding reps (1000+ reps in just an hour!), and maintaining continuous tension in the muscles throughout the workout. It delivers quite a punch! The release is pretty great music wise (IMO), but I still feel some of the tracks could have included a bit more variety to make them either harder or a little less repetitive.

Finally, I think that with such an emphasis on holding tension in the muscles in this release, it is key as a participant to try hard to follow range/technique cues and as an instructor to cue those really well. BODYPUMP™ is a great workout, but even more so when done with precise movements.

Happy PUMPing, friends!

-see all my other Les Mills’ posts here


Have a GREAT day, everyone! <3

If YOU’ve tried BP 94, what are YOUR favorite tracks??! What song would YOU love to see in a BP release??!

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  1. how fun! soooo when are you coming back to stl to teach? 😉
    Linz @ Itz Linz recently posted…Café de Paris Dip RecipeMy Profile

  2. I just taught 94 for the first time last week after coming back from having a baby. What a challenging realease to come back from a 3 week pump hiatus. I love the triceps and lunge tracks. I was so incredibly sore after but I love it. I’m teaching it again tonight. Are you planning on teaching until your body tells you otherwise? I stopped at 38 1/2 weeks. The clean and press was just too hard with a big ol’ preggo belly!
    Julie @ recently posted…The Rise of the Wellness GuruMy Profile

  3. Deb D says:

    Like we talked about in class, I like the new release and the music for most of it… especially the CXworks portion. My favorite is the “Bounce” song for lunges…. a great burn and a fun song!

  4. As always, love reading your thoughts on the newest releases! We’re launching later than usual this time, so I don’t teach this for the first time until Monday. Speaking of which, I need to majorly get on memorizing choreo for it!
    Ashley @ My Food N Fitness Diaries recently posted…How My Passion For Fitness Has EvolvedMy Profile

  5. Fiona says:

    I’m so sad to be missing a whole release! Can’t until September!!! I feel like I like the song choices and love that the lunge track does squats and lunges..I find lunges are my hardest track so I like when they switch it up 😉 I guess I’ll just have to wait for Release 95!! Think of me every time you do Pump until September :)

  6. I love reading your BP reviews so I know what’s coming because your gym launches before mine. I’m sure I will leave the workout a sweaty hot mess and sore but I love most of those songs. Plus it’s so awesome you are able to teach body pump and lift weights while pregnant! Very inspirational :).
    Amy Lauren recently posted…Training for Fall Races (July 20-26)My Profile

  7. Looks awesome! We have this at my gym and I have yet to try it.. but this just made me want to!!
    Liz recently posted…Staying on Track with Journal MenuMy Profile

  8. I literally just finished typing up my review of BP94 to share on the blog next week! We have a lot of similar thoughts. Bounce is awesome. I love the back track – adding weights to each set really ups the intensity and I think triceps is a little easy – but I love the song! Can’t wait for 95!!
    Katie @ running4cupcakes recently posted…Balance Bar Summer Shape Up–staying active this summer {+giveaway!}My Profile

  9. I loveeee the lunge track in 94 – I think the name of the song is perfect for the type of movements 😉 We release at our Y here in Naples on Saturday so I’ll be doing it for the next 2 weeks. Can’t wait!
    Becky @ Olives n Wine recently posted…#98 Treat Yourself TuesdayMy Profile

  10. Yay! I love this release! The lunge track is my favorite- WE MAKE IT BOUNCE!
    I think this was a fun one to train on with lots of good music.
    [email protected] recently posted…WIAW: How much protein do I need?My Profile

  11. Sadly, I only got to do this one in its entirety once because of other obligations during my regular class times the last couple weeks, and mixing it up started happening this week. I definitely loved the warm up, chest (a sh’bam song too!), back, and triceps. Okay, maybe I loved to hate lunges too. I thought the music on the whole was really good and the workout as a whole was great too. The bicep was a double strike for me though – I didn’t care for the song and I can’t hold the 10lb plates and 5lb was way too light and boring. I tried it yesterday with 15 on the bar (7.5 on each side, my regular bicep weight) and that definitely made a difference. The cooldown is in Flow right now too. :) I’m excited for NEW NEW releases at the El Segundo Quarterly in two weeks :)
    Breanne recently posted…Lessons In Running (1)My Profile

  12. Hi Annette … so you don’t teach shoulders in your 45-minute BODYPUMP format? I teach shoulders in my 45-minute format and I leave out core and biceps (or triceps), because I teach a core class right after it, so no need to hit the core when most people are staying. The shoulders track is one of the hardest yet I think too. Especially when you use your normal shoulder weight, because we’ve already done so many push-ups in the chest track. As far as all of your other thoughts, I mostly agree with them. I LOVE the lunges track, and also like the chance to preview the power press in the warm-up. It seems like the members are enjoying this release too! Yay for Les Mills!
    Ashley @ A Lady Goes West recently posted…Just a little chatting and some food picturesMy Profile

  13. I’ve been looking forward to reading a review on the new release! I’ve done it a few times now & really enjoy the actual workout. I felt like this release had a lot more cardio in it compared to others, maybe because of all the pulses. I’m really not a fan of any of the songs though! :(

  14. great review… 94 was just middle-of-the-road for me but not by any means a poor release.
    chest track pulses are the highlight.
    fantastic cooldown song.

    best to you on your pregnancy/delivery.

    see you for 95~

  15. Love reading your blog! Keen to know what you all time favourite is from the 80’s and 90’s releases ? Best of luck with the baby What an inspiration you are !!


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