Pdf !full! - Bodypump 80 Choreography Notes
The Ultimate Guide to BodyPump 80: Choreography Notes, Track Breakdown, and PDF Resources
For Les Mills instructors, few things spark as much nostalgia and technical respect as BodyPump 80. Released in the golden era of the program (circa 2013), Release 80 is widely regarded as a "grinder." It strips back theatrics and focuses on the core tenets of high-repetition weight training: time under tension, lactic acid tolerance, and mental grit.
If you are searching for "BodyPump 80 choreography notes PDF," you are likely preparing for a class, refreshing your memory for a training assessment, or looking to add a classic, tough release to your teaching rotation.
Important Note: Les Mills holds strict copyrights over its intellectual property. While PDFs of "cheat sheets" created by independent instructors exist for educational purposes, official choreography notes are provided only via the Les Mills Instructor Portal. This article synthesizes the verified choreography structure, coaching cues, and music timing for BP80 to help you master this legendary release. bodypump 80 choreography notes pdf
Track 4: Back
- Song: Centuries (Fall Out Boy)
- The Legend: This is why Release 80 is famous. The "Wide Grip Row" section is brutal.
- Timing: The chorus hits with a 2/2 tempo.
- Crucial Cue: "Don't drop the chest. Squeeze the shoulder blades before you drive the elbows."
- The Peak: A 32-second static hold halfway through. (Watch your lower back!)
1. Introduction
BodyPump™, developed by Les Mills International, is a barbell-based group fitness program utilizing the "Rep Effect"—high repetitions with low to moderate weights. Each quarterly release introduces new music and choreography. Release 80 marked a significant entry in the program's timeline, notable for its mixture of classic athletic training principles and specific isolations.
The choreography of BodyPump™ is strictly formatted into eight distinct tracks, each with a specific physiological goal. This paper outlines the reconstructed choreography notes for Release 80, detailing the "Micro-moves" and set structures that define the release's physical demands. The Ultimate Guide to BodyPump 80: Choreography Notes,
6. BICEPS (Track 6) – 4:30
- Song: [Title / BPM ~120]
- Bar + light-to-moderate weight
| Exercise | Timing | Counts | |----------|--------|--------| | Curl (wide grip) | 2/2 | 32 | | Hammer curl (neutral) | 2/2 | 32 | | Isolation curl (one arm) | 4/4 | 32 (16 per arm) | | Combo: wide + hammer | 1/1 each | 32 | | Repeat block | | |
Finisher: 8x curls, 8x holds (bottom position) – repeat 4x. Song: Centuries (Fall Out Boy) The Legend: This
The Anatomy of BodyPump 80
Before diving into the track-by-track notes, it is critical to understand the structure of this release. BodyPump 80 consists of 10 tracks, including the iconic warm-up, a concentrated squat track, and the infamous "no-rides" lunge track.
| Track | Focus | Key Move | Difficulty | |-------|-------|----------|------------| | 1 | Warm-up | Deadlift to Row | Beginner | | 2 | Squats | Pulsed Squats | Advanced | | 3 | Chest | 4-2-1 Tempo Press | Intermediate | | 4 | Back | Power Press (dead stop) | Advanced | | 5 | Triceps | Close-grip press + dips | Intermediate | | 6 | Biceps | 7s (7 reps, 7 holds) | Advanced | | 7 | Lunges | Static lunges + pulse series | Expert | | 8 | Shoulders | Single-disk raise + upright row | Intermediate | | 9 | Core | Plank rotation + oblique crunch | Intermediate | | 10 | Cool-down | Hamstring stretch | Beginner |
