This guide explores the choreography and structure of Les Mills BodyPump 80, focusing on the specific tracks and coaching insights found in the choreography notes. BodyPump 80 Tracklist and Exercise Highlights
The choreography for this release follows the standard 10-track format, targeting major muscle groups with high repetitions.
Track 1: Warmup – Resuscitate Me (September): Features dynamic stretches and light barbell movements. This version includes a higher cardio focus than typical warmups, using more single repetitions for dead rows.
Track 2: Squats – The Edge Of Glory (Glory Mix) (Red Beans & Rice): A high-intensity track containing nearly 150 squats. It emphasizes single reps and pulse variations to drive the heart rate up.
Track 3: Chest – Smells Like Teen Spirit (Ninth Immortal): Standard chest presses and push-ups, concluding with a challenging set of 20 single repetitions.
Track 4: Back – The Tide (Twilight): Features the "power press combo" (one clean and press followed by three overhead presses). It also includes triple dead rows and wide rows to target the posterior chain.
Track 5: Triceps – Till The World Ends (Britney Spears): Focused on overhead extensions, kickbacks, and close-grip presses. It is noted for its high difficulty level. bodypump 80 choreography notes pdf
Track 6: Biceps – Eye Of The Tiger (Altiyan Childs): A continuous track with no breaks, utilizing various curl grips to maintain tension.
Track 7: Lunges – Fading Like A Flower (Dan Winter): Introduces an "epic propulsion lunge" near the end—a step-back lunge that transitions into a knee-up jump on the grounded leg.
Track 8: Shoulders – Hands Up! (Jens O): Designed as circuit-style training. It begins with overhead presses (barbell), moves to a plate circuit featuring the rotator press, and includes 16 push-ups before returning to the bar.
Track 9: Core/Abs – Rolling In The Deep (Colourbox): Includes long-hold hovers, planks, and side planks that challenge core stability.
Track 10: Cooldown – Fade Into Me (David Cook): A focused stretching segment for recovery. Instructor Coaching and Form Cues
Effective execution depends on following the "Layer 1" (Position and Execution) cues often highlighted in the notes: This guide explores the choreography and structure of
Clean & Press: Keep the bar close to the body, use the legs to drive the weight up, and brace the abs throughout the movement.
Wide Rows: Pull elbows wide and high, squeezing the shoulder blades together at the top.
Set Position: Heels under hips, toes slightly out, knees soft, chest lifted, and core braced. Choreography Note Terminology
Understanding the 8-count musical structure is essential for timing transitions. For example: New Bodypump instructor- help learning the choreography
| Move | Timing | Counts | |------|--------|--------| | Bench press | 2/2 | 32 | | Alternating press | 2/2 | 32 | | Fly (elbows bent) | 4/1 | 32 | | Fly + press combo | 2/2 | 32 | | Repeat once | | | | Finisher: 8 fast presses + 8 fly (repeat 4x) | | |
Song: "Stay with Me" – Sam Smith Timing: Slow tempo. Song: [Title / BPM ~125] Equipment: Bar +
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 |
The Squat to Lunge transition is brutal. BP80 has back-to-back lower body tracks with only 45 seconds between. Advise participants to strip off 30-40% of their squat weight before lunges.
The ‘Power Press’ back track demands reset form. Do not rush the dead-stop. Say: “Bar touches floor, then explode up. No bouncing.”
Music sync is tight. BP80 uses extended mixes. Practice with the actual release CD (or official Les Mills iTunes tracks) because the breakdowns hit exactly at rep changes.
Modifications for the lunge track: Offer the option to keep back foot on the step (elevated reverse lunge) for participants with knee issues.
Celebrate the finisher. At the end of Track 9 (core), give a high-five round. BP80 is mentally taxing.