Bodypump 80 Choreography Notes Pdf -

Below is a concise, structured set of choreography notes for Les Mills BodyPump Release 80 that you can copy into a document and export as a PDF. This assumes standard BodyPump class structure (Warm-up, Squats, Chest, Back, Triceps, Biceps, Lunges, Shoulders, Core, Cooldown) and typical track durations; adjust timing to the official release if needed.

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Track 1 — Warm Up (approx. 5 min)

Track 2 — Squats (approx. 4–6 min)

Track 3 — Chest (approx. 4–5 min)

Track 4 — Back (approx. 4–5 min)

Track 5 — Triceps (approx. 3–4 min)

Track 6 — Biceps (approx. 3–4 min)

Track 7 — Lunges (approx. 4–5 min)

Track 8 — Shoulders (approx. 4–5 min)

Track 9 — Core (approx. 3–4 min)

Track 10 — Cooldown / Stretch (approx. 3–5 min)

Class Flow & Timing Notes

Progressions & Modifications

PDF Export Instructions (copy into Word/Pages/Google Docs)

Short Checklist for Instructors

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Unleashing the Power: A Deep Dive into BodyPump 80 BodyPump 80, first launched in clubs in January 2012, remains a standout release in the Les Mills archives. Known for its high-energy tracks and demanding shoulder and lunge sequences, it’s a classic that many instructors still revisit for a high-intensity strength endurance challenge. BodyPump 80 Tracklist & Highlights

The release is famous for featuring a "propulsion lunge" and a notoriously difficult shoulder track designed as circuit-style training. Target Muscle Group Song Title & Artist Warmup "Resuscitate Me" – September Squats "The Edge Of Glory (Glory Mix)" – Red Beans & Rice Chest "Smells Like Teen Spirit" – Ninth Immortal Back "The Tide" – Twilight Triceps "Till The World Ends" – Britney Spears Biceps "Eye Of The Tiger" – Altiyan Childs Lunges "Fading Like A Flower (Club Radio Mix)" – Dan Winter Shoulders "Hands Up! (Sample Ripperz Remix)" – Jens O. Core "Rolling In The Deep" – Colourbox Cooldown "Fade Into Me" – David Cook Key Choreography Innovations

The Propulsion Lunge: An intense cardio-focused move where you step back and then jump off the grounded leg while bringing the back knee up.

Shoulder Circuit: This track includes overhead presses with the bar, followed by plate work with the rotator press, and two sets of 16 pushups on the floor.

High-Volume Squats: This track contains nearly 150 squats, emphasizing single repetitions to drive the heart rate up early in the workout.

Core Endurance: The abdominal track features challenging hovers and side planks that demand significant shoulder and core stability. Where to Find More

Official choreography notes and masterclass videos are typically restricted to certified instructors via the Les Mills Instructor Portal. For those looking for historical context or fan reviews, resources like the Peanut Butter Runner blog offer detailed breakdowns of the release's intensity. BODYPUMP 80 Tracklist | Barbara Bailey - WordPress.com

| Move | Timing | Counts | |------|--------|--------| | Wide squat | 2/2 | 32 | | Narrow squat (pulse) | 1/1 | 32 | | Wide squat (bottom half) | 1/1 | 32 | | Narrow squat (full range) | 2/2 | 32 | | Repeat block | | | | Finisher: 16 fast narrow squats + 8 wide squats (x2) | | |

Coach cue: “Hips back, chest proud, weight in heels.” bodypump 80 choreography notes pdf

If you download a PDF from a shared instructor drive (use these ethically), do not just memorize the numbers. Use the PDF to internalize the story of the release.

Objective: Quadriceps and Glute strength focus. Key Choreography Notes:

Analysis: Release 80 is often cited for its "heavy" Squat track. The choreography discourages locking the knees at the top, forcing continuous tension on the quadriceps.

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.

Difficulty Rating: 8/10 (The Back track alone is a 9). Music Quality: 10/10 (Absolute bangers).

If you haven't done this release in a while, load up your bar slightly lighter than you think you need for the Squats and Lunges. The tempo is deceptive, and the volume is high.

Are you a fan of Release 80? Drop a comment below with your favorite track from this list! 👇

Disclaimer: Les Mills, BodyPump, and RPM are trademarks of Les Mills International Ltd. This blog post is for educational and nostalgic purposes. Always consult a physician before starting a new workout routine.

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. Cue: "Lower the back knee straight down

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.

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:

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 Below is a concise, structured set of choreography

Understanding the 8-count musical structure is essential for timing transitions. For example: New Bodypump instructor- help learning the choreography