Alternating single bicep curls with triple bottom-half pulses. Track 7: Lunges Song: Gave You Everything – The Big Bopper Weight Selection: Bodyweight or light-to-medium barbell.
Before diving into the tracks, it is essential to understand the pedagogical framework found in the BodyPump 80 instructor manual. This release heavily emphasizes , a formula utilizing high repetition counts (around 800 reps per class) with low-to-moderate weights.
: "The Edge Of Glory (Glory Mix)" by Red Beans & Rice. Focuses on driving through the heels and squeezing the glutes.
: This track contains nearly 150 squats , emphasizing single repetitions to drive the heart rate up early in the workout. bodypump 80 choreography notes pdf
Multi-phase choreography switching rapidly between barbell work and free weight plate work. Track 9: Core Song: Fly – Nicki Minaj feat. Rihanna
BodyPump™ Release 80 represents a classic iteration of the Les Mills methodology, prioritizing functional strength and high-repetition endurance over complex dance-like choreography. The technical structure relies heavily on tempo manipulation—specifically the bottom-heavy squats and slow eccentric phases in the back track—to induce muscular fatigue. While official PDF notes remain proprietary, this reconstruction outlines the specific biomechanical demands and sequencing that defined the release for instructors and participants globally.
(one clean and press followed by three overhead presses). It also includes long sets of triple dead rows and wide rows designed for high calorie burn and muscular endurance. Track 2 (Squats): This release heavily emphasizes , a formula utilizing
This track features a massive rep count with sustained time-under-tension. Instructors must focus cues on maintaining a chest-up position and hitting a 90-degree angle at the knees. Track 3: Chest Song: Smells Like Teen Spirit – The Fireman Focus: Pectorals, anterior deltoids, and triceps.
Dynamic and static stretches for the hamstrings, glutes, quadriceps, chest, and upper back. Coaching Tips for Instructors Using the Notes
The choreography in this release is strictly timed to the rhythm of the music. The synchronization of auditory cues with physical exertion enhances neuromuscular coordination and helps participants push through physical fatigue. Full Tracklist and Choreography Focus : This track contains nearly 150 squats ,
Slow, controlled lifting of the shoulder blades off the floor.
Side Raises, Upright Rows, Overhead Presses, Push-presses.
Preparatory movement and synovial fluid mobilization. Music Style: Moderate tempo, energetic. Key Exercises:
1 count down, 1 count hold at the bottom, 2 counts to return to the top.
Unleashing the Power: A Deep Dive into BodyPump 80 BodyPump 80, first launched in clubs in , 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