Bodypump 80 Choreography Notes Pdf

BodyPump 80 is a high-energy release from 2012 known for its powerful tracks and traditional lifting techniques. While official instructor PDF notes are only available to certified Les Mills instructors through their official portal , the following breakdown covers the choreography highlights and technical focuses of this classic release. Release 80 Tracklist & Highlights

Each track in this 55-minute workout targets a specific muscle group.

Warm-up: Resuscitate Me – Focuses on full-body engagement and light "Set Position" movements like deadlifts and upright rows.

Squats: September – Uses the heaviest bar weight for high-repetition leg work.

Chest: Smells Like Teen Spirit – Lying on the bench top, focusing on controlled bar presses.

Back: Till the World Ends – Features the Power Press, where you clean the bar to the chest before pressing overhead.

Triceps: Eye Of The Tiger – Emphasizes tricep extensions and push-ups. bodypump 80 choreography notes pdf

Biceps: Hands Up! – Classic bicep curls often involving varying tempos (e.g., 2/2 or 3/1 counts).

Lunges: San Francisco – Focuses on lower body endurance with repetitive leg lunges.

Shoulders: Blood Is Pumping – Uses a mix of barbell presses and hand weight lateral raises.

Core: Mr. Saxobeat – Floor-based crunches and abdominal stabilization.

Cool-down: The Lazy Song – Stretching and muscle recovery. Technical Cues from Release 80

Instructors prioritize safety and "The Rep Effect" to achieve muscle fatigue through high repetitions. Key Movements BodyPump 80 is a high-energy release from 2012

Deadlift: Slide bar down thighs, no lower than the kneecap, with a neutral spine.

Power Press: Upright row the bar (elbows high), drop under it by bending knees, and press to the top.

Clean & Press: Keep the bar close to the body; do not let knees track forward of the toes during the "catch".

💡 Pro Tip: To master the "Rep Effect," aim for 800 reps across the eight main muscle tracks using light to moderate weights. If you'd like to dive deeper, I can help you with: A track-by-track breakdown of the specific rep counts Advice on weight selection for each specific muscle group

Comparison with newer releases like the latest Q1 '26 highlights Class Notes: What to expect in Les Mills BODYPUMP - 24Life

Track 10: Cool Down / Stretch

  • Song: A Sky Full of Stars (Coldplay)
  • Focus: Deep lat stretch (to thank your back for surviving Track 4) and Quad stretch.

Track 8: Shoulders (The Ouchie Track)

  • Song: Higher (The Twelves)
  • The Move: Upright rows into Arnold Presses.
  • The Crucial Safety Note: Keep the upright row grip wide (shoulder width). Narrow grip will impinge the rotator cuff.
  • The Burn: 4x Presses, 4x Pulses. Repeat until failure.

4. Chest Track

Objective: Pectoralis Major development. Equipment: Step platform and barbell. Key Choreography Notes: Song: A Sky Full of Stars (Coldplay) Focus:

  • Set 1: Wide Grip Chest Press. The choreography emphasizes the eccentric phase (lowering).
  • Set 2: Narrow Grip Press. This shifts the focus toward the triceps and inner pectorals.
  • Set 3: Push-Ups.
    • Phase A: Standard push-ups.
    • Phase B: Wide hand position push-ups.
    • Phase C: "Hover" holds (holding the bottom position).

Technical Note: The combination of barbell work and bodyweight push-ups in Release 80 creates a high-volume fatigue environment for the chest muscles.

Why BodyPump 80 Stands Out

Release 80 arrived at a pivotal moment. It bridged the gap between the raw, heavy lifting of earlier releases and the modern, functional movement patterns of today. The tracklist is legendary among enthusiasts, featuring tracks like "The Phoenix" (Fall Out Boy) for warm-up and a notoriously grueling back track set to "Warriors" by Imagine Dragons.

Key characteristics of BP80 include:

  • Extended Lunge Track: A 6-minute endurance burner focused on static lunges rather than dynamic pulses.
  • Complex Shoulder Pyramids: The overhead press segment features a unique 8-6-4-2 rep pyramid that tests mental fortitude.
  • Power Chest Track: A combination of slow, heavy presses and rapid speed reps designed to spike the heart rate.

Track-by-Track Choreography Notes (BP80)

Below are detailed instructor notes for each track. Use these to build your own cheat sheet or to study before teaching.

2. SQUATS (Track 2) – 5:30

  • Song: [Title / BPM ~130]
  • Weight: Heavy plate + 1 heavy set aside.

| 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.”

Practical Usefulness

  • For New Instructors: This PDF is a gold standard for learning how to map out a class. It shows exactly how to count, when to change positions, and how to layer complexity.
  • For Seasoned Instructors: It serves as a great refresher. If you haven't taught BP80 in a while, a quick glance at the PDF brings back the specific patterns (like the unique Lunge combinations in Track 6) instantly.
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