Bodypump 80 Choreography Notes Pdf Repack -

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.

Track 6: Biceps – Eye Of The Tiger (Altiyan Childs): A continuous track with no breaks, utilizing various curl grips to maintain tension. bodypump 80 choreography notes pdf

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. This guide explores the choreography and structure of

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

Track 10: Cool Down/Stretch

Song: "Stay with Me" – Sam Smith Timing: Slow tempo.

  • Standard static stretching: Quad, Hamstring, Glute, Tricep, Pec, Lat.

How to Use a "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.

  1. Print it, don't tablet it: Muscle memory is tactile. Print the PDF, put it in a page protector, and tape it to the base of your weight rack during practice.
  2. Color code the cues: Use a highlighter. Yellow = Safety cues. Pink = Musical timing changes (e.g., "Chorus = 8 reps"). Green = Motivational cues.
  3. Audit the "Transition map": The best PDFs include a 2-line transition note (e.g., "Immediately after back track, ditch the bar, grab the bench for triceps"). Practice these transitions until they are silent and seamless.

Track 3: Chest – "Tsunami" (DVBBS & Borgeous)

Duration: 5:20
Tempo: 140 bpm
Rep speed: 2 down, 1 up, 2 hold (4-2-1 tempo)

Choreography notes:

  • First progression: 16x 4-2-1 tempo presses (use 50% of squat weight)
  • Second progression: 8x wide grip + 8x close grip
  • Breakdown: 4x single arm (alternating)
  • Finisher: 8x fast small-range presses + 8-second static hold at top.

Warning: BP80 chest track has a long eccentric phase. Ensure warm-up includes shoulder mobility. Track 10: Cool Down/Stretch Song: "Stay with Me"

Track 5: Triceps

  • Song: Outside (Remix Instrumental)
  • The Move: Close grip press and overhead extensions.
  • Timing: 3/1 tempo (Three counts up, one count down for negatives).
  • Warning: Do not ego lift here. Elbows must track straight to the ceiling.

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.”

The Ultimate Guide to BodyPump 80: Choreography Notes, Track Breakdowns, and PDF Resources

Published by: Fitness Instructor Hub
Reading Time: 8 minutes

How to get the official PDF

If you are a certified instructor, you can find the official BodyPump 80 Choreography Notes (PDF) and the Masterclass video on the Les Mills Instructor Portal (Releases) .

Search instructions for the portal:

  1. Log into your instructor account.
  2. Navigate to "Release Library."
  3. Filter by Program: BodyPump.
  4. Select Release 80.
  5. Click "Support Materials" to download the PDF.

If you are a participant looking for the notes: Ask your local instructor nicely! Many legacy instructors keep binders of old releases and might let you snap a photo of the notes page.