: "Fade Into Me" by David Cook. Stretching and recovery. Key Coaching Elements
Transitioning to hand weights to isolate the lateral head of the deltoid.
The Ultimate Guide to BodyPump 80: Tracklist, Choreography, and Masterclass Breakdown bodypump 80 choreography notes pdf
BodyPump 80 represents a historic milestone for Les Mills, marking 20 years of the world’s most popular barbell workout. Released to fitness clubs globally, this specific edition combined high-intensity endurance training with an iconic, driving playlist designed to push the boundaries of "The Rep Effect."
Use the notes to know when to change plates (e.g., from squat weight to back weight) to keep the flow consistent. Where to Find the Notes : "Fade Into Me" by David Cook
Disclaimer: BodyPump and Les Mills are registered trademarks. This article is for educational and choreographic analysis purposes. Always refer to your official Les Mills instructor materials for the definitive track notes.
: "Smells Like Teen Spirit" by Ninth Immortal. A high-intensity track known for its powerful rhythm. The Ultimate Guide to BodyPump 80: Tracklist, Choreography,
Track 8 is widely considered one of the hardest shoulder tracks due to its circuit-style training, involving barbell overhead presses, plate work (including the "rotator press"), and a set of 16 push-ups.
BodyPump 80 introduced specific timing shifts and innovations designed to maximize the "Rep Effect"—the Les Mills method of exhausting muscles using light weights and high repetitions. The Squat Track ("The Edge Of Glory")
Combination sets of 1/3 tempos (slow down, explosive up) followed by bottom-half partial repetitions that trap lactic acid in the muscles. Track 3: Chest Song: Smells Like Teen Spirit – The Rockers Weight Selection: 1.5 to 2 times warmup weight
The track transitions from wide to narrow, increasing the load on the triceps as the chest fatigues. 4. Back: "Ain't No Mountain High Enough" - Lucas Prata Focus: Posterior chain strength. Moves: Deadrows, Clean & Presses, Power Presses.