Comprehensive Guide to BODYPUMP 80 Choreography BODYPUMP 80, launched globally in late 2011 and early 2012, marked the 20th anniversary of the Les Mills barbell program. This milestone release was filmed in Aotearoa (New Zealand) with an all-Kiwi presenting team, featuring a blend of high-intensity aerobic training, isolated strength work, and circuit-style tracks.
For instructors and enthusiasts looking for the structure of this iconic release, the following breakdown highlights the tracklist and key choreographic focuses. 1. Warm-Up: "Resuscitate Me" – September
The session begins with a focus on warming through the upper and lower body with graceful, encompassing movements to prepare for the heavier lifting ahead. Target: Full body preparation. Focus: Establishing proper form and range of motion.
2. Squats: "The Edge Of Glory (Glory Mix)" – Red Beans & Rice
This track is designed to challenge the lower body with high-intensity intervals.
Choreography Highlights: Features "bottom half" repetitions and slow, controlled descents (4-count holds) to maximize muscle tension. Stance: Feet wider than hips, toes slightly pointed out. 3. Chest: "Smells Like Teen Spirit" – Ninth Immortal
Set to a high-energy cover of the Nirvana classic, this track focuses on pectoral strength. Target: Pectorals, anterior deltoids, and triceps.
Key Moves: Standard bench press with various timing patterns (2/2, 1/3, and 4/4 counts). 4. Back: "The Tide" – Twilight
This track incorporates powerful clean and presses and deadlifts to drive the heart rate up.
Choreography Focus: A "working block" approach rather than a steady-state lift, pushing the posterior chain. 5. Triceps: "Till The World Ends" – Britney Spears
Release 80 introduced more "circuit-style" intensity here, where short bursts of effort are followed by brief recoveries.
Key Moves: A combination of overhead extensions and tricep presses. 6. Biceps: "Eye Of The Tiger" – Altiyan Childs
Regarded by many in the community as a standout track, it is often cited for its "dance-like" energy and classic anthem feel. Target: Biceps brachii.
Focus: Sustained tension through mid-range pulses and full range curls.
7. Lunges: "Fading Like A Flower (Club Radio Mix)" – Dan Winter
This track is famous for its "epic Propulsion Lunge" sequence towards the end, designed to test leg endurance.
Choreography Note: Higher aerobic demand than standard lunge tracks due to the explosive movement patterns.
8. Shoulders: "Hands Up! (Sample Ripperz Remix)" – Jens O.
This track debuted the Rotator Overhead Press, a conditioning move designed to tone the shoulders while matching the "Hands Up!" lyrics.
Key Innovation: Integrated rotator cuff work with traditional pressing. 9. Core/Abs: "Rolling In The Deep" – Colourbox
A focused core sequence set to a powerful cover of Adele’s hit.
Exercises: Crunches, leg extensions, and plank work to stabilize the midsection. 10. Cool Down: "Fade Into Me" – David Cook
The release concludes with static stretching for all major muscle groups worked during the 55-minute session. Key Takeaways for Instructors Body Pump 80 Choreography - mchip.net bodypump 80 choreography notes pdf
Whether you’re an instructor preparing a throwback class or a fan of that classic 2012 era, BodyPump 80
is widely remembered as one of the most intense and iconic releases in Les Mills history. If you're hunting for the choreography notes PDF
, you're likely looking to master these specific "legendary" tracks: 🎸 The Tracklist Highlights The Edge Of Glory
– A high-energy anthem that sets a massive bar for the rest of the workout. Smells Like Teen Spirit
– A grunge-fueled power track perfect for pushing through heavy reps. Eye Of The Tiger – It doesn't get more classic than this for a bicep burn. – Frequently cited as one of the hardest shoulder tracks
ever released due to its circuit-style training and relentless pushups. Rolling In The Deep – Famous for long, grueling holds and side planks. 💡 Instructor Tips for BodyPump 80 Mind the Shoulders
: Be prepared for the circuit format. It starts with the bar, moves to plates (introducing the rotator press), hits 16 pushups, and then repeats the whole cycle. Musical Phrasing : Most tracks follow a standard 8-count phrasing
. If you lose your place, listen for the musical "landmarks" or transitions to get back on the beat.
: Many veteran instructors suggest listening to the music on repeat and visualizing the moves to build muscle memory before even picking up a bar.
While official choreography notes are usually restricted to certified instructors via the Les Mills Instructor Portal
, you can often find community discussions and detailed track breakdowns on platforms like the Les Mills subreddit or dedicated fan blogs. Are you planning to teach this as a full throwback or just mixing in a few favorite tracks? BODYPUMP 80 - 1/2012 - playlist by onetr1.be | Spotify
BodyPump 80 is a hallmark release in the Les Mills barbell program, originally launched globally in January 2012
. As a pre-choreographed weight training class, it follows a standard 10-track structure designed to target all major muscle groups through high repetitions with light to moderate weights. Tracklist and Choreography Focus
Each track in BodyPump 80 is paired with specific music to drive the intensity and timing of the movements. The choreography emphasizes explosive power in the back track and high-volume endurance in the lower body sections. Focus Area Song Title Resuscitate Me The Edge Of Glory (Glory Mix) Red Beans & Rice Smells Like Teen Spirit Ninth Immortal Till The World Ends Britney Spears Eye Of The Tiger Altiyan Childs Fading Like A Flower (Club Radio Mix) Dan Winter Hands Up! (Sample Ripperz Remix) Rolling In The Deep Fade Into Me David Cook Key Exercise Highlights Propulsion Lunges:
Track 7 (Lunges) is noted for its "epic propulsion lunge" toward the end, a high-intensity move designed to challenge leg endurance. Back Sequence: The back track typically features a mix of Clean & Presses
. Choreography notes for this era emphasize "explosive" movement during the Clean & Press, driving from the legs and lifting heels to initiate the move. The Rep Effect:
Like all BodyPump releases, the goal of Release 80 is to achieve "The Rep Effect," using roughly 800 repetitions
per class to fatigue muscles and build lean tone without adding bulk. Training Guidelines Weight Selection:
Beginners should start with light weights (e.g., 1kg to 2.5kg plates) to master form before increasing resistance.
Proper "SET Position" is critical—feet hip-width apart, knees soft, and core braced—to protect the spine during standing barbell work. BODYPUMP Tracklists - Les Mills
Review: Bodypump 80 Choreography Notes PDF
As a fitness instructor, I'm always on the lookout for resources that can help me deliver high-energy and engaging group fitness classes. Recently, I came across the Bodypump 80 Choreography Notes PDF, and I must say, it's been a game-changer for my Les Mills Bodypump classes. Comprehensive Guide to BODYPUMP 80 Choreography BODYPUMP 80,
What is Bodypump 80 Choreography Notes PDF?
For those who may not be familiar, Bodypump is a group fitness program that focuses on strength training with light weights and high repetitions. Bodypump 80 is a specific release that features new choreography and tracks. The choreography notes PDF is a document that provides instructors with a detailed guide on how to teach the class, including step-by-step instructions, lyrics, and timing.
Pros:
Cons:
Overall Experience:
I've been using the Bodypump 80 Choreography Notes PDF for a few weeks now, and I've noticed a significant improvement in my class delivery. The notes have helped me to:
Recommendation:
If you're a Bodypump instructor looking to stay up-to-date with the latest release, I highly recommend the Bodypump 80 Choreography Notes PDF. It's a valuable resource that will help you deliver a high-quality class experience and keep your participants engaged and motivated.
Rating: 4.5/5 stars
Tips for Instructors:
By investing in the Bodypump 80 Choreography Notes PDF, you'll be able to deliver a fun and effective class that will leave your participants wanting more.
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.
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. Easy to follow : The PDF is well-organized
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
Understanding the 8-count musical structure is essential for timing transitions. For example: New Bodypump instructor- help learning the choreography
Title: Technical Analysis and Reconstruction of Les Mills BodyPump™ 80 Choreography
Abstract
This paper provides a comprehensive reconstruction and technical analysis of the choreography notes for BodyPump™ Release 80. As a proprietary group fitness program, official choreography PDFs are restricted to licensed instructors. Consequently, this document serves as a historical and technical reference, synthesizing available data to outline the specific exercise sequencing, muscle focus, and timing structures defined in Release 80. The analysis highlights the release’s departure from the "3D Training" focus of Release 79, emphasizing a return to foundational strength with distinct peaks in the Squat and Lunge tracks.
Duration: 5:10
Reps: 32 counts per exercise
Choreography notes:
Instructor tip: Use the music’s synth breakdown at 2:40 to check form. No added weight on the bar yet.
Song: "Blame It on the Night" – J-Trick & Taco Cat Timing: 140 BPM
The Bodypump 80 Choreography Notes PDF is a high-quality, professional document. If you are preparing to teach this release or simply want to understand the biomechanics of one of the best Bodypump eras, this document is Highly Recommended.
Rating: ★★★★★ (5/5) – Essential for accurate delivery.
BodyPump 80, launched in January 2012, is a high-energy release known for its "epic" lunges and a challenging circuit-style shoulder track. While the official Les Mills choreography notes are generally restricted to certified instructors, you can find the complete tracklist and key movement details below to help you structure your workout. BodyPump 80 Tracklist & Key Moves
Warm-up: Resuscitate Me – September. Focus on standard SET position: heels under hips, toes slightly out, and abs braced.
Squats: The Edge Of Glory (Glory Mix) – Red Beans & Rice. Maintain a mid-stance with hips going back and down to 90 degrees. Chest: Smells Like Teen Spirit – Ninth Immortal.
Back: The Tide – Twilight. Includes clean & press and deadrows; keep the bar close to the body and use your legs to drive the power. Triceps: Till The World Ends – Britney Spears. Biceps: Eye Of The Tiger – Altiyan Childs.
Lunges: Fading Like A Flower (Club Radio Mix) – Dan Winter. This track introduced the Propulsion Lunge, an intense move where you step back and push off into a small jump.
Shoulders: Hands Up! (Sample Ripperz Remix) – Jens O. A circuit-style track featuring overhead presses, plate work with the rotator press, and 16 push-ups.
Abs: Rolling In The Deep – Colourbox. Focuses on hovers and side planks with long, challenging holds. Cool-down: Fade Into Me – David Cook. How to Access Notes
If you are an instructor, you can typically access your historical digital kits through the Les Mills Connect portal. For those looking for older PDFs, resources like Scribd or Studocu often host user-uploaded guides for older releases. BODYPUMP 132 Choreography Notes and Presenter Details