Objective: Core stability and flexibility. Key Choreography Notes:
Yes. While the music is a decade old, the science is timeless. Participants are tired of "chopping wood" and "mountain climbers." BP80 offers a return to basics.
If you have a BodyPump 80 choreography notes PDF in your hand, you are holding a blueprint for one of the most effective strength endurance workouts ever programmed. Master the pulses on the squat track, survive the back track, and watch your class leave with shaky legs and a massive sense of accomplishment.
Teaching Tip: Before you teach it live, run the class for a mirror or a single friend. Track 4 (Back) has a specific crossover that confuses new instructors. Run the choreography twice mentally while looking at your PDF before you say a single word to a class.
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.
If you're a fitness instructor or a dedicated Les Mills enthusiast, searching for BodyPump 80 choreography notes PDF is a common way to revisit one of the most celebrated "milestone" releases in the program’s history. Released around the 20th-anniversary mark of BodyPump, Release 80 is famous for its high-energy tracklist and the introduction of some truly challenging "propulsion" movements.
This guide breaks down the tracklist, the unique choreography highlights, and the essential context for finding and using these notes safely and legally. BodyPump 80 Tracklist & Highlights
BodyPump 80 is often remembered for its driving music and intense shoulder and lunge tracks. Here is the official track breakdown: Muscle Group Song Title & Artist 1 Warm-up Resuscitate Me – September 2 Squats The Edge Of Glory (Glory Mix) – Red Beans & Rice 3 Chest Smells Like Teen Spirit – Ninth Immortal 4 Back The Tide – Twilight 5 Triceps Till The World Ends – Britney Spears 6 Biceps Eye Of The Tiger – Altiyan Childs 7 Lunges Fading Like A Flower (Club Radio Mix) – Dan Winter 8 Shoulders Hands Up! (Sample Ripperz Remix) – Jens O 9 Core/Abs Rolling In The Deep – Colourbox 10 Cool-down Fade Into Me – David Cook Notable Choreography Features
The "Propulsion" Lunge: This release introduced an "epic" propulsion lunge toward the end of Track 7, pushing cardiovascular limits while targeting the lower body.
Shoulder Circuit: 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.
The "Rep Effect": Like all BodyPump releases, BP80 relies on high repetitions with low-to-moderate weights to exhaust muscles and build lean strength. The Importance of Choreography Notes
Choreography notes (often distributed as PDFs to certified instructors) are more than just a list of moves. They provide:
Timing Cues: Precise counts (e.g., 2/2, 4/4, or "1 and 2 and...") to match the rhythm of the music.
Coaching Layers: Specific cues for Layer 1 (position/execution), Layer 2 (technique/improvement), and Layer 3 (motivation). bodypump 80 choreography notes pdf
Safety Tips: Guidance on weight selection and form to prevent injury during complex movements like the "Clean & Press" or deep squats. Legal & Safety Considerations
While you may find "BodyPump 80 choreography notes PDF" on third-party document-sharing sites, it is important to understand the following: BodyPump 80 Review + Friday Update - Peanut Butter Runner
BodyPump 80 (released in 2012) is characterized by high-energy tracks and the introduction of the "Propulsion Lunge" in Track 7. While official choreography notes are reserved for instructors, detailed tracklists, and insights focusing on squat variety and, and explosive movements are available on community fitness blogs. For a detailed breakdown and tracking of BodyPump 80, visit Barbara Bailey's blog BodyPump 80 Review + Friday Update - Peanut Butter Runner
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.
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. Objective: Core stability and flexibility
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
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
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.
Objective: Tricep Brachii isolation. Key Choreography Notes:
| Exercise | Duration | |----------|----------| | Crunch (feet up) | 32 counts | | Reverse crunch | 32 counts | | Plank hold | 32 counts | | Bicycle | 32 counts | | Leg lower (slow) | 32 counts | | Repeat | | Disclaimer: BodyPump and Les Mills are registered trademarks
Finisher: 30 sec hollow hold + 30 sec side plank (each side)
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.
Unleashing the Power: A Deep Dive into BodyPump 80 BodyPump 80, first launched in clubs in January 2012, 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
The release is famous for featuring a "propulsion lunge" and a notoriously difficult shoulder track designed as circuit-style training. Target Muscle Group Song Title & Artist Warmup "Resuscitate Me" – September Squats "The Edge Of Glory (Glory Mix)" – Red Beans & Rice Chest "Smells Like Teen Spirit" – Ninth Immortal Back "The Tide" – Twilight Triceps "Till The World Ends" – Britney Spears Biceps "Eye Of The Tiger" – Altiyan Childs Lunges "Fading Like A Flower (Club Radio Mix)" – Dan Winter Shoulders "Hands Up! (Sample Ripperz Remix)" – Jens O. Core "Rolling In The Deep" – Colourbox Cooldown "Fade Into Me" – David Cook Key Choreography Innovations
The Propulsion Lunge: An intense cardio-focused move where you step back and then jump off the grounded leg while bringing the back knee up.
Shoulder Circuit: This track includes overhead presses with the bar, followed by plate work with the rotator press, and two sets of 16 pushups on the floor.
High-Volume Squats: This track contains nearly 150 squats, emphasizing single repetitions to drive the heart rate up early in the workout.
Core Endurance: The abdominal track features challenging hovers and side planks that demand significant shoulder and core stability. Where to Find More
Official choreography notes and masterclass videos are typically restricted to certified instructors via the Les Mills Instructor Portal. For those looking for historical context or fan reviews, resources like the Peanut Butter Runner blog offer detailed breakdowns of the release's intensity. BODYPUMP 80 Tracklist | Barbara Bailey - WordPress.com
If you have been teaching BodyPump for more than a few years, you know that some releases just hit differently. Release 80 (circa 2014/2015) is widely regarded as one of the "golden era" releases.
Known for its brutal timed static holds in the back track and that iconic Lunges track, Release 80 remains a favorite for Throwback Thursday classes.
Note to the reader: Due to copyright laws governed by Les Mills International, I cannot host or directly link to a downloadable PDF of the proprietary choreography notes. However, below is a detailed breakdown of the track structure, timing, and "coach's cues" so you can recreate this release safely or locate the official RPM/Notes via your instructor portal.
Do not risk downloading illegal PDFs from random forums (they are often riddled with typos, wrong rep counts, or malware). Here is the legal path: