: "Rolling In The Deep" by Colourbox. Features challenging hovers and side planks that leave participants "shaking".
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
Mastering BodyPump 80: Choreography Breakdown, Tracks, and Training Insights
Triceps brachii. Track 5 isolates the back of the arms using a multi-angle approach. Key Timing:
"Centuries" – Fall Out Boy Timing: 140 BPM (Standard Warm-up pace) bodypump 80 choreography notes pdf
Often considered one of the hardest shoulder tracks in the program's history. Bodypump 80 Tracklist & Choreography Highlights
16 alternating lunges (fast) + 8 hold pulses (each leg)
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.
This guide breaks down the tracklist, the unique choreography highlights, and the essential context for finding and using these notes safely and legally. : "Rolling In The Deep" by Colourbox
32x fast rows + 8 deadlifts (repeat 2x)
Static stretches targeting the major muscle groups worked throughout the hour: hamstrings, quadriceps, glutes, chest, and shoulders. Key Teaching Strategies for Instructors
Destroys momentum, forcing the chest to stabilize the weight at the bottom of the movement.
| Move | Timing | Counts | |------|--------|--------| | Bench press | 2/2 | 32 | | Alternating press | 2/2 | 32 | | Fly (elbows bent) | 4/1 | 32 | | Fly + press combo | 2/2 | 32 | | Repeat once | | | | 8 fast presses + 8 fly (repeat 4x) | | | The Importance of Choreography Notes Mastering BodyPump 80:
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:
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:
Building strength in the pectorals, anterior deltoids, and triceps.