Perform the workout without weights first.
: Keep the weight light. Focus on smooth transitions between the upper and lower body to gradually elevate the heart rate. 2. Squats (Track Song: San Francisco ) Focus : Quadriceps, glutes, and hamstrings.
Moving away from standard crunches, this track introduces integrated core training, utilizing plates for extra resistance during reaches, hovers, and plank variations. Track 10: Cooldown Song: Las Vegas – Nicole Scherzinger
The choreography follows the standard ten-track format designed to exhaust every major muscle group using light to moderate weights. Focuses on joint mobility and light barbell work. Squats: Large volume of mid-to-wide stance repetitions. bodypump 82 choreography notes pdf
If you need the , you’ll need to access them via your Les Mills instructor portal (if you’re a certified instructor) or check with your gym’s program director. For home practice, Les Mills offers the release on their on-demand platforms.
BodyPump 82 is a classic release from Les Mills that remains a favorite for many veteran instructors and home enthusiasts. This specific workout is celebrated for its high-energy tracklist and a "Chest Track" that is notoriously challenging due to its high repetition count and tempo shifts.
Searches for "free BodyPump 82 choreography notes pdf" often lead to virus-ridden download sites. Do not click on random .exe files claiming to be fitness PDFs. Perform the workout without weights first
Keep your elbows pinning inward toward your ribs during extensions and dips to keep the isolation on the triceps. Track 6: Biceps ( Uranium ) Focus: Biceps brachii.
Do you need assistance mapping out the for a specific track?
This track relies heavily on triple-extension power and sustained time-under-tension. The choreography features a mix of slow 4/4 drops and sudden 1/1 singles. Focus on keeping the chest lifted, pushing the knees outward toward the pinky toes, and driving through the heels to engage the glutes. Track 3: Chest Song: Turn Up The Music – Chris Brown Weight Selection: 1.5 to 2 times the warmup weight. Position: Supine (lying flat on the bench). Track 10: Cooldown Song: Las Vegas – Nicole
Hamstrings, glutes, quadriceps, chest, and upper back. How to Teach and Master BodyPump 82
Deadlifts, deadrows, upright rows, clean and presses, and basic squats.
A mix of standard barbell bicep curls and mid-range pulses. The choreography eliminates momentum, forcing the biceps to work continuously through both the concentric and eccentric phases of the lift. Track 7: Lunges Song: Rehab – Rihanna Focus: Glutes, hamstrings, and quadriceps.
tempos. Precise verbal cues ensure the class stays unified and safe.
: Matching Kelly Clarkson’s powerful lyrics, the choreography utilizes slow, agonizing 4/4 counts to build structural strength, followed by rapid 1/1 singles to flush the chest with metabolic waste. 4. Back (Track Song: Foreign Affair )