Isolating the small tricep muscles requires strict form. Keep the elbows tracking parallel and pointing directly forward during extensions. Avoid letting the elbows flare outward. Emphasize full extension at the top of the movement without locking out the joints. Track 6: Biceps Song: Domesticated Boy – The Black Out Lines Weight Selection: Regular warmup weight or slightly above.
Elena stood near the back of the studio, staring at the hastily printed sheet of paper in her hands. It was titled, in bold, block letters: .
– especially in the chest track, have your mat and weight plate ready for the raised push‑ups. The transitions are famously rapid.
Les Mills BodyPump is a staple in gyms worldwide, renowned for its "REP EFFECT" formula—high repetitions with low weight to sculpt and tone the entire body. While new releases come out every quarter, certain historical releases remain fan favorites for their playlist, flow, or intensity. (released in late 2012) is one such release known for its high-energy tracks and demanding interval training. bodypump 82 choreography notes pdf
The shoulder track uses a combination of free weight plates and the barbell to target all three heads of the deltoids.
The back track was , with a focus on standing rows (both narrow and wide grips) and clean‑and‑press movements. Participants noted that the track felt “flåsigare” (more breathless) than usual – a sign that the high repetition count was effectively targeting the back muscles and increasing cardiovascular demand. Some reviewers found the music less motivating, but the choreography itself was solid.
A high-volume track utilizing a wide grip on the barbell. The tempo switches rapidly between smooth 2/2 phases and explosive bottom-half partial repetitions. Coaches must emphasize keeping the shoulders down and away from the ears, ensuring the bar lands at the middle of the chest (nipple line) on every repetition. Track 4: Back Song: Set Fire To The Rain (Regard Remix) – Adele Weight Selection: Warmup weight to chest weight. Isolating the small tricep muscles requires strict form
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Crunches, leg extensions, and hover/plank variations.
Anterior, lateral, and posterior deltoids, and trapezius. Emphasize full extension at the top of the
Keep the bar over the middle of the chest. Do not let the elbows drop below the bench line at the bottom of the movement to protect the rotator cuffs. Track 4: Back Song: Do It Like That – Ricki-Lee
– if your class responds poorly to Nickelback’s “Bottoms Up”, switch to “Gettin Over You”. Similarly, “Airplanes” can replace “Be Cool 2011” for a different shoulder vibe.