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1 count down, a 1-count hold at the bottom, and 2 counts to return to the top. This builds explosive power and tests isometric stability. How to Effectively Use Choreography Notes
Whether you are a certified Les Mills instructor looking to refresh your memory on the choreography notes or a participant curious about the science behind the workout, this guide breaks down the tracklist, key movements, and coaching cues that define BodyPump 82. BodyPump 82 Tracklist & Masterclass Overview
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Each track in this release is designed to fatigue specific muscle groups using the "Rep Effect". Song Title Warm-up Raining Diamonds 2 Squats Someone Like You (Kris McTwain Club Edit) 3 Chest I Like How It Feels Solitary Phase 4 Back Bring Me To Life (Hands Up Club Mix) 5 Triceps Bad Case Of Loving You Secret Appendix 6 Biceps Bottoms Up Nickelback 7 Lunges Ecuador (Bad Behavior Remix) 8 Shoulders Be Cool 2011 (DJ From Mars Club Remix) Paffendorf 9 Core/Abs Feel So Close Calvin Harris 10 Stretch Time To Say Goodbye Key Choreography Highlights
The cool‑down was a classic slow stretch with the iconic “Time To Say Goodbye”. Participants stretched their lower body, back, chest, and shoulders while letting the heart rate return to normal. No choreography notes are needed here – just deep breathing and gratitude for completing the workout.
This track features a driving, rhythmic beat that utilizes sudden timing shifts. Expect a combination of slow 4/4 tempos mixed with quick 1/1 bottom-half pulses to fatigue the large muscles of the lower body.
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: Keep elbows pinned directly under the shoulders. Avoid swinging the upper body to lift the bar. Track 7: Lunges ( Laserlight )
In this specific release, the choreography introduces strategic changes in tempo—including rapid bottom-half pulses and slow, controlled eccentric phases—to maximize muscle time-under-tension. BodyPump 82 Full Tracklist & Breakdown Track 1: Warmup
This track focuses on functional core strength, integrating standard crunches, leg extensions, and structured plank holds to build abdominal endurance and stability. Track 10: Cooldown Song: Garota de Ipanema – Someone Else
: Map out the structure to identify repeating sets, making choreography easier to memorize.
4 counts down, 4 counts up. This slow eccentric/concentric phase maximizes time under tension.
