Latissimus dorsi, rhomboids, posterior deltoids, and erector spinae.
Utilizing an iconic rock anthem, this track challenges endurance with a mix of fast singles and slow, controlled eccentric phases (3/1 and 4/0 tempos).
The choreography notes outline the exact timing formulas (e.g., 2/2 tempo, 3/1 tempo, 4/4 tempo) required to trigger this effect.
5:20 Tempo: 140 bpm Rep speed: 2 down, 1 up, 2 hold (4-2-1 tempo) bodypump 80 choreography notes pdf
Dips (bench/floor) – 2/2 – 32 counts
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: Track 6 ("Eye of the Tiger") is frequently cited by instructors and fans as a standout for its high intensity and motivating music. How to Find Full Notes 5:20 Tempo: 140 bpm Rep speed: 2 down,
Slow tempos force muscles to work harder during both the concentric (lifting) and eccentric (lowering) phases.
"If you’re not shaking by the hammer curls, add 2.5kg."
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 "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 Can’t copy the link right now
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If you are a certified instructor, you can find the (PDF) and the Masterclass video on the Les Mills Instructor Portal (Releases) .
Standard combinations of deadlifts, deadrows, upright rows, clean and presses, squats, and lunges. This track introduces the rhythm of the masterclass. Track 2: Squats Song: The Edge Of Glory – Nightfall Focus: Quadriceps, glutes, and hamstrings.
Tell participants what to do and how to do it safely.