: BODYPUMP uses "The Rep Effect," where you perform over 1,000 reps in a single class using lighter weights to build lean muscle without bulk.
Keep the core locked during overhead presses to prevent the lower back from arching. Keep the hands slightly below the shoulders during lateral raises. Track 9: Core Song: Fired Up – Together bodypump 82 choreography notes pdf
A high-repetition endurance track focused on deep ranges and heart rate elevation. Alternative Tracks: : BODYPUMP uses "The Rep Effect," where you
Deadlifts, deadrows, upright rows, clean and presses, squats, and lunges. Track 9: Core Song: Fired Up – Together
Isolation is the theme. The choreography shifts between overhead tricep extensions, tricep presses, and bodyweight tricep dips on the bench. The notes highlight keeping the elbows pinning inward close to the head and ribs to keep the tension strictly on the triceps. Track 6: Biceps Song: Like A Virgin – SoulTrend Target: Biceps Brachii, Brachialis