: Heavy emphasis on wide deadlifts and dead rows to target the posterior chain.
– True Hardstyle (Silver Nikan Radio Mix) (Brooklyn Bounce & DJ Zealot) Focus : Upright rows, overhead presses, and lateral raises. Track 9: Core – La La La (Naughty Boy feat. Sam Smith) bodypump 89 choreography notes
The choreography follows the standard 10-track structure, focusing on specific muscle groups with a mix of fast-paced repetitions and focused strength work. Track 1: Warm-up ("Not Alone") Full-body engagement and joint mobilization. Key Moves: Slow lifts, upright rows, and a double-row introduction to engage the upper back early. Track 2: Squats ("Raise Those Hands") Quad and glute power. Key Moves: : Heavy emphasis on wide deadlifts and dead
“Track 4, rep 11: you will feel like quitting. Track 7, rep 24: you will remember why you didn’t. Track 10, hold 16: you are not the body you had. You are the will you kept.” Sam Smith) The choreography follows the standard 10-track
She closed the laptop. Set her alarm for 5:30 AM.
Renegades – X Ambassadors (Remix) Timing: 100 bpm (Moderate) Choreo Focus: Heavy weight, slow negative.