Bodypump 86 Choreography Notes Pdf -

Bodypump 86 is often remembered by Les Mills enthusiasts as a high-energy release that perfectly captures the "Rep Effect" through a blend of chart-topping hits and challenging choreography. Released in

, this set became a fan favorite for its motivating soundtrack and the introduction of intensified training layers. The Bodypump 86 Experience

The choreography notes for this release are designed to guide instructors through 10 distinct tracks, each targeting a specific muscle group with high repetitions. Key highlights of this release include: Dynamic Squat Track

: Set to "In The Clear" by SIX60, the squat track focuses on mid-to-wide stances and varied tempos to maximize metabolic demand. Triceps Endurance

: The track "50 Ways to Say Goodbye" by Train is a standout, using the song's driving rhythm to push through overhead extensions and dips. Motivating Atmosphere : With tracks from Flo Rida, Christina Aguilera, and Swedish House Mafia

, the choreography leverage's "NETT" (Name of Exercise, Tempo, and Target) to keep participants in sync with the beat. Full Tracklist Breakdown Bodypump 86 Choreography Notes Pdf

Instructors use the choreography notes to master the timing of each move, ensuring they match the 8-count musical structure standard in Les Mills programs. Targeted Area Song Title In The Clear Your Body / What A Feeling Christina Aguilera / Kelly Rowland Campione 2012 50 Ways to Say Goodbye Kelly Clarkson Don't You Worry Child Swedish House Mafia ft. John Martin We'll Be Coming Back Calvin Harris ft. Example Abdominals She's So Mean Matchbox Twenty The "Rep Effect" in Release 86

Here are the choreography notes for Les Mills Bodypump 86.

Please note that these notes are based on the original release. Instructors often modify or "layer" these tracks based on the specific training they received (e.g., adding the固有 'bottom half' pulses in the Squat track or specific timing in the Chest track).

How to Find the Bodypump 86 Choreography Notes PDF (Legally)

A word of caution: Les Mills holds strict copyright over its intellectual property (IP). Sharing PDFs publicly via torrent sites or random Dropbox links violates the Instructor Agreement. However, there are legitimate ways to access retired choreography notes.

Track 5: Biceps (The "Chipper")

Song Style: Funk Rock BPM: 124 The Gimmick: Gradually decreasing rep ranges. Bodypump 86 is often remembered by Les Mills

• Choreography Pattern:
  • 32 full curls.
  • 32 half curls (top half).
  • 32 half curls (bottom half).
  • 16 wide-grip curls.
  • 8 hammer curls.
• Coaching Notes: "Control the negative. The eccentric (lowering) phase builds the most muscle. Do not swing the back."

Track 3: Back (Isometric Hell)

Song Style: Alternative Metal BPM: 132 The Gimmick: The longest static hold in Bodypump history.

• Choreography Pattern:
  • Rows: 4/4 tempo (4 counts up, 4 counts down).
  • Deadlifts: Staccato (sharp, fast) – 32 counts.
  • The Crux: A 64-count static hold at the top of the row (elbows bent 90 degrees, bar at ribs).
  • Clean and press: 16 slow reps.
• Coaching Notes: "Do not let the shoulders slump forward during the static hold. Imagine squeezing an orange between your shoulder blades. If your lower back hurts, reduce the weight."

🏋️‍♀️ The "Old School" Charm

There is a certain charm to teaching an older release like 86. It strips away the flashy production of the newest releases and reminds you of the core fundamentals: Simple. Strong. Effective.

Whether you are hunting for the notes to refresh your memory or looking to re-learn a classic track, BP86 reminds us that good choreography never goes out of style.

Discussion Question: Instructors and enthusiasts—what is your most vivid memory of Bodypump 86? Was it the music, the burn, or a specific track you loved to hate? Let me know in the comments! 👇

#LesMills #Bodypump #FitnessInstructor #Choreography #Bodypump86 #GroupFitness #GymLife Choreography Pattern:

BodyPump 86 Choreography Notes: A Deep Dive into the 2013 Classic

BodyPump 86, released in early 2013, is often remembered by Les Mills enthusiasts as a high-intensity release with some of the longest and most challenging tracks of its era. Whether you are an instructor looking to brush up on "The Rep Effect" or a participant wanting to revisit this specific workout, the choreography notes for this release provide the blueprint for its 10-track total body challenge. What is in the BodyPump 86 Choreography Notes PDF?

For certified Les Mills instructors, the choreography notes are more than just a list of moves; they are a technical manual. The BodyPump 86 notes typically include:

Complete Track Breakdown & Choreography Notes (Bodypump 86)

If you manage to locate the PDF, here is what you will find inside. Below is a reproduction of the key choreography notes based on archived instructor materials.

8. Shoulders

• Song: We Are Young (Fun. feat. Janelle Monáe)
• Key Focus: Deltoid definition.
• Choreography:
  1. Set 1 (Push Press): Standing push press (using legs to drive the bar overhead). Rhythmic pumping.
  2. Set 2 (Upright Row): Wide grip upright rows.
  3. Set 3 (Lateral Raises): Using plates. Side lateral raises.
  4. Set 4 (Front Raises): Using plates. Front raises.
  5. Finisher: Overhead hold or combination of raises.

7. Lunges

• Song: Mr. Saxobeat (Alexandra Stan)
• Key Focus: Balance and unilateral leg strength.
• Choreography:
  1. Set 1: Alternating lunges (backward stepping). Light weights or plates.
  2. Set 2: Static Lunges (one leg forward, staying in the split position).
  3. Set 3: Pendulum Lunges. Step back, then step back on a diagonal.
  4. Set 4: Curtsy Lunges (stepping back and across the midline).
  5. Finisher: Hold at the bottom of the lunge for a quad burn.

🎧 Throwback Thursday: The Hunt for Bodypump 86 Choreography Notes 🏋️‍♂️

Do you remember the first time you taught or took Bodypump 86?

For many instructors, release 86 was a pivotal moment. It had a Squat track that tested your mental fortitude and a Tricep track that left everyone’s arms shaking. But if you are here looking for the PDF choreography notes, you know the struggle: finding older release notes can be like searching for a needle in a haystack.

Here is a deep dive into why BP86 still resonates and what makes those notes so valuable.