Bodypump 86 Choreography Notes Pdf Work Review

Breaking Down BodyPump 86: A Deep Dive into the Choreography Notes PDF

For Les Mills BodyPump instructors, the release of a new quarterly program is like receiving a new script. Release 86 (originally launched in late 2016/early 2017, depending on region) remains a favorite among many veteran instructors for its solid musicality, classic track structure, and tough-but-fair loading. While later releases have evolved, BP86 is often studied in instructor training for its textbook choreography.

But what exactly is inside the BodyPump 86 Choreography Notes PDF, and how do you use it effectively? Let’s break it down.

The Magic of Release 86

Released in early 2012, BodyPump 86 arrived at a time when the program was transitioning from its "Old School" martial roots into the modern, athletic phenomenon it is today. It is widely remembered for possessing a perfect storm of difficulty, musicality, and innovation.

For instructors, the "choreography notes" are the script of the performance. They are the precise roadmaps that dictate the tempo, the timing of the "bottom halves," the position of the "super slows," and the peak of the crescendo.

Here is why the specific PDF for Release 86 remains a holy grail item:

Final Verdict: Is BP86 Worth Revisiting?

Absolutely. BP86 sits in a sweet spot – modern enough for energetic beats, but classic enough for clean, repeatable choreography. The PDF notes for this release are exceptionally clear, making it a great teaching tool for new instructors and a fun challenge for experienced ones.

Whether you’re studying for certification, refreshing an old release for a specialty class, or just curious about how BodyPump is built, the choreography notes PDF is your blueprint. For BP86, that blueprint is tight, tough, and timeless.

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Do you have a favorite BodyPump release? Let me know in the comments – I might break down its choreography next. bodypump 86 choreography notes pdf work

Headline: The Lost Archives: Why 'BodyPump 86' Is Still the Gold Standard for Strength Enthusiasts

Subheadline: A deep dive into the choreography notes of a legendary release, and why a simple PDF remains the most coveted training tool in the Les Mills universe.

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In the high-octane, neon-lit world of Les Mills, change is the only constant. Every three months, a new release drops, bringing with it fresh chart-toppers, evolved movement patterns, and a new physical challenge. But ask any seasoned BodyPump instructor or long-time participant about their "white whale," and you’ll rarely hear about the latest quarterly drop. Instead, they’ll talk about a ghost from the past: BodyPump 86.

For years, the search query "BodyPump 86 choreography notes PDF" has trended in fitness forums and instructor groups. It isn't just nostalgia; it is a quest for what many consider the "Golden Era" of the program.

But why are scribbled notes and PDF scans of a release from over a decade ago so sought after?

Where to Get the PDF (Legally)

You cannot find the official BP86 Choreography Notes PDF on public sites like Scribd or random Google Drives – those are likely outdated or pirated. Legitimate access requires:

• A current Les Mills Instructor subscription (via the Instructor Portal)
• Les Mills+ (if you’re a participant, you won’t get the full PDF – only the class)
• Training materials from an initial or advanced BodyPump training

If you’re a participant who loves choreography details, consider asking your instructor for tips or watching release videos on Les Mills On Demand. Breaking Down BodyPump 86: A Deep Dive into

How to Convert BP86 into "PDF Work" (Printable Study Guide)

Searching for a ready-made PDF is tempting, but creating your own choreography notes PDF is the best form of "work" for your brain. Here is how to structure a 1-page cheat sheet for BodyPump 86.

What Is the Choreography Notes PDF?

The PDF is the official instructor “cheat sheet” provided by Les Mills. It is not a full script (that comes with the Instructor Portal), but rather a condensed, 1–2 page summary of:

• Track timing (minutes:seconds)
• Exercise names & order
• Repetition counts & patterns
• Key coaching cues
• Music structure (intro, verse, chorus, breakdown)

For Release 86, this PDF is particularly well-organized, making it a great study tool for new instructors.

Track 6: Lunges (Song: “Never Be Like You” – Flume ft. Kai)

• Structure: 6:00
• Key Notes:
  • Static lunges (right leg): 3 x 12
  • Static lunges (left leg): 3 x 12
  • Pulse lunges: 2 x 8 each side
  • Coaching focus: “Knee track over second toe – avoid forward lean.”

BodyPump 86 — Short Choreography Notes (PDF-style, printable)

Title: BodyPump 86 — 45‑Minute Class Choreography Notes
Instructor: [Your name]
Duration: 45 min | Format: Barbell + Plates | Tempo: Reps/track as listed

1. Warm‑Up (4 min) — Track 1

• Weight: light bar or 10–15% of working load
• Exercises (45s each, controlled tempo):
  • Shoulder roll + overhead press (alternate)
  • Squat to press (shallow)
  • Bent‑over row (light)
  • Good mornings → hold for 2–3 slow reps
• Cueing: breathe, focus on posture, neutral spine

2. Squats (4–5 min) — Track 2

• Weight: 40–60% of working load
• Structure: 2 x 45s sets with 15s recovery
• Reps pattern: Continuous squats (12–14 RPM)
• Form focus: knees out, chest up, depth to parallel, drive through heels
• Mod options: tempos (slow pulse or deep full squat)

3. Chest (4–5 min) — Track 3

• Weight: 20–30% for many; add plates as needed
• Structure: 3 blocks — chest press, chest fly, push press (each 30–45s)
• Reps: controlled negatives, full ROM on presses
• Cueing: scapular stability, soft elbows on fly

4. Back (4–5 min) — Track 4

• Weight: medium — heavier than chest if comfortable
• Structure: Deadrow (deadlift into row), single‑arm row alternates, 2‑rep tempo rows
• Reps: keep chest lifted, squeeze shoulder blades at top
• Cue: hinge from hips, avoid rounding

5. Triceps (3–4 min) — Track 5

• Weight: light–medium
• Structure: Skull crushers, overhead triceps extensions, triceps press (3 x 30–40s)
• Cue: control on descent, full extension, keep elbows steady

6. Biceps (3–4 min) — Track 6

• Weight: light–medium
• Structure: Alternating curls, 21s (7 bottom, 7 top, 7 full), hammer curls finish
• Cue: avoid swinging, elbows fixed

7. Lunges (3–4 min) — Track 7

• Weight: 30–50%
• Structure: Alternating reverse lunges (45s), walking lunges or pulses (45s)
• Cue: front knee tracks toes, torso upright, step length controlled

8. Shoulders (3–4 min) — Track 8

• Weight: light–medium
• Structure: Overhead press, lateral raises, front raises (intervals)
• Cue: small range for lateral raises, brace core for presses

9. Core (3 min) — Track 9

• Structure: Plank holds (45s), bicycle crunches (30s), deadbugs (45s)
• Cue: neutral pelvis, breathe through exertion

10. Cooldown & Stretch (3 min) — Track 10

• Static stretches: hamstrings, chest, quads, shoulders (30–40s each)
• Cue: slow breathing, lower heart rate

Class Notes / Progressions

• Total class time target: 45 minutes. Adjust track lengths ±30s to fit music.
• Intensity: start conservative first week; increase load progressively each class.
• Safety: remind participants to check form every set; prioritize range of motion over heavier weights.
• Transitions: keep plates accessible; call upcoming plates 10–15s before change.

Suggested File Layout for PDF

• Cover: Title, instructor, duration, date
• Page 1: Quick overview + equipment list (bar, collars, plates, mat)
• Pages 2–4: Track-by-track choreography (as above) with space for weight notes
• Page 5: Cueing reminders & safety checks
• Page 6: Cooldown stretches with simple illustrations (optional)

If you want, I can format this into a ready‑to‑print PDF and include estimated timings per music track or specific rep counts — tell me preferred file name and any custom cues. Do you have a favorite BodyPump release

Master the Rep Effect: A Deep Dive into BODYPUMP 86 Released in July 2013, BODYPUMP 86 remains a fan-favorite for its high-energy tracklist and challenging choreography designed to deliver the "Rep Effect"—exhausting muscles with light to moderate weights and high repetitions to get lean and toned fast. Whether you are a veteran instructor looking for a throwback release or a participant wanting to understand the mechanics of these classic tracks, this guide breaks down the workout structure and choreography of this iconic Les Mills release. BODYPUMP 86 Tracklist and Focus Areas

Each standard BODYPUMP class features 10 tracks targeting different muscle groups. In Release 86, the music ranges from Flo Rida to Kelly Clarkson, providing a rhythmic roadmap for the physical work. Muscle Group Song Title Warmup Flo Rida Squats In the Clear Chest Christina Aguilera Back Campione 2012 Triceps 50 Ways to Say Goodbye Biceps Kelly Clarkson Lunges Don't You Worry Child Swedish House Mafia Shoulders We'll Be Coming Back Calvin Harris Core She's So Mean Matchbox Twenty Cooldown Key Choreography and Exercise Highlights

The Squat Track (Track 2): Focused on the lower body, this track often utilizes mid-stance and wide-stance positions to target different areas of the glutes and quads, frequently varying tempos (like 2/2 or 4/4 counts) to increase time under tension.

The Back Track (Track 4): A powerhouse track that typically includes deadlifts, dead rows, and the clean & press to elevate the heart rate while strengthening the posterior chain.

The Core Track (Track 9): Designed to stabilize the midsection, exercises in this release focus on crunches and leg extensions to work the abdominals effectively. How to Use Choreography Notes Effectively

For instructors, the "choreography notes" are the ultimate blueprint. They provide the precise timing for every move, ensuring the work matches the music's structure perfectly. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify

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