: Rectus abdominis, obliques, and transverse abdominis.
– Train. A high-energy track typically involving deadlifts, clean and presses, and rows. – Kelly Clarkson. Don't You Worry Child – Swedish House Mafia. We'll Be Coming Back – Calvin Harris feat. Example. Shoulders: She's So Mean – Matchbox Twenty. What A Feeling – Alex Gaudino feat. Kelly Rowland. Instructor Tips for Learning the Notes If you are working with the BodyPump 86 choreography notes PDF , here are a few tips to help you master the release: Listen and Map: Start by listening to the music on SoundCloud
Do you have a favorite BodyPump release? Let me know in the comments – I might break down its choreography next.
Alternating single plate curls (if switching to plates) or a final, high-repetition barbell burnout. Instructor Coaching Cues
Teach the release to an empty room while physically moving through the tracks. This bridges the gap between mental understanding and physical execution. bodypump 86 choreography notes pdf work
Complete shoulder capitalization using multiple pieces of equipment. Key Movements:
The Les Mills BodyPump 86 release is a high-intensity resistance training workout that follows the classic "REP EFFECT" formula, focusing on high repetitions with low-to-moderate weights. The choreography is designed to fatigue muscles through varied tempos and specific movement patterns. Workout Structure and Key Tracks
Ensure your front knee stays aligned over your ankle and your back knee drops straight toward the floor. Track 8: Shoulders Welcome to the Jungle Focus: Anterior, lateral, and posterior deltoids.
The choreography notes for Bodypump 86 are a set of instructions that guide instructors through the routine, including the movements, transitions, and cues for each song. The notes are typically provided in a PDF format, making it easy for instructors to access and review the information. : Rectus abdominis, obliques, and transverse abdominis
Shoot-outs or leg extensions to target the lower abdominal wall. Side planks or twisting variations to engage the obliques. Track 10: Cooldown Just Give Me a Reason
"Squeeze the shoulder blades on the Deadrow. Catch the bar low in the knees during the Clean." Track 2: Squats Song: In the Clear – Capsize Target Muscles: Quadriceps, gluteus maximus, hamstrings. Barbell Weight: 2 to 4 times the warmup weight. Choreography and Timing
Several third-party websites still list the complete BODYPUMP 86 package (DVD + CD + Notes) for around $20–$25. Examples include:
Ready to get pumping? Find your notes, load your bar, and press play. Your legs will shake, but you’ll love it. – Kelly Clarkson
If you’re planning to teach this release, here are some practical tips based on the choreography notes:
for coaching the Squat or Back track for this specific release? How to learn Les Mills group fitness releases
Choreography notes are essential instructor resources for learning the release. They provide a detailed breakdown of movements, timing, and coaching cues. How to learn Les Mills group fitness releases
BP86 is famous for a 64-count static hold in Shoulders. Write a countdown in your PDF (64... 48... 32... 16... 8... 'Sprint!').
Every Bodypump release follows a strategic scientific formula, targeting specific muscle groups in a precise order to exhaust the muscles using light to moderate weights with high repetitions (The Rep Effect). : I Cry – Flo Rida Squats : Troublemaker – Olly Murs feat. Flo Rida Chest : Scream & Shout – will.i.am feat. Britney Spears Back : Years – Alesso feat. Matthew Koma
: The squat track in Bodypump 86 relies heavily on changing tempos to create time-under-tension. Watch out for the slow 4/4 counts down and up, shifting into quick, explosive 1/1 singles.
