Standard heavy barbell work focusing on the posterior chain, including clean and press maneuvers.
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.
Emphasize bracing the abdomen. Ensure the lower back stays pressed flat against the mat during the crunch sequences. Track 10: Cooldown Song: Try
A standard BODYPUMP session contains ten to twelve distinct musical tracks. Based on multiple instructor sources, the verified tracklist for BODYPUMP 86 is as follows:
BodyPump 86 is a classic Les Mills release from 2013, still cherished by instructors and members for its high-energy music and effective, straightforward strength training structure. Originally released in July 2013, this release focuses on high repetitions and moderate weights, emphasizing functional strength and endurance. bodypump 86 choreography notes pdf work
In BP86, the push-ups start before the chorus hits. Your PDF should have a star note: "Push-ups initiate on the snare drum roll, not the vocal drop."
Why are the so critical for BodyPump 86 specifically?
Les Mills BodyPump 86 is a high-energy, full-body barbell workout designed to burn calories, build lean muscle, and push your endurance to its limits. Whether you are a certified Les Mills instructor looking to refresh your memory, or a dedicated participant wanting to understand the science behind the movements, having a clear grasp of the choreography is essential.
– Focuses on extensions, dips, or overhead presses. Standard heavy barbell work focusing on the posterior
Rectus abdominis, obliques, and transverse abdominis. Weight Selection: Bodyweight or a single light plate. Choreography Highlights:
Famous for its quirky, high-energy beat, this bicep track uses a mixture of bicep curls and rows. The notes feature prolonged mid-range holds and continuous single repetitions that create an unmistakable bicep burn. Track 7: Lunges Song: Let It Roll – Flo Rida Focus: Glutes, quadriceps, and hamstrings.
Monitor elbow positioning. During extensions and pushups, elbows must point directly forward, not flare out to the sides. Track 6: Biceps Song: Preach Focus: Biceps brachii and brachioradialis. Key Movements: Bicep curls (barbell) Mid-range pulses 3/1 and 1/3 tempo variations
An essay concerning the choreography notes of BodyPump 86 and their role in a fitness instructor's workflow must address both the practical application of these documents and the ethical considerations surrounding their distribution. BodyPump, a pre-choreographed group fitness program created by Les Mills, relies heavily on these specific notes to maintain global quality standards. For certified instructors, the choreography notes for release 86 are not merely instructional guides; they are essential blueprints that dictate the safety, efficacy, and musical synchronization of the entire workout. 🏋️ The Role of Choreography Notes in Group Fitness Emphasize bracing the abdomen
Specific cues like "brace abs" ensure safety, while transition notes maintain class flow.
: Uses light weights to prepare the body with deadlifts, rows, and squats. Track 2: Squats
Comprehensive Guide to BodyPump 86: Choreography, Tracklist, and Workout Focus
Transcribing the official PDF notes into your own shorthand helps build muscle memory. Focus on the main combinations, rep counts, and timing structures (e.g., 2/2 Squat x4).
