Bodypump 86 Choreography: Notes Pdf Work

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

Class Notes / Progressions

Suggested File Layout for PDF

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.

Comprehensive Guide to BodyPump 86: Choreography, Tracklist, and Workout Focus

BodyPump 86 is a high-intensity, barbell-based workout release from Les Mills that focuses on the "Rep Effect"—achieving lean muscle and fat loss through high repetitions with light to moderate weights. Originally released around July 2013, it features a diverse playlist ranging from Flo Rida to Kelly Clarkson, structured into ten standard muscle-group-specific tracks. BodyPump 86 Official Tracklist

Every standard BodyPump class follows a predefined 10-track sequence to ensure a full-body workout. The following songs and focus areas make up the BodyPump 86 release: Focus Area Song Title 1 Warmup 2 Squats In The Clear 3 Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland 4 Back Campione 2012 5 Triceps 50 Ways To Say Goodbye 6 Biceps Kelly Clarkson 7 Lunges Don't You Worry Child (Radio Edit) Swedish House Mafia feat. John Martin 8 Shoulders We'll Be Coming Back Upon Havoc 9 Abdominals She's So Mean Matchbox Twenty 10 Cooldown Understanding the Choreography Notes

Choreography notes are professional guides provided exclusively to certified Les Mills instructors to help them lead classes. These notes break down each track into "blocks" of work, detailing the specific movements, timing (e.g., 2/2, 3/1, or "bottom halves"), and coaching cues.

Timing and Repetitions: Instructors use these notes to synchronize movements with the music's beat. For example, a "2/2" squat involves taking two counts to go down and two counts to come back up.

The Rep Effect: Each track is designed to reach a high rep count (averaging 70–100 reps per track) to fatigue the muscles and stimulate metabolic changes.

Safety and Form: Notes include "coaching cues" focused on alignment, such as keeping the chest up during squats or maintaining a slight bend in the knees during overhead presses. How to Access BodyPump Resources

For those looking for choreography and music, official channels provide the most reliable and legal access:

For Instructors: Certified instructors can access the release via the official Les Mills Releases App or the instructor portal. This includes the digital choreography notes PDF, Masterclass video, and track music.

For Participants: You can experience BodyPump classes virtually or through the LES MILLS+ app, which offers a free trial for new users to workout at home.

Music Playlists: While some Les Mills-specific remixes may not be available on standard streaming platforms, many users have curated BodyPump 86 Spotify playlists featuring the original radio versions of the tracks. Training Tips for BodyPump 86

To get the best results from this release, keep these training principles in mind:

Frequency: Aim for two to three classes per week, ensuring at least one rest day between sessions for muscle recovery.

Equipment: You will need a barbell with various weight plates, a bench (often used as a step or for chest presses), and a mat for floor work during the abdominal track.

Progression: Start with lighter weights to master the choreography before increasing your load as your strength endurance improves. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify

BodyPump 86 is a classic Les Mills strength training release featuring a 10-track, high-repetition format with music including Flo Rida's "I Cry" and Six60's "In the Clear". Official, legally authorized choreography notes and training materials are available exclusively to certified instructors via the Les Mills Instructor Portal, rather than through public PDF downloads. For more information on accessing official materials, visit Les Mills. BODYPUMP Trackliste

The Story of Bodypump 86

It was a typical Wednesday evening at the local fitness studio, with the sound of upbeat music and the hum of excitement filling the air. The participants of Bodypump 86 were warming up, getting ready to tackle the challenging workout that lay ahead.

Les Mills, the creator of Bodypump, had just released the new choreography notes for release 86, and the instructors were eager to try it out. The notes were packed with new moves, combinations, and music tracks that promised to take the workout to the next level.

As the instructor, Rachel, began to teach the class, she couldn't help but feel a sense of nervousness. She had practiced the choreography countless times, but she knew that executing it flawlessly in front of her students was a different story altogether.

The music started, and Rachel launched into the first track, a high-energy song with a driving beat. She demonstrated the moves, her body moving in perfect sync with the music as she pumped, squatted, and lunged her way through the choreography.

The students followed along, some struggling to keep up at first, but as the music and the movements became more familiar, they began to pick up the pace. The room was filled with the sound of clanging weights, grunting, and the occasional whoop of excitement. bodypump 86 choreography notes pdf work

As the class progressed, Rachel seamlessly transitioned from one track to the next, expertly guiding her students through the various exercises. She made adjustments on the fly, offering words of encouragement and correction as needed.

The highlight of the class came during the final track, a pulsating anthem that had everyone moving in unison. The energy in the room was electric, with participants pushing themselves to their limits as they pumped their arms, squatted, and lunged to the music.

As the music came to a close, the class erupted in cheers and applause. Rachel beamed with pride, knowing that she and her students had nailed the Bodypump 86 choreography.

Bodypump 86 Choreography Notes PDF

For those interested in learning more about the Bodypump 86 choreography, the PDF notes are available for download. The notes include:

With these notes, instructors can master the Bodypump 86 choreography and deliver a high-energy, engaging workout to their students.

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

The choreography for BodyPump 86 follows the standard 10-track structure, typically lasting 55 minutes:

Focuses on light loads and establishing correct range of motion for all major muscle groups. Squats (Track 2):

Usually the longest track, utilizing heavy weights to build lower body strength and metabolic demand. Chest (Track 3):

Focuses on the pectorals, often featuring a mix of chest presses and flys or push-ups. Back (Track 4):

Emphasizes deadlifts, clean and presses, and rows to improve posture and posterior chain strength. Triceps (Track 5):

Targets the back of the arms using overhead extensions, presses, and dips. Biceps (Track 6): Concentrated isolation work using various curl tempos. Lunges (Track 7):

Unilateral leg work to improve balance and glute activation. Shoulders (Track 8):

A mix of upright rows, overhead presses, and lateral raises. Core (Track 9): Targeted abdominal and lower back exercises. Stretching and recovery. Choreography Dynamics The "work" within the BodyPump 86 notes relies on Time Under Tension (TUT)

. Instructors use specific tempo cues found in the PDF notes, such as: 2/2 Tempo: Two counts down, two counts up. 3/1 Tempo:

Slow eccentric (down) phase and a fast concentric (up) phase. Bottom Halves:

Pulse movements at the point of maximum muscle tension to increase the "burn." Accessing Choreography Notes

Les Mills choreography notes and PDFs are proprietary materials. They are officially distributed to certified Les Mills instructors through the Les Mills Instructor Portal Official Access:

Certified instructors receive the digital kit, which includes the PDF notes, masterclass video, and music. Educational Use:

These notes serve as a "script" for instructors to ensure safety, timing, and the correct coaching cues are delivered consistently across the globe. tempo patterns

Bodypump 86 Choreography Notes PDF Work: A Comprehensive Guide

Bodypump is a popular group fitness program that combines elements of aerobics, strength training, and Pilates to provide a full-body workout. The program is known for its upbeat music, energetic atmosphere, and of course, its challenging choreography. For instructors and participants alike, mastering the choreography is essential to getting the most out of the workout. In this article, we'll take a closer look at Bodypump 86 choreography notes in PDF format and provide a comprehensive guide on how to work with them.

What is Bodypump?

Bodypump is a group fitness program created by Les Mills International, a New Zealand-based company that specializes in developing innovative fitness programs. Bodypump is designed to be a low-impact, high-energy workout that targets the entire body, using a combination of free weights, resistance bands, and bodyweight exercises. The program is led by an instructor who guides participants through a series of exercises, set to upbeat music. Title: BodyPump 86 — 45‑Minute Class Choreography Notes

The Importance of Choreography in Bodypump

Choreography is a critical component of Bodypump. The program's choreography is designed to be easy to follow, yet challenging enough to keep participants engaged and motivated. The choreography is also carefully crafted to ensure that participants are working multiple muscle groups simultaneously, making the most of the workout.

Bodypump 86 Choreography Notes PDF

For instructors and participants who want to master the Bodypump 86 choreography, having access to detailed notes in PDF format can be a valuable resource. These notes provide a step-by-step guide to the choreography, including:

Having access to Bodypump 86 choreography notes in PDF format can help instructors prepare for classes, learn new routines, and refine their teaching skills. Participants can also use these notes to practice at home, master new exercises, and improve their overall performance.

How to Work with Bodypump 86 Choreography Notes PDF

To get the most out of Bodypump 86 choreography notes in PDF format, follow these tips:

Benefits of Using Bodypump 86 Choreography Notes PDF

Using Bodypump 86 choreography notes in PDF format can have several benefits, including:

Tips for Instructors

For Bodypump instructors, working with choreography notes in PDF format can be a valuable resource. Here are some additional tips:

Conclusion

Bodypump 86 choreography notes in PDF format are a valuable resource for instructors and participants alike. By working with these notes, individuals can master the choreography, improve their technique, and get the most out of the workout. Whether you're an instructor looking to refine your teaching skills or a participant seeking to challenge yourself, Bodypump 86 choreography notes in PDF format are an essential tool. So why not give it a try? Download the notes, get moving, and experience the energy and excitement of Bodypump for yourself.

Introduction to Bodypump 86

Bodypump 86 is a group fitness program developed by Les Mills International, a New Zealand-based company known for its high-energy workout programs. Bodypump is a low-impact, aerobic workout that combines cardio and strength training using light weights and high repetitions. The program is designed to be fun, engaging, and accessible to people of all fitness levels.

Understanding the Choreography Notes

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.

Key Components of Bodypump 86 Choreography Notes

The choreography notes for Bodypump 86 include:

Tips for Working with Bodypump 86 Choreography Notes

Here are some tips for instructors working with the Bodypump 86 choreography notes:

Benefits of Using Bodypump 86 Choreography Notes

Using the Bodypump 86 choreography notes can benefit instructors in several ways:

Conclusion

The Bodypump 86 choreography notes PDF is a valuable resource for instructors teaching this popular group fitness program. By understanding the key components of the notes and following the tips outlined above, instructors can deliver a fun and effective workout experience for their participants. Whether you're a new instructor or an experienced one, the Bodypump 86 choreography notes PDF is an essential tool to help you deliver a great workout. Cueing: breathe, focus on posture, neutral spine

For BodyPump 86 (released in July 2013), choreography notes specifically detail the exercises, timing, and coaching cues for the following 10 tracks: BodyPump 86 Tracklist Warm-up: I Cry – Flo Rida Squats: In The Clear – Six60 Chest: Your Body / What A Feeling Back: Campione 2012 Triceps: 50 Ways To Say Goodbye Biceps: Dark Side Lunges: Don’t You Worry Child Shoulders: We’ll Be Coming Back Abdominals: She’s So Mean Cooldown: Try – P!nk How Choreography Notes Work

These official guides from Les Mills instruct trainers on proper technique, musical timing, and coaching cues for high-repetition, low-load workouts. They ensure consistency in exercise execution through detailed breakdowns of movements and counts.

Full, detailed documents can be found on platforms like Scribd. BODYPUMP 42 Choreography Notes | PDF - Scribd

Choreography notes for BodyPump 86 are professional guides designed for certified instructors to master the specific movements, musical timing, and coaching cues of this Les Mills release. While the full PDF is generally restricted to certified instructors, the workout follows the classic 10-track BodyPump structure aimed at high-repetition endurance training. Core Structure of BodyPump 86

Each track in the release focuses on a specific muscle group, typically following this sequence: 24 Hour Fitness Track 1: Warm-up

: Uses light weights to prepare the body with deadlifts, rows, and squats. Track 2: Squats

: The heaviest track, focusing on mid and wide stances with various tempos (e.g., 2/2, 4/4). Track 3: Chest

: Typically involves chest presses or flies to fatigue the pectoral muscles. Track 4: Back : Incorporates "Clean & Press," deadlifts, and rows. Track 5: Triceps : Focuses on overhead extensions, dips, and pulses. Track 6: Biceps : High-repetition curls and hammer curls. Track 7: Lunges

: Uses body weight or plates for lunges and sometimes squat jumps. Track 8: Shoulders : Features overhead presses, lateral raises, and push-ups. Track 9: Core : Abdominal and core stability work. Track 10: Cool-down : Flexibility and stretching to facilitate recovery. 24 Hour Fitness Understanding the Choreography Notes How to learn Les Mills group fitness releases

BodyPump 86 is a barbell-based resistance training program released around March 2013. This release is characterized by a blend of classic high-rep strength training and innovative compound movements, such as a squat overhead press calf raise combo in the lunges track.  Tracklist & Focus Areas 

The following table outlines the 10 standard tracks, including the primary music and exercise focus for each:  Track  Focus Area Song Title Warmup Squats In The Clear Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland Back Campione 2012 Triceps 50 Ways To Say Goodbye Biceps Kelly Clarkson Lunges Don't You Worry Child Swedish House Mafia ft. John Martin Shoulders We'll Be Coming Back Upon Havoc (Calvin Harris/Example remix) Abdominals She's So Mean Matchbox Twenty Cooldown Sources:  Key Choreography Insights 

Lunges (Track 7): This track includes a notable "twist" by incorporating a squat and overhead press with a calf raise.

Back (Track 4): Standard heavy barbell work focusing on the posterior chain, including clean and press maneuvers.

Abdominals (Track 9): Features hip bridges, though some instructors found this inclusion unusual for a dedicated core track.

Foundational Technique: For all tracks, instructors emphasize the SET Position (heels under hips, chest lifted, core braced) to ensure a safe lifting foundation.  Instructor Notes & Tips 

Tempo Mastery: Coaches focus on varying tempos (e.g., 3/1, 2/2, and singles) to maximize time under tension and drive intensity without increasing weight.

Safety Cues: When performing overhead presses in the shoulder track, maintain a split stance to support the lower back and keep the bar in front of the body to avoid shoulder strain.

Clean & Press: Ensure the bar stays close to the body and use the legs to drive the bar upward rather than relying solely on the arms. 

For full choreography and detailed coaching cues, instructors typically access the official PDF notes through the Les Mills Instructor Portal.  BODYPUMP 42 Choreography Notes | PDF - Scribd

BodyPump 86 was one of the first releases to truly lean into the Clean and Press in the Lunge and Shoulder tracks. For modern instructors trained in the new "hands-free" start positions, looking back at the Release 86 PDF offers a masterclass in biomechanics. It showcases the transition of the bar from the floor to the shoulders in a way that bridged the gap between Olympic lifting and group fitness.

The PDF is not a substitute for listening to the music. Print it out, play the release, and speak the rep patterns aloud on time.

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.

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:

If you’re a participant who loves choreography details, consider asking your instructor for tips or watching release videos on Les Mills On Demand.

The "work" in the Legs track for BP86 is notorious among enthusiasts. The choreography notes focus heavily on bottom-heavy positioning. Key elements usually include:

The PDF gives bare-bones cues. Write your own in the margins: