Bodypump 86 Choreography Notes Pdf //top\\ | RELIABLE |

1. Where to find it legitimately – If you’re a certified Bodypump instructor, log in to the Les Mills Instructors Portal (instructor.lesmills.com). Under Release Materials → Bodypump 86, you’ll find the official PDF choreography notes, music sheet, and track breakdowns.

2. What to include if you’re creating your own summary – Common sections in BP86 notes include:

   • Track list (warm-up, squat, chest, back, triceps, biceps, lunges, shoulders, core, cool-down)
   • BPM per track
   • Main move counts (e.g., 32-count blocks, 4/4 timing)
   • Cues for transitions, rep ranges, and specific technique notes
   • Coaching focus (e.g., “keep chest proud,” “control descent”)

3. Example snippet (for reference, not official PDF) –
   Track 2 – Squats: 64 counts warm-up (slow + pulse), then 32 counts wide squat, 32 counts narrow squat, 16 counts bottom half pulses, repeat. Bar position: high on traps.

If you tell me which track or move from BP86 you need help with, I can write out the choreography notes in a clean, printable format.

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:

Introduction

Get ready to pump up the energy with Bodypump 86, the latest release from Les Mills! This high-energy workout combines cardio and strength training to get you moving and grooving to the beat. As a fitness instructor, you're probably eager to get your hands on the choreography notes for this new release. Well, you're in luck! Below, you'll find a comprehensive guide to help you master the Bodypump 86 choreography. Bodypump 86 Choreography Notes Pdf

Section 1: Warm-Up (Tracks 1-3)

• Track 1: "Eye of the Tiger" by Survivor
  • Choreography: Light cardio movements to get the blood flowing ( jogging in place, jumping jacks, etc.)
  • Cues: "Get ready to pump up, let's go!"
• Track 2: "Uptown Funk" by Mark Ronson ft. Bruno Mars
  • Choreography: Add some funky moves to the warm-up ( arm waves, hip swivels, etc.)
  • Cues: "Feel the funk, let's move!"
• Track 3: "Can't Stop" by Red Hot Chili Peppers
  • Choreography: Introduce some upper body movements (punching, shoulder rolls, etc.)
  • Cues: "We're getting pumped up, let's go!"

Section 2: Upper Body (Tracks 4-6)

• Track 4: "Stronger" by Britney Spears
  • Choreography: Chest press, tricep dips, and arm curls
  • Cues: "Get strong, push it up!"
• Track 5: "We Will Rock You" by Queen
  • Choreography: Add some shoulder and back exercises ( shoulder presses, rows, etc.)
  • Cues: "Rock your body, let's go!"
• Track 6: "Unstoppable" by Sia
  • Choreography: Cardio blast with upper body movements (jumping jacks, burpees, etc.)
  • Cues: "You're unstoppable, keep going!"

Section 3: Lower Body (Tracks 7-9)

• Track 7: "Low" by Flo Rida ft. T-Pain
  • Choreography: Squats, lunges, and calf raises
  • Cues: "Get low, let's move!"
• Track 8: "Cake by the Ocean" by DNCE
  • Choreography: Add some dynamic movements to the lower body exercises (side-to-side shimmies, etc.)
  • Cues: "Taste the cake, let's dance!"
• Track 9: "Roar" by Katy Perry
  • Choreography: Cardio blast with lower body movements ( jumping jacks, squat jumps, etc.)
  • Cues: "Roar like a lion, let's go!"

Section 4: Core and Abs (Tracks 10-12)

• Track 10: "Centuries" by Fall Out Boy
  • Choreography: Plank jacks, Russian twists, and leg raises
  • Cues: "Engage your core, let's go!"
• Track 11: "All About That Bass" by Meghan Trainor
  • Choreography: Add some dynamic movements to the core exercises (side plank, etc.)
  • Cues: "Get low, feel the burn!"
• Track 12: "Unbelievers" by Vampire Weekend
  • Choreography: Cardio blast with core movements (jumping jacks, burpees, etc.)
  • Cues: "You're on fire, keep going!"

Cool-Down (Tracks 13-14)

• Track 13: "Happy" by Pharrell Williams
  • Choreography: Gentle stretching to cool down the muscles
  • Cues: "Feel happy, relax!"
• Track 14: "Love on Top" by Beyoncé
  • Choreography: Final stretching and breathing exercises
  • Cues: "You're on top, let's finish strong!"

Conclusion

BodyPump 86 is a classic release from July 2013. Known for its energetic music and "muscle-tricking" moves, it introduced several innovative variations to the standard workout.  Key Innovations in BodyPump 86 

Reviewers highlight several standout tracks that differentiate this release from its predecessors:  Where to find it legitimately – If you’re

Chest Track ("Your Body"): Introduced the Chest Fly, which isolates chest muscles by removing tricep assistance.

Back Track ("Campione 2012"): Featured the Hang Clean, an explosive move designed to improve technique for the standard clean and press.

Triceps Track ("50 Ways to Say Goodbye"): Included the Tricep Kickback Row, a hybrid move targeting the muscle from multiple angles.

Lunges Track ("Don't You Worry Child"): Added a "twist" with a Dynamic Plate Squat Press, incorporating a calf raise for a more functional full-body challenge.  Tracklist & Playlist 

The music for this release was highly praised for its catchiness, though some instructors found the core track a bit "blah" compared to the rest.  Track  Song Title Artist (Original/Cover) Warmup Squats In The Clear Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland Back Campione 2012 DJ Flow / E-Type 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 Abs She's So Mean Matchbox Twenty Cooldown Instructor Resources 

While full choreography notes are generally restricted to certified instructors, you can find detailed breakdowns and reviews on blogs such as Di Hickman's Fitness Blog or Healthy Assets. These posts often cover the "how-to" for the newer moves like the Hang Clean and Chest Fly.  Les Mills BODYATTACK 86 class review - A Lady Goes West

The Bodypump 86 release, launched in mid-2013, remains a classic in the Les Mills library for its high-energy soundtrack and challenging choreography. Whether you are a veteran instructor looking for a blast from the past or a fitness enthusiast seeking the specifics of this workout, understanding the tracklist and training focus is key to mastering the "Rep Effect". Bodypump 86 Tracklist & Music

The choreography for Bodypump 86 is built around ten distinct tracks, each targeting a specific muscle group: Song Title Artist (Original/Cover) Warmup Squats In The Clear Chest Your Body / What A Feeling Christina Aguilera / Alex Gaudino ft. Kelly Rowland Back Campione 2012 DJ Flow (E-Type Remake) 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 Calvin Harris ft. Example Core She's So Mean Matchbox Twenty Cooldown Workout Highlights & Choreography Focus What to include if you’re creating your own

Bodypump 86 is known for its balance of modern pop and driving electronic dance music (EDM), which keeps the heart rate elevated during high-repetition sets.

The Squat Track (Track 2): Set to "In The Clear," this track focuses on leg endurance with standard and wide stances to target the glutes and quads.

The Back Track (Track 4): "Campione 2012" provides a powerful anthem for the "Clean and Press" and deadrows, designed to build strength in the posterior chain.

The Lunge Track (Track 7): Using the iconic "Don't You Worry Child," the choreography typically includes a mix of static lunges and pulses to maximize time under tension. How to Use Choreography Notes

Instructors use these notes to ensure proper timing, safety cues, and "The Rep Effect"—the Les Mills formula of using lighter weights at high repetitions (typically 70–100 reps per track) to achieve muscle fatigue and toning without bulk. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify

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.

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."

2. Squats

• Song: We Found Love (Rihanna feat. Calvin Harris)
• Key Focus: Strength and power. "Bottom half" work is a key feature of this release.
• Choreography:
  1. Set 1: Regular Squats (slow count).
  2. Set 2: Narrow Squats. 2-down, hold at the bottom, 2-up.
  3. Set 3: Sumo (Wide) Squats.
  4. The "Bottom Half" Block: Drop to the bottom of the squat and perform small pulses (bottom halves) to fatigue the glutes and quads before standing up.
  5. Finisher: Heavy single pulses.

3. Chest

• Song: Don't Stop the Party (Black Eyed Peas)
• Key Focus: Endurance and angles.
• Choreography:
  1. Position: Lying on the bench (or floor).
  2. Set 1: Standard Chest Press. Slow tempo (3/1).
  3. Set 2: Wide Grip Chest Press. Focus on the eccentric (lowering) phase.
  4. Set 3: "Top Half" pulses. Press up halfway and pulse to engage the triceps and inner chest.
  5. Finisher: Push-ups. Often includes wide hand placement push-ups followed by narrow (triceps) push-ups.