Bodypump 86 Choreography Notes Pdf Work Site

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. bodypump 86 choreography notes pdf work

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.

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. The Story of Bodypump 86 It was a

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:

• Detailed instructions for each track
• Music and exercise lists
• Diagrams and photos to help illustrate the moves
• Tips and variations for instructors to customize the workout

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

Track 4: Back (Cleans & Rows)

• The Move: Power cleans (low weight, high speed) into slow rows (heavy weight).
• Timing: 4/4/2/2/1/1 for Cleans; 8/8/4/4/2/2 for Rows.
• PDF Work Prompt: "Transition: Drop plates for rows. Speed changes from explosive to controlled."

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 Detailed instructions for each track Music and exercise

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.

4. The Triceps Track

Often a highlight of Release 86, the Triceps track utilizes heavy extensions and kickbacks. The notes specify the importance of "elbow placement." The visual cue often referenced in the PDFs is keeping the elbows "glued to the ribs" to isolate the muscle effectively. The track concludes with a burnout set that requires strict adherence to the timing listed in the notes to be effective.