86 Choreography Notes Pdf New!: Bodypump

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

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. Bodypump 86 Choreography Notes Pdf

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 Bodypump 86 release, launched in mid-2013, remains

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 🎵 The Highlights of Release 86 While the

🎵 The Highlights of Release 86

While the music changes quarterly, the choreography structure of BP86 offered some memorable challenges:

• The Squat Track: Often remembered for its pacing. It wasn't just about the weight; it was about the rhythm and the bottom-heavy resistance. The notes for this track were crucial for nailing the transition from the singles to the bottom-half pulses.
• The Chest Track: A masterclass in muscular endurance. If you look at the notes, you’ll see a specific focus on the "wide grip" positioning that demanded perfect form to protect the shoulders.
• The Tricep Track: Usually the "burnout" moment of the class. The choreography sheets highlighted the difference between kickbacks and extensions—a distinction that makes or breaks the effectiveness of the track.

Track 6: Lunges

• Song: Rather Be (Clean Bandit) – Instrumental
• Timing: WARNING: Complex Tempo.
• Choreography Note: This is why you need the PDF. The timing shifts every 32 counts.
  • Phase 1: 2/2 (Smooth lunges)
  • Phase 2: 1/3 (Fast down, slow up)
  • Phase 3: 3/1 (Slow down, explosive up)
  • Phase 4: Static holds + pulses.
• Instructor Tip: Count out loud. The music beat drops on the up-phase during the explosive section.

5. Triceps

• Song: Domino (Jessie J)
• Key Focus: Isolation.
• Choreography:
  1. Set 1 (Kickbacks): Bent over tricep kickbacks. Double time rhythm.
  2. Set 2 (Overhead): Standing overhead tricep extensions (pressing the bar up from behind the head).
  3. Set 3 (Dips): Bench dips (on the floor). Feet on floor, hands on bench (or vice versa for advanced).
  4. Finisher: Push-ups with a narrow hand placement (tricep push-ups).