Bodypump 86 Choreography: Notes Pdf
While searching for a "Bodypump 86 Choreography Notes PDF" might feel like looking for a relic, this release is fantastic for retro weeks or endurance challenges. The rep counts are higher than modern releases (which have shifted toward shorter sets and heavier weights), making it an excellent cardiovascular strength workout.
For instructors: If you coach this release, warn your class about Track 3 (Back). The 64-count static hold is brutal. Always offer a regression (e.g., dropping the weight or holding only half the time).
For participants: Do not chase ego. Use lighter plates than you think you need. Release 86 is about muscular endurance and form, not maximum load.
Disclaimer: This article is for informational and educational purposes only. Les Mills, BODYPUMP, and related trademarks are the property of Les Mills International. This guide is not an official Les Mills document. Always consult a fitness professional before attempting new exercises.
Here’s a short story inspired by the search for the Bodypump 86 Choreography Notes PDF.
It was 11:47 PM, and Sarah’s laptop screen glowed like a confessional booth. Spread before her were twelve empty coffee cups, three discarded sticky notes, and a single, haunting browser tab: "Bodypump 86 Choreography Notes PDF – file not found."
She’d taught Bodypump for seven years. She’d survived Release 78’s lunge track (the one with 104 reps), conquered 82’s back track (that unforgiving clean-and-press sequence), and even memorized 85’s triceps push-ups by heart. But 86? 86 was her white whale.
It had launched the season she’d been on maternity leave. By the time she returned, every other instructor had absorbed its secrets: the way Track 4’s squats synced with a bass drop that felt like a second heartbeat, the sneaky tempo change in the shoulder track that turned light plates into burning halos. All she had was a grainy YouTube video filmed from the back of a packed gym in São Paulo.
Her members were getting restless. "When are we doing ‘Warm-Up of the Broken Dreams’?" they’d ask, using the nickname for 86’s iconic opening track. Sarah would smile and program 87 instead—competent, clean, soulless.
Tonight, desperation had driven her to the dark corners of the internet: a Russian forum thread from 2015, a dead Dropbox link, and finally, a chat room where someone calling themselves "Pump4Life99" posted: “I have the PDF. But it comes with a story.”
Sarah hesitated. Then she typed: “Tell me.”
The file arrived three minutes later. The PDF was scanned badly—coffee stains, handwritten margin notes like “WATCH THE RIGHT ARM” and “THIS ONE HURTS SO GOOD.” Track 4’s choreography had a stick figure drawing of a person crying mid-squat. Track 7’s lunge sequence included the note: “Insert joke about quitting here.”
As she scrolled, Sarah realized this wasn’t an official document. It was a relic. Someone—a long-lost instructor named “Marco, Oslo”—had transcribed the release live during a training weekend, adding his own panicked observations. At the very bottom, under Track 9 (core), Marco had written:
“If you’re reading this, you survived. Now teach it like your lungs owe you money. And please, for the love of heavy grunting, don’t forget the fourth set of clean-and-presses. I did. They still remind me.”
Sarah closed the PDF at 1:23 AM. She loaded her barbell in the empty living room, pulled up the soundtrack on her phone, and pressed play on Track 1.
The beat dropped. She began to squat.
And for the first time in months, she smiled.
Bodypump 86 is known for its energetic soundtrack and a focus on functional strength. It balances traditional lifts with modern athletic movements to keep the heart rate elevated while building lean muscle. Track-by-Track Breakdown Track 1: Warm-up Focus: Preparing the joints and muscles with light weights.
Movements: Deadlifts, deadrows, upright rows, and clean and presses to prime the body for the heavier tracks ahead. Track 2: Squats Focus: Quadriceps and glutes.
Technique: Expect a mix of wide and mid-stance positions. This track typically features slow "superslow" tempos to increase time under tension, followed by "bottom-half" pulses to fatigue the lower body. Track 3: Chest Focus: Pectorals and anterior deltoids. Bodypump 86 Choreography Notes Pdf
Dynamics: Often utilizes a combination of the bar and optional hand weights (plates) for chest flys to provide a different range of motion. Track 4: Back Focus: Posterior chain and cardiovascular peak.
Highlights: High-intensity clean and presses combined with heavy deadlifts. The goal is to drive the heart rate up while maintaining a flat back and strong core. Track 5: Triceps Focus: Back of the arms.
Movements: Overhead extensions, tricep presses, and often bodyweight dips or push-ups to ensure full exhaustion of the muscle group. Track 6: Biceps Focus: Front of the arms.
Tempo: Constant tension with minimal rest. Look for "plate curls" or alternating "hammer curls" if the choreography deviates from the standard barbell. Track 7: Lunges Focus: Glutes, hams, and balance.
Style: Usually involves large steps back with a vertical spine. This track in Release 86 emphasizes stability and deep range of motion. Track 8: Shoulders Focus: Full shoulder girdle (deltoids and traps).
Movements: Side raises, mac raises, and overhead presses. It often finishes with push-ups to hit the chest one last time. Track 9: Core Focus: Abdominals and obliques.
Highlights: Crunches, leg extensions, and planks. The focus is on bracing the core to support the spine. Track 10: Cooldown Focus: Recovery and flexibility.
Stretches: Hamstring, quad, and upper body stretches to promote muscle repair. Instructor Tips for Bodypump 86
Tempo Cues: Pay close attention to the "4/4" and "2/2" counts, as they are essential for the musical phrasing of this release.
Safety: Always remind participants to keep a slight bend in the knees and a braced core, especially during the Back and Shoulder tracks.
Equipment: You will need a barbell, varying weight plates, a bench with a riser, and a mat.
For official PDF notes and video masterclasses, instructors should verify their credentials on the Les Mills website.
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.
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 While searching for a "Bodypump 86 Choreography Notes
Unleashing the Power of BODYPUMP 86: A Comprehensive Track-by-Track Breakdown Released in mid-2013, BODYPUMP 86
remains a favorite for many veteran instructors and participants. This release is known for its high-energy music and "The Rep Effect"—a training method focusing on low weights and high repetitions to burn calories and build lean muscle.
Below is the definitive tracklist and choreography overview for BodyPump 86. The BODYPUMP 86 Tracklist Focus Area Song Title In The Clear Christina Aguilera Campione 2012 50 Ways to Say Goodbye Kelly Clarkson Don't You Worry Child Swedish House Mafia We'll Be Coming Back Calvin Harris feat. Example Abdominals She's So Mean Matchbox Twenty Key Choreography Highlights Warmup (I Cry):
A standard introduction to all major movements used in the class, including deadlifts, deadrows, and basic squats. Squats (In The Clear):
This track typically utilizes mid-stance and wide-stance squats with varying tempos (e.g., 2/2, 1/3, and "bottom halves") to fatigue the quadriceps and glutes. Back (Campione 2012): Features powerful compound movements like the Clean & Press
, Deadlifts, and Deadrows to target the posterior chain and elevate the heart rate. Triceps (50 Ways to Say Goodbye):
Generally includes a mix of overhead extensions with a weight plate, tricep dips on the bench, and tricep pushups. Shoulders (We'll Be Coming Back):
Often uses a combination of barbell upright rows, overhead presses, and lateral raises with hand plates to shape the deltoids. Instructor Tips for Success How to learn Les Mills group fitness releases
Do you remember the first time you taught or took Bodypump 86?
For many instructors, release 86 was a pivotal moment. It had a Squat track that tested your mental fortitude and a Tricep track that left everyone’s arms shaking. But if you are here looking for the PDF choreography notes, you know the struggle: finding older release notes can be like searching for a needle in a haystack.
Here is a deep dive into why BP86 still resonates and what makes those notes so valuable.
Q: Is Bodypump 86 still available to buy? A: Rarely. Les Mills removes releases from general sale after 5-7 years. You will likely only find it second-hand or in instructor archives.
Q: Can I teach BP86 if I am certified for BP120? A: Yes. Your certification covers all past releases. However, you must have the choreography notes to teach it legally to the beat. "Winging it" violates your license.
Q: Why can't I just watch the video and copy it? A: You can, but the video doesn't show the coaching cues or the now counts. The PDF explains why you move slowly or quickly. It is the difference between mimicry and mastery.
If you have a copy of the Bodypump 86 Choreography Notes PDF, treat it like gold. If you find a digital copy online, download it immediately—because once those links die, BP86 enters the realm of fitness folklore.
Bodypump 86 is often remembered by Les Mills enthusiasts as a high-energy release that perfectly captures the "Rep Effect" through a blend of chart-topping hits and challenging choreography. Released in
, this set became a fan favorite for its motivating soundtrack and the introduction of intensified training layers. The Bodypump 86 Experience
The choreography notes for this release are designed to guide instructors through 10 distinct tracks, each targeting a specific muscle group with high repetitions. Key highlights of this release include: Dynamic Squat Track
: Set to "In The Clear" by SIX60, the squat track focuses on mid-to-wide stances and varied tempos to maximize metabolic demand. Triceps Endurance It was 11:47 PM, and Sarah’s laptop screen
: The track "50 Ways to Say Goodbye" by Train is a standout, using the song's driving rhythm to push through overhead extensions and dips. Motivating Atmosphere : With tracks from Flo Rida, Christina Aguilera, and Swedish House Mafia
, the choreography leverage's "NETT" (Name of Exercise, Tempo, and Target) to keep participants in sync with the beat. Full Tracklist Breakdown
Instructors use the choreography notes to master the timing of each move, ensuring they match the 8-count musical structure standard in Les Mills programs. Targeted Area Song Title In The Clear Your Body / What A Feeling Christina Aguilera / Kelly Rowland Campione 2012 50 Ways to Say Goodbye Kelly Clarkson Don't You Worry Child Swedish House Mafia ft. John Martin We'll Be Coming Back Calvin Harris ft. Example Abdominals She's So Mean Matchbox Twenty The "Rep Effect" in Release 86
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:
Bodypump 86 is a classic release in the barbell-based group fitness program. The choreography notes are essential technical documents provided to certified instructors to ensure the standardized delivery of the workout globally. Academia.edu Release Overview Bodypump 86 follows the program's signature "Rep Effect"
formula, which uses light weights and high repetitions (often exceeding 800–1,000 per class) to build lean muscle and muscular endurance. Typical Tracklist Structure
A standard 60-minute Bodypump release like BP86 consists of 10 tracks, each targeting a specific muscle group: 24 Hour Fitness Track 1: Warm-up
– Preparing the body with low weights and full-body movements. Track 2: Squats – The heaviest weighted track focusing on legs. Track 3: Chest – Standard barbell presses or push-ups. Track 4: Back – Deadlifts, clean and presses, and rows. Track 5: Triceps – Extensions, dips, and overhead presses. Track 6: Biceps – Various curling motions. Track 7: Lunges – Lower body focus using the bar or free weights. Track 8: Shoulders – Upright rows, overhead presses, and side raises. Track 9: Core – Abdominal focus. Track 10: Cool-down – Stretching and recovery. Content of Choreography Notes
The PDF notes serve as a "blueprint" for instructors and include: Musical Phrasing
: Mapping every movement to the rhythm and "drops" of the soundtrack. Timing Cues
: Specific counts (e.g., 2/2, 3/1, or 4/4 tempos) for each repetition to maximize time under tension. Coaching Tips
: Detailed instructions on technique, safety, and "THE REP EFFECT" to help participants reach fatigue. Scripting Advice
: Suggestions for motivational language and performance "cues" to keep the class engaged. Accessing the PDF
Official choreography notes are proprietary intellectual property owned by Les Mills International . They are legally distributed only to certified instructors through the Les Mills Releases
portal. Unauthorized PDF distribution on third-party sites often involves outdated or pirated versions. Academia.edu featured in the Bodypump 86 tracklist?
Bodypump and The Rep Effect Analysis | PDF | Physical Fitness