Bodypump 86 Choreography Notes Pdf Page

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:

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.

Track 4: Triceps

• Song: Blow (Ke$ha)
• Timing: 1/1 (Fast) & 3/1 (Slow)
• Choreography Note: This is a head-to-toe blaster. Lying triceps extensions (skull crushers) into dips.
• PDF Safety Note: "Keep the bar path over the eyes, not the forehead. Lock the wrists."

9. Core (Abs)

• Song: Somebody That I Used To Know (Gotye feat. Kimbra)
• Key Focus: Core stability.
• Choreography:
  1. Set 1 (Crunches): Standard crunches with legs raised or feet on the floor.
  2. Set 2 (Obliques): Twisting crunches or bicycles.
  3. Set 3 (Leg Raises): Lying leg raises to target lower abs.
  4. Set 4 (Planks): Prone hold (plank position) on elbows.
  5. Finisher: Hover variations (moving from elbows to hands).

🏋️‍♀️ The "Old School" Charm

There is a certain charm to teaching an older release like 86. It strips away the flashy production of the newest releases and reminds you of the core fundamentals: Simple. Strong. Effective.

Whether you are hunting for the notes to refresh your memory or looking to re-learn a classic track, BP86 reminds us that good choreography never goes out of style.

Discussion Question: Instructors and enthusiasts—what is your most vivid memory of Bodypump 86? Was it the music, the burn, or a specific track you loved to hate? Let me know in the comments! 👇

#LesMills #Bodypump #FitnessInstructor #Choreography #Bodypump86 #GroupFitness #GymLife

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 Bodypump 86 Choreography Notes Pdf

: 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

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.

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

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

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 BodyPump 86 Choreography Notes: A Deep Dive into

, 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

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

It's a sunny Saturday morning, and fitness instructor Emma is getting ready for her Bodypump class at the local gym. She's been teaching Bodypump for years and loves the energy and camaraderie that comes with it.

As she arrives at the gym, Emma notices that her colleague, Rachel, is already setting up the sound system and equipment. Rachel looks up and smiles.

"Hey, Em! I've got a surprise for you," Rachel says, holding up a piece of paper. "I managed to dig up the choreography notes for Bodypump 86. You know, the one with the iconic 'Warrior' track?"

Emma's eyes light up. "No way! I've been looking for those notes for ages. I've been teaching the newer releases, but I still love the classics."

The two instructors spend the next 30 minutes poring over the Bodypump 86 Choreography Notes Pdf, reminiscing about the good old days and giggling over some of the more...interesting...choreography choices.

As they review the notes, Emma starts to get excited. "You know, Rach, we should totally teach this class together. It'll be a blast!"

Rachel grins. "I'm in! But we have to make sure to get the playlist just right. We can't have the class singing along to outdated tracks."

The two instructors spend the rest of the morning creating a playlist that blends modern hits with classic Bodypump anthems. By the time the class starts, they're both energized and ready to go. It was 11:47 PM, and Sarah’s laptop screen

As the class begins, Emma and Rachel take turns leading the group through the familiar moves, injecting their own personalities and flair into the choreography. The participants love it, singing along to the iconic tracks and laughing with the instructors.

Throughout the class, Emma and Rachel frequently glance at each other, smiling as they revisit the old moves. They even throw in some fun 90s-style dance breaks, much to the delight of the participants.

As the class comes to a close, Emma and Rachel share a high-five. "That was epic!" Emma exclaims. "We should do it again sometime."

Rachel grins. "Definitely. And next time, we'll make sure to incorporate some retro video references."

The participants, still buzzing from the high-energy class, begin to disperse, chatting about how much fun they had. As Emma and Rachel pack up the equipment, they both know that they've created something special – a Bodypump class that blended nostalgia, fun, and a healthy dose of sweat.

The Bodypump 86 Choreography Notes Pdf had brought them together, but it was their shared passion for fitness and fun that made the class truly unforgettable.

Released in July 2013, Bodypump 86 is a high-energy strength training session known for its iconic soundtrack featuring Flo Rida, Christina Aguilera, and Swedish House Mafia. While official Les Mills choreography booklets are typically distributed as physical kits with DVDs to certified instructors, digital versions are sometimes found in instructor resource libraries. Tracklist & Core Movements

This release follows the classic Bodypump structure, focusing on different muscle groups for each track: BODYPUMP 132 Choreography Notes and Presenter Details

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 (released around July 2013) is often remembered by instructors and participants for its high-energy tracklist and the introduction of challenging new stimuli. 🎵 Tracklist Overview

The release features a mix of early 2010s pop and dance hits: Warmup: "I Cry" – Flo Rida Squats: "In The Clear" – Six60

Chest: "Your Body" – Christina Aguilera / "What A Feeling" – Kelly Rowland Back: "Campione 2012" – DJ Flow Triceps: "50 Ways to Say Goodbye" – Train Biceps: "Dark Side" – Kelly Clarkson Lunges: "Don't You Worry Child" – Swedish House Mafia Shoulders: "We'll Be Coming Back" – Upon Havoc Abdominals: "She's So Mean" – Matchbox Twenty Cooldown: "Try" – P!nk 💡 Key Choreography Highlights

"The Rep Effect": Like all standard releases, BP86 aims for roughly 800 repetitions per class to maximize fat burning and muscle toning.

Lunges Intensity: The Lunge track in this era often featured a heavy cardio focus, designed to spike the heart rate significantly before the shoulder track.

Dynamic Cues: Notes from this period emphasize visualization, such as "pushing the feet apart" during squats to better activate the glutes. 🛠️ Instructor Tips for Success

If you are using the notes to prepare for a class, experienced instructors recommend:

Digital vs. Paper: Many instructors find the Les Mills Releases App helpful for mobile access, but often prefer printing physical PDFs for highlighting and marking cues during initial memorization.

Study the Music First: Listen for the "mood" and track dynamics before looking at the movements. Identifying the 8-count beats as "1 and 2 and 3 and 4" helps translate written timing into verbal cues.

Master the Set Position: Always cue the "set position" (heels under hips, soft knees, core engaged) before starting any track to ensure participant safety.

💡 Key Takeaway: BodyPump 86 is a classic "all-rounder" release that relies on strong musical phrasing to drive intensity.

1. Warmup

• Song: I Gotta Feeling (Black Eyed Peas) - Note: The specific warmup song sometimes varies by territory, but the movement pattern remains standard.
• Equipment: Light bar or plates only.
• Choreography:
  • Squats: Wide stance, slow tempo (3/3) to warm up the legs.
  • Chest: Standing chest press/shoulder press combinations. Forward raises to engage deltoids.
  • Deadlifts: Slow eccentric loading (lowering) to stretch hamstrings.
  • Back: Upright rows and wide rows.