Pdf Work: Bodypump 86 Choreography Notes
Like most standard releases, BodyPump 86 follows a 10-track structure targeting different muscle groups in a specific order:
The chest track introduces a welcome novelty: —a movement that fans had been eagerly awaiting in BODYPUMP. Following the flyes, the track finishes with two short rounds of traditional barbell bench press using heavier weights.
Mid-range pulses (holding the bar at a 90-degree angle and pulsing) to trap blood in the muscle, maximizing the "pump." Slow 3:1 eccentric phases to build structural strength. Track 7: Lunges bodypump 86 choreography notes pdf work
: A multi-dimensional track utilizing barbell overhead presses, lateral plate raises, and pushups on the floor or bench to completely fatigue the shoulder girdle.
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. Like most standard releases, BodyPump 86 follows a
The choreography notes for BodyPump 86 represent the intersection of exercise science, musical artistry, and strict brand standardization. Working with these notes requires dedicated study and physical practice to translate written counts into an inspiring live class. While the convenience of digital PDF formats has revolutionized how instructors prepare for their classes, it also highlights the ongoing tension between the accessibility of educational materials and the protection of proprietary fitness systems. Ultimately, these notes are the silent engine behind the successful execution of the workout, ensuring that both instructors and participants achieve their maximum potential safely.
Why are the so critical for BodyPump 86 specifically? Track 7: Lunges : A multi-dimensional track utilizing
Targets the back of the arms using overhead extensions, presses, and dips. Biceps (Track 6): Concentrated isolation work using various curl tempos. Lunges (Track 7):
The PDF is the official instructor “cheat sheet” provided by Les Mills. It is a full script (that comes with the Instructor Portal), but rather a condensed, 1–2 page summary of:
Focus: Mid-stance, wide-stance, and tempo changes. It’s all about maintaining form when fatigue sets in.