Bodypump 86 Choreography Notes Pdf Work ★

Title: BodyPump 86 — 45‑Minute Class Choreography Notes
Instructor: [Your name]
Duration: 45 min | Format: Barbell + Plates | Tempo: Reps/track as listed

Class Notes / Progressions

Suggested File Layout for PDF

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.

Finding exact, official PDF choreography notes for Les Mills releases like BodyPump 86 typically requires an instructor login via the Les Mills Connect

portal. However, public tracklists and technique overviews provide a solid framework for understanding the workout's structure and major movements. BodyPump 86 Tracklist & Muscle Groups

BodyPump 86 features 10 tracks, each targeting a specific muscle group with high-repetition endurance training. Muscle Group 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 (Sources:) Key Exercises & Technique Tips

While release-specific choreography notes are proprietary, standard BodyPump movements featured in these tracks include: Back Track (Clean & Press):

Keep the bar close to your body and lead with your elbows. Catch the bar at your collarbone with a half-squat to protect your back. Squat Track:

Use a mid-to-wide stance with various tempos to target the glutes and quads. Deadlift / Dead Row:

Hinge at the hips, keeping your chest lifted and the bar sliding down your thighs to just above the knee. Set Position:

For all standing tracks, stand with feet under hips, knees soft, and core braced. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify

BODYPUMP 86 is a barbell-based strength workout from Les Mills that utilizes high repetitions with low weights to build muscular endurance, a method known as the "Rep Effect". Released in late 2013, this specific edition features a curated playlist designed to guide participants through a full-body conditioning session. BodyPump 86 Tracklist Overview

The workout is structured into 10 tracks, each targeting a specific muscle group with specialized music: 01. Warmup: Tonight – Jessica Sanchez ft. Ne-Yo 02. Squats: Killer – SKisM ft. Dee Freer (Crush Remix)

03. Chest: A Little Party Never Killed Nobody (All We Got) – Fergie 04. Back: Somebody – Jens O. (Cc.K Remix)

05. Triceps: Can't Hold Us – Macklemore & Ryan Lewis ft. Ray Dalton 06. Biceps: Up in the Air – Thirty Seconds to Mars 07. Lunges: Play Hard – David Guetta ft. Ne-Yo, Akon 08. Shoulders: Raving – Brooklyn Bounce & Giorno (G! Mix) 09. Abdominals: Only You – Ellie Goulding 10. Cooldown: Give Me Love – LL Cool J ft. Seal Working with Choreography Notes

Choreography notes are essential instructor resources for learning the release. They provide a detailed breakdown of movements, timing, and coaching cues. How to learn Les Mills group fitness releases

BodyPump 86 is a barbell-based resistance training program released around March 2013. This release is characterized by a blend of classic high-rep strength training and innovative compound movements, such as a squat overhead press calf raise combo in the lunges track.  Tracklist & Focus Areas 

The following table outlines the 10 standard tracks, including the primary music and exercise focus for each:  Track  Focus Area Song Title Warmup Squats In The Clear Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland Back Campione 2012 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 Upon Havoc (Calvin Harris/Example remix) Abdominals She's So Mean Matchbox Twenty Cooldown Sources:  Key Choreography Insights 

Lunges (Track 7): This track includes a notable "twist" by incorporating a squat and overhead press with a calf raise.

Back (Track 4): Standard heavy barbell work focusing on the posterior chain, including clean and press maneuvers.

Abdominals (Track 9): Features hip bridges, though some instructors found this inclusion unusual for a dedicated core track.

Foundational Technique: For all tracks, instructors emphasize the SET Position (heels under hips, chest lifted, core braced) to ensure a safe lifting foundation.  Instructor Notes & Tips 

Tempo Mastery: Coaches focus on varying tempos (e.g., 3/1, 2/2, and singles) to maximize time under tension and drive intensity without increasing weight.

Safety Cues: When performing overhead presses in the shoulder track, maintain a split stance to support the lower back and keep the bar in front of the body to avoid shoulder strain.

Clean & Press: Ensure the bar stays close to the body and use the legs to drive the bar upward rather than relying solely on the arms. 

For full choreography and detailed coaching cues, instructors typically access the official PDF notes through the Les Mills Instructor Portal.  BODYPUMP 42 Choreography Notes | PDF - Scribd

Unleashing the Power of BodyPump 86: Tracklist, Highlights, and Why It Still Hits

Whether you’re an instructor looking to dust off a classic or a fitness enthusiast hunting for that perfect nostalgic burn, Les Mills BodyPump 86 remains a standout release in the franchise's history. First dropping in March 2013, this release brought a high-energy mix of chart-topping hits and challenging choreography that redefined "the rep effect". bodypump 86 choreography notes pdf work

If you're searching for the BodyPump 86 choreography notes PDF, you're likely looking to master the specific timings and transitions that make this workout so effective. Here is a full breakdown of what makes Release 86 a must-play. The BodyPump 86 Tracklist

The music of Release 86 is pure motivation, featuring a blend of pop, rock, and dance anthems that keep the energy high even when the reps get tough: Warm-up: I Cry – Flo Rida Squats: In the Clear – SIX60 Chest: Your Body – Christina Aguilera Back: 50 Ways to Say Goodbye – Train Triceps: Dark Side – Kelly Clarkson

Biceps: Don't You Worry Child – Swedish House Mafia feat. John Martin

Lunges: We'll Be Coming Back – Calvin Harris feat. Example Shoulders: She's So Mean – Matchbox Twenty Abs/Core: Try – P!nk

Cool-down: What A Feeling – Alex Gaudino feat. Kelly Rowland Choreography Highlights & Key Moves

Following the classic Les Mills structure, Release 86 focuses on high repetitions with light to moderate weights to tone and strengthen.

The Squat Track (In the Clear): Expect a focus on glute engagement with a variety of stances. This track uses tempo changes—switching between slow 4/4 counts and quicker 2/2 rhythms—to build intensity and "supercharge" the legs.

The Back Track (50 Ways to Say Goodbye): This is where the Clean and Press takes center stage. Focus on keeping the bar close to your body and using your legs for the drive to safely work the lats and shoulders.

The Bicep Burn (Don't You Worry Child): This track is notorious for its relentless pace. The choreography typically involves mid-range pulses and slow, controlled full-range reps to maximize time under tension. Why Release 86 Still Works

Even years later, Release 86 is a favorite in the "mix and match" rotation of many instructors. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify

If you’re a participant looking to recall the release, search YouTube for “BodyPump 86 full class” – many certified instructors post practice videos. For personal notes, create your own tracking sheet based on those videos.

Comprehensive Guide to BodyPump 86: Choreography, Tracklist, and Workout Focus

BodyPump 86 is a high-intensity, barbell-based workout release from Les Mills that focuses on the "Rep Effect"—achieving lean muscle and fat loss through high repetitions with light to moderate weights. Originally released around July 2013, it features a diverse playlist ranging from Flo Rida to Kelly Clarkson, structured into ten standard muscle-group-specific tracks. BodyPump 86 Official Tracklist

Every standard BodyPump class follows a predefined 10-track sequence to ensure a full-body workout. The following songs and focus areas make up the BodyPump 86 release: Focus Area Song Title 1 Warmup 2 Squats In The Clear 3 Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland 4 Back Campione 2012 5 Triceps 50 Ways To Say Goodbye 6 Biceps Kelly Clarkson 7 Lunges Don't You Worry Child (Radio Edit) Swedish House Mafia feat. John Martin 8 Shoulders We'll Be Coming Back Upon Havoc 9 Abdominals She's So Mean Matchbox Twenty 10 Cooldown Understanding the Choreography Notes

Choreography notes are professional guides provided exclusively to certified Les Mills instructors to help them lead classes. These notes break down each track into "blocks" of work, detailing the specific movements, timing (e.g., 2/2, 3/1, or "bottom halves"), and coaching cues.

Timing and Repetitions: Instructors use these notes to synchronize movements with the music's beat. For example, a "2/2" squat involves taking two counts to go down and two counts to come back up.

The Rep Effect: Each track is designed to reach a high rep count (averaging 70–100 reps per track) to fatigue the muscles and stimulate metabolic changes.

Safety and Form: Notes include "coaching cues" focused on alignment, such as keeping the chest up during squats or maintaining a slight bend in the knees during overhead presses. How to Access BodyPump Resources

For those looking for choreography and music, official channels provide the most reliable and legal access:

For Instructors: Certified instructors can access the release via the official Les Mills Releases App or the instructor portal. This includes the digital choreography notes PDF, Masterclass video, and track music.

For Participants: You can experience BodyPump classes virtually or through the LES MILLS+ app, which offers a free trial for new users to workout at home.

Music Playlists: While some Les Mills-specific remixes may not be available on standard streaming platforms, many users have curated BodyPump 86 Spotify playlists featuring the original radio versions of the tracks. Training Tips for BodyPump 86

To get the best results from this release, keep these training principles in mind:

Frequency: Aim for two to three classes per week, ensuring at least one rest day between sessions for muscle recovery.

Equipment: You will need a barbell with various weight plates, a bench (often used as a step or for chest presses), and a mat for floor work during the abdominal track.

Progression: Start with lighter weights to master the choreography before increasing your load as your strength endurance improves. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify

Master the Rep Effect: A Deep Dive into BODYPUMP 86 Released in July 2013, BODYPUMP 86 remains a fan-favorite for its high-energy tracklist and challenging choreography designed to deliver the "Rep Effect"—exhausting muscles with light to moderate weights and high repetitions to get lean and toned fast. Whether you are a veteran instructor looking for a throwback release or a participant wanting to understand the mechanics of these classic tracks, this guide breaks down the workout structure and choreography of this iconic Les Mills release. BODYPUMP 86 Tracklist and Focus Areas

Each standard BODYPUMP class features 10 tracks targeting different muscle groups. In Release 86, the music ranges from Flo Rida to Kelly Clarkson, providing a rhythmic roadmap for the physical work. Muscle Group Song Title Warmup Flo Rida Squats In the Clear Chest Christina Aguilera Back Campione 2012 Triceps 50 Ways to Say Goodbye Biceps Kelly Clarkson Lunges Don't You Worry Child Swedish House Mafia Shoulders We'll Be Coming Back Calvin Harris Core She's So Mean Matchbox Twenty Cooldown Key Choreography and Exercise Highlights Title: BodyPump 86 — 45‑Minute Class Choreography Notes

The Squat Track (Track 2): Focused on the lower body, this track often utilizes mid-stance and wide-stance positions to target different areas of the glutes and quads, frequently varying tempos (like 2/2 or 4/4 counts) to increase time under tension.

The Back Track (Track 4): A powerhouse track that typically includes deadlifts, dead rows, and the clean & press to elevate the heart rate while strengthening the posterior chain.

The Core Track (Track 9): Designed to stabilize the midsection, exercises in this release focus on crunches and leg extensions to work the abdominals effectively. How to Use Choreography Notes Effectively

For instructors, the "choreography notes" are the ultimate blueprint. They provide the precise timing for every move, ensuring the work matches the music's structure perfectly. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify

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.

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.

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:

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

The Les Mills BodyPump 86 release is a high-intensity resistance training workout that follows the classic "REP EFFECT" formula, focusing on high repetitions with low-to-moderate weights. The choreography is designed to fatigue muscles through varied tempos and specific movement patterns. Workout Structure and Key Tracks

The choreography for BodyPump 86 follows the standard 10-track structure, typically lasting 55 minutes:

Focuses on light loads and establishing correct range of motion for all major muscle groups. Squats (Track 2):

Usually the longest track, utilizing heavy weights to build lower body strength and metabolic demand. Chest (Track 3):

Focuses on the pectorals, often featuring a mix of chest presses and flys or push-ups. Back (Track 4):

Emphasizes deadlifts, clean and presses, and rows to improve posture and posterior chain strength. Triceps (Track 5):

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):

Unilateral leg work to improve balance and glute activation. Shoulders (Track 8):

A mix of upright rows, overhead presses, and lateral raises. Core (Track 9): Targeted abdominal and lower back exercises. Stretching and recovery. Choreography Dynamics The "work" within the BodyPump 86 notes relies on Time Under Tension (TUT)

. Instructors use specific tempo cues found in the PDF notes, such as: 2/2 Tempo: Two counts down, two counts up. 3/1 Tempo:

Slow eccentric (down) phase and a fast concentric (up) phase. Bottom Halves:

Pulse movements at the point of maximum muscle tension to increase the "burn." Accessing Choreography Notes Cueing: breathe, focus on posture, neutral spine

Les Mills choreography notes and PDFs are proprietary materials. They are officially distributed to certified Les Mills instructors through the Les Mills Instructor Portal Official Access:

Certified instructors receive the digital kit, which includes the PDF notes, masterclass video, and music. Educational Use:

These notes serve as a "script" for instructors to ensure safety, timing, and the correct coaching cues are delivered consistently across the globe. tempo patterns

An essay concerning the choreography notes of BodyPump 86 and their role in a fitness instructor's workflow must address both the practical application of these documents and the ethical considerations surrounding their distribution. BodyPump, a pre-choreographed group fitness program created by Les Mills, relies heavily on these specific notes to maintain global quality standards. For certified instructors, the choreography notes for release 86 are not merely instructional guides; they are essential blueprints that dictate the safety, efficacy, and musical synchronization of the entire workout. 🏋️ The Role of Choreography Notes in Group Fitness

At the core of the Les Mills system is the promise of consistency. A participant attending a BodyPump class in New York should experience the exact same workout structure, timing, and movement patterns as someone in Tokyo. The choreography notes for BodyPump 86 provide this precise framework. They outline every track, specifying the target muscle group, the required weight selections, the specific exercises, and the exact count of every repetition aligned to the tempo of the music.

For the instructor, these notes function as a script. They break down complex combinations—such as the specific rep profiles for the squats, chest, or back tracks—into easily digestible counts. By studying these notes, instructors learn exactly when to cue a change in tempo, when to encourage participants through a heavy lifting phase, and how to execute the movements safely to prevent injury. Without this detailed guide, the seamless fusion of music and movement that defines the program would be lost. 📄 The Quest for PDFs and the Digital Workflow

In the modern fitness era, the "work" associated with these notes has transitioned almost entirely to digital formats. Instructors often seek out PDF versions of release notes, like those for BodyPump 86, to facilitate easier studying and portability. A digital PDF allows an instructor to quickly search for specific tracks, highlight challenging cueing sequences, and carry decades of choreography archives on a single tablet or smartphone.

However, this demand for PDFs has created a complex grey market. Les Mills operates on a strict subscription and certification model. Choreography notes, masterclass videos, and music are proprietary intellectual property released exclusively to active, paying instructors tied to licensed facilities. Consequently, public searches for "BodyPump 86 choreography notes pdf" often lead to unauthorized file-sharing sites, forums, or secure portals intended only for internal use. For legitimate instructors, accessing and working with these files is a matter of professional education; for the brand, protecting them is a matter of copyright and quality control. 🔄 Conclusion

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.

The Evolution of Group Fitness: A Deep Dive into BODYPUMP 86 Choreography Notes

The world of group fitness has undergone a significant transformation over the years, with various workout programs emerging and fading away. However, one program that has stood the test of time is BODYPUMP, a group fitness class that combines elements of strength training, cardio, and dance to provide a full-body workout. As a testament to its enduring popularity, BODYPUMP continues to evolve, with new releases and choreographies being introduced regularly. This essay will take a deep dive into BODYPUMP 86 choreography notes, exploring the intricacies of the program and its significance in the world of group fitness.

The Concept of BODYPUMP

BODYPUMP is a group fitness program developed by Les Mills International, a New Zealand-based company that has been at the forefront of innovative fitness solutions since the 1960s. The program is designed to provide a low-impact, high-intensity workout that targets all major muscle groups. By combining strength training exercises with cardio and dance elements, BODYPUMP offers a unique and engaging way to improve overall fitness and well-being.

The Significance of BODYPUMP 86

BODYPUMP 86 is the 86th release in the BODYPUMP series, each release building upon the previous one with new choreographies, exercises, and music. This particular release is significant because it showcases the continuous evolution of the program, incorporating new and innovative exercises while maintaining the core principles that have made BODYPUMP a global phenomenon.

Choreography Notes: A Key to Unlocking Success

The choreography notes for BODYPUMP 86 are a crucial component of the program, providing instructors with a detailed guide on how to teach the class effectively. These notes outline the specific exercises, repetitions, sets, and tempo for each track, ensuring that instructors can deliver a consistent and engaging experience for participants. The choreography notes also include information on cueing, transitions, and modifications, allowing instructors to adapt the program to suit the needs of their participants.

Benefits of BODYPUMP 86 Choreography Notes

The availability of BODYPUMP 86 choreography notes in PDF format has made it easier for instructors to access and utilize the information. This has several benefits, including:

The Impact of BODYPUMP on Group Fitness

BODYPUMP has had a profound impact on the world of group fitness, contributing to a shift towards more dynamic and engaging workout experiences. The program's emphasis on music, movement, and social interaction has helped to create a sense of community among participants, making exercise a more enjoyable and sustainable activity.

The Future of BODYPUMP and Group Fitness

As the fitness industry continues to evolve, it is likely that BODYPUMP will remain a leading program in the group fitness sector. The incorporation of new technologies, such as virtual and augmented reality, may also enhance the BODYPUMP experience, providing participants with even more engaging and immersive workouts.

Conclusion

In conclusion, BODYPUMP 86 choreography notes are a vital component of the program, providing instructors with a comprehensive guide to delivering a high-quality workout experience. The evolution of BODYPUMP reflects the changing needs and preferences of participants, who are seeking more engaging, effective, and enjoyable ways to stay active and healthy. As the world of group fitness continues to evolve, BODYPUMP is well-positioned to remain a leading program, inspiring millions of people around the world to adopt a healthier and more active lifestyle.

References:

By exploring the world of BODYPUMP and its choreography notes, it becomes clear that this program is more than just a workout – it's a movement that has brought people together and transformed the way we approach fitness. As we look to the future, it will be exciting to see how BODYPUMP continues to evolve and adapt to the changing needs of participants, providing a fun, engaging, and effective way to stay active and healthy.

If you are a Les Mills instructor or a dedicated enthusiast, you know the feeling. A new release drops, and the race is on to learn the tracks, nail the timing, and deliver the "magic" of a great class. For many, BodyPump 86 represents a golden era of functional strength training—a release that balanced high-repetition fatigue with explosive power tracks.

Searching for "Bodypump 86 choreography notes pdf work" is the first step for coaches who want to move beyond simply watching the DVD. You want the structure. You want the cues. You want the printable roadmap.

In this article, we will break down the entire BodyPump 86 choreography, explain how to use PDF notes for your "homework," and provide professional tips on how to internalize the release faster than ever.