Each track is designed to reach a high rep count (averaging 70–100 reps per track) to fatigue the muscles and stimulate metabolic changes.
By following the tips and guidelines outlined in this article, you'll be well on your way to mastering the BODYPUMP 86 choreography and achieving a fun and effective workout experience. Happy exercising!
Often deemed one of the tougher lunges in the older releases. BodyPump 86 Tracklist and Choreography Highlights
The PDF notes (often provided in the Les Mills Instructor Portal for certified instructors) are crucial for mastering the release. Here is how to "work" them: 1. Study the Timing (Tempo)
Tricep bench dips (with options to advance by extending the legs).
Slow 4/4 Deadlifts transitioning into 2/2 Deadlifts to warm up the hamstrings and lower back.
Keep the barbell close to the body during the Upright Rows and Clean & Press. Maintain a proud chest and a braced core throughout the entire sequence to protect the spine. Track 2: Squats In The Clear Weight Selection: 2 to 4 times your warmup weight Focus: Quadriceps, glutes, and hamstrings volume fatigue. Choreography Pacing
I can provide deeper insights into the exact beat counts or coaching scripts for any section. Share public link
If you are using the choreography notes to prepare for a class launch or a video assessment, keep these three pillars of Les Mills instruction in mind:
The bicep track in release 86 relies heavily on isolating the mid-range of motion. It eliminates momentum to create a deep, continuous burn.
Lowering the heart rate, promoting flexibility, and initiating muscle recovery. Key Movements: Seated hamstring and glute stretches. Kneeling hip flexor opens. Standing chest and upper back releases. Teaching Tips for Instructors Studying BodyPump 86
Full-body preparation, joint lubrication, heart rate elevation.
2/2 Squats, 3/1 Squats, and 4/4 Slow Squats. This targets the quadriceps and establishes depth consistency.
Don't You Worry Child – Swedish House Mafia feat. John Martin Target Muscles: Glutes, quadriceps, and hamstrings.
: The heaviest track, focusing on mid and wide stances with various tempos (e.g., 2/2, 4/4). Track 3: Chest
"Drive the hips back and down. Butt stops just above knee line. Push through the heels to stand." Track 3: Chest Song: Scream – Usher
Each track is designed to reach a high rep count (averaging 70–100 reps per track) to fatigue the muscles and stimulate metabolic changes.
By following the tips and guidelines outlined in this article, you'll be well on your way to mastering the BODYPUMP 86 choreography and achieving a fun and effective workout experience. Happy exercising!
Often deemed one of the tougher lunges in the older releases. BodyPump 86 Tracklist and Choreography Highlights
The PDF notes (often provided in the Les Mills Instructor Portal for certified instructors) are crucial for mastering the release. Here is how to "work" them: 1. Study the Timing (Tempo)
Tricep bench dips (with options to advance by extending the legs). bodypump 86 choreography notes pdf work
Slow 4/4 Deadlifts transitioning into 2/2 Deadlifts to warm up the hamstrings and lower back.
Keep the barbell close to the body during the Upright Rows and Clean & Press. Maintain a proud chest and a braced core throughout the entire sequence to protect the spine. Track 2: Squats In The Clear Weight Selection: 2 to 4 times your warmup weight Focus: Quadriceps, glutes, and hamstrings volume fatigue. Choreography Pacing
I can provide deeper insights into the exact beat counts or coaching scripts for any section. Share public link
If you are using the choreography notes to prepare for a class launch or a video assessment, keep these three pillars of Les Mills instruction in mind: Each track is designed to reach a high
The bicep track in release 86 relies heavily on isolating the mid-range of motion. It eliminates momentum to create a deep, continuous burn.
Lowering the heart rate, promoting flexibility, and initiating muscle recovery. Key Movements: Seated hamstring and glute stretches. Kneeling hip flexor opens. Standing chest and upper back releases. Teaching Tips for Instructors Studying BodyPump 86
Full-body preparation, joint lubrication, heart rate elevation.
2/2 Squats, 3/1 Squats, and 4/4 Slow Squats. This targets the quadriceps and establishes depth consistency. Often deemed one of the tougher lunges in the older releases
Don't You Worry Child – Swedish House Mafia feat. John Martin Target Muscles: Glutes, quadriceps, and hamstrings.
: The heaviest track, focusing on mid and wide stances with various tempos (e.g., 2/2, 4/4). Track 3: Chest
"Drive the hips back and down. Butt stops just above knee line. Push through the heels to stand." Track 3: Chest Song: Scream – Usher