Bodypump 86 Choreography Notes Pdf (2026)

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 Bodypump 86 Choreography Notes Pdf

: 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 Unauthorized PDF distribution on third-party sites often involves outdated or pirated versions.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 86 is a classic release in the

Bodypump and The Rep Effect Analysis | PDF | Physical Fitness

Here are the choreography notes for Les Mills Bodypump 86.

Please note that these notes are based on the original release. Instructors often modify or "layer" these tracks based on the specific training they received (e.g., adding the固有 'bottom half' pulses in the Squat track or specific timing in the Chest track).

Track 7: Shoulders

  • Song: Waves (Mr. Probz) – Robin Schulz Remix
  • Timing: 2/2 & 1/1
  • Choreography Note: Upright rows followed by Arnold Presses. The PDF emphasizes keeping the belly tight to protect the lower back during overhead pressing.

Why Bodypump 86? A Historical Snapshot

Released in the mid-2010s, Bodypump 86 arrived during a "golden era" of the program. The music was aggressive rock and electronic dance music (EDM), and the rep counts were notoriously high. Release 86 is famous for its brutal squat track and a back track that required extreme isometric holds.

Instructors searching for these notes often do so because this release is frequently used in "Throwback Thursday" classes or as a benchmark for endurance training. Song: Waves (Mr

Frequently Asked Questions

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.

Track 5: Biceps

  • Song: Burnin' Up (Jessie J)
  • Timing: 2/2 & Static Holds
  • Choreography Note: The "7's." 7 bottom half reps, 7 top half reps, 7 full range. The PDF includes a coaching tip to use a "half twist" at the top for supination.