Bodypump 86 Choreography Notes Pdf Work ((install)) May 2026

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

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): bodypump 86 choreography notes pdf work

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

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

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 workout release from Les Mills that uses "The Rep Effect"—high repetitions with light to moderate weights to improve muscular endurance and strength. The choreography notes are the primary instructional guide for certified instructors, detailing exactly how to time movements to specific musical tracks. Key Features of BodyPump 86 Choreography

Like most standard releases, BodyPump 86 follows a 10-track structure targeting different muscle groups in a specific order:

Track 1: Warmup – Focuses on full-body engagement and preparation.

Track 2: Squats – Typically the heaviest track, targeting the glutes and quads. In the high-octane, neon-lit world of Les Mills,

Track 3: Chest – Uses the barbell or bench press movements.

Track 4: Back – Includes deadlifts, clean and presses, and deadrows.

Track 5: Triceps – Focuses on extensions, dips, or overhead presses.

Track 6: Biceps – High-repetition curls to fatigue the muscle.

Track 7: Lunges – Leg conditioning focusing on balance and depth.

Track 8: Shoulders – Often involves side raises, overhead presses, and rotator movements.

Track 9: Core/Abs – Floor-based exercises for abdominal strength.

Track 10: Cooldown – Stretching and flexibility to finish. BodyPump 86 Tracklist & Music

The choreography is set to popular tracks including Flo Rida's "I Cry" (Warmup), Six60's "In the Clear" (Squats), and Swedish House Mafia's "Don't You Worry Child" (Lunges). The full music list for this release includes artists like Christina Aguilera, Train, and P!nk. Key Components of the Choreography Notes

The PDF guide is essential for instructors to master the release:

Timing Cues: Movements are set to 4-count tempos (e.g., 2/2, 1/3) matched to 8-count musical phrases.

Layered Coaching: Notes guide instructors to use Layer 1 for setup/form and subsequent layers for intensity and motivation.

Technical Details: Specific cues like "brace abs" ensure safety, while transition notes maintain class flow.

Bodypump and The Rep Effect Analysis | PDF | Physical Fitness

Headline: The Lost Archives: Why 'BodyPump 86' Is Still the Gold Standard for Strength Enthusiasts

Subheadline: A deep dive into the choreography notes of a legendary release, and why a simple PDF remains the most coveted training tool in the Les Mills universe.

In the high-octane, neon-lit world of Les Mills, change is the only constant. Every three months, a new release drops, bringing with it fresh chart-toppers, evolved movement patterns, and a new physical challenge. But ask any seasoned BodyPump instructor or long-time participant about their "white whale," and you’ll rarely hear about the latest quarterly drop. Instead, they’ll talk about a ghost from the past: BodyPump 86.

For years, the search query "BodyPump 86 choreography notes PDF" has trended in fitness forums and instructor groups. It isn't just nostalgia; it is a quest for what many consider the "Golden Era" of the program.

But why are scribbled notes and PDF scans of a release from over a decade ago so sought after? The "Notes" Column: Often, instructors would share scanned

Decoding the Document: What’s Inside the PDF?

For those lucky enough to find a preserved copy of the BodyPump 86 Choreography Notes, the document is a minimalist blueprint. Unlike the glossy digital manuals of today, these PDFs were functional:

The "Notes" Column: Often, instructors would share scanned PDFs that already had handwritten notes in the margins—reminders like "Watch the wrist here" or "Cue breathing on the up." These shared documents became communal learning

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".

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

2. Highlight Transitions

BP86 has fast music transitions (especially Tracks 2 & 5). Use the PDF to note when the beat changes from 32-count phrases to 16-count.

Track 3: Chest

Rep Pattern: 32/16/8/8/8/8 (Speed changes).
Track Focus: Military press drops into wide push-ups.
Choreography Note: The transition from barbell chest press to push-ups happens on the 8th count of the 32-bar phrase.

5. The "Work" in the Notes

Why are the PDF choreography notes so critical for BodyPump 86 specifically?

Timing Accuracy: BodyPump 86 has several syncopated beats. The notes ensure you hit the "bottom" of the squat or the "top" of the curl on the exact musical beat.
Safety First: The "work" isn't just about effort; it's about safe execution. The notes provide regression options for high-risk movements (like overhead presses), which is vital for mixed-ability classes.
Layering: The notes explain how to introduce the move and then layer on the intensity, allowing you to guide a class from "learning" to "sweating."

BodyPump 86 — Short Choreography Notes (PDF-style, printable)

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

Warm‑Up (4 min) — Track 1

Weight: light bar or 10–15% of working load
Exercises (45s each, controlled tempo):
- Shoulder roll + overhead press (alternate)
- Squat to press (shallow)
- Bent‑over row (light)
- Good mornings → hold for 2–3 slow reps
Cueing: breathe, focus on posture, neutral spine

Squats (4–5 min) — Track 2

Weight: 40–60% of working load
Structure: 2 x 45s sets with 15s recovery
Reps pattern: Continuous squats (12–14 RPM)
Form focus: knees out, chest up, depth to parallel, drive through heels
Mod options: tempos (slow pulse or deep full squat)

Chest (4–5 min) — Track 3

Weight: 20–30% for many; add plates as needed
Structure: 3 blocks — chest press, chest fly, push press (each 30–45s)
Reps: controlled negatives, full ROM on presses
Cueing: scapular stability, soft elbows on fly

Back (4–5 min) — Track 4

Weight: medium — heavier than chest if comfortable
Structure: Deadrow (deadlift into row), single‑arm row alternates, 2‑rep tempo rows
Reps: keep chest lifted, squeeze shoulder blades at top
Cue: hinge from hips, avoid rounding

Triceps (3–4 min) — Track 5

Weight: light–medium
Structure: Skull crushers, overhead triceps extensions, triceps press (3 x 30–40s)
Cue: control on descent, full extension, keep elbows steady

Biceps (3–4 min) — Track 6

Weight: light–medium
Structure: Alternating curls, 21s (7 bottom, 7 top, 7 full), hammer curls finish
Cue: avoid swinging, elbows fixed

Lunges (3–4 min) — Track 7

Weight: 30–50%
Structure: Alternating reverse lunges (45s), walking lunges or pulses (45s)
Cue: front knee tracks toes, torso upright, step length controlled

Shoulders (3–4 min) — Track 8

Weight: light–medium
Structure: Overhead press, lateral raises, front raises (intervals)
Cue: small range for lateral raises, brace core for presses

Core (3 min) — Track 9

Structure: Plank holds (45s), bicycle crunches (30s), deadbugs (45s)
Cue: neutral pelvis, breathe through exertion

Cooldown & Stretch (3 min) — Track 10

Static stretches: hamstrings, chest, quads, shoulders (30–40s each)
Cue: slow breathing, lower heart rate

Class Notes / Progressions

Total class time target: 45 minutes. Adjust track lengths ±30s to fit music.
Intensity: start conservative first week; increase load progressively each class.
Safety: remind participants to check form every set; prioritize range of motion over heavier weights.
Transitions: keep plates accessible; call upcoming plates 10–15s before change.

Suggested File Layout for PDF

Cover: Title, instructor, duration, date
Page 1: Quick overview + equipment list (bar, collars, plates, mat)
Pages 2–4: Track-by-track choreography (as above) with space for weight notes
Page 5: Cueing reminders & safety checks
Page 6: Cooldown stretches with simple illustrations (optional)

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.

Track 5: Triceps (The Killer)

Choreography: French Press (skull crushers) into push-ups via a "triple threat."
Reps: 8 French Press, 8 Push-ups, repeat 3x. Then 4/4, 2/2, 1/1.
Instructor Warning: High risk of elbow strain. Your choreography notes must remind you to check form.

Section A: The Setup (Left Column)

Release Number: 86
Date of Study: [Fill in]
Weight Loads: (Squat: __kg / Chest: __kg / Back: __kg / Shoulders: __kg)

3. The Chest Track

BodyPump 86 features a Chest track that demands endurance. The choreography notes outline a progression from standard chest presses to high-intensity rhythm variations. The "work" here is in the layering—starting simple and adding complexity (like wide-grip to narrow-grip transitions) that taxes the triceps and pectorals simultaneously.