Bodypump 86: Choreography Notes Pdf
The track relies on sustained time-under-tension during the choruses to ignite the thighs.
The shoulder track in Release 86 was a "monster." The PDF likely warned that if you went too heavy, you would fail. The choreography was simple but effective:
For fitness instructors and super-fans, finding the official is like discovering a lost treasure. While this release is no longer part of the current quarterly cycle, its notes remain essential for studying the evolution of the “Rep Effect.” This article serves as your complete guide to Release 86, detailing every track, the unique choreography, coaching cues, and where to locate those hard-to-find PDF resources.
Isolating the three heads of the triceps through a mix of plate work and bodyweight movements.
Each track in Bodypump 86 targets a specific muscle group using the "Rep Effect" formula—exhausting muscles with light to moderate weights while performing high repetitions. Focus Area Song Title Artist (As Made Famous By) Heroes (We Could Be) Alesso feat. Tove Lo 2 Ah Yeah! Will Sparks 3 Centuries Fall Out Boy 4 Beautiful World Blasterjaxx & DBSTF 5 Irresistible Fall Out Boy 6 GDFR Flo Rida feat. Sage the Gemini 7 Burnin' Calvin Harris & R3hab 8 Voodoo DVBBS & Jay Hardway 9 Dear Future Husband Meghan Trainor 10 Habits (Stay High) Key Choreography and Masterclass Breakdown Track 1: Warmup ( Heroes ) Bodypump 86 Choreography Notes Pdf
This track typically utilizes mid-stance and wide-stance squats with varying tempos (e.g., 2/2, 1/3, and "bottom halves") to fatigue the quadriceps and glutes. Back (Campione 2012): Features powerful compound movements like the Clean & Press
Power, cardiovascular elevation, and posterior chain conditioning. Music Track: Walking On Air
Glutes and quads. This track uses a combination of weighted barbell lunges and explosive bodyweight plyometric lunges to burn out the lower body. 8. Shoulders Track: "Blame" – Calvin Harris feat. John Newman
"Hey, Em! I've got a surprise for you," Rachel says, holding up a piece of paper. "I managed to dig up the choreography notes for Bodypump 86. You know, the one with the iconic 'Warrior' track?" The track relies on sustained time-under-tension during the
For Bodypump 86 specifically, the notes emphasize transition speed because the recovery periods between tracks are significantly shorter than modern releases.
Are you looking to as a certified instructor, or are you practicing at home ?
: A fan of soccer or not, you'll feel this. This track introduces a specific "clean" movement—the clean part of a clean and press. It combines sequences of 4 cleans with 4 clean and presses, followed by overhead presses. This repetition is tough but effective for building back strength.
Glutes, hamstrings, quadriceps, and unilateral balance. While this release is no longer part of
Always be wary of "free" PDF downloads for copyrighted Les Mills material. Many older links are broken, or the files may be removed due to DMCA takedowns. The safest way to legally access the choreography is to become a certified Les Mills instructor, which gives you access to the entire digital library of past releases.
The theatrical, sweeping music demands deep emotional coaching and physical resilience.
Track 7 introduces high-speed pulsing sequences that challenge the lactic acid threshold. Perfect vertical alignment of the spine is mandatory. Track 8: Shoulders ( Voodoo ) Objective: Sculpt the deltoids and upper trapezius.
Employs Triple Deadrows to maintain a high level of time-under-tension on the upper back and rear delts.
Chill / Acoustic (Deceptive) BPM: 110 The Gimmick: No crunches; all isometric holds.