Bodypump 86 Choreography Notes Pdf Jun 2026

Lower body endurance and balance. Often uses either the barbell or weight plates for static or stepping lunges .

: Use a lighter weight selection for this track. Control the deceleration phase during lateral raises to maximize muscle activation. Track 9: Core ( Troublemaker )

Preparation of joints and muscles with light weights. Covers fundamental movements like deadlifts, deadrows, and upright rows . Track 2: Squats – In the Clear (Six60)

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).

Employs Triple Deadrows to maintain a high level of time-under-tension on the upper back and rear delts. Bodypump 86 Choreography Notes Pdf

Utilizes explosive 1/3 tempos (fast down, slow up) to recruit fast-twitch muscle fibers.

Lock elbows under the shoulders. Avoid swinging the upper body. Keep the wrists straight and strong throughout the continuous pulse sections. Track 7: Lunges Song: Bom Bom – Sam and the Womp Primary Focus: Glutes, quadriceps, and core stability.

Lead with the elbows during lateral raises. When performing overhead presses, keep the core braced to prevent overarching the lower back. Track 9: Core

: Barbell Chest Press mixed with standard target counts. Lower body endurance and balance

(released in March 2013) is a high-repetition barbell workout designed to improve muscular endurance using the "Rep Effect" . While choreography notes are restricted Les Mills instructor materials, the following breakdown provides the essential tracklist and coaching focus for this release. Bodypump 86 Tracklist & Training Focus

Arm definition. Typically involves a mix of overhead extensions, dips, or tricep kickbacks . Track 6: Biceps – Dark Side (Kelly Clarkson)

Bicep curls with strict tempo changes. Mid-range pulses are heavily utilized to prevent the muscles from resting during the song's drops. Track: "Bounce Generation" – TJR & Vinai

Catch the bar using a soft-knee bend during the Clean & Press. Drive through the legs to assist the overhead press as fatigue sets in. Track 5: Triceps Control the deceleration phase during lateral raises to

Flexibility, resetting heart rate, and muscle recovery.

The workout follows the standard 10-track structure, targeting every major muscle group over 55–60 minutes . – I Cry (Flo Rida)

BodyPump 86 Choreography Notes: A Deep Dive into the 2013 Classic

Holding key static stretches for 15–30 seconds to release tension built up during the high-repetition tracks.