Unleashing the Power of BODYPUMP 86: A Comprehensive Track-by-Track Breakdown Released in mid-2013, BODYPUMP 86
remains a favorite for many veteran instructors and participants. This release is known for its high-energy music and "The Rep Effect"—a training method focusing on low weights and high repetitions to burn calories and build lean muscle.
Below is the definitive tracklist and choreography overview for BodyPump 86. The BODYPUMP 86 Tracklist Focus Area Song Title In The Clear Christina Aguilera Campione 2012 50 Ways to Say Goodbye Kelly Clarkson Don't You Worry Child Swedish House Mafia We'll Be Coming Back Calvin Harris feat. Example Abdominals She's So Mean Matchbox Twenty Key Choreography Highlights Warmup (I Cry):
A standard introduction to all major movements used in the class, including deadlifts, deadrows, and basic squats. Squats (In The Clear):
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
, Deadlifts, and Deadrows to target the posterior chain and elevate the heart rate. Triceps (50 Ways to Say Goodbye):
Generally includes a mix of overhead extensions with a weight plate, tricep dips on the bench, and tricep pushups. Shoulders (We'll Be Coming Back):
Often uses a combination of barbell upright rows, overhead presses, and lateral raises with hand plates to shape the deltoids. Instructor Tips for Success How to learn Les Mills group fitness releases
BodyPump 86 Choreography Notes: A Deep Dive into the 2013 Classic
BodyPump 86, released in early 2013, is often remembered by Les Mills enthusiasts as a high-intensity release with some of the longest and most challenging tracks of its era. Whether you are an instructor looking to brush up on "The Rep Effect" or a participant wanting to revisit this specific workout, the choreography notes for this release provide the blueprint for its 10-track total body challenge. What is in the BodyPump 86 Choreography Notes PDF?
For certified Les Mills instructors, the choreography notes are more than just a list of moves; they are a technical manual. The BodyPump 86 notes typically include:
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
: 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 and The Rep Effect Analysis | PDF | Physical Fitness
The Bodypump 86 release, launched in mid-2013, remains a classic in the Les Mills library for its high-energy soundtrack and challenging choreography. Whether you are a veteran instructor looking for a blast from the past or a fitness enthusiast seeking the specifics of this workout, understanding the tracklist and training focus is key to mastering the "Rep Effect". Bodypump 86 Tracklist & Music
The choreography for Bodypump 86 is built around ten distinct tracks, each targeting a specific muscle group: Song Title Artist (Original/Cover) Warmup Squats In The Clear Chest Your Body / What A Feeling Christina Aguilera / Alex Gaudino ft. Kelly Rowland Back Campione 2012 DJ Flow (E-Type Remake) Triceps 50 Ways To Say Goodbye Biceps Kelly Clarkson Lunges Don't You Worry Child Swedish House Mafia ft. John Martin Shoulders We'll Be Coming Back Calvin Harris ft. Example Core She's So Mean Matchbox Twenty Cooldown Workout Highlights & Choreography Focus
Bodypump 86 is known for its balance of modern pop and driving electronic dance music (EDM), which keeps the heart rate elevated during high-repetition sets.
The Squat Track (Track 2): Set to "In The Clear," this track focuses on leg endurance with standard and wide stances to target the glutes and quads. Bodypump 86 Choreography Notes Pdf
The Back Track (Track 4): "Campione 2012" provides a powerful anthem for the "Clean and Press" and deadrows, designed to build strength in the posterior chain.
The Lunge Track (Track 7): Using the iconic "Don't You Worry Child," the choreography typically includes a mix of static lunges and pulses to maximize time under tension. How to Use Choreography Notes
Instructors use these notes to ensure proper timing, safety cues, and "The Rep Effect"—the Les Mills formula of using lighter weights at high repetitions (typically 70–100 reps per track) to achieve muscle fatigue and toning without bulk. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify
The official choreography notes for Les Mills Bodypump 86 are proprietary documents provided exclusively to certified instructors through the Les Mills Instructor Portal. While the full PDF is not legally available for public download, the following report details the tracklist and workout structure for this release. Release Overview Release Date: Originally launched in June/July 2013.
Workout Focus: High-repetition, low-to-moderate load resistance training designed to improve muscle strength and lean body mass.
Structure: A standard 60-minute class consisting of 10 musical tracks, each targeting a specific muscle group. Tracklist & Choreography Summary
Each track in Bodypump 86 features specific musical cues and exercise focuses: 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 Core She's So Mean Matchbox Twenty 10 Cooldown Key Workout Details
Equipment Needed: Bench top, risers, barbell, weight plates, and a mat.
Estimated Calorie Burn: Approximately 250 calories for a 30-minute session or roughly 500+ for the full hour.
Frequency Recommendation: It is recommended to perform this workout 2–3 times per week with rest days in between to allow for muscle recovery.
For official choreography videos and digital notes, instructors should log in to the Les Mills Releases page or use the Les Mills Releases App. BodyPump 86 playlist - Di Hickman July 13, 2013 // by Di Hickman// 2 Comments. - Di Hickman BODYPUMP Trackliste
Bodypump 86 (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
The workout follows the standard 10-track structure, targeting every major muscle group over 55–60 minutes . Track 1: Warmup – I Cry (Flo Rida)
Focus: Preparation of joints and muscles with light weights. Covers fundamental movements like deadlifts, deadrows, and upright rows . Track 2: Squats – In the Clear (Six60)
Focus: Leg strength and glute activation. Expect high-volume repetitions with varying tempos (e.g., 2/2 or 4/4) to build "time under tension" .
Track 3: Chest – Your Body (Christina Aguilera) / What a Feeling (Kelly Rowland)
Focus: Pectorals and anterior deltoids. Primarily uses the barbell for chest presses, focusing on a full range of motion . Track 4: Back – Campione 2012 (DJ Flow)
Focus: Power and posterior chain. Key moves include the Clean & Press and Deadrows to drive the heart rate up . Track 5: Triceps – 50 Ways to Say Goodbye (Train)
Focus: Arm definition. Typically involves a mix of overhead extensions, dips, or tricep kickbacks . Track 6: Biceps – Dark Side (Kelly Clarkson)
Focus: Isolation of the biceps. Emphasis on "The Rep Effect" to fatigue the muscle without heavy loading .
Track 7: Lunges – Don't You Worry Child (Swedish House Mafia ft. John Martin)
Focus: Lower body endurance and balance. Often uses either the barbell or weight plates for static or stepping lunges .
Track 8: Shoulders – We'll Be Coming Back (Calvin Harris ft. Example)
Focus: Total shoulder conditioning using upright rows, overhead presses, and lateral raises . Track 9: Core – She's So Mean (Matchbox Twenty)
Focus: Abdominal and trunk stability through crunches and planks . Track 10: Cooldown – Try (Pink) Focus: Full-body stretching and heart rate recovery . Mastering the Choreography
Instructors typically learn new releases through a multi-step process to ensure safe and motivating delivery : BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify Unleashing the Power of BODYPUMP 86: A Comprehensive
BODYPUMP 86. I Cry. Flo Rida. In the Clear. Christina Aguilera. 50 Ways to Say Goodbye. Train. Dark Side. Kelly Clarkson. Gaudino, BODYPUMP Tutorial
Here’s a short story inspired by the search for the Bodypump 86 Choreography Notes PDF.
It was 11:47 PM, and Sarah’s laptop screen glowed like a confessional booth. Spread before her were twelve empty coffee cups, three discarded sticky notes, and a single, haunting browser tab: "Bodypump 86 Choreography Notes PDF – file not found."
She’d taught Bodypump for seven years. She’d survived Release 78’s lunge track (the one with 104 reps), conquered 82’s back track (that unforgiving clean-and-press sequence), and even memorized 85’s triceps push-ups by heart. But 86? 86 was her white whale.
It had launched the season she’d been on maternity leave. By the time she returned, every other instructor had absorbed its secrets: the way Track 4’s squats synced with a bass drop that felt like a second heartbeat, the sneaky tempo change in the shoulder track that turned light plates into burning halos. All she had was a grainy YouTube video filmed from the back of a packed gym in São Paulo.
Her members were getting restless. "When are we doing ‘Warm-Up of the Broken Dreams’?" they’d ask, using the nickname for 86’s iconic opening track. Sarah would smile and program 87 instead—competent, clean, soulless.
Tonight, desperation had driven her to the dark corners of the internet: a Russian forum thread from 2015, a dead Dropbox link, and finally, a chat room where someone calling themselves "Pump4Life99" posted: “I have the PDF. But it comes with a story.”
Sarah hesitated. Then she typed: “Tell me.”
The file arrived three minutes later. The PDF was scanned badly—coffee stains, handwritten margin notes like “WATCH THE RIGHT ARM” and “THIS ONE HURTS SO GOOD.” Track 4’s choreography had a stick figure drawing of a person crying mid-squat. Track 7’s lunge sequence included the note: “Insert joke about quitting here.”
As she scrolled, Sarah realized this wasn’t an official document. It was a relic. Someone—a long-lost instructor named “Marco, Oslo”—had transcribed the release live during a training weekend, adding his own panicked observations. At the very bottom, under Track 9 (core), Marco had written:
“If you’re reading this, you survived. Now teach it like your lungs owe you money. And please, for the love of heavy grunting, don’t forget the fourth set of clean-and-presses. I did. They still remind me.”
Sarah closed the PDF at 1:23 AM. She loaded her barbell in the empty living room, pulled up the soundtrack on her phone, and pressed play on Track 1.
The beat dropped. She began to squat.
And for the first time in months, she smiled.
Where to find it legitimately – If you’re a certified Bodypump instructor, log in to the Les Mills Instructors Portal (instructor.lesmills.com). Under Release Materials → Bodypump 86, you’ll find the official PDF choreography notes, music sheet, and track breakdowns.
What to include if you’re creating your own summary – Common sections in BP86 notes include:
Example snippet (for reference, not official PDF) –
Track 2 – Squats: 64 counts warm-up (slow + pulse), then 32 counts wide squat, 32 counts narrow squat, 16 counts bottom half pulses, repeat. Bar position: high on traps.
If you tell me which track or move from BP86 you need help with, I can write out the choreography notes in a clean, printable format.
BodyPump 86 is characterized by its "Rep Effect" methodology, using high-repetition training with light-to-moderate weights to achieve muscle exhaustion. This specific release is well-known for its challenging Chest track (Stronger) and Back track (Can't Hold Us). Tracklist & Choreography Highlights Key Exercises & Coaching Notes 1. Warm-up Focus on "SET Position" and progressive range of motion. 2. Squats Glutes/Quads
Wider stance than Warm-up. Focus on "hips back and down" and keeping the chest lifted. 3. Chest
Targets a wide range of motion. Watch for "elbows to bench level" to ensure joint safety. 4. Back Posterior Chain
Includes Clean & Press and Deadrows. Drive out of the heels to engage glutes during the pull. 5. Triceps
Overhead extensions and push-ups. Keep elbows close to the body for maximum isolation. 6. Biceps
Mix of mid-range pulses and full ranges to maximize time under tension. 7. Lunges Quads/Glutes
Focus on the "90/90" rule: both knees at 90 degrees at the bottom of the lunge. 8. Shoulders
Often includes "Mac Raises" (simultaneous front and side raise) and Overhead Presses. 9. Core Abdominals It was 11:47 PM, and Sarah’s laptop screen
Focus on bracing the core and maintaining a flat lower back during leg extensions. 10. Cool-down Flexibility Static stretching for all major muscle groups worked. Key Instructional Cues
According to standard Les Mills coaching protocols found in choreography guides:
The "SET Position": Feet under hips, knees soft, core braced, and shoulders rolled back and down.
Tempo Cues: Use 2/2, 3/1, or 1/1/2 counts to match the musical phrasing and keep the class synchronized.
Intensity Options: Always provide a "low-impact" or "plate-only" option for newer participants to ensure inclusivity. Accessing the Full Notes
Instructors can typically access the official PDF choreography notes through the Les Mills Instructor Portal or find archival copies on educational platforms like Scribd and Studocu for reference purposes.
BODYPUMP 133 Choreography Notes and Instructor Guide - Studocu
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).
Here is the choreography memory jogger for Release 86. Use this to build your own cheat sheet.
For the dedicated Les Mills instructor, certain release numbers carry a legendary weight. Ask any veteran who lived through the early 2010s, and they might mention the raw grit of 78, or the squat-track brutality of 83. But for those who truly know, there’s a ghost file that still gets whispered about in instructor WhatsApp groups: Release 86.
Try to find the official "Bodypump 86 Choreography Notes PDF" today, and you’ll step into a digital ghost story. Unlike the polished, app-driven releases of now (116, 117…), Release 86 existed on the cusp of two eras. It was the final year of the "black and red" design, before the switch to the sleek blue-and-white branding. It was also one of the last releases where the Masterclass was filmed in the iconic, sweaty, low-lit Auckland studio, rather than the hyper-produced LED-lit arenas of today.
So why is the PDF so elusive? Simple: musical copyright apocalypse. Release 86 had a banger of a soundtrack—think a remix of "Titanium" that actually hit harder than the original, and a triceps track set to an obscure Swedish electro-house track that has since vanished from every streaming platform. When the licenses expired, Les Mills pulled the official PDFs from the instructor portal. The choreography wasn't "lost," but it was buried.
But legends persist. In dark corners of fitness forums, you can find fragments of the Choreography Notes transcribed by a superfan from a blurry VHS rip:
The Holy Grail: The "Power Press"
The most sought-after page of the Bodypump 86 Choreography Notes isn’t for a leg or chest track. It’s for the Shoulder Press (Track 5). Rumor has it that Track 5 introduced a short-lived, now-banned movement called the "Power Press"—a push-press from the rack, followed by a 5-second negative, then an immediate set of four Arnold presses. No rest. The PDF apparently ended the section with three words: "Breathe. If you can."
Where is it now?
You won’t find the official PDF on the Les Mills site. You won’t find it on Pinterest or a clean Google Drive. But if you dig through old instructor forums, a Facebook group called "Vintage Bodypump Relics," or ask a trainer who has been certified since 2012, they might just email you a scanned, coffee-stained, hand-annotated PDF.
And if you get it? Don’t just read it. Go to your gym, grab a barbell, load a single red plate, and press play on a dodgy YouTube audio rip of Track 6 (the Back track, set to a rock anthem about "rising from ashes").
You’ll understand immediately why Release 86 didn’t need fancy graphics. It had math—beautiful, painful, repetitive math set to a 128 BPM beat. And that PDF? That’s the instruction manual for a stronger version of yourself.
Happy hunting. And remember: keep your core braced.
Search for "Les Mills Vintage Instructors" or "Bodypump Choreography Swap." These private groups often have shared drives where retired releases (5+ years old) are stored for educational preservation. Be polite and ask before downloading.
Absolutely. Teaching or taking a Bodypump 86 class in 2025 is like listening to a vinyl record—it is classic, raw, and physically demanding.
While modern releases (120+) are scientifically optimized for safety and flow, Bodypump 86 is a masterclass in timing variation. The Choreography Notes PDF for this release is a historical document that teaches you how to count complex rhythms while managing a barbell.
If you are an instructor looking to challenge your class with a "Throwback Thursday" theme, hunt down this PDF. Study the lunge track until you can say the count in your sleep. Your members will curse your name during the track... and thank you for the glutes the next day.
While the music changes quarterly, the choreography structure of BP86 offered some memorable challenges:
For those who joined Bodypump after 2017, Release 86 might be a myth. For veterans, it is the release that broke your legs and built your back.
Because this release is nearly a decade old, Les Mills has retired it from the quarterly rotation. Consequently, the official Bodypump 86 Choreography Notes PDF is a relic; finding it requires digging through instructor forums, Google Drive archives, and old USB sticks.
