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.
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 bodypump 86 choreography notes pdf work
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
Master the Rep Effect: A Deep Dive into BODYPUMP 86 Released in July 2013, BODYPUMP 86 remains a fan-favorite for its high-energy tracklist and challenging choreography designed to deliver the "Rep Effect"—exhausting muscles with light to moderate weights and high repetitions to get lean and toned fast. Whether you are a veteran instructor looking for a throwback release or a participant wanting to understand the mechanics of these classic tracks, this guide breaks down the workout structure and choreography of this iconic Les Mills release. BODYPUMP 86 Tracklist and Focus Areas
Each standard BODYPUMP class features 10 tracks targeting different muscle groups. In Release 86, the music ranges from Flo Rida to Kelly Clarkson, providing a rhythmic roadmap for the physical work. Muscle Group Song Title Warmup Flo Rida Squats In the Clear Chest Christina Aguilera Back Campione 2012 Triceps 50 Ways to Say Goodbye Biceps Kelly Clarkson Lunges Don't You Worry Child Swedish House Mafia Shoulders We'll Be Coming Back Calvin Harris Core She's So Mean Matchbox Twenty Cooldown Key Choreography and Exercise Highlights
The Squat Track (Track 2): Focused on the lower body, this track often utilizes mid-stance and wide-stance positions to target different areas of the glutes and quads, frequently varying tempos (like 2/2 or 4/4 counts) to increase time under tension.
The Back Track (Track 4): A powerhouse track that typically includes deadlifts, dead rows, and the clean & press to elevate the heart rate while strengthening the posterior chain.
The Core Track (Track 9): Designed to stabilize the midsection, exercises in this release focus on crunches and leg extensions to work the abdominals effectively. How to Use Choreography Notes Effectively BodyPump 86 is a barbell-based workout release from
For instructors, the "choreography notes" are the ultimate blueprint. They provide the precise timing for every move, ensuring the work matches the music's structure perfectly. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify
BodyPump 86 was one of the first releases to truly lean into the Clean and Press in the Lunge and Shoulder tracks. For modern instructors trained in the new "hands-free" start positions, looking back at the Release 86 PDF offers a masterclass in biomechanics. It showcases the transition of the bar from the floor to the shoulders in a way that bridged the gap between Olympic lifting and group fitness.
While the music drives the energy, the BodyPump 86 choreography notes are the blueprint for safety and effectiveness. Whether you are an instructor refining your technique or a participant looking to understand the science behind the movement, studying the PDF ensures that the "work" you put in during the class translates to real results.
Note: For official choreography notes, instructors should always refer to the Les Mills Instructor Portal to ensure they have the most up-to-date and licensed materials.
Mastering the Mix: BodyPump 86 Workout Breakdown BodyPump 86 is a classic release from 2013 that remains a favorite for its high-energy tracklist and challenging choreography. Whether you are an instructor digging through your archives or a participant looking to revisit a vintage sweat session, this release delivers a powerful full-body workout. Tracklist & Choreography Highlights
The music in BodyPump 86 features chart-topping hits from the early 2010s that drive the intensity of each track. – Flo Rida. A smooth start to get the joints moving. In the Clear
– SIX60. Expect a mix of mid and wide stances with varying tempos to ignite the legs.
– Christina Aguilera. Often features a combination of chest presses and flys to build upper body strength. 50 Ways to Say Goodbye
– Train. A high-energy track typically involving deadlifts, clean and presses, and rows. – Kelly Clarkson. Don't You Worry Child – Swedish House Mafia. We'll Be Coming Back – Calvin Harris feat. Example. Shoulders: She's So Mean – Matchbox Twenty. What A Feeling – Alex Gaudino feat. Kelly Rowland. Instructor Tips for Learning the Notes If you are working with the BodyPump 86 choreography notes PDF , here are a few tips to help you master the release: Listen and Map: Start by listening to the music on SoundCloud
to get the rhythm in your bones before looking at the moves. Script Your Coaching:
Write your own coaching cues and "scripting" directly into the margins of your PDF or printed notes. Focus on safety and technique for the "Rep Effect". Practice Full-Out: Section B: The "Crash Points" (Middle Column) List
Don't just read the notes—pick up your barbell. Practicing with weight helps you understand the physical demands and timing of the transitions. Where to Find More
Official tracklists and current release information are always available through the Les Mills Tracklist Portal
. If you are looking for specific instructor education or older PDF resources, check your Les Mills Instructor Portal sample script
for coaching the Squat or Back track for this specific release? How to learn Les Mills group fitness releases
An essay concerning the choreography notes of BodyPump 86 and their role in a fitness instructor's workflow must address both the practical application of these documents and the ethical considerations surrounding their distribution. BodyPump, a pre-choreographed group fitness program created by Les Mills, relies heavily on these specific notes to maintain global quality standards. For certified instructors, the choreography notes for release 86 are not merely instructional guides; they are essential blueprints that dictate the safety, efficacy, and musical synchronization of the entire workout. 🏋️ The Role of Choreography Notes in Group Fitness
At the core of the Les Mills system is the promise of consistency. A participant attending a BodyPump class in New York should experience the exact same workout structure, timing, and movement patterns as someone in Tokyo. The choreography notes for BodyPump 86 provide this precise framework. They outline every track, specifying the target muscle group, the required weight selections, the specific exercises, and the exact count of every repetition aligned to the tempo of the music.
For the instructor, these notes function as a script. They break down complex combinations—such as the specific rep profiles for the squats, chest, or back tracks—into easily digestible counts. By studying these notes, instructors learn exactly when to cue a change in tempo, when to encourage participants through a heavy lifting phase, and how to execute the movements safely to prevent injury. Without this detailed guide, the seamless fusion of music and movement that defines the program would be lost. 📄 The Quest for PDFs and the Digital Workflow
In the modern fitness era, the "work" associated with these notes has transitioned almost entirely to digital formats. Instructors often seek out PDF versions of release notes, like those for BodyPump 86, to facilitate easier studying and portability. A digital PDF allows an instructor to quickly search for specific tracks, highlight challenging cueing sequences, and carry decades of choreography archives on a single tablet or smartphone.
However, this demand for PDFs has created a complex grey market. Les Mills operates on a strict subscription and certification model. Choreography notes, masterclass videos, and music are proprietary intellectual property released exclusively to active, paying instructors tied to licensed facilities. Consequently, public searches for "BodyPump 86 choreography notes pdf" often lead to unauthorized file-sharing sites, forums, or secure portals intended only for internal use. For legitimate instructors, accessing and working with these files is a matter of professional education; for the brand, protecting them is a matter of copyright and quality control. 🔄 Conclusion
The choreography notes for BodyPump 86 represent the intersection of exercise science, musical artistry, and strict brand standardization. Working with these notes requires dedicated study and physical practice to translate written counts into an inspiring live class. While the convenience of digital PDF formats has revolutionized how instructors prepare for their classes, it also highlights the ongoing tension between the accessibility of educational materials and the protection of proprietary fitness systems. Ultimately, these notes are the silent engine behind the successful execution of the workout, ensuring that both instructors and participants achieve their maximum potential safely.
List the moments where instructors fail: