Bodypump 86 Choreography Notes Pdf «2025»

The Ultimate Guide to Bodypump 86: Choreography Notes, Track Breakdown, and Coaching Cues

For Les Mills enthusiasts and certified instructors, few things spark as much discussion as a new release. Bodypump 86, while not the absolute newest release on the market today, holds a special place in the history of the program. It represents a transitional period where Les Mills moved toward higher-density training blocks and more complex compound movements.

If you have landed on this page searching for a "Bodypump 86 Choreography Notes PDF," you are likely looking for one of three things: a digital reference to coach the class, a study guide for your initial training, or a personal log to follow along at home.

This article provides a comprehensive breakdown of the release. While direct PDF downloads of copyrighted Les Mills materials are protected, this guide serves as the next best thing: a detailed, track-by-track analysis of the choreography, timing, and critical coaching notes you would find in an official note sheet. Bodypump 86 Choreography Notes Pdf

The Ultimate Guide to Bodypump 86: Choreography Notes, Track Breakdown, and How to Find the PDF

If you are a Les Mills Certified Instructor or a dedicated enthusiast who remembers the "golden era" of mid-2010s releases, you have likely typed the phrase "Bodypump 86 Choreography Notes PDF" into a search engine more than once. Release 86 holds a unique place in the history of Les Mills Bodypump. Released in late 2014 (Q4), it bridged the gap between the old-school, heavy-lifting mentality and the modern, high-rep conditioning style.

But why is there such a demand for the PDF specifically? Unlike video tutorials, the Choreography Notes PDF is the instructor’s blueprint. It contains the bony anatomy references, timing counts, and coaching cues that you cannot get from watching a video alone. The Ultimate Guide to Bodypump 86: Choreography Notes,

In this article, we will break down the entire Bodypump 86 track list, the specific choreography challenges of this release, why the PDF is so hard to find, and how to use it effectively.

Track 2: Chest (Strength Focus)

Song Style: Hard House BPM: 140 The Gimmick: No pushups on the floor; all work is done on the bench. Track 2: Chest (Strength Focus) Song Style: Hard

• Choreography Pattern:
  • 64 counts of standard tempo chest presses (4 down, 1 up).
  • 32 counts of wide-grip presses.
  • 16 counts of close-grip (triceps focused).
  • 32 alternating single-arm presses (unique to 86).
• Coaching Notes: "Watch the elbow angle. At the bottom, the elbow and wrist should align. No bouncing off the chest."

8. Shoulders

• Song: We Are Young (Fun. feat. Janelle Monáe)
• Key Focus: Deltoid definition.
• Choreography:
  1. Set 1 (Push Press): Standing push press (using legs to drive the bar overhead). Rhythmic pumping.
  2. Set 2 (Upright Row): Wide grip upright rows.
  3. Set 3 (Lateral Raises): Using plates. Side lateral raises.
  4. Set 4 (Front Raises): Using plates. Front raises.
  5. Finisher: Overhead hold or combination of raises.

The Anatomy of a Bodypump Choreography Sheet

Before diving into the specific tracks of 86, it is vital to understand what you are looking for in a PDF. Official choreography notes are structured in a grid format. They typically include:

• Track Number & Song Title
• Musical Cues (8-counts, chorus, bridge)
• Exercise & Muscle Group
• Repetition Pattern (e.g., 64/32/16/8)
• Tempo (BPM) – Usually 130-140 BPM for legs, slower for arms.
• Key Coaching Cues (Safety & Performance)

For Bodypump 86 specifically, the notes emphasize transition speed because the recovery periods between tracks are significantly shorter than modern releases.

1. Warmup

• Song: I Gotta Feeling (Black Eyed Peas) - Note: The specific warmup song sometimes varies by territory, but the movement pattern remains standard.
• Equipment: Light bar or plates only.
• Choreography:
  • Squats: Wide stance, slow tempo (3/3) to warm up the legs.
  • Chest: Standing chest press/shoulder press combinations. Forward raises to engage deltoids.
  • Deadlifts: Slow eccentric loading (lowering) to stretch hamstrings.
  • Back: Upright rows and wide rows.