Bodypump 86 Choreography Notes Pdf Work !!exclusive!! -

The choreography follows the standard BodyPump formula of 10 tracks, each targeting a specific muscle group. The "work" in the choreography notes refers to the precise timing and range of motion required to maximize muscle fatigue. Track 1: Warm-up

| Track | Muscle Group | Song Title | Artist | Duration | | :--- | :--- | :--- | :--- | :--- | | 1 | Warm-up | I Cry | Flo Rida | ~3:38 | | 2 | Squats | In The Clear | Six60 | ~6:30 | | 3 | Chest | Your Body | Christina Aguilera | ~3:58 | | 4 | Back | Campione 2012 | DJ Flow | ~5:21 | | 5 | Triceps | 50 Ways to Say Goodbye | Train | ~4:09 | | 6 | Biceps | Dark Side | Kelly Clarkson | N/A | | 7 | Lunges | Don’t You Worry Child | Swedish House Mafia | N/A | | 8 | Shoulders | We’ll Be Coming Back (Killsonik Remix) | Calvin Harris feat. Example | N/A | | 9 | Core | She’s So Mean | Matchbox Twenty | N/A | | 10 | Cool-down | Try | P!nk | N/A |

Despite its length, the tempo is relatively moderate, making it less about speed and more about endurance and mental fortitude. Instructors should cue participants to brace their core during bottom halves and maintain proper squat depth throughout.

"Do not let the elbows swing forward. Isolate the front of the arm by keeping the body perfectly still." Track 7: Lunges Song: Ready or Not – Bridgit Mendler Target Muscles: Quadriceps, glutes, hamstrings, calves.

Focuses on posture and pulling strength. bodypump 86 choreography notes pdf work

Combines bench presses and push-ups, requiring strict form.

If you are a fitness professional working through the BodyPump 86 digital resources or physical booklets, use these proven strategies to memorize the counts and timing:

"Breathe deeply. Hold each stretch without bouncing. Celebrate the work your body just completed." Optimization: Making the Choreography Work in Class

Watch for common form flaws (e.g., shallow squats, swinging biceps). Offer alignment cues to help participants adjust. The choreography follows the standard BodyPump formula of

The choreography for BodyPump 86 follows the standard 10-track structure, typically lasting 55 minutes:

Class Notes / Progressions

For those looking for choreography and music, official channels provide the most reliable and legal access:

Many instructors practice their scripting in the car while driving. Use the choreography notes to map out what you will say—specifically noting the 1-to-2 “initial cues” you will give for each new exercise. Speak the cues out loud in rhythm with the music playing in your car. Example | N/A | | 9 | Core

Les Mills BodyPump 86 is celebrated by fitness instructors worldwide for its powerful music, exceptional pacing, and highly effective exercise sequencing. Whether you are a seasoned instructor preparing to relaunch this release, a trainee studying the Les Mills formula, or a fitness enthusiast curious about the science behind the workout, understanding the choreography notes is the key to unlocking its full potential.

Target zone is the middle of the chest. Eyes directly underneath the barbell.

The squat track ( In the Clear ) is exceptionally long at 6 minutes and 30 seconds, earning it the nickname “the longest BodyPump squat track ever” from some instructors.