The choreography for Bodypump 86 is built around ten distinct tracks, each targeting a specific muscle group: Song Title Artist (Original/Cover) 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
Finishes with unweighted or light-weight Squats and Lunges to lubricate the knee and hip joints.
Side raises, overhead presses, and rear delt flies. The choreography requires strict form to prevent lower back strain. 9. Core: "Try" – P!nk Focus: Abdominal strength and oblique training.
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
Released in the mid-2010s, Bodypump 86 arrived during a "golden era" of the program. The music was aggressive rock and electronic dance music (EDM), and the rep counts were notoriously high. Release 86 is famous for its brutal squat track and a back track that required extreme isometric holds. Bodypump 86 Choreography Notes Pdf
Sparks (Turn Off Your Mind) – Fedde Le Grand & Nicky Romero
Choreography & Cueing
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:
Usually involves large steps back with a vertical spine. This track in Release 86 emphasizes stability and deep range of motion. Track 8: Shoulders Focus: Full shoulder girdle (deltoids and traps). The choreography for Bodypump 86 is built around
Mastering Bodypump 86: Track-by-Track Choreography Breakdown and Blueprint
The track uses a standard progression from the ground up. You will guide participants through Deadlifts (2/2 and 4/4 tempos) to warm up the posterior chain, followed by Deadrows to engage the upper back.
Deadlifts, deadrows, upright rows, clean and press, squats, and lunges. Track 2: Squats Song: In the Clear – Capa
A mixture of wide and narrow presses. The choreography focuses on full range of motion, often using a 3/1 combo to challenge the stabilization of the chest muscles. 4. Back: "50 Ways to Say Goodbye" – Train Focus: Posterior chain strength. Example Core She's So Mean Matchbox Twenty Cooldown
Bodypump is the original Les Mills™ barbell class, designed to sculpt, tone, and strengthen your entire body using the scientifically-backed concept of low weight loads and high-repetition movements. Every three months, a new release is launched, featuring fresh music and cutting-edge choreography. Bodypump 86 is the release from Quarter 2 of 2013.
The Lunge track in this era often featured a heavy cardio focus, designed to spike the heart rate significantly before the shoulder track.
Lead with the elbows during lateral raises. When performing overhead presses, keep the core braced to prevent overarching the lower back. Track 9: Core
: Good for visual tracklists and music suggestions.