Bodypump 86 Choreography Notes Pdf
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.
While searching for a "Bodypump 86 Choreography Notes PDF" might feel like looking for a relic, this release is fantastic for retro weeks or endurance challenges. The rep counts are higher than modern releases (which have shifted toward shorter sets and heavier weights), making it an excellent cardiovascular strength workout.
For instructors: If you coach this release, warn your class about Track 3 (Back). The 64-count static hold is brutal. Always offer a regression (e.g., dropping the weight or holding only half the time).
For participants: Do not chase ego. Use lighter plates than you think you need. Release 86 is about muscular endurance and form, not maximum load.
Disclaimer: This article is for informational and educational purposes only. Les Mills, BODYPUMP, and related trademarks are the property of Les Mills International. This guide is not an official Les Mills document. Always consult a fitness professional before attempting new exercises.
Bodypump 86 is often remembered by Les Mills enthusiasts as a high-energy release that perfectly captures the "Rep Effect" through a blend of chart-topping hits and challenging choreography. Released in
, this set became a fan favorite for its motivating soundtrack and the introduction of intensified training layers. The Bodypump 86 Experience
The choreography notes for this release are designed to guide instructors through 10 distinct tracks, each targeting a specific muscle group with high repetitions. Key highlights of this release include: Dynamic Squat Track
: Set to "In The Clear" by SIX60, the squat track focuses on mid-to-wide stances and varied tempos to maximize metabolic demand. Triceps Endurance
: The track "50 Ways to Say Goodbye" by Train is a standout, using the song's driving rhythm to push through overhead extensions and dips. Motivating Atmosphere : With tracks from Flo Rida, Christina Aguilera, and Swedish House Mafia
, the choreography leverage's "NETT" (Name of Exercise, Tempo, and Target) to keep participants in sync with the beat. Full Tracklist Breakdown
Instructors use the choreography notes to master the timing of each move, ensuring they match the 8-count musical structure standard in Les Mills programs. Targeted Area Song Title In The Clear Your Body / What A Feeling Christina Aguilera / Kelly Rowland Campione 2012 50 Ways to Say Goodbye Kelly Clarkson Don't You Worry Child Swedish House Mafia ft. John Martin We'll Be Coming Back Calvin Harris ft. Example Abdominals She's So Mean Matchbox Twenty The "Rep Effect" in Release 86
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. Bodypump 86 Choreography Notes Pdf
The beat dropped. She began to squat.
And for the first time in months, she smiled.
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
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
Released in July 2013, Bodypump 86 is a high-energy strength training session known for its iconic soundtrack featuring Flo Rida, Christina Aguilera, and Swedish House Mafia. While official Les Mills choreography booklets are typically distributed as physical kits with DVDs to certified instructors, digital versions are sometimes found in instructor resource libraries. Tracklist & Core Movements
This release follows the classic Bodypump structure, focusing on different muscle groups for each track: BODYPUMP 132 Choreography Notes and Presenter Details
BodyPump 86 (released around July 2013) is often remembered by instructors and participants for its high-energy tracklist and the introduction of challenging new stimuli. 🎵 Tracklist Overview
The release features a mix of early 2010s pop and dance hits: Warmup: "I Cry" – Flo Rida Squats: "In The Clear" – Six60
Chest: "Your Body" – Christina Aguilera / "What A Feeling" – Kelly Rowland Back: "Campione 2012" – DJ Flow Triceps: "50 Ways to Say Goodbye" – Train Biceps: "Dark Side" – Kelly Clarkson Lunges: "Don't You Worry Child" – Swedish House Mafia Shoulders: "We'll Be Coming Back" – Upon Havoc Abdominals: "She's So Mean" – Matchbox Twenty Cooldown: "Try" – P!nk 💡 Key Choreography Highlights Search for "Les Mills Vintage Instructors" or "Bodypump
"The Rep Effect": Like all standard releases, BP86 aims for roughly 800 repetitions per class to maximize fat burning and muscle toning.
Lunges Intensity: The Lunge track in this era often featured a heavy cardio focus, designed to spike the heart rate significantly before the shoulder track.
Dynamic Cues: Notes from this period emphasize visualization, such as "pushing the feet apart" during squats to better activate the glutes. 🛠️ Instructor Tips for Success
If you are using the notes to prepare for a class, experienced instructors recommend:
Digital vs. Paper: Many instructors find the Les Mills Releases App helpful for mobile access, but often prefer printing physical PDFs for highlighting and marking cues during initial memorization.
Study the Music First: Listen for the "mood" and track dynamics before looking at the movements. Identifying the 8-count beats as "1 and 2 and 3 and 4" helps translate written timing into verbal cues.
Master the Set Position: Always cue the "set position" (heels under hips, soft knees, core engaged) before starting any track to ensure participant safety.
💡 Key Takeaway: BodyPump 86 is a classic "all-rounder" release that relies on strong musical phrasing to drive intensity.
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:
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.
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.
We’ve all seen the sketchy file-sharing sites. Don’t do it. Downloading choreography from unauthorized PDF sites violates copyright and intellectual property laws (and often gives your computer a nasty virus).
The Instructor Way: If you are a currently certified Les Mills instructor and need the notes for Bodypump 86:
Since an official PDF might be hard to find, create your own condensed version for the gym bag. Based on the notes above, here is a template you can handwrite:
BP 86 – Quick Card
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 It was 11:47 PM, and Sarah’s laptop screen
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.
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
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.
Important Legal & Ethical Note: Les Mills International protects its intellectual property rigorously. You will not find a free, legal PDF of the official instructor notes on public file-sharing sites (like Scribd, DocStoc, or random Google Drive links) without violating copyright.
Legitimate ways to obtain the PDF:
Avoid these: Do not pay for a PDF from a random website promising "all releases." These are often viruses or scanned documents of poor quality.