For those lucky enough to find a preserved copy of the BodyPump 86 Choreography Notes, the document is a minimalist blueprint. Unlike the glossy digital manuals of today, these PDFs were functional:
BodyPump 86 is a barbell-based resistance training program released around March 2013. This release is characterized by a blend of classic high-rep strength training and innovative compound movements, such as a squat overhead press calf raise combo in the lunges track. Tracklist & Focus Areas
The following table outlines the 10 standard tracks, including the primary music and exercise focus for each: Track Focus Area Song Title Warmup Squats In The Clear Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland Back Campione 2012 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 Upon Havoc (Calvin Harris/Example remix) Abdominals She's So Mean Matchbox Twenty Cooldown Sources: Key Choreography Insights
Lunges (Track 7): This track includes a notable "twist" by incorporating a squat and overhead press with a calf raise.
Back (Track 4): Standard heavy barbell work focusing on the posterior chain, including clean and press maneuvers. bodypump 86 choreography notes pdf work
Abdominals (Track 9): Features hip bridges, though some instructors found this inclusion unusual for a dedicated core track.
Foundational Technique: For all tracks, instructors emphasize the SET Position (heels under hips, chest lifted, core braced) to ensure a safe lifting foundation. Instructor Notes & Tips
Tempo Mastery: Coaches focus on varying tempos (e.g., 3/1, 2/2, and singles) to maximize time under tension and drive intensity without increasing weight.
Safety Cues: When performing overhead presses in the shoulder track, maintain a split stance to support the lower back and keep the bar in front of the body to avoid shoulder strain. For those lucky enough to find a preserved
Clean & Press: Ensure the bar stays close to the body and use the legs to drive the bar upward rather than relying solely on the arms.
For full choreography and detailed coaching cues, instructors typically access the official PDF notes through the Les Mills Instructor Portal. BODYPUMP 42 Choreography Notes | PDF - Scribd
The hunt for the BodyPump 86 notes usually begins and ends with Track 2. Set to a driving rock anthem (often cited as Just Like Paradise by David Lee Roth on the cover mix), the Squat Track in Release 86 is legendary for its raw simplicity. "It wasn't about complex dances or fancy transitions," says Sarah J., a Les Mills presenter. "It was four counts down, four counts up, and bottom halves that burned like fire. The notes for that track are studied because they represent the purity of the squat—load, tempo, and torque."
Write 3 specific motivational cues per track. BodyPump 86 is a barbell-based resistance training program
Searching for a ready-made PDF is tempting, but creating your own choreography notes PDF is the best form of "work" for your brain. Here is how to structure a 1-page cheat sheet for BodyPump 86.
You cannot find the official BP86 Choreography Notes PDF on public sites like Scribd or random Google Drives – those are likely outdated or pirated. Legitimate access requires:
If you’re a participant who loves choreography details, consider asking your instructor for tips or watching release videos on Les Mills On Demand.