Work - Bodypump 86 Choreography Notes Pdf

Static lunges on the right leg using 2/2 and 3/1 tempos to establish stability.

The bicep track in release 86 relies heavily on isolating the mid-range of motion. It eliminates momentum to create a deep, continuous burn.

The chest track focuses on isolation and power, utilizing a bench and a barbell to fatigue the pectoral muscles.

Released over a decade ago, BodyPump 86 is often cited by master trainers as a "sleeper hit." While modern releases (like 125 or 130) focus on complex choreography, BP86 is revered for its clean, athletic lines and brutal simplicity.

Lateral raises with dumbbells to sculpt the caps of the shoulders. bodypump 86 choreography notes pdf work

BodyPump 86 delivers a high-cardio Back track due to the inclusion of continuous Clean and Presses. This track is designed to spike the heart rate while training athletic power. Deadlifts (2/2) leading into standard Deadrows.

Deadlifts, deadrows, upright rows, clean and presses, and squats.

Seated overhead dumbbell extensions to target the long head of the tricep.

BodyPump 86 relies heavily on the musical phrasing. Memorize the transitions before the musical drops so your verbal cues land precisely on the first beat of the new block. Static lunges on the right leg using 2/2

Deadlifts mixed with standard Deadrows to establish the hinge pattern.

The choreography notes for BodyPump 86 represent the intersection of exercise science, musical artistry, and strict brand standardization. Working with these notes requires dedicated study and physical practice to translate written counts into an inspiring live class. While the convenience of digital PDF formats has revolutionized how instructors prepare for their classes, it also highlights the ongoing tension between the accessibility of educational materials and the protection of proprietary fitness systems. Ultimately, these notes are the silent engine behind the successful execution of the workout, ensuring that both instructors and participants achieve their maximum potential safely.

The cool-down is a stretching and breathing segment to return heart rate to baseline and improve flexibility.

Slow 4/4 Deadlifts transitioning into 2/2 Deadlifts to warm up the hamstrings and lower back. The chest track focuses on isolation and power,

Eliminate momentum. Cue participants to keep their core locked and isolate the arms without swinging the hips. Track 7: Lunges Song: Chasing The Sun Focus: Glutes, quadriceps, and calves. Key Movements: Static barbell lunges Dynamic stepping patterns Bottom-half lunge pulses

Traditional Crunches (2/2) and Cross-Crawls (Twists) to engage the rectus abdominis and obliques.

Mid-grip chest presses and smooth, slow-release combinations.