Print your PDF. Set a timer for 4 minutes. Look at the notes for Track 2 only. Stand with a broomstick. Rehearse the squat pattern (8 bottom, 8 top, 4 full, etc.) 10 times without music. This is the "work."
While I cannot provide a direct download link to copyrighted Les Mills materials (to respect IP laws), here is how to legally acquire your BodyPump 86 choreography notes PDF:
Title: BodyPump 86 — 45‑Minute Class Choreography Notes
Instructor: [Your name]
Duration: 45 min | Format: Barbell + Plates | Tempo: Reps/track as listed
Class Notes / Progressions
Suggested File Layout for PDF
If you want, I can format this into a ready‑to‑print PDF and include estimated timings per music track or specific rep counts — tell me preferred file name and any custom cues.
Bodypump 86 Choreography Notes PDF Work: A Comprehensive Guide
Bodypump is a popular group fitness program that combines elements of aerobics, strength training, and Pilates to provide a full-body workout. The program is known for its upbeat music, energetic atmosphere, and of course, its challenging choreography. For instructors and participants alike, mastering the choreography is essential to getting the most out of the workout. In this article, we'll take a closer look at Bodypump 86 choreography notes in PDF format and provide a comprehensive guide on how to work with them.
What is Bodypump?
Bodypump is a group fitness program created by Les Mills International, a New Zealand-based company that specializes in developing innovative fitness programs. Bodypump is designed to be a low-impact, high-energy workout that targets the entire body, using a combination of free weights, resistance bands, and bodyweight exercises. The program is led by an instructor who guides participants through a series of exercises, set to upbeat music.
The Importance of Choreography in Bodypump
Choreography is a critical component of Bodypump. The program's choreography is designed to be easy to follow, yet challenging enough to keep participants engaged and motivated. The choreography is also carefully crafted to ensure that participants are working multiple muscle groups simultaneously, making the most of the workout. bodypump 86 choreography notes pdf work
Bodypump 86 Choreography Notes PDF
For instructors and participants who want to master the Bodypump 86 choreography, having access to detailed notes in PDF format can be a valuable resource. These notes provide a step-by-step guide to the choreography, including:
Having access to Bodypump 86 choreography notes in PDF format can help instructors prepare for classes, learn new routines, and refine their teaching skills. Participants can also use these notes to practice at home, master new exercises, and improve their overall performance.
How to Work with Bodypump 86 Choreography Notes PDF
To get the most out of Bodypump 86 choreography notes in PDF format, follow these tips:
Benefits of Using Bodypump 86 Choreography Notes PDF
Using Bodypump 86 choreography notes in PDF format can have several benefits, including:
Tips for Instructors
For Bodypump instructors, working with choreography notes in PDF format can be a valuable resource. Here are some additional tips:
Conclusion
Bodypump 86 choreography notes in PDF format are a valuable resource for instructors and participants alike. By working with these notes, individuals can master the choreography, improve their technique, and get the most out of the workout. Whether you're an instructor looking to refine your teaching skills or a participant seeking to challenge yourself, Bodypump 86 choreography notes in PDF format are an essential tool. So why not give it a try? Download the notes, get moving, and experience the energy and excitement of Bodypump for yourself. Print your PDF
For BodyPump 86 (released in July 2013), choreography notes specifically detail the exercises, timing, and coaching cues for the following 10 tracks: BodyPump 86 Tracklist Warm-up: I Cry – Flo Rida Squats: In The Clear – Six60 Chest: Your Body / What A Feeling Back: Campione 2012 Triceps: 50 Ways To Say Goodbye Biceps: Dark Side Lunges: Don’t You Worry Child Shoulders: We’ll Be Coming Back Abdominals: She’s So Mean Cooldown: Try – P!nk How Choreography Notes Work
These official guides from Les Mills instruct trainers on proper technique, musical timing, and coaching cues for high-repetition, low-load workouts. They ensure consistency in exercise execution through detailed breakdowns of movements and counts.
Full, detailed documents can be found on platforms like Scribd. BODYPUMP 42 Choreography Notes | PDF - Scribd
BodyPump 86 is a high-repetition resistance training workout from Les Mills that focuses on "The Rep Effect" to sculpt and tone the entire body. Released in late 2013, this specific edition is known for its challenging tempo changes and a soundtrack featuring hits from artists like Fall Out Boy and Imagine Dragons. The Structure of BodyPump 86
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
– Focused on light weights and "deadlift to upright row" combos to prep the joints. Track 2: Squats
– Features a heavy focus on "staggered" counts (e.g., 1/1/2) to keep the muscles under tension longer. Track 3: Chest
– Utilizes the "A-Press" or wide-grip variations to target the pectoral fibers from different angles. Track 4: Back
– Key movements include Clean and Presses and Power Presses, emphasizing explosive upward movement and controlled returns. Track 5: Triceps
– Typically involves a mix of overhead extensions, dips, and kickbacks. Track 6: Biceps – Uses "mid-range pulses" to create a sustained burn. Track 7: Lunges
– Often the most cardiovascular track, using propulsion and deep ranges of motion. Track 8: Shoulders Cueing: breathe, focus on posture, neutral spine
– Combines barbell presses with plate work (side raises and Mac raises). Track 9: Core
– Focused on stability, often utilizing hovers or mountain climbers. Track 10: Cooldown – Static stretching to aid recovery. Understanding the Choreography Notes
For instructors, the "notes" are a technical blueprint. They break down every song into: Labeled as 4/4, 2/2, 1/1, or 3/1 counts. Repetition Counts: The exact number of reps per set. Coaching Cues:
Specific verbal prompts for technique, such as "elbows slightly forward" or "brace the abs." Why This Release Stands Out BodyPump 86 is often cited by long-time enthusiasts for its intensity in the leg tracks
. The Squat and Lunge tracks in this release are designed to push the heart rate high through short, sharp bursts of movement rather than just heavy weight, making it a favorite for those looking for a metabolic boost. of the specific tracklist or tips on proper form for these movements?
Here’s what the choreography notes reveal for each of the 10 tracks.
Why are the PDF choreography notes so critical for BodyPump 86 specifically?
The PDF is not a substitute for listening to the music. Print it out, play the release, and speak the rep patterns aloud on time.
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.
For an instructor, having the choreography notes for this specific release allows you to focus on your coaching rather than counting beats.
There is a romanticism attached to the PDF format. In an era where everything is stored on the Les Mills "Smart Bar" or cloud-based apps, a PDF represents a tangible artifact. "Studying the PDF on a tablet the night before teaching felt like homework," remembers Mike T., a Pump veteran. "You’d highlight the challenging bits. There was a tactile connection to the workout that you don't get from just streaming the video."