Bodypump 86 Choreography Notes Pdf Work -
The search for "bodypump 86 choreography notes pdf work" isn't about cheating the system. It is about respecting the craft. BodyPump 86 requires precision. Without a PDF cheat sheet, you will likely miss the transition from the squat pyramid to the lunge track.
Your Homework (The "Work"):
Your participants don't care if you know the choreography perfectly on day one—they care that you are safe and motivating. But with this PDF work, you can be both.
Are you ready to load the bar? BP86 is waiting.
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Finding exact, official PDF choreography notes for Les Mills releases like BodyPump 86 typically requires an instructor login via the Les Mills Connect
portal. However, public tracklists and technique overviews provide a solid framework for understanding the workout's structure and major movements. BodyPump 86 Tracklist & Muscle Groups
BodyPump 86 features 10 tracks, each targeting a specific muscle group with high-repetition endurance training. Muscle Group 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 (Sources:) Key Exercises & Technique Tips
While release-specific choreography notes are proprietary, standard BodyPump movements featured in these tracks include: Back Track (Clean & Press):
Keep the bar close to your body and lead with your elbows. Catch the bar at your collarbone with a half-squat to protect your back. Squat Track:
Use a mid-to-wide stance with various tempos to target the glutes and quads. Deadlift / Dead Row: bodypump 86 choreography notes pdf work
Hinge at the hips, keeping your chest lifted and the bar sliding down your thighs to just above the knee. Set Position:
For all standing tracks, stand with feet under hips, knees soft, and core braced. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify
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 The search for "bodypump 86 choreography notes pdf
– 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?
If you’re a participant looking to recall the release, search YouTube for “BodyPump 86 full class” – many certified instructors post practice videos. For personal notes, create your own tracking sheet based on those videos.
Introduction to Bodypump 86
Bodypump 86 is a group fitness program developed by Les Mills International, a New Zealand-based company known for its high-energy workout programs. Bodypump is a low-impact, aerobic workout that combines cardio and strength training using light weights and high repetitions. The program is designed to be fun, engaging, and accessible to people of all fitness levels.
Understanding the Choreography Notes
The choreography notes for Bodypump 86 are a set of instructions that guide instructors through the routine, including the movements, transitions, and cues for each song. The notes are typically provided in a PDF format, making it easy for instructors to access and review the information. Your participants don't care if you know the
Key Components of Bodypump 86 Choreography Notes
The choreography notes for Bodypump 86 include:
Tips for Working with Bodypump 86 Choreography Notes
Here are some tips for instructors working with the Bodypump 86 choreography notes:
Benefits of Using Bodypump 86 Choreography Notes
Using the Bodypump 86 choreography notes can benefit instructors in several ways:
Conclusion
The Bodypump 86 choreography notes PDF is a valuable resource for instructors teaching this popular group fitness program. By understanding the key components of the notes and following the tips outlined above, instructors can deliver a fun and effective workout experience for their participants. Whether you're a new instructor or an experienced one, the Bodypump 86 choreography notes PDF is an essential tool to help you deliver a great workout.
BodyPump 86 features a Chest track that demands endurance. The choreography notes outline a progression from standard chest presses to high-intensity rhythm variations. The "work" here is in the layering—starting simple and adding complexity (like wide-grip to narrow-grip transitions) that taxes the triceps and pectorals simultaneously.