Bodypump 86 Choreography Notes Pdf Best < TRUSTED >

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.

The beat dropped. She began to squat.

And for the first time in months, she smiled.

Here are the choreography notes for Les Mills Bodypump 86.

Please note that these notes are based on the original release. Instructors often modify or "layer" these tracks based on the specific training they received (e.g., adding the固有 'bottom half' pulses in the Squat track or specific timing in the Chest track).

The Ultimate Guide to Bodypump 86: Choreography Notes, Track Breakdown, and Coaching Cues

For Les Mills enthusiasts and certified instructors, few things spark as much discussion as a new release. Bodypump 86, while not the absolute newest release on the market today, holds a special place in the history of the program. It represents a transitional period where Les Mills moved toward higher-density training blocks and more complex compound movements.

If you have landed on this page searching for a "Bodypump 86 Choreography Notes PDF," you are likely looking for one of three things: a digital reference to coach the class, a study guide for your initial training, or a personal log to follow along at home.

This article provides a comprehensive breakdown of the release. While direct PDF downloads of copyrighted Les Mills materials are protected, this guide serves as the next best thing: a detailed, track-by-track analysis of the choreography, timing, and critical coaching notes you would find in an official note sheet.

🎵 The Highlights of Release 86

While the music changes quarterly, the choreography structure of BP86 offered some memorable challenges:

Review: "Bodypump 86 Choreography Notes PDF"

Summary

Clarity & Structure

Choreography & Cueing

Technique & Safety

Usability

Accuracy & Completeness

Audience Fit

Pros

Cons

Overall Recommendation

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BodyPump 86 is a classic release from July 2013. Known for its energetic music and "muscle-tricking" moves, it introduced several innovative variations to the standard workout. Key Innovations in BodyPump 86

Reviewers highlight several standout tracks that differentiate this release from its predecessors:

Chest Track ("Your Body"): Introduced the Chest Fly, which isolates chest muscles by removing tricep assistance.

Back Track ("Campione 2012"): Featured the Hang Clean, an explosive move designed to improve technique for the standard clean and press.

Triceps Track ("50 Ways to Say Goodbye"): Included the Tricep Kickback Row, a hybrid move targeting the muscle from multiple angles.

Lunges Track ("Don't You Worry Child"): Added a "twist" with a Dynamic Plate Squat Press, incorporating a calf raise for a more functional full-body challenge. Tracklist & Playlist

The music for this release was highly praised for its catchiness, though some instructors found the core track a bit "blah" compared to the rest. Track Song Title Artist (Original/Cover) Warmup Squats In The Clear Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland Back Campione 2012 DJ Flow / E-Type 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 Abs She's So Mean Matchbox Twenty Cooldown Instructor Resources

While full choreography notes are generally restricted to certified instructors, you can find detailed breakdowns and reviews on blogs such as Di Hickman's Fitness Blog or Healthy Assets. These posts often cover the "how-to" for the newer moves like the Hang Clean and Chest Fly. Les Mills BODYATTACK 86 class review - A Lady Goes West

The Lost Track of the Barbell: In Search of Bodypump 86

For the dedicated Les Mills instructor, certain release numbers carry a legendary weight. Ask any veteran who lived through the early 2010s, and they might mention the raw grit of 78, or the squat-track brutality of 83. But for those who truly know, there’s a ghost file that still gets whispered about in instructor WhatsApp groups: Release 86.

Try to find the official "Bodypump 86 Choreography Notes PDF" today, and you’ll step into a digital ghost story. Unlike the polished, app-driven releases of now (116, 117…), Release 86 existed on the cusp of two eras. It was the final year of the "black and red" design, before the switch to the sleek blue-and-white branding. It was also one of the last releases where the Masterclass was filmed in the iconic, sweaty, low-lit Auckland studio, rather than the hyper-produced LED-lit arenas of today.

So why is the PDF so elusive? Simple: musical copyright apocalypse. Release 86 had a banger of a soundtrack—think a remix of "Titanium" that actually hit harder than the original, and a triceps track set to an obscure Swedish electro-house track that has since vanished from every streaming platform. When the licenses expired, Les Mills pulled the official PDFs from the instructor portal. The choreography wasn't "lost," but it was buried.

But legends persist. In dark corners of fitness forums, you can find fragments of the Choreography Notes transcribed by a superfan from a blurry VHS rip:

The Holy Grail: The "Power Press"

The most sought-after page of the Bodypump 86 Choreography Notes isn’t for a leg or chest track. It’s for the Shoulder Press (Track 5). Rumor has it that Track 5 introduced a short-lived, now-banned movement called the "Power Press"—a push-press from the rack, followed by a 5-second negative, then an immediate set of four Arnold presses. No rest. The PDF apparently ended the section with three words: "Breathe. If you can."

Where is it now?

You won’t find the official PDF on the Les Mills site. You won’t find it on Pinterest or a clean Google Drive. But if you dig through old instructor forums, a Facebook group called "Vintage Bodypump Relics," or ask a trainer who has been certified since 2012, they might just email you a scanned, coffee-stained, hand-annotated PDF.

And if you get it? Don’t just read it. Go to your gym, grab a barbell, load a single red plate, and press play on a dodgy YouTube audio rip of Track 6 (the Back track, set to a rock anthem about "rising from ashes").

You’ll understand immediately why Release 86 didn’t need fancy graphics. It had math—beautiful, painful, repetitive math set to a 128 BPM beat. And that PDF? That’s the instruction manual for a stronger version of yourself.

Happy hunting. And remember: keep your core braced. Bodypump 86 Choreography Notes Pdf

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:

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

Unleashing the Power of BODYPUMP 86: A Comprehensive Track-by-Track Breakdown Released in mid-2013, BODYPUMP 86

remains a favorite for many veteran instructors and participants. This release is known for its high-energy music and "The Rep Effect"—a training method focusing on low weights and high repetitions to burn calories and build lean muscle.

Below is the definitive tracklist and choreography overview for BodyPump 86. The BODYPUMP 86 Tracklist Focus Area Song Title In The Clear Christina Aguilera Campione 2012 50 Ways to Say Goodbye Kelly Clarkson Don't You Worry Child Swedish House Mafia We'll Be Coming Back Calvin Harris feat. Example Abdominals She's So Mean Matchbox Twenty Key Choreography Highlights Warmup (I Cry):

A standard introduction to all major movements used in the class, including deadlifts, deadrows, and basic squats. Squats (In The Clear): Here’s a short story inspired by the search

This track typically utilizes mid-stance and wide-stance squats with varying tempos (e.g., 2/2, 1/3, and "bottom halves") to fatigue the quadriceps and glutes. Back (Campione 2012): Features powerful compound movements like the Clean & Press

, Deadlifts, and Deadrows to target the posterior chain and elevate the heart rate. Triceps (50 Ways to Say Goodbye):

Generally includes a mix of overhead extensions with a weight plate, tricep dips on the bench, and tricep pushups. Shoulders (We'll Be Coming Back):

Often uses a combination of barbell upright rows, overhead presses, and lateral raises with hand plates to shape the deltoids. Instructor Tips for Success How to learn Les Mills group fitness releases

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

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

  1. Where to find it legitimately – If you’re a certified Bodypump instructor, log in to the Les Mills Instructors Portal (instructor.lesmills.com). Under Release Materials → Bodypump 86, you’ll find the official PDF choreography notes, music sheet, and track breakdowns.

  2. What to include if you’re creating your own summary – Common sections in BP86 notes include:

    • Track list (warm-up, squat, chest, back, triceps, biceps, lunges, shoulders, core, cool-down)
    • BPM per track
    • Main move counts (e.g., 32-count blocks, 4/4 timing)
    • Cues for transitions, rep ranges, and specific technique notes
    • Coaching focus (e.g., “keep chest proud,” “control descent”)

  3. Example snippet (for reference, not official PDF) –
    Track 2 – Squats: 64 counts warm-up (slow + pulse), then 32 counts wide squat, 32 counts narrow squat, 16 counts bottom half pulses, repeat. Bar position: high on traps.

If you tell me which track or move from BP86 you need help with, I can write out the choreography notes in a clean, printable format.

The Ultimate Guide to Bodypump 86: Choreography Notes, Track Breakdown, and How to Find the PDF

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.

Track 6: Lunges (The "Cardio Leg")

Song Style: EDM / Trance BPM: 135 The Gimmick: Combination lunges (stationary + walking). It was 11:47 PM, and Sarah’s laptop screen

4. Back