Bodypump 86 Choreography Notes Pdf Work | Validated 2025 |

Single repetitions alternating with 3-and-1 tempos (three counts up, one count down).

Crunches with a weight plate extended over the chest to load the upper abs.

As the class progressed, Rachel seamlessly transitioned from one track to the next, expertly guiding her students through the various exercises. She made adjustments on the fly, offering words of encouragement and correction as needed.

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 choreography notes pdf work

Can't Hold Us – Macklemore & Ryan Lewis ft. Ray Dalton 06. Biceps: Up in the Air – Thirty Seconds to Mars 07. Lunges: Play Hard – David Guetta ft. Ne-Yo, Akon 08. Shoulders: Raving – Brooklyn Bounce & Giorno (G! Mix) 09. Abdominals: Only You – Ellie Goulding 10. Cooldown: Give Me Love – LL Cool J ft. Seal Working with Choreography Notes

By mastering the specific tempos and mechanical shifts outlined in the BodyPump 86 choreography notes, you can maximize your workout efficiency, prevent injury, and truly appreciate the structural design of this classic Les Mills release.

Mid-grip chest presses and smooth, slow-release combinations. She made adjustments on the fly, offering words

This track is notorious for its relentless pace. The choreography typically involves mid-range pulses and slow, controlled full-range reps to maximize time under tension. Why Release 86 Still Works

Mid-stance squats using a steady 2/2 tempo to build baseline tension, followed by 3/1 tempos to emphasize the eccentric phase.

Class Notes / Progressions

Don't You Worry Child – Swedish House Mafia feat. John Martin Target Muscles: Glutes, quadriceps, and hamstrings.

– Focuses on full-body engagement and preparation.

The choreography is set to popular tracks including Flo Rida's "I Cry" (Warmup), Six60's "In the Clear" (Squats), and Swedish House Mafia's "Don't You Worry Child" (Lunges). The full music list for this release includes artists like Christina Aguilera, Train, and P!nk. Key Components of the Choreography Notes Ray Dalton 06

Instructors should cue for smooth, deliberate movement—slow on the way up, controlled on the way down.

Released in early 2012, BodyPump 86 arrived at a time when the program was transitioning from its "Old School" martial roots into the modern, athletic phenomenon it is today. It is widely remembered for possessing a perfect storm of difficulty, musicality, and innovation.