At the core of the Les Mills system is the promise of consistency. A participant attending a BodyPump class in New York should experience the exact same workout structure, timing, and movement patterns as someone in Tokyo. The choreography notes for BodyPump 86 provide this precise framework. They outline every track, specifying the target muscle group, the required weight selections, the specific exercises, and the exact count of every repetition aligned to the tempo of the music.
is a barbell-based strength workout from Les Mills that utilizes high repetitions with low weights to build muscular endurance, a method known as the "Rep Effect" . Released in late 2013, this specific edition features a curated playlist designed to guide participants through a full-body conditioning session. BodyPump 86 Tracklist Overview
Fatigue sets in quickly here. Remind the class to maintain a strong split-stance layout to protect the lower back during overhead lifting. Track 9: Core Song: Don't Wake Me Up
The Power Combo. Clean and Press (single), followed immediately by a Deadrow. This sequence repeats multiple times without rest. bodypump 86 choreography notes pdf work
BodyPump 86 features high-intensity clean and press intervals designed to spike the heart rate.
– Key movements include Clean and Presses and Power Presses, emphasizing explosive upward movement and controlled returns. Track 5: Triceps
Switches to hand weights for lateral raises and mac raises to sculpt the caps of the shoulders. At the core of the Les Mills system
BodyPump 86 is a high-powered release from Les Mills that focuses on high-repetition volume and strategic timing to fatigue muscles completely. Achieving a great workout or successfully coaching this release requires a deep understanding of the choreography pacing, weight selection, and specific target areas.
Expect a focus on glute engagement with a variety of stances. This track uses tempo changes—switching between slow 4/4 counts and quicker 2/2 rhythms—to build intensity and "supercharge" the legs.
Introduction of the "triple pulse" at the bottom phase of the movement, followed by sudden, explosive single presses. They outline every track, specifying the target muscle
Seated or standing hamstring and glute stretches, followed by a deep quadriceps stretch.
: Flexibility, muscle recovery, and heart rate reduction.