These packages typically include . The official “Notes” in these sets are the choreography notes intended for instructors, containing the full movement breakdowns, timing cues, and technique points.
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
The choreography utilizes "bicep rows" to provide a brief structural break while maintaining bicep engagement. Hold the bar at the bottom-half position to maximize isolation. Track 7: Lunges Single Ladies Focus: Glutes, hamstrings, and quadriceps.
– Includes deadlifts, clean and presses, and deadrows. bodypump 86 choreography notes pdf work
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.
Immediate transition to wide-grip pushups on the bench or floor to push the chest muscles to complete failure. Track 4: Back The Rhythm Of The Night – Cascada
Mid-stance squats using a steady 2/2 tempo to build baseline tension, followed by 3/1 tempos to emphasize the eccentric phase. These packages typically include
Power Presses (continuous overhead pressing without dropping the bar) for an intense metabolic finish. Track 5: Triceps Blow (Cirkut Remix) – Ke$ha Target Muscles: Triceps brachii (all three heads). Choreography Focus: Isolation and high-volume burnout. Key Movements:
Establishing the baseline posture and introducing the primary movement patterns used later in the class. Key Movements: Deadlifts (2:2 and 3:1 tempos) Deadrows to prime the posterior chain
BodyPump 86 Choreography Notes: A Complete Track-by-Track Breakdown The full music list for this release includes
Crunches, leg extensions, and hover/plank variations.
Crunches with a weight plate extended over the chest to load the upper abs.
Keep a slight bend in your elbows during lateral raises. When pressing overhead, pull your belly button in tightly to keep your lower back from arching. Track 9: Core Beneath Your Beautiful Weight Selection: Bodyweight or a single light plate
The core track focuses on , which was a notable shift from traditional core work. While some instructors appreciated the functional focus on glutes and lower back, others felt their abs were somewhat neglected, describing the track as leaving their abs feeling “cheated”.
Encourage deep, relaxed breathing. Hold each stretch for at least 15 to 30 seconds to promote recovery. Tips for Memorizing Your Notes