For Les Mills BodyPump instructors, the release of a new quarterly program is like receiving a new script. Release 86 (originally launched in late 2016/early 2017, depending on region) remains a favorite among many veteran instructors for its solid musicality, classic track structure, and tough-but-fair loading. While later releases have evolved, BP86 is often studied in instructor training for its textbook choreography.
But what exactly is inside the BodyPump 86 Choreography Notes PDF, and how do you use it effectively? Let’s break it down.
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:
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:
Hinge at the hips, keeping your chest lifted and the bar sliding down your thighs to just above the knee. Set Position: bodypump 86 choreography notes pdf work
For all standing tracks, stand with feet under hips, knees soft, and core braced. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify
Comprehensive Guide to BodyPump 86: Choreography, Tracklist, and Workout Focus
BodyPump 86 is a high-intensity, barbell-based workout release from Les Mills that focuses on the "Rep Effect"—achieving lean muscle and fat loss through high repetitions with light to moderate weights. Originally released around July 2013, it features a diverse playlist ranging from Flo Rida to Kelly Clarkson, structured into ten standard muscle-group-specific tracks. BodyPump 86 Official Tracklist
Every standard BodyPump class follows a predefined 10-track sequence to ensure a full-body workout. The following songs and focus areas make up the BodyPump 86 release: Focus Area Song Title 1 Warmup 2 Squats In The Clear 3 Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland 4 Back Campione 2012 5 Triceps 50 Ways To Say Goodbye 6 Biceps Kelly Clarkson 7 Lunges Don't You Worry Child (Radio Edit) Swedish House Mafia feat. John Martin 8 Shoulders We'll Be Coming Back Upon Havoc 9 Abdominals She's So Mean Matchbox Twenty 10 Cooldown Understanding the Choreography Notes
Choreography notes are professional guides provided exclusively to certified Les Mills instructors to help them lead classes. These notes break down each track into "blocks" of work, detailing the specific movements, timing (e.g., 2/2, 3/1, or "bottom halves"), and coaching cues.
Timing and Repetitions: Instructors use these notes to synchronize movements with the music's beat. For example, a "2/2" squat involves taking two counts to go down and two counts to come back up.
The Rep Effect: Each track is designed to reach a high rep count (averaging 70–100 reps per track) to fatigue the muscles and stimulate metabolic changes.
Safety and Form: Notes include "coaching cues" focused on alignment, such as keeping the chest up during squats or maintaining a slight bend in the knees during overhead presses. How to Access BodyPump Resources
For those looking for choreography and music, official channels provide the most reliable and legal access: Breaking Down BodyPump 86: A Deep Dive into
For Instructors: Certified instructors can access the release via the official Les Mills Releases App or the instructor portal. This includes the digital choreography notes PDF, Masterclass video, and track music.
For Participants: You can experience BodyPump classes virtually or through the LES MILLS+ app, which offers a free trial for new users to workout at home.
Music Playlists: While some Les Mills-specific remixes may not be available on standard streaming platforms, many users have curated BodyPump 86 Spotify playlists featuring the original radio versions of the tracks. Training Tips for BodyPump 86
To get the best results from this release, keep these training principles in mind:
Frequency: Aim for two to three classes per week, ensuring at least one rest day between sessions for muscle recovery.
Equipment: You will need a barbell with various weight plates, a bench (often used as a step or for chest presses), and a mat for floor work during the abdominal track.
Progression: Start with lighter weights to master the choreography before increasing your load as your strength endurance improves. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify
Master the Rep Effect: A Deep Dive into BODYPUMP 86 Released in July 2013, BODYPUMP 86 remains a fan-favorite for its high-energy tracklist and challenging choreography designed to deliver the "Rep Effect"—exhausting muscles with light to moderate weights and high repetitions to get lean and toned fast. Whether you are a veteran instructor looking for a throwback release or a participant wanting to understand the mechanics of these classic tracks, this guide breaks down the workout structure and choreography of this iconic Les Mills release. BODYPUMP 86 Tracklist and Focus Areas
Each standard BODYPUMP class features 10 tracks targeting different muscle groups. In Release 86, the music ranges from Flo Rida to Kelly Clarkson, providing a rhythmic roadmap for the physical work. Muscle Group Song Title Warmup Flo Rida Squats In the Clear Chest Christina Aguilera Back Campione 2012 Triceps 50 Ways to Say Goodbye Biceps Kelly Clarkson Lunges Don't You Worry Child Swedish House Mafia Shoulders We'll Be Coming Back Calvin Harris Core She's So Mean Matchbox Twenty Cooldown Key Choreography and Exercise Highlights The "Salsa" Track: Usually features Latin rhythm
The Squat Track (Track 2): Focused on the lower body, this track often utilizes mid-stance and wide-stance positions to target different areas of the glutes and quads, frequently varying tempos (like 2/2 or 4/4 counts) to increase time under tension.
The Back Track (Track 4): A powerhouse track that typically includes deadlifts, dead rows, and the clean & press to elevate the heart rate while strengthening the posterior chain.
The Core Track (Track 9): Designed to stabilize the midsection, exercises in this release focus on crunches and leg extensions to work the abdominals effectively. How to Use Choreography Notes Effectively
For instructors, the "choreography notes" are the ultimate blueprint. They provide the precise timing for every move, ensuring the work matches the music's structure perfectly. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify
The PDF gives bare-bones cues. Write your own in the margins:
If you have been searching for "BodyPump 86 choreography notes pdf work", you are likely preparing to teach a masterclass, refreshing your memory on a classic release, or analyzing the specific track structures that made this iteration unique. BodyPump 86 is often remembered for its high energy and distinct musicality, but like all Les Mills releases, the magic lies in the details found in the choreography notes.
Here is a breakdown of what makes the "work" in BodyPump 86 stand out, based on the standard choreography notes:
There is a romanticism attached to the PDF format. In an era where everything is stored on the Les Mills "Smart Bar" or cloud-based apps, a PDF represents a tangible artifact. "Studying the PDF on a tablet the night before teaching felt like homework," remembers Mike T., a Pump veteran. "You’d highlight the challenging bits. There was a tactile connection to the workout that you don't get from just streaming the video."