Deltoids (anterior, lateral, and posterior) and trapezius.

For an instructor, having the for this specific release allows you to focus on your coaching rather than counting beats.

Mastering BodyPump 86: A Comprehensive Guide to Choreography Notes and Workout Structure

Choreography notes for BodyPump 86 are professional guides designed for certified instructors to master the specific movements, musical timing, and coaching cues of this Les Mills release. While the full PDF is generally restricted to certified instructors, the workout follows the classic 10-track BodyPump structure aimed at high-repetition endurance training. Core Structure of BodyPump 86

Ready to get pumping? Find your notes, load your bar, and press play. Your legs will shake, but you’ll love it.

Barbell Bench Press utilizing a 3/1 tempo (3 counts down, 1 count up) followed by rapid singles.

Clearly state what the movement is, where the bar should go, and how to time it. Do this in the first 2-3 repetitions of every block.

The lunge track in Release 86 introduced several that make it stand out:

For Chest, an alternative song was also available: “What a Feeling” by Alex Gaudino feat. Kelly Rowland.

: Flexibility, muscle recovery, and heart rate reduction.

"Look through the knees, not up at the ceiling. Keep the hips perfectly still during the plank taps." Track 10: Cooldown Song: Try – P!nk Target Muscles: Full body flexibility recovery. Equipment: None. Choreography and Timing

This track is legendary for one reason: . At roughly 6.5 minutes, it’s one of the longest squat tracks in BODYPUMP history. The choreography is relentless, featuring two rounds of 8 consecutive bottom halves in a row—the second of which comes at the end of the track. Participant reviews confirm that by the end of this track, legs are literally shaking.

The availability of BODYPUMP 86 choreography notes in PDF format has made it easier for instructors to access and utilize the information. This has several benefits, including:

Emphasizes controlled, isolated barbell curls. Lunges (SHM): Delivers intense, pulsing leg work.