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BodyPump 86 is characterized by its "Rep Effect" methodology, using high-repetition training with light-to-moderate weights to achieve muscle exhaustion. This specific release is well-known for its challenging (Stronger) and Back track (Can't Hold Us). Tracklist & Choreography Highlights Key Exercises & Coaching Notes 1. Warm-up Focus on "SET Position" and progressive range of motion. 2. Squats Glutes/Quads
Tricep Extensions (Barbell or Plate), Tricep Presses, Seated Dips, Overhead Plate Extensions. Choreography & Timing Focus:
Static lunges and stepping lunges (with or without weights).
: The cool-down track uses the empowering song "Try" by Pink. It's the perfect track to stretch out your muscles and bring your heart rate down after a tough, full-body workout. Bodypump 86 Choreography Notes Pdf
Understanding the mechanical focus prevents structural overload, particularly in Track 4 (Back) and Track 8 (Shoulders).
Throughout the class, Emma and Rachel frequently glance at each other, smiling as they revisit the old moves. They even throw in some fun 90s-style dance breaks, much to the delight of the participants.
"Lock your elbows under your shoulders. Avoid swinging your hips to cheat the weight up." Track 7: Lunges Song: Restless – Within Temptation
: This track features a unique combination of moves: a squat, followed by an overhead press, and finishing with a calf raise. This innovative combo keeps the lunges track fresh and engaging, and it was a favorite for many. This public link is valid for 7 days
Employs Triple Deadrows to maintain a high level of time-under-tension on the upper back and rear delts.
Unleashing the Power of BODYPUMP 86: A Comprehensive Track-by-Track Breakdown Released in mid-2013, BODYPUMP 86
Always remind participants to keep a slight bend in the knees and a braced core, especially during the Back and Shoulder tracks.
This warm-up broke tradition by , providing immediate variety to the routine. The choreography focused on basic movement patterns to prepare the body: Can’t copy the link right now
Reviewers highlight several standout tracks that differentiate this release from its predecessors:
Builds initial fatigue with slow 4/4 and 3/1 tempos to target the quads.
Hard House BPM: 140 The Gimmick: No pushups on the floor; all work is done on the bench.
Barbell Chest Press, A-Press, or Chest Fly combinations. Choreography & Timing Focus:
Release 86 changed the equipment here. The PDF notes specify that you use the barbell for this lunge track. Instead:
The two instructors spend the next 30 minutes poring over the Bodypump 86 Choreography Notes Pdf, reminiscing about the good old days and giggling over some of the more...interesting...choreography choices.