: The squat track in Bodypump 86 relies heavily on changing tempos to create time-under-tension. Watch out for the slow 4/4 counts down and up, shifting into quick, explosive 1/1 singles.
The choreography for BodyPump 86 follows the standard 10-track structure, typically lasting 55 minutes:
Monitor elbow positioning. During extensions and pushups, elbows must point directly forward, not flare out to the sides. Track 6: Biceps Song: Preach Focus: Biceps brachii and brachioradialis. Key Movements: Bicep curls (barbell) Mid-range pulses 3/1 and 1/3 tempo variations
Write 3 specific motivational cues per track. bodypump 86 choreography notes pdf work
| Track | Song | Artist | Primary Focus | | :--- | :--- | :--- | :--- | | 1 (Warmup) | I Cry | Flo Rida | Warming up the body | | 2 (Squats) | In the Clear | Six60 | Squats (includes two sets of 8 bottom halves) | | 3 (Chest) | Your Body | Christina Aguilera | Chest press (primarily with the bar) | | 4 (Back) | Campione 2012 | E-Type | Rows, clean and presses, overhead presses | | 5 (Triceps) | 50 Ways To Say Goodbye | Train | Triceps dips and kickbacks | | 6 (Biceps) | Dark Side | Kelly Clarkson | Bicep curls | | 7 (Lunges) | Don't You Worry Child | Swedish House Mafia | Lunges, squats, and overhead plate raises | | 8 (Shoulders) | We'll Be Coming Back | Upon Havoc | Push-ups, overhead presses | | 9 (Abs) | She's So Mean | Matchbox Twenty | Core exercises | | 10 (Stretch) | Try | P!nk | Cool-down and stretching |
Targets the back of the arms using overhead extensions, presses, and dips. Biceps (Track 6): Concentrated isolation work using various curl tempos. Lunges (Track 7):
The choreography notes for BodyPump 86 represent the intersection of exercise science, musical artistry, and strict brand standardization. Working with these notes requires dedicated study and physical practice to translate written counts into an inspiring live class. While the convenience of digital PDF formats has revolutionized how instructors prepare for their classes, it also highlights the ongoing tension between the accessibility of educational materials and the protection of proprietary fitness systems. Ultimately, these notes are the silent engine behind the successful execution of the workout, ensuring that both instructors and participants achieve their maximum potential safely. : The squat track in Bodypump 86 relies
The chest track focuses on isolation and power, utilizing a bench and a barbell to fatigue the pectoral muscles.
The clean and press requires explosive hip drive. Cue your class to keep the barbell close to the body as it rises. Track 5: Triceps
Are you ready to load the bar? BP86 is waiting. During extensions and pushups, elbows must point directly
This track is notorious for its relentless pace. The choreography typically involves mid-range pulses and slow, controlled full-range reps to maximize time under tension. Why Release 86 Still Works
Exercise Execution and Setup Cues Technical Breakdown of Key Tracks