Targets a wide range of motion. Watch for "elbows to bench level" to ensure joint safety. Posterior Chain
Utilizes the 3/1 tempo (three counts down, one count explosive drive up) to build muscular tension.
According to standard Les Mills coaching protocols found in choreography guides:
You won’t find the official PDF on the Les Mills site. You won’t find it on Pinterest or a clean Google Drive. But if you dig through old instructor forums, a Facebook group called "Vintage Bodypump Relics," or ask a trainer who has been certified since 2012, they might just email you a scanned, coffee-stained, hand-annotated PDF.
Instructors use these notes to ensure proper timing, safety cues, and "The Rep Effect"—the Les Mills formula of using lighter weights at high repetitions (typically 70–100 reps per track) to achieve muscle fatigue and toning without bulk. BODYPUMP 86 - 3/2013 - playlist by onetr1.be | Spotify Bodypump 86 Choreography Notes Pdf
Overhead extensions and push-ups. Keep elbows close to the body for maximum isolation.
The secret behind the success of Bodypump 86 is the Les Mills . Instead of lifting heavy weights for low repetitions, this choreography forces participants to perform roughly 800 repetitions per class using lighter loads.
The shoulders track capitalized on the high-energy drum and bass remix to push participants through intense sequences:
Accuracy & Completeness
Released in July 2013, Bodypump 86 is a high-energy strength training session known for its iconic soundtrack featuring Flo Rida, Christina Aguilera, and Swedish House Mafia. While official Les Mills choreography booklets are typically distributed as physical kits with DVDs to certified instructors, digital versions are sometimes found in instructor resource libraries. Tracklist & Core Movements
This was the most talked-about track of the release. Instead of the standard clean and press, Release 86 split the movement. The PDF notes show:
BodyPump 86, released in early 2013, is often remembered by Les Mills enthusiasts as a high-intensity release with some of the longest and most challenging tracks of its era. Whether you are an instructor looking to brush up on "The Rep Effect" or a participant wanting to revisit this specific workout, the choreography notes for this release provide the blueprint for its 10-track total body challenge. What is in the BodyPump 86 Choreography Notes PDF?
If you were an active instructor back in 2014, log into the (formerly the Eshop). Under "My Releases" -> "Archives" -> "Bodypump" -> "2014." If you purchased Release 86 digitally, the PDF is still there. If not, you may have to purchase the "Back Catalog" DVD/USB, though Les Mills phases these out. Targets a wide range of motion
The workout begins with a standard warm-up that utilizes light weights to prime the major muscle groups. As the session progresses into the squat track, the intensity spikes. Release 86 is famous for its grueling leg sequence, which often features "super-slow" descents followed by explosive rises, a combination intended to fatigue the slow-twitch muscle fibers before hitting the fast-twitch ones.
"Lead with the elbows on your side raises. Keep your hands slightly below elbow height to protect the rotator cuffs." Track 9: Core Song: Whistle – Flo Rida
Matching the exact visual cues with the musical shifts ( 3/1, 2/2, 1/1 ) creates an immersive class experience.
Les Mills digital or printed choreography notes serve as a blueprint for certified instructors. They contain three vital pillars required to teach a successful class: 1. The Timing Matrix According to standard Les Mills coaching protocols found