Pectorals, anterior deltoids, and core stabilization. Choreography Pacing
The notes for Release 86 emphasize setting the tone immediately. Unlike some earlier releases, the 86 warm-up is designed to quickly elevate the heart rate while integrating compound movements. The PDF notes highlight the transition from small range-of-motion exercises to larger, compound lifts, ensuring participants are physically and mentally prepared for the hour ahead.
"Lead with the elbows on the Lateral Raise. On the Push Press, catch the bar with soft knees to protect the lower back." Track 9: Core Song: Troublemaker – Olly Murs (feat. Flo Rida)
Breathe deeply and sink further into each stretch on every exhalation. Avoid bouncing or forcing any joint past its natural range of motion. bodypump 86 choreography notes pdf work
Using BODYPUMP 86 choreography notes can benefit both instructors and participants in several ways:
: Uses light weights to prepare the body with deadlifts, rows, and squats. Track 2: Squats
Print your PDF. Set a timer for 4 minutes. Look at the notes for Track 2 only. Stand with a broomstick. Rehearse the squat pattern (8 bottom, 8 top, 4 full, etc.) 10 times without music. This is the "work." Pectorals, anterior deltoids, and core stabilization
Standard heavy barbell work focusing on the posterior chain, including clean and press maneuvers.
Released over a decade ago, BodyPump 86 is often cited by master trainers as a "sleeper hit." While modern releases (like 125 or 130) focus on complex choreography, BP86 is revered for its clean, athletic lines and brutal simplicity.
The chest track focuses on isolation and power, utilizing a bench and a barbell to fatigue the pectoral muscles. The PDF notes highlight the transition from small
To successfully teach or master BodyPump 86, focus heavily on the :
Bodyweight or medium free weights / barbell Focus: Glutes, hamstrings, and quadriceps stability. Choreography Pacing
Standing overhead barbell press using a 2/2 and 1/1 rhythm.