Concludes with bodyweight tricep dips off the edge of the bench. Track 6: Biceps ( Scream & Shout ) Biceps brachii and brachioradialis. Equipment: Barbell or free weight plates. Key Choreography:
To deliver Bodypump 86 successfully, an instructor must master three distinct layers of coaching:
Finding official can be challenging, as Les Mills strictly protects its copyrighted education materials for certified instructors. However, understanding the choreography structure, tracklist, and key movement patterns is essential for mastering this release. Bodypump 86 Tracklist and Focus Areas Bodypump 86 Choreography Notes Pdf
The focus is on depth and continuous movement to fully exhaust the lower body.
Heavy Rock / Industrial BPM: ~135 The Gimmick: Heavy barbell, slow and deep. Concludes with bodyweight tricep dips off the edge
This public link is valid for 7 days and shares a thread, including any personal information you added. This link or copies made by others cannot be deleted. If you share with third parties, their policies apply. Can’t copy the link right now. Try again later.
Isolation of the biceps. Emphasis on "The Rep Effect" to fatigue the muscle without heavy loading . Key Choreography: To deliver Bodypump 86 successfully, an
The heavy hip-hop beat dictates a relentless sequence of half-range reps. Maintaining a proud chest and avoiding momentum is key to preventing lower back strain. Track 7: Lunges ( Burnin' )
Focus on the 2/2 tempo transitions to ensure participants establish a strong mind-muscle connection before adding heavy weight. Track 2: Squats ( Ah Yeah! ) Objective: Target the quadriceps, glutes, and hamstrings. Movement Patterns: Mid-stance and wide-stance squats.
Bodypump 86 stands out as one of the most balanced, high-intensity releases in Les Mills history. Driven by an eclectic soundtrack featuring tracks like "I Cry" and "Scream," this release focuses on high repetition, targeted isolation, and strategic timing changes to maximize the "Rep Effect."
Bench press with varying grips and chest flys.