Seated or lying tricep extensions (French press) moving directly into close-grip tricep presses. Technique Tips
"Lower the bar to the hair line. On the dips, keep your butt grazing the edge of the bench." Track 6: Biceps Song: Heart Attack – Demi Lovato Target Muscles: Biceps brachii, brachialis.
This track uses sustained tension with minimal rest periods to trigger the classic metabolic burn.
Functional core stability and crunch endurance. Key Movements: Standard leg-drop crunches to engage the lower abs. Cross-crawler (bicycle) movements for oblique integration. Hover/Plank holds to reinforce isometric core strength. Track 10: Cooldown Song: Home – Phillip Phillips Target Muscles: Total body release.
BodyPump 86 is a classic Les Mills release from 2013, still cherished by instructors and members for its high-energy music and effective, straightforward strength training structure. Originally released in July 2013, this release focuses on high repetitions and moderate weights, emphasizing functional strength and endurance. bodypump 86 choreography notes pdf work
For all tracks, instructors emphasize the SET Position (heels under hips, chest lifted, core braced) to ensure a safe lifting foundation. Instructor Notes & Tips
Long step back. Ensure feet are hip-width apart (like standing on railroad tracks, not a tightrope).
Tricep dips on the edge of the bench. The choreography transitions from slow singles to fast, continuous pulses.
Within each Les Mills release kit, instructors receive a physical booklet (or digital PDF) formally known as the (sometimes called the “Class Coaching Guide”). This document translates the masterclass video into written form. Seated or lying tricep extensions (French press) moving
Pectoralis major, anterior deltoids, triceps. Barbell Weight: 1.5 to 2 times the warmup weight. Choreography and Timing
Standard chest press using a super slow 4/4 tempo, moving into a 2/2 rhythm to map out the target zone.
BodyPump 86 is highly adaptable. If you are teaching or participating, remember these key modifications:
Standing overhead barbell press using a 2/2 and 1/1 rhythm. This track uses sustained tension with minimal rest
– Stretching and flexibility to finish. BodyPump 86 Tracklist & Music
Keep your shoulders away from your ears and press your shoulder blades firmly into the bench or floor. When performing pushups, keep your body in a straight line from head to knees or toes. Track 4: Back Crazy
Mid-range pulses (holding the bar at a 90-degree angle and pulsing) to trap blood in the muscle, maximizing the "pump." Slow 3:1 eccentric phases to build structural strength. Track 7: Lunges
"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)
