Follows the classic 10-track format, focusing on musical cues.
To deliver Bodypump 86 successfully, an instructor must master three distinct layers of coaching:
: With the music and beat of this powerful song, the bicep track maintains the release's high-energy feel, continuing the intense pace set by the previous tracks.
: Push hips back and down. Keep the chest lifted and your core tightly braced to protect the lower back. Sit to knee level at the bottom of the movement. Track 3: Chest ( In The Clear ) Focus : Pectorals, anterior deltoids, and triceps.
The official choreography notes for are proprietary documents provided exclusively to certified instructors through the Les Mills Instructor Portal . While the full PDF is not legally available for public download, the following report details the tracklist and workout structure for this release. Release Overview Release Date: Originally launched in June/July 2013. Bodypump 86 Choreography Notes Pdf
Integrates a mix of barbell work on the bench and bodyweight/plate isolation off the bench.
Pectorals and anterior deltoids. Primarily uses the barbell for chest presses, focusing on a full range of motion . Track 4: Back – Campione 2012 (DJ Flow)
In Bodypump 86, the Rep Effect is achieved through specific choreographic elements:
Deltoids (anterior, lateral, posterior) and trapezius. Follows the classic 10-track format, focusing on musical
– If you’re a certified Bodypump instructor, log in to the Les Mills Instructors Portal (instructor.lesmills.com). Under Release Materials → Bodypump 86 , you’ll find the official PDF choreography notes, music sheet, and track breakdowns.
Released in the mid-2010s, Bodypump 86 arrived during a "golden era" of the program. The music was aggressive rock and electronic dance music (EDM), and the rep counts were notoriously high. Release 86 is famous for its brutal squat track and a back track that required extreme isometric holds.
Bodypump 86 is often remembered by Les Mills enthusiasts as a high-energy release that perfectly captures the "Rep Effect" through a blend of chart-topping hits and challenging choreography. Released in
Side raises, overhead presses, and rear delt flies. The choreography requires strict form to prevent lower back strain. 9. Core: "Try" – P!nk Focus: Abdominal strength and oblique training. Keep the chest lifted and your core tightly
Catch the bar using a soft-knee bend during the Clean & Press. Drive through the legs to assist the overhead press as fatigue sets in. Track 5: Triceps
Utilizes explosive 1/3 tempos (fast down, slow up) to recruit fast-twitch muscle fibers.
But legends persist. In dark corners of fitness forums, you can find fragments of the transcribed by a superfan from a blurry VHS rip:
If you are an instructor, always access your materials legally through the official channels. If you are a participant, the best way to experience the full glory of Bodypump 86 is to find a gym that still teaches it, or ask your favorite instructor if they can bring back this classic release for a special throwback class.
A hallmark of Release 86 is the strict manipulation of time under tension. The squat and chest tracks use prolonged 4/4 counts (four counts down, four counts up) to eliminate momentum. This forces the muscles to work harder through both the eccentric and concentric phases of the lift. The Power Press Interval
A grueling mix of tricep dips off the bench, overhead plate extensions, and close-grip barbell presses.