Shifting heels outward to recruit the gluteus maximus more heavily. This section introduces bottom-half pulses to maximize metabolic stress.
Audience Fit
Treblegroover (Original Mix) – Veracocha Track 3 (Chest): Pump It – Black Eyed Peas Track 4 (Back): The Phoenix – Fall Out Boy Track 5 (Triceps): Poison (Original Mix) – Rocket Pimp
: Introduced the Chest Fly , which isolates chest muscles by removing tricep assistance.
Always be wary of "free" PDF downloads for copyrighted Les Mills material. Many older links are broken, or the files may be removed due to DMCA takedowns. The safest way to legally access the choreography is to become a certified Les Mills instructor, which gives you access to the entire digital library of past releases. Bodypump 86 Choreography Notes Pdf
The music for this release was highly praised for its catchiness, though some instructors found the core track a bit "blah" compared to the rest. Track Song Title Artist (Original/Cover) Squats In The Clear Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland Back Campione 2012 DJ Flow / E-Type Triceps 50 Ways To Say Goodbye Biceps Kelly Clarkson Lunges Don't You Worry Child Swedish House Mafia ft. John Martin Shoulders We'll Be Coming Back Upon Havoc / Calvin Harris Abs She's So Mean Matchbox Twenty Cooldown Instructor Resources
Slow, controlled abdominal crunches and oblique twists to finish the workout. 10. Cool Down: "What A Feeling" – Alex Gaudino Focus: Flexibility and recovery. Choreography: Stretching all major muscle groups worked. Where to Find Bodypump 86 Choreography Notes PDF
Cons
Slightly less than squat weight, or strong chest weight. Choreography Highlights: Shifting heels outward to recruit the gluteus maximus
Features high-tempo clean and presses combined with high pulls to challenge the posterior chain.
Slow, fluid transitions moving from floor-based stretches up to a standing position.
Funk Rock BPM: 124 The Gimmick: Gradually decreasing rep ranges.
Static stretches for the hamstrings, glutes, quads, chest, and upper back. Always be wary of "free" PDF downloads for
Deadlifts, Deadrows, Upright Rows, Clean & Press, Squats, and Lunges. Choreography & Timing Focus:
: Ensure the knee does not push too far forward over the toe.
Deep breathing exercises to transition the body back into a parasympathetic state. Essential Teaching Tips for Instructors
