Bodypump 86 Choreography Notes Pdf May 2026

Disclaimer: These notes are for educational reference. If you are an instructor, please refer to your official Les Mills instructor materials for the exact script and safety cues.

Here’s a short story inspired by the search for the Bodypump 86 Choreography Notes PDF.

It was 11:47 PM, and Sarah’s laptop screen glowed like a confessional booth. Spread before her were twelve empty coffee cups, three discarded sticky notes, and a single, haunting browser tab: "Bodypump 86 Choreography Notes PDF – file not found."

She’d taught Bodypump for seven years. She’d survived Release 78’s lunge track (the one with 104 reps), conquered 82’s back track (that unforgiving clean-and-press sequence), and even memorized 85’s triceps push-ups by heart. But 86? 86 was her white whale.

It had launched the season she’d been on maternity leave. By the time she returned, every other instructor had absorbed its secrets: the way Track 4’s squats synced with a bass drop that felt like a second heartbeat, the sneaky tempo change in the shoulder track that turned light plates into burning halos. All she had was a grainy YouTube video filmed from the back of a packed gym in São Paulo.

Her members were getting restless. "When are we doing ‘Warm-Up of the Broken Dreams’?" they’d ask, using the nickname for 86’s iconic opening track. Sarah would smile and program 87 instead—competent, clean, soulless.

Tonight, desperation had driven her to the dark corners of the internet: a Russian forum thread from 2015, a dead Dropbox link, and finally, a chat room where someone calling themselves "Pump4Life99" posted: “I have the PDF. But it comes with a story.”

Sarah hesitated. Then she typed: “Tell me.”

The file arrived three minutes later. The PDF was scanned badly—coffee stains, handwritten margin notes like “WATCH THE RIGHT ARM” and “THIS ONE HURTS SO GOOD.” Track 4’s choreography had a stick figure drawing of a person crying mid-squat. Track 7’s lunge sequence included the note: “Insert joke about quitting here.”

As she scrolled, Sarah realized this wasn’t an official document. It was a relic. Someone—a long-lost instructor named “Marco, Oslo”—had transcribed the release live during a training weekend, adding his own panicked observations. At the very bottom, under Track 9 (core), Marco had written:

“If you’re reading this, you survived. Now teach it like your lungs owe you money. And please, for the love of heavy grunting, don’t forget the fourth set of clean-and-presses. I did. They still remind me.”

Sarah closed the PDF at 1:23 AM. She loaded her barbell in the empty living room, pulled up the soundtrack on her phone, and pressed play on Track 1.

The beat dropped. She began to squat.

And for the first time in months, she smiled.

Introduction

Get ready to pump up the energy with Bodypump 86, the latest release from Les Mills! This high-energy workout combines cardio and strength training to get you moving and grooving to the beat. As a fitness instructor, you're probably eager to get your hands on the choreography notes for this new release. Well, you're in luck! Below, you'll find a comprehensive guide to help you master the Bodypump 86 choreography.

Section 1: Warm-Up (Tracks 1-3)

Section 2: Upper Body (Tracks 4-6)

Section 3: Lower Body (Tracks 7-9)

Section 4: Core and Abs (Tracks 10-12)

Cool-Down (Tracks 13-14)

Conclusion

Bodypump 86 is a classic release in the barbell-based group fitness program. The choreography notes are essential technical documents provided to certified instructors to ensure the standardized delivery of the workout globally. Academia.edu Release Overview Bodypump 86 follows the program's signature "Rep Effect"

formula, which uses light weights and high repetitions (often exceeding 800–1,000 per class) to build lean muscle and muscular endurance. Typical Tracklist Structure

A standard 60-minute Bodypump release like BP86 consists of 10 tracks, each targeting a specific muscle group: 24 Hour Fitness Track 1: Warm-up

– Preparing the body with low weights and full-body movements. Track 2: Squats – The heaviest weighted track focusing on legs. Track 3: Chest – Standard barbell presses or push-ups. Track 4: Back – Deadlifts, clean and presses, and rows. Track 5: Triceps – Extensions, dips, and overhead presses. Track 6: Biceps – Various curling motions. Track 7: Lunges – Lower body focus using the bar or free weights. Track 8: Shoulders – Upright rows, overhead presses, and side raises. Track 9: Core – Abdominal focus. Track 10: Cool-down – Stretching and recovery. Content of Choreography Notes

The PDF notes serve as a "blueprint" for instructors and include: Musical Phrasing

: Mapping every movement to the rhythm and "drops" of the soundtrack. Timing Cues

: Specific counts (e.g., 2/2, 3/1, or 4/4 tempos) for each repetition to maximize time under tension. Coaching Tips Bodypump 86 Choreography Notes Pdf

: Detailed instructions on technique, safety, and "THE REP EFFECT" to help participants reach fatigue. Scripting Advice

: Suggestions for motivational language and performance "cues" to keep the class engaged. Accessing the PDF

Official choreography notes are proprietary intellectual property owned by Les Mills International . They are legally distributed only to certified instructors through the Les Mills Releases

portal. Unauthorized PDF distribution on third-party sites often involves outdated or pirated versions. Academia.edu featured in the Bodypump 86 tracklist?

Bodypump and The Rep Effect Analysis | PDF | Physical Fitness

Do you remember the first time you taught or took Bodypump 86?

For many instructors, release 86 was a pivotal moment. It had a Squat track that tested your mental fortitude and a Tricep track that left everyone’s arms shaking. But if you are here looking for the PDF choreography notes, you know the struggle: finding older release notes can be like searching for a needle in a haystack.

Here is a deep dive into why BP86 still resonates and what makes those notes so valuable.

A word of caution: Les Mills holds strict copyright over its intellectual property (IP). Sharing PDFs publicly via torrent sites or random Dropbox links violates the Instructor Agreement. However, there are legitimate ways to access retired choreography notes.

Song Style: Metalcore BPM: 130 The Gimmick: Upright rows followed by static holds.

Before diving into the specific tracks of 86, it is vital to understand what you are looking for in a PDF. Official choreography notes are structured in a grid format. They typically include:

For Bodypump 86 specifically, the notes emphasize transition speed because the recovery periods between tracks are significantly shorter than modern releases.

Q: Is Bodypump 86 still available to buy? A: Rarely. Les Mills removes releases from general sale after 5-7 years. You will likely only find it second-hand or in instructor archives.

Q: Can I teach BP86 if I am certified for BP120? A: Yes. Your certification covers all past releases. However, you must have the choreography notes to teach it legally to the beat. "Winging it" violates your license. Disclaimer: These notes are for educational reference

Q: Why can't I just watch the video and copy it? A: You can, but the video doesn't show the coaching cues or the now counts. The PDF explains why you move slowly or quickly. It is the difference between mimicry and mastery.

If you have a copy of the Bodypump 86 Choreography Notes PDF, treat it like gold. If you find a digital copy online, download it immediately—because once those links die, BP86 enters the realm of fitness folklore.

If you tell me which track or move from BP86 you need help with, I can write out the choreography notes in a clean, printable format.

Released in July 2013, Bodypump 86 is a high-energy strength training session known for its iconic soundtrack featuring Flo Rida, Christina Aguilera, and Swedish House Mafia. While official Les Mills choreography booklets are typically distributed as physical kits with DVDs to certified instructors, digital versions are sometimes found in instructor resource libraries. Tracklist & Core Movements

This release follows the classic Bodypump structure, focusing on different muscle groups for each track: BODYPUMP 132 Choreography Notes and Presenter Details

BodyPump 86 is a classic release from July 2013. Known for its energetic music and "muscle-tricking" moves, it introduced several innovative variations to the standard workout.  Key Innovations in BodyPump 86 

Reviewers highlight several standout tracks that differentiate this release from its predecessors: 

Chest Track ("Your Body"): Introduced the Chest Fly, which isolates chest muscles by removing tricep assistance.

Back Track ("Campione 2012"): Featured the Hang Clean, an explosive move designed to improve technique for the standard clean and press.

Triceps Track ("50 Ways to Say Goodbye"): Included the Tricep Kickback Row, a hybrid move targeting the muscle from multiple angles.

Lunges Track ("Don't You Worry Child"): Added a "twist" with a Dynamic Plate Squat Press, incorporating a calf raise for a more functional full-body challenge.  Tracklist & Playlist 

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) Warmup 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 

While full choreography notes are generally restricted to certified instructors, you can find detailed breakdowns and reviews on blogs such as Di Hickman's Fitness Blog or Healthy Assets. These posts often cover the "how-to" for the newer moves like the Hang Clean and Chest Fly.  Les Mills BODYATTACK 86 class review - A Lady Goes West It was 11:47 PM, and Sarah’s laptop screen

Song Style: Heavy Rock / Industrial BPM: ~135 The Gimmick: Heavy barbell, slow and deep.