: She Wolf (Falling to Pieces) – David Guetta feat. Sia
The Les Mills BodyPump 86 release is a high-intensity resistance training workout that follows the classic "REP EFFECT" formula, focusing on high repetitions with low-to-moderate weights. The choreography is designed to fatigue muscles through varied tempos and specific movement patterns. Workout Structure and Key Tracks
Introduction of the Power Press—multiple overhead presses executed without dropping the bar back to the thighs between reps.
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 bodypump 86 choreography notes pdf work
The final track lowers the heart rate and stretches the major muscle groups.
BodyPump 86 is celebrated by fitness enthusiasts and instructors alike for its high-energy musical playlist and scientifically engineered choreography. Created by Les Mills, this specific release focuses on maximum muscular fatigue through the "Rep Effect" while maintaining flawless safety and form.
| Track | Muscle Group | Song Title | Artist | Duration | | :--- | :--- | :--- | :--- | :--- | | 1 | Warm-up | I Cry | Flo Rida | ~3:38 | | 2 | Squats | In The Clear | Six60 | ~6:30 | | 3 | Chest | Your Body | Christina Aguilera | ~3:58 | | 4 | Back | Campione 2012 | DJ Flow | ~5:21 | | 5 | Triceps | 50 Ways to Say Goodbye | Train | ~4:09 | | 6 | Biceps | Dark Side | Kelly Clarkson | N/A | | 7 | Lunges | Don’t You Worry Child | Swedish House Mafia | N/A | | 8 | Shoulders | We’ll Be Coming Back (Killsonik Remix) | Calvin Harris feat. Example | N/A | | 9 | Core | She’s So Mean | Matchbox Twenty | N/A | | 10 | Cool-down | Try | P!nk | N/A | : She Wolf (Falling to Pieces) – David Guetta feat
Les Mills Bodypump 86 delivers a high-intensity, full-body workout designed to challenge your endurance and sculpt lean muscle. Whether you are an instructor preparing your masterclass script or a dedicated participant looking to perfect your technique, understanding the specific choreography notes and track structures of this release is key to maximizing your results.
Fast-paced Squats (2/2 and 1/1 tempos) followed by a brief lunging sequence to activate the lower body. Technique Tips
Be mindful that these are third-party resellers, not official Les Mills channels. The legality of these resales is questionable, and accessing Les Mills choreography outside official instructor channels may violate the company’s intellectual property policies. Workout Structure and Key Tracks Introduction of the
But what exactly is inside the , and how do you use it effectively? Let’s break it down.
The choreography follows the standard BodyPump formula of 10 tracks, each targeting a specific muscle group. The "work" in the choreography notes refers to the precise timing and range of motion required to maximize muscle fatigue. Track 1: Warm-up
The workout is structured into 10 tracks, each targeting a specific muscle group with specialized music: Tonight – Jessica Sanchez ft. Ne-Yo 02. Squats: Killer – SKisM ft. Dee Freer (Crush Remix)
The focus here is on joint mobility and muscle activation. Use this time to practice proper squat and lunge form with minimal weight.
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.