To maximize your results and avoid injuries, always adhere to the baseline Les Mills alignment guidelines:
, the choreography leverage's "NETT" (Name of Exercise, Tempo, and Target) to keep participants in sync with the beat. Full Tracklist Breakdown
| Track # | Exercise | Song Title | Artist | | :--- | :--- | :--- | :--- | | | Warm-Up | I Cry | Flo Rida | | 2 | Squats | In The Clear | Six60 | | 3 | Chest | Your Body | Christina Aguilera | | 4 | Back | Campione 2012 | E-Type / DJ Flow | | 5 | Triceps | 50 Ways to Say Goodbye | Train | | 6 | Biceps | Dark Side | Kelly Clarkson | | 7 | Lunges | Don't You Worry Child | Swedish House Mafia | | 8 | Shoulders | We'll Be Coming Back | Calvin Harris feat. Example | | 9 | Core / Abs | She's So Mean | Matchbox Twenty | | 10 | Cool-Down | Try | P!nk |
Includes Clean & Press and Deadrows. Drive out of the heels to engage glutes during the pull. Bodypump 86 Choreography Notes Pdf
Mid-stance squats to warm up the glutes, quadriceps, and hip joints.
Heavy emphasis on top-half and bottom-half partial ranges of motion to induce metabolic stress. Track 4: Back ( The Phoenix )
The release was generally well-received, though some participants found certain tracks less challenging than previous editions. To maximize your results and avoid injuries, always
stands as a milestone in Les Mills history. It was ambitious, functional, and incredibly difficult. It introduced the clean pull as a standard, utilized the weight plate for lunges, and featured a triceps track that relied on bodyweight and plates rather than a bar.
: 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.
If you coach this release, warn your class about Track 3 (Back). The 64-count static hold is brutal. Always offer a regression (e.g., dropping the weight or holding only half the time). Drive out of the heels to engage glutes during the pull
Sparks (Turn Off Your Mind) – Fedde Le Grand & Nicky Romero
Chest openers and shoulder stretches to release upper body tension.
This comprehensive guide breaks down the full tracklist, timing, and movement patterns that define this iconic 55-minute full-body workout. Bodypump 86 Master Tracklist & Focus
Transitions to seated or standing overhead plate extensions.