Bodypump 86 Choreography Notes Pdf Work [patched] | Bonus Inside

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.

Slide ribs down toward hips. Keep the lower back pressing firmly into the mat.

If the clean and press causes lower back strain, replace it with a standard deadrow to keep the bar closer to the body's center of gravity.

Each standard BODYPUMP class features 10 tracks targeting different muscle groups. In Release 86, the music ranges from Flo Rida to Kelly Clarkson, providing a rhythmic roadmap for the physical work. Muscle Group Song Title Flo Rida Squats In the Clear Chest Christina Aguilera Back Campione 2012 Triceps 50 Ways to Say Goodbye Biceps Kelly Clarkson Lunges Don't You Worry Child Swedish House Mafia Shoulders We'll Be Coming Back Calvin Harris Core She's So Mean Matchbox Twenty Cooldown Key Choreography and Exercise Highlights bodypump 86 choreography notes pdf work

Do you need advice on for these specific tracks?

Released around 2013, BodyPump 86 hit the sweet spot of high-energy electronic, pop, and rock tracks that kept heart rates high and muscles burning. The choreography focuses on building endurance through high repetitions, a hallmark of the BodyPump program. Intense Squat Track: Known for being heavy and relentless.

Latissimus dorsi, rhomboids, posterior deltoids, and erector spinae. Functional core stability and crunch endurance

Focus: A mix of static and dynamic lunges, testing balance and leg strength.

Power, cardiovascular elevation, and explosive pulling mechanics. Key Movements: Deadlifts for hamstring and lower back conditioning. Clean and Press sequences to drive the heart rate up.

Several third-party websites still list the complete BODYPUMP 86 package (DVD + CD + Notes) for around $20–$25. Examples include: Hover/Plank holds to reinforce isometric core strength

Certified instructors receive the digital kit, which includes the PDF notes, masterclass video, and music. Educational Use:

Ready to get pumping? Find your notes, load your bar, and press play. Your legs will shake, but you’ll love it.

Eliminating momentum to isolate the front of the arms against a heavy rock soundtrack. Key Movements: Barbell Bicep Curls using a regular grip.