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Focus: Clean pulls and rows. The notes emphasize squeezing the shoulder blades. Focus: Pushups and bench press combinations. Triceps: "We Found Love" - Rihanna feat. Calvin Harris
Pulse movements at the point of maximum muscle tension to increase the "burn." Accessing Choreography Notes
Static stretches for the hamstrings, hip flexors, chest, and upper back.
BP86 has fast music transitions (especially Tracks 2 & 5). Use the PDF to note when the beat changes from 32-count phrases to 16-count.
To create effective , you need the data. Below is the verified choreography structure for BP86. Use this as the foundation for your study notes. bodypump 86 choreography notes pdf work
Bodyweight or medium free weights / barbell Focus: Glutes, hamstrings, and quadriceps stability. Choreography Pacing
Fatigue sets in quickly here. Remind the class to maintain a strong split-stance layout to protect the lower back during overhead lifting. Track 9: Core Song: Don't Wake Me Up
Standing lateral raises and posterior deltoid flies to isolate the sides and back of the shoulders.
Your participants don't care if you know the choreography perfectly on day one—they care that you are safe and motivating. But with this PDF work, you can be both . Focus: Clean pulls and rows
Certified instructors receive the digital kit, which includes the PDF notes, masterclass video, and music. Educational Use:
The choreography for BodyPump 86 follows the standard 10-track structure, typically lasting 55 minutes:
Watch for the slow 4/4 tempos designed to maximize time under tension. Cue participants to keep their knees tracking forward over their toes. Track 3: Chest
Rectus abdominis, obliques, and transversus abdominis. Choreography Pacing Triceps: "We Found Love" - Rihanna feat
8 to 16 consecutive bottom-half pulses on the left leg before a short shakeout.
Transcribing the official PDF notes into your own shorthand helps build muscle memory. Focus on the main combinations, rep counts, and timing structures (e.g., 2/2 Squat x4).
Hover/Plank holds with forward-and-back body rocking or side-tapping feet. Instructor Coaching Cues
