Bodypump 86 Choreography Notes Pdf Work -

A comprehensive shoulder routine incorporating upright rows, overhead presses, lateral raises, and rotators. It finishes with dynamic push-ups on the floor or bench to completely exhaust the shoulder girdle. Track 9: Core Song: Locked Out Of Heaven – Bruno Mars Focus: Rectus abdominis, obliques, and core stabilizers.

This track shifts focus to isolation, using a mix of barbell work, plates, and bodyweight exercises.

This track is legendary for one reason: . At roughly 6.5 minutes, it’s one of the longest squat tracks in BODYPUMP history. The choreography is relentless, featuring two rounds of 8 consecutive bottom halves in a row—the second of which comes at the end of the track. Participant reviews confirm that by the end of this track, legs are literally shaking. bodypump 86 choreography notes pdf work

From a teaching perspective, this is a challenging sequence to cue, as the clean requires precise timing and coordination. Participants who master the movement, however, find this track extremely effective for building back strength. Instructor notes suggest if you have the technique dialed in, as the track allows for heavier loads than typical back tracks.

If you want, I can format this into a ready‑to‑print PDF and include estimated timings per music track or specific rep counts — tell me preferred file name and any custom cues. This track shifts focus to isolation, using a

Les Mills choreography notes and PDFs are proprietary materials. They are officially distributed to certified Les Mills instructors through the Les Mills Instructor Portal Official Access:

Bodypump and The Rep Effect Analysis | PDF | Physical Fitness The choreography is relentless, featuring two rounds of

Released by Les Mills International, BODYPUMP 86 follows the classic 10-track format: a warm-up, eight targeted muscle tracks, and a cooldown.