Bodypump 86 Choreography Notes Pdf Work Jun 2026

Regular stance, wide stance, and wider stance squats.

: Latissimus dorsi, rhomboids, posterior deltoids, and spinal erectors.

Aim for two to three classes per week, ensuring at least one rest day between sessions for muscle recovery.

Drop the bar immediately and transition to wide-grip push-ups on the floor to exhaust the chest fibers. Track 4: Back The Phoenix Focus: Posterior chain, lats, rhomboids, and hamstrings. bodypump 86 choreography notes pdf work

While the music drives the energy, the are the blueprint for safety and effectiveness. Whether you are an instructor refining your technique or a participant looking to understand the science behind the movement, studying the PDF ensures that the "work" you put in during the class translates to real results.

Coaches focus on varying tempos (e.g., 3/1, 2/2, and singles) to maximize time under tension and drive intensity without increasing weight.

Immediate transition to wide-grip pushups on the bench or floor to push the chest muscles to complete failure. Track 4: Back The Rhythm Of The Night – Cascada Regular stance, wide stance, and wider stance squats

: Activating the joints, raising the heart rate, and practicing the fundamental movement patterns.

"Look through the knees, not up at the ceiling. Keep the hips perfectly still during the plank taps." Track 10: Cooldown Song: Try – P!nk Target Muscles: Full body flexibility recovery. Equipment: None. Choreography and Timing

Long step back. Ensure feet are hip-width apart (like standing on railroad tracks, not a tightrope). Drop the bar immediately and transition to wide-grip

For instructors, the "choreography notes" are the script of the performance. They are the precise roadmaps that dictate the tempo, the timing of the "bottom halves," the position of the "super slows," and the peak of the crescendo.

The primary and most legitimate source is directly from Les Mills. These notes come as part of a sent to licensed instructors. The kit traditionally includes a Masterclass DVD, the release music CD, and a physical booklet of choreography notes. Les Mills instructor resources also provide choreography notes as part of their learning materials; these are unique, valuable resources provided to enable you to learn each new release.

: Play the Bodypump 86 playlist without looking at the notes. Get the rhythm, the emotional highs, and the lyrical shifts into your subconscious mind.