The beat dropped. She began to squat.
Lower body endurance and balance. Often uses either the barbell or weight plates for static or stepping lunges .
Sarah hesitated. Then she typed: “Tell me.”
As the class comes to a close, Emma and Rachel share a high-five. "That was epic!" Emma exclaims. "We should do it again sometime." Bodypump 86 Choreography Notes Pdf
Which in this release is giving you the most trouble?
– Preparing the body with low weights and full-body movements. Track 2: Squats – The heaviest weighted track focusing on legs. Track 3: Chest – Standard barbell presses or push-ups. Track 4: Back – Deadlifts, clean and presses, and rows. Track 5: Triceps – Extensions, dips, and overhead presses. Track 6: Biceps – Various curling motions. Track 7: Lunges – Lower body focus using the bar or free weights. Track 8: Shoulders – Upright rows, overhead presses, and side raises. Track 9: Core – Abdominal focus. Track 10: Cool-down – Stretching and recovery. Content of Choreography Notes
The music in Bodypump 86 contains sharp, predictable 32-count blocks. Sync your physical cues to the first beat of each musical phrase to keep the class unified. The beat dropped
Bodypump 86 is characterized by its heavy use of the "bottom-half" pulse and staggered timing, designed to keep muscles engaged longer than traditional rhythmic lifting. The choreography notes serve as a roadmap for these shifts in tempo, guiding the instructor through the science-backed sequences that define the Les Mills experience.
– We'll Be Coming Back (Calvin Harris ft. Example)
Features relentless blocks of 1/1 smooth repetitions to drive blood into the muscle tissue (hypertrophy response). High-volume sets with minimal recovery phases mid-track. Often uses either the barbell or weight plates
Built around sustained time under tension with very few recovery breaks. Integrates regular bicep curls with mid-range pulses.
This track combines barbell work with free plates and bodyweight exercises. The sudden transition into wide-grip overhead presses requires core stabilization. Track 9: Core ( Dear Future Husband )
Overhead extensions, tricep presses, and often bodyweight dips or push-ups to ensure full exhaustion of the muscle group. Track 6: Biceps Focus: Front of the arms.
High-intensity clean and presses combined with heavy deadlifts. The goal is to drive the heart rate up while maintaining a flat back and strong core. Track 5: Triceps Focus: Back of the arms.