Regular warmup weight or medium free weights Focus: Biceps brachii and brachialis. Choreography Pacing
– Features a heavy focus on "staggered" counts (e.g., 1/1/2) to keep the muscles under tension longer. Track 3: Chest
: In the Clean and Press, keep the bar close to the body, catch the bar with soft knees in a mini-squat, and drive through the legs to push the bar overhead. Track 5: Triceps ( She Wolf ) Focus : Triceps brachii. 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.
Les Mills choreography is perfectly synchronized with the musical phrasing. Listen to the music without looking at the notes. Identify the verses, choruses, and bridge sections, as the choreography shifts exactly with these musical changes. Regular warmup weight or medium free weights Focus:
Focus: Side raises, upright rows, and overhead presses to fatigue the deltoids.
This track alternates between barbell tricep extensions (French presses), overhead dumbbell extensions, and bodyweight tricep dips on the bench. The choreography notes highlight strict elbow positioning to isolate the target muscle. Track 6: Biceps Song: Bom Bom – Sam and the Womp Focus: Bicep brachii and brachialis. Track 5: Triceps ( She Wolf ) Focus : Triceps brachii
To create effective , you need the data. Below is the verified choreography structure for BP86. Use this as the foundation for your study notes.
As the fitness industry continues to evolve, it is likely that BODYPUMP will remain a leading program in the group fitness sector. The incorporation of new technologies, such as virtual and augmented reality, may also enhance the BODYPUMP experience, providing participants with even more engaging and immersive workouts.