The fast tempo of this track leaves very little time for recovery, testing muscular endurance to the maximum.
Sparks (Turn Off Your Mind) – Fedde Le Grand & Nicky Romero
Release 86 changed the equipment here. The PDF notes specify that you use the barbell for this lunge track. Instead:
To maximize your results and avoid injuries, always adhere to the baseline Les Mills alignment guidelines: Bodypump 86 Choreography Notes Pdf
Always cue the "set position" (heels under hips, soft knees, core engaged) before starting any track to ensure participant safety.
Features high-tempo clean and presses combined with high pulls to challenge the posterior chain.
The PDF notes serve as a "blueprint" for instructors and include: Musical Phrasing The fast tempo of this track leaves very
Posterior chain, latissimus dorsi, and hamstrings. The choreography highlights the Clean and Press combo to spike the heart rate and deliver a cardio kick. 5. Triceps Track: "Centuries" – Fall Out Boy
Triceps brachii. This track introduces a high-volume mix of overhead barbell extensions, bench dips, and tricep press-ups. Track: "GDFR" – Flo Rida feat. Sage the Gemini
Follows the classic 10-track format, focusing on musical cues. Instead: To maximize your results and avoid injuries,
Below is a comprehensive breakdown of the Bodypump 86 track list, core choreography focuses, and safety cues typically found in the official instructor documentation. Track 1: Warmup I Cry – Flo Rida
The tracklist was compiled from various sources, including blogs and community pages from May and June 2013. For instructors, the official "BodyPump 86 coreografía" notes also list the same core tracks and corresponding artists.
Few things spark nostalgia in the Les Mills community like . Launched in June 2013, this release was a game-changer for the program. It is widely remembered by veteran instructors and participants for being one of the most functional and demanding editions in the franchise’s history.
: This track uses the song's great beat to boost your energy and prepare your body for the workout. It's noted as a "basic warm-up," but with a key difference: it avoids starting with deadlifts, which provides a welcome change of pace.
