: Keep the elbows pinned close to the body and facing forward. Avoid letting the elbows flare out, which shifts the work to the shoulders. Track 6: Biceps ( My Songs Know What You Did in the Dark ) Focus : Biceps brachii.

: Keep the feet outside hip-width, press the knees outward over the toes, and sit the hips back and down to a 90-degree angle. Track 3: Chest ( Scream & Shout ) Focus : Pectorals, anterior deltoids, and triceps.

BodyPump 86 relies heavily on the musical phrasing. Memorize the transitions before the musical drops so your verbal cues land precisely on the first beat of the new block.

Whether you are revisiting this 2013 classic for a throwback workout or learning it for the first time, the choreography notes remain the definitive guide to maximizing every squat, press, and curl in BODYPUMP 86.

BODYPUMP 86 delivers a uniquely functional, endurance-based challenge that holds up even against modern releases. The squat track alone is a mental and physical test, while innovations like plate lunges and clean-focused back work make it feel ahead of its time.

To truly work with the , it helps to know the vibe of each track. Warmup: "Lights" (W&W Radio Edit) - Ellie Goulding

For those lucky enough to find a preserved copy of the BodyPump 86 Choreography Notes, the document is a minimalist blueprint. Unlike the glossy digital manuals of today, these PDFs were functional:

Repeat the exact same structure on the opposite side. Instructor Coaching Cues

The use of a weight plate instead of the barbrack offers a nice break for the upper back and shoulders, while still delivering a strong lower-body stimulus.

"Breathe deeply. Hold each stretch without bouncing. Celebrate the work your body just completed." Optimization: Making the Choreography Work in Class