It's a sunny Saturday morning, and fitness instructor Emma is getting ready for her Bodypump class at the local gym. She's been teaching Bodypump for years and loves the energy and camaraderie that comes with it.
Tricep Extensions (Barbell or Plate), Tricep Presses, Seated Dips, Overhead Plate Extensions. Choreography & Timing Focus:
This comprehensive guide breaks down the full tracklist, timing, and movement patterns that define this iconic 55-minute full-body workout. Bodypump 86 Master Tracklist & Focus
Static lunges and stepping lunges (with or without weights).
Focus on light weights and perfect form. Keep the bar close to the body during the upright movements. Track 2: Squats
: Deltoids (anterior, lateral, posterior) and trapezius.
Heavy emphasis on top-half and bottom-half partial ranges of motion to induce metabolic stress. Track 4: Back ( The Phoenix )
"Keep the bar scraping close to your body. Think upright chest, strong core, and soft knees." Track 2: Squats Song: Turn Up The Night – Audio Playground Focus: Quadriceps, glutes, and core integration. Weight Selection: 2 to 4 times your warmup weight. Choreography Highlights: Stance: Mid-stance transitioning into a wide stance.
Mid-grip barbell chest press, A-press, and wide-grip pushups. Track 4: Back Song: Ticking Bomb – Aloe Blacc
The music in Release 86 was a massive hit. Featuring electro-house anthems from the early 2010s, the playlist is what made the hard work bearable. Here is the official tracklist for Bodypump 86, including the alternative tracks offered by Les Mills to gyms:
Strictly speaking, the official is proprietary. Les Mills distributes this material exclusively to licensed instructors through their instructor portal. It is illegal to host or share these notes publicly online.