The Les Mills BodyPump 86 release is a high-intensity resistance training workout that follows the classic "REP EFFECT" formula, focusing on high repetitions with low-to-moderate weights. The choreography is designed to fatigue muscles through varied tempos and specific movement patterns. Workout Structure and Key Tracks

The Squat Track (In the Clear): Expect a focus on glute engagement with a variety of stances. This track uses tempo changes—switching between slow 4/4 counts and quicker 2/2 rhythms—to build intensity and "supercharge" the legs.

Lunges (Track 7): This track includes a notable "twist" by incorporating a squat and overhead press with a calf raise.

Choreography Notes: A Key to Unlocking Success

The Core Track (Track 9): Designed to stabilize the midsection, exercises in this release focus on crunches and leg extensions to work the abdominals effectively. How to Use Choreography Notes Effectively

  • Weight: 30–50%
  • Structure: Alternating reverse lunges (45s), walking lunges or pulses (45s)
  • Cue: front knee tracks toes, torso upright, step length controlled

Track 3: Back (Song: “I’m Not Alone (Deadmau5 remix)” – Calvin Harris)

  • Structure: 5:30
  • Key Notes:
    • Static holds: 30 sec each for quads, hamstrings, chest, triceps, glutes
    • Deep breathing cue: “Exhale as you sink deeper.”
    • A current Les Mills Instructor subscription (via the Instructor Portal)
    • Les Mills+ (if you’re a participant, you won’t get the full PDF – only the class)
    • Training materials from an initial or advanced BodyPump training
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