"Lower the bar to the hair line. On the dips, keep your butt grazing the edge of the bench." Track 6: Biceps Song: Heart Attack – Demi Lovato Target Muscles: Biceps brachii, brachialis.
The music started, and Rachel launched into the first track, a high-energy song with a driving beat. She demonstrated the moves, her body moving in perfect sync with the music as she pumped, squatted, and lunged her way through the choreography.
Released by Les Mills International, BODYPUMP 86 follows the classic 10-track format: a warm-up, eight targeted muscle tracks, and a cooldown. bodypump 86 choreography notes pdf work
– Key movements include Clean and Presses and Power Presses, emphasizing explosive upward movement and controlled returns. Track 5: Triceps
BP86 has fast music transitions (especially Tracks 2 & 5). Use the PDF to note when the beat changes from 32-count phrases to 16-count. "Lower the bar to the hair line
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Rectus abdominis, obliques, transversus abdominis. Equipment: Bodyweight or a single weight plate. Choreography and Timing She demonstrated the moves, her body moving in
For
: Utilizing a mix of A-presses or classic barbell chest presses. The phrasing switches quickly from slow 4/4 counts to explosive 1/1 counts, requiring immediate muscular recruitment. Track 4: Back
– Combines barbell presses with plate work (side raises and Mac raises). Track 9: Core