This track focuses on functional abdominal strength and pelvic stability.
To get the best results from this release, keep these training principles in mind:
Uses plates for overhead presses and side raises to challenge endurance.
Shoot-outs or leg extensions to target the lower abdominal wall. Side planks or twisting variations to engage the obliques. Track 10: Cooldown Just Give Me a Reason
Notes include "coaching cues" focused on alignment, such as keeping the chest up during squats or maintaining a slight bend in the knees during overhead presses. How to Access BodyPump Resources
Regular warmup weight or medium free weights Focus: Biceps brachii and brachialis. Choreography Pacing
Standing overhead barbell press using a 2/2 and 1/1 rhythm.
Crunches, leg extensions, and hover/plank variations.
Bicep curls using a 2/2 tempo, transitioning into mid-range holds where the arms are frozen at a 90-degree angle.
| Track | Exercise Focus | Song Title | Artist | | :--- | :--- | :--- | :--- | | 1 | Warm-Up | I Cry | Flo Rida | | 2 | Squats | In the Clear | Six60 | | 3 | Chest | Your Body | Christina Aguilera | | 4 | Back | Campione 2012 | E-Type / DJ Flow | | 5 | Triceps | 50 Ways to Say Goodbye | Train | | 6 | Biceps | Dark Side | Kelly Clarkson | | 7 | Lunges | Don't You Worry Child | Swedish House Mafia | | 8 | Shoulders | We'll Be Coming Back | Calvin Harris feat. Example | | 9 | Core / Abs | She's So Mean | Matchbox Twenty | | 10 | Cool-Down | Try | P!nk |
Practice the movements and verbal cues without using any weights to build muscle memory.
The bicep track uses sustained time under tension to create a deep muscular burn. Bicep curls, mid-range pulses, and bicep rows.
This high-energy track spikes the heart rate using powerful, compound lifting movements. Clean and presses, deadrows, and power presses.
BodyPump 86 features a Chest track that demands endurance. The choreography notes outline a progression from standard chest presses to high-intensity rhythm variations. The "work" here is in the layering—starting simple and adding complexity (like wide-grip to narrow-grip transitions) that taxes the triceps and pectorals simultaneously.