This track features relentless mid-range pulses. The choreography notes highlight a sustained block of isolated 2/2 curls followed immediately by single time reps. Keep the elbows pinned directly under the shoulders to prevent the front deltoids from stealing the workload. Track 7: Lunges Song: Restless Focus: Glutes, hamstrings, and quadriceps. Weight Selection: Bodyweight or light-to-moderate plates.
Les Mills BodyPump 87 is celebrated by fitness instructors and enthusiasts alike as one of the most balanced, high-intensity releases in the program's history. Released in the fall of 2013, this specific edition perfectly marries driving electronic beats with scientifically backed rep volumes to deliver the ultimate full-body workout.
BodyPump 87 adheres to the high-repetition model where participants perform nearly per class. This approach is effective for both younger and older adults, as research indicates that low-load, high-rep training effectively improves bone density, strength, and cardiovascular health as we age. For optimal results, Les Mills recommends attending two to three classes per week , allowing at least one day of rest between sessions for muscle recovery.
: Focused on super slow shoulder rolls and triple-step deadlift sequences (three counts down, one up) to prep the posterior chain.
: Connect with the music. Let the rock and pop anthems do the heavy lifting in terms of energy during the final, hardest repetitions of each track. To help tailor this guide further, let me know: bodypump 87 choreography notes pdf
Because this release utilizes continuous movement with minimal rest, maintaining proper form under fatigue is the primary safety concern. Instructors should actively offer regression options (such as reducing weight or shortening the range of motion) during the grueling Bicep and Lunge tracks.
Ultimate Guide to BodyPump 87 Choreography Notes: Download, Review, and Tracklist
Power up the posterior chain, including the lats, rhomboids, glutes, and hamstrings.
This track utilizes a mix of barbell overhead presses, standing lateral raises, and rotator cuff pulls. The "Flute" drop signals the start of high-repetition overhead work where maintaining a braced core is essential. Track 9: Core Song: Goin' In – Jennifer Lopez feat. Flo Rida This track features relentless mid-range pulses
Track 1. Intro. The file opens with a headline and a tempo: confident, brisk. It promises 45 seconds of alignment — hips back, chest up — and then a descent into something practical: a compound warm-up meant to prime kinetic memory more than to impress. Yet in class, these opening cues are a ritual. They tidy the room, syncing footfalls and intent. The bar becomes a baton; the group, a small orchestra tuning.
This breakdown compiles notes from instructors who have taught the release and fitness bloggers who have experienced it firsthand. These observations provide a vivid picture of the workout's flow and demands.
Flexibility, muscle recovery, and heart rate reduction.
: Catch the bar in a mini-squat, drive it overhead using leg power, and absorb the bar safely back to the thighs. The Bicep Track ( Light Em Up ) Track 7: Lunges Song: Restless Focus: Glutes, hamstrings,
A fun, rhythmic track focused on functional core strength and rotational stability. Crunches, Cross-Crawls (Bicycles), and Planks.
So let the file sit on your device if you must. Better yet, let it become a copy that travels to the gym, to the sticky rubber mat, to the microphone stand. Let its sentences be spoken, its tempos counted aloud. There, among the clatter and the breath, the choreography morphs into narrative; the PDF’s sterile columns become the scaffolding for something persistent: a community that meets every week in the quiet conviction that small repetitions, wielded with intention, change more than muscles — they change habit, posture, and the way a person meets the rest of the day.
If you want to dive deeper into this release, I can provide details on other aspects.
Among the BodyPump community, Release 87 is remembered fondly as a "fun" and "solid" release. It is celebrated for its effective, no-nonsense approach, the high-energy Pitbull chest track, and the uniquely catchy "Bom Bom" biceps track that became a favorite among many. For long-time fans, BP87 is often cited as one of the classic "golden era" releases that effectively balances entertainment with results.
There’s an index in the corner, a copyright line, and a version number. Those bureaucratic marks anchor the document to a machine of production. But between those marks, in the white space and margin scribbles, lies a hidden ledger of lives: the newcomer who found courage in the first squat; the veteran who counted by breaths instead of reps; the instructor who rewrote a cue mid-track because a student needed gentler language. The PDF is a map of possibility, not a decree.
"Crush" by Anthrax. A high-energy finishing track that uses a mix of plate work and barbell presses to exhaust the deltoids. Key Considerations for Instructors