Bodypump 87 Choreography Notes Pdf Jun 2026

The standard release consists of 10 tracks, each targeting a specific muscle group or phase of the workout:

Cardio-strength integration peaks here. The track features multiple blocks of consecutive Clean & Presses. Focus on driving through the legs to launch the bar upward, catching it safely with soft knees. Track 5: Triceps ( Don't Vertigo ) Purpose: Isolate the three heads of the triceps.

While official, copyrighted are exclusively distributed to certified instructors through the Les Mills Instructor Portal, this comprehensive guide provides a detailed breakdown of the tracklist, movement focus, and training benefits of this legendary release. BodyPump 87 Tracklist & Musical Blueprint bodypump 87 choreography notes pdf

: Focused on super slow shoulder rolls and triple-step deadlift sequences (three counts down, one up) to prep the posterior chain.

By manipulating the choreography notes—shifting from 2/2 tempos to 1/1 speeds, adding 3-stage bottom-half pulses, and introducing isometric holds—BodyPump 87 exhausts muscles without overloading the joints. This creates a high caloric burn during the workout and boosts the post-exercise oxygen consumption (EPOC), helping participants burn fat long after the class ends. How to Access Official Les Mills Choreography Notes The standard release consists of 10 tracks, each

Equal to or slightly less than the squat weight.

The was a significant 2013 release from Les Mills , characterized by its energetic soundtrack and the introduction of specific functional movements like the Standing T-Raise . This release focuses on the "Rep Effect," using high repetitions with light-to-moderate weights to build lean muscle and metabolic efficiency. BodyPump 87 Tracklist & Choreography Overview Track 5: Triceps ( Don't Vertigo ) Purpose:

For the biceps track, participants put down the barbell and picked up dumbbells or weight plates to the quirky "Bom Bom". The choreography included bicep curls with rotation and hammer curls for a full range of motion. Some instructors found the track's structure—with too many half-reps and singles—boring with a barbell but felt it worked well with dumbbells.

If you are looking for to refresh your memory, prepare for a classic class, or analyze the training techniques, this guide provides a detailed breakdown of the tracks, techniques, and the structure of this iconic release. What Makes BodyPump 87 Special?

This lunge track was described as a "definite toner for that nice backside". The choreography was straightforward, consisting of basic forward and back lunges without any jumps or complex movements. The challenge came from the sheer number of repetitions.

Build muscular endurance in the quadriceps, glutes, and hamstrings.