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BodyPump 87 is a testament to the longevity of the Les Mills program. Its balance of challenging tracks and motivating music makes it a timeless workout. By reviewing the choreography notes, you can ensure you are getting the most out of every single rep.
How to learn Les Mills group fitness releases - A Lady Goes West
Dynamic lunges and plate-assisted movements for lower body functional strength. "Crush On You"
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Precision is vital. The choreography switches quickly from the barbell on the bench to seated or standing isolation work. Keep elbows pinning inward toward the midline of the body during extensions to maximize muscle recruitment. Track 6: Biceps ( Bom Bom ) Purpose: Isolate and fatigue the biceps. bodypump 87 choreography notes pdf
: The Tricep and Bicep tracks emphasize isolation through controlled tempos and superset variations, while the Shoulders track typically incorporates a mix of overhead presses, raises, and rotations. Strategic Significance
This track is fast and athletic. It features the classic Clean & Press combination mixed with high-rep Deadrows. The target is the posterior chain; ensure you catch the bar with bent knees during the clean to protect your lower back. Track 5: Triceps Song: Bom Bom Focus: Triceps brachii.
They called it 87 as if the number carried a secret code — a session in which iron and rhythm conspired to rewrite the small rebellions of an ordinary body. The PDF of choreography notes arrived like a map, austere and clinical on the page: numbered tracks, tempo cues, rep counts, cue phrases that fit in the margin like shorthand. But anyone who’s stood under the gym’s fluorescent sky knows those neat lines are only scaffolding for what happens when breath meets bar.
The instructor sets up the basic physical setup (e.g., "Feet under hips, knees soft, abs braced") and states the name of the upcoming movement and the timing count. BodyPump 87 is a testament to the longevity
Optional progressions to challenge core stabilization during lower body tracks.
BodyPump relies on , a scientifically proven formula that exhausts muscles using light to moderate weights with high repetitions. Release 87 delivers a balanced mix of traditional barbell movements and functional training. Track 1: Warmup Song: Warm Up – Chris Brown
Includes overhead extensions, tricep dips, and tricep push-ups. Sam and the Womp
The PDF itself is mute — a collection of cues, tempos, and counts. But choreography notes are not instructions so much as seeds. In hands that know how to translate them they bloom: tempo choices become mood; rep counts become promises; cue lines become the small sermons that instructors give to a body on its way to becoming stronger. How to learn Les Mills group fitness releases
: "Crush on You" (Nero) – Lateral raises, upright rows, and overhead presses. Abdominals : "Sweet Nothing" – Core conditioning.
The overriding theme of BodyPump 87 is . The choreography utilizes unique pulse combinations, staggered tempos, and dramatic musical pauses to force target muscle groups to work past their comfort zones. Instructors coaching this release focus heavily on precision of movement, ensuring participants maintain flawless form even as fatigue sets in during the high-rep blocks. Track-by-Track Choreography Breakdown Track 1: Warmup Song: Let There Be Love – Christina Aguilera
Released in the mid-2010s, BP87 struck a perfect balance between old-school lifting mechanics and new-wave cardio bursts. Unlike some releases that rely on complex choreography, BP87 focuses on and perfect form . It is often cited by master trainers as a "technique release," meaning that if you can teach BP87 well, you prove your mastery of foundational moves.