Bodypump 87 Choreography Notes Pdf | 2026 |

BodyPump 87: High-Energy Classic Meets Modern Burn BodyPump 87 remains a fan-favorite release for its blend of high-energy EDM, rock anthems, and relentless muscle burn. Whether you are an instructor reviewing the choreography notes

or a member looking to revisit this "vintage" powerhouse, this release is all about simplicity and intensity. The Tracklist & Workout Overview

This release, which launched in late 2013, features an iconic soundtrack that drives the tempo of every rep. Song Title Focus Area Let There Be Love Christina Aguilera Full body engagement & range Black Betty Powerful leg burn with fast-paced rock Don't Stop the Party Pitbull ft. TJR High-repetition chest press and endurance Again & Again Nick Skitz & Basslouder Explosive cleans and deadrows

Bodypump 87 Choreography Notes PDF: A Comprehensive Guide

Introduction

Bodypump 87 is a high-energy group fitness class that combines strength training with cardio exercises. As an instructor, mastering the choreography is essential to delivering a fun and effective workout for your participants. This article provides an overview of the Bodypump 87 choreography notes in PDF format, including key exercises, steps, and tips for teaching.

What is Bodypump 87?

Bodypump 87 is a 55-minute group fitness class that focuses on strength training using light weights and high repetitions. The class is designed to work the entire body, with a emphasis on legs, arms, and core. The choreography is set to upbeat music and includes a mix of squats, lunges, deadlifts, and upper body exercises.

Key Exercises in Bodypump 87

The following exercises are featured in Bodypump 87:

  1. Squats: A fundamental exercise in Bodypump 87, squats work the legs, glutes, and core.
  2. Lunges: Lunges target the legs, glutes, and hips, and are a key exercise in the class.
  3. Deadlifts: Deadlifts work the entire body, including the legs, back, and core.
  4. Bicep Curls: Bicep curls target the arms and are a great exercise for building strength and endurance.
  5. Tricep Dips: Tricep dips work the arms and are a key exercise in the upper body segment.

Bodypump 87 Choreography Notes PDF

The Bodypump 87 choreography notes PDF provides a detailed guide to the class, including:

  1. Track List: A list of the songs used in the class, along with their corresponding exercise sets.
  2. Exercise Sets: A breakdown of each exercise set, including the number of repetitions, sets, and rest periods.
  3. Choreography: A step-by-step guide to the choreography, including footwork, arm movements, and transitions.
  4. Modification Options: Tips for modifying exercises to suit different fitness levels.

Tips for Teaching Bodypump 87

  1. Familiarize yourself with the choreography: Practice the class before teaching to ensure you're comfortable with the exercises and choreography.
  2. Focus on proper form: Encourage participants to focus on proper form and technique throughout the class.
  3. Provide modifications: Offer modification options for participants who may need them, such as switching to lighter weights or modifying exercises to reduce impact.
  4. Keep the energy high: Keep the energy level high throughout the class by using motivational cues and encouragement.

Conclusion

Bodypump 87 is a fun and effective group fitness class that combines strength training with cardio exercises. By mastering the choreography and providing a supportive and motivating environment, instructors can help participants achieve their fitness goals and have a great time doing it. Download the Bodypump 87 choreography notes PDF to get started with teaching this high-energy class.

Download Bodypump 87 Choreography Notes PDF

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Additional Resources

  • Les Mills International: The official website for Les Mills International, providing access to Bodypump 87 choreography notes, videos, and other instructor resources.
  • Bodypump 87 Instructor Training: A comprehensive training program for instructors, covering the fundamentals of Bodypump 87 and providing hands-on practice with the choreography.

Bodypump 87 Choreography Notes PDF: A Comprehensive Guide

Introduction

Bodypump 87 is a high-energy, group fitness program that combines strength training with cardio exercises. As an instructor or enthusiast, mastering the choreography is essential to delivering a dynamic and engaging class. This guide provides an overview of Bodypump 87, its benefits, and a detailed outline of the choreography notes in PDF format.

What is Bodypump 87?

Bodypump 87 is a 55-minute group fitness program designed by Les Mills International. The class focuses on strength training, using light to moderate weights and high repetitions to improve muscle endurance and cardiovascular fitness. The program features a dynamic and energetic playlist, with carefully crafted choreography to keep participants engaged and motivated.

Benefits of Bodypump 87

  • Improves cardiovascular fitness and muscle endurance
  • Increases strength and flexibility
  • Enhances coordination and balance
  • Supports weight loss and weight management
  • Provides a fun and social workout experience

Bodypump 87 Choreography Notes PDF

The Bodypump 87 choreography notes PDF is a valuable resource for instructors and enthusiasts, providing a detailed outline of the class format, track list, and choreography breakdown. The PDF typically includes:

  1. Class Format: A overview of the class structure, including warm-up, strength segments, cardio segments, and cool-down.
  2. Track List: A list of songs used in the class, along with their corresponding tracks and choreography notes.
  3. Choreography Breakdown: A step-by-step guide to the choreography, including:
    • Movement descriptions
    • Footwork and body positioning
    • Arm and hand movements
    • Transitions and connections between exercises

Tips for Mastering Bodypump 87 Choreography

  1. Familiarize yourself with the music: Listen to the playlist and practice moving to the rhythm.
  2. Practice, practice, practice: Rehearse the choreography until you feel confident and comfortable.
  3. Focus on technique: Pay attention to proper form and technique, even when moving quickly through the choreography.
  4. Use visual aids: Watch videos or attend live classes to help you learn and master the choreography.
  5. Stay flexible: Be prepared to adapt to changes or modifications in the choreography.

Downloading and Using the Bodypump 87 Choreography Notes PDF

To access the Bodypump 87 choreography notes PDF, follow these steps:

  1. Visit the Les Mills website: Go to www.lesmills.com and search for Bodypump 87.
  2. Log in to your account: If you're a certified instructor, log in to access the choreography notes.
  3. Download the PDF: Save the PDF to your device or print a copy for easy reference.

Conclusion

Mastering the Bodypump 87 choreography requires practice, patience, and dedication. With this guide and the choreography notes PDF, you'll be well on your way to delivering a high-energy and engaging class that will leave your participants feeling motivated and inspired. Happy teaching!

The BodyPump 87 release, launched in October 2013, is remembered as a "classic" installment in the Les Mills barbell program, particularly noted for its high-energy squat track to "Black Betty". This release exemplifies the program's core philosophy: "The Rep Effect," which focuses on high-repetition, low-load training to exhaust muscles and build lean strength. Workout Structure and Exercise Highlights

A standard BodyPump class follows a rigid 10-track sequence that targets all major muscle groups over approximately 55 minutes. Release 87 introduced specific technical variations to challenge veteran participants:

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

Squats: Known for its intense "catch" with the glutes at the bottom of the movement, ensuring knees stay back for safety and maximum engagement.

Chest: Introduced the Chest Fly, a variation designed to isolate the pectoral muscles by disengaging the triceps.

Back: Featured the Hang Clean, an explosive move that serves as a technical bridge for mastering the traditional clean and press.

Lunges: Utilized a Dynamic Plate Squat Press, a functional move that recruits the calves, hamstrings, and quads simultaneously.

Core: Integrated the Hip Bridge, a posterior chain exercise focusing on the glutes and lower back. BodyPump 87 Tracklist bodypump 87 choreography notes pdf

The music selection for this release was highly praised by the community for its motivating tempo and recognizable artists. Muscle Group Song Title Warmup Let There Be Love Christina Aguilera Squats Black Betty Chest Don’t Stop the Party Pitbull ft. TJR Back Again & Again Nick Skitz & Basslouder Triceps My Songs Know What You Did In The Dark Fall Out Boy Biceps Sam and the Womp Lunges Sweet Nothing Calvin Harris ft. Florence Welch Shoulders Crush on You Core Troublemaker Olly Murs ft. Flo Rida Cooldown Here Without You 3 Doors Down Sources: Di Hickman's Blog, Les Mills official resources. Training Philosophy

BodyPump 87 adheres to the high-repetition model where participants perform nearly 800 to 1,000 repetitions 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.

The official choreography notes for BODYPUMP 87 are protected copyrighted materials intended for certified Les Mills instructors. These documents are typically accessed through the Les Mills Instructor Portal Les Mills Releases App

While the full PDF is not publicly available for free download due to licensing restrictions, you can find the tracklist and key focus areas for this release below to help with your class planning:

How to learn Les Mills group fitness releases - A Lady Goes West

BodyPump 87, released in late 2013, is often remembered by instructors for its intense leg tracks and the inclusion of "The Rep Effect" to drive muscle fatigue. While official PDF choreography notes are proprietary intellectual property of Les Mills International and restricted to certified instructors via the Les Mills Instructor Portal, community reviews highlight several standout features of this specific release. Release 87 Overview & Highlights

Squat Track (Track 2): Features "Let There Be Love" by Christina Aguilera. Reviewers often note the high volume of bottom-half pulses that create a significant "burn" early in the workout.

Back Track (Track 4): Uses "Adrenaline" by Shinedown. This track is frequently cited for its powerful, driving rock energy, which helps maintain intensity during clean and presses.

Triceps (Track 5): "Keep Looking Up" by Krewella. This track is notable for its fast transitions between overhead extensions and dips, requiring quick weight adjustments.

Shoulders (Track 9): "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

Music Selection: BodyPump 87 is praised for its balanced mix of pop, rock, and EDM, which was a transition period for Les Mills toward more contemporary electronic sounds.

Choreography Complexity: Instructors typically rate this release as "intermediate" in terms of learning. The timing is straightforward (mostly 2/2 and 1/1 counts), making it a popular choice for "throwback" classes.

Accessing Notes: To legally obtain the PDF notes and video masterclass, you must be a certified instructor. You can check your library or purchase older releases (if available) through the Les Mills Releases section of their site. Tracklist Summary Song Title Let There Be Love Christina Aguilera Black Hole Sun Soundgarden Don’t Stop The Party Adrenaline Keep Looking Up It's My Life Radioactive Imagine Dragons

Class Notes: What to expect in Les Mills BODYPUMP - 24 Hour Fitness

Get Ready to Pump Up Your Fitness: BODYPUMP 87 Choreography Notes PDF

Are you a fitness enthusiast looking for a new challenge? Do you enjoy group fitness classes and want to take your workout to the next level? Look no further than BODYPUMP 87, the latest release from Les Mills International. In this blog post, we'll dive into the details of BODYPUMP 87 and provide you with a downloadable choreography notes PDF to help you master the latest moves.

What is BODYPUMP?

BODYPUMP is a group fitness class that combines elements of Pilates, yoga, and aerobics with strength training to provide a full-body workout. The class is set to upbeat music and features a variety of exercises that target different muscle groups, including the upper body, lower body, and core.

BODYPUMP 87: The Latest Release

BODYPUMP 87 is the latest release from Les Mills International, and it's packed with new and exciting choreography. The class features 30 tracks of music, each with its own unique moves and exercises. From squats and lunges to presses and curls, BODYPUMP 87 has something for everyone.

Choreography Notes PDF: Your Guide to Mastering BODYPUMP 87

To help you get the most out of BODYPUMP 87, we've put together a comprehensive choreography notes PDF. This detailed guide includes:

  • A track-by-track breakdown of the choreography, including exercise names, reps, and sets
  • Visual aids to help you understand the moves and transitions
  • Tips and modifications to help you tailor the workout to your fitness level

With our choreography notes PDF, you'll be able to:

  • Learn the choreography quickly and easily
  • Teach BODYPUMP 87 classes with confidence
  • Master the moves and take your fitness to the next level

Download Your Free Choreography Notes PDF

Ready to get started with BODYPUMP 87? Click the link below to download your free choreography notes PDF:

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Tips for Instructors

If you're a fitness instructor looking to teach BODYPUMP 87 classes, here are a few tips to keep in mind:

  • Familiarize yourself with the choreography before teaching the class
  • Encourage participants to listen to their bodies and modify the moves as needed
  • Provide clear instructions and demonstrations to help participants learn the moves

Conclusion

BODYPUMP 87 is a fun and challenging workout that's perfect for fitness enthusiasts of all levels. With our choreography notes PDF, you'll be able to master the latest moves and take your fitness to the next level. So why wait? Download your free PDF today and get ready to pump up your fitness!

Share Your Experience

Have you tried BODYPUMP 87 yet? Share your experience with us in the comments below! What did you think of the choreography? How did you find the workout? We'd love to hear your feedback and see your progress photos!

Squats (Track 2)

  • 32 counts: Squat down, arms extended
  • 16 counts: Pulse squat
  • 16 counts: Squat down, arms extended
  • Repeat

3. The Chest Track: Endurance over Power?

While many releases focus on heavy Power Pushups, Bodypump

Tricep Extensions (Track 5)

  • 16 counts: Tricep extensions, arms extended
  • 8 counts: Pulse extensions
  • 8 counts: Rest
  • Repeat

Track 5: Biceps – The 7-Minute Peak

BP87’s biceps track is legendary. It uses a pyramid structure no other release has replicated.

Pyramid Notes:

  • 21 reps (7 bottom half, 7 top half, 7 full)
  • 15 reps (5/5/5)
  • 12 reps (4/4/4)
  • 9 reps (3/3/3)
  • Then reverse back up to 21

Crucial Count: At rep 7 of the full range, hold for 4 seconds. That hold is the secret sauce of BP87.

Sequence:

  1. Overhead Press: 2/2 tempo.
  2. Upright Rows: Narrow grip. Elbows high and wide.
  3. The "Arm Bar" Nightmare:
    • 8 Upright rows
    • 8 Overhead presses
    • 8 Rotator cuff lifts (external rotation)
    • Repeat without rest.
  4. Side Lateral Raises (Plates): Hold two small plates. Pinkies up.

Choreography Cues:

  • Setup: 2 risers + step. Four plates total (or heavy barbell).
  • Block 1: Slow negative presses (4 counts down, 1 up).
    • Technique: "Tuck the elbows at 45 degrees."
  • Block 2: Fast singles (1/1).
  • Block 3: Flies. Keep the arc wide.
  • The Drop (The 7's): 7 full presses + 7 bottom half pulses + 7 top half pulses. Repeat twice.

Common Error: Lifting the lower back. The official PDF notes highlight "Maintain the neutral spine" here.

Warm-Up (Track 1)

  • Marching in place
  • Arm circles (forward and backward)
  • Neck stretches (side to side)
  • Leg swings (front and back)

Leg Press (Track 9)

  • 16 counts: Leg press, arms extended
  • 8 counts: Pulse press
  • 8 counts: Rest
  • Repeat