Ultimately, BodyPump 87 stands as a testament to the program's ability to constantly innovate while delivering a proven, effective workout. For instructors, revisiting this release offers a masterclass in classic BODYPUMP choreography.
Each track in BodyPump 87 is designed to fatigue a specific muscle group through high repetitions and varied tempos. Music: BodyPump 87 Playlist - - Di Hickman
The music drops at 4:10 for a 20-second rest. Use this to reset your form.
: Introduced the Chest Fly , a variation designed to isolate the pectoral muscles by disengaging the triceps. bodypump 87 choreography notes pdf
Cool Down / Acoustic Timing: 5:00
Bodypump 87 was released during a transitional period for Les Mills. The brand was moving toward heavier athletic loading and away from some of the more complex, dance-influenced choreography of the early 2000s.
Power up the posterior chain, including the lats, rhomboids, glutes, and hamstrings. Ultimately, BodyPump 87 stands as a testament to
Mid-grip curls, plate transitions. Fast tempo, keeping the elbows tucked. Structure: Barbell optional, bench.
Target all three heads of the deltoids and the trapezius.
BP87 hurts so good—but with these notes, you will coach your class through the burn with confidence and safety. Music: BodyPump 87 Playlist - - Di Hickman
“Start with a slow 2/2 pulse. No fast twitch until 2:18. Reason: 86’s squats caused too many early quad blowouts. We rebuild from the glutes first.”
Mark where the beat drops, where the break occurs, and where the tempo doubles.
If you are a Les Mills Bodypump instructor, or an avid enthusiast trying to recreate your favorite tracks at home, you have likely searched for specific release notes. Among the most requested classic releases is .
This chest track was a two-part sequence: it began with classic bench presses performed with the barbell, followed by a series of chest flies and presses using lighter dumbbells. Many instructors recommended using a lighter weight for the second block to manage the fatigue.
Bodypump 87 utilizes "half-range" holds to trap lactic acid in the bicep muscles. Expect a sequence of bottom-half-only pulses, immediately followed by slow, grinding full-range repetitions. Instructors should cue a braced core to prevent participants from swinging their hips to cheat the weight up. Safe Execution and Biomechanical Cues