Notes Pdf !link! — Bodypump 87 Choreography

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

Warmup: "Let There Be Love" – Used to establish range of motion and light resistance.

Squats: "Black Betty" (Scooter) – Typically involves 3–4 sets of high-repetition squats to build leg endurance.

Chest: "Don't Stop the Party" (Pitbull) – Focuses on the bench press or push-ups to target the pectorals.

Back: "Again and Again" (Nick Skitz/Brooklyn Bounce) – Key moves often include deadlifts, deadrows, and clean & presses.

Triceps: "My Songs Know What You Did in the Dark" (Fall Out Boy) – Overhead extensions, dips, or tricep presses.

Biceps: "Bom Bom" (Sam and the Womp) – Bicep curls and mid-range pulses.

Lunges: "Sweet Nothing" (Calvin Harris feat. Florence and the Machine) – Focuses on lower body strength and balance.

Shoulders: "Crush on You" (Nero) – Lateral raises, upright rows, and overhead presses. Abdominals: "Sweet Nothing" – Core conditioning.

Cooldown: "Crush on You" – Full body stretch and restoration. Instructor Study Tips

To master this choreography, experienced instructors suggest the following methods:

The Rep Effect: Internalize the "light weight, high reps" philosophy to coach participants on maintaining form through fatigue.

Scripting Cues: Write out specific "Set Up" and "Follow" cues in the margins of your notes. Focus on Setup, Educate, and Inspire phases for each track.

Visual Learning: Watch the masterclass video multiple times, then practice the moves full out to understand the weight selection for each track. Where to Find PDF Resources

Official Portals: Licensed instructors can download the official choreography booklet and digital notes through the Les Mills Instructor Portal. bodypump 87 choreography notes pdf

Secondary Sources: You can find user-contributed summaries or older booklets on sites like Scribd or CliffsNotes.

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

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

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: The standard release consists of 10 tracks, each

  • 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:

[Insert link to PDF]

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!

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

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

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.

Chest Press (Track 3)

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

Track 7: Shoulders – Upright Rows & Presses

  • Combo: 16 upright rows + 16 overhead presses
  • Second combo: 8 arnold presses + 8 lateral raises

The ‘Gotcha’: At 2:20, the music cues a sudden tempo change. Switch from upright rows to hang cleans for 16 reps. Many instructors miss this if they only listen to the beat.

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.

2. The Squat Track: Volume and Rhythm

If you look at the PDF notes for the Squat track, the phrase "High Volume" appears frequently. BP87 introduced a rhythm structure that challenged the standard 3/1 or 2/2 counts.

  • The Challenge: The track featured extended sets at the bottom range. This wasn't about bouncing; it was about isometric tension.
  • The "Bottom Range" Focus: The choreography demanded that participants stay in the "hole" of the squat for extended counts. This forced the glutes and quads to work overtime, eliminating the ability to use momentum. It was a test of mental fortitude as much as leg strength.

Track 8: Core – The Ab Stack

Music Style: Cool Down / Acoustic Timing: 5:00

1. The Warm-Up: Setting the Stage

The warm-up in Release 87 wasn't just about joint mobility; it was a foreshadowing of the aggression to come. It utilized tracks that built intensity quickly, demanding that participants load their bars heavy right from the start. The notes for the warm-up emphasized large range-of-motion squats and deadrows, priming the posterior chain for what would be a grueling leg track.

Track 7: Shoulders – The Upright Row Gauntlet

Music Style: Tribal Techno Timing: 5:30

1. For Certified Instructors (Les Mills Unlimited)

If you are a currently certified instructor, you have access to Les Mills Unlimited (formerly Instructor Portal). This database contains nearly every historical release.

  • How to find it: Log in to your portal, navigate to the Bodypump module, and scroll through the archives to Release 87.
  • What you get: You can download the PDF notes, the music tracklist, and stream the master class video.