Les Mills BodyPump 87 remains one of the most celebrated releases in the history of the global group fitness phenomenon. Known for its intense muscular endurance challenges, seamless musical transitions, and highly effective choreography, this release continues to be a favorite for instructors and home fitness enthusiasts alike.
with a specific "catch, stand, release" sequence to perfect form. "My Songs Know..."
A very slow, controlled 4 counts up and 4 counts down.
Pectoralis major, anterior deltoids, and core stability.
A "BodyPump 87 choreography notes pdf" is an essential tool for any instructor to master the release. It's important to note that choreography notes are part of the official intellectual property of Les Mills and are not legally available for free. bodypump 87 choreography notes pdf
BodyPump 87 is rhythm-driven. Encourage participants to hit the beat on the 1/1 tempo changes.
A deceptively challenging track. It focuses on mid-stance squats with a mix of tempos to keep the heart rate up.
Full-body preparation, joint lubrication, and cognitive connection to the beat.
Do you need assistance mapping out for your class? Share public link Les Mills BodyPump 87 remains one of the
Complete upper body burnout targeting the deltoids and trapezius.
There’s an index in the corner, a copyright line, and a version number. Those bureaucratic marks anchor the document to a machine of production. But between those marks, in the white space and margin scribbles, lies a hidden ledger of lives: the newcomer who found courage in the first squat; the veteran who counted by breaths instead of reps; the instructor who rewrote a cue mid-track because a student needed gentler language. The PDF is a map of possibility, not a decree.
If you're an instructor who lived through this release, what's your most vivid memory of BodyPump 87? The unique squat track, the catchy tunes, or the redesigned abs section? I'd love to hear your thoughts.
Elevate heart rate, mobilize joints, and introduce foundational movement patterns. "My Songs Know
This track is a mental and physical test. Using either the barbell or a heavy plate, the choreography relies heavily on deep, slow lunges mixed with rapid explosive singles. The track structure minimizes rest periods between switching legs, requiring a high degree of core control and balance. Track 8: Shoulders Song: Crush On You – Nero Focus: Medial, anterior, and posterior deltoids, and traps.
An absolute anthem track. The choreography splits work efficiently between the heavy barbell for power and lighter hand weights for multi-directional shoulder health. Focus on keeping the shoulders down and away from the ears during lateral raises. Track 9: Core ( Brunette )
Track 2. Squats. The notes give weight ranges, set tempos: down for four, up for two. On paper it’s arithmetic. In practice it’s negotiation — between ego and breath, between the rigour of form and the seductive siren of one more rep. The PDF shows a break into pulses and holds; the instructor’s voice, guided by those words, will become a metronome for bodies that invent their own stories between beats. It is here, under load, that discipline sprains into revelation — a quiet recognition of what the legs can carry.
: "Crush on You" – Full body stretch and restoration. Instructor Study Tips
Upright rows, lateral raises, push press. The key is controlling the down phase of the lateral raise. Structure: Bench/floor. Moves: Crunches, pulse crunches, hover. Finding the BodyPump 87 Choreography Notes PDF