A mix of barbell work, plate work, and bodyweight dips targets all three heads of the triceps.
BodyPump 87 balances classic rock, high-energy electronic dance music (EDM), and upbeat pop. The tracks are curated to match the physiological demands of each muscle group. Let There Be Love – Christina Aguilera Track 2 (Squats): Black Betty – Scooter Track 3 (Chest): Don't Trust Me – 3OH!3
Dynamic and balance-driven. Track 7 blends propulsion lunges (optional jumps) with heavy static lunges. The choreography notes call for deep 3/1 counts that challenge unilateral stability. Ensure your front knee tracks directly over your mid-foot. Track 8: Shoulders Song: Welcome to the Club
: Catch the bar in a mini-squat, drive it overhead using leg power, and absorb the bar safely back to the thighs. The Bicep Track ( Light Em Up ) bodypump 87 choreography notes pdf
Here's a summary of the final verdict from instructors who taught the release:
or a member looking to revisit this "vintage" powerhouse, this release is all about simplicity and intensity. The Tracklist & Workout Overview
Are you an this release, or a participant looking for workout tips ? A mix of barbell work, plate work, and
This track is notorious for its quirky rhythm and relentless mid-range pulses. Instructors must lock in the 90-degree angle during pulses to maintain constant tension on the bicep brachii without resting at the top or bottom of the movement. Track 7: Lunges ( Flute )
Whether you are a certified instructor looking to memorize your cues or a participant wanting to understand the science behind the workout, this guide breaks down the choreography, tracklist, and timing secrets of BodyPump 87. BodyPump 87 Tracklist & Overview
Les Mills choreographers map movement changes to the shifts in the music. Listen to the tracks until you can anticipate the chorus, verse, and bridge transitions without looking at your notes. Let There Be Love – Christina Aguilera Track
You can download the Bodypump 87 Choreography Notes PDF here: [insert link]
The choreography hinges on 16 consecutive mid-range pulses during the emotional peaks of the song. Maintain a proud chest and avoid rocking the hips to cheat the weight up. 7. Lunges: Scream & Shout
BodyPump 87 utilizes the Rep Effect, a scientifically proven formula that exhausts muscles using light to moderate weights with high repetitions. This specific release is known for challenging transitions, unique timing shifts, and a heavy focus on the posterior chain. Key Technical Focus Areas
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!
Class Notes: What to expect in Les Mills BODYPUMP - 24 Hour Fitness