Bodypump 87 Choreography Notes | Pdf

BodyPump 87 Choreography Notes PDF: The Ultimate Breakdown for Instructors

If you are a Les Mills BodyPump instructor, you know that each release brings a unique blend of muscle endurance, motivational music, and technical challenge. BodyPump 87 remains a fan-favorite for its deceptive simplicity and serious "muscle-shock" value. For instructors looking to master this release, finding a reliable BodyPump 87 choreography notes PDF is essential for study, cueing practice, and teaching with confidence.

In this article, we provide a comprehensive, printable guide covering every track of BP87—including rep counts, timing, and the key coaching cues that make this release shine.

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.

3. The Chest Track: Endurance over Power?

While many releases focus on heavy Power Pushups, Bodypump

Chronicle: BodyPump 87 — Choreography Notes PDF

They called it 87 as if the number carried a secret code — a session in which iron and rhythm conspired to rewrite the small rebellions of an ordinary body. The PDF of choreography notes arrived like a map, austere and clinical on the page: numbered tracks, tempo cues, rep counts, cue phrases that fit in the margin like shorthand. But anyone who’s stood under the gym’s fluorescent sky knows those neat lines are only scaffolding for what happens when breath meets bar.

Track 1. Intro. The file opens with a headline and a tempo: confident, brisk. It promises 45 seconds of alignment — hips back, chest up — and then a descent into something practical: a compound warm-up meant to prime kinetic memory more than to impress. Yet in class, these opening cues are a ritual. They tidy the room, syncing footfalls and intent. The bar becomes a baton; the group, a small orchestra tuning.

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.

Track 3. Chest. The choreography lists angles, cue lines: “elbows tight,” “control the descent.” The sheet is clinical; the room is intimate. Pairs trade bars like confidences. During the slow lowers, a hush falls — metal whispers against rubber, breath becomes audio evidence of effort. Where the PDF supplies a cue, an instructor supplies context: one small correction that prevents a future twinge, one phrase that converts repetition into purpose.

Track 4. Back. The notes diagram rows and deadlifts, charting the arc of the pull. This section reads like cartography of the posterior chain. In class, it becomes a story of reclaiming posture: shoulders that have forgotten how to sit tall, spines that forgot their own length. Each rep, a stitch. Each set, an amendment to the body’s ledger.

Track 5. Triceps. Short and sharp on paper, like punctuation. The choreography suggests tempo changes so minor you barely notice them in writing; in motion they are everything. A slight pause at the elbow, a whisper of a slower negative — suddenly the muscles complain in a new vocabulary. The PDF is a translator, reducing nuance to shorthand so the instructor can speak plainly in the room.

Track 6. Biceps. The page prescribes supersets and tempo contrast; the floor hums with loyalty to a simple aesthetic: push and pull, load and release. People lean in, literally, watching the bar as if it holds the scene’s next revelation. Smiles flash between sets as sweat redraws old alliances — with strength, with community, with the small joy of wrists that curl heavier each week.

Track 7. Shoulders. The notes recommend rotation and stability, a compromise between flare and function. The choreography is a lesson in balance: how to let the top of the body braid with its middle, how motion can be elegant without being careless. On the page, it’s a list; in the room, it’s a choreography of trust in the shoulder’s fragile engineering.

Track 8. Core. The PDF gives tempos, holds, rep schemes that nest like Russian dolls. Here is where 45 minutes sharpen into clarity. The instructor’s voice, guided by those notes, turns breath into anchor. Plank, pulse, roll — the sequence is arithmetic for the spine, metaphysics for the mind. Every contraction is a small civil disobedience against sagging posture and hurried living.

Track 9. Cool-down. The final page is softer, stretches annotated with gentle reminders: “breathe,” “lengthen.” The PDF ends the way good arguments should — with dignity, not pyrotechnics. In class, this is when the room exhales and bodies return to civil society; shoulders release grudges, wrists forgive previous sets, the bar lies quietly like a dismissed thought.

The PDF itself is mute — a collection of cues, tempos, and counts. But choreography notes are not instructions so much as seeds. In hands that know how to translate them they bloom: tempo choices become mood; rep counts become promises; cue lines become the small sermons that instructors give to a body on its way to becoming stronger.

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.

Download it and the choreography will remain flat and obedient — a set of instructions. Read it aloud in a studio and it becomes a spell. The bar rises, the floor thuds, the tempo swells. People are reminded of their own capacity to alter the arc of a day by lifting weight in sync with others. In that way, BodyPump 87’s choreography notes are less about specific moves than about how small, repeated acts reshape expectation.

If you’ve ever held such a PDF, you know the quiet thrill of margin notes: an added tempo here, a cue phrase that landed particularly well, the scribble of a weight that finally felt right. Those annotations tell another story — of adaptation, of humanity negotiating with program. They turn a sterile list into a living chronicle. bodypump 87 choreography notes pdf

So let the file sit on your device if you must. Better yet, let it become a copy that travels to the gym, to the sticky rubber mat, to the microphone stand. Let its sentences be spoken, its tempos counted aloud. There, among the clatter and the breath, the choreography morphs into narrative; the PDF’s sterile columns become the scaffolding for something persistent: a community that meets every week in the quiet conviction that small repetitions, wielded with intention, change more than muscles — they change habit, posture, and the way a person meets the rest of the day.

The last line of the notes is practical: “Repeat, progress, respect recovery.” It’s plain and final. But the real finality happens after the class, when someone lingers to chalk hands, exchange a tip, or schedule the next session. The document has done its work: it has offered a framework. The rest — the alchemy between metal, voice, and human stubbornness — is the part that never makes it into any PDF.

2. For Enthusiasts (Les Mills+)

If you are not an instructor but want to do the workout at home, you can subscribe to Les Mills+.

BodyPump 87 Choreography Notes PDF: The Ultimate Breakdown for Instructors

Searching for the "BodyPump 87 choreography notes PDF" is a rite of passage for any LES MILLS instructor preparing for launch day. Whether you are a new instructor looking to master the tracks or a veteran needing a refresher on that tricky Clean and Press count, you’ve come to the right place.

Disclaimer: Les Mills owns the copyright to all official BodyPump choreography. This article serves as a study guide and summary of the public tracklist and known movement patterns for Release 87. Always use your official Instructor Portal for the licensed PDF.

Cool-Down (Track 10)

Tips and Reminders

Conclusion

Bodypump 87 is a fun and challenging group fitness class that can help participants improve their strength and cardiovascular endurance. With these choreography notes, instructors can deliver a smooth and engaging class that will leave participants feeling energized and motivated. Remember to always follow the Les Mills program guidelines and cueing techniques to ensure a safe and effective class.

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The BodyPump 87 choreography was a significant 2013 release from Les Mills, characterized by its energetic soundtrack and the introduction of specific functional movements like the Standing T-Raise. This release focuses on the "Rep Effect," using high repetitions with light-to-moderate weights to build lean muscle and metabolic efficiency. BodyPump 87 Tracklist & Choreography Overview

The workout consists of 10 tracks, each targeting a specific muscle group with specialized choreography: BodyPump | Healthy Assets

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 release, launched in October 2013, is a high-energy barbell workout that focuses on endurance through high repetitions and "The Rep Effect". The choreography notes for this release include a ten-track standard structure with specific musical pairings designed to drive intensity. BodyPump 87 Tracklist & Choreography Breakdown Song Title Key Moves & Techniques "Let There Be Love" Christina Aguilera

Shoulder rolls, deadrows, triple squats, clean & press, and overhead presses. "Black Betty" BodyPump 87 Choreography Notes PDF: The Ultimate Breakdown

Heavy-weight track featuring classic squats with variations in tempo (e.g., 2/2, 3/1) to build leg endurance. "Don't Stop the Party" Pitbull ft. TJR

Focuses on chest press and push-ups to target the pectorals and anterior deltoids. "Again & Again" Nick Skitz & Basslouder

Features deadlifts, clean & press, and deadrows to strengthen the posterior chain. "My Songs Know What You Did In The Dark" Fall Out Boy

Includes overhead extensions, tricep dips, and tricep push-ups. Sam and the Womp

Traditional bicep curls with variations in range (full and half reps). "Sweet Nothing" Calvin Harris ft. Florence Welch

Dynamic lunges and plate-assisted movements for lower body functional strength. "Crush On You"

Combines upright rows, overhead presses, and rotator raises. "Troublemaker" Olly Murs ft. Flo Rida

Includes crunches, leg lifts, and potentially planks or hovers for abdominal stability. "Here Without You" 3 Doors Down Full-body cooldown and static stretching to aid recovery. Key Training Concepts in BP87 The Rep Effect

: The workout utilizes light to moderate weights with high repetitions (up to 800 reps per class) to achieve muscle fatigue and tone without bulk. Tempo Variation

: Choreography notes emphasize varying counts (e.g., 4/4, 2/2, 1/1/2) to increase time under tension and challenge different muscle fibers. Functional Movement

: Specific tracks like Lunges often incorporate plate work for integrated, multi-planar training. WordPress.com Equipment Requirements

To follow the BodyPump 87 choreography as intended, instructors and participants typically use: How to learn Les Mills group fitness releases

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. Chronicle: BodyPump 87 — Choreography Notes PDF They

Benefits of Bodypump 87

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!

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