Bodypump 87 Choreography Notes Pdf Jun 2026

This track relies heavily on "The Rep Effect"—high repetitions with low-to-medium weight. Watch out for the fast 1/1 bottom-half pulses during the driving rock choruses. Keep your chest lifted and hips driving back and down. Track 3: Chest ( Don't Stop The Party )

While official, copyrighted choreography notes PDFs are exclusively distributed to certified instructors through the Les Mills Releases App, this article breaks down the complete tracklist, timing structures, and movement focuses of BodyPump 87. BodyPump 87 Tracklist & Musical Blueprint

Pitbull's high-energy track fueled the chest workout. This track mixed the classic bench press with additional dumbbell work to target the chest muscles from different angles. The combination of barbell and dumbbell presses kept the muscles under constant tension. bodypump 87 choreography notes pdf

: Integrated the Hip Bridge , a posterior chain exercise focusing on the glutes and lower back. BodyPump 87 Tracklist

Overhead Barbell Extensions, Tricep Dips, and Seated Kickbacks. This track relies heavily on "The Rep Effect"—high

Introduce the body to all primary movement patterns used later in the class.

In official choreography sheets, you will encounter specific shorthand notations for timing: 2 counts to move up, 2 counts to move down. Track 3: Chest ( Don't Stop The Party

Les Mills BodyPump 87 remains one of the most celebrated releases in the history of the world’s most popular barbell workout. Whether you are a veteran instructor dusting off your old coaching kits or a fitness enthusiast looking to understand the science behind the movements, this comprehensive breakdown covers everything you need to know about the BodyPump 87 choreography, tracklist, and key focus areas. BodyPump 87 Tracklist & Overview

BodyPump 87 adheres to the high-repetition model where participants perform nearly 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.

: Ensure the bar lands at the middle of the chest (nipple line), keeping elbows directly under the wrists at a 90-degree angle at the bottom of the movement.