Elevate the heart rate, lubricate the joints, and introduce the foundational movement patterns used throughout the class.
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.
Elevate the heart rate while strengthening the posterior chain (latissimus dorsi, rhomboids, hamstrings, and erector spinae).
BodyPump 87 was released in the autumn of 2013, marking a notable shift in the Les Mills program's direction. Following the lengthier squat tracks of previous releases, Release 87 introduced a shorter, more intense squat track. One of the most talked-about changes was the revamped warm-up, which moved away from the typical muscle-group-by-muscle-group approach to a series of two sets, preparing the body in a new way. The release also notably omitted standard push-ups, a move that some instructors missed. bodypump 87 choreography notes pdf
A smooth introduction starting with light deadlifts and deadrows to wake up the posterior chain. The track quickly transitions into upright rows, clean and presses, and unweighted lunges to activate the lower body and shoulders simultaneously. Track 2: Squats Song: Black Betty – Scooter Focus: Quadriceps, glutes, and hamstrings.
This track moves rapidly through deadlifts, deadrows, upright rows, squats, and lunges.
Electro House Timing: 4:45
: "Bom Bom" (Sam and the Womp) – Bicep curls and mid-range pulses.
Focus your initial cues on safety and setup (Layer 1). As the track progresses, transition into coaching for execution and intensity (Layer 2), and finally, motivation (Layer 3).
This track offers a highly versatile mix of equipment. Participants rotate between tricep dips on the step, overhead plate extensions, and tricep press-ups. The choreography emphasizes isolation, using a 1/1/2 tempo variation to maximize the eccentric phase of the movement. Track 6: Biceps Song: It's Like That – Run-D.M.C. Focus: Biceps brachii and brachioradialis. Elevate the heart rate, lubricate the joints, and
Avoid swinging the body. Brace the core tightly and keep the elbows tucked under the ribs to ensure the biceps do all the pulling. Track 7: Lunges ( The Rockafeller Skank )
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
