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 is notorious for its lack of recovery time. It relies on a continuous sequence of bicep curls using mid-range isolation. Rather than standard full-range repetitions, the choreography introduces extended segments of mid-range pulses , keeping constant tension on the arms. Track 7: Lunges ( Sweet Nothing )
Use the high-energy drops in Track 3 (Chest) and Track 8 (Shoulders) to connect visually with your class and motivate them through the final repetitions. Important Notice on PDF Choreography Notes bodypump 87 choreography notes pdf
BodyPump 87 utilizes a mix of free weights, barbell work, and body weight. The track alternates between lying tricep extensions (French presses) with the barbell, overhead plate extensions, and tricep bench dips. The transitions are fast, matching the energetic rock rhythm. Track 6: Biceps ( Bom Bom )
Standard Deadlifts, Deadrows, Clean and Presses, and basic Squats. Keep the weight light to allow the muscles to prime safely. Track 2: Squats Song: Bom Bom – Sam and the Womp Focus: Quadriceps, glutes, and hamstrings. A smooth introduction starting with light deadlifts and
Tricep Extensions (French Press), Overhead Dumbbell Presses, and Tricep Dips.
Two counts to lower the weight, two counts to lift. This track is notorious for its lack of recovery time
To follow the BodyPump 87 choreography as intended, instructors and participants typically use: How to learn Les Mills group fitness releases
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
That cue came from a physio in Melbourne who emailed Glen after release 85: “Too many rounded shoulders. Remind them: proud chest, even on the last rep.”