Bodypump 87 Choreography Notes Pdf
Since Les Mills protects its intellectual property aggressively (as they should), you cannot find a free, legal PDF on random file-sharing sites. Here is the legitimate path:
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.
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.
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"
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 bodypump 87 choreography notes pdf
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
Get Ready to Pump Up Your Fitness: BODYPUMP 87 Choreography Notes PDF
Are you a fitness enthusiast looking for a new challenge? Do you enjoy group fitness classes and want to take your workout to the next level? Look no further than BODYPUMP 87, the latest release from Les Mills International. In this blog post, we'll dive into the details of BODYPUMP 87 and provide you with a downloadable choreography notes PDF to help you master the latest moves.
What is BODYPUMP?
BODYPUMP is a group fitness class that combines elements of Pilates, yoga, and aerobics with strength training to provide a full-body workout. The class is set to upbeat music and features a variety of exercises that target different muscle groups, including the upper body, lower body, and core.
BODYPUMP 87: The Latest Release
BODYPUMP 87 is the latest release from Les Mills International, and it's packed with new and exciting choreography. The class features 30 tracks of music, each with its own unique moves and exercises. From squats and lunges to presses and curls, BODYPUMP 87 has something for everyone.
Choreography Notes PDF: Your Guide to Mastering BODYPUMP 87
To help you get the most out of BODYPUMP 87, we've put together a comprehensive choreography notes PDF. This detailed guide includes:
With our choreography notes PDF, you'll be able to:
Download Your Free Choreography Notes PDF
Ready to get started with BODYPUMP 87? Click the link below to download your free choreography notes PDF:
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Tips for Instructors
If you're a fitness instructor looking to teach BODYPUMP 87 classes, here are a few tips to keep in mind:
Conclusion
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! Les Mills+ App (For Enthusiasts): If you aren't
Share Your Experience
Have you tried BODYPUMP 87 yet? Share your experience with us in the comments below! What did you think of the choreography? How did you find the workout? We'd love to hear your feedback and see your progress photos!
The BodyPump 87 release, launched in October 2013, is remembered as a "classic" installment in the Les Mills barbell program, particularly noted for its high-energy squat track to "Black Betty". This release exemplifies the program's core philosophy: "The Rep Effect," which focuses on high-repetition, low-load training to exhaust muscles and build lean strength. Workout Structure and Exercise Highlights
A standard BodyPump class follows a rigid 10-track sequence that targets all major muscle groups over approximately 55 minutes. Release 87 introduced specific technical variations to challenge veteran participants:
Warmup: Focused on super slow shoulder rolls and triple-step deadlift sequences (three counts down, one up) to prep the posterior chain.
Squats: Known for its intense "catch" with the glutes at the bottom of the movement, ensuring knees stay back for safety and maximum engagement.
Chest: Introduced the Chest Fly, a variation designed to isolate the pectoral muscles by disengaging the triceps.
Back: Featured the Hang Clean, an explosive move that serves as a technical bridge for mastering the traditional clean and press.
Lunges: Utilized a Dynamic Plate Squat Press, a functional move that recruits the calves, hamstrings, and quads simultaneously.
Core: Integrated the Hip Bridge, a posterior chain exercise focusing on the glutes and lower back. BodyPump 87 Tracklist
The music selection for this release was highly praised by the community for its motivating tempo and recognizable artists. Muscle Group Song Title Warmup Let There Be Love Christina Aguilera Squats Black Betty Chest Don’t Stop the Party Pitbull ft. TJR Back Again & Again Nick Skitz & Basslouder Triceps My Songs Know What You Did In The Dark Fall Out Boy Biceps Sam and the Womp Lunges Sweet Nothing Calvin Harris ft. Florence Welch Shoulders Crush on You Core Troublemaker Olly Murs ft. Flo Rida Cooldown Here Without You 3 Doors Down Sources: Di Hickman's Blog, Les Mills official resources. Training Philosophy
BodyPump 87 adheres to the high-repetition model where participants perform nearly 800 to 1,000 repetitions 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.
The standard release consists of 10 tracks, each targeting a specific muscle group or phase of the workout:
Warmup: "Let There Be Love" – Used to establish range of motion and light resistance.
Squats: "Black Betty" (Scooter) – Typically involves 3–4 sets of high-repetition squats to build leg endurance.
Chest: "Don't Stop the Party" (Pitbull) – Focuses on the bench press or push-ups to target the pectorals.
Back: "Again and Again" (Nick Skitz/Brooklyn Bounce) – Key moves often include deadlifts, deadrows, and clean & presses.
Triceps: "My Songs Know What You Did in the Dark" (Fall Out Boy) – Overhead extensions, dips, or tricep presses.
Biceps: "Bom Bom" (Sam and the Womp) – Bicep curls and mid-range pulses.
Lunges: "Sweet Nothing" (Calvin Harris feat. Florence and the Machine) – Focuses on lower body strength and balance.
Shoulders: "Crush on You" (Nero) – Lateral raises, upright rows, and overhead presses. Abdominals: "Sweet Nothing" – Core conditioning.
Cooldown: "Crush on You" – Full body stretch and restoration. Instructor Study Tips
To master this choreography, experienced instructors suggest the following methods: They called it 87 as if the number
The Rep Effect: Internalize the "light weight, high reps" philosophy to coach participants on maintaining form through fatigue.
Scripting Cues: Write out specific "Set Up" and "Follow" cues in the margins of your notes. Focus on Setup, Educate, and Inspire phases for each track.
Visual Learning: Watch the masterclass video multiple times, then practice the moves full out to understand the weight selection for each track. Where to Find PDF Resources
Official Portals: Licensed instructors can download the official choreography booklet and digital notes through the Les Mills Instructor Portal.
Secondary Sources: You can find user-contributed summaries or older booklets on sites like Scribd or CliffsNotes.
How to learn Les Mills group fitness releases - A Lady Goes West
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
Introduction
Bodypump 87 is a high-energy group fitness class that combines strength training with cardio exercises. The class is set to upbeat music and features a choreographed routine that targets different muscle groups. As an instructor, having access to choreography notes can help you deliver a smooth and engaging class. In this document, we will provide you with detailed choreography notes for Bodypump 87.
Track List
Before we dive into the choreography notes, here is the track list for Bodypump 87:
Choreography Notes
Here are the detailed choreography notes for each track:
Bodypump 87 remains a staple in the fitness world because it delivers exactly what Bodypump promises: a challenging, fun, and effective full-body workout. While the "Bodypump 87 choreography notes PDF" isn't available for free public download, the official channels provide the highest quality resources to ensure you perform the moves safely and effectively.
Are you looking for a specific tracklist or breakdown of a specific song from Release 87? Drop a comment below, and we can discuss the workout structure!
BodyPump 87 remains a standout release in the Les Mills library, known for its high-energy music and "uncomplicated" yet brutal choreography. Whether you are an instructor preparing for a throwback class or a participant looking to master the movements, understanding the specific track structure and coaching cues is key to maximizing the "Rep Effect". BodyPump 87 Tracklist & Choreography Breakdown
Each track in BodyPump 87 is designed to fatigue a specific muscle group through high repetitions and varied tempos. Music: BodyPump 87 Playlist - - Di Hickman
Music Style: Classic Rock Timing: 5:45
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.