Bodypump 87 Choreography Notes PDF: A Comprehensive Guide
Introduction
Bodypump 87 is a high-energy group fitness class that combines strength training with cardio exercises. As an instructor, mastering the choreography is essential to delivering a fun and effective workout for your participants. This article provides an overview of the Bodypump 87 choreography notes in PDF format, including key exercises, steps, and tips for teaching.
What is Bodypump 87?
Bodypump 87 is a 55-minute group fitness class that focuses on strength training using light weights and high repetitions. The class is designed to work the entire body, with a emphasis on legs, arms, and core. The choreography is set to upbeat music and includes a mix of squats, lunges, deadlifts, and upper body exercises.
Key Exercises in Bodypump 87
The following exercises are featured in Bodypump 87:
Bodypump 87 Choreography Notes PDF
The Bodypump 87 choreography notes PDF provides a detailed guide to the class, including:
Tips for Teaching Bodypump 87
Conclusion
Bodypump 87 is a fun and effective group fitness class that combines strength training with cardio exercises. By mastering the choreography and providing a supportive and motivating environment, instructors can help participants achieve their fitness goals and have a great time doing it. Download the Bodypump 87 choreography notes PDF to get started with teaching this high-energy class.
Download Bodypump 87 Choreography Notes PDF
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Additional Resources
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:
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
BodyPump 87: High-Energy Classic Meets Modern Burn BodyPump 87 remains a fan-favorite release for its blend of high-energy EDM, rock anthems, and relentless muscle burn. Whether you are an instructor reviewing the choreography notes
or a member looking to revisit this "vintage" powerhouse, this release is all about simplicity and intensity. The Tracklist & Workout Overview
This release, which launched in late 2013, features an iconic soundtrack that drives the tempo of every rep. Song Title Focus Area Let There Be Love Christina Aguilera Full body engagement & range Black Betty Powerful leg burn with fast-paced rock Don't Stop the Party Pitbull ft. TJR High-repetition chest press and endurance Again & Again Nick Skitz & Basslouder Explosive cleans and deadrows
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 bodypump 87 choreography notes pdf
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
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
The BodyPump 87 release, launched in October 2013, is a hallmark of the Les Mills barbell program, known for its high-energy playlist and focus on the "Rep Effect". This fitness method utilizes high repetitions with low to moderate weights to exhaust muscles and create lean body mass. Choreography and Tracklist Structure
As with most BodyPump releases, version 87 follows a 10-track structure, each targeting a specific muscle group or workout phase. Target Area Featured Song "Let There Be Love" – Christina Aguilera "Black Betty" – Scooter "Don't Stop the Party" – Pitbull ft. TJR "Again & Again" – Nick Skitz & Basslouder "My Songs Know What You Did In The Dark" – Fall Out Boy "Bom Bom" – Sam and the Womp "Sweet Nothing" – Calvin Harris feat. Florence Welch "Crush On You" – Nero "Troublemaker" – Olly Murs feat. Flo Rida "Here Without You" – 3 Doors Down Technical Highlights
Warmup Focus: The opening track introduces dynamic mobility work, such as deadlifts with a slow 3-count descent and explosive rise, alongside "press frees" to engage the abs and chest immediately.
Lower Body Endurance: The Squat and Lunge tracks utilize heavy-hitting electronic and pop beats to drive the tempo. In the lunge track specifically, participants often encounter variations like forward and reverse lunges to build power and balance.
Upper Body Conditioning: The Tricep and Bicep tracks emphasize isolation through controlled tempos and superset variations, while the Shoulders track typically incorporates a mix of overhead presses, raises, and rotations. Strategic Significance
BodyPump 87 is designed to improve cardiovascular endurance and muscular strength simultaneously. By adhering to the choreography notes, instructors ensure that participants hit the target of over 1,000 repetitions per class, which is central to the program's efficiency in calorie burning and muscle toning.
Class Notes: What to expect in Les Mills BODYPUMP - 24 Hour Fitness
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.
Static stretching for: quadriceps, hamstrings, chest, and latissimus dorsi. Hold each stretch for 20 seconds.
Music Style: Classic Rock Timing: 5:45
Whether you’re a new instructor learning the ropes or a veteran refreshing your memory, a detailed BodyPump 87 choreography notes PDF is a game-changer. This release demands precision, not power. Use the notes above to create your own teaching aid, and always refer to the original Les Mills materials for the most accurate rep counts.
Remember: The best instructors don’t just teach the moves—they feel the music and pass that feeling to the class. BP87 gives you the perfect soundtrack to do just that.
Disclaimer: Les Mills and BodyPump are trademarks of Les Mills International. This article is an unofficial study guide based on instructor experience and is not a substitute for official training materials.
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.
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:
Before you print your BodyPump 87 choreography notes PDF, ensure you have:
Good luck with your launch. BP87 hurts so good—but with these notes, you will coach your class through the burn with confidence and safety.
Need more breakdowns? Search for "BodyPump 88 leg track analysis" or check your local Group Fitness director for the latest quarterly workshop.
Here’s a short, fictional backstory—imagining how a document titled "BodyPump 87 Choreography Notes PDF" might have come to be.
Title: The 87th Beat
The file name: bodypump_87_choreo_notes_FINAL.pdf
It was 11:47 PM on a Tuesday when Glen, a seasoned Les Mills choreographer, finally typed “FINAL” into the file name for BodyPump 87. His home studio—a converted garage with a whiteboard covered in rep counts and muscle-group blocks—smelled of old rubber mats and cold coffee.
This release was different. He could feel it.
The notes inside the PDF told a quiet war story:
Track 1 – Squats (5:48) “Start with a slow 2/2 pulse. No fast twitch until 2:18. Reason: 86’s squats caused too many early quad blowouts. We rebuild from the glutes first.”
Glen had watched 200 instructors test-track this. Three of them cried—not from pain, but from the emotional release of holding a deep squat for 64 counts while “Hear Me Now” by Alok built like a rising tide.
Track 4 – Back (4:52) “Wide grip, then close. Transition at 2:31. Do NOT let participants drop weight for the clean and press—this is about thoracic extension, not speed.”
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.”
Track 7 – Lunges (5:02) “No forward lunges this time. Only reverse + lateral. Reason: knee stability data from 2023. Add a 10-second iso-hold at 3:44. Playlist: ‘Lose Control’ (Meduza). The drop aligns with the hold. Tested it live—goosebumps at 3:47.”
Glen had inserted a handwritten note in the PDF margin (later typed for clarity): “If you hear sobbing during the hold, it’s working. Don’t stop the music.”
Track 9 – Core (4:11) “New progression: oblique crunches with legs in tabletop, but feet unweighted for final 30 seconds. This is cruel but necessary. Warn new participants.”
One beta tester wrote back: “I felt muscles I forgot I had.” Glen smiled. That’s the point.
The final page of the PDF wasn't choreography. It was a message to instructors:
“87 is not about max weight. It’s about max control. If your class leaves smiling but unable to laugh without their abs hurting, you’ve done it right. See you on the floor.” Bodypump 87 Choreography Notes PDF: A Comprehensive Guide
The file was uploaded at 12:03 AM. Within 24 hours, 14,000 gyms worldwide would download it. And somewhere, a participant would hit that lunge hold at 3:44, feel the bass drop, and think: “I can do one more.”
And Glen, asleep by then, would dream in rep counts.
Want me to turn this into an actual printable set of fictional choreography notes (track by track, with timing cues)?
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.
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:
Tips for Mastering Bodypump 87 Choreography
Downloading and Using the Bodypump 87 Choreography Notes PDF
To access the Bodypump 87 choreography notes PDF, follow these steps:
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 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
BODYPUMP 87 is widely regarded by the Les Mills community as a landmark release
. Launched around October 2013, it introduced several "killer" innovations that have since become iconic, such as the "wider squat stance" and the unique combination of plate work in the core track. WordPress.com Track-by-Track Breakdown
The choreography for this release focuses on high repetition with specific tempo patterns, such as the frequent use of Song Title Key Moves & Choreography Highlights "Let There Be Love" Features big, slow shoulder rolls, deadlifts ( counts), and slow clean and presses. "Black Betty" Iconic Track.
Introduces the "wider squat stance" (one heel-toe out from wide) to better target glutes. "Don't Stop the Party"
High-intensity "chest party" featuring a mix of presses with tempo patterns. "Again & Again" Reintroduces the Hang Clean
with a specific "catch, stand, release" sequence to perfect form. "My Songs Know..."
Highly rated as a favorite; heavy on repetitive patterns and dips to the beat. Uses hand weights for Hammer Curls
instead of the bar to target the forearms and elbow flexors. "Sweet Nothing"
Known as the toughest track of the release due to long periods of isolation that "sting". "Crush On You" Introduces the Standing T-Raise with plates to target the rear deltoids and upper back. "Troublemaker" Features the Alt. Leg Extension with Plate Crunch , a move designed to burn the entire midsection. "Here Without You"
Standard cool-down involving hip, hamstring, and quad stretches. Reviewer Perspectives For Instructors : The choreography is noted for its simplicity and repetition
, making it easier to learn but requiring precise coaching cues to keep members motivated through the "burn" in the lunges and biceps. For Members : It is praised for its groovy music
and effective muscle-targeting moves. The inclusion of specific plate-only work (biceps/shoulders) provides a functional variety that breaks up the traditional barbell routine. Memorable Legacy : Even a decade later, instructors report that the "Black Betty" squat track
remains a frequent request from participants due to its high energy and memorable rhythm. WordPress.com
For a visual breakdown of the shoulder rolls and deadlift patterns in the warmup: BP 87 Warmup HealthAndStrengthGym YouTube• 21 Sept 2013
To see the specific hammer curl form used in the bicep track: BP 87 Biceps HealthAndStrengthGym YouTube• 21 Sept 2013 technical coaching cues for any of these tracks? Music: BodyPump 87 Playlist - - Di Hickman 19 Oct 2013 —
BP87’s biceps track is legendary. It uses a pyramid structure no other release has replicated.
Pyramid Notes:
Crucial Count: At rep 7 of the full range, hold for 4 seconds. That hold is the secret sauce of BP87.
When instructors pull up the choreography notes for BP87, they aren't just looking for the track listings; they are looking for the loading strategies. Here is what made the architecture of this release unique: