Ultimately, BodyPump 87 stands as a testament to the program's ability to constantly innovate while delivering a proven, effective workout. For instructors, revisiting this release offers a masterclass in classic BODYPUMP choreography.
Look for the "Lowering the rear knee" safety cue in the text.
Featuring tracks like Black Betty (Squats) and Don't Stop The Party (Chest), this release is designed to drive intensity through a mix of pop, rock, and electronic music. Key segments include:
BodyPump 87 was released globally in . The release followed the standard Les Mills schedule of launching new programs every three months to keep workouts fresh and effective. bodypump 87 choreography notes pdf
This is one of the most physically demanding tracks of Release 87. It combines heavy deadlifts, clean and presses, and fast triple-deadrows. The electronic remix supplies the perfect auditory cue for explosive overhead presses.
The focus is on light weight and flawless technique. Instructors should emphasize the 2/2 and 4/4 tempos to get participants in sync with the rhythm before the heavy lifting begins. Track 2: Squats ( The Phoenix ) Focus: Quadriceps, glutes, and hamstrings. Key Movements: Mid-stance squats and wide-stance squats.
Introduces the "wider squat stance" (one heel-toe out from wide) to better target glutes. "Don't Stop the Party" Ultimately, BodyPump 87 stands as a testament to
Look for the "Four phases of the squat" diagram in the official notes.
Latissimus dorsi, rhomboids, posterior deltoids, and hamstrings.
This track transitions between barbell tricep extensions (French presses), overhead dumbbell extensions, and bodyweight tricep dips. The variety prevents early fatigue while ensuring total muscle exhaustion. Track 6: Biceps Song: She Doesn't Mind – Sean Paul Focus: Biceps brachii. Featuring tracks like Black Betty (Squats) and Don't
BodyPump 87 features a high-energy mix of electronic dance music, rock, and pop hits from the early 2010s. The music is meticulously BPM-matched (Beats Per Minute) to ensure the ideal time-under-tension for the "Rep Effect." Here is the complete tracklist for BodyPump 87: Song Title Original Artist Years Alesso feat. Matthew Koma Track 2 The Phoenix Fall Out Boy Track 3 Years & Years Track 4 Send Me On My Way Rusted Root Track 5 Bom Bom Sam and the Womp Track 6 Lover of the Light Mumford & Sons Track 7 Lethal Industry Track 8 Oh Mama Track 9 Troublemaker Olly Murs feat. Flo Rida Track 10 He Is We All About Us Choreography Breakdown & Target Zones Track 1: Warmup ( Years )
If you're a fitness instructor looking to teach BODYPUMP 87 classes, here are a few tips to keep in mind: