Bodypump 87 was released during a transitional period for Les Mills. The brand was moving toward heavier athletic loading and away from some of the more complex, dance-influenced choreography of the early 2000s.
At 2:20, the music cues a sudden tempo change. Switch from upright rows to hang cleans for 16 reps. Many instructors miss this if they only listen to the beat.
BodyPump 87 adheres to the high-repetition model where participants perform nearly 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.
Master BodyPump 87: Tracklist, Choreography Breakdown, and Training Tips bodypump 87 choreography notes pdf
Because this release utilizes continuous movement with minimal rest, maintaining proper form under fatigue is the primary safety concern. Instructors should actively offer regression options (such as reducing weight or shortening the range of motion) during the grueling Bicep and Lunge tracks.
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.
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. Bodypump 87 was released during a transitional period
: 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.
A mix of barbell work, plate work, and bodyweight dips targets all three heads of the triceps.
: Power movements including clean and presses to spike the heart rate and train the posterior chain. Track 5: Triceps – Can't Hold Us (Original Version) Switch from upright rows to hang cleans for 16 reps
Lower the heart rate, initiate tissue recovery, and stretch major muscle groups.
Released in 2013, BodyPump 87 (BP87) is designed to hit all major muscle groups through the "REP EFFECT" method—high reps, low weight. The choreography focuses on building muscular endurance and improving body composition.