Bodypump 87 Choreography Notes Pdf [verified] Jun 2026
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user wants a long article about "BodyPump 87 choreography notes pdf". This indicates they are likely looking for a PDF file containing the choreography notes for BodyPump release 87. To provide a comprehensive article, I need to gather detailed information about this specific release. I will search for the PDF, official details, reviews, and then compile the information into an article that discusses the release, its contents, and how to find or use the choreography notes. I will follow the search plan provided in the hints. search results for the PDF show a site called leofitness.cc, which might have the PDF. The search results for the tracklist show a Douban page and a blog post. The review results show several blog posts. The warmup track search shows a Japanese site and blog posts. The official Les Mills site search doesn't show specific content for release 87. The squat track search shows a blog post. To gather comprehensive information for the article, I need to open the most relevant-looking links from these search results. This includes the potential PDF link, tracklist sources, review blogs, and any official Les Mills pages that might contain details about release 87 or general BodyPump structure. search results provide a variety of information. A site is selling the complete package for $20. A Douban page and a blog post provide the tracklist. Several blog posts offer reviews and first impressions. A Japanese site provides a tracklist and some choreography notes. The official Les Mills site does not have specific content for release 87. The user's question has high authority requirements, so I should prioritize using official or highly credible sources. The search results from blogs and personal websites may not be highly authoritative. The user's question has high authority requirements, I should prioritize using official or highly credible sources. I will structure the article with an introduction, a detailed track-by-track breakdown, a section on how to obtain the choreography notes, a summary and legacy section, and a conclusion. I will cite the sources I have found. Now I will write the article. search for a freely available "BodyPump 87 Choreography Notes PDF" often leads fitness enthusiasts down a complex path. While the official notes are restricted intellectual property for certified instructors, Release 87 stands out in the program's history for its distinctive music and choreography innovations. Although finding a free PDF is not straightforward, a comprehensive understanding of the release—its music, moves, and unique character—is readily available through fan and instructor communities. This article serves as your ultimate guide to everything you need to know about BodyPump 87.
The music drops at 4:10 for a 20-second rest. Use this to reset your form.
: 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. bodypump 87 choreography notes pdf
is a high-energy barbell workout release from Les Mills , originally launched in late 2013. Choreography notes for this release serve as a comprehensive instructional manual for certified instructors, detailing the specific movements, timing, and coaching cues required to lead a 55-minute full-body session. BodyPump 87 Tracklist & Choreography Overview
. For instructors and participants looking to master this specific workout, the choreography notes provide critical guidance on timing, technique, and coaching cues for each of the 10 standard tracks. BodyPump 87 Tracklist & Focus
Fall Out Boy powered one of the most challenging and muscle-isolating triceps tracks. This segment was packed with four distinct movements: bench dips, triceps push-ups, standing triceps presses with a weight plate, and kickbacks. Instructors warned that the transition time from kickback rows to dips was exceptionally quick, requiring fast weight changes. The combination of moves was designed to thoroughly fatigue the triceps. This public link is valid for 7 days
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
The warmup establishes the movement patterns used throughout the class. It uses light weights to prepare the joints and increase core temperature.
The shoulder track's choreography felt familiar, strongly resembling the previous release's shoulder track. It involved a range of standard overhead, upright row, and arnold press variations designed to fatigue the deltoid muscles from all angles. Can’t copy the link right now
Practice the movements in front of a mirror without weights while verbalizing the cues out loud. To help tailor more fitness resources for you, let me know:
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:
: "Bom Bom" (Sam and the Womp) – Bicep curls and mid-range pulses.
If you are a trainee instructor or just love the workout, you can often memorize the choreography by watching the video and applying the "5 Key Elements" of Les Mills:
