Standard 2/2 and 4/4 cadences. Instructors must cue the transition from deadlifts and deadrows into upright rows and clean & presses early to ensure participants establish the correct physical rhythm before the weight increases in subsequent tracks. Track 2: Squats Song: Love Me (Original Mix) – DJ Fresh feat. Jacob Plant Focus: Quadriceps, glutes, and hamstrings.
Les Mills BodyPump 87 is a powerhouse release designed to challenge endurance, build lean muscle, and burn calories using high-repetition weight training. Whether you are a certified instructor looking to refresh your memory on the choreography notes or a dedicated participant wanting to understand the science behind the workout, this guide breaks down the tracklist, timing, and movement patterns. The Blueprint of BodyPump 87
“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.”
The warm-up for Release 87 was noted for its departure from tradition. It involved a new sequence of movements in two sets, designed to elevate the heart rate and prepare the major muscle groups for the work ahead. The music, "Let There Be Love," provided a positive, building energy to start the class. Instructors noted that this warm-up felt more thorough, allowing participants to add a bit more weight than usual. bodypump 87 choreography notes pdf
Release 87 relies heavily on syncopated rhythms. Transition smoothly between the 4/4 super-slow counts and the sharp 1/1/2 combinations.
If you want to dive deeper into this release, I can provide details on other aspects.
The Ultimate Guide to BodyPump 87: Tracklist, Choreography, and Masterclass Insights Standard 2/2 and 4/4 cadences
Elevate heart rate, mobilize joints, and introduce foundational movement patterns.
BodyPump 87 relies heavily on the , a scientifically proven Les Mills formula. Instead of lifting heavy weights for low repetitions, BodyPump uses light to moderate weights to perform approximately 800 repetitions per class.
For Les Mills enthusiasts and instructors alike, certain releases transcend the status of a mere quarterly update and become historical landmarks. is undeniably one of those landmarks. Jacob Plant Focus: Quadriceps, glutes, and hamstrings
Uses "Adrenaline" by Shinedown. This track is frequently cited for its powerful, driving rock energy, which helps maintain intensity during clean and presses.
This track features a driving, upbeat tempo with intensive combinations of mid and wide-stance squats. Watch out for the bottom-half pulses that create a deep burn early in the track. Track 3: Chest Song: Sweet Nothing – Calvin Harris feat. Florence Welch Focus: Pectorals, anterior deltoids, and triceps.
Les Mills BodyPump 87 remains one of the most celebrated releases in the history of the world’s most popular barbell workout. Whether you are a veteran instructor dusting off your old coaching kits or a fitness enthusiast looking to understand the science behind the movements, this comprehensive breakdown covers everything you need to know about the BodyPump 87 choreography, tracklist, and key focus areas. BodyPump 87 Tracklist & Overview
: "Black Betty" (Scooter) – Typically involves 3–4 sets of high-repetition squats to build leg endurance.
Released in the latter part of 2013, BodyPump 87 epitomizes the "Rep Effect"—the scientifically proven Les Mills formula of low weights and high repetitions that sculpts, tones, and strengthens the entire body without adding bulky muscle.