Static Lunges with the Barbell or Dumbbells, and Dynamic Stepping Lunges.
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.
If you are teaching Bodypump 87, remember the three layers of Les Mills coaching:
: Isolation work using overhead extensions, dips, and press-ups. bodypump 87 choreography notes pdf
Overhead Press, Lateral Raises, Mac Raises, and Rotator Raises.
If you are coaching BodyPump 87, mastering the choreography notes is essential for delivering an authentic, engaging masterclass experience.
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 Static Lunges with the Barbell or Dumbbells, and
Add a colored box around this text: "Never lock elbows during pulses. Keep a microbend." BP87’s triceps track has a high injury rate for new participants because the tempo is deceptively fast.
Using either a barbell on the upper back or a single heavy plate held at the chest, this track focuses on dynamic stepping or static lunges. The choreography utilizes slow 4/4 control followed by rapid single-leg pulses during the chorus, challenging balance and core engagement. Track 8: Shoulders ( Crush on You )
The track utilizes a challenging 4/4 super-slow tempo to build time-under-tension. Watch out for the bottom-half pulses during the rock choruses. Switch to a wide stance halfway through to target the glutes and side glutes. 3. Chest: Don't Trust Me The notes give weight ranges, set tempos: down
Light to moderate barbell, or a single heavy plate.
Preparing the joints, increasing core temperature, and introducing the movement patterns used later in the class.