Bodypump 87 Choreography Notes Pdf -
Instructors and members often look for the to review the official Les Mills moves, tempo, and technique cues. 1. Official Les Mills Sources
Bodypump 87 utilizes "half-range" holds to trap lactic acid in the bicep muscles. Expect a sequence of bottom-half-only pulses, immediately followed by slow, grinding full-range repetitions. Instructors should cue a braced core to prevent participants from swinging their hips to cheat the weight up. Safe Execution and Biomechanical Cues
Heavy-weight track featuring classic squats with variations in tempo (e.g., 2/2, 3/1) to build leg endurance. "Don't Stop the Party" Pitbull ft. TJR
: "Sweet Nothing" (Calvin Harris feat. Florence and the Machine) – Focuses on lower body strength and balance.
Look for reputable instructor blogs or fitness communities that have been active since 2013. 3. YouTube Training Videos bodypump 87 choreography notes pdf
BodyPump 87 is a classic Les Mills release that remains a favorite among instructors and participants alike. Known for its challenging endurance tracks and infectious music, this release from 2013 continues to provide an effective, high-repetition workout. Whether you are an instructor looking to brush up on technique or a dedicated fan wanting to follow along, this guide provides everything you need regarding BodyPump 87, including insights into finding choreography notes. What Makes BodyPump 87 Special?
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 )
If you would like to analyze the specific details of this release further, let me know if you want to look into the , the detailed rep counts for a specific track , or the biomechanical benefits of these movements. Share public link
Dynamic lunges and plate-assisted movements for lower body functional strength. "Crush On You" Instructors and members often look for the to
Two counts to lower the weight, two counts to lift.
This track plays with contrasting tempos—slow, grueling 4/4 drops followed by explosive 1/1/2 combinations (down fast, hold, slow return). The goal here is maximum chest expansion at the bottom of the movement. Track 4: Back ( Send Me On My Way )
To maximize results and minimize injury risk while practicing this release, focus on these fundamental alignment rules:
Think about sliding your ribs toward your hips during crunches. When holding the hover, maintain a straight line from your head to your heels without letting the lower back sag. Track 10: Cooldown ( He’s Next To Me ) "Don't Stop the Party" Pitbull ft
Match your reps to the music for maximum results. Plan Weight Selection: Know when to go heavy or light. Final Thoughts
For a visual breakdown of the shoulder rolls and deadlift patterns in the warmup: BP 87 Warmup HealthAndStrengthGym YouTube• 21 Sept 2013
The quirkiness of "Bom Bom" matches a fast-paced choreography routine. Watch out for the high-repetition bodyweight dips at the end of the track, which are designed to create a total muscle burnout. Track 6: Biceps ( Lover of the Light ) Focus: Biceps brachii and brachioradialis.
