Barbell Bicep Curls (Mid-range and Full-range) and Mid-range pulses.
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
If you have any questions about specific choreography techniques,
Track 8. Core. The PDF gives tempos, holds, rep schemes that nest like Russian dolls. Here is where 45 minutes sharpen into clarity. The instructor’s voice, guided by those notes, turns breath into anchor. Plank, pulse, roll — the sequence is arithmetic for the spine, metaphysics for the mind. Every contraction is a small civil disobedience against sagging posture and hurried living.
BodyPump 87 features a high-energy playlist spanning rock, pop, and electronic dance music. Each song is carefully selected to match the heart rate profile and movement velocity of its respective muscle group. Muscle Group / Phase Song Title Artist (Original/Cover) Let There Be Love Christina Aguilera Track 2 Black Betty Track 3 Don't Stop The Party Pitbull ft. TJR Track 4 Send Me A Sign Gammer & Whizzkid Track 5 Don't Vertigo (Mashup) Daddy's Groove vs. David Guetta Track 6 Bom Bom Sam and the Womp Track 7 Flute New World Sound & Thomas Newson Track 8 Thunderstruck Hells Bells Track 9 Brunette Track 10 The Repetition The Specimen Detailed Track-by-Track Choreography Breakdown Track 1: Warmup ( Let There Be Love ) 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
This track is famous for its combo of barbell presses and intense plate work, focusing on fatigue in the pectorals.
: The workout utilizes light to moderate weights with high repetitions (up to 800 reps per class) to achieve muscle fatigue and tone without bulk. Tempo Variation
Each track in BodyPump 87 is designed to fatigue a specific muscle group through high repetitions and varied tempos. Music: BodyPump 87 Playlist - - Di Hickman Barbell Bicep Curls (Mid-range and Full-range) and Mid-range
Lunges in BodyPump 87 can be performed using the barbell on the upper back or holding a heavy weight plate at the chest. The track emphasizes sustained unilateral training with a focus on deep, explosive pulses. Track 8: Shoulders Song: Scream & Shout – will.i.am feat. Britney Spears Focus: Deltoids and trapezius.
To maximize results and minimize injury risk while practicing this release, focus on these fundamental alignment rules:
The choreography hinges on 16 consecutive mid-range pulses during the emotional peaks of the song. Maintain a proud chest and avoid rocking the hips to cheat the weight up. 7. Lunges: Scream & Shout
Features clean and presses, rows, and deadlifts designed to work the posterior chain. BodyPump 87 Tracklist & Overview If you have
A fun, high-energy track that works the legs independently, challenging balance and strength.
This chest track was a two-part sequence: it began with classic bench presses performed with the barbell, followed by a series of chest flies and presses using lighter dumbbells. Many instructors recommended using a lighter weight for the second block to manage the fatigue.
Understanding the choreography is easier when you know the structure of each track. Here is the official music tracklist for BP87: I Love It - Icona Pop Squats: If I Lose Myself - OneRepublic Chest: Need You Now - Starkillers & Nadia Ali Back: Burn - Ellie Goulding Triceps: Ready Or Not - Chvrches Biceps: Play Hard - David Guetta Lunges: Here We Go - Triple 8 Shoulders: Get Up! - Korn Core: A Little Party Never Killed Nobody - Fergie Cooldown: Take Back The Night - Justin Timberlake Finding BodyPump 87 Choreography Notes PDF
This track is notorious for its quirky rhythm and relentless mid-range pulses. Instructors must lock in the 90-degree angle during pulses to maintain constant tension on the bicep brachii without resting at the top or bottom of the movement. Track 7: Lunges ( Flute )
For a visual breakdown of the shoulder rolls and deadlift patterns in the warmup: BP 87 Warmup HealthAndStrengthGym YouTube• 21 Sept 2013