BodyPump 87 was released in the autumn of 2013, marking a notable shift in the Les Mills program's direction. Following the lengthier squat tracks of previous releases, Release 87 introduced a shorter, more intense squat track. One of the most talked-about changes was the revamped warm-up, which moved away from the typical muscle-group-by-muscle-group approach to a series of two sets, preparing the body in a new way. The release also notably omitted standard push-ups, a move that some instructors missed.
“New progression: oblique crunches with legs in tabletop, but feet unweighted for final 30 seconds. This is cruel but necessary. Warn new participants.”
Deadlifts, Deadrows, Triple Deadrows, Squats (Mid Stance), and Upright Rows. bodypump 87 choreography notes pdf
The track features fast 1/1/2 tempos (down fast, hold, press up slow). Keep elbows pinned close to the face during overhead extensions to isolate the muscle. 6. Biceps: Crash & Burn
Track 2 features a high-energy, quirky brass beat that demands strict timing. The choreography introduces combinations of slow 4/4 tempos, bottom-half pulses to trap tension in the muscles, and fast 1/1 singles. BodyPump 87 was released in the autumn of
: Creating a deep muscular burn with combinations of full and half ranges of motion. Track 7: Lunges – If Ya Getting Down (Original Version)
Power up the posterior chain, including the lats, rhomboids, glutes, and hamstrings. The release also notably omitted standard push-ups, a
While official, copyrighted are exclusively distributed to certified instructors through the Les Mills Instructor Portal, this comprehensive guide provides a detailed breakdown of the tracklist, movement focus, and training benefits of this legendary release. BodyPump 87 Tracklist & Musical Blueprint
Track 9. Cool-down. The final page is softer, stretches annotated with gentle reminders: “breathe,” “lengthen.” The PDF ends the way good arguments should — with dignity, not pyrotechnics. In class, this is when the room exhales and bodies return to civil society; shoulders release grudges, wrists forgive previous sets, the bar lies quietly like a dismissed thought.
BodyPump 87 adheres to the high-repetition model where participants perform nearly per class. This approach is effective for both younger and older adults, as research indicates that low-load, high-rep training effectively improves bone density, strength, and cardiovascular health as we age. For optimal results, Les Mills recommends attending two to three classes per week , allowing at least one day of rest between sessions for muscle recovery.
A mix of barbell work, plate work, and bodyweight dips targets all three heads of the triceps.