Bodypump 87 Choreography Notes Pdf Jun 2026

This track splits time between the bench and standing positions. It incorporates tricep dips, overhead plate extensions, and tricep press-ups. The choreography notes warn instructors to monitor elbow flaring during the fast-paced singles. Track 6: Biceps Song: Slow Down – Showtek Focus: Biceps brachii and brachioradialis.

Showtek’s heavy beats dictate a brutal series of mid-range pulses. The choreography eliminates almost all recovery time, utilizing the "bicep row" to briefly shift focus before returning to relentless 2/2 barbell curls. Track 7: Lunges Song: Bom Bom – Sam and the Womp Focus: Glutes, quadriceps, and calves.

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 )

Crunches, Leg Extensions, and Planks with hip dips. bodypump 87 choreography notes pdf

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This ab track was designed to be more comprehensive. It started with traditional weighted crunch sequences and then transitioned into a series of glute bridges and leg lifts, working the entire "powerhouse" - both the abdominals and the glutes. This track splits time between the bench and

The bicep track was notable for the way the music aligned with the movement. The choreography used a "halves and singles" rep pattern, which some instructors found repetitive when using a barbell, prompting them to switch to dumbbells or weight plates for a better range of motion.

Combines upright rows, overhead presses, and rotator raises. "Troublemaker" Olly Murs ft. Flo Rida

The BodyPump 87 release, launched in October 2013, is a hallmark of the Les Mills barbell program, known for its high-energy playlist and focus on the "Rep Effect". This fitness method utilizes high repetitions with low to moderate weights to exhaust muscles and create lean body mass. Choreography and Tracklist Structure Track 6: Biceps Song: Slow Down – Showtek

Sit the hips back and down. Ensure knees track directly over the toes and do not cave inward. Keep the chest proud to protect the lower back. Track 3: Chest ( Sweet Nothing )

Les Mills BodyPump 87 is celebrated by fitness instructors and enthusiasts alike as one of the most balanced, high-intensity releases in the program's history. Released in the fall of 2013, this specific edition perfectly marries driving electronic beats with scientifically backed rep volumes to deliver the ultimate full-body workout.

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Preparing the joints, increasing core temperature, and introducing the movement patterns used later in the class.

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.