Bodypump 87 Choreography Notes Pdf -
BODYPUMP 87 is a high-energy barbell workout release from Les Mills , originally launched in late 2013. Choreography notes for this release serve as a comprehensive instructional manual for certified instructors, detailing the specific movements, timing, and coaching cues required to lead a 55-minute full-body session. BodyPump 87 Tracklist & Choreography Overview Featuring tracks like Black Betty (Squats) and Don't Stop The Party (Chest), this release is designed to drive intensity through a mix of pop, rock, and electronic music. Key segments include: Warm-up: Let There Be Love – Christina Aguilera (preparing with deadlifts/cleans). Back/Shoulders: Again & Again and Crush On You (targeting muscle endurance). Core/Cooldown: Troublemaker and Here Without You (focusing on abdominal strength and recovery). Contents of Choreography Notes The Les Mills notes ensure consistency through key components: Track Focus: Specific training objectives for each track. Coaching Cues: Essential cues for proper setup and technique. Timing Tables: Breakdowns mapping movements to the music's beat. Connection & Motivation: Tips for engaging the class. For more specific information on the BodyPump 87 tracklist or moves, you can consult the official, detailed choreography notes. Music: BodyPump 87 Playlist - - Di Hickman
BODYPUMP 87 is widely regarded by the Les Mills community as a landmark release . Launched around October 2013, it introduced several "killer" innovations that have since become iconic, such as the "wider squat stance" and the unique combination of plate work in the core track. WordPress.com Track-by-Track Breakdown The choreography for this release focuses on high repetition with specific tempo patterns, such as the frequent use of Song Title Key Moves & Choreography Highlights "Let There Be Love" Features big, slow shoulder rolls, deadlifts ( counts), and slow clean and presses. "Black Betty" Iconic Track. Introduces the "wider squat stance" (one heel-toe out from wide) to better target glutes. "Don't Stop the Party" High-intensity "chest party" featuring a mix of presses with tempo patterns. "Again & Again" Reintroduces the Hang Clean with a specific "catch, stand, release" sequence to perfect form. "My Songs Know..." Highly rated as a favorite; heavy on repetitive patterns and dips to the beat. Uses hand weights for Hammer Curls instead of the bar to target the forearms and elbow flexors. "Sweet Nothing" Known as the toughest track of the release due to long periods of isolation that "sting". "Crush On You" Introduces the Standing T-Raise with plates to target the rear deltoids and upper back. "Troublemaker" Features the Alt. Leg Extension with Plate Crunch , a move designed to burn the entire midsection. "Here Without You" Standard cool-down involving hip, hamstring, and quad stretches. Reviewer Perspectives For Instructors : The choreography is noted for its simplicity and repetition , making it easier to learn but requiring precise coaching cues to keep members motivated through the "burn" in the lunges and biceps. For Members : It is praised for its groovy music and effective muscle-targeting moves. The inclusion of specific plate-only work (biceps/shoulders) provides a functional variety that breaks up the traditional barbell routine. Memorable Legacy : Even a decade later, instructors report that the "Black Betty" squat track remains a frequent request from participants due to its high energy and memorable rhythm. WordPress.com For a visual breakdown of the shoulder rolls and deadlift patterns in the warmup: BP 87 Warmup HealthAndStrengthGym YouTube• 21 Sept 2013 To see the specific hammer curl form used in the bicep track: BP 87 Biceps HealthAndStrengthGym YouTube• 21 Sept 2013 technical coaching cues for any of these tracks? Music: BodyPump 87 Playlist - - Di Hickman 19 Oct 2013 —
The BodyPump 87 release, launched in October 2013 , is remembered as a "classic" installment in the Les Mills barbell program, particularly noted for its high-energy squat track to "Black Betty". This release exemplifies the program's core philosophy: "The Rep Effect," which focuses on high-repetition, low-load training to exhaust muscles and build lean strength. Workout Structure and Exercise Highlights A standard BodyPump class follows a rigid 10-track sequence that targets all major muscle groups over approximately 55 minutes. Release 87 introduced specific technical variations to challenge veteran participants: Warmup : Focused on super slow shoulder rolls and triple-step deadlift sequences (three counts down, one up) to prep the posterior chain. Squats : Known for its intense "catch" with the glutes at the bottom of the movement, ensuring knees stay back for safety and maximum engagement. Chest : Introduced the Chest Fly , a variation designed to isolate the pectoral muscles by disengaging the triceps. Back : Featured the Hang Clean , an explosive move that serves as a technical bridge for mastering the traditional clean and press. Lunges : Utilized a Dynamic Plate Squat Press , a functional move that recruits the calves, hamstrings, and quads simultaneously. Core : Integrated the Hip Bridge , a posterior chain exercise focusing on the glutes and lower back. BodyPump 87 Tracklist The music selection for this release was highly praised by the community for its motivating tempo and recognizable artists. Muscle Group Song Title Warmup Let There Be Love Christina Aguilera Squats Black Betty Chest Don’t Stop the Party Pitbull ft. TJR Back Again & Again Nick Skitz & Basslouder Triceps My Songs Know What You Did In The Dark Fall Out Boy Biceps Sam and the Womp Lunges Sweet Nothing Calvin Harris ft. Florence Welch Shoulders Crush on You Core Troublemaker Olly Murs ft. Flo Rida Cooldown Here Without You 3 Doors Down Sources: Di Hickman's Blog , Les Mills official resources . Training Philosophy BodyPump 87 adheres to the high-repetition model where participants perform nearly 800 to 1,000 repetitions 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.
The Era of Euphoria: A Deep Dive into Bodypump 87 Choreography For Les Mills enthusiasts and instructors alike, certain releases transcend the status of a mere quarterly update and become historical landmarks. Bodypump 87 is undeniably one of those landmarks. Even years after its release, the search for "Bodypump 87 choreography notes PDF" remains a popular query. But why? What makes this specific release—often remembered as "The Euphoria Release"—so sought after? Is it the music, the muscle focus, or the specific athletic challenges embedded within the choreography? In this deep dive, we’re going beyond the basic 2/2 timing. We are analyzing the architecture of Bodypump 87, exploring why it remains a benchmark for strength training, and breaking down the key elements that made this release a rite of passage for participants worldwide. The Context: The "Euphoria" Threshold Bodypump 87 was released during a transitional period for Les Mills. The brand was moving toward heavier athletic loading and away from some of the more complex, dance-influenced choreography of the early 2000s. This release was defined by its title: Euphoria . It wasn't just a marketing tag; it was a physiological promise. The release was designed to push participants to a cardiovascular peak that felt distinct from standard endurance training. It required a mental toughness that forced you to disconnect from the pain and find that "euphoric" runner's high, even while holding a barbell. The Architecture of the Release When instructors pull up the choreography notes for BP87, they aren't just looking for the track listings; they are looking for the loading strategies . Here is what made the architecture of this release unique: 1. The Warm-Up: Setting the Stage The warm-up in Release 87 wasn't just about joint mobility; it was a foreshadowing of the aggression to come. It utilized tracks that built intensity quickly, demanding that participants load their bars heavy right from the start. The notes for the warm-up emphasized large range-of-motion squats and deadrows, priming the posterior chain for what would be a grueling leg track. 2. The Squat Track: Volume and Rhythm If you look at the PDF notes for the Squat track, the phrase "High Volume" appears frequently. BP87 introduced a rhythm structure that challenged the standard 3/1 or 2/2 counts. bodypump 87 choreography notes pdf
The Challenge: The track featured extended sets at the bottom range. This wasn't about bouncing; it was about isometric tension. The "Bottom Range" Focus: The choreography demanded that participants stay in the "hole" of the squat for extended counts. This forced the glutes and quads to work overtime, eliminating the ability to use momentum. It was a test of mental fortitude as much as leg strength.
3. The Chest Track: Endurance over Power? While many releases focus on heavy Power Pushups, Bodypump
Unlocking the Classics: A Guide to Bodypump 87 Choreography & Notes If you are a Les Mills Bodypump instructor, or an avid enthusiast trying to recreate your favorite tracks at home, you have likely searched for specific release notes. Among the most requested classic releases is Bodypump 87 . Released as part of the quarterly updates, Bodypump 87 is often remembered for its high-energy tracklist and challenging muscle endurance combinations. If you are looking for the "Bodypump 87 choreography notes PDF," this guide will explain what to look for, why this release is significant, and how to legally access the resources you need. Why Bodypump 87 is a Fan Favorite Before diving into the notes, it’s important to understand why this specific release remains popular years after its launch. BODYPUMP 87 is a high-energy barbell workout release
The Music Selection: Bodypump 87 featured a soundtrack packed with recognizable hits. From the motivating beat of the Squat track to the adrenaline-pumping cardio in the Lunge track, the music was designed to drive intensity. The Choreography Style: This release struck a balance between athletic simplicity and high-repetition burn. It is often cited as a "teaching benchmark" because the patterns are clean, logical, and perfect for demonstrating correct technique to new gym members.
What Are Choreography Notes? For the uninitiated, "choreography notes" are the written blueprints of a Les Mills class. While the official releases come with DVDs or video on demand, the PDF notes provide:
The Breakdown: Exact counts (e.g., "2 sets of 8 squats"). Options & Variations: How to modify the movement for beginners (Option 1) or amplify it for advanced athletes (Option 3). Key Teaching Cues: Specific phrases to say to ensure participants are safe and motivated (e.g., "Knees in line with toes," "Chest up"). Key segments include: Warm-up: Let There Be Love
Instructors rely on these PDFs to memorize the release before teaching it live. How to Access Bodypump 87 Notes (The Legal Route) It is crucial to address the copyright aspect of Les Mills programs. Les Mills International strictly protects its intellectual property. You will not find a legal, free download of the Bodypump 87 choreography notes PDF on a public Google search. Distributing these PDFs violates copyright law and compromises the value of the instructor certification. However, there are two legitimate ways to access them: 1. For Certified Instructors (Les Mills Unlimited) If you are a currently certified instructor, you have access to Les Mills Unlimited (formerly Instructor Portal). This database contains nearly every historical release.
How to find it: Log in to your portal, navigate to the Bodypump module, and scroll through the archives to Release 87. What you get: You can download the PDF notes, the music tracklist, and stream the master class video.