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 —
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.
The heart of any BodyPump release is its ten-track journey. Each track targets a specific muscle group, and Release 87's lineup is particularly memorable. Below is the official tracklist as confirmed by multiple sources.
: Creating a deep muscular burn with combinations of full and half ranges of motion. Track 7: Lunges – If Ya Getting Down (Original Version) bodypump 87 choreography notes pdf
The Les Mills notes ensure consistency through key components: Specific training objectives for each track.
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.
To successfully teach BodyPump 87 or perfect your form as a participant, keep these three Les Mills coaching pillars in mind: To see the specific hammer curl form used
A fun, rhythmic track focused on functional core strength and rotational stability. Crunches, Cross-Crawls (Bicycles), and Planks.
Multiple tracks feature extra-slow templates (like 4/4 counts) to increase time under tension.
An intense track combining dynamic barbell overhead presses with precise plate work. The heart of any BodyPump release is its ten-track journey
Note to Instructors: Official Les Mills choreography notes, PDFs, and digital masterclass videos are proprietary materials protected by copyright law. They are exclusively accessible to certified Les Mills instructors via the official Les Mills Release App or the Instructor Portal. Always ensure you are sourcing your educational materials directly through official brand channels to maintain your certification compliance and access the most accurate, up-to-date safety guidelines.
“Start with a slow 2/2 pulse. No fast twitch until 2:18. Reason: 86’s squats caused too many early quad blowouts. We rebuild from the glutes first.”
Core engagement, joint lubrication, and establishing clean lifting posture.
Cardio-strength integration peaks here. The track features multiple blocks of consecutive Clean & Presses. Focus on driving through the legs to launch the bar upward, catching it safely with soft knees. Track 5: Triceps ( Don't Vertigo ) Purpose: Isolate the three heads of the triceps.
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