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The choreography is what transforms the music into a workout. Here's a breakdown of the key moves and sequences for each track based on instructor notes and participant experiences.
Strengthen the rectus abdominis, obliques, and stabilizing muscles of the spine. bodypump 87 choreography notes pdf
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Focus on a smooth, constant pace. It involves wide-stance squats that test the endurance of your quads and glutes. This public link is valid for 7 days
Set to a high-energy, driving beat, the Squat track in BodyPump 87 is notoriously demanding. It features extensive bottom-half pulses designed to keep the muscles under constant tension. The choreography demands strict adherence to the 2/2 and 4/4 tempos before unleashing a barrage of singles that test cardiovascular endurance alongside leg strength. Track 3: Chest Song: Don't Stop The Party – Pitbull Focus: Pectorals, anterior deltoids, and triceps.
A mix of standard crunches, leg extensions, and hover (plank) variations. Can’t copy the link right now
BP87’s core is 5 minutes of continuous tension:
Since Les Mills protects its intellectual property aggressively (as they should), you cannot find a free, legal PDF on random file-sharing sites. Here is the legitimate path:
Look for reputable instructor blogs or fitness communities that have been active since 2013. 3. YouTube Training Videos
The track ends with a massive burnout set of overhead presses. Keep the core braced tightly to prevent the lower back from arching during the final repetitions. 9. Core: Troublemaker