Bodypump 87 Choreography Notes Pdf -

Bodypump 87 Choreography Notes PDF: A Comprehensive Guide

Introduction

Bodypump 87 is a high-energy group fitness class that combines strength training with cardio exercises. As an instructor, mastering the choreography is essential to delivering a fun and effective workout for your participants. This article provides an overview of the Bodypump 87 choreography notes in PDF format, including key exercises, steps, and tips for teaching.

What is Bodypump 87?

Bodypump 87 is a 55-minute group fitness class that focuses on strength training using light weights and high repetitions. The class is designed to work the entire body, with a emphasis on legs, arms, and core. The choreography is set to upbeat music and includes a mix of squats, lunges, deadlifts, and upper body exercises.

Key Exercises in Bodypump 87

The following exercises are featured in Bodypump 87:

  1. Squats: A fundamental exercise in Bodypump 87, squats work the legs, glutes, and core.
  2. Lunges: Lunges target the legs, glutes, and hips, and are a key exercise in the class.
  3. Deadlifts: Deadlifts work the entire body, including the legs, back, and core.
  4. Bicep Curls: Bicep curls target the arms and are a great exercise for building strength and endurance.
  5. Tricep Dips: Tricep dips work the arms and are a key exercise in the upper body segment.

Bodypump 87 Choreography Notes PDF

The Bodypump 87 choreography notes PDF provides a detailed guide to the class, including:

  1. Track List: A list of the songs used in the class, along with their corresponding exercise sets.
  2. Exercise Sets: A breakdown of each exercise set, including the number of repetitions, sets, and rest periods.
  3. Choreography: A step-by-step guide to the choreography, including footwork, arm movements, and transitions.
  4. Modification Options: Tips for modifying exercises to suit different fitness levels.

Tips for Teaching Bodypump 87

  1. Familiarize yourself with the choreography: Practice the class before teaching to ensure you're comfortable with the exercises and choreography.
  2. Focus on proper form: Encourage participants to focus on proper form and technique throughout the class.
  3. Provide modifications: Offer modification options for participants who may need them, such as switching to lighter weights or modifying exercises to reduce impact.
  4. Keep the energy high: Keep the energy level high throughout the class by using motivational cues and encouragement.

Conclusion

Bodypump 87 is a fun and effective group fitness class that combines strength training with cardio exercises. By mastering the choreography and providing a supportive and motivating environment, instructors can help participants achieve their fitness goals and have a great time doing it. Download the Bodypump 87 choreography notes PDF to get started with teaching this high-energy class.

Download Bodypump 87 Choreography Notes PDF

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Additional Resources

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 bodypump 87 choreography notes pdf

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

Get Ready to Pump Up Your Fitness: BODYPUMP 87 Choreography Notes PDF

Are you a fitness enthusiast looking for a new challenge? Do you enjoy group fitness classes and want to take your workout to the next level? Look no further than BODYPUMP 87, the latest release from Les Mills International. In this blog post, we'll dive into the details of BODYPUMP 87 and provide you with a downloadable choreography notes PDF to help you master the latest moves.

What is BODYPUMP?

BODYPUMP is a group fitness class that combines elements of Pilates, yoga, and aerobics with strength training to provide a full-body workout. The class is set to upbeat music and features a variety of exercises that target different muscle groups, including the upper body, lower body, and core.

BODYPUMP 87: The Latest Release

BODYPUMP 87 is the latest release from Les Mills International, and it's packed with new and exciting choreography. The class features 30 tracks of music, each with its own unique moves and exercises. From squats and lunges to presses and curls, BODYPUMP 87 has something for everyone.

Choreography Notes PDF: Your Guide to Mastering BODYPUMP 87 Bodypump 87 Choreography Notes PDF: A Comprehensive Guide

To help you get the most out of BODYPUMP 87, we've put together a comprehensive choreography notes PDF. This detailed guide includes:

With our choreography notes PDF, you'll be able to:

Download Your Free Choreography Notes PDF

Ready to get started with BODYPUMP 87? Click the link below to download your free choreography notes PDF:

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Tips for Instructors

If you're a fitness instructor looking to teach BODYPUMP 87 classes, here are a few tips to keep in mind:

Conclusion

BODYPUMP 87 is a fun and challenging workout that's perfect for fitness enthusiasts of all levels. With our choreography notes PDF, you'll be able to master the latest moves and take your fitness to the next level. So why wait? Download your free PDF today and get ready to pump up your fitness!

Share Your Experience

Have you tried BODYPUMP 87 yet? Share your experience with us in the comments below! What did you think of the choreography? How did you find the workout? We'd love to hear your feedback and see your progress photos!

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" Squats : A fundamental exercise in Bodypump 87,

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 —

Tricep Extensions (Track 5)

Page 2-10: Track-by-Track Scripts

Include columns for:

The Anatomy of the Pain:

PDF Search Tip: The official notes for BP87 refer to this as "The Power Justice track." Look for the specific bar path diagram for the Clean and Press transition.

Track 4: Triceps – The Skull Crusher

Music Style: Electro House Timing: 4:45

2. For Enthusiasts (Les Mills+)

If you are not an instructor but want to do the workout at home, you can subscribe to Les Mills+.