Tricep Extensions (French Press), Overhead Dumbbell Presses, and Tricep Dips.
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.
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. bodypump 87 choreography notes pdf
BodyPump 87 is celebrated by Les Mills instructors and participants as one of the most balanced, high-intensity releases in the program's history. Whether you are a certified instructor looking to analyze the choreography patterns or a fitness enthusiast tracking your workout history, understanding the structure of this specific release can elevate your training.
Two counts to lower the weight, two counts to lift. The bicep track was notable for the way
: Watch the masterclass video multiple times, then practice the moves full out to understand the weight selection for each track. Where to Find PDF Resources
This is an intense, cardio-strength hybrid track. The choreography features the classic Clean and Press combination paired with Triple Deadrows . Speed and power are emphasized during the musical drops, demanding high core stabilization to protect the lower back. Track 5: Triceps ( My Songs Know What You Did In the Dark ) Whether you are a certified instructor looking to
High-intensity crunch sequences mixed with hover (plank) variations. The fast tempo forces the deep core stabilizers to fire rapidly. Track 10: Cooldown Song: Try – P!nk Focus: Flexibility, alignment, and recovery.
The release concluded with a cool-down and full-body static stretch segment.
The music in BodyPump 87 is highly engaging and playful. Match your performance personality to the vibe of the song—be commanding during Track 4 (Back) and high-energy during Track 7 (Lunges).
While the official PDF is for certified instructors, the notes are essential for mastering "The Rep Effect". Key elements found in these guides include: BODYPUMP 42 Choreography Notes | PDF - Scribd