Bodypump 87 Choreography Notes Pdf

The official choreography notes for BODYPUMP 87 are protected copyrighted materials intended for certified Les Mills instructors. These documents are typically accessed through the Les Mills Instructor Portal Les Mills Releases App

While the full PDF is not publicly available for free download due to licensing restrictions, you can find the tracklist and key focus areas for this release below to help with your class planning:

How to learn Les Mills group fitness releases - A Lady Goes West

Here’s a short, fictional backstory—imagining how a document titled "BodyPump 87 Choreography Notes PDF" might have come to be.

Title: The 87th Beat

The file name: bodypump_87_choreo_notes_FINAL.pdf

It was 11:47 PM on a Tuesday when Glen, a seasoned Les Mills choreographer, finally typed “FINAL” into the file name for BodyPump 87. His home studio—a converted garage with a whiteboard covered in rep counts and muscle-group blocks—smelled of old rubber mats and cold coffee.

This release was different. He could feel it. bodypump 87 choreography notes pdf

The notes inside the PDF told a quiet war story:

Track 1 – Squats (5:48) “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.”

Glen had watched 200 instructors test-track this. Three of them cried—not from pain, but from the emotional release of holding a deep squat for 64 counts while “Hear Me Now” by Alok built like a rising tide.

Track 4 – Back (4:52) “Wide grip, then close. Transition at 2:31. Do NOT let participants drop weight for the clean and press—this is about thoracic extension, not speed.”

That cue came from a physio in Melbourne who emailed Glen after release 85: “Too many rounded shoulders. Remind them: proud chest, even on the last rep.”

Track 7 – Lunges (5:02) “No forward lunges this time. Only reverse + lateral. Reason: knee stability data from 2023. Add a 10-second iso-hold at 3:44. Playlist: ‘Lose Control’ (Meduza). The drop aligns with the hold. Tested it live—goosebumps at 3:47.”

Glen had inserted a handwritten note in the PDF margin (later typed for clarity): “If you hear sobbing during the hold, it’s working. Don’t stop the music.” The official choreography notes for BODYPUMP 87 are

Track 9 – Core (4:11) “New progression: oblique crunches with legs in tabletop, but feet unweighted for final 30 seconds. This is cruel but necessary. Warn new participants.”

One beta tester wrote back: “I felt muscles I forgot I had.” Glen smiled. That’s the point.

The final page of the PDF wasn't choreography. It was a message to instructors:

“87 is not about max weight. It’s about max control. If your class leaves smiling but unable to laugh without their abs hurting, you’ve done it right. See you on the floor.”

The file was uploaded at 12:03 AM. Within 24 hours, 14,000 gyms worldwide would download it. And somewhere, a participant would hit that lunge hold at 3:44, feel the bass drop, and think: “I can do one more.”

And Glen, asleep by then, would dream in rep counts.

Want me to turn this into an actual printable set of fictional choreography notes (track by track, with timing cues)? “87 is not about max weight

BodyPump 87 Choreography Notes PDF: The Ultimate Breakdown for Instructors

Searching for the "BodyPump 87 choreography notes PDF" is a rite of passage for any LES MILLS instructor preparing for launch day. Whether you are a new instructor looking to master the tracks or a veteran needing a refresher on that tricky Clean and Press count, you’ve come to the right place.

Disclaimer: Les Mills owns the copyright to all official BodyPump choreography. This article serves as a study guide and summary of the public tracklist and known movement patterns for Release 87. Always use your official Instructor Portal for the licensed PDF.

Track 7: Shoulders – The Upright Row Gauntlet

Music Style: Tribal Techno Timing: 5:30

Track 2: Chest – Heavy Load, Slow Tempo

  • Rep Speed: 2/2 count (2 seconds down, 2 seconds up)
  • Equipment: Heavy plate or barbell

Choreography Structure:

  1. Bench press – 8 reps (slow)
  2. Overhead press (seated) – 8 reps (slow)
  3. Flyes – 8 reps (extra slow, 3/3 count)
  4. Repeat the block 3 times

Critical Note for your PDF: The flyes in BP87 are unique. Instead of a standard pec fly, Les Mills uses a wide-grip press for the first 4 reps, then a narrow-grip press for the last 4 reps. Label this clearly in your BodyPump 87 choreography notes PDF to avoid chaos on the floor.

Track 6: Lunges – Steady State

Compared to other tracks, BP87 lunges are straightforward. This is your recovery track for the lower body.

  • 32 alternating forward lunges
  • 16 side lunges (right)
  • 16 side lunges (left)
  • Repeat the circuit twice

Note for PDF: No pulses in this track. Emphasize depth over speed.