Released during the golden era of high-energy EDM and functional strength, BodyPump 87 is famous for its brutal Back Track and the deceptive cardio rush of the Lunges. It strikes a perfect balance between heavy lifting (Squats) and high-repetition endurance (Shoulders).
If you are hunting for a PDF version of the notes, you likely need the Choreography Notes (the "script") or the Music Timing Sheet. Below is a reconstructed, detailed breakdown of the major tracks to help you study before you download the official materials.
Instructor Note: The PDF warns to "watch for shoulder creeping up" during the static hold. bodypump 87 choreography notes pdf
BP87’s biceps track is legendary. It uses a pyramid structure no other release has replicated.
Pyramid Notes:
Crucial Count: At rep 7 of the full range, hold for 4 seconds. That hold is the secret sauce of BP87.
If you look at the PDF notes for the Squat track, the phrase "High Volume" appears frequently. BP87 introduced a rhythm structure that challenged the standard 3/1 or 2/2 counts. Released during the golden era of high-energy EDM
If you are a trainee instructor or just love the workout, you can often memorize the choreography by watching the video and applying the "5 Key Elements" of Les Mills:
BP87’s core is 5 minutes of continuous tension: Oblique Twists: Seated, legs floating, twisting the barbell