Standard 2/2 and 4/4 cadences. Instructors must cue the transition from deadlifts and deadrows into upright rows and clean & presses early to ensure participants establish the correct physical rhythm before the weight increases in subsequent tracks. Track 2: Squats Song: Love Me (Original Mix) – DJ Fresh feat. Jacob Plant Focus: Quadriceps, glutes, and hamstrings.

Bicep Curls (Barbell), Mid-Range Pulses, and Dumbbell Hammer Curls.

The release, launched in October 2013 , is remembered as a "classic" installment in the Les Mills barbell program, particularly noted for its high-energy squat track to "Black Betty". This release exemplifies the program's core philosophy: "The Rep Effect," which focuses on high-repetition, low-load training to exhaust muscles and build lean strength. Workout Structure and Exercise Highlights

BodyPump 87 features a high-energy playlist spanning rock, pop, and electronic dance music. Each song is carefully selected to match the heart rate profile and movement velocity of its respective muscle group. Muscle Group / Phase Song Title Artist (Original/Cover) Let There Be Love Christina Aguilera Track 2 Black Betty Track 3 Don't Stop The Party Pitbull ft. TJR Track 4 Send Me A Sign Gammer & Whizzkid Track 5 Don't Vertigo (Mashup) Daddy's Groove vs. David Guetta Track 6 Bom Bom Sam and the Womp Track 7 Flute New World Sound & Thomas Newson Track 8 Thunderstruck Hells Bells Track 9 Brunette Track 10 The Repetition The Specimen Detailed Track-by-Track Choreography Breakdown Track 1: Warmup ( Let There Be Love )

BodyPump 87 leverages unweighted or plate-only lunges to focus on deep range and plyometric tension. Expect a massive volume of bottom-half pulses that create an intense muscle burn. Track 8: Shoulders Song: Flute – New World Sound & Thomas Newson Focus: Anterior, lateral, and posterior deltoids.

If you need help preparing for a class or analyzing a specific track, please let me know: Which are you focusing on? Are you prepping as an instructor or a participant ?

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.

The Ultimate Guide to BodyPump 87: Tracklist, Choreography, and Master Class Insights

Track 5. Triceps. Short and sharp on paper, like punctuation. The choreography suggests tempo changes so minor you barely notice them in writing; in motion they are everything. A slight pause at the elbow, a whisper of a slower negative — suddenly the muscles complain in a new vocabulary. The PDF is a translator, reducing nuance to shorthand so the instructor can speak plainly in the room.