This track splits work between plates and the barbell. It starts with rear deltoid raises to target the upper back, shifts to lateral raises for shoulder width, and finishes with high-volume overhead barbell presses and push presses utilizing the legs for drive. Track 9: Core ( Troublemaker )
The music of BodyPump 87 drives the choreography. Every beat corresponds to a specific muscular contraction, utilizing Les Mills’ signature "Rep Effect" to exhaust muscles using lighter weights and high repetitions. Song Title Warm Up Chris Brown Track 2 Bom Bom Sam and the Womp Track 3 Sweet Nothing Calvin Harris feat. Florence Welch Track 4 Crush on You (Knifeparty Remix) Track 5 Troublemaker Track 6 He’s a Pirate (Tiësto Remix) Klaus Badelt Track 7 The Rockafeller Skank Fatboy Slim Track 8 Welcome to the Jungle Havana Brown Track 9 Trouble Track 10 He’s Next To Me Track-by-Track Choreography & Technique Breakdown Track 1: Warmup ( Warm Up )
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.
Because this release features rapid transitions (such as switching from the bench to the floor in the chest track), previewing the next movement early is crucial. Give your class a 4-count warning before any equipment changes.
In this article, we provide a comprehensive, printable guide covering every track of BP87—including rep counts, timing, and the key coaching cues that make this release shine.
BodyPump 87 utilizes the Rep Effect, a scientifically proven formula that exhausts muscles using light to moderate weights with high repetitions. This specific release is known for challenging transitions, unique timing shifts, and a heavy focus on the posterior chain. Key Technical Focus Areas
Light to moderate barbell, or a single heavy plate.
Scream & Shout – will.i.am feat. Britney Spears
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"
Look for the "Four phases of the squat" diagram in the official notes.
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 —
