Bodypump 87 Choreography Notes Pdf — Instant

Look for the "Four phases of the squat" diagram in the official notes.

Combines upright rows, overhead presses, and rotator raises. "Troublemaker" Olly Murs ft. Flo Rida

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This track plays with contrasting tempos—slow, grueling 4/4 drops followed by explosive 1/1/2 combinations (down fast, hold, slow return). The goal here is maximum chest expansion at the bottom of the movement. Track 4: Back ( Send Me On My Way )

Rectus abdominis, obliques, and transverse abdominis. Look for the "Four phases of the squat"

This track uses the power of the pop anthem to distract participants from intense quad and glute isolation.

Target the pectorals, anterior deltoids, and triceps. Flo Rida Do you need assistance mapping out for your class

This layer uses the emotional energy of the music to push participants past their self-imposed physical limits, creating the unique group fitness atmosphere Les Mills is famous for. Understanding Timing Abbreviations