Three slow counts to lower, one explosive count to return to the starting position.
This track utilizes a mix of barbell overhead presses, standing lateral raises, and rotator cuff pulls. The "Flute" drop signals the start of high-repetition overhead work where maintaining a braced core is essential. Track 9: Core Song: Goin' In – Jennifer Lopez feat. Flo Rida
Utilizing both plates and the barbell, the shoulder track is heavily segmented. It starts with standing lateral raises and rotator cuff intervals using plates, transitions into heavy overhead barbell presses, and concludes with a brutal push-up sequence on the floor to completely exhaust the shoulder girdle. Track 9: Core Song: Trouble – P!nk bodypump 87 choreography notes pdf
Optional progressions to challenge core stabilization during lower body tracks.
– Tonight I'm Getting Over You (Original Version) Focus : Full-body flexibility and heart rate recovery. Choreography Highlights and Timing Patterns The Squat Track ( Thunderstruck ) Three slow counts to lower, one explosive count
A standard BodyPump class follows a rigid 10-track sequence that targets all major muscle groups over approximately 55 minutes. Release 87 introduced specific technical variations to challenge veteran participants:
Track 2. Squats. The notes give weight ranges, set tempos: down for four, up for two. On paper it’s arithmetic. In practice it’s negotiation — between ego and breath, between the rigour of form and the seductive siren of one more rep. The PDF shows a break into pulses and holds; the instructor’s voice, guided by those words, will become a metronome for bodies that invent their own stories between beats. It is here, under load, that discipline sprains into revelation — a quiet recognition of what the legs can carry. Track 9: Core Song: Goin' In – Jennifer Lopez feat
If you are a certified instructor, you can access these materials through the (also known as the Les Mills "Zone"). This is the only source for the official PDFs. The search results show that some third-party websites may claim to sell "complete video, music and notes," but accessing material through unofficial channels can compromise the integrity of the program.