B66C

RELEASE

PRESENTERS FROM NEW ZEALAND

66

FEATURES

‧ SQUAT STUDY: THE SCIENCE OF THE REP EFFECT™ ‧ THE ART OF CONNECTION: PART 2 ‧ BODYCOMBAT COACHING ‧ IMPROVING SPEED IN BODYCOMBAT ‧ THE HISTORY OF MARTIAL ARTS

OUR

DECLARATION OF INTENT

The Les Mills global family is made up of 16,000 fitness clubs, 100,000 instructors and millions of participants from 112 countries around the globe.

SEPARATED BY GEOGRAPHY, RELIGION, RACE, COLOR AND CREED, WE ARE UNITED IN OUR LOVE OF MOVEMENT, MUSIC AND THE PURSUIT OF HEALTHY LIVING, BOTH FOR OURSELVES AND OUR PLANET. AT LES MILLS WE BELIEVE IN THE DIGNITY OF EACH INDIVIDUAL WITHIN OUR COMMUNITY AND STRIVE TO RESPECT THE RIGHTS AND FREEDOMS OF ALL. In our choice of role models, music and movements we understand that different people and societies have different standards of dress, popular culture and dance.

WE ALSO KNOW THAT WHAT IS CONSIDERED APPROPRIATE IN SOME CONTEXTS CAN BE SEEN AS INAPPROPRIATE IN OTHERS.

As a company that leads group fitness experiences for millions of people every day, we walk a fine line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected. Choosing, licensing and matching choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references that may cause offense. If we can, sometimes there will be an alternative track (at the bottom of the track list) for you to use instead.

WE EMBRACE OPEN COMMUNICATION WITH OUR GLOBAL FAMILY SO DIFFERENCES OF OPINION CAN BE EXPRESSED, AND COMPROMISES REACHED. ABOVE ALL, WE ARE PASSIONATE ABOUT DELIVERING LIFE-CHANGING FITNESS EXPERIENCES, EVERY TIME, EVERYWHERE.

BLAH BEANDLOUD HEARD Tell us what you think of this release. Visit lesmills.com/BLAH

Hey instructors! When it comes to mixing up past releases, please try to teach most tracks from the past 20 releases, with the odd ‘throwback’ track from BODYCOMBAT 20 onwards. Use common sense and be mindful of not selecting tracks with lots of similar moves. Always teach with the current coaching model in mind.

BODYCOMBAT 66

Squat Study: The Science of THE REP EFFECT™ The Art of Connection: Part 2 BODYCOMBAT Coaching Improving Speed in BODYCOMBAT The History of Martial Arts

CONTENTS

TRACK

ARTIST

Everybody (Jump Smokers Remix)

UPPER BODY 1a WARMUP LOWER BODY 1b WARMUP

2 COMBAT 1 POWER 3 TRAINING 1

4 COMBAT 2 POWER 5 TRAINING 2

2012 Sony Music Entertainment Australia Pty Ltd. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Mercer, Morgan, Bellesini, Merciadez, L. Pearce, J. Pearce, Smith, Tohi, Orrosquieta

Everybody (Jump Smokers Remix)

2012 Sony Music Entertainment Australia Pty Ltd. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Mercer, Morgan, Bellesini, Merciadez, L. Pearce, J. Pearce, Smith, Tohi, Orrosquieta

Justice Crew

2:19

Justice Crew

2:13

Dibby Dibby Sound (feat. Ms. Dynamite) [The Partysquad DJ Fresh & Jay Remix] 4:19 2013 Ministry of Sound Recordings Ltd. Under exclusive license to Hussle Recordings, Fay feat. Ms. a division of Ministry of Sound Australia Pty Ltd. www.ministryofsound.com.au. Dynamite Written by: Stein, Fagin, Daley, The Invisible Men Karate

2014 SpinninRecords.com, under exclusive license to Hussle Recordings, a division of Ministry of Sound Australia Pty Ltd (www.ministryofsound.com.au). Licensed courtesy of Ministry of Sound Australia Pty Ltd. Written by: R3hab, Ferruccio Tebaldi, KSHMR

Titanium

2015 Les Mills Music Licensing Ltd. Written by: Furler, Tuinfort, Guetta, Wall

Hey Mama

R3hab & KSHMR

5:24

The Salty Mix

6:55

2015 Les Mills Music Licensing Ltd. Written by: Tuinfort, Guetta, Maraj, Dean, Douglas, Rexha, Furler, A. Lomax, J. Lomax, Minaj, Van De Wall

Highland Eighth 5:55

Pieces

Chase & Status 1:58 feat. Plan B

Pieces

Chase & Status 4:13 feat. Plan B The 4:21 Carbonated Kick

Courtesy of the Universal Music Group. Written by: Ballance-Drew, Kennard, Milton

Courtesy of the Universal Music Group. Written by: Ballance-Drew, Kennard, Milton

6 COMBAT 3

Get Over It

7 MUAY THAI POWER 8 TRAINING 3

The Black Pearl (Rui Festival Edit)

Scotty

4:54

Reach Out

Cat Knight, Dougal & Gammer

7:27

Bounce

Courtesy of the Universal Music Group. Written by: Riley, Sims, Paap, Kelly, Hadfield, Olatunji

Iggy Azalea

2:40

Courtesy of the Universal Music Group. Written by: Riley, Sims, Paap, Kelly, Hadfield, Olatunji

Iggy Azalea

0:18

Imagine Dragons

3:43

2015 Les Mills Music Licensing Ltd. Written by: Henley, Frey

2015 LNG Music. Written by: Badelt, Zimmer

2008 Essential Platinum. Written by: Clarke, Lee, Knight, Rodriguez

9 CONDITIONING Bounce 10 COOLDOWN

Bleeding Out

Courtesy of the Universal Music Group. Written by: Grant, Reynolds, Sermon, McKee, Mosser

© Les Mills International Ltd 2015

BODYCOMBAT 66 EXPRESS FORMATS 30 MINUTES

45 MINUTES

Track 1a Upper Body Warmup Track 1b Lower Body Warmup Track 8 Power Training 3 Track 4 Combat 2 Track 6 Combat 3 Track 10 Cooldown (approx 2 mins) TOTAL TIME 28:34

Track 1a Upper Body Warmup Track 1b Lower Body Warmup Track 2 Combat 1 Track 3 Power Training 1 Track 4 Combat 2 Track 5 Power Training 2 Track 6 Combat 3 Track 7 Muay Thai TOTAL TIME 44:24

CREDITS

Dan Cohen – Choreography & Music Rachael Newsham – Choreography & Music Dr Jackie Mills – Chief Creative Officer Diana Archer Mills – Creative Director Bryce Hastings – Technical Consultant Eden Graziani – Program Planner

Please note: Due to track timings, we have omitted the Cooldown track for this format. Please advise your class to do their own stretches to assist recovery. Please note: The 30 and 45-minute class formats have been customized for this release. In the future when you mix and match using different releases, please use the standardized express formats found in the Instructor Education section on www.lesmills.com

KEY AIK BJJ BOX CAP KAR KB KF MA MMA MT TKD B up Br C cts C br F&B

Aikido Brazilian Jiu Jitsu Boxing Capoeira Karate Kick-boxing Kung Fu Martial Arts Mixed Martial Arts Muay Thai Tae Kwon Do build up bridge (non-chorus) chorus counts chorus bridge forward and backward

HOH Instr Intro L mins O/H OTS Outro PC QC R Ref Seq V Vox

hands on hips instrumental introduction left minutes over head on the spot last few bars of music pre-chorus quiet chorus right Reference sequence verse voice preview

The Fine Print Les Mills’ instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources provided to you as a Les Mills’ certified instructor to enable you to learn each new release and teach it in Les Mills’ licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills’ instructor resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

BODYCOMBAT 66

BODYCOMBAT 66

From L to R: Dan Cohen, Rachael Newsham Combining the fundamentals of mixed martial arts training, modern music, and combinations that are simple to follow is absolutely the recipe for success in this release. The key to explosive striking is understanding movement control, knowing when to increase the intensity and when to dial it back down again. BODYCOMBAT 66 has a strong focus on progressive layering, starting with a basic strike and then adding small changes to allow the members in class to tailor each exercise to suit them, so they can truly take control of their workout. Karate and Muay Thai are featured early on in the class, setting the scene for an action-packed cardio hit.

BODYCOMBAT Presenters

Dan Cohen (New Zealand) is co-Program Director for both BODYCOMBAT and CXWORX, an International Master Trainer for BODYPUMP, and a passionate mixed martial artist based in Auckland.

Integrating Squats, Lunges, and Corkscrew Pushups strengthens the body and builds incredible striking power. Interval training plays a large role in this release and is one of the most popular ways to burn fat, build stamina, and get fitter! This release has so many highlights – from Titanium punching, Get Over It kicking or even descending on The Black Pearl elbows – it’s difficult to choose a favorite track! So… enjoy this workout and train hard. Keep it real and stay with the fight! Dan & Rach

Rachael Newsham (New Zealand) is co-Program Director of BODYCOMBAT and Program Director of SH’BAM. She is based in Auckland.

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited. Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand, PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.

© Les Mills International Ltd 2015

SQUAT STUDY

THE SCIENCE OF THE REP EFFECT™ The fitness industry is constantly searching for training methods that will burn the most amount of calories in the shortest time possible. When it comes to resistance training, what is the best approach to maximizing caloric expenditure? THE REP EFFECT We know that lifting weights is one of the fastest ways to burn calories and create lean muscle. LES MILLS BODYPUMP™ is based on the principle that lifting lighter weights for a high number of repetitions will create the same workload as the more traditional approach of lifting heavy weights for fewer reps. The high number of repetitions generates muscular fatigue to tone and strengthen the body and burn calories. We call this THE REP EFFECT. One of the most important factors that affects calorie expenditure is the activity of large muscle groups. Let’s consider the Squat. The effort required to perform this exercise is influenced by two variables: the load we are lifting, and how fast we are lifting it or the total distance we move in a specific time interval. So what causes the greatest energy output – slow or fast contractions? Or – in BODYPUMP language – a slow 4/4 tempo, or the faster Singles? Previous studies have conflicting answers to this question. The argument for using slow contractions is that you spend more time controlling the movement – therefore reaching fatigue more quickly. On the opposing side, the support for using fast contractions is based on the recruitment of inefficient fast-twitch muscle fibers, which requires more energy.

BODYCOMBAT 66

The existing disagreement between training methods led us to put weight and speed in BODYPUMP Squats to the test, as outlined below. We took 15 participants, between the ages of 18 and 40 years, and had them perform four separate Squat conditions in a random order. Each condition was devised to produce the same amount of work for 4 minutes. Here’s how the four conditions looked: [WORK = LOAD ON BAR x NUMBER OF REPETITIONS IN 4 MINUTES] • Condition #1: 5 kg (11 lb) lifted at a contraction speed of 1 second = 120 repetitions • Condition #2: 10 kg (22 lb) lifted at a speed of one contraction every 2 seconds = 60 repetitions • Condition #3: 15 kg (33 lb) lifted at a speed of 3 seconds = 40 repetitions • Condition #4: 20 kg (44 lb) lifted at a speed of 4 seconds = 30 repetitions altogether The key factor to consider with each of these four conditions is the fact that the amount of work done in each of them was exactly the same.

You can see this in the following simple formula: work equals force times distance – which, in this case, was weight multiplied by speed. WORK = FORCE x DISTANCE #1 WORK = 5KG x 120 REP = 600 #2 WORK = 10KG x 60 REP = 600 #3 WORK = 15KG x 40 REP = 600 #4 WORK = 20KG x 30 REP = 600 The work output was exactly the same in each of the four conditions, allowing us to compare the calorie expenditure values. The results proved conclusively that the faster tempos burned the most calories. Despite the fact that they were lifting a smaller weight, participants expended 29.3% more energy during the 5 kg conditions with faster repetitions compared to the 20 kg condition with a slower tempo. In other words, it’s the speed of the movement that generates the greatest energy expenditure – not the weight of the load.

It’s likely that the higher rate of energy expenditure, despite the lighter loads, is due to the recruitment of faster-acting muscle fibers. Simply put, we burn the most calories when we lift a lighter weight for faster repetitions. To get the best from BODYPUMP, you need to keep the fast tempo AND increase your weights. Once you have achieved a base training level, increasing your weights progressively will really maximize the amazing results this program has to offer. So there you have it – proof that BODYPUMP truly is the ultimate calorie-burning workout as we complete over 800 reps in every class!

© Les Mills International Ltd 2015

THE ART OF CONNECTION PART: 2 Without connection, we don’t have group fitness. We want our participants to have a fitness experience in our classes, not just attend another workout. To create these experiences our members need to feel connected to the music, to the workout, and to YOU. There are multiple ways that you can create this connection in your classes, so we decided to ask some of our top instructors around the world how they connect with their participants. Here’s what they said… Talk to people before the class starts. Get to the studio early and make time to chat to your members. Learn a bit about them. Get to know your members in class and find out what their fitness goals are. Then, when you see them achieving those goals (for example, completing a full Pushup on their toes), acknowledge and congratulate them! Welcome your new people. Smile at them, reassure them that you’re going to look after them, and offer SMARTSTART as a fantastic way to build up their fitness gradually. Explain what’s involved; for example, in a BODYPUMP™ class, you can help them set up their equipment and advise on weight selection.

BODYCOMBAT 66

Learn their names and use them during class. Be real. Be yourself when you’re on stage – don't put on a big instructor act! Think of your class as though you’re hanging out with your best friends; it’ll make it so much easier to create a natural connection with people. Make eye contact and use praise. Acknowledge and congratulate them on their efforts during and at the end of each class! Ask for feedback and offer to help with any questions after class. Allow time at the end of the class to answer questions and perhaps offer tips that can help them with their training. It’s all about experimenting to find what works for you. Be brave enough to try these tools in your next few classes to create meaningful connections with your members. You won’t believe the difference these will make!

© Les Mills International Ltd 2015

BODYCOMBAT COACHING BODYCOMBAT has evolved! You will have noticed that there have been a few changes in recent releases – both to the workout and to the coaching. Here’s a brief rundown of what’s changed, and how you can deliver a class that leaves even the newest person in the room feeling like a bad-ass! SIMPLE SEQUENCES The choreography has been simplified, which means that the sequences are easier to follow. The simplicity of the sequences enables us to hit the intense training zones quicker and gives beginners the chance to nail the combinations sooner. It also means that experienced participants have the opportunity to drive their workout through the roof! This will ensure that everyone feels successful and even our first-timers can leave the class feeling like they ‘nailed it’. COACHING So what’s new with our coaching? When you watch the Masterclass footage you’ll see that we’ve created some space inside the coaching for Layer 1. This provides time for the basics to land, which helps our beginners to BODYCOMBAT to feel successful from their very first class. It’s just the simple stuff. It’s about what stance, what guard and what you need to do to prepare for the strike. Research tells us that the people in our classes want to move well, and improve their technique over time. By providing a clear Setup Cues – explaining exactly how to perform each move – we will provide the people in our classes with a strong foundation. Then, once they understand HOW to perform the move, we can enhance the workout by adding speed, range, educating them about the history, etc. So let’s break this down:

BODYCOMBAT 66

LAYER 1 Layer 1 is all about delivering the essential information on the stance, guard, how to prepare for the strike, and on the strike itself. Think: direct, short and sharp cues. LAYER 2 Layer 2 is where we manage intensity, educate our participants and help them to improve their movements. For example, “To intensify the work in Capoeira, you need to get low in the legs to strengthen the glutes and the quads.” Then we educate people by telling them, “When practising Capoeira you need to understand that there are three different parts: one is the fight, two is the game, and three is the dance.” You will also see greater visibility of options in the Masterclass footage, allowing you to cater to all fitness levels. LAYER 3 Layer 3 is where we motivate everybody to hang on in there till the end. We use a combination of extrinsic motivators: “Drop a little lower in those Pushups and you’ll shape and tone your upper body”; intrinsic motivators: “Push hard now and you’ll be buzzing for the rest of the day”; dissatisfaction (or challenging) cues: “I know you guys have got some more speed in those Jabs – let’s see it!”; and positive cues: “I’m seeing great depth in those Lunges – you guys are nailing it.” It’s all about being mindful and going into each class thinking of your beginners. This is what will keep your classes full AND keep your members coming back for more! When you teach your very next BODYCOMBAT class, think about this: put yourself in the place of an absolute beginner. Make sure you give them those Layer 1 basics – and check to see they’ve got them – before you move on to Layer 2. Then use a mixture of motivation techniques to drive them to the finish line. Enjoy!

© Les Mills International Ltd 2015

IMPROVING SPEED IN

BODYCOMBAT

Using more speed in our punch and kick patterns in BODYCOMBAT increases intensity. The faster you move, the more muscle fibers you activate. This means you burn more calories during the class and – if you reach maximum training zones – afterwards as well (EPOC). THE SECRET TO SPEED: RELAX

The key to creating speed when punching and kicking is in the relaxation phase between the 2 contractions of the strike. A previous study* has shown that there is a contract–relax–contract cycle during forceful and quick strikes – so-called “double peak muscle activation”: 1. An initial peak of muscle activation occurs at the start of the strike, as the muscles tense to generate force 2. This is followed by a relaxation phase to allow the speed of the movement to increase 3. A second contraction takes place in the final moment of the strike (at the moment of ‘contact’ with the opponent)

HOW DO WE APPLY THE SCIENCE TO BODYCOMBAT?

In the Education session on the DVD, the first big peak on the graph occurs when Dan contracts his muscles to prepare for the strike. This is followed by a trough – indicating that he has relaxed his muscles – so you see less activity on the chart. At the last second he tenses again as he ‘lands’ the punch. It’s the relaxation phase that enables the body to move fast. The more force you apply to the movement, ie ‘muscling’ the punch, the slower you will actually move. This contraction–relaxation–contraction state is replicated in other areas of the body – particularly the legs and the core.

*McGill, S.M., Chaimberg, J.D., Frost, D.M., & Fenwick, C.M.J. (2010). Evidence of a double peak in muscle activation to enhance strike speed and force: An example with elite mixed martial arts fighters. The Journal of Strength and Conditioning Research, 24(2), 348 - 357. BODYCOMBAT 66

PREPARING FOR SPEED

Let’s think about the difference between power and speed. To perform a move with immense POWER: • Take a breath. • Squeeze your fists. • Tense the muscles of your legs. • Imagine your body as immobile as an iron bar. • Visualize yourself physically projecting immense power. Example: To execute the Roundhouse power kick, you should focus on causing as much damage as possible. Mentally navigate the movement, visualizing your shinbone striking the middle of the punchbag. Now, let’s consider performing a strike with immense SPEED: • Stay calm. • Remain relaxed until a fraction of a second before performing the strike. • Imagine yourself getting in and out really quickly – focus on moving through time and space as fast as your body will allow. Example: To perform a Karate Punch – breathe, relax, stay agile. You don’t want any tension through your body.

TRAINING FOR SPEED IN BODYCOMBAT There are 3 key training tools for increasing speed: 1. Strength 2. Power 3. Pure Speed Training

For strengthening the lower body, you can’t beat Squats and Lunges. Then, once you have established a foundation of leg strength, introduce exercises to improve power – eg multiple power kicks on a heavy bag. The next stage is speed – eg performing multiple speed kicks on the bag. The Bench Press is really effective for building strength in the upper body and this type of training assists us with explosive power. To really improve power, the medicine ball is a great tool: try medicine ball slams and wall balls. The final element is speed. For explosive fitness, we suggest you practise: Speed Pushups ¾ range; Speed Pushups with locked elbows; and Plyometric Pushups. With Speed Training you aim for maximum speed in every rep – you can’t afford to burn out. Keep your sets really brief and ensure that you’re well warmed up and not fatigued from a previous workout. Remember: Think fast, be explosive, and relax when you do these drills.

Check out the awesome Education session on the Release Kit to see this theory live in action with Dan and Rach!

© Les Mills International Ltd 2015

THE HISTORY OF

MARTIAL ARTS THE HISTORY OF BOXING

Boxing is a combat sport where two participants, generally of similar weight, fight each other with only their fists. Boxing is supervised by a referee and is typically performed inside a ring with rounds lasting 1 to 3 minutes. There are three ways to win: 1. Victory is achieved if the opponent is knocked down and unable to get up before the referee counts to 10 seconds; this is called a knockout or KO. 2. If the opponent is deemed too injured to continue, this is called a technical knockout or TKO. 3. If there is no stoppage of the fight before an agreed number of rounds, a winner is determined either by the referee’s decision or by judges’ scorecards. There are four basic punches in Boxing: Jab, Straight Right/Cross, Hook and Uppercut.

THE HISTORY OF KARATE

Karate is a Martial Art that is centuries old and essentially Japanese. The translation of kara is open and the translation of te is hand. So Karate means ‘empty hand’. Karate training is commonly divided into three sections: 1. Kihon (the basics or fundamentals) 2. KATA (forms) 3. Kumite (sparring)

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THE HISTORY OF MUAY THAI

Muay Thai is referred to as ‘The Art of Eight Limbs’, as the hands, shins, elbows and knees are all used extensively in this art. A practitioner of Muay Thai (nak muay) thus has the ability to execute strikes using eight ‘points of contact’, as opposed to ‘two points’ (fists) in Western Boxing and ‘four points’ (fists, feet). Muay Thai is the national sport of Thailand.

THE HISTORY OF KUNG FU

Kung Fu consists of a number of fighting styles that were developed over many centuries. Essentially this is a Chinese Martial Art, practised by Shaolin monks. Those fighting styles are identified as ‘families’ or schools. Examples of these styles are physical exercises that mimic movements from animals. There are five animal forms: 1. The Dragon 2. The Snake 3. The Tiger 4. The Crane 5. The Leopard or Panther

THE HISTORY OF TAE KWON DO

Tae Kwon Do is a Korean Martial Art. The word tae means ‘to strike or break with foot’; kwon means ‘to strike or break with fist’; and do means ‘way’, ‘method’, or ‘art’. So, ‘Tae Kwon Do’ may be loosely translated as ‘the way of the foot and fist’ or ‘the way of kicking and punching’. Tae Kwon Do is a flamboyant Martial Art that is agile, fast and precise; it is 90% feet and only 10% hands.

THE HISTORY OF CAPOEIRA Capoeira is essentially a Brazilian art. This form combines three elements: 1. Martial Arts 2. Game playing 3. Dance It was created in Brazil by slaves brought from Africa, some time after the 16th century. Participants form a roda or circle, and take turns playing musical instruments (such as the Berimbau), singing, or ritually sparring in pairs in the center of the circle. The sparring is marked by fluid acrobatic play, feints, and extensive use of Sweeps, Kicks and even head butts.

THE HISTORY OF TAI CHI Tai Chi is an internal Chinese Martial Art, often practised for health reasons. Tai Chi can be practised for a variety of other personal reasons − its hard and soft Martial Art techniques can help self-defense, focus and breathing. Consequently, a multitude of training forms exist, both traditional and modern. Some Tai Chi training forms are well known to Westerners as the slow-motion routines that groups of people practise together every morning in parks around the world, particularly in China.

THE HISTORY OF JIU-JITSU Jiu-Jitsu originated 2,500 years ago in India. It was developed by monks as a method of selfdefense against thieves on long journeys. In 1919, Jiu-Jitsu was introduced to Brazilian Hélio Gracie, who developed the Japanese art into what is known today as Brazilian Jiu-Jitsu. Brazilian Jiu-Jitsu (BJJ) focuses on grappling and ground fighting. It promotes the principle that a smaller, weaker person can successfully defend themselves against a bigger, stronger opponent using leverage and proper technique during locks and choke-holds. What will Brazilian Jiu-Jitsu do for you and your members? 1. Burn calories 2. Increase strength 3. Gain discipline 4. Provide self-defense 5. Build confidence

© Les Mills International Ltd 2015

1a UPPER BODY WARMUP FOCUS

Coach the Boxing Strikes and MMA Shoot using Layer 1 Coaching and allow space between cues for your class to ‘get’ the strikes. MUSIC 0:05 Intro Everybody 0:13 Everybody Flow 0:20 C 0:40

(Saw synth)

0:54 Instr All the fellas 1:08 V1

It’s time to

1:35 C

Everybody

1:48

Wooooh

2:02 All the fellas 2:16 Instr (Boom) 2:19 Everybody 2:27 Everybody Flow 2:34 C

BODYCOMBAT 66

FEEL

Pop-Punch, Dance, Driving

SEQUENCE/EXERCISE 2x8 L Combat Stance 2x8 Pulse B, F 6x8 A L Hook x2 Pulse B, F x2 4x8 B L Jab, R Cross L Jab R Cross x2, L Hook x2 4x8 B1 L Jab, R Cross x2 L Hook x2 8x8 C L Uppercut R Uppercut L, R Uppercut x2 4x8 D L Shoot R Shoot 4x8 D1 L Shoot R Shoot Level 2 – Add Pulse 1 4x8 B Repeat Jab Cross, Hook Combo ¼x8 L Hook 2x8 R Combat Stance 2x8 Pulse B, F REPEAT SEQUENCES A to 2nd B1 – R Immediate transition to Track 1b

BOXING MIXED MARTIAL ARTS CTS REPS MA 16 2 4 4 2 4 4 2 2 4 4 4 4 4 8 2 16 2

BOX 8x 6x 16x

4x

8x MMA 4x 4x 4x

8x

Everybody > 4:32 mins

1a

This energetic and driving Warmup will take you and your participants into the workout early. The upper body strikes are simple to follow and, combined with the MMA Shoot, will lift the heart rate and engage the muscles of the whole body early on. Enjoy taking your time using simple Layer 1 – Strike Setup and Execution Cues to allow your class to throw their strikes with confidence.

TECHNIQUE & COACHING

COACHING & CONNECTION

Boxing Hook • Lift elbow to shoulder height • Release heel and rotate your shoulder and hip forward • Circular punch • Target – Jaw/Temple

Coach the basic strikes with Layer 1 Cues – Strike and Direction, Strike Surface and Target Zone.

Jab, Cross • Throw front and rear arm, rotate through shoulders • Drive movement from the feet for stability and power • Strike Surface – Front 2 knuckles • Target – Face/Head Uppercut • Drop shoulder down and forward • Arm bent and drive vertically • Reload fist to Guard position • Target – Chin

Simple and effective coaching of the basics will give you space to connect with your participants – welcome your new participants and give a shout out to your regulars. Once you are comfortable they are moving with the basics, use the rest of the track to connect with your participants. Welcome them to the fiercely energetic and empowering workout that is BODYCOMBAT and to move with confidence using the ‘banging’ music to power the punches.

MMA Shoot • Lunge forward • Weight in heel, core braced, rear heel off floor • Arms grab opponent’s knee and pull to chest • Drive off front leg, back to Combat Stance

© Les Mills International Ltd 2015

1b LOWER BODY WARMUP FOCUS

Nail the stances and coach the setup clearly – using rhythm cues – so that your class performs the Capoeira movements with confidence. MUSIC 4:31 Intro Dibby sound _ 4:48 V1

_ Shout it out

5:20 PC

_ As I switch

5:45 Instr (Windup) 5:50 Instr (Synth hits) 6:04 Instr (Synth hits) 6:18 Vox

Dibby Dibby

6:32 Instr (Heavy synth) 7:00 Vox Dibby sound _ 8:47 Vox Dibby sound

BODYCOMBAT 66

FEEL

Hip Hop, Brit-Swag, Street Bounce

SEQUENCE/EXERCISE 4x8 A R Combat Stance L Esquiva R Lunge – L foot to B 1 8x8 A 3x L Esquiva, R Lunge L Lunge – L foot to front R Lunge – L foot to B 7x8 B L Front Kick L, R, L Switch Lunge and Hold R Front Kick R, L, R Switch Lunge and Hold 1x8 R Front Kick Set L Combat Stance 4x8 C L Roundhouse Kick Setup Pulse OTS x2 4x8 C1 L Roundhouse Kick Pulse OTS x2 4x8 D Front Stance L Side Kick Pulse OTS x2 R Side Kick Pulse OTS x2 1 8x8 D Repeat Side Kick Pulse L, R – Level 2 REPEAT SEQUENCES A to C1 – R R Roundhouse Kick to finish

CAPOEIRA TAE KWON DO

CTS REPS 2 2 12 2 2 4 4 4 4 4 4 4 4 4 4 4 4 4 4 16

MA CAP

8x 4x

3½x

4x 4x

2x 4x

TKD

Dibby Dibby Sound > 4:19 mins

1b

A Capoeira start to get blood to the legs early on, before we learn to kick. This track has bounce to it! It is a combination of Capoeira’s dance and fight elements – engaging all the muscles of the core and lower body. The choreography fits around the changes in music and tempo so use the music to help you get your participants moving with confidence.

TECHNIQUE

COACHING & CONNECTION

Capoeira Esquiva • Step L leg wide to L side • Chest over thigh, knee in line with middle of leading foot, weight over heel • R leg straight, core braced • Step leading leg back into Lunge position, sweep arms across body to opposite side, chest up

Coaching Coach the Capoeira Combo with clear Layer 1 – Setup Cues. Nail the position and movement to ensure safe and effective technique. Use simple cues and space in the music to allow your class to flow to the rhythm of Capoeira.

Lunge • Step rear leg to front and to B • Knee in line with mid foot • Hips square to front • Weight drops through heel of front foot and ball of rear foot

Connection Have some fun with the music in the track! The dance and fight element of Capoeira really comes alive when you can move within the music and allow your class to feel it too. As Rach says in the Masterclass: “Let it flow and get inside the music!”

Tae Kwon Do Roundhouse Kick • Turn heel of supporting leg in 90 degrees • Lift knee, point to target, heel to butt • Extend leg, striking with shin/shoelaces • Retract heel to butt Side Kick • Set heel of supporting leg toward direction of kick • Lift kicking leg – knee across body • Extend kick, heel up, toes down and push out of supporting leg • Retract knee, foot down and Pulse OTS (Tap down on Repeater)

© Les Mills International Ltd 2015

2

COMBAT 1

FOCUS

Coach the progressive intensity shift as you layer each strike into the combo, then contrast with the balance and core training of the Roundhouse Kick KATA. MUSIC 0:00 Intro (Synth hit) 0:03 (Snare hit) 0:10 (Windup) 0:14

(Synth melody)

0:41 C

(Mad synth)

1:23 Instr (Bass hits)

1:29

(Bass fade out)

1:44

(Low synth)

1:57

(Synth melody)

2:11

(Mad synth)

2:40 5:21

(Synth hit) (Boom)

BODYCOMBAT 66

FEEL

EDM, Banging, Adrenaline Rush

SEQUENCE/EXERCISE L Combat Stance 1x8 3x8 A L Jab, R Cross, L Ascending Elbow Combo – L Jab, R Cross, L Ascending Elbow, R Knee x2 1 8x8 A L Jab, R Cross, L Ascending Elbow R Knee x2 12x8 A2 L Jab, R Cross, L Ascending Elbow R Knee x2 L Front Kick x3 Pulse F, B 2x8 B L Combat Stance Freeze Set heel Set Guard position L Roundhouse Kick Touch down 4x8 B1 L Roundhouse Kick Touch down 4x8 B2 Triple L Roundhouse Kick Touch down 4x8 B3 Triple L Roundhouse Kick – 3 Targets Touch down 8x8 A2 Repeat Jab Cross, Elbow, Knee, Kick, Pulse Combo REPEAT SEQUENCES A to 2nd A2 – R R Combat Stance to finish

MUAY THAI KARATE TAE KWON DO

CTS REPS MA 8 4 8 4 4 4 4 6 2 4 4 4 2 2 2 2 6 2 6 2 16

4x MT 1x 8x MT KAR 6x

TKD 8x 4x 4x 4x

2

Karate > 5:24 mins

3 massive rounds on each side and an absolute ‘banger’ of a soundtrack give Track 2 an incredible lift in intensity. The combo is progressively layered so that your brand-new participant or seasoned veteran to BODYCOMBAT will find an option where they can challenge themselves and feel success at the end.

TECHNIQUE

COACHING

Muay Thai Ascending Elbow • Lift leading arm – strike with tip of elbow – hand to upper back/neck • Opposite arm pulls to B, fist to ribs • Chest lifted, squeeze between shoulder blades

Muay Thai and Karate Combo Layer 1 and 2 Keep it simple, coaching Layer 1 – Setup Cues to get your class moving. This is standard for every strike that is added to the combo. When you can see they have the basic movements – add a couple of Layer 2 Cues to help improve the technique. Here’s some examples from the Masterclass...

Rear Knee • Lift rear knee to chest height • Drive through the hip, toes down • Pull fists to hip • Retract knee, tap foot to B Karate Front Kick – Tap • Extend Front Kick with leading leg, push through the leg, soft knee • Pull toes B and strike with ball of foot • Whip the leg B and tap the floor before firing the kick again • Brace abs as you kick • Perform 3 reps Tae Kwon Do Triple Roundhouse Kick • Set the supporting heel toward target • Lift knee to target, heel to butt • Extend leg, striking with shin/shoelaces • Retract heel to butt, foot taps down • Triple Kick – lean B as you repeat kick progressively higher, bracing abs

Rear Knee: “As you pull the knee in, you’re using your abs as you pull the elbows past the ribs” Ascending Elbow: “Slide it up the side of the face”, “Drive the elbow!” Front Kick Repeater: “Kick and touch – re-chamber the kick!” Tae Kwon Do Balance and Strength Kick KATA The change in training focus also changes in feel. Now, your position Setup Cues are vital as your class will be working on the spot and engaging the leg and core muscles constantly over a longer period of time. Dan and Rach have used 8 counts as setup for the Roundhouse Kick to establish the solid foundation to kick from. The option for the veteran BODYCOMBAT members is to progressively increase the kick height in the Triple Kick Combo.

© Les Mills International Ltd 2015

3

POWER TRAINING 1

FOCUS

To coach the 3 rounds on each side using great Layer 2 – Technique Cues to increase the intensity of the workout. MUSIC

FEEL

Hardcore, Galvanizing, Relentless

SEQUENCE/EXERCISE

0:00 Intro (Guitar beat)

2x8

L Combat Stance

0:05 PC

4x8 A

L Jab R Uppercut Double Jab, Uppercut L Double Jab R Uppercut L Jab, R Cross x4 L Double Jab, R Uppercut x2 L Hook R Hook Step R Step L L, R Hook Weave R, L L Uppercut to R side L, R Hook L Uppercut to R side Repeat Jab Cross, Double Jab, Uppercut Combo L, R Run REPEAT SEQUENCES A to 2nd A2 – R L, R Run Front Stance L, R Jab L, R Uppercut

0:16 C

_ I’m bulletproof

_ Shoot me

4x8 A1

0:27 Instr (Pumping synth) 16x8 A

2

1:12 V1

You shouted out 4x8 B

1:24

I’m criticized

4x8 B1

_ I’m bulletproof

8x8 B2

1:35 PC

1:58 Instr (Pumping synth) 16x8 A2 2:43 2:54 PC 5:33 Instr 6:06

(Wah synth) 4x8 _ I’m bulletproof (Wah synth) 12x8 (Pumping synth) 4x8 C

6:17

Titanium

6:28

Titanium

6:51

Titanium

BODYCOMBAT 66

4x8 D 8x8

L, R Jab x4 L, R Uppercut x4 L Uppercut to finish

BOXING

CTS REPS MA 16 2 2 2 2 8 8 2 2 2 2 4 4

BOX 8x

8x 8x

4x 4x

4 4

8x

16 2

8x 16x

2

48x

2 2

16x 16x

8 8

4x

Titanium > 6:55 mins

3

Track 3 brings footwork and multi-directional Boxing in combination with relentless endurance combos. This will test your participants’ cardio fitness, stamina and allow them to reach a new level of intensity in the workout. Round 2 on each side will give your class the correct footwork first – get them moving well – before adding a powerful Uppercut to the side that activates the core big-time!

COACHING There are 3 rounds of work on each side. The first round is to establish the combo then learn how to throw each punch better. Round 2 is about mobility and power – introducing simple footwork to enhance the Uppercut to the side. The last round on each side is to ‘put it in the body’ – to work hard and feel the effect of a swarm of Jabs on the muscles and cardio system. We get fitter – faster! Boxing Combo Layer 1 – Setup • Jab, Uppercut R and L • Double Jab, 1 Uppercut – twice Layer 2 – Technique • Uppercut – drop your hip and then actively whip your L shoulder F • Exhale as you throw the Uppercut Footwork Uppercut Combo Layer 1 – Setup • Rear shoulder through the center • Forearm in line with mid chest • Footwork – step in, step out! Layer 2 – Technique • Imagery – imagine a rope down the center of the room and you’re going to get one shoulder under and back as you step • Think about getting in and getting out Layer 3 – Motivate Challenge, inspire, entice and drive your class to work harder in the last rounds of this track. Also consider silence as a motivator – use the music to drive the intensity and simply show yourself working super hard in the final round.

CONNECTION There are dynamic shifts in the music that help to inspire and encourage greater effort from your class. Notice in the Masterclass how Dan says very little in the Boxing combo – he knows and can see that the class has ‘got’ the combo. What he is doing is allowing his body to show the intensity and letting the music take people higher, to punch harder and feel what is happening to them as they do so. © Les Mills International Ltd 2015

4

COMBAT 2

FOCUS

FEEL

CAPOEIRA MIXED MARTIAL ARTS CONDITIONING

SEQUENCE/EXERCISE

CTS REPS MA

Coach correct body position and depth in the Capoeira and Corkscrew Pushup. When your class is moving confidently, coach intensity and improve execution of the Pushup. MUSIC 0:00 Intro _ Be my woman 0:04 _ Be my woman 0:10 V1 0.30 PC

Yes I’ll be your Beating my drum

0:41

Banging the drum

0:51 C

_ Be my woman

1:01 V2

Yes I do the

1:22 PC 1:32 1:43 C 1:53 Rap

Beating my drum Banging the drum _ Be my woman Whole crew got

1:58 2:14 Br

When I speed So I

2:45 _ Be my woman 2:55 Instr (Cymbal) 2:57 C _ Be my woman

BODYCOMBAT 66

Hip Hop Dance, Trap, Swag

Front Stance 1x8 1x8 A L foot step to front L foot step to B 4x8 A1 L Lunge – L foot to front R Lunge – L foot to B Hold last Lunge – R Combat Stance 2x8 B R Combat Stance L Front Kick Tap B – L foot to B 2x8 B1 L Front Kick Lunge B – L foot to B 2x8 C L Plyo Lunge R Plyo Lunge 4x8 A1 Repeat L, R Lunge Combo Hold last Lunge – R Combat Stance 2x8 B Repeat Front Kick & Tap Combo 2x8 B1 Repeat Front Kick & Lunge Combo 2x8 C Repeat L, R Plyo Lunge Combo 1x8 A-Frame Arms Transition to Pushup position 3x8 D 2x Bottom Half Pushup 6x8 D1 1/1/2 Corkscrew Pushup

8 4 4 2 2

2x8 D2 1/1 Pushup ¼x8 Down and Hold REPEAT SEQUENCES A to D2 – R

2 2

1 1 1 1 1 1 4 2 2 2 4 4 4 4

CAP

8x

8x 8x 8x 8x 8x 8x 8x

6x MMA 12x 8x

4

Hey Mama > 5:55 mins

Capoeira to hit the legs like crazy and then MMA to challenge the core and upper body. This is a HUGE track for total body conditioning. There is opportunity for massive intensity in the movements so continue to show options for your class as you teach. This will create gains in leg, core and upper body strength for you and your class – BANG!

TECHNIQUE & COACHING

COACHING

Leg challenge and upper body conditioning is the focus. The first half is where it’s vital to set up all of the movements clearly and ensure everybody in class is safe and has an option that they can achieve. As your class becomes confident with the movements – then use this opportunity to improve their technique to create faster results in the workout.

MMA Conditioning Corkscrew Pushup • Set up Pushup position – knees or toes • Shoulders away from ears, shoulder blades in toward spine, abs braced • Shoulders no lower than elbows • Elbows go wide on the way down, elbows squeeze in on the way up – slight rotation in the palms as you push up • Options – Reduce range or knees under hips

Layer 1 – Setup Lunge • Chest up, abs braced to stabilize the torso • Hips track F and B • Weight in the heel of front foot Layer 2 – Technique Lunge • Keep everything still to load the muscles of the legs further • Drop your lead arm to your calf for increased range To activate the chest further in the Pushup phase, corkscrew your palms as you push into the floor. By doing this slight movement in the palm you recruit the outer muscles of the chest as you perform the Pushup. To coach the movement: • Elbows go wide on the way down • Elbows squeeze in on the way up • Rotate your palms outwards as you come down • Rotate your palms toward the middle as you push up

© Les Mills International Ltd 2015

5

POWER TRAINING 2

FOCUS

I want my participants to perform at max effort through the Boxing and Sprint intervals by effective coaching and smart use of the recovery periods. MUSIC 0:00 Intro You gonna break 0:18 _ I remember

0:29 Instr (Drum ‘n’ Bass beat) 0:51 C 1:13 Instr 1:24 1:34

_ I remember when (Dark synth) (Dark synth) (Dark synth)

1:57 Br 2:19 PC

_ You don’t care _ I remember when

BOXING

HIGHINTENSITY INTERVAL TRAINING

SEQUENCE/EXERCISE

8x8

5:25 C

_ I remember when

8x8 C2

5:47 Ref

_ You don’t care

4x8 C3

BODYCOMBAT 66

Desperate, Drum ‘n’ Bass, Fresh

4x8 L Combat Stance 4x8 A L Hook R Uppercut L Hook, R Uppercut, L Hook 8x8 A1 L Hook, R Uppercut, L Hook Pulse F, B x2 8x8 A2 L Hook, R Uppercut, R Hook – Non-stop 4x8 B R Uppercut 4x8 B1 L Uppercut 8x8 A2 Repeat Hook, Uppercut, Hook Combo – Non-stop

4:08 Br (Distorted synth plucks) 16x8 4:55 That’s why you 4x8 C 5:04 Instr (Drum ‘n’ Bass beat) 8x8 C1

5:58 6:08 Outro (Fade out)

FEEL

4x8 C4

Recovery REPEAT SEQUENCES A to 2nd A2 – R Note: Sequence A is 16 reps this round Recovery L, R Run Sprint L, R – (12 counts) Hold Sprint L, R – (14 counts) Hold Sprint L, R – (28 counts) Hold Sprint L, R – (32 counts) Finish

CTS REPS MA 32 2 2

8x

4 4 4 2 2

8x 16x 16x 16x

4

16x

2 12 4 14 2 28 4 32

BOX

16x HIIT 4x 4x

Pieces > 6:11 mins

5

High-Intensity Interval Training (HIIT) is key to building fitness, stamina, endurance and really great physical results. You and your class will get fitter and leaner, faster! The most important thing to remember, though, is that intensity creates the results. So encourage your class to push as hard as they can in the intervals of work. Here’s the thing: it’s as hard as THEY can do – so praise them when you see their efforts and the sweat flying!

COACHING Your class is going to be working super hard in the intervals. To get them to bring their best to each interval, a focus on recovery is key to bring freshness to the muscles so they can go again. Encourage your participants to relax in the movements for added speed. Speed increases the use of fast-twitch muscle fibers, so encourage them to punch as hard and as fast as they can through all the rounds. This will elevate the heart rate and caloric burn as they fight to maintain pressure until the end of each round. Speed Training • Stay relaxed and snap the punch! • Explode through the legs as you punch • Tense at the end of the punch • Snap your fist back to Guard position as fast as you can Sprint Intervals Set up the Sprint intervals in the building phase of the music to prepare your class for what lies ahead. We want to encourage them to sprint as fast as they can in the timeframe given. Options • Chest up, arms pump as you run • Tip F slightly from the hips and SPRINT! • Lift the knees for slower run but greater range of motion

TECHNIQUE High-Intensity Interval Training Sprints • Run as fast as you can for the choreographed time • Fast small steps, focusing on speed • Option – Slower High Knee Run • Lean F and pump the arms as fast as you can, to help move the legs

CONNECTION There is desperation in the mood of this track and your class will be desperate for their break – encourage them to earn the recovery and know that they are creating amazing results by pushing their limits.

© Les Mills International Ltd 2015

6

COMBAT 3

FOCUS

Coach the setup of great technique and focus on creating great glute work through the relentless Back Kicks. MUSIC 0:00 Intro 0:07 0:10 0:13 V1

0:33 C

0:46 Instr 0:59 1:44 Instr

2:10 2:13 V2 2:33 C 2:46 Ref 2:59 V3 3:45 Instr 4:12

FEEL

Rock, Brawl, Free

SEQUENCE/EXERCISE

L Combat Guard Set up Guard position (Guitar solo) 1x8 Pulse F, B (Rock guitar) 2x8 R Back Kick, L Front Kick, Hold (High guitar) 1x8 I turn on the 6x8 A R Back Kick L Front Kick Hold Add L Jab, R Cross, L Hook Get over it 4x8 A1 R Back Kick L Front Kick L Jab, R Cross, L Hook (Guitar solo) 4x8 B R Back Kick Step F REPEAT SEQUENCES A to B – R You see you _ (Guitar solo) Front Stance 8x8 C Shuffle L L Side Kick, L Back Fist Shuffle R R Side Kick, R Back Fist 1x8 Transition You drag it 6x8 A L Combat Stance Repeat R Back Kick, Front Kick & Hold Combo Get over it 4x8 A1 Repeat R Back Kick, Front Kick, Jab Cross & Hook Combo Get over it 4x8 B Repeat R Back Kick & Tap Combo REPEAT SEQUENCES A to B – R You drag it Front Stance (Guitar solo) 8x8 C Repeat L, R Shuffle, Side Kick, Back Fist Combo _ Get over it! Recover and finish

BODYCOMBAT 66

KICK-BOXING TAE KWON DO

CTS REPS MA KB 8 2 8 2 2 4 2 2 4 2 2

8x

6x

4x 8x

4 4 4 4

4x

8

6x KB

8 4

4x 8x

16

TKD

4x TKD

6

Get Over It > 4:21 mins

A great old-fashioned Combat track to keep the cardio challenge at a high level and to also focus on creating great glute training with a huge amount of Back Kicks. It’s a fun brawl-style track that you can hook into the lyrics with – “Get over it!”. The challenge is set and your class will appreciate the flow and feel of the Kick-boxing and Tae Kwon Do combos.

COACHING

PERFORMANCE

Start easy! Your class will still be fatigued from the last track, so use this time to use Layer 1 – Strike Setup Cues – think Strike, Strike Surface and Target Zones to begin with. You can even acknowledge that this is a moment to reconnect and reset great technique.

Music A little bit of Rock ‘n’ Roll for you to get loose in! A great Hook and lyrics mean there are lots of opportunities to link into the music to bring the workout alive. Have a little fun with this track and contrast its lightness with the massive track beforehand. You’re tired? Aww “Get over it”!

As you start the Back Kick Repeater bring focus to glute work and encourage your class to work harder by actively squeezing the glutes as they kick. And they are also working the supporting glute muscles as they step forward and back into the kick.

TECHNIQUE Kick-boxing Back Kick • Lift the B leg by bringing the knee slightly up and out • Push your heel behind you and kick with your toes turned downwards • Retract the knee B in before returning to Combat Stance • Hips square to front Tae Kwon Do Back Fist • Point elbow toward oponent’s head and extend forearm and fist • Strike with the knuckles of the fist • Control the snap of the extension – soft elbow as you strike • Retract the fist immediately after striking

© Les Mills International Ltd 2015

7

MUAY THAI

FOCUS

Coach speed as you set up the strikes on each side. Then focus on heavy power in the Power Knee Combo. MUSIC

0:47 0:58 1:34

1:45

2:08 2:20 2:31

2:43 4:51

Throwback, Insane, Thudding

SEQUENCE/EXERCISE

2x8 L Combat Stance 2x8 A L Descending Elbow R Descending Elbow (WIndup) 4x8 A1 L, R Descending Elbow (Pirates melody) 8x8 B L Knee x4 R Knee x4 (Synth pulse) 4x8 B1 L Knee (Power Knee) x2 R Knee (Power Knee) x2 (Heavy synth) 12x8 C L, R Descending Elbow x2 L Knee x2 R Knee x2 (Synth beat) 1x8 Pulse F&B 3x8 D Triple L Elbow Pulse F, B x2 R Knee x2 (Heavy synth) 8x8 D1 Triple L Elbow R Knee x2 Knee, Jump Knee (High synth melody) 4x8 D2 Triple L Elbow Knee Combo – Level 2 (Pirates melody) 4x8 Recovery (String synth) 4x8 A R Combat Stance R Descending Elbow L Descending Elbow REPEAT SEQUENCES A1 to D2 (WIndup) (Boom) R Elbow to finish!

0:00 Intro (String synth) 0:06 Instr (String synth) 0:11 0:23

FEEL

BODYCOMBAT 66

MUAY THAI

CTS REPS MA 16 4 4 4 8 8 4 4 8 4 4 8 4 4

MT 2x 8x 4x 4x 6x 3x

4 4

8x

8

4x

4 4

4x

7

The Black Pearl > 4:54 mins

Power and speed are the focus for this throwback track! The choreography matches these moments perfectly – when the epic melody plays, move fast and sharply; when the thudding bass line drops, move with power and strength!

TECHNIQUE & COACHING Level Shift – Intensity Increase This track has dynamic shifts between fast and sharp strikes and heavy and hard strikes. This means you get 2 outcomes – massive cardio output and incredible core work. Use clear Layer 1 – Strike Setup Cues for the moves that we haven’t used in the class yet: Descending Elbow – “Relax the hands to create speed”, “Arms strike down diagonally”, “Crunch the abs” Knee Strike – “Knee tracks in line with the hips, arms pull to hips” As you continue to coach the workout, Layer 2 – Technique Cues will help squeeze out more intensity with each strike. For example: Descending Elbow – “Let your shoulders twist forward naturally as you strike”, “You should hear the air rush out of your lungs as you strike – the effect of firing your core as you Elbow!” Power Knee – “Exhale powerfully as you strike, actively pull your arms down to increase the power of the knee” When you help your class to feel the increased muscular and cardio output by moving with great technique then use your Layer 3 – Motivation Cues to push them through to the end of the track. Throw down the challenge “I’m ready to push myself to another level – are you ready?” Muay Thai Descending Elbow • Turn hand toward chest as you lift elbow above shoulder • Bring your elbow downwards diagonally, targeting the bridge of the nose of your opponent • Other hand to Guard position • Crunch through your core and soften the knees as you strike Power Knee • Pull striking knee to front, arms over head • Arms pull to hip as the knee drives F • Point toes to floor to sharpen the knee • Minimize hop focus on heavy strikes and actively crunching through the core • Option – Hop on the second knee when choreography dictates Triple Elbow • Leading arm strikes horizontally across at head height – F, B, F • Release the heel on front foot as you strike • Maintain a high Guard position as you strike • Strike Surface – Elbow

© Les Mills International Ltd 2015

8

POWER TRAINING 3

FOCUS

Coach the intensity in the high to low combo and Body Hooks, motivating them to maintain great technique through to the last punch. MUSIC

FEEL

Happy Hardcore, Euphoric, Uplifting

SEQUENCE/EXERCISE L Combat Stance L Shoulder Stretch R Shoulder Stretch

BOXING

CTS REPS MA

0:00 Intro _ Reach out take 0:11 Can’t you see 0:17 Free

4x8 2x8 2x8

Be 0:23 0:25 Instr (Synth plucks) 0:36 (Synth build) 0:41 (Synth repeater)

½x8 Guard position – Hold 4x8 A L Jab 2x8 A1 L Jab – Add Step F 2x8 A2 L Jump Jab Jump Jab x2, Jab Cross Jab Combo

4 2 2 2

0:47

(Synth melody)

1:10 C

Reach out

8x8 A3 L Jump Jab x2 L Jab, R Cross, L Jab – Drop into legs 8x8 A4 Repeat Jump Jab, Jab, Cross & Jab Combo – Add Scissor R, L x4 4x8 B L Hook R Hook

4 4 8 8 2 2

8x

2 2

8x

1:33 Instr (Low synth) 1:43

(Zippy synth)

1:56 C

Reach out

2:18 V1

Say that you

2:41 C

Reach out

3:03 3:25 3:27 6:05 6:28

Reach out (Fade out) Instr (Synth plucks) Ref Reach out Rep Wanna be Ref

6:39 Instr (Synth melody) 7:25 (Boom)

BODYCOMBAT 66

4x8 B1 L Body Hook R Body Hook 8x8 A4 Repeat Jump Jab, Jab, Cross, Jab & Scissor Combo 8x8 C L, R Hook L, R Uppercut x2 8x8 A4 Repeat Jump Jab, Jab, Cross, Jab & Scissor Combo 8x8 L, R Run ½x8 R Combat Stance – Hold REPEAT SEQUENCES A to 3rd A4 8x8 L, R Run 4x8 D Front Stance L, R Jab 16x8 D1 L, R Jab L fist to sky to finish

32 16 16

16 4 4

BOX

16x 8x 8x

8x 4x

4x 8x

16 2 4

4x 32x

2

32x

4 2

8x 64x

8

Reach Out > 7:27 mins

Good old-fashioned Boxing fun! 3 rounds where we combine a punching combo with BIG Scissors using the legs to work the high cardio intensity. In the last round, watch out for the fast Triple Jab with a slightly higher target to finish off the shoulders.

COACHING

TECHNIQUE

Rounds 1 – 3 Layer 1 – Set up Strike and Layer 2 – Technique Connect with the class and let them know that this is the last opportunity to train – so let’s give it everything! You’ll need to set up the strikes quickly and then focus on coaching the high–low movement of the combo. Some examples of coaching Layer 2: • 2 up high, 3 down low • Pick up your front foot and sink down into Lunge • Transfer power into the arms as you drop in behind the punches to the body • Lean into the punch

Boxing Body Hook • As you sink into the legs, lift elbow to shoulder height • Release heel and rotate your shoulder and hip F • Circular punch • Target – Ribcage, core

Rounds 4 – 6 Layer 2 – Technique and Layer 3 – Motivate You’ve got 4 rounds left – let’s find a level where the class can maintain great technique to the finish line. By using visuals to describe the targets and feel of the Body Hooks it will help your class to visualize what they are doing – and enable them to move better. • You’ve got a big bag in front of you; pick up the power as you hit the lower, heavier part of the bag • Feel the power transfer from the legs through the arms into the bag as you strike A little motivation is key here – reinforce the great work your class is doing by praising their efforts and asking them to maintain speed and power in the strikes

MUSIC Epic, euphoric and filled with contrast – watch the Masterclass footage and see where Dan and Rach pull back and lift intensity with the music. This creates a real dynamic shift in intensity and gives options to those who are new and have stayed until the last Power track.

Round 7 The big finish – they know that it’s the last round of effort so use your physicality, voice and encouragement to help inspire your class to smash it until the end! © Les Mills International Ltd 2015

9

CONDITIONING

FOCUS

Coach the Spider Crawl with clear Layer 1 Setup Cues and increase the intensity with Layer 2 Cues as you introduce speed to the exercise. MUSIC (String hit)

8x8

0:07 V1

_ I don’t wanna

8x8 A

(Oh oh)

0:52 V2

Iggy Iggy

1:06 Instr Kick it

Hip Pop, Bouncy, Street

MMA CONDITIONING

SEQUENCE/EXERCISE

0:00

0:37 Vox

FEEL

Hover position – Legs slightly wider than hips for stability, on knees, toes down Spider Crawl L arm out 45° R arm out 45° L arm in – Elbow under shoulder R arm in – Elbow under shoulder

CTS REPS 64 2 2 2 2

8x

4x8 A1 Arms – L, R, out, out Freeze Arms – L, R, in, in Freeze 4x8 A Repeat Spider Crawl – R side

2 2 2 2 8

4x 4x

1x8

8

1:10

Bounce, make it

4x8 A

1:24

(Oh oh)

4x8 A1

Freeze – Hold Hover position Option – On toes Repeat Spider Crawl – R side Option – On toes On toes Arms R, L, out, out Freeze Arms R, L, in, in Freeze Transition to Crunch position – Side-on to class Oblique Crunch front arm – Hold Sweep front hand to temple Oblique Crunch B arm – Hold Sweep B hand to temple

8

2 2 2 2 16 4 4 4 4

1:40 V3 1:47

Let your hurr _ I see you

2x8 8x8 B

2:09 Br

Go nuts hands

2:24 C

(Oh oh)

4x8 B1 Triple Oblique Crunch – Front arm Front hand to temple – No sweep Triple Oblique Crunch – B arm B hand to temple – No sweep 2 4x8 B Triple Oblique Crunch Climber – Front arm Front hand to temple – No sweep Triple Oblique Crunch Climber – B arm B hand to temple – No sweep

6 2 6 2 6 2 6 2

2:39 2:41 C

Bounce (Oh oh)

½x8 Recovery 4x8 B2 Triple Oblique Crunch Climber – Front arm Front hand to temple – No sweep Triple Oblique Crunch Climber – B arm B hand to temple – No sweep

4 6 2 6 2

BODYCOMBAT 66

4x

4x

4x

2x

2x

2x

9

Bounce > 2:58 mins TECHNIQUE & COACHING

This core track is inspired by Mixed Martial Arts training and will strengthen all the muscles you use to throw punches and kicks. Strengthening the core muscles is an absolute must, as it will allow you to use the strikes with confidence and freedom. Remember to ensure that everyone who attends BODYCOMBAT achieves success in their workout – coach the options clearly and effectively to those members. Spider Crawl • Hover position – knees on the floor, toes down, belly in and braced • Eye gaze down for neck safety • Take L arm then R arm to 45 degrees – extend arms, weight in palms • Return to Hover position L, R arm, elbows under shoulders • As you introduce speed, coach “Out, out, freeze. In, in, freeze.”

An example of Layer 2 Cues to use as you introduce speed are: • “Start to pull the lats down into the spine for stability” • “Squeeze through your core as you move and feel your body work harder to stay steady!” Oblique Crunch • Lie on back, side-on to class • Crunch L side – take L arm toward ankle, 3 Crunches • Sweep L arm back to temple • Add Triple Crunch up, increasing height and remove Arm Sweep • Eye gaze through the knees

© Les Mills International Ltd 2015

10 COOLDOWN FOCUS

To reflect on a great workout and rejuvenate the body. MUSIC

SEQUENCE/EXERCISE

0:00 Intro _ I’m bleeding out 4x8 Lying Groin and Adductor Stretch 0:27 (Glitch beat) 2x8 Knees to chest – Lower Back Release Transition to Piriformis Stretch – L leg F 0:38 V1 When the day 6x8 L Piriformis Stretch (L leg folded in front, R leg to B) PC Well you tell me Extend arms to R side, drop chest toward floor 1:12 C Cause I’m 4x8 R Piriformis Stretch (R leg folded in front, L leg to B) bleeding Extend arms to L side, drop chest toward floor 1:34 C When the hour 4x8 R Hip Flexor Stretch (L foot to F) Add Twist – R elbow to L knee, palms together, turn toward the L knee 1:57 PC You tell me 2x8 Childs Pose 2:09 C I’m bleeding 4x8 Repeat Hip Flexor Stretch L Add Twist 2:31 Br ... for you 2x8 Transition to Standing Hamstring Stretch – feet together 2:42 (High glitch) 2x8 Hamstring Stretch 2:54 C Cause I’m 4x8 L Quad Stretch bleeding R Quad Stretch 3:17 For you 2x8 L Shoulder Stretch R Shoulder Stretch 3:29 (Guitar squeal) Fist to palm and bow to finish

BODYCOMBAT 66

CTS REPS 32 8 8 32 16 16 16 16 16 16 16 16 16 16 16 16 8 8

Bleeding Out > 3:43 mins

10

COACHING Great stretches for great flexibility. This is vital for muscle repair and to improve recovery time after class. Take your time connecting your participants to the feel of the stretches and encourage them to stretch the muscles until they feel the muscles release under the tension. Breathe and relax into the stretches and, as you do, acknowledge the efforts of your class – especially those who have stayed until the end with you, perhaps for their very first time! Whether you’re brand-new or have been coming to BODYCOMBAT for a while – you’ll have great success in this release! Keep it real and stay with the fight!

© Les Mills International Ltd 2015

NOTES

BODYCOMBAT 66

NOTES

© Les Mills International Ltd 2015

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