BC 47 Book - Corrections

BODYCOMBAT™ RELEASE

47

LESMILLS.COM Fighting Globesity Our choreography notes are printed with vegetable-based inks on chlorine-free bleached paper containing 55% recycled fiber

FEATURES: Fitness Magic - Confidence PRESENTERS FROM: Hong Kong / Singapore / New Zealand

The Les Mills Global family is made up of 13,000 fitness clubs, 70,000 instructors and millions of participants from 80 countries around the globe. Separated by geography, religion, race, color and creed we are

united in our love for 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 each society sets differing standards for dress, popular culture and dance.

We acknowledge that what is considered appropriate in some contexts can be entirely inappropriate in others.

As an organization that leads the group fitness experiences of more people on the planet than any other company, we walk a delicate line between delivering cuttingedge, innovative products and ensuring that accepted norms are upheld and respected.

FITNESS MAGIC

OUR

Declaration Of Intent

10

Just The Way You Are > 3:39 mins

The final track! Just The Way You Are is one of the best love songs from 2010. This really is a beautiful way to finish such an amazing, high-energy release. Soften your vocals, feel free to sing along. Coach the depth in each of the stretches as well as in the breath. As the heart rate starts to come down, release the tension in the muscles and relax the mind.

We actively screen the music we use and take care to avoid language and references that may cause offense. We will not allow any songs to be used that discriminate against minorities of any description, and we are committed to strengthening understanding between people of different cultures.

We embrace open communication with our wider global family so that differences of opinion can be expressed, and compromises reached. Above all, we are passionate about delivering life-changing fitness experiences, every time, everywhere.

ESSENCE

THE

BODYCOMBAT™ – the fiercely energetic Martial Arts workout where you are totally unleashed and empowered.

BLAH

BE LOUD AND HEARD – tell us what you think of this release. Visit lesmills.com/BLAH

? KNOW IT? SHOW IT!

What will you coach in this track? © Les Mills International Ltd 2011

CONTENTS FITNESS MAGIC – CONFIDENCE THE HISTORY OF MARTIAL ARTS TRACK TYPE

1a 1b

UPPer Body Warmup Lower Body Warmup

2

COMBAT 1

3

Power Training 1

4

COMBAT 2

5

Power Training 2

6

COMBAT 3

7

MUAY THAI

8 8b

SONG TITLE

Dynamite (Kritikal Mass Radio Edit) p 2010 LNG Music. Written by: Cruz, Gottwald, Levin, McKee, Sandberg

Love The Way You Lie (KM Hands Up Remix) p 2010 LNG Music. Written by: Mathers, Grant, Hafferman

Let Me Hear You Scream p 2011 Les Mills Music Licensing Ltd. Written by: Churko, Osbourne

Make You Mine

p 2011 Les Mills Music Licensing Ltd. Written by: Unknown

Fire

p 1997 Club Tools. Written by: Baxxter, Bueller, Jordan, Thele

The Warriors Code

p 2005 Hellcat Records. Licensed courtesy of Shock Entertainment. Written by: Bar, Brennan, Casey, Kelly

Feels Like A Prayer (Clubstar Remix)

p 2010 Toolroom Productions. Written by: Ciccone, Leonard, Dimech, Lanni, Longiaru, Cohen, Purcello, Wright, Scott, Richardson, Jenkins, Thomas

You’re Going Down

p 2011 Les Mills Music Licensing Ltd. Written by: Anzai, Armato, James, Moore

Release Me

POWER TRAINING 3

9

Conditioning

10

COOLDOWN

p 2011 Les Mills Music Licensing Ltd. Written by: Hansson, Vaughn, Carlsson

Make You Mine

p 2011 Les Mills Music Licensing Ltd. Written by: Unknown

Beautiful Monster (Full Vocal La Sessica Mix) p 2010 LNG Music. Written by: Ericksen, Hermansen, Smith, Wilhelm

Just The Way You Are

p 2010 Elektra Entertainment Group Inc. Produced under license from Atlantic Recording Corp. Written by: Walton, Cain, Levine, Lawrence, Mars

ARTIST

DURATION

Jason Born

3:23

Other Ego

4:57

Kartsy Wolfbain

5:23

Lisa Lowe & BamBam

6:48

Scooter

6:07

Dropkick Murphys

4:51

Meck feat. Dino

6:15

Badlands Inc

4:49

Linzi Paul

6:29

Lisa Lowe & BamBam

0:25

Mick Lion

4:22

Bruno Mars

3:39

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.

© Les Mills International Ltd 2011

BODYCOMBAT™ 47

KEY B up Br C cts C br F&B Instr Intro L mins O/H OTS Outro PC QC R Ref Rep Rep Xx Rit Seq Tempo V KARATE KUNG FU

CREDITS Dan and Rachael Cohen – Choreography and Music Phillip Mills – Creative Consultant Dr Jackie Mills – Group Fitness Director Diana Mills – Creative Director Michelle Farrier – Program Planner Pete Manuel – Program Coach Sharyn Sue See – Program Knowledge Bryce Hastings – Technical Consultant

build up bridge (non-chorus) chorus counts chorus bridge forward and backward instrumental introduction left minutes over head on the spot last few bars of music pre-chorus quiet chorus right refrain (recurring phrase or number of song lines) reprise (part of the chorus repeated) perform the Sequence/Exercise x times ritenuto – held back sequence normal pace of the music verse Martial Arts inspiration for this track

From L-R: Ben Tang, Rachael Cohen, Dan Cohen and Andres Vesga.

“I came to move. Get outta the way of me and my groove…” the lyrics to Dynamite, the opening track of BODYCOMBAT™ 47, say it all. This power-packed workout kicks off with a high-energy Warmup before heading straight into Let Me Hear You Scream, where you can pull out some serious Karate and get your Shuffle on with a Muay Thai combo. Next up, there’s the ultimate round of Boxing, followed by the aptly titled track Fire. It’s here that you add in a new Front Kick and combine the precision and agility of Kick-boxing and Tae Kwon Do to really condition those legs. The Track 6 hit Feels Like A Prayer is all about Kick-boxing, Kung Fu and Karaoke – so watch out girls, you might struggle

to concentrate when all you want to do is sing! The intensity of Track 7’s You’re Going Down sets things up for an all-time high with a smashing succession of Uppercuts and Jabs during Release Me. Here, if your shoulders start screaming tell them to shut up! As things wrap up, the pulsating beat of Beautiful Monster introduces a whole new sound for BODYCOMBAT™ – and is just what you need to get through the challenging combination of Plank work, Pushups and Crunches. Finally, after 55 minutes of getting all wound up, the last track brings things down nicely, ensuring you feel fabulous Just The Way You Are.

BODYCOMBAT™ Presenters Dan Cohen (New Zealand) is a former British Kick-boxing champion and a black belt in Lau Gar Chinese Boxing, and is co-Program Director of BODYCOMBAT™, based in Auckland. Rachael Cohen (New Zealand) is co-Program Director of BODYCOMBAT™ and Program Director of SH’BAM™, and also a Master Trainer and Presenter for BODYJAM™, based in Auckland.

Ben Tang (Singapore) is a full-time BODYCOMBAT™, BODYBALANCE™/BODYFLOW® and BODYVIVE™ Instructor at Fitness First, and enjoys composing and performing music. This is his first appearance as presenter on a Les Mills release. Andres Vesga (Hong Kong) is an Instructor in BODYCOMBAT™, BODYATTACK™, BODYJAM™, BODYPUMP™, BODYSTEP™ and RPM™, and also a Kung Fu black belt. This is his first appearance as presenter on a Les Mills release.

© 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.

Creating Fitness Magic

What can you do on stage to create magic?

3 CONDITIONS… 1 FOCUS AND PREPARATION This means knowing your choreography inside out, nailing technique, coaching and connecting with the music and moves instinctively. The only way to get to that level is... practice. For athletes and performers, the ability to be in flow, to create magic, is always built on a solid platform of hard work.

? Why does being completely prepared help you create Fitness Magic?

Because it leaves you free to focus on your class, not yourself. As soon as you shift your energy from your own performance onto the experience of your class you allow magic to take place. It’s called unconscious competence – when you can do something without having to think about it. And this means… head space!

2 CONFIDENCE Sharing your passion and love for the music with the class can take you out of your comfort zone but it’s so important!

? So how can you overcome uncertainty and

fear about expressing the music? What can you do to increase your confidence?

1. Come back to the essence. Remember your program’s essence, and interpret the music from there. 2. Create awareness around the different emotions the music conveys. Is the song uplifting, angry, raunchy, calming?

3 EXPRESS THAT EMOTION Let your body language, face and voice all show the way the music makes you feel. Don’t fake it; let your honest emotion come through.

MUSIC = MAGIC – one of the most powerful things you can do on stage is to LET THE MUSIC SPEAK! Make sure you are saying only what you NEED to, and then be quiet! Your voice is especially important – it’s not appropriate to teach BODYBALANCE™* with an aggressive voice or BODYPUMP™ with a sweet cutie-pie voice. JUST DON’T FAKE IT! It’s always YOUR voice but you access different emotions when you use it. So remember clear class-focused objectives that enable you to get out of your own head space and letting the power of the music speak through your body, your face and your voice. * In some regions BODYBALANCE™ is marketed as BODYFLOW®

© Les Mills International Ltd 2011

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 ‘open hand’. Karate training is commonly divided into three sections: 1. Kihon (the basics or fundamentals) 2. KATA (forms) 3. Kumite (sparring)

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

THE HISTORY OF TAI CHI

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

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 TAE KWON DO

Jiu-Jitsu originated 2,500 years ago in India. It was developed by monks as a method of self-defense against thieves on long journeys.

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. © Les Mills International Ltd 2011

THE HISTORY OF JIU-JITSU

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

1a UPPER BODY WARMUP Intro 0:04 V1 Dance

0:24 QC _ I throw 0:37 QC Rock

SEQUENCE/EXERCISE Front Stance 1x8 6x8 A Shuffle L L, R, L Uppercut Shuffle R R, L, R Uppercut

BOXING KARATE

CTS REPS LEVELS M.V.P. 8 4 4 4 4

3x

L Combat Stance 4x8 B Jab & Pulse

4

8x

4x8 C Cross & Pulse

4

8x

0:51

(Synth)

4x8 D L, R Hook

4

8x

1:04

(Synth)

8x8 E Shuffle F L, R Hook Shuffle B R, L, R, L Scissor

4 4 4 4

4x

½x8

R, L, R, L Scissor

4

6x8 A Repeat Shuffle, Uppercut R

8

1:30 1:32 V2 1:53 C

(Synth) Move

4

8x

4x8 C Cross & Pulse

4

8x

2:05 C

_ I throw Rock

2:19 Br

_ Take it all 4x8

2:32 Br

Cos Iii

3x

R Combat Stance 4x8 B Jab & Pulse

5x8

Front Stance – A-Frame Arms L Combat Stance – L Knife Strike/Karate Chop Front Stance – A-Frame Arms R Combat Stance – R Knife Strike/Karate Chop

8 8 8 8

Front Stance – A-Frame Arms L Combat Stance – L Knife Strike/Karate Chop Front Stance – A-Frame Arms R Combat Stance – R Knife Strike/Karate Chop

2 2 2 2

5x

TECHNIQUE & COACHING When the music starts, it’s time to “Move like a fighter!” This Upper Body Track has been designed to lift the ENERGY and ATMOSPHERE of your class. With the added pulsing and multiple strikes, your class is now ready for their ultimate BODYCOMBATTM workout. Coach the basics of the Uppercut, Jab, Cross and Hook with simple, user-friendly cues such as target zones and strike surfaces.

However, during the KARATE section, your coaching language can be more direct and sharp. This will help set the scene for the multiple disciplines participants will see within a BODYCOMBAT™ class. The Karate Chop plays a strong role in BODYCOMBAT™ 47, featuring in Tracks 1a, 1b, 6 and 10. Once you have coached the technical points of the move, reinforce the strike surface (being the edge of the hand) and the target (the side of the neck) hiii-yaarr!

These punches are taken from the discipline BOXING. Your coaching language should be interesting and conversational, ‘setting the tone of the class’, just like a boxer sticking out the Jab when moving around the ring.

The song says it all: Dynamite!

2:49

(Synth)

2x8 D R, L Hook

4

4x

2:55 C

_ I throw

8x8 E Shuffle F R, L Hook Shuffle B L, R, L, R Scissor

4 4 4 4

4x

CONNECTION & FITNESS MAGIC

Track Focus This is a high energy Upper Body Warmup – let the members feel the faster BPM through the travel sections and the up-tempo Knife Strike/Karate Chop. MUSIC

1a

Dynamite > 3:23 mins

Wow, with such a great top hit, creating Fitness Magic will be more than natural as the transition from the verse into the chorus is so distinctive. This will help your class feel the excitement early on into their workout. Match the tone of your voice to the style and feel of the song. For example, when the song drops to the quiet section during the Karate Chop, try not to fight it by shouting at your class. Instead, soften your voice and use clear and direct vocals. Connecting with your members will create a ONE TRIBE feel. Do this by either using their names or praising and encouraging them.

Front Stance to A-Frame Arms

Music Voice Performance (M.V.P.): This column is for you to note when you will create drama within the track. It’s for you to decide when to let the Music shine, when to create contrast with your Voice and when you will increase drama and intensity in your movements, building Performance.

? KNOW IT? SHOW IT!

How will you change your delivery from the Boxing into the Karate segment? © Les Mills International Ltd 2011

1b LOWER BODY WARMUP 3:23 3:26

3:51 3:53 4:19

4:45

Stand Burn Alright

Really Where you going Stand

5:11 Instr (Synth)

5:24 Instr (Beats)

5:50 5:52 6:17

Somebody Face

6:43

Stand

7:09

(Synth)

7:22

Said things

SEQUENCE/EXERCISE Front Stance – KATA 8x8 A Inhale – Circle Arms Up Push open palm F Circle R arm B around head Sweeping Knife Strike/Karate Chop into R Adductor Stretch ½x8 L Combat Stance 8x8 B R, L Knee Pulse F&B 8x8 B1 R Knee L Front Kick Pulse OTS Front Stance – Repeat KATA 8x8 A Repeat KATA – circle L arm L Adductor Stretch Front Stance 4x8 C L Side Kick Pulse OTS R Side Kick Pulse OTS 1 8x8 C Shuffle L Side Kick L Shuffle R Side Kick R ½x8 R Combat Stance 8x8 B Repeat Knee, Knee, Pulse F&B 8x8 B1 Repeat Knee, Front Kick, Pulse OTS (Use last 4 cts to move into Front Stance) Front Stance 8x8 D L Hip Roll L Knee to L Pulse OTS R Hip Roll R Knee to R Pulse OTS 4x8 E L Roundhouse setup to L Pulse OTS R Roundhouse setup to R Pulse OTS 4x8 E1 L Roundhouse Kick to L Pulse OTS R Roundhouse Kick to R Pulse OTS

CTS REPS LEVELS M.V.P. 8 8 8

8x

32

2x

2 2 4 2 2 4 4 4 4 4 4 4 4 4

Come back

8:18

12x8 E2 Shuffle L L Roundhouse Kick Shuffle R R Roundhouse Kick 1x8 8 cts walk to L Combat Stance Finish with R Knife Strike

TECHNIQUE & COACHING

8 4 4 4 2 2 4

4 4 4 4 4 4 4 4 4 8 8

7:35

x2

8x

2x

This Lower Body Track has been designed to flow with the energy and atmosphere from the previous track yet still create exercise contrast to lift the heart rate and warm the lower body. The beats per minute (BPM) in this track are slighter faster than normal and have allowed us to create simple and effective footwork, which ranges from Side Shuffles to pulsing forward and back and on the spot. Use this information to help your Coaching Cues in between Strikes.

8x 8x

2x

2x

6x

Use cues such as: Widen your stance to give you a strong kicking base or, Stay light on your feet to help your agility. This track finishes with the Roundhouse Kick. There are many repetitions, including the Roundhouse setup. Take your time offering little tips and advice on setting the heel towards the target or how the upper body should move when you kick. Talk about kick heights and what the start and finish positions look like, as these will help open the hips.

4x

4x

4 4 4 4 8

Lower Body KATA

CONNECTION & FITNESS MAGIC

Track Focus My members will enjoy the Sweeping Knife Strike and learn how to drive the arms whilst kicking to engage the core. MUSIC

1b

Love The Way You Lie > 4:57 mins KICK-BOXING MUAY THAI TAE KWON DO KUNG FU

Every now and then, a song comes on in the nightclub and the crowd all look up at the DJ’s booth and scream with excitement! There’s a sense of chill in the air and adrenaline takes over! This remake of Love The Way You Lie is an awesome Techno Rap song that has many opportunities to hook either into the lyrics of the song, the beat or even the Sweeping Knife Strike/Karate Chop. Let your class Connection come naturally in this track with the use of names and give plenty of praise and encouragement! Something as simple as a “yeah, a great start everyone” can go along way in building class numbers.

? KNOW IT? SHOW IT!

What is slightly different about this track? © Les Mills International Ltd 2011

COMBAT 1 KARATE KICK-BOXING MUAY THAI

Track Focus The members in my class will understand the essence of Karate, Kick-boxing

and Muay Thai.

MUSIC 0:00 Intro Scream

SEQUENCE/EXERCISE 2x8

Pulse F&B

0:07 V1

_ I’m black

0:41 C

Scream

6x8 A1 R Karate Punch x2 Step R, Lunging L Front Kick

1:00

Scream

2x8

1:07 V2

_ I pull you

1:40 C

Scream

6x8 B1 R Hook x2 L Roundhouse

2:00

Scream

2x8

2:06 V3 2:40 C

_ I’m black Scream

3:00

Scream

3:06 V4 3:39 C

_ I pull you Scream

3:59

Scream

4:18

Scream

4:39

Scream

4:59

Scream Outro Screeeam

10x8 A R Karate Punch x2 Pulse F&B On last rep, Lunging L Front Kick

CTS REPS LEVELS M.V.P. 16 4 4 10x 4 4

6x

Pulse F&B

10x8 B R Hook x2 Pulse F&B

R, L Pulse into R Combat Stance

10x8 A Repeat L Karate Punch & Pulse F&B 6x8 A1 Repeat L Karate Punch & Lunging R Front Kick 2x8

2

Let Me Hear You Scream > 5:23 mins

Pulse F&B

10x8 B Repeat L Hook & Pulse F&B 6x8 B1 Repeat L Hook & R Roundhouse Front Stance 6x8 C Shuffle R Double Plyo Push & Lunging R Front Kick Shuffle L Double Plyo Push & Lunging L Front Kick L Combat Stance 6x8 A1 Repeat Karate Punch & Lunging R Front Kick Front Stance 6x8 C Repeat Shuffle, Double Plyo Push & Lunging L Front Kick L

4 4 10x 4 4

6x

16 8 10x 8

COACHING

The main feature move in this track is the Karate Punch and Kick Combo. It happens four times in total throughout the track. From a strong, low Martial Arts Stance: • Drive the punch from the waist, aiming for your opponent’s chest • Bend both knees and brace your core • Lift your chest and extend your front arm (Kamae) The other feature move in this track is the Double Plyo Push. Pull the elbows back as you inhale, then explode both hands forward, contracting the muscles of the chest as you exhale.

This track has three disciplines: 1. Karate 2. Kick-boxing 3. Muay Thai The Essence of BODYCOMBAT™ is inspired by Martial Arts’ authenticity. Change your coaching language to fit the look, feel and style of the movement. For example, during the Karate section, coach with direct cues. Imagine that you are stepping into the world of Karate! And ask yourself how would a Karate practitioner move? What type of words would they say? Remember the five principles of Karate within BODYCOMBAT™: 1. Grounded to the floor 2. Posturally upright 3. Show a clear start and stop for every move 4. Stay relaxed until the point of impact 5. The use of the Kiah Then do the same for a Kick-boxing/Muay Thai: 1. Heart 2. Courage 3. Killer instinct

6x

16 8 10x 8

6x

4 4 4 4

3x

8

6x

16

3x

R Combat Stance 6x8 A1 Repeat Karate Punch & Lunging Front Kick

8

6x

½x8

4

Finish with extra Lunging L Front Kick

TECHNIQUE

Music Voice Performance (M.V.P.): This column is for you to note when you will create drama within the track. It’s for you to decide when to let the Music shine, when to create contrast with your Voice and when you will increase drama and intensity in your movements, building Performance.

FITNESS MAGIC

2

Let me hear you SCREAM! This Hard Rock/Metal song is full of thrash and angry emotion! It creates a great contrast from the song in the Lower Body Track, as well as a huge energy lift into the first fight! This track has been designed to get your participants screaming and shouting.

? KNOW IT? SHOW IT!

Name the two feature moves in this track. © Les Mills International Ltd 2011

3

POWER TRAINING 1

Track Focus Pushing the enjoyment factor to the limit is the focus for this track whilst feeling like a boxer. MUSIC 0:00 V1 0:22

Mine _

0:33 Instr (Big beat)

1:18 Instr (Light beat) 1:41 V2 You 2:02

You

2:24

Mine _

SEQUENCE/EXERCISE

BOXING

CTS REPS LEVELS M.V.P.

L Combat Stance 8x8 A L, R Uppercut L Hook

4 4

8x

4x8 A L, R Uppercut L Hook Pulse F&B

2 2 4

4x

1

16x8 A2 L, R Uppercut L Hook R Cross x2

2 2 4 16x

8x8 B L, R Hook

4 16x

8x8 B1 L, R Hook Cross Jack x2

4 4

8x

8x8 A2 L, R Uppercut L Hook R Cross x2

2 2 4

8x

20x8 C L, R Uppercut L Hook R Cross x2 L, R Hook Cross Jack x2

3

Make You Mine > 6:48 mins

TECHNIQUE & COACHING A basic Power Track, such as this, need not be complicated! Simple directional cueing, good Motivational Cues and intensitylevel changes will see this track being played in your clubs over and over again. The combination of free-flowing punching and solid combinations creates a sense of huge achievement and a perfect cardio kicker. During the Hook and Cross Jack Sequence, coach your participants the importance of landing on the heel of the

foot and bending at the knees. This will help shape and tone the muscles of the legs. Soften your vocals and pull back for a couple of reps as you pre-teach both combos coming together. This will highlight the perfect build in music and drama! Now that the big beat kicks in, don’t hold back. Let the speed and power in your own technique shine through as this will encourage your members to explode.

2 2 4 4 4 10x

REPEAT SEQUENCE FROM TOP – R R Hook to finish

Music Voice Performance (M.V.P.): This column is for you to note when you will create drama within the track. It’s for you to decide when to let the Music shine, when to create contrast with your Voice and when you will increase drama and intensity in your movements, building Performance.

? KNOW IT? SHOW IT!

What style of cueing should you use in this track? © Les Mills International Ltd 2011

COMBAT 2

Track Focus Fire! This is the lasting impression my members will feel in their legs due to this controlled kicking track. MUSIC

SEQUENCE/EXERCISE

TAE KWON DO KICK-BOXING

CTS REPS LEVELS M.V.P.

L Combat Stance 0:02

Fire _

4x8 A Rear Knee x2 Pulse F&B Jab, Cross, Jab on last rep

4 4

4x

0:15

Fire _

4x8 B Rear Knee Jump Knee Jab, Cross, Jab

2 2 4

4x

0:28 V1

Alright

9x8 C Step Over Front Kick – Step L R Rear Front Kick into R Combat Stance Switch and Shuffle B in L Combat Stance

1 3 4

9x

0:58 Instr (Guitar)

4x8 B Rear Knee Jump Knee Jab, Cross, Jab

2 2 4

4x

1:10 Instr (Synths)

4x8 D Step R L Knee Repeater

2 16x 4 4

1:24 V2

Sharpen the

8x8 D1 L Knee x2 L Side Kick

1:50 Br

1, 2, 3 Fire

1x8

1:53

Hey _

4x8 B Rear Knee Jump Knee Jab, Cross, Jab

Walk F to L Combat Stance

2:06 Instr (Quiet)

8x8 C Repeat Step Over Front Kick, Stance Switch, Shuffle B

2:33 C

½x8

Fire

2:35 Instr (Beats)

4

Fire > 6:07 mins

L Combat Stance

8x8 B Repeat Rear Knee, Jump Knee, Jab, Cross, Jab

8x

8 2 2 4

4x

8

8x

TECHNIQUE & COACHING The new move in this track is called the Step Over Front Kick. It is very similar to the Step Over Cross, yet you deliver the brutal kick. The change in variation of the Kick adds creativity and a sense of realism. This TAE KWON DO and KICK-BOXING track will not only push your heart rate but will test your balance and condition your legs. The main focus to coach will be the execution of the Kicks. During the Step Over Front Kick use cues such as: • Step your front foot forward • Strike using your back leg • After you have landed the kick, return back to your original stance • Take your shoulder back with you • Keep your hands ‘on guard’

The feature combo in this track offers two options for your members. For the newer members, offer them the Double Knee On The Spot combo. However, for the more experienced members, offer them the Single Knee with the second Knee as a Hop. Remember, this is increasing the cardio section of this track. Some cues from the DVD were also said in Spanish “instructors, al foco aca, as regresar el hombroatras tan rapido combo puedan” which means: Instructors, the focus here is to pull your shoulders back as quickly as you can.

4 8

8x

REPEAT SEQUENCE FROM TOP – R

Music Voice Performance (M.V.P.): This column is for you to note when you will create drama within the track. It’s for you to decide when to let the Music shine, when to create contrast with your Voice and when you will increase drama and intensity in your movements, building Performance.

CONNECTION

4

This track needs lots of praise and encouragement due to its high cardio nature, the conditioning and balance challenge, not to mention that there’s a new move. As you encourage your class, it’s totally OK to say: “When you first try these moves you may not get them perfect and that’s OK guys – what you’re doing is awesome.”

? KNOW IT? SHOW IT!

What is the name of the new move? © Les Mills International Ltd 2011

POWER TRAINING 2

Track Focus On the floor in the middle of the crowd giving it all, my members get to interact with this face-to-face track. MUSIC

SEQUENCE/EXERCISE

DIRTY BOXING

CTS REPS LEVELS M.V.P.

Create a circle of your participants on the floor 0:09 Instr (Bagpipes)

8x8 A Run OTS

0:30 V1

R Combat Stance 8x8 B R Uppercut L Cross

_ You’re the fighter

64 2 2 16x

0:51 Instr (Bagpipes)

2x8 A Run OTS R Combat Stance

0:57 V2

8x8 C Jab, Cross

2 32x

8x8 D Jab, Cross x2 R Uppercut L Cross

4 2 2

_ You were

1:18 Instr (Guitar & pipes)

12 4

5x8 A1 High Knee Run F

40

1:51 Instr (Drum break) 1½x8 E Slow Speed Ball

12

12x8 E1 Fast Speed Ball High Knee Run

8 8

1:39 Instr (Pipes) 1:56 Instr (Pipes)

5

The Warriors Code > 4:51 mins

8x

6x

REPEAT SEQUENCE FROM TOP – L

Music Voice Performance (M.V.P.): This column is for you to note when you will create drama within the track. It’s for you to decide when to let the Music shine, when to create contrast with your Voice and when you will increase drama and intensity in your movements, building Performance.

COACHING, CONNECTION & FITNESS MAGIC

5

Back by popular demand – the CIRCLE track! This short, intense Dirty Boxing track has a sense of anger, speed and grit. With the choreography fast changing, the cueing in this track should be simple and directional. A good example of cueing would be: Freeze, Jab, Cross, right, left, add on the Uppercut and Cross. A not-so-good example of cueing would be: Freeze. OK, now we have a Jab off the front arm, then you do a Cross off the back arm, then OK – now it’s time to… Less is more in this track. Once you have set up the basics of the choreography then it’s the perfect time to connect and perform. Essentially, this song is an Irish Folk Rock hit. With lyrics such as: You’re the fighter! You’ve got the fire, the spirit of a warrior, the champion’s heart, you can’t help but sing and enjoy being in the middle of this ball of punching energy, even though this really is a great social track. Do not let your members slacken on their technique; push them and ensure they maximize the huge cardio benefits from this track.

? KNOW IT? SHOW IT!

Which three Key Elements will you focus on in this track? © Les Mills International Ltd 2011

6

COMBAT 3 KARATE HUNG FU KICK-BOXING

Track Focus The members in my class will benefit from this Kung Fu Kick-boxing-style

track.

MUSIC

SEQUENCE/EXERCISE

CTS REPS LEVELS M.V.P.

Front Stance – A-Frame Arms 4x8 A KATA (repeat from Warmup) Inhale – Circle Arms Up Push open palm F Circle L arm B around head L Knife Strike/Karate Chop, facing R side

8 8 8 8

4x8 B Martial Arts Guard, facing R side Shuffle R Shuffle L

4 4

4x

L Combat Stance 8x8 C Jab Head, Body Cross Pulse F&B

2 2 4

8x

8x8 C1 Jab Head, Body, Cross Back Kick R

4 4

8x

1:19 Instr (Keyboard)

4x8 B Repeat Shuffle R, L

8

4x

1:32

_ Life is a

4x8 A A-Frame Arms – Repeat KATA L

1:45

_ It feels

4x8 D L Sweeping Knife Strike/Karate Chop L facing R side Return Guard to face R

4 4

8x

0:02 0:06

_ Life is a I hear you

0:13

_ And it feels

0:26 V1

_ I hear your

0:52 C

_ When you

6

Feels Like A Prayer > 6:15 mins

32

1:59

_ Just like a

4x8 D1 L Sweeping Knife Strike/Karate Chop L Pulse OTS

4 4

4x

2:12 PC

_ Just like a

8x8 D2 L Sweeping Knife Strike/Karate Chop L L Back Kick to R Shuffle R, L

4 4 8

4x

2:37 C

_ When you

8x8 C1 Repeat Jab Head, Body, Cross, Back Kick

8

8x

TECHNIQUE

COACHING

The Sweeping Knife Strike/ KARATE CHOP is the main feature move in this track.

Coach the targets of the Kick-boxing combo; it has a Jab to the face, then Jab to the chest – as this will set up your knockout Punch, the Cross to the face. The pyramid to coaching success starts with the most important information. Must Know – First, name the moves and basic cues Should Know – Then, information on how to do the move. Could Know – This is information that sometimes sound the most interesting as it’s usually full of great information or tips about the Martial Art. Yet it will also not land unless steps one and two have been achieved; so always remember the basics of naming the moves first and the direction which you’re moving. Coach the knee bend to ensure the punches from head to chest look and feel different. work the muscles of the legs more. Naturally you and your members will try to ‘cheat’ during this point. Stay diligent with your technique.

From a Front Stance, perform this Strike with: • Upright posture • Bent knees • Start with A-Frame Arms • Inhale during soft KATA • Exhale during the Push • Rotate one arm fully around the head, working the core muscles • As you strike, rotate your body to the target and lift your back heel • Finish position should look similar to that of a Lunge As you Shuffle to the side, do your very best to stay low in your stance as this will work the muscles of the legs more. Naturally you and your members will try to ‘cheat’ during this point. Stay diligent with your technique. Remember: This is not a recovery track!

REPEAT SEQUENCE FROM TOP – R

Music Voice Performance (M.V.P.): This column is for you to note when you will create drama within the track. It’s for you to decide when to let the Music shine, when to create contrast with your Voice and when you will increase drama and intensity in your movements, building Performance.

? KNOW IT? SHOW IT!

Name the three stages of the pyramid of success. © Les Mills International Ltd 2011

7

MUAY THAI

7

You’re Going Down > 4:49 mins

Track Focus As there is no setup phase, my member’s fitness shall be tested to the max in as little as 4 minutes and 49 seconds. MUSIC

SEQUENCE/EXERCISE

MUAY THAI MMA

CTS REPS LEVELS M.V.P.

0:00 Instr (Guitar)

4x8

L Combat Stance

0:13

Define your

8x8 A

L Knee x2 R, L Descending Elbow

4 4

0:34

It’s been a long 4x8 B

Step Over Cross

4

8x

4x8 B1

Step Over Cross with Leg Check

4

8x

32 8x

0:55

(Guitar)

4x8 C

L Knee x8 R Knee x8

1:06

Define your

8x8 D

L Knee x2 R, L Descending Elbow

4 4

8x

1:27

It’s been a busy

8x8 D1

L Knee x2 R, L Descending Elbow Step Over Cross with Leg Check x2

4 4 8

4x

1:48

_ This is

6x8 E

L Street Brawl Downward Punch

2 24x

2:07

It’s been a long 4x8

4:07

It’s been a long 3x8

Transition to R Combat Stance Pulse F&B

16 16

24 8

TECHNIQUE & COACHING The Step Over Cross is back, but this time with a deeper focus on the Leg Check. After you perform the Step Over Cross, return back to your stance by lifting the rear knee and forming a wall between the elbow and the shin bone. Step Over Cross with Leg Check: • Step the rear leg forward as you punch • Land on the heel of the foot • Keep the guard lifted • Step rear leg back and at the same time lift the rear knee • Back arm stays on guard • Front arm in soft Muay Thai Guard This move is inspired by Muay Thai and adds an extra level of interest to the choreography.

Coach the Street Brawl Downward Punch with a focus on keeping the chest lifted. This is such a fantastic ‘feel-good’ move, yet often is performed with too much of a rounded back and the target too low. From Combat Stance: • Lift lead arm • Elbow face up • Fist strong • Rear arm inside rear leg • Lift chest • Bend both knees • Strike down and exhale

A-E REPEAT SEQUENCE A to E on L Transition to R Combat Stance L Double Knee, R Double Knee

16 8

4:18 Instr Yeah you’re the

5x8

L, R Double Knee

8

4:29 Instr (Guitar)

6x8

L, R Running Man

4 12x

5x

CONNECTION & FITNESS MAGIC

Finish L knee to fist

Music Voice Performance (M.V.P.): This column is for you to note when you will create drama within the track. It’s for you to decide when to let the Music shine, when to create contrast with your Voice and when you will increase drama and intensity in your movements, building Performance.

The name of the song says it all… You’re Going Down! Lyrics such as: “With my fist in your face and your face on the floor”, you can create a huge brawl feel in this 4-minute, 49-second Muay Thai Track. So let the insane builds within the song be the magic-setter. All you need to do is match your vocals to that of the music, find your top end and watch the excitement on your members’ faces as they shout for more.

? KNOW IT? SHOW IT!

This track is only … minutes long. © Les Mills International Ltd 2011

POWER TRAINING 3 BOXING

combos.

0:00

Release me

0:17 Instr (Synths)

SEQUENCE/EXERCISE 6x8

Front Stance L, R Shoulder Stretch

CTS REPS LEVELS M.V.P. 48

8x8 A L, R, L, R Jab L, R Jab

4 4

Release

8x8 A1 L, R Jab

2 32x

1:02

(Beats)

L Combat Stance 8x8 B L Jab

2 32x

1:23 V1

_ I could

8x8 B1 Jab x2 Cross

2 2 16x

1:46 PC

Noooo

4x8 C L Uppercut

2 16x

1:57 C

Release

8x8 C1 L Uppercut x4 Jab x2, Cross Jab x2, Cross

8 4 4

4x

8x8 C2 L Uppercut x4 Jab, Jab, Cross R, L, R, L Scissor

8 4 4

4x

0:39 C

2:20 Instr (Synths)

2:44

_ I say

2:54

(Beats)

3:01 Instr (Synths) 5:28 PC

Noooo

5:40 C

Release

6:02 Instr (Synths)

3½x8 3x8 52x8

Run OTS

28

Sprint OTS

24

8x

REPEAT SEQUENCE A to C2 – R

4x8

Run OTS Sprint OTS Front Stance 8x8 A L, R, L, R Jab L, R Jab 8x8 A1 L, R Jab

16 16 4 4

TECHNIQUE & COACHING A solid Track 8 to finish the last cardio peak! It ticks all the boxes! Heart rate up, shoulders burning and an opportunity to simply let go. Mentally and physically push yourself.

The hardest thing about this track is technically not TO fatigue. And as instructors, what we think we look like and what we actually look like are two very different things.

Look for how many times you drop your guard or hit the target either short or offcenter. Do you maintain a good level of fitness? Track 8 is a great time to do this test on yourself as you will be fatigued. Let this exercise be an opportunity for you to look at what your members see.

Be brave and give it a go.

After you have taught this track a few times, try filming yourself and look at your technique.

The end, the finish, the final cardio peak is done! Tell them straight – it was a tough journey but they survived and they’re still standing.

CONNECTION

Track Focus My class will come together and empty their tanks through shoulder shaping MUSIC

8

Release Me > 6:54 mins

FITNESS MAGIC

8

20x Uppercuts, the full combo, or even the final non-stop shoulderblasting burst all have excellent lifts and builds within the song, naturally giving your members the opportunity to give you that ‘woohoo’ feeling.

8x

2 32x

Music Voice Performance (M.V.P.): This column is for you to note when you will create drama within the track. It’s for you to decide when to let the Music shine, when to create contrast with your Voice and when you will increase drama and intensity in your movements, building Performance.

? KNOW IT? SHOW IT!

How many single Uppercuts in a row are there in this track? © Les Mills International Ltd 2011

9

CONDITIONING

Track Focus My class members will feel educated during this core-inspired Conditioning track.

MUSIC

SEQUENCE/EXERCISE

MARTIAL ARTS CONDITIONING

CTS REPS

0:00 V1

All my life

8x8 A Hover (knees or toes)

64

0:31 V2

But I don’t mind

4x8 A1 2/2 L Pointer in Hover 2/2 R Pointer in Hover

8 8

2x

16 16

6x

0:46 C

She’s a monster

9

Beautiful Monster > 4:22 mins

12x8 A2 4/4 L Pointer in Hover 4/4 R Pointer in Hover (Option: Lift opposite leg)

1:31 Br

_ She’s a monster

1x8

1:35 Instr

(Synth)

6x8 B Single Pushup

Prepare Pushup

1:58 V3

In her eyes

4x8 A Hover

2:13 V4

I don’t mind

4x8 A1 2/2 L Pointer in Hover 2/2 R Pointer in Hover

2:27 C

She’s a monster

4x8 A2 4/4 L Pointer in Hover 4/4 R Pointer in Hover (Option: Lift opposite leg)

2:42 Instr

(Synth)

4x8 B Single Pushup

2:58 C

_ She’s a monster

4x8

Transition onto back

8 4 x12 32 8 8

2x

16 16

1x

4

x8

3:12 C

And I need

4x8 C Treble Situp Pulse

8

4x

I don’t mind

4x8 C1 Treble Situp Pulse – knees at 90˚

8

4x

8

3:43 Br

_ She’s a monster

1x8

(Drums)

8x8 C2 3x Legs straight in the air Situp Pulse

Legs straight up in the air

Core training in BODYCOMBAT™ is changing fast. BODYCOMBAT™ has an exciting Track 9 future, as this really is the program that can do so much within this space. Everything from Pushups to different Martial Arts training, specific isolated muscle groups and all choreographed to either Rock, mainstream, Top 40, House, Dance…

As you shift your weight during the Superman, press the forearms into the ground. As you lift the leg keep the heel in line with the upper back or shoulders to ensure there is no unnecessary pressure on the lower back. If the hips start to sink during this move, then drop down to the knees and keep the abs braced.

In BODYCOMBAT™ 47, this core track has a real focus on the Hover with an arm and leg-line pattern. During this move coach the hips and shoulders square to the floor and abs braced to protect the lower back and to prevent the hips from sinking.

32

3:28 3:47 Instr

TECHNIQUE & COACHING

8

Pointer in Hover Pointer in Hover Option 1 Option 2 Situp Pulse

8x

? KNOW IT? SHOW IT!

What is the focus of this track? © Les Mills International Ltd 2011

COOLDOWN BOXING TAE KWON DO KUNG FU

Track Focus Did someone say smile? This is the feeling I want my members to leave with. MUSIC 0:00 Instr

SEQUENCE/EXERCISE 4x8

10

Just The Way You Are > 3:39 mins

Childs Pose

CTS 32

0:17 V1

_ Oh her eyes

4x8 A L Adductor Stretch

32

0:35 V2

_ I know

4x8 A R Adductor Stretch

32

0:50 C

_ When I see

4x8 B R Hip Flexor Stretch, arms rise O/H R Hip Flexor Stretch & Twist to L

16 16

1:10 C

_ And when you

4x8 B L Hip Flexor Stretch, arms rise O/H L Hip Flexor Stretch & Twist to R

16 16

1:28 V3

Her lips

4x8 C Iliotibial Stretch R

32

1:44 V4

Ohh you know

4x8 C Iliotibial Stretch L

32

2:01 C

_ When I see

4x8 D L Quadricep Stretch

32

2:19 C

_ And when you

32

2:36 Br

_ They way

4x8 D R Quadricep Stretch Front Stance 4x8 E L Closed Fist, Low Block L Knife Strike/Karate Chop to R R Closed Fist/Karate Chop, Low Block R Knife Strike to L

2:55 QC

Face

4x8

R Shoulder Stretch L Shoulder Stretch

16 16

3:12 QC

Smile

4x8

Chest Stretch, arms open to sides Chest Stretch, hands clasp behind

16 16

FITNESS MAGIC

10

The final track! Just The Way You Are is one of the best love songs from 2010. This really is a beautiful way to finish such an amazing, high-energy release. Soften your vocals, feel free to sing along. Coach the depth in each of the stretches as well as in the breath. As the heart rate starts to come down, release the tension in the muscles and relax the mind.

8 8 8 8

? KNOW IT? SHOW IT!

What will you coach in this track? © Les Mills International Ltd 2011