bc65.pdf

RELEASE

PRESENTERS FROM NEW ZEALAND, UAE

65

FEATURES

‧ PERFORMANCE ‧ 5 INSTANT BENEFITS OF EXERCISE ‧ BODYBALANCE/BODYFLOW: BENEFITS FOR OLDER POPULATIONS ‧ 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 65

CONTENTS Performance 5 Instant Benefits of Exercise BODYBALANCE/BODYFLOW: Benefits for Older Populations Improving Speed in BODYCOMBAT The History of Martial Arts UPPER BODY 1a WARMUP LOWER BODY 1b WARMUP

2 COMBAT 1 POWER 3 TRAINING 1

TRACK

ARTIST

We Came To Bang (Radio Edit)

3LAU feat. LUCIANA

4:08

Levels (VIP Mix)

Pukka Moves

4:27

Ah Yeah So What (Radio Edit)

Will Sparks feat. Wiley & Elen Levon

6:01

Lifting Me Higher (Back To 97 Mix)

Dougal & Gammer

4:34

Shinedown

2:58

Shinedown

2:59

2014 Musical Freedom Label Ltd. Written by: Blau, Clow, Caporaso

2015 Les Mills Music Licensing Ltd. Written by: Blevin

2014 Hussle Recordings, a division of Ministry of Sound Australia Pty Ltd. www.ministryofsound.com.au Licensed courtesy of Ministry of Sound Australia. Written by: Sparks, Cowie, Menaker, Kidron

2014 Essential Platinum. Written by: Lee, Clarke

Enemies

4 COMBAT 2

2012 Atlantic Recording Corporation for the United States and WEA International Inc. for the world outside of the United States. Produced Under License From Atlantic Records Corp. Written by: Smith, Bassett, Bass

Enemies

2012 Atlantic Recording Corporation for the United States and WEA International Inc. for the world outside of the United States. Produced Under License From Atlantic Records Corp. Written by: Smith, Bassett, Bass

No Problem

Chase & Status 4:08

No Problem

Chase & Status 2:04

6 COMBAT 3

The Day Is My Enemy

Nave Gears

7 MUAY THAI

Party Monster

Groove Moves 4:10

Heart Bleeds

Re-con & Demand feat. Mandy Edge

6:20

Black And Blue (Smackdown)

Long Hawke

2:53

Ginny Blackmore

3:22

POWER 5 TRAINING 2

POWER 8 TRAINING 3 9 CONDITIONING

10 COOLDOWN

Courtesy of the Universal Music Group. Written by: Kennard, Milton, Tendayi

Courtesy of the Universal Music Group. Written by: Kennard, Milton, Tendayi

2015 Les Mills Music Licensing Ltd. Written by: Porter, Howlett, Burden

2015 Les Mills Music Licensing Ltd. Written by: Jones, Trindl, J. Yousaf, Y. Yousaf, Muron

2014 Twista Records. Written by: di Scala, Newton, Edge

2015 Les Mills Music Licensing Ltd. Written by: unknown

Love Me Anyway

2014 Sony Music Entertainment New Zealand Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Blackmore, de Jong 

4:35

© Les Mills International Ltd 2015

BODYCOMBAT 65 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 27:27

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 8 Power Training 3 Track 10 Cooldown (1-2 mins – advise your members to stretch) TOTAL TIME 43:14

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: 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 (Music, Masterclass, Video, Release Kit, Kit) 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 65

BODYCOMBAT 65

From L-R: Dan Cohen, Brian Cochrane, Rachael Newsham

The two most common trends from the feedback we’ve received from instructors and members through our Blah survey’s so far are: 1) “I really want to move better” 2) “I would just like to be fitter and in better shape” Release 65 has a strong coaching focus on striking and moving with great technique and on progressive layering. To be able to move“better”, the setup is key! This allows everyone in the room to nail their punches and kicks firsttime round. Mixed Martial Arts training principles truly provide a stronger foundation. Using Pushups, Lunges and counterforce Squat Jumps can help build amazing Martial Arts speed and conditioning. Dynamic movement, as well as options, will create the perfect synergy for developing a fighting spirit. Right from the get-go, you’ll find that you “came here to bang”.

Three identical rounds throughout the first half of the class will have you lifting your game, and leave you either tapping out or tapping in! If the raw power-punching, the low-loaded Capoeira death by Lunge doesn’t stop you, then the incredibly welldesigned core training focus at the end will have you flying the white flag! We would like to thank the instructors around the globe for their incredible talents and contributions to the growth of the BODYCOMBAT program as we exceed the 9,000 mark for the number of gyms we have worldwide. Until next time… keep it real and stay with the fight! Dan & Rach

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. Rachael Newsham (New Zealand) is co-Program Director of BODYCOMBAT and Program Director of SH’BAM. She is based in Auckland. Brian Cochrane (United Arab Emirates) is a BODYCOMBAT and RPM Instructor and Trainer. He is based in Dubai where he is Executive Fitness Director at Gold’s Gym Arabia. © 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

PERFORMANCE Fitness Magic has a brand-new look! We have redefined it and identified the tools that will help you create it in your classes. Fitness Magic has been renamed PERFORMANCE. Our job as instructors demands that we step into a role in every class we teach – like being an actor, getting into character. It’s a role that enables us to lead and motivate our classes, every time. So what exactly creates a great Performance? 1. THE MUSIC Everything starts with the music – from the choreography, to the way that you use your voice, to your actions, and even the way you create your presence on stage. Think of yourself as team-teaching WITH the music; imagine it as another instructor on stage – allow it to be heard! 2. YOUR ACTIONS What you physically do on stage – your actions – also contribute to the Performance. These actions are driven by the emotion of the music. Your posture, the way that you move your body and the expression on your face will all add to the Performance. Sometimes the intensity of the workout will dictate that you have that ‘training hard’ look on your face, and at other times you can lighten up – and smile. However, most of the time, you’ll be showing how much you enjoy the experience. This class is the best part of your day, so show it!

BODYCOMBAT 65

3. YOUR VOICE In all programs, we have two voices: the conversational and the motivational, with the exception of BODYBALANCE/BODYFLOW – where we only use the conversational. So how do you know which voice to use? The conversational voice is mostly used in the verses and the instrumentals; and the motivational voice is used in the pre-chorus and chorus. Our motivational voice can be building, big, intense… or sometimes we just use silence. Just like our actions, we match our voice to the music and work WITH the music – not against it. 4. THE ULTIMATE YOU There are two elements that we use to create The Ultimate You. These are: your persona – or the character you need to step into when you teach – and your state of mind. The key to finding your persona is to answer The Ultimate You questionnaire on the next page. Who do you dream of being when you teach? As you work through the questionnaire, think about the qualities and attributes of this instructor. The questions will help you discover the individual elements that will enable you to step into this character. Remember – your Ultimate You will be slightly different for each program as they each have their own unique essence. Like any performing artist, the best instructors in the world re-invent themselves

on a regular basis. A big part of this is continually re-evaluating your Ultimate You. The persona you take on when you teach is the biggest and best version of you – it’s the Ultimate You. However, it’s not about being fake or pretending to be somebody else – it’s about finding your own identity to match the program essence. The last part of developing your Ultimate You is your state of mind – getting into the zone before class. It’s when you’re prepared, you know your choreography, you know your coaching outcomes, and you’re focused. WHEN YOU LEARN THIS RELEASE, USE THESE 4 TOOLS: • Put your music on and listen to it carefully. What emotions do you experience? What is the feel of each track? • Perform the choreography in front of a mirror, with the music on. Watch your facial expressions and how you’re using your body; are you reflecting the feel of each track? Remember – it’s OK to enjoy yourself, and show it! • Practise your coaching OUT LOUD. What’s your vocal tone like? Your speed? Does your voice match your actions and the music? • Complete the Ultimate You questionnaire.

Remember – it’s these 4 tools that will create a true Performance; and this is what will keep your members coming back, week after week!

© Les Mills International Ltd 2015

THE

ULTIMATE YOU Who do you dream of being when you teach? This questionnaire will help you connect with your inner rock start or your ULTIMATE YOU. So check out the short Education session on the release, answer these questions and begin your journey...

To watch the Ultimate You video, please go to https://vimeo.com/130062716 and type in the password ‘ultimateyou’

IF YOU ARE ‘THE ULTIMATE YOU’... BEFORE YOU CAME INTO THE ROOM... WHAT WERE YOU DOING? WHAT DID YOU EAT FOR BREAKFAST? WHAT KIND OF CAR DO YOU DRIVE?

WHAT IS YOUR FAVORITE MUSIC? WHO DID YOU SPEAK TO AND WHAT DID YOU SAY? DESCRIBE YOUR WALK AND YOUR POSTURE.

WHAT IS YOUR PREDOMINANT FACIAL EXPRESSION?

WHAT ARE YOUR ‘CHARACTER’ GIVENS (eg fit, strong, confident, silly, ...)?

DESCRIBE THE LOCATION WHERE YOU TEACH. BODYCOMBAT 65

PHYSICAL ENVIROMENT: WHAT DOES THE ROOM LOOK LIKE? WHAT DOES THE ROOM TELL YOU ABOUT YOUR CHARACTER? WHAT IS THE EMOTIONAL ENVIROMENT IN THE ROOM?

HOW DO YOU FEEL WHEN YOU ARE IN THE ROOM?

HOW DO PEOPLE GREET YOU? DESCRIBE THE EMOTIONAL RELATIONSHIP BETWEEN YOU AND THE OTHER PEOPLE IN THE ROOM. WHAT DO YOU FEEL ABOUT THE OTHER PEOPLE IN THE ROOM?

OVERALL, WHAT ARE YOU TRYING TO GET FROM THE OTHER PEOPLE?

DESCRIBE ‘THE ULTIMATE YOU’.

Once you have finished playing, enhancing and expressing, Think about this... What are the conflicts holding you back from becoming THE ULTIMATE YOU? What is stopping you? Write a letter to your ‘REAL SELF’ from your ‘ULTIMATE SELF’. And remember, sharing this exercise with someone else will greatly enhance the experience. © Les Mills International Ltd 2015

5 INSTANT BENEFITS

OF EXERCISE What if you heard that there was a new drug available and as soon as you started taking it you’d be less anxious, you’d have more selfconfidence, you’d have better control over what you ate, you’d be able to relax more and you would even be more productive.

3 – EXERCISE HELPS TO CONTROL FOOD ADDICTION Physical activity prompts our bodies to release dopamine, the ‘reward chemical’ associated with pleasure – meaning we are less likely to crave sugary foods.

So what is this amazing new drug?

4 – EXERCISE INCREASES OUR ABILITY TO RELAX For some people, a moderate workout can provide the same effect as a sleeping pill – even for those with insomnia.

Quite simply, it’s exercise. You probably exercise at least 5 or 6 times a week – it’s a priority in your life and it can be hard to imagine what it’s like to be someone who doesn’t train on a regular basis. However, lots of people don’t work out and DO need motivation. When we look at the statistics, 93% of Americans don’t meet the fitness guidelines and we all have friends and family who struggle to form the exercise habit. The following 5 benefits of exercise occur as soon as people start training. Focusing on these benefits at the start of their fitness journey can help them to cement their exercise habit. 1 – EXERCISE REDUCES STRESS AND ALLEVIATES ANXIETY Exercise releases endorphins, which create feelings of happiness and euphoria, and studies have shown that exercise can even alleviate symptoms in people who are clinically depressed. 2 – EXERCISE IMPROVES SELFCONFIDENCE We know that as soon as people start exercising, they feel better about themselves. Regardless of weight, size, gender or age, exercise immediately increases our self-esteem and gives us a more positive self-image. BODYCOMBAT 65

And finally... 5 – EXERCISE HELPS US GET MORE DONE Research shows that employees who undertake regular exercise are more productive and have more energy than those who sit at their desks all day long. So what does this mean for you as an instructor? We know that helping people to stay motivated as they begin to exercise is a challenge. Most people will be focused on the aesthetic benefits, and can become demoralized when they don’t see changes straightaway. So when you talk to that new person in class, you can mention these instant benefits of exercise to help them stay on track. Remember to use the Smart Start template and give new people permission to leave after the first few tracks – because even 20 minutes of moderate exercise can provide us with long-term health gains and provide these 5 immediate benefits. www.lesmills.com/knowledge/smart-start/

© Les Mills International Ltd 2015

BODYBALANCE/BODYFLOW:

BENEFITS FOR OLDER POPULATIONS It’s well known that when we get into our 40s and 50s our ability to balance and to perform functional tasks begins to deteriorate. Les Mills BODYBALANCE contains a mix of moves that can address these changes. However, until now, we had no scientific evidence to prove how effective they are. THE TEST The University of the Sunshine Coast in Australia decided to put BODYBALANCE to the test. They recruited 28 participants, aged 55 to 75, and split them into two groups: one that was a control; and the other that would attend two BODYBALANCE classes per week for a total of 12 weeks. Everyone involved was physically active, but had not undertaken resistance or balance training within the last 6 months. Measurements were taken at the start and end of the trial. These tests measured their ability to balance and to perform functional tasks such as moving from sitting to standing, and their walking speed.

BODYCOMBAT 65

BODYBALANCE IMPROVES FUNCTIONAL ABILITY When compared to the control group, the BODYBALANCE participants saw greater improvements in both their balance and functional tests. Functional ability is very important; it requires the integration of lowerlimb strength, balance, and sensorimotor and psychological factors. Performance in these tests can be used as an indicator of vitality and of our risk of experiencing falls, so any improvements in these are of benefit to older adults – even if they are healthy and mobile. So there you have it: the proof that BODYBALANCE not only helps us to balance but also improves our functional performance as we progress into older age.

© 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 (1) 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.

(1) 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 65

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 fast – 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. We suggest you practise: Speed Pushups ¾ range; Speed Pushups with locked elbows; Plyometric Pushups for explosive fitness. 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 are 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 in the Masterclass 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)

BODYCOMBAT 65

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

To coach the upper body Boxing strikes with simplicity and connect with your participants – new and regular – using the music. MUSIC 0:00 0:05 V1 0:20 PC 0:35 C

Moment we break

0:50 C

Bang! Bang! _ We came to Bang _ (Synth pops)

1:06 PC

Bang! Bang! _

1:20 Instr (Moobahton beat) 1:43 Instr (Heavy synth)

FEEL

Dance Banger, Punchy, Euphoric

SEQUENCE/EXERCISE 2x8 2x8

L Combat Stance Get ready to move L Jab, R Cross

4x8 A L Jab, R Cross 4x8 B L, R Uppercut L, R Uppercut x2, L Uppercut x2 4x8 B1 L, R Uppercut x2 L Uppercut x2 4x8 C L Hook Pulse B, F L, R Hook Pulse B, F 6x8 C1 L, R Hook Pulse B, F 8x8 B1 Repeat Uppercut combo REPEAT SEQUENCE A to 2nd B1 – R

4:05 Outro Bang! _

BODYCOMBAT 65

A-Frame Arms to finish

BOXING

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

4x BOX 16x 16x 4x 8x

12x 8x

We Came To Bang > 4:08 mins

1a

A pumping Boxing Warmup where we come to ‘Bang’ from the very start! This is a great piece of energetic music to kick-start the workout and gets your participants moving with confidence. Simple Boxing strikes and easy-to-teach combos to allow entry into the workout for any level of fitness.

TECHNIQUE & COACHING Boxing Jab, Cross • Throw front and rear arm, rotate through shoulders • Drive movement from the feet for stability and power • Strike Surface – Front two knuckles • Target Zones – Face/Head Uppercut • Drop shoulder down and forward • Bend arm and drive vertically • Reload fist to Guard position • Target Zone – Chin Hook • Lift elbow to shoulder height • Release heel and rotate your shoulder and hip forward • Circular punch • Target Zones – Jaw/Temple

COACHING & CONNECTION Coach the basic strikes with Layer 1 Cues – Strike and Direction, Strike Surface and Target Zone. Simple and effective coaching of the basics will give you space to connect with your participants – welcome your new members 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 encourage them to move with confidence using the ‘banging’ music to power the punches.

© Les Mills International Ltd 2015

1b LOWER BODY WARMUP FOCUS

To coach the basics for each exercise/kick and bring extra attention to the safety cues in the Quarter-Turn Squat combo. MUSIC 2x8

4:14 Instr (Synth build) 4:18 Instr (Heavy shots) 4:21 Instr (Dubstep synth)

1½x8 1½x8 8x8 A

4:49 V1 Listen _ 5:13 Instr (Boom)

7x8 A1 1x8

5:16 C

8x8 B

5:43 Instr (Synth wah)

4x8 C

5:56 Vox

(High wah)

4x8 C1

6:11 Vox 8:00 Vox

Yeah! Yeah!

9x8 D

8:32 Outro Yeah

BODYCOMBAT 65

Glitch Hop, Thudding, Street Swag

SEQUENCE/EXERCISE

4:08 Instr (Synth pulse)

Hype _

FEEL

Front Stance A-Frame, hands on thighs, knees bent L to R Adductor Stretch Roll up Quarter-Turn Squat L Lunge – R leg step B Squat – Quarter-Turn L Lunge Step R leg to Front Stance Repeat Quarter-Turn Squat Combo – Level 2 L Combat Stance On last rep, Lunge and Freeze – Set Guard for Roundhouse Kick L Roundhouse Kick Pulse OTS x2 Use last 4 cts to jump into Front Stance Front Stance L Side Kick Repeater Tap Down L Side Kick Pulse OTS x2 REPEAT SEQUENCE A to C1 – R Front Stance Front Kick L, R Pulse OTS x2 Last 5 reps – Push Kick L Front Kick to finish

CAPOEIRA TAE KWON DO KICK-BOXING MUAY THAI CTS REPS 16 4 4 2 2 2 2 8 8 4 4 2 2 4 4 4 4

MA

3x CAP 8x 7x

8x

8x

TKD

KB, MT

4x

9x

KB, MT

1b

Levels > 4:27 mins

Capoeira moves will start to get blood to the legs early on, before we learn to kick. We have a new Capoeira move – Quarter-Turn Squat – a combo of Lunges and Squats pivoting on the spot to focus on mobility training. This is followed up with Tae Kwon Do, introducing our basic kicks and establishing good control and balance.

TECHNIQUE Capoeira Quarter-Turn Squat Combo • L Lunge – R leg step B • Squat – Quarter-Turn R – lift the ball of front foot, pivot on the heel • Turn back to L Lunge – lift the ball of front foot, pivot on the heel • Step R leg to Front Stance • Maintain chest up and abs braced throughout the combo Tae Kwon Do Roundhouse Kick • Turn heel of supporting leg in 45-90 degrees to release knee • Lift knee, point to Target Zone, heel to butt • Extend leg, striking with shin/shoelaces • Retract heel to butt Side Kick Repeater • Set heel of supporting leg toward direction of kick – knee in line with middle of the foot • 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)

COACHING & CONNECTION Coaching Coach the Quarter-Turn Squat combo with clear postural and movement cues to establish great technique. You must coach the Quarter-Turn Squat so that the rotation from Lunge to Squat and back keeps the joints in natural and safe alignment during the movement. Squat • Hips back and down • Push your knees forward and out in line with mid foot • Chest up, abs braced Transition from Lunge to Squat to Lunge • Pivot on the heel of your front foot • Lift the front foot and pivot on the heel This is great mobility training and will prepare the muscles of the legs and core for the Roundhouse Kick and Side Kick later in the track. Connection In this track it is vital that you connect your participants to the movements – for effective muscular work and safety. To do this, keep your coaching simple, clear and allow your members to feel their lower body respond to the workout. © Les Mills International Ltd 2015

2

COMBAT 1

FOCUS

FEEL

KICK-BOXING TAE KWON DO KUNG FU

SEQUENCE/EXERCISE

CTS REPS MA

To coach the intensity shift through Rounds 1 to 3. Nail the basics in Round 1, coach intensity in Round 2 and motivate in Round 3. MUSIC 0:00 Vox 0:06 V1

(Ahhh pops) We skinny dip

0:21 B up Oh yeah _

0:35 V2

1:03 C

Boys gonna find

1:17 PC

Missing the show… We skinny dip

1:46 Vox

(Ahhh pops)

2:14 C 2:29 V3

Missing the show… Boys gonna find

3:00 Vox

(Ahhh pops)

5:57 Outro (Boom)

BODYCOMBAT 65

EDM, Energetic, Confident

L Combat Stance 2x8 4x8 A L Jab, R Cross, L Jab Pulse F, B x2 R Knee, L Front Kick 4x8 A1 L Jab, R Cross, L Jab R Knee L Front Kick 8x8 A2 Round 1 L Jab, R Cross, L Jab L Jump Kick OTS 4x8 A3 L Jump Kick OTS 8x8 B L Front Kick Repeater On last 8 Kicks, swing the leading arm for power 2 8x8 A Round 2 Repeat Jab Cross, Jump Kick Combo 4x8 A3 Repeat Jump Kick OTS 8x8 A2 Round 3 Repeat Jab Cross, Jump Kick Combo REPEAT SEQUENCE A to 3rd A2 – R R Front Kick to finish

16 4 4

4x

4 2 2

4x

4 4 4

8x 8x TKD

2

32x KF

8 4

8x KB 8x TKD

8

8x KB

KB

Ah Yeah So What > 6:01 mins

2

The highlight of this track is the jump-kicking on the spot – one thing is for sure: by the end of the track you will know how to jump and kick! Three rounds each side – the first round to get it in the body, the second round to push it and the third round to bury yourself!

TECHNIQUE Tae Kwon Do Jump Kick – On The Spot • Sweep the rear leg F to create momentum to jump on the spot • Switch legs mid-air and perform Front Kick • Retract Front Kick as you land on rear leg • Knees soft to absorb impact as you land • Reset Combat Stance and repeat • Option – Step, Kick instead of Jump

COACHING Round 1 – Feel it Keep it simple by coaching Layer 1 – Setup Cues to get your class moving. Ensure that you give the option for the brand-new members to Step and Kick in place of the Jump Kick. We want the participants to ‘feel it’, gaining confidence with each rep of the combo. Round 2 – Put it in the Body In the Masterclass, you will see Dan very cleverly uses the music to enhance the intensity by visually showing the class what to do to get the most out of the workout. This is a great example of using the music as a coaching tool to get your participants working harder in class – without over-coaching. Round 3 – Bury Yourself! Use a big voice to motivate your class to hang on in the combo repetitions – push them to maintain power and speed in the combo to really challenge their fitness levels. Notice how Dan uses a big voice and lots of praise to keep the class where they need to be in the workout – going ‘hard out’!

© Les Mills International Ltd 2015

3

POWER TRAINING 1

FOCUS

To coach the Level 2 intensity shifts in the Jab and Uppercut phases so that your participants feel the increased physical output in speed and power. MUSIC 0:01 0:12 0:23 0:45 1:08

C B up C C V1

You’re lifting me Lifting me …lifting me higher …lifting me higher Lying here with

1:19 C

…lifting me higher

1:42 V2

I’ve never been

2:05 C 2:27 C 2:49 V3

…lifting me higher …lifting me higher Lying here with

3:01 C

…lifting me higher

3:24 V4

I’ve never been

3:46 C …lifting me higher 4:08 C …lifting me higher 4:32 Outro (Synth hit)

BODYCOMBAT 65

FEEL

Powerful, Happy Hardcore, Euphoric

SEQUENCE/EXERCISE Front Stance 4x8 Run L, R 4x8 8x8 A L, R Jab 8x8 B L, R Uppercut 4x8 C L Combat Stance L Hook x2 Pulse F, B x2 L Jab, R Cross x2, L Hook x2 Combo 8x8 C1 L Jab, R Cross x2 L Hook x2 8x8 Front Stance Run L, R 8x8 A R, L Jab 8x8 B R, L Uppercut 4x8 C R Combat Stance R Hook x2 Pulse F, B x2 R Jab, L Cross x2, R Hook x2 Combo 8x8 C1 R Jab, L Cross x2 R Hook x2 8x8 Front Stance Run L, R 8x8 A L, R Jab 8x8 B L, R Uppercut L Uppercut to finish

BOXING

CTS REPS MA 2 2 2

16x 32x BOX 32x

4 4

4x

4 4

8x

2 2 2

32x 32x 32x

4 4

4x

4 4

8x

2 2 2

32x 32x 32x

3

Lifting Me Higher > 4:34 mins

This is an uplifting, powerful track that uses simplicity to create a massive cardio spike. There are long efforts of punching – what we like to call Volume Training in BODYCOMBAT. We also physically shift to Level 2 inside the efforts to increase your training output and shift your level of fitness into high gear.

COACHING There are 3 identical rounds of work, which means you can progressively increase the output of your participants through great coaching layers. Layer 1 – Set Up to establish the basics of throwing your punches, Layer 2 – Intensity to enhance the way they punch, then Layer 3 – Motivation to push them beyond what they thought they could do. For example, this is how Brian layered his coaching in the Masterclass: Round 1 – Layer 1 Basics • Jab R and L • Start and finish with your hands at your face • Elbows in • Uppercut – vertical punch, straight and narrow Round 2 – Layer 2 Enhance • Now go for range – use the Jab to close the space between you and your opponent • Uppercuts Level 2 – a Drop, a Twist, a Crunch! • Rotate everything in the Hook Round 3 • We’ve never been here before – but that’s a good thing because everything from here on is new fitness! • It’s your destiny – put it in your hand and jab • 15 seconds – GO, GO, GO!

CONNECTION Use the Level 2 intensity shift in the long Jab, Cross and Uppercut intervals to help your participants connect to the workout. Notice how the Masterclass presenters make a clear physical shift in intensity – punching harder, with more force, letting the intensity show on their faces – to create outstanding performance in the room. People cheer without prompting and that’s how you know they are on board and connected to the workout.

© Les Mills International Ltd 2015

4

COMBAT 2

FOCUS

Standing Work: To coach the Side Kick Repeater – using effective Layer 2 coaching so that your participants know how to kick with confidence. Floor Work: To coach the Power Pushup with attention to exploding from the floor to engage the fast-twitch muscle fibers. MUSIC 2x8 2x8 A

0:16 V1

Listen up, there’s

8x8 A

0:43 C

You’ve got the

5x8 A

1:00 C

Enemies

1x8

1:03 V2

4x8 B

1:17 PC

You started something Who do you

2x8 B1

1:23 PC

Where did you

7x8 B2

1:47 C 1:50 Br

Enemies Enemies

1x8 2x8 C

2:17 C

You’ve got the

2:45 2:51 2:58 3:03 5:54

(Heavy guitar) Enemies (Guitar) (Heavy guitar) (Guitar)

Instr C Intro Instr Outro

BODYCOMBAT 65

Driving Rock, Motivating, Intense

TAE KWON DO MIXED MARTIAL ARTS CONDITIONING

SEQUENCE/EXERCISE

0:04 Intro (Heavy guitar) 0:10 Instr (High guitar)

1:57 Instr (Drum roll) 2:11 PC Where did you

FEEL

4x8 2x8

1

L Combat Stance Pulse F, B R Back Kick L Knee x3 R Back Kick L Knee x3 R Back Kick, L Knee x2, L Front Kick R Back Kick L Knee x2 L Front Kick Front Stance Setup Side Kick – Supporting foot Guard position L Side Kick Repeater Tap Down L Side Kick Repeater – Stab the Kick Tap Down L Side Kick Pulse OTS x2 Transition to Pushup position Power Pushup Combo Down Hold Pushup Power Pushup Combo

Recover – Shake arms Reset Pushup position 8x8 C2 Lock Pushup – Tap L hand to R shoulder Lock Pushup – Tap R hand to L shoulder 2x8 C3 Top Half Pushup 1½x8 C4 Mid-Range Pushup 2x8 Transition to R Combat Stance REPEAT SEQUENCE A to C4 – R Pushup to finish!

CTS REPS MA TKD 2 2 6 2 6 2 4 2 2 2 4 2 2 2 2 4 4 8 1 2 1 4 8 8 4 4 2 2 16

8x 2x 8x

5x

8x 4x 7x MMA CON 4x 8x

8x 8x 7x

4

Enemies > 5:57 mins

MMA principles to condition the body. We move from standing, down to the floor then back to standing a couple of times in this track – full integration of the entire body to increase fitness and core strength. Kicking focused on building balance, control then strength and power followed by upper body and core conditioning with Pushups on the floor.

TECHNIQUE & COACHING At some stage in their training almost every fighter will use floor work to improve their strength and fitness. This track provides a great workout that combines kicking exercises from Tae Kwon Do with powerful floor conditioning from MMA. Use your Martial Arts feel and coach the Kick strikes with Layer 2 – Martial Arts Cues. • Knee – hands wrap behind the opponent’s head and pull them in • Using the Side Kick with outside of the foot to strike your opponent • The Side Kick has immense capacity not only to work your glutes but also to get rid of your opponent! And on the floor, use Core Conditioning-style coaching to establish clearly the posture and range of the exercises. • Pushup position – down, freeze! • Quarter Range – up, down • Dig your toes in the ground to stabilize the body • Lock Pushup – actively push the opposite knee and hand firmly into the floor

COACHING Tae Kwon Do Side Kick Repeater • 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) MMA Conditioning Power Pushup • Set up Pushup position – on knees or toes • Shoulders away from ears, shoulder blades in toward spine, abs braced • Down and hold – shoulders no lower than elbows • Pushup explosively and Drop and Hold • Option – reduce range or knees under hips Lock Pushup • Set up Pushup position – on knees or toes • Shoulders away from ears, shoulder blades in toward spine, abs braced • Bring chest in line with shoulders • Push out of the floor powerfully and tap opposite shoulder and hand • Repeat other side • Options – reduce range or knees under hips © Les Mills International Ltd 2015

5

POWER TRAINING 2

FOCUS

FEEL

BOXING METABOLIC CONDITIONING

SEQUENCE/EXERCISE

CTS REPS MA

Participants are to perform with agility and speed in this Power Training track and have fun with the uplifting music. MUSIC 0:11 V1 I move like 0:32 Instr (Machine gun synth) 0:54 C 1:16 1:38 2:00 2:06 2:28

…problem for you

C Instr Instr V2 C

(Choir chant) (Synth beat) (Synth wind) I move like …problem for you 2:39 Instr (Machine gun synth) 4:41 Instr (Machine gun synth) 5:02 C

8x8 L, R Run OTS 8x8 A L Combat Stance – POWER L, R Uppercut L Hook 8x8 A1 L, R Uppercut – SPEED L Hook Pulse F, B x2 8x8 A2 Repeat Combo non-stop – SPEED & POWER 8x8 B L Hook 2x8 L Hook and recover 8x8 Run L, R 4x8 C Sprint OTS – Option L, R Run x16

2 4 4 2 2 4 4 2 16 2 32

32x BOX

8x

8x 16x 32x 32x

REPEAT SEQUENCE A to C – R 8x8

5:25 C

…problem for you (Choir chant)

8x8 D1

5:47 C

(Synth wind)

6x8 D2

6:03 C 6:09

It’s no problem …problem for you

2x8 D3

BODYCOMBAT 65

Contrasting, Ragga Step, Explosive

8x8 D

Hold – Explain the Squat Jump. On last 16 counts, demonstrate Squat Jump and Pulse L, R Squat Jump Pulse L, R x4 2x Squat Jump Pulse L, R or Hold 3x Squat Jump Hold 5x Squat Jump Hold and finish

MET CON 64 8 8 8 8 12 4 16

4x 4x 3x

5

No Problem > 6:12 mins

Three rounds of training. First 2 rounds have 3 phases – raw power, then shift to pure speed, and then combine the two for endurance training. By the end of the track you’ll feel desperate for recovery! Watch out for the sprints to keep the cardio high but use options to take the intensity at your own level. In the third round we introduce a new plyometric Squat Jump progression, leaving you ‘tapped out’.

TECHNIQUE Metabolic Conditioning Squat Jump • Feet outside shoulder-width, chest up, abs braced throughout the movement • Arms swing down as the hips drop back and down, knees out over mid foot • Swing the arms up powerfully as you Jump – push out of the floor explosively • Soft knees as you land into a Squat position – knees out over mid foot • Reset and Pulse or perform Jump again

COACHING Power Training This type of training requires your participants to throw the punches as hard as they can to ensure the intensity of each punch is high. This creates explosive power in the muscles and will prime the muscles to move faster in the full combo. Speed Training We’ve coached great Boxing cues beforehand in Track 3, so now we want to ensure that our participants are educated about something new for this track – speed. Coach them to stay relaxed and agile while they punch, especially in the Uppercut/Hook combo. Some Layer 2 Enhancement Cues you could use are: • 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 Power and Speed Training The combination of Power and Speed comes when we perform the combo non-stop. This will challenge your participants to maintain high power output while moving with incredible speed – creating results FAST. Remember to keep them pushing hard – use Layer 3 Motivation Cues to inspire your class to explode until the recovery point. Connection There is amazing contrast in this track – use the music and recovery intervals to connect with your class and then the high-intensity intervals to ignite the muscles and heart rate to create huge shifts in fitness levels.

© Les Mills International Ltd 2015

6

COMBAT 3

FOCUS

To coach the intensity shifts in the Pulse Lunge and Knee sequence and the Squat Lunge combo. MUSIC 0:00 Intro (Massive drums) 0:09 Instr (Added massive drums!) 0:18 V1 _ Today is my 0:36 Vox

(Huge saw synth)

1:03 Instr _ Today is my 1:21 Instr (High synth)

1:39 Instr (Melodic synth)

2:00 3:55

4:31

(Massive drums) Down!

(Synth wub)

BODYCOMBAT 65

FEEL

CAPOEIRA

Dark, Heavy, Thudding

SEQUENCE/EXERCISE L Combat Stance 2x8 2x8 A L Pulse Lunge 4x8 A1 L Pulse Lunge (Down, Up, Down) R Knee 6x8 A2 L Lunge Hold – Full range R Knee 4x8 A1 L Pulse Lunge (Down, Up, Down) R Knee 4x8 B L Lunge – R leg to B Squat – Quarter-Turn L Lunge Step R leg to Front Stance 4x8 B1 L Lunge – R leg to B Squat – Quarter-Turn L Lunge Step R leg to Front Stance Level 2 – Jump both feet from Lunge into Squat into Lunge to minimize twist in the knees REPEAT SEQUENCE A to B1 – R 8x8 Front Stance 2x Squat Pulse – R arm to floor 2x Squat Pulse – L arm to floor Option – Jump feet together between Squats Jump wide

CTS REPS MA 16 2 3 1 3 1 3 1 2 2 2 2 1 1 1 1

4 4

CAP 8x 8x 12x 8x

4x

8x

8x

The Day Is My Enemy > 4:35 mins

6

Capoeira leg conditioning! Getting your kicking legs stronger, shaping and toning the muscles. There is a dynamic shift in levels – as we move from moderate intensity to high, back to moderate. We also revisit the Lunge/Squat pivot move from Track 1b, except this time we go ‘twice as fast and twice as low!’

TECHNIQUE Capoeira Quarter-Turn Squat Combo • L Lunge – R leg step B • Squat – Quarter-Turn R – lift front foot, pivot on the heel • Turn back to L Lunge – lift front foot, pivot on the Heel • Step R leg to Front Stance • Maintain chest up, abs braced throughout the combo

COACHING Posture and Range The key is setting up a long low Lunge from the start – this will ensure your class is in position for the Pulse Lunge and Knee combo. Use Layer 2 – Martial Arts Cues to enhance the movement in class. Here’s an example: • In Capoeira you’ve gotta be quick – strike with your rear knee powerfully • You’re in the fight – get out of the radar with the longest Lunge back • Part fight, part game and part dance – this is the fight! • Capoeira fighters need to be strong from the ground up – get low and drive upwards! Quarter-Turn Squat Combo The most important cue is: • Release the ball of the front foot, pivot on the heel This ensures that the knee remains in line with mid foot and is safe. To enhance the movement, use the cue Twice as fast, twice as low! – super simple and clear movement cues get your class moving well, fast. To ensure the knee stays safe, add: • Jump, Jump! – 2 Jumps • Jump into position This small hop will maintain great alignment and keep the muscles under great pressure!

CONNECTION & PERFORMANCE Music The song is dark and heavy – it’s a fight to keep the legs loaded and it matches the intensity of the choreography perfectly. Use the heavy driving beat to keep your class in the fight! Performance Use your face and body to show the intensity levels. Don’t be afraid to shake out the legs and let your people know how you feel! They can connect with you as you share the workout experience and see that you’re pushing through the track just as hard as they are. © Les Mills International Ltd 2015

7

MUAY THAI

FOCUS

To use Technique, Intensity and Motivation as the basis for coaching your participants through powerful rounds of high-intensity Muay Thai training. MUSIC

0:08 Instr (Pumping synth)

4x8 A

0:20 Instr (Synth sweep)

4x8 A1

0:31 Vox

(Party monster)

4x8 B

0:43 Br

You wanna party

4x8 B1

0:55 Vox

(Party monster)

4x8 B2

2:34 Vox 2:45 Vox

8x8 C

_ This is the party 4x8 D _ This is the party 12x8 D1

3:20 Instr (Pumping synth) 4:07 Outro (Synth)

BODYCOMBAT 65

Dance Banger, Insane, Unleashed

SEQUENCE/EXERCISE

0:00 B up (Synth voice)

1:10 Instr (Pumping synth) 2:10 Instr (Pumping synth)

FEEL

16x8 E

L Combat Stance Jab, Cross, Elbow Combo L Jab, R Cross, L Ascending Elbow R Knee x2 L Jab, R Cross, L Ascending Elbow R Knee x2 L Knee L Uppercut, R Hook, R Knee L Uppercut R Hook R Knee L Uppercut R Hook R Jump Knee REPEAT SEQUENCE A to B2 – R Front Stance L, R Jab x2 L, R Ascending Elbow L, R Descending Elbow L, R Descending Elbow x2 L Knee x2 R Knee x2 L, R Running Man Knee Note: Work 4 levels L Knee to finish

MUAY THAI

CTS REPS MA MT 4

8x

4 4 2

4x 16x

2 2 4 2 2 4

4 4 4 8 4 4 2

4x 4x

8x 8x

6x 64x

Party Monster > 4:10 mins

7

Muay Thai party monster! This one is a beast – unrelenting Elbows, Punches and Knees. Watch out for the Jump Knee option to take your fitness to another level. When you think you’ve reached the limit – the Running Man Knees lift you higher than you have probably been before.

TECHNIQUE & COACHING Level Shift – Intensity Increase This track is intense in terms of level shifts during the workout. You have an awesome opportunity to use the music to show some massive power shift while performing the Muay Thai combinations. Watch the Masterclass to see how Brian lifts his voice in the intense moments and pulls back to coach when setting up the combos. Muay Thai Jump Knee • Drive out of both feet • Pull leading knee to front, rear knee to B • Arms pull to hip as the knee drives F • Land soft on both feet – bend knees • Option – Heavy Knee, no Jump 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 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 Running Man Knee • Pull knee to front, arms pull to hips • As you switch legs, kick the other leg B • Pull the rear knee to front and repeat • Swing the hips as you strike • Option – Single Knee L to R

© Les Mills International Ltd 2015

8

POWER TRAINING 3

FOCUS

To coach the intensity in the punches and combinations, motivating your participants to hang on to the final strike. MUSIC 0:11 Intro Never ever felt so low 0:22 Instr (Synth freeze) 0:25 Instr (Huge synth) 0:46 C

Every time I say

Happy Hardcore, Euphoric, Intense

SEQUENCE/EXERCISE 4x8 1x8 8x8 A 16x8 A1

1:31 Instr (Heavy beat)

8x8 B

1:53 V1

There you go

8x8 B1

2:14 2:47 4:15 4:48

Br C Br C

(Piano chords) Every time I say (Piano chords) Every time I say

12x8 8x8 C

5:10 C

Every time I say

8x8 D

5:32 C

Every time I say

8x8 E

5:54 C 6:16 Vox

Every time I say That’s right!

8x8 C

BODYCOMBAT 65

FEEL

12x8

L Combat Stance L Shoulder Stretch R Shoulder Stretch Hold L Jab, R Cross, L Uppercut Pulse F, B x2 Scissor R, L x2 L Jab, R Cross, L Uppercut Scissor R, L x2 L Hook x2 R Hook x2 L Hook x2 R Hook x2 Jack In, Out x4 L, R Run REPEAT SEQUENCE A to B1 – R L, R Run Front Stance L, R Jab L Triple Jab R Triple Jab L, R Jab x4 L Triple Jab R Triple Jab L, R Jab Punch the sky to finish

BOXING

CTS REPS MA BOX 16 16 8 4 4

8x

4 4 4 4 4 4 8 2

4x 48x

2

48x

2 4 4 8 4 4 2

32x

16x 8x

8x 4x 32x

Heart Bleeds > 6:20 mins

8

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

TECHNIQUE & COACHING Round 1 Connect to the track first and acknowledge the effort of your participants so far – then issue the final challenge of one more track which will make a difference! By now your class has learned to punch, so give them some tips about training under fatigue: • Sometimes when you get to this stage of the workout you’ll have excuses holding you back – but we are here to set you free! • We care about effort; we care about TRYING! So, try something new – push your boundaries! • Can you move faster than the beat? Go for it – show us some speed. Round 2 Now the fatigue is really setting in – encourage your class to maintain the power and speed in the combo. Positive encouragement is far more powerful than negative – you can do it, they can do it. Round 3 Set up the Triple Jab and then accelerate into the last round. There should be almost nothing left in the tank – give it everything you have! Triple Jab • 3 super-fast Jabs from the chin to the opponent’s face • Snap the punch with power and speed • Retract powerfully between each punch • Keep the arm up and hit the target – don’t let fatigue drop your arm • Range and speed bring change to your fitness!

MUSIC It’s a euphoric, fun and challenging finish to the end of the class. Remember to smile and enjoy yourself as you and your class pummel the shoulders and heart rate to the finish of the fight!

© Les Mills International Ltd 2015

9

CONDITIONING

FOCUS

To create great oblique training for your participants by giving effective coaching to help each person in the class perform to their best level of strength and ability. MUSIC 0:00 0:05 0:15 0:16 0:57

Intro V1 PC C Instr

0:59 V2 1:11 C

2:09 C

2:30 C

1x8 2x8 A ¼x8 8x8 A1 ½x8

Black and blue I’m facing the

2¼x8 B 8x8 B1

1x8 2¼x8 C

I’m facing the

4x8 C1

Oh woah oh

4x8 C2

2:49 Instr (Guitar drop)

BODYCOMBAT 65

Rock, Desperate, Intense

SEQUENCE/EXERCISE

(Guitar plucks) Black and blue On and on I’m facing the (Drum kick)

1:52 Instr (Guitar drop) 1:57 V3 Black and blue

FEEL

Lie side-on to participants Set up C-Crunch position C-Crunch 2/2 Hold C-Crunch Pulse x2 – Explode into Crunch Hold Extend legs to 45° for Leg Cross L, R Leg Cross R Leg Cross Over Crunch L Leg Cross Over Crunch Option (Level 2) – on last 8 cts, Lower legs away from body Hold – Set up Cross Crawl Cross Crawl Rear shoulder to front knee Front shoulder to rear knee Triple Cross Crawl B, F, B and Hold F, B, F and Hold Triple Cross Crawl, Level 2 – Leg Extension F, B, F and Hold B, F, B and Hold Drop down and finish

CTS REPS 8 4 2 4 2 2 4 2 2

4x 16x

4½x 16x

8 2 2

4½x

4 4

4x

4 4

4x

9

Black And Blue > 2:53 mins TECHNIQUE & COACHING

It’s only 2 minutes 53 seconds of concentrated abdominal work but the challenge is to finish this one. It’s intense and will leave your abs burning! We challenge the body with Crunches that utilize the long levers of the body – the arms and legs – to create intensity in the exercises. Remember to ensure that everyone who attends BODYCOMBAT achieves success in their workout – coach the options to your members clearly and effectively. C-Crunch Pulse • Crunch position – lie back flat, side-on to class • Crunch up – ribs to hips, hands reach to ankles • Eye gaze forward through the legs for neck safety • Return to floor and repeat • Add – Crunch Pulse x2, keeping shoulder blades off floor Leg Cross Over Crunch • Extend legs to 45 degrees and brace abs • Alternate the Leg Cross L over R, R over L • Tap toes to floor – Option no extension, lift and tap x2 • Add – Crunch Up and Down in each Leg Cross Over • Option – To reduce intensity, no Crunch and legs lifted higher Alternating Cross Crawl • Lie back to floor, side to stage • Lift through chest and front leg, bringing the rear shoulder toward the knee • Pull ribs toward hips, keep elbows wide, out of eye line • Reset and repeat on other side

© Les Mills International Ltd 2015

10 COOLDOWN FOCUS

To reflect on a great workout and rejuvenate the body. MUSIC 0:00 Intro I don’t always 0:11 Imperfect person 0:23 V1 Lying awake thinking 0:47 C I don’t always 1:10 V2 1:57 Br

My heart’s still Oooh love me

2:20 Instr …anyway 2:23 PC I don’t always 2:47 C

…anyway

3:11 Outro …anyway

BODYCOMBAT 65

SEQUENCE/EXERCISE 2x8 2x8 Childs Pose 4x8 A R Hip Flexor Stretch – L leg to B Add R Tricep Stretch 4x8 B L Hamstring Stretch Extend arms to floor and rear leg to B REPEAT SEQUENCE A to B – R leg F 8x8 4x8 Roll up Standing Hamstring Stretch Breathe and drop down further Roll up ½x8 Walk to front 4x8 L Quad Stretch R Quad Stretch 4x8 R ITB Stretch L ITB Stretch 2x8 L Shoulder Stretch R Shoulder Stretch Knuckles to palms and bow to finish

CTS REPS 16 16 16 16 16 8 8 12 4 4 16 16 16 16 8 8

Love Me Anyway > 3:22 mins

10

COACHING We have long stretches to cool down and encourage muscle repair. Take the time to feel the lengthening of the muscles under the stretch and connect your participants to the feeling of recovery. Also, this is a great time to congratulate your class on fighting hard for their fitness and holding the training intensity throughout the workout. There are huge fitness benefits in this release and by taking the time to reflect on the session with your class you will leave them feeling successful and ready to take on life and all of its challenges.

© Les Mills International Ltd 2015

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