Body Attack 98 Choreo Booklet

98

BODYATTACK BODYATTACK 9 8

© Les Mills International Ltd 2017

CONTENTS 01. Warmup 02. Mixed Impact 03. Aerobic 04. Plyometric 05. Athletic Strength 06. Running 07. Agility 08. Interval 09. Power 10. Core 11. Cooldown Glossary

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01. WARMUP MUSIC Turn Up The Night 4:56 mins AEROBICS, SPORTS & STRENGTH TRAINING

TRACK FOCUS I want my participants to warm their muscles and feel excited about the workout ahead.

BLOCK 1 0:05 / Intro / 6x8 / Feet hip-width apart 16cts L Arm Raise – Chest Stretch 16cts R Arm Raise – Chest Stretch 16cts

BLOCK 3 3:12 / V3 / Hands up 32x8 / REPEAT SEQUENCES A – F (Add Double Arm Bicep Curl to Sequence A Step Touch after 4reps)

0:25 / Flying 4x8 / Step Touch L, R. Relaxed Arms by sides 4cts / 8reps 0:38 / Instr / Night 4x8 / Bounce L, R. RA 2cts / 16reps 0:51 / Instr / Let’s go _ 4x8 / Run OTS. RA 32cts 1:03 / Ref / Night _ 8x8 / Run F. RA 8cts Run B. RA 8cts / 4reps

BLOCK 2 1:29 / V1 / Hands up 4x8 / A / Step Touch L, R. Relaxed Arms by sides 4cts / 8reps 1:42 / Put your nger 4x8 / B / Squat. Hands on thighs 4cts / 8reps 1:55 / B / Night _ 1x8 / Squat – Walk to Plank position 8cts 1:58 / V2 / To gether 7x8 / C / Tricep Pushup 4cts Release back 4cts / 7reps 2:21 / Instr / Night _ 4x8 / D / Hold Plank 8cts Alternating Hand Lift L, R 4cts / 5reps Squat – jump feet together 4cts 2:33 / Instr / Let’s go _ 4x8 / E / Run OTS. RA 32cts 2:46 / Instr / Night _ 8x8 / F / Run F&B. RA 16cts / 4reps

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01. WARMUP TECHNIQUE & COACHING BLOCK 1 LAYER 1

Use Block 1 to set great posture, coach the basics, provide options and to give your compulsory cues. · Step Touch – chest up, abs braced , step side

CONNECTION There’s lots of ways to connect with your participants: using their names, eye contact, smiling... Create a positive environment by being inclusive with your language. Lisa and Romain used lyrics such as “together”, “turn it up” and “ready to party” to bring everyone into the workout and make them feel good. How will you connect with your class in this track?

to side · Bounce – hips and shoulders square, knees

soft, feet wide · Run – light on the toes, lift the chest, option

to march · Squat – knees out, chest up · Tricep Pushup/Release Back – 1 Tricep Pushup, 1 Release. Forward and back. Hands under shoulders , elbows close to ribs, chest to elbow-height . Option to drop the elbows back

and come forward into Plank position · Alternating Hand Lift – abs braced, back long and straight , small lift of the hands, keeping

the arms straight BLOCK 2 LAYER 2/3 In Block 2 we use Layer 2 cues that increase intensity to warm the body further. In Layer 3, Share Energy, we use Positive Motivators, which are all about making people feel good! Using lots of positive language here will create a great vibe in the room and set the scene for the workout ahead. · Step Touch – drop down and up · Squat – butt to knee-height to warm the legs · Tricep Pushup/Release Back – 1 Pushup, 1

stretch back. Push the oor away to warm the triceps · Alternating Hand Lift – keep your abs braced · Are you ready to party? · Good start everybody! Let’s do this!

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02. MIXED IMPACT MUSIC Freaks 5:13 mins AEROBICS TRAINING

TRACK FOCUS I want my participants to follow the changes in direction clearly and move with great control. OPTIONS Side Bounce – Double Side Step Step Curl – No Arms Run – Walk

BLOCK 1 0:00 / Instr / (Beat) 4x8 / Bounce L, R. RA 2cts / 16reps 0:12 / Instr / (Build) 8x8 / C / Side Bounce L. Guard Arms 4cts Run OTS. RA 12cts Side Bounce R. Guard Arms 4cts Run OTS. RA 12cts / 2reps

BLOCK 2 0:37 / Ref / _ You’re just 8x8 / A / Step Curl L, R. Double Arm Bicep Curl 4cts / 16reps Side Step Over on last 4 cts

BLOCK 4 4:19 / Instr / (Synth) 4x8 / C 1 / Bounce & Run F&B Combo L, R 32cts Bounce Squat & Run F&B Combo on last 16cts BOUNCE SQUAT & RUN F&B COMBO 4:32 / Instr / (Synth) 12x8 / C2 / Side Bounce L. Guard Arms 4cts Drop Squat. Double Arm Reach Down 4cts Run F. RA 4cts Run B. RA 4cts R 16cts / 3reps Drop Squat nish. Double Arm Reach Down

1:01 / Ref / Freak freak 4x8 / B / Side Step Over L, R. RA 4cts / 8reps 1:14 / Instr / Bounce _ 8x8 / C / Bounce & Run OTS Combo L, R 32cts / 2reps Run F&B on last 8cts BOUNCE & RUN F&B COMBO 1:38 / Instr / (Synth) 8x8 / C 1 / Side Bounce L. Guard Arms 4cts Run OTS. RA 4cts Run F. RA 4cts Run B. RA 4cts R 16cts / 2reps

2:03 / Instr / (Low) 4x8 / A 1 / Step Curl L, R. Relaxed Arms 4cts / 8reps 2:15 / Ref / _ You’re just 4x8 / D1 / Step Knee L, R. Double Arm Reach Around Rising Up 4cts / 8reps

BLOCK 3 2:28 / Ref / _ You’re just 36x8 / REPEAT SEQUENCES A, B, C 1 (x4), A 1, D1

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02. MIXED IMPACT TECHNIQUE & COACHING BLOCK 1 LAYER 1

Use Layer 1 to establish good posture and control. There’s lots of changes in direction, so use simple cues to get everyone moving together. · Bounce – hips and shoulders square, knees

soft, feet wide · Side Bounce & Run OTS Combo – 1, 2, 3,

4 – stop and run. Option: 2 steps across and march · Step Curl – knees out, chest up. Option to

leave out the arm-lines · Side Step Over – knee out, chest up . Foot to

calf, front knee forward, hip back · Side Bounce & Run F&B Combo – Side

Bounce, stop and run. Run forward, run back. 1, 2, 3, stop – run forward, run back. Hold – move! BLOCK 2 LAYER 2

In Layer 2 we Drive Intensity by explaining how to get more out of the moves. Focus on driving the legwork in the Step Curl, then increasing the distance in the Side Bounce & Run F&B Combo. Create contrast by keeping the Step Knee light and fun, then build into the energy of the Side Bounce Combo. · Step Curl – bend your knees more; get down

into the legs to work your glutes, hamstrings and quads · Side Step Over – shift the weight over, then

push it down and bend your knee · Side Bounce & Run F&B Combo – quick step

over; surge forward, retract! BLOCK 3 LAYER 2/3

Final round! You want everyone’s heart rate to be up and ready to work harder by the end of this block, so keep the energy high and use encouraging and inclusive language. · You guys look like one giant team! · You look great! Let’s party! · BODYATTACK fans know how to work hard.

Let’s nish the track · Body active, legs active, mind active –

everything is ready for the workout

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03. AEROBIC MUSIC The Greatest 6:03 mins AEROBICS TRAINING

TRACK FOCUS I want my participants to move in the correct direction on the Run To Corner Combo, and enjoy the music! OPTIONS Run – Walk or Jog Knee Lift – no hop or no arms Jumping Jack – Side Tap or Side Flick

BLOCK 1 0:00 / Ref / _ The greatest 4x8 / Run OTS. RA 32cts 0:11 / _ The greatest 4x8 / Run OTS. Open Arm Chest Clap 32cts

BLOCK 2 0:24 / V1 / _ Uh oh 4x8 / A / Single Knee Lift L, R. Single Arm Punch F 4cts / 8reps 0:35 / Don’t give up 4x8 / B / Single Knee Lift L, R x4. Single Arm Punch F, Move F 16cts Run B. Open Arm Chest Clap x8 16cts 0:47 / C / Free to be 8x8 / B1 / Single Knee Lift L, R x4. Single Arm Punch Up, Move F 16cts Run B. Open Arm Chest Clap x8 16cts / 2reps 1:11 / Ref / _ The greatest 4x8 / C / Side Flick L, R. Double Arm Side Raise 4cts / 8reps

BLOCK 3 2:23 / V2 / _ Uh oh 40x8 REPEAT SEQUENCES A – E1

BLOCK 4 4:23 / (Rap) 4x8 / A / Single Knee Lift L, R. Single Arm Punch F 4cts / 8reps 4:35 / C / Free to be Run OTS. RA 32cts 4x8 / RUN & JUMPING JACK COMBO WITH TURN & JUMPING JACK COMBO 1 4:47 / Ref / Greatest 8x8 / D / Run To Corner Combo 1 L to R. 32cts Jumping Jack Single with Arm Punch L, R then 2x Double Arm Reach x4 32cts RUN & JUMPING JACK COMBO WITH TURN & JUMPING JACK COMBO 2 5:11 / Instr / (Synth) 16x8 / D1 / Run To Corner Combo 2 L to R 32cts Jumping Jack with Single Arm Punch L, R then 2x Double Arm Reach x4 32cts / 2reps

RUN TO CORNER COMBO 1 1:23 / Greatest 8x8 / D / Run To L Front Corner. RA 8cts Run B. RA 8cts Run to R Front Corner. RA 8cts Run B. RA 8cts / 2reps Run B. RA – turn to B last 32cts RUN TO CORNER COMBO 2 1:47 / Instr / (Synth) 8x8 / D1 / Run To L Front Corner. Double Arm Reach Up x4 8cts Run B. RA – turn to B 8cts Run To R F Corner. Double Arm Reach Up x4 8cts Run B. RA – turn to front 8cts

2:11 / Ref / _ The greatest 4x8 / E / Jumping Jack. Single Arm Punch L, R 4cts E1 / Jumping Jack. Double Arm Reach Up x2 4cts / 4reps

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03. AEROBIC TECHNIQUE & COACHING BLOCK 1 LAYER 1/3 Coach Layer 1 basics – name of move, body position and execution. The most important thing is to cue the direction of the Run To Corner Combo clearly. Use short cues that are timely to tell participants when they need to turn. · Single Knee Lift – right, left , hips square, abs switched on, chest up. Option to remove the

bounce · Single Knee Lift, move F – move forward 8, 7,

BLOCK 3 LAYER 3 Clearly cue the addition of the Jumping Jack to the combo. In Layer 3, Share Energy, we hook into the music and the lyrics so everyone enjoys the feeling of training together! · We’re gonna put the Run and the Jack together · Let’s pump up the heart – let’s go! · You guys look amazing and you’re working so

hard · Don’t give up! Never give up · You are the greatest of them all!

6... run back · Side Flick – right, left , hips square, shoulders back, chest up · Run To Corner Combo 1 – run to the front

corner, run straight back; run to the left front corner, run straight back · Run To Corner Combo 2 – check this out: we

run to the front corner, then as we run back we turn to the back · Jumping Jack – single, single, double . Knees out, heels down, chest up , back straight. Option:

Tap wide and low

BLOCK 2 LAYER 2/3 In Layer 2 we Improve Execution and Drive Intensity by explaining how to get more out of the moves. · Single Knee Lift – short recovery · Single Knee Lift, move F – it’s time to lift, single

knee, come on down! · Lift your feet, open your chest, feel the energy · Side Flick – easy · Run To Corner Combo 1 – easy, always run to

the front corner · Run To Corner Combo 2 – like a wave of energy,

run and reach! Sweep to the back, use the space · Jumping Jack – 1, 1, 2. Down in your legs, sink

your hips down, take your heart rate up

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04. PLYOMETRIC MUSIC Live The Night 5:00 mins AEROBICS, SPORTS & STRENGTH TRAINING

TRACK FOCUS I want my participants to maintain good technique as the intensity progresses in each block. OPTIONS High Knee Run – March or Jog Plyometric Lunge – Backward-Stepping Lunge Pulse Lunge with Tuck Jump – no Jump

BLOCK 1 0:00 / Instr / (Synth) 4x8 / Split room 32cts Set up sides working together 0:10 / Ref / Feel it 6x8 / A / Shufe OTS. RA 48cts High Knee Run & 4x Pulse Plyometric Lunge on last 16cts HIGH KNEE RUN & PULSE LUNGE COMBO 0:27 / Instr / (Synth) 16x8 / B / Side A: High Knee Run; Side B: 4x Pulse Plyometric Lunge L, R 32cts Side A: 4x Pulse Plyometric Lunge L, R; Side B: High Knee Run 32cts / 2reps

BLOCK 4 3:28 / Instr / (Melody) 4x8 / Change sides 32cts 3:39 / I’mma get lit 4x8 / A / Shufe OTS. RA 32cts 3:51 / Instr / (Synth) 16x8 / C / 4x Pulse Plyometric Lunge L, R with Tuck Jump. RA 16cts / 2reps Double Plyometric Lunge L, R with Tuck Jump. RA 8cts / 4reps Single Plyometric Lunge L, R. RA 2cts / 16reps 4:37 / (Speed up) 4x8 / D / High Knee Run F. RA 32cts

1:14 / Br / (Drop) ½x8 / Hold 4cts

BLOCK 2 1:15 / Instr / (Synth) 3x8 / Change sides 24cts 1:24 / I’mma get lit 5x8 / A / Shufe OTS. RA 40cts High Knee Run & Double Plyometric Lunge on last 16cts 1:37 / Instr / (Synth) 16x8 / B1 / Side A: High Knee Run; Side B: Double Plyometric Lunge L, R 32cts Side A: Double Plyometric Lunge L, R; Side B: High Knee Run 32cts / 2reps

BLOCK 3 2:24 / Ref / Feel it 4x8 / Change sides 32cts 2:35 / _ Tonight 2x8 / A / Shufe OTS. RA 16cts 2:41 / Instr / (Synth) 16x8 / B2 / Side A: High Knee Run; Side B: Single Plyometric Lunge L, R 32cts Side A: Single Plyometric Lunge L, R; Side B: High Knee Run 32cts / 2reps 3:27 / Br / (Drop) ½x8 / Hold 4cts

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04. PLYOMETRIC TECHNIQUE & COACHING BLOCK 1

BLOCK 4 LAYER 1/2/3

Script your introduction so it is clear and concise: split the room and set up your 2 groups with their moves, and explain that the goal is to ‘max out’ in each set. Use clear visual and verbal cues to manage both teams. Short, sharp Layer 1 cues delivered with a strong voice will get everyone moving together.

Final set – and it’s the hardest! We introduce the option to add a Tuck Jump into the Lunges so briey coach Layer 1 essentials for this move. Your participants will denitely be fatigued by this point; be the role-model by maintaining great technique and showing that you too are experiencing maximum intensity in the moves. Finally, bring everyone to the nish with Layer 3 motivational cues.

· Plyometric training – split the room, 2 teams

· Last block – everyone moves together

· 4 blocks of work, max effort in each block

· Long set of Lunges: 3, 2 and 1

· High Knee Run – knee to hip-height, chest up, abs braced

· Plyometric Lunge with Tuck Jump – brace the abs; use the Lunge to absorb the impact

· 4x Pulse Plyometric Lunge – 4, 3, 2, 1. Front knee out, chest up, abs braced. Option:

· Explode out of the oor

LAYER 1

Backward-Stepping Lunge

· 30 seconds – keep going · Max effort – now!

BLOCK 2 LAYER 2

From Block 2, each set is going to get harder. Use the Shufe to recover and reset the teams, then use Layer 2 cues to Improve Execution and Drive Intensity by reinforcing the range of motion. · High Knee Run – drive your knees high. Train

hard, pump your legs! · Double Plyometric Lunge – 2 and 2. Stay low,

hips down, rear knee to the oor. Drop down, drive up BLOCK 3 LAYER 2/3 · High Knee Run – drive your knees high. Train

hard; pump your legs; burn calories · Single Plyometric Lunge – get down, get

strong. Explosive power training – let’s get t fast · Come on, 10 seconds! · Run like an athlete

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05. ATHLETIC STRENGTH MUSIC Jump & Sweat 6:08 mins COMBINATION OF UPPER & LOWER BODY STRENGTH TRAINING

TRACK FOCUS I want my participants to maintain both tension through their core and stability in their shoulders in the Tricep Spring Pushup. OPTIONS All Pushups – on knees, toes or rest! Plank Jump F. Small Jump – small range Fast Wide Pushup – Slow Single Pushup

BLOCK 1 0:00 / Instr / (Beat) 4x8 / A / Set feet wide 16cts Spider Crawl To Plank Combo 16cts

BLOCK 3 3:14 / Instr / (Build) 40x8 / REPEAT SEQUENCES B, C, D, E, F, G (arms above head in G), D & E

SPIDER CRAWL TO PLANK COMBO 0:14 / (Beat) 4x8 / B / Squat – Walk To Plank 8cts Walk hands B to Squat – Stand 8cts / 2reps

0:29 / _ Mmmm 4x8 / B / Walk To Plank 16cts / 1½reps Hold last one F in Tricep Pushup position – lower to knees last 8cts PLANK WALK HANDS THEN JUMP HANDS F TO TRICEP PUSHUP COMBO 0:44 / V1 / Come wine 8x8 / C / Plank – walk hands B 4cts Jump F to Tricep Pushup 4cts / 8reps

1:14 / Ref / Turn up _ 4x8 / D / Single Tricep Pushup 4cts / 7reps Hands wide on last 4cts 1:29 / Ref / Turn up _ 4x8 / E / Fast Chest Pushup 2cts / 16reps

BLOCK 2 1:44 / Br / Come wine 2x8 / F / Stand up – set L leg B for Lunge 16cts 4x PULSE LUNGE – STEP CHANGE COMBO 1:52 / V2 / Get up 6x8 / G / L foot B – Bottom Half Pulse Lunge 7cts Change sides 1ct R foot B – Bottom Half Pulse Lunge 8cts / 6reps Transition to Tricep Pushup Position on last 8cts

2:29 / Ref / Ready 4x8 / D / Single Tricep Pushup 4cts / 8reps Hands wide on last 2cts 2:44 / Ref / Ready 4x8 / E / Fast Chest Pushup 2cts / 16reps 2:59 / Instr / (Beat) 4x8 / Recovery – Stand up 32cts

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05. ATHLETIC STRENGTH TECHNIQUE & COACHING

· You’re doing great team – hang on!

BLOCK 2 BLOCK 1

LAYER 2/3

LAYER 1/2/3

In Layer 2, we Improve Execution by coaching participants how to do the moves better. In the Tricep Spring Pushup, the focus is on maintaining tension in the body as you land, to prevent any buckling through the mid-section. Then in the Pulse Lunge Combo, coach your class to keep the upper body as still as possible for great technique in this move. In Layer 3, help everyone to the nish line by explaining the benets of the moves. Motivate your participants by telling them exactly where they are in the track, especially when i t’s the nal set!

This track moves quickly, so use short sharp cues to get everyone moving together. Coach Layer 1 basics, clearly explaining the hand and foot positions for every move. When you coach the Tricep Spring Pushup, clearly offer the lowerintensity option to make the jump smaller. Using a strong, controlled voice in this track will hook everyone into the Strength Training dimension. · Spider Crawl To Plank – squat, walk, walk, walk, hold; walk back, squat, stand. Abs braced and back long and straight in Plank · Tricep Spring Pushup – 1, 2, 3, 4, jump F; hold Brace abs. Option: Small jump, reduce

the range

· Spider Crawl To Plank – let’s work the Squat.

Push down to get low. As you stand, drive out of the heels to use the glutes · Tricep Spring Pushup – the challenge is doing

this on the toes! Bend the knees, push the hips up and back, brace as you land. When you land create tension through your whole b ody

· Tricep Pushup – hands under shoulders, chest to elbow-height , elbows in, abs braced · Pushup – hands wide, chest to elbow-height, abs braced . Option to slow the move down · 4x Pulse Lunge Combo – feet under hips, long step back, front knee out, chest up, front thigh parallel to foor. 4x Pulse Lunge – 4, 3,

2... · Short set of fast Pushups

· Tricep Pushup – push out of the oor to

strengthen the arms · Pushup – drive the ‘up’ movement, recruit

power in the chest. Drive out of the oor, feel your chest burn! · 4x Pulse Lunge Combo – add the arms.

Squeeze through your back, open up the chest. Full-body strength training! · Let’s go gang! Stay in the workout; build

strength in the muscles · Come on, all together – this is the nal set!

Finish strongly · We can do this – push through the burn

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06. RUNNING MUSIC Million Voices 4:50 mins AEROBICS, SPORTS & STRENGTH TRAINING

TRACK FOCUS I want my participants to move with great control in the Squat & Run F Combo. OPTIONS Run – Walk

BLOCK 1 0:00 / Intro / 4x8 / Set up Squat 32cts SQUAT COMBO 1 0:11 / Ref / Eh 8x8 / A / Single Squat x4 16cts Shake it out 16cts / 2reps SQUAT COMBO 2 0:33 / Instr / (Synth) 8x8 / B / Single Squat x4. Medicine Ball Arms 16cts Run OTS 16cts / 2reps

0:58 / Instr / (Synth fast beat) 8x8 / C / Circle Run – clockwise 64cts

BLOCK 3 3:07 / Ref / Ah ah ah Squat & Run F Combo 16x8 / B1 / anticlockwise 32cts / 4reps 3:53 / Instr / (Synth Fast beat) 8x8 / C1 / Circle Run – anticlockwise 64cts 4:17 / Ref / Ah 4x8 / D / Run In & Out Combo 32cts 4:29 / Ref / Ah ah ah 4x8 / D1 / Run In. Double Arm Reach Up x4 8cts Run OTS. Double Arm Reach Up x4 8cts High Knee Run OTS. RA 16cts

RUN IN & OUT COMBO 1:21 / Ref / Ah ah ah 4x8 / D / Run In. Double Arm Reach Up x4 8cts Run OTS. Double Arm Reach Up x4 8cts Run B. RA 8cts Run OTS. RA 8cts

BLOCK 2 1:33 / Instr / (Downbeat) 4x8 / E / Bounce OTS. RA 32cts Turn clockwise SQUAT & RUN F COMBO 1:45 / Ref / Eh eh eh 16x8 / B / Squat x4. Medicine Ball Arms 16cts Run F in circle 16cts / 4reps

2:32 / Instr / (Synth fast beat) 8x8 / C / Circle Run – clockwise 64cts 2:55 / Ref / Ah ah ah 4x8 / D / Run In & Out Combo 32cts

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06. RUNNING TECHNIQUE & COACHING BLOCK 1 LAYER 1 Coach Layer 1 basics to get everyone moving with the correct timing and good execution of the Squat. · Squat Combo 1 – 4 Squats: 4, 3, 2... hold and

relax. Feet wide, knees out, chest up · Squat Combo 2 – add the arms: reach and

push. Keep chest lifted as you squat · Circle Run – relax the upper body. Option to

march BLOCK 2 LAYER 1/2 Reinforce direction cues in the Squat & Run F Combo, and help your participants to feel the work in legs by coaching Layer 2 Drive Intensity cues. · Bounce – easy Bounce; turn clockwise · Squat & Run F Combo – 4 Squats and run forward. Down, up – run forward. Chest up , eyes forward, back straight . Push through

your heels as you stand, to engage your butt · You guys are moving so well!

BLOCK 3 LAYER 2/3 The focus in the Squat & Run F Combo is to move with great control in the Squat, then drive forward in the running part of the sequence. Encourage your class to push up through their legs in the Squat with Medicine Ball Arms – it should feel like they’re throwing a ball into the air.

In Layer 3, Share Energy, we celebrate the workout and nd ways to have fun with our class. Ursa used praise and showed her love of the music and running to celebrate with her class. How will you bring your love of the workout into your coaching? · Squat & Run F Combo – imagine picking

up a ball and throwing it straight in the air. Control your Squat, then push forward when you run · Feel the beat – let the music take over! · This feels like running in our own

BODYATTACK nightclub · You look amazing!

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06. RUNNING

SMALL-ROOM OPTIONS

MUSIC Million Voices 4:50 mins AEROBICS, SPORTS & STRENGTH TRAINING

TRACK FOCUS I want my participants t o move with great control in the Squat & Run F Combo. OPTIONS Run – Walk

BLOCK 1 0:00 / Intro / 4x8 / Set up Squat 32cts SQUAT COMBO 1 0:11 / Ref / Eh 8x8 / A / Single Squat x4 16cts Shake it out 16cts / 2reps SQUAT COMBO 2 0:33 / Instr / (Synth) 8x8 / B / Single Squat x4. Medicine Ball Arms 16cts Run OTS 16cts / 2reps

0:58 / Instr / (Synth fast beat) 8x8 / C / Shufe OTS 64cts

BLOCK 3 3:07 / Ref / Ah ah ah 16x8 / B / Squat x4. Medicine Ball Arms 16cts Run F (8cts) & B (8cts) 16cts / 4reps 3:53 / Instr / (Synth Fast beat) 8x8 / C / Shufe OTS 64cts 4:17 / Ref / Ah 4x8 / D / Run In & Out Combo 32cts 4:29 / Ref / Ah ah ah 4x8 / D1 / Run In. Double Arm Reach Up x4 8cts Run OTS. Double Arm Reach Up x4 8cts High Knee Run OTS. RA 16cts

RUN IN & OUT COMBO 1:21 / Ref / Ah ah ah 4x8 / D / Run In. Double Arm Reach Up x4 8cts Run OTS. Double Arm Reach Up x4 8cts Run B. RA 8cts Run OTS. RA 8cts

BLOCK 2 1:33 / Instr / (Downbeat) 4x8 / E / Bounce OTS. RA 32cts Turn to L SQUAT & RUN F COMBO 1:45 / Ref / Eh eh eh 16x8 / B / Squat x4. Medicine Ball Arms 16cts Run F (8cts) & B (8cts) 16cts / 4reps

2:32 / Instr / (Synth fast beat) 8x8 / C / Shufe OTS 64cts 2:55 / Ref / Ah ah ah 4x8 / D / Run In & Out Combo 32cts

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07. AGILITY MUSIC PPAP 4:41 mins SPORTS TRAINING

TRACK FOCUS I want my participants to maximize their results in each of the moves. OPTIONS Snowboard Jump – Bottom Half Squat Ladder Run -– all walking Side Bounce Combo – no impact; 2 Steps – Walk or March OTS – no arms

BLOCK 1

BLOCK 4

0:00 / Instr / (Techno) 4x8 / Split room 32cts

3:12 / Instr / (Popping) 4x8 / F / Change sides 32cts

0:11 / Br / PPAP 1x8 / Wide Feet Bounce OTS 8cts

3:24 / Ref / _ I have a pen 25x8 / REPEAT SEQUENCES A – D (Sequence D – add Long Jump F after 2reps – replaces Double Jump F&B x2)

0:14 / Instr / (Popping) 4x8 / Snowboard Bounce 4cts / 8reps

BLOCK 2 SNOWBOARD BOUNCE & SNOWBOARD JUMP COMBO 0:26 / Ref / _ I have a pen 8x8 / A / Snowboard Bounce L, R x2 8cts Snowboard Jump L, R x2 8cts / 4reps

0:50 / Br / 1x8 / B / Hold feet hip-width apart 8cts 0:53 / Instr / Dance _ 8x8 / C / Ladder Run OTS. RA 64cts SIDE BOUNCE & DOUBLE JUMP F&B COMBO TO CORNERS 1:16 / Ref / _ I have a pen 8x8 / D / Side Bounce. Guard Arms 4cts Double Jump F&B x2. Double Arm Punch F 4cts Side Bounce. Guard Arms 4cts Double Jump F&B x2. Double Arm Punch F 4cts / 4reps

1:40 / Br / PPAP 1x8 / E / Hold 8cts

BLOCK 3 1:43 / Instr / (Popping) 4x8 / F / Change sides 32cts 1:55 / Ref / _ I have a pen 26x8 / REPEAT SEQUENCES A – E

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07. AGILITY TECHNIQUE & COACHING BLOCK 1 LAYER 1/2

Set up the patterns in Layer 1 by noting s imple cues: name the moves and explain where to move and when. Clearly coach the setup of the Snowboard Combo: 4 Bounces, 4 Snowboards. · Power, speed and agility training · Snowboard Bounce – front, back. Abs braced, chest up · Snowboard Bounce & Snowboard Jump Combo – 4 Bounces, 4 Snowboards, 5 Snowboard Jump. Feet wide, knees out, chest up, abs braced . Option: 2 Steps and 2 Squats · Ladder Run – out and in, on the toes, abs braced, hips square · Side Bounce & Double Jump F&B Combo – Side Bounce, 2 Jumps. Lift chest, bend knees as you jump. Option: 2 Steps, March on the

spot BLOCK 2 LAYER 2/3

In Layer 2 we Drive Intensity. Use short, simple cues to coach depth in the Snowboard Jump and speed in the Ladder Run. Kazuteru used basketball imagery to help his class improve their agility in the Side Bounce & Double Jump F&B Combo. The choreography is simple, which allows you time to coach how to get the most out of each move. Try experimenting with different ways to maximize the movements. · Snowboard Bounce & Snowboard Jump Combo – up and down. Let’s work harder:

bend your knees more to get lower. Hips down, drive out of the oor · Ladder Run – tighten your abs to move faster · Side Bounce & Double Jump F&B Combo

– stay low and wide like a basketball player. Training agility to move in all directions BLOCK 3 LAYER 3

The nal block is all about connecting participants to the music. The song is playful, so match your energy to the feel of the music. Try experimenting with your vocal tone and volume to create contrast in the Ladder Run. Show your love for the workout to keep everyone engaged to the nish. · Let’s go team! · Speed it up!

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08. INTERVAL MUSIC Salvation 4:38 mins AEROBICS TRAINING

TRACK FOCUS I want my participants to enjoy the music together. OPTIONS

Side Flick – Side Tap Run – March or Jog Kick – Tap or Low Kick

BLOCK 1

BLOCK 3

0:00 / V1 / _ Across the nation 8x8 / A / Run OTS. RA 64cts

3:08 / V3 / _ I’m lying helpless 4x8 / A / Run OTS. RA 32cts

0:23 / C / _ Another day 8x8 / B / Side Flick L, R. Double Arm Side Raise 4cts / 16reps

DIAMOND ARM PATTERN 3:20 / Br / _ so fast 1x8 / F / Arms out 2cts Arms up 2cts Arms out 2cts Arms down 2cts

RUN & SHUFFLE COMBO 0:47 / Instr / (Synth) 4x8 / C / Run F. RA 8cts Swing B L, R x4. RA 8cts Shufe L, R. RA 16cts RUN & KICK COMBO 0:58 / Instr / (Melody) 8x8 / D / Run F. Double Arm Reach Up x4 8cts Swing B L, R. RA 8cts Single Kick L, R x4. Single Arm Punch F 16cts / 2reps

1:22 / Instr / (Melody) 4x8 / E / 4x Single Kick L, R. Single Arm Punch F 4cts / 8reps

BLOCK 2

3:23 / C / _ Another day 4x8 / F / Diamond Arm Pattern 8cts / 4reps 3:35 / C / _ I cannot see 4x8 / F1 / Fast Diamond Arm Pattern 4cts / 8reps 3:46 / Instr / (Synth) 4x8 / C / Run & Shufe Combo 32cts 3:58 / Instr / (Melody) 8x8 / D / Run & Kick Combo 32cts / 2reps 4:21 / Instr / (Melody) 4x8 / E / Single Kick L, R. Single Arm Punch F 4cts / 8reps

1:34 / V2 / _ Across the nation 4x8 / A / Run OTS. RA 32cts 1:45 / _ I’m lying helpless 4x8 / B / Side Flick L, R. Double Arm Side Raise 4cts / 8reps 1:57 / C / _ Another day 8x8 / B1 / Double Side Flick L, R. Double Arm Side Raise 8cts / 8reps 2:21 / Instr / (Synth) 4x8 / C / Run & Shufe Combo 32cts 2:32 / Instr / (Melody) 8x8 / D / Run & Kick Combo 32cts / 2reps 2:56 / Instr / (Melody) 4x8 / E / Single Kick L, R. Single Arm Punch F 4cts / 8reps

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08. INTERVAL TECHNIQUE & COACHING BLOCK 1 LAYER 1

Set up Layer 1 with the basics: direction in which to move, number of reps, safety cues and options. Use simple cues to get everyone following along, and allow room for the music to be heard. · Side Flick – right, left, hips square, shoulders back, chest up · Run & Shufe Combo (Easy) – run forward,

swing back, shufe on the spot · Run & Kick Combo – reach and run, swing

back, 8 Kicks. Option to tap low · Single Kick – chest up, back straight, kick to hip-height, hips square

BLOCK 2 LAYER 2/3

In Layer 2 tell your class how to get more out of the moves to maximize their workout. · Bring the action! We’re gonna work all

together · Side Flick – feet wider, arms longer · Double Side Flick – 2 on the right, 2 on the

left. Squeeze your butt and your legs BLOCK 3 LAYER 3

Layer 3, Share Energy, is all about celebrating the workout together. Find your own way of celebrating with your class, whether it’s through scripting some inspirational cues that feel authentic to you, or by simply smiling and just being in the moment with your class. · 1 more round, all together · Feel the music! · We work together

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09. POWER MUSIC Human 6:12 mins AEROBICS, SPORTS & STRENGTH TRAINING

TRACK FOCUS I want my participants to take the correct option that will allow them to ‘max out’ in each Mixed Training set. OPTIONS Squat Jump – no Jump, no arms High Knee Run – Jog or March Burpee Tuck Jump – Jumping Jack

BLOCK 1 0:00 / Instr / (Beat) 8x8 / Run OTS. RA 64cts

BLOCK 2 0:23 / V1 / _ Take a look 8x8 / A / Single Knee Lift L , R – relaxed. Single Arm Bicep Curl 4cts / 16reps 0:46 / PC / _ Some people 4x8 / B / 4x Knee L, R. Single Arm Bicep Curl 16cts / 2reps

BLOCK 4 4:59 / Instr / (Synth) 4x8 / Recovery 32cts 5:11 / Instr / (Build) 4x8 / D / Shufe L, R. RA 32cts 5:23 / Instr / (Synth) 8x8 / G / Mixed Impact Training 1 or 2 32cts / 2reps 5:46 / C / _ I’m only human 8x8 / H / High Knee Run F. RA 16cts Speed High Knee Run OTS. RA 48cts

0:57 / C / I’m only human 4x8 / C / Single Knee Lift L , R. Double Arm Pull Down 4cts / 8reps 1:09 / Instr / _ Take a look 4x8 / D / Shufe L, R. RA 32cts Drop Squat on last 4 cts 1:21 / Instr / (Synth) 4x8 / E / Drop Squat. Hands on thighs 4cts / 8reps 1:32 / Instr / (Build) 4x8 / F / Squat Jump. Double Arm Bicep Curl 4cts / 8reps MIXED IMPACT TRAINING 1: HIGH KNEE RUN F JUMPING JACK & RUN B COMBO 1:44 / Instr / (Synth) 16x8 / G / High Knee Run F. RA 8cts High Knee Run OTS 8cts Jumping Jack x4. Cross Arms O/H 8cts Run B. RA 8cts / 4reps

2:31 / Instr / (Speed up) 4x8 / H / Speed High Knee Run F RA 16cts Speed High Knee Run OTS. RA 16cts

BLOCK 3 2:41 / V2 / _ Don’t ask my opinion 4x8 / Recovery 32cts 2:52 / C / I’m only human 48x8 / REPEAT SEQUENCES A – H (Sequence G Mixed Impact Training 2: Option to 1x Burpee with Tuck Jump instead of the Jumping Jack x4 in G)

BODYATTACK 9 8


09. POWER TECHNIQUE & COACHING BLOCK 1 LAYER 1/2/3

Come into this track with loads of energy! Let the class know there’s 3 rounds of work, and set up each move with clear Layer 1 body position and execution cues. Match your physicality to the energy of the music. When it’s light, be light – and then when it gets stronger, increase the intensity of your movements. · Single Knee Lift – lift the knee, relax the arm,

chest up, abs braced · 4x Knee – hips square, abs braced, chest up · Drop Squat – knees out, hips back, chest up

BLOCK 3 LAYER 3

The nal block is all about crossing the nish line together! Let your participants know there’s only 1 minute of work left. Experiment with different Layer 3 cues to bring everyone to the nish line. Some people respond to Challenging Cues like “I know you’ve got more”, whilst others need positive encouragement to get them to the end. Help everyone to work their hardest in their chosen level. · This is our nal minute · Together we cross the nish line · All options – work hard! · Let’s nish like a BODYATTACK fan: we push,

we sweat, we train

· Squat Jump – 8 Squat Jumps. Land with bent knees. Option: No jump · Mixed Impact Training 1: High Knee Run F Jumping Jack & Run B Combo – Run forward,

hold, 4 Jacks, easy run back. Run forward: Knees to hip-height. Jumping Jack: Heels down, knees out, chest up · High Knee Sprint – short nish; it’s your

fastest speed! BLOCK 2 LAYER 1/2/3

Facilitate recovery in the Knee Lifts, then start to build the energy again into Mixed Impact Training 2. In this set, participants have the option to stay with the Jumping Jacks or take the more advanced option of the Burpee with Tuck Jump, so coach this move with Layer 1 cues and then motivate everyone to work hard at whatever level they are working. · Single Knee Lift – recovery · Drop Squat – sink deeper to re your quads

and use your butt to add the power · Squat Jump – sink into your heels, sink your

hips, drive up with your arms · Mixed Impact Training 2: High Knee Run F, Burpee Tuck Jump & Run B Combo – Burpee with Tuck Jump: feet wide in the Squat; brace your abs as you land and as you jump back to Plank. Burpee or stay with the Jumping Jack · High Knee Sprint – tear up the carpet; make

it burn! · The human spirit is to push harder, reach

higher – go! · We like to work hard, we share the energy, we

sweat together! · Work together, all levels!

BODYATTACK 98


10. CORE MUSIC Just Hold On 5:02 mins CORE STRENGTH

TRACK FOCUS I want my participants to feel how they need to maintain tension in the muscles to execute the Roll To Hover. OPTIONS C-Crunch: Feet on oor Hover: On knees or toes

BLOCK 1

BLOCK 2

0:01 / V1 / You could build 4x8 / Transition to oor 32cts

3:03 / Br / (Drop) 1x8 / Reset for Crunch, facing other side 8cts

0:18 / Instr / Do when a chapter 4x8 / A / Single Crunch. Fingertips to temples 4cts / 8reps

3:05 / V3 / Oh 24x8 / REPEAT SEQUENCES A – E

0:35 / C / Oh-oh-oh 4x8 / B / C-Crunch. Fingertips to temples 4cts / 8reps

4:45 / Instr / Oh 2x8 / Lower Back Twist F&B 16cts

0:51 / Ref / Down and it comes 4x8 / C / Roll To Hover 4cts Hold Hover 20cts Roll to back 8cts 1:08 / Instr / On 4x8 / D / Pulse Crunch. Knees over hips. Arms by sides 2cts / 16reps 1:25 / V2 / Over ‘til 4x8 / A / Single Crunch. Fingertips to temples. 4cts / 8reps 1:41 / Ref / Do when a chapter 4x8 / B / C-Crunch. Fingertips to temples Knees over hips and feet. Back to  oor 4cts / 8reps 1:58 / C / Oh-oh-oh 8x8 / C / Roll To Hover 4cts Hold 4cts Roll to back 4cts C-Crunch 4cts / 4reps 2:15 / Ref / Down and it comes 4x8 / D / Pulse Crunch. Knees over hips. Arms by sides 2cts / 16reps 2:32 / Instr / Oh-oh-oh 4x8 / E / Cross Crawl L, R. Fingertips to temples 4cts / 8reps

BODYATTACK 9 8


10. CORE TECHNIQUE & COACHING BLOCK 1

LAYER 1/2

In Layer 1, coach body position and execution of the moves, then deliver your safety cues for stability. Match your vocals to the music: use a calm voice and deliver clear, short cues to get everyone moving well. To move with precision on the beat, listen carefully to the music so you are not late on the rhythm for the combo. · Crunch – Layer 1: ngertips to temples. Up,

down. Chin tucked in, elbows open, slide ribs to hips. Layer 2: try to lift higher, drive your chest towards the ceiling · C-Crunch – Layer 1: lower and upper body

together. Keep your lower back close to the oor; brace your core on the way up and way down. Layer 2: maintain a s trong ab brace · Roll To Hover – Layer 1: Hover on knees or

toes. Brace abs, squeeze butt, press forearms into the oor. Layer 2: whole body turns as one

· Pulse Crunch – Layer 1: tuck in your chin; slide

your ribs into your hips. Layer 2: stay high; keep the movement small · Cross Crawl – legs to 45 degrees, aim shoulder

to opposite knee, turn from the center of your chest. Option: Tap the toes BLOCK 2 LAYER 2/3

In Layer 2 we Drive Intensity and Improve Execution by telling our participants how they can improve their quality of movement to feel the work in the target muscles. The focus in the Roll To Hover is to keep the whole body switched on, so use cues that will help your class to feel the tension in the muscles. In Layer 3 we motivate our participants by explaining the benets of the moves. Check out the Masterclass for some ideas and then experiment with cues that will help your class get to the nish line. · One more round · Crunch – up, down · C-Crunch – legs and chest together. Increase

the strength of your core for powerful movements · Roll To Hover – this is a functional movement

to build a powerful core · 20 seconds to the end – almost there · Stay with me team – keep moving

BODYATTACK 98


11. COOLDOWN MUSIC Nothing To Lose 3:01 mins TRACK FOCUS Celebrate the workout together as you take your class through the Cooldown.

BLOCK 1 0:00 / Intro / 2x8 / Roll onto front 16cts 0:08 / V1 / _ It’s easy to think 4x8 / Kneeling Adductor Stretch L 32cts 0:24 / Broken ain’t perfect 4x8 / Kneeling Hip Flexor Stretch R. HOH 16cts Kneeling Hip Flexor Stretch R. R Arm Raise on last 16cts 16cts 0:41 / C / Up, away I go 4x8 / Kneeling Hamstring Stretch L. Hands on oor 32cts 0:58 / Ref / Nothing to lose _ 4x8 / Dynamic Calf Stretch L, R 16cts Calf Stretch L 16cts 1:15 / V2 / _ I’m a bit scared 4x8 / Kneeling Adductor Stretch R 32cts 1:32 / Ever give up 4x8 / Kneeling Hip Flexor Stretch L. HOH 16cts Kneeling Hip Flexor Stretch L. L Arm Raise on last 16cts 16cts 1:49 / C / Up, away I go 4x8 / Kneeling Hamstring Stretch R. Hands on oor 32cts 2:06 / Ref / Nothing to lose _ 4x8 / Dynamic Calf Stretch R, L 16cts Calf Stretch R 16cts 2:23 / Up, away I go 2x8 / Standing Quad Stretch L. R Arm to side 16cts 2:31 / So let the lightning 2x8 / Standing Quad Stretch R. L Arm to side 16cts 2:40 / Instr / _ nothing to lose 2x8 / Standing Glute Stretch L. Arms out to side 16cts 2:48 / Instr / _ nothing to lose 2x8 / Standing Glute Stretch R. Arms out to side 16cts

BODYATTACK 9 8


11. COOLDOWN TECHNIQUE & COACHING COACHING TIPS · Clearly explain body part and direction as you

lead your class through the stretches · Praise your class for their efforts today

BODYATTACK 98


GLOSSARY STEP TOUCH Chest up Hips square SQUAT Knees out Chest up Hips drop just above knee level TRICEP PUSHUP Hands under shoulders Chest to elbow-height Elbows to ribs PLANK Abs braced Body square Back long and straight ALTERNATING HAND LIFT Abs braced Back long and straight Keep hips and shoulders parallel to oor as you lift SIDE BOUNCE On the balls of the feet Feet wide Chest up STEP CURL Chest up Heel to butt Knees out SIDE STEP OVER Chest up Abs braced Knee out DROP SQUAT On the balls of the feet Feet wide Butt drops down and back Chest up Abs braced Knees out SINGLE KNEE LIFT Stay square to front Knee to hip-height Abs braced Chest up SIDE FLICK Hips square Shoulders back Chest up

BODYATTACK 9 8

JUMPING JACK Heel down Knees out and bent Chest up

SQUAT JUMP Knees out Chest up Land with bent knees

HIGH KNEE RUN Chest up Knees towards chest Elbows drive forward

BURPEE TUCK JUMP Brace abs as you jump feet out Hands in front of feet Feet wide in Squat Land with bent knees to absorb impact

TUCK JUMP Drive knees to chest Knees bent on landing SHUFFLE Chest up Hips square Feet parallel to oor Light on balls of feet SINGLE PLYOMETRIC LUNGE Front knee out Chest up Back knee down Hips square CHEST PUSHUP Hands wide Abs braced Chest to elbow-height SPIDER CRAWL TO PLANK Knees out in Squat Hands under shoulders Brace abs to support mid-section TRICEP SPRING PUSHUP Brace abs as you land Chest to elbow-height in Pushup Hands under shoulders Elbows to ribs

C-CRUNCH Ribs to hips as you crunch Lower back close to oor as your legs lower Chin tucked in HOVER Abs braced Hips and shoulders square to oor Back long and straight CRUNCH Fingers to temples Chin tucked in – eye gaze to knees Slide ribs towards hips ROLL TO HOVER Elbows under shoulders Abs braced Back straight Hips level with shoulders PULSE CRUNCH Chin tucked in – eye gaze to knees Slide ribs towards hips Lift shoulders off the oor Hands extend past thighs CROSS CRAWL Shoulder lifts up and across to opposite knee Turn chest

LADDER RUN Fast feet Upper body still Feet move in and out

KNEELING ADDUCTOR STRETCH Leg stretches out to the side Sit hips back Chest up

SNOWBOARD BOUNCE Knees out Chest up Butt back

KNEELING HIP FLEXOR STRETCH Ensure the front knee is above the ankle Squeeze the glute or rear leg to open hip Hips stay square to the front

SINGLE KICK

KNEELING HAMSTRING STRETCH Hips back Tip forward from the hips

Back straight Kick from the hip with straight leg Chest up Hips square


CALF STRETCH Hips up Keep feet parallel to oor, stretch into calf KNEELING SOLEUS STRETCH Keep feet parallel to oor, stretch into calf Head up STANDING QUAD STRETCH Use abs to help balance and point Knee of lifted leg down to the oor Squeeze butt muscles to keep hips forward STANDING HAMSTRING STRETCH Hips square Weight in heel of standing leg Bend knee and lift from the hips Front leg extended with heel down STANDING GLUTE STRETCH Bend one knee outwards and rest ankle just above knee Sit hips back

BODYATTACK 98


MUSIC 1 Turn Up The Night (Bodybangers Remix Edit) (4:56)

Bryce feat. J-Malik 2012 Planet Punk Music.

Written by: Vonwerk, van Ijperen, Gimborn, Lennix

2 Freaks (5:13)

TJR

2016 SpinninRecords.com.

Written by: Rozdilsky

3 The Greatest (6:03)

Power Music

2017 Power Music.

Written by: Furler, Kurstin, Lamar

4 Live The Night (5:00)

W&W, Hardwell & Lil Jon

2016 Velcro under exclusive license from Armada Music BV.

Written by: Smith, van der Harst, van Hanegem, van de Corput

5 Jump & Sweat (6:08)

Garmiani feat. Sanjin 2015 Dim Mak Records, Inc.

Written by: Garmiani, Kljucanin

6 Million Voices (Basslouder Remix Edit)

(4:50) Projekt Black

2013 LNG Music.

Written by: Jettman

7 PPAP (Pen Pineapple Apple Pen) (Technoposse Remix) (4:41)

K-Poppers

2016 LNG Music. Written by: Kosaka

8 Salvation (Hands Up Freaks Remix Edit)

(4:38) Basslovers United & Combination

2015 Munix Records - a division of Munix Music (www.munix.tv).

Written by: Base, Bate, Dominik

9 Human (6:12)

Power Music

2017 Power Music. Written by: Graham, Hartman

10 Just Hold On (5:02)

Steve Aoki & Louis Tomlinson

2016 Liberator Music. Written by: Aoki, Tomlinson, Rosse, Sloan, Lambroza

11 Nothing To Lose (Gaillard Remix) (3:01)

Lester Williams feat. Danny Shah 2016 CNR Music Belgium N.V. Written by: Shah, Reznikov, Williams

EXP

Jump & Sweat (3:03) 5 Garmiani feat. Sanjin 2015 Dim Mak Records, Inc.

Written by: Garmiani, Kljucanin

OUR DECLARATION OF INTENT The LES MILLS global family is made up of 17,500 tness clubs, 130,000 instructors and millions of participants from 100 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 for 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 tness experiences for millions of people every day, we walk a ne 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 tness experiences, every time, everywhere.

EXPRESS FORMATS 45-MINUTE FORMAT Track 1 Warmup Track 2 Mixed Impact Track 4 Plyometric Track 5 Athletic

Strength Track 6 Running Track 7 Agility Track 9 Power Track 10 Core Total Time 42:02

30-MINUTE FORMAT Track 1 Warmup Track 2 Mixed Impact Track 4 Plyometric Track 7 Agility Track 9 Power Express 5 Athletic

Strength

Total Time 29:05

Note: If you have time, use the Cooldown track to take your class through some stretches. The EXPRESS version of Track 5 Jump & Sweat is to be used for the 30-minute format only. Please use the full version for the 45- and 55-minute classes. Rock This Release! The Coaching notes have

been updated to reect the 3 Layers of Coaching with more clarity. Each block of work now clearly states which Layers you should be focusing on – making it even easier for you to coach BODYATTACK! INSTRUCTOR TABATA WORKOUT 20 0N, 10 OFF – 12 INTERVALS

MOVE 1: Double Plyometric Lunge with Tuck Jump = Track 4 MOVE 2: Fast Chest Pushup = Track 5 MOVE 3: High Knee Run = Track 9

CREDITS

BE LOUD AND HEARD

Choreography – Lisa Osborne Chief Creative Ofcer – Dr Jackie Mills Creative Director – Kylie Gates Technical Consultant – Andrew Newmarch Program Coach – Amy Styles Program Planner – Courtney Watt

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

Special Thanks to: Sarah Shortt, Lliam Dermott

HEY INSTRUCTORS When it comes to mixing up past releases, please try to teach most tracks from the past 10 releases. BODYATTACK now has a strong focus on sport and tness training, and we want your classes to reect the new training concepts and movement styles. This program is no longer ‘old school’ aerobics – so bear this in mind when making your track selection.

BODYATTACK 9 8


KEY Alt - alternate PC - pre-chorus B - back QC - quiet chorus B up - build up R - right Br - bridge (non-chorus) RA - Running Arms C - chorus Ref - refrain (recurring phrase or number C - chorus br - bridge of song lines) cts - counts Rep - reprise (part of the chorus repeated) F - forward Rep Xx - perform the Sequence/Exercise F&B - forward and backward x times HOH - hands on hips ROM - range of motion Instr - instrumental Seq - sequence Intro - introduction Tempo - normal pace of the music L - left V - verse mins - minutes - preview O/H - over head repeat OTS - on the spot Outro - last few bars of music

From L-R: Romain Prévédello, Ursa Mikuz, Lisa Osborne, Kazuteru Nobe, Ben Main. Get ready for the fun, the musical feels, and all the high energy and intensity challenges that we know our BODYATTACKers love! The music is perfect for each track. We kick off the workout with Turn Up The Night – turn up the energy! Celebrate the feeling of training together with Track 3 The Greatest , then bring out your playful side in Track 7 PPAP . Finally we challenge everyone to work to their maximum in Track 9 with the worldwide smash hit Human.

PRESENTERS

Simple coaching with an emphasis on cueing direction in Tracks 2 and 3 will ensure that everyone gets the most out of the workout. In Track 4 the intensity progresses in each working block – your legs will be screaming after all those lunges! Track 5 introduces the new move Tricep Spring Pushup which delivers a challenge for core stability and will tone and strengthen the arms. We take the class to the nish with functional core training in the form of a dynamic Hover pattern.

Lisa Osborne (New Zealand) is Program Director

Enjoy sharing the energy with your members!

for BODYATTACK and Creative Director for BODYSTEP. She is a former three-time world champion and seven-time Australian aerobics champion, who is based in Auckland. Ben Main (New Zealand) is a BODYATTACK,

BODYPUMP and LES MILLS GRIT Series Trainer, based in Auckland. Kazuteru Nobe (Japan) is a BODYATTACK

and BODYCOMBAT Trainer and a BODYPUMP, BODYSTEP, RPM, CXWORX Instructor and LES MILLS SPRINT Coach. He lives in Funabashi. Romain Prévédello (France) is a BODYATTACK,

BODYPUMP, BODYSTEP, CXWORX and LES MILLS GRIT Series Trainer. He is based in Toulouse, where he also manages a gym. Ursa Mikuz (Slovenia) is a BODYATTACK,

CXWORX and SH’BAM trainer and a BODYCOMBAT and BODYSTEP Instructor. She is based in Ljubljana, where she is also a medical doctor.

BODYATTACK 98


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