Les Mills - BodyCombat 62 Choreo ENG

FEATURES

• Exercise and Pregnancy • The The Stages of Change • The History of Martial Arts

62

E S A E L E R

PRESENTERS FROM NEW ZEALAND, HONG KONG

OUR

DECLARATION OF INTENT

The Les Mills global family is made up of 15,500 fitness clubs, 100,000 instructors and millions of participants participa nts from 112 112 countries around the globe.

SEPARATED BY GEOGRAPHY, GEOGRA PHY, RELIGION, RACE,, COLOR AND CREED, WE ARE UNITED RACE IN OUR LOVE OF MOVEMENT, MOVE MENT, MUSIC AND THEE PURSUI TH PUR SUITT OF HEALT HE ALTHY HY LIVIN L IVING, G, BOTH BO TH FOR OURSELVES AND OUR PLANET. AT LES MILLS WE BELIEVE BELIE VE IN THE DIGNITY OF EACH EAC H 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 TH AT WHAT IS CONSIDERED APPROPRIATE IN SOME CONTEXTS CAN BE SEEN AS INAPPROPRIATE IN OTHERS.

As a company that leads group group fitness experiences for millions of people every ever y day, we walk a fine line between delivering cuttingedge, innovative products and ensuring that accepted norms are upheld and respected. Choosing, licensing and matching choreography to the right music is a huge huge challenge! We screen the music we use and try tr y to avoid language and references that may cause offense. If we can, sometimes somet imes 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 DIFFERENCE DIFFERENCESS OF OPINION OPINION CAN BE EXPRESSED, EXPRE SSED, AND COMPROMISES REACHED. ABOVE ALL, ALL , WE ARE PASSIONATE PASSIONATE ABOUT DELIVERING LIFE-CHANGING FITNESS EXPERIENCES, EVERY TIME, EVERYWHERE.

BLAH

BE LOUD AND HEARD

Tell us what you think of this release. Visit lesmill lesmills.co s.com/BLA m/BLAH H

CONTENTS Pregnancy and Exercise The Stages of Change The History of Martial Arts TRACK

UPPER BODY Someone Like You (Kris McTwain 1a WARMUP Radio Edit) 2012 Oceanlight Productions & Media. Written by: Adkins, Wilson LOWER BODY Home Alone (Invader! Remix Edit) 1b WARMUP 2012 LNG Music. Written by: Dennis, “Special D” Horstmann

2 COMBAT 1 POWER

3 TRAINING 1 4 COMBAT 2 POWER

5 TRAINING 2

Famous Last Words 2014 Les Mills Music Licensing Ltd. Written by: G. Way, M. Way, Toro, Iero, Bryar

Give A Little Love

2010 24/7 Hardcore. Written by: Taylor, Greig

Dark Horse (Hard Dance Alliance Mix) 2013 Central Station Records. Written by: Gottwald, Houston, Hudson, Martin, Perry, Walter

Crash

2009 24/7 Hardcore. Written by: Taylor

Y.A.L.A. Y .A.L.A.

6 COMBAT 3

Courtesy of the Universal Music Group. Written by: Leembruggen, Fernhout, Arulpragasam, Helderman

Y.A.L.A. Y .A.L.A.

Courtesy of the Universal Music Group. Written by: Leembruggen, Fernhout, Arulpragasam, Helderman

7 MUAY THAI POWER 8 TRAINING 3 POWER 8a TRAINING 3

9

Let The Beat Go (Single) 2013 Emfa Music. Written by: S3RL

Power Of Love 2014 Les Mills Music Licensing Ltd. Written by: Connor, Edge, Grice, Hayes

Give A Little Love

2010 24/7 Hardcore. Written by: Taylor, Greig

CONDITIONING 3 Kingz (Single)

10 COOLDOWN

2011 Cleva Records LLC. Written by: Kigo, Monahan

I Was Here

2011 Columbia Records, a division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Warren

ARTIST

N-Finity

4:50

Vanilla Kiss

2:58

The Wrapper

3:48

Al Storm & Euphony

4:18

Kerrie Scene

6:43

Al Storm

4:33

M.I.A

1:59

M.I.A

2:00

S3RL feat. Johnny

7:56

Absolutely Elegant

6:59

Al Storm & Euphony

0:26

Major G.A.U.G.E feat. Hunger & Qwote

4:54

Beyoncè

3:59

© Les Mills International Ltd 2014

BODYCOMBAT™ EXPRESS FORMATS 30 MINUTES

45 MINUTES

Track 1a Upper Body Warmup Track 1b Lower Body Warmup Track 8 Track 8 Power Training 3 Track 4 Track 4 Combat 2 Track 6 Track 6 Combat 3 Track 10 Track 10 Cooldown (approx 2 mins) TOTAL TIME 27:54

Track 1a Upper Body Warmup Track 1 Track 1 Track 1b Lower Body Warmup Track 2 Track 2 Combat 1 Track 3 Track 3 Power Training 1 Track 4 Track 4 Combat 2 Track 7 Track 7 Muay Thai Track 8 Track 8 Power Training 3 Track 10 Track 10 Cooldown (approx 2 mins) TOTAL TIME 40:58

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

Please note: The 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 s tandardized express formats found in the Instructor Education section on www.lesmills.com www.lesmills.com

KEY AI K

Aikido Aik ido

BJJ BJ J

Brazilian Jiu Jitsu

BOX

Boxing

CA P

Capoeira

K AR

Karate

HOH

hands on hips

Instr

instrumental

Intro

introduction

L

mins

left minutes

KB

Kick-boxing

O/H

over head

KF

Kung Fu

OTS OT S

on the spot

MM A

Mixed Martial Arts

Outro

last few bars of music

Muay Thai

PC

pre-chorus

TK D

Tae Kwon Do

QC

quiet chorus

B up

build up

MT

Br

R

right

bridge (non-chorus)

Ref

Reference

C

chorus

Seq

sequence

ctss ct

counts

C br

chorus bridge

F&B

forward and backward

V verse Vox

voice preview

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

BODYCOMBAT™ 62

From L-R: Dan Cohen, Rachael Newsham, Andres Vesga

BODYCOMBATTM 62 is exactly what you need in a workout... It’s achievable, it reeks of challenge and your body will crave it after the first taste! The Warmups Warmups are busting with energy and this will make you feel fantastic – like you can take on the hardest of workouts. The first Combat track is a great mix of straightup Kick-boxing, Karate power and speed KATA – making you feel more powerful and successful. This round, the first Power track is short but, pardon the pun, packs a punch! We felt it in our shoulders STRAIGHT AWAY AWAY and and that brought a smile smile to our faces faces :-) Thank goodness it’s shorter than usual, ha ha! Combat 2 is beautiful and evil at the same time – floating soft KATAs that teach us how to relax and respond when necessary. Mix these with a 56-kick Kick KATA, and it’s ‘red face time’, to burn those hip flexors, hamstrings and quads!

Power 2 is pure fun – disguising a wicked little Boxing body movement drill where you can work on Shoulder Rolls and rotation. Combat 3 – there’s Capoeira in all its forms here. You will get halfway and hate the instructor – then the next day, when your legs look slim and sharp, you will be back begging for more, for sure! Muay Thai – another shot of H.I.T. here – the SBDP is back and some good old-fashioned Elbows. Power 3 – a typical burnout, to a song that just lifts you up to enable you to reach the end and still feel awesome. The Conditioning track is built around developing your obliques so you can better manage the rotation of the Boxing moves. This goes hand in hand with Power 2 :-) Cooldown – this is a gem, a beautiful ballad. This song touched our hearts this round and meant so much more to us because we lost a warrior during filming week. We’v We’vee dedicated this track to our fallen warriors Joe Houpapa and Hernan Lopez. RIP boys xx

BODYCOMBAT™ Presenters Dan Cohen (New Cohen (New Zealand) is co-Program Director for both BODYCOMBAT™ and CXWORX™, an International Master Trainer for BODYPU MP™, and a passionate mixed martial artist based in Auckland. Rachael Newsham (New Newsham (New Zealand) is co-Program Director of BODYCOMBAT™ and Program Director of SH’BAM™. She is based in Auckland.

Andr es Vesga (Hong Kong) is a BODYCOMBAT™, Andres BODYJAM™, BODYPUMP™ and RPM™ Instructor and Trainer Trainer and a BODYBA LAN CE™/BODYFLOW® Instructor. He also has a black belt in Ku ng Fu. Andres is originally from Colombia and is now based in Hong Kong.

© 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 Telephone +64 (9) 366-9900.


EXERCISE AND PREGNANCY Pregnancy and exercise is a hotly debated topic, and it’s really important that we know what to advise our pregnant members. This Education session will explore the benefits of exercise for expectant mothers, and explain how they can stay safe while being active. Remind your participants to seek advice from their obstetric caregiver. The advice of their doctor should always be the first consideration when undertaking exercise while pregnant.

Recent guidelines1 encourage participating in regular exercise before, during and after pregnancy for both active and sedentar y women. They emphasize that pregnancy – and the associated physiological changes – are no longer seen as limitations; this is not the time to be confined to the couch! Even those who have been previously inactive are encouraged to take up some form f orm of exercise, and make some healthy lifestyle changes.

So why, for those few months of your life when all you want to do is sleep and eat donuts, do we have to eat really well and exercise?

BENEFITS OF EXERCISE • Maintaining a good level of fitness will set you up for an easier, shorter shorter labor with better bett er recovery and fewer chances of complications.3 • Training your abs during pregnancy will lessen the degree of abdominal wall separation too – a condition which can cause lower back and a nd 2 pelvic pain. • Exercise helps normalize the birth weight of your baby. This is important as heavy babies babie s are more likely to develop illnesses such as obesity, metabolic disease and cardiovascular disease later in life.4 • Staying physically active helps you avoid getting Gestational Diabetes Mellitus (GDM) – a type of diabetes that can occur during pregnancy. This This condition puts you at greater risk of complications, and makes you more prone to developing type 2 diabetes in the future. Women Women with GDM are also more likely to deliver large babies, who may subsequently suffer from childhood obesity and metabolic disorders.4 • Problems with high blood pressure – known as hypertensive disorders – can cause issues like pre-term delivery and is the leading cause of maternal mortality also. Studies have shown that being active during pregnancy can help to prevent these complications as well.4 Other benefits include having babies that are alert, calm, self-quieting and better able to cope with the stresses of labor. labor.3 On the other hand, neglecting exercise and gaining too much weight during pregnancy can place extra stress on the joints and contribute to an increase of lower back pain.3

SO, WHAT’S OUR ADVICE? AD VICE? The following programs are not recommended during pregnancy: BODYCOMBAT™ We don’t recommend BODYCOMBAT™ because of the joint instability. The release of hormones such as oestrogen and relaxin can result in joints being less stable – so the kicks in BODYCOMBAT™ BODYCOMBAT™ may aggravate the hips and pelvis. LES MILLS GRIT™ LES MILLS GRIT™ is a high-intensity workout for people who are wanting to really take their fitness to the next level. Pregnancy is not the time to be pushing the body to its limits.

SO WHAT CAN YOU TELL YOUR PREGNANT MEMBERS? • Exercise Exercise is really really important important for a healthy mother mother and baby • Do whatever whatever you have been been doing, doing, reducing reducing intensity when you, and your doctor, doctor, think you should • Drink Drink plenty plenty of of water water • Wear comfortab comfortable, le, cool cool clothing clothing • Don’t Don’t lie on on your back back • Remember Remember to consult consult your caregiver caregiver about your your plans for exercise

The rest of our programs should be OK to continue with, but with the following modifications: CXWORX™ Working the core in CXWORX™ should be safe in the first and second trimester and has been shown to minimize disruption of the abdominal wall during pregnancy. 1 You You can offer the option for them to work the abs in four-point kneeling, supporting themselves on their elbows (ensuring they keep their chest lifted) or rolling over to do Hover or Plank work when it’s no longer comfortable for them to lie flat on their back. BODYATTACK™ and BODYSTEP™ If they have regularly attended these classes prior to their pregnancy, then these programs should be safe to continue. A few suggested modifications include: • Taking low-impact options in BODYA BODYATTACK™. TTACK™. • In BODYSTEP™, BODYSTEP™, decreas decreasee the number of risers and take low-impact options. Make sure they ha ve a stable base of support by ensuring that the foot is always planted firmly on the step every time and by keeping a slightly wider base of support. BODYPUMP™ Participants should set their bench to an incline. RPM™ Participants should modify their intensity by taking regular breaks, reducing resistance and avoiding standing positions on the bike when they feel it is necessary. BODYVIVE™ AND BODYBALANCE™/BODYFLOW® Both programs can be started for the first time during pregnancy, pregnancy, and are ideal for making healthy lifestyle changes. Check out the DVD for some great demonstrations of the above options.

REFERENCES: 1. Artal, R. and O’Toole, M. (2003) Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. Br J Sports Med , 37: 6–12. 2. Benjamin, D.R., et al. (2014) Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy , 100: 1–8. 3. Piper, T.J. Core Training Training Exercise Exer cise Selection Sele ction During Durin g Pregnancy. Pregnanc y. S trength and Conditioning Journal , Vol. 34, No. 1, February 2012. 4. Mudd, Lanay M. Health Benefits of Physical Activity Activity During Pregnancy: An International Perspective. Medicine & Science in Sports & Exercise , July 2012. © Les Mills International Ltd 2014

SMARTSTART Hey Instructors, wanna pack your classes? There’s a big group of people out there who need our help - and you’ll often find them in the back row trying not to be noticed. By using some simple, proven tools to take care of this group you can get them hooked into fitness and, at the same time, grow your class numbers. Statistics tell us that 50% of people who join gyms will drop out within the first 6 months.1 We need to look after the back row, because it is this group that we a re most at risk of losing. Over the next 12 months we’ll be giving you tips and tricks to make sure you have the tools to look after aft er the new people in your classes. We’ve also developed a bunch of resources for participants to help them on their journey to fitness. We’ve called this body of work “SmartStart”, and it’ll always be labeled like this:

Les Mills has conducted in-depth research into beginners’ adherence to exercise, and we now know that the key to great results is starting slowly. As instructors, this means giving new people the opt ion to leave after aft er the first few tracks (and slowly building track by b y track), as well as taking an interest in their training schedules; the optimal mix is cardio, strength, core training tra ining and flexibility. Getting started doesn’t mean running a marathon on day one. Or even month one! Encouraging people to ease their way into exercise means they are more likely to stick with it for the long haul. Read the first of our education series on the following page to gain great insights into just what these new people are going through.

STAGES OF CHANGE There are 6 stages of change that people experience when they move from sedentary behavior to taking up exercise.

THE STAGES OF CHANGE PRECONTEMPLATION Not currently active and 1. PRECONTEMPLATION Not don’t intend to become active in the immediate future: I WON’T and I CAN’T stage. CONTEMPLATION Not currently active, but 2. CONTEMPLATION Not intending to become active at some point in the next 6 months: I MIGHT stage. PREPARATION Not regularly active but preparing 3. PREPARATION Not to begin exercise within the next 30 days: I WILL stage. ACTION Currently participating in exercise, but at 4. ACTION Currently risk of returning to their previous inactive state: I AM stage.

5. MAINTENANCE Active MAINTENANCE Active for at least 6 months, exercise has become a stable part of their life; I HAVE stage. 6. TERMINATION or TERMINATION or RELAPSE Either RELAPSE Either a permanent change has been made or people will regress to an earlier stage – at which point they will either give up or have to start again. The challenge for you as an instructor is to guide people through these stages – making the job easier for them and understanding how vulnerable they are of returning to their previous inactive lifestyle.

THE KEY FACTOR – SELF-EFFICACY The key factor in how likely someone is to progress through these stages of change is their level of self-efficacy.

SELF-EFFICACY = CONFIDENCE Self-efficacy is the confidence someone has in overcoming obstacles and resisting temptation (to return to their previous behavior) in order to reach their goals. Studies have shown a consistently positive relationship between self-efficacy and progress through the stages of change2; the higher their level of confidence, the greater the likelihood that individuals will achieve their goals. So, the secret to looking after the back row in your classes is to keep their confidence HIGH... how do we do this?

1. THEY CONTROL THEIR WORKOUT Allow your members to manage both the duration and intensity of their training. Trying Trying anything new can be intimidating and – as you now know – the key to success is to start slowly and feeling like you’re in control.

2. FREQUENCY BEFORE INTENSITY It’s more important to just get people into the habit of exercising, e xercising, before you start yelling at them the m to work harder. Remember to offer people options so they can tailor the workout to their ability, and ensure you present these modifications in a positive way – allowing them to feel good about what they can do, rather than making them feel like they can’t keep up.

3. CELEBRATE CEL EBRATE THE IMMEDIATE IMM EDIATE WINS Focus on the gains that tha t occur as soon as people pe ople become active: increased energy levels, feeling more positive, or the endorphin high you ge gett straight after a workout. These things happen straight away, and are much better to to focus on than long-term aesthetic goals like getting a smaller butt! Combining these 3 tools will reduce anxiety around exercise – increasing people’s confidence and helping them reach the stage whereby physical activity is a permanent feature in their lives. REMEMBER : Instil confidence, give people control, and celebrate every small step of their journey to fitness. Because if we stand for a fitter planet, this means everyone – not just the front row. REFERENCES: 1. Armitage, C. J. (2005). Can the theory of planned behavior predict the maintenance of physical activity? Health Psychology , 24(3), 235–245. 2. Jackson D. How Personal Trainers Can Use Self-Efficacy Theory to Enhance Exercise Behavior in Beginning Exercisers. Strength and Conditioning Journal, Volume 32, Number 3, June 2010. © Les Mills International Ltd 2014

TH T HE HI HISTORY OF OF

MARTIAL ARTS THE HIST HI STORY ORY 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 Vi ctory 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 ba sic punches in Boxing: Jab, Straight Right/Cross, Hook and Uppercut.

THE HIST HI STORY ORY 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 Ki hon (the basics or fundamentals) fundamentals) 2. KATA (forms) 3. Kumite (sparring)

THE HIST HI STORY ORY 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 HIST HI STORY ORY 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 HIST HI STORY ORY OF TAE OF TAE KWON KW ON 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 HIST HI STORY ORY OF CAPOEIRA 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. 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 cen ter of the circle. The sparring is marked by b y fluid acrobatic a crobatic play, feints, and extensive use of Sweeps, Kicks and even head butts.

THE HIST HISTORY ORY OF TAI OF TAI CHI Tai Chi is an internal i nternal Chinese Martial Art, often practised for health reasons. Tai Chi can be b e practised for a variety of other personal reasons − its hard and soft Martial Art techniques can help self-defense, focus focus and breathing. Consequently, Consequently, a multitude of training forms exist, both traditional and modern. Some Tai 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 HIST HISTORY ORY 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 small er,, weaker person can successfully defend themselves against a bigger, bigger, stronger opponent using leverage and proper technique during locks and choke-holds. What will Brazilian Jiu-Jitsu do for you and your members? 1. Burn calories 2. Increase strength 3. Gain discipline 4. Provide self-defense 5. Build confidence


1a UPPER BODY WARMUP FOCUS I want to introduce the upper body moves to lift the heart rate quickly and connect well with the participants MUSIC 0:05 Instr 0:08

Intro (High Synth)

0:21 Ref 0:35 Instr

get mee Don't forget m (Drum Beat)

1:01 1:14 V1 1:27 1:40 PC 1:54 C 2:27 Instr 2:43 Ref

(Synth Lift) __ You You know We were born I hate __N __Never mind (Quiet) get mee Don't forget m

FEEL Energetic, Pop Diva, Uplifting

SEQUENCE/EXERCISE 1x8 4x8 4½x8 A 8x8 B

4x8 B1 4x8 C 4x8 C1 4½x8 D 1

10x8 D 5x8 39x8

L Combat Stance Pulse F, B L Jab L Jab, R Cross, L Jab Pulse F, B Jacks on last rep L Jab, R Cross, L Jab Jack x2 L Hook R Hook L Hook x2 R Hook x2 L Upper Cut R Upper Cut L, R, L Upper Cut Scissor R, L x2 Scissor R, L R Combat Stance Repeat Sequence A to D1 – R

BOXING

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

16x 18x 8x

4x 8x 4x 9x 10x 20x

MARTIAL ARTS BOX

1a

Someone Like You You > 4:50 mins

Martial Arts training is in the building! This upper body workout is shorter than usual with a faster tempo to get your you r participants into the workout zone effectively. The discipline to focus on in this track is Boxing. Boxing . This allows you to coach simple cues and then build connection with your class by using the soaring music, and creating anticipation for the rest of the class.

TECHNIQUE & COACHING COACHING Boxing Jab, Cross • Throw front and rear arm, rotate through shoulders • Release rear heel from floor • Strike Surface – front two knuckles • Target Target Zone – face/head Hook • Lift elbow to shoulder height • Release heel and rotate your shoulder and hip forward • Circular punch • Target Target – jaw/temple Uppercut • Drop shoulder down and forward • Arm bent and drive vertically • Reload fist to Guard position • Target – chin

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 newcomers and give a shout out to your regulars. Another great purpose for keeping it simple at the start is that BODYCOMBAT BODYCOMBATTM 62 is focused on training your participants with challenging exercises for the body and also trains their mind with combinations that require control and coordination. Success at the start is key to great participation and engagement for the rest of the class.


1b LOWER BODY WARMUP FOCUS

FEEL

To coach the basic basi c kick strikes, increase the workout intensity through repetition and connect with my participants using the music.

Dubstep, Inspiring, Driving

MUSIC 4:49 V1

5:03 C 5:16

5:29 Instr 5:43

5:56 6:09 C

6:22 Instr 6:36

6:49 C 7:02

7:16 Instr

7:29 7:42

All the All the ladies

YEAH yeeah I say YEAH y YEAH yeeah I say YEAH y

(Dubstep drop) (Synth roar)

(Clap beat) I say YEAH y YEAH yeeah

(Dubstep drop) (Synth roar)

I say YEAH y YEAH yeeah YEAH yeeah I say YEAH y

(Dubstep drop)

(Synth roar) I say YEAH

SEQUENCE/EXERCISE 4x8 A

4x8 B 1

4x8 B

4x8 C 4x8 C

1

4x8 D 1

4x8 B

4x8 C 4x8 C

1

4x8 D 1

4x8 B

4x8 E

4x8 E

Front Stance L Knee with Hip Roll Step L, R, L R Knee with Hip Roll Step R, L, R L Front Kick Pulse OTS x2 Repeat R side L Front Kick Step L, R, L Repeat R side L Combat Stance L Roundhouse Kick Setup Pulse OTS x2 L Roundhouse Pulse OTS x2 Use last Pulse to transition to Front Stance Front Stance L Side Kick Pulse OTS x2 R Front Kick Step R, L, R Repeat L side R Combat Stance R Roundhouse Kick Setup Pulse OTS x2 R Roundhouse Kick Pulse OTS x2 Use last Pulse to transition to Front Stance Front Stance R Side Kick Pulse OTS x2 L Front Kick Step L, R, L Repeat R side L Combat Stance L Front Kick R Back Kick Pulse OTS x2 Use Pulse to switch into R Combat Stance R Combat Stance R Front Kick L Back Kick Pulse OTS x2 Finish – Jump wide with A-Frame Arms

KICK-BOXING TAE KWON KWON DO

CTS REPS 1 3 1 3 4 4 8 1 3 4

MARTIAL ARTS KB

4x 2x 4x TKD

4 4 4 4 4 4 1 3 4

4x 4x

4x KB 4x TKD

4 4 4 4 4 4 2 2 4

4x 4x

4x KB 4x

2 2 4

4x

2 2 4

4x

1b

Home Alone > 2:58 mins

With a contrast in music we can create two things – more intensity in the workout and a little drama for your participants! participan ts! The Lower Body Warmup Warmup is a noticeable shift in intensity. intensity. It has been created this way to warm the legs l egs faster, faster, push your members deeper into the workout zone and to mentally and physically prepare them for the rest of the release.

TECHNIQUE Kick-Boxing Front Stance • Lift knee to chest height, toes down • Arms pull to hip as knee lifts • Drive through hip Front Kick • Lift knee • Extend kick, toes back • Retract kick – heel to hamstring Back Kick • Step leading leg back • Lift rear leg and extend back toes down, heel up • Retract leg • Step forward • Level 2 – Add Squat Forward Tae Kwon Do Roundhouse Kick • Set heel toward target • Lift knee, point to target, heel to butt • Extend leg, striking with shin/shoelaces • Retract heel to butt

COACHING & CONNECTION Coaching Coach each strike/movement using Layer 1 Cues and Cues and include target heights for the kicks. Connection The contrast in music will give your participants a little surprise and it might even get some of them pumped up to throw their kicks harder! Allow them to enjoy the shift in music and remind your keen members that this is the Warmup and not to ‘blow out’ too early. Remember, kicking is a personal thing . Everyone has varying levels of hip/glute strength and flexibility so it is important that you give achievable targets for kicking heights. We want our participants to feel successful in their movements, so give clear concise cues about the foot position, body position, kick height and range of motion (ROM) for the kicks.

Side Kick • Lift kicking leg – knee across body • Extend kick, heel up, toes down and push p ush out of supporting leg • Retract knee, land softly


2

COMBAT 1

FOCUS

FEEL

To coach my participants to perform great g reat Karate technique and Kick-boxing combos to increase the Martial Arts Essence and intensity in their first fight track.

Rock Anthem, Contrasting, Aggressive

MUSIC

SEQUENCE/EXERCISE

0:00 V1

I kn know

1x8

0:03

_ nothing I can say

3x8 3x8 A

0:13 Instr

Guitar

2x8

0:19 V2

So many

8x8 B

0:46 C

1:12 1:17 1:19 V3

1:45 C

I am am not afraid

Stop me going home

Can you say

I am am not afraid

2:11 Br

I see you

2:21 Ref

Asleep o Asleep orr dead

2:37 Ref

3:03 Ref

3:23

3:43

Asleep or dead

Asleep or dead

_ this world alone

_ stop me going home

KARATE KICK-BOXING

8x8 B1

1

1½x8 A ½x8 8x8 B

8x8 B1

3x8 C

4½x8 C 1

8x8 D

6x8 B

6x8 B

1

1

L Combat Stance Hold Combat Guard L Low Low Bloc Block, k, Mid Mid Blo Block ck (Dou (Doubl blee Blo Block ck)) Reset Guard position Pulse F, B R Cross, L Jab, R Cross Pulse F, B x2 (last 8 cts) R Cros Crosss, L Jab, R Cross oss Pulse F, B x2 L Roundhouse Kick (last 4 cts) R Cross, L Jab, R Cross L Roundhouse Kick R Combat Stance R Low Block, Mid Block (Double Block) Reset Guard position Pulse F, B L Cross, R Jab, L Cross Pulse F, B x2 R Roundhouse Kick (last 4 cts) L Cross, R Jab, L Cross R Roundhouse Kick Front Stance, Stance, A-Frame Arms, Hold L Low Block L Mid Block R Low Block R Mid Block L Low Block L Mid Block R Fast Low Block R Fast Mid Block L Low Block L Mid Block L Double Block R Side Kick Repeat R side L Combat Stance Repeat – R Cross, L Jab, R Cross L Roundhouse Kick R Combat Stance Repeat – L Cross, R Jab, L Cross R Roundhouse Kick Finish – R Double Block

CTS REPS 8 1 7 2

3x 8x

4 4

8x

4 4

8x

MARTIAL ARTS KAR

KB

KAR 1 3 2 4 4 4 4

3x 2x KB 8x

8x KAR

4 4 4 4 4 4 2 2 2 2 4 4 8

4½x

4x KB

4 4

6x

4 4

6x

2

Famous Last Words > 3:48 mins

Time for a good old-fashioned BODYCOMBAT BODYCOMBATTM Track Track 2! This track focuses on engaging the body with Kick-boxing and allowing your participants to connect their mind and body to the Martial Arts Essence through the Karate KAT KATA and combos. combo s.

TECHNIQUE Karate Double Block • Weight grounded to the floor • Chest lifted, abs braced • Extend front arm from rear shoulder to Low Block – pulling rear arm to ribcage • Immediately rotate front arm to Mid Block position – arm in line with front shoulder

COACHING Kick-boxing In this track the Kick-boxing combo is focused on training the body. Use your Layer 1 Cues to establish the combo quickly then coach your participants to enhance their strikes with Layer 2 Enhancement and Martial Arts Essence cues. • Rotate through the shoulders as you punch • Drive power from the legs into your upper body • Make them dizzy! Hit with power • The Roundhouse Kick – a whirlwind of power • Sink your kick into the ribcage/thigh Karate Use the 5 Keys of Karate Coaching to help your participants move with authenticity in the track. 1. Grounded to the floor 2. Upright posture 3. Clear start and finish in each strike 4. Relaxed until point of impact 5. Kiai for focus and power This structure will be a key focus for the Block KATA KATA and the Karate combination toward the end of the track. Listen to how Andres explains clearly on the DVD how to execute the Block KATA KATA and brings the essence of Karate alive through his movements.


3

POWER TRAINING 1

FOCUS

FEEL

To coach the 3 progressive intensity shifts so that my participants reach their first cardio power peak.

Powerful, Happy Hardcore, Euphoric

MUSIC 0:00 0:11 V1 0:22 Instr

0:33 Instr

_ Give a little _ back to you.

(High synth)

BOXING

SEQUENCE/EXERCISE 4x8

Stance – Hold L Combat Stance –

4x8 A

L Jab x2 R Cross

CTS REPS

BOX 2 2

8x

4x8 A1 L Jab x2 R Cross Drop Jab Cross x2, Double Jab Cross Combo Co mbo (last 8 cts)

2 2

8x

8x8 A2 L Jab, R Cross x2 L Jab x2 R Cross Drop

4 2 2

8x

0:55 Instr

_ back to you.

8x8 A3 Repeat A2 – Level 2

8

8x

1:16 Instr

(Low beat)

8x8 B

L H oo k

2

32x

1:38 Instr

(High synth)

8x8 C

Repeat A2 Add L Hook x4

8 8

4x

Run L, R

2

32x

2:01 In Instr

(Power synth)

2:23 V2

_ Give a little

4:13 Ou O utro

8x8

R Combat Stance Repeat Sequence A to C – R Finish – R Hook

MARTIAL ARTS

3

Give A Little Love > 4:18 mins

Shorter than usual yet very challenging, this Power Training 1 track pulls no punches and neither will you. Coach your participants to shift their intensity quickly and not to hold back! They will activate fast-twitch muscle fibers – increasing the power in their punch, their cardio response and muscular activation – creating fitness results and calorie-burn faster!

COACHING

CONNECTION

The key focus in this track is intensity progression. The track is shorter than our recent Power Training Training 1 tracks but is just as challenging if you coach and demonstrate great shifts in intensity.

Set the expectation exp ectation of a shorter, shorter, harder Power Training Training track from the start so your class knows they need to give more. We want them to connect to the workout and the shifts in intensity so use your voice and your body to emphasize when to go up a level. Watch the DVD to see how Dan creates this journey throughout the track to great training effect.

Use Layer 2 Enhancement Cues to help coach the participants to feel their core work as they throw the punches. For example, Jab x2, Cross: • Stay agile and relaxed through your shoulders • Throw the punch, and snap at the end e nd • Speed and power! Maintain length in the Jab under speed, then hammer the Cross • Add more power – drop into the legs as you throw the Cross • Explode into each punch


4

COMBAT 2

FOCUS

FEEL

My participants will feel the essence of Martial Arts and achieve great leg-training results as I coach them through the relentless Kick KATA.

Pop Dubstep Remix, Dark, Intense

MUSIC

KARATE KICK-BOXING TAE KWON KWON DO

SEQUENCE/EXERCISE

(Roar)

CTS REPS

Wide Front Stance

1

0:00 V1

Mark my my words

2x8 A

Palms push F to front Hands roll B to ribs

8 8

0:07

Down t Down too earth

2x8 B

L, R, L Karate Punch Rising Block, Low Block – sweep arms around to L

8

0:13 PC 0:39 C

It’s in the palm Dark horse

8x

4x8 C

8 4 4

2x

16

4x

4

8x

4 4

4x

8 4 4

6x

8x8 C2 Repeat Combo – add arm to Side Kick L Jab, R Cross, L Hook Combo

1:17 Br

_ Shorty so bad

4x8 D

1:30 V2

Mark my my words

4x8 D1 L Jab, R Cross, L Hook R Knee x2

It’s in the palm

2:21 Instr (Heavy beat)

2:34

(Synth hit)

L Jab, R Cross, L Hook R Knee x2 (last 4 cts)

12x8 D2 Repeat Combo Add L Front Kick, R Back Kick Kick Pulse OTS 4x8 E

4x8 F

L Knee L Front Kick L Roundhouse Knee x2, L Evasive Side Kick Combo (last 8 cts)

2 2

L Roundhouse Knee x2 L Side Kick (in, out, in)

4 4

4x

4

8x

2:47

(Synth hit)

4x8 E

Repeat L Knee, L Front Kick Repeater

2:59

(Synth hit)

4x8 F

Repeat L Roundhouse Knee x2, L Side Kick Combo

3:12

3:24 V3

(Quiet)

Mark my my words

8 4 4

0:51 Instr (Epic synth)

1:43 PC

KAR

8x8 B1 L, R, L Karate Punch Sweep arms L to Rising Block, Low Block R Knee x4 L Side Kick Pulse OTS

4x8

Jump Wide with A-Frame Arms Hold Fists reset to ribcage Repeat Sequence A to F – R

MARTIAL ARTS

KB

TKD 8x

KB T KD KB

8

4x KAR

16 16

4

Dark Horse > 6:43 mins

Do you know what you’re fighting for? This track has a beautiful contrast and one of the most challenging Kick KAT KATAs that we’ve ever done! Your participants’ minds will be focused through a beautiful and strong KATA KATA while their bodies bodie s will be smashed smashe d with a 56-kick KAT KATA.

TECHNIQUE & COACHING COACHING We have coached the basics of Karate in Track 2 so, once you have established the posture and strike pattern of the first KATA KATA enhance the feel of Martial Arts by coaching the breath and tension in the strikes. Not only will that help your participants to move better but it will engage them emotionally in the track. The 56-kick KAT KATA is a real physical challenge – help your class to maintain rhythm in their kicking by staying light and agile in i n the Knee, Front Kick Combo. Contrast this with control and power in the Roundhouse Knee & Evasive Side Kick Combo.

CONNECTION Music There is beautiful contrast in this track between the KATA, the Roundhouse Knee, Side Kick Combination and the 56-kick KATA – and it all comes from the music. Use the lifts and drops in the music to help you deliver the intensity and feel of each round. Drop your voice in the KATA, start to build in the Kick-boxing Combo and then drive toward the end of the Kick KATA! KATA!

COACHING Karate Karate Punch Pu nch (KATA (KATA add-on) • Stay grounded to the floor • Lift your posture, shoulders back • Punch from the ribcage targeting the sternum • Tense Tense arms at the point of impact

KATA • Stay grounded to the floor • Lift your posture, shoulders back • Extend arms out and then sweep around the body • Lock your arms in a Low Block, Rising Block position • Drop lower through the legs as you tense at the point of impact Tae Kwon Do Kick KATA Front Knee, Front Kick Combo • Front knee to rib height • Tap Tap the floor and throw the Front Kick • Repeat • Stay light and agile through your feet Kick-boxing Roundhouse Knee & Evasive Side Kick • Lift leading knee up and into the ribs of your opponent, pulling your arms across the body to hip • Tilt hips to drive the knee to the ribs • Side Kick – rhythm in, out, in • Option – hop on supporting leg while performing knee strikes © Les Mills International Ltd 2014

5

POWER TRAINING 2

FOCUS

FEEL

I want my participants to perform with agility and speed in this Power Training Training track and to have fun with the uplifting music.

Fun, Light, Challenging

MUSIC

SEQUENCE/EXERCISE

0:00

body Your Your body

4x8

0:11

(Crazy synth)

4x8 A

0:22 Vox

0:33

Body _

_ Your body

4x8 A1

BOXING

CTS REPS

Front Stance Run L, R

2

16x

L Jab x2, travel to L side Jack x2 Repeat R side

4 4 8

2x

Triple Jab Jack Combo L Jab x3, travel to L side Jack x2 Repeat R side

4 4 8

2x

16

2x

2

16x

4x8 A2 Repeat Triple Triple Jab Jack Combo L, R Add acceleration L Combat Stance L Uppercut L Uppercut, L Hook (last 4 cts)

BOX

0:44 Vox

(Stutter)

4x8 B

0:55

Body

4x8 B1 L Uppercut L Hook Jab, Cross, Uppercut, Hook (last 8 cts)

2 2

8x

9x8 C

L Jab, R Cross x2 L Uppercut L Hook

4 2 2

9x

2 2

16x 16x

1:05

(Crazy synth)

1:30

(Heavy beat)

8x8 D

Scissor R, L – Level 1 Scissor R, L – Level 2

1:52

(Synth drop)

2x8

Hold Scissor R Leg

1:58 Vox

(Quiet)

4x8

Run R, L

2:14

(Crazy synth)

Repeat Sequence A to D – R

3:57

Your body

4x8

Front Stance Run L, R

4:08

(Crazy synth)

Triple Jab Jack Combo L, R – 8x8 A2 Repeat Triple Level 2 x2 Level 3 (accelerate) x2

4:29 Outro

Finish – R Hook

MARTIAL ARTS

16 2

16x

2

16x

16

4x

5

Crash > 4:33 mins

This track provides a moment of lightness in the release. We want to challenge our class with speed and a nd agility using some fast, explosive Boxing combinations. combinati ons. The “Game of Tag” Tag” Rach uses on the DVD is playful and fun, which contrasts with the huge leg conditioning in the previous track. Use your voice to reflect the attitude of the song and get some interaction from your class by challenging them to move faster than each other in the Triple Jab Jack Combo.

TECHNIQUE Speed Training Training – Relax, Contract, Contract , Relax, Snap Relaxed muscles are able to fire faster and produce a higher level of muscular activation. By staying relaxed through the shoulders as you punch you’re able to fire faster and snap the punch at the end of the strike. The result is muscle muscl e activation – in contrast if you “muscle” the punch you reduce these spikes of activity and lose speed.

CONNECTION Focus on fun and challenge! Your Your lightness in this track will give beautiful contrast in the journey of the release and allow your class to lighten up, interact and share some fun with each other. other.

COACHING Speed Training We’ve coached great Boxing cues beforehand in Track Track 3 so now we want to ensure that our participants are educated in something new for this track – speed. Coach them to stay relaxed and agile while they punch, especially in the Triple Triple Jab Jack Combo. Some Layer 2 Enhancement Cues you could use are: • Stay relaxed and snap the punch! • Explode through the legs as you punch • Tense Tense at the end of the punch • Snap your fist back to Guard position as fast as you can


6

COMBAT 3

FOCUS

FEEL

I will ensure that my participants are coached through the two aspects of this track effectively – balance/control and speed/power speed/po wer..

Dubstep, Brazilian

MUSIC 0:00

CAPOEIRA

SEQUENCE/EXERCISE

CTS REPS

1x8

L Combat Stance L L u n ge - ho l d

8

CAP

0:07

YALA _

2x8 A

L Pulse Lunge

2

8x

0:14 C

Go l Go loow

4x8 B

Squat x4 L Lunge x4 (R leg B)

8 8

2x

2x8 B1 Squat x2 L Lunge x2

4 4

2x

4x8 B2 Squat Option – L hand to L ankle) L Lunge ( Option –

2 2

8x

6x8 C

4 4

6x

0:29 V1 0:36 Instr 0:51 V2

Yea, Yea, y yeea (Bass drop) I dr drink

R Knee x2 R Front Kick

1:12 PC

Come, Come, come

4x8 C1 R Front Kick – slow

8

4x

1:27 C

Go l Go loow

4x8 C2 R Front Kick

4

8x

1:42 Instr

(Bass drop)

4x8 C3 R Knee x2 R Front Kick L Lunge – R leg B

4 2 2

4x

1:57 2:06

(Pause) YALA _

2x8

Shake, release and reset R Lunge position (L leg B) Repeat Sequence A to C3 – R

MARTIAL ARTS

16

6

Y.A.L.A. Y .A.L.A. > 3:59 mins If you don’t know how to lunge – you definitely will after this track! Time to feed the muscles with contrast training – balance then power and speed. Different phases of training to deliver a cross-training effect.

TECHNIQUE Capoeira Super Slow Front Kick – Rear Leg • Lift rear knee and extend into Front Kick • Lean back as you kick, brace abs • Retract kick slowly and drop back into a deep Lunge

COACHING Posture and Range Because it is Capoeira, you’ll be establishing the rhythm before the intensity kicks in, so use this time to gradually build ROM. When the combo is put together check the safety cues first: • Chest lifted, abs braced • Weight in heel and ball of foot of right leg • Hips square to front • Knee in line with middle of foot

CONNECTION & FITNESS MAGIC Music The song is perfectly matched to the dance element of Capoeira. So, allow moments in the track where you can add silence to let the music speak. Fitness Magic 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 much as they are.

Then we want to get our participants to feed their muscles with load by staying low in the movements and bring added control in the strikes. Coach them to extend and lengthen in the slow phases and then drive and explode in the power phase. The key to intense loading – stay low in the Lunges. Here’s Here’s how the 3 elements of Capoeira are used in this Combat 3 track: Fight aspect – explosive movement Dance aspect – rhythm and lyrics Game aspect – compete against each other to see who can get back into a Lunge position first


7

MUAY THAI

FOCUS

FEEL

I will use technique, intensity and motivation as the basis for coaching my participants through powerful rounds of high-intensity Muay Thai training.

Rock, Insane, Unleashed

MUSIC 0:00 0:03

(Heavy beat)

0:11 Instr Let the beat go _

0:33 Vox

_ Everybody

0:55 Instr (Video game synth) 1:17 (Quiet synth) 1:22 1:28

(Drum kit)

1:39

(Video game synth)

2:01 Vox 2:06 Vox

_ Everybody _ The beat’s inside you

2:22

(Video game synth)

2:45 2:50 2:56 3:07

(Quiet synth)

3:29

(Heavy guitar)

3:50

4:12 Vox

(Drum kit) (Video game synth)

(Video game synth)

_ Everybody

SEQUENCE/EXERCISE 1x8 Front Stance – Stance – hold 3x8 A L Knee x2 R Knee x2 8x8 B L, R Running Man Knee L Jab, R Cross x2, L Descending Elbow, R Ascending Elbow L Combat Stance 8x8 C L Jab, R Cross x2 L Descending Elbow R Ascending Elbow 8x8 B L, R Running Man Knee 2x8 D Hold – recover – Front Stance 2x8 E Slow L Street Brawl Downward Punch (SBDP), (SBDP), face R 4x8 E1 L SBDP, SBDP, face R x2 Pulse F, B, face R x2 2 8x8 E L SBDP x16 R SBDP x16 2x8 D Hold – recover 6x8 C L Combat Stance L Jab, R Cross x2 L Descending Elbow R Ascending Elbow 8x8 B L, R Running Man Knee – Level 1 x8 Level 2 x8 2x8 D Hold – recover – Front Stance 2x8 E Repeat Slow L SBDP 4x8 E1 Repeat Double L SBDP & Pulse Combo 8x8 E2 Repeat L SBDP x16 Repeat R SBDP x16 8x8 A L Knee x2 R Knee x2 8x8 B L, R Running Man Knee – Level 1 x8 Level 2 x8 R Combat Stance Repeat Sequence C to 4th B – R

MUAY THAI

CTS RE REPS 8 4 4 4

4 2 2 4 16 4 4 4 32 32 16 4 2 2

3x 16x

8x 16x

4x 4x

6x

4 16 4 8 32 32 4 4

16x

4

16x

4x 4x

8x

MARTIAL ARTS MT

Let The Beat Go > 7:56 mins

7

High-intensity training in BODYCOMBAT BODYCOMBATTM 62 is created by this epic Muay Thai track. The tempo is unrelenting, the strikes are short, sharp and powerful, and each round is unforgiving. You You will will need need to dig deep deep and and rely on your your heart heart to to get you and and your your class class to the end end of this track.

TECHNIQUE & COACHING COACHING Level Shift – Intensity Increase Muay Thai Descending Elbow • Turn Turn hand toward chest as you lift your elbow above shoulder • Bring your elbow downwards diagonally, di agonally, targeting the bridge of the nose of your opponent • Crunch through your core and soften knees as you strike • Reset to Muay Thai Guard Street Brawl Downward Punch • Lift elbow above shoulder, fist above head, knees bent (key safety cue) • Drive fist down, inside knee, until straight • Chest up throughout movement (key safety cue) • Return arm above head


8

POWER TRAINING 3

FOCUS

FEEL

I will motivate my participants through the working rounds and use the running blocks to connect and inspire.

Happy Hardcore, Euphoria, Intense

MUSIC 0:00 Instr

(High synth)

SEQUENCE/EXERCISE 8x8

0:21

(Synth beat)

8x8 A

0:43 C

Power o Power off love

8x8 B

1:05 Instr

(Piano)

8x8 C

1:27 V1

_ I know this could Power o Power off love

1:48 C

Front Stance – Stance – hold L Shoulder Stretch R Shoulder Stretch L Combat Stance L, R Uppercut

BOXING

CTS RE REPS 32 16 16

BOX

2

32x

L, R Jab Cross L Hook, R Uppercut (last 4 cts)

2

32x

L Hook R Uppercut Level 1 x8 Level 2 x8 L Hook, R Uppercut, L Hook Jack Combo (last 8 cts)

2 2

16 16

8x8 C1 L Hook, R Uppercut, L Hook Jack x2

4 4

8x

8x8 C2 L, R Uppercut x4 L Hook, R Uppercut, L Hook Jack x2

8 4 4

4x

8x8 D

2 2

16x 16x

2 2

18x 16x

Run L, R OTS Run L, R to B

2:10 C


2:32 Instr

(Quiet shimmer)

2:54

(Synth beat)

Repeat Sequence A to D1 – R

5:29

(Heavy beat)

8x8 A

Front Stance L, R Uppercut

2

32x

5:50 C


8x8 B

L, R Jab

2

32x

6:12 C


8x8 A

L, R Uppercut

2

32x

Power o Power off love 6:34 C 6:56 (Synth hit) 6:58 Outro (Crazy synth)

8x8 B

L, L , R Jab Finish – L arm to the sky Run around room

2

32x

8½x8 D1 Run L, R – Level 2 Run L, R to front

4x8

MARTIAL ARTS

8

Power Of Love / Give A Little Love > 7:25 mins TECHNIQUE The final Power Training Training track is one that will leave you and your class feeling exhausted yet amazing. The speed and power focus in the combinations will draw out the last bit of energy from your participants and the 256 punches to finish will lift the euphoria and training to another level. Hook & Uppercut Combo First establish the rhythm and use the knowledge you have built on in terms of speed and power in Tracks Tracks 3 and 5 to remind your class of effective Boxing technique. Then, in the intensity shift, physically explode into each punch and follow up with cues to enhance your members’ movements.

CONNECTION & MOTIVATION Running Blocks There are longer running blocks in this Power Training Training 3 track. This allows allo ws time for really great connection with your class and for you to lift them through the final part of the class. Music – Drama What a beautiful song to finish the fight! There are some great lyrics to hook into in this track – “The power of love, Lifting me up, You know that we can’t get enough”. You You can either use them in your coaching or just let the words wash over the class as you push them through the last phases of this hardcore Boxing training.

Jab, Cross, Hook & Uppercut Combo This combo allows you to really show how speed and power work together to create a killer workout. Motivate your participants using Layer 3 coaching – the Why – to explode into each punch, to fight harder and faster for fo r what’s worth fighting for: improved health, a stronger heart, stress release and ultimately a fitter, faster, more unleashed you. 256 Continuous Punch Finale Work through the levels and focus on the experience – by now, your class knows what to do and it’s up to you to keep them holding on till til l the finish. Motivate, inspire and physically demonstrate the different levels. Be a warrior of fitness – in the end game, it comes down to your delivery of inspiring motivation and going to your top level of physical output.


9

CONDITIONING

FOCUS

FEEL

I will create great oblique training for my participants by giving effective coaching to help each person in my class perform to their level of strength and ability.

Street, Rap, Confident

MUSIC

SEQUENCE/EXERCISE

0:00 0:11 PC 0:43 C 1:01

Never b Never baack down We’re t We’re thhree kings Gotta get

2x8 6x8 A 3x8 B 1x8

1:06 V1

D. Wade

6x8 C

1:40 PC 2:02 C 2:19

said thhat They said t We’re t We’re thhree kings Gotta get

4x8 A 3x8 B 1x8

2:25 V2

come too Wade Welcome t

6x8 C

2:58 PC 3:20 C 3:42 Ref

said thhat They said t We’re t We’re thhree kings We t We taaking over

4x8 A 4x8 B 4x8 D

4:04 PC

said thhat They said t

4:27 C We’re t We’re thhree kings 4:50 Outro Oh yeah

MIXED MARTIAL ARTS

4x8 D1

4x8 B

Set up side-on to class Alternating Cross Crawl F&B Lateral Side Bend – Triple Pulse to front Roll to front Set up Extended Side Oblique Crunch Exte Extend nded ed Side ide Obl Obliq ique ue Crun Cruncch Option – Option – Lateral Oblique Crunch Alternating Cross Crawl F&B Lateral Side Bend – Triple Pulse to B Roll to B Set up Extended Side Oblique Crunch Extended Side Oblique Crunch Option – Option – Lateral Oblique Crunch Alternating Cross Crawl F&B Lateral Side Bend – Triple Pulse to front Lift knees over hips Extend legs to 45˚ Bend knees over hips Tap feet to floor Option – Option – no extension, tap toes to floor x2 Lift knees over hips, hands past knees Extend legs to 45˚, arms O/H Bend knees over hips, arms past knees Tap feet to floor, fingertips to temples Lateral Side Bend – Triple Pulse to B Finish – Crunch up and hold

CTS REPS 4 8 8

12x 3x

4

12x

4 8 8

8x 3x

4

12x

4 8 2 2 2 2

8x 4x

4x

2 2 2 2 8

4x 4x

9

3 Kingz > 4:54 mins TECHNIQUE & COACHING COACHING The focus for this Conditioning track is the obliques. These muscles are responsible for rotation and twisting of the upper body. Not only is this great for strengthening the core muscles for better stability and movement of your body, but it also has the added benefit of making you better at performing punches punc hes in BODYCOMBAT BODYCOMBATTM. The flow-on effect of better punches in BODYCOMBATTM is an increased cardio power output and that means you get fit faster!

We feed the body with Crunches using a variety of arm and leg positions – to create intensity. We also want to ensure that everyone who attends BODYCOMBAT BODYCOMBATTM achieves success in their workout, so remember to coach the options op tions clearly and effectively. Alternating Cross Cross Crawl • Lie side-on 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 Lateral Side Bend • Lie side-on to stage • Lift chest to Crunch position • Reach one arm toward ankle on same side for 3 Pulses • Squeeze through the obliques • Reset and repeat Extended Side Oblique Crunch • Lie on side, si de, supporting arm out from shoulder, fingertips to temple • Crunch through the top side of body, pull ribs to hips • Reach arm to ankle, lift legs and draw knees toward chest • Release Crunch and extend legs – Option: Tap Tap heels to floor • Repeat Leg Extension • Lift knees 90° over hips • Extend legs to 45° and brace abs • Pull knees back to hips • Add Crunch • Tap Tap toes to floor – Option: No extension, lift and tap x2


10 COOLDOWN FOCUS To reflect on a great workout and rejuvenate the body, body, ready for whatever lies ahead. MUSIC 0:00

(Enigmatic harp)

0:14 V1 0:27 0:40 C

want too leave I want t When I le leave I was here

SEQUENCE/EXERCISE

4x6 4x6 8x6 8x6

Set up – face front Stomach to floor Hands under shoulders Co Cobra Stretch Childs Pose R Hip Hip Flex Flexor or Str Stretc etchh – L leg leg to to fron frontt Arms O/H Open arms, reach behind and link thumbs Repeat L side Transition to standing L Iliotibial Band Stretch Inhale and extend arms R Iliotibial Band Stretch Inhale and extend arms KATA

1:06 1:12 V2

I was here I wanna s wanna saay

2x6 8x6

1:39 C

I was here

8x6 Extend and sweep arms to L Low Block, R Rising Block,

2:04

I was here

8x6 8x6

2:30 Br

I was here

6x6

2:43

this woorld Left this w

7x6

2:50

I was here

2x6

2:56 C I was here 3:48 Outro I was here

8x6 2x6

CTS REPS

24 24 12 12 24 12 12 12 12 12

sink to L side

6

Sink lower and tense guard

6

Repeat to R side Ches Chestt Str Stretc etchh – feet feet toge togethe therr L Quad Stretch R arm sweep O/H to chest Repeat R side Feet Wide L Shoulder Stretch L Tricep Stretch R Shoulder Stretch R Tricep Stretch Lower into Hamstring Stretch Double Hamstring Stretch Extend further Transition to standing KATA Repeat KATA L, R Feet together – open chest and arms Finish – Fist to Palm

12 3 9 12 24

2x

12 12 6 6 6 12 24 12 24 12

2x

10

I Was Here > 3:59 mins COACHING

A time of relaxation and peace. The lyrics speak to leaving our mark on the world and the impact of one’s life on those around us. Use this opportunity to congratulate your class for their efforts and tell them that by coming to class and giving it their all, they played their part in positively influencing someone – whether it’s encouraging a fellow participant or being a great role model of health to their thei r friends, their family or even a stranger. stranger. We dedicate this track to our BODYCOMBAT BODYCOMBATTM brother and LES MILLSTM Tribe member – Joe Houpapa – who was a legend in BODYCOMBAT BODYCOMBATTM, at Les Mills and to his friends and family. Gone but never forgotten. Life is precious. Take Take some time to appreciate those you love and who love you in return. And treasure in your heart the ones we have farewelled. Kia kaha – keep it real and stay with the fight!


NOTES

NOTES


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

Les Mills - BodyCombat 62 Choreo ENG

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