BC 53 booklet - Les Mills US 53 Booklet.pdf · choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references ... 1 BODYBALANCE™/BODYFLOW

© Les Mills International Ltd 2012© L© L© LLLLLLLLLLLLLeseseseseses eesses MilMilMilMillslsls ls IntIntIntInttntttttttttnttternereeeeeeererneeeerrnrneeeerneeeeeeeerneee aaataatatiatiatiatiatiitiatiatiatiatitiatatitaatitaatatiaaaaatatiatiataatt onaonaonaonaonaonaonaonaonanonaonaonanaaonaonaoo aaooonaonaonanaonao ao aal Ll LLLllll LLtdtdtdtdtddtdtd 201202012012012020120122222253RE

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/ GET FIT TOGETHER RESEARCH/ CORE ACTIVIATION IN BODYCOMBAT™FEATURES:

PRESENTERS FROM: NEW ZEALAND

BODYCOMBAT™ – THE FIERCELY ENERGETIC MARTIAL ARTS WORKOUT WHERE YOU ARE

TOTALLY UNLEASHED AND EMPOWERED.

ESSENCE

THE

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

The Les Mills global family is made up of 14,000 fitness clubs, 90,000 instructors and millions of participants from 80 countries around the globe.

SEPARATED BY GEOGRAPHY, RELIGION, RACE, COLOR AND CREED, WE ARE UNITED IN OUR LOVE 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 fitness experiences for millions of people every day, we walk a fine line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected.

Choosing, licensing and matching choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references that may cause offense. If we can, sometimes there will be an alternative track (at the bottom of the track list) for you to use instead.

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

DECLARATION OF INTENTOUR

© Les Mills International Ltd 2012

CONTENTS

GET FIT TOGETHER RESEARCHCORE ACTIVATION IN BODYCOMBAT™THE HISTORY OF MARTIAL ARTSTRACK TYPE SONG TITLE ARTIST DURATION

1a UPPER BODY WARMUP

Written In The Stars (Sunny Dee Remix)p 2010 LNG Music.Written by: Bernardo, Mughal, Tempah, Turner

Jason Born 4:03

1b LOWER BODY WARMUP

Are You Ready For Thisp 2010 All Around The World.Written by: Slingaard, De Wilde, Harris, De Coster

Friday Night Posse 3:15

2 COMBAT 1Rock N Roll All Nightp 2012 Les Mills Music Licensing Ltd. Written by: Stanley, Simmons

Kicking Import 2:58

3 POWERTRAINING 1

Shine On (Hixxy Remix)p 2008 Zooland Records. Under exclusive license to Central Station Records.Written by: Peifer, Ballinas, Reuter

R.I.O 6:22

4 COMBAT 2Sweet Dreamsp 2012 Les Mills Music Licensing Ltd. Written by: Lennox, Stewart

Misled Lizard 5:34

5 POWERTRAINING 2

True Believer (Styles And Breeze Remix)p 2007 Lulubelle Records. Under exclusive license to Central Station Records.Written by: E-Type, Kotecha

E-Type 5:13

6 COMBAT 3

Swagger Jaggerp 2011 Simco Limited under exclusive license to Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Lloyd, Rowe, Jackson, Harr, A. Davidson, S. Davidson, Lomax, Coffee Jr

Cher Lloyd 2:27

Swagger Jaggerp 2011 Simco Limited under exclusive license to Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Lloyd, Rowe, Jackson, Harr, A. Davidson, S. Davidson, Lomax, Coffee Jr

Cher Lloyd 2:58

7 MUAY THAIBlade (Re Con Remix)p 2002 Central Station Records.Written by: Goedicke, Dohr, Bierbrodt, Kramer, New Order

Ali Payami vs. Aquagen & Warp Brothers

4:19

8 POWER TRAINING 3

Summer Rainp 2008 Futureworld Records.Written by: Brady, Bradshaw, Musker

Breeze vs. Brad Sure feat. Katie Halliday

7:13

8a POWER TRAINING 3

Shine On (Hixxy Remix)p 2008 Zooland Records. Under exclusive license to Central Station Records.Written by: Peifer, Ballinas, Reuter

R.I.O 0:29

9 CONDITIONINGBangarangp 2012 Atlantic Recording Corp. Produced under license from Atlantic Recording Corp.Written by: Skrillex

Skrillex feat. Sirah 3:29

10 COOLDOWNIs Anybody Out There?p 2012 Les Mills Music Licensing Ltd. Written by: Warsame

Soldier TV 3:57

KEY

Martial Arts inspiration for this track

BOX Boxing

CAP Capoeira

KAR Karate

KB Kick-boxing

KF Kung Fu

MT Muay Thai

TKD Tae Kwon Do

B up build up

Br bridge (non-chorus)

C chorus

cts counts

C br chorus bridge

F&B forward and backward

HOH hands on hips

Instr instrumental

Intro introduction

L left

mins minutes

O/H over head

OTS on the spot

Outro last few bars of music

PC pre-chorus

QC quiet chorus

R right

Seq sequence

V verse

preview

KARATEKUNG FU

CREDITSRachael Newsham – Choreography and Music

Dan Cohen – Choreography and Music

Dr Jackie Mills – Group Fitness Director

Diana Mills – Creative Director

Sarah Irwin – Program Planner

Pete Manuel – Program Coach

Bryce Hastings – Technical Consultant

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™ EXPRESS FORMATS30 MINUTESTrack 1a Upper Body WarmupTrack 1b Lower Body WarmupTrack 8 Power Training 3Track 4 Combat 2Track 6 Combat 3Track 10 Cooldown/Recovery (approx 2 mins)

45 MINUTESTrack 1a Upper Body WarmupTrack 1b Lower Body WarmupTrack 2 Combat 1Track 3 Power Training 1Track 4 Combat 2Track 6 Combat 3Track 7 Muay ThaiTrack 8 Power Training 3Track 10 Cooldown

From L-R: Rachael Newsham and Dan Cohen

Hello and welcome to BODYCOMBAT™ 53! This round is going to challenge your fitness level more than ever before wtih huge sounds and even bigger innovations!

We created this class specifically with the knowledge that it would challenge you more than usual, and, therefore, we have created as much magic and downtime as possible within the class to increase achievability and enjoyment.

Before we talk about that though, check out the ed session on the DVD! You will be AMAZED by what you are actually doing to your core in a regular BODYCOMBAT™ class.

And once you’ve done that, get into the release because it’s a good one!

Highlights include an amazing remake of Shine On with a sped-up combo that will shatter your core before you’ve even hit Track 4. Euphoric feel in Track 2? Check.

Now if you will follow us to Track 6, Swagger Jagger combines a fun, fresh sound with some crazy choreography. Watch out for the Jump Knee – this WILL hurt tomorrow.

And just one more heads-up for you all – Bangarang in Track 9 is possibly the coolest and most demanding core track ever seen in BODYCOMBAT™. The combination of the Oblique Shredder and the Intensity Ladder will literally rip your core to pieces and have you coming back for more!

Keep It Real And Stay With The Fight!

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.

Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand,

PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.

BODYCOMBAT™ 53

BODYCOMBAT™ Presenters

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

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

GET FIT TOGETHER RESEARCHPUTTING LES MILLS™ GROUP FITNESS CLASSES TO THE TEST.Dr Jinger Gottschall, a Professor of Kinesiology at The Pennsylvania State University in the United States, embarked on a 30-week exercise intervention using the LES MILLS™ Group Fitness programs because we wanted to demonstrate that Les Mills’ diverse class formats promote heart health, improve muscle mass and enhance physical as well as mental balance with their quality instruction and safe technique.

Despite the shocking global statistics – 1.5 billion adults are overweight, 500 million of them are obese – the World Health Organization understands that many of the diseases caused by being overweight cannot be cured by diet alone. In fact, respiratory fitness – the ability of the heart and lungs to work together effectively – is the best way to reduce the risk of heart attack, which continues to be the number-one killer in Western countries. That is why health organizations around the world recommend 60 minutes of cardio-respiratory activity 3 to 4 days a week, 8 to 10 muscular strength exercises 2 days a week, and 60 minutes of flexibility exercises 1 day a week.

We followed these guidelines when we selected 25 healthy but non-active adults, between the ages of 25 and 40, for our 30-week exercise intervention.

We split the 30 weeks of training into3 blocks.

As these participants were not currently active, we introduced the classes slowly in order to prevent injury and enhance retention, for a 6-week familiarization period. Because the first 6 weeks of any training schedule is crucial to success and endurance, we will wait to share the details of this protocol next time. The results will change the way you deal with new people in your classes – so make sure you check out that session in the next release.

After that first 6 weeks of familiarization we were into the full training protocol – we did this in two 12-week blocks.

As we wanted to match the guidelines promoted by health organizations, for the first block of 12 weeks, the participants completed 2 strength – that’s 2 BODYPUMP™ classes, 1 flexibility – 1 BODYBALANCE™/BODYFLOW® class, and 3 cardiovascular classes, choosing between BODYATTACK™, BODYCOMBAT™, RPM™ and BODYSTEP™.

In the second block of 12 weeks, they increased their cardiovascular classes from 3 to 4 a week and maintained their schedule of 2 BODYPUMP™ classes and 1 BODYBALANCE™/BODYFLOW® class per week.


At the beginning, middle and end of the study we measured participants’ physiological and musculoskeletal health, with a treadmill walk to test their aerobic fitness, blood tests to measure their cholesterol levels, and a body composition iDXA scan to look at their bone density as well as body fat. They also completed surveys after every LES MILLS™ class, as well as at the end of every week, so we could assess their psychological state – their interest, motivation and effort during the classes, together with their mood, energy and stress levels away from the classes.

THE RESULTS WERE TRULY INCREDIBLE.The participants increased their heart and lung efficiency by 57%! Along with this, they gained 4 pounds (1.8 kg) of muscle and lost 12.5 pounds (5.6 kg) of fat. At the same time, their total cholesterol decreased by 16%. Together, these results tell us that these individuals have avoided getting cardiovascular disease by 3.6 years, just by doing 30 weeks of classes.

And all this as a result of LES MILLS™ classes alone! We did not ask them to change their diet in any way.

ONE OF THE REASONS FOR THESE IMPRESSIVE NUMBERS WAS THE HIGH LEVEL OF COMPLIANCE. The enjoyment levels the participants reported during their 6-week familiarization protocol not only continued but actually increased during the rest of the study. They gained confidence inside and outside of the class environment as they mastered the formats and saw their own physical transformation. They also reported fewer incidences of depression and anxiety with each week of activity.

So – let’s summarize the 3 key messages from this research:

1 We know the Les Mills approach works – the classes create significant physiological, musculoskeletal and psychological changes in people’s health.

2 Beginners can enjoy group fitness as their interest increased while their stress decreased throughout the 30 weeks.

3 A gradual introduction over a 6-week period gets people hooked.

With these results, you can promote yourLES MILLS™ classes with even more confidence, knowing that they are scientifically proven as an effective and enjoyable way to meet recommended exercise guidelines and achieve maximum health.

Please make sure you check out the session in the next release to hear the full details on how to get beginners hooked into classes over the first 6 weeks – you can then achieve the same results that we did in this study in your home town.

If you want to access the research go to Lesmills.com/research.

CORE ACTIVATIONIN BODYCOMBAT™Core training is vital to whole-body health. It provides us with stability, helps with balance and can assist with injury prevention. And, we all know also that the best way to develop core strength is through Crunches, right? Perhaps not!

You can get all the core training benefits of doing over 1,700 Crunches without having to do a single Crunch.

YOU JUST NEED TWO THINGS:

1 Reactive Core TrainingReactive Core Training is what happens when you exploit your body’s muscle wiring and natural reflexes. Picture it as a kind of default training setting for your core, an automatic reaction that happens when you perform a series of simple, repeated movements.

2 BODYCOMBAT™We’ve always known that when we Jab, Kick and do High Knees in a BODYCOMBAT™ class that a lot of the power and force for those moves is coming from the abs.

WE’RE GETTING MORE ACTIVATION IN OUR CORE WHEN WE DO MOVES LIKE JABS AND FRONT KNEES THAN WE ARE WHEN WE DO CRUNCHES.How do we know this?We recruited 20 participants, including BODYCOMBAT™ instructors, to perform all the moves from BODYCOMBAT™ 51 and compared the activation levels from these moves to those of

the Crunch. In every comparison, muscle activation levels were a lot higher in BODYCOMBAT™ moves such as Jabs, Kicks and Knees than they were in the Crunches. These are exciting results, that’s for sure!

IN BODYCOMBAT™ 51, THERE ARE 280 ALTERNATING FAST JABS. SO EVERY BLOCK OF JABS CREATES AN EQUIVALENT OF 1.62 CRUNCHES – THAT’S THE EQUIVALENT OF 182 CRUNCHES.The most activation came from doing two Alternating Front Kicks – again, a lot more activation than the Crunch reading. These Kicks resulted in 2.3 times the activation of a Crunch.

So if you add up all the moves in BODYCOMBAT™ 51 and take into account the increased activation you get from each move – that’s an equivalent of 1,700 Crunches by the time you have finished the class.

BODYCOMBAT™ is a proven class for really developing core strength and functionality without having to do endless amounts of Crunches.

Something as simple as repeated Jabs provides the right type of challenge for the core. Your core muscles automatically respond to the action you perform; it’s what they’re made to do.

A similar thing happens with Planks and Hovers; if you suspend the trunk between the toes and the elbows, the core must engage for you to stay in that position.

So when someone says that they’re finding it hard to do enough ab work to maintain their core strength, tell them about Reactive Core Training. It’s the key to unlocking true functional core strength – that’s core strength when and how you need it for everyday life.


THE HISTORY OF MARTIAL ARTSTHE HISTORY OF BOXINGBoxing is a combat sport where two participants, generally of similar weight, fight each other with only their fists. Boxing is supervised by a referee and is typically performed inside a ring with rounds lasting 1 to 3 minutes. There are three ways to win:

1. Victory is achieved if the opponent is knocked down and unable to get up before the referee counts to 10 seconds; this is called a knockout or KO.

2. If the opponent is deemed too injured to continue, this is called a technical knockout or TKO.

3. If there is no stoppage of the fight before an agreed number of rounds, a winner is determined either by the referee’s decision or by judges’ scorecards.

There are four basic punches in Boxing: Jab, Straight Right/Cross, Hook and Uppercut.

THE HISTORY OF KARATEKarate is a Martial Art that is centuries old and essentially Japanese. The translation of kara is open and the translation of te is hand. So Karate means ‘empty hand’.

Karate training is commonly divided into three sections:

1. Kihon (the basics or fundamentals)

2. KATA (forms)

3. Kumite (sparring)

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

Muay Thai is the national sport of Thailand.


THE HISTORY OF KUNG FUKung Fu consists of a number of fighting styles that were developed over many centuries.

Essentially this is a Chinese Martial Art, practised by Shaolin monks. Those fighting styles are identified as ‘families’ or schools. Examples of these styles are physical exercises that mimic movements from animals.

There are five animal forms:

1. The Dragon

2. The Snake

3. The Tiger

4. The Crane

5. The Leopard or Panther

THE HISTORY OF TAE KWON DOTae Kwon Do is a Korean Martial Art. The word tae means ‘to strike or break with foot’; kwon means ‘to strike or break with fist’; and do means ‘way’, ‘method’, or ‘art’. So, ‘Tae Kwon Do’ may be loosely translated as ‘the way of the foot and fist’ or ‘the way of kicking and punching’.

Tae Kwon Do is a flamboyant Martial Art that is agile, fast and precise; it is 90% feet and only 10% hands.

THE HISTORY OF CAPOEIRA Capoeira is essentially a Brazilian art. This form combines three elements:

1. Martial Arts

2. Game playing

3. Dance

It was created in Brazil by slaves brought from Africa, some time after the 16th century.

Participants form a roda or circle, and take turns playing musical instruments (such as the Berimbau), singing, or ritually sparring in pairs in the center of the circle. The sparring is marked by fluid acrobatic play, feints, and extensive use of Sweeps, Kicks and even head butts.

THE HISTORY OF TAI CHITai Chi is an internal Chinese Martial Art, often practised for health reasons.

Tai Chi can be practised for a variety of other personal reasons − its hard and soft Martial Art techniques can help self-defense, focus and breathing.

Consequently, a multitude of training forms exist, both traditional and modern.

Some Tai Chi training forms are well known to Westerners as the slow-motion routines that groups of people practise together every morning in parks around the world, particularly in China.

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

In 1919, Jiu-Jitsu was introduced to Brazilian Hélio Gracie, who developed the Japanese art into what is known today as Brazilian Jiu-Jitsu.

Brazilian Jiu-Jitsu (BJJ) focuses on grappling and ground fighting. It promotes the principle that a smaller, weaker person can successfully defend themselves against a bigger, stronger opponent using leverage and proper technique during locks and choke-holds.

What will Brazilian Jiu-Jitsu do for you and your members?

1. Burn calories

2. Increase strength

3. Gain discipline

4. Provide self-defense

5. Build confidence

UPPER BODY WARMUP1a

MUSIC SEQUENCE/EXERCISE CTS REPS MARTIAL ARTS

0:05 Intro 4x8 Pulse R, L 32 BOX

0:18 Instr (Heavy beat) 8x8 A Shuffle RScissor L, R x2 Shuffle LScissor R, L x2

4444 4x

0:44 V1 (Quiet guitar) 6x8 BL Combat StanceL, R Hook 4 12x

1:04 Written 4½x8 C L Jab 2 18x

1:19 Instr (Big synth) 4x8 D L, R, L UppercutPulse F&B

44 4x

1:32 C (Heavy beat) 8x8 E Shuffle FL, R, L UppercutShuffle BScissor R, L x2

4444 4x

1:59 Br _ Yeah 4x8 F L, R Descending ElbowPulse F&B

44 4x

MT

2:12 Br (Big beat) 4x8 F1 L, R Ascending ElbowPulse F&B

44 4x

2:25 Out A-Frame ArmsSwitch to R Combat Stance

44

2:30 C … away, a mess 3½x8 B1

R Combat StanceR, L Hook 4 7x

2:40 Instr (Heavy beat) 24½x8 REPEAT SEQUENCE C to F1 – R

4:01 Outro Out Jump wide A-Frame Arms to finish 4

Track Focus I want to connect with the participants and introduce the upper body moves.

BOXINGMUAY THAI

© Les Mills International Ltd 2012© Les Mills International Ltd 2012

1aWritten In The Stars > 4:03 mins

Why is connection important in the Warmup track?KNOW IT? SHOW IT!?

TECHNIQUE & COACHINGBODYCOMBAT™ 53 – Jump into the ring with an uplifting track that is designed to help you

connect with your participants easily allowing you to deliver great cues from the get-go!

The choreography is clear and simple, giving you time to set up the movements and get your participants executing the strikes correctly. There are also some

simple combinations to elevate the heart rate, preparing the participants for the workout ahead.

Just focus on Key 1 – Strike and Direction and Key 2 – Strike Surface and Target Zone at this stage.

Be clear and avoid too much detail so you have time to engage the participants and create a great workout atmosphere.

Example Class Intro:Welcome to BODYCOMBAT™ Release 53, your Martial Arts-inspired

fitness workout. We get into the action quickly working both sides of the body for an effective high-intensity workout. Some of

the transitions can be fast but don’t sweat it, just keep moving and enjoy yourself!

The 6 Keys to Success

1. Strike and direction2. Strike surface and target zone3. Advanced coaching/Martial Arts essence4. How to enhance the movement5. The why; why we do what we do6. The musical feel

Feel: Energetic, uplifting

CONNECTION Connect to the class early by using great eye contact, being open and approachable, and

engaging the participants. It’s really important to connect early on so that you build trust with your participants and they feel comfortable with the workout and with you.

Workout Focus:1. To lift the heart rate2. To introduce the upper body

strikes and movement3. To set up the rhythm of striking

in time to the music

LOWER BODY WARMUP1b


4:03 Intro _ This is my get ready

3x8 Double Hamstring StretchRoll up

168

4:13 Instr (Synth melody) 4½x8 A R Front Knee, Step R, L, RL Front Knee, Step L, R, L

44 4½x

KB

4:26 Instr Yo ready 4x8 A1 L Front Knee, Step L, R, L to R cornerR Front Knee, Step R, L, R to L corner

44 4x

4:41 V1 The number one

4x8 A2 L Treble Knee, Step L, R, L to L cornerR Treble Knee, Step R, L, R to R corner

88 2x

4:54 Instr (Synth) 4x8 BL Combat StanceL Front KickPulse OTS

44 4x

KAR

5:08 Instr (Synth melody) 4x8 C R Back Kick Repeater Step, Step 4 8x TKD

5:21 Instr (Beat drop) 4x8 D L Roundhouse KickPulse OTS

44 4x

5:34 Instr (Synth melody) 4x8 BR Combat StanceR Front KickPulse

44 4x

TKD

5:48 (Rap) 4x8 C L Back Kick Repeater Step, Step 4 8x

6:01 (Synth melody) 4x8 D R Roundhouse KickPulse OTS

44 4x

6:14 (Synth melody) 4x8 EFront StanceL Side KickPulse OTSR Side KickPulse OTS

4444 2x

6:27 (Cymbal crash)

5x8 F L GingaR Ginga

R Ginga Shuffle on last 4 cts

44 5x

CAP

6:44 (Big beat) 4x8 F1 Shuffle L GingaShuffle R Ginga

44 4x

6:58 (Synth melody) 4x8 F2 Shuffle L Ginga, R Knee x2Shuffle R Ginga, L Knee x2

88 2x

7:10 Outro (Synth hit) Jump wide, HOH

Track Focus To coach the kicking techniques and bring some energy into the class.KICK-BOXINGKARATETAE KWON DOCAPOEIRA


1bAre You Ready For This > 3:15 mins

Why do we cue kick heights in the Lower Body Warmup?KNOW IT? SHOW IT!?

TECHNIQUE & COACHINGThis is an old-school track given a modern twist! This track will help you take

the participants through the lower body strikes easily and effectively, and will alsoallow you to move them out of the Warmup zone and right into the workout.

We have simple Single Knee strikes that are then followed by Treble Knee strikes to elevate the heart rate further. This has the added benefit of warming up the leg muscles

so that you can coach the Roundhouse Kicks and Side Kicks with confidence.

We finish the Lower Body Warmup by heading to Brazil using Capoeira. The Ginga Shuffle will get the body moving dynamically across the floor as

well as adding in vertical movement. And, just when you thought it was done, theDouble Knee strike comes in to really finish the job, welcoming you into the workout zone!

As always, kicking is a personal thing. Everyone has different hip and glute strength and flexibility so it is important that you

establish correct kicking heights giving options where needed.

We want our participants to feel successful in their movements so give clear concise cues as to the foot position, body position, kick height and Range of Motion (ROM) for the kicks.

Workout Focus:1. To lift the heart rate2. To introduce the lower body

strikes and movement3. To set up the rhythm of kicking in

time to the music

Feel: Old school, dance club, powerful

COMBAT 12


0.000.02

Intro (Drums)Come on _

3x8 L Combat StancePulse F&B 24

0.11 V1 You show us 8x8 AL Combat StanceL Double Jab, R CrossL Knee x2Use last rep to preview move B

44 8x

KB

0:36 PC _ You keep 7x8 B Step F R, L Front Kick Shuffle BUse last 4 cts to transition to R Combat Stance

44 7x

TKD

0:58 V2 _ You keep 8x8 AR Combat StanceR Double Jab, L CrossR Knee x2

44 8x

KB

1:23 PC You keep on 7x8 B Step F L, R Front Kick Shuffle B

44 7x

TKD

1:45 Instr (Guitar solo) 8x8 CFront StanceShuffle LL Roundhouse, L Back FistShuffle RR Roundhouse, R Back FistOn last 8 cts, set up L Combat Stance

4444 3½x

TKD

2:11 PC _ You keep 2x8 BL Combat StanceRepeat Step F R, L Front Kick 4 2x

2:17 C I wanna 4x8 B1 L Jump Kick F, Shuffle BLast 4 cts switch to R Combat Stance

8 4x

2:30 C _ I wanna 4x8 B1

R Combat StanceR Jump Kick F, Shuffle B 8 4x

2:42 Instr (Guitar solo) 3x8 CFront StanceREPEAT SEQUENCE C – L, R, L 8 1½x

2:51 Outr (Guitar) 1x8 C Rock star finish 8

Track Focus To bring the Jump Kick into the first fight track, lifting the heart rate more quickly.

KICK-BOXINGTAE KWON DO


2Rock N Roll All Night > 2:58 mins

TECHNIQUE & COACHINGWe bring in the Jump Kick early on in the class to give us a powerful cardio

spike to our first fight track. Not only that but Track 2 is designed to bring the fight to participants with a focus on fun.

The first combo has a Kick-boxing essence. Powerful upper body punches with short-lever explosive knees.

Remember to get the participants to first establish the moves using clear, concise cues. Use Key 1 and Key 2 to help you give the right information at the right time.

Then you can focus on the feeling of the combo by using Key 4 – Enhancement to allow the participants to start using their core more effectively – get them to pull

toward the hip on the Double Knee to really fire the core muscles.

Then we switch styles to Tae Kwon Do and bring in the flamboyant aspect – Jump Kicking to bring the heart rate up higher and more quickly, and to develop explosive power in the legs.

Introduce Key 3 – Advanced Coaching/Martial Arts Essence to give authentic Martial Arts Coaching Cues.

What is the Martial Arts feature in this track?KNOW IT? SHOW IT!?

Feel: Fun, old-school rock

Workout Focus:1. To lift the heart rate2. To introduce coordination and integrated

upper and lower body combo skills3. To engage the muscles of the CORE

POWER TRAINING 13


0.04 Intro (Boom beat) 3x8 AL Combat StanceL HookR Uppercut

822 6x

BOX

0:12 C Love that 8x8 B L Hook, R Uppercut, L HookPulse F&B

Jack Cross on last rep

44 8x

0:35 Instr (Heavy synth) 16x8 B1 L Hook, R Uppercut, L HookJack Cross In & Out

44 16x

1:191:33

V1 (Drum hits) 4½x84x8

CC1

L JabL Jump Jab OTS

22

18x16x

1:44 PC _ Let the sunshine 8x8 C1 L Jump Jab x4, travel FHigh Knee Run BUse last 4 cts to preview B1

88 4x

2:07 C Love that 16x8 B1 Repeat L Hook, R Uppercut, L Hook, Jack Cross In & Out

8 16x

2:52 Instr (High synth) 8x8 Run OTS L, R 64

3:14 V2 Me love you 8x8 AR Combat StanceR HookL Uppercut

22 16x

3:37 C Love that REPEAT SEQUENCE B to 2nd B1 – R

R Hook to finish

What is Reactive Core Training?KNOW IT? SHOW IT!?

Track Focus To coach my participants through powerful Boxing training to effectively use the core.

BOXING


3Shine On > 6:22 mins

TECHNIQUE Boxing training explodes into the release in Track 3. It is a fantastic track to

burn calories as we use the upper body and the lower body too.There are 3 blocks to the track:

Block 1Hook, Uppercut, Hook, Jack Cross sequence

It is designed to work the core and upper body through great punching andtorso rotation and to hit the lower body with the Jack Crosses.

Block 2Jump Jab sequence

The second combo is about increasing the cardiovascular demands. We do this bycoaching the length of the Jab and then working toward the Jump Jab. Once

the Jump Jab is established, hold the participants in the workout bychallenging them to lift the knee above waist height for a real cardio kick!

Block 3Return to Hook, Uppercut, Hook, Jack Cross sequence

When we bring the combo back in, it is now about using great coaching toencourage participants to work hard and not to ‘cheat’ the move. The ‘cheat’will happen in the Jack Cross so give options – a march or static Squat – toallow some members to ease off or, for those that are more conditioned, to

put their weight in their heels with knees in line with toes.By doing this, they are using the muscles effectively

using Reactive Core Training.

Workout Focus:1. Reactive Core Training. Transferring power from the legs

into the upper body using the core.2. Key 4 – Enhancement. Will help participants to move better

and feel how the power transfers through the core.

3. Key 5 – Why/Benefits. Will give them an understanding of

how this track will strengthen their core and tone their bodies with

Feel: Euphoric, powerful, hugeFCOACHINGThe Key focuses are 4 and 5 – Enhance the

movement and the Why.

Use Key 4 to help coach the participants to feel their core work as they throw the punches

and to get deeper on the Jack Cross for effective leg training. This will allow them to work harder and avoid cheating the move.

For example: On the Jack Cross, bend your knees over toes to take your weight down for great leg training!

As the jabs come in, use Key 4 to help participants lift their cardio output by lifting the leg on the Jump Jab. This will help burn calories and drive the participants harder!

COMBAT 24

MUSIC SEQUENCE/EXERCISE CTS REPS MARTIALARTS

0:00 V1 (Guitar) 2x8 A Front StanceWeight in R heelLift L knee

844

0:06 Sweet dreams 4x8 A L Side Kick, Slow Static (no touch down) 8 4x

0:19 V2 Some of them 4x8 A1 L Side Kick, Fast StaticL Leg Tap Floor

22 8x

0:32 Instr (Guitar solo) 7x8 A2 L Side Kick, Step R 4 14x

0:55 V1 _ Sweet dreams 4x8 BL Combat StanceL Low BlockL Mid BlockPulse F&B

Treble Block on last 4 cts

224 4x

KAR

1:08 V2 Some of them 4x8 B1 Treble Block Low, Mid, LowR Palm Strike

L Front Kick on last rep

44 4x

1:21 C Abused _ 8x8 B2 Treble Block Low, Mid, LowR Palm StrikeL Front Kick

422 8x

1:44 Instr (Guitar solo) 4x8 C R Back KickL Front Knee

22 8x

TKD

1:57 V1 Sweet dreams 4x8 DKATAL Low BlockR Rising BlockUnwind to Tai Chi pose

88

16

2:10 V2 Some of them 4x8 B1 Repeat Treble Block, Palm Strike L Front Kick on last rep

8 4x

2:23 V2 Abused _ 5x8 B2 Repeat Treble Block Palm StrikeFront KickFinish with Slow Low Block

88

5x

2:40 Instr (Guitar) REPEAT SEQUENCE A to 2nd B2 – R

1x KATA to finish

Track Focus To get my participants to perform great Karate technique for balance and conditioning.

KARATETAE KWON DO


Sweet Dreams > 5:34 mins

What are the Key concepts of authentic Karate technique?KNOW IT? SHOW IT!?

TECHNIQUE & COACHINGThis is an amazing Karate track that will have you working hard

with powerful Karate combos and tough leg conditioning using powerful kicks.

To really get the most out of the track, coach your participants howto perform Karate with authenticity. Use Key 3 – Martial Arts essence to do this.

The 5 key concepts to authentic Karate technique are:1 – Grounded to the floor

2 – Posturally upright3 – A clear start and finish to your movements

4 – Tension at the point of impact5 – Kiai for focus and power

Tae Kwon Do features as a contrast to lift the heart rate after thedisciplined and rigid moves of Karate. Bring some agility to the

Back Kick/Front Knee combo by changing your stance to a lighter,agile position. It then beautifully contrasts as you bring the KATA

to return to Karate.

CONNECTION Real success in this track will come from

participants tensing the muscles at the right time while performing the Karate technique.

Use Key 4 – Enhancement to help them feel where to tense hard and what it feels like to stay low in the stance and get the body working hard.

By getting them to connect to the feeling, it creates muscle memory so that not only will they feel it on the second side but, when they come back to your class, they know how it should feel

using authentic technique to work hard!

4

Workout Focus:1. To create stability in the body

for effective kicking2. To use Karate technique to

work the core muscles3. To improve power and

strength in the body

Feel: Aggressive, desperate, driven

POWER TRAINING 25

MUSIC SEQUENCE/EXERCISE CTS REPS MARTIALARTS

0.01 C True believer 4x8 Get ready for the fight BOX

0:12 C True believer 4x8 AL Combat StanceL HookR Cross

22 8x

0:23 Instr (Synth) 16x8 B L Jab, R Cross x4L Hook, R Cross x2

88 8x

1:07 V1 Gimme gimme 8x8 C L, R Uppercut x3½ (last Uppercut is Power)

Scissor R, L, R, L88 4x

1:29 C True believer 8x8 B L Jab, R Cross x4L Hook, R Cross x2

88 4x

1:51 Instr (Synth) 8x8 D L Double UppercutPulse F&B

44 8x

2:13 Instr (Synth) 8x8 D1 L UppercutNote: Extra Uppercut to finish

2 33x

2:35 C True believer 4x8 Shake outSwitch to R Combat Stance in last 8 cts

2:46 C True believer REPEAT SEQUENCE A to D1 – R

5:09 Outro (Beat) R Uppercut to finish

What is the purpose of the 33 Uppercuts in a row?KNOW IT? SHOW IT!?

Track Focus I want my participants to use their core to develop power in their Boxing technique.

BOXING


5True Believer > 5:13 mins

TECHNIQUE & COACHINGSimple choreography mixed with a huge musical lift equals a massive Track 5

that will challenge your cardiovascular fitness and power in your punches.Coach your participants to move with great technique – releasing the heel and

moving the hips will get them punching hard.In the Uppercut section, remind the participants of the Reactive Core Training – driving the power out of the legs through the core into the arm. By working the levels and getting them

to feel the movement, they can really develop great core power and unleash on the 33 Uppercuts until the finish of each side!

Feel: Uplifting, high energy, encouraging

Workout Focus:1. To create flow and maintain

excellence in punching2. To use Boxing technique to work

the core muscles3. To deliver cardio results

COMBAT 36


0:000:16

IntroInstr

Swagger Jagger(Squeaky synth)

4x82x8

L Combat StanceSet up Lunge position (R Leg Back)Pulse Lunge, arms in Ginga Guard 2 8x

0:23 V1 You can’t stop 8x8 A R Knee x2, hands pull to hipR Front KickR Lunge, arms in Ginga GuardOn last 4 reps, option – touch the floor L hand

422 8x

KB

0:54 C Swagger Jagger 4x8 B R Double EsquivaR Double Lunge

44 4x

CAP

1:08 C Swagger Jagger 4½x8 B1 R Single EsquivaR Single LungeOption – touch the floor

22 9x

1:25 V2 You can’t stop 8x8 A R Knee x2R Front KickR LungeOption – Jump Knee and touch the floor,

L hand on last 4 reps

422 8x

1:55 C Swagger Jagger

4x8 B R Double EsquivaR Double Lunge

44 4x

2:10 C Swagger Jagger

4x8 B1 R Single EsquivaR Singe Lunge

22 8x

2:26 Instr (Silence) 1x4 R Esquiva freeze 4 1x

2:27 Instr (Squeaky synth) 2x8R Combat StancePulse Lunge (L Leg Back) 2 8x

2:34 Instr You can’t stop REPEAT A to 2nd B1 SEQUENCE

4:36 Br Hi haters 4x8Front StanceSquat Pulse, arms crossed in front 2 16x

4:51 Br Get on the floor 4x8 Ginga Lunge to R, L – L leg back firstArms from Ginga Guard to Cross GuardOption – touch the floor R, L

8 4x

5:05 Br Get on the floor 4x8 Lunge, Ginga Shuffle R, LOption – touch the floor

8 4x

Outro Check! Ginga, R Leg back to finish

Track Focus To get my participants to work the legs hard, making it to the finish successfully.

CAPOEIRAKICK-BOXING


6Swagger Jagger > 5:25 mins

TECHNIQUE, COACHING & CONNECTIONRelentless leg training here we come!

Welcome to one of the biggest leg tracks you’ve ever seen. It will take some real guts to get through this track with great technique so be very clear with the options for participants so they can get through with success. Hook into the lyrics get on the floor! and use the swagger of the song to help take people’s minds away from the pain building in the

legs due to the intense muscle pressure. Connecting likethis is necessary to create a buzz in the room of a

shared training experience.

The key to this track is coaching in layers. Staying in level 1 won’t challenge regulars while at the same time driving new participants too hard by getting them to go deeper

may be too intense.

FITNESS MAGICBy the time the Squat Pulse comes in, people will feel fatigued.

Smile, congratulate them and let them know they aren’t done yet. Your class will moan with effort and surprise, allowing you to motivate a little more to finish the track strong!

Feel: Swagger, R ’n’ B–Pop, Top 40

Workout Focus:1. To create flow and rhythm whilst

performing Capoeira2. To test leg conditioning

Why do we give different levels of intensity throughout the track?KNOW IT? SHOW IT!?

MUAY THAI7


0:04 InstrWords spoken(Epic synth) 6x8 A

Front Stance – IntroL Roundhouse Knee x2Pulse OTS

444 6x

MT

0:20 Vocal Ten 4x8 A1 L Roundhouse Knee 2 16x

0:32 Instr (Big beat) 8x8 B L Roundhouse Knee x4R Roundhouse Knee x4

88 4x

0:54 Vocal Bass 8x8 C Descending Elbow L, R x2Ascending Elbow L, R x2

88 4x

1:17 Vocal Bass 8x8 D L Roundhouse Knee x4R Roundhouse Knee x4Descending Elbow L, R x2Ascending Elbow L, R x2

8888 2x

1:42 Instr (Cymbal crash) 2x8 Plyo PushPrepare for Round 2 – Front Stance

412

1:45 Vocal Bass REPEAT SEQUENCE A to D – R

3:21 (Cymbal crash) 1x8 Plyo PushReset Front Stance

26

3:24 Instr (Big synth) 8x8 E L Knee x2R Knee x2Add Jump on last 4 reps

44 8x

3:47 Vocal Eight 4x8 E1 L, R Knee 4 8x

3:58 Vocal Fat _ 4x8 E2 L, R Running Man Knee 4 8x

4:11 Outro (Cymbal) L Knee to finish

Track Focus I want my participants to experience the rush of elite cardio and core training using the Roundhouse Knee combo.

MUAY THAI


7Blade > 4:19 mins

What are the two types of knee strike in this Muay Thai track?KNOW IT? SHOW IT!?

TECHNIQUE & COACHINGSerious core training features in this monster of a Muay Thai track.

Trust us, once you push play, your participants will know instantly they are in for amassive track! We bring back the Roundhouse Knee to work the obliquesand core muscles and the tempo will lift the heart rate like crazy! We thenbring the upper body in with devastating Ascending and Descending Elbowstrikes. When we combine the two combos we have a HUGE 16-hit combo

that will push the entire body!

1. Ensure that you turn the hip over and drive the knee across thebody during the Roundhouse Knee. This will ensure that the movement is

firing the obliques and hitting the core muscles effectively.

2. When performing the Descending and Ascending Elbows, keep thehand soft to avoid unnecessary tension in the upper body.

Crunch your core on the Descending Elbow and lift your chest on the Ascending Elbow. This will keep the movement fast and powerful

allowing you to move quickly through the strike focusing on thatbeautiful core tension when descending and great back toning

as you ascend.

The track then finishes with the sting in the tail! Double Knee strikes that move into Running Man Knees.

These knee strikes differ as they come up the middle of the body. Ensure that you swing the hips during the Running Man Knees

to get the core muscles working hard.

Feel: Hardcore, techno, insane energy

Workout Focus:1. Elite fitness with high intervals 2. Stress release3. To improve knee strikes

POWER TRAINING 38


0:00 V1 Hot and steamyThose nights are

8x8Front StanceL Shoulder StretchR Shoulder Stretch

3232

BOX

0:22 PC Yeah Yeah 4x8 AL Combat StanceL Jab, R Cross x2L Jab x 2

88 2x

0:33 C Back again to 16x8 A1 L Jab, R Cross x2L Jab x 2Bring weight forward on the Double L Jab

after rep 8

44 16x

1:16 Instr (Synth) 8x8 B L Jab, R Cross 2 32x

1:38 Instr (Piano) 4x8 C L HookR Uppercut

Slip R, L on last 4 cts

22 8x

1:49 V2 _ Heavens open 12x8 C1 L HookR UppercutSlip R, L

224 12x

2:23 Vocal Oh Oh 1x4 L Boxing Guard hold 4

2:24 C Back again to 8x8 A1 L Jab, R Cross x2L Jab x 2

44 8x

2:45 QC Back again to 8x8 Run OTS R, L 2 32x

3:07 C Back again to REPEAT SEQUENCE A1 to 2nd A1 – R

5:21 QC Back again to 8x8 Run L, R 2 32x

5:42 Instr (Synth melody) 8x8Front StanceL, R Jab 2 32x

6:05 Instr (Synth melody) 8x8 L, R Uppercut 2 32x

6:26 C Back again to 16x8 L, R Jab x4L, R Uppercut x4

88 8x

7:10 Outro (Beat finish) L Punch the sky to finish

7:13 Outro Jog around the room

Track Focus To finish the fight through 3 rounds of powerful Boxing training. BOXING


8Summer Rain / Shine On > 7:42 mins

What word best describes this track?KNOW IT? SHOW IT!?

FITNESS MAGICThere is only one word to describe this track – EPIC.

There are 3 working phases, each one getting bigger and bigger. This is where we can unleash ourselves and truly represent the words

KEEP IT REAL AND STAY WITH THE FIGHT!

Because there are 3 rounds, we can use the levels to build into the peaks andbring the class to the top level of fitness. Start at level 1, especially coming out

of a huge Track 7. Then start to layer in more intensity as you work throughthe phase. Endurance, perseverance and commitment are what it will take

to get the members through this track.

Phases 1 and 2Use the combos to build through the workout and feel the contrast between

the Jab combo and the Hook, Slip combo. Use the contrast of movementand feeling to help build up the highs in the class. A good tip is to show

contrast in the voice – lift them up in the first combo, pull back a little in theHook combo using a conversational tone then really motivate

as you bring the Jab combo back!

Phase 3The EPIC finish. Build quickly through the levels and hold your participants inthe workout till the end. You’ll be pushing hard and you’ll know you are there

when your participants cheer without any prompting.

TECHNIQUEWe bring the footwork into Track 8 to add a level of contrast in the working

phases. We have power in the Hook followed by agility in the feet. It will allowthe heart rate to come down just a little so that, when the upper body combo

comes back in, you can lift the intensity even higher!> As you step left to right, weave your upper body down and up

> Keep the guard up and stay light on your toes> Soft knees with a braced core

Feel: EPIC, euphoric, intense Workout Focus:1. Boxing endurance training2. Stress release3. To improve cardiovascular training

CONDITIONING9

MUSIC SEQUENCE/EXERCISE CTS REPS0:00 Intro (Guitar plucks) Pushup position 16

0:08 V1 Shout to all my 8x8 A L Knee to L ElbowR Knee to R Elbow

44 8x

0:26 C WOAH 8x8 A1 L Knee in, out, in, out, inPush backR Knee in, out, in, out, inPush back

6262 4x

1:01 V2 Shout to all my 4x8 Sit backLift chest and open arms wide

Combo above with Option – hold Pushup

throughout the Leg Extension Phase L & R

21416

1:18 Instr (Dub step wail) 8x8 A2 L Knee in, out, in, out, inPush backR Knee in, out, in, out, inPush backOption – hold Pushup throughout the Leg Extension Phase

6262 4x

1:53 Instr (Synth melody) 4x8 Push back and lift chestL Shoulder StretchR Shoulder StretchTransition to profile Situp position

8888

2:11

2:20

Vocal

Vocal

WOAH

WOAH

4x8 Crunch up, chest toward ribsHold Crunch positionExtend arms up and away from body at 45° angle2/2 Crunch, up and down

8888

2:28 B up (Guitar plucks) 4x8 B 2/2 Crunch, up and down 8 4x

2:46 C (Dub step wail) 8x8 C Feet 90° off floor, Treble C-Crunch, reach FOption – extend arms and legs between Crunch sets

8 8x

Outro (Bass spilling out) 1x8 Hold arms and legs in extended position, lift and drop 8

Track Focus To create great core strength and stability in my participants using integrated upper and lower body core exercises.

MARTIAL ARTS CONDITIONING


9Bangarang > 3:29 mins

TECHNIQUE & COACHINGThe Knee to Elbow Kick Extension will really challenge your core strength and

bring great toning to your upper and lower abdominal muscles. This is anintegrated core movement that incorporates Hover tension with crunching

movements. There is also an added Pushup option to take your core fitnessto new heights!

Oblique Shredder

> Pushup position> Knees away from hips

> Hips and shoulders square to ground> Knee kisses the elbow> Kick back to the side

> In, out, in, out, in, sit back> Repeat other side

Intensity Ladder> Arms straight out past the head

> Chin stays tucked in> Lift legs and crunch ribs toward hips for 3 reps

Feel: Dub step with a hip-hop feel

Workout Focus:1. Abdominal conditioning2. Improve core strength and stability

COOLDOWN10

MUSIC SEQUENCE/EXERCISE CTS REPS0.00 C I don’t wanna 2x8 Transition to kneeling position 16

0:10 C Yeah, don’t wanna 2x8 Childs Pose 16

0:200:300:401:011:11

V1

PCC

Something boutThere goes HannahI can see you_ I don’t wanna_ don’t wanna

2x82x84x82x82x8

L Gluteal StretchChest to knee – Option SwanDownward Facing DogR Gluteal StretchChest to knee – Option Swan

1616321616

1:221:31

1:51

CV2

PC

Yeah yeahName was Adam

I can see him

2x84x8

4x8

Cat StretchR Hip Flexor Stretch, push R hand F & up into R Tricep StretchR Shoulder StretchL Hip Flexor Stretch, push L hand F & up into L Tricep StretchL Shoulder Stretch

1688

1688

16

2:122:162:222:26

C I don’t wannaAm IYeahTill you

4x8Transition to standingL Quadricep StretchExtend R arm up & down centerR Quadricep StretchExtend L arm up & down center

8888

2:312:42

Br If you feelLonely

4x8 L Illiotibial Band (ITB) StretchR Illiotibial Band (ITB) Stretch

1616

2:523:01

C No one canThere...

4x8 Upper Back Stretch, hands F togetherChest Stretch, hands out wide

1616

3:12 C I don’t wannaKATAL Rising Block, R Low BlockUnwind to Tai Chi poseR Rising Block, L Low BlockUnwind to Tai Chi pose

8888 2x

Track Focus To reflect on a great workout and rejuvenate the body ready for the next BODYCOMBAT™ class. KARATE


10Is Anybody Out There? > 3:57 mins

COACHINGCoach each stretch with great posture.

Stretching plays an important part in aiding muscle recovery and fatigue.Engage with the participants and take your time with each

stretch to ensure they are not switched off.Connect with your class, congratulate them for making it

to the finish and encourage them to come back again.

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BC 53 booklet - Les Mills US 53 Booklet.pdf · choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references ... 1 BODYBALANCE™/BODYFLOW