BC 47 Book - Corrections

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FEATURES: Fitness Magic - conFidence

PResenteRs FRoM: Hong Kong / singapore / new Zealand

RELEASE

47 BodYcoMBat

™

LESMILLS.COM Fighting Globesity

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BODYCOMBAT™

– ThE fIErCELY EnErgETIC

MArTIAL ArTS wOrkOuT whErE YOu ArE

TOTALLY unLEAShED AnD EMpOwErED.

ESSE

nCE

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 13,000 fitness clubs, 70,000 instructors and millions of participants from 80 countries around the globe. Separated by geography, religion, race, color and creed

wE ArE

unITED In Our LOvE fOr MOvEMEnT,

MuSIC AnD ThE purSuIT Of hEALThY

LIvIng, BOTh fOr OurSELvES AnD

Our pLAnET.

AT LES MILLS wE BELIEvE In ThE

DIgnITY Of EACh InDIvIDuAL wIThIn

Our COMMunITY AnD STrIvE TO

rESpECT ThE rIghTS AnD frEEDOMS

Of ALL.

In our choice of role models, music and movements we understand that each society sets differing standards for dress, popular culture and dance.

wE ACknOwLEDgE ThAT whAT IS

COnSIDErED ApprOprIATE In

SOME COnTExTS CAn BE EnTIrELY

InApprOprIATE In OThErS.

As an organization that leads the group fitness experiences of more people on the planet than any other company, we walk a delicate line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected. We actively screen the music we use and take care to avoid language and references that may cause offense. We will not allow any songs to be used that discriminate against minorities of any description, and we are committed to strengthening understanding between people of different cultures.

wE EMBrACE OpEn COMMunICATIOn

wITh Our wIDEr gLOBAL fAMILY SO

ThAT DIffErEnCES Of OpInIOn CAn BE

ExprESSED, AnD COMprOMISES rEAChED.

ABOvE ALL, wE ArE pASSIOnATE ABOuT

DELIvErIng LIfE-ChAngIng fITnESS

ExpErIEnCES, EvErY TIME, EvErYwhErE.

DECLArATIOn

Of InTEnT

Our

Just The Way You Are

>

3:39 mins

10

What will you coach in this track?

knOw IT? ShOw IT!

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The final track! Just The Way You Are is one of the best love songs from 2010.

This really is a BeAuTiFuL WAY To FinisH sucH An AmAzinG, HiGH-enerGY reLeAse.

Soften your vocals, feel free to sing along.

Coach the depth in each of the stretches as well as in the breath.

As the heart rate starts to come down, reLeAse THe Tension in the muscles

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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.

fITnESS MAgIC – COnfIDEnCE

ThE hISTOrY Of MArTIAL ArTS

TrACk TYpE SOng TITLE ArTIST DurATIOn

1a

uppEr BODY

wArMup dynamite (Kritikal mass radio edit)p 2010 LnG music. Written by: Cruz, Gottwald, Levin, McKee, Sandberg

Jason Born 3:23

1b

LOwEr BODY wArMup

Love The Way You Lie (Km Hands up remix)

p 2010 LnG music.

Written by: Mathers, Grant, Hafferman Other Ego 4:57

2

COMBAT 1 Let me Hear You screamp 2011 Les mills music Licensing Ltd.

Written by: Churko, Osbourne Kartsy Wolfbain 5:23

3

pOwEr

TrAInIng 1 make You minep 2011 Les mills music Licensing Ltd.

Written by: Unknown Lisa Lowe & BamBam 6:48

4

COMBAT 2 Firep 1997 club Tools.

Written by: Baxxter, Bueller, Jordan, Thele Scooter 6:07

5

pOwEr

TrAInIng 2 The Warriors codep 2005 Hellcat records. Licensed courtesy of shock entertainment.

Written by: Bar, Brennan, Casey, Kelly Dropkick Murphys 4:51

6

COMBAT 3 Feels Like A Prayer (clubstar remix)p 2010 Toolroom Productions.

Written by: Ciccone, Leonard, Dimech, Lanni, Longiaru, Cohen, Purcello, Wright, Scott, Richardson, Jenkins, Thomas

Meck feat. Dino 6:15

7

MuAY ThAI You’re Going downp 2011 Les mills music Licensing Ltd.

Written by: Anzai, Armato, James, Moore Badlands Inc 4:49

8

_pOwEr TrAInIng 3

release me

p 2011 Les mills music Licensing Ltd.

Written by: Hansson, Vaughn, Carlsson Linzi Paul 6:29

8b

make You mine

p 2011 Les mills music Licensing Ltd.

Written by: Unknown Lisa Lowe & BamBam 0:25

9

COnDITIOnIng Beautiful monster (Full Vocal La sessica mix)p 2010 LnG music.

Written by: Ericksen, Hermansen, Smith, Wilhelm Mick Lion 4:22

10

COOLDOwn Just The Way You Arep 2010 elektra entertainment Group inc. Produced under license from Atlantic recording corp.

Written by: Walton, Cain, Levine, Lawrence, Mars

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kEY

B up build up Br bridge (non-chorus) c chorus cts counts c br chorus bridge F&B forward and backward 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

ref refrain (recurring phrase or number of song lines)

rep reprise (part of the chorus repeated) rep xx perform the Sequence/Exercise x times

rit ritenuto – held back seq sequence

Tempo normal pace of the music V verse

Martial Arts inspiration for this track

CrEDITS

Dan and Rachael Cohen – Choreography and Music

Phillip Mills – Creative Consultant

Dr Jackie Mills – Group Fitness Director

Diana Mills – Creative Director

Michelle Farrier – Program Planner

Pete Manuel – Program Coach

Sharyn Sue See – Program Knowledge

Bryce Hastings – Technical Consultant

kArATE kung fu

dan cohen (New Zealand) is a former British Kick-boxing champion and a black belt in Lau Gar Chinese Boxing, and is co-Program Director of BODYCOMBAT™, based in Auckland.

rachael cohen (New Zealand) is co-Program Director of BODYCOMBAT™ and Program Director of SH’BAM™, and also a Master Trainer and Presenter for BODYJAM™, based in Auckland.

Ben Tang (Singapore) is a full-time BODYCOMBAT™, BODYBALANCE™/BODYFLOW® and BODYVIVE™ Instructor at Fitness First, and enjoys composing and performing music. This is his first appearance as presenter on a Les Mills release.

Andres Vesga (Hong Kong) is an Instructor in BODYCOMBAT™, BODYATTACK™, BODYJAM™, BODYPUMP™, BODYSTEP™ and RPM™, and also a Kung Fu black belt. This is his first appearance as presenter on a Les Mills release.

BODYCOMBAT™ presenters

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

“I came to move. Get outta the way of me and my groove…” the lyrics to Dynamite, the opening track of BODYCOMBAT™ 47, say it all.

This power-packed workout kicks off with a high-energy Warmup before heading straight into Let Me Hear You

Scream, where you can pull out some serious Karate and get

your Shuffle on with a Muay Thai combo. Next up, there’s the ultimate round of Boxing, followed by the aptly titled track

Fire. It’s here that you add in a new Front Kick and combine

the precision and agility of Kick-boxing and Tae Kwon Do to really condition those legs.

The Track 6 hit Feels Like A Prayer is all about Kick-boxing, Kung Fu and Karaoke – so watch out girls, you might struggle

to concentrate when all you want to do is sing! The intensity of Track 7’s You’re Going Down sets things up for an all-time high with a smashing succession of Uppercuts and Jabs during Release Me. Here, if your shoulders start screaming tell them to shut up!

As things wrap up, the pulsating beat of Beautiful Monster introduces a whole new sound for BODYCOMBAT™ – and is just what you need to get through the challenging combination of Plank work, Pushups and Crunches. Finally, after 55 minutes of getting all wound up, the last track brings things down nicely, ensuring you feel fabulous Just The

Way You Are.

© 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.

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CrEATIng

fITnESS MAgIC

whAT CAn YOu DO On STAgE TO CrEATE MAgIC?

3 COnDITIOnS…

1 fOCuS AnD prEpArATIOn

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

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Why does being completely prepared help

you create Fitness magic?

Because it leaves you free to focus on your class, not yourself. As soon as you shift your energy from your own performance onto the experience of your class you allow magic to take place.

It’s called unconscious competence – when you can do something without having to think about it. And this means… head space!

2 COnfIDEnCE

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

?

so how can you overcome uncertainty and

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

1. Come back to the essence. Remember your program’s essence, and interpret the music from there.

2. Create awareness around the different emotions the music conveys. Is the song uplifting, angry, raunchy, calming?

3 ExprESS ThAT EMOTIOn

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

MuSIC = MAgIC

– one of the most powerful things you can do on stage is to LET THE MUSIC SPEAK! Make sure you are saying only what you NEED to, and then be quiet!

Your voice is especially important – it’s not appropriate to teach BODYBALANCE™* with an aggressive voice or BODYPUMP™ with a sweet cutie-pie voice. JUST DON’T FAKE IT! It’s always YOUR voice but you access different emotions when you use it.

so rememberclear class-focused objectives

that enable you to get out of your own head space and letting the power of the music speak through your body, your face and your voice.

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ThE hISTOrY Of

MArTIAL ArTS

ThE hISTOrY Of

BOxIng

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

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

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

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

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

ThE hISTOrY Of

kArATE

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

Karate training is commonly divided into three sections:

1. Kihon (the basics or fundamentals) 2. KATA (forms)

3. Kumite (sparring)

ThE hISTOrY Of

MuAY ThAI

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

Muay Thai is the national sport of Thailand.

ThE hISTOrY Of

kung fu

Kung Fu consists of a number of fighting styles that were developed over many centuries. Essentially this is a Chinese Martial Art, practised by Shaolin monks. Those fighting styles are identified as ‘families’ or schools. Examples of these styles are physical exercises that mimic movements from animals.

There are five animal forms: 1. The Dragon

2. The Snake 3. The Tiger 4. The Crane

5. The Leopard or Panther

ThE hISTOrY Of

TAE kwOn DO

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

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

ThE hISTOrY Of

CApOEIrA

Capoeira is essentially a Brazilian art. This form combines three elements:

1. Martial Arts 2. Game playing 3. Dance

It was created in Brazil by slaves brought from Africa, some time after the 16th century. Participants form a roda or circle, and take turns playing musical instruments (such as the Berimbau), singing, or ritually sparring in pairs in the center of the circle. The sparring is marked by fluid acrobatic play, feints, and extensive use of Sweeps, Kicks and even head butts.

ThE hISTOrY Of

TAI ChI

Tai Chi is an internal Chinese Martial Art, often practised for health reasons.

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

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

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

ThE hISTOrY Of

JIu-JITSu

Jiu-Jitsu originated 2,500 years ago in India. It was developed by monks as a method of 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

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1a

uppEr BODY wArMup

1a

dynamite

>

3:23 mins

Track focus

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

MuSIC SEQuEnCE/ExErCISE CTS rEpS LEvELS _M.v.p.

0:04 Intro V1 dance 1x86x8 A Front stance Shuffle L L, R, L Uppercut Shuffle R R, L, R Uppercut 8 4 4 4 4 3x 0:24 QC _ I throw 4x8 B L combat stance Jab & Pulse 4 8x 0:37 QC rock 4x8 C Cross & Pulse 4 8x 0:51 (Synth) 4x8 D L, R Hook 4 8x 1:04 (Synth) 8x8 E Shuffle F L, R Hook Shuffle B R, L, R, L Scissor 4 4 4 4 4x 1:30 (Synth) ½x8 R, L, R, L Scissor 4 1:32 V2 move 6x8 A Repeat Shuffle, Uppercut R 8 3x 1:53 C _ I throw 4x8 B R combat stanceJab & Pulse 4 8x 2:05 C rock 4x8 C Cross & Pulse 4 8x 2:19 Br _ Take it all 4x8 Front stance – A-Frame Arms

L combat stance – L Knife Strike/Karate Chop Front stance – A-Frame Arms

R combat stance – R Knife Strike/Karate Chop 8 8 8 8 2:32 Br Cos iii 5x8 Front stance – A-Frame Arms

L combat stance – L Knife Strike/Karate Chop Front stance – A-Frame Arms

R combat stance – R Knife Strike/Karate Chop 2 2 2 2 5x 2:49 (Synth) 2x8 D R, L Hook 4 4x 2:55 C _ I throw 8x8 E Shuffle F R, L Hook Shuffle B L, R, L, R Scissor 4 4 4 4 4x Front stance to A-Frame Arms

How will you change your delivery from the Boxing into the Karate segment?

knOw IT? ShOw IT!

?

BOxIng kArATE

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

TEChnIQuE &

COAChIng

When the music starts,it’s time to “moVe

LiKe A FiGHTer!”

This Upper Body Track has been designed to lift the enerGY and ATmosPHere of your class.

With the added pulsing and multiple strikes, your class is now ready for their uLTimATe

BodYcomBATTm_WorKouT.

Coach the basics of the Uppercut, Jab, Cross and Hook with simple, user-friendly cues such as target zones and strike surfaces.

These punches are taken from the discipline BoxinG. Your coaching language should be interesting and

conVersATionAL, ‘setting the tone of the class’, just like a boxer sticking out the Jab when moving around the ring.

However, during the KArATe section, your

coAcHinG language can be more direct and sharp. This will help set the scene for the multiple disciplines participants will see within a BODYCOMBAT™ class.

The KArATe cHoP plays a strong role in BODYCOMBAT™ 47, featuring in Tracks 1a, 1b, 6 and 10.

Once you have coached the TecHnicAL

PoinTs of the move, reinforce the strike surface (being the edge of the hand) and the target (the side of the neck) Hiii-YAArr!

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The song says it all: Dynamite!

Wow, with such a great ToP HiT, creating FiTness mAGic will be more than

natural as the transition from the Verse into the cHorus is so distinctive. This will help your class feel the excitement early on into their workout.

Match the tone of your Voice to the style and feel of the song.

For example, when the song drops to the quiet section during the Karate Chop,

try not to fight it by sHouTinG at your class. Instead, soften your voice and use

clear and direct vocals.

connecTinG with your members will create a one TriBe feel. Do this by either using their names or praising and encouraging them.

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LOwEr BODY wArMup

1b

Love The Way You Lie

>

4:57 mins

1b

Track focus

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

What is slightly different about this track?

knOw IT? ShOw IT!

?

kICk-BOxIng MuAY ThAI TAE kwOn DO kung fu

3:23

3:26 stand Burn Alright

8x8 A Front stance – KATAInhale – Circle Arms Up Push open palm F Circle R arm B around head Sweeping Knife Strike/Karate Chop into R Adductor Stretch 8 8 8 8 x2 3:51

3:53 really ½x88x8 B L combat stanceR, L Knee Pulse F&B 4 4 4 8x 4:19 Where you going 8x8 B 1 _{R Knee} L Front Kick Pulse OTS 2 2 4 8x 4:45 stand 8x8 A Front stance – Repeat KATARepeat KATA – circle L arm

L Adductor Stretch 32 2x 5:11 Instr (Synth) 4x8C Front stanceL Side Kick

Pulse OTS R Side Kick Pulse OTS 4 4 4 4 2x 5:24 Instr (Beats) 8x8 C1 _{Shuffle L}

Side Kick L Shuffle R Side Kick R 4 4 4 4 4x 5:50 ½x8 R combat stance 4

5:52 Somebody 8x8 B Repeat Knee, Knee, Pulse F&B 8 8x 6:17 Face 8x8 B1 _{Repeat Knee, Front Kick, Pulse OTS}

(Use last 4 cts to move into Front stance)

8 8x 6:43 stand 8x8 D Front stance L Hip Roll

L Knee to L Pulse OTS R Hip Roll R Knee to R Pulse OTS 2 2 4 2 2 4 4x 7:09 (Synth) 4x8 E L Roundhouse setup to L

Pulse OTS R Roundhouse setup to R Pulse OTS 4 4 4 4 2x 7:22 said things 4x8 E1 _{L Roundhouse Kick to L}

Pulse OTS R Roundhouse Kick to R Pulse OTS 4 4 4 4 2x

7:35 come back 12x8 E2 _{Shuffle L}

L Roundhouse Kick Shuffle R R Roundhouse Kick 4 4 4 4 6x 8:18 1x8 8 cts walk to L combat stance

Finish with R Knife Strike 8

TEChnIQuE &

COAChIng

This Lower Body Track has been designed to flow with the energy and atmosphere from the previous track yet still create exercise conTrAsT to lift the heart rate and warm the lower body.

The beats per minute (BPm) in this track

are slighter FAsTer than normal and have

allowed us to create simple and eFFecTiVe FooTWorK, which ranges from Side Shuffles to pulsing forward and back and on the spot. Use this inFormATion to help your Coaching Cues in between Strikes.

Use cues such as: Widen your stance to give you a strong kicking base or, Stay light on your feet to help your agility. This track finishes with the Roundhouse Kick. There are many repetitions, including the Roundhouse setup. Take your time

offering little TiPs And AdVice on setting

the heel towards the TArGeT or how the upper body should move when you kick. Talk about KicK HeiGHTs and what the start and finish positions look like, as these will help open the hips.

Lower Body KATA

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Every now and then, a sonG comes on in the niGHTcLuB and the

crowd all look up at the DJ’s booth and scream with exciTemenT!

There’s a sense of chill in the air and AdrenALine takes over! This remake of Love The Way You Lie is an awesome Techno Rap song that has many opportunities to hook either into the lyrics of the song, the beat or even the Sweeping Knife Strike/Karate Chop.

Let your class connecTion come naturally in this track with the use

of names and give plenty of praise and encouragement! Something as simple as a “YeAH, A GreAT sTArT eVerYone” can go along way in BuiLdinG cLAss numBers.

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2 COMBAT 1

2 Let me Hear You scream

>

5:23 mins

Track focus

The members in my class will understand the essence of Karate, Kick-boxing and Muay Thai.

Name the two feature moves in this track.

knOw IT? ShOw IT!

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kArATE kICk-BOxIng MuAY ThAI

0:00 Intro scream 2x8 Pulse F&B 16 0:07 V1 _ I’m black 10x8 A R Karate Punch x2

Pulse F&B

On last rep, Lunging L Front Kick 4 4 10x 0:41 C scream 6x8 A1 _{R Karate Punch x2}

Step R, Lunging L Front Kick

4 4 6x 1:00 scream 2x8 Pulse F&B

1:07 V2 _ I pull you 10x8 B R Hook x2

Pulse F&B 44 10x 1:40 C scream 6x8 B1 _{R Hook x2}

L Roundhouse

4 4 6x 2:00 scream 2x8 R, L Pulse into R combat stance 16 2:06 V3 _ I’m black 10x8 A Repeat L Karate Punch & Pulse F&B 8 10x 2:40 C scream 6x8 A1 _{Repeat L Karate Punch & Lunging}

R Front Kick 8 6x

3:00 scream 2x8 Pulse F&B 16 3:06 V4 _ I pull you 10x8 B Repeat L Hook & Pulse F&B 8 10x 3:39 C scream 6x8 B1 _{Repeat L Hook & R Roundhouse} ₈ _6x

3:59 scream 6x8 C

Front stance Shuffle R

Double Plyo Push & Lunging R Front Kick Shuffle L

Double Plyo Push & Lunging L Front Kick 4 4 4 4 3x 4:18 scream 6x8 A1 L combat stance

Repeat Karate Punch & Lunging R Front Kick

8 6x

4:39 scream 6x8 C

Front stance

Repeat Shuffle, Double Plyo Push &

Lunging L Front Kick L 16 3x 4:59 scream 6x8 A1

R combat stance

Repeat Karate Punch & Lunging Front Kick 8 6x Outro screeeam ½x8 Finish with extra Lunging L Front Kick 4

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Let me hear you screAm!

This Hard Rock/Metal song is full of THrAsH And AnGrY emoTion! It creates a great contrast from the song in the Lower Body Track, as well as a huge energy lift into the first fight!

This track has been designed to get your participants screAminG and

sHouTinG.

TEChnIQuE

The main feature move in this track is the KArATe PuncH and Kick Combo. It happens four times in total throughout the track.

From a strong, low Martial Arts Stance: • Drive the punch from the waist,

AiminG for your opponent’s cHesT

• Bend both knees and brace your core • Lift your chest and extend your front

arm (KAmAe)

The other feature move in this track is the douBLe PLYo PusH.

Pull the elbows back as you inhale, then

explode both hands forward, contracting the muscles of the chest as you exhale.

COAChIng

This track has three disciplines:

1. KArATe

2. KicK-BoxinG

3. muAY THAi

The essence of BODYCOMBAT™ is inspired by Martial Arts’ AuTHenTiciTY. Change your coaching language to fit the

LooK, FeeL and sTYLe of the movement.

For example, during the Karate section, coach with direct cues. Imagine that you are stepping into the world of Karate! And ask yourself how would a Karate practitioner move?

WHAT TYPe oF Words WouLd THeY sAY? Remember the five principles of Karate within BODYCOMBAT™:

1. Grounded to the floor 2. Posturally upright

3. Show a clear start and stop for every move

4. Stay relaxed until the point of impact 5. The use of the Kiah

Then do the same for a Kick-boxing/Muay Thai:

1. Heart 2. Courage 3. Killer instinct

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3 pOwEr TrAInIng 1

3 make You mine

>

6:48 mins

Track focus

Pushing the enjoyment factor to the limit is the focus for this track whilst feeling like a boxer.

What style of cueing should you use in this track?

knOw IT? ShOw IT!

?

BOxIng

0:00 V1 8x8 A L combat stance L, R Uppercut L Hook 44 8x 0:22 Mine _ 4x8 A1 _{L, R Uppercut} L Hook Pulse F&B 2 2 4 4x 0:33 Instr (Big beat) 16x8 A2 _{L, R Uppercut}

L Hook R Cross x2

2 2 4 16x 1:18 Instr (Light beat) 8x8 B L, R Hook 4 16x 1:41 V2 You 8x8 B1 _{L, R Hook} Cross Jack x2 44 8x 2:02 You 8x8 A2 _{L, R Uppercut} L Hook R Cross x2 2 2 4 8x 2:24 Mine _ 20x8 C L, R Uppercut L Hook R Cross x2 L, R Hook Cross Jack x2 2 2 4 4 4 10x rePeAT seQuence From ToP – R

R Hook to finish

TEChnIQuE &

COAChIng

A BAsic PoWer TrAcK, such as this, need not be complicated!

simPLe directional cueinG, good

Motivational Cues and inTensiTY-LeVeL cHAnGes will see this track being played in your clubs over and over again.

The combination of free-flowing punching and soLid comBinATions creates a sense of huge achievement and a perfect cArdio kicker. During the Hook and Cross Jack Sequence, coach your participants the importance of landing on the heel of the

foot and bending at the knees. This will help shape and tone the muscles of the legs.

Soften your vocals and pull back for a couple of reps as you pre-teach both combos coming together. This will highlight the perfect build in music and

drAmA!

Now that the big beat kicks in, don’t hold back. Let the sPeed And PoWer in your own TecHniQue shine through as this will encourage your members to explode.

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4 COMBAT 2

4 Fire

>

6:07 mins

Track focus

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

What is the name of the new move?

knOw IT? ShOw IT!

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TAE kwOn DO kICk-BOxIng

L combat stance 0:02 Fire _ 4x8 A Rear Knee x2

Pulse F&B

Jab, Cross, Jab on last rep

4 4 4x 0:15 Fire _ 4x8 B Rear Knee

Jump Knee Jab, Cross, Jab

2 2 4 4x 0:28 V1 Alright 9x8 C Step Over Front Kick – Step L

R Rear Front Kick into R combat stance Switch and Shuffle B in L combat stance

1 3 4 9x 0:58 Instr (Guitar) 4x8 B Rear Knee

2 2 4 4x 1:10 Instr (Synths) 4x8 D Step R

L Knee Repeater 2 16x 1:24 V2 sharpen the 8x8 D1 _{L Knee x2}

L Side Kick

4 4 8x 1:50 Br 1, 2, 3 Fire 1x8 Walk F to L combat stance 8 1:53 Hey _ 4x8 B Rear Knee

2 2 4 4x 2:06 Instr (Quiet) 8x8 C Repeat Step Over Front Kick, Stance

Switch, Shuffle B 8 8x 2:33 C Fire ½x8 L combat stance 4 2:35 Instr (Beats) 8x8 B Repeat Rear Knee, Jump Knee,

Jab, Cross, Jab 8 8x rePeAT seQuence From ToP – R

TEChnIQuE &

COAChIng

The neW moVe in this track is called the sTeP oVer FronT KicK.

It is very similar to the Step Over Cross, yet you deliver the BruTAL KicK.

The change in variation of the Kick adds

creATiViTYand a sense of reALism.

This TAe KWon do and KicK-BoxinG

track will not only push your heart rate but will test your balance and condition your legs.

The main focus to coach will be the execution of the Kicks.

During the Step Over Front Kick use cues such as:

• Step your front foot forward • Strike using your back leg

• After you have landed the kick, return back to your original stance

• Take your shoulder back with you • Keep your hands ‘on guard’

The feature combo in this track offers two options for your members.

For the neWer memBers, offer them the double Knee On The Spot combo.

However, for the more exPerienced

members, offer them the Single Knee with the second Knee As A HoP. Remember, this is increasing the cardio section of this track.

Some cues from the DVD were also said in spanish

“insTrucTors, AL Foco AcA, As reGresAr eL HomBroATrAs TAn rAPido comBo PuedAn”

which means: Instructors, the focus here is to pull your shoulders back as quickly as you can.

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This track needs lots of praise and encouragement due to its high cardio

nature, the conditioning and balance challenge, not to mention that there’s a new move.

As you encourage your class, it’s totally OK to say:

“WHen You FirsT TrY these moves you may not get them perfect and that’s OK GuYs – WHAT You’re doinG is AWesome.”

(12)

5 pOwEr TrAInIng 2

5 The Warriors code

>

4:51 mins

Track focus

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

Which three Key Elements will you focus on in this track?

knOw IT? ShOw IT!

?

DIrTY BOxIng

Create a circle of your participants on the floor

0:09 Instr (Bagpipes) 8x8 A Run OTS 64 0:30 V1 _ You’re the fighter 8x8 B R combat stance R Uppercut L Cross 2 2 16x 0:51 Instr (Bagpipes) 2x8 A Run OTS

R combat stance 124 0:57 V2 _ You were 8x8 C Jab, Cross 2 32x 1:18 Instr (Guitar &

pipes) 8x8 D Jab, Cross x2 R Uppercut L Cross 4 2 2 8x 1:39 Instr (Pipes) 5x8 A1 _{High Knee Run F} ₄₀

1:51 Instr (Drum break) 1½x8 E Slow Speed Ball 12 1:56 Instr (Pipes) 12x8 E1 _{Fast Speed Ball}

High Knee Run 88 6x rePeAT seQuence From ToP – L

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Back by popular demand – the circLe track! This short, intense dirTY

BoxinG track has a sense of anger, speed and grit.

With the choreography FAsT cHAnGinG, the cueing in this track should be

simple and directional.

A Good exAmPLe oF cueinG would be:

Freeze, Jab, Cross, right, left, add on the Uppercut and Cross. A noT-so-Good exAmPLe oF cueinG would be:

Freeze. OK, now we have a Jab off the front arm, then you do a Cross off the back arm, then OK – now it’s time to…

Less is more in THis TrAcK.

Once you have set up the basics of the choreography then it’s the perfect time to connect and perform. Essentially, this song is an

Irish Folk Rock hit. With lyrics such as: You’re the fighter! You’ve got the fire, the spirit of a warrior, the champion’s heart, you can’t help but sing and enjoy being in the middle of this ball of punching energy, even though this really is a great social track.

do not let your members slacken on their technique; push them and ensure they maximize the huge cardio benefits from this track.

(13)

TEChnIQuE

The sWeePinG KniFe sTriKe/ KArATe cHoP is the main feature move in this track.

From a Front Stance, perform this Strike with:

• Upright posture • Bent knees

• Start with A-Frame Arms • Inhale during soft KATA • Exhale during the Push • Rotate one arm fully around the

head, working the core muscles • As you strike, rotate your body to

the target and lift your back heel • Finish position should look similar

to that of a Lunge

As you Shuffle to the side, do your

very best to stay LoW in Your

sTAnce as this will work the muscLes oF THe LeGs more. Naturally you and your members will try to ‘cheat’ during this point. Stay diligent with your technique. remember: This is not a recovery track!

COAChIng

Coach the targets of the Kick-boxing combo; it has a Jab to the face, then Jab to the chest – as this will set up your knockout Punch, the Cross to the face.

The PYrAmid To coAcHinG success starts with the most important information.

MuST knOw – First, name the moves and

basic cues

ShOuLD knOw – Then, information on how to

do the move.

COuLD knOw – This is information that

sometimes sound the most interesting as it’s usually full of great information or tips about the Martial Art.

Yet it will also not land unless steps one and two have been achieved; so always

remember the BAsics of naming the moves

first and the direction which you’re moving. Coach the knee bend to ensure the punches from head to chest look and feel different. work the muscLes oF THe LeGs more. Naturally you and your members will try to ‘cheat’ during this point. Stay diligent with your technique.

6 COMBAT 3

6 Feels Like A Prayer

>

6:15 mins

Track focus

The members in my class will benefit from this Kung Fu Kick-boxing-style track.

Name the three stages of the pyramid of success.

knOw IT? ShOw IT!

?

kArATE hung fu kICk-BOxIng

0:02

0:06 _ Life is a I hear you 4x8 A

Front stance – A-Frame Arms KATA (repeat from Warmup) Inhale – Circle Arms Up Push open palm F Circle L arm B around head

L Knife Strike/Karate Chop, facing R side 8 8 8 8 0:13 _ And it feels 4x8 B martial Arts Guard, facing R side

Shuffle R

Shuffle L 44 4x

0:26 V1 _ I hear your 8x8 C

L combat stance Jab Head, Body Cross Pulse F&B

2 2 4 8x 0:52 C _ When you 8x8 C1 _{Jab Head, Body, Cross}

Back Kick R

4 4 8x 1:19 Instr (Keyboard) 4x8 B Repeat Shuffle R, L 8 4x 1:32 _ Life is a 4x8 A A-Frame Arms – Repeat KATA L 32 1:45 _ It feels 4x8 D L Sweeping Knife Strike/Karate Chop L

facing R side Return Guard to face R

4 4 8x 1:59 _ Just like a 4x8 D1 _{L Sweeping Knife Strike/Karate Chop L}

Pulse OTS 44 4x

2:12 PC _ Just like a 8x8 D2 _{L Sweeping Knife Strike/Karate Chop L}

L Back Kick to R Shuffle R, L

4 4 8 4x 2:37 C _ When you 8x8 C1 _{Repeat Jab Head, Body, Cross, Back Kick} ₈ _8x

(14)

7 MuAY ThAI

7 You’re Going down

>

4:49 mins

Track focus

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

This track is only … minutes long.

knOw IT? ShOw IT!

?

MuAY ThAI MMA

0:00 Instr (Guitar) 4x8 L combat stance 32 0:13 Define your 8x8 A L Knee x2

R, L Descending Elbow 44 8x 0:34 It’s been a long 4x8 B Step Over Cross 4 8x 4x8 B1 _{Step Over Cross with Leg Check} ₄ _8x

0:55 (Guitar) 4x8 C L Knee x8

R Knee x8 1616 1:06 Define your 8x8 D L Knee x2

R, L Descending Elbow 4 4 8x 1:27 It’s been a busy 8x8 D 1 _{L Knee x2} R, L Descending Elbow

Step Over Cross with Leg Check x2 4 4 8 4x 1:48 _ This is 6x8 E L Street Brawl Downward Punch 2 24x 2:07 It’s been a long 4x8 Transition to R combat stance

Pulse F&B 248 A-E rePeAT seQuence A to e on L

4:07 It’s been a long 3x8 Transition to R combat stance

L Double Knee, R Double Knee 168 4:18 Instr Yeah you’re the 5x8 L, R Double Knee 8 5x 4:29 Instr (Guitar) 6x8 L, R Running Man 4 12x

Finish L knee to fist

TEChnIQuE &

COAChIng

The step over cross is back, but this time with a deeper focus on the LeG cHecK. After you perform the Step Over Cross,

return back to your stance by LiFTinG THe

reAr Knee and forming a wall between the eLBoW And THe sHin Bone. step over cross with Leg check: • Step the rear leg forward as you punch • Land on the heel of the foot

• Keep the guard lifted

• Step rear leg back and at the same time lift the rear knee

• Back arm stays on guard • Front arm in soft Muay Thai Guard This move is inspired by Muay Thai and adds an extra level of interest to the choreography.

Coach the street Brawl downward Punch

with a focus on keeping the cHesT LiFTed.

This is such a fantastic ‘feel-good’ move, yet often is performed with too much of a rounded back and the target too low. From Combat Stance:

• Lift lead arm • Elbow face up • Fist strong

• Rear arm inside rear leg • Lift chest

• Bend both knees • Strike down and exhale

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The name of the song says it all… Lyrics such as: “With my fist in your face and your face on the floor”, you’re going Down!

you can create a huge brawl feel in this 4-minute, 49-second Muay Thai Track.

So let the insAne BuiLds within the song be the magic-setter. All you need to do is match your vocals to that of the music, find your top end and WATcH THe exciTemenT on Your memBers’ FAces As THeY sHouT For more.

(15)

8 pOwEr TrAInIng 3

8 release me

>

6:54 mins

Track focus

My class will come together and empty their tanks through shoulder shaping combos.

How many single Uppercuts in a row are there in this track?

knOw IT? ShOw IT!

?

BOxIng

0:00 Release me 6x8

Front stance

L, R Shoulder Stretch 48 0:17 Instr (Synths) 8x8 A L, R, L, R Jab

L, R Jab 44 8x 0:39 C Release 8x8 A1 _{L, R Jab} _{2 32x} 1:02 (Beats) 8x8 B L combat stance L Jab 2 32x 1:23 V1 _ I could 8x8 B1 _{Jab x2} Cross 22 16x 1:46 PC noooo 4x8 C L Uppercut 2 16x 1:57 C Release 8x8 C1 _{L Uppercut x4} Jab x2, Cross Jab x2, Cross 8 4 4 4x 2:20 Instr (Synths) 8x8 C2 _{L Uppercut x4}

Jab, Jab, Cross R, L, R, L Scissor

8 4 4 4x 2:44 _ I say 3½x8 Run OTS 28 2:54 (Beats) 3x8 Sprint OTS 24 3:01 Instr (Synths) 52x8 rePeAT seQuence A to c2_{– R}

5:28 PC noooo 4x8 Run OTS

Sprint OTS 1616 5:40 C Release 8x8 A

Front stance L, R, L, R Jab

L, R Jab 44 8x

6:02 Instr (Synths) 8x8 A1 _{L, R Jab} _{2 32x}

TEChnIQuE &

COAChIng

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

ThE hArDEST ThIng ABOuT ThIS TrACk IS

TEChnICALLY nOT TO fATIguE.

And as instructors, what we think we look

like and WHAT We AcTuALLY LooK LiKe

are two very different things.

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

Look for how many times you drop your guard or hit the target either short or off-center.

Do you maintain a good level of fitness? Track 8 is a great time to do this test on yourself as you will be fatigued.

Let this exercise be an opportunity for you to look at what your members see.

BE BrAvE AnD gIvE IT A gO.

fI

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MA

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C

The end, the finish, the final cardio peak is done!

TeLL THem sTrAiGHT – iT WAs A TouGH JourneY

but they survived and they’re

still standing.

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20x uppercuts, the full combo, or

even the final non-stop shoulder-blasting burst all have exceLLenT LiFTs And BuiLds within the song, naturally giving your members the opportunity to give you that ‘woohoo’ feeling.

(16)

9 COnDITIOnIng

9 Beautiful monster

>

4:22 mins

Track focus

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

What is the focus of this track?

knOw IT? ShOw IT!

?

MArTIAL ArTS COnDITIOnIng

MuSIC SEQuEnCE/ExErCISE CTS rEpS

0:00 V1 All my life 8x8 A Hover (knees or toes) 64 0:31 V2 But I don’t mind 4x8 A1 _{2/2 L Pointer in Hover}

2/2 R Pointer in Hover 88 2x 0:46 C She’s a monster 12x8 A2 _{4/4 L Pointer in Hover}

4/4 R Pointer in Hover (option: Lift opposite leg)

16 16 6x 1:31 Br _ She’s a monster 1x8 Prepare Pushup 8 1:35 Instr (Synth) 6x8 B Single Pushup 4 x12 1:58 V3 In her eyes 4x8 A Hover 32 2:13 V4 I don’t mind 4x8 A1 _{2/2 L Pointer in Hover}

2/2 R Pointer in Hover 88 2x 2:27 C She’s a monster 4x8 A2 _{4/4 L Pointer in Hover}

4/4 R Pointer in Hover (option: Lift opposite leg)

16 16 1x 2:42 Instr (Synth) 4x8 B Single Pushup 4 x8 2:58 C _ She’s a monster 4x8 Transition onto back 32 3:12 C And I need 4x8 C Treble Situp Pulse 8 4x 3:28 I don’t mind 4x8 C1 _{Treble Situp Pulse – knees at 90˚} ₈ _4x

3:43 Br _ She’s a monster 1x8 Legs straight up in the air 8 3:47 Instr (Drums) 8x8 C2 _{3x Legs straight in the air Situp Pulse} ₈ _8x

Pointer in Hover Pointer in Hover

option 1 option 2 situp Pulse

TEChnIQuE &

COAChIng

COrE TrAInIng In BODYCOMBAT™ IS

ChAngIng fAST.

BodYcomBAT™ has an exciting Track

9 future, as

ThIS rEALLY IS ThE prOgrAM

ThAT CAn DO SO MuCh wIThIn ThIS SpACE

. Everything from Pushups to different Martial Arts training, specific isolated muscle groups and all choreographed to either Rock, mainstream, Top 40, House, Dance…

In BODYCOMBAT™ 47, THis core TrAcK

HAs A reAL Focus on THe HoVer

with an arm and leg-line pattern. During this move coach the hips and shoulders square to the floor and abs braced to protect the lower back and to prevent the hips from sinking.

As you shift your weight during the

Superman, Press THe ForeArms inTo

THe Ground.

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

(17)

COOLDOwn

10 Just The Way You Are

>

3:39 mins

10 Track focus

Did someone say smile? This is the feeling I want my members to leave with.

What will you coach in this track?

knOw IT? ShOw IT!

?

BOxIng TAE kwOn DO kung fu

MuSIC SEQuEnCE/ExErCISE CTS

0:00 Instr 4x8 Childs Pose 32 0:17 V1 _ Oh her eyes 4x8 A L Adductor Stretch 32 0:35 V2 _ I know 4x8 A R Adductor Stretch 32 0:50 C _ When I see 4x8 B R Hip Flexor Stretch, arms rise O/H

R Hip Flexor Stretch & Twist to L

16 16 1:10 C _ And when you 4x8 B L Hip Flexor Stretch, arms rise O/H

L Hip Flexor Stretch & Twist to R 1616 1:28 V3 Her lips 4x8 C Iliotibial Stretch R 32 1:44 V4 ohh you know 4x8 C Iliotibial Stretch L 32 2:01 C _ When I see 4x8 D L Quadricep Stretch 32 2:19 C _ And when you 4x8 D R Quadricep Stretch 32 2:36 Br _ They way 4x8 E

Front stance L Closed Fist, Low Block L Knife Strike/Karate Chop to R R Closed Fist/Karate Chop, Low Block R Knife Strike to L

8 8 8 8 2:55 QC Face 4x8 R Shoulder Stretch

L Shoulder Stretch 1616 3:12 QC smile 4x8 Chest Stretch, arms open to sides

Chest Stretch, hands clasp behind

16 16

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The final track! Just The Way You Are is one of the best love songs from 2010.

This really is a BeAuTiFuL WAY To FinisH sucH An AmAzinG, HiGH-enerGY reLeAse.

Soften your vocals, feel free to sing along.

Coach the depth in each of the stretches as well as in the breath.

As the heart rate starts to come down, reLeAse THe Tension in the muscles

BC 47 Book - Corrections

RELEASE

47

BodYcoMBat

™

BODYCOMBAT™

– ThE fIErCELY EnErgETIC

MArTIAL ArTS wOrkOuT whErE YOu ArE

TOTALLY unLEAShED AnD EMpOwErED.

ESSE

nCE

ThE

BLAh

BE LOuD AnD hEArD

wE ArE

unITED In Our LOvE fOr MOvEMEnT,

MuSIC AnD ThE purSuIT Of hEALThY

LIvIng, BOTh fOr OurSELvES AnD

Our pLAnET.

AT LES MILLS wE BELIEvE In ThE

DIgnITY Of EACh InDIvIDuAL wIThIn

Our COMMunITY AnD STrIvE TO

rESpECT ThE rIghTS AnD frEEDOMS

Of ALL.

wE ACknOwLEDgE ThAT whAT IS

COnSIDErED ApprOprIATE In

SOME COnTExTS CAn BE EnTIrELY

InApprOprIATE In OThErS.

wE EMBrACE OpEn COMMunICATIOn

wITh Our wIDEr gLOBAL fAMILY SO

ThAT DIffErEnCES Of OpInIOn CAn BE

ExprESSED, AnD COMprOMISES rEAChED.

ABOvE ALL, wE ArE pASSIOnATE ABOuT

DELIvErIng LIfE-ChAngIng fITnESS

ExpErIEnCES, EvErY TIME, EvErYwhErE.

DECLArATIOn

Of InTEnT

Our

Just The Way You Are

>

3:39 mins

10

knOw IT? ShOw IT!

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COnTEnTS

fITnESS MAgIC – COnfIDEnCE

ThE hISTOrY Of MArTIAL ArTS

1a

1b

2

3

4

5

6

7

8

8b

9

10

kEY

CrEDITS

CrEATIng

fITnESS MAgIC

whAT CAn YOu DO On STAgE TO CrEATE MAgIC?

3 COnDITIOnS…

1

fOCuS AnD prEpArATIOn

?

2

COnfIDEnCE

?

3

ExprESS ThAT EMOTIOn

MuSIC = MAgIC

ThE hISTOrY Of

MArTIAL ArTS