Archive for October 2009
Hi guys, here’s the latest filming dates for the Q1 2010 releases (2009 Q4 were filmed in July/August). I’m going to try to make both filmings days (last few times pump and combat have been on the same day and they’re split this time – plus I have to go to attack too of course!) Bear in mind these could change (though most likely won’t). If you are planning on coming let me know and I’ll see ya there!!
Thursday 29th October 2009
- 3:15pm BODYSTEP 79
- 4:40pm BODYPUMP 73
- 6:30pm BODYJAM 52
- 8:00pm BODYBALANCE 48
Monday 2nd November 2009
- 2:30pm RPM 46
- 5:20pm BODYVIVE 14
- 6:40pm BODYATTACK 68
- 8:00pm BODYCOMBAT 43
Again if you’re really organised the next batch after this look to be on Thursday 28th January 2010 and Monday 1st February 2010 – so you’ve got a bit of time to plan that international travel!
Here ya go guys Some of the tracks below are Les Mills covers so I’ve linked to the original (except for Beat It where the version used was closer to the Fallout Boy version) Enjoy!
Warmup: If (Freemasons 2009 Re-Dub) – Freemasons Feat. Hazel Fernandes
Squats: I Do Not Hook Up – Kelly Clarkson
Chest: Always Be Here – Dane Rumble
Back: Perfect Day – Cascada
Triceps: Sugar - Flo Rida Feat. Wayne
Biceps: Know Your Enemy – Ricochet TV
Lunges: Gone - Lasgo
Shoulders: Beat It - Xeroxx
Abs: Love Sex Magic – Ciara Feat. Justin Timberlake
Cooldown: Careless Whisper – Badlands
BODYCOMBAT 42 Sizzler
The Muay Thai inspired BODYCOMBAT® 42 transports the class to Bangkok! This release will take you on a Martial Arts journey, from Karate and Tae kwon do to the boxing ring. Fight your way through and hope you’ve got enough left in the tank for the epic Muay Thai onslaught that is Track 7! Sing along to Kelly Clarkson’s I Do Not Hook Up while warming up with Side, Front and Roundhouse Kicks.
Then get ready for Karate and Tae kwon do in a battle of Martial Arts in Track 2! Find out how fit you really are in Track 3. Boxing is the name of the game in six rounds of interval training. You are in the ring and you don’t stop!
Watch out for the new move in Track 4 – the Sweep will knock your opponent out of the way and work your inner thighs at the same time. The class splits into two groups for some social interaction, fighting style, before you’re whisked away to Brazil. You will be practicing the art of defense and attack in authentic Capoeira to The Prodigy’s Warrior’s Dance. Now, what we’ve all been waiting for – eight minutes of Muay Thai! This track will transport you to a dark fight club in Thailand and push your heart rate to unknown heights. It would be a Miracle if you could do the last Power Training Track with the same energy you started with. Your speed and endurance are certainly tested in this track.
BODYPUMP 72 Sizzler
BODYPUMP® 72 is all about making your class stronger,faster. How? By focusing on Bottom Halves and Partial Range movements, the rest phase is eliminated and the muscles are kept under tension for longer. Look forward to a challenging workout and an overall strength blast where active recovery is your only break! Brace your abs and prepare for more Bottom Halves than you bargained for in the Squats Track. Kelly Clarkson will motivate you to keep going with her huge hit I Do Not Hook Up. New Zealand’s own Dane Rumble sings Track 3 – Always Be There. Bottom Halves and Slow Bottom Halves will put your chest muscles under tension for a little bit longer than usual. Ouch! The good news is this will give you results faster. The Triceps Track is sweet like Sugar! Again, Bottom Halves are the name of the game.
Challenge yourself and go a bit heavier than normal in the rocky and upbeat Biceps Track. The Bicep Row returns, attacking your guns from a different direction. It’s back to the legs in the intense Track 7. The Lunges stick with the theme of the release – you guessed it – lots of Bottom Halves that will push up your heart and burn calories. The
Shoulders Track is a tribute to the legend that is Michael Jackson – make sure you watch the DVD for this one! The range of motion in the Singles has been shortened to ¾ Range. Grit your teeth and hang on! Ciara and Justin Timberlake will take you through the Abdominals Track with Love Sex Magic. The mix of deep, lower abdominals work and the Walking Hover will chisel your six-pack and at the same time strengthen your core.
BODYSTEP 78 Sizzler
Get ready to lift the energy to new heights with the athletic BODYSTEP® 78! You will also get the chance to strike some fabulous poses, get funky with the dance flava and, of course, work on your endurance. Stay low and check your posture to Sneaky Sound System’s Pictures in Track 2. You’ll stick with the photo-shoot theme in Track 3, striking poses to Girls On Film while starting to build up the intensity with strong Over The Tops. Turn it up in Track 4! Your heart rate will climb high with the Power Knee Lifts. Look out for new move the Quarter-Turn Curl Combo.
Add some attitude to the lower-body workout in Track 5. MadLab sums it up well with Wiggle It. Let it rip Across The Top in Track 6! You’ll reach your second cardio peak in this athletic track while singing along to She Is Beautiful.
Use Track 7 as a cardio recovery while sculpting your lower body. You’ll feel like you are walking a tightrope with the Lunges and Knee Lifts to Britney Spears’ Circus. Bring on the Party Step Track! It’s your turn to shine and ‘dance with the stars’. Feel the rhythm and get into it with Mambo Cha-Chas and powerful Propulsive Hamstring Curls.
Every little thing about Track 9 is magic! This is the Speed Step Track so lift your knees up and run like an athlete on the sprint track. If it’s possible, reach even higher in Track 10! Rock out with Knee Repeaters and new move the 3 Knee Rocker before working on your leg strength in Track 11 with 1-Legged Squats and the Tree Pose.
BODYATTACK 67 Sizzler
BODYATTACK® 67 is about having fun and finishing the class together as a team! Chart-topper Closer by Chris Crew will get the show on the road leading into the huge hit for track number 2, Release Me . Amp it up in Track 3! Turn up the energy and make the moves bigger in four blocks of work. There is a new combo consisting of three Knee Crossovers and two Single Knees. When you’re ready, add a turn! You’ll finish off this track with 30 seconds of Jumping Jacks to Gimme More. Surrender to the music and Rock It to your peak in the insanely intense Track 4.
Single Lunges, High Knees and Jumping Jacks will push your heart rate through the roof! Come down to the floor to get some Boom Boom Pow in your shoulders, chest and triceps with Pushups, before getting ready for the second cardio block. First, be Number 1 on the studio floor and then it’s off to soccer practice. The class splits into two squads for some agility training and football-inspired moves. Get ready – you are now entering the high-energy phase of BODYATTACK®! Take Me To The Clouds Above will inspire you to reach the clouds and take the intensity higher than you have ever been before! Stay in the zone to push your body through Tuck Jumps, High Knees and Jumping Jacks, while singing along to the cover of The Cranberries’ monster hit Zombie.
BODYBALANCE 47 / BODYFLOW 47 Sizzler
Don’t let the soft and flowing nature of BODYBALANCE® 47 fool you – this is one of the most challenging releases ever created.
Warm up with a series of simple, traditional Tai Chi exercises. The exercises are laid out in an evolving progression, making it easy for your class participants to master the moves. You will be challenged in the Sun Salutations Track.
The new innovation is the 3-Legged Dog, shifting to Plank Pose and then sinking into Crocodile Pose. Find grace and make the movements feel beautiful in Track 4. There’s a gorgeous strength and balance sequence in this track, set to one of the most unusual pieces of music ever used in BODYBALANCE® – Soul Saviour’s For The Windows In Paradise, For The Fatherless In Ypsilanti. The Core – Abdominals Track features very slow, controlled Pilates moves which will put your endurance and abdominal strength to the test. The uplifting song Show Me What I’m Looking For brings back the Bow Pose and Pilates Swimmer Kicks, building back strength in Track 7. There’s also a new pose called the Scorpion, evolving from the 3-Legged Dog. Increase your mobility with the beautiful twisting poses to Beyoncé’s Halo, before coming into the Hamstring work to Annie Lennox’s stunning rendition of Whiter Shade Of Pale. You’ll love the Forward Folds and the Standing Split. Then relax into your own Quiet Place.
BODYJAM 51 Sizzler
BODYJAM® 51 is here to drop a funk bomb on the floor in your club! We’ve got hits from T-Pain and The Ting Tings, the best Gloria Estefan track ever and the hottest House anthems of the year! Track 1, Scared Of Me from Fedde le Grand, is so funky it should be illegal. The first combo comes back strong in the second half of the class, so feel the correct flava from beat one. T-Pain’s track, Freeze, will take you through the Isolation block. This is about feeling your hips from the beginning. Sing along while you get your class to “dance like me”. Get your Swag Swag on to The Ting Tings’ Shut Up And Let Me Go – one of the hottest tracks from 2008. So what is Swag? Swag is your flava.
The style is purely you, and you know you are all over it! Make it oversized and Swagalicious, baby! The new Tribal Salsa routine is a cosmic concoction of Latin styles.
It’s going to fire up your floor and push your heart rate through the roof. Are you ready for the hottest, nastiest Recovery Track ever? Missy Elliott’s anthem One Minute Man is Hip Hop 101. Get yo’ Bounce Bounce on with the Kick Back Step. Surrender yourself to the rhythm and Leave The World Behind! This standout anthem of 2009 is so phenomenal that we’ve included two versions for a full 11½ minutes! Want more jammers on the floor? Use the two complexity levels to grow your BODYJAM® class.
Teach the low-complexity version for at least three weeks before adding in the advanced options. Get your class comfortable with the release as a whole, then start throwing in the advanced options over the next couple of weeks. Save some of the trickier options for later to keep your advanced class participants on their toes.
RPM 45 Sizzler
RPM™ 45 is all about creating awareness of how to use resistance. Show your class how much resistance to use, how to find it, what it feels like and what the benefits are. Also coach your class to ride fast – find the working load and ride the beat! Set off on the open road to the uplifting classic Life Is A Highway. Your heart rate will pick up in Track 2 with three fast sprints and one small climb.
Use this track to find the right working load. Listen to the lyrics in Track 4! Take a leap of faith and close your eyes when you hit the fast sprints to All On Our Own by New Zealand band Midnight Youth. Power equals force times speed. The more resistance you use, the further distance you are going to travel and the more calories you’re going to burn. So switch on to power up! Track 5 is all about razor-sharp attacks. Don’t be fooled by the fun nature of The Prodigy’s Piranha – this is intense and you will be challenged! Quadruple resistance turns and Standing Attacks will push your heart rate through the roof. Speed is the focus for Track 6. Gradually increase your leg speed to this iconic RPM™ track – Bruised Water by Chicane featuring Natasha Bedingfield. Switch from speed to strength in Track 7. Look out for the heavy Power Climbs!
Recover to The Man Who Can’t Be Moved from Irish band The Script. Let the heartbeat drop before stretching and lengthening your muscles to Adele’s beautiful Chasing Pavements.
BODYVIVE 13 Sizzler
BODYVIVE™ 13 has a sporty feel with simple choreography that will make your class get the most out of their workout. Have fun with the new Boxing moves in Track 5 and look out for the new back exercise for GREAT POSTURE in Track 8. Play That Funky Music and build strong legs with the Squat & Hamstring Curl Combo in Track 2. Track 3 is a real classic – Earth, Wind & Fire’s September. Have fun with the Disco moves that will lift the intensity to new heights.
Get ready to stride across the room in the empowering Track 4! The anthem No More Tears (Enough Is Enough) will push you through the Squat with VIVE™ ball throw. Extend and lengthen your body and enjoy the poses, before getting down with the Balance & Leg Strength exercises to Five’s If Ya Gettin’ Down in Track 7.
The combination of one-legged balance work and upper body resistance will really challenge your class to push their limits. Track 9 is all about getting sexy hips! Push through the resistance of the VIVE™ tube to Justin Timberlake’s SexyBack. Lisa Stansfield’s classic This Is The Right Time will take you through the Ab Strength Track. Single and Double Leg Extensions are in the house! The options are there if you need them. Track 11 features Pushups – for the first time ever in a BODYVIVE™ release! Using the VIVE™ ball, you’ll work at your own intensity level. The Bow & Arrow using the VIVE™ tube will work your upper back and build a strong posture. Then Release & Restore to the beautiful words of Because You Loved Me.
01a. Numb (RainDropz! Mix) – Jan Wayne vs RainDropz!
01b. I Do Not Hook Up – Kelly Clarkson
02. I Was Made For Loving You – Scooter
03. Poison (Al Storm Remix) – Groove Coverage
04. Use Me – Hiroshi Free
05. The Anthem – Good Charlotte
06. Warrior’s Dance – The Prodigy
07. Excalibur 2000 (2000 Radio Mix) – F.C.B.
08. Miracle (SAD Remix) – Cascada
09. Fire Burning – Sean Kingston
10. Second Chance – Shinedown
Hey team, just got back from a HUGE weekend in Auckland… arrived Friday morning and went straight to Les Mills Auckland for Dan & Rach’s combat class and was lucky to catch a trial of BODYCOMBAT 43! Yes, from start to finish in all its glory. So you may ask, what was it like?
Well let me start by saying that this was just a BC43 trial – the actual filming isn’t until next month so things could definitely change; Plus, it’s really really hard to gauge a release on just one class. We all know that our opinion of a release changes after we’ve done it 3 or 4 times so bear that in mind as well. However, in saying that I really liked what I saw. I obviously can’t give the game away (or LM will cut parts of my anatomy off and feed them back to me!) but I will say this; The release was tough! There’s no real recovery to speak of – although Dan referred to track 6 as a recovery in my mind it’s not! Unusually track 6 was the stand out track for me (I can’t say I’ve ever said that about a release before) – I absolutely LOVED it!
Also, I’ll be honest, I’ve not really fallen in love with a muay thai track since BC39. The track 7s in BC40-42 in my opinion weren’t quite up to “speed” (haha excuse the pun) – perhaps because the ones immediately before like Hardcore Angel, Party Non Stop and Raver’s Paradise set the bar so high. But, the muay thai in BC43 rocked. So definitely look forward to that! There’s a new MMA inspired move in track 4 that’s sure to get people talking too! I’ll be sure to write some more after the filming to wet your appetite for what’s to come so tune in in a few weeks for that
Catching D&R’s class was a bonus as the actual reason for my being in Auckland was for the BODYATTACK instructor training module. I certified in combat forever ago, and in BODYPUMP last month – so the next challenge was Attack. Unlike the combat and pump modules (which are 3 day) the attack module was only two – but my God – it’s Monday morning as I write this and man do I hurt! The Attack module is massively focused on fitness (I guess because you have to be really fit to teach the programme – there’s just no way around it) so the Attack challenge was a killer and we also had a fitness test (beep test). I’ve never done one of those before and had absolutely no idea what to expect (maybe in hindsight that was a good thing??) however, BODYCOMBAT peeps can hold your head high as they only cardio I do at the moment is combat and I won the fitness test! To my mind that’s a testament to the effectiveness of the LM group fitness programmes – sometimes I wonder if I should be doing more but it seems combat does keep you super fit! And, even though I’ve attended two other modules I really did learn a heap from this one, Georgina Clark was the trainer and she did a fantastic job of breaking it all down – even for an attack virgin like myself. The move from BODYCOMBAT tech to BODYATTACK tech will take some getting used to but practise makes perfect!
So yes I’m now cleared to start teaching BODYATTACK, yay! Look out world!
Now that Attack’s under my belt a lot of my friends on facebook have asked me what’s next? Well I think that could be my lot for a wee while yet… if you want to know why that is just ask anyone who’s ever seen me attempt BODYSTEP or even more hysterically BODYJAM! Not good!!!
Hi guys, firstly apologies for the lack of posts in the past couple weeks. Been crazy busy! Finally did my full BODYPUMP certification on Wednesday (had a Les Mills live assessor so don’t have to send in a DVD) – although it definitely wasn’t one of my better classes (darn nerves!) passed happily so that’s a relief! With combat and pump now firmly under my belt the next stop is BODYATTACK! In fact the module is actually this weekend!
Unlike combat (where I was already shadowing and team teaching classes when I did the module) and BODYPUMP (where I had participated in classes for many many months) I’m going into the BA module almost entirely blind. I’ve mentioned before that there’s only one gym locally here that has BA and the classes completely clash with my own so I can’t attend them, so the only BA classes I’ve ever done are at quarterly workshops and filmings in Auckland – a grand total of maybe 6 classes ever. However I can’t wait for the weekend as I find Attack incredibly challenging and the main gym I teach at is super keen to get attack launched (no pressure on me of course!)
In combat news Dan and Rach are trialling BODYCOMBAT 43 in their classes in Auckland. I’m so jealous! The filming is at the start of November (2nd) and of course I’ll be there with bells on! I know you guys are dying to get the goss on BC42 and I can’t wait to tell you all about it – as you know the post is all written and I just need to hit submit. The great news is that won’t be too far away now! And, since LM have become quite protective of my releasing chorey or music information about the releases what I’ve decided to do is write two posts after each filming – one will have all the specific details (which I won’t be able to publish until some time after) however a second post will detail more my thoughts and reaction to the release – kinda a review without specific details – and I will be able to publish that straight away. I’ll start that format with BC43 as I’ll be able to publish my full post on BC42 very soon anyway.
So a lot going on in the coming weeks! I’ll be sure to tell you all about attack module too. Here in NZ we actually find out what track we are presenting at the module beforehand so I’ll have a couple days to learn the chorey (I have the DVD kit just haven’t really had a chance to study it). I’ll definitely let you know exactly how it all goes!