NZ Glen : BodyCombat fanatic

Archive for December 2009

Sizzlers are out! Enjoy guys – see ya in 2010! 🙂


You are not going to believe what we’ve got in store for you this time! The music in BODYCOMBAT® 43 is a lot more upbeat and has more Top-40 to get you through the workout. The choreography is simple and flows easily from track to track. The release can be described as heaps of fun with exciting sequences and a brand new move.

However, don’t let this fool you. We can tell you from firsthand experience that this is one hardcore Mixed Martial Arts endurance workout!

And here’s some shocking news – BODYCOMBAT® 43 has no recovery tracks! Why? Because we want you to get even fitter. You will be seriously challenged, but stay with the fight – the benefit is that you’ll get into phenomenal shape.

This release opens the door for new and modern Martial Arts to be welcomed into the BODYCOMBAT® family. Try out your skills with the Shoot to take the fight from standing to the ground in Track 4. This move will help you to push over your opponent while giving you a burning leg workout at the same time.

Guess which blockbuster film inspired Track 6? Just watch out for that Back Kick section – it’s gonna hurt, but this ain’t no time for ‘parlay’.

Once we’ve Overloaded your shoulders in Track 8, your new conditioning move, the Tripod Push Up, will have you begging for mercy, making you totally appreciate the extended Cooldown.

BODYPUMP 73 Sizzler

BODYPUMP® 73 is challenging, bordering on punishing, but it will leave you with a great sense of achievement. We’ve got intense isolated work in store for you,especially in the Chest, Triceps, Biceps and ShouldersTracks. Get prepared right now for the huge cardio endurance work in Tracks 2, 4 and 7.

Musically, this release holds a real contrast of genres that will get you through the intensity of the workout. Feel strong and onfident as the chart-topping music pushes you to new limits.

Get ready for big blocks of Singles that will really drive your heart rate up in the Squats Track. The awesome anthem DOA will motivate you to keep going all the way to the end. You’ll not only feel this one in your legs – your heart will be pumping hard too.

It’s a party on the bench in Track 3! Watch out for the days of the week in I Gotta Feeling – a week has never felt so long for your chest. Next is the crescendo of athleticism that is Track 4. Four blocks of powerful back work will take you to a cardio adrenaline-pumping high.

For Triceps, we’ve got isolated work that just doesn’t back off but the massive song will help you make it through. There’s no hiding in this one, evacuate the PUMP floor! Then, get ready for pain in the Biceps – hello ¾ Range Singles!

Smells Like Teen Spirit brings more pain for the shoulders in Track 8, before a new exercise, the Alternate Leg Extension & Twist, spices up Jordin Sparks’ remake of the hit S.O.S.

BODYSTEP 79 Sizzler

BODYSTEP® 79 brings Latino and South Pacific vibes, cardio peaks that will push your heart rate through the roof and possibly the most intense leg burn yet.

We’ve got Boom Boom Pow in Track 1 to really get you warm. Track 2 will have you singing along like a diva to the Freemasons’ mix of Whitney Houston’s Million Dollar Bill. Check out the new arm combo – you’ll feel like a pop star on MTV. You’ll move around the step with some Spanish flava in Track 3. Move like a ‘Torero’ (bullfighter) or a Flamenco dancer. Let’s Get Excited in Track 4. Look out for the surprise Madonna moment!

Moonwalk through Track 5 to Blood On The Dance Floor. You’ll work your lower body, toning and shaping the legs. Add flava by striking a pose each time you hear him scream! Start working your way up to the tough cardio peak in Track 6. Squat Jumps, ouble Jumps, Nutcrackers – Nod Ya Head if you’re gasping for breath already! The low options are there if you need them. Watch out for the great new move in Track 7, the Step Jump. This is propulsion training at its highest! Get up even Higher in Track 8 with some Latino flava.

I Got A Girl in Track 9 is a super-quick Speed Step Track for the boys. Get your feet moving double time with the new Zigzag Combo. The King of Pop is still in the building with the cover of Smooth Criminal in the first part of Track 11. This is possibly the most intense leg burn to date!


Welcome to the exciting, sports-focused BODYATTACK® 68! This program is evolving and we’ve got a challenge for you – the athletic focus means that you’ll need to step out of aerobics mode and enter sport and Personal Training mode. So, DIAL IT UP! Challenge yourself, and your members will be inspired to follow.

We’ll kick off with the huge hit Evacuate The Dancefloor and then Don’t Upset The Rhythm as you’ll Pony your way through Track 2.

Are You Gonna Go My Way? Track 4 brings an inspiring Rock feel that will push you to your first cardio peak, blocking high balls on the volleyball court. Do you like Track 5? I know I Like It! This song will motivate you through all those Push Ups and the Superman stability training.

Game on in Track 7! Get ready for some true American football training with the Dodge Hops and the Heisman, to fend off your opponents. The sports-inspired training is all about improving your speed, agility and fitness. Are you in?

Next, feel the Freedom in the Interval Track. Keep your posture strong and give it all you’ve got in the Knee & Kick Combo. The options are there if you need them.

You are the champion in Track 9. Keep on fighting till the end! We’ve got some intense work targeting your legs, butt and core before we Cooldown to Hold My Hand.


BODYBALANCE® 48 is a journey towards peace.This release will lead you from the epic battle of Ben-Hur, through protest and reflection, and finally into deep understanding and awareness of your body and the world around you.

We’ll begin with a sword-dance inspired by the Love Theme From Ben Hur, and then sink more deeply into our breath than we’ve ever gone before in the Sun Salutations Track.

The Balance Track feels like a massive hug – you’ll understand once you experience this track. You’ll then expand your hip horizons with the 3-Legged Down Dog with open hip in Track 5.

Find your beat in the Core – Abdominals Track. Here’s your chance to break out of the BODYBALANCE® mold and beat your protesting drums on the floor. We are One Tribe!

Begin to wind down into calm to the emotional Before The Worst. Then fall even further with Kelly Clarkson’s Already Gone, before experiencing the phenomenal beauty of our remake of Moby’s Study War.

The meditation to Wildflowers asks for true reflection on the joy already present in our lives – the perfect note on which to end the class.

BODYJAM 52 Sizzler

BODYJAM® 52 is a smorgasbord of style, an assortment of sensations and a cacophony of choreography. This release is so super-awesome that we’ve given you a whole extra bonus block to teach!

That’s right, teach the Dark Block or teach the Bonus Pop Block – it’s your choice! Dubstep or Whitney?

The Warmup is a euphoric journey of movement exploration, before Shakira makes you howl with the Backward Hip Roll in Track 2. Then it’s time to bring your butt to the party in our all-new Merengue track, Gualando by Fulanito.

The Dark Block is unlike anything you’ve ever heard before – it’s phat, huge and driving. The contrasting sounds of Gangsta rap and Dancehall crazy come together in a trailblazing fusion of Dubstep madness.

In the recovery, T-Pain will have you tugging and pulling at your clothes, but no matter what you do, DO NOT TAKE YOUR SHIRT OFF!

Then lose your mind (again) to the hottest music on the planet – Major Lazer is blowing up worldwide with New Age Jamaican Electro Dancehall craziness. Right Hand Hi from Kid Sister comes from the sickest House producers in the world. Then the sounds from Jump Smokers and Vandalism will blow your head off, BODYJAM® style.

Beyoncé brings the party to a close, but don’t forget about the Bonus Pop Block! JT, Britney, Whitney – what more needs to be said? IT’S BODYJAM® TIME!

RPM 46 Sizzler

Welcome to the party! The intense mix of new and old chart-toppers in RPM™ 46 will push you to a calorieburning endorphin high as you become one with the Tribe.

A flashback to the 1990s kicks off our out-of-this-world workout with Jamiroquai’s Cosmic Girl. You know that “tonight’s gonna be a good night” in Track 2 when we really get the party started in the Pace Track. Kelly Clarkson will carry you through your first climbing challenge before you’ll dive deep into Paul Van Dyke’s nurturing song, Home.

Rock your way through the epic Intervals Track with The Pretender using four big gears. Your leg muscles will be burning in the standing attacks! Then slide forwards in the saddle and really push yourself in the sprints in Track 6. Release your mind and your legs to the beautifully internal Sincere For You.

Let’s Evacuate The Dancefloor in Track 7 to truly finish off this party. We’ve got five big mountains to climb before Jordin Sparks and Chris Brown take us home.

BODYVIVE 14 Sizzler

Welcome to the 1980s – get out your leg warmers and leotards! BODYVIVE™ 14 will take you on an uplifting journey through some of the best tracks from this awesome decade. This release is simple, easy to learn and has lots of options.

You’ll get off to a great start, warming up to Wham!’s I’m Your Man, before getting Footloose in the Dance Cardio Track. The Heart Fitness block is a little longer than usual, so enjoy!

The second half of the class is full of challenging legwork that’s going to give you More Than A Feeling in your lower body. Be prepared for lots of Lunges and Warrior 1’s and 2’s. We’ll then stay down in Funky Town and get another six minutes of butt-kickin’ work to get us in fantastic shape!

Express Yourself in the Upper Body Strength Track while singing along to the cover of Madonna’s classic. This is a great chance to strengthen and tone your arms.

You’ll get hit by another old favorite – Rick Astley’s Never Gonna Give You Up – which will get you through the new move in the Ab Strength Track, the Knee Half Circle. You’ll squeeze the VIVE™ ball behind your knees with your toes on the floor and then lift and move your knees in a half circle to each side. Next, get ready for a challenge – we have Chest and Tricep Push Ups in store for you to get rid of the waddle.

Then we’ll finally allow you to Release & Restore to Cyndi Lauper, letting your True Colours shine through.

Hi guys

Have an incredible holiday break and get loads of rest and eat lots and lots of food! Loads to be excited about in 2010 – including next year’s Les Mills GFX later in the year – if it’s anything like last year’s it’ll be one big group fitness party! I’ll let you know more about that later on…

Thanks for your support, comments and facebook friendships over the past year… been awesome to even meet many of you in real life at the various filmings – it’s so wonderful being part of such a motivated, fit, supportive and super friendly community and I can’t wait to continue the party into 2010 and beyond! Have a very merry Christmas and a massively superb new years!

Below is a track I’ve been teaching as an “extra” Christmas upper body warmup in my BODYCOMBAT classes – just made the chorey up myself and was loads and loads of fun! Enjoy and see you in ‘010!!!

Apologies for my lack of posting lately – been incredibly busy finishing up for the year, plus teaching over ten classes per week (on top of my day job) and trying to get my head around bloody BODYATTACK which we launched for the first time ever at my primary gym this week (more on that in another post). However, I’m officially on vacation now (yay!) which gives me time to write my traditional “year in BODYCOMBAT” post (I say traditional as I did write it this time last year – does doing something two years in a row actually make it a tradition?? – well it does now!)

I’d not read my 2008 in BODYCOMBAT post in some time but reading through it does make me realise what a difference a year makes. In my opinion 2009 was a vastly superior year in BC! Why do I say that? Well, for me personally the releases in 2009 (BC39-42) didn’t have one single track that I hated. I’ll be honest – there were some real stinkers in 2008 – “That’s Right” and “Jump” both from BC35 instantly spring to mind, however for me the only track from 2009 I haven’t really liked much was Speed from BC40.

So, following last year’s format, what can we say about BODYCOMBAT in 2009. Well there’s a few obvious points:

  • The return of the evasive side kick! After over a year’s absence the ESK made its comeback in BC41
  • A definite change in ginga technique (no lifting of the front foot, less rotation through the body)
  • The new move “the sweep” in BC42
  • The new “push kick” in BC41 and 42
  • Both extremely long and extremely short tracks
  • The continued use of the new move from 2008 (the esquiva) in BC40 and 42.
  • The return of the jump knee (as an option!) in BC42
  • And, as compared to 2008 a definite increase in the level of complexity

So, highlights/lowlights for me? Well, believe it or not the muay thai tracks definitely represent the absolute best and conversely possibly the least memorable parts of the last four releases. Hardcore Angel is DEFINITELY one of my favourite muay thai tracks ever, and Excalibur 2000 is up there too. On the flip side, since I started mixing (normally 2-3 weeks from release date) from BC40 and 41 I’ve not done Speed or Desolation Row once. It’s not that I hate them per se, it’s more that there’s so many more infinitely better tracks to use and I’ve not ever had a request for them since.

Definitely as far as leg conditioning tracks go Warrior’s Dance is right up there, and the peeps love it – I’m still using it every week since the release.

So overall I think 2009 has been a massively successful year for combat. It’s definitely going from strength to strength here and is as popular as ever (I’m personally running out of hours in the day and may have to look to instruct full time!)  There’s been a huge amount of tracks that will definitely be used for years and years to come. In fact I was going to list them but there’s so many it’s probably just easier to list those that possibly won’t as there’s so few of them (in fact apart from the 2 muay thai tracks I’ve mentioned the only other tracks I’ve not mixed back in are So What and It’s All Coming Back To Me Now both from BC39 – that’s an amazing success rate really!)

How about you guys? Take a look at the track list for the last 4 releases to jog your memory… what were your high points on low points combat in 2009?

Well better late than never – here’s my review of BODYCOMBAT 42. Have a read and definitely let me know your thoughts!

01. Numb (RainDropz! Mix) – Jan Wayne vs RainDropz! / I Do Not Hook Up – Kelly Clarkson

Well – I really like this warm up. It’s just the right length (especially compared to the warm up from BC41 which had Dragostea Din Tei played through twice – I mean that was just too much numa numa!) and I love the upper body remix of Numb. Kelly Clarkson for the lower body warm up for two releases in a row – yeah, possibly could have made a better choice here, especially as it’s the squat track in BODYPUMP 72 – for those of us that teach or do pump as well (and there’s a lot of us) have pretty much more than got the message that she does not hook up. I’ve started mixing in my classes here and I’ve not yet mixed out the warmup as I like it so much – but in pump the squat track was the first track I mixed out for that reason.

I mentioned in the filming post that curiously the only side kicks in this entire release are in the warm up. There’s not a single side kick in any other track… which is a bit of a let down for me as I love them (I’ve done many many years of Tae Kwon Do and Karate and side kicks are a staple in both). Oddly again, there’s zero back kicks in BC42. Yet there were a tonne in BC41 (even a tonne in the warmup in 41!) but there’s not one in 42. Weird huh?! There’s a couple of mindless facts for ya! 😉

02. I Was Made For Loving You – Scooter

My only comment about this track is that it’s a tad too long. I’m not sure if LM can get away with speeding tracks up in their programmes but to my mind this may be a candidate for doing so… or even better perhaps splicing some of the music out (which I’m sure is a big no no). The chorey is just a little too slow. As I said I’ve started mixing in my classes here and this was one of the two tracks I mixed out first. Other than that I like the final combo, double karate punch – backfist – roundhouse.

03. Poison (Al Storm Remix) – Groove Coverage

Great track. Again it’s a long track (in fact it’s literally the longest track 3 ever!) but the movements are fast enough to get away with it. There’s two points in the music here that I absolutely love (well actually four points – but two points each side if that makes sense). The first is directly after the second set of 8 jab-cross/4 hooks combo – the second point which literally gives me goose bumps every single time I hear it is just as the full combo kicks in… love it love it love it!

04. Use Me – Hiroshi Free

This is a Les Mills cover version (a good one too – very true to the original) so yes we have sound effects back! (brings back memories from the combat early days for some I’m sure!) No they’re not over the top – just a mild swishing noise every time we do the new move in BC42; The Sweep.

Now I’m all for innovation but I kinda feel like this move is innovation for innovation’s sake. It doesn’t challenge the body in the way the last big innovation in combat does (namely the esquiva) and it’s not a hard move to do cardio wise… so personally I’d be quite happy not to see it again. There’s another entirely new move in BC43 as well which originates from mixed martial arts in the same way the sweep does, and to be honest I kinda feel the same way about that too. But, you kinda have to feel for Dan and Rach here because they’re damned if they don’t add innovation – and in some people’s eyes they’re damned if they do.

While on the subject of the sound effect – the swish – on the one hand it’s good as it helps the class with timing but for some strange reason LM included a swish for the instructors to precue the sweep/jab/cross combo to and it’s not in the place I’d normally cue the move. I’d normally cue it a few beats before the sound effect so the move has time to land with the participants before they have to do it themselves – but the music forces me to precue it immediately before the combo. Instructors do you know what I mean here?? Just a little thing but yeah – it does bug me.

So, in terms of the track itself, yep it’s another long one and it’s okay – just not my pick of the release. Again – I’m only mixing two tracks out of BC42 in my classes at the moment and this is the other one.

05. The Anthem – Good Charlotte

Well, tracks 2, 3 and 4 were all amongst the longest respective tracks ever so guess what – to counter it this track is short. Really short! Under 3 minutes even! It’s a split room track which is something we’ve not seen in combat for a few releases and I like it. The music’s uplifting – can’t really comment too much on the chorey as there’s not much of it (hehe) but it works. I’ve written about this before and I’ll say it here again – the only issue with these super short tracks (track 5 in BC42 and BC41 are super short) and conversely the super long tracks (track 3 and track 7 in BC42 are the longest tracks ever) is that we have to be really careful when we start mixing or it’s too easy to go well over (or well under) the prescribed class length. If every track in combat was 6 minutes then we’d not have to think at all – but when some are ten (BC41 track 1) and some are 2 minutes something we have to activate the ol’ brain a little more. All good though!

06. Warrior’s Dance – The Prodigy

One word; ouch. The initial quarter turns in this track are tricky; quarter turn to your left – stepping on your right foot… or for instructors quarter turns to our right stepping on our left! But, once the class has got that nailed the key to making this track work is to make ’em go LOW. I must say the word “lower” about ten times when teaching this… and the looks I get back (pure pain!) are priceless. Don’t worry – I’m hurting too!

The track also has the lunge-front kick combo last seen in No Good from BC38, and a tonne of esquivas (Portuguese for pain! – haha just kidding). The track works – I like it a lot. This is a cardio recovery so the heart rate will drop – but that’s a good thing as you’ll need the recovery for what’s coming….

Me showing the jump knee option at our release

07. Excalibur 2000 (2000 Radio Mix) – F.C.B.

Well, 8 minutes of muay thai (okay – that’s what we’re told but to be picky it’s actually 7 minutes 42 :P) This is a solid muay thai – for me personally it’s not quite as climatic as some of the others (yes I’m talking about Hardcore Angel again – I’m sorry but I just love that track so so much!) But this would definitely make my top 10 muay thai tracks and could almost scrape into top 5 (maybe not quite but very close). Features the plyo push-push kick combo seen in Enter Sandman from BC41. I’ve noticed a few people (instructors too) having trouble picking up the push kick and for me the easiest way to explain it is to “cycle” the foot away from the chest. The track also has streetbrawler punches, ascending/descending elbows and a tonne of knees… a tonne of knees. And yes – we can show the jump knee as an option here at the end of the track (the jump knee is my all time favourite move) – however – remember it’s just an option!

08. Miracle (SAD Remix) – Cascada

Short and sweet! Shorter than most power 3s but a great song and great chorey (and trust me if you’ve not done this release you’ll be happy it’s shorter after that darn muay thai!). Love the build up into the double uppers and double hooks… and you can just blast the roof off the gym in the final right-left jab combo. Great track.

09. Fire Burning – Sean Kingston

Should be called abs burning due to the triple crunch move that features in it. Sit ups, c-crunches, the hover and of course press ups at the end. Not the hardest conditioning track ever but not the easiest either.

10. Second Chance – Shinedown

Love this cooldown. I love the song and it’s a perfect end to a fantastic release. Bit of kata (I’m not a huge fan of kata in combat as you may know if you’ve read any of my other posts) but not too much to dominate the track which is great. Possibly my favourite combat cooldown ever simply due to the song.

And that’s about it! BC42 is a great release – overall it has some great tracks and not a single track I don’t like (obviously there are a tracks I prefer over others but seriously not a single bad track). Now, let the countdown begin to BODYCOMBAT 43 which trust me has some absolutely EPIC tracks!!

Two releases down one to go! Had the second BC42 local release this week (was at a different gym). Much like the first one it absolutely went off!

T’is the season for out there themes; my first BC42 release was themed as a ‘Hawaiian Luau’ – this one ‘Christmas’ so costumes were just a little on the crazy side! If you’ve added me on facebook you may have seen these already (if you haven’t please do as I do tend to get the updates there a little quicker).

Anyway a picture tells a 1000 words so I won’t write much else – I’m still working on my BODYCOMBAT 42 review and my BODYPUMP 72 review – I apologise for the delay on those… I better hurry or we’ll be launching BC43 before I’m done! Check back soon – in the meantime here’s some pics 😀

Mel and I before the madness - the hat didn't stay on long - check out the tinsel!

Mid jump knee at the end of the muay thai

Track 5 - split room; over so quick!

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