NZ Glen : BodyCombat fanatic

Archive for July 2010

BODYPUMP 75 Sizzler

BODYPUMP® fans are already describing the shoulder track on this release as the toughest ever and who would argue?

The opening track – Fever serves as a preview of the carnage to come, as you find the perfect SET position over the punchy big beats. Game on!

Track 2 engages the legs with heavy Squats and sets the tone for the rest of the workout, with a barrage on the upper body and a chest section that lays down a challenge – Press-Ups off an elevated platform.

The first new element arrives in Track 4 – a wider lift grip for Rows that has you feeling the intensity build-up behind the shoulders – then go slightly heavier than usual to target the triceps, culminating with One-Arm Kickbacks for best isolation.

In Track 6, Susan Renata straps on her spurs and holsters, and has some fun riding the range, while working the “guns” to Cowboy Casanova, the real showpiece of this release.

But the levity doesn’t last long. Track 8 gives the shoulders a hammering with the new Rotator Pec Dec move… BECAUSE WE NEED MORE HARDCORE!

Then it’s time for yet another innovation – wider feet set in the Hover position to stabilize and challenge the core as you walk the hands, one by one, to Press-Up width and back.

By the time you warm down, your body will be confirming what those fans already knew.

BODYCOMBAT 45 Sizzler

Think Mission Impossible meets Rocky and what have you got? BODYCOMBAT® 45.

“There’s no easy way out, there’s no shortcut home…” the warmup for this release says it all. Setting the scene for a high-energy, MMA workout that will get you fitter and fighting smarter, this unique, extended warmup has real WOW factor – and by the end of it you’ll be revved up and ready for your first fight.

Entering into the opening round of combat you’ll be fired up by the driving beat of Stephanie Smith’s Back To Innocence. This is guaranteed to get you ready for the happy hardcore base beats of Track 3 – a power track that makes you want to punch really hard!

Following the Mission Impossible-inspired second combat track, you’ll take the energy up a notch and unleash some swift Jabs as you Speed Ball your way through the old classic, Proud Mary. Next up is the techno cover of Rihanna’s Russian Roulette – its explosive chorus will empower you on a whole new level.

When it comes to the Muay Thai Track, if you’re going to go out, make sure you’re Goin’ Out Swingin’. This aptly titled number is the ideal track to throw bombs to, drop hard elbows and strike with the knees. Bringing things to an all-time high is See The Light, an uplifting, energy-packed track that really steps up to the power mark, showcasing a new Power Hook and creating an insane sense of euphoria at the same time!

And to close, we bring back the Alligator Push Up…Yeeouch!

BODYSTEP 81 Sizzler

Simple, fun and physically challenging – the extended blocks of choreography in BODYSTEP® 81 make mastering all the moves a breeze so you can just get down to the business of workin’ it!

Following the straight-up, athletic warmup where 3 really is the magic number, you’ll get straight into strutting your stuff, Cha-Cha-Cha-ing away to the aptly titled flava -filled track, Ego. Then it’s time to bring out the Mexican Wave in Track 3 – of course creating your own stylized wave is a must!

Track 5 is where you’ll put your legs Under Pressure to get the ultimate lower body workout before upping the cardio intensity and unleashing the Nutcracker to the catchy chanting of No Sleep. Here, the extended blocks of choreography make it simple to get the moves perfect.

After catching your breath during the Track 7 recovery, you won’t be able to help letting your hair down, showing off your sneakers and adding your own flair for the ultimate party track, Sneakernight. Next up, embrace 1940s Swing, bring out the Jazz Hands and retain the intensity with vigorous footwork – before getting On A Mission for the final cardio peak.

As things come to a close you Keep Your Body Working with a focus on leg strength and balance, and then the new J-Lo tune Louboutins provides the perfect soundtrack for working the abs with the Walking Plank.

BODYATTACK 70 Sizzler

High-octane fun and fitness combine as BODYATTACK® celebrates its 70th release with a line-up of sweat-inducing singalongs, both old and new.

All tracks from Track 2 onwards offer low impact options to lighten the load on your body and ensure you keep coming for another 70 BODYATTACK® experiences.

Track 1 – Madonna’s Like A Prayer – warms up the bodies and the vocal cords for the sport/strength/aerobic workout to come, while the Bad Romance remix in Track 2 brings you back to the here and now as you engage the legs and the hard work begins.

Track 3 also has Madonna’s fingerprints all over it – a remix of her showdown with Britney Spears on Me Against The Music – and Lisa Osborne introduces a new, exciting ‘Bow Tie’ running pattern that has you exploring all four corners of the room.

Basketball is the featured sport in this release and presenter Bevan James Eyles has you shooting hoops, mixing Power Lunges with a new jumping drill… step in, sideways, fade away, back to the start.

Track 5 is all about strength in the chest, shoulders and triceps. You will ‘feel it’ with a killer upper-body routine that brings in a new move – a Tricep Plank Jump & Walk Feet.

Another remixed golden oldie – A-Ha’s Take On Me – sees the class take on each other in team running, then you’re back into the gym to hone all aspects of your basketball agility, a mix of Lateral Bounces (defense) and Dodge & Pass (offense).

The party really hits top gear with the highlight of this release. Normally one of the toughest sections of any BODYATTACK® class, Track 9 is still hard, but Lisa and Bevan lighten the mood with their hilarious Tina Turner impersonations on Proud Mary, complete with dance moves and a little help from the local Les Mills faithful.

Track 10 reminds you how much you love great legs, featuring Squat Jumps and a little Single-Foot Takeoff ‘layup’ action to continue the basketball theme, before taking it to the floor to strengthen the core and prepare for the game of life.

Then it’s time to reward your effort and support of the BODYATTACK® program by blowing out candles on the anniversary cake!

BODYBALANCE 50 Sizzler

BODYBALANCE® is turning 50 and it’s never been better with a sublime blend of music and choreography that takes you deep into the Yoga experience.

Sade warms things up in Track 1 as we ease through a series of simple moves to the deep tribal feel of Soldier Of Love.

Standing Strength will have you stretching to new limits with a reworked expression of the Warrior 1 stretch – the Lateral Bend. Fortunately, old favorites The Script are on hand to help make anything seem possible with their track Breakeven.

We’re joining the stars of “Avatar” for Track 4 and it’s not just Leona Lewis’ uplifting song I See You that’s courtesy of the award-winning movie. Jackie Mills has also played with the themes, and references the story of the Navi in the choreography.

Track 4 introduces Ujjayi Breathing which is new to BODYBALANCE® but a fundamental practice in Yoga. Imagine your throat narrowing as you use the technique to release stress and calm your body.

The two Core Tracks get straight to the point and are focused on what they do best – working the abdominals and back – before Please Don’t Stop The Rain leads us into a Down Dog Twist in Track 8. This is an advanced move but give it a try. The feeling you get when you master this is incredible – you’re grounded on one arm and get a beautiful twist through the spine.

There’s plenty of drama in the Forward Bends – with a dramatic move to match – and then the emotion of The Bliss’ track, 100 Thousand Dancers, provides the perfect bridge into the final Relaxation.

BODYJAM 54 Sizzler

Fusing Contemporary Dance with Dubstep, Classic Rock and even Shakira, BODYJAM® 54 is yet another electrifying dance party that brings a whole heap of magic to the room.

Kicking off with a blazingly hot Jump Smokers Remix of Jump by Flo Rida, you’ll get the bounce in your body, before launching into Make My Heart, the hottest new sound from Toni Braxton in a long time!

Next up, harness your sophisticated Spanish style to the stomping track Cantina by the Starkillers, before pulling out your certified freak to the driving base-riddled sounds of Natural Born Hustler by The Crookers.

As you let your hair down for the Contemporary Rock block, the technical challenge is in mastering the beautifully long, floating, fluid arm-lines – and then applying that style to Shakira!

Taking things down a notch, it’s time to check out your ghetto superstar to B2K’s Girlfriend before going crazy to the retro club-infused sounds of Global Deejays. The cardio intensity continues through the uplifting Swedish sounds of Avicii and then we put it all in a cocktail shaker and mix up some French-electro-reggae awesomeness! To finish, there’s some serious hip grinding and stretching to the Alicia Keys and Beyoncé hit Put It In A Love Song.

And that’s not all… If you’re looking to change the flavor and attract some new jammers to your class, we’ve got bonus tracks from Beyoncé, Fatboy Slim and Supershake that you can drop into the first half of the class.


RPM 48 Sizzler

Pump up your tyres and adjust your racing goggles… RPM® 48 is taking you out on the road in a battle for survival against some of the world’s cycling legends.

The first of two race stages consists of 10 minutes to get the body really warm, a hill climb and mixed terrain to keep the energy alive, then intervals that will severely test your reserves. Stage 2 involves a series of sprints, before tackling the mountain.

Track 1 sets off behind the pace car, an opportunity to check out your opposition and find a Cycle SET position that will provide the foundation of your workout.

As the route takes you down the Lost Highway, the pace quickens, allowing you to open your lungs, engage the legs and find a spot at the front of the bunch.

The contest begins in earnest as the ‘rabbit’ becomes ‘rabbit stew’ on the first climb, then Glen Ostergaard’s team goes up against Delores Douglas and hers, before powering to the end of the hill stage.

Track 4 offers a chance to refuel, relax and re-energize to a little ‘o-n-e-l-o-v-e’. Too soon, it seems, the pace is back on as you must first catch the bunch, stay with it and then break it up, before repelling a surprise four-man breakaway attempt.

With Stage 1 complete, you can settle back into the peloton and loosen the legs up with a series of sprints to the haunting Waiting… nervously poised for the next challenge.

You don’t have to wait long, for just ahead lies the mountain and a chance to stalk The Master – Spaniard Alberto Contador – through the pack.

It’s Not Over by any means… it’s a war of attrition and only the strongest will win. Are you up for it?

By the top of the mountain, you’ll be grovelling over your handlebars, but hopefully celebrating sweet victory with your team-mates on the warm-down descent.

BODYVIVE 16 Sizzler

Get ready for a fresh, fun release that samples some of the best music from the past four decades and will leave your class buzzing with the satisfaction of knowing they’ve completed a really great workout.

There are options galore with plenty of accessible moves for your new faces and high–intensity alternatives to challenge your most experienced participants too. We’ve highlighted the options with one presenter demonstrating the easier moves for beginners throughout the Masterclass.

We’ve also taken your BLAH feedback on board and deliberately choreographed the Dance Cardio to make it a bit less complicated for new participants.

The core takes center stage and is the focus of attention for four tracks – including the first Abs Track ever in the history of BODYVIVE® to use the VIVE™ tube. Why did we wait so long, you ask!

Track 1 gets us up ‘n the groove with some Boogie Oogie Oogie to warm the joints and lift our heart rates. Gloria Estefan then brings a little sexy Latino flava to proceedings with a mighty mash–up of Merengue and Mambo in Track 3’s Dance Cardio.

Track 4, and it’s time to get social as the cardio picks up and we ‘face off’ on opposite sides of the room – shouting to the top through the Heel Raises as we lift the VIVE™ ball high.

After hitting our cardio peak with a Bad Case Of Loving You in Track 5 it’s impossible to resist a smile as The Hustle takes us through a relaxing take on Tai Chi inspired by “Kung Fu Panda”.

But don’t get too comfortable – you’ve still got Track 9 to go and this is one butt track with bite! Feel that burn and focus on how gorgeous it’s gonna make you. BODYVIVE® is a Hard Habit to Break!

So we’re officially half way through our month-long mini world tour. First stop was Dubai.

Now Dubai is known for many things; its economy; its INCREDIBLE buildings; its culture; even its man-made islands! One thing it’s not renowned for is its group fitness… but perhaps it should be. Make no mistake travelling is tough on the ol’ midsection. You eat out every meal. You sit for long periods on airplanes. And you face jet lag, which can make you feel lethargic which can make you move even less. And, I don’t know about you, but personally I find it very difficult to relax unless I know I’ve exercised – or, have exercise planned at some stage for the day. So, to counter all of that we make a pact to try to get in as many classes as we practically could. In fact, we arrived in Dubai at around 6am, checked into our hotel, and jumped straight online to try to find the nearest class (hey we’d been sitting for well over 20 hours we need to move!) We found a BODYCOMBAT class at a nearby gym and pretty much went straight there. The class was, well, okay. The teaching was good but it was the release of BC44 (you guys probably know my feelings on that release!) yet for some reason they only taught tracks 1-4, 6, 8 then the cooldown. Although we hadn’t paid for the class I’d probably be a tad frustrated if we had… after all why have a recovery track (track 6) if the class is only 45 minutes? It wasn’t much of a workout and I began to wonder if we coming from NZ (the home of Les Mills) we’d set out expectations a bit high.

Stace, Me, Amir and Jo - BODYPUMP Aviation Club

Turns out I needn’t have worried as the following day we were invited to “The Aviation Club“. Now, if you’re ever visiting Dubai this is the place to go. The instructors are without a doubt WORLD CLASS. We did numerous BODYPUMP, BODYATTACK and BODYCOMBAT classes there with a variety of instructors and every single class was absolutely fantastic. Amir, Simon, Linda, Basel and Jo thank you so much for inviting us into your club and showing us how it’s done. I had the pleasure of team teaching a couple of pump classes with Amir, and, well, let’s just say I now know why his nickname is “King Kong” – the guy is a machine! Even with a busted foot he absolutely smashed it! We did our first pump class with him on day 2 of our trip – when we were still on NZ time. The class started at 7:30pm Dubai time, which was 3:30am for us! Not that we’d have noticed, the moment the class started any jet lag we had went straight out the door. The Aviation Club has awesome classes, brilliant members and phenomenal instructors. I can’t say it enough; if you go to Dubai – go to the Aviation Club to train. Experience pump King Kong style! Simple as that.

However, as you can probably tell by the title of this post things didn’t quite stay on that high note. Now I don’t want you to think I’m some sort of crazy instructor critic. I’m not. I know we all have off days. I know we all make chorey mistakes from time to time. To me, accidentally switching out 2-2s for 3-1s in pump is no big deal. Cueing 8 bottom halves instead of two sets of 4s is no big deal. Cueing an upper cut off the front arm instead of the back in bodycombat – at the end of the day what does it matter, we’re still going to get effectively the same workout right? It happens! No biggy. However I do expect a couple of things when I attend a Les Mills group fitness class. Number one, I’d expect the instructor to follow the Les Mills prescribed format (this kinda goes without saying doesn’t it?). I’d expect maybe 95% of the chorey to be correct (again we all have brain farts – its part of the fun!), and I’d expect a certain level of proper technique and proper coaching. I’m not a nazi about this, I realise some instructors have been teaching a lot longer than others and therefore there will be some whose tech/coaching isn’t perfect (hey, I’m pretty new to this teaching thing myself mine needs a lot of work so I can’t talk there!) I also know everyone teaches differently and every instructor is different – but for the most part you do expect a certain level of consistency and professionalism – after all – the instructor has obviously passed their certification in the programme they’re teaching… right?

Well maybe not. I’m going to name names, nor name clubs but a couple of days ago I witnessed without a doubt the worst example of teaching I’ve ever seen. Imagine an instructor who walks in late, turns on the music and picks up the bar. No intro, no set position, nothing. Then imagine that instructor constantly stops their movements to consult their choreography notes DURING the track. Then imagine they make changes the class structure and then teach a warm up (Release Me) as a tricep track and just make all the choreography up! I’m not kidding. Compared to the above their other faults seem minor but I’ll mention them anyway; their 2-2s and 3-1s were indistinguishable (I always follow the instructors timing out of respect – even if it’s wrong – so I paid close attention to this). The chorey on the tracks they didn’t just make up was all wrong, and their tech was dreadful (squats right to the floor, bent over rows right to the ankles etc.). I’ve never experienced anything like it in my life… Stopping midway to read their chorey notes off the floor next to the bench? WTF?!! THANKFULLY we’d downloaded a free pass off the net and didn’t have to pay as the casual rate for this gym was NZ$80 each. Can you imagine how furious you’d be if you’d paid $160 for that class?!

I can only hope that maybe this person was called in, at the very last moment to cover this class and as a result had zero chance to prepare. It still doesn’t excuse some of their actions but it’s literally the only way I can possibly rationalise what happened… even then I’m really struggling to fathom the whole thing.

On the plus side, with two weeks left in our trip the only way is up!

Tracklist for BODYPUMP 75 below. Have linked to the original where an LM cover has been used. For more info on BP75 see my filming post – the shoulder track is EPIC!!!!! 😀

BODYPUMP 75 Track List

1. Fever – OneZeroOne
2. Watcha Say (B-Tastic Remix) – Henry Blank
3. Shut It Down – Pitbull featuring Akon
4. Wherever You Will Go (Handz Up Edit) – Jan Wayne
5. Bad Influence – P!nk
6. Cowboy Casanova – Carrie Underwood
7. I Will Be Here – DJ Lotus
8. Ravers In The UK (Hypasonic Remix) – Manian
9. More – Usher
10. Whataya Want From Me – Adam Lambert

Hey team, following on from my previous post (with all the tracklists) as these have now hit the net below is the BODYCOMBAT 45 track list with links. Couple of points, for Les Mills covers I’ve linked to the original track as best I can. Also try as I have I can’t quite find the remake of Proud Mary used for track 5 – it may be specifically made for BC45 I’m not sure. It’s faster than the original and so different I’ve not bothered linking. For more info on BC45 (for now) see my filming post. Enjoy!

BODYCOMBAT 45 Track List

1a. No Easy Way Out (Radio Edit) – DJ Fait
1b. Are You Gonna Go My Way (Ti-Mo Remix Edit) – Kato feat. Ian Dawn
2. Back To Innocence – Stephanie Smith
3. Because The Night (Breeze & Unknown Remix) – Cascada
4. Take A Look Around – Badlands Inc
5. Proud Mary – Dr John Henry
6. Russian Roulette (Blunatix Meets B-tastic Remix Edit) – Felix DJ
7. Goin’ Out Swingin’ – Turbo
8. See The Light (Styles & Breeze Mix) – Paradise
9. I Can Transform Ya – Chris Brown featuring Lil Wayne & Swizz Beatz
10. Black Box – Stan Walker

Apologies for the lack of posts, I’m currently on the other side of the world (literally!) and have limited internet access due to travelling (lots to write about too!). However these have now hit the net elsewhere so I’ll post them here. As soon as I get a chance I’ll link to all the tracks on youtube too (special thanks to Eugene). Check back soon for more info, and in the meantime enjoy!!

BODYATTACK 70 Track List

1. Feels Like A Prayer 2010 (Clubstar Remix) – M&D feat Hazel
2. Bad Romance – Pandora
3. Me Against The Music – Computer Love
4. Music Is Moving – ClubHouse
5. Feel It – Grid Masters feat. Macka
6. Take On Me – BoomBap
7. Stamp On The Ground – Johnny Condor
8. Battlefield – Vinka Luda
9. Proud Mary – Masia
10. On and On – Anja Solar
11. Holiday – Dizzee Rascal
12. Empire State Of Mind – Chani feat. Paulette

BODYBALANCE 50 Track List

1. Soldier Of Love – Sade
2. Won’t Give Up – Global Nation feat. Simone F.
3. Breakeven – The Script
4. I See You (Theme From Avatar) – Leona Lewis
5. Wanted – Holly Brook
6. Sweet & Amazing – Maximum
7. Hey, Soul Sister – Train
8. Please Don’t Stop The Rain – Mike Stone
9. Vanilla Twilight – Colorbox
10. Here I Confess – Sleepthief feat. Joanna Stevens
11. A Hundred Thousand Angels – Bliss
12. Tally’s Lullaby – Karen Marie Garrett and Eugene Friesen

BODYCOMBAT 45 Track List

1a. No Easy Way Out (Radio Edit) – DJ Fait
1b. Are You Gonna Go My Way (Ti-Mo Remix Edit) – Kato feat. Ian Dawn
2. Back To Innocence – Stephanie Smith
3. Because The Night (Breeze & Unknown Remix) – Cascada
4. Take A Look Around – Badlands Inc
5. Proud Mary – Dr John Henry
6. Russian Roulette (Blunatix Meets B-tastic Remix Edit) – Felix DJ
7. Goin’ Out Swingin’ – Turbo
8. See The Light (Styles & Breeze Mix) – Paradise
9. I Can Transform Ya – Chris Brown featuring Lil Wayne & Swizz Beatz
10. Black Box – Stan Walker

BODYPUMP 75 Track List

1. Fever – OneZeroOne
2. Watcha Say (B-Tastic Remix) – Henry Blank
3. Shut It Down – Pitbull featuring Akon
4. Wherever You Will Go (Handz Up Edit) – Jan Wayne
5. Bad Influence – P!nk
6. Cowboy Casanova – Carrie Underwood
7. I Will Be Here – DJ Lotus
8. Ravers In The UK (Hypasonic Remix) – Manian
9. More – Usher
10. Whataya Want From Me – Adam Lambert

BODYSTEP 81 Track List

1. 3 – Rhythm Twins feat. Yolanda
2. Ego – Alicia Grace
3. Like It Like That – Roger Power
4. She’s A Genius – Spacegliderz
5. Under Pressure – Tommy Fasso
6. No Sleep – DJ Reflex
7. Dance With Me – MC X and TTC
8. Sneakernight – Annie Lee
9. Sing, Sing, Sing – Torto’s NuJazz Steppers
10. On A Mission – Southern Light
11. Keep Your Body Working – BounceBounce
12. Louboutins – Jennifer Lopez
13. Smile – Uncle Kracker

BODYVIVE 16 Track List

1. Boogie Oogie Oogie – Classique
2. Rock This Party (Everybody Dance Now) (Club Mix) – Bob Sinclar
3. Oye – Gloria Estefan
4. Shout To The Top – Pistolet
5. Bad Case Of Loving You (Doctor, Doctor) – BrickHouse Crew
6. The Hustle – Van McCoy
7. Don’t You Worry ‘Bout A Thing – John Legend
8. Feels Like The First Time – Foreigner
9. Let Me Think About It (Club Mix) – Ida Corr vs Fedde Le Grand
10. All Around The World – Lisa Stansfield
11. Forever – Chris Brown
12. Hard Habit To Break – Chicago

BODYJAM 54 Track List

1. Jump (Jump Smokers Remix) – Flo Rida (Feat. Nelly Furtado)
2. Make My Heart – Toni Braxton
3. Cantina – Starkillers
4. Natural Born Hustler feat. Pitbull – Crookers
5. Bombtrack – GhostHunter
6. Objection (Tango) – Shakira
7. Whole Lotta Love – Amber Luck
8. Girlfriend (Pied Piper Remix) – B2K
9. Everybody’s Free (2009 Rework) – Global Deejays feat. Rozalla
10. Cooler Couleur feat. Yelle – Crookers
11. I Will Be Here – DJ Lotus
12. Put It In A Love Song – Alicia Keys featuring Beyoncé Knowles

RPM 48 Track List

1. Your Love Is My Drug – Ke$ha
2. Lost Highway – Southern Light
3. Celebration (Blunatix Mix) – Felix Grey
4. One Love – Pure Essence
5. Brick By Boring Brick – Spacegliderz
6. Waiting – Dash Berlin feat. Emma Hewitt
7. It’s Not Over (Club Mix) – Paffendorf
8. Hey, Soul Sister – Train
9. Replay – Iyaz


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