Archive for April 2011
The latest batch of Les Mills quarterly posters have been released, and well they’re… umm… “different“?
My initial comment is that they look quite “posed” – as in the models look very static. Amusingly upon seeing the BODYATTACK poster and its statement “The Hardest Part Is Deciding To Go” my fellow attack instructor and good friend Rachael said “has the person that came up with that slogan even done a BODYATTACK class?!” – she’s right – with BA getting there is the easy part! 😀
And, again with the low calorie counts too, I was kinda hoping they’d drop those *sigh* …Anyway, a picture says 1000 words (or in this case 8 pictures say 8000 words) so here they are – let me know what you think!
This workout is all about building lean muscle through pressure and pushing you to fatigue in each and every track. Saturday sets a positive tone in the Warmup as you move through the range of motions that prepare you for the rest of the class.
Squats create a Beautiful Monster in three stages, using Singles to drive the heart beat up and then twisting the knife with some strong Bottom Halves.
You’ll instantly recognize the guitar intro and by the end of Track 3, your chest will be screaming at you, so focus on great technique through the pain.
Four Clean & Presses in a row throw down the “cardio kicker” challenge to the back, while very quick transitions give the Triceps no respite in Track 5. Likewise, the introduction of Bicep Rows mean you don’t get a chance to relax … there’ll be no raising of the glass afterwards!
Track 7 will set off the fireworks in your legs with an overpowering sequence of Squats – Lunges – Squats – Lunges – Squats – Lunges – (gulp!) more Lunges. You’ll be a little shaky on your feet, but next stop is Africa for a three-pronged attack on your shoulders – Deltoid Raises, Side Raises and Overhead Presses.
But Please Don’t Go just yet … what about your abs? We’ve got some Side Oblique Crunches, Crunches with a Pulse and Hover, forward and back.
By the time you stretch and leave, the past hour will seem like Just A Dream … except your body will be telling you otherwise.
Things kick off with a fun yet effective Warmup set to the catchy pop beats of In My Head and Airplanes before the huge guitar builds and crazy drum sections of Smooth Criminal get you all fired up – and pulling out some seriously slick Tai Kwan Do moves.
We Dance On sets the scene for intense boxing training with the introduction of a new step and weave and a big focus on footwork. When the energy and electricity of Track 3 comes to a close then it’s time for the thigh-punishing Caporeira of Track 4. Here the combination of Esquivas, Lunges, Double Knees, Side Kicks and Front Kicks make getting through the five minutes of Come In Hard a real challenge!
Round 5 is where you need to grit your teeth and dig deep as a series of powerful Punches, Hooks and Jabs bring your shoulders back to the party. Remember, this is pure boxing, so act like a true fighter and push yourself until the bell sounds!
During the catchy beats of Drummer Boy you’ll lose yourself in the rhythm as you get your balance going and work those butt cheeks. Then, after upping the intensity with a series of Muay Thai combos that will lift your heart rate and totally blow you away, it’s time for power-packed Jabs, Uppercuts and Hooks as you unleash all you’ve got to the sounds of Everywhere.
As The Time starts playing the energy comes down a notch, but the challenging abdominal work means you’ll still be feeling the burn – after all, if you’re fighting strong in your core it will make a difference where it matters most!
Well amazingly this time has rolled around already! As you may know I always hold off publishing the tracklists until either workshops begin – or when they hit the net on other websites. Well both has officially happened! This quarter each year the tracklists hit the world a little sooner than usual due to the FILEX fitness event in Sydney – LM always seem to combine this with a workshop which means Australians see the releases before anyone else (some gyms in Queensland have released already! Nice!).
For my initial thoughts on BODYCOMBAT 48 see my filming post (yay for an AWESOME track 5!!!) and the BODYCOMBAT 49 filming is just days away so check back for more info on that! Track list follows – love to hear your thoughts and enjoy! 🙂
BODYCOMBAT 48 tracklist
1a: In My Head (Kris McTwain Remix Edit) – Henry Blank
1b: Airplanes (Kris McTwain Remix Edit) – Groove Chasers
2: Smooth Criminal – Badlands Inc
3: We Dance On – Subz Project
4: Come In Hard (Don’t Like Rock ‘N’ Roll) – Hardknox
5: If I Were You – Breeze & Ritmen
6: Drummer Boy (MoDrums Remix) – Alesha Dixon
7: The Last Fight – Bullet For My Valentine
8: Everywhere (Breeze & UFO Remix) – Master Blaster
9: The Time (Dirty Bit) – Red Beans & Rice
10: The Silence (New Single Mix) – Alexandra Burke
Here’s the times for the next batch of Les Mills filmings, including BODYCOMBAT 49 and BODYPUMP 79 – very exciting I’ll update you afterwards and if you’re going I’ll see ya there! (hey check out how late the classes are running – I wouldn’t expect to leave until 11pm on the Wednesday – OMG!)
Wednesday 27 April 2011
- 3:00pm BODYBALANCE 54
- 4:30pm BODYPUMP 79
- 6:00pm BODYSTEP 85
- 8:30pm SH’BAM 5
- 9:30pm CX30 4
Monday 2 May 2011
- 12:30pm RPM 52
- 3:30pm BODYVIVE 20
- 5:00pm BODYCOMBAT 49
- 7:30pm BODYATTACK 74
- 9:00pm BODYJAM 58
I’ve written about this before but I felt the need to write a quick post about it again as there still seems to be some confusion about whether BODYPUMP is a “muscle building” workout or not.
Recently there was yet another post on the Les Mills forum about BODYPUMP and building muscle – though this time even worse the concern was that Pump would actually “make me lose my muscle mass due to the high reps”! Now of course the correct answer should be “don’t be ridiculous” yet an experienced poster actually replied with “Pump shouldn’t make you lose too much mass”.
Wait what? You shouldn’t lose “too much mass”?!! WTF?!
There is absolutely zero doubt BODYPUMP builds muscle. As I said in my previous post on this subject – for the past 2 years the ONLY weight training I’ve done is BODYPUMP – outside a Pump class I don’t lift weights at all – ever. And if you doubt its effectiveness at building muscle take a look at the two pics below. Both were taken at BODYCOMBAT launches, one in 2009 and one in 2010 – one before I started Pump – and one after:
There’s a 7 kilo difference in bodyweight between the two pictures and it’s all because of BODYPUMP! In fact, it’s been a few months since that second pic and Pump is still working and if anything I’m actually leaner and stronger!
There’s definitely some confusion about this out there as in the latest BODYPUMP release Les Mills actually included some new research showing that the type of training we do in BODYPUMP achieves the same results as heavy weight training! One group lifted 90% of their max weight – the other 30%, to quote Les Mills;
The researchers observed changes in the muscles of both groups and these changes were sustained for longer after the workout in the low-weight group!
Yes you read that correctly. As LM point out – the key is fatigue – in short BUST YOUR ASS in every pump class and you will transform your body! This doesn’t mean ladies will bulk up like bodybuilders – but you will tone muscle, lean strong muscle that will boost your metabolism and change your physique.
This may sound like an informercial but to be honest I’m a little frustrated by the myths and rumours out there. The key is to make sure you push yourself and the results will come. I’m absolutely convinced it’s one of, if not the most effective ways to get in shape. It’s 60 minutes smashing every muscle, then getting out. No mucking around, and best of all it’s fun!
So to be crystal clear about this – BODYPUMP works. Trust me I’m living proof – It’s the ONLY weight training I do and I’m in the absolute best shape of my life …and I’m 36!