NZ Glen : BodyCombat fanatic

Archive for August 2011

Hey guys, below are the dates for the next batch of Les Mills’ releases – as usual these dates are subject to change by LMI (although changes are very rare I’ll let you know as soon as I hear if that happens). If you are thinking of coming bear in mind that this is just after the Rugby World Cup and flights/accommodation could be more expensive as a result so you may want to work around the RWC dates. Should be awesome see you there!

Monday 31st October 2011

  • SH’BAM 7
  • CXWORX 6

Thursday 3rd November 2011

  • RPM 54
  • BODYJAM 60

Well this is the big one! If you’ve not seen my earlier post, as part of the celebration of BODYPUMP 80, the twenty year anniversary of literally the world’s most popular group fitness program, Les Mills asked if I’d be keen to interview the leader of BODYPUMP for the entire globe, Program Director Glen Ostergaard. And, what’s more, I could ask anything. I actually offered to allow LMI to pre-approve my questions and this very blog post in advance and was told that wasn’t necessary – literally nothing was off-limits. How cool is that?!

So, I did what any self-respecting blogger would do, I asked you guys for a hand with the questions; and boy did you help out! In fact between comments on the post, facebook and twitter you guys had 65 different questions. SIXTY FIVE! Which when you think about it makes sense, after all, I live in New Zealand, literally a short drive from Les Mills Auckland City, I’ve attended the last 12 filmings, rehearsals and trials, and even though I’m right here I’m not entirely sure how the whole process works… I can’t imagine how mysterious it is if you live on the other side of the world!

So of course you guys had loads of questions about the choreography process, music selection, where the innovations come from, how the filmings work, how the presenters are chosen, the development of a release, and of course BODYPUMP 80 itself. And yes, the good news is we’ll get to all of that!

But before I jump into it all however you do need to know a bit about release 80 itself. You’ll see that we spent quite a bit of time discussing the release and that’s because this release is very different. The BODYPUMP 80 filming: just. went. off. I don’t think I’ve ever experienced a class quite like it, and doubt I ever will again…

BODYPUMP 80 was presented by Glen O, Mid Thomas, Matty Thraxton, Will Pritchard and Les Mills Jnr. An appropriately all Kiwi line up for a New Zealand born program. The energy in the room was simply electric. I was fortunate enough to be in the second or third row, typically for filmings I will stay at the back of the class and leave the front section for the international guests, but as I knew Glen and I were having this interview the next day I figured I’d stay nice and close. And I couldn’t have picked a better night to do that – the class was NOTHING SHORT OF EPIC. All the team absolutely peaked on the night. If you know Matty you know he pulls out some classic lines, and he was on form alright! Will was the same, in fact I am certain that some of the calls Will made had never been heard before as the looks on the faces of the group as he said them were priceless. They were all absolutely bursting out with laughter during the bicep track – it was hysterical! Impossible to articulate the incredible vibe of the night in words, you’re just gonna have to wait and see!!

As for the release itself? Well Glen has taken the workout to a new level. BP80 has an entirely new degree of intensity, and new dynamic moves that will not only lift your heartrate through the roof, the lunge track has a new move called the Propulsion Lunge that literally sends your body through the roof! (more on that below) I was absolutely gasping for air after that track and without missing a step we immediately moved into the mother of all shoulder tracks (which Mid delivered amazingly). The workout is nothing short of spectacular. I teach 4-5 BP classes a week and I have never had my ass handed to me like that before. I am not exaggerating when I say BODYPUMP 80 truly feels like it marks a new incredibly exciting direction for the program. I could happily explain more about the release myself from my own perspective, but much much better than that and luckily for us below Glen explains exactly how it came to be and where the program is going.

So let’s get into it! If you did ask a question and I didn’t get to it I do apologise. I literally picked Glen’s brain for close to an hour straight, and tried to cover off as much as I could. In reality I could’ve probably spoken to him for three times as long! We did cover all the big stuff though. I’ve got over 20 pages of notes to work from here so I’m going to try to keep it as concise as I can… Read the rest of this entry »

BODYCOMBAT 49 sees two changes to these lists; one change to the longest list, at almost 7 minutes track 5 (Don’t Need) is a BIGGY! Track 4 (Lord of The Rings) also made it only the shortest list at 4:17, and track 2 (Kick in the Teeth) almost scrapes into the shortest list as well, missing out by all of one second at 3:17.

BC49 is definitely back end loaded, with 2, 3 and 4 being short at around the 3 or 4 minute mark, and then tracks 5-8 all being reasonably long. So once again if you’re an instructor keep an eye on your playlist length when you start mixing. Lists follow:


01: Dragostea Din Tei / My Life Would Suck Without You (BC41) 9:48
02: The United Vibe (BC35) 7:11
03: Poison (BC42) 7:31
04: Enter Sandman / Boom (BC41) 7:09
05: Don’t Need (BC49) 6:57
06: Russian Roulette (BC45) 6:48
07: Excalibur (BC42) 7:42
08: Your Shining (Hixxy Remix) (BC44) 8:05
09: Somebody To Love (BC21) 6:05
10: Now We Are Free (BC20) 7:04

TOTAL: 1:14:21


01: Summermelody / Does the Fish Have Chips? (BC34)   6:11
02: Thnks Fr Th Mmrs (BC34) / Energy (BC44) 3:16
03: Revolution (BC2) 4:19
04: Lord of The Rings / Hava Nagila (BC49) 4:17
05: The Anthem (BC42) 2:58
06: Leave Me Alone (BC32)   3:20
07: Run To The Hills (BC33)   3:01
08: Footloose (BC2) 3:46
09: Gonna Fly Now (BC36) 2:52
10: Black Box (BC45) 3:29

TOTAL: 37:29

Since I always publish the BODYPUMP tracklist in its own post with youtube links thought I’d do it again for completion’s sake. Was surprised to see these lists on as usually we have to wait until after workshops begin – like an early Christmas present! Enjoy!

BODYPUMP 79 tracklist

Warmup: Higher – Logan S. feat. Mandy Brewer
Squats: Closer To The Edge – Mekon Garden
Chest: Party All Night (Sleep All Day) – Sean Kingston
Back: Written In The Stars (Sunny Dee Remix) – Jason Born
Triceps: Born This Way – Southern Light
Biceps: Livin’ On A Prayer – Altiyan Childs
Lunges: Grenade (Damn-R Mix) – Jason Born
Shoulders: J’Adore Hardcore (Extended Mix) – Scooter
Abdominals: We’ll Be Alright – Travie McCoy
Cooldown: The Crow & The Butterfly – Shinedown
Alternative 5 – Triceps: If We Ever Meet Again (Hans-O-Matik Bigroom Radio Cut) – Pandora BX

Well I wasn’t going to publish these for another couple weeks but as they’re already on I guess it’s okay! Looks like Born This Way is this quarter’s equivalent of 5, 4, 3, 2, 1 haha. Enjoy!

BODYPUMP 79 tracklist

Warmup: Higher – Logan S. feat. Mandy Brewer
Squats: Closer To The Edge – Mekon Garden
Chest: Party All Night (Sleep All Day) – Sean Kingston
Back: Written In The Stars (Sunny Dee Remix) – Jason Born
Triceps: Born This Way – Southern Light
Biceps: Livin’ On A Prayer – Altiyan Childs
Lunges: Grenade (Damn-R Mix) – Jason Born
Shoulders: J’Adore Hardcore (Extended Mix) – Scooter
Abdominals: We’ll Be Alright – Travie McCoy
Cooldown: The Crow & The Butterfly – Shinedown
Alternative 5 – Triceps: If We Ever Meet Again (Hans-O-Matik Bigroom Radio Cut) – Pandora BX

BODYCOMBAT 49 tracklist

1a. Down – Studio 88
1b. New Divide (M & Ace Remix) – Rivendell
02. Kick In The Teeth – Badlands Inc
03. Barbra Streisand – Northern Accelerators
4a. Lord Of The Rings – Nick Skitz vs Blissphoria
4b. Hava Nagila – Alex M vs Marc van Damme
05. Don’t Need – Hixxy & Technikore feat. Intraspekt
06. Unfaithful (Nivara Remix) – Comeea
07. Na Na Na (Na Na Na Na Na Na Na Na Na) – Swade
08. Turn To Me (Supreme & MOB 2010 Remix) – Trinity
09. Dance With Me – 3OH!3
10. Somewhere In The World – Altiyan Childs

BODYATTACK 74 tracklist

Warmup: Seek Bromance – MasterControl feat. Kiki
Mixed Impact: Life Of A Superstar – Starburst feat. TT
Aerobic: Whip My Hair – Mandy Brewer
Plyometric: Fight For Your Right – Crass Crew
Upper Body Conditioning: Born This Way – Southern Light
Running: Never Leave You – Steve Rage feat. Julija
Agility: Bbbbbbbounce – Breat Soldiers
Interval: Heaven Is A Place On Earth (Mabra Edit) – Mabra
Power: Grenade – Rico Davoli
Lower Body Conditioning: Higher – Logan S. feat. Juno
Core Conditioning: On The Floor – Red Beans & Rice
Cooldown: Let’s Go – Blue Tide
Alternative 5 – Upper Body Conditioning: No Way But The Hard Way – ABCD

BODYBALANCE 54 tracklist

Tai Chi Warmup: Haunted – Poe
Sun Salutations: Frozen – Brian Swadel
Standing Strength: Just The Way You Are – Bruno Mars
Balance: Blind Faith – Life Orchestra
Hip Openers: Every Time It Rains – Charlotte Martin
Core – Abdominals: Rolling In The Deep – Colorbox
Core – Back: Choose You – Stan Walker
Twists: Hold My Hand – Emerald Green
Forward Bends – Hamstrings: The First Time Ever I Saw Your Face – Leona Lewis
Relaxation: Peace – Stanton Lanier
Meditation: Life and Death – Deeper Connexions

RPM 52 tracklist

Pack Ride: Beautiful People (Club Version) – Chris Brown feat. Benny Benassi
Pace: Take Over Control – Martina Lorene
Hills: Born This Way (Kris McTwain Remix) – Other Ego
Mixed Terrain: All In – Badlands Inc
Intervals: Witchcraft – Blau
Speed Work: Disarm Yourself (Club Mix) – Dash Berlin feat. Emma Hewitt
Mountain Climb: Discover (Club Mix) – Paffendorf
Ride Home: Science & Faith – The Script
Stretch: The Lazy Song – Bruno Mars
Alternative 3 – Hills: Rhythm Of The Night (Alex K Remix) – Frisco vs Corona
Alternative 9 – Stretch: Choose You – Stan Walker

SH’BAM 5 tracklist

Party All Night (Sleep All Day) – Sean Kingston
Oye (Spanish/ Pablo Flores Remix) – Gloria Estefan
Show Me How You Burlesque – Mariana Riley
Rhythm Is A Dancer – Stardancer II
Blow – Ke$ha
Born This Way – Southern Light
Maniac – Hiroshi Free
On The Floor – Red Beans & Rice
What The Hell – Avril Lavigne
Turn It Up – Ciara feat. Usher
Firework – Amanda Myers
Something’s Got A Hold On Me – Global Nation

BODYVIVE 20 tracklist

Warmup: Where The Streets Have No Name – Masia
Cardio 1: Let’s Dance – DJ Reflex
Cardio 2: Dancing In The Street – Mondo Libre
Cardio 3: Since U Been Gone – Kelly Clarkson
Peak Cardio: Some Like It Hot – Bodytronixx
Active Recovery: One Of These Nights – Classixx
Dynamic Strength: Whole Lotta Love – Jordan Myles
Integrated Strength: Leader Of The Pack – l’Homage feat. Mid
Hips: That’s Not My Name – The Ting Tings
Core 1: Get Back – Lee Jones
Core 2: Don’t Stop Believin’ – Journey
Stretch: Chuck E’s In Love – Rickie Lee Jones

BODYSTEP 85 tracklist

Warmup: Here I Go – Maximum
Step Warmup: Yeah 3x – Chris Brown
Step Orientation: The Call – Graffiti Girls
Step Athletic: Sure Fire Winners – Solar Collective
Mixed Strength: Who’s That Chick – Ultimate
Power Peak: Jump! – Mickey Index
Step Recovery: Muscles – Annie Lee
Party Step: Show Me How You Burlesque – Carla Cross
Speed Step: Objection – Mirage
Peak: Real Things – DJ Riddle
Recovery/Leg Strength: Uprising – TransNoise
Cooldown/Stretch: Rocketeer – Original Fire
Alternative 8 – Athletic Circuit: Revolution – Colorbox
Alternative 9 – Athletic Circuit: Last Train To Trancentral – Bodytronixx

BODYJAM 58 tracklist

Warmup: Freak (Klaas Mix) – Klaas & Bodybangers
Isolations: Do! Do! Do! – Carte Blanche feat. Kid Sister
Breakin’: It’s Tricky (Jason’s Hocus Pocus Club Mix) – Run-DMC vs Jason Nevins
Shufflin’: Party Rock Anthem – Party Playaz
Future Funk: Beautiful People – Chris Brown feat. Benny Benassi
Future Funk: Do! Do! Do! (Laidback Luke Remix) – Carte Blanche feat. Kid Sister
Recovery: Anything – Musiq Soulchild feat. Swizz Beatz
Turbulence In Paris: Till The World Ends (Instrumental Version) – Britney Spears
Turbulence In Paris: Till The World Ends – Britney Spears
Turbulence In Paris: Turbulence – Arnoud Savant
Turbulence In Paris: Paris (Aeroplane Remix) – Friendly Fires
Turbulence In Paris: Only You (Ken Loi Remix) – Kaskade & Tiesto feat. Haley
Groove Down: She Ain’t You – Chris Brown

CX30 4 / CXWORX 4 tracklist

Warmup: Power – de la Roche
Core Strength 1: Grenade (Cityflash Remix) – Jason Born
Standing Strength 1: Somebody Told Me – White Clouds
Standing Strength 2: Who’s That Chick – East Coast Masif feat. Lisa Perry
Core Strength 2: Rolling In The Deep – Colorbox
Core Strength 3: Sweet Dreams – Beyoncé
Bonus 1 – Warmup: Somebody To Love – Usher
Bonus 2 – Core Strength 1: Smells Like Teen Spirit – Club4Life
Bonus 5 – Core Strength 2: Speechless (Extended Mix) – Pearl

1a. Down – Studio 88
1b. New Divide (M & Ace Remix) – Rivendell
02. Kick In The Teeth – Badlands Inc
03. Barbra Streisand – Northern Accelerators
4a. Lord Of The Rings – Nick Skitz vs Blissphoria
4b. Hava Nagila – Alex M vs Marc van Damme
05. Don’t Need – Hixxy & Technikore feat. Intraspekt
06. Unfaithful (Nivara Remix) – Comeea
07. Na Na Na (Na Na Na Na Na Na Na Na Na) – Swade
08. Turn To Me (Supreme & MOB 2010 Remix) – Trinity
09. Dance With Me – 3OH!3
10. Somewhere In The World – Altiyan Childs

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