NZ Glen : BodyCombat fanatic

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Q2012-CX-Works_A2-POSTER-P2Another one on the list. Usually Les Mills would have these on their website by now – I’m more posting these to get you all off my back! 😉

The four programmes I’ve posted are the ones I teach, I should have the others soon and I will post them when I can so we’re slowly getting there! Enjoy!

CXWORX 10 tracklist

1. Turn Up The Love – Body Language
2. Fire Inside (Original Mix) – Gemini (UK) feat. Greta Svabo Bech
3. Shot Through The Heart (Power Remix) – Power Music
4. Hero – Skillet
5. Euphoria – Usher
6. Me & You – Hall Syndicate

Bonus 2 Everybody Get Up (Bombs Away Remix) – Jam Xpress & Seany B
Bonus 4 Pound The Alarm – Natural Habitat
Bonus 6 Perfect Nightmare – Laid Back


Below are the sizzlers for the second batch of 2009 releases. Looking at these there’s quite a few programme track double ups so I’ll post the full tracklists for all these as soon as I have them… enjoy!



Hernan in the latest BC poster

Celebrate 10 years of your favorite Martial Arts-inspired program with BODYCOMBAT® 40! A great mix of Martial Arts disciplines will ensure you’re challenged both physically and mentally with a larger variety of Strikes and Blocks to really keep you on your toes. There’s a great mix of old and new styles of music with a couple of bring-backs, a nod to the past and a hint of the future.

By the time you reach Track 2, you’ll have experienced Kick-boxing, Karate and Tae Kwon Do, and you’ll be ready to pull out your best Bruce Lee or Jackie Chan impersonations to I Know Kung-Fu. The Boxing ring reckons in Track 3 before your legs are challenged in Track 4 with three conditioning blocks – first the Kick KATA followed by the Esquiva, then the Jump Kick is unleashed. Let loose and have fun in Track 5 with Tutti Frutti but don’t be fooled by the sing along nature of the song – you’ll be firing up the energy and throwing some power shots.

Refocus your technique and re-center in Track 6 to Nickelback’s Burn It To The Ground before the onslaught that is Track 7. Speed by name, speed by nature – you’ll be unleashed in the Descending Elbow Sequence. There’s one goal in Track 8 and that’s to completely empty the tank – you’ll punch until you can’t punch any more. In Track 9 there’s a new move – the Komodo Dragon. It’ll challenge your core to the max but fear not – recovery is near with soft KATAs to Kings Of Leon’s hit Use Somebody. Stay with the fight!

BODYPUMP 70 Sizzler

Latest BODYPUMP 70 poster

Latest BODYPUMP 70 poster

The key focus of BodyPump 70 is perfect timing. This means your body spends more time under tension and this will get you shape fast! The music in this release really ‘goes off’ – and keep an ear out for beats you’ve never heard before in BodyPump.

Game on in the Squat Track! Challenge yourself with more resistance. Don’t be fooled by the slow start and the Pop-Rock nature of the track – the back half bites hard with four sets of Singles and Bottom Halves back-to-back to finish! Go a little bit heavier in the Chest Track – Infinity 2008 is awesome and builds anticipation before you pump it! The new tempo means your muscles will be under tension for the maximum amount of time.

True Believer will inspire you to give it all you’ve got in the Back Track, before Christine Aguilera’s Keeps Gettin’ Better drives you through the Triceps Track. You don’t need but get ready to feel the burn in the Pushups and Kickbacks! Rock through the Biceps Track with Nickelback’s Gotta Be Somebody where Singles are the name of the game.

Take a deep breath before the Lunge Track. Sash! is back for this endurance track that is VERY intense and includes Lunges and Squats with heavy weight. Ouch! Another classic Rock track is in the house with Thunderstruck motivating you through the Shoulder Track. There’s a new move in the Abdominals Track – The Rotator Plank. Kanye West’s Love Lockdown is unlike any Abs Track – get ready for a dark, dim, sexy beat!


Latest BODYATTACK 65 poster

Latest BODYATTACK 65 poster

BODYATTACK® 65 is about challenging yourself and your members, and providing enough options so everyone can achieve their personal best! The music will keep your energy levels high and you’ll be moving continuously with hits from Fall Out Boy, Vanessa Hudgens and Lady Gaga. That’s Not My Name provides the perfect energy for Track 2. This track has something for everyone with numerous options for both beginners and advanced members. You’ll be on fire in Track 3 with a huge amount of energy coming from the big moves and big music. You’ll reach your first peak with the new Squat Jump in Track 4, Tubthumping, before hitting the upper body with the Walking Back & Forward Plank in Track 5. This is a different way of conditioning the core and shoulder girdle stabilisers with gentle lengthening of the hamstrings as you move backwards and forward. Sing along to Rhythm Of The Night in Track 6, while getting up close and personal with your members as the class comes together on the floor for the Running Track. There’s work to be done in Track 7! Welcome on the tennis court! Be light and lifted in the Run and low and strong in the Bounces, like you’re waiting for a serve! Track 9 is challenging, with the energy pumping all the way from start to finish, but you’ll be motivated to keep at it with the aptly named Jump. An awesome peak for an awesome result!


Latest BODYBALANCE 45 poster

Latest BODYBALANCE 45 poster

The focus in BODYBALANCE® 45 is on breathing and letting go. There are plenty of options to enable you to really enjoy the class and experience it with your mind and body. You’ll love the fresh, new music which includes Jem, O.A.R., Pink and Dido. You’ll feel like you’re doing Tai Chi in the park in the warmup to Moby’s Hyenas. We set up the leg pattern in the first sequence then add in fluid, relaxed arm movements. Track 2 is a little different with the first two Salutations like warmups with a simple flow before progressing – rising into Warrior 1. The challenge in Track 3 is to use only the muscles you really need. The drama comes during the chorus of Snow Patrol’s Crack The Shutters when you rise to Sun Warrior. Evolve further into your poses – the Aeroplane, Eagle Pose and Star Pose – in Track 4, before focusing on the best alignment to maximise flexibility in Track 5. A long Frog Pose finishes the track. We use PNF stretching which is a combination of passive stretching and isometric contractions designed to increase flexibility more rapidly. Track 6 is fun! There’s a great sequence of Pilates moves which will ensure your core gets a tough workout. Look forward to new move the Seesaw in Track 7 which strengthens the muscles that stop you slouching. Twisting to James Morrison’s You Make It Real and Beyoncé’s Ave Maria is a real treat – look out for the new extension in our Lunge Twist. To finish the class, your body is relaxed from the outside inwards, then energy is restored with breath from the inside out.

BODYJAM 49 Sizzler

Latest BODYJAM 49 poster

Latest BODYJAM 49 poster

BODYJAM® 49 blurs the lines between dance class and studio workout. The authentic Latin styles in the Smooze Salsa, the long floating lines of Street Jazz, and the uplifting basic steps of House Dance are gonna have your class sashaying, swivelling and screaming like never before! Of course, now you get two options of funk you can drop on your class and when they start wanting more, you can deliver with the advanced options. Is there a better way to start a workout than with a seven minute Freemasons’ remix? Swing your hips, add some flava with a hand clap, then Rock it out in the chorus. The Smooze Salsa to Joy Enriquez’s classic Latin anthem will get the room sizzling before the high-speed Samba to Loaded introduces the Ricky Martin Revival you’ve been waiting for! Combining classic dance studio style with the hotness of Hip Hop is where our Street Jazz takes over. Kanye West, Keri Hilson, Lil Wayne and Beyoncé push us through one incredible fly-though-the-air, ‘please can we do it one more time?’ routine. Then we’re Burnin’ Up Ze ‘Ouse with authentic house steps which will take your class on a musical journey they won’t want to leave. The key is to keep it small – the steps are simple but the speed will create a little chaos in your class! New moves Freeze & Go and the Swivel Turn are added before you rip off the roof to the hugest Britney remix you’ve ever heard. You’ll feel like you’re sashaying across a BODYJAM® cloud of funk, like your feet aren’t even touching the ground!

RPM 43 Sizzler

Latest RPM 43 poster

Latest RPM 43 poster

Pace and push – or speed and resistance management – are the main focuses of RPM™ 43. You’ll be introduced to the concept of base resistance versus working resistance and in Tracks 2, 4 and 6 you’ll be managing your resistance to help you stay on the beat for longer. This, combined with some awesome new music, will really get that heart racing! You’re eased into the workout with Ne-Yo’s Closer. Take the time to set up the correct cycling position and become familiar with the base and working resistance. Your heart rate will lift in Track 2 with the two one-minute intervals. Katy Perry’s Hot n Cold will have you singing along before the hard work hits in Track 3. The Killers’ Spaceman will help you through the three short, steep phases which are followed by one power effort. Snow Patrol’s Take Back The City is a great track to catch your breath to during the cruisy climbs but get ready to push yourself in the sprints. The Prodigy are in the house driving Track 5 – a big song, big sound and intense interval training track. There are four efforts on the flats in the hardest gear which will have you gasping for air. You get the chance to flush your legs and recover in Track 6 – but don’t get too comfortable as there are two big, one-minute speed work-efforts. The key to surviving Track 7 is to manage your intensity wisely. Go big but pace yourself as you’ll need to put in a huge effort to make it to the top. Two short 30-second efforts are followed by two 90-second strength endurance phases. Your hard work is rewarded with a ride home to Broken Strings – James Morrison’s beautiful hit featuring Nelly Furtado.

BODYSTEP 76 Sizzler

Latest BODYSTEP 76 poster

Latest BODYSTEP 76 poster

Welcome Space Cadets! The space and time travelling themes in BODYSTEP® 76 are out of this world – you’ll really need to get your imagination going as you enter the BODYSTEP® zone! Christina Aguilera sums Track 2 up nicely with Keeps Gettin’ Better. The Rocker – a great warmup for your hip flexors – makes a welcome return, before you lift the heart rate and add some flava in Track 3. Track 4 is simple and athletic – turn up the heat and pick up your feet. Intensity will be lifted with Jumping Jacks and High Knee Runs. Get ready to shoot some hoops in Track 5. The Squat Taps will fire up the gluteals before you leap high for the Slam Dunk – it’s a great mix of strength and cardio work. You’ll love the Moonwalk in Track 6 to Venus Or Mars before your gluteals are challenged once again in Track 7 with the Back-Stepping Lunge & Half Squat Combo and the Repeater Combo. Have some fun with the Beyoncé-inspired Party Step Track – make sure you bring some Single Ladies (Put A Ring On It) attitude to your moves. You’ll enjoy Track 9 which is also a flava track – performance is in the house with The Time Warp! Track 10 is all about power with Repeaters, Over The Tops and advanced move Moonwalk Part 2. After grueling core-conditioning and leg-strength exercise and a triceps workout, you’ve certainly earned your warm-down to The Pussycat Dolls’ Space. So dust off your moon boots, get ready for takeoff, and enjoy!

BODYVIVE 11 Sizzler

Latest BODYVIVE 11 poster

Latest BODYVIVE 11 poster

BODYVIVE™ 11 uses patterns, themes and concepts throughout the release, making it easier to learn so that you can have maximum amounts of fun! You’ll want to sing along as soon as the music starts with popular hit from Priscilla Queen of the Desert’s Finally. Track 1 focuses on depth rather than direction and you’ll warm up in no time as you drop lower in the Step Touch and progress the Tap Repeater to Knee Repeater. Track 2 is called Jump but do the opposite – get low, again focusing on depth in the legs to increase the intensity. You’ll definitely be feeling it in your butt and thighs! The theme for Track 3 is Latino and you’re dancing with Ricky Martin! Look forward to new move the Braid Step to which you’ll add the Salsa and push that heart rate up. You’ll be working hard for your fitness in Track 4 before reaching your cardio peak in Track 5. Billy Idol’s Mony Mony will motivate you to keep building intensity during each block of work – it’s tough but rewarding! Your hamstrings get a well-deserved stretch in Track 6 where you’re introduced to two new moves – the Warrior 1 and Sun Warrior. Both balance and leg-strength are worked in Track 7 – and you may be tempted to bust out a couple of Broadway moves to New York, New York. A new setup in Track 8 means you’ll perform the Side Raise with precision, giving you toned, strong shoulders. Sing along to Track 9 – Don’t Cha – while working on your hips and thighs. The Pelvic Lifts in Track 10 will really target the deep abdominals and you’ll be having the time of your life (as the song suggests) in Track 11 as you continue to work your core. New move the Sphinx is great for core stability. Relax, release and celebrate a great workout to Prince’s Diamonds & Pearls.

Had a few requests for other Les Mills programmes track lists so here ya go – the complete list for the latest batch of releases (use the following links for BODYCOMBAT 39 and BODYPUMP 69 – all other programmes follow).


01. Bridge Over Troubled Water – Mike Stone
02. Don’t Give Me Your Life – Romy Koolhouse
03. Do You Wanna Funk? – Linda E & Trance Pacific Express
04. Crank Dat – MC X
05. Hot n Cold – Katy Perry
06. All I Ever Wanted – Daytripper
07. C’Mon C’Mon – Norwegian Wood
08. Something Good ’08 – Club4life
09. I Need A Hero – DJ Capricorne feat. Lisa Lowe
10a. Cry For You – September
10b. Disturbia – Rihanna
11. Just Stand Up! – Various Artists


01. Can You Feel It – W.L.E.M feat. Anya & Pl Joe
02. How Far We’ve Come (Rosario & Craig J Rock Mix) – Matchbox Twenty
03. Walk This Way – Danger Crew
04. Free Your Mind – TTC & Powerhouse
05. (I Can’t Get No) Satisfaction – Ronni Reactive & Ant P
06. Start All Over – Carla Cross
07. 4 Minutes – Martina Lorene
08. Turn It Up – DJ Zoom Zoom
09. Holiday – Maximum
10. When I Grow Up – Sadie Mack & Reflex
11a. No Stress – Double Time
11b. Dangerous Remix feat. Sean Paul – Kardinal Offishall
12. One Step At A Time – Jordin Sparks


01. Make A Wish – Conjure One
02. Desert Rose – Sting
03. The Heart Of The Matter – India Arie
04. Immaculate – Seal
05. Valerie – Amy Winehouse
06. Disco Lies – Moby
07. The Look Of Love (Madison Park vs Lenny B remix) – Nina Simone
08. Love Remains The Same – Gavin Rossdale
09. Lift Me Up – Kate Voegele
10. L’Origine du Ki – Vincent Bruley


01. Closer (Stonebridge Club Remix) – Ne-Yo
02. Dance Wiv Me – Dizee Rascal feat. Calvin Harris & Chrome
03. Pa-Kumpa!! – Daddy Yankee
04. Krazy – Pitbull feat. Lil Jon
05. In Person – The Pussycat Dolls
06. Are You Gonna Be My Girl – Jet
07. Minnie The Moocher – The Blues Brothers
08. Danc’in Fool – Gary Wilmot
09. Nobody – Ne-Yo
10. Hi Friend – Deadmau5 feat. MC Flipside
11. When You Touch Me (Bart B More Mix) – Freemasons feat. Katherine Ellis
12. Where’s Your Head At (Klass remix) – Jean Elan
13. I’ll Be Your Baby Tonight – Robert Palmer & UB40

RPM 42

01. I Could Have Loved You – Lighthouse Family
02.  Dance Floor Anthem (I Don’t Want To Be In Love) – Good Charlotte
03. Right By Your Side – N-Force vs. Darren Styles
04. Human – The Killers
05. New Future Weapon – Billy Idol
06. Going Wrong – Armin Van Buuren & DJ Shah feat. Chris Jones
07. Because The Night(Manox Remix) – Cascada
08. With You – Chris Brown
09. You Make It Real – James Morrison

Sarah Palin is an idiot. Now I know in the US this probably isn’t news but down here in NZ it’s a lot harder to see anything but the mainstream media portrayals of her as a hot, seemingly very popular figure whose been a sudden shot in the arm for the McCain campaign. But, you only need to watch the Daily Show and it becomes pretty clear she’s a fricken clown. Her views on abortion are deplorable. She’s proud to be called a redneck (even naming one of her companies “Rouge Cou” which means “Red Neck” in French) …she’s basically a gun toting hardcore right wing Republican.

But all that aside the fact remains that she’s INCREDIBLY clueless for a candidate for Vice-President. If you live in the US you’ve probably seen this; her response when recently asked about the Bush Doctrine.

If you can’t see the video above it’s here. Now watch this fantastic skit by Tina Fey from Saturday Night Live – the resemblance is outstanding!

If you can’t see the video above click here. Enjoy!

Yesterday I sat and listened whilst my work colleagues discussed the show Sensing Murder. If you haven’t seen the show (boy do I envy you) it is according to Wikipedia “a television programme in New Zealand, Australia, and the United States, in which alleged psychics are asked to act as psychic detectives to help solve famous unsolved murder cases in each country.” It is a huge rating bonanza here in NZ, with something like a quarter of the country watching it! And, undoubtedly the show is a total and complete fucking scam. Now to me the fact this show is total bullshit is as obvious as the nose on my face. Yet, yesterday I sat in wide eyed disbelief as my *ahem* apparently intelligent workmates chatted about how amazing the show was, and more unbelievably how authentic the psychics are! I’m not going to spend hours discussing what a fricken sham this show is, numerous other websites and shows have done this already. I’ll simply ask the questions I asked yesterday, and repeat the lunacy of the answers I received.

For a show that purports to “… help solve famous unsolved murder cases in each country” the show in its three seasons has had an interesting track record: It’s helped solve; ZERO. None. Nada. Zip. Zilch. Zippo. To me that seems like a very cut and dried record. In 27 episodes (and counting) not one murder has been solved because of these “psychics”. When I pitched this fairly obvious question at work I received an interesting answer “because the police need hard evidence to make an arrest”. Okay, fair enough, so then the next question begs to be asked: Why don’t the victims tell the psychics where to find the hard evidence; where their dead body is hidden; where the murder weapon is located; where the murder happened… I could go on and on. When I asked my colleagues this I got a dumbfounded look and no answer. Why do the psychics spend the entire show slowly “revealing” the information the police already know!

Below are two videos, both featuring Jeremy Wells, one from his show “Eating Media Lunch” (now removed from youtube) [now put back! March 2010] and the other a snippet from Media7 – have a look and tell me this entire show isn’t the biggest scam you’ve ever seen.

(If you need to see more after you’ve watched these you can see others here and here too).

So went and saw “Tropic Thunder” on Saturday night. Not a bad movie – has some quite clever facets to it; always amusing to see actors take the piss out of themselves (Robert Downey Jr playing an Australian actor playing a black man was pretty funny) and the movie starts with mock movie trailers immediately after the real ones, so it takes a minute or two to realise the actual film has started which I thought was a pretty clever touch.

But, I’d have to say one of the best highlights of the movie for me was Tom Cruise’s “cameo” (though it wasn’t really a cameo in my mind as he actually had a fairly prominent role in the film). Cruise played a balding yet hairy, fat, movie mogul (named Les Grossman) and I swear had I not known in advance he had a role in the movie I never would have picked it. Now anyone who knows anything about me may know that Cruise and I don’t exactly see eye to eye and as such I’m probably the last person in the world to say anything positive about him… but… this would be the rare exception.

Perhaps it has something to do with the fact you can’t recognise the guy! Some of the lines executed by Grossman were fricken hysterical; “Take a big step back and literally fuck your own face…” and all and all his character was for me the highlight of the flick.

I tried to find a video on youtube showing Grossman so you can see what I mean, but all of them were removed due to copyright violations – but you can see one scene at Defamer. Enjoy!

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