NZ Glen : BodyCombat fanatic

Posts Tagged ‘BODYATTACK

This action-packed release will set your hearts racing and drive you to a new level of athletic fitness.

Only Girl In The World helps you relax and have fun during the Warmup, and that light-hearted mood carries into the first real working track as you bust out the Dirtee Disco moves for Mixed Impact.

As the momentum builds, don’t forget to take options if you need them.

Aerobics training encourages you to Raise Your Glass as you raise your heart rate, but you’ll have to really Shake It as Plyometric Lunges send you to your highest peak yet during sport training in Track 4.

Then, hit the deck and give us some Pushups, mixed up with a Crab Crawl and Plank & Pointer that will severely test your upper body strength. Again, don’t forget those options … just don’t bail out!

Enjoy the chance to run with your team – round and round, corner to corner … wherever the music takes you.

Track 7 trains you to win on the court, testing your agility through a variety of diagonal, lateral and backward running drills, the Lunge & Catch, and foot speed through the Ladder Run. Stay sharp, stay focused.

You “dance on” through interval training, but Are You Ready For This … High Knee Running and Jumping Jacks develop the power, then Squats and Lunges condition your lower body while taking you Higher.

Take it to the floor to work on your core and before you know it, you’re lying in a pool of sweat … a sure sign you’ve completed another intense workout that provides you with everything you need to achieve on the sports field.

I’m just writing my review of the latest releases (I’m happy to admit BC45 has really grown on me!) but in the meantime I thought I’d post a few pics from our local releases. If you’re wondering about the balloons everywhere well it was the official 1st birthday of Les Mills Group Fitness at my gym – we officially kicked it off in September 2009 and it’s absolutely going off! I had the pleasure of having the awesome Chris Drake from Les Mills join me for BC45 which was brilliant (Chris actually appears in the latest posters for BC45 [he’s in the middle] and RPM 48! [left]). And I’d have to say BODYATTACK 70 is the first release where I was literally gasping for air after track 4 – OMG!

Anyway, picture is worth 1000 words as they say so here’s a couple to give you a feel (tonnes more pics on facebook if you’re interested so add me there if we’re not already friends :)). Check back in coming days for more info on the GFX too!

Chris and I after the madness

Chris and I after the madness of BODYCOMBAT 45

BC45 - track 4

BC45 – track 4

Rolling, rolling, rolling on the river!

Rolling, rolling, rolling on the river!

Me and Karen - 'Whatcha Say' BODYPUMP 75

Me and Karen – ‘Whatcha Say’ BODYPUMP 75

My attempt at looking 'Cowboy Casanova'

My attempt at looking ‘Cowboy Casanova’



Phil and I - BODYATTACK 70 - Music is Mooooving!

Phil and I – BODYATTACK 70 – Music is Mooooving!

Everyone loves plyo lunges right??!!

Everyone loves plyo lunges right??!!

Those darn Jack Knife walking planks!

Those darn Jack Knife walking planks!



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!

Apologies for the lack of posting over the past few days guys – been flat out with local releases here for BODYCOMBAT 44, BODYPUMP 74 & BODYATTACK 69 (plus now being GFM makes it even busier). Every release has been jammed packed and totally gone off! I’ve taught BC44 in its entirety five times now (plus participated in workshop and filming classes of course) so I’m in a fairly decent enough position to review it – which will be my next post. All up BA69 and BP74 have been met with fantastic reception, reponse to BC44 to be honest has been mixed – in fact one of my regulars even asked me if we “have” to do this release for the full two weeks or if we could mix earlier – I’ve launched nine successive BODYCOMBAT releases now (since BC37) and that is absolutely the first time I’ve ever had that reaction. But more on that later!

In the interim a picture tells a thousand words so here’s so pics from our releases – note to coincide with BODYSTEP 80 we themed every release “80’s aerobics style” so if you’re wondering about the crazy outfits now you know! There’s TONNES more pics on facebook so if you haven’t already please add me… (warning these pics have pretty outrageous costumes – I based myself on Richard Simmons; looking back the 80’s were tragic!!)

BODYCOMBAT 44 local release - track 2

BODYCOMBAT 44 local release 80s style – track 2 – Mel (left) and myself

BC44 track 6 - concentrating much Glen??!

BC44 track 6 – concentrating much Glen??!

B44 release - t4 - class was so packed peeps were actually out in the weights area - new gym record!

B44 release – t4 – class was so packed peeps were actually out in the weights area – new gym record!

BC44 - the 'Richard Simmons' wig did not stay on long!

BC44 – the ‘Richard Simmons’ wig did not stay on long!

BODYPUMP 74 local release - Michelle (left) and me

BODYPUMP 74 local release – Michelle (left) and me

BP74 - Don't Speak (just row!!)

BP74 – Don’t Speak (just row!!)

BP74 - we ran out of benches

BP74 – we ran out of benches – chocka!

BODYATTACK 69 release - superman! Phil (left) and me

BODYATTACK 69 release – superman! Phil (left) and me

BA69 - agility track; Diamond Jump (out out in in!!)

BA69 – agility track; Diamond Jump (out out in in!!)

Dangerous! Best track 8 ever!!!!

Dangerous! Best track 8 ever!!!!

Ladder run - how many can you do??!! (he did 7!)

Ladder run – how many can you do??!! (he did 7!)

Well it’s not really a world tour at all per se, but I will be hitting a few countries in just over a month and would love to come party it up in a few classes with you guys if I happen to hit your area!

Here’s the plan:

  • July 4 – 9: Dubai
  • July 9 – 16: England; includes London, Leeds, Eastbourne, East Sussex, Dartford, Southampton, Crawley, Hertfordshire, Devon… in fact all over the show! If you’re based anywhere within a couple hours of any of these areas I’m more than happy to take a drive to do a class or 3 (great excuse to see the countryside!)
  • July 16 – 18: Paris
  • July 18 – Aug 1: Back to UK
  • Aug 2 – 5: Singapore

So basically, if you’re based in anywhere above I’d love to come and participate in your classes with you (or even Team Teach if any instructors are up for it) and of course I’ll write nothing but rave reviews – that goes without saying!

I’ve mentioned this on facebook in the past and already had tonnes of offers from instructors and participants alike – it’s so awesome that we’re on big happy family no matter where we are in the world. If I have spoken to you in the past just drop me a line again as I’ve actually got a more formal itinerary made up now and I’ll be able to give you specific dates.

So exciting! Just hit me up below or on facebook – no matter what I’ll be getting in classes every day, and there’s quite a few instructors that I’m looking forward to seeing in action, so if you happen to see a (possibly quite tanned after Dubai!) blonde dude with a Kiwi accent come bowling up into your class in the next couple months or so don’t be surprised! 😉

Launching BODYCOMBAT 44, BODYPUMP 74 & BODYATTACK 69 in the next week so reviews to follow!

Hi guys! With Filex and workshops being held in Australia these have hit the net. Interested in your thoughts!

BODYPUMP 74 tracklist

Warmup: Run (Almighty Anthem Radio Edit) – Jamie Knight
Squats: This Is Who I Am – Annie Lee
Chest: We Weren’t Born To Follow – OneZeroOne feat. Ant P
Back: Don’t Speak – Alex Cortez
Triceps: 3 – Britney Spears
Biceps: Boom Boom Pow – Beat Factory
Lunges: Dangerous – Rhythm Twins
Shoulders: She’s A Genius – Badlands Inc
Abs: In My Head – Jason Derulo
Cooldown: Art Of Love (featuring Jordin Sparks) – Guy Sebastian

BODYATTACK 69 tracklist

Warmup: I Gotta Feeling (B-Tastic Remix) – Orangez
Mixed Impact: Boys and Girls – Spacejammers
Aerobic: Real Things – DJ Sophia feat Lucy
Plyometric: Dream A Dream (Cheeky Trax Remix) – Captain Jack
Upper Body Cond: Sexy Chick – Olson Bjerre feat. Sam Knowles
Running: Sunshine After The Rain – Flip & Fill
Agility: I Know You Want Me (Calle Ocho) – Fortune Crew
Interval: Dangerous – Rhythm Twins
Power: Jump That Rock (Whatever You Want) – Masia
Lower Body Cond: Down – club4life
Core : TiK ToK – Ke$ha
Cooldown: Replay – lyaz

BODYCOMBAT 44 tracklist

1a: Brighter Day (Monday 2 Friday Remix) – Yanou
1b: Use Somebody – Ultrabeat
02: Energy – Shinedown
03: The Time Of Our Lives – Sy & Unknown featuring Lou Lou
4a: Paint It Black 2009 – Masif DJ’s
4b: GIA (Skitz Clubb Mixx) – Despina Vandi
05: Ignorance – ToneTonic
06: Nessun Dorma – Lacrima
07: Metal Kombat For The Mortal Man – ColorBox
08: You’re Shining (Hixxy Remix) – Styles & Breeze
09: Put Your Hands On Me – Crookers feat Kardinal Offishall & Carla-Marie
10: Doesn’t Mean Anything – Alicia Keys

BODYSTEP 80 tracklist

Warmup: Respectable – G & G versus DJ Delicious
Step Warmup: Goodbye – Jessica Friendly
Step Orientation: Rock The Casbah – Ronnie Reactive & Ant P
Step Athletic: This Is Who I Am – Annie Lee
Mixed Strength: Walk Like An Egyptian – Tony Moroni & The HardOutCrew
Power Peak: Friday On My Mind – Bodytronixx
Step Recovery: Fame (Bimbo Jones Remix Radio Edit) – Naturi Naughton
Party Step: Where’s The Party – Big Fiesta
Speed Step: Hoedown Throwdown – Carla Cross
Peak: Call Me – Diana Flex
Recovery/Balance/Pushups/Abs: Girl I’m Trying (Nicola Fasano Remix) – J Brazil
Cooldown/Stretch: Brass In Pocket – The Pretenders

BODYBALANCE 49 tracklist

Tai Chi Warmup: Extraordinary Way – Conjure One
Sun Salutations: Send Me An Angel – Sleepthief feat Kirsty Thirsk
Standing Strength: Live Like We’re Dying – Kris Allen
Balance: To Love Again – l’Image
Hip Openers: Fireflies – Original Fire
Core – Abdominals: Doesn’t Mean Anything – Alicia Keys
Core – Back: Just Say Yes – The Cranials
Twists: Happy – Leona Lewis
Forward Bends – Hamstrings: White Flag – Pisolet
Relaxation/Meditation: Gift Of Light – Nadama & Shastro

BODYJAM 53 tracklist

Warmup: Wild & Raw – Fedde le Grand feat. The Stereo MC’s
Isolations: I Can Transform Ya – Chris Brown featuring Lil Wayne & Swizz Beatz
Latin: Let’s Get High (Louie Vega Radio Edit) – Anane
Latin: Let’s Get High (Yves Larock Radio Edit With Rap) – Anane
Disco Twenty Ten: Heartbreak (Make Me A Dancer) – Freemasons ft Sophie Ellis-Bextor
Disco Twenty Ten: A Fifth Of Beethoven (Soulwax Remix) – Walter Murphy
Disco Twenty Ten: Lala Song (Tocadisco Remix) – Bob Sinclar feat. Sugarhill Gang
Disco Twenty Ten: Good Times – Seamus Haji V Mark Knight & Funkagenda
Recover: Russian Roulette – Global Nation feat. Simone F
Maddest Dopeness Eva: Hey Hey (DF’s Attention Vocal Mix) – Dennis Ferrer
Maddest Dopeness Eva: Why Don’t You Love Me (Jump Smokers Club Remix) – Beyoncé
Maddest Dopeness Eva: Holiday (Laidback Luke Remix) – Dizzee Rascal
Maddest Dopeness Eva: How Soon Is Now – DJ Riddle
Groove Down: Turn Your Love Around – George Benson

BODYVIVE 15 tracklist

Rise & Shine: When I Think Of You – Spacegliderz
Connect & Go: Ride Like The Wind (54 Remix Edit) – Fab
Dance Cardio: Shake Your Groove Thing – Solar Collective
Interactive Cardio: Working For The Weekend – Party Playaz
Fitness Cardio: Perfect Day – Tokyo Haze
Tai Chi & Yoga: Minute By Minute – The Doobie Brothers
Balance & Leg Strength: We Will Rock You – Five
Strength 1 – Triceps & Shoulders: Yeah! – Usher Featuring Lil’ Jon & Ludacris
Strength 2 – Hips, Thighs & Butt: Crazy In Love – Beyoncé feat. Jay-Z
Ab Strength: Give Me The Night (George Benson
Back Care: Push Up – Freestylers
Release & Restore: Kiss From A Rose – Seal

RPM 47 tracklist

Pack Ride: TiK ToK – Ke$ha
Pace: Waking Up In Vegas – Martina Lorene
Hills: Ecuador (Bad Behaviour Remix) – Sash!
Mixed Terrain: Meet Me Halfway – TransNoise
Intervals: Ignorance – ToneTonic
Speed Work: Long Way To Go – DJ Sammy
Mountain Climb: What Is Love 2K9 (Cansis Remix) – Klaas Meets Haddaway
Ride Home: Before The Worst – The Script
Stretch: Whatcha Say – Jason Derulo

Hey team, slowly getting myself sorted! Here’s BA69 – I’ve not linked to youtube for attack as the tracks tend to be customised specifically for the programme and bear little resemblance to the originals. Few double ups from other programmes; Dangerous, I Gotta Feeling and Jump That Rock – but again the attack versions tend to differ so much that it’s not usually an issue. Enjoy! 🙂

BODYATTACK 69 tracklist

Warmup: I Gotta Feeling (B-Tastic Remix) – Orangez
Mixed Impact: Boys and Girls – Spacejammers
Aerobic: Real Things – DJ Sophia feat Lucy
Plyometric: Dream A Dream (Cheeky Trax Remix) – Captain Jack
Upper Body Cond: Sexy Chick – Olson Bjerre feat. Sam Knowles
Running: Sunshine After The Rain – Flip & Fill
Agility: I Know You Want Me (Calle Ocho) – Fortune Crew
Interval: Dangerous – Rhythm Twins
Power: Jump That Rock (Whatever You Want) – Masia
Lower Body Cond: Down – club4life
Core : TiK ToK – Ke$ha
Cooldown: Replay – lyaz

Following on from the BODYCOMBAT 44 and BODYPUMP 74 sizzlers below here’s BODYATTACK 69 (thanks Kacie!!) Others to follow soon…

BODYATTACK 69 sizzler

BODYATTACK is coming at you from all three dimensions in this release – Aerobics, Sport and Strength.

There’s huge aerobic highs with Boys and Girls, Great passion and energy in Dangerous, and a hard-core high-energy finish with Jump That Rock to push everybody’s limits!

Take to the Sports track in Dream a Dream where you’ll find power and recovery phases to challenge every fitness level. Then in track 5 – Sunshine After the Rain– practice quick takeoffs and short bursts of sprints to mix up the running feels. Check out the awesome speed and agility training drills in track 7.

Still got something left in the tank? We’ve got challenging upper body moves with a cool twist, and triceps and chest all get pushed to their limit! How about the power pulse lunge back in track 10 – if you’re looking for serious strength and power, you’ve certainly found it! Your abs will burn through the final Tik Tok on the clock in track 11.

Do you remember your first ever BODYPUMP class? Do you recall the pain you were in afterwards?

I do! And it hurt! I was reminded of this recently when I had a ‘bodybuilder’ jump in and do one of my pump classes. He was a big guy and obviously trained hard and trained well. I asked him before the class if he’d ever done pump before and he said no, but that he’d been weight training for years. First thing I did was warn him that because we use completely different rep ranges to those that he’d be used to in the gym to stay light for his first couple of classes (after all a set in the gym might be 6-12 reps – a set in BODYPUMP is up to 150 reps!). I looked him in the eye and said “trust me on this – try to stay light!”. Do you think he listened? Of course he didn’t! Especially since there were experienced female pumpers in the class squatting the likes of 30kg right in front of him, his ego wasn’t going to have them lift more – he matched my weight on every set in every track. A full week later he came back – and told me he literally couldn’t walk for 3 full days after that class. It’s okay I reassured him… it does get easier!!! He’s now pumping regularly as part of his training routine and loving it.

I wrote about this exact subject in one of my first ever posts on this blog called Doesn’t matter how fit you are… doing something new hurts! And it’s true -it doesn’t matter what your current level of exercise – when you try something new, whether it be an entirely new form of exercise or just upping your regular frequency you will feel it. But the power of your body to adapt, and adapt quickly is amazing.

When I first started instructing I’d team teach around three BODYCOMBATs per week, and that felt to me like a lot of exercise (at the time). More recently I’d teach four BODYCOMBATs, two BODYPUMPs and a BODYATTACK – and that felt like a lot of exercise. Nowadays, I’m on 5 combats, 4 pumps and an attack per week – and that feels like a lot of exercise! The increase in pumps from 2 to 4 per week especially has hurt – I wake up every morning with sore legs thinking wow I gotta take pump again today and I’m still sore from pump yesterday… But, then I read about other instructors happily teaching 4 or 5 pumps a day and realise what I’m doing is at the low end. Suck it up Glen – your body will adapt and soon 11 classes per week will feel like nothing!

Rest assured your body will adapt, it does adapt and you’ll be fine. Case in point, there was a guy on the news yesterday here in NZ who ran two marathons each and every day for a month. Two marathons a day!! So, participants, instructors alike, just know that yes, while the amount of training you’re doing right now might feel like a lot – your body has an amazing ability to adapt to more. Just like that first pump class hurt, and you wondered how you’d ever do another, your body rebuilt itself, repaired itself, and was ready for more… it always will; and that is a wonderful thing to know 🙂

Love to hear your thoughts… especially about the pain of your first ever class!

They’ve started coming out so here ya go! As per usual with the unique remixes and cover versions used in BA I won’t bother linking to the tracks on youtube – enjoy! 🙂

01. Evacuate The Dancefloor (DJ KTW Remix) – Studio88
02. Don’t Upset The Rhythm – Ultimate
03. Fire Burning – Mikey Index
04. Are You Gonna Go My Way – Sam Bug
05. I Like It – Lennie Foster
06. In The Heat Of The Night – Block Busters
07. Lala Song – Bounce Boys
08. Freedom – SuperDeep
09. We Are The Champions – 20/20
10. And I Try – Face2Face
11. Celebration – Vanessa Ribas
12. Hold My Hand – Birds & Nature

Follow me if you dare…

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 8,666 other followers

Blog Stats

  • 6,894,434 combaters have visited