NZ Glen : BodyCombat fanatic

Posts Tagged ‘BODYCOMBAT 37

Just got a call from Les Mills head office minutes ago, called me to tell me I’m taking track five for the instructor module “Let’s see how far we’ve come” – which is very exciting! It was one of the ones I was hoping for – out of the eight cardio tracks I would’ve been happy with 1,2 5 or 8. Not too fussed on 3  as the chorey is so simple, I didn’t so much want 4 just because it’s quite repetitive and I’m not a huge fan of the back kick. 6 is quite slow – so hard to really work the levels and pump participants up (although you can of course make them go LOWER) and as for track 7, to be honest I’m just not a huge fan of the music!

But track 5 is all good! The only track I maybe would’ve preferred over this one is track 8, and that’s only because I just loooove the song. When teaching this track we’ve been calling it ‘combat-oke’ as we always make the members sing along… it’s a really upbeat track with loads of energy, and you can really work the levels and make people push harder and harder when teaching it. So yay!

On one of the group fitness forums recently someone asked for tips as they were about to go into their instructor module training, here’s one of the more informative replies:

“1) I suppose someone has accidently dropped the DVD/CD in your gym bag? Get to know the music!!!

2) I think there have been other threads on this but the usuals – change of clothes (several!), snacks (cuz you ain’t gonna get the breaks). Get some good rehydration drinks (lucozade sport, maximuscle). You’re going to need to keep hydrated as you’re basically doing about 5 combat’s per day!

3) I think Roger was wise in saying book the Monday off and book in a sports massage (cuz your gonna seize up!).

4) If there is someone at the gym, try and go through the tracks. I don’t know your background – have you done ETM or GI? Have you team taught or even shadowed with someone. We’ve two grasshoppers who just did the DL module this past week with Tanya. One, who hasn’t taught up front before (despite my saying – get up front with me) got Track 1. So was the first one and didn’t even know what to do with the mic!

5) Have fun – cuz you will. Throw your self into it. Step way out of your comfort zone and enjoy.”

My first reaction? Jesus Christ! I pretty much assumed we’d be doing non stop combat for like 8 hours but no breaks? Seizing up? Take the Monday off and get a massage? Crikey what have I got myself into!

Haha, seriously it sounds hardcore but I think I’m pretty prepared. I know Body Combat 37 like the back of my hand, I’ve taught it now probably 15-20 times? So I’m pretty confident on stage. Having shadowed my trainer on stage for months and months now I thought I’d be pretty confident with the mic, but it’s a lot different. Definitely when I first started micing up about a month ago I was pretty shaky (nerves and all that) as it’s a lot to remember; You have to know the choreography by heart (obviously!) but that’s not the biggest issue. The biggest for me was the pre-cueing, both verbally and also cueing the next movement 2-4 beats ahead, whilst ensuring your own form is perfect. Add voice projection, giving technique tips, motivational tips, working the levels and it all adds up!

The other thing is working on your natural voice cues. Some of the things Dan and Rach say on the DVDs don’t feel entirely natural to me, so I’ve had to work on cues that do feel right – otherwise (in my mind) it could feel a little forced. It’s much easier to enthusiastically shout out a statement you feel comfortable with rather than something you don’t. Some of the cues like “Rambo said live for nothing or fight for something” – which are not only in the DVD but actually suggested within the combat notes are a little too cheesy for me… but in saying that others feel fine and in hindsight they’re super cheesy too (like at the end on BC37 track five when staying in the scissor sequence I’ve shouted “I wanna see you tear up the carpet!” – yep sitting here that seems kinda lame but feels comfortable to me on stage!)

So, moral of the story is next weekend I’ve gotta take a boat load of confidence, a boat load of clothing changes, and a boat load of protein bars!

Now that I’ve done this Body Combat 37 at least half a dozen times I feel I can give it a decent review as some of my opinions have changed a little since the first time I did it two weeks ago at the quarterly workshop.

1. Upper/Lower body warmups: Summer Of 69 (Mega-mania) / I Never Liked You (Rogue Traders)

I love this warmup track. Both tunes are catchy, both tunes participants can sing along to, and the lower body track (I Never Liked You) especially has some real “attitude” which means you can really drive your roundhouse kicks on the “HEY!” – it also has some great opportunities for some fun when team teaching with other instructors “SURPRISE! I never liked you even when I tried to!” and the track finishes with power.

2. Combat 1: Beat It (Fall Out Boy feat. John Mayer)

Another awesome track! Again instructors and participants alike can sing along – and the chorey really fits the music well. Much like the lower body warmup you can really generate some power off the roundhouse kick during the chorus “Just beat it, beat it, beat it, beat it No one wants to be defeated!” POW! – and the jab – cross – jab – upper – hook beforehand matches the music perfectly. Also the transition from knees to roundhouse knees is fantastic too. Although I’m not a massive fan of kata in combat I do really like the kata in this release as the moves are powerful. We see them in this track during the guitar solo. I think this track will continue to be utilised by instructors well into the future.

3. Power training 1: Baby I’ll Let You Know (Darryn Styles vs Hypasonic)

Great music and a pretty decent track for a Power Training track – I like the way the song builds into the chorus and how you can really work the levels in the track – and have participants really drive those uppers. Certainly gets the heart rate up!

4. Combat 2: We Will Survive (Warp Brothers)

276 kicks. 276 KICKS! This track rocks! I’ve received a little bit of feedback from a few people that they feel this release isn’t as hard as some of the previous ones. My answer to them is always “you get out what you put in” but in reality I’m thinking “are you crazy? Did we just do the same track 4?!” I consider myself pretty fit and each time I’ve done this track I’ve thanked God for “The Great Bouzouki” 1 minute 37 second “break” in the middle of the song before continuing on with the remaining 130 or so kicks. The track rocks, the chorey rocks, the workout rocks… love it.

5. Power training 2: How Far We’ve Come (Matchbox Twenty)

Love it. Really fun track and great upbeat music that everyone loves. Haven’t heard anything but praise for this one and looking around the room it’s a sea of smiles. In fact even the staunchest of members sing along to this one! Rounds of the first five really well and now, FINALLY, we can have a drink and a much needed breather before powering into the second half.

6. Combat 3: Stamp (Jeremy Healy & Amos)

Truth be told probably my least favourite track. I really love the music – but to my mind this doesn’t flow like the rest of the release. Don’t get me wrong – it hurts! I just think a whole lot more could be done with the music. Hopefully this one grows on me but in my opinion this will be the first track to be swapped out after the initial release (much like track 5 was in BC36)

7. Muay Thai: Let The Beat Control Your Body (2 Unlimited)

Not my favourite Muay Thai track but a great one all the same. For me personally in my youth I used to absolutely thrash 2 Unlimited – so much so now I’m sick to death of their music. In terms of the chorey it’s a wicked track for getting your heart rate up – only thing that’s missing are jump kness (but what the hell maybe I’ll add some anyway 🙂 ) I did a quick count and there’s 138 knees in this track – combined with the downward punches, jabs and elbows it’s a killer!

8. Power training 3: Sea Of Love [Hixxy Remix] (Frisco)

Awesome song, and great cardio workout. Because everything’s off the back arm first in this track you can really drive home the power on each move, and a fantastic opportunity to work the levels. At the quarterly in Auckland Mark Sinclair and the team did this really cool move during “have you ever really seen a rainbow – have you ever really touched the clear blue sky” which we’ve been emulating in class – always gets an awesome response!

9. Conditioning: Church (T-Pain feat. Teddy Verseti)

I’ve said this over and over again but it’s true – pretty much all the music in this release rocks! This is a great conditioning track that sufficiently works the chest, tris and abs… try and do the lot on your toes if you can – it hurts! Adding the punches into the crunches is a nice touch too (maintains a nice combat feel)

10. Cool down: Our Solemn Hour (Within Temptation)

The perfect end to this release, I’d say this is my favourite cooldown of all time. I’ve had members ask me what the track is called they love it so much. The kata is powerful (it was already visited in Beat it so really no need to coach this again) the moves fit the song perfectly.


Overall I’d rate this as possibly my favourite overall release, all the music is fantastic, and if you concentrate on really working the levels it’s probably one of the hardest. It is missing any more advanced moves, such as jump kicks, jump knees or the e-kick, but I look at this this as a positive as beginners can really sink their teeth into this release. As mentioned more advanced participants can simply work the levels and still get a great workout. I haven’t yet had a chance to wear my heart rate monitor on this release but when I do I suspect calories burnt and max heart rate will be right up there. I’ll keep you posted!

BODYCOMBAT 37 tracklist

1. Summer Of 69 (Mega-mania) / I Never Liked You (Rogue Traders)
2. Beat It (Fall Out Boy feat. John Mayer)
3. Baby I’ll Let You Know (Darryn Styles vs Hypasonic)
4. We Will Survive (Warp Brothers)
5. How Far We’ve Come (Matchbox Twenty)
6. Stamp (Jeremy Healy & Amos)
7. Let The Beat Control Your Body (2 Unlimited)
8. Sea Of Love [Hixxy Remix] (Frisco)
9. Church (T-Pain feat. Teddy Verseti)
10. Our Solemn Hour (Within Temptation)

So on Sunday I made the trek up to Auckland for the Les Mills Quarterly instructor workshop, and the latest releases of all the LM programmes – specifically for me BODYCOMBAT 37 and BODYPUMP 67. Both were awesome! Both classes were packed to capacity – imagine 300-400 likeminded people just going off! The only thing I can really compare it to is a rave from my clubbing days.

I was really impressed with Bodycombat 37; It has two tracks that have stuck in my mind (and caused me to hobble for the last two days) – track 4, which features an unbelievable 276 kicks in the one track! (I think I remembered that number correctly!) The theme for the release is “The Underworld” (think vampires) and this track (We Will Survive) has a real “Blade” feel to it. To top it off the challenge put to us was to go right through till the end of track 5 with no break – that meant no water and no wiping off the excessive amounts of sweat I was producing! (my word isn’t that a sexy thought haha). So after track 5 we finally got a chance to grab a drink (think ten seconds) before flying into track 6; “Stamp”

Track 6 has a brand new move to bodycombat – the Esquiva – derived from Capoeira and means “to escape”. This is a killer because pretty much the entire track is spent either squatting or lunging, and by the end of it my quads were burning all to hell…. but of course, being combat it turns out that wasn’t the end, only half way and we had to do it all again! OUCH!!!!!

Another highlight for me was the cool down (T10). This track rocks. Funnily enough it’s by Within Temptation and I also loved the other recent cooldown put to another of their tracks (BC33 was it?). I liked it not only because of the music, which was kinda eerie and has real depth to it, but also because the chorey doesn’t have a lot of wishy washy kata. Don’t get me wrong, I’ve done over ten years of martial arts and know the importance of kata to practitioners, but I do get a lot of comments from members when we do tracks that have A LOT of “floaty” kata in them. I honestly think that’s why you sometimes see people leave during of before the cooldown… possibly they don’t “get it”. This track does have some kata, but it’s strong movements, feels relevant and ‘fits’. Some releases in the past haven’t (Excalibur anyone??).

All and all I love this release. We’re releasing it at my gym in exactly 2 weeks and I can’t wait! I better get learning! The only thing that scares me a little is that I am doing my instructor module in October, which means I will be assessed on this release… so my legs better get much stronger, and super quickly!! Which brings me to Pump.

Body Pump 67 has by far the best music of any release I’ve done, it has one of my absolute favourite songs, “Now you’re gone” by BassHunter – I love this song almost as much as I love “What hurts the most” by Cascada – which was in Pump 66. Both awesome tracks! Here’s the thing about my Pump 67 experience, at Les Mills Auckland, unlike any of the gyms here in Tauranga, the bars weigh like 7.5kg. Now I knew the bars were heavy but I didn’t know how much so I just added my usual weights to them thinking it would be fine. It was only after I learnt the weight difference – 7.6 kg extra may not sound like a lot, but when you’ve normally got say 15kg on the bar for biceps, and you jump to 22.5kg – it makes a difference!! The additional weight on the squat track, combined with track 4 and 6 in combat made for very sore legs!

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