NZ Glen : BodyCombat fanatic

Posts Tagged ‘BODYCOMBAT 48

Just letting you know I’m still here! Been a crazy few weeks (more on that below) but thought I better write a quick post to everyone know I haven’t completely dropped off the face of the planet 😉

And quite a good date to write it as it’s exactly one month today until the BODYCOMBAT 50 filming! (plus the other 4 filmings of the day of course). Word on the street is BC50 sees an absolute dream team line up including Andres Vesga (BC47), plus the lovely Shaunna May (BC46) and Judy King (BC43). Doesn’t get much better than that! I’ve officially sorted cover for the day so I can make it and I am uber-excited!

Most of you around the world would’ve released BC48 by now and if you, or your class if you’re an instructor have received it in the same way my classes have they would of loved it. It really is a special release – and especially hard! BC49 is brilliant too so look forward to that. While I’m on the subject of 48 I wore a full Tae Kwon Do dobok (uniform) for this release given that it has such a solid TKD base. OMG – not the smartest thing I’ve ever done by track 6 I was seriously ready to pull the whole thing off, something I’m not so sure my class would’ve appreciated! (or maybe they would of haha ;))

I’ve also posted a few pics from the BODYPUMP 78 instructor workshop at Les Mills Auckland. That was also a special day for me as I was privileged enough to be invited to shadow some of the class. Being on stage in front of 200-250 instructors certainly was a thrill (I mean Glen Ostergaard was actually participating in the class how trippy is that?!). Special thanks to LMNZ for the invitation – you guys are the best.

Anyway – few pics below. Of course if you’ve added me on facebook you’ve probably seen these (if you haven’t please do would love to keep in touch) – I’ll post more about the filmings when I hear, and if you’re coming look forward to seeing you then. It’ll be epic!

Here ya go guys – sorry for the delay! (and yes, 5-4-3-2-1 is in SIX different programmes!) Enjoy 🙂

BODYPUMP 78 tracklist

Warmup: Saturday – Basshunter
Squats: Beautiful Monster (Damn-R Remix) – Mick Lion
Chest: Sweet Child O’ Mine – Swade
Back: Tonight Is The Night 2K10 (Extended Mix) – Raindropz! vs Le Click
Triceps: Yeah 3x – Chris Brown
Biceps: Raise Your Glass – Pink
Lunges: Firework (Klub Smasherz Remix) – Galaxy Surfers
Shoulders: Welcome To Africa (Short Cut) – Paffendorf
Abs: Please Don’t Go – Mike Posner
Cooldown: Just A Dream – Fire & Ice
Alternate Biceps: Escape Me – Tiesto feat. CC Sheffield

BODYATTACK 73 tracklist

Warmup: Only Girl In The World (E-Nergy Remix) – Nick Skitz vs DJ Lotus
Mixed Impact: Dirtee Disco – Freenote
Aerobic: Raise Your Glass – Marlee Hines
Plyometric: Shake It – Timeless Kru
Upper Body Conditioning: I Got My Eye On You – Pack ‘n Pop feat. Binz
Running: Wherever You Will Go (Starsweeper Remix) – Spike
Agility: Head, Shoulders, Kneez & Toez – Beat Soldiers
Interval: We Dance On – Subz Project
Power: Are You Ready For This – Sweat, Sweat, Hoodie
Lower Body Conditioning: Higher – Global Nation
Core Conditioning: Yeah 3x – Chris Brown
Cooldown: What Do You Got – Hiroshi Free

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

BODYSTEP 84 tracklist

Warmup: Gettin’ Over You – Steve Rage
Step Warmup: Start Without You – Alexandra Burke feat. Laza Morgan
Step Orientation: Gonna Catch You – Day Tripper
Step Athletic: Love The Fall – Mekon Garden
Mixed Strength: Turn Around (5,4,3,2,1) – MIG
Power Peak: Heaven’s On Fire – Kerry Woolfe
Step Recovery: The Beautiful People – Sanddown Jones
Party Step: Drummer Boy (BangBang Remix) – Sandy Beggs
Speed Step: Hanky Panky – Time4Love
Peak: Rockstar 101 – Colorbox
Recovery/Leg Strength/Balance/Abs: Bionic – Mandy Brewer
Cooldown/Stretch: Please Don’t Let Me Go – Olly Murs
Alternative Speed Step: Nitty Gritty – Stella Crown

BODYBALANCE 53 tracklist

Tai Chi Warmup: Redemption Song (Oh Happy Day) – Moodswings
Sun Salutations: Out Of Time – Levitation
Standing Strength: Amazing – One Eskimo
Balance: While My Guitar Gently Weeps – Santana feat. India.Arie & Yo Yo Ma
Hip Openers: For The First Time – The Script
Core – Abdominals: Need You Now – True Colours
Core – Back: Forget You – Audiogroove
Twists: Stay – Hurts
Forward Bends – Hamstrings: Forgiveness – Sarah McLachlan
Relaxation/Meditation: Tayari – Mark Biehl

BODYJAM 57 tracklist

Warmup: Turn Around (5,4,3,2,1) – Flo Rida
Isolations: Go Away – Gloria Estefan
Jungle: Jump Up – Major Lazer
Afro Caribbean Street Party: La Tromba Risin’ (Copyright Elevation Remix) – Chris Lake, Marco Lys vs Copyright feat. Tasita D’Mour
Afro Caribbean Street Party: Turn Around (5,4,3,2,1) (John De Sohn Remix) – Flo Rida
Recovery: Move (If You Wanna) – Ma’Sheen
Recovery: Whip My Hair – Willow
Street Party Riot: Don’t Stop The Party – Global Nation
Street Party Riot: Vegas (Annger Dimas Remix) – Vandalism & Static Revenger
Street Party Riot: Do It Like This – Mikey Index
Street Party Riot: Tomorrow (Give In To The Night / The Tomorrowland Anthem) (Pedro Henriques & Digital LAB Remix) – Dimitri Vegas, Like Mike, Dada Life, Tara McDonald
Groove Down: Like Glue – Sean Paul

BODYVIVE 19 tracklist

Rise & Shine: Sandcastle Disco – King Jones
Connect & Go: Pump Up The Jam 2005 (Dons Club Remake) – D.O.N.S feat. Technotronic
Dance Cardio: Feel It – dB Bomb
Interactive Cardio: Move On Up – Tomorrow’s World
Fitness Cardio: China Grove – The Doobie Brothers
Tai Chi & Yoga: Rock With You – Classix
Balance & Leg Strength: Land Of Confusion – Max Love
Strength 1 – Biceps & Rotator Cuff: Queen Of The Night – Whitney Houston
Strength 2 – Hips, Thighs & Butt: Turn Around (5,4,3,2,1) – Flo Rida
Ab Strength: All Night Long – Alexandra Burke feat. Pitbull
Back Care: Come Together – Fab Again
Release & Restore: Iris – Goo Goo Dolls

RPM 51 tracklist

Pack Ride: We R Who We R – Ke$ha
Pace: Halfway Gone – Poptent
Hills: Raise Your Glass (Klub Smasherz Remix) – Venus Jones
Mixed Terrain: Turn Around (5,4,3,2,1) – Flo Rida
Intervals: Are You Gonna Be My Girl – Airplay
Speed Work: Break My Fall (Original Mix) – Tiesto feat. BT
Mountain Climb: Numb (Hands Up Club Mix) – Jan Wayne vs Raindropz!
Ride Home: Please Don’t Let Me Go – Olly Murs
Stretch: What If – Jason Derulo

SH’BAM 4 tracklist

Yeah 3x – Chris Brown
The Cup Of Life (La Copa De La Vida) – Ricky Martin
Poison – Reachout
Tribal Dance 2.4 (Chains Club Mix) – 2 Unlimited
Tribal Dance 2.4 (Long Version) – 2 Unlimited
Turn Around (5,4,3,2,1) – Flo Rida
Game On – Pitbull, TKZee and Dario G
Show Me Heaven – Mickey Modelle vs Jessy
Hot Hot Hot (Power Remix) – Power Music
Baby Come On – Elemeno P
Just A Dream (Supersweet Clubwaver Remix) – Simon Jenkins
Holding Out For A Hero – A.J. Mac feat. Soul Sister
Forget You – Audiogroove

CX30 3 tracklist

Warmup: In The Moment (TV Rock Edit) – Zoė Badwi
Core Strength 1: Hey Hey – Dancefloor Generals
Standing Strength 1: Money For Nothing (Radio Mix) – Crew 7
Standing Strength 2: Let Me Think About It – KopyKatz
Core Strength 2: Shake It (Lenny B Remix) – Metro Station
Core Strength 3: Speed Up – Funkerman
Bonus 3 – Standing Strength 1: Land Of Confusion – Disturbed
Bonus 4 – Standing Strength 2: Turn Around (5,4,3,2,1) – Flo Rida
Bonus 6 – Core Strength 3: Forever – Chris Brown

Well again much like the last update, and the one before BODYCOMBAT 48 sees no changes to the longest or shortest list. A couple of tracks come pretty close though! Track 3 is 7:15 so is pretty close to the longest t3 ever, track 6 is pretty long too (at 6:30) so not too far from making the list. Track 2 conversely is under 4 minutes so is quite short.

So, once again for the 3rd release running the list below remains the same – after experiencing BC49 last week however my guess is we’ll see an addition – both tracks 7 and 8 felt like a marathon! List follows:


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: How Far We’ve Come (BC37) 6:33
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: 1:13:57


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: Tribal Dance 2.4 (BC27) 4:26
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: 37:38

Hey guys!

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!

Brace yourself for an explosive 55 minutes of martial arts action. BODYCOMBAT™ 48 packs some serious punch!

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

There is only one word to describe BODYCOMBAT 48: Relentless

This release starts and does not stop – not even for a moment. From track 2 right through to track 9 the release just pounds every part of your body – head to toe.  The Programme Directors took the word “recovery” and completely deleted it from the BODYCOMBAT vocabulary!

Now, if you’ve read any of my filming posts before you’ll know I can’t mention anything specific about the choreography or the music – all I can really talk about is my experience and opinion of the release. But, what I will say is this: BODYCOMBAT 48 is a very VERY kick heavy release. I mentioned in my BODYCOMBAT 42 post that outside the warmup BC42 had no side kicks. In fact the entire release had 8 side kicks total! Well, think of this release as the anti-42. It has side kicks, side kicks and more side kicks. Which is brilliant for me as having done years and years of Tae Kwon Do they’re my favourite kick!

In my BC47 filming post I wrote that that release didn’t seem to have an actual “theme” – I can’t be certain if BC48 had one, I don’t remember D&R mentioning anything specific – but, if it did have a theme that would be it: kicks!

So, what did I think of the release. Well, lately I’ve been hesitant to specifically say whether I liked or disliked a release just based on one class. As we all know some releases grow on you over time (and some don’t haha!). But, this was different. I LOVED BODYCOMBAT 48, I really did. It’s challenging, man is it challenging! My hips flexors and glutes were blown to bits by the end of this class, I had done BODYATTACK 73 right beforehand to be fair (another awesome release!), but that aside, 48 is probably the most challenging release I’ve ever done. I can’t think of any other release that pushes you as hard. We left Auckland to head back home immediately after the class as I had to teach a 6am class the next morning, and the first thing I said to my members was “I’ve just done BC48 – and we’ve got about 3 months to get our fitness up or it’s gonna kill us!”.

There’s one more thing I’ll say (and hopefully I don’t get in trouble for this). In my review of BODYCOMBAT 46 I had a ‘bit of a moan’ (okay, understatement!) about the music we’ve had in recent track 5s. I mentioned that track 5 is usually the low point of the class for me, that I believed musically the format should change and said “perhaps they should be more of a power training track like 3 and 8 musically wise”. And, to be fair a lot of you commented and agreed with me. A LOT. Well, if you were one of these people – be VERY happy!! I don’t know if we had any collective influence on that decision here, or on BLAH, or whether it’s just a coincidence but when track 5 started I was beaming from ear to ear. It’s possibly the highlight of the release for me for that reason, I don’t even care that the track has been used in another combat release before it’s so cool! (actually while I think of it 2 of the tracks in BC48 have been in previous BODYCOMBAT releases before – but again they are so different from their predecessors it doesn’t really matter…)

What else can I tell you without breaking the rules. The muay thai is rocky – again, not my person preference for track 7 (I prefer the Nick Skitz genre for muay thai myself), but I know many of you like that style so all good. Track 3 isn’t quite as peaky as many other releases – but who cares as track 5 is! (man, so happy to be saying that!). Track 8 just WENT OFF, and as I mentioned track 4 and 6 as so full of kicks that they’re bursting at the seams! (track 6 makes We Will Survive from BC37 look like a walk in the park kick wise!)

Overall, I am more excited about this release than I have been about any release in such a long time. It is just a superb workout. Yes, some of the tracks have been in other combat releases, yes, some of the other tracks are in other Les Mills programmes, but it doesn’t matter as BODYCOMBAT 48 just rocks.

So, in closing I’ll say this. Guys, be excited. Be very excited! If you’re a participant be prepared to work hard, and if you’re an instructor start to get your members fighting fit cause they’ll need to be. And, Dan and Rach: Congratufreakenlations.

This is a blatant copy ‘n paste from Raina’s blog – she’s made some really good observations and comments about the list below, so bowl over to her blog and check it out! If you’re gonna be there on Thursday (timetable here) I’ll see you for pump and balance!


  • Lisa Osborne (Program Director)
  • June Anderson (New Zealand)
  • Bevan Eyles (New Zealand)
  • Nate Jones (Australia)
  • Mid Thomas (New Zealand)


  • Jackie Mills (Program Director)
  • Corey Baird (New Zealand)
  • Dr Dave McKenzie (New Zealand)
  • Anna Paringer (Sweden)


  • Dan and Rachel Cohen (Program Directors)


  • Gandalf Archer (Program Director)
  • Carla Fitzsimons (New Zealand)
  • Nicole Hsu Sanchez (United States)


  • Susan Renata (Head Trainer)
  • Emma Barry (New Zealand)
  • Dan Cohen (New Zealand)
  • Petter Ehrnvall (Sweden)
  • Jacqueline Klossner (Switzerland)
  • Les Mills Jnr (New Zealand)


  • Susan Trainor (Program Director)
  • Maureen Baker (New Zealand)
  • Kathi Fleig (Switzerland)
  • Mo Hagan (Canada)
  • Mark Nu’u (New Zealand)


  • Mark Nu’u (Program Director)
  • Lisa Osborne (Research and Development Director)
  • Susan Renata (New Zealand)
  • Sarah Robinson (New Zealand)

RPM 51

  • Sarah Ostergaard (Assistant Program Director)
  • Patrick Maes (Netherlands)
  • Lee Smith (Australia)


  • Rachael Cohen (Program Director)
  • Claudio Melamed (Spain)

Happy 2011 everyone! I officially kicked into reality today, back into 45 hours at my day job and teaching 11 classes on top of this week… just to make it a little more interesting I’m paying the price of three weeks of dietary in indulgence and have reined in the calories and carbs as of today too (man, pump tonight was hard work as a result!)

Below are the actual times for the next batch of filming masterclasses next week – looks like I’ll be able to attend both days so I’ll be sure to let you know how they go! You’ll also notice the new “core” programme has an official name: CX30 – sounds very high tech!

Anyway – I’ll be sure to give you guys an update after, if you’re coming please do let me know and I’ll see ya there!


4.00pm BODYPUMP 78
5.30pm SH’BAM 4
8.00pm BODYSTEP 84
9.30pm CX30 3


1.30pm RPM 51
4.10pm BODYATTACK 73
5.40pm BODYCOMBAT 48
7.30pm BODYVIVE 19
9.00pm BODYJAM 57

Hey guys, just a quick post re the filming dates for the next batch of releases. As far as I can tell the dates themselves are confirmed – the programmes on each day may shift a little but this is what I have so far. I’ll update this post with the specific filming times when I have them. Do let me know if you’re coming and I’ll see you there!! 🙂

Thursday January 27 2011

  • SH’BAM 4
  • CORE 3

Tuesday February 1 2011

  • RPM 51
  • BODYJAM 57

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