NZ Glen : BodyCombat fanatic

Posts Tagged ‘BODYPUMP 78

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!

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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

Workshops are well underway in numerous countries (including NZ) so fingers crossed it’s okay to post this. The release freaken rocks! Can’t seem to locate the exact remix of Firework but I’m sure someone will find it 🙂 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

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!








This workout is all about building lean muscle through pressure and pushing you to fatigue in each and every track. Saturday sets a positive tone in the Warmup as you move through the range of motions that prepare you for the rest of the class.

Squats create a Beautiful Monster in three stages, using Singles to drive the heart beat up and then twisting the knife with some strong Bottom Halves.

You’ll instantly recognize the guitar intro and by the end of Track 3, your chest will be screaming at you, so focus on great technique through the pain.

Four Clean & Presses in a row throw down the “cardio kicker” challenge to the back, while very quick transitions give the Triceps no respite in Track 5. Likewise, the introduction of Bicep Rows mean you don’t get a chance to relax … there’ll be no raising of the glass afterwards!

Track 7 will set off the fireworks in your legs with an overpowering sequence of Squats – Lunges – Squats – Lunges – Squats – Lunges – (gulp!) more Lunges. You’ll be a little shaky on your feet, but next stop is Africa for a three-pronged attack on your shoulders – Deltoid Raises, Side Raises and Overhead Presses.

But Please Don’t Go just yet … what about your abs? We’ve got some Side Oblique Crunches, Crunches with a Pulse and Hover, forward and back.

By the time you stretch and leave, the past hour will seem like Just A Dream … except your body will be telling you otherwise.

If you were wondering why Glen Ostergaard isn’t presenting his programmes (BODYPUMP & RPM) in next round of filmings here’s the official word from the Les Mills Kia Kaha blog. Personally I was hoping for a more exciting story than “misjudged a step” (fighting off a bear would’ve been cool!) but there ya go :):

We told our Program Directors to “take a break” over the Christmas/New Year holidays, but this wasn’t quite what we had in mind …

When Glen Ostergaard hobbled back into work on crutches, it forced his withdrawal from the presenting line-up for next week’s filming of RPM™ and BODYPUMP™ releases. The director of both programs will be restricted to a coaching role after misjudging a step and fracturing his foot.

“At first, the ankle was really painful and swelled right up,” said Glen. “But I sprained that ankle three times last year, so didn’t think much of it.”

The prognosis has him out of action for about two months and, to cover his absence, Aussie ace Lee Smith has been called in to help out on RPM™ 51 – he was last seen on RPM™ 49.
BODYPUMP 78 Team
While Glen won’t be featured, BODYPUMP™ will boast a hard-hitting team that includes BODYCOMBAT™ Program Director Dan Cohen, original “road warrior” Emma Barry and a new face with a very familiar name … Les Mills Jnr, son of Phillip and Jackie, and grandson of THE Les Mills.

Kiwis Mid Thomas and Will Pritchard will also shadow in the expanded line-up.

We all wish Glen a speedy recovery … we’ll miss ya, mate!

PICTURED: The extended BODYPUMP™ 78 team – (left to right) Les Mills Jnr, Emma Barry, Petter Ehrnvall, Glen Ostergaard, Mid Thomas, Susan Renata and daughter Grace, Jacqueline Klossner, Will Pritchard and daughter Lazuli. Absent – Dan Cohen.

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!


BODYATTACK 73

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

BODYBALANCE 53

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

BODYCOMBAT 48

  • Dan and Rachel Cohen (Program Directors)

BODYJAM 57

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

BODYPUMP 78

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

BODYVIVE 19

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

BODYSTEP 84

  • 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)

SH’BAM 4

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

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