THE WORKOUT WITH PUNCH!

Is the ultimate martial arts workout. It combines moves and stances from a range of self-defense disciplines including karate, Tai Chi, kickboxing and Tae Kwondo into cardio-pumping, muscle-defining workouts.Programmed to great music, each BODYCOMBAT® class creates a fiercely energetic experience. Recommended for people of all ages and fitness levels, BODYCOMBAT® is an empowering, athletic workout that will have you "fighting fit" in no time. Staying in Shape is a Constant Battle – Defend Yourself.

BODYCOMBAT FIRST RELEASE JUNE 1999 - CAME TO AUSTRALIA IN 1999.
CHOREOGRAPHED BY DAN COHEN AND RACHAEL NEWSHAM!

CELEBRATING 10 YEARS 1998 - 2008!
SIZZLER BODYCOMBAT ® 42

The Muay Thai inspired BODYCOMBAT® 42 transports the class to Bangkok! This release will take you on a Martial Arts journey, from Karate and Tae kwon do to the boxing ring. Fight your way through and hope you’ve got enough left in the tank for the epic Muay Thai onslaught that is Track 7!

Sing along to Kelly Clarkson’s I Do Not Hook Up while warming up with Side, Front and Roundhouse Kicks. Then get ready for Karate and Tae kwon do in a battle of Martial Arts in Track 2! Find out how fit you really are in Track 3. Boxing is the name of the game in six rounds of interval training. You are in the ring and you don’t stop! Watch out for the new move in Track 4 – the Sweep will knock your opponent out of the way and work your inner thighs at the same time. The class splits into two groups for some social interaction, fighting style, before you’re whisked away to Brazil. You will be practicing the art of defense and attack in authentic Capoeira to The Prodigy’s Warrior’s Dance. Now, what we’ve all been waiting for – eight minutes of Muay Thai! This track will transport you to a dark fight club in Thailand and push your heart rate to unknown heights. It would be a Miracle if you could do the last Power Training Track with the same energy you started with. Your speed and endurance are certainly tested in this track.

© 2009 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 41 SIZZLER - BOOM!

Are you ready for a total-body Martial Arts experience? Because that’s what BODYCOMBAT® 41 is all about – the theme is Backyard Brawl and you’ll be chiselled into the ultimate fighting machine! The extended Warm Up prepares you for the workout ahead and includes the Jab, Cross, Bob Combo. Sing along to Kelly Clarkson’s My Life Would Suck Without You during the lower body workout before the first fight is ignited in Track 2 with the Treble Elbow/Double Knee Combo. Track 3 is all about the contrast between speed and power. Watch out for the onslaught that is Track 4 which features new move the Double-Handed Plyo Push. This track combines two songs – Enter Sandman and P.O.D’s Boom and gives you the feeling of two totally different workouts. It’s an opportunity to show what you’ve got, ready or not! Flush your legs and spike your heart rate in Track 5 with three rounds of boxing – Running is the feature here. Tae Kwon Do is in the house in Track 6 – you’ve got four opponents with the secret being to strike like a cobra. The rawness of the most lethal Martial Art – Muay Thai – is explored in Track 7 before you hit the fatigue wall in Track 8. You can’t go over it, you can’t go under it – you just have to punch through it! Flo Rida feat. Ke$ha will spin you Right Round in Track 9 while your abs are blasted with the Circle Situp. New stretch, the Downward Dog, is introduced in Track 10 and really gets into the hamstrings and the backs of the legs. Beyoncé’s Halo is the perfect Cooldown Track after the Backyard Brawl that is BODYCOMBAT® 41.

© 2009 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 40 SIZZLER - CUM FEEL THE NOISE!

Picture yourself fighting one–on–one in the cage – Ultimate Fighting Championship (UFC) style – and that's BODYCOMBAT® 39. You're going to learn the skills you need to hang on until the last round so get ready for some combo–heavy tracks and lots of repetition. To get a taste of an authentic UFC you're going to need to get warmer faster as ultimate fighters are among some of the fittest athletes in the world. So that's what the Warmup is all about, with a focus on keeping light on your feet. Get ready for one of the longest combos ever seen in a Power Training Track in Track 3 – can you believe there are 16 Punches in a row? The power for the huge combo comes from the core of your body and motivation from rocking track Come With Me. Two different types of energy are needed in Track 4. The Knee Combo is fun and light but you've gotta be tough during the Back Fist/Side Combo. Scooter vs. Status Quo's Jump That Rock (Whatever You Want) harnesses the energy perfectly. There are six solid rounds of identical choreography in Track 5 which also features the Power Squat. Pink's in the house in Track 6 and you're gonna want to start a fight during So What. There's no recovery and you're trying to knock your opponent out with every punch! A new move, the Step Over Cross, features in Track 7. This is awesome as it can be used in both an offensive and a countermove situation. Make sure you hold something back for the last 60 seconds of continuous Knee Strikes! Your muscular endurance is certainly tested in Track 8 where the challenge is to never step out of the intensity. Track 9 is void of conventional Situps and instead uses the Hover and Side Plank to work all of the core muscles. The apt lyrics of Infernal's I Won't Be Crying help you through this intense track – even though you might feel like crying by this stage!

© 2009 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 39 SIZZLER - CUM FEEL THE NOISE!

Picture yourself fighting one–on–one in the cage – Ultimate Fighting Championship (UFC) style – and that's BODYCOMBAT® 39. You're going to learn the skills you need to hang on until the last round so get ready for some combo–heavy tracks and lots of repetition. To get a taste of an authentic UFC you're going to need to get warmer faster as ultimate fighters are among some of the fittest athletes in the world. So that's what the Warmup is all about, with a focus on keeping light on your feet. Get ready for one of the longest combos ever seen in a Power Training Track in Track 3 – can you believe there are 16 Punches in a row? The power for the huge combo comes from the core of your body and motivation from rocking track Come With Me. Two different types of energy are needed in Track 4. The Knee Combo is fun and light but you've gotta be tough during the Back Fist/Side Combo. Scooter vs. Status Quo's Jump That Rock (Whatever You Want) harnesses the energy perfectly. There are six solid rounds of identical choreography in Track 5 which also features the Power Squat. Pink's in the house in Track 6 and you're gonna want to start a fight during So What. There's no recovery and you're trying to knock your opponent out with every punch! A new move, the Step Over Cross, features in Track 7. This is awesome as it can be used in both an offensive and a countermove situation. Make sure you hold something back for the last 60 seconds of continuous Knee Strikes! Your muscular endurance is certainly tested in Track 8 where the challenge is to never step out of the intensity. Track 9 is void of conventional Situps and instead uses the Hover and Side Plank to work all of the core muscles. The apt lyrics of Infernal's I Won't Be Crying help you through this intense track – even though you might feel like crying by this stage!

© 2009 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 38 SIZZLER - LIKE I FEEL!

Get ready for Kick KATAs, leg conditioning and shoulder-smashing Punch combos because BODYCOMBAT® 38 – the ultimate heavyweight Boxing release – is gonna take no prisoners! There's no gentle easing into this class &ndash Track 2 features three separate combos but The Hives' Try It Again will motivate you to "Get up, get down and try it again"! The ultimate Kick KATA in Track 4 is a truly butt-blasting challenge &ndash you'll chisel and shape your butt with the Back Kick and those deep Lunges in between really seal the deal! Track 5, Avril Lavigne's The Best Damn Thing, sees the start of those new shoulder-smashing combos. Don't be fooled by the upbeat Pop music – this track is relentless! You don't get a chance to catch your breath before powering into Track 6 – another butt and leg-toning track – with the Lunge & Esquiva Combo. Kick-boxing and Capoeira have a strong presence in this track for which The Prodigy provide the motivating sounds required. Cascada asks "What hurts the most?" in Track 8 and it's safe to say BODYCOMBAT™ hurts the most! Just when you think this track is over – pow, you've got another set to go.

© 2008 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 37 SIZZLER - BEAT IT!

Fighters, welcome to BODYCOMBAT® 37, where you'll witness the fitness! It's fully loaded with an arsenal of Strikes, Kicks and Blocks and will equip you with the tools you need to defeat the sedentary lifestyle that keeps creeping up on you. An Underworld/Blade Vampire theme has been chosen for this class, which comes out strongly in Tracks 4 and 10. You'll love those powerful menacing moments where you can get in the zone and really let rip. Watch out for the big focus on Brazilian Capoeira in Track 6 – the third combat track. Drills are used that take leg conditioning to a whole new level and you'll find out why after you've done the class a few times. It's a slow burn, with some awesome results when done correctly. And of course we've got some great sounds from Fallout Boy feat. John Mayer, Matchbox 20 and Rogue Trader that'll drive your energy levels sky-high. Enjoy BODYCOMBAT® 37 and stay with the fight!

© 2008 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 36 SIZZLER - DON'T YOU WANNA FEEL!

BODYCOMBAT® 36 celebrates the superior fusion of many of the world’s finest Martial Arts,blending them seamlessly. Karate, Boxing, Capoeira, Kung Fu, Muay Thai, Tae Kwon Do and Kick-boxing all make an appearance. Fittingly, the theme for this release is MMA — Mixed Martial Arts. It’s a workout that has low-complexity choreography and maximum intensity — again designed for the newcomers while still being a challenge for the loyal instructor and participants. The music has a great global appeal and is in keeping with the Les Mills Tribe theme of the amazing 2008 Global Summit. Ooze the same charm and expression as the man himself in the James Bond Theme, be fierce and driven in Born To Be Wild and celebrate the workout with your tribe in the Cooldown Track, World In Union 95. Rock out to the old-school sounds of Bad in Track 6. This track is a perfect example of the MMA theme, featuring Boxing, Kick-boxing, Karate and Capoeira. Look forward to a new move in Track 2 — the Hammer Fist to the groin — and watch out for the Conditioning Track. This is one of the hardest abdominal tracks you’ll ever do in BODYCOMBAT® and is guaranteed to produce rock-hard abs! BODYCOMBAT® 36 will give you a deeper understanding and connection to the world of Martial Arts — challenge yourself to be all you can be!

© 2008 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 35 SIZZLER - JUMP!

Never surrender, never give up and NEVER stop moving in BODYCOMBAT 35! The theme for this release is Kick-Boxing. You'll build strength, kick speed and stamina in your legs, change the shape of your butt and burn heaps of calories. The choreography is intense and this release targets beginners so there is a low complexity - but beware, this is a non-stop release! Watch out for Track 2, Scooter's The United Vibe. It's the longest ever BODYCOMBAT track combining a strong static Block and Karate Punch with a Travel Roundhouse Knee Sequence which gives participants the feel of two very different Martial Arts disciplines - Karate and Kick-boxing. There are more than 100 kicks in Track 4 which includes the Roundhouse challenge. This challenges and improves balance and leg strength. Track 7 is HUGE and features new innovation the Clinch - a manipulative move used commonly in Thai fighting to gain control over your opponent. The Foo Fighter's top-selling single, The Pretender, is the perfect song for this Muay Thai Track. It has all the elements a great fighting style should have - speed, aggression and power. Your class will love it! The music is electric and BODYCOMBAT 35 features SIX Top 40 hits. Fight to a hit from the movie 'Hairspray', rock out to a popular hit from The Hives and be motivated by Good Charlotte.

© 2007 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 34 SIZZLER - 1-2-3-4

Get ready to release your inner warrior in BODYCOMBAT™ 34. With 35% more kicks, this class demands everything you've got and more! The Jump Kick challenge and the Side Kick butt blaster are brought back in Track 4. Track 6 draws its energy from what some may know as point fighting or semi-contact. A feature of this track is the Kick Kata, again blasting that butt. Get ready for endurance with a capital E in Track 8. This track is simple for one main reason - each move has FOUR sets of repetitions which means you don't have to think. High intensity + simplicity = results. Watch out for the Abdominals Track - it's the ironman of abs tracks! Get ready to release your inner warrior in BODYCOMBAT™ 34. With 35% more kicks, this class demands everything you've got and more! The Jump Kick challenge and the Side Kick butt blaster are brought back in Track 4. Track 6 draws its energy from what some may know as point fighting or semi-contact. A feature of this track is the Kick Kata, again blasting that butt. Get ready for endurance with a capital E in Track 8. This track is simple for one main reason - each move has FOUR sets of repetitions which means you don't have to think. High intensity + simplicity = results. Watch out for the Abdominals Track - it's the ironman of abs tracks!

© 2007 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 33 SIZZLER - EVERYBODY'S SCREAMING!

Fiercely energetic. Empowering. Unleashed. The new class comes straight from the essence of BODYCOMBAT so get ready for a huge workout that will leave fighters absolutely shattered. Dan and Rach have pulled out all the stops, with great moves from just about every martial art and an awesome play list packed with red-hot sounds. The class kick starts with an 'in your face' warm that includes a unique Eastern sound from Panjabi MC in the lower body work. Everybody's Screaming is an awesome selection for driving the first combat track and its major focus on the roundhouse kick. There's heaps of speedballs in the first power training track. Then it all gets nasty in with the ginga form, the evasive side kicks and a lunging front kick with a stinger in the butt. Fall Out Boy's This Ain't A Scene, It's An Arms Race provides the motivation needed to get the most out of those kicks. Have some fun with Avril Lavigne's latest hit Girlfriend in track 5, then get ready for a big martial arts mix in track 6 - kungfu, kickboxing, karate and capoeira - and a Muay Thai explosion where you just go crazy. Don't try this at home! Be sure to save some energy for the tricep blaster conditioning track. It's wicked! And then enjoy the big shift in pace to a new, deep-stretch cooldown with Infernal's cruisey Vienna. Aaaaah. Sweet relief! In the BODYCOMBAT education session instructors learn how to become "propulsive move master" with particular focus on two of the most recent and explosive additions to the program - the Evasive Side Kick and the Jump Knees.

© 2007 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 32 SIZZLER - DON'T STOP ME NOW!

"Fighting clever" is the theme for a great new release where members are coached in the different levels of workout intensity and getting the maximum benefit from interval training, BODYCOMBAT®-style. Instructors explain the reasons for the different levels and when to take the work rate up a notch for great results. Teachers also help fighters get savvy about working with the music to go hard, recovering, then unleashing again. Dan and Rach kick things off (literally) with an upper-body warm-up that also features legwork; then slow down the pace to exploit the full essence of the capoeira ginga. Fighters get their first chance to explore their levels with the huge 80s hit, School's Out; then power training kicks in with a breakout track that shifts the focus to the shoulders. Track 6 is a chance to rest the arms while we put the legs to work with a taste of karate, but don't relax - the intensity levels get another hammering in Track 7 when we get to feel fatigue with a capital F! A truckload of body rips brings everyone home in Track 8 with nothing left in the tank. Then there's just time for some slow-tempo kicks as we wind down the pace and some final, peace-restoring katas to the empowering sound of Phil Collins' In The Air Tonight.

© 2007 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 31 SIZZLER - U + UR HAND

Team spirit comes to the fore in this great new class that instructors will find easy to learn and teach and members will love for its martial arts focus and authenticity. Team teaching will bring out the best of the class where two or more instructors can work together - they can inspire huge group energy when they dress alike and showcase the unique skills that each member of the team has to offer. A single instructor can also inspire team spirit with appropriate cueing that keeps everyone working together. BODYCOMBAT 31 starts off to the powerhouse start, so fighters beware! You need to work easy through the scissors and keep the Decoys low to avoid peaking too soon, then let the drums in Rock This Party drive the rhythm of the strikes in the lower body warmup. The first combat track is all about firing your best-ever Roundhouse Kick and working with Black Spider's hugely powerful Save your Life! Then it's time 2 Dream about the ultimate boxing workout in Power Training 1 - heart and lungs will beg for mercy before you're finished. Capoeira, Jump Kicks and Evasive Side Kicks are back in the house at Track 4, with Jabs, Uppercuts and Speedballs to follow when training resumes to the high-intensity Bad Reputation, from OneZeroOne. Foot position is key in the new Muay Thai track - it'll allow you to create and use maximum momentum in the strikes. Next up is an ultra-long training track to test and build your endurance. Fighters focus on timing perfect pushups to the Pussycat Dolls' Bite the Dust and wind up another awesome class with Katas and Chad Kroeger's inspirational Hero.

© 2007 Les Mills International (Educational Usage Only.)

BODYCOMBAT® 30 SIZZLER - WE'RE NOTGOING TO TAKE IT!

This class is so amazing it's over way too fast. Incredible music and powerhouse moves will blast you through the workout in double-quick time and leave you breathless, drained and hungry for more. BODYCOMBAT® is about fast-flowing action that enables participants to commit totally to the workout and achieve an equal measure of fun and fitness results. Fighters get into their work with Scooter and The Killers in a two-part warm-up that sets the scene for the action to follow. Then it's time to unleash with the opening combat track and a blockbuster remix of a great classic rock tune. High-intensity is the name of the game in the first training track but if you want energy you ain't seen nothin' yet - a rework of a great song out of Germany will take your work rate to the max as you deliver a new kick and taste a martial art not previously used in BODYCOMBAT®. Billy Idol keeps the interactive split-room action white-hot with one of his amazing gut busters. Then fighters go back onto the offensive with blocks and punches timed to a thumping beat from Double Dutch. Muay Thai is back in the house with a Nick Skitz remix and the class hits another musical highlight with a rock legend classic in the Abdominals conditioning track. All in all, BODYCOMBAT ® 30 is an unmissable fitness experience!

© 2006 Les Mills International (Educational Usage Only.)

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