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The Only Sports and Conditioning Program that Works
Where East Meets West in a Fusion of Tai Chi and Yoga!
Defend Yourself and Combat!
Trigger a Dance Explosion
BODYATTACK® 77 is awesome! There’s no better way than to start class on a high. Beautiful Day... it’s the best singalong track ever! Track 2 is FUN!! Sprinkle in your own dance flava in the Step Knees and enjoy! Track 3 is so uplifting and positive that heart rates and spirits just rise! One of the best Rock songs ever – My Sharona in Track 4 drives you to work hard! The Squat Lunge Combo challenges you to get fitter and stronger by pushing you out of your comfort zone!
A strong song for Track 5… awesome lyrics that transfer our bodies into machines. Your body is a machine – keep it moving to stay in peak working condition! Track 6 is all about working together as a team and feeling good… YOU and ME. GREAT AGILITY training in Track 7… moving sideways, forwards and backwards and rotations… all 3 planes working to a strong and fun song. Track 8… an UPLIFTING high!
There’s a new move in Track 9… the Touchdown & Straight Jump - A WINNER! Power blocks at the end of each set push you to the max! To finish, there’s a combo of Squats and Lunges… working low to build good strength.
BODYBALANCE ® 57 is a wave of calm to wash your stresses away. You will notice that the music is softer and more internal, and you can use this to your advantage to bring your class to an even deeper level of mind-body connection. The release features some truly amazing tracks Set Fire To The Rain and Whole Lotta Love bring a slightly rocky edge to an otherwise smooth track list.
Choreography is simple and, once again, internal. Features include a powerful Sun Salutation, a gorgeous Balance sequence to Shelter, one of my new favorite songs, and undeniably fun core training that will work your abs and back to the extreme. I hope this release will become one of your favorites, as it is mine.
The Warmup sees us transition into the workout very quickly. We’ve got Combos, Shoots, Jacks and Traveling Jabs… and that’s just in Track 1. Each track has a unique feel or blend of martial arts.
Track 4 offers a Kick KATA taken from Tae Kwon Do, 234 kicks to be exact! Track 6 showcases pure Capoeira conditioning, totally destroying your legs and glutes, then Track 7 finishes you off with a very dangerous onslaught of non-stop Muay Thai Knees.
There are over 2,000 upper body strikes And Over 900 lower body strikes! Yes, that's a huge amount of repetitions - therefore expert motivation is required throughout. Coaching plays a big part in this release in terms of levels of intensity and coaching in the setups. Your notes will, as usual, lead you on the path to success. And finally – did you notice?
Because of the instructor BLAH feedback, this release has been designed to not only shed body fat but to do it in a fun, explosive way – we really hope you enjoy this as much as we do!
BODYJAM® 61 – DMFAO I LOVE THIS RELEASE!!! Are you down for some Dim-fahh-oh-ing? I mean some DMFAO'ing… This release is dedicated to all my Finnish, Filipino and French instructors. Also French instructors based out of Fiji, and also Filipino jammers currently teaching in Finland… And Freddy. DMFAO combines Contemporary dance with the bangin'est new sounds from all around the world, but mostly from northern Europe. And some R 'n' B from the US. OK, basically the hottest Earth music. A colossal remix of the popular SH'BAM® track Throw Your Hands Up starts the class up on your toes, then for all the short jammers out there, Hi ho, Hi ho, it's off to Booty Wurk we go. Then who loves a Step Touch? I love a Step Touch, especially on Valentine's Day. Teaching Track 3 is going to make your class fall in love with the Step Touch Switch Combo. And Where Have You Been all my Li-i-i-ife? That's the question you'll ask yourself when you hear the colossal combination of the hardest Rock band on the planet mashed up with the sickest Dubstep producer in the world remixed by a sexy Supercar company… Yup. Dance Hard, Work Hard, Play Hard, Train Hard, Sleep Hard and Dance Hard. Drop it in the Butterfly to drop the heart rate before the heavy hitters take your class to another dimension combining Swedishness with miracles (I need a miracle, I NEED A MIRACLE!). Next the astonishing vocal acrobatics of Heaven soothe your class through softness then three syllables are going to annihilate the dance floor in your club. Prom-miss-ses. OMG yes please! I like to DMFAO. Come join me.
Where East Meets West in a Fusion of Tai Chi and Yoga!
Fizzling with Energy!
Experience The Ride of Your Life!
Welcome to BODYPUMP®! And I do mean welcome: it’s more inclusive, friendlier and more accepting. This is about effort, not necessarily about achievement. We want everyone who walks in your gym door to feel like THEY CAN do BODYPUMP® and feel successful in class. Even if they put the bar down, even if they are only using the bar, even if they haven’t got the hang of the tempos yet! It’s your job to help them get through. So, lucky for you, this is a super simple workout; the focus is on big and powerful movements, not complexity.
But simple does not mean boring! This release is packed with innovations! You’ve got the Uneven/Plate Pushup in Track 3, the Jump Squat in Track 7, the Overhead Push Press in Track 8, and the Oblique Bicycle Crunch and the Mountain Climber in Track 9! Phew… try to keep up! Overall, the intensity in the class builds – Lunges and Shoulders are the peaks of the workout. Feel the accumulation of work throughout the class. So come on guys – let’s get inclusive!
BODYSTEP® 88 is THE perfect mix of Athleticism and Flava. Want stronger legs? The first half of the class is gutsy with the Scissor Combo in Track 4, the Plyometric Combo in Track 5, the Power Jumps in Track 6 and the 6 Pulse Squat Sequence in Track 7. The legs definitely get a WICKED workout, not forgetting the cardio work as well.
The Flava tracks are 1, 3 and 8… FLAVA kicks in right from the start with Track 1's Boogie Tonight… a fun, singalong track to get everyone smiling, warm and in the MOOD to step! Check out the optional 'Boogie Arms' or do your own boogie arms. More flava in Track 3 with the Gallop, and the relaxed feel of the 3 Single Knee Combo. Track 8 is all about FIERCE attitude. Check out and WORK the La Squeesha Snap.
You’ll love it! The Track 9 Speed Step is a little more relaxed… just chill and move freely to the beat of the music. Then Track 10 pushes the boundaries… nailing the cardio component of this release. Go for maximum HEIGHT and depth in the NEW MOVE – the Leap Of Faith, or pull back with the lighter Skater option.
One of the most common injuries in BODYSTEP® is calf strain, so Track 11 provides great preventative training as we strengthen the calves to avoid strains from happening in future classes. The Athletic Circuit track is back and as intense as ever.
Feature move = SPEED TAP… will you be able to keep up?!
BODYVIVE® 23 simplicity… intensity… technique This release has settled into the new format with simplicity, helping to achieve good technique and intensity in each of the moves. Track 2 keeps the legs under tension with a Squat Lunge Combo that really works your lower body and lifts the heart rate at the same time. Strong arm-lines help increase intensity as well as toning and shaping the arms. Track 4,
in particular, focuses on this. Track 7 is a song that many of you will recognize and it may be hard not to break into a saucy dance! This track really gets into your legs while working the arms, back and shoulders AND raising your heart rate!
We use the VIVE® ball in the Core Abs track to help activate the legs as we work the abs. Everyone should do a Down Dog at least once a day and in this release we do it twice! I hope you lose yourself in the music like I do because before you know it you will have worked out for 55 minutes!
This is interval training at its finest! With popular pumping beats and edgy choreography, your members are going to need every recovery you give them! We want to challenge our class to work hard in this release.
So you’re going to push them hard in the working phases and encourage great recovery in the breaks. These notes will help you to teach the workout simply so people can connect to the workout and to the music.
There’s a big emphasis on imagery this time – check out Tracks 5, 6 and 7 for inspiration. So what else is different this time?
There’s HUGE contrast between the long, slow phases and short, sharp efforts – so your expert coaching is required, and we have helped you out this time by making this release so much FUN! Just look at the tracklist – who can honestly say they’re not going to be singing along to some of these hits?
SH’BAM® 8 has a great clubby Warmup, giving the class a chance to warm up their karaoke too, singing TGIF… such a cool warmup moment LOL (especially when acting like a cheerleader in front of class)! The 'cheese' factor is huge in Track 2 Disco… it made me throw my head back and point my finger… aherm… Track 3… Salsa everywhere. I loved getting the class shouting 'Ole’ when I trialed this track. Can’t beat a guitar lick like the one in Track 4! It's a buzz listening to the build-ups when we Step Hop… feels like I’m revving my engine, and then when I jump I’ve put my foot down and the world's whizzing past – awesome!
The X-factor is the best way to describe Track 5 – it’s an insanely well-crafted song that lets anyone and every one of us dance like no-one's watching! A great memory I have of trialing Track 6 for the first time is when my class saw the Hammer Time move. They laughed so hard they had to hold their sides from splitting! Every time we teach the 'I workout’ Biceps Pose, we always get a group giggle from the floor. The free-style ‘look at that body’ arm-line is brilliant as people can’t express themselves enough and then anchor themselves to the workout arm-line again so they are not left alone too long wondering what to do next…
They stay in the ‘let's not get too serious' zone – it's fab! Blast your lungs out to this track. It’s a childhood fave song of mine… Track 7 power ballads are AWESOME! Possibly the catchiest, grooviest hit of 2010 was Moves Like Jagger. You get to do the silly Jagger Walk and pout all you like – I LOVE it! Thanks to Susan Renata Tolij for suggesting that move!
Track 9 is just lung-burning craziness – legs ache… heart's pounding… music keeps coming – enough said! Track 10 is super stylish and just a little bit cool – so it has a teeeeeny tiny bit more complexity in one of the sequences but the best bit for me is the ‘hands up’ stuff where you can just bounce and sing! I get goose bumps! An epic finish to this class… just had to share this track between the three of us – it's way too much fun for one girl in Track 11. AND Track 12 is just a really chilled-out twisty little dance number to put a smile on your face and help you dance your way back to work, or home, or the car, or a club, or nekminnit… a SH’BAM® module
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BODYATTACK™, BODYPUMP™, BODYCOMBAT™, BODYJAM™, BODYSTEP™, BODYBALANCE™ & RPM™, BODYVIVE ™, SH'BAM ™ AND CXWORXS ™ARE COPYRIGHT AND TRADEMARKED LES MILLS INTERNATIONAL™ (C) 2005
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