Les Mills Instructors, 10 Reasons Why You Should Attend Quarterly Workshops!

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

If you are a Les Mills International Instructor, you should certainly attend Quarterly Workshops, or as we call them “QW”, and you should certainly read this!

QW are workshops that happen 4 times a year, from its name you understand that they happen every 3 months; where you get to know the new releases for the first time, and usually before your members do, you also get to meet and greet National Les Mills Instructors, or as many of us call them Master Trainers, and also Les Mills International Presenters.

The 10 reasons that I commonly find convenient to attend the QW are!

01.Get To See, Learn and Experience The New Releases

That’s the main purpose why we go to QW! We are always eager for something new. and we are always excited and ready for it! Whether is was BodyAttack, BodyCombat, RPM or Shbam that you are teaching, you certainly want to be the first to know what’s up and what’s new!

02.To Be Updated Regarding Educational Sessions and New Information

Les Mills International focuses and emphasizes on our knowledge, not only our performances. There is a very big difference between certified instructors and non-certified instructors, and another big difference between certified instructors and members, which comes from knowledge. Members can sense the difference between those who know and understand and therefore they do, and those who just do because they have seen others doing, or been creative enough to do. Les Mills International Instructors always have enough knowledge and it’s varied from anatomy to techniques and coaching, and of course many more.

QW 3, Amman/Jordan. Photo Credit Gary Leeman

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

03.Refresh Your Les Mills Igniting Energy

It happens that sometimes we lose out motivation and excitement as instructors over time. Working hard, and working out too hard can put the fire down. Being exhausted, and being the starter that fires people up and being the motivator can’t last forever. even though we all love what we do, and do it because we love it. QWs give you the chance to start fresh all over again, the fresh atmosphere and the maddening energy puts you back in place each and every time! Why would you hesitate to go if you need some igniting powers!

04.Meet and Greet The Super Stars

Master Trainers, Presenters and National Instructors are not always there and around, they are busy as *uck and not always there to meet up with! QWs give us the chance to meet them, stay in touch with them and above all that LEARN FROM THEM.

QW 3, Amman/Jordan. Photo Credit Gary Leeman

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

05.Meet All The Colleagues From All Different Clubs

Some of you might think of their colleagues as their competitors, but come on! We have been working together or separately for quite some time now, and seeing each other is really refreshing! I love attending QWs to see all my colleagues, especially those that I don’t see on daily basis because they work for clubs I don’t work for, at least for now, or stopped working for, again at least for now. To see them sometimes is one of two things: 1. Better than not seeing them at all and 2. Sometimes even better than seeing them everyday! It’s cool, it’s fancy and it’s truly refreshing!

06.See Where You Stand and Self Evaluation

We don’t usually compare ourselves to our members, our members are our students, and we can’t compare ourselves to them, are are the Idols and the top models for them. In QWs that’s when there’s only us and we get the chance to really see how far we went, what have we done so far and what haven’t we. I consider this not as a competition but rather more of a self evaluation and self motivating strategy. Don’t get pissed off though, nor frustrated if you’ve seen people doing much better than you in many aspects, like physically, instead take that as  a positive gesture that you need to work more on yourself.

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

07.It’s Always About Time To Fix Your Technique

Attending QWs means you have a chance to always ask for advice when it comes to what you do and how you do things. We learn something new everyday, and our bodies evolve according to how much we exercise. During these workshops you have the best people role modeling for you, get up and go ask how to perform moves in a better way.

08.It’s Always About Time To Gain More Knowledge

This too is  very important for everybody, who are taking their career seriously. The best people in town are there to answer all your questions, especially during educational sessions. Interacting with the Master and National Trainers gives us a chance to sometimes get to know new things, add on new information or fix and edit other information in our heads. It’s also very good to be proactive because some of us are shy to get up and ask, so sometimes asking out loud gives others the chance to learn.

09.It’s Not Just Social, It’s a Business Opportunity

You are already there and around instructors who are business owners, or club managers! Why don’t you just go and introduce yourself, this is your chance to get some new classes added to your schedule! How smart is that?!

10.It’s Party Time, It’s Time To Make Good Memories

Take it slow, take it hard or take is easy! It’s all up to you! Scream and shout, it’s party time! You are a member all over again, and a student who came to party! Take pictures, look good, chill and make it phenomenal, it’s doesn’t happen everyday!

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

QW 3, Amman/Jordan. Photo Credit Gary Leeman 2015

Advertisements

10 reasons you can’t work out, even at the gym!

I see people at the gym everyday, but that doesn’t yet mean that they are there to do what they came for. And I know some people who’d rather work out alone, or have no time to work out at the gym, so they prefer to work out at home. But still many people, most of the time go to work out, but they simply can’t keep up with it.

There are a few obvious reasons why this happens!

#1. Mobile Phones:

If you keep your phone around you at the gym, you won’t work out, or at least, you won’t work out properly. Simply because instead of holding objects like dumbbells and cables, you are keeping your hands busy with your phone, which will slow you down and keep you distracted.

#2. Gym Friends & Workout Buddies:

Sometimes we are lucky to find these people who want to actually work out and don’t waste time during the workout. And sometimes we are even luckier to find those who are always motivated to work out and just want to do it.

But most of the time, we fall into that trap of wanting to work out with people who are not willing to work out, but they simply don’t know about it. They might joins us once or twice and later on they will find so many excuses in order not to get going.

If you sign up at any gym or decide to follow a certain workout plan, make sure you visualize doing it by yourself and all alone before you hook yourself with anyone.

#3. Being Tired, Worn Out, Not In The Mood & The Lack Of Motivation:

Well this happens to all of us, most of the time, and it’s completely normal and natural. But once you feel tired, don’t make it look like you are tired forever, and not in the mood till the end of the days. We all need a break, but for us to keep being active, the break should be short and reasonable.

Motivation plays a big role in whether or nor we are working out. There are so many ways to motivate yourselves; taking pictures of your own body, looking for good gym or work out buddies, hiring a good personal trainer, downloading awesome songs that you like to hear while working out, trying different workout routines, changing gyms or work out locations, buying new training gear, following a certain fit public figure or fitness model, etc.

#4. Not Knowing What To Do & Where To Start:

If you never did any sports during your young days, you certainly won’t know what to do later on as an adult. This is why it’s very recommended to hire a personal trainer, who’s job is to plan your workout and explain to you what to do step by step, and also show you the right way to do things.

You don’t have to hire someone forever, because, for many of us, this is an expensive matter. But once you feel comfortable doing it by yourself, please feel free to go on alone, you don’t have to keep renewing your contract with your personal trainer.

#5. Being Someone’s Biggest Fan:

This trap is foxy, and loads of people fall into it.

You work out for your own sake, don’t attach your workout with certain people, like some group exercise instructor, or some personal trainer, or even some other member. All these people change jobs and gyms, they won’t last there for you forever, and fooling yourself by thinking this person motivates me the most, and this person lifts my mood up the biggest deal won’t do you any good once this person is on a long vacation, or injured or moved location.

Sometimes you find that person you wanna be a fan of, and later have a personal clash with them and hate the whole idea of working out.

#6. Not Seeing Results:

Not seeing results is a big frustration, but it doesn’t mean to stop the workout.

Sometimes we simply need to change our way of doing things, change methods and plans. Some workouts work for some of us and some don’t. Some people need to worry about their food more than their workout, and some need to lift more weights than others, and some need to do real excessive cardio more than others. There is no such a thing like one workout plan for everyone. You need to find the ultimate workout and perfect meal plan that suits you.

And yes all that takes time, getting to know your body is not an easy simple thing! Just take your time and be smart and wise listening to what your body tells you.

#7. Seeing Results:

That’s another dangerous trap! Have you ever met at your gym “The Member Of The Month” or met someone who showed you their “Before & After Pictures”? These probably are the people who are going to stop working out, because they think that’s it! They have reached their goals! And they keep admiring their pictures and forget the fact that without continuing their hard work they are going to gain that extra weight again, or they are gonna still look soft and saggy after losing so much weight. Looking lean and good is still another hard work to do.

Don’t fall into the trap of “Oh I finally am losing weight” Or “Oh, look! I’m starting to see my ABS”! Keep going, because you are not there yet, probably!

#8. Socializing Is Your Priority:

You won’t work out if your major goal at the gym or fitness center is to socialize. I see many people sitting here and there at the gym talking, sharing pictures and videos and talking about random things.

Remember one thing, the gym is taking your money whether you reached your goals or not, or whether you used their facilities or not. I suggest for those of you who like to socialize to find other ways and places to hangout at, that are cheaper and actually more fun.

And it’s very funny to hear this type of people complaining that they are not losing weight!

#9. Being The Gym’s Judge & Social Adviser:

Yes as you heard! Some people come to the gym to be Dr. Phil, to solve problems,  judge people, criticize how people do their jobs,  observe other people’s progress, or even call others names.

This is pretty sad and pathetic, because as a gym member why should you care who’s friends with whom, and which employee kisses ass for which boss? Or which member lost weight, and who gained muscle mass? Gym members, unless in their past lives had done what instructors, managers, receptionists and sales reps do, can’t evaluate these people’s jobs, and one is entitled to criticize others. So maybe everyone should just do what they are supposed to do and leave?

#10. Lack Of Time:

Life is too busy and stressful, some people have to work 10 hours a day still, and many work and have families to worry about. Not working out in this case if very reasonable, but it’s not an excuse.

You still can find a quality workout routine that takes 30 minutes of your time. There are many studies that say: 30 minutes workout can be perfect if done properly and the right way!

Katia 

BODYCOMBAT™ 63, Surprisingly, Got Me Back On My Feet!

BC63 Screen Shot!

I’m glad to be alive to witness such a good thing like BODYCOMBAT™ 63! Yes it is tough, challenging and really gonna make you sweat! I’ve been teaching the release for a bit longer than a month now, and I still can’t get sick of it. All I want for everyone around the world to try BODYCOMBAT™ 63!

I’m very impressed about the fact that the warm up is an actual warm up, finally, heart rates spikes up, which is very important to get warm and flexible enough for what’s coming. In a few releases I always thought Oh the warm up wasn’t good enough and suddenly track 2 is a killer. But this time is different, by the time the warm up is over track 2 seems very doable, and continues to heat your body up. Well done on this one!

I like the music in release 63, it’s very motivating, well chosen and attractive too. Some people despise track 7 music-wise, because it sounds happy, and Muay Thai, for many should be aggressive accompanied by some aggressive music, but come on get to listen to lyrics and sarcastically laugh while getting your ass kicked.

To be honest I’ve had lost lots of my fitness, since I got sick with arthritis, because for a while I couldn’t walk, then I could but couldn’t run or jump, even though I over came all that, I turned less fit by the time I recovered. Although I went back to doing my job, I still suffer some sort of imbalance, standing on one foot seems hard to do still, but it’s getting better.

I had no actual daily motivation to workout hard, especially doing cardio, because for a long time, it was accompanied by pain, and pain frightens you automatically, so when I first tried BODYCOMBAT™ 63 I was quite impressed, and by the time I started teaching it I loved all of it, and it did help me challenge myself, now after doing this for a bit longer than a month I can teach the whole release without needing to stop to pull myself together. Which makes me happy honestly, because for a while I thought I won’t be able to be there again.

Many times you might feel like you are losing your breath totally, you are going to feel like your heart is about to collapse and that your lungs can’t give you enough oxygen to continue, but please this is when you gotta suck it all in and continue, because only then, when you break through this wall of fatigue, you can get better, fitter, stronger and faster!

All the combats and the boxing tracks are cool, members love that, and track 4 is the highlight with all the crawlings and the push ups in the middle. I’m also glad there are repetitive moves like the round house kicks in track 2 and the side kicks in track 4 because both helped my balance get better and my technique too, and I agree lots of practice is what gets the members there too.

Please share your good experience with others, take your friends to our classes, we would love to see new people over there having a blast with us, it’s too good to be true, I want more people to explode with us! BODYCOMBAT™ 63 is itself a revolution in the world of fitness, in my eyes at least.

Stay With The Fight!

BODYPUMP™ 93, If You Are Looking For A New Challenge!

BODYPUMP 93 SCREEN SHOT

To all BODYPUMP™ Instructors,

Remember to remind your new members that they have the option to do the first 4 tracks, we don’t aim to intimidate them, we aim to attract them and make them come back!

Although I heard lots of instructors complaining about the music and the choreography of this release,  I got to try it myself, of course, and I thought completely differently; this release’s music selection is quite cool, it’s different, it’s colorful and it’s pretty much amusing! It can’t all be pop, rock or electro, variation is indeed needed, and there is not a single track that I didn’t like. All of them get me going and moving, some are more motivating that others, but even those that sound too happy have the beat and the sounds to keep us hanging in there!

If you are into trying something that doesn’t require you to jump and run, go ahead and find some BODYPUMP™ classes around you and enjoy a cool workout! I would be actually super happy if you tell me later what you think!

We are often going to read and hear about THE REP EFFECT™, which is getting all the good things out of resistance training without having to carry heavy weights, but rather lighter ones with a high repetition. Remind yourselves and people around you that THE REP EFFECT™ formula wants you to have long lean strong muscles without having to bulk. Fatiguing the muscles is what helps us find results and not loading them. And by having to do around 800 reps during the whole class, it means that your heart rate will be elevated and you will be having a decent cardio workout!

 BODYPUMP™ 93 Track List:

  1. Break Free
  2. Booyah (Lucky Date Remix)
  3. Kings And Queens
  4. Here Tonight (Carita La Nina Radio Edit)
  5. Bang Bang
  6. Centuries
  7. 1941
  8. Twisted (Eptic Remix)
  9. All About That Bass
  10. What Are You Waiting For

The most challenging tracks happen to be “Squats” which is track 2, but the isometric holds and the music will make you continue and finish the workout. I enjoy this one a lot!

Comes then the “Triceps” track, no.5, the problem with this one is the triceps push ups! BUT BUT BUT! I promise you if you do this release twice a week, for a month you will end up performing them on toes! But I like the variation of the exercises, all the overheads, the push ups and kick-back-rows!

Lunges!!! Really this time it does burn and bite the quads and the calf muscles! Insane workout, but I seriously enjoy this one because the challenge in it is tough! The music is great by the way!

The shoulders track, which is track no. 8, is uniquely designed and managed. It’s tough, for that i recommend people with cervical spine injuries to go super light because they are still going to feel the effect of the workout. I love all the combos and and the reps in the sets! The music is really motivating.

I didn’t face any difficulty studying any of the tracks to present them or teach them later on, even track 4, Chest, which many people complained about.

The beauty of this release lays in the fact that time flies by like a rocket! There is no single chance for boredom! Even though I have been teaching this release for a month now, but I find it still very interesting.

Dear Les Mills™ keep producing cool stuff!

BODYCOMBAT™ 64 filming

By Deb Shafran & Ralf Galle!

NZ Glen : BodyCombat fanatic

Well guys better late than never here is the update from BODYCOMBAT 64! As some of you no doubt know I’ve been calling in the help of guest bloggers since I am currently living in Dubai. This time we have the honour of hearing from the expertise of not one but TWO Les Mills veterans Deb Shafran and Ralf Galle. Deb and Ralf have both attended filmings before so they know the ins and outs very well! If you’ve seen BC63 then you have some idea of the new format for track 4. I have no idea if this is permanent but certainly we have a similar theme in 64 too. And… I’ll be at the next filming up front and personal myself so looking forward to seeing what BODYCOMBAT 65 has in store. Anyway enough from me, take it away Ralf and Deb!

Les Mills BodyCombat 64 Filming Review

View original post 1,531 more words

BODYPUMP™ 92, That’s Quite Tough!

It’s not that Les Mills International pay me to write reviews for them, if they did I would have already started getting rich! But let me tell you something today, you won’t find any other company to compete with these guys, they are on top of the pyramid, and we all have to agree on that. They continuously keep to growing, excelling and keeping us sticking around.

For many people who come to the gym and pass by the group exercise room, BODYPUMP™ either seems too tough, too boring or both. But as an instructor, I want you to join once, get back to me and update me with your feedback. I personally want everyone who can stand and squat to try a BODYPUMP™ class, and not just that, I want you to have a good class.

BODYPUMP™ 92, unfortunately for many, happened this time to be really hard, and for many others it happened to be challenging, in a good way, for those of you who look to put yourselves under fitness tests and challenges, I know you guys loved it.

But, for me, I think, that was quiet too much for many. I know everyone has the right to take easy on the weights, stop and continue, or just leave the class. But my only negative criticism this time, is that what are the new comers supposed to do? Get scared and run away? Les Mills, keep considering our new members please, not just by telling us to let them know they are free to go after track 4, we need them to feel like they can stay until the end somehow. Am I wrong? Let me know, please.

Good news for all the pregnant ladies out there, or those who are planning to be, please, watch the following education session about exercising and pregnancy: Exercising & Pregnancy

Let’s get into the business and see what’s BODYPUMP™ 92 holds for us!

  • 01. The Warm up:

Smooth, smooth, smooth! I like this warm up, it’s flowing, cool and easy to remember. I just didn’t like the music all that much, not my thing, I like music that is more uplifting and energizing, maybe some dubstep, maybe some techno. But In my opinion this track is good in terms of warming us up 🙂

  • 02. Squats:

That’s the real beast in this release! I love the new combo, can’t get enough of it, to squat from bottom to top is amazingly cruel, and pretty intense and firing! 3 sets of work, all in mid-stance, bottom halves, single and super slows will teach your legs to toughen up!

The music is what keeps us going in this track. It really gets harder and harder as the workout approaches the end, but the music helps a lot!

Good luck to all of you on this one, I really enjoy it!

  • 03. Chest:

No matter how many times I repeat this over the week or the month, it keeps killing me! My body never seems to get used to it! It’s really hard guys! Again moving from the bottom to the top here, but for me in chest it seems harder than in squats…

For me  it was easy to memorize this one and teach it, because the track is familiar to me from a previous BODYCOMBAT™ release, but it seemed a little bit strange to have this track in BODYPUMP™, right? It was fitting perfectly fine for BODYCOMBAT™. In other words, for me, the music selection wasn’t very successful, just my opinion.

  • 04. Back:

The best thing in this track is the challenge set for us! Remember, you are always free to take a challenge or to leave it! The challenge is to keep adding weights after each and every set. The focus is the clean and press.

This track is not easy, with or without a challenge, not easy, not easy! I can tell you that forever!

The music is amazing! I personally loved it and I feel great each time I hear it. I even looked up different remixes for it!

For my colleague instructors over there, I know the majority made mistakes on when to start kicking, the music is a little bit tricky! But pretty amusing to challenging yourself to learn the timing!

  • 05. Triceps:

Finally, something everyone can do! This one gets hard only when you push yourself behind your usual limits with the weight.

I liked the music selection, the easy choreography the combo, and the exercise variation! EXCELLENT TRACK!

  • 06. Biceps:

The music is not everyone’s taste! I’m in LOVE/HATE relation with this track and the music. The workout itself is hard, it does cause pain in the arms lol

Choreography not easy to remember, it pissed me off often! But I finally made peace with it and learned it! I also made peace with the level of difficulty and now manage to stay strong from the beginning till the end!

  • 07. Lunges:

OH MY GOD! What about the music! It is so much like the end of 80s era! It makes me feel funny! The workout itself is tough! Really guys, this release is all in all hard! Lots of bottom halves burn your legs and calves! I would like to say GOOD LUCK!

  • 08. Shoulders:

PINK PONG?!

Sighs! Many of them! Push ups with combo! Pushing from bottom to top again! You won’t feel this until you grab your plates and do some side raises and rotators! At the end of this track you might curse and swear! It hurts! Yes it does! & It drains the hell out of your shoulders, especially when it’s time to perform military presses!

BUT I LOVE THE SOOOOOOONG!

Have fun guys! This one will kill you, but it’s going to make you feel so alive!

BODYCOMBAT™ 62, The Best Release For Me!

BODYCOMBAT™ 62 happens to be the best release for me, ever since I started teaching, which is not very long time ago, my first release to teach was 50. The reason why it’s my favorite is that, I happened to like the whole 10 tracks, there is not a single track this time that disappointed me or bores me! Loved it all!

  • UPPER & LOWER BODY WARM UP (1a & 1b)– Someone Like You (Kris McTwain Radio Edit), Home Alone (Invader! Remix Edit):

I honestly wasn’t impressed about this upper body warm up song when I first heard it, because I though, oh wow this is an old song that is not cool any more, like it has been overly used, that no body probably listens to it any more! But honestly, as I taught the release for the first time I was very happy to see how people sing along, and their energy is up and happy, just because they know the song and they like it, which is a great thing! I like that a lot!

Regarding the choreography is easy to remember for both the upper and the lower body warm up tracks, it’s really one of the easiest warm up tracks to study and remember.

I like the lower body track, it’s cool, yeah yeah yeah yeah! Makes people just wanna yeah yea yeah yeah!

Have fun teaching the warm up!

  • COMBAT 1 – Famous Last Words (The Wrapper):

Track 2 comes with so much good energy, beautiful neat blocks, easy to follow choreography, contrast and aggression. If you listen carefully to the lyrics you can get into the mood of the song better, then you can deliver the track feel better.

I always happen to like Karate-Kick Boxing combos, they amuse and excite me a lot!

I don’t consider this as a hard track, it continues to warm us up and it elevates our energy and chances to succeed in the 7 coming tracks.

  • POWER TRAINING 1- Give A Little Love (Al Storm & Euphony):

As Dan said in this track the track is relatively short, but god it’s a killer, if you take it seriously as you should, you are going to feel it in your shoulders and your heart rate will be up for real! I love the 32 hooks part, it’s so much fun, and I love it more when after them we have the big combo, people start screaming, because it really burns the shoulders and feels so euphoric, positive and very powerful! Enjoy the madness in track 3!

  • COMBAT 2- Dark Horse (Hard Dance Alliance Mix, Kerrie Scene):

Track 4 happens to be long, but honestly I was surprised when I noticed that it’s 6:43 min long, because while teaching it I don’t feel that it’s that long, it’s well designed and well choreographed. The best part is how much magic is in there, and how much feelings are in there, combined and blended with the crazy dubstep remix!

The song itself is cool, the Blocks, the 56 Kick-Katas are so cool, you just wanna going on till you collapse, because the music is very very motivating, you don’t wanna miss any part of this one.

People who are fans of Karate, Kick Boxing and Tae Kwon Do are gonna love this one! I personally do!

  • POWER TRAINING 2- Crash (Al Storm):

Crash is quite challenging for people with weak upper bodies, it’s pretty fast and the acceleration can be endless here, but because it’s fast, fun, playful and challenging no body stops and this gives everyone the chance to work out their performance and increase their fitness level!

Members like this part at the end of round 1, when we suddenly freeze after the scissors, they don’t get enough of it, it amuses them! lol

Loved this one!

  • COMBAT 2- Y.A.L.A. (M.IA):

It’s Capoeira time! And yes! It’s short! But it’s damn hard!

Again and again, dubstep happens to be popular in fitness these days, and I really appreciate that! Besides the good music the track is worth going for each time you hear it, it does work the lower body well!

I honestly keep giving and reminding my members about their options here, I ask them to go gradually crazy here, for me they don’t have to jump to option 3 all the way, step by step everything happens!

  • Muay Thai- Let The Beat Go (S3RL feat. Johnny):

This of all Muay Thai tracks that I taught, starting from release 50 till 62, happens to be the best Muay Thai track Les Mills International™ brings us! So full of insanity, so full of the feel of freedom, no limits here, no boundaries, you just wanna live the here and now feeling in track 7! Respect for whomever put this together!

To be honest, for all instructors who teach this release, make sure to give your members a very unique experience when you reach track 7, it’s absolutely a very unique 7:56 min experience, if you can create the right sparks and magic here, keep trying to practice on scripting your ques and motivations for this track!

  • POWER TRAINING 3- Power Of Love/Give A Little Love (Absolutely Elegant_Al Storm & Euphony):

To make sure you have completed 256 punches at the end of this track leaves you exhausted yet very proud and gives you a pure feeling of accomplishment. This one is a typical BODYCOMBAT™ track 8; happy, cool yet tiring!

Enjoy teaching, practicing and working out everybody! BODYCOMBAT™ this time rocks, rises and shines!

Love you all, keep your spirits up! Fight for something!

Katia

Les Mills Latest Educational Session, QW 4, 2014

Body Combat Tr1be!

Team teaching on stage has a very special flavor, especially when we do it with Les Mills instructors who live else where, because it’s truly cool to exchange experiences!

Today my Body Combat class was special by having a guest, who happened to visit Amman for a short time, from Manama, Bahrain, Hamza!

Needless to mention the massive energy in the class, I was happy to have him on stage with me, knowing how much that will be appreciated by the Body Combat Fanatics! Change is needed all the way!

Thanks to my lovely members for the great energy, and thank to Hamza for offering to attend the class, but why just attend it when he could be part of coaching and creating magic!

Les Mills Tribe, I hope you all give the chance to yourselves and others to team teach together and have fun 🙂

Me & Hamzeh!

On Stage

 

BODYPUMP™ 91, What’s Happening?!

Hello everyone! I know it’s been a while sense I’ve published something that you all would like to read.

Well it’s all about BODYPUMP™ 91 this time. The release is big and massive with lots of refreshments and cool tracks.

The release is presented by Glen Ostergaard, Karin Zandstra, Marcus Benson, Jeremiah Evans and Alex Veret.

  • 01. The Warm up:

There is emphasis on the clean and press in this release, how to do and which muscles to recruit. In order for instructors to be able to teach and deliver the clean and press properly, it is highly recommended that you watch the education session in this release, which I have published earlier.The music is uplifting, yet soft and has lots of positive impact.

BODYPUMP 91 EDUCATION SESSION

Usually we use only the bar during the warm up track, but this time we are using the plate at the end of the warm up for side raises and rotators. It’s a pretty cool change that we can see here, truly refreshing and very noticeable.

  • 02. Squats:

Many of you, instructors, are going to find this track hard to memorize, but if you listen to the song several times, you’re going to memorize the choreography in no time.

The workout keeps shifting between mid-stance, for quads, and wide-stance, for glutes, which is quiet intense, especially the breathers are too shorts and the transformations are quick. The singles and the bottom halves are going to create the fatigue that we all look for while working out.

Good luck to all of you on this one, I really enjoy it!

  • 03. Chest:

Again change, change and more change.

The 1st Body Pump release I have taught was 83, yes i’m kind of new to Body Pump, compared to others. But since release 83 had been published until release 91 came, there were no push-ups introduced to us during Chest tracks. We used the bars and the plates and that was it, Now in release 91 you are to use the plate, or the bars and do some chest push-ups, which is going to maximize the efforts used to accomplish the track.

This one is tough if done properly!

  • 04. Back:

The back track stresses on dead lift and dead rows this time more than it focuses on clean and presses, which is quiet interesting. The music is really cool, the combo is cooler, and the choreography is easy to remember! But all in all, all the targeted muscles will hit their goal; Posterior chain: Glutes, Hamstrings, lower and upper back and of course lats!

After back track in this release you will feel your heart rate going crazy!

  • 05. Triceps:

Hey brother! Such a cool song! Really! But watch out for the confusing beat, it can be misleading.

The 1st time I actually did this track I first thought, what are new members going to do here? Because it’s really challenging, it’s a big workout for triceps. Dips followed with overhead extension, followed by kick-back-rows, then again for the other side, then triceps push-ups, then again overhead extension. That’s pretty cruel towards people who just walked into Body Pump 😛 !

But we need to ask people to go for light weights if they have never been to such a class! We don’t wanna scare them away, right? 🙂

  • 06. Biceps:

Since Glen himself is the one to design the Choreography and choose the music, I wanna thank him for this one! The music has a character, BAD COMPANY! Compared to other Biceps tracks this one goes slower than usual, which is a killer. The mid-range pulse here comes in the right places, but the choreography is unfortunately not that easy to remember, unless at the beginning of learning the track, instructors keep on counting how many reps they have done, especially the combo reps.

I love it though, I found it very attractive!

  • 07. Lunges:

I really think it’s better not to do so many lunges like in this track, since lots of people complain from knee pains during lunges track, So replacing some lunges with mid-stance squats, plate squat presses and dynamic plate squat press is really an exist for those who can’t lung!

Love the song!

  • 08. Shoulders:

This seem to be the highlight of the release! The music, the workout, the challenge, the rave in it! Everything in track 8 is pretty loud and clear.

I personally like this track, but here is what I think, and I might also find many of you agreeing with me on this point:

The track is intimidating, especially in the last 2 sets of work, it’s really not design for at least females, lol!!!! I find it hard to go on with 2.5 KG plate doing all these rotators, side raises and PEC DECS, it’s pretty insane, especially that, we instructors, happen to be on stage and we need to deliver right techniques.

The track is amazing, it’s explosive and really mad, but it is going to be intimidating, as I said before, for a big amount of people over there!

  • 09. Core:

I rarely mention track 9 in my reviews, this one came with a big change again, all the hovers and side hovers are just amazing. Not everyone can do that, to be honest, but in my opinion, it’s time for so many people out there to move into another level of strength and conditioning.

Yes, the song is really cool, and the choreography goes along with it, which makes it cool to remember!

Love you Body Pump guys and girls! Stay with this cool release! I believe this one is going to change something in you 🙂

Katia