Les Mills BodyCombat 69 Education

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BODYCOMBAT™ 64, This Piece Of Steak Is Well Done!

That is the release you want to introduce to your new members! Why? It’s full of great moves & great music, also it’s very easy to follow since the choreography is very repetitive, which will help them find it easy to understand and break down!

  • Track 1: Upper Body & Lower Body Warm Ups (Freaks/Can’t You See)

The coolest music for a warm up will be found here! I still get goose pumps every time I teach this track! There is a lot of basass attitude in it! I love the upper body warm up a lot, members do really get the moves in it and feel pretty much engaged.

As for the lower body warm up, I’m thankful for all the slow and fast side kicks here, that really helps with fixing the technique of this tricky strike! The music is just perfect!

I can say that all in all the warm up is literally a warm up here, really sets you ready to go!

  • Track 2: Combat 1 (Tae Kwon Do & Kick-Boxing) (I’m Shipping Up To Boston)

Hey yey! Jump Kicks are back, the best way to get really fit and feel the work out. It’s a relatively short track but truly fantastic to increase your fitness level! It’s important to try all the options offered in this track!

  • Track 3: Power 1 (Boxing) (You’ve Got The Love (Breeze & Modulate Remix))

That’s a 07:30 minutes track, cardio cardio and more cardio for you, awesome conditioning track for the upper body, ABS and lower body! Love this track, it’s crazy and easy to follow. What I like in this track is the different levels of intensity that one can get to, high repetition will help you learn how to increase or decrease your workout intensity.

  • Track 4: Combat 2 (Tae Kwon Do) (Blast Off)

This track is divided into 3 rounds, The first and the last is basically made to fix your side kick technique, balance and lower body strength. The middle round is made of push up, which will help you increase your endurance and polish your body conditioning. This track will kill you! I promise! it’s very powerful and very demanding!

  • Track 5: Power 2 (Boxing) (Hot Right Now (Jag Skillz VIP Mix))

HIIT (High Intensity Interval Training) is what it is all about! A lot of upper cuts, different counts, different durations and different energy levels. You will experience the coolest sprints, also different durations and you are the one to decide the intensity! A very great track to increase your fitness level! Love this one, it’s all about cardio!

  • Track 6: Combat 3 (Mixed Martial Arts, Capoeira)(Black Widow)

When you hear Capoeira get your legs ready for a serious workout.

I like this track for 2 main reasons; the 1st is that it’s easy to remember and follow, members enjoy what they can remember. And the 2nd reason is that it is a great workout, a lot of conditioning is in there. This one will help you get your legs stronger and more balanced. If you have knee problems try to always take option 1! But if you want to challenge yourself go on and try all the jumping lunges!

  • Track 7: Muay Thai (La Nina Mechanica)

This is 8 minutes of madness, a lot of elbows, a lot of knees, and a lot of running man! I love the push kicks in the track, I adore the music and the feel in the track; a lot of power, aggression and elevation! You can always take it easy until you get used to it! True fighters will go on till the end!

  • Track 8: Power 3 (Boxing) (If You Surrender)

3 rounds of cool boxing! Jabs, hooks, upper cuts, running and scissors. The last 6:30 minutes of the workout will feel amazing as you finish with a lot of single jabs! A total of 256 punches in this track! Your arms and shoulders will burn! Love the sensation!

Katia 🙂

 

 

 

BODYCOMBAT 64 EDUCATION!

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!

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

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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

Learning Choreography, Les Mills™ Instructors!

Choreography Notes
Choreography Notes

All the time instructors discuss the best way to study and remember different choreography.  But there is nothing called the best way, there is the best way for each one of us. Studying choreography needs some attention, and people learn in different ways, taking in consideration their different skills and mind-sets. Some people depend on what they read,  others depend on what they see and some depend on what they hear. People are different and they learn in different ways.

I have seen people learning in different ways and I have also read different discussions over Les Mills™ forums, as instructors there also discuss all the time ways to learn their choreography, here are some basic tips!

  • Learn your music:

It’s important to keep listening to the music over and over till you know it by heart. It’s important to be able to know when are the changes in the music are coming, (verses, pre-choruses, chorus, bridges etc). This is going to help you learn the choreography faster. 

It’s possible to listen to music everywhere now, and we all get stuck in traffic, use that and listen to your tracks, or in the office, while gardening, washing the dishes or surfing online.

  • Watch your DVD:

Some people once they get their new releases rush to watch their DVDs. For me I would do that to see if there are any new ideas in the new release, but none of what I’d see in the DVD would stick to my head from the first glance. But for some people it works perfectly fine, they watch it twice or thrice and it’s all in their heads! Magic, right?

In case you are not a visual learner, you will have to stick to option one first.

  • Read your choreography notes:

Reading the notes helps us find our bases or hints to study. Some of you might just listen to their music and follow choreography notes, reading them carefully a few times without the need to see what’s happening in the DVD.

Some people’s brains register what’s being written or read, so you might be one of these who’d rather read something to remember it.

Choreography Notes

Choreography Notes

What if sticking to one method only doesn’t help?

Then you should try and combine methods together. For me I listen to the music first till it’s in my head, then I pick up the choreography notes and I follow while listening to music. Once I memorize it, I might try and script it, and at the end I watch the DVD to see and visualize what I learned.

Some people actually follow the DVD physically, they push play and apply whatever is in there over and over till their bodies get used to it, like Wii games.

Some people find it effective to practice together in pairs or groups to learn together, others find that disturbing, or a waste of time.

Once I have gone through an online discussion over this matter, and one instructor suggested a very cool way to study and learn choreography, which I actually tried and liked a lot, here it is:

write on a piece of paper, after watching the DVD or reading the choreography notes, the choreography your own way, the simplest way possible for you to understand. If you use the subway or lots of trains, you can benefit from the time spent there by listening to your music and following your own notes. Or while driving and getting stuck in traffic you can stick that paper in front of you, say over the CD player, while listening to your music follow the notes you’ve written, if you do that over and over you will be able to learn your choreography easily. For me this works and I learn this way faster.

PLEASE! Be careful while driving, I don’t wanna be the reason if anyone of you gets hurt! try the previous only when you are stuck in traffic!

Good luck learning new releases, be creative and let me also know how do you learn your choreo!

Kia Kaha!
Katia

BODYCOMBAT™ 59, My Personal Review!

Hello there!

I guess I forgot to tell you that I’m a LES MILLS™  BODYCOMBAT™ instructor. Although I was hooked up for a while with BODYPUMP™ I haven’t reviewed any BODYCOMBAT™ releases. My bad!

Anyway, BODYCOMBAT™ 59 has been already launched in some countries, not Jordan though, we are still waiting! But that doesn’t mean I can’t review it!

Let’s start with the warm up in BODYCOMBAT™ 59; personally, I’m sorry, I didn’t like the first musical track used for the warm up, but the second is pretty cool (I Knew You Were Trouble, and Everything About You). The warm up this time isn’t challenging but rather playful, the upper body warm up or as we call it (1A) starts with Boxing, moving towards Karate then Capoeria which is pretty interesting to include the Capoeira in the upper body warm up.

The lower body warm up (1B) starts with Karate takes us to another level with some Muay Thai kicks, then changes to Taekwando.

The warm up generally is easy to follow. I hope you enjoy it!

Track 2 (Combat 1); the track (Danger Zone) is making the workout looks tougher than it is. I like the music. Here they combined Boxing, Swords and Taekwando together. The track is relatively short, but can be really fun.

Track 3 (Power Training 1); Wooohoo!! Alright if you think your upper cuts are not so good, here is the time for you to go to your instructor before or after the class and let them teach you how to upper cut properly! This track focuses mainly only one arm training at a time, almost. It goes in three rounds, and it finishes with an interesting (1,2,3) counts for upper cuts then a combo of jabs and upper cuts. I like this one regardless of the music :P, because it’s quiet challenging. If you think your upper body is weak this one will give it strength and endurance, try it out!

Track 4 (Combat 2); THIS ONE IS CHALLENGING! A lot of focus goes here to the legs, with a taste of different martial arts, you are going to feel your legs burning and your heart rate is going insane, it’s a fast moving track. I do appreciate the music choice a lot here (A Warriors Call); tough, heavy and artistic music! If I say challenging that doesn’t mean you get scared of it, take easy options for a while till you can go harder.

Track 5 (Power Training 2); Cardio, cardio and more cardio. This one got me a bit emotional (hehe) I dedicate this one to my best friend and fitness buddy Shahed Muflih, why because: Bright like the sun you are always shinning there for me, etc. I LOVE OUR FRIENDSHIP BUDDY!

Anyway back to reviewing it; 3 rounds, lots of hooks and sing alongs! The Last round is quite interesting with the pushes and the lungings! Loved it!

Track 6 (Combat 3); Kung Fu and Capoeira? Sounds interesting no?

Actually awesome! To learn to balance on one leg, to help balancing the strength of your legs muscles as you kick slow, to get the chance to conditioning your legs by doing esquivas and to jump lung? This is madness mixed with dubstep! Well designed, your abs are definitely gonna love it!

Track 7 (Muay Thai); if you day dream often of running in some street fighting random enemies and monsters the music will give you a great background to day dream stronger (Lost in Space). I can’t say more, nothing new in the Muay Thai tracks since a looooooooooong time!

Track 8 (Power Training 3); you will be (Falling From The Sky) after finishing the 8 tracks. Pretty cool song here, the speed will work you out. I have always been a fan of combining the upper cuts with the hooks and you will get to experience this in round 3.

Right, so let me criticize something here, sadly the presentations we used to see on DVDs were much of a better quality in terms of performances, techniques and the teams used to be more organized on the stage than we see now. For a while we had Dan and Rach alone on the stage, and I personally thought they should get more people to perform with them, but too many is not good either for the mess that happens on the stage, for the minimum amounts of standardizing the teams. I personally don’t agree with this, especially for the new instructors to see this, they won’t get the chance to take a look at many good role models. I don’t see the point of having a whole army of people on the stage, sorry!

Enjoy the new release, and if you are an instructor please focus on the techniques of your members.

Salute!

Katia J