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!
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.
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.
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.
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!
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:
- Break Free
- Booyah (Lucky Date Remix)
- Kings And Queens
- Here Tonight (Carita La Nina Radio Edit)
- Bang Bang
- Twisted (Eptic Remix)
- All About That Bass
- 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!
By Deb Shafran & Ralf Galle!
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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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:
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!