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

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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, Education!

BODYPUMP™ 90, My Personal Review!

I know this is coming a little bit late, since many of you are already following this blog and looking forward to reading cool stuff about Les Mills™ programs, I apologize since I had a few hectic weeks.

This time I’m starting my review quite differently!! Yeaaah! Let’s do it!

BODYPUMP™ 90 Track List:

  1. You Make Me                  “Avicii
  2. What Now                        “Rihanna
  3. Conquistador                “Thirty Seconds to Mars
  4. Promises                           “Nero
  5. Walk of Shame              “P!nk
  6. Miss Jackson                  “Panic! At The Disco feat. Lolo
  7. Stay The Night              “Zedd feat. Hayley Williams
  8. Thumbs Up (For Rock N Roll) Kill The Noise Remix                “Kill The Noise And Feed Me
  9. Something I Need       “OneRepublic
  10. How You Remind MeNickelback

Two Alternative Track:

5. Put Your Hands Up          “Stevie feat. III Youth

6. Everybody Bring it          “Ronnie Fi’nesse

I guess many of you are happy with this play list now 🙂

1. Warm Up:

The track starts with the presenters telling us to find THE FATIGUE in each and every track, how do you feel about that? It makes me thrilled!!

This is the coolest Warm Up track so far for me, Upright Rows and Dead Lifts combined is an amazing thing. Triple Dead Rows are there to heat you up for a cooking workout.

Right after single Clean & Presses, Squats come immediately, the transition is pretty short, I love it, it’s truly a good Warm Up. Same happens to Lunges. There is change here, we can see it, the Warm Up ends with Lunges 🙂

The music is amazing in terms of connecting with the crowds!

2. Squats:

Three Stances, Three Sets of work and more, and more and more muscles to activate!

You will notice in the recent releases that the sets are similar to each other in terms of Choreography, it’s not hard to memorize them anymore, which is great, set your mind free and focus on your efficiency.

I like Squat tracks which start with super slow tempo. It never gets easy here; Super Slow, Easy Singles, Down and Hold and Bottom Halves! Good luck out there cooking your new strong legs!

The song is popular, the remix might not be, but it’s powerful, once you push play you wouldn’t want to stop even if your legs started to fall apart!

3. Chest:

This is the hardest Chest track I’ve ever tried so far! It is, all of it, a stagger, not only the parts called stagger! CHEST PRESS ALL THE WAY. If your chest muscles are not that strong, I suggest you go light till it becomes easy, then you can increase the weights. I believe this needs you to activate the virtue of patience (lol :p)

4. Back:

Tell you what? WHY? haha okay,  this is pretty tough as well! Four Sets of work, lots of things to do!

We’ve got Dead Lifts, Dead Rows and Clean & Presses , which are back to us 🙂 in Set One and Two. Very neat and very well put, easy to follow and remember. The Recovery comes on time, as Set Three comes different and challenging; with its Dead Rows, Front Squats and Squat Presses. There are plenty of them there. During and after Set Three I doubt anyone would be able to breath normally. Set Four comes to finish us, because it’s a duplicate for Set Three! METABOLIC STRESS “to burn the most amount of calories” is waiting for you each and every time you choose to play this track. If I called the chest track a ‘Cooking Track”, I would call this one  a” Baking Track”.

I personally like this one!

5.Triceps:

How do you feel about your Triceps in general? Weak? Strong? You will figure your Triceps out right here, right now!

We did miss Extensions and Presses, didn’t we? And there are so many of them, soooooooo many!!! I don’t usually find Tricep Dips challenging, but after all these Presses and Extensions they are actually tough! But what else are we here for? To get stronger! And that’s why we love it!

Check the alternative track.

6. Biceps:

Miss Jackson is gonna haunt you till the next release comes out! You will be so addicted to this, soooo addicted! I do appreciate the fact that we do train our Biceps in different ways in BODYPUMP™. We don’t use the bars all the time, we don’t use the plates all the time either. They do care for us, don’t they? The Mid Range Plate Curl is actually a great way to feel the burn. Thank you BODYPUMP™ it never gets boring!

Check the alternative track.

7. Lunges:

Popular song, easier for all of us 🙂

Starting with a Wide Squat Stance is truly a gift; more muscles to recruit and engage. I wouldn’t say this track is the hardest, it comes for many of you out there as a chance to recover, if you feel this way go heavier. Instructors, please do give your member options, to go Body Weight if they find Lunges hard to do, or let them Squat instead, many people suffer knee problems, thank you! 🙂

8. Shoulders:

It always makes me excited to start Shoulders Tracks with Push Ups! Here you go, you’ve got 16 of them! And not only that, Push Ups come different this time at the end; as many as you can, as fast as you can! The MAX PUSHUP!

Up Right Rows followed by Over Head Presses is a typical combination, but it does work perfectly fine for your shoulders. Tempo here will be your challenger, as it goes in singles and in 1/1/2 as well. You did guess that you will have to Push Press here as well, I know! lol

Mac Raises are back as well! Here we have a double challenge: 1. Is to perform strong and beautiful Mac Raises, and 2. To teach our members to do that as well! I see members confused trying to perform them since they go in complete different directions.

What I like here the most: the difficulty level and the music! Lovely perfect choice!

Thank you for reading! And Have fun while making your body and mind stronger!

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

BODYPUMP™ 89, My Personal Review!

BODYPUMP™ 89

BODYPUMP™ is the fastest way in the universe to get in shape; muscular tension, metabolic stress combined together to build strength, tones and shapes and burns body fat

This how Glen presented the new release; a great brief defention of what BODYPUMP™ is.

Let’s check the Warm Up: (Dane Rumble featuring Jupiter Project- Not Alone)

I like warm ups that hit with back and hamstrings; it’s too many muscles there that need to be taken care of before an actual great workout.  There is a very interesting thing here; triple rows twice then slowly going up with the lyrics : you are not alone! That moves to the shoulders, down to the legs, back to shoulders, then back again and shoulders. BODYPUMP™ family are making sure you are warm this time by adding push presses at the end of the warm up.

Squats: (R3hab featuring Bassjackers- Raise Those Hands)

Oh yeah! The music is absolute madness! Lovely Lovely choice! This sounds like engineering and creating new muscles.

We’ve got bottom halves, top halves, big singles, down and holds. The track is quite tough, controlling breathing is essential, and if you are the type of people who gets so invovled and taken away by music, this track will take care of you when you think you can’t go on anymore, the music is uplifting it’s all good.

Chest: (Fall Out Boy- Where Did The Party Go)

Important?

The A press is becoming the main subject here regarding the chest track, we are seeing this frequently recently. Besides that quality is over quantity.

Bar and plates: results, isolation, results, isolation and more results.

The music is not my type, but it’s okay, at least it’s a positive track 🙂 , I liked the track used in squats better.

Back: (Nero- Me & You)

Let’s work our posterior-chain; the gluts, hips and the hamstrings. high intensity interval training. NO CLEAN AND PRESSES?? That is cool! New is always cool!

Wide grip dead lifts, wide grip dead rows are perfect for your middle back, heavy single plates: squats and push presses (HIIT) will allow all your body to work, and changing the grip to under-hand grip activates your upper back.

There is some interesting change here, not doing any clean and presses doesn’t mean you are not working your back, in this track you are allowed to challenge yourself with heavier weight than usual. Glen while designing this track did focus on mixing the mechanical tension with the metabolic stress, please do check your choreography notes for more details, or watch the DVD where he explains it.

Triceps: (Lady Gaga-Applause)

four sets of work, very amusing and challenging. How does it start and finish? Triceps push ups, kneeling over head extensions, that applies to the first two sets. In set three the exercise changes to dips and we finish with seated over head extensions.

I generally like triceps tracks, since they exercises chosen usually hit the muscles right, isolates them and they are usually fun.

Biceps: (The Killers- When You Were Young)

New move?? Yeah! The open arm curl! 

So hammer curls, open arm curls, then using light bars to continue the work.

Honestly I didn’t like the song chosen! But the workout is a killer!

Lunges: (Ellie Goulding- Burn)

More and more changes, everyone love change, right?

In the lunges track this time BODYPUMP™ brings to us new tempos which introduces isometric holds, the holds at the end of each move brings the burn to the muscles, causing them to fatigue and eventually change. The holds here are so important and they are the core of the workout!

Shoulders: (Brooklyn Bounce & DJ Zealot- True Hardstyler)

Brooklyn Bounce became the band for our shoulders! I love that! Bring it down to the floor and get two sets of push ups! All the crazy upright rows, the top halves, over head presses, push presses, rotator raises, and rotator overhead presses to kill your shoulders! This one is certainly crazy and demanding! Good luck to those of you like me with relatively weak shoulders 😛

Good luck teaching it, and good luck attending the class!

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

LES MILLS™ BodyPump™ 88!

BP88
BP88

BODYPUMP™ 88 has been in the house for a while now, although we received it a little bit late, which is the case most of the time in Jordan. I was lucky enough to experience it before it was launched in Jordan, where I live, since I was visiting Dubai in December last year, for a vacation, and I have been invited by Amir Behforooz (AKA KING KONG), a presenter at Les Mills and the Group Fitness Manager at the Aviation Club in Dubai/UAE, to the Aviation Club to attend a BODYPUMP class and lucky enough he did teach release 88, as myself and my friend Mahmoud Salamony, a cool instructor, enjoyed it twice with Amir, Once Mahmoud did team teach with him fully, and next time I was again invited by Amir and at some point the three of us were on stage and enjoyed the thrill of it. Hello Amir and Mahmoud! Thanks for the great times! 🙂

Left to Right: Mahmoud, Myself and Amir

Left to Right: Mahmoud, Myself and Amir

So let’s talk about BODYPUMP™ 88 in more details, I personally think it’s so far the best among releases 83-87!

Warning! This release came to test your stamina! If you doubt your own, try and do 88 with lighter weights. It is physically demanding and challenging. But if you like to push yourself to the edge this release will make you feel great!

What’s Cool in this release?

Music:

The music selection came very successful in this release, I believe Mr. c does spend enough time not only choreographing the program but also picking inspirational music to keep us motivated and carried away. Here’s a hint of the playlist in the release if you still didn’t get the chance to hear it:

  • Killer (Crush  Remix)- SKsim feat. DC Breaks & Dee Freer
  • A little Party Never Killed Nobody- Fergie, Q-Tip & GoonRock
  • Up in the Air- Thirty Seconds To Mars
  • only you- Ellie Goulding

And others of course. I’m frequently on the run of listening to playlists of other programs, but this program has the best music, although some programs share the same music tracks, but nothing compares to how BODYPUMP™ uses the tracks, if you teach BODYPUMP™ you can easily find the words from the lyrics itself to motivate your team, how cool is that?! And if you are experienced enough the music alone leads you into the choreography.

Smooth, precise and Strong?

The warm up:

I was never impressed by warm up tracks, they have been always annoying to me, not only in BODYPUMP™ but in all programs’ releases. This one is smooth, precise and yet strong. It does actually warm you up fast, it has been designed right, and if you have difficulties remembering warm ups, this one will not be a problem, the sequence kinda makes sense, from warming up the back it moves to the top of your body downwards, finishing with small muscles. So back, shoulders, legs the biceps, the whole thing is over, and once it starts it does feel short, it feels quick although it’s not it’s 5 minutes long. So no confusions, no crazy shifting not so many boring repetitions. It did make me happpyyyyyyyyy! 😀

Are you looking for madness when you workout?

Contrast Training:

which is a mix between speed and pressure can be experienced in tracks 2 (Squats) and 3 (Chest).  For actual results in these tracks I’d say follow the weight recommendation mentioned in your booklets and expose that to your members. In the chest tracks some people go heavy in the chest press then go super light in the fly, as we did fly for a while now, and I totally understand because the typical plates grip is not comfortable when trying to go heavy. Those of you who have the chance to use the LES MILLS™  SMARTBAR™ enjoy the heavy plates performing the awesome “A PRESSES” here, since the grip on the plates is absolutely solid and fantastic. The A PRESS is an excellent workout to isolate the chest muscles, please read more about the execution and techniques in the choreography notes.

Explosions?

Some of you already know the answer! And yes it’s the Back Track:

I’d say there is nothing new in this track, but trust me it does feel fresh and new, it’s very explosive and demanding, and here I insist to try and be a bit tough and go a bit heavier than usual. In my personal opinion the music track is beautiful, it makes you wanna do more than you are supposed to, and every time the music is over at the back of my head I have a silent objection “Oh no! I want more”

Off the Record?

Triceps & Shoulders:

These 2 came off the records this time, I would say shoulders more than triceps, but some people say the opposite. I guess it depends on which you have stronger.

Both tracks were made to do 4 things to your muscles:

  • Confuse them
  • Drain them
  • Strengthen them
  • And certainly shape them

I can’t be thankful enough here! BUT please do not go crazy carrying crazy weights in shoulders tracks because it hasn’t been designed for big weights. No, No, No! But in triceps  yes you can 🙂

Good news? Bad news?

Lunges:

For a while now lunges tracks aren’t coming to please us or give us a break, they have been tough. It’s good new for those who want to maintain stronger legs and glutes, and bad news for people with knee injuries since they can’t lung sometimes. The track is relatively long 5:19 minutes. Fatigue hits the calves at the end. I generally enjoy legs tracks, despite my weak left knee, I still believe strong legs are a reasonable survival.

I know I didn’t talk about Biceps, Core and Cool down. I keep those three to you to explore.

Have fun with it for now, and If you have never tried BODYPUMP™  I guess it’s time for you to go for it, this is a program that does give you results, I promise you that!

FYI no one pays me to write about any of LES MILLS™  programs, I do find this one precisely effective, since I have seen results on myself at least 🙂

Katia 🙂