Notas Coreográficas BCombat 76

BODYCOMBAT 76
01A. UPPER BODY WARMUP

01B. LOWER BODY WARMUP
02. COMBAT 1
03. POWER TRAINING 1
04. COMBAT 2
06. COMBAT 3
07. MUAY THAI
09. CONDITIONING
10. COOLDOWN
06. COMBAT 3
MUSIC
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BODYCOMBAT 76 © Les Mills International Ltd 2018

01A. UPPER BODY WARMUP
TRACK FOCUS FEEL
Coach your class through the basic upper body Big Room, Adrenaline Charged
strikes to prepare them for the training session
to come. Set the tone for a Mixed Martial Arts-
MARTIAL ART
inspired workout by tapping into the feel of the
Boxing
movement and the music.
MUSIC EXERCISE CTS REPS

0:05 Intro / 1x8 Front Stance – Boxing Guard 8
0:08 V1 / 3x8 A R, L Slip (Crunch) 4 6x
0:16 _ Throw your hands up 8x8 A1 L, R Jab 2
L Jab 2
R, L Jab 2
R Jab (Level 2 after 4reps) 2 8x
0:37 B up / Throw your hands 16x8 B L Combat Stance
L, R Uppercut 4 32x
(Music speeds up)
1:11 C / (Dubstep) 8x8 C Travel to F

L Jab x2 2
R Cross 2
Shuffle B 4 8x
(Level 2 after 4reps – drop low)
1:38 Br / 8x8 D L Hook 2
R Hook 2
Jump Jack x2 4 8x
L Hook to finish!
2:08 REPEAT SEQUENCES A to D – R

Note: Slip (Crunch) goes L

01A. HNDZ UP 4:10mins
Let the attitude, energy and vibe of this song DOUBLE JAB, CROSS, SHUFFLE BACK
draw your class into the whole experience and Layer 1
put everyone in the mindset to fight their way to
• On the move: Double Jab, Cross, Shuffle Back
better fitness!
• Right, right, left: Straight down the line
• Drop the shoulders down and away from the
TECHNIQUE & COACHING ears
• On the Cross: Release the heel and drop down
on the punch
CRUNCH
Layer 1 Layer 2
• Boxing Guard, hands up • Throw the punch, loosen up
• Crunch side to side
• Get the abs firing and ready
HOOK, HOOK, JACK
Layer 1
FRONT STANCE JAB • Hook right, Hook left, Jack your feet
Layer 1 • Hook: 90-degree punch
• Front Stance, Boxing Guard • Target: Between the temple and the jaw
• Jabs: Right, left, right, then, left, right, left • Striking with the big knuckle
• Knuckles to nose • Option for the Jack: Squat for lesser impact
• Soft elbows • Butt back and down in the Squat
• Release the heel and drop on the last punch
• Lift the heart rate Layer 2
• Keep your Boxing Guard up • Pump up the heart rate
• Bend the knees on the Jack
Layer 2 • Elbow slightly higher than the wrist in the Hook
• Do you feel a bit looser the second time
around?
• Move your head off 12 o’clock as you throw
the last Jab, drop into it and use your body
UPPERCUT
Layer 1
• Vertical punch to chin height
• Start to increase the tempo with the beat
• Bend the knees
• Roll the shoulders
• Fire the core
Layer 2
• Throw your hand from the front of the ribcage
up; never bring the arm behind the ribcage

01B. LOWER BODY WARMUP
TRACK FOCUS FEEL
Let the high-energy contrast in this song drive the Fun, Lively
FUN! Coach the basic setup of the Kicks to help MARTIAL ARTS
your class execute with great mechanics from the Tae Kwon Do, Kick-boxing, Karate
start. Focus on keeping the Kicks low and safe.
4:10 Intro / (Whistling) 1x8
4:12 C/ 7x8 L, R Run OTS 2 28x
(Lift knees higher after 12reps)
4:29 V1 / I don’t wanna fake 8x8 A Step R 2
it baby L Evasive Side Kick 2
Step L foot down 2
R leg Lunge B 2 8x
4:49 Can I get a little 4x8 B L Combat Stance
Step R foot in 2
L Roundhouse Kick Setup 2
Step L foot down 2
R foot steps B 2 4x
4:59 Get in the middle of the 4x8 B 1
Step R foot in 2
dance L Roundhouse Kick 2
Step L foot down 2
R foot steps B 2 4x
5:09 C / Shake that body, 8x8 L, R Run OTS 2 32x
show me that (Level 2 after 16reps)
5:28 V2 / 1, 2, 3, 4 8x8 A Step L 2
R Evasive Side Kick 2
Step R foot down 2
L leg Lunge B 2 8x
5:48 I’ve been looking at you 4x8 B R Combat Stance
baby Step L foot in 2
R Roundhouse Kick Setup 2
Step R foot down 2
L foot steps B 2 4x
5:58 Get in the middle of the 4x8 B1 Step L foot In 2
dance R Roundhouse Kick 2
Step R foot down 2
L foot steps B 2 4x
6:08 C / Shake that body, 8x8 L, R Run OTS 2 30x
show me that lala (Level 2 after 16reps)
Slow down and prepare in Wide Front
Stance on last 16cts
6:27 Br / Daddy do it right, 8x8 C Jump x2 to L side – Martial Arts Guard 4
daddy do it slow Jump x2 B to start position 4
L Knee x2 4
L Front Kick 4 4x
6:47 C / Shake that body, 8x8 C1 Jump x2 to R side – Martial Arts Guard 4
show me that lala Jump x2 B to start position 4
R Knee x2 4
R Front Kick 4 4x
7:06 ohhh- ohhhh – ohhhh 8x8 D Front Stance
L Knee x2 4
Jump into Wide Squat – Freeze at bottom 4
R Knee x2 4
Jump into Wide Squat – Freeze at bottom 4 4x
7:26 Outro / Feet together – cross arms and pose to
finish!
01B. SHAKE THAT LALA 3:18mins
Use the Runs to get the heart rate up, connect ROUNDHOUSE KICK
with your class, and tap into the FUN of the song! Layer 1
• Extend the arm and strike low, lift the chest
high
TECHNIQUE & COACHING • Kick goes out and back in
• Strike with the lower shin
JOG • Turn your standing heel to the front
Layer 1
• Jog right, left Layer 2
• Lift the knees • Come around the body with the Kick
• Bring the heart rate up
• Use your arms
2 JUMPS SIDE, 2 JUMPS BACK, DOUBLE
Layer 2 KNEE, FRONT KICK
• Knees UP! Layer 1
• Warming up the muscles of the legs • Feet into Wide Stance, drop low
• Take a deep breath and bring the knees higher • 2 Jumps right, 2 Jumps back, 2 right Knees,
1 Front Kick, land; repeat
• Knee: Bring the knee up towards the belly
button
SIDE KICK, STEP BACK
• Swing the arm on the Front Kick
Layer 1
• On the Jumps, land with both feet at the same
• Step left, Side Kick right, then step backwards time, soft knees
• As you step out, turn the toes of the standing • Front Kick: Out, in, drop
leg out and bend the knee
• Warming up hamstrings, core and lower back
• Elbows tucked in on the Kick, relax your arms
as you step back
• Drive the Kick out/in, retract the Kick
• Second side: Step right, Side Kick left, then
step backwards DOUBLE KNEE, JUMP INTO WIDE SQUAT
• Toe turns down as you strike, to activate the Layer 1
glutes • Double Knee, Jump into a Wide Squat
• Reaction training
Layer 2 • On the Squat: Knees out, abs braced
• Lean away more • Add a bounce on the Knees
ROUNDHOUSE KICK SET-UP

Layer 1
• Turn your standing heel to the front
• Knee and shin parallel to the floor

02. COMBAT 1
TRACK FOCUS FEEL
The Advancing Side Kick is the focus of this track. Big Room, Driving, Powerful
To help your class to get the most out of this
move, coach Layer 1 cues in the first half of the
MARTIAL ARTS
track, then in the second half use Layer 2 cues to
Kick-boxing, Tae Kwon Do, Muay Thai
enhance distance, speed and height for maximum
training results.

0:00 Intro / Get ready! _ 2x8 Set up L Combat Stance – Boxing Guard 16
0:08 B up / 6x8 A L Jab, R Cross 2
L Descending Elbow 2
Pulse F, B x2 4 6x
L Jump Kick on last rep
0:28 C / 1, 2, 3 Hit it _ 8x8 A1 L Jab, R Cross 2
L Jump Kick 4 8x
0:55 Br / All aboard 1x8 Freeze Guard 2
Transition to Front Stance facing L 6
0:58 B up / (Train horn 9x8 B L Advancing Side Kick – Slow 6

sound) Turn to face R 2
R Advancing Side Kick – Slow 6
Turn to face L 2 4½x
1:29 PC / Get ready! 9x8 B1 R Advancing Side Kick – Fast 4
Pulse OTS 4
L Advancing Side Kick – Fast 4
Pulse OTS 4 4½x
Transition to L Combat Stance on last 4cts
1:59 C / 1, 2, 3 Hit it _ 8x8 A1 L Jab, R Cross 2

L Jump Kick 4 8x
2:26 Br / All aboard 2½x8 Freeze Guard 4
Recover and set up R Combat Stance 16
2:34 REPEAT SEQUENCES A to 2nd A1 – R

02. ALL ABOARD 4:56mins
In the second half of the track once your class SLOW ADVANCING SIDE KICK
knows the Jump Kick combination, coach them to
experience the FEEL of the movement and let the
music drive them to powerful execution. Connect
with the group using the team “Kiah” or in your
own way in the last block since you are facing
the class and moving forward and back instead
of side to side. This is your first opportunity for
your class to really dig in and start to challenge
themselves.
Layer 1
• Step left leg behind, right Side Kick, reset,
TECHNIQUE & COACHING then step right leg behind, left Side Kick, reset
• Toes down, heel up on the Kick
JAB, CROSS, DESCENDING ELBOW, PULSE • Turn the standing heel towards the target as
you step
Layer 1
• Execute slowly to gain confidence
• Jab, Cross, Descending Elbow, Pulse
• Use your arm for balance
• Descending Elbow: Hand into the chest, lift the
elbow then bring it straight down the middle
• Jab, Cross: Target to the nose/lip/chin, soft Layer 2
elbow • Focus on stepping BEHIND the kicking leg that
will help you cover more DISTANCE when you
Kick
Layer 2
• On the Elbow: Drop the shoulder and fire your
abs to generate power
FAST ADVANCING SIDE KICK
Layer 1
• Add the speed: Step, step kick
JAB, CROSS, DESCENDING ELBOW, JUMP
KICK • Advancing with the steps
Layer 1 • Toes down and squeeze the glutes as you fire
the Kick
• Add the Jump Kick: Sweep the back leg up,
then Jump Kick for cardio
• Option for power: Step Kick Layer 2
• Extend the Kick further
Layer 2 • Take the Kick higher to challenge yourself!
• Step Kick option: The stability of the Step • Bring leg back in with speed
allows you to bring more POWER!
• Jump Kick: Use momentum to propel your
body weight off of the floor and spike your
heart rate to burn more calories
Layer 3
• Heart rate is pumping!
• Can I have a “Kiah” on the Jump Kick? KIAH!

TRACK FOCUS FEEL
The key focus of this track is achieving high- Drum ‘n’ Bass, Liberated, Energized
end cardiovascular training through execution
of the power combinations and fast punches.
MARTIAL ART
The combination is set up slowly before you
Boxing
accelerate, giving your class a chance to nail the
mechanics before driving it to faster speed and
higher intensity.

0:00 V1 / Baby I’m sorry 3x8 Prepare to run 24
0:08 We were only young 13x8 L, R Run OTS 2 52x
(Level 2 after 20reps – knees higher)
0:45 C / Was it never meant 16x8 A Front Stance – Boxing Guard 2 64x
to be? L, R Jab
(Punch higher than shoulders after 32reps)
L fist to sky!
1:30 Br / 2x8 Recover 16

1:35 6x8 L, R Run OTS 2 24x
1:52 QC / Was it never 8x8 B L Combat Stance
meant to be Combo – Level 1 – Slow
L, R Uppercut x2 8
L Double Jab, R Cross x2 8 4x
2:14 PC / (Instr) 8x8 B1 Combo – Level 2 – Speed
L, R Uppercut x4 8
2:37 C / Was it never meant 8x8 B2 Combo – Level 3 – Power
to be L, R Uppercut x4 8
(Sink down on the Cross)
2:59 Instr / 8½x8 C L Jab, R Cross 2 32x
L Jab to finish!

3:29 6x8 L, R Run OTS 2 24x
3:46 QC / Was it never 8x8 B Combo – Level 1 – Slow
meant to be R, L Uppercut x2 8
R Double Jab, L Cross x2 8 4x
4:08 PC / (Instr) 8x8 B1 Combo – Level 2 – Speed
R, L Uppercut x4 8
4:30 C / Was it never meant 8x8 B2 R Combat Stance
to be Combo – Level 3 – Power
R, L Uppercut x4 8
(Sink down on the Cross)
4:53 Outro / 8x8 C R Jab, L Cross 2 32x
R Jab to finish!

03. WHO KNOWS 5:19mins
Clearly coach the 3 levels of intensity of the FAST RIGHT, LEFT UPPERCUTS, DOUBLE JAB
combination: CROSS COMBINATION
1 - Slow tempo Layer 1
2 - Fast tempo • Fast 8 Uppercuts, Double Jab Cross twice
3 - Fast tempo with the drop on the Cross. • Into Level 2 intensity
Guide your class through these gear shifts so that
they can maximize their cardiovascular training. Layer 2
Hook into the music and the lyrics to help • Breathe with it
motivate them all the way through Level 3 and
• Let the shoulders flow naturally
into the final set of Jab/Cross on each side. On
the second side, don’t over-coach the mechanics • On the Cross, whip the hip through
once you have set them up; let them FEEL the • Level 3: Drop down on the Cross, like you’re
music and the movement. throwing with maximum power
• Stay tight, stay forward!
TECHNIQUE & COACHING Layer 3

• LEVEL 3: GO!
JABS • Only YOU KNOW! Push yourself!
Layer 1
• Front Stance
• Bend the knees JAB, CROSS
• Tuck the chin in Layer 1
• Squeeze the floor between your feet for a • Lean forward
strong foundation • Brace abs
Layer 2 Layer 2
• 55 seconds: Maximum effort! • Control it, then LET IT GO!
• Hold your position and punch higher than the
shoulders Layer 3
• Imagine you’re hitting a big heavy bag. Try to • 25 seconds to go!
knock the stuffing out of it!
• “It doesn’t matter what you look like. It’s HOW
• Train through the muscles! it makes you FEEL!”
• Be ultra-fast!
Layer 3
• Maximum EFFORT!
SLOW RIGHT, LEFT UPPERCUTS, DOUBLE JAB

CROSS COMBINATION
Layer 1
• Train 3 levels of intensity as you work through
this combination
• Start slowly, then add speed
• Uppercut, right, and left, 4, 3, 2, 1 then Double
Jab Cross twice
• On the Cross: Let the hip, shoulder and foot
turn naturally, and whip
Layer 2
• Roll forward on the Uppercuts. As the
shoulders rotate, use the core to generate
power

04. COMBAT 2
TRACK FOCUS FEEL
This powerful combination of leg conditioning, Trap, Sinister, Foreboding
Capoeira and Kung Fu will challenge your legs,
core and balance. Clearly coach your class
MARTIAL ARTS
through the options and levels then use Layer
Capoeira, Kung Fu
3 cues to help them drive the intensity and
persevere to the end!

0:00 Intro / 2x8 Introduce track and prepare to lunge 16
0:07 V1 / (Instr) 10x8 A L Lunge x4 (R leg B) 8
Switch to other side – last 2cts
R Lunge x4 (L leg B) 8 5x
R Lunge, L Front Kick, R Lunge on last rep
0:39 C / Go, keep it alive 8x8 A1 L Lunge, R Front Kick x2 8
we go _ L Lunge x4 8
R Lunge, L Front Kick x2 8
R Lunge x4 8 2x
Feet together, arms by sides after last rep
1:04 B up / (Instr) 4x8 Recover 32

Jump into L Lunge, R Front Kick
1:17 C / Go, keep it alive 8x8 A2 Jump into L Lunge, R Front Kick, L Lunge, 8
we go _ R Front Kick
L Lunge x4 8
Jump into R Lunge, L Front Kick, R Lunge, 8
L Front Kick
R Lunge x4 8 2x
Feet together, arms by sides after last rep
1:42 2x8 Recover 16

1:49 (Eastern 4x8 Step wide 8
instrumental sounds) Clench fists and cross wrists in front of face 8
Slowly lower arms down into A–Frame 16
Set L heel, R arm F in preparation for Side Kick –
last 4cts
2:01 4x8 B R Side Kick – Slowly kick and hold leg out 16
Set R heel, L arm F – last 4cts
L Side Kick – Slowly kick and hold leg out 16
Set L heel, R arm F – last 4cts
2:14 Br / (Dramatic 12x8 B1 R Side Kick – low and hold 2
sound) Balance and lift Kick up and down slowly 14
Set R heel, L arm F – last 2cts
L Side Kick – low and hold 2
Balance and lift Kick up and down slowly 14 3x
Set L heel, R arm F – last 2cts
2:52 C / Go, keep it alive 14x8 A2 Jump into L Lunge, R Front Kick, L Lunge,
we go _ R Front Kick 8
L Lunge x4 8
Jump into R Lunge, L Front Kick, R Lunge, L Front
Kick 8
R Lunge x4 8 3½x
Feet together, arms by sides after last rep to finish!
04. ERA 3:41mins
Use the shift in the music at the start of the Kung CAPOEIRA COMBINATION JUMPING
Fu section to help your class refocus and prepare
for the balance and strength element of the Kung
Fu Balancing Side Kick. This change in energy
will help them tackle the final set of the Capoeira
Combination with renewed determination.

4 LUNGES RIGHT, LEFT
Layer 1 • Jump time: 4 Lunges, then Jump up, and push
over to switch sides
• Lower body leg conditioning, Capoeira style
• OPTION: Stay with the step over to switch
• Right foot forward Lunge 4 then change legs sides
and repeat
• Long step back
Layer 2
• Back heel off the floor
• Push off both legs and land on both legs
• Hips and shoulders square to the front
Layer 3
Layer 2
• That Jump will suck the life out of your legs
• Get down by bending the knee and pushing but that’s what we want!
through the glutes
• ROUND 3 – The legs will burn; take the
challenge and move up and over!
• Learn to love the uncomfortable because that’s
CAPOEIRA COMBINATION: LUNGE KICK, where the results are!
LUNGE KICK, 4X LUNGES
Layer 1
• Lunge Kick, Lunge Kick, then stay for 4 Lunges KATA
and switch
Layer 1
• Feet wide
Layer 2
• Inhale, bring the arms up, crossing at the wrist
• Capoeira: Use 3 points of the triangle and use then open into A-Frame
the floor for power and strength
• Hands stay in a fist
• Get low into the legs
Layer 2
• Change of style to Kung Fu for balance
BALANCING SIDE KICK training
• Shift the energy and find the calm
SLOW SIDE KICK

Layer 1
Layer 1 • Set your standing heel towards your target
• Strike down with the Side Kick, then lift and • Low Side Kick: Use the heel and soften the
lower the leg slowly supporting leg
• Lift with your glutes and lower with control • Hands stay in guard during the Kick
Layer 2 Layer 2
• Force yourself off balance and force your core • Find the calm to balance the adrenaline
to fire • Apply the pressure in the legs
Layer 3
• Grip it!
• Fight for it!
• UP, UP, higher!
TRACK FOCUS FEEL
MMA Circuit training is the focus of this track. It Jungle, Electronic
comes at you in two phases:
1 - Integrated core and strength
MARTIAL ARTS
2 - MMA skills and cardio.
MMA
In the integrated core and strength phase,
encourage your participants to recover before
they hit fatigue,to prevent any compromise of
technique.

0:00 Intro / Soundbwoy just 15x8 Transition to floor 120
gets low Demonstrate combinations:
Plank position
Jack feet out/in
Pushup
Mountain Climber - Fast
OPTION
Plank position on knees
Knees lift/lower
Pushup
Mountain Climber - Slow
0:42 C / Sound, sound, 8x8 A MMA Circuit Training Combo

sound (Techno music) Plank Position – Jack feet out/in 4
Pushup 4
L, R Mountain Climber x4 (Fast) 8 4x
OPTION
Plank Position on knees
Knees lift/lower 4
Pushup 4
L, R Mountain Climber (Slow) 8 4x
1:03 Sound, sound, sound 8x8 B Pushup on knees 4 16x
OPTION
Tricep Pushup 8 8x
1:25 Sound, sound, sound 9x8 A Repeat MMA Circuit Training Combo 16 4x
Hold Plank after last rep for 4cts then drop to
knees and recover for 4cts
1:50 (Fade out) 5x8 Recover then transition to L Combat Stance 32

L Jab, R Cross x2 4
L Hook 2
R Cross 2
2:03 14x8 C L Jab, R Cross x2 4
L Hook 2
R Cross 2 14x
After 4 reps bring body weight onto front leg
as you throw last Cross
Last Cross becomes Superman Punch on last
4reps
Sprawl into Vertical Leap on last 8cts

2:42 C / Sound, sound, 8x8 C1 MMA Fight Combo
sound (Techno music) L Jab, R Cross x2 4
L Hook 2
R Superman Punch 2
Sprawl into Vertical Leap 8 4x
OPTION
Sprawl/Vertical Leap – Jump Jack x4
Superman Punch – R Cross
3:04 Sound, sound, sound 8x8 L, R High Knee Run OTS 2 32x
3:25 Sound, sound, sound 8x8 C1
Repeat MMA Fight Combo 16 4x
3:48 Br / (Fade out) ½x8 Recover

3:49 V2 / Tell ‘em call the 14x8 Recover and transition to floor
fire brigade
4:27 REPEAT SEQUENCES A to 2nd C1 – R
Note: On Masterclass between sequences A
and C the recovery is 6x8 and sequence C is
13x

05. SOUNDBWOY 7:37mins
In the integrated core and strength phase, coach Pushup. Triceps stop in line with the chest at
them clearly from the start that there are only the bottom of the Pushup.
4 reps per block. This will help them focus on Layer 2
nailing those 4 reps for maximum success.
• Hitting the shoulders, triceps and chest
In the MMA Circuit Training Combination, slowly
Layer 3
build them up to the full combination and be sure
to show the option on the floor for the Superman • 2 more sets of 4! You can make it!
Punch. Everyone can achieve success in this track:
make sure that your class has an understanding MMA CIRCUIT TRAINING AND CARDIO
of the options so that they can choose their own PHASE:
path and finish the track feeling successful!
JAB, CROSS, JAB, CROSS, HOOK, CROSS

• Jab, Cross, Jab, Cross, Hook, Cross
INTEGRATED CORE AND STRENGTH PHASE:
• Roll with the punch
JACK, PUSHUP, MOUNTAIN CLIMBER
COMBINATION • Actively exaggerate the whip of the hip on the
Cross
Layer 2
• Put more weight on the front leg as you throw
the Cross and let the back leg start to lift
Layer 1 • Small Hop on the Cross into the Superman
• From a Plank position: 1 Jack, 1 Pushup, 8 Fast Punch
Mountain Climbers, right, left • Second side: Your arms will be feeling heavy;
• OPTION: Begin on the knees, lift and lower this is overload training
the knees, Pushup on the knees, slow Walking
Mountain Climber, in and out
FULL COMBINATION: JAB, CROSS, JAB,
• 4 reps for either option CROSS, HOOK, SUPERMAN PUNCH, DROP
• Long straight back and brace the abs SQUAT, SPRAWL, VERTICAL LEAP
Layer 2 Layer 1
• On the option, brace the abs really tight as you • Add on: 1 Drop Squat, 1 Sprawl, 1 Vertical
move slowly Leap
• On the Fast Mountain Climber, move with • Option for Sprawl: 4 Jacks for cardio
speed and drive the knees towards your
• Option for Superman: Cross
thumbs to work the muscles dynamically
Layer 2
• As you fatigue, push the floor away from you
• Maintain technique as you approach fatigue
• Second Round: BEFORE you hit fatigue, shake
out arms and legs, take a break then come • On the Sprawl: Brace your abs tightly. As the
back into the movement. This will prevent your legs drive out, soften through the elbows
technique from suffering Layer 3
• Reactive Core Training in the Mountain • Last one: Use your legs, jump high!
Climbers
• Now you’re conditioning the body and making
• Move slowly if you need to so you can perfect it strong for the fight ahead!
your technique
• Try to get your head to touch the ceiling on
Layer 3 the Jump!
• Only 4 reps, so if you have it in you, go to
maximum effort
• ONE MORE! HOLD YOUR PLANK!
PUSHUP HIGH KNEE RUN

Layer 1 Layer 1
• Chest to elbow level • Not a sprint, endurance, aerobic energy
• Brace your abs tightly system training
• OPTION: Pushup on your knees • Knees tracking forward
• Alternative to work the back of the arm: • Lift your chest
Bring the arms in and drop into a 2/2 Triceps
06. COMBAT 3
TRACK FOCUS FEEL
This fast, fun track gets you moving in multiple Alternative/Indie, Neo-Soul, Zestful
directions using evasive combinations and classic
Kick-boxing strikes. Coach the authenticity of the
MARTIAL ARTS
evasive Jab, Parry, Jab combination to help your
Kick-boxing, Boxing
participants execute this with a genuine feel.

0:00 Intro / 2x8 Set up L Combat Stance 16
0:07 Instr / 2x8 Pulse F, B x8 16
L, R Uppercut, L Hook (Preview twice on
last 4 Pulses)
0:13 V1 / The love, the hate 8x8 A L, R Uppercut 2
L Hook 2 16x
0:38 C / I see the _ white 8x8 B Shuffle F 4
lines L, R Uppercut 2
L Hook 2
Shuffle B 4
R Back Kick 2
L Knee 2 4x
L Jab, R Parry, L Jab
Pulse F, B x2 (on last 8cts)
1:03 V2 / So far, so good 4x8 C L Jab, R Parry, L Jab 4

Pulse F, B x2 4 4x
Step L foot out to face R side, step B to
face F (on last 4cts)
1:16 I want the feeling, 4x8 C1 L Jab, R Parry, L Jab 4
Step to R side, step B to face F 4 4x
L Back Fist to R side, step B to face F
1:28 C / I see the _ white 8x8 C2 L Jab, R Parry, L Jab 4
lines L Back Fist to R side, step B to face F 4 8x
1:53 Br / Instr 8x8 D Shuffle to R side 4
R Knee 2
L Hook 2
Shuffle to L side 4
L Knee 2
R Hook 2 4x
2:18 PC / Yeah, White line, 8x8 B Shuffle F 4

and blue sky L, R Uppercut 2
L Hook 2
Shuffle B 4
R Back Kick 2
L Knee 2 4x
2:43 V3 / The love, the hate 2x8 Recover and transition to R Combat Stance
R, L Uppercut, R Hook (on last 4cts)
2:49 This ain’t no temporary REPEAT SEQUENCES A to 2nd B – R
high Note: A is only 12reps
5:12 Outro / Strike a pose to finish!

06. WHITE LINES 5:15mins
Tap into the FUN factor in this song! Find your JAB, PARRY, JAB
own way to connect with your class and give them
permission to relax and FLY throughout this track!
TECHNIQUE & COACHING

UPPERCUT, UPPERCUT, HOOK
Layer 1 Layer 1
• Right, left, right, Uppercut, Uppercut, Hook • Jabs come straight down the line
• Uppercuts: Come up and underneath, elbows • Parry: Defensive movement, lean away, and
tight (45 degrees) and shoulders loose push their fist out of your face
• Hook: Elbow at 90 degrees and slightly above
shoulder; turn the front heel Layer 2
• Parry: Open your hand and really lean to work
Layer 2 the abs and the muscles of the back
• Second round: Try to be faster. Lean forward,
relax your shoulders and roll with it
•
FULL COMBINATION: SHUFFLE FORWARD,

UPPERCUT, UPPERCUT, HOOK, SHUFFLE
FULL COMBINATION: JAB, PARRY, JAB, STEP
BACK, BACK KICK, FRONT KNEE
ACROSS, BACK FIST
Layer 1
Layer 1
• Combination: Shuffle forward, 2 Uppercuts,
• Add on a Back Fist as you Step Across
1 Hook, Shuffle back, 1 Back Kick on the left,
1 Knee right • Back Fist strikes high. Point your elbow to aim
your strike
• Back Kick: Heel up, toes down, target the
middle of the body, look over the shoulder,
lean forward Layer 2
• Front Knee:- Lean back, pull your hands to the • Lean away more in the Parry
hip • Add more snap to the Back Fist
• Back Fist: Keep your elbow in line with your
Layer 2 shoulder, relax your shoulder, and bring it out
• Back Kick: Lean forward and square your hips and in with speed!
and shoulders to the floor to generate more
power and o work your glutes
SHUFFLE SIDE, KNEE, HOOK
Layer 3 Layer 1
• Sing it! Have fun with it! • Shuffle to the left, 1 left Knee, 1 right Hook,
• KICK IT! then Shuffle to the right, right Knee, left Hook
• FLY! • Outside Knee, inside arm Hook
• Knee: Lean away and pull hands to hip
• Hook: Twist the body, release the heel
JAB, PARRY, JAB, STEP ACROSS • Shuffle: Hands up in Guard, heels down and
Layer 1 body low
• Add on – Step across and look left
Layer 2
Layer 2 • Stay low in the Shuffle
• When you Parry, it’s not a slap; it is a PUSH • Bring power from your core to the Hook
• Light on your feet

07. MUAY THAI
TRACK FOCUS FEEL
The fierce new move, the Diagonal Elbow, is the Hard Dance, Driving, Relentless
focus of this high-energy Muay Thai track. To MARTIAL ART
maximize the training effect of this move, coach Muay Thai
the targets, core activation and power.

0:00 V1 / Head down look in 2x8 L Combat Stance – Boxing Guard 16
my eyes
0:08 Hey now, put up a fight 6x8 A L Diagonal Elbow 8 6x
0:25 PC / 6x8 B R Knee x3 6
L Diagonal Elbow 2
Pulse F, B x4 8 3x
0:43 C / Raise your hands 8x8 B1 R Knee x3 6
up! _ L Diagonal Elbow 2 8x
(Level 2 after 4reps – reach arms higher)
1:06 Br / Hands out to the 4x8 C R Descending Elbow 2

sky Pulse F, B x3 6 4x
(Use last 8cts to explain next combo –
see filming class for example)
1:19 C / Raise your hands 4x8 D R Knee x3 6
up! _ L Diagonal Elbow 2
R Descending Elbow 2
Pulse F, B x3 6 2x
L Push Kick (on last 6cts)
1:30 (Deep metallic techno 8x8 D1 R Knee x3 6
sounds) L Diagonal Elbow 2
R Descending Elbow 2
L Push Kick 6 4x
1:54 3x8 Recover and transition to R Combat Stance 24

2:02 REPEAT SEQUENCES A to D1 – R
3:48 Br / 2x8 Recover and transition to Front Stance 16

3:54 B up / 4x8 L Knee x2 4
R Knee x2 4 4x
4:05 C / Raise your hands 8x8 L, R Running Man Knees 4 16x
up! _ L Knee to finish!

07. HOLY 4:32mins
Coach the Diagonal Elbow clearly to get your 3 KNEES, DIAGONAL ELBOW, CONTINUOUS
class moving with authenticity. The combination Layer 1
builds piece by piece so by the time the full
combination comes they should be able to dig in • 25 seconds to go all-out: 3 Knees, 1 Elbow
and execute with full power. nonstop
On the second side, keep your coaching simple • Pull the hands down as you drive the knee up
so that they can really feel the movement, the
music, and the group energy. Script some great Layer 2
Layer 3 cues to authentically coach the high-
• Reach your hands higher, then pull them down
intensity finish. This is a massive Muay Thai track!
hard on the knee
Push yourself physically and your class will too!
• On the Knees, pull your hands down and push
TECHNIQUE & COACHING your hips forward – pull and push!
Layer 3
DIAGONAL ELBOW
• 25 seconds nonstop to reach your next level
and improve your fitness!
• Can you lift your knee higher?
DESCENDING ELBOW
Layer 1
• Elbow strikes the eyebrow, hand of the striking
arm in towards your chest
Layer 1
• Crunch through your abs as the elbow comes
• Right Combat Stance: Right arm, your elbow across
drops down and comes up and across the
body
• Elbow strikes under the chin or your opponent
FULL COMBINATION: 3 KNEES, DIAGONAL
• Brace your core to protect your lower back
ELBOW, DESCENDING ELBOW, PUSH KICK
• 45-degree angle pathway of the elbow driving
Layer 1
up and across
• Push Kick: Big step into it and lift the Knee
high to drive the Kick
Layer 2
• Everything starts from the abs: use your core to
Layer 2
put more power into the strike
• On the Kick - Load it by bringing the knee up,
then PUSH out
3 KNEES, DIAGONAL ELBOW, PULSE

Layer 3
Layer 1
• Your best shot! GO!
• 3 left Knees, 1 Elbow, Pulse forward and back -
• FIGHT FOR FITNESS!
3 to the stomach, 1 to the chin
DOUBLE KNEES
Layer 3
• One mission – Change the world through
fitness!
RUNNING MAN KNEES

Layer 3
• Be better than you were yesterday!
• Drive it! I know you can! WE can!

TRACK FOCUS FEEL
In this track, high-volume Boxing strikes build our Drum ‘n’ Bass, Tenacious, Resolute
endurance and stamina. We “Bridge the Gap” MARTIAL ART
and then strike with a fast 1, 2 punch. The twist in Boxing
the Power Hook engages the core and produces
maximum power and intensity.

0:00 V1 / I see your ghost at 4x8 Recover 32
night
0:11 I see your ghost at night 12x8 L, R Run OTS 2 48x
Lift knees higher after 32reps
0:44 C / (Dance music) 8x8 A L Combat Stance

L Jab, R Cross x4 8
L Uppercut x4 8 4x
R Power Hook (on last 2cts)
1:06 I see your ghost at night 8x8 A1 L Jab, R Cross x4 8
L Uppercut x3 6
R Power Hook 2 4x
1:28 Instr / 8x8 B Bridge The Gap Combo
Step F – L, R 2
L Jab, R Cross 2
Repeat x3 12
Step B – R, L 2
R Power Hook 2
Repeat x3 12 2x
1:50 I see your ghost at night 4x8 Recover

2:02 I see your ghost at night 4x8 L, R Run OTS 2 16x
2:12 REPEAT SEQUENCES A to B – R
3:18 Br / 4x8 Recover

3:30 PC / 12x8 L, R Run OTS 2 48x
(Lift knees higher after 32reps)
4:02 (Dance music) 8x8 C Front Stance

L, R Jab x4 8
L Uppercut x4 8
R, L Jab x4 8
R Uppercut x4 8 2x
R Power Hook (on last 2cts)
4:24 I see your ghost at night 8x8 C1 L, R Jab x4 8
L Uppercut x3 6
L Power Hook 2
R, L Jab x4 8
R Uppercut x3 6
R Power Hook 2 2x
4:46 Instr / (Dance music) 8x8 C 2
L, R Jab 2 32x
L fist to sky to finish!

08. GHOST 5:13mins
The first time that you “Bridge the Gap” count COMBINATION: JAB, CROSS (X4),
down the reps so that your class knows what to 3 UPPERCUTS (FRONT ARM), 1 POWER HOOK
expect and do the same as you move backwards (BACK ARM)
with the Power Hook. Once they have done it
and understand the sequence, use Layer 2 cues
to help them get the most out of the movement.
Use the sequences of Runs to reconnect with your
class and get them psyched up and ready for the
next block of work. Dig into the physicality of this
track and your class will too!

• Add the Power Hook on the last strike:
RUN 3 Uppercuts, 1 Power Hook
Layer 1 • Whip the shoulder back, then throw the Hook
• Run right, left forward
Layer 2 Layer 2
• Knees up higher • Bend the front leg to get more power
• Take deep breaths Layer 3
Layer 3 • That ghost… the voice inside your head that
• Halfway there! says “Is that your best?” Is it?
FRONT STANCE JAB BRIDGE THE GAP: STEP FORWARD, JAB,

CROSS (X4), STEP BACKWARD, POWER
Layer 1
HOOK (X4)
• Jab right, left
Layer 1
Layer 3
• Bridge The Gap: Step forward, Jab, Cross.
• We are NOT done! Then, step back and add the Power Hook with
• “You have to sacrifice! You have to pay the the back arm
price!” • Twist and rotate as you step back and throw
• “Find your fight and then fill it with your the Hook
PASSION!” Layer 2
• As you move forward, brace the abs to give
COMBINATION: JAB, CROSS (X4), you power
4 UPPERCUTS (FRONT ARM) • Roll into the Hook as you step back, then
Layer 1 THROW the punch
• Jab, Cross 8 counts, then 4 right Uppercuts Layer 3
• Lean forward into the strike • Show me what you’ve got!
• Whip your left shoulder back on the Uppercuts • Faster! Stronger!
Layer 2 • BODYCOMBAT!
• On the Uppercuts, pull the shoulder back to
roll it forward FRONT STANCE: JABS, UPPERCUT
• Drop into your legs for more power COMBINATION
Layer 1
FRONT STANCE: JABS, UPPERCUT, HOOK • Front Stance, right Jab, then right Uppercuts,
COMBINATION 4, 3, 2, 1. Left Jab, then 4 left Uppercuts
Layer 1 • Because you are in a Front Stance, rotate
• Add the Power Hook forward into the Uppercut and you will use
more oblique muscles
• Slide to left as you throw the right Hook
• Bend the knees
Layer 2
• You have so much power in the Hook that you
are actively throwing yourself off balance
• Land with both feet as the power of your Hook
takes you off balance
09. CONDITIONING
TRACK FOCUS FEEL
In this track, we target the upper and lower abs Trap, Soulful, Steadfast
with the C-Crunch, the Up Kick and the Pike
Crunch. We have worked the obliques extensively
throughout the training session; this is our
opportunity to challenge the upper and lower
abs.

0:00 Intro / (Soft music) 4x8 Lie on back, side-on to front 32
Feet on floor, hip-with apart – knees bent.
Boxing Guard
0:13 V1 / They say 8x8 A C-Crunch 8 8x
0:39 PC / Whoa, this is the way 4x8 B Up Kick
I flow Lift knees over hips 2
Extend legs – kick feet to ceiling 2
Bend knees 2
Tap feet to floor 2 4x
0:51 C / (Metallic dance sounds) 4x8 A1 C-Crunch – Faster 4 8x

1:04 V2 / Oh, this is the way it 12x8 B Up Kick 8 12x
goes
1:42 _ I’mma do, Imma do it 4x8 A1 C-Crunch – Faster 4 8x

Extended C-Crunch x2 (on last 8cts)
1:55 C / (Metallic dance sounds) 8x8 A2 Extended C-Crunch 4 16x
2:21 V3 / Oh, this is the way it 8x8 A3 Pike Crunch

goes C-Crunch and Hold 4
Extended arms and legs to ceiling 4
Lower arms and legs slowly to 45º 8 4x
2:45 Outro / Hold last rep out as music fades

09. KNOCK ME DOWN 2:51mins
Coach your class to use the abs to control the CRUNCH, EXTEND
movement, especially in the lowering phase of
each exercise. This will keep the back protected
and safe.

• Option for challenge: Crunch and extend
C-CRUNCH • Crunch in, then extend the arms over head and
the legs to 45 degrees
• Brace your abs tightly as you extend to keep
you safe
• C-Crunch is also an option
Layer 1
• Heels in and arms at Boxing Guard Layer 2
• C-Crunch 2/2: Up, up, down, down • Imagine doing it like you’re holding a weight
• Eye gaze through the knees and gently tuck in plate
the chin
• Ribs move towards the hips
• Knees stop above the hips PIKE CRUNCH
Layer 1
Layer 2 • Pull in, extend arms and legs up to Pike
• Slide the ribcage towards the hips Crunch; brace, then arms and legs lower
• Control the movement by bracing the abs as • Gently tuck your chin in as you brace
you release down
Layer 2
• Pull in, push up
UP KICK • Lower slowly
Layer 1
• Palms to the floor
• Up, Kick, hold, and tap
• Bring the heels together and brace the abs as
the legs lower
Layer 2
• Bring the heels together to engage and focus
on the lower abs
• Push your feet up as if you’re trying to push
the ceiling away from you
• It should feel like you’re doing a Leg Press
• Pelvis comes up, then control it on the way
down

10. COOLDOWN
TRACK FOCUS FEEL
Connect to your class and congratulate them Reggae Fusion, Uplifting, Connected
on finishing this awesome training session. This
song brings everyone together, celebrate your
collective achievement!

0:00 Intro / (Guitar strum) 4x8 Recover 32
0:13 (Quiet drum cymbal) 4x8 Lower Back Release 32
Drop knees to front
Top leg comes over more – use hand to
assist
0:26 (Drums) 4x8 Drop knees to B and repeat stretch on 32
other side
(Use last 8cts to sit up and face front)
0:39 C / Oh… oh yeah 4x8 L Seated Glute Stretch 32
0:52 _ Don’t forget your roots 4x8 L Lying Quad Stretch – R elbow under 32
shoulder
1:05 V1 / _ So Johnny was a good 4x8 L Lying Hamstring Stretch 32
man
1:19 So he lost what he knows 4x8 L Lying Glute Stretch – L ankle across 32
R knee
OPTION R foot to floor and push L leg
with L hand
1:32 C / _ Don’t forget your roots 4x8 R Seated Glute Stretch 32
1:45 The ones who brought you here 4x8 R Lying Quad Stretch – L elbow under 32
shoulder
1:58 V2 / _ So Jesse thought that she 4x8 R Lying Hamstring Stretch 32
2:11 So she lost what she knows 4x8 R Lying Glute Stretch – L ankle across 32
L knee
OPTION L foot to floor and push R leg
with R hand
2:24 C / _ Don’t forget your roots 4x8 R Hip Flexor Stretch 8
Reach arms O/H 8
R hand to L thigh and twist to L 16
2:37 The ones who brought you here 4x8 L Hip Flexor Stretch 8
Reach arms O/H 8
L hand to R thigh and twist to R 16
2:50 Br / (Percussion) 4x8 R ITB Stretch 32
(Use first 8cts to transition to standing)
3:04 4x8 L ITB Stretch 32
3:17 C / Oh… oh yeah 2x8 L Shoulder Stretch – Step feet wide 16
3:24 _ Don’t forget your roots 2x8 L Tricep Stretch 16
3:30 The ones who brought you here 2x8 R Shoulder Stretch 16
3:37 _ Don’t forget your roots 1x8 R Tricep Stretch 8
3:40 Outro / Yeah, whoa… yeah 2x8 Chest Stretch – feet together, hands
behind back
Take a bow to finish! 16

10. DON’T FORGET YOUR ROOTS 3:52mins
TECHNIQUE & COACHING LYING GLUTE STRETCH
• Cross the leg over, reach through the window
to grab your opposite leg, pull it towards you
LOWER BACK RELEASE slightly
• Lying on back, arms open wide, drop the • OPTION: Cross the leg over, keep the
knees to the front of the room opposite foot on the floor, and push the knee
• Grab the top leg and pull it over to release the open to release the hip
lower back
• Roll to the other side
• Anchor back shoulder to the floor
HIP FLEXOR STRETCH

• Right leg steps through for a Hip Flexor
SEATED GLUTE STRETCH
Stretch. Reach up, then sink into hip, opposite
• Seated position, cross right leg over left. Cross hand to opposite thigh
your arm over, twist into it, and lift the chest
• Switch sides
• OPTION: Bottom leg can be bent or extended
QUAD STRETCH
• Drop down onto your side, elbow down, grab
the foot for a Quad Stretch IT BAND STRETCH
• Knee down and heel towards your butt • Step your foot behind, push your heel down,
reach up and over, and stretch down the side
of the body
SHOULDER STRETCH/TRICEP STRETCH

• Arm across to stretch the shoulder, then up to
HAMSTRING STRETCH reach behind and stretch the triceps
• Lying on back, grab behind the calf and pull
the leg towards the chest
• Hips stay down
• Focus on keeping the hip down and
lengthening the leg that you’re stretching
• Keep your back long and along the floor

TRACK FOCUS FEEL
This is a Boxing track focused on speed and Drum ‘n’ Bass, Free, Energized
agility. Feel the contrast between the speed work MARTIAL ART
and the big power of the Hooks. Boxing

0:00 Intro / 4x8 Loosen off – Chest Stretches (open elbows 32
out on diagonal line then extend arms long
and reach long)
0:12 V1 / Doesn’t take much 8x8 A L Combat Stance – Boxing Guard
to feel L Jab, L Fake x2 8
(Switch into R Combat Stance on last ct)
R Combat Stance
R Jab, R Fake x2 8 4x
(Switch into L Combat Stance on last ct)
0:34 Br / ½x8 Front Stance 4

Hold
0:35 QC / I don’t see no red 4x8 B L, R Uppercut 4
lights L, R Hook 4 4x
0:46 Br / 4x8 B1 L, R Uppercut x2 4
L, R Power Hook 4 4x
0:57 C / I don’t see no red 8x8 C L Jab, L Fake x2 – Traveling to L side 8

lights L, R Upper Cut x2 – Facing F 4
L, R Power Hook 4
Repeat to R side 16 2x
1:20 Instr / 8x8 D Front Stance
L, R Jab 2 32
L Jab to finish!

1:50 V2 / This is our time it’s REPEAT SEQUENCES A to D – R
do Note: A only 3reps
3:15 Outro / 2x8 Celebrate and recover! 16

03. GET AWAY 3:24mins
Clearly coach the shifts in direction in the full FULL COMBINATION: JAB, FAKE, JAB, FAKE,
combination from right/left movement to the FAST UPPERCUTS, POWER HOOKS
Front Stance Uppercuts and Hooks. Get people Layer 1
moving with agility and speed so that they get
• Put it all together: Jab, Fake, moving right,
the maximum cardio training effect of the full
then Front Stance for Uppercuts and Hooks
combination, then drive up the intensity on the
last block of Jabs at the end. • On the Fake, shunt your shoulder forward
Layer 2
TECHNIQUE & COACHING • Attack, play with it
• Strike hard in the Hooks
• Cover more ground - jump with it as you Jab
UPPER BODY STRETCHES
Layer 1
Layer 3
• Relax, open the arms, right arm high, left arm
lower, then switch • How sharp can you be?
JAB, FAKE, JAB, FAKE (ALTERNATING SIDES) JABS

Layer 1 Layer 1
• Right Combat Stance: Jab, Fake, Jab, Fake, • Jab: 30 seconds!
Switch • Chin tucked in
• On the Jab, strike with the 2 big knuckles • Turn the shoulders
• On the Fake, it’s like you are trying to tease
your opponent Layer 3
• Keep your feet wide and stay light on your feet • Level 2: 15 seconds to the end!
• Count down! Accelerate!
Layer 2 • Accelerate to the end together!
• Move both feet at the same time when you • Are you IN?
switch sides and stay light
UPPERCUT, UPPERCUT, HOOK, HOOK

(FRONT STANCE)
Layer 1
• Front Stance: Uppercut - right, left; Hook -
right, left
• Power strikes
• Short, sharp strikes
• Bring some tension through your core
FAST UPPERCUTS, POWER HOOK, POWER

HOOK (FRONT STANCE)
Layer 1
• 4 Fast Uppercuts, 2 Power Hooks
• Turn the body on the Hooks
Layer 2
• Let the rhythm take the body

TRACK FOCUS FEEL
This is a high-energy track with a huge focus on Fun, Spirited, Fearless
FUN! Speed Balls and long, simple combinations MARTIAL ART
that give your participants a chance to learn, Boxing
execute and then ENJOY the FUN!

0:00 Intro / (Guitar) 2x8 L Combat Stance – Boxing Guard 16
0:05 V1 / You, you got your 8x8 A L, R Uppercut 4
own L, R Body Shot x2 4 8x
0:26 PC / Don’t let those 2x8 B L, R Hook 4 4x
losers take
0:32 C / Shake that thing 8x8 C L Double Jab x4 (step F & B) 16
Speed Ball 16 2x
0:53 Br / 2x8 L, R Run OTS 2 8x

0:59 V2 / Do, whatever makes 8x8 A R Combat Stance – Boxing Guard
you R, L Uppercut 4
R, L Body Shot x2 4 8x
1:20 PC / Don’t let those 2x8 B R, L Hook 4 4x
losers take
1:25 C / Shake that thing 8x8 C R Double Jab x4 (step F and B) 16
Speed Ball 16 2x
1:47 Br / 2x8 L, R Run OTS 2 8x

1:52 V3 / Do, whatever makes 8x8 D Front Stance
you L Double Uppercut 4
R Double Uppercut 4 8x
2:13 PC / Don’t let those 2x8 B L, R Hook 4 4x
losers take
2:19 C / Shake that thing 8x8 C1 L Double Jab x4 (step F & B) 16
Speed Ball 16
R Double Jab x4 (step F & B) 16
Speed Ball 16 1x
2:40 Br / 4x8 L, R Run OTS 2 16x

(Run F after 16cts)
2:51 V4 / Boys and girls, 4½x8 B Front Stance
everybody L, R Hook 4 9x
3:03 C / Shake that thing 8x8 C1 L Double Jab x4 (step F & B) 16
Speed Ball 16
R Double Jab x4 (step F & B) 16
Speed Ball 16 1x
3:24 8x8 F L, R Run OTS x4 8

L, R Jab x4 8 4x
(On last rep L, R Jab x2 and punch L fist to
sky to finish!)

05. LET ‘EM TALK 3:48mins
Layer 1, 2, and 3 cues can be broken up into COMBINATION: DOUBLE JAB, SPEED BALL
the 3 rounds. Focus on Layer 1 cues in the first
round, then move to Layer 2 cues as you get into
the second round. Use Layer 3 cues to keep the
energy and fun rolling to the very end. Use the
music and have FUN with this one!

Layer 1
UPPERCUT, UPPERCUT, BODY SHOT • 4 Double Jabs, then Speed Ball
• Step into the Double Jab
• Look up and hands up to the sky on the Speed
Ball
• Speed Ball: Elbows high, hands move around
each other
Layer 2
• Be fast on your feet; be fast WITH your hands
Layer 1 • Pull back in quickly on the Jab
• Right Combat Stance, Uppercut right, left,
then 4 Body Shots Layer 3
• Targets: 2 under the chin, 4 to the mid body • Everybody go GET it!
• Hands return to Guard position • What about a little SPEED?
Layer 2
• On the Body shot, bend your knees to get DOUBLE UPPERCUTS (FRONT STANCE)
grounded to the floor. You will move your hips
Layer 1
better with a good stance
• Double Uppercut right and left
• Bend your knees
Layer 3
• Twist your shoulder down at the start of the
• Sing it! WHOA!
punch
Layer 2
HOOKS
• Use your legs to generate more power
Layer 1
• Feel the tension in your shoulders
• Hook right, Hook left
• Target: The jaw
COMBINATION: RUN, JABS

Layer 3
Layer 3
• Re-compose yourself because something BIG
• What about YOU? “Let ‘Em Talk” - SING IT!
is coming!
• ONE MORE!

06. COMBAT 3
TRACK FOCUS FEEL
This track brings the ART into our Martial Arts. Dubstep, Electrifying
Focus on the different feel of the Tae Kwon Do MARTIAL ARTS
movements and the Karate Punches. Dig into the Karate, Tae Kwon Do
essence of these 2 Martial Arts and experience
how the different essence creates a unique
movement quality for each.

0:00 Intro / (Synth) 2x8 Wide Front Stance – fists at hips 16
0:07 2x8 A Circle arms O/H – clenched fists – Cross 8
Block above head 1x
Cross Block drops slow – fists at hips 8
0:14 QC / Sweet sensation 4x8 A 1
L, R, L Karate Punch 4
R, L, R Karate Punch 4 4x
0:27 V1 / _ I am a man with a 4x8 B Step Front Kick to L side 4
heavy heart Pulse to face F 2
Pulse to face R 2
Step Front Kick to R side 4
Pulse to face F 2
Pulse to face L 2 2x
R Back Fist to R side on last rep
Instead of pulse to F
0:41 _ It’s a blind faith, a cruel 4x8 B1 Step Front Kick to L side 4
waste L Back Fist 2
Pulse to face R 2
Step Front Kick to R side 4
R Back Fist 2
Pulse to face L 2 2x
R Jump Kick on last rep
0:54 C / Sweet sensation 8x8 B2 L Jump Kick to L side 4
L Back Fist 2
Pulse to face R 2
R Jump Kick to R side 4
R Back Fist 2
Pulse to face L side 2 4x
1:22 Br / (Synth) 1x8 A Wide Front Stance

Circle arms O/H – clenched fists – Cross 4
Block above head
Cross Block drops slow – fists at hips 4 1x
1:25 V2 / _ What is a man now 8x8 A1 L, R, L Karate Punch 4
to do with R, L, R Karate Punch 4 8x
Add power to 3rd Punch after 4reps
1:53 C / Sweet sensation 8x8 B2 Repeat Jump Kick/Back Fist Combo L&R 16 4x

06. COMBAT 3
2:21 Br / (synthesizer) 1x8 A Wide Front Stance
Circle arms O/H – clenched fists- cross block 4
above head
Cross Block drops slow – fists at hips 4 1x
2:24 _ I am a man with a 4x8 A2 L Karate Punch and freeze 1
heavy Hold 3
R Karate Punch and freeze 1
Hold 3 4x
2:37 B up / It’s a blind faith, 4x8 A1 L, R, L Karate Punch 4
2:51 C / Sweet sensation 16x8 C L Jump Kick to L side 4
L Back Fist 2
Squat into Wide Front Stance – fists to hips, 2
facing F
L, R, L Karate Punch 4
Repeat all to R side 16
3:46 Outro R Karate Punch to finish!

06. BLIND FAITH 3:52mins
Coach the essence of Karate to help your class STEP KICK, BACK FIST
with strike and direction. In the full combination, Layer 1
coach your class to sink down into the Front
• Add on: Step Kick, Back Fist
Stance for the Karate Punches and then lift higher
for the Jump Kick.
Layer 2
• Agility: Stay light on your feet
KATA JUMP KICK, BACK FIST
Layer 1 Layer 1
• Start in low Karate Front Stance, each hand in • Jump Kick, Back Fist
a fist and pulled back by the ribs • Sweep, Kick, Jump, reset
• Inhale, bring the arms up and out to the side • OPTION: Stay with the Step Kick
• Cross the wrists over head, then reset the • Lead with the elbow on the Back Fist and stay
Guard light on your feet
Layer 2
KARATE PUNCH • Focus on how much distance you can cover
SLOW KARATE PUNCH

Layer 1
• Slow Karate Punch
Layer 1 Layer 2
• Karate Punch, right, left, right then left, right, • Use your breath
left
• Bring your shoulders back Layer 3
• Lift the chest • How much power can you create?
• Bend your knees
Layer 2 FULL COMBINATION: JUMP KICK, BACK FIST,

• To add power, bend your knees, stay upright, KARATE PUNCH
and add tension to the last strike Layer 1
• Put it together: Tae Kwon Do and Karate
Layer 3 • Jump Kick, Back Fist, Squat into low Front
• Send the power to the end of the knuckles Stance, Karate Punch, 3, 2, 1, 3, 2, 1
• Can you feel that POWER? • Outside arm starts the Karate Punch sequence
• Lift in the Jump Kick, then drop into the Squat
in the Karate Punches
STEP KICK, PULSE

Layer 2
Layer 1
• Feel the contrast: High Tae Kwon Do Jump
• Face the right side – Step left, kick right, Pulse Kick, low stance for the Karate Punch
• Step with the back leg, Kick with the front leg
Layer 3
• Can we take it higher?
• TWO MORE!
• Feels so GOOD!

TRACK FOCUS FEEL
Fast footwork and combinations keep the heart Drum ‘n’ Bass, Relentless
rate up and provide an awesome cardio training MARTIAL ART
effect in this track. Boxing

0:00 Intro / You’re too close to 8x8 L, R Run OTS 2 32x
me
0:22 V1 / A 16x8 L Combat Stance
L Jab, R Cross x2 8
L Body Hook, L Hook 4
R Cross 2
Switch to R Combat Stance 2
R Jab, L Cross x2 8
R Body Hook, R Hook 4
L Cross 2
Switch to L Combat Stance 2 4x
1:06 C / You got to slow down A1 8x8 L Jab, R Cross x4 8
L Body Hook, L Hook 4
R Cross 2
R Jab, L Cross x4 8
L Cross 2
L Superman Punch on last Cross
1:29 Suffocate in me, in me in A2 8x8 L Jab, R Cross x4 8
me in me L Body Hook, L Hook 4
R Superman Punch 2
R Jab, L Cross x4 8
L Superman Punch 2
(Jump into Front Stance on last 2cts)
1:50 Br / You got to slow down B 8x8 Front Stance

L, R Uppercut x4 8
L, R Run OTS 8 4x
2:12 Instr / 4x8 Recover 32

2:23 4x8 L, R Run OTS 2 16x
Transition to L Combat Stance on last 4cts
2:34 PC / Suffocate in me, in A 8x8 Repeat A 32 2x
me in
2:56 Suffocate in me, I can A1 8x8 Repeat A1 32 2x
hardly
3:18 C / You got to slow down A2 8x8 Repeat A2 32 2x
3:40 Br / You got to slow down B 8x8 Repeat B 16 4x

4:04 Suffocate in me, in me in B1 8x8 L, R Uppercut x4 8
L, R Jab x4 8 4x
4:25 Outro / 8x8 L Jab to finish! 64
Recover and congratulate members

08. SUFFOCATE 4:55mins
Coach the slow combination with basic cueing.
Then build into coaching the benefits as the Layer 2
track progresses. Set up your coaching so that
• Lean your body weight forward, as you come
your class can “Learn it. Feel it. Then work it.”
up and through on the Superman Punch
Challenge yourself to experience the physicality
of each block of work as it accelerates and • Choose your option
intensifies.
Layer 3
• 30 seconds!
SLOW COMBINATION: JAB, CROSS (X2), FRONT STANCE: FAST UPPERCUTS, RUN
DOUBLE HOOK (BODY, HEAD), CROSS,
Layer 1
SWITCH
• Front Stance: Fast Uppercuts, Run
Layer 1
• Drive your knees up on the Run
• Right leg forward, Jab, Cross, Hooks – one to
the body, one to the head – Cross, and Switch
• As you gain confidence, start to turn the body, Layer 2
turn the shoulders • Short, sharp power!
• Release the heel on the Hook and the Cross
• Lean into it Layer 3
• 8 seconds to push to the end!
Layer 2 • Stand and bang!
• Turn the shoulders more to create extra power • Let’s accelerate together!
• Whip the hip
• Add a little more rotation with the shoulders
• Fast on the Switch to work the core FRONT STANCE: UPPERCUTS, JABS
Layer 1
• 8 Uppercuts, 8 Jabs
FAST COMBINATION: JAB, CROSS (X4),
DOUBLE HOOK (HEAD, BODY), CROSS, Layer 3
SWITCH
• 15 seconds!
Layer 1
• Let’s GO!
• Add speed
• Finish!
• Stay grounded into the legs when you switch.
Land on both feet
Layer 2
• Speed in the feet, and power and speed in the
hands
• Can you feel your core engage?
FAST COMBINATION: JAB, CROSS (X4),

DOUBLE HOOK (HEAD, BODY), SUPERMAN
PUNCH, SWITCH
Layer 1
• Superman: Add the hop; lean your body
weight forward
• OPTION: Stay grounded and just bang the
Cross

THE HISTORY OF MARTIAL ARTS
THE HISTORY OF BOXING THE HISTORY OF KUNG FU
Boxing is a combat sport where two participants, Kung Fu consists of a number of fighting styles
generally of similar weight, fight each other with that were developed over many centuries.
only their fists. Boxing is supervised by a referee Essentially this is a Chinese Martial Art, practised
and is typically performed inside a ring with by Shaolin monks. Those fighting styles are
rounds lasting 1 to 3 minutes. There are three identified as ‘families’ or schools. Examples of
ways to win: these styles are physical exercises that mimic
Victory is achieved if the opponent is knocked movements from animals.
down and unable to get up before the referee There are five animal forms:
counts to 10 seconds; this is called a knockout or
• The Dragon
KO.
• The Snake
If the opponent is deemed too injured to
continue, this is called a technical knockout or • The Tiger
TKO. • The Crane
If there is no stoppage of the fight before an • The Leopard or Panther.
agreed number of rounds, a winner is determined
either by the referee’s decision or by judges’
scorecards. THE HISTORY OF TAE KWON DO
There are four basic punches in Boxing: Jab, Tae Kwon Do is a Korean Martial Art. The word
Straight Right/Cross, Hook and Uppercut. ‘tae’ means ‘to strike or break with foot’; ‘kwon’
means ‘to strike or break with fist’; and ‘do’ means
‘way’, ‘method’, or ‘art’. So, ‘Tae Kwon Do’ may
THE HISTORY OF KARATE be loosely translated as ‘the way of the foot and
Karate is a Martial Art that is centuries old and fist’ or ‘the way of kicking and punching’.
essentially Japanese. The translation of ‘kara’ is Tae Kwon Do is a flamboyant Martial Art that is
open and the translation of ‘te’ is hand. So Karate agile, fast and precise; it is 90% feet and only 10%
means ‘empty hand’. hands.
• Karate training is commonly divided into three
sections:
• Kihon (the basics or fundamentals)
• KATA (forms)
• Kumite (sparring).
THE HISTORY OF MUAY THAI

Muay Thai is referred to as ‘The Art of Eight
Limbs’, as the hands, shins, elbows and knees
are all used extensively in this art. A practitioner
of Muay Thai (nak muay) thus has the ability to
execute strikes using eight ‘points of contact’, as
opposed to ‘two points’ (fists) in Western Boxing
and ‘four points’ (fists, feet).
Muay Thai is the national sport of Thailand.

MUSIC
HNDZ Up (Extended Mix) (4:10) Ghost (5:13)
01A Matisse & Sadko
2017 Dim Mak Records, Inc.
08 Delta Heavy
2015 RAM Records Ltd.
Written by: Unknown Written by: Sugar, Pappalardo, James, Hall
Shake That LaLa (3:18) Knock Me Down (2:51)

01B French Invasion
2018 Les Mills Music Licensing Ltd.
09 MAKJ & Max Styler feat. Elayna Boynton
2017 Dim Mak Records, Inc.
Written by: Unknown Written by: Boynton, Johnson, Park, Styler
All Aboard (Dimitri Vegas & Like Mike Don’t Forget Your Roots (3:52)
Edit) (4:56)
02 Bassjackers vs D’Angello & Francis
10 Six60
2011 Massive Entertainment.
2017 Smash The House. Written by: Walters, Fraser
Written by: van Hilst, Flohr, M. Thivaios, D. Thivaios, de Laet,
Franssens
Getaway (Koven Remix) (3:24)

Who Knows (3:23) 03 Tritonal feat. Angel Taylor
Netsky feat. Paije 2016 Enhanced Music.
03 2016 Sony Music Entertainment UK Limited. Under license

from Sony Music Commercial Music Group, a division of Sony
Written by: Reed, Cisneros, Taylor, Brown, Silvis
Music Entertainment.
Written by: Poole, Etherington, Daenen, Richardson Let ‘Em Talk (1:46)
Kesha feat. Eagles Of Death Metal
Who Knows (1:56) 05 2017 Kemosabe Records. Under license from Sony
Music Commercial Music Group, a division of Sony Music
Netsky feat. Paije Entertainment.
2016 Sony Music Entertainment UK Limited. Under license Written by: Newman, Crichton, Sebert
from Sony Music Commercial Music Group, a division of Sony
Music Entertainment.
Written by: Poole, Etherington, Daenen, Richardson Let ‘Em Talk (2:02)
Kesha feat. Eagles Of Death Metal
Era (4:41) 2017 Kemosabe Records. Under license from Sony
Music Commercial Music Group, a division of Sony Music
04 RL Grime
2017 WeDidIt Records.
Entertainment.
Written by: Newman, Crichton, Sebert
Written by: Unknown
Blind Faith (3:52)
Chase & Status & Liam Bailey
Soundbwoy (Sigma Remix) (3:49) 06 2011 Chase & Status under exclusive license to Mercury
05 Stylo G
2013 3Beat Productions Ltd.
Records Limited.
Written by: Kennard, Milton, Hardtman, Lee, Bailey
Written by: McDermott, Chen
Suffocate (4:55)
Soundbwoy (Sigma Remix) (3:48) 08 The Prototypes
2012 Shogun Audio Ltd.
Stylo G Written by: Garvey, Nick
2013 3Beat Productions Ltd.
Written by: McDermott, Chen
White Lines (5:15)

06 Six60
2015 Massive Entertainment.
Written by: Walters, Gerbes, Board
Holy (4:32)
07 Slander & Kayzo feat. Micah Martin
2017 Monstercat.
Written by: Capuozzo, Anderson, Land

Offering MORE! More strikes, more combos,
more music options and MORE tracks! Feels like
something to celebrate every day?
This filming was extra special as we were also

celebrating the 50th anniversary of Les Mills in
New Zealand. To mark the occasion, we selected
a team of shadows from Les Mills clubs around
New Zealand who truly represent the program
in their clubs. We would like to recognize them
as the heroes of their clubs, who deliver great
experiences for their members every single day.
Presenters
L–R: Marco Patellaro, Tau Siolo, Marlon Woods, Rachael Newsham, BODYCOMBAT 76 has a strong focus on setting
André Yunes Gularte, Carrie Kepple (Shadow), Benoit Mallet,
Dan Cohen, Jon Kin Chew up each exercise slowly before adding speed,
complexity and intensity.
The design and flow of each routine offers

complete participant success. Options are offered
early to keep the flow and energy in the class.
The workout has multiple levels of intensity,

allowing the class to reach 3 high peaks. Tracks 3,
5 and 7 really challenge the heart rate.
Advancing Side Kicks, Power Combos, Modified

Shadows Sprawls, Diagonal Elbows, Boxing skill and hard-
Back Row L–R: Joe Hemi, Jonah Penit, Marcus Wong King, core abs truly ignite the fast paced enjoyment of
Lana Aitken, Camille Brosset, Madison Chang, this release.
Rebecca Hemmingson, Antoine Sagne, Rewi Mark
Front Row L–R: Carrie Kepple, Vili Fifita, Tau Siolo (Presenter)
Look out for the 4 Bonus tracks in this workout. Be
CREDITS selective and keep your total playlist around 55

minutes long.
Program Directors – Dan Cohen & Keep it real and stay with the fight
Rachael Newsham
Chief Creative Officer – Dr. Jackie Mills Dan & Rach
Creative Director – Diana Archer Mills
Technical Consultant – Bryce Hastings &
Andrew Newmarch
Production Coordinator – Ellen Tocher

PRESENTERS EXPRESS FORMATS
Dan Cohen (New Zealand) is co-Program Director 45–MINUTE FORMAT 30–MINUTE FORMAT
for both BODYCOMBAT and CXWORXTM, an
Track 1A Upper Body Track 1A Upper Body
International Master Trainer for BODYPUMPTM, Warmup Warmup
and a passionate mixed martial artist based in
Track 1B Lower Body Track 1B Lower Body
Auckland. Warmup Warmup
Track 2 Combat 1 Track 8 Power Training 3

Rachael Newsham (New Zealand) is co-Program
Track 3 Power Training 1 Track 4 Combat 2
Director of BODYCOMBAT and Program Director
of SH’BAMTM. She is based in Auckland. Track 6 Combat 3 Track 6 Combat 3
Track 7 Muay Thai Track 10 Cooldown

André Yunes Gularte (Indonesia) is a
Track 8 Power Training 3 Total Time 25:20
BODYCOMBAT, BODYBALANCETM/BODYFLOW®,
BODYPUMP and RPMTM Trainer. He is also the Track 10 Cooldown
Performance Program Coach for Les Mills Asia
Total 36:26
Pacific. Time
Benoit Mallet (France) is a BODYCOMBAT, RPM Please note: The 30 and 45-minute class formats
and LES MILLS SPRINTTM Trainer. He is also the have been customized for this release.
Events Manager for Les Mills Euromed.
Jon Kin Chew (Malaysia) is a BODYCOMBAT

HEY INSTRUCTORS
Instructor and a Trainer for LES MILLS GRITTM When it comes to mixing up past releases, please
and RPM. He is also a Training and Development try to select tracks from the most recent material
Manager. to reflect current moves, music and training
principles. If you are teaching older choreography,
Marco Patellaro (Italy) is a BODYCOMBAT, be sure to mix with modern tracks and do not
BODYPUMP, CXWORX, RPM, LES MILLS GRIT change the choreography; teach the tracks
and LES MILLS SPRINT Trainer. He is a Les Mills as they were created but you can apply more
Master Trainer for Les Mills Italy. modern language and terminology.
Marlon Woods (USA) is a BODYCOMBAT Trainer

and BODYPUMP Instructor. He lives in Georgia,
KEY
where he also works as an intelligence analyst. AIK Aikido BJJ Brazilian Jiu Jitsu
BOX Boxing CAP Capoeira

Tau Siolo (New Zealand) is BODYCOMBAT, KAR Karate KB Kick-boxing
BODYJAMTM, BODYPUMP, CXWORX, SH’BAM KF KungvFu MA Martial Arts
and LES MILLS GRIT Trainer, and an RPM
MMA Mixed Martial Arts MT Muay Thai
Instructor. He is based in Auckland, where he is
also National Group Fitness Manager for Les Mills TKD Tae Kwon Do B up Build up
New Zealand. B Bridge (non-chorus) C Chorus
CTS Counts Br Chorus Bridge
F&B Forward and HOH Hands on hips

backward
Instr Instrumental Intro Introduction
L Left R Right
Mins Minutes O/H Over head
OTS On the spot Outro Last few bars of

music
PC Pre-chorus QC Quiet-chorus
Ref Reference Seq Sequence
V Verse Vox Voice
Preview

WE ARE THE LES MILLS TRIBE
We are a global family of leaders, passionately We remove the boundaries of judgment and
devoted to creating a healthy planet. empower all people to enjoy the unique benefits
We fearlessly inspire others to discover their true of movement. While honoring our heritage, we
potential by falling in love with exercise. set course for the future. Looking to inspire,
innovate, and create as much as humanly
Exercise is our global movement. Millions of us
possible.
bind together every day to unite through sweat.
Our movement shakes the world. We are ludicrous enough to believe that we can
change the world.
Music is our soul. It drives us, focuses us, gives us
passion. We are the Les Mills Tribe.
OUR DECLARATION OF INTENT

The Les Mills global family is made up of 17,500 As a company that leads group fitness
fitness clubs, 130,000 instructors and millions of experiences for millions of people every day, we
participants from 100 countries around the globe. walk a fine line between delivering cutting-edge,
Separated by geography, religion, race, color and innovative products and ensuring that accepted
creed, we are united in our love of movement, norms are upheld and respected.
music and the pursuit of healthy living, both for Choosing, licensing and matching choreography
ourselves and our planet. to the right music is a huge challenge! We screen
At Les Mills we believe in the dignity of each the music we use and try to avoid language and
individual within our community and strive to references that may cause offense. If we can,
respect the rights and freedoms of all. sometimes there will be an alternative track (at
the bottom of the track list) for you to use instead.
In our choice of role models, music and
movements we understand that different people We embrace open communication with our global
and societies have different standards for dress, family so differences of opinion can be expressed,
popular culture and dance. and compromises reached.
We also know that what is considered appropriate Above all, we are passionate about delivering
in some contexts can be seen as inappropriate in life-changing fitness experiences, every time,
others. everywhere.

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BODYCOMBAT 76

01A. UPPER BODY WARMUP

BODYCOMBAT 76 © Les Mills International Ltd 2018

MUSIC EXERCISE CTS REPS

1:11 C / (Dubstep) 8x8 C Travel to F

2:08 REPEAT SEQUENCES A to D – R

BODYCOMBAT 76 © Les Mills International Ltd 2018

BODYCOMBAT 76 © Les Mills International Ltd 2018

ROUNDHOUSE KICK SET-UP

BODYCOMBAT 76 © Les Mills International Ltd 2018

MUSIC EXERCISE CTS REPS

0:58 B up / (Train horn 9x8 B L Advancing Side Kick – Slow 6

1:59 C / 1, 2, 3 Hit it _ 8x8 A1 L Jab, R Cross 2

2:34 REPEAT SEQUENCES A to 2nd A1 – R

BODYCOMBAT 76 © Les Mills International Ltd 2018

BODYCOMBAT 76 © Les Mills International Ltd 2018

MUSIC EXERCISE CTS REPS

1:30 Br / 2x8 Recover 16

3:23 Br / 2x8 Recover 16

BODYCOMBAT 76 © Les Mills International Ltd 2018

TECHNIQUE & COACHING Layer 3

SLOW RIGHT, LEFT UPPERCUTS, DOUBLE JAB

BODYCOMBAT 76 © Les Mills International Ltd 2018

MUSIC EXERCISE CTS REPS

1:04 B up / (Instr) 4x8 Recover 32

1:42 2x8 Recover 16

TECHNIQUE & COACHING Layer 1

SLOW SIDE KICK

MUSIC EXERCISE CTS REPS

0:42 C / Sound, sound, 8x8 A MMA Circuit Training Combo

1:03 Sound, sound, sound 8x8 B Pushup on knees 4 16x

1:50 (Fade out) 5x8 Recover then transition to L Combat Stance 32

BODYCOMBAT 76 © Les Mills International Ltd 2018

3:48 Br / (Fade out) ½x8 Recover

BODYCOMBAT 76 © Les Mills International Ltd 2018

TECHNIQUE & COACHING Layer 1

PUSHUP HIGH KNEE RUN

MUSIC EXERCISE CTS REPS

1:03 V2 / So far, so good 4x8 C L Jab, R Parry, L Jab 4

2:18 PC / Yeah, White line, 8x8 B Shuffle F 4

BODYCOMBAT 76 © Les Mills International Ltd 2018

TECHNIQUE & COACHING

FULL COMBINATION: SHUFFLE FORWARD,

BODYCOMBAT 76 © Les Mills International Ltd 2018

MUSIC EXERCISE CTS REPS

1:06 Br / Hands out to the 4x8 C R Descending Elbow 2

1:54 3x8 Recover and transition to R Combat Stance 24

3:48 Br / 2x8 Recover and transition to Front Stance 16

BODYCOMBAT 76 © Les Mills International Ltd 2018

TECHNIQUE & COACHING your hips forward – pull and push!

3 KNEES, DIAGONAL ELBOW, PULSE

RUNNING MAN KNEES

BODYCOMBAT 76 © Les Mills International Ltd 2018

MUSIC EXERCISE CTS REPS

0:44 C / (Dance music) 8x8 A L Combat Stance

1:50 I see your ghost at night 4x8 Recover

2:12 REPEAT SEQUENCES A to B – R

3:18 Br / 4x8 Recover

4:02 (Dance music) 8x8 C Front Stance

BODYCOMBAT 76 © Les Mills International Ltd 2018

TECHNIQUE & COACHING Layer 1

FRONT STANCE JAB BRIDGE THE GAP: STEP FORWARD, JAB,

MUSIC EXERCISE CTS REPS