BODYCOMBAT 101

Presenters:
Back row (L-R): Lula Slaughter (United States), House Chaalane (Singapore), Honey Wu (China),
Chin Chen (China), Ben Dai (China)
Middle row (L-R): Natasha Vincent (New Zealand), Rico Zhang (China)
Front row (L-R): Rachael Newsham (United Kingdom/New Zealand), Vili Fifita (New Zealand),
Marlon Woods (United States), Meno Thomas (New Zealand)

BODYCOMBAT 101! Our crew is dressed in blue but don’t be fooled, because this release is red hot!

The ground shakes with the bass and the heavy hitters in this workout. The presenting team that lit up the
stage to bring you our latest release are some familiar faces you may have seen in the previous round, and
they are definitely ‘eating up’ the challenge of matching last round’s most epic of milestone moments.

The Creative team has poured fresh music and fresh feeling moves across Release 101. The Warm-ups ‘hit
you in the face’ with some big sounds, and by the end of it, you have an idea of what’s ahead, but you
also don’t... because if you thought you knew intensity, you better refresh your browser, team! We went
there and dropped the hammer. Check out the first Power track with a locked and loaded Power Punch
and the second Combat track with a cool new take on a fan favorite – strikes on Hooks. You can look
‘forward’ to that! Tracks 5, 6, 7 and 8 will fly by if you don’t look at your device/HR monitor.

A seriously stacked squad of BODYCOMBAT presenters bring out the best of this workout and have a
great time leaving it all on the floor, to inspire you to do the same.

Here’s one more reason to love the program you can’t love enough.
Keep It Real and Stay With The Fight!

Rach, Dan, Vilz, KB and Meno

BODYCOMBAT 101 © Les Mills International Ltd 2024

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BODYCOMBAT 101
GLOSSARY
MUSIC
EXPRESS FORMATS
01A. UPPER BODY WARM-UP
01B. LOWER BODY WARM-UP
02. COMBAT 1
03. POWER TRAINING 1
04. COMBAT 2
05. POWER TRAINING 2
06. COMBAT 3
07. MUAY THAI
08. POWER TRAINING 3
09. CONDITIONING
10. COOLDOWN
DECLARATION OF INTENT

Les Mills’ instructor resources are unique, valuable resources provided to you as a Les Mills’ certified instructor to enable you to learn each new release and
teach it in Les Mills’ licensed clubs only. Do not share these resources. Copying, uploading or sharing files on the internet or selling Les Mills’ instructor
resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be
serious consequences for you personally including legal action and the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is
much appreciated.

BODYCOMBAT 101 © Les Mills International Ltd 2024

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GLOSSARY
FRONT STANCE BOXING GUARD
STANCE STANCE
• Body faces the front • Either Combat or Front Stance
• Feet wider than shoulders • Back heel off the floor (Boxing Stance)
• Knees soft and aligned with toes, abs braced • Chin tucked in
• Chest lifted • Knuckles to jawbone/cheeks – protecting face
• Weight centered • Elbows tucked in to ribs
• Shoulders slightly rounded
COACHING
Layer 1 COACHING
• Front Stance Layer 1
• Face your body to the front, take your feet • Slightly round your shoulders
wide, bend your knees • Boxing Guard
• Feet wider than shoulders for stability • Hands up by your face
• Get your elbows in – keep it nice and tight

COMBAT STANCE
STANCE MARTIAL ARTS GUARD
• Lead leg forward STANCE
• Feet shoulder-width apart • Combat Stance, feet slightly wider
• Front foot facing target, rear foot at • On your toes and agile
45 degrees
• Tight fists
• Chest and hips align and more face forward,
• Hands slightly lower than chin and in front of
not side-on
chest
• Body weight centered and lean slightly
• Front arm extended slightly away from body
forward, abs braced
• Rear arm in with forearm touching ribcage
• Knees soft
• Elbows soft and facing down
Variation 1:
• Knuckles angle to the front
• Boxing – back heel lifted, balanced weight
distribution
Variation 2: COACHING
• Tae Kwon Do – slightly wider stance, bent Layer 1
knees, up on toes (constant movement) • Martial Arts Guard
Variation 3: • Get your hands up and out in front of you.
• Karate – wider stance, more knee bend, sit Front arm out, back arm tight to the body
lower and firmly on the floor • Pull shoulders back
• Brace abs
COACHING • Tension in the arms
Layer 1 • Get on the balls of your feet and stay agile,
• Combat Stance ready to move quickly
• Take your right foot forward
• Bend your knees

BODYCOMBAT 101 © Les Mills International Ltd 2024

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GLOSSARY
JAB HOOK
PREPARATION GUARD
• Rotate the torso to bring the shoulder forward • High Boxing Guard
• Relax the shoulders • Knuckles to chin
• Push weight off the back foot and into the • Elbows tucked in to ribs
front foot by lifting the heel • Chin tucked in
• Shoulders slightly rounded
STRIKE
• Punch the lead hand forward in a straight line PREPARATION
• Rotate the wrist. Elbow turns out as the arm • Body weight centered and firmly on the floor
extends, keeping elbow soft
• Transfer weight onto opposite leg
• Target Zones: The nose, lip, chin or stomach of
your opponent • Draw opposite shoulder back
• Strike Surface: The first two knuckles of the fist • Release knuckles from jaw with bent elbow
• Return the fist back to Guard position • Rotate hip, torso, chest and shoulder into the
punch
• Release heel of striking side
COACHING
• Brace abs and engage obliques
Layer 1
• Jab
STRIKE
• Aim for the nose, lip or chin using the big two
knuckles • Target Zones: The jaw or ribs of your opponent
• Keep elbow soft • Strike Surface: First two knuckles, palm down
• Return your fist to Guard position • Elbow forward of the shoulder
• Abs braced • Elbow 90 degrees maximum
• Elbow at shoulder height with forearm parallel
to the floor
• Punch to the jaw
CROSS • Retract along same path back to Guard
PREPARATION position
• Rotate the torso to bring the back shoulder • Non-punching hand remains at Guard for
forward protection
• Add hips and heel rotation to reach the target
• Body weight moves from back to front, driving COACHING
force from the floor through the leg, hips,
Layer 1
torso, shoulder and out through the fist
• Hook
• Target Zones: Jaw or temple
STRIKE
• Release your heel and turn your knee, hip
• Target Zones: The nose, lip, chin or stomach of
and body
your opponent
• Elbow at 90 degrees
• Strike Surface: First two knuckles, palm and
thumb down • Abs braced
• Extend through the shoulder girdle
• Relax until the point of ’contact’

COACHING
Layer 1
• Cross
• Aim for the nose, lip or chin using the big two
knuckles
• Keep elbow soft
• Return your fist to Guard position
• Release back heel
• Abs braced

BODYCOMBAT 101

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GLOSSARY
UPPERCUT FRONT KICK
PREPARATION PREPARATION
• Weight in front leg • Step back foot in to balance weight, lean back
• Rotate the torso, bringing the back shoulder turning back toes out slightly
forward • Shift weight into back leg
• Bend knees • Lift the knee and point it to the target
• Drive forward from the legs and hips • Keep your heel close to your butt
• Release heel as you load for extra rotation • Brace abs
• Recruit obliques and abdominals
STRIKE
STRIKE • Target Zones: The knee, groin or stomach level
• Strike Surface: First two knuckles, palm facing • Strike with the ball of the foot
you • Extend your leg forward at the knee
• Target Zone: Under the chin • Push hips forward and lean back, bracing abs
tighter
COACHING • Retract heel back towards your butt before
Layer 1 returning to stance
• Uppercut
• Strike Surface: First two knuckles COACHING
• Target Zone: Under the chin Layer 1
• A driving vertical punch • Front Kick
• Abs braced • Target Zones: Thigh, stomach or chest level
• Strike with ball of the foot
• Shoulders lean backwards; abs braced to
protect the lower back
FRONT KNEE
PREPARATION
• Step back foot in to balance weight, turning
back toes out slightly
• Reach arms up and forward
• Load the hips by sitting back slightly
• Abs contract as the knee lifts

STRIKE
• Strike Surface: Top of the knee
• Target Zones: The stomach, groin, legs or head
of your opponent
• Lift your knee up in a straight line and push
your hips forward
• Keep your heel close to your butt
• Push hips forward and lean back, pulling both
hands to same side hip
• Return to stance

COACHING
Layer 1
• Front Knee
• Target the ribs/stomach of your opponent
• Striking knee comes up and forward
• Shoulders back, abs braced to protect your
lower back

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GLOSSARY
ROUNDHOUSE KICK BACK KICK
PREPARATION PREPARATION
• Step the rear foot in under the body with heel • Step front foot back underneath body to
towards (¾) target balance your weight
• Slight bend in supporting knee • Look over your shoulder
• Brace abs and lean away with head up for • Shift your weight into the front leg
balance • Drop the torso forward as you lift and bend the
• Extend leading arm for balance, rear arm into back knee
ribs with knuckles facing up • Take a small lean forwards
• Push hips forward to open them as you lift • Brace abs
your knee to hip height; ideally knee, hips and
shoulders are in alignment and knee pointing
towards target STRIKE
• Shin parallel to the floor, heel towards butt and • Strike Surface: The heel of your foot
toes pointed • Target Zones: Knee, groin or stomach
• Lift the back leg by bringing the knee slightly
STRIKE up and out
• Strike Surface: Lower shin • Push your heel behind you and kick with your
• Target Zones: Leg, body, shoulder or head toes turned downwards
• Extend lower leg from knee to toes • Retract the knee back in before returning to
stance
• Retract in same path of movement

COACHING
COACHING
Layer 1
Layer 1
• From Guard position
• Set your heel towards your target
• Strike Surface: Heel of the foot
• Lean upper body away and look towards your
target • Target Zones: Groin or stomach
• Pre-load and then open your hips and lift your • Look over rear shoulder, kick with back leg
knee up, shin parallel to floor • Retract the knee back in to stance position
• Brace core • Drop the torso forward
• One arm out for balance, other arm tucked in • Hands back to Guard position
• Retract lead leg back to the pre-load position

BODYCOMBAT 101 © Les Mills International Ltd 2024

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GLOSSARY
SIDE KICK JUMP KICK
PREPARATION PREPARATION
• Set your heel in line with the target • Step and Kick, left, right
• Back foot directly under the body and soft • Squeeze glute and use hip to fire the Kick
knee bend in back leg • Hips level, stable, strong
• Transfer weight to the back foot and lean body
away from the target but keep head up
for balance STRIKE
• Draw knee up and in front of the body towards • Target Zones: Aim Kick to stomach, striking
the chest across the center line with ball of foot
• Pull up through the arch of the kicking foot,
pushing the ankle out to create a blade with COACHING
outside of foot Layer 1
• Toes down slightly and heel turned up slightly • Lean shoulders back and brace abs tightly
• Extend same arm as kicking leg to keep • Land softly by bending knees
balance
• Knee in line with mid-foot
• Opposite arm fist to ribs with knuckles facing
• The Jump Kick is long and low
down
• Engage obliques and glutes
DESCENDING ELBOW
STRIKE PREPARATION
• Target Zones: Knee, thigh, hip, stomach, head • Release heel of striking side and elbow
or throat (advanced) simultaneously
• Brace abs and use glutes • Rotate hip, torso and shoulder
• Extend the knee to a straight leg with your • Engage obliques
toes angled down slightly
• Lift elbow up to the diagonal
• Hips and knee of kicking leg face more
forward, not down to floor
• Lean body and shoulders away but keep head STRIKE
up • Strike Surface: Point of elbow and forearm
• Strike with the edge or heel of the foot • Target Zone: The eyebrow of your opponent
• Lift elbow upwards and forward of the face
COACHING • Strike downwards in a diagonal line
Layer 1 • Finish hand under arm, close to chest
• Side Kick • Rotate your hips and heel, using the whole
• Brace abs body to strike
• Draw the knee in and load the kicking leg
• Strike with your heel or blade of foot COACHING
• Turn toes down and heel up Layer 1
• Retract kicking leg on the way back in landing • Descending Elbow
in Combat or Front Stance • Strike Surface: Forearm and elbow
• Target Zones: Jaw, temple or the bridge of the
nose
• Lift the elbow high and strike diagonally down
• Crunch abs

BODYCOMBAT 101 © Les Mills International Ltd 2024

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GLOSSARY
ASCENDING ELBOW MID BLOCK / OUTER BLOCK
PREPARATION PREPARATION
• Release heel of striking side • Rear arm may move across body
• Rotate hip, torso and shoulder • May have slight elevation by extending the
• Engage obliques legs

STRIKE STRIKE
• Target Zone: The chin of your opponent • Leading arm draws up towards rear shoulder
• Strike Surface: The point of the elbow and • Sweeps in front of body, knuckles rotate
forearm 180 degrees
• Keep your arm flexed and follow an ascending • In line with shoulder
vertical line • Elbow bent
• Hand to the back of your shoulder • Strike Surface: Forearm
• Lift ribs and chest as you rotate
• Opposite hand either in Guard position or to COACHING
waist (release specific) Layer 1
• Use your legs to drive up the power • Mid block
• Tension in fist and forearm
COACHING • Blocking technique
Layer 1 • Arm/fist in line with shoulder
• Ascending Elbow • Abs braced
• From Muay Thai or Boxing Guard • Weight in the heels, bend the knees, chest
• Strike Surface: Forearm or elbow up, abs braced and exhale to lock the ribcage
• Target Zone: Jaw down

RISING BLOCK
PREPARATION
• Rear arm may move across body or arms cross
in front before rising
• May have slight elevation by extending the
legs
• Low and loaded in legs

STRIKE
• Strike Surface: Outside edge of forearm
• The blocking arm drives up and stops above
the head
• A fast flick at the top and wrist faces out
• Tense muscles strongly for authenticity
• Opposite arm to waist
• Sink into legs if in wide Karate Stance

COACHING
Layer 1
• Rising Block
• Protect yourself against an attack from above
• Raise the forearm above the head, stopping
between 90 and 45 degrees
• Tension in the forearm
• Brace abs – to keep ribs down
• Exhale as you block
• Clear start, strong finish to block
• Sink lower into your stance by bending at the
knees to create a stable base
BODYCOMBAT 101 © Les Mills International Ltd 2024

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GLOSSARY
LOW BLOCK
PREPARATION
• Squeeze fists
• Chest up and back straight
• Front forearm and rear forearm may cross in
front of the mid-line of the body, front forearm
in front of the rear forearm
• May have slight elevation from low stance by
extending the legs

STRIKE
• Leading arm draws up towards rear shoulder
• Hammer-like action, diagonally down with arm
and fist
• Arm extends and fist stops in line with inside of
lead leg knee
• Elbow soft but arm rigid with tension in
muscles
• Strike Surface: Forearm
• Non-blocking arm, fist to ribs with knuckles
facing up
• Chest stays up, back long and straight,
shoulders stacked directly above hips

COACHING
Layer 1
• Low Block
• Cross your arms in front
• Strike down fist to knee
• Your forearm blocks your opponent’s kick
• Squeeze your fist and fully extend at the
elbow. (Be mindful of not hyper-extending it
and snap-locking at the joint)
• Brace abs
• Stay grounded and posturally upright

BODYCOMBAT 101 © Les Mills International Ltd 2024

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MUSIC
Everybody Work (Allison Nunes Outside Of Love (Skepsis Remix)
Remix) (5:04) (2:28)
01A John W 08 Becky Hill
2023 The Tribal Records. Courtesy of the Universal Music Group.
Written by: Martins Written by: Kintish, Hill, Haining, G. Parisi, M. Parisi

BRAA (3:12) Outside Of Love (Skepsis Remix)

(2:27)
01B MountBlaq & The VillanZ
2017 Revealed Recordings. Licensed courtesy of Central
Station Records.
Becky Hill
Courtesy of the Universal Music Group.
Written by: Montenegro, da Costa Antunes Written by: Kintish, Hill, Haining, G. Parisi, M. Parisi

No Rules (4:57) Dawn Penn (2:50)

02 Tisoki
2023 Bassrush Records.
09 GUALTIERO
2024 Los Excentricos Records.
Written by: Edwards Written by: Sadhoe

Oxygen (5:25) Don’t Kill My Vibe (Gryffin Remix)

03 Laminar feat. Ruth Royall

Courtesy of Les Mills Music Licensing Ltd. 10
(3:43)
Sigrid
Written by: Matthews, Royall Courtesy of the Universal Music Group.
Written by: Sjoelie, Raabe

GAS (2:45) Don’t Kill My Vibe (Gryffin Remix)

04 Dillon Francis & TV Noise

Courtesy of the Universal Music Group.
(1:18)
Sigrid
Written by: Francis, Gelderblom, Ten Hoeve Courtesy of the Universal Music Group.
Written by: Sjoelie, Raabe

GAS (2:45)
Dillon Francis & TV Noise
Courtesy of the Universal Music Group.
Written by: Francis, Gelderblom, Ten Hoeve

GO HARD (2:09)
05 Dan Aux
Courtesy of Les Mills Music Licensing Ltd.
Written by: Matthews

Hooked (4:32)
Koven & A.M.C
2024 UKF.
Written by: Boyle, Rowat, Calvert

Rain Dance (3:09)

06 MUZZ
2024 Monstercat.
Written by: Alobaidi

Let’s Get Raving (Instrumental) (6:23)

07 Timmy Trumpet
2024 SINPHONY Ltd. Under exclusive license to Spinnin’
Records.
Written by: Smith, van Kempen

BODYCOMBAT 101 © Les Mills International Ltd 2024

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TEACHING THIS RELEASE EXPRESS FORMATS
How long should I teach the new release for? 45-MINUTE FORMAT
Teach the entire new release for a minimum of
two weeks and a maximum of four weeks and Track 01A Upper Body Warm-up
then start to integrate other tracks. Then you will Track 01B Lower Body Warm-up
not only ensure variety in exercise sequencing
and music, but participants will also experience Track 02 Combat 1
the magic, excitement and training effect of the
Track 03 Power Training 1
new launch tracks.
Track 04 Combat 2

KEY Track 05
Track 06
Power Training 2
Combat 3
AIK Aikido BJJ Brazilian Jiu Jitsu
Track 07 Muay Thai
BOX Boxing CAP Capoeira
Total Time 40:21
KAR Karate KB Kick-boxing

KF Kung Fu MA Martial Arts

MMA Mixed Martial Arts MT Muay Thai 30-MINUTE FORMAT

TKD Tae Kwon Do B up Build up Track 01A Upper Body Warm-up
Br Bridge (non-chorus) C Chorus
Track 01B Lower Body Warm-up
F&B Forward and HOH Hands on hips
backward Track 02 Combat 1
Instr Instrumental Intro Introduction Track 03 Power Training 1
L Left R Right
Track 07 Muay Thai
Mins Minutes O/H Over head
Track 09 Conditioning
OTS On the spot Outro Last few bars of
music
Total Time 27:51
PC Pre-chorus QC Quiet chorus
Ref Reference Seq Sequence
Notes: As the 45-minute and 30-minute Express
V Verse Vox Voice formats are shorter than the allocated time, you
can include a shorter Cooldown of your own.

HEY INSTRUCTORS The 45-minute and 30-minute class formats have

been customized for this release.
When it comes to mixing up past releases, please
try to select tracks from the most recent material
to reflect current moves, music and training
principles. If you are teaching older choreography,
be sure to mix with modern tracks and do not
change the choreography; teach the tracks
as they were created but you can apply more
modern language and terminology.

RELEASE FEEDBACK
Tell us what you think of this release.
Visit http://www.lesmills.com/release-feedback

BODYCOMBAT 101 © Les Mills International Ltd 2024

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NEW MIXED EXPRESS
FORMATS
We have updated the Express formats that should
be used when mixing releases. From now on,
when teaching a mixed 45-minute or 30-minute
class, the following formats should be used:

45-MINUTE FORMAT
Track 01A Upper Body Warm-up
Track 01B Lower Body Warm-up
Track 02 Combat 1
Track 03 Power Training 1
Track 04 Combat 2
Track 05 Power Training 2
(MMA circuit or Bonus Boxing
Track 05)
Track 06 Combat 3
Track 07 Muay Thai
EITHER Track 08 Power Training 3, OR Track
09 Conditioning, OR Track 10 Cooldown

Please note: Choose your final track based on

time, aiming for 42 to 43 minutes of music.

30-MINUTE FORMAT
Track 01A Upper Body Warm-up
Track 01B Lower Body Warm-up
Track 02 Combat 1
Track 03 Power Training 1
Track 07 Muay Thai
EITHER Track 09 Conditioning OR Track 10
Cooldown

Please note: Choose your final track based on

time, aiming for 26 to 27 minutes of music.

We will continue to provide a release-

specific recommended option in each set of
choreography notes as well. We believe this
change is more straightforward, as well as
keeping the class in the order in which it was
designed, and we hope you enjoy teaching these
formats.

BODYCOMBAT 101 © Les Mills International Ltd 2024

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01A. UPPER BODY WARM-UP
TRACK FOCUS FEEL
Fostering inclusivity and coaching the foundations An uplifting, energetic and fun vibe opens the
are our focuses. Bring the lyrics of “everybody show! Highlight the authentic feels of Boxing.
work” to life by building an inclusive atmosphere. This includes footwork, a variety of punches and
Set up great foundational skills by giving clear defensive Slips/Bobs – even moving off the spot
cues, covering stance, guard, preparation and in the boxing ring!
strike with options to help everybody warm up
with confidence, competence and excitement! MARTIAL ART
Boxing

MUSIC EXERCISE CTS REPS

0:05 Intro / (Instr) 2x8 Front Stance 16
0:12 QC / Wanna see 2x8 A L, R UPPERCUT 4 4x
you work
0:18 C / Wanna see 8x8 A1 L, R UPPERCUT x2 4
you work L UPPERCUT x2 4
R, L UPPERCUT x2 4
R UPPERCUT x2 4 4x

0:45 (Siren sounds) 4x8 B L Combat Stance

L JAB 2 16x
PREVIEW: L Jab, R Cross, L Jab, Slip, Bob on last 8cts
0:59 QC / Everybody 8x8 C L JAB, R CROSS, L JAB 4
work, everybody SLIP R 2
work BOB 2 8x
PREVIEW: L Pivot Jab to R corner, L Jab to front,
pulse F&B on last rep
1:26 Br / (Instr) 4x8 D L PIVOT JAB to R corner 2
L JAB to front 2
PULSE F&B x2 4 4x
1:39 C / Work 6x8 D1 L PIVOT JAB to R corner 2
L JAB to front 2 12x

1:59 (Siren sounds) 4x8 E SHUFFLE F 4

L HOOK x2 4
SHUFFLE B 4
SCISSORS L, R x2 – face R side 4 4x
OPTION: Squat instead of Scissors
2:27 QC / Everybody 4x8 F SQUAT PULSE 2 16x
work
2:40 REPEAT SEQUENCES A to E – R
NOTE: Sequence A is 8 reps
Finish in A-frame position

BODYCOMBAT 101 © Les Mills International Ltd 2024

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01A. EVERYBODY WORK (ALLISON NUNES REMIX)
5:04mins
TECHNIQUE AND COACHING
UPPERCUT COMBINATION JAB, CROSS, JAB, SLIP AND BOB
LAYER 1 COMBINATION
• Front Stance Jab:
• Boxing Guard • Combat Stance
• Uppercut – right, left • Boxing Guard
• Bend your knees • Right Jab
• Target the chin of your opponent • Knuckles to nose
• Big knuckles strike • Elbow soft
• Abs braced • Push off the back foot
Combination: Combination:
• 4 singles – double right • Jab, Cross, Jab, Slip and Bob
• Other side – 4 singles, double left • Strike – right, left, right
• Chin tucked in • Slip left and Bob down
• Shoulders relaxed • Elbows soft on punches
• Bend knees on the Bob (small Squat)
LAYER 2 • Hands up and chin down
• Sink into the legs to ground your stance
• Roll your shoulders and aim right down the LAYER 2
middle • Authentic Boxing training, building offensive
• It’s a vertical punch, coming out of the floor by and defensive skills
releasing the heel and hip • We Slip and Bob to make them miss
• Crunch your abs on the Bob
LAYER 3
• Are we starting to feel nice and warm, team? LAYER 3
• Everybody’s ready to work!

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01A. EVERYBODY WORK (ALLISON NUNES REMIX)
5:04mins
TECHNIQUE AND COACHING
PIVOT JAB TO CORNER, JAB TO FRONT TIPS
COMBINATION FUNDAMENTALS
LAYER 1 WHY?
• Combat Stance Coach with connection, warmth and friendliness.
• Boxing Guard Create an environment that will help your
• Corner Jab, Jab down the front participants’ journey into this workout. It also
helps to set up a great atmosphere and mindset
• Pulse forward and back
for them.
• Knuckles to nose
• Elbow soft WHAT?
• Pivot on the ball of back foot Keep with Layer 1 coaching cues and be clear
Continuous: with RIGHTS and LEFTS, directional changes
and names of ALL strikes, including target zones,
• Now continuous – corner and middle, non- ranges of motion and the number of reps.
stop We’ve got some great combinations to
• Keep knees soft prepare for an amazing workout ahead. Coach
• Turn torso 45 degrees on Pivot Jab to corner them using clear foundational information
(Layer 1 cues) in a fun and inclusive way.

LAYER 2 HOW?
• The angle is a V-shape, cutting angles and Create a functional language that can be used
creating openings throughout the workout to connect with and
• Bring your fist back to Guard between every motivate your participants.
strike for great defense

LAYER 3
• Feel the legs warming up nicely here too!

SHUFFLE FORWARD, HOOK x2, SHUFFLE

BACK, SCISSORS x4
LAYER 1
• Combat Stance
• Shuffle forward
• 2 right Hooks
• Shuffle back
• 4 Scissors – look to left side
• Bend knees on Scissors
• Release heel and hip on Hook
• Target the jaw

LAYER 2
• The Hook is our circular punch
• Rotate torso to fire up your obliques as you
strike

LAYER 3
• Who can travel a little further forward?…
Warming up quicker!
• Option: Squat instead of Scissors

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01B. LOWER BODY WARM-UP
TRACK FOCUS FEEL
Lower Body Warm-up time with some great Ride the highs and lows of this beautifully
directional changes. Our focus is on basic contrasting song. There are perfectly timed lows
Layer 1 coaching. By providing early pre-cues, where we set up great execution. This contrasts
we can ensure our participants follow along into highs where we intensify our physicality – ride
successfully. We focus on strikes to the corners, these ‘feels’ of music and moves together.
creating angles and taking on multiple opponents!
MARTIAL ARTS
Karate, Kick-boxing, Tae Kwon Do

MUSIC EXERCISE CTS REPS

5:04 B up / 4x8 A Front Stance
L KNEE 1
STEP L, R, L 3
R KNEE 1
STEP R, L, R 3 4x
PREVIEW: Knee to corners on last rep
5:17 C / (Drop) 4x8 A1 L KNEE to L corner 1
STEP L, R, L 3
R KNEE to R corner 1
STEP R, L, R 3 4x
5:31 (Distorted lyrics) 4x8 B L FRONT KICK 2
PULSE OTS 6
R FRONT KICK 2
PULSE OTS 6 2x
PREVIEW: Knee, Front Kick on last 8cts
5:44 4x8 B1 L KNEE, L FRONT KICK 4
PULSE OTS 4
R KNEE, R FRONT KICK 4
PULSE OTS 4 2x
PREVIEW: Knee, Kick to corner on last rep
5:58 4x8 B2 L KNEE, L FRONT KICK to L corner 4
PULSE OTS 4
R KNEE, R FRONT KICK to R corner 4
PULSE OTS 4 2x

6:11 Br / (Calm 6x8 C L Combat Stance

sounds) L ROUNDHOUSE SET-UP 4
PULSE OTS 4 6x
6:32 B up / 8x8 C1 L ROUNDHOUSE KICK 4
PULSE OTS 4 8x
TRANSITION: Front Stance on last 4cts
6:59 (Calm sounds) 8x8 D L ADVANCING SIDE KICK 4
PULSE OTS 4
R ADVANCING SIDE KICK 4
PULSE OTS 4 4x
NOTE: Bigger ROM on last 32cts
TRANSITION: R Combat Stance on last 4cts
7:26 Br / (Calm 6x8 C R ROUNDHOUSE SET-UP 4
sounds) PULSE OTS 4 6x
7:46 8x8 C1 R ROUNDHOUSE KICK 4
PULSE OTS 4 8x
R ROUNDHOUSE KICK to finish

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01B. BRAA 3:12mins
TECHNIQUE AND COACHING
FRONT KNEE, 3-STEP SEQUENCE FRONT KNEE, FRONT KICK, 3-STEP
LAYER 1 SEQUENCE
• Front Stance LAYER 1
• Boxing Guard • Front Stance
• Right knee • Boxing Guard
• 3 steps to switch • Low Front Kick
• Left knee • Land wide and pulse
• Strike with top of your knee, aim for stomach • Left side
• Shoulders back, abs braced to protect lower • Use the ball of the foot to strike
back • Aim for knee or stomach of your opponent
• Knee lifts above waist and pull hands down to • Soft knee on the Kick
hips • Shoulders back, abs braced to protect lower
Knees to corner: back
• We’re going to change the angle Front Knee and Front Kick:
• Right knee to right corner • 1 Knee, 1 Kick
• 3 steps to switch left Knee to left corner • Land wide
• Pulse on the spot
LAYER 2 • Switch, left side
• Heart rate lifting, body getting warmer To corners:
• Sharpen the Knee by pointing toes down and • Aim for right corner
bringing heel to butt • Pulse and switch to left corner
• Retract heel to butt after throwing the Front
Kick

LAYER 2
• Take your time, go easy – we’re just warming
up
• Point your toes down to sharpen your knee
strike
• Swing your arm down on Front Kick, that’s
going to free up the hip
• Option: Kick low

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01B. BRAA 3:12mins
TECHNIQUE AND COACHING
ROUNDHOUSE KICK TIPS
LAYER 1 FUNDAMENTALS
Set-up: WHY?
• Right Combat Stance Continue to coach with connection, warmth and
• Roundhouse set-up to the front friendliness. Creating a teaching and learning
environment will help your participants’ journey
• Set back heel towards target
into this workout.
• Right shin parallel to the floor
• Extend leg and strike with top of foot or shin
WHAT?
• Aim low towards knee level
Focus on Layer 1 coaching. Be clear with RIGHTS
• Chest up and abs braced as you lean away and LEFTS, directional changes, and names of
Roundhouse Kick: ALL the strikes.
• Kick low
• Point the toes and strike with top of foot HOW?
• Extend right arm to help with balance Be specific with targets and heights. Keep these
low and explain that while warming up the
muscles, we want to kick low with full range at
LAYER 2 a slower pace as this will really help them when
• Focus on pulling your heel as close to your they speed up movement patterns later on in the
butt as you can workout.
• We hit the quads and hamstrings – extension
and retraction
• Option: Kick low

ADVANCING SIDE KICK

LAYER 1
• Front Stance
• Boxing Guard
• Advancing Side Kick, right leg
• Step behind
• Set heel towards target, soften knee and lean
away
• Strike with blade of foot, heel up, toes point
down
• Target the knee, groin or hip of your opponent.
Brace abs, lean away and keep chest up
Speed up:
• Speed up
• Land and pulse OTS
• Look in the direction you are striking

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02. COMBAT 1
TRACK FOCUS FEEL
“Let’s train” says it all – this track is a beast! Once The feels are Muay Thai meets Kick-boxing in an
you start moving, you barely stop until the final all-out onslaught of strikes. The lyrics say “turn
bell sounds. Lift the energy, commitment and up the bass” as we turn up the intensity after our
effort in the room by showing you are working Warm-up!
super hard too.
MARTIAL ARTS
Muay Thai and Kick-boxing

MUSIC EXERCISE CTS REPS

0:00 Intro / Let me 1x8 L Combat Stance 8
get it started _
0:04 7x8 A L JAB 1
R CROSS 1
L HORIZONTAL ELBOW 2
STEP F, B 4 7x
PREVIEW: R Front Kick on last rep
0:27 B up / _ We love 4x8 A1 L JAB 1
it when R CROSS 1
L HORIZONTAL ELBOW 2
R FRONT KICK 4 4x
PREVIEW: Add Stomp Kick on last rep
0:40 C / (Drop) 8x8 A2 L JAB 1
R CROSS 1
L HORIZONTAL ELBOW 2
R STOMP KICK 4 8x

1:05 Br / (Distorted 4x8 B L ROUNDHOUSE KNEE 2 16x

lyrics)
1:18 4x8 B1 R ROUNDHOUSE KNEE 2 16x
TRANSITION: L Combat Stance on last 4cts
1:31 B up / _ We love 4x8 A3 L JAB 1
it when R CROSS 1
L HORIZONTAL ELBOW 2 8x
PREVIEW: Add Stomp Kick on last rep
1:44 C / (Drop) 8x8 A2 L JAB 1
R CROSS 1
L HORIZONTAL ELBOW 2
R STOMP KICK 4 8x

2:09 Br / (Distorted 4x8 B L ROUNDHOUSE KNEE 2 16x

lyrics)
2:22 (Fade out) 4x8 L ROUNDHOUSE KNEE to finish 32
RECOVER and TRANSITION to R Combat Stance
2:35 REPEAT SEQUENCES A to 2nd B – R
NOTE: Sequence A is 8 reps

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02. NO RULES 4:57mins
TECHNIQUE AND COACHING
JAB, CROSS, HORIZONTAL ELBOW, ROUNDHOUSE KNEES
FRONT KICK COMBINATION LAYER 1
LAYER 1 • Front Stance
• Right Combat Stance • Boxing Guard
• Boxing Guard • Roundhouse Knees – right side
• Jab, Cross, Elbow • Grounded heel set to target
• Shift forward, shift back • Lean body weight onto grounded leg
• Target nose, lip or chin on Jab, Cross • 45-degree angle on strike
• Strike with front two knuckles • Knee towards stomach
• Soft elbows on Jab and Cross • Strike with top of knee
• Target the jaw on Horizontal Elbow • Reach hands up high and pull down to outside
Add on Front Kick: of hips
• Add a Front Kick, back leg • Little hop on strike, land with soft knees
• Drive with ball of foot
• Shoulders back, abs braced to protect lower LAYER 2
back • Pull down hard with your arms to work your
• Target thigh, stomach or chest level obliques
Add on Stomp Kick: • Get your knee up higher than your hip for
• Reach forward and grab the punch bag more intensity
• Core braced tightly
• Ball of foot on bag and push as you lean away LAYER 3
• Can you knock the stuffing out of the bag,
team?
LAYER 2
• Last opportunity to maximize your fitness
• Stay low and loaded as you shift forward and
gains!
back
• Option: Stay grounded on Knees
• Focus on length as you extend your leg, while
leaning away
• Make the bag swing by pushing it away

LAYER 3
• A good kick requires good balance, so
challenge your stability – who’s got it?
• Time to train! Time to turn up your heart rate!
• Option: Kick low

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02. NO RULES 4:57mins
TECHNIQUE AND COACHING
TIPS
FUNDAMENTALS
WHY?
This track features a hugely powerful combination
mixed with Roundhouse Knees. It heightens the
cardio training from the Warm-up tracks and has a
strong focus on speed, power and precision with
pockets of explosive strikes to elevate the heart
rate, bringing a sense of style and feels very
early on.

WHAT?
One epic combination inspired by Muay Thai with
a big focus on power. Roundhouse Knees take
your Kick-boxing cardiovascular fitness to the next
level!

COMBINATION:
Muay Thai is first up. Here we work on speed and
power utilizing Punches, Elbows and Kicks. This is
a full-body, integrated combination which builds
gradually until we add the Stomp Kick!

ROUNDHOUSE KNEES:
After the combination, we move straight into
Roundhouse Knees. This is designed to test
your cardiovascular fitness and lower-body
muscular endurance. We then return to building
the combination before finishing with yet more
Roundhouse Knees!

HOW?
The focus points are:
Combination:
We gradually build the combination by mastering
the basics before adding the Stomp Kick. Focus
on power during the Stomp Kick. We generate
this by using our core, length and an intense
push/pull feel in reaching and pulling while
leaning away and driving our leg out long.

Roundhouse Knees:
Increase your cardiovascular fitness while
integrating your upper body, lower body and
core. Lean your body on a 45-degree angle and
coach your participants they can naturally hop
or stay grounded. Encourage the integration of
arms as you pull hands to hips – firing up the
abdominals even more.

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03. POWER TRAINING 1
TRACK FOCUS FEEL
3 rounds of Boxing to reach our first cardio peak. The new Loaded Cross has an awesome feel to
Coach how to engage the core throughout it with such great integration of your core. It’s
the striking and defensive techniques. This will natural to feel a lack of oxygen as you push your
enable your participants to move with power and cardio fitness to its first peak!
precision.
MARTIAL ART
Boxing

MUSIC EXERCISE CTS REPS

0:00 Intro / 4x8 RECOVER and prepare to Run 32
0:12 V1 / You, been 8x8 L, R RUN OTS 2 32x
reaching PREVIEW: L Jab x2, R Cross, Slip R, L on last 8cts
0:34 So catch me if I 8x8 A L Combat Stance
fall L JAB x2 2
R CROSS 2
SLIP R, L 4 8x
PREVIEW: L foot steps B, F with Twist and R Cross
0:56 B up / (Electronic) 8x8 A1 L JAB x2 2
R CROSS 2
STEP B, F with TWIST and R CROSS 4
PULSE F&B x4 8 4x
PREVIEW: Loaded Cross Combo x2 on last 16cts

1:19 C / (Drop) 8x8 A2 LOADED CROSS COMBO

L JAB x2 2
R CROSS 2
R LOADED CROSS 4 8x
1:40 Br / You, been 8x8 B Front Stance
reaching L, R JAB x4 8
JUMPING JACKS x4 8 4x
OPTION: Squat instead of Jumping Jacks
2:02 V2 / You, been 2x8 Jump feet together to finish. RECOVER 16
reaching

2:08 Filling up my 6x8 R, L RUN OTS 2 24x

lungs
2:24 So catch me if I REPEAT SEQUENCES A to B – R
fall
3:53 (Fade out) 2x8 Jump feet together to finish. RECOVER 16

3:59 6x8 L, R RUN OTS 2 24x

PREVIEW: L, R Jab x2, L, R Body Rip x2 on
last 16cts
4:15 V3 / So catch me 8x8 C Front Stance
if I fall L, R JAB x4 8
L, R BODY RIP x2 8 4x
PREVIEW: L, R Body Rip x2
L, R POWER HOOK on last 8cts
4:37 C / (Electronic) 8x8 C1 L, R JAB x4 8
L, R BODY RIP x2 4
L, R POWER HOOK 4 4x
4:59 8x8 L, R JAB 2 32x
L JAB to finish

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03. OXYGEN 5:25mins
TECHNIQUE AND COACHING
JAB x2, CROSS, TWIST, LOADED CROSS JAB x8 AND JUMPING JACK x4
COMBINATION COMBINATION
LAYER 1 LAYER 1
• Right Combat Stance • Front Stance
• Boxing Guard • Boxing Guard
• Double Jab, Cross – right, right, left • 8 Jabs – right, left
• Slip left, right • Strike with front two knuckles
• Soft elbow on punches • Target nose and chin
• Aim for nose, lip or chin • Soft elbows
• Chin down • Jumping Jacks – 4, 3, 2, 1
Add Twist: • Land with soft knees
• Step back, Twist, step forward and Cross • Heels down and knees pushed out over toes
• Pulse forward and back
• Double Jab, Cross, step Twist, step Cross LAYER 2
Add Loaded Cross: • Use your core to rotate and your shoulders to
• Lift your knee as you step back explode
• Brace your abs and lift your chest • Working upper and lower body back-to-back
• Body weight shifts into back leg as you load
• Land front foot and drive the Cross forward LAYER 3
• Suck in the oxygen and work for your recovery
LAYER 2 • You look fantastic everyone – well done!
• On the Slip – crunch your abs as you side flex • Option: Squats instead of Jumping Jacks
• We use the footwork to power the final strike
• On the Loaded Cross – picture a catapult, we JAB x8, BODY RIP x4, POWER HOOK x2
load and release COMBINATION
LAYER 1
LAYER 3 • Front Stance
• We need love to get through todays workout… • Boxing Guard
do you love it? • 8 Jabs – right, left
• Dig in and find your personal challenge • 4 Body Rips, slow – right, left
• Sink into legs and hit the ribcage
• Elbows soft on Jabs, abs braced in the Rips
Add on Speed and Hooks:
• Full combination
• 8 Jabs, 4 fast Body Rips, and 2 Power Hooks
• Propel your body weight to the side on Power
Hooks
• Knees soft as you land

LAYER 2
• Drop down low on Body Rips, then drive up
high on Power Hooks
• This a full-body combination – use everything!

LAYER 3
• Can you turn on the power button?
• Feel the heat in this 14-Punch combination
chiselling your body!
• Option: Stay grounded on Hooks

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03. OXYGEN 5:25mins
TECHNIQUE AND COACHING
TIPS
FUNDAMENTALS
WHY?
This is a fast-paced Power Training track with
strikes on and off the spot. This Boxing track
challenges our cardiovascular system and delivers
great results.

WHAT?
Two Boxing combinations where speed, power
and rotational force all feature.
We start by elevating the heart rate with High
Knee Runs and setting the scene for what’s to
come…

THEN…
Our first Boxing combination in Combat Stance is
built through levels of progression.
This is break-pattern choreography, where we
move in and out of continuous tempos/moves.
We have a brand-new innovation, the Loaded
Cross, where we experience the challenge of
integrating lower and upper body through
rotational core power.
Coach your participants how to use their base to
propel power through lower to upper limbs with
a strong core. It’s a fantastic new move which
develops key skills of Boxing training. When we
nail this, our use of speed and power can be
maximized and unleashed!

THEN…
We hit a sequence of Jabs and Jumping Jacks
from a Front Stance. This is a fantastic way of
working upper and lower body moves back-to-
back. Blood flows continuously up/down to fuel
our upper/lower limbs – working our heart and
lungs!

THEN…
Our second and final combination progressively
builds through levels once again. This time, we
face our opponent square on in Front Stance,
using an integration of upper and lower body
with lateral movements to lift the heart rate and
challenge our muscular endurance.

HOW?
Take in the oxygen as you guide your participants
through this awesome Boxing track. The Loaded
Cross brings fresh and exciting feels to challenge
us all. Work with the lyrics, contrast and emotion
of the song, bringing the magic alive in this first
cardio peak!

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04. COMBAT 2
TRACK FOCUS FEEL
Our next new innovation arrives – the Traveling Energy management is wise here… so we don’t
Jump Knee! Focus on coaching how to perform run out of ‘gas’. Power is felt on the new Traveling
the Traveling Step Knee first. This sets us up Jump Knee as we take the fight to our opponent.
for the optional jump to be layered in. Showing Enjoy this new challenge while always coaching
side-profile views of these options may help your the option to stay grounded for non-impact.
participants to clearly see the execution.
MARTIAL ARTS
Tae Kwon Do, Kick-boxing and Capoeira

MUSIC EXERCISE CTS REPS

0:00 Intro / Gas _ 4x8 L Combat Stance
PULSE F&B 2 16x
PREVIEW: Traveling Step Knee, Shuffle B on last 8cts
0:16 PC / We’re 4x8 A L TRAVELING STEP KNEE F 4
gassed up _ SHUFFLE B 4 4x
PREVIEW: Traveling Jump Knee on last rep
0:30 C / Gas _ 8x8 B L TRAVELING JUMP KNEE 4
SHUFFLE B 4 8x
OPTION: Traveling Step Knee

0:57 B up / 4x8 C L, R UPPERCUT 2

L HOOK 2 8x
PREVIEW: Roundhouse Kick on last rep
1:10 C / Gas _ 8x8 C1 L, R UPPERCUT 2
L HOOK 2
L ROUNDHOUSE KICK 4 8x
1:37 Br / _ We 2x8 Hold Guard position 8
gassed up Step into LUNGE 8
PREVIEW: Lunge Pulse x2, Squat Pulse x2 on last 8cts

1:44 B up / _ We 6x8 D L LUNGE PULSE x2 (R leg B) 4

gassed up SQUAT PULSE x2 (facing R on 45°) 4 5½x
NOTE: Hold extra Lunge at bottom on last rep
2:04 PC / We gassed 4x8 A L TRAVELING STEP KNEE 4
up _ SHUFFLE B 4 4x
PREVIEW: Traveling Jump Knee on last rep
2:18 C / Switch da 8x8 B L TRAVELING JUMP KNEE 4
tune now _ SHUFFLE B 4 8x
OPTION: Traveling Step Knee
2:44 Br / (Siren) 5x8 RECOVER and TRANSITION to R Combat Stance 40

3:01 We gassed up _ REPEAT SEQUENCES A to 2nd B – R

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04. GAS 5:30mins
TECHNIQUE AND COACHING
UPPERCUT x2, HOOK AND ROUNDHOUSE LUNGE AND SQUAT PULSE COMBINATION
KICK COMBINATION LAYER 1
LAYER 1 • Hold Guard position
• Combat Stance • Hips and shoulders square to the front
• Boxing Guard • 2 Pulse Lunges – left leg back
• Upper, Upper Hook – continuous • 2 Pulse Squats – quarter-turn to face left side
• Right, left, right • Chest up and abs braced tightly
• Target chin and jaw • Heels down on Squats
• Strike with two front knuckles • Knees out in line with toes
Add on Roundhouse Kick: • Pivot on front heel and ball of back foot to
• Add on Roundhouse Kick – right leg transition between moves
• Set back heel towards target • Shoulders and hips turn as one
• Extend leg and strike with top of foot or shin
• Aim for the side of the punchbag LAYER 2
• Chest up and abs braced as you lean away • Reach down towards the floor on Lunge
• Cross wrists, open hands at chest level on
LAYER 2 Squat
• Don’t back off the power, stay in the pocket • Capoeira is heating up the legs here!
• On Roundhouse Kick, lean back for height,
retract for power LAYER 3
• Set the heel and whip the hip for a great strike • The pressure in the legs builds strength!
• Can you drop a little bit lower? Just a little bit?
LAYER 3 • Option: Stay higher in Lunge/Squat
• You’re not neglecting the punches are you?
Maintain the power and intensity TIPS
• How much ‘gas’ have you got left? Go for the FUNDAMENTALS
knockout! Who’s gonna stop us now? No one! WHY?
• Option: Kick low We have another brand-new innovation designed
to leverage lower-body power in a slightly
different way. The Traveling Jump Knee is
unleashed! This track delivers a huge lower-body
focus with Traveling Knees, Lunge and Squat
Pulses, plus Roundhouse Kicks. Our upper body is
challenged also as it plays an integral role in the
execution of these moves, plus we hit Uppercuts
and Hooks.

HOW?
We create a new motor pattern with the Traveling
Step Knee first. Many experienced Instructors
and participants may naturally be tempted to
kick. These instincts are inbuilt through years of
executing Jump Kicks. This new innovation gives
us a slightly different look, feel and challenge!
The Traveling Step Knee option is always there
and it’s important to highlight this.

Coach your participants how to not ‘gas’ out,

maintaining power and intensity by carefully
managing their energy levels.

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05. POWER TRAINING 2
TRACK FOCUS FEEL
This track is inspired by MMA circuit training with There’s a strong “go hard” vibe in the first block
various options. Offer all the different variations of work! Stay focused, strong and committed
so participants can personalize their workout. to motivate your participants to get to the end.
Option 1 is grounded for upper body/core; option When coming into Boxing strikes and Decoys,
2 is standing for lower body/core. Each option is we have the opportunity to face participants and
hugely beneficial – encourage your participants to increase connection. Use this to maintain the
select whichever they’d like on the day. intensity created in Block 1 as there is no time for
recovery in this challenging track!

MARTIAL ART
MMA Circuit Training

MUSIC EXERCISE CTS REPS

0:00 Intro / 4x8 Prepare for Squats in standing or Pushups on floor 32
0:13 V1 / I’m a go 8x8 A Pushup Combo
hard TRIPLE-PULSE PUSHUP 6
L HAND REACH F 2
TRIPLE-PULSE PUSHUP 6
R HAND REACH F 2 4x

Standing Variation
TRIPLE-PULSE SQUAT 6
L KNEE 2
TRIPLE-PULSE SQUAT 6
R KNEE 2 4x

0:38 C / (Drop) 8x8 B 3x Mountain Climber Combo

L, R MOUNTAIN CLIMBER (knees straight F) 2
L MOUNTAIN CLIMBER (knee out) 2
R, L MOUNTAIN CLIMBER (knees F) 2
R MOUNTAIN CLIMBER (knee out) 2 4x

Standing Variation
3-STEP LATERAL HIGH KNEE RUN L 4
3-STEP LATERAL HIGH KNEE RUN R 4 4x
0:51 4x8 B1 7x Mountain Climber Combo
L, R MOUNTAIN CLIMBER x3 (knees F) 6
L MOUNTAIN CLIMBER (knee out) 2
R, L MOUNTAIN CLIMBER x3 (knees F) 6
R MOUNTAIN CLIMBER (knee out) 2 2x

Standing Variation
7-STEP LATERAL HIGH KNEE RUN L 8
7-STEP LATERAL HIGH KNEE RUN R 8 2x
1:03 Br / (Calm 8x8 C Diagonal Pushup Combo (slow)
sounds) PUSHUP 2/2 (hands even) 8
L hand F – DIAGONAL PUSHUP 2/2 8
PUSHUP 2/2 8
R hand F – DIAGONAL PUSHUP 2/2 8 2x

Standing Variation
SQUAT 2/2 8 8x

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05. POWER TRAINING 2
MUSIC EXERCISE CTS REPS
1:29 B up / I’m a 4x8 C1 Diagonal Pushup Combo
go hard PUSHUP 1/1 4
L hand F – DIAGONAL PUSHUP 1/1 4
PUSHUP 1/1 4
R hand F – DIAGONAL PUSHUP 1/1 4 2x

Standing Variation
SQUAT 1/1 4 8x

1:42 C / (Drop) 8x8 B1 REPEAT 7x MOUNTAIN CLIMBER COMBO 16 4x

Standing Variation
7-STEP LATERAL HIGH KNEE RUN L 8
7-STEP LATERAL HIGH KNEE RUN R 8 4x
2:08 V1 / _ I just 4½x8 Hold and TRANSITION to standing 36
wanna play

2:22 Little by little 4x8 L, R RUN OTS 2 16x

PREVIEW: L Jab, R Cross, L Hook, R, L Decoy on last 8cts
2:33 C / (Drop) 8x8 D L Combat Stance
L JAB, R CROSS 4
L HOOK 2
R, L DECOY 4 8x
OPTION: Pivot Decoy
Jump into Front Stance on last rep
2:55 V2 / _ I just 8x8 E L, R JAB 2 32x
wanna play PREVIEW: L Jab, R Cross, L Hook
R, L Decoy, Sprawl on last 16cts
3:17 C / (Drop) 8x8 D1 L Combat Stance
L JAB, R CROSS 2
L HOOK 2
R, L DECOY 4
SPRAWL WITH VERTICAL JUMP 8 4x

Non-Sprawl OPTIONS:
Jumping Jack x2, Drop Squat
L, R Run OTS x4
Jump into Front Stance on last rep
3:39 V3 / _ I just 8x8 E L, R JAB 2 32x
wanna play Level 2 after 16 reps
4:01 I just want you 8x8 F SPRAWL WITH VERTICAL JUMP 8 8x
(you, you, you) OPTION: Jumping Jack x2, Drop Squat
4:24 (Fade out) 2x8 RECOVER and prepare to Run 16

4:32 V4 / From a 6x8 R, L RUN OTS 2 24x

second look
4:48 PC / REPEAT SEQUENCES D to F – R

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05. GO HARD / HOOKED 6:41mins
TECHNIQUE AND COACHING
TRIPLE-PULSE PUSHUPS AND HAND REACH MOUNTAIN CLIMBER OR LATERAL HIGH
OR TRIPLE-PULSE SQUATS AND FRONT KNEE KNEE RUN
LAYER 1 LAYER 1
• On floor for Pushups or stay standing for • On floor for Mountain Climbers or stay
Squats standing for Lateral High Knee Runs
• Hands just outside shoulder-width for Pushup • Hands under shoulders
• Feet just outside hip-width for Squats • Body in Plank position, abs braced
• Body in Plank position, abs braced • Hips and shoulders square to the floor
• Hips and shoulders square to the floor • Triple Mountain Climber
• Triple-Pulse Pushup or Squat • 2 Knees straight to chest, 1 Knee on angle
• Hand Reach forward at top of Pushup towards elbow
• Knee strikes forward at top of Squat • 3 High Knee Runs to right, then to left
• Chest no lower than the elbow crease on • Soft knee landing
Pushup Add on reps:
• Hips sit back and down to just above knee • 7 reps
level in Squat • Rep 7 is on elbows for Mountain Climber
• Lift chest and brace abs in Squats or little pause before changing direction on
• Shoulders back, abs braced to protect lower Lateral High Knee Run
back on knee • Keep posture and control

LAYER 2 LAYER 2
• Hips and shoulders square to floor on Hand • Try and drive knee up to hip height on Lateral
Reach – great core training High Knee Runs
• Choose your training option – grounded for • Use your arms to help power the movement
upper or standing for lower
• Options: Pushups on knees or toes LAYER 3
• Building awesome core strength alongside
fitness gains!
• Hang in there… Block 1 is almost over
• Option: Stay with 3 reps (triple)

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05. GO HARD / HOOKED 6:41mins
TECHNIQUE AND COACHING
DIAGONAL PUSHUP OR SQUATS JAB, CROSS, HOOK, DECOY AND SPRAWL
LAYER 1 WITH VERTICAL JUMP COMBINATION
• On floor for Pushups or stay standing for LAYER 1
Squats • Right Combat Stance
• Hands just outside shoulder-width for Pushups • Boxing Guard
• Feet just outside hip-width for Squats • Jab, Cross, right Hook
• Body in Plank position, abs braced • Decoy – left, right
• Hips and shoulders square to the floor • Option: Pivot Decoy
• 2/2 Pushup or 2/2 Squat • Body turns as one in Decoy
• Right hand forward at top of Pushup • Target the nose, lip or chin on Jab, Cross
• 2/2 Diagonal Pushup • Aim for side of face on Hook
• Chest no lower than the elbow crease on Add on Sprawl and Vertical Jump:
Pushup • Add Sprawl after Decoy
• Hips sit back and down to just above knee • Sprawl is executed on a 45-degree angle to
level in Squat front
• Lift chest and brace abs in Squats • Squat – hands down, shoot legs out into Plank
• Right hand returns in for regular 2/2 Pushup • Brace abs tightly, squeeze glutes then jump
• Repeat on left hand feet in and jump up
• Stay with 2/2 Squat if standing – slow and • Land softly, bending knees after the Vertical
controlled Jump
Add speed: • Option: 2x Jumping Jacks, 1x Drop Squat
• Ready to go faster? instead of Sprawls
• Singles! • Option: High Knee Run OTS instead of Sprawls
• 1, 2, center, left (Diagonal Pushup)
LAYER 2
LAYER 2 • 2 focuses – power and precision
• Push the floor away with your feet on Squats – • Rotate your chest to switch your feet faster on
work your glutes hard Decoys
• We are building upper body strength • Propel your chest up on the Vertical Jump to
increase height

LAYER 3
LAYER 3
• The lyrics say “I’m a go hard” so let’s go!
Own it! • MMA conditioning – upper and lower body.
How good does it feel, team?
• Options: Pushups on knees or toes
• Tell yourself you can jump higher; you can do
better – I am with you!
• Options: See all options listed previously

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05. GO HARD / HOOKED 6:41mins
TECHNIQUE AND COACHING
TIPS Note: This track has two variations in movement
FUNDAMENTALS patterns – a floor section and a standing section.
WHY?
The variations are:
This MMA-inspired Power Training track has all
• Pushups + Hand Reach or Triple-Pulse Squats
the training principles needed to build a large
+ Front Knees
physical fitness engine. The Integrated Core
Training, combined with high-volume upper- • Mountain Climbers or Lateral High Knee Runs
body conditioning, builds strength and muscular • Diagonal Pushups or Squats
endurance, while the Sprawls improve both body • Decoy or Pivot Decoy
weight and cardiovascular fitness.
• Sprawl into Vertical Jump or Run OTS (Combat
Stance)
WHAT? • Sprawl into Vertical Jump or 2x Jumping Jack,
Block 1 starts with Triple-Pulse Pushups with 1x Drop Squat (Front Stance)
Hand Reach before ramping up core integration
by hitting Mountain Climbers. These movements
will improve conditioning in the chest, triceps,
shoulders and the core. Alternatively, the standing
variation features Triple-Pulse Squats with Front
Knee Strikes followed by Lateral High Knee
Runs, training our entire lower body with great
core recruitment. Watch out for when we add
extra reps – a great way to lift the cardiovascular
component too!

There is zero rest before Block 2! Here is where

we ramp up the intensity as our bodies are
pre-fatigued by this point. The grounded option is
a really cool Diagonal Pushup or we hit slow and
controlled Squats in standing. We then increase
the heat by ramping up the speed! The final
‘kicker’ is a revisit of Mountain Climbers or Lateral
High Knee Runs.

Block 3 delivers cardiovascular endurance training

in standing. This is metabolic conditioning at its
very finest and this is one challenging block for
sure! We begin with mastering a Jab, Cross, Hook
and Decoy Combination. A round of Jabs from
Front Stance is our flow choreography holding
pattern. We then immediately return to the first
combination adding a Sprawl with Vertical Jump
after the Decoy. We hit one more round of Jabs
from Front Stance followed by 8x Sprawls with
Vertical Jump, then High Knee Runs OTS for
recovery before switching to Combat Stance and
repeating this full block again!

This type of training builds a huge fitness engine;

this helps with stamina, endurance and overall
fitness.

HOW?
During the beginning of each block, coach to the
choreography and body-part direction, meaning
what’s moving and what’s not. This sets up your
participants for great movement control, along
with a better understanding of how to execute
each move.

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06. COMBAT 3
TRACK FOCUS FEEL
Athletic leg conditioning – Capoeira style! This track delivers a great feel of exploring
The focus is control, power, rhythm and timing. various rhythms and intensities throughout. Use
Use well-timed cues to guide your participants your body, face and voice to dial up the flavor of
successfully through challenging and innovative authentic and expressive Capoeira.
sequences.
MARTIAL ART
Capoeira

MUSIC EXERCISE CTS REPS

0:00 Intro / 4x8 Front Stance 32
0:11 B up / 16x8 A Step L foot to side, R leg B (GINGA) 4
BACKWARDS ESQUIVA 4
Repeat on R side 8 8x
NOTE: Sink lower in Esquiva after 4 reps
0:55 C / Two step, 8x8 A1 L GINGA (R foot B) 4
then I bring it BACKWARD ESQUIVA 4
right back _ LUNGE 2
R FRONT KICK 2
LUNGE and hold 4
Repeat on R side 16 2x

1:17 I bring it right 8x8 B L, R SWITCH LUNGE 4 16x

back _ Level 2 after 8 reps – lower
OPTION: Backward-Stepping Lunge
1:39 Br / I bring it 4x8 LUNGE to finish and RECOVER 32
right back _ Set up SQUAT on last 16cts

1:50 Now take it right 4x8 C Front Stance – sink low, fingertips to temples
back _ STATIC SQUAT, lean L, reach L hand down 2
Re-center and stay low 6
Repeat on R side 8 2x
PREVIEW: Triple-Pulse Squat on last rep
2:00 8x8 C1 STATIC SQUAT, lean L, reach L hand down, re-center 2
TRIPLE-PULSE SQUAT 6
Repeat on R side 8 4x

2:22 C / I bring it REPEAT SEQUENCES A1 to B

right back _ LUNGE to finish

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06. RAIN DANCE 3:09mins
TECHNIQUE AND COACHING
GINGA, BACKWARDS ESQUIVA, LUNGE, SWITCH LUNGE SEQUENCE
FRONT KICK, LUNGE COMBINATION LAYER 1
LAYER 1 • 32 Switch Lunges
• Front Stance • Soft knee landing
• Arms relaxed by sides • Stay low
• 2 steps, to right and back • Chest up and abs braced
• Esquiva to the back – bend left knee and • Hips and shoulders square to the front
lengthen right leg
• Front knee in line with toes
• Switch – step, step, Esquiva
• Backwards Esquiva in the top range (stay high)
LAYER 2
• Hips back, chest up and abs braced
• Push your front knee out to engage the glutes
• Lift toes of front foot and reach down with
• Front thigh drops parallel to the floor
back hand
Add extra depth:
LAYER 3
• Let’s find some depth
• Athletic leg conditioning in the house!
• Push your weight into your back leg
• Find the control and use that power we spoke
• Move slower and drop slower
about
Add on Lunge, Front Kick, Lunge:
• Options: Partial range and touch knee or drop
• Esquiva, wait lower and touch ankle
• Add on Lunge, Front Kick, Lunge • Option: Alternating Backward-Stepping
• Switch sides Lunges (non-impact)
• Use ball of foot to strike
• Shoulders lean backwards, abs braced to
protect the lower back (Front Kick)
• Aim for your opponent’s knee, groin, stomach
or chest

LAYER 2
• Find a hip opening as you sink deeper into
your Esquiva
• Play with texture and feels

LAYER 3
• It’s like a little game – you wait and then throw
the kick at the last second. Who’s playing?
• Have fun with it, be expressive and use the
space to play around your opponent

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06. RAIN DANCE 3:09mins
TECHNIQUE AND COACHING
SQUAT AND LATERAL LEAN WITH REACH TIPS
DOWN SEQUENCE FUNDAMENTALS
LAYER 1 WHY?
• Wide Front Stance – sink low Athletic leg conditioning training inspired by
• Fingertips to temples Capoeira! Get ready for some cool movement
• Bend knees, lift chest and brace abs patterns which challenge our coordination and
rhythm. This improves our motor skills and ability
• Lean right, reach right hand towards floor, left
to move quickly with multi-directional changes.
fingertips to temples
• Re-center and hold WHAT?
• Lower body stays still Gingas, Backward Equivas, Lunges, Front Kicks,
• Switch sides – go left Squats and more! This track has it all as we move
our bodies in all 3 planes of motion. We train our
• Chest up and abs braced
lower body, core and cardiovascular system while
Add on Triple-Pulse Squat: playing and having fun! That’s what Capoeira
• Add 3 pulses is all about – fusing the benefits of working out
• Triple-Pulse Squat – lean and reach to right alongside the enjoyment of a dance/game vibe.
• Repeat Pulses and reach to left side
HOW?
• Stay low the whole time
We work on control, power, rhythm and timing
through various challenging sequences.
LAYER 2 To ensure your participants feel successful, it’s
• Push your knees out in line with toes to fire up important to coach using clear Layer 1 cues. This
the glutes will support both timing and intensity. Offer all the
options visually and verbally, allowing a range of
• Opening the knees improves our mobility, choices to personalize the workout.
preparing us for what’s ahead

LAYER 3
• We are creating massive pressure through the
legs, which will make us stronger
• This will help us develop stronger Knees
and Kicks!
• Option: Stay higher in Pulse Squats

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07. MUAY THAI
TRACK FOCUS FEEL
This track is designed to push you to reach your Such a dramatic and powerful tune! Bring your
red line – max effort! Work with the contrasting own unique performance to life alongside this
music to maximize your spikes of intensity. Coach amazing piece of music. Physically commit to truly
your participants how to do the same and “let’s feeling all the highs, lows and immense builds.
get raving” together.
MARTIAL ART
Muay Thai

MUSIC EXERCISE CTS REPS

0:00 Intro / (Faint 2x8 L Combat Stance 16
sounds)
0:06 (Synth drop) 4x8 A L HORIZONTAL TRIPLE ELBOW (slow)
STRIKE across 2
STRIKE back 2
STRIKE across 2
Reset Guard position 2 4x
0:17 (Beat) 4x8 A1 L HORIZONTAL TRIPLE ELBOW (fast)
STRIKE across 1
STRIKE back 1
STRIKE across 1
Reset Guard position 1
PULSE F&B x2 4 4x

0:29 B up / (Up 4x8 B L JAB, R CROSS 2 16x

tempo)
0:40 Br / (Fade out) 2x8 L JAB to finish then recover and reset L Combat Stance 16
PREVIEW: L Jab, R Cross x2, Triple Horizontal Elbow on
last 8cts
0:46 C / (Synth and 6x8 C L JAB, R CROSS x2 4
beat drop) L HORIZONTAL TRIPLE ELBOW 4 6x
1:03 8x8 D L, R RUNNING KNEE 4 16x
Level 2 after 8 reps
OPTION: Grounded Knee
1:26 Br / (Calm 1x8 L KNEE and RECOVER, reset L Combat Stance 8
sounds)

1:29 11x8 E R DESCENDING ELBOW 4

Hold 4 11x
Add Hop to Descending Elbow after 3 reps
2:00 B up / (Up 4x8 B L JAB, R CROSS 2 16x
tempo) PREVIEW: L Jab, R Cross x2, L Jab, R Hopping
Descending Elbow on last 8cts
2:12 PC / (Synth) 6x8 F L JAB, R CROSS x2 4
L JAB 2
R HOPPING DESCENDING ELBOW 2 6x
2:29 B up / (Up 10x8 D L, R RUNNING KNEE 4 20x
tempo) Level 2 after 4 reps
PREVIEW: L Jab, R Cross x2, L Jab, R Hopping
Descending Elbow on last 8cts
2:57 4x4 F L JAB, R CROSS x2 4
L JAB 2
R HOPPING DESCENDING ELBOW 2 4x
3:09 (Fade out) 2½x8 L JAB to finish and RECOVER 20

3:16 (Synth drop) REPEAT SEQUENCES A to 2nd F – R

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07. LET’S GET RAVING (INSTRUMENTAL) 6:23mins
TECHNIQUE AND COACHING
JAB, CROSS x2, TRIPLE HORIZONTAL ELBOW RUNNING KNEE SEQUENCE
COMBINATION LAYER 1
LAYER 1 • Front Stance
• Right Combat Stance • Boxing Guard
• Boxing Guard • Running Knees – right, left
• Triple Elbow – slow • Top of knee strikes into the punchbag
• Use both sides of the Elbow, strike horizontally • Lift hands high and pull down to the outside
• Lift front heel and rotate on Elbows of hips
Add speed and pulse:
• Speed it up – 3, 2, 1 LAYER 2
• Pulse forward and back • Hips and lower abs working hard to drive
• Target side of face knees up
• Rotate your chest and shoulders • Grounded Knees for power, Running Knees
for cardio
Add on Jab, Cross:
• Jab, Cross, right-left
LAYER 3
• Knuckles to nose
• This track is designed to push the red line –
• Elbows soft
find yours!
• Back heel off the floor
• Can you pull down with more force? I bet you
Full Combination: can
• Jab, Cross 4, Triple Horizontal Elbow • Option: Stay grounded on Knees (no Hop)
• On the Elbow, release the heel for great
rotation
• 7-strike combination

LAYER 2
• Twist ribcage to engage the obliques as you
fire the Horizontal Elbows
• Stay as relaxed as possible in order to strike as
fast as possible
• Elbows comes from high to low on a
45-degree angle

LAYER 3
• Let the music move you – how awesome does
that sound?
• Operation new body, new confidence and new
smiles!

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07. LET’S GET RAVING (INSTRUMENTAL) 6:23mins
TECHNIQUE AND COACHING
JAB, CROSS x2, JAB AND DESCENDING TIPS
ELBOW COMBINATION FUNDAMENTALS
LAYER 1 WHY?
• Right Combat Stance Let’s get raving in this epic Muay Thai track!
• Boxing Guard Nostalgic vibes of ‘Operation Blade’ are felt
• Descending Elbow, back arm in this banger of a tune. Another onslaught of
relentless reps awaits as we aim to push our red
• Hold
line limit. Intelligently layered choreography
• Target eyebrow or nose allows participants to build confidence before
• Use point of elbow adding complexity.
Add on Hop and Crunch:
WHAT?
• Add a little Hop and a Crunch to the Elbow
• Two big combinations of Punches and Elbows
• Step forward and hop up are in store, which we build gradually
• Soft knees on landing • The first features a Triple Horizontal Elbow
• Torso twists on strike using the lead arm
Add on Jab, Cross: • The second includes a Hopping Descending
• Jab, Cross, right-left Elbow using the rear arm
• Knuckles to nose • Each of these elbow strikes is initially set up
with a flurry of straight punches
• Elbows soft
• Watch out for intense pockets of Running
• Back heel of the floor
Knees to build stamina and endurance while
Full Combination: challenging our core
• 5, 4, 3, 2, 1 – Elbow
• 5 Punches and 1 Hopping Descending Elbow HOW?
• Continuous strikes Each combination is progressively created by
layering complexity and intensity. When it drops,
unleashing the full combination, it REALLY
LAYER 2 DROPS! The music is such a powerful, inspiring
• Crunch mid-section as you drop the and driving force in BODYCOMBAT. Check out
Descending Elbow – it’s a great ab workout the Masterclass footage for the perfect example
• Focus on the timing of the final punch into of performing with the music.
landing the Elbow – delay it!

LAYER 3
• Actions speak louder than words... see my
actions!
• I want you to find a place that you don’t want
to be; I want you to be brave enough to stay
in there
• I’m with you – stay in there with me!
• Option: Stay grounded on Descending Elbow
(no Hop)

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08. POWER TRAINING 3
TRACK FOCUS FEEL
Moving off the spot with great footwork is a big Bring the music feels to life by using silence,
focus in this track. Use the Pivot Jab to aim for the allowing the lyrics to shine. This way, you ‘team
corner – cutting angles and elevating the heart teach’ with the music, bringing to life an awesome
rate. Focus on a purposeful 2 feet take off and 2 experience with your participants.
feet land on the Traveling Jabs. This generates
power from the lower body, through the core and MARTIAL ART
out of your fist.
Boxing

MUSIC EXERCISE CTS REPS

0:00 V1 / _ I don’t 4x8 L SHOULDER STRETCH 16
really R SHOULDER STRETCH 16
0:14 That look in your 4x8 L, R RUN OTS 32
eye PREVIEW: L Jab, R Cross x2
L Pivot Jab to R corner, L Jab to front on last 8cts
0:25 C / _ How do we 8x8 A L Combat Stance
make it better L JAB, R CROSS x2 4
L PIVOT JAB to R corner 2
L JAB to front 2 8x
0:47 (Drop) / Outside 8x8 B Front Stance
of love L TRAVELING JAB to L x2 4
L HOOK to front x2 4
Repeat to R side 8 4x
1:09 V2 / I would 8x8 A L Combat Stance
rather you L JAB, R CROSS x2 4
L PIVOT JAB to R corner 2
L JAB to front 2 8x

1:31 C / _ How do we 8x8 C L UPPERCUT, L HOOK 4

make it R UPPERCUT, R HOOK 4 8x
1:53 (Drop) / Outside 8x8 B Front Stance
of love L TRAVELING JAB to L side x2 4
L HOOK to front x2 4
Repeat to R side 8 4x
2:15 Outside of love 4x8 D L, R JAB 2 16x
L fist to ceiling to finish

2:26 Br / (Fade out) 5x8 RECOVER 40

2:40 V3 / That look in REPEAT SEQUENCES A to D – R
your eye NOTE: Sequence A is 12 reps

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08. OUTSIDE OF LOVE (SKEPSIS REMIX) 4:55mins
TECHNIQUE AND COACHING
JAB, CROSS x2, PIVOT JAB TO CORNER, JAB UPPERCUT AND HOOK COMBINATION
TO FRONT COMBINATION LAYER 1
LAYER 1 • Combat Stance
• Right Combat Stance • Boxing Guard
• Boxing Guard • Right Uppercut, right Hook
• Jab, Cross 4 – right, left • Left Uppercut, left Hook
• Pivot on the ball of back foot as you Jab to • Targets are chin and jaw
corner
• Elbow bends at 45 degrees on Uppercut and
• Jab to front 90 degrees on Hook
• Target nose, lip or chin • Lift heel on each strike
• Soft elbows
• Strike with front two knuckles LAYER 2
• Keep knees soft • Use your leg drive and body weight to power
• Turn torso 45 degrees on Pivot Jab to corner these punches
• Mid-section engaged tightly, helping to rotate
LAYER 2 our torso
• Lean into the Jab, Crosses going forwards,
body weight in lead leg LAYER 3
• Nice and light on your feet to get the rotation • How are we all doing? What a workout it has
as you pivot to the corner been so far, huh?
• You are the only one with the power to reignite
LAYER 3 your fire!
• This is where it all comes together. Every drop
of sweat has prepared you for this track!
• Let’s take some time to enjoy this great song.
Enjoy the music and moves together

JAB x2 TO SIDE AND HOOKS x2 TO FRONT

SEQUENCE
LAYER 1
• Front Stance
• Boxing Guard
• 2 Jabs to the right
• 2 right Hooks to the front
• Left side
• Soft elbow on Jabs
• Target nose, lip or chin on Jabs
• Aim for jaw or temple on Hooks
• Knees soft as you move to the side

LAYER 2
• Wind up the Hooks by releasing heel,
whipping hip and twisting torso
• Both feet take off, both feet land – push your
body weight and take off!

LAYER 3
• You don’t need to wait for me to tell you to go
BIG – go get it from the ‘get-go’!
• How much distance can you cover? Who can
close the gap?
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08. OUTSIDE OF LOVE (SKEPSIS REMIX) 4:55mins
TECHNIQUE AND COACHING
TIPS
FUNDAMENTALS
WHY?
Time to ignite our final standing track!
Prepare for an all-out blend of power, endurance,
high-volume and high-energy Boxing. It has been
designed to bring your participant’s technique to
a place of confidence, and to give them a sense
of huge achievement.

WHAT?
Starting with Shoulder Stretches and a Run OTS,
use this time to create a sense of celebration
and connection. A hugely uplifting track full of
powerful punches is ahead of us. Our first block
begins by revisiting the Pivot Jab as seen in
the Upper Body Warm-up. This time it’s added
to Jab, Crosses as we link moves together in a
combination. We then switch to Front Stance
for lateral movements with Jabs to the side and
Hooks to the front.

We then came back to the Pivot Jab combination

where we lift the intensity through confidence
and familiarity with this 6-punch sequence. Watch
out for Uppercuts and Hooks from Combat
Stance as a great holding pattern to focus on
power. Save some energy for the second block
of lateral Jabs and Hooks to the front as we have
another opportunity to shift gears with greater
competence. The finisher is a perfectly timed
block of Jabs in Front Stance – empty the tank
here!

HOW?
As the combinations within this track build,
increase both the motivation and energy. There
isn’t a need to overly coach how to execute the
strikes but instead coach to the increase in energy
and intensity. Connect with your participants and
give them encouragement and praise.

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09. CONDITIONING
TRACK FOCUS FEEL
This Conditioning track integrates three- The feel of this one is equally demanding and
dimensional core work in a supine position. enjoyable! Moving between hitting your posterior
Because your participants are looking up rather chain with Hip Bridge Pulses to anterior work with
than towards you, focus on coaching with clarity. Crunches with Jabs to the corners fires up our
core. Cross Crawls and the Hollow Hold really
‘seal the deal’ on an amazing workout.

MUSIC EXERCISE CTS REPS

0:00 Intro / (Instr) 6x8 TRANSITION to the floor 48
Lie on back, arms by sides
0:15 (Electro sounds) 12x8 A HIP BRIDGE SLOW PULSE x4 16
CRUNCH AND CORNER JAB B then front x4 16 3x
0:47 Ah ha honey _ 12x8 A1 HIP BRIDGE FAST PULSE x7 16
CRUNCH AND CORNER JAB B then front x4 16 3x
OPTION: Stay with Slow Pulse x4
1:18 Bad man 2x8 Set up for CROSS CRAWL 16
PREVIEW: Cross Crawl F, B on last 4cts
1:22 8x8 B CROSS CRAWL F, B 4 16x
OPTION: Knees bent and toes tap floor
1:43 Br / 2x8 RECOVER and set up for HIP BRIDGE 16
1:49 Ah ha honey _ 12x8 A1 HIP BRIDGE FAST PULSE x7 16
CRUNCH AND CORNER JAB B then front x4 16 3x
OPTION: Stay with Slow Pulse x4
2:20 So hear this _ 10x8 C HOLLOW HOLD 80
Crunch up, legs extended to 45°
Extend arms O/H, biceps by ears after 32cts
OPTION: Bend knees at 90°

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09. DAWN PENN 2:50mins
TECHNIQUE AND COACHING
HIP BRIDGE PULSE, CRUNCH AND CORNER CROSS CRAWLS
JAB COMBINATION LAYER 1
LAYER 1 • Knees over hips, shins parallel to floor
• Come down to the floor • Fingertips to temples
• Lie on your back • Chin tucked in slightly
• Feet on floor, hip-width apart, heels close to • Cross Crawl – front and back
butt
• Extend leg out to 45 degrees as other knee
• Arms by your sides, palms face up comes in
• Anchor your shoulders into the floor • Core braced. Keeping lower back towards
• Hip Bridge Pulse, 4 slow ones floor
• 4, 3, 2, 1 • Shoulder comes up and across towards
• Lower back down after last rep opposite thigh
• Crunch and Corner Jab, 4, 3, 2, 1 • Rotate from center of chest
• Squeeze butt and push heels into floor on
Hip Bridge LAYER 2
• Chin tucks in, slide ribs to hips on Crunch • Try to get the shoulder and knee close
and Corner Jab together
Add speed on Hip Bridge Pulses: • Pull shoulder blades together and open chest
• Ready to add speed? more
• 7 Pulses
• 7, 6, 5, 4, 3, 2, 1 LAYER 3
• Same tempo on Jabs (4, 3, 2, 1) • Can you take your shoulder even closer to the
opposite knee?
• Ahh yeah! There’s some great rotation
LAYER 2
happening out there!
• Push floor away with your heels as you drive
• Option: Knees bent at 90-degree angle and
hips up
toe-tap
• Lift chest towards your chin for more height on
Hip Bridge

LAYER 3
• We are hitting our posterior and anterior core –
how cool is that?
• Your core is getting stronger every second!
• Option: Stay with 4 slow Hip Bridge Pulses

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09. DAWN PENN 2:50mins
TECHNIQUE AND COACHING
HOLLOW HOLD TIPS
LAYER 1 FUNDAMENTALS
• Chin towards chest WHY?
• Legs extend out to 45 degrees A conditioning track with a strong focus on
• Head and shoulders off floor complete 360-degree training feels amazing at
this point of the workout. This track strengthens
• Ribs slide towards hips as you hold Crunch
the core through integration and isolation
position
exercises. Training the core like this will help
Extended option: contribute to your speed and power in Punches
• If you want a little more intensity, take biceps and Kicks.
to ears – arms long
• Hold with extended hands and feet at WHAT?
45 degrees We begin with a Hip Bridge Pulse/Crunch and
• Hold a hollow shape in your core Corner Jab Combination which targets the glutes,
lower back, upper abs and obliques. It feels great
• Brace abs to keep lower back towards the to explore different speeds and number of reps
floor in the Hip Bridge Pulse. Next we hit Cross Crawls
with long levers or knees bent for a toe-tap
LAYER 2 option. Extending legs to a maximum depth of
45 degrees helps keep the lower back protected.
• Keep breathing as you hold tension in your
We finish this set by immediately returning to
muscles
the Hip Bridge Pulse/Crunch and Corner Jab
• Isometric training means staying as still as Combination. This time, we roll straight into the
possible 7-fast-pulse version of Hip Bridges! The glutes
are such an integral part of our core, and it feels
LAYER 3 super satisfying to target them.
• Building strength in stillness – stronger core We finish the track with a challenging Hollow
here we come! Hold. This is where you extend legs and arms
• Hold on everyone, we are nearly there – be out to 45 degrees, brace abs tightly and hold the
brave! position. Isometric muscle contraction is our focus
• Option: Fingertips to temples and knees over now as we fight to stay static under the pull of
hips with shins parallel to floor (short levers) gravity and weight of our limbs. There are options
to shorten leverage by bringing fingertips to
temples and bending knees to 90 degrees.

HOW?
Enjoy the great sounds combined with great
moves (much needed at this point as participants
will be fatigued). The aim is to allow space for
them to enjoy the music while being motivated to
continue working hard one last time. Keeping to
the basics and ensuring your coaching is clear and
direct will help achieve this.

Note: This entire track is spent on your back. This

means your coaching needs to be clear, concise
and succinct. Ensure you use easy-to-follow
coaching cues and remember to look out and
connect with your participants. Coach how to
execute each move by explaining what’s moving
and what’s not.

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10. COOLDOWN
TRACK FOCUS FEEL
The vibe of BODYCOMBAT 101 will live on Remember the mantra: nothing can “kill my
forever! Enjoy the final chapter, our well-earned vibe”. With this mindset, keep the positivity and
Cooldown. Focus on providing clear body part celebration flowing through this beautiful track.
and direction cues to help your participants
effortlessly transition through each stretch. MARTIAL ART
Kung Fu

MUSIC EXERCISE CTS REPS

0:00 Intro / (Oh-oh-oh) 4x8 Lie on back, knees bent and feet flat on floor 32
0:13 V1 / You shut me 8x8 LYING HAMSTRING STRETCH – Back leg 64
down OPTION: Lengthen front leg on floor after 32cts
0:38 C / Oh, ooh-ooh 8x8 LYING GLUTE STRETCH
Back ankle over front knee, reach through and gently
pull back leg in 64
1:04 (Drop) 4x8 LYING QUADRICEPS STRETCH
Back leg – face front 32
1:17 V2 / You love to 8x8 LYING HAMSTRING STRETCH – Front leg 64
tear OPTION: Lengthen back leg on floor after 32cts
1:42 C / Oh, ooh-ooh 8x8 LYING GLUTE STRETCH
Front ankle over back knee, reach through and gently
pull back leg in 64
2:08 (Drop) 4x8 LYING QUADRICEPS STRETCH
Front leg – face B 32
2:21 Oh, ooh-ooh 4x8 LYING ADDUCTOR STRETCH 32
2:33 Br / Say I’m young 8x8 CHILDS POSE 64
2:59 B up / You think 8x8 L HIP FLEXOR STRETCH (R leg F)
you’re so important Lift R hand after 16cts 64
Reach across, L hand towards floor on last 32cts
3:25 Br / You think 6x8 R HIP FLEXOR STRETCH (L leg F)
you’re so important Lift L hand after 8cts 48
Reach across, R hand towards floor on last 16cts
3:44 Say I’m young 2x8 SIDE-BODY BAND STRETCH (L foot behind) 16
3:51 Say I’m young 2x8 L SHOULDER STRETCH – Feet wide 16
3:57 You’re acting like 2x8 SIDE-BODY BAND STRETCH (R foot behind) 16
4:03 You’re acting like 2x8 R SHOULDER STRETCH – Feet wide 16
4:09 You think you’re so 15x8 KUNG FU BREATHING KATA
important R foot slides in, R hand circles round and up to chest
level, L fist to rib, lift R heel and bend L knee.
R foot steps out, L leg lengthens, L hand Palm Push
to corner 8
Repeat on other side 8
Lift L foot on last rep 16 3¾x
Feet together – take a bow

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10. DON’T KILL MY VIBE (GRYFFIN REMIX) 5:01mins
TECHNIQUE AND COACHING
LYING HAMSTRING STRETCH LYING ADDUCTOR STRETCH
LAYER 1 LAYER 1
• Lie down on your back, side-on to the front • Lie on your back
• Knees bent and feet hip-width apart on floor • Bring soles of feet together
• Extend back leg, heel towards ceiling • Gently drop the knees outwards
• Hold wherever is comfortable, maybe calf or • Chest open and arms relaxed on floor
hamstring
• Rest your head and shoulders on the floor LAYER 2
• Hips stay down • Releasing the groin and lower back muscles
here
LAYER 2 • Let gravity gently pull your knees down
• Try to gently push your leg against your hands
and pull your hands in closer CHILDS POSE
• Lift heel up high while easing toes down low LAYER 1
• Option: Keep more knee bend in stretching • Bend knees, grab around legs, roll up and
leg (less stretch) face forward
• Option: Extend back leg on floor (for more • Kneeling position
stretch)
• Knees wide
• Reach arms forward, hands on floor
LYING GLUTE STRETCH
• Sink your hips back towards your heels
LAYER 1
• Cross back ankle over front knee
LAYER 2
• Open the knee out and reach through the
• Start to surrender to the stretch
window
• Feel the stretch under the armpits and a
• Hold the shin or around the hamstring
release in the lower back
• Stretch the glutes and hips

KNEELING HIP FLEXOR AND SHOULDER

LAYER 2 STRETCH
• Exhale and gently drop your head and LAYER 1
shoulders towards the floor
• Right foot steps forward, left knee on floor
• Take your time here to breathe and enjoy the
• Hip Flexor Stretch – left side
release
• Chest lifted
• Left arm reaches up, hand high
SIDE-LYING QUADRICEPS STRETCH
• Drop the left hip down to feel the release
LAYER 1
• Right hand reaches towards floor and tip
• Release out of Glute Stretch
across towards right side
• Front foot to floor; hold your back leg as you
roll onto side facing forward
LAYER 2
• Prop yourself up with bottom arm, elbow
under shoulder • Sink a little lower to deepen the stretch in
your hip
• Squeeze the back glute
LAYER 2
• Option: Release bottom arm, reaching towards
• Knees together
floor as you lean across
• Bring heel towards glute to stretch quad of
top leg
• Open your chest and breathe
• Option: Extend bottom leg long on floor

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10. DON’T KILL MY VIBE (GRYFFIN REMIX) 5:01mins
TECHNIQUE AND COACHING
SIDE BODY / SHOULDER STRETCH TIPS
LAYER 1 FUNDAMENTALS
• Take your time to stand up The reward for all our hard work – a well-earned
• Step right foot behind your left Cooldown stretch!
• Reach right elbow over head and tip towards This is a beautiful and relaxing Cooldown with
left side smooth transitions between stretches. Feel free to
re-adjust positions or move in and out of options
• Chest lifted
to find comfort. The aim is to gently lengthen
• Hip shifts towards the right side our muscles with just the right amount of tension
• Feet wide – take your time and explore this for yourself.
• Right arm – Shoulder Stretch Enjoy the rewarding and empowering Kung Fu
Breathing Kata. This is the perfect way to finish
• Left arm gently pulls above or below right the Cooldown in style. Aim for smooth, flowing
elbow movements with zero tension in the muscles until
• Repeat sequence on other side the last second. Match your breathing alongside
the movements to bring a harmonious feel. We
build our body’s natural energy through conscious
LAYER 2
breathing techniques like this.
• Hips and shoulders square to front as you
side-flex
• Take your shoulder off your chin to maximize
the Shoulder Stretch

KUNG FU BREATHING KATA

LAYER 1
• Left foot slides in under hip, heel lifts and knee
bends (weight in right leg)
• Left hand simultaneously circles down and up
to chest level (palm open and facing up)
• Tuck right fist to ribs
• Step left foot out as you palm push with right
hand
• Tuck left fist to ribs
• Aim right hand to left corner
• Repeat on other side

LAYER 2
• This is a Kung Fu breathing exercise
• Breathe in when stepping out
• Breathe out when stepping in

LAYER 3
• Feels empowering to enhance our natural
energy

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WE ARE ONE GLOBAL FAMILY
We are one global family of leaders, passionately Millions of us bind together every day to unite
devoted to creating a fitter planet. through sweat. Music is in our soul. We are
We fearlessly inspire others to discover their true passionate about it. It gives us drive and focus.
potential by falling in love with exercise. While honoring our heritage, we set course for
Exercise is our global movement. the future looking to inspire, innovate and create
as much as humanly possible.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people We are ludicrous enough to believe that we can
to enjoy the unique benefits of movement. change the world.
We are United.

OUR DECLARATION OF INTENT

The Les Mills family is made up of fitness clubs, in others, and we aim to traverse these delicate
Instructors and millions of participants from situations with the utmost respect to everyone.
around the globe. Choosing, licensing and matching choreography
We may differ in location, religion, race, color and to the right music is a huge challenge! We
language, but we unite in our love of movement, screen all music and try to avoid any language or
music and the pursuit of healthy living, for every references that may cause offense. Sometimes
single person on our planet. there will be an alternative track (at the bottom of
At Les Mills, we believe in the dignity of each the track list) for you to use instead.
individual within our community, and we strive We embrace open communication with our
towards equality for all. global family so that differences of opinion can
We celebrate and showcase all cultures through be expressed, and education will always continue.
our choice of role models, music and movements, We are here, doors open, ready to listen and
with the aim of broadening cultural awareness. learn.
We know that what is considered appropriate Above all, we are passionate about delivering
in some contexts can be seen as inappropriate life-changing fitness experiences, every time,
everywhere, for everybody.

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