BODYCOMBAT 102

Presenters (L-R):
Andree Holtmeyer (Germany), Natasha Vincent (New Zealand), Norman Rauschenberg (Germany),
Lea Nordsieck (Germany), Marcus Müeller (Germany), Adam Wadhwa (Poland),
Anthony Oxford (United Kingdom), Vili Fifita (New Zealand), Cristina Ramírez (Spain), Windy Gao (China),
Rachael Newsham (United Kingdom/New Zealand), Mario Antonio Giannone (Germany),
Dan Cohen (United Kingdom/New Zealand), Lula Slaughter (United States), Marlon Woods (United States),
Fabian Sprinz (Germany), Kenshin Tani (Japan), Tim Pfannkuch (Germany), Carina Simm (Germany),
Nicklas Bickert (Germany), César Ferrer (Spain), Eileen Post (Germany), Mai Sato (Japan)

Berlin blasts off with BODYCOMBAT 102!

When you mix intensity and excitement you have the chemistry for something special and that is what
Berlin provided for this release.

From the first ‘cue the music’, the atmosphere was electric with people hungry to see what the next
chapter would bring, and Berlin did not disappoint. From the edgy Warm-up sounds that demand your
attention, to the first blast of heat in the knees as you cross the aerobic threshold, to the slick and swift
combos in Track 4 and the retro vibes of Track 6, the home straight then takes you over the edge of the
rave with Tracks 7 and 8.

Have fun playing with power and speed in this ‘wicked’ workout!

The BODYCOMBAT Creative Team

BODYCOMBAT 102 © Les Mills International Ltd 2025

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BODYCOMBAT 102
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 102 © Les Mills International Ltd 2025

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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 102 © Les Mills International Ltd 2025

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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 102 © Les Mills International Ltd 2025

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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

BODYCOMBAT 102 © Les Mills International Ltd 2025

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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 • Brace abs

BODYCOMBAT 102 © Les Mills International Ltd 2025

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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 102 © Les Mills International Ltd 2025

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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 102 © Les Mills International Ltd 2025

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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 102 © Les Mills International Ltd 2025

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MUSIC
Toma Toma (4:42) Tambourine (Radio Edit) (3:12)
01A John W
2022 The Tribal Records.
09 Eve
Courtesy of the Universal Music Group.
Written by: Martins Written by: Dean, Jeffers, Sean

Que Calor (3:42) OUTSIDE (3:09)

01B desamor.
Courtesy of Les Mills Music Licensing Ltd. 10 NESTA
2024 Black Wax.
Written by: Matamaros Written by: Gayle, Johnson, Edwards

Body Move (4:55)

02 Laminar
Courtesy of Les Mills Music Licensing Ltd.
Written by: Kasler

Bring Me Joy (4:12)

03 Nite Vision
2024 Les Mills Music Licensing Ltd.
Written by: Harding, Brennan, Hollings, Nyajo, Dryden,
Rolle, Aggett

Laserbeam (Eliminate Remix) (4:40)

04 Ray Volpe
2023 Create Music Group, Inc.
Written by: Volpe, Merrill

Tough Talk (2:28)

05 Chase & Status feat. Kwengface
Courtesy of the Universal Music Group.
Written by: Kennard, Milton, Kwengface

Come Alive (3:16)

Dan Aux
Courtesy of Les Mills Music Licensing Ltd.
Written by: Matthews

Rhythm Of The Night (5:24)

06 Good Times Ahead
2024 Good Times Bad Times.
Written by: Bontempi, Gaffey, Glenister, Annerley

Rave Is Life (6:48)

07 Freaks & Geeks
2024 Elevate Records.
Written by: Brockhurst, Desborough

Remember (Circadian Remix) (6:19)

08 Friction
2004 Elevate Records.
Written by: Fitton, Harris, Keeley, Douglas

BODYCOMBAT 102 © Les Mills International Ltd 2025

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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 40:07
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 27:31
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 102 © Les Mills International Ltd 2025

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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 102 © Les Mills International Ltd 2025

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01A. UPPER BODY WARM-UP
TRACK FOCUS FEEL
BODYCOMBAT 102 delivers fresh music, big Feel the great musical builds and drops in this
energy and an amazing workout! Upper Body Warm-up.

Focus on coaching the foot pattern of stepping Connect with the music and moves in your own
backward and forward on a 45-degree angle with unique way. This is our first opportunity to engage
the Hook. This will set participants up for success with our participants and have fun warming up
before we revisit this sequence in Track 3 with together.
more intensity.
MARTIAL ART
Boxing

MUSIC EXERCISE CTS REPS

0:06 Intro / (Instr) 2x8 L Combat Stance 16
0:12 6x8 A L JAB, R CROSS, L JAB 4
PULSE F&B x2 4 6x
0:33 B up / (Building) 4x8 A1 L JAB, R CROSS 2 16x
PREVIEW: L Uppercut x2, Scissor R, L x2 on last 8cts
0:47 C / (Drop) 8x8 B L UPPERCUT x2 4
SCISSOR R, L x2 4 8x
OPTION: Squat instead of Scissors
1:14 (Whistles) 4x8 C ROLL to back 2
R HOOK 2
PULSE OTS x2 4 4x
PREVIEW: Add Step B on 45° on last rep
1:28 (Building) 8x8 C1 STEP B and across at 45° 2
STEP F and in at 45°, R HOOK 2
PULSE OTS x2 4 8x
OPTION: Jump instead of Step version
1:56 C / (Drop) 8x8 D SHUFFLE F 4
L JAB, R PARRY, L JAB 4
SHUFFLE B 4
JUMPING JACKS (out/in) x2 4 4x
OPTION: Squat instead of Jumping Jacks
2:23 Br / 2x8 Jump out into A-Frame position
TRANSITION: R Combat Stance 16

2:29 REPEAT SEQUENCES A to D – R

Finish in A-Frame position

BODYCOMBAT 102 © Les Mills International Ltd 2025

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01A. TOMA TOMA 4:42mins
TECHNIQUE AND COACHING
JAB, CROSS, JAB, PULSE FORWARD & BACK 45-DEGREE STEP / ROLL & HOOK
COMBINATION COMBINATION
LAYER 1 LAYER 1
• Right Combat Stance • Roll shoulders to back
• Boxing Guard • Left Hook – off the back arm
• Jab, Cross, Jab, pulse forward and back • Pulse on the spot
• Target is nose, lip or chin • Target jaw or temple
• Big knuckles strike • 90-degree bend in elbow
• Keep elbows soft on strikes • Punch with front two knuckles
• Abs braced Add 45-degree Step:
• Release back heel on Cross • If you want to intensify the work – step on a
• Knees soft on Pulses 45-degree angle
• Step out and back
LAYER 2 • Step in and Hook
• Tuck your chin in to protect it • You can jump – both feet take off and both
feet land
• Shoulders loose and relaxed, allowing for fluid
strikes • Soft knees if you perform the small Jump

LAYER 3 LAYER 2
• Did you come to have a good time?! It starts • That’s the foot pattern on the floor,
now! a 45-degree angle
• The gearbox is in our core
UPPERCUT x2 & SCISSOR COMBINATION • Roll to add power to the punch by releasing
the hip, heel and shoulder as you drive the
LAYER 1
punch forward and across
• Uppercuts x2, Scissors x4
• Options: Step or Jump options with the
• Scissors, left and right 45-degree movement
• Target the chin of your imaginary opponent
• 45-degree bend in elbow on Uppercut SHUFFLE FORWARD, JAB, PARRY, JAB,
• Abs braced SHUFFLE BACK, JUMPING JACK x2
• Uppercut – release heel as you load for LAYER 1
extra rotation • Shuffle forward
• Use front two knuckles to strike • Jab, Parry, Jab
• Knees bent on Scissors • Shuffle back
• 2 Jumping Jacks – out and in
LAYER 2 • Chest up, hips back and knees out over toes
• Light on the feet in Scissors • Bend knees as you land the Jumping Jacks
• The Uppercut is a tricky move – send it from
your ribcage to their chin and then back on
LAYER 2
your face
• On the Parry, push your left hand across body
• Option: Squat instead of Scissors
to block a strike
• Lean away as you perform the Parry to create a
safe angle for your head to be (off 12 o’clock)

LAYER 3
• Shuffle a little closer… let’s get together!
• Feels good to move off the spot, huh?
• Option: Squat instead of Jumping Jacks

BODYCOMBAT 102 © Les Mills International Ltd 2025

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01A. TOMA TOMA 4:42mins
TECHNIQUE AND COACHING
TIPS
FUNDAMENTALS
WHY?
Coach with connection, warmth and friendliness.
Create an environment that will help your
participants’ journey into this workout. It also
helps to set up a great atmosphere and mindset
for them.

WHAT?
Keep with Layer 1 coaching cues and be clear
with RIGHTS and LEFTS, directional changes
and names of ALL strikes, including target zones,
ranges of motion and the number of reps.

Use clear coaching to set up the foot pattern

when stepping back and forward on a
45-degree angle with the Hook. This will set
participants up for success before we revisit
this sequence in Track 3 with more intensity.

HOW?
Create a functional language that can be used
throughout the workout to connect with and
motivate your participants.

BODYCOMBAT 102 © Les Mills International Ltd 2025

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01B. LOWER BODY WARM-UP
TRACK FOCUS FEEL
Stance/strike name, target zone and strike A little dark, a little serious … then a lot of
surface, alongside safety cues, are all paramount ENERGY! This Lower Body Warm-up has an
here. Teach the foundations with clarity and intense, driven and focused feel. Once we reach
confidence. the last 30 seconds, we raise the ceiling! What a
great way to lift the energy as we head into the
Focus on coaching the dance component of first working track.
Capoeira. This is achieved with clear directional
cues and guiding your participants on how to be MARTIAL ARTS
fluid as we swing through the Ginga and strikes.
Capoeira, Karate, Tae Kwon Do

MUSIC EXERCISE CTS REPS

4:42 V1 / Que calor 1x8 Front Stance 8
4:46 When she move 3x8 A L GINGA (R leg B) 4
R GINGA (L leg B) 4 3x
4:58 B up / _ Sweat da low 6x8 A1 L GINGA 2
R KNEE 2
R GINGA 2
L KNEE 2 6x
Level 2 after 2 reps
PREVIEW: Front Kick on last rep
5:24 C / When she move _ 4x8 A2 L GINGA 2
R FRONT KICK 2
R GINGA 2
L FRONT KICK 2 4x

5:41 Br / (Calm sounds) 2x8 B L Combat Stance

SQUAT PULSE – Cross Block Arms 2 8x
5:49 V2 / Que calor 4x8 C L ROUNDHOUSE SET-UP 2
STEP out, in 2 8x
6:06 B up / Que calor 4x8 C1 L ROUNDHOUSE KICK 2
STEP out, in 2 8x
TRANSITION: Front Stance on last 4cts
6:22 Que calor 4x8 D L SIDE KICK 2
STEP out, in 2 8x

6:38 Br / (Calm sounds) 2x8 B R Combat Stance

REPEAT SQUAT PULSE – Cross Block Arms 2 8x
6:46 V3 / _ Que calor REPEAT SEQUENCES C to D – R

7:34 Br / (Calm sounds) 2x8 B Front Stance

REPEAT SQUAT PULSE – Cross Block Arms 2 8x
7:42 B up / _ Sweat da low 6x8 A1 REPEAT SEQUENCES A1 to A2 – L
Finish in A-Frame position

BODYCOMBAT 102 © Les Mills International Ltd 2025

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01B. QUE CALOR 3:42mins
TECHNIQUE AND COACHING
GINGA, FRONT KNEE / FRONT KICK ROUNDHOUSE KICK
SEQUENCE LAYER 1
LAYER 1 • Right Combat Stance
• Front Stance • Roundhouse set-up to the front
• Step right, Ginga, Step left, Ginga • Step back, step forward
• Knees soft • Set back heel towards target
• Arms relaxed • Right shin parallel to the floor
Add on Knee: • Extend leg and strike with top of foot or shin
• We speed up and add a Knee • Aim low towards knee level
• Ginga step knee, Ginga step knee • Chest up and abs braced as you lean away
• Strike with top of your knee, aim for stomach
• Shoulders back, abs braced to protect lower LAYER 2
back
• Use your core and hips to drive the
• Knee lifts above waist and pull hands down to Roundhouse Kick
hip
• Try pulling your heel close to your butt – this
Add on Front Kick: will free up and mobilize your hips, ready to
• Front Kick – low kick
• Use the ball of the foot to strike
• Aim for knee or stomach of your opponent LAYER 3
• Soft knee on the Kick • If you’re ready, let go – feel the rhythm, feel
• Shoulders back, abs braced to protect lower the flow!
back • Option: Kick low

LAYER 2 SIDE KICK

• Capoeira is all about rhythm and timing – find LAYER 1
the flow • Front Stance
• Swing your arm down on Front Kick, that’s • Boxing Guard
going to unlock more power
• Low Side Kick, right leg
• Retract heel towards butt to fire your
• Step out, in
hamstrings
• Set heel towards target, soften knee and lean
away
LAYER 3
• Strike with blade of foot, heel up, toes point
• Are you ready to put some heat in the legs?! down
• Let’s dance! – who can get a little lower? • Target the knee, groin or hip of your opponent
• Enjoy the dance feels, a great component of • Brace abs, lean away and keep chest up
Capoeira
• Option: Kick low
LAYER 2
• Bring knee to chest and push the heel away,
driving from glutes
• Angle your body away and brace your abs for
stability

LAYER 3
• Looking great everyone – stable and
controlled!
• Option: Kick low

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01B. QUE CALOR 3:42mins
TECHNIQUE AND COACHING
TIPS
FUNDAMENTALS
WHY?
Continue to coach with connection, warmth and
friendliness. Creating a teaching and learning
environment will help your participants’ journey
into this workout.

WHAT?
Focus on Layer 1 coaching. Be clear with RIGHTS
and LEFTS, directional changes, and names of
ALL the strikes.

HOW?
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
a slower pace as this will really help them when
they speed up movement patterns later on in the
workout.

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02. COMBAT 1
TRACK FOCUS FEEL
Power in Kick-boxing and precision in Karate! Pockets of relentless power contrasted with calm
This blend of power and precision brings these and controlled movements. The highs and lows
authentic Martial Arts to life. Focus on using within the music seamlessly fuse with the moves.
your physicality and coaching to showcase these Allow the music to drive the intent and intensity –
key differences. Each phase has its own unique crazy power vs. controlled precision!
benefits so enjoy highlighting these to your
participants. MARTIAL ARTS
Kick-boxing and Karate

MUSIC EXERCISE CTS REPS

0:00 Intro / (Instr) 2x8 L Combat Stance 16
0:06 B up / Let me 8x8 A L UPPERCUT 1
see that body R CROSS 1
move L UPPERCUT 2
PULSE F&B x2 4 8x
PREVIEW: Add R Knee x2 on last rep
0:29 C / (Drop) 8x8 A1 L UPPERCUT 1
R CROSS 1
L UPPERCUT 2
R KNEE x2 4 8x
0:52 Let me see that 8x8 B L, R RUNNING KNEE 4 16x
body move OPTION: Grounded Knees

1:16 (Calmer sounds) 1x8 L KNEE to finish. RECOVER and TRANSITION to

L Low Karate Stance/Martial Arts Guard 8
1:18 3x8 C L LOW BLOCK 2
R KARATE PUNCH 2
Hold Martial Arts Guard position 4 3x
1:27 B up / 4x8 C 1
L LOW BLOCK 2
R KARATE PUNCH 2 8x
PREVIEW: Add Roundhouse Kick on last rep
1:39 C / (Drop) 8x8 C2 L LOW BLOCK 2
R KARATE PUNCH 2
L ROUNDHOUSE KICK 4 8x
2:02 Let me see that 8x8 B L, R RUNNING KNEE 4 16x
body move OPTION: Grounded Knees

2:26 Br / (Fade out) 2½x8 L KNEE to finish. RECOVER and TRANSITION to

R Combat Stance 20
2:32 B up / Let me REPEAT SEQUENCES A to 2nd B – R
see that body
move

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02. BODY MOVE 4:55mins
TECHNIQUE AND COACHING
UPPERCUT, CROSS, UPPERCUT & BACK KNEE RUNNING KNEES
COMBINATION x2 LAYER 1
LAYER 1 • Right Combat Stance
• Right Combat Stance • Boxing Guard
• Boxing Guard • Running Knees – right and left
• Uppercut, Cross, Uppercut • Knee towards stomach
• Pulse forward and back • Strike with top of knee
• Target chin and nose of your opponent • Reach hands up high and pull down to outside
• Soft elbow and release back heel on Cross of hip
• Strike with front two knuckles • Shoulders forward and hips back
Add on Back Knees:
• Add on two left Knees LAYER 2
• Aim knee to groin or stomach height • Swing your hips back, then push them forwards
• Shoulders back, abs braced to protect lower • Cycle your legs to create momentum or keep
back grounded for non-impact
• Pull down hard with your arms to work your
LAYER 2 abs
• Relax the shoulders and find rotation in the
chest as you punch LAYER 3
• Working our abs hard with every move • Let’s work the levels: first, we reach hands
• On the Knee, crunch the core and push the above our head; second, we lean in and reach;
hips through third level, we crunch our core on every strike!
• Who’s got a level 4?! Give it everything you’ve
got!
LAYER 3
• Option: Stay grounded on Knees
• Feel the awesome power in this Kick-boxing
combo!
• Are you holding back? C’mon, give it
everything you’ve got – use this one
opportunity!
• Options: Grounded Knees or a slight Hop

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02. BODY MOVE 4:55mins
TECHNIQUE AND COACHING
LOW BLOCK, KARATE PUNCH &
ROUNDHOUSE KICK COMBINATION
LAYER 1
• Low Karate Stance
• Block, strike and Guard
• Low block, right arm
• Karate Punch, left arm
• Martial Arts Guard position
• Chest lifted
• Abs braced
• Soft elbow on Karate Punch
Continuous:
• Continuous – block and strike
• Target sternum (breastbone) on Karate Punch
• Strike surface is front two knuckles
Add on Roundhouse Kick:
• Roundhouse Kick, right leg
• Set back heel towards target
• Core braced
• Kick with shoelaces or lower shin
• Aim for knee, stomach or chest
• Knee soft as you strike

LAYER 2
• Turn the back foot, lift heel and whip the hip as
you punch forward
• It’s not about the height of the kick, it’s about a
strong stance to find control

LAYER 3
• Feel the control and precision of Karate!
• This shapes, sculpts and strengthens our
bodies
• Option: Kick low

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02. BODY MOVE 4:55mins
TECHNIQUE AND COACHING
TIPS HOW?
FUNDAMENTALS The focus points are:
WHY? Combination 1:
This track features two awesome combinations, We gradually build into this one by mastering
each one followed immediately with Running the basics before adding power in the Punches
Knees. It heightens the cardio training from the and Knees. Kick-boxing is a little raw, a touch of
Warm-up tracks and has a strong focus on speed, aggression and full of confidence!
power and precision with pockets of explosive
strikes to elevate the heart rate, bringing a sense
Combination 2:
of style and feels very early on.
This is our Karate-inspired combination, initially
starting with a Low Block, Karate Punch and
WHAT? Martial Arts Guard reset. Once our bodies gain
Two combinations, training offensive and an awareness of these moves, we remove the
defensive moves. Each combination is inspired by reset (recovery!) and continuously block and strike
its own unique Martial Art. with control. The final touch is the addition of a
Roundhouse Kick. This integrates the lower body
COMBINATION 1: and core even more as we rise out of a low Karate
Stance so we can whip the Roundhouse Kick with
Kick-boxing is first up. Here we work on speed precision.
and power, utilizing punches and knees. This is a
full-body, integrated combination to get things
started! Running Knees:
Finish each round of combinations with
COMBINATION 2: unrelenting Running Knees. Maximize your
Karate is next and has a contrasting feel and cardiovascular fitness while overloading your
uniqueness. This time we blend defensive and lower body and core. At this point we are
offensive moves together to form an authentic pre-fatigued, so the mindset of a champion is
Karate combination. Precision is a focus here as needed here to make sure we reach the final bell
we move with a clear start and stop, harnessing together!
great control and discipline.

RUNNING KNEES:
After Combination 1 and 2 we move straight
into Running Knees. This is designed to test your
cardiovascular fitness and lower body muscular
endurance.

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03. POWER TRAINING 1
TRACK FOCUS FEEL
3 rounds of Boxing training featuring speed, A super uplifting Power Training track. This one
agility and pure joy! is full of feel-good vibes – enjoy the high-energy
Boxing combination creativity!
Teach your participants how to create ‘kinetic
energy’ so they will optimize their movements. As MARTIAL ART
we use speed to power our movement we create
Boxing
kinetic energy effectively. Kinetic chain activation
transmits energy from the lower to upper body via
a strong core. Feel the joy when you create this
kinetic energy with your participants.

MUSIC EXERCISE CTS REPS

0:00 Intro / (Faint lyrics) 2x8 RECOVER and prepare to Run 16
0:05 2x8 L, R RUN OTS 2 8x
0:11 V1 / _ Light me up 4x8 A L Combat Stance
L JAB, R CROSS, L JAB 4
PULSE F&B x2 4 4x
PREVIEW: R Cross to body on last rep
0:23 B up / I know that 4x8 A1 L JAB to head 1
R CROSS to body 1
L JAB to head 2
PULSE F&B x2 4 4x
PREVIEW: Continuous on last rep
0:34 PC / You bring me 4x8 A2 L JAB to head 1
joy _ R CROSS to body 1
L JAB to head 2 8x
PREVIEW: Step B and out at 45°, Step F,
R Power Hook on last rep
0:45 C / I know that 8x8 A3 L JAB to head 1
R CROSS to body 1
L JAB to head 2
STEP B and across at 45° 2
STEP F, R POWER HOOK 2 8x
1:07 8x8 B Front Stance
L, R JAB 2 32x

1:30 V2 / _ Light me up 2x8 L JAB to finish

TRANSITION: R Combat Stance 16
PREVIEW: R Jab to head, L Cross to body, R Jab
to head, Pulse F&B x2 on last 8cts
1:35 All the feels REPEAT SEQUENCES A to B – R
NOTE: Sequence A is 2 reps

2:49 V3 / Light me up 2x8 RECOVER 16

2:54 All the feels 2x8 L, R RUN OTS 2 8x
3:00 C / Oh, I know 8x8 C L, R JAB x4 8
that JUMPING JACK x4 8 4x
OPTION: Squat instead of Jumping Jacks
PREVIEW: L Hook x2, R Hook x2 on last rep
3:22 C / I know that 8x8 C2 L, R JAB x4 8
L HOOK x2 4
R HOOK x2 4 4x
Add on Power Hook after 2 reps
3:45 You bring me joy _ 8x8 B L, R JAB 2 32x
L JAB to finish

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03. BRING ME JOY 4:12mins
TECHNIQUE AND COACHING
JAB, CROSS, JAB, 45-DEGREE STEP / ROLL & JABS
POWER HOOK COMBINATION LAYER 1
LAYER 1 • Front Stance
• Right Combat Stance • Boxing Guard
• Boxing Guard • Jabs – right, left
• Jab, Cross, Jab • Strike with front two knuckles
• Pulse forward and back • Target nose and chin
• Soft elbows on punches • Soft elbows
• Release back heel on the Cross
• Abs braced LAYER 2
• On the Hook – release your heel and turn • Chin tucks in and shoulders are relaxed to
your knee, hip and body extend your range
• Target nose, lip or chin • Rotate from center of your chest and roll your
Add the targets: shoulders
• Head, body, head
• Pulse forward and back LAYER 3
• Two targets to aim for now • Try and punch a little higher to feel the work in
Continuous: your shoulders
• Continuous Punches • BODYCOMBAT – you bring me joy!
• Head, body, head – non-stop • It’s about the connection, the music, the
moves, us together – pure BODYCOMBAT
• Bent knees on Cross to body
magic!
Add on 45-degree step/roll and Hook:
• Step on 45 degrees, Power Hook to the front
• Twist torso to roll shoulder back and forward

LAYER 2
• Feel the rotation through hips and shoulders
• Load the obliques and unleash the Power
Hook
• Focus on kinetic chain activation – transferring
the force from lower body to the fist
• Use a strong core brace to create kinetic chain
activation

LAYER 3
• Can you feel the energy rising?!
• Who can explode with more rotational power?!
• Options: Step or Jump on the 45-degree roll
and Power Hook

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03. BRING ME JOY 4:12mins
TECHNIQUE AND COACHING
JAB x8, JUMPING JACK x4 / DOUBLE POWER TIPS
HOOK COMBINATION FUNDAMENTALS
LAYER 1 WHY?
• Front Stance This is a fast-paced Power Training track with
• Boxing Guard strikes on and off the spot. This Boxing track
• 8 Jabs – right, left challenges our cardiovascular system and delivers
great results.
• 4 Jumping Jacks – in, out
• Soft knee landing on Jumping Jacks WHAT?
Add on Double Hooks: Two awesome Boxing combinations where speed,
• 8 Jabs – right, left power, levels and fancy footwork all feature!
• Double Hook right and left We start by elevating the heart rate with High
Knee Runs and setting the scene for what’s to
• Target side of face come.
• Elbow bends to 90 degrees
• Lift heel and turn hip and shoulder THEN…
Add on Power Hook: Our first Boxing combination in Combat Stance is
• Second Hook is a Power Hook built through levels of progression.
• Both feet take off, both feet land – soft This is break-pattern choreography, where we
knees move in and out of continuous tempos/moves. By
adding the Power Hook with 45-degree
• Body weight shifts to the side as you throw
step/jump we experience various tempos and
Power Hook
levels which challenge our integration of lower
and upper body.
LAYER 2 Teach participants how to harness the powerful
• Throw body weight behind the Hook kinetic chain through lower to upper limbs via a
• True power comes from within strong core. It truly brings ‘so much joy’. When
we use kinetic chain activation, our explosive
• Integrating lower and upper body through a rotational power can be maximized and enjoyed!
strong core as you spring into the Power Hook
– lateral motion!
THEN…
LAYER 3 We hit continuous Jabs from a Front Stance
position. This is our holding pattern in a
• Trust and believe in yourself – you are the only flow-pattern choreography style. Enjoy the golden
person who is holding you back! opportunity to let loose here – so you can switch
• Feel that joy – let it fill you with energy! off your brain and let your body take over!
• Options: Squats instead of Jumping Jacks,
Hook instead of Power Hook 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?
This is such a beautiful song – full of emotion
and contrast. Bring the music and moves to life
with your voice, face and body language. Coach
cleverly to help participants understand how to
use their legs to drive power and speed into their
punches.
When we hit the last set of Jabs – empty the tank
to hit your first cardio spike!

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04. COMBAT 2
TRACK FOCUS FEEL
We focus on speed and power in knee and Such a HUGE sound! Beautiful contrasts between
kicking techniques. disciplined and focused Karate Kata into
powerful and fast Kick-boxing. Feel the drama
The magic comes from the fusion of moves to as you match the heavy Electro sounds with our
music. Focus on creating a magical performance physicality.
as you strike with the cool sound effects in the
music! MARTIAL ARTS
Karate and Kick-boxing

MUSIC EXERCISE CTS REPS

0:00 Intro / (Instr) 4x8 Step feet wide into Front Stance 16
Hands circle F, palms open and facing down, roll
hands into fists to ribs 8
Push palms F 8
0:09 (Electronic laser 8x8 KATA
sound) R foot steps B into L Combat Stance – Sweeping
Martial Arts Guard 8
Feet wide – push palms F 8
L foot steps B into R Combat Stance – Sweeping
Martial Arts Guard 8
Push palms F 8 2x
NOTE: R foot steps B into L Combat Stance after
last rep
0:38 V1 / (Laser 8x8 A L Combat Stance
sound effect) L FRONT KNEE 4
L FRONT KICK 4
L FRONT KNEE 4
PULSE F&B x2 4 4x
1:04 PC / _ Laser, 3x8 A1 L FRONT KNEE 2
laser, laser L FRONT KICK 2
L FRONT KNEE 2
PULSE F&B x1 2 3x
PREVIEW: R Cross on last rep
1:14 C / (Drop) 8x8 A2 L FRONT KNEE 2
L FRONT KICK 2
L FRONT KNEE 2
R CROSS 2 8x
OPTION: Super Punch after 4 reps
1:39 Br / _ Bring out 4x8 B L JAB, R CROSS 2
the lasers L HOOK 2 8x
PREVIEW: L Side Kick to front on last rep
1:52 C / (Drop) 10x8 B1 L JAB, R CROSS 2
L HOOK 2
L SIDE KICK to front 4 10x

2:24 Br / (Calm 1x8 RECOVER 8

sounds)
2:29 (Electronic laser 8x8 REPEAT KATA on R side 32 2x
sound) TRANSITION: R Combat Stance on last 4cts
2:53 _ Bring out the REPEAT SEQUENCES A to B1 – R
lasers

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04. LASERBEAM (ELIMINATE REMIX) 4:40mins
TECHNIQUE AND COACHING
KATA KNEE, FRONT KICK, KNEE, SUPER PUNCH
LAYER 1 LAYER 1
• Front Stance • Right Combat Stance
• Feet wide – starting with a Kata • Boxing Guard
• Hands circle forwards, roll hands into fists • 1 Knee, 1 Front Kick, 1 Knee
tucking into ribs • Pulse forward and back
• Sink down and slowly press hands forward • All strikes on right leg
(Palm Press)
• Chest lifted
• Take the left leg back
• Lean shoulders back and brace abs on
• Slow Martial Arts Guard to front strikes
• Front Stance – push palms forward • Strike with top of knee and ball of foot
• Step back right leg – Martial Arts Guard to • Find the rhythm
front
Add on speed:
• Chest lifted, abs braced and knees bent
• We’re going to move faster and focus on
speed
LAYER 2 • Knee, Kick, Knee, Pulse
• Flowing gently from one movement to the next Add on Cross:
• Kata is a sequence, a pattern, practiced again • Put it together, power and speed
and again until it’s second nature
• Add a Cross, left arm
• Sweep the arms, allowing the Martial Arts
Option:
Guard to travel backward and forward
(Slow Striking Guard) • You can make the Cross a Super Punch
• Shift your body weight forward
LAYER 3 • Slight Hop, soft knees on landing
• Feel the focus here, remaining disciplined and • Feel free to stay with Cross
controlled
• Calm your body and recenter your thoughts LAYER 2
• On knees – reach arms up and drag diagonally
down to outside hip
• Reactions are tested here; speed and power
are the focus

LAYER 3
• Let your body feel the music; immerse yourself
in the sounds!
• That’s what we want – true BODYCOMBAT
power!
• Options: Super Punch or Cross

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04. LASERBEAM (ELIMINATE REMIX) 4:40mins
TECHNIQUE AND COACHING
JAB, CROSS, HOOK & SIDE KICK TIPS
COMBINATION FUNDAMENTALS
LAYER 1 To build both confidence and competence and
• Right Combat Stance improve timing and kicking techniques, we focus
on rhythm and control, contrasting with speed
• Boxing Guard and power.
• Jab, Cross, Hook This allows us to move in a way that brings great
• Right, left, right physical results while enjoying the unique feel of
this amazing song!
• Target nose, lip and jaw
This track has 3 sequences:
• Abs braced
Kata
• On the Hook – release your heel and turn
Use focus here to connect your breath and
your knee, hip and body movements. The Palm Press and Sweeping
Add on Side Knee: Guard are performed slowly with relaxed muscles
• Right Side Kick to front until the very last second! We add tension in
our muscles at the end range – this delivers an
• Set your back heel towards target authentic Karate feel.
• Lean away and brace abs
• Strike with the outside of your foot Knee, Front Kick, Knee & Super Punch
• Toes down and heel up Combination
Use the dramatic sound effects in the music as
you land the strikes at exactly the same time.
LAYER 2 Work on power here by recruiting the abdominals
• Focus on control over height on the Side Kick and striking with intention. This first layer allows
us space to learn the combo and enjoy the music.
• It’s a push/pull feeling – load, explode and We then layer in speed and reduce the active
reload your Kick recovery time (pulse). Our third layer is combining
• Extend your leg long and lean away to power and speed as we add the Cross. The final
lengthen your body layer is an optional Super Punch instead of a
Cross – such a dynamic combination!

LAYER 3
Jab, Cross, Hook & Side Kick Combination
• Go team! Starting with the 3-Punch combination, we bring
• Is that your biggest Side Kick? Yeah, you’ve more work into our upper body. This allows a
got it! small recovery for the legs before bringing out a
laserbeam of a Side Kick! Enjoy this cool variation
of executing a Side Kick from Combat Stance to
the front.

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05. POWER TRAINING 2
TRACK FOCUS FEEL
This track is inspired by MMA circuit training with A strong, committed and confident attitude
various options. will get you through the conditioning section!
Enjoy the uplifting and motivating sounds in
Offer all the different variations so members can the cardiovascular section. Do what feels right;
personalize their workout. We focus on Reactive encourage the use of options to suit each person
Core Training, utilizing speed and stability to fire on each day.
up our mid-section.
MARTIAL ART
MMA Circuit Training

MUSIC EXERCISE CTS REPS

0:00 Intro / (Instr) 4x8 Prepare for Squats in standing or Pushups on floor 32
0:11 B up / 4x8 A Floor Variation
2/2 PUSHUP 8 4x
OR
Standing Variation
2/2 SQUAT 8 4x
0:22 V1 / Okay, 8x8 A1 Pushup Combo 1
okay 1/1 PUSHUP x2 8
L Foot Tap out/in 4
R Foot Tap out/in 4 4x
OR
Standing Combo 1
SQUAT x2 8
L KNEE 1
STEP L, R, L 3
R KNEE 1
STEP R, L, R 3 4x
PREVIEW: Plank Jack x2 on last rep
0:44 Okay, okay 4x8 A2 Pushup Combo 2
1/1 PUSHUP x2 8
PLANK JACK x2 8 4x
OR
Standing Combo 2
SQUAT x2 8
L, R KNEE x2 8 4x
1:06 Okay, okay 8x8 A3 Pushup Combo 3
1/1 PUSHUP x2 8
PLANK JACK x1 (slow) 4
PLANK JACK x2 (fast) 4 4x
OR
Standing Combo 2
SQUAT x2 8
L, R KNEE x2 8 4x

1:28 Br / (Distorted 4x8 RECOVER 32

lyrics)
1:39 B up / 4x8 A REPEAT 2/2 PUSHUP OR 2/2 SQUAT 8 4x
1:50 (Beat) 8x8 A3 REPEAT PUSHUP COMBO 3 OR STANDING
COMBO 2 16 4x
02:12 O-o-o-o 4x8 A REPEAT 2/2 PUSHUP OR 2/2 SQUAT 8 4x
02:23 (Fade out) 2x8 RECOVER and TRANSITION to standing 16

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05. POWER TRAINING 2
MUSIC EXERCISE CTS REPS
02:34 V1 / There in 8x8 L, R RUN OTS 2 24x
the darkness PREVIEW: L Jab, R Cross x2, L Jab, R Parry, L Jab on
last 8cts
02:51 PC / Who-o-o 8x8 B L Combat Stance
L JAB, R CROSS x2 4
L JAB, R PARRY, L JAB 4 8x
Level 2 after 4 reps
PREVIEW: Sprawl with Vertical Jump on last rep
03:12 C / (Drop) 8x8 B1 L JAB, R CROSS x2 4
L JAB, R PARRY, L JAB 4
SPRAWL WITH VERTICAL JUMP 8 4x

Non-Sprawl OPTIONS:
Squat x2
Jumping Jack x4
PREVIEW: Sprawl with Tuck Jump on last rep
03:34 We come 8x8 B2 L JAB, R CROSS x2 4
alive _ L JAB, R PARRY, L JAB 4
SPRAWL WITH TUCK JUMP 8 4x

Non-Sprawl OPTIONS:
Squat x2
Jumping Jack x2, Drop Squat x1

03:56 Beneath 4x8 RECOVER 32

04:07 If you 4x8 R, L RUN OTS 2 16x
04:18 Who-o-o-o REPEAT SEQUENCES B to B2 – R

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05. TOUGH TALK / COME ALIVE 5:44mins
TECHNIQUE AND COACHING
PUSHUPS AND FOOT TAPS / PLANK JACKS JAB, CROSS x4, JAB, PARRY, JAB & SPRAWL
OR SQUATS AND KNEES COMBINATION
LAYER 1 LAYER 1
• On floor for Pushups or stay standing for • Right Combat Stance
Squats • Boxing Guard
• Hands just outside shoulder-width for Pushup • Jab, Cross – four times
• Feet just outside hip-width for Squats • Jab, Parry, Jab
• Body in Plank position, abs braced • Soft elbow on punches
• Hips and shoulders square to the floor • Abs braced
• 2/2 tempo Pushup or Squat • Release back heel on Cross
• Chest no lower than the elbow crease on • Target nose, lip or chin on Cross
Pushup
Add on Sprawl and Vertical Jump:
• 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
Add on Foot Taps/Knees:
• Brace abs tightly, squeeze glutes then jump
• 2 Pushups, tap right foot, tap left foot feet in and jump up
• 2 Squats, right Knee, 3 steps, left Knee, 3 steps • Land softly – bending knees after the Vertical
• Abs braced tightly for stability Jump
• On Knees, shoulders back, abs braced to • Options: Squats/Jumping Jacks instead of
protect lower back Sprawls
Add on Plank Jacks: Add on Tuck Jump:
• 2 Pushups, 2 slow Plank Jacks • You can add a Tuck to your Vertical Jump
• 2 Squats + 4 Knees if standing • Pull knees up towards chest as you jump up
• Chest lifted • Land softly – bending knees after the Tuck
• Abs braced Jump
Add on 2x Fast Plank Jacks: • Options: Squats/Jumping Jacks x2,
Drop Squat x1/Sprawl and Vertical Jump
• 2 Pushups, 1 Slow, 1 fast Plank Jack
• 2 Squats + 4 Knees if standing
LAYER 2
• The Parry is a defensive move. Lean your body
LAYER 2
weight back as you deflect a punch away from
• Keep shoulders forward over hands to load your face
upper body
• We are increasing our cardiovascular fitness by
• The key is keeping glutes squeezed as much as challenging our heart and lungs
possible
• When we move quicker, we tap into Reactive
LAYER 3
Core Training
• Let’s make it playful – relax before the last
punch, then fire it quickly! Feels cool, huh?!
LAYER 3
• Time to bring the power and truly ‘come alive!’
• It’s tough, but we like a challenge, don’t we?
• Options: See all variations listed previously
• Stay in the work – building huge integrated
core strength!
• Options: Stay with slower tempo on Plank
Jacks. See all variations listed previously

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05. TOUGH TALK / COME ALIVE 5:44mins
TECHNIQUE AND COACHING
TIPS
FUNDAMENTALS
WHY?
This MMA-inspired Power Training track has all
the training principles needed to build a large
physical fitness engine. The Integrated Core
Training, combined with high-volume
upper-body conditioning, builds strength and
muscular endurance, while the Sprawls improve
both body weight and cardiovascular fitness.

WHAT?
Block 1 starts with Pushups before ramping
up core integration by adding Foot Taps. This
will improve conditioning in the chest, triceps,
shoulders and the core. Alternatively, the standing
variation features Squats and Knee Strikes,
which train our entire lower body with great core
recruitment. We then add Plank Jacks to the
grounded work or additional Knees if standing.
The Plank Jacks are great for Reactive Core
Training – engaging our core muscles with speed.

Enjoy a short recovery before Block 2. Here is

where we revisit our combinations on the floor or
in standing. Fatigue is setting in now, so it’s time
to achieve overload by working out of our comfort
zone!

Block 3 delivers cardiovascular endurance training

in standing. This is metabolic conditioning at its
very finest! Using a huge combination of the Jab,
Cross, Parry and Sprawl with Tuck Jump!
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.

Note: This track has two variations in movement

patterns – a floor section and a standing section.

The variations are:

• Pushups or Squats
• Pushups + Foot Taps/Plank Jacks or Squats +
Front Knees
• Sprawl and Vertical Jump or Squats
x2/Jumping Jacks x4
• Sprawl and Tuck Jump or Jumping Jacks x2
and Drop Squat

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06. COMBAT 3
TRACK FOCUS FEEL
Leg conditioning with a fusion of Capoeira A classic dance track from the 1990s – remixed for
and Tae Kwon Do. Help your participants to the present day.
confidently perform the Backward Esquiva Feel the blend of familiar sounds with new
into Side Kick on a 45-degree angle. Focus on combos.
providing clear directional cues and coach the
depth/range to build the intensity. MARTIAL ARTS
Capoeira and Tae Kwon Do

MUSIC EXERCISE CTS REPS

0:00 Intro / (Instr) 2½x8 Prepare L Lunge position (R leg B) 20
0:09 B up / 3½x8 A L LUNGE PULSE 4 14x
0:22 C / (Distorted 8x8 B L BACKWARD ESQUIVA 4
lyrics) L SIDE KICK to L 45° 4 8x
0:52 4x8 B1 L BACKWARD ESQUIVA PULSE x2 4
L SIDE KICK to L 45° 4 4x
1:08 4x8 B2 L BACKWARD ESQUIVA PULSE 2 16x
1:26 Br / _ This is the 2x8 Hold Esquiva down 8
rhythm TRANSITION: Front Stance 8

1:30 _ This is the 6x8 C R SHUFFLE 2

rhythm R GINGA (L leg B) 2
L SHUFFLE 2
L GINGA (R leg B) 2 6x
Level 2 after 4 reps
1:51 C/ 9x8 B1 L BACKWARD ESQUIVA PULSE x2 4
L SIDE KICK to L 45° 4 9x
2:25 4½x8 A1 L LUNGE PULSE x2 3
FAST SWITCH (Jump feet together) 1 9x
NOTE: LUNGE and hold last rep
OPTION: Step F&B rather than Jump Switch

2:42 Br / 2x8 RECOVER and TRANSITION to R Combat Stance 16

2:49 _ This is the REPEAT SEQUENCES A to A1 – R
rhythm NOTE: Sequence A is 16 reps this side

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06. RHYTHM OF THE NIGHT 5:24mins
TECHNIQUE AND COACHING
BACKWARD ESQUIVA & SIDE KICK DOUBLE PULSE LUNGE SEQUENCE
COMBINATION LAYER 1
LAYER 1 • Feet hip-width apart, long step back left leg
• Lunge position • Double Lunge Pulses
• Backward Esquiva and right Side Kick on • Quick switch of legs (Scissor)
45-degree angle
• Back foot jumps back in and back
• Esquiva to the back – bend left knee and
• Stay low
lengthen right leg
• Chest lifted
• Set back heel before you execute Side Kick
• Abs braced
• Hips back, chest up and abs braced on
Esquiva • Hips and shoulders square to the front
• Lift toes of front foot and reach down with • Front knee in line with toes
back hand
• Kick to stomach of opponent LAYER 2
Add Double Esquiva Pulse: • Push your front knee out to engage the glutes
• Stay back, Double Esquiva Pulse • Front thigh drops parallel to the floor
• Side Kick to 45-degree angle
• Push back knee in line with toes on Esquiva LAYER 3
• The faster we switch, the deeper we jump, and
LAYER 2 the fitter we get!
• Lean back and away from the Side Kick • Feel the lactic acid burn in your thighs and
glutes!
• Kick hard on a 45-degree angle to engage the
glutes and obliques • Option: Step in and back instead of Switch
(Scissor) version
• The wider we push back, the more agility and
strength we gain
SHUFFLE AND GINGA SEQUENCE
LAYER 3 LAYER 1
• Load and explode! Can you feel the load in • Front Stance
your legs and still explode the Kick?! • Shuffle to left
• Try to freeze the Side Kick for a split second at • Ginga, right foot back
the end range • Switch – Shuffle right, left foot Ginga back
• Option: Kick low • Knees soft
• Hips and shoulders square to the front
• Chest lifted
• Abs braced
• Arms swing side to side

LAYER 2
• A little active recovery for your legs first
• Now more speed to work the legs, heart and
lungs more
• Ginga means to sway or swing – stay relaxed

LAYER 3
• Try to catch your opponent – can you do it?!
• Like you’re playing a game – who can move
faster, wider and sink deeper?
• Options: Sink deeper into Ginga for more
intensity/stay higher for more recovery

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06. RHYTHM OF THE NIGHT 5:24mins
TECHNIQUE AND COACHING
TIPS
FUNDAMENTALS
WHY?
Time to feel the rhythm of Capoeira and the
flamboyancy of Tae Kwon Do! Get ready for some
cool movement patterns which challenge our
coordination and rhythm. This improves our motor
skills and ability to move quickly with
multi-directional changes.

WHAT?
The perfect blend of authentic Capoeira with
precise Tae Kwon Do. The feature combination
will really challenge your lower body and core.

HOW?
We fuse defensive and offensive moves to
condition our lower body. We avoid danger with
Backward Esquiva and Ginga patterns. Adding
a Tae Kwon Do-inspired Side Kick allows us to
counter-strike and lift the intensity!

To ensure your participants feel successful, it’s

important to coach using clear Layer 1 cues. This
will support both timing and intensity. Offer all
the options visually and verbally, allowing a range
of choice to enable them to personalize their
workout.

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07. MUAY THAI
TRACK FOCUS FEEL
Time to find your maximum effort with an A cool Electro sound with pockets of calm,
unrelenting Muay Thai track. contrasting with huge lifts of intensity. Matching
your physicality to the music creates magic. This
Our final cardio peak… and the perfect unlocks the true ‘feels’ of being free to totally let
opportunity to push yourself to a whole new level loose! Build with control and confidence, then
of fitness. Ride the highs and lows of authentic empty the tank when the time is right!
Muay Thai intervals.
MARTIAL ART
Muay Thai

MUSIC EXERCISE CTS REPS

0:00 Intro / 4x8 L Combat Stance 32
0:11 V1 / The beat, 4x8 A L UPPERCUT 4
the vibe L HORIZONTAL ELBOW 4 4x
0:22 The beat, the 4x8 A 1
L UPPERCUT 2
vibe L HORIZONTAL ELBOW 2
PULSE F&B x2 4 4x
0:34 B up / The rave is 8x8 B L JAB, R CROSS x2 4
life _ L UPPERCUT 2
L HORIZONTAL ELBOW 2
PULSE F&B x4 8 4x
PREVIEW: Add R Knee x4 on last rep
0:56 C / (Drop) 8x8 B1 L JAB, R CROSS x2 4
L UPPERCUT 2
L HORIZONTAL ELBOW 2
R KNEE x4 8 4x
1:19 The rave is life _ 4x8 C L, R RUNNING KNEE 4 8x
OPTION: Grounded Knees
1:30 The rave is life _ 4x8 D L KNEE 2 16x
1:41 C / (Drop) 8x8 B1 REPEAT SEQUENCE B1 16 4x

2:04 Br / (Calm) 4x8 R KNEE to finish. RECOVER 32

2:15 PC / The rave is 16x8 E L Combat Stance
life _ R LEG CHECK x2 4
R FRONT KICK 4 16x
Level 2 after 8 reps
3:00 C / (Drop) 8x8 C L, R RUNNING KNEE 4 16x
OPTION: Grounded Knees

3:23 Br / (Calm) 4x8 L KNEE to finish. RECOVER and TRANSITION to

R Combat Stance 32
3:34 V2 / The beat, REPEAT SEQUENCES A to 2nd C – R
the vibe

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07. RAVE IS LIFE 6:48mins
TECHNIQUE AND COACHING
JAB, CROSS x4, UPPERCUT, HORIZONTAL RUNNING KNEES
ELBOW & BACK KNEE x4 COMBINATION LAYER 1
LAYER 1 • Right Combat Stance
• Right Combat Stance • Boxing Guard
• Boxing Guard • Running Knees – right and left
• 1 right Uppercut, 1 Horizontal Elbow – right, • Knee towards stomach
left
• Strike with top of knee
• Strike with front two knuckles, then the forearm
• Reach hands up high and pull down to outside
or elbow
of hip
• Target chin and side of face
• Shoulders forward and hips back
Add speed:
• Faster
LAYER 2
• 1 Uppercut, 1 Elbow
• Swing your hips back, then push them forwards
• Pulse forward and back
• Cycle your legs to create momentum
• Soft knees on Pulse forward and back
• Pull down hard with your arms to work your
Add on Jab, Cross x4: abs
• Jab, Cross – 4 times
• 1 Uppercut, 1 Elbow LAYER 3
• Pulse forward and back • Time to find your maximum effort – let’s go!
• Target is nose for the Jab, Cross • Feels like a BODYCOMBAT party right now!
• Release the back heel on Cross • Option: Stay grounded on Knees
• Soft elbows
Add on Knees: DOUBLE LEG CHECK & FRONT KICK
• Add on 4 left Knees COMBINATION
• Knee to stomach of opponent LAYER 1
• Shoulders back, abs braced to protect lower • Right Combat Stance
back • Boxing Guard
• 2 Leg Checks – left leg
LAYER 2 • 1 Front Kick – left leg
• Muay Thai strikes are short and sharp • Aim Front Kick to opponent’s stomach
• We are getting huge fitness benefits by lifting • Strike with ball of foot
our heart rate
• Shoulders lean back and brace abs on Kick
• Right hand pushes forward slightly on Leg
LAYER 3 Checks
• Feel the beat, the vibe… Muay Thai is life!
• Now is the time to get great stamina – let’s LAYER 2
work hard together!
• This is skill training – learning to defend and
attack
• On the counter-strike, swing your arm and free
up the left hip
• Elbow to outside of thigh on Leg Check

LAYER 3
• I’m ready for your energy… let me hear you!
• You all look fantastic!
• Option: Kick low

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07. RAVE IS LIFE 6:48mins
TECHNIQUE AND COACHING
TIPS
FUNDAMENTALS
WHY?
Muay Thai – the art of 8 limbs; it’s fierce, relentless
and demanding. This track is designed to find
your maximum effort.

This features a progressive training effect where

we build layers to our main combination. After
mastering the upper body section, we add Back
Knees to create a 10-strike combination. This
allows our participants time to learn, practice,
enhance and then unleash!

Watch out for Running Knees and Single

Knees, which challenge our legs, hips, core and
cardiovascular fitness.

Another highlight is skill training with a

defensive/offensive combination. We have 16
reps of a Double Leg Check and Front Kick
sequence. Learn and practice the skill during the
first 8 reps, and unleash on the last 8!

WHAT?
• A combination of Jabs, Crosses, Uppercuts,
Elbows and Knees brings a truly authentic
Muay Thai experience
• A skill-building sequence of Double Leg
Checks and Front Kicks. This is all about power
and Reactive Core Training
• Relentless Knees to build stamina and
endurance

HOW?
Our first, 10-strike combination builds gradually in
complexity and intensity.

This provides a hugely dynamic and challenging

combo for even the most seasoned Muay Thai
fighter! We later return to this combination, after
the Running Knees/Single Knee section when we
are fatigued!

Combination 2 focuses on power and Reactive

Core Training. We begin by setting up great
technique for the Double Leg Check and Front
Kick. This is a skill acquisition component plus a
slight active recovery.

Once we achieve confidence and competence,

we drive the intensity through the ceiling with
level 2 energy and a winning attitude!

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08. POWER TRAINING 3
TRACK FOCUS FEEL
3 rounds of demanding Boxing training, each with Empowering, challenging and hugely satisfying!
a shared lived experience as our objective. Focus When we truly commit to all 3 rounds together,
on teaching participants how to ‘block’ the power we leave feeling uplifted and successful.
and use ‘rhythmical’ speed on the Jab, Cross,
Hook combo. MARTIAL ART
Boxing

MUSIC EXERCISE CTS REPS

0:00 Intro / (Instr) 4x8 RECOVER 32
0:12 4x8 Front Stance
L SHOULDER STRETCH 16
R SHOULDER STRETCH 16
0:23 V1 / Well, I’ve 8x8 L, R RUN OTS 2 32x
been up too TRANSITION: L Combat Stance on last 4cts
many

0:45 PC / Don’t you 8x8 A L JAB, R CROSS x2 4

remember it all? L, R HOOK 4 8x
PREVIEW: L Jab, R Cross, L Hook on last rep
1:07 (Drop) / 8x8 B L JAB, R CROSS 2
L HOOK 2 16x
1:29 Don’t you 8x8 C Front Stance
remember it all? L, R JAB 2 32x
1:51 8x8 B REPEAT SEQUENCE B 4 16x
Rhythm change after 4 reps

2:13 Br / (Fade out) 8x8 R POWER CROSS to finish

RECOVER and RUN OTS 64
2:35 Remember it all? 8x8 R, L RUN F x4 8
R, L RUN OTS x4 8
R, L RUN B x4 8
R, L RUN OTS x4 8
R, L RUN F x4 8
R, L RUN OTS x12 24
PREVIEW: L, Jab x2, L Uppercut x2, R, L Jab x2,
R Uppercut x2 on last 16cts
2:57 C / (Drop) 16x8 D L, R JAB x2, 4
L UPPERCUT x2 4
R, L JAB x2 4
R UPPERCUT x2 4 8x
Level 2 after 4 reps
Drop into legs, twist and drive the 2nd Uppercut
3:42 Remember it all? 8x8 C L, R JAB 2 32x

4:04 V2 / Been up too 4x8 L fist to ceiling to finish

many RECOVER 32
4:15 Voices singin’ in 4x8 L, R RUN OTS 2 16x
my
4:26 PC / Remember REPEAT SEQUENCES A to 2nd B – R
it all? NOTE: No Power Cross – finish in 2nd Sequence B

5:54 Remember it all? 8x8 C R, L JAB 2 32x

R fist to ceiling to finish

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08. REMEMBER (CIRCADIAN REMIX) 6:19mins
TECHNIQUE AND COACHING
JAB, CROSS x4, HOOK x2 COMBINATION JAB, CROSS, HOOK COMBINATION
LAYER 1 LAYER 1
• Right Combat Stance • Right Combat Stance
• Boxing Guard • Boxing Guard
• Jab, Cross – right, left – 4 times • Jab, Cross, Hook – 16 repetitions
• Hook – right, left • Strike with front two knuckles
• Target nose, lip or chin on Jab, Cross • Target nose and jaw
• Soft elbows • Release back heel to turn on Cross and
• Target jaw on Hooks Hook
• Release back heel to turn on Cross and • Abs braced
Hook • Soft elbows
• Abs braced Add the ‘block’ variation:
• Strike with front two knuckles • 8 more reps
• Start to ‘block’ the shoulder to get power in
the abs
LAYER 2
SECOND ROUND
• Bend your knees, squeeze your abs, tuck your
chin in and keep hands up high • We go back to the combo
• Let the shoulders, hips and body rotate • Jab, Cross, Hook
together • Right, left, right
• This time it’s a rhythmical change
LAYER 3 • Jab, Cross faster this time
• Time to commit to building strength in your
upper body and core LAYER 2
• Fatigue is your friend; fatigue is a sign of • The rhythmical change builds fast-twitch
training – it’s not a sign of weakness! muscle fiber, which allows us to accelerate and
enables us to explode!
• Breathe into it, flow with it, with your weight
distributed evenly through front and back leg

LAYER 3
• Can you use that initial explosivity? Who’s the
fastest?!
• How good does it feel to use your feet. Use
your breath and intention behind every single
Boxing strike!

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08. REMEMBER (CIRCADIAN REMIX) 6:19mins
TECHNIQUE AND COACHING
JABS x4 AND UPPERCUTS x2 TIPS
LAYER 1 FUNDAMENTALS
• Front Stance WHY?
• Boxing Guard We’ve got one more! Our final power phase
• 4 Jabs – right, left where we use Boxing strikes and lower body
exercises to lift the heart rate up.
• 2 right Uppercuts
• Change sides – 4 Jabs left, right Prepare for an all-out blend of power, endurance,
• 2 left Uppercuts high-volume and high-energy Boxing. It has been
designed to bring participants’ techniques to a
• Target nose and chin
place of confidence, and to give them a sense of
• Abs braced huge achievement.
Add Power to the second Uppercut:
• Power on the second Uppercut WHAT?
• Use your legs to drive the punch up Starting with a Run OTS; use this time to create
• Twist torso a sense of celebration and connection. Three
rounds of powerful Punches are ahead of us. Let’s
make a personal mantra and unite together to
LAYER 2 make it a reality. The mantras for each round are:
(1) Yes I Can, (2) Yes I Will, (3) Yes I Did!
• Consistent, alternating – body grounded and
This will be our lived experience!
centered
• Commit to the second Uppercut by turning
Our first round features a combination which we
your body
drill, then elevate with a ‘blocking’ of the shoulder
• Push the outside leg into the floor – this is to increase work in the core. We hit a sequence
where the power comes from of Jabs from Front Stance next, which provides an
endurance challenge in the form of flow-pattern
choreography, building more fatigue in the upper
LAYER 3 body. The ‘bite’ is where we immediately return to
• Are you fully committing right now? the combination with a new focus on an explosive
• Have you got any more power left to give? rhythm.

HOW?
Encourage your participants to focus on the
intention of each phase of work. This builds
from initially drilling a 3-Punch combination to
‘blocking’ the shoulder to fire the core into a
rhythmical change for explosivity. This progression
allows for the full training benefits to be unlocked
and received. With commitment to the mantras,
we will share a lived experience which leaves us
feeling amazing!

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09. CONDITIONING
TRACK FOCUS FEEL
Core strength is the root of powerful strikes in Such a cool tune with a funky vibe, but don’t be
BODYCOMBAT. fooled… it’s a tough one! Enjoy the grooves as
you feel the burn in your abdominals.
The focus in this track is on the upper and lower
abs, with a little rotation for the obliques too.
Focus on clear coaching of the Medicine Ball
Crunch and Urban Ladder. These are the feature
moves and will generate amazing results.

MUSIC EXERCISE CTS REPS

0:00 Intro / You gotta 5x8 TRANSITION to the floor 40
shake that Lie side-on, knees bent, feet flat on floor
PREVIEW: Medicine Ball lift up from back, slam down
to front, lift up, slam down to back
0:12 PC / Shake your 4x8 A MEDICINE BALL CRUNCH
tambourine REACH up 4
SLAM to front 4
REACH up 4
SLAM to back 4 2x
0:21 C / Shake your 8x8 A1 REACH up 2
tambourine SLAM to front 2
REACH up 2
SLAM to back 2 8x
0:40 V1 / E.V.E come 8x8 B URBAN LADDER
through Front leg extends to 45° 2
Back leg extends to 45° 2
Front leg extends to 45° 2
Back leg extends to 45° 2
Lower legs 4
Bend knees to reset 4 4x
OPTION: Knees over hips at 90°, F, B Toe Tap
0:58 C / Shake your 8x8 A1 REPEAT MEDICINE BALL CRUNCH 8 8x
tambourine
1:17 V2 / They be 12x8 B REPEAT URBAN LADDER 16 6x
watching
1:45 C / Shake your 8x8 A1 REPEAT MEDICINE BALL CRUNCH 8 8x
tambourine
2:04 V3 / Get low, 12x8 B REPEAT URBAN LADDER 16 6x
get low, then
2:32 C / Shake your 16x8 A1 REPEAT MEDICINE BALL CRUNCH 8 16x
tambourine

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09. TAMBOURINE (RADIO EDIT) 3:12mins
TECHNIQUE AND COACHING
MEDICINE BALL CRUNCH URBAN LADDER
LAYER 1 LAYER 1
• Come down to the floor • Head and shoulders on the floor
• Lie on your back • Knees over hips, shins parallel to floor
• Feet on floor, hip-width apart, heels close to • Extend legs – 4, 3, 2, 1
butt • Lower down, bring knees over hips
• We start slowly • Press lower back towards the floor
• Reach up and slam medicine ball down in front
• Reach up and slam ball to the back LAYER 2
• Slide ribs to hips as you crunch up • ‘Scoop’ your legs down and reset smoothly
• Chin tucked in slightly before you go again
• Rotate from center of chest • Keep your hips stabilized so the only thing
• Press lower back towards the floor moving is your legs
Add speed: • If you lose contact of your lower back and
floor, try the Toe Tap option
• Let’s speed it up – single time
• Up, down, up, down
LAYER 3
• Find the timing
• How are your lower abs feeling? It’s a great
burn, huh?!
LAYER 2
• Who can press their shoulder blades into the
• Bring the belly into your spine floor harder for greater stability?
• Extend your arms and bring your chest to the • Option: Knees over hips at 90 degrees,
ceiling alternating Toe Tap
• Imagine the medicine ball is super heavy – use
more core activation

LAYER 3
• Can you combine speed and power? Play with
the beat – up, slam, up, slam!
• Hang on in there – feel your obliques working
so hard!

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09. TAMBOURINE (RADIO EDIT) 3:12mins
TECHNIQUE AND COACHING
TIPS
FUNDAMENTALS
WHY?
To deliver strong Punches and Kicks, we must
strengthen our core.

We focus on our upper and lower abdominals

using two big combinations. There is also an
oblique component too as we rotate our chest.

WHAT?
We begin with Medicine Ball Crunches. It’s been
a while since we last saw this awesome move in
BODYCOMBAT. By crunching and twisting, we
generate a huge amount of work in the upper
abdominals and obliques. It really helps to create
a mind muscle link here and visualize holding
and slamming a heavy medicine ball. This way,
we fundamentally feel the muscles engage to
produce the required movement – it’s the core
rather than the arms that do the hard work!
Our second feature combination is the Urban
Ladder; this targets the lower abdominals. A mind
muscle link can be created with an external focus
of walking on the wall and ceiling! We feel our
hips, quads and definitely our lower abdominals
working hard to power our legs to do this
‘airwalk’.

HOW?
This is a cool song 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. A massive
challenge is felt due to the endurance factor of
zero recovery! We keep switching from one move
to the next without any breaks!

Note: You’ll be spending the entire track coaching

on your back – 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
A beautiful opportunity for reflection, celebration Feel the cool vibes in this one; it’s such a great
and well-earned stretching. Focus on guiding your sound. Have a little fun with the music so it feels
participants effortlessly through this Cooldown. By right to you. Allow space for self-reflection and
using early pre-cues with body-part and direction intrinsic celebration too.
coaching we will flow, lengthen and recover in
harmony.

MUSIC EXERCISE CTS REPS

0:00 Intro / Like a fast 2x8 Lie on back, prepare to stretch 16
bike
0:10 V1 / _ Can’t get 4x8 LYING LOWER BACK STRETCH 64
enough Front knee to back of the room
0:27 From ya feet touch 2x8 LYING GLUTE STRETCH – Front 32
ground Front leg ankle over back knee, reach through and
gently pull back leg in
0:36 Dancehall queen 2x8 LYING HAMSTRING STRETCH – B 32
Front foot on floor, back leg up
0:46 (Beat) 4x8 REPEAT LOWER BACK STRETCH 64
(Back leg to front)
1:02 V2 / Every gyal to 2x8 REPEAT LYING GLUTE STRETCH – B 32
a man
1:11 See what me know 2x8 REPEAT LYING HAMSTRING STRETCH – Front 32
about life TRANSITION to HIP FLEXOR
1:20 C / Better when we 4x8 90/90 HIP FLEXOR STRETCH (L leg F) and R
outside SHOULDER STRETCH 64
1:46 V3 / _ Every gyal to 4x8 90/90 HIP FLEXOR STRETCH (R leg F) and L
a man SHOULDER STRETCH 64
2:04 Br / Better when we 2x8 TRANSITION to standing 32
outside
2:12 C / Gyal, mi wan’ fi 2x8 L STANDING QUAD STRETCH 32
hold ya
2:21 Gyal, mi wan’ fi 2x8 STANDING SIDE STRETCH (L foot behind) 32
hold ya
2:30 _ Can’t get enough 2x8 R STANDING QUAD STRETCH 32
2:39 If you a bad gyal 2x8 STANDING SIDE STRETCH (R foot behind) 32
mek me hear
2:48 _ Can’t get enough 2x8 BACK OPENER STRETCH 32
2:57 If you a bad gyal 2x8 CHEST OPENER STRETCH 32
mek me hear
3:05 Outro / Feet together – take a bow

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10. OUTSIDE 3:09mins
TECHNIQUE AND COACHING
LYING LOWER BACK STRETCH 90/90 HIP FLEXOR AND SHOULDER STRETCH
LAYER 1 LAYER 1
• Lying on back – side-on to the front • Right foot steps forward, left knee on floor
• Bend front knee and take it across towards • Square the hips to front
back of room • Chest lifted and glutes squeezed
• Chest facing the ceiling, shoulders down • Hip Flexor Stretch – left side
• Feel the stretch across your lower back • Left arm, Shoulder Stretch
• Drop the left hip down to feel the release
LAYER 2
• Make sure your shoulder blades stay glued to LAYER 2
the floor
• If you want to intensify the work, take a deep
• If you want to, use your hand to ease the top breath in and as you breath out, sink a little
knee down closer to the floor deeper
• Pull the arm across your chest to stretch the
LYING GLUTE STRETCH back of the shoulder
LAYER 1
• Cross top ankle over bottom knee LAYER 2
• Legs to center • Take a moment to feel proud of the great work
• Reach through the window and hold back leg you’ve done today!
• Rest head and shoulders back down
STANDING QUADRICEPS STRETCH
LAYER 2 LAYER 1
• Gently pull the leg forward, closer to your • Rise into standing position
chest, to deepen the stretch • Hold right foot in right hand, left arm extends
• Breathe gently into the stretch out to side
• Find your balance by bracing abs
LYING HAMSTRING STRETCH • Hips square to the front
LAYER 1 • Right heel close to butt
• Release front foot to floor, extend back leg, • Bring knees close together
heel to ceiling
• Hold the calf or hamstring LAYER 2
• Hips stay down • Push the hip forwards slightly, soften your
supporting knee
LAYER 2 • Pointing right knee to floor will enhance the
Quadriceps Stretch
• Try to gently push your leg against your hands
and pull your hands in closer
• Lifting heel up high while easing toes down STANDING SIDE / OBLIQUES STRETCH
low LAYER 1
• Step right foot behind you
• Reach right arm over head and towards left
side
• Chest lifted
• Hip shifts towards the right side

LAYER 2
• Create a C-shape in your body
• Press the back heel into the floor more, to
enhance the stretch

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10. OUTSIDE 3:09mins
TECHNIQUE AND COACHING
BACK OPENER STRETCH TIPS
LAYER 1 FUNDAMENTALS
• Feet hip-width apart Time to enjoy a well-deserved Cooldown and
• Reach hands forward and tuck in chin stretch together!
• Round your upper back This has a simplistic structure, not too many
changes or transitions. Feel free to readjust
positions or move in and out of options to find
LAYER 2 comfort. The aim is to gently lengthen our
• Push the hands forward to draw the shoulder muscles with just the right amount of tension
blades wide – take your time and explore this for yourself.
• Eye gaze to the floor and head relaxed Another tip is trying to focus on breathing
throughout our stretches as this helps to increase
circulation, relax the body and disperse the
CHEST OPENER STRETCH build-up of lactic acid.
LAYER 1
• Feet hip-width apart
• Open arms wide
• Take hands behind your back
• Grasp hands and stretch chest

LAYER 2
• Shoulder blades pull together
• Try to relax the shoulders back and down

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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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