BODYATTACK 95 EXPRESS FORMATS CONTENTS

The EXPRESS version of Track 5 Run It is to be

30-MINUTE used for the 30-minute format only. Please use
Hot Tips for Memorizing Choreography
Track 1 Warmup the full version for the 45 and 55-minute classes. Les Mills GRIT: Carving Inches Off Your Waistline
Track 2 Mixed Impact BODYATTACK 30 and 45-Minute Formats
BODYATTACK Sports Conditioning
Track 4
Track 7
Plyometric
Agility
CREDITS TRACK TYPE SONG TITLE ARTIST
Choreography – Lisa Osborne
Track 9 Power Chief Creative Officer – Dr Jackie Mills 1 WARMUP Ready Or Not Here I Come (Extended Mix) Gho$t 5.32
2015 Central Station Records. Written by: Unknown
Express 5 Athletic Strength Creative Director – Kylie Gates
Do It Right
Total Time 29:43 Technical Consultant – Bryce Hastings 2 MIXED IMPACT 2017 Les Mills Music Licensing Ltd. Written by: Maidza, Solveig Digital Planet 4.11
Program Planner – Hannah Brooking Together Forever
45-MINUTE Special Thanks to:
3 AEROBIC 2017 Les Mills Music Licensing Ltd. Written by: Maniatty, Boge, Remscheidt Everglaze 5.06

Track 1 Warmup Amy Styles, Sarah Shortt, Lliam Dermott No Alternative (Dancecore Edit) DJ Mikesh &
4 PLYOMETRIC 2016 LNG Music. Written by: Walter, Bastiaan DJ Neo
5.30
Track 2 Mixed Impact
Loca Noise
Track 4 Plyometric 5 ATHLETIC
STRENGTH
Run It (MNS & Selecta Remix)
2016 LNG Music. Written by: Kurtulus feat. Brooklyn 6.39
Track 5 Athletic Strength Bounce
Track 6 Running Good To Be Alive (Hallelujah) (DJ Shocker Remix) Power Music
Track 7 Agility 6 RUNNING 2016 POWERMUSIC. Written by: Kirkpatrick, Grammer, Metzger, Golan
4.43

Track 9 Power Nervous Breakdown vs. Pump It Up (Disco Freak Phil Giava & The
Track 10 Core 7 AGILITY Remix Edit)
2016 LNG Music. Written by: Fiolet, Bel, Lookers Shrink Reloaded
4.47

Total Time 42:32 One Call Away

Note: If you have time, use the Cooldown 8 INTERVAL 2016 POWERMUSIC. Written by: Puth, Prime, Isaac, Carter, Franks Power Music 5.12
track to take your class through some Get Loose (Tiësto Remix)
stretches. 2013 SpinninRecords.com, under exclusive license to Hussle Recordings,
Showtek &
9 POWER a division of Ministry of Sound Australia Pty Ltd.
www.ministryofsound.com.au Noisecontrollers
6.25

KEY Licensed courtesy of Ministry of Sound Australia.

Written by: W. Janssen, S. Janssen, Terpstra, Oskam

This Is What You Came For

Alt alternate PC pre-chorus Gear 2016 Sony Music Entertainment UK Limited / Westbury Road Calvin Harris
B back QC quiet chorus Entertainment LLC. Under license from Sony Music Commercial Music Group, 3.39
The GEARS column a division of Sony Music Entertainment. feat. Rihanna
B up build up R right 1 in your choreography Written by: Harris, Swift
10 CORE
Br bridge (non-chorus) RA Running Arms 2 notes is there to help This Is What You Came For
2016 Sony Music Entertainment UK Limited / Westbury Road
C chorus Ref refrain (recurring phrase or number you match your vocal Entertainment LLC. Under license from Sony Music Commercial Music Group,
Calvin Harris 1.06
C br chorus bridge of song lines) 3 and physical contrast a division of Sony Music Entertainment. feat. Rihanna
with that of the Written by: Harris, Swift
cts counts Rep reprise (part of the chorus repeated)
F forward Rep Xx perform the Sequence/Exercise 4 choreography. Can't Stop The Feeling!
Justin
F&B forward and backward x times 11 COOLDOWN 2016 RCA Records/DreamWorks Animation LLC. Under license from Sony
Music Commercial Music Group, a division of Sony Music Entertainment. Timberlake
3.56
Written by: Timberlake, Martin, Shellback
HOH hands on hips ROM range of motion
Loca Noise
5 ATHLETIC
Instr instrumental Seq sequence Run It (MNS & Selecta Remix)
EXPRESS

HEY INSTRUCTORS! 2016 LNG Music. feat. Brooklyn 3:18

Intro introduction Tempo normal pace of the music
L left V verse
IF YOU WANT TO GET STRENGTH Written by: Kurtulus
Bounce
BODYATTACK FIT,
mins minutes preview
DON’T FORGET THE
O/H over head repeat TABATA CARD AT THE In this release, we showcase the 45-Minute express format on the video – this is a great option to
OTS on the spot BACK OF THIS BOOK! add to your timetable! Tracks 3, 8 and 11 are still in there, after Track 10.
Outro last few bars of music
The 55-Minute format stays the same; teach the tracks in numerical order as they appear in the
The Fine Print booklet and keep doing what you’re doing!
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BODYATTACK 95 © Les Mills International Ltd 2016
 1 WARMUP Ready Or Not Here I Come > 5:32 mins 1
AEROBICS, SPORTS & STRENGTH TRAINING
TRACK FOCUS SETUP CONNECTION
I want my participants to feel successful in the movements through my clear coaching of rhythm and
direction. • Stretch Sequence – step feet apart, brace • Come into this track with super high energy
abs, lift chest to create the feeling of BODYATTACK, then
• Bounce – on the toes, light and relaxed, hips change your coaching to be more controlled
square to front, lift chest when you cue the Plank sequence.
MUSIC SEQUENCE/EXERCISE CTS REPS GEAR
• Step Touch – coach rhythm and direction: • Create contrast by being 'up' with high energy
STRETCH SEQUENCE 1 right, left. Option: Arms in or out in moves like Run OTS, and then lower your
0:05 Instr 6x8 Set posture 16 • Run OTS – light run, lift your heels, running energy by being more 'down' and focused
L Arm Raise – Chest Stretch 16 arms; option to march when you coach moves like Tricep Pushup. This
R Arm Raise – Chest Stretch 16 • Run Double Arm Push Up & Pull Down – will reflect the different feels and dimensions
push your palms straight up, pull straight back of the program.
0:24 C Ready or not 4x8 Bounce L, R. Relaxed Arms 2 16x in, lengthen through your body • This song is the perfect way to kick off the
0:37 C Ready or not 4x8 A Step Touch L, R. Relaxed Arms 4 8x • Run F&B – coach direction: 8 Runs forward, class! Hook into the title and the lyrics to get
8 Runs back everyone ready for the workout: Are you ready
0:50 Instr (Build) 4x8 A1 Step Touch L, R. Double Arm Bicep Curl 4 8x • Side Lunge – coach direction: to the right, to to… we are ready! Here we come!
the left. Push knees out, back straight, hips
1:03 Instr (Synth) 4x8 B Run OTS. RA 32 square to front
1:16 Instr (Synth) 4x8 B1 Run OTS. Double Arm Push Up & 4 8x • Alternating Hand Lift – abs braced, back long PRESENTER TIPS
Pull Down – Slow and straight, small lift of the hands, keeping
the arms straight; feet stay still Focus on coaching the direction and rhythm of the
1:29 Instr (Synth) 4x8 B2 Run F. RA 8 • Tricep Pushup – 8 Pushups. Elbows in, chest moves first – then you can add in the technical
Run B. RA 8 2x to elbow height. Options: Knees or toes, or cues and the options. The most important thing is
slow it down to get everyone moving correctly before you add
1:42 Br 1x8 A Step Touch L, R. Relaxed Arms 4 2x in the rest of the information. If it takes the whole
1:45 C Ready or not 4x8 A Step Touch L, R. Relaxed Arms 4 8x set to achieve this the first time you do the move,
INTENSITY that’s OK! Once everyone is moving well, then you
1:59 C Ready or not 4x8 C Side Lunge L, R. Hands on thighs 8 2x can progress to your next cues.
Side Lunge L, R. Reach toward floor 8 2x • Step Touch – sit hips back, push your heels
down to warm the lower body
2:12 Instr (Synth) 2x8 Lunge to L and transition to Plank 8
position 8
• Side Lunge – push off the side of the foot, sit
hips back further
BODYATTACK FLASH
2:19 Instr (Synth) 2x8 D Alternating Hand Lift L, R 4 4x • Alternating Hand Lift – keep the abs
ALTERNATING HAND LIFT
switched on, to stay strong through your
2:25 Instr (Synth) 4x8 E Tricep Pushup 4 8x mid-section. Push the floor away as you lift
2:38 Instr (Build) 4x8 F Hold Plank 8 • Run OTS – lift your heart rate by picking your
Jump feet wide 8 feet up and using your arms
Walk back to Squat 8 • Run Double Arm Push Up & Pull Down – use
Stand and Bounce L, R. Relaxed Arms 8 your triceps to push and your back and your
lats to pull down. It’s a push, not a reach – feel
2:51 Instr (Synth) 4x8 B Run OTS. RA 4 8x the extension through your body
3:04 Instr (Synth) 4x8 B1 Run OTS. Double Arm Push Up &
Pull Down – Slow 4 8x
3:17 Instr (Synth) 4x8 B2 Run F. RA 8
Run B. RA 8 2x
3:30 Ready or not 21x8 REPEAT SEQUENCES A, C, D, E, F
4:39 Instr (Synth) 4x8 B Run OTS. RA 32
4:52 Instr (Synth) 4x8 B3 Run OTS. Double Arm Push Up & 32
Pull Down – Fast
5:05 Instr (Synth) 8x8 B2 Run F. RA 8
Run B. RA 8 4x

BODYATTACK 95 © Les Mills International Ltd 2016

 2 MIXED IMPACT Do It Right > 4:11 mins 2
AEROBICS TRAINING
TRACK FOCUS OPTIONS SETUP CONNECTION
I want my participants to understand how to Run – Walk
execute the Squat/Lunge combo, and feel how it Gallop – No impact; no arms • Run F&B – track intro: Mixed Impact training • This is a cool song and a different feel for
loads the legs to create warmth in the muscles. to lift the heart rate more Mixed Impact training. Match your coaching to
• Run F & Bounce Combo – run further than the energy of the music by keeping your cues
the Warmup! Set up the 2 moves nice and short and direct, with lots of space between
MUSIC SEQUENCE/EXERCISE CTS REPS GEAR easy: run, hold and bounce side to side, run them. This is not the track for 'fluffy' language!
straight back, lift chest up, lift heels; option • Just like in the Warmup, create contrast by
0:00 Instr 4x8 Run F. RA 8 1 • Step Curl – down, down. Heel to butt, knee being more 'up' in the Run/Bounce with a light
Run B. RA 8 2x out, lift chest, knees out; option and sporty feel, and then deliver the
RUN F & BOUNCE COMBO • Gallop – step together, step together. Option: Squat/Lunge Combo with a more focused
0:11 V1 _ What you 8x8 A Run F. RA 8 remove arms/impact. Lift heel and push across 'down' energy.
Bounce L, R. RA 8 • Run OTS – hold and run; preview • Play with the lyrics and talk about doing it
Run B. RA 8 Squat/Lunge combo right – how, and why! We do it right by sitting
Bounce L, R. RA 8 2x • Squat, Lunge, Squat Combo – Squat – low, staying down, moving with more energy
Lunge – Squat – together; wide – turn – wide etc.
0:36 C Do it right 4x8 B Step Curl L, R. Double Arm Bicep Curl 4 8x – together. To turn, lift your heel, pivot on the
ball of the foot and whole bodyy turns as one,,
0:49 C Do it right 4x8 C Gallop L, R. Double Arm Bicep Curl 8 4x 2 keepingg yo our back stra
your sstraight
aight PRESENTER TIPS
1:01 Ref Do it right 8x8 D Jog OTS. RA 16 1 The focus of this track is coaching the
Squat, Lunge, Squat Combo L on last 8 cts Squat/Lunge combo. The first time you cue it,
SQUAT, LUNGE, SQUAT COMBO L tell the class to lift the heel, pivot on the ball of
E Drop Squat. Hands on thighs 2 the foot and the whole body turns as one. Then,
Lunge L face L Side. R Arm Bicep Curl 2 when you repeat the move again, focus on the
Drop Squat face front. Hands on thighs 2 body staying at one level as you turn. This move
Stand up. Jump feet together 2 6x should progress in intensity from a lighter exercise
1:26 V2 _ Yeah, show 8x8 A Run F & Bounce Combo 32 2x INTENSITY at the start to a more working move by the end
of the track.
1:51 C Do it right 4x8 B Step Curl. Double Arm Bicep Curl 4 8x • Run F&B Combo Run – stay light and lifted,
get the sporty feeling!
2:03 C Do it right 4x8 C Gallop L, R. Double Arm Bicep Curl 8 4x 2 • Step Curl – bend knees to get lower, sink into
hips BODYATTACK FLASH
2:16 Ref Do it right 8x8 D Jog OTS. RA 16 1 • Gallop – down up, down up. Bend knees to SQUAT, LUNGE, SQUAT COMBO
Squat, Lunge, Squat Combo R on last 8 cts drive off the floor; think down and up – feel the
E SQUAT, LUNGE, SQUAT COMBO R lift and switch on your glutes
Drop Squat. Hands on thighs 2 • Run OTS – keep the running rhythm and
Lunge R face R side. L Arm Bicep Curl 2 preview Squat/Lunge combo
Drop Squat face front. Hands on thighs 2 • Squat, Lunge, Squat Combo – bend your
Stand up. Jump feet together 2 6x knees to land and whole body stays at one
2:40 _ Oh oh 4x8 B1 Step Curl L, R. Relaxed Arms 4 8x level as you turn
2:53 V3 _ What you 4x8 B Step Curl. Double Arm Bicep Curl 4 4x 2
B2 Step Curl. Double Arm Reach O/H 4 4x
RUN F & BOUNCE COMBO
3:05 Oooooh 4x8 A1 Run F. RA 8
Bounce L, R. Turn 180° 8
Run B. RA 8
Bounce L, R. Turn 180° 8
RUN F & BOUNCE COMBO
3:17 C Do it right 8x8 A2 Run F. RA 8
Bounce. Double Push Up & Pull Down, Turn 180° 8
Run B. RA 8
Bounce. Double Push Up & Pull Down, Turn 180° 8 2x
1
3:42 Ref _ Do it right 8x8 E Squat, Lunge, Squat Combo L, R 16 4x

BODYATTACK 95 © Les Mills International Ltd 2016

 3 AEROBIC Together Forever > 5:06 mins 3
AEROBICS TRAINING
TRACK FOCUS OPTIONS SETUP PRESENTER TIPS
I want my participants to follow the pattern of the Run – Walk or Jog
Bow Tie Run through my big visuals and clear • Run OTS – intro track. Show the pattern of the The highlight of this track is the Bow Tie running
Knee Lift – No hop or no arms Bow Tie Run pattern – it’s a favorite! You must focus on
direction, and enjoy the music! Jumping Jack – Side Tap or Side Flick • Bow Tie Run Combo – teach direction and coaching the class to turn their body to face the
use big visuals to pre-cue the changes. Run to front before they run backwards. Then go for it,
the right front corner, face front, run back down running as far as possible when you run forward
MUSIC SEQUENCE/EXERCISE CTS REPS GEAR the side. Turn your body and run forwards, on the diagonal. Keep directing traffic in this
0:00 Instr (Beat) 4x8 Run OTS. RA 32 1 turn your body and run down the side. To pattern.
the diagonal, down the side. It’s our Bow Tie
0:11 Instr _ C’mon c’mon 4x8 Set up Bow Tie Run 32 Running pattern! Create contrast by keeping the Single Knee Lift
• Single Knee Lift – set up the rhythm: up, easy and relaxed, focusing on posture, then lift
BOW TIE RUN COMBO 2 down. Hips square to front, chest up the energy in the Double Knee Lift with stronger
0:23 Instr (Synth) 8x8 A Run F to L front corner. RA 8 • Double Knee Lift – coach rhythm: 1, 2. 2 on movements and match the build in the music.
Run straight B. Face front. RA 8 the right, 2 on the left. Option
Run F to R front corner. RA 8 • Double Knee Crossover – offer the option
Run straight B. Face front. RA 8 2x • Bow Tie Run & Double Arm Combo – run
0:47 Br ½x8 B Single Knee Lift L, R. Relaxed Arms 4 4x 1 and reach up! Option
• Jumping Jack – heels down, knees out, back
0:49 V1 _ Let’s rock 8x8 B Single Knee Lift L, R. Single Arm Bicep Curl 4 8x straight, option
B1 Single Knee Lift L, R. Single Arm Punch Up 4 8x
1:13 C This is the party 4x8 C Double Knee Lift L, R. Single Arm Punch Up 8 4x 2
INTENSITY
1:25 Ref Do do do do 4x8 D Double Knee Crossover L, R. Highland Fling
Arms • Double Knee Lift – stronger punch up and
Turn to face corner last 8 cts 8 4x lift knee higher. Punch straight up and extend
your arm to work your triceps and your back
1:37 Instr (Synth) 8x8 A1 Bow Tie Run Combo Double Arm Reach 3 muscles
Up on Run F 32 2x • Bow Tie Run & Double Arm Combo – pick
2:01 Ref Do do do do 4x8 E Jumping Jack. Double Arm Reach Up 2 16x feet up and travel further
• Jumping Jack – drop into your legs, bend
2:13 Instr _ Let’s rock 28½x8 Repeat B, B1, C, D, A1, E knees deeper, reach higher
3:38 V2 _ Let’s make 8x8 B Single Knee Lift L, R. Single Arm Bicep 1
B1 Curl 4 8x CONNECTION
Single Knee Lift L, R. Single Arm 2
Punch Up 4 8x • This one is all about the music! Hook into the
feeling of the song and use the lyrics to create
4:02 C This is the party 4x8 C Double Knee Lift L, R. Single Arm 8 4x a sense of inclusivity: "together forever we’ll be
Punch Up partying… you and I… let’s have some fun."
4:14 Instr (Synth) 4x8 D Double Knee Crossover L, R. Highland As Lisa says on the video, "It feels good to use
Fling Arms Turn to face corner on last 8 cts 8 4x the music!"
• Connect to your class and create Performance
4:26 Instr (Synth) 8x8 A1 Bow Tie Run Combo 32 2x 3 by the way you use your voice, facial
4:50 Ref Do do do do 4x8 E Jumping Jack. Double Arm Reach Up 2 16x expressions and body. Match everything to the
music, so relax when the music relaxes, and lift
your vocals and energy when the music lifts.
• When the music drops in the Single Knee
Lift, connect to your participants and just chill
out. Lift your energy when music builds in the
Double Knee Lift, and use the lyrics, "Up turn
it up!" Then the Double Knee Crossover is a
great time to Shhhh and just let the music
speak. Use big smiles in the Bow Tie Run and
congratulate everybody in the Jumping Jack!

BODYATTACK 95 © Les Mills International Ltd 2016

 4 PLYOMETRIC No Alternative > 5:30 mins 4
SPORTS TRAINING
TRACK FOCUS OPTIONS SETUP MOTIVATION
I want my participants to understand that each Run – March or Jog
block of work gets progressively longer, and that • Run OTS – 4 blocks of max effort with • 4 monster sets of Lunges! You will need lots of
Plyometric Lunge – Step Knee or Alternating Lunge recoveries. Each round gets progressively motivational cues in sets 3 and 4 to keep your
they need to reach maximum effort in each block. 3-Step Run – 2 Side Steps or No Impact harder class with you and hanging on till the finish line
• Agility 3-Step Run – coach rhythm: 1, 2, hop, • Make sure you offer the options early on so
hop. Lift chest, hips square to front everyone feels successful, and give your class
MUSIC SEQUENCE/EXERCISE CTS REPS GEAR
• Athletic 3-Step Run – 1, 2, sit. Run, run, stop. permission to take the option at any stage of
0:00 Instr (Melody) 4x8 A Run OTS. RA 32 1 Bend your knee, push butt back. Foot to calf – the track – especially in the last few sets where
knee forward they will be wanting to stop
0:11 Instr (Melody) 4x8 B Agility 3-Step Run L, R. RA 8 4x • Power 3-Step Run – 1, 2, drop. Chest up, • The last 2 sets are a mind game! Check out
knee out, foot back, hips square to front. the filming video for examples of lots of great
0:22 Instr (Synth) 4x8 B1 Athletic 3-Step Run L, R. RA 8 4x 2 positive motivational cues from Dan: fight
Option
0:34 Ref Al-Al-ternative 4x8 B2 Power 3-Step Run L, R. RA 8 4x 3 • Single Plyometric Lunge – chest up, back for it, I believe in you, hang on, don’t give in,
straight, knee out; option stay with me, you’ve got this… get down, go!
0:45 Br There’s no other 1x8 C Hold 8 1 • Double Plyometric Lunge – coach rhythm: 1 Showing empathy with cues, such as: This is
0:48 Instr (Synth) 4x8 D Single Plyometric Lunge L, R. RA 4 8x 3 and 2. Long step back where you want to let go – don’t let go, are
another great way to motivate your class
1:00 Instr (Synth) 4x8 D1 Double Plyometric Lunge L, R. RA 8 4x • You’ll need to use your vocals and physical
1:11 Instr (Beat) 4x8 A Run OTS Recovery 32 1
INTENSITY performance to bring everyone with you. When
you yourself are working to your absolute limits,
• Hold – recover, the next set is longer! you will inspire the people in front of you to
1:23 Instr (Melody) 4x8 B Agility 3-Step Run L, R. RA 8 4x • Agility 3-Step Run – reinforce the rhythm – reach their maximum capacity too
1:35 Instr (Beat) 4x8 B1 Athletic 3-Step Run L, R. RA 8 4x 2 1, 2, hop, hop. Stay light on toes, breathe,
reset the posture
1:46 Ref Al-Al-ternative 4x8 B2 Power 3-Step Run L, R. RA 8 4x 3 • Athletic 3-Step Run – 1, 2, drop. 1, 2, 3. Sink PRESENTER TIPS
1:57 Br 1x8 C Hold 8 1 deeper, hips back, bend knee more. Sit low to
There’s no other create tension in the upper thigh This track is all about the Lunges! To ensure your
2:00 Instr (Synth) 4x8 D Single Plyometric Lunge L, R. RA 4 8x 3 • Power 3-Step Run – up, up, down. 1, 2, push. class gets the most out of these moves, set a goal
Hips back and drop down, bend knee and push for each set of work:
2:12 Instr (Synth) 4x8 D1 Double Plyometric Lunge L, R. RA 8 4x off the side of the foot. Stay low and drive wide
• Single Plyometric Lunge – drop the back Set 1 – set up the moves: rhythm of the exercises
2:23 Instr (Synth) 4x8 D Single Plyometric Lunge L, R. RA 4 8x and placement of the body; offer the options
knee more to stay down
2:35 Instr (Beat) 4x8 A Run OTS Recovery 32 1 • Double Plyometric Lunge – down, up. Push Set 2 – explain how to improve execution and
out of the front heel and use your glutes. Refer increase intensity
2:46 Instr (Melody) 4x8 B Agility 3-Step Run L, R. RA 8 4x to the feeling in the muscles: feel the burning
2:58 Instr (Beat) 4x8 B1 Athletic 3-Step Run L, R. RA 8 4x 2 in your legs, grab on to the burn! Set 3 – educate your participants on the benefits
• Single Plyometric Lunge – sink down and of the moves
3:09 Ref Al-Al-ternative 4x8 B2 Power 3-Step Run L, R. RA 8 4x 3 stay low in the legs. This is your endurance
3:21 Br There’s no other 1x8 C Hold 8 1 moment – fight for it! Set 4 – motivate!
3:23 Br (Synth) 4x8 D Single Plyometric Lunge L, R. RA 4 8x 3 It’s important that you have a shift in your vocals at
the end of every single block – don’t wait for the
3:35 Instr (Synth) 4x8 D1 Double Plyometric Lunge L, R. RA 8 4x end of the song to use your big motivating voice!
3:47 Instr (Synth) 4x8 D Single Plyometric Lunge L, R. RA 4 8x The Power 3-Step Run should be challenging
but you want to leave yourself somewhere to go
3:58 Instr (Synth) 4x8 D1 Double Plyometric Lunge L, R. RA 8 4x vocally – so use your physical athleticism to push
people in this move and save your vocal push for
4:10 Instr (Melody) 4x8 A Run OTS Recovery 32 1 the Lunges.
4:21 Instr (Synth) 8x8 B2 Power 3-Step Run L, R. RA 8 8x 4
4:44 Instr (Synth) 8x8 D Single Plyometric Lunge L, R. RA 4 16x

BODYATTACK 95 © Les Mills International Ltd 2016

 5 ATHLETIC STRENGTH Run It > 6:39 mins 5
COMBINATION OF UPPER & LOWER BODY STRENGTH TRAINING
SETUP MOTIVATION
TRACK FOCUS OPTIONS • 1-Legged Squat, Walk Hands to Plank • This track has a great driving beat so allow the
I want my participants to execute the Pushups All Pushups – On knees, toes or rest! Position – set posture first: abs braced, chest music to 'speak' so your class can experience
with great technique, and feel how the music up, knees soft, shoulders back and down, the feel of the song
creates the tension in the movements. weight back in heels. Coach the pattern: 1, • Give your participants permission to perform
2, 3, stop and hold. Option: both feet down Pushups on knees or toes, and they can slow
or balance on one knee. Abs braced, hips/ the movements down if they need to; the
MUSIC SEQUENCE/EXERCISE CTS REPS shoulders squuare to front
square important thing is to maintain great technique.
As Lisa says on the filming video: it doesn’t
0:00 Instr (Beat) 2x8 Set up 16 matter how fast or slow you go, it’s just
0:07 Instr (Beat) 2x8 1-Legged Squat L, walk hands to Plank position important that you keep moving – a better
Hold Plank working body never stops!
Walk hands back to stand 16 • The fast Pushups at the end of both blocks
are a great opportunity to use urgency and
0:14 Instr Run it 4x8 A 1-Legged Squat L, walk hands to Plank position 4 • Mountain Cli C
Climber & 2x Tricep
T Pushup motivate everyone to bust out as many reps
Hold Plank 4 Combo – 7 Mountain Climbers, 2 Tricep as they can. Make sure you pre-cue these in
Walk hands back to stand 8 2x Pushups. Count the Mountain Climbers down the last counts of the Pulse Squat, and then
to establish the rhythm. Mountain Climber – use references to time and inclusive cues to
0:29 Br 3x8 Transition to Tricep Pushup position 8 get everyone to the finish line: your last 15
Hold Tricep Pushup position 16 abs braced, hips down, back long and straight,
knee to chest. Tricep Pushup – hands under seconds, come on everybody, finish together,
Mountain Climber & 2x Tricep Pushup Combo keep moving!
shoulders, chest to elbow-height, elbows in;
0:32 Instr (Beat) 2x8 B MOUNTAIN CLIMBER & 2X TRICEP PUSHUP COMBO option to slow down • Refer to the internal feelings of satisfaction
7x Mountain Climber 8 • Wide Chest Position & Drop Combo – say we gain from pushing to the end: feel your
2x Tricep Pushup 8 1x as little as possible here – just cue the strength as you push through the challenges!
movement: hands wide, weight forwards, abs
0:47 Instr (Rhythm) 4x8 B Mountain Climber & 2x Tricep Pushup Combo 16 2x braced. Down – stop – press – hold – hold at
1:02 Instr Drop the 8x8 B Mountain Climber & 2x Tricep Pushup Combo 16 4x the bottom PRESENTER TIPS
beat_ • Chest Pushup from the Bottom – up, down,
up down. There’s a short pause at the bottom This track is all about feeling the music. Don’t
1:32 Instr (Beat) 4x8 C Move hands wide 7 before you push up over-coach the choreography – say only what you
Drop to bottom Pushup position 1 • Bottom Half Pulse Squat – feet wide, knees need to, then allow the music to be heard and
Hold 7 out, back straight. Use the last 16 counts to tell let it drive the movements. For example, in the
Press up 1 the class about the fast Pushups: hands wide Mountain Climber/Tricep Pushup Combo, count
Hold 7 or narrow – as many as they can! the reps to set up the pattern, then cue technique,
Drop down 1 • Fast Single Pushup – as many as you can – then simply feel the music. Similarly in the Chest
Hold 8 hands wide or narrow, knees or toes Pushup from the Bottom, you don’t need to count
down the beats; just say “drop – hold” and allow
1:46 Instr (Rhythm) 8x8 D Chest Pushup from the bottom 4 16x the music to take the lead.
2:16 Instr (Synth) 4x8 E Hold Pushup at the bottom 16
Transition up 8 INTENSITY Be sure to coach the rhythm from the 'down' to
Set feet wide 8 • 1-Legged Squat, Walk Hands to Plank the 'up' in the Chest Pushup from the bottom as
Position – keep the supporting leg bent and participants will naturally want to move from the
2:31 Instr (Synth) 8x8 F 4x Bottom Half Pulse Squat. Hands on Thighs 8 top to bottom. You want them to feel the small
4x Bottom Half Pulse Squat. Hands Forward 8 hips square to front
• Mountain Climber & 2x Tricep Pushup pause at the base of the move where we hold the
4x Bottom Half Pulse Squat. Open Chest 8 tension in the muscles.
4x Bottom Half Pulse Squat. Hands Up 8 Combo – improve execution by reminding
Hold Bottom Half Squat 32 participants to stay strong through their core
Transition to Pushup position on last 4 cts and to keep their hips still. Increase intensity
by bringing the knees closer to chest and keep
3:00 Instr (Beat) 4x8 G Fast Single Pushup – hands narrow or wide 32 the elbows in for the Pushup
• Wide Chest Position & Drop Combo – feel
30-MINUTE EXPRESS VERSION FINISHES HERE the strength in your upper body
3:15 Instr 53x8 REPEAT A – G (1-Legged Squat R) • Chest Pushup from the Bottom – show me
the pause at the bottom. Wait – go!
• Bottom Half Pulse Squat – stay controlled
EXPRESS VERSION through your upper body, shoulders back and
Alternate the 1-Legged Squat L, R down
• Fast Single Pushup – go for it!

BODYATTACK 95 © Les Mills International Ltd 2016

 6 RUNNING Good To Be Alive (Hallelujah) > 4:43 mins 6
AEROBICS, SPORTS & STRENGTH TRAINING
TRACK FOCUS OPTIONS SETUP CONNECTION
I want my participants to feel the dynamic Run – Walk
• Track Intro – second cardio block where we • This track is the celebration of the workout! The
movement through the hips in the Single Sprinter mix body-weight training with cardio halfway point of the class is the perfect time
Power Knee. • Run OTS – Shake out, have a drink if you need to bring everyone together and enjoy the good
to, relax, come back in vibes of the music. Sing the chorus, play with
MUSIC SEQUENCE/EXERCISE CTS REPS GEAR • Single Sprinter Power Knee – 8 Sprinter the Double Hop and enjoy the great relaxed
Power Knees. Down, up, down up quickly; it’s feeling of the lift as you run into the center –
0:00 Instr 8x8 Run OTS. RA 64 1 a fast dynamic knee. Half Lunge and a fast use the "Hallelujah" lyric
rive. Weight in tthe front heel, kknee out,
knee drive. • Share the sweet love of the class, smile, and
0:23 V1 _ I been 8x8 A Single Sprinter Power Knee L. RA 4 chest up bring everyone to a happy place in the Run
Single Sprinter Power Knee R. RA 4 8x F & B. The only serious part of this track is the
0:47 Br 1x8 B Run OTS. RA 8 Single Sprinter Power Knee.
• Make sure you let the music speak when you
DOUBLE HOP, RUN & SWING COMBO repeat the Double Hop. Set up the pattern
0:50 QC _ Good good good 4x8 C Double Hop L, R x4. Relaxed Arms 16 again, and then just play with the participants.
Run F. RA 8 • Doublee Hop
Hop, Run & S Swing Combo – side to Get ready for the sports training track!
Swing B. RA 8 side, light on your feet, 8 Runs forward, swing
DOUBLE HOP, RUN & SWING COMBO 2 back. Chest up, abs braced
1:02 C _ Good good good 8x8 C1 Double Hop L, R x4. Double Bicep Curl 16 • Circle Run – stretch it out, use the whole PRESENTER TIPS
Run F. RA 8 room; power-walk if you want to; stay nice
and relaxed The Single Sprinter Power Knee is the focus move
Swing B. RA 8 2x of this track so you want to coach this really well.
1:25 Instr (Melody) 8x8 D Circle Run clockwise 64 Focus on speed by using your glutes and hips as
you drive the knee up – it’s a dynamic, powerful
Slow down and face center on last 8 cts INTENSITY movement.
1:49 V2 _ I was 8x8 A Single Sprinter Power Knee. RA 4 • Single Sprinter Power Knee – use your butt
Single Sprinter Power Knee other and your hips to drive the knee up fast – pump Mix up your energy to complement the moves
side. RA 4 8x the knee, drive out from your heel and the music. Step into the training zone when
2:13 Br 1x8 B Run OTS. RA 8 1 • Educate your participants about the benefits of you teach the Power Knee and be a little more
the Single Sprinter Power Knee – training us assertive in your delivery. When you teach the
2:16 QC _ Good good good 4x8 C Double Hop, Run & Swing Combo 32 to move with speed and control Double Hop, Run & Swing Combo, hold back on
2:28 C 8x8 C1 Double Hop, Run & Swing Combo 32 2x 2 • Double Hop, Run & Swing Combo – use your the first Double Hop, then lift your energy on the
_ Good good good second and third hops to create the celebratory
arms, up and down
2:51 Instr (Melody) 8x8 D Circle Run anticlockwise 64 • Circle Run – stretch out the legs, start to feel!
Slow down and face center on last 8 cts move quicker, move the arms forward and
back
3:15 V3 _ I almost can 8x8 A Single Sprinter Power Knee. RA 4
Single Sprinter Power Knee other BODYATTACK FLASH
side. RA 4 8x SINGLE SPRINTER POWER KNEE
3:39 Br 1x8 B Run OTS. RA 8 1
3:42 QC _ Good good good 4x8 C Double Hop, Run & Swing Combo 32
3:54 C _ Good good good 8x8 C1 Double Hop, Run & Swing Combo 32 2x 2
4:17 Instr 8x8 D Circle Run clockwise 64 2/3

BODYATTACK 95 © Les Mills International Ltd 2016

 6 RUNNING SMALL-ROOM OPTIONS Good To Be Alive (Hallelujah) > 4:43 mins 6
AEROBICS, SPORTS & STRENGTH TRAINING
MUSIC SEQUENCE/EXERCISE CTS REPS GEAR

0:00 Instr 8x8 Run OTS. RA 64 1

0:23 V1 I been 8x8 A Single Sprinter Power Knee L. RA 4
Single Sprinter Power Knee R. RA 4 8x
0:47 Br 1x8 B Run OTS. RA 8
DOUBLE HOP, RUN & SWING COMBO
0:50 QC _ Good good good 4x8 C Double Hop L, R x4. Relaxed Arms 16
Run F. RA 8
Swing B. RA 8
DOUBLE HOP, RUN & SWING COMBO 2
1:02 C _ Good good good 8x8 C1 Double Hop L, R x4. Double Bicep Curl 16
Run F. RA 8
Swing B. RA 8 2x
1:25 Instr (Melody) 8x8 D High Knee Run OTS. RA 64
1:49 V2 _ I was 8x8 A Single Sprinter Power Knee. RA 32
Single Sprinter Power Knee other
side. RA 32 2x
2:13 Br 1x8 B Run OTS. RA 8 1
2:16 QC _ Good good good 4x8 C Double Hop, Run & Swing Combo 32
2:28 C _ Good good good 8x8 C1 Double Hop, Run & Swing Combo 32 2x 2
2:51 Instr (Melody) 8x8 D High Knee Run OTS. RA 64
3:15 V3 _ I almost can 8x8 A Single Sprinter Power Knee. RA 4 8x
Single Sprinter Power Knee other
side. RA 32
3:39 Br 1x8 B Run OTS. RA 8 1
3:42 QC _ Good good good 4x8 C Double Hop, Run & Swing Combo 32
3:54 C _ Good good good 8x8 C1 Double Hop, Run & Swing Combo 32 2x 2
4:17 Instr 8x8 D High Knee Run OTS. RA 64 2/3

BODYATTACK 95 © Les Mills International Ltd 2016

 7 AGILITY Nervous Breakdown vs. Pump It Up > 4:47 mins 7
SPORTS TRAINING
TRACK FOCUS OPTIONS SETUP MOTIVATION
I want my participants to understand that they are Side Bounce combo – No impact, 2 Steps, Walk
training reaction time in the Side Bounce combo, • Track Intro – agility training, time to focus on • Connect with individuals and congratulate them
or March OTS direction, reaction time and speed on fast feet in the Ladder Run
and speed in the Ladder Run Combo. Ladder Run Combo – all walking, no running • Bounce OTS – watch this: Side Bounce, Run • In the Change Sides, create connection by
Forward, freeze, Run Back, Squat getting people to high five and use the lyrics,
MUSIC SEQUENCE/EXERCISE CTS REPS GEAR • Side Bounce Combo – coach direction and "Are you ready?"
rhythm: 3 Side Bounce, 3, 2, run forward – • Remember to keep it playful – Track 7 is not
0:01 Intro Please make 4x8 Split the room 32 1 stop, run back and Squat. Option to stay low. a peak track! Have fun, keep it energetic, but
some Feet wide, narrow, then wide again your coaching should not be aggressive; there
• Ladder Run OTS – speed training: go fast out should be a clear difference between this track
0:13 Ref Put your 4x8 A Bounce OTS 32 and in. Preview the combo and Track 9
hands Side Bounce, Run F&B, Drop Squat Combo • Ladder Run Combo – coach direction first • On the filming video, Dan increased
on last 16 cts for 2 sets – then knees up on High Knee everybody’s speed with cues like: It’s a game
SIDE BOUNCE, RUN F&B, DROP SQUAT COMBO 2 Runs and fast Ladder Run. Out, in. Turn – go! of cat and mouse – try and catch me! Let’s
0:24 Instr Love _ 16x8 B Side Bounce. Relaxed Arms 4 Wait… stay on your toes, fast feet. When you create some international competition! What
Run F – stop. RA 4 turn around, bring your knees up higher. Chest will you say in your class to challenge people
Run B. RA 4 up. Don’t turn to run back too early – hold to go faster?
Drop Squat, stand halfway up – feet stay wide 4 the class OTS if they reach the middle, then
Repeat to R 16 4x accelerate back to their spot and steady on the
High Knee Run PRESENTER TIPS
1:11 Ref Please make 4x8 C Jog OTS & interact, or change sides 32 1 • Side Bounce Combo with Touch Down –
some chest up; abs braced; shoulder/hips square to Use the first round to set up the pattern for the
1:23 Ref Put your 4x8 A Bounce OTS 32 front; hinge at hip to reach towards floor Side Bounce combo, and simply focus on getting
hands Ladder Run Combo everybody to move in the right direction. Keep
repeating “3, 2, 1, forward, stop, back” until
LADDER RUN COMBO 3 INTENSITY everyone has got it!
1:35 Instr Love _ 16x8 D Ladder Run F – turn 180° on last 2 cts 16
8 • Bounce OTS – take feet wider, bend your The second set is your opportunity to tell your
Run back to spot – turn 180° on last 2 cts knees and jump. More speed and power in
High Knee Run OTS. RA 8 4x class HOW to increase intensity and WHY. In the
this round! Squat, we add depth and power for explosive
2:22 Ref Please make 4x8 C Jog OTS & interact, or change sides 32 1 • Side Bounce Combo with Touch Down – training. In the Ladder Run, we train off the beat to
some push across low, take big steps forward and engage our fast-twitch muscle fibers and improve
back with a low powerful drop. When you touch our speed.
2:34 Ref Put your 4x8 A Bounce OTS. Relaxed Arms 32 down, keep your back straight. Drop and touch.
hands Drive you heels into the floor as you drop and
2 as you lift
2:46 Instr Love _
SIDE BOUNCE, RUN F&B, DROP SQUAT COMBO
16x8 B1 Side Bounce. Relaxed Arms 4 • Ladder Run Combo – go faster than the BODYATTACK FLASH
Run F – stop with reach towards floor. RA 4 music! You don’t have to move too far forwards LADDER RUN COMBO
Run B. RA 4 on the Ladder Run – quickly accelerate back to
Drop Squat with reach towards floor – feet stay 4 your spot. Knees up, pump your arms!
wide
Repeat to R 16 4x
3:33 Ref Please make 4x8 C Hold. Recover 32 1
some
3:44 Ref Put your 4x8 A Bounce OTS. Relaxed Arms 32
hands
3:56 Instr Love _ 16x8 D Ladder Run Combo 32 4x 3

BODYATTACK 95 © Les Mills International Ltd 2016

 8 INTERVAL One Call Away > 5:12 mins 8
AEROBICS TRAINING
TRACK FOCUS OPTIONS SETUP PRESENTER TIPS
I want my participants to have fun and feel Run – March or Jog
connected to the music. Side Flick – Side Tap • Run OTS – relaxed run Make this all about the people in front of you! Keep
Superman – 4 Side Steps • Side Flick – right, left. Reset posture: lift up them engaged, energized and fully in the moment,
Kicks – Tap or Low Kick tall, brace abs. Option so you can challenge them when you hit the big
• Jumping Jack & Superman Combo – count peak of Track 9. A great way to create connection
8, 7, 6… Superman to your right, 4 back. is to show your own enjoyment of the moves, the
MUSIC SEQUENCE/EXERCISE CTS REPS GEAR 8 Jumping Jacks. Option music, and of being in the moment with your class.
• Run & Kick Combo – reach and run; single
0:00 Intro 4x8 A Run OTS. RA 32 1 kick here, back straight when you kick. Option
0:11 Instr (Synth) 4x8 A1 Run OTS. Open Arm Chest Clap 32
0:23 Ref Oohhh 4x8 B Side Flick L, R. Straight Arm Side Raise 4 8x INTENSITY
JUMPING JACK & SUPERMAN COMBO 3 • Side Flick – keep upper body still and create
0:35 QC I’m only one 4x8 C 8x Jumping Jack. Double Arm Side Raise 2 8x more tension in arms and legs
4x Superman L, R. Diagonal Arm Punch 8 2x • Jumping Jack & Superman Combo – drop
0:46 C I’m only one 8x8 C Jumping Jack & Superman Combo 32 2x down into your legs; bend and push in the
Superman
RUN & KICK COMBO • Run & Kick Combo – reach higher, kick to
1:10 Ref Oohhh 8x8 D Run F. Double Arm Reach Up x4 8 hip-height
Single Kick L, R x2. Single Arm Punch F 8
Run B. Double Arm Reach Up x4 8
Single Kick L, R x2. Single Arm Punch F 8 2x CONNECTION
1:34 V2 Call me 4x8 A Run OTS. RA 32 1 • This song is perfect for Track 8! Hook into the
positive message of the lyrics and bring out
1:45 Call me 4x8 B Side Flick L, R. Straight Arm Side Raise 4 8x 2 the Superman theme of the song as Mike did
1:57 C I’m only one 8x8 C Jumping Jack & Superman Combo 32 2x 3 on the video: "I just want to see you smile…
I’ll be there to save the day… come on come
2:21 Ref Oohhh 8x8 D Run & Kick Combo 32 2x on come on!"
2:44 V3 _ Come along 24x8 REPEAT SEQUENCES A – D • Once you have everyone moving safely and
effectively, find space to let the music speak
3:55 Rep _ I’ll be strong 4x8 A Run OTS. RA 32 1 and to show your personality. How will you
4:07 QC I’m only one 4x8 A1 Run OTS. Open Arm Chest Clap 32 2 create connection with your participants in
your class?
JUMPING JACK & SUPERMAN COMBO 3
4:19 C I’m only one 8x8 C 8x Jumping Jack. Double Arm Reach Up 16
4x Superman L, R. Diagonal Arm Punch 16 2x
4:42 Instr 8x8 E Single Kick L, R. Single Arm Punch F 4 16x

BODYATTACK 95 © Les Mills International Ltd 2016

 9 POWER Get Loose > 6:25 mins 9
AEROBICS & SPORTS TRAINING
TRACK FOCUS SETUP OPTIONS
I want my participants to understand the different options for the Mixed Training blocks and feel positive about High Knee Run – Jog or March
their level. The most important thing is to keep going! • Run OTS – time to train: 3 Mixed Training
blocks to smash your personal best! Straight Jump or Tuck Jump – No impact/no Jump
• Single Knee Lift – abs braced; upper body
MUSIC SEQUENCE/EXERCISE CTS REPS GEAR still and upright. Active recovery
• Single Knee Lift Bicep Curl – stay square to MOTIVATION
0:00 Instr 4x8 A Run OTS. RA 32 1 front; knees to hip-height • This track is tough, so it’s vital that you clearly
0:11 Instr (Techno) 4x8 B Single Knee Lift L, R. Relaxed Arms 4 8x • Single Knee Lift Double Arm Pull Down – state the levels for the Mixed Training blocks,
straight back. Start to build – lift the energy: and that you sell each option as equally valid.
0:22 Instr (Techno) 4x8 B1 Single Knee Lift L, R. Single Arm Bicep Curl 4 8x 2 long arms, long reach, drive the knee in This is particularly relevant in the last block,
Raise arms on last 8 cts • Ski Jump – right, left, right. Feet apart, bend when everybody will be fatigued and wanting
knees, hips square to front to opt out. As Mike says on the filming video,
0:34 Instr (Techno) 4x8 B2 Single Knee Lift L, R. Double Arm Pull Down 4 8x 3 • Squat Jump – 6 Squat Jumps, down, up. "It doesn’t matter where you train, just that you
0:45 Instr (Accent) 4x8 C Double Ski Jump L, R. Ski Pole Arms 8 4x 2 Knees out, hips back, chest up train as hard as you can – deal?" Squat, Jump
• MIXED TRAINING BLOCK 1 – cue direction, or Tuck – you choose!
0:57 Instr (Build) 4x8 D Squat Jump 4 6x 3 use big visuals to direct the class and use
Hold Squat down 8 • Facilitate recovery in the easy Single Knee Lifts,
numbers: Mixed Training 1. Turn to the corner, and identify the points at which to drive the
MIXED TRAINING 1 run, back, 3 Squat Jumps. Run to the left, run workout hard. Allow everyone to pull back at
1:08 When the 16x8 E High Knee Run to corner L. RA 8 back. 3 Squat Jumps. 3, 2, 1, hold – turn – the start, then keep lifting the intensity through
beat drops _ High Knee Run B. RA 8 run. Keep the knees soft. Option. the moves. Find another level when you hit the
3x Squat Jump 12 • High Knee Sprint – bring the class in together. Sprints and bring everyone with you to the end:
Hold Squat down 4 Run to the front – fast! Sprint, everything you’ve got to the finish line.
Repeat to R corner 32 2x
1:54 Instr (Fast beat) 4x8 F High Knee Sprint F. RA 32 4 INTENSITY PRESENTER TIPS
2:06 Instr 24x8 REPEAT SEQUENCES A – D • Single Knee Lift – active recovery. Abs This track is all about the choices for the Mixed
MIXED TRAINING 2 3 braced; upper body still and upright. This Training blocks. It’s less important which level
3:15 When the 16x8 E1 High Knee Run to corner L. RA 8 round, you choose where to work people are working at, and more important that
beat drops _ High Knee Run B. RA 8 • Single Knee Lift Bicep Curl – lift the knee they just keep going! Everyone should know that
2x Squat Jump 8 higher with stronger arms they can choose their own level, and there are
1x Burpee with Straight Jump 8 • Single Knee Lift Double Pull Down – feel the more advanced options if they wish to take them.
Repeat to R corner 32 2x strength in the pull: reach to the ceiling, grab
and pull, drive the knee Be very clear about the moves and directions in
4:01 Instr (Fast beat) 4x8 F High Knee Sprint F 32 4 • Ski Jump – sink the hips back to get more the Mixed Training blocks of work. Set up the High
4:12 Instr (Quiet) 4x8 A Run OTS Recovery. RA 32 1 power in the legs Knee Runs and the Squat Jumps with absolute
• Squat Jump – down, up, drop lower to push clarity. When you coach Mixed Training Block 2,
4:24 Instr (Techno) 4x8 B Single Knee Lift L, R. Relaxed Arms 4 8x higher state the different options for this block clearly,
4:35 Instr (Techno) 4x8 B1 Single Knee Lift L, R. Single Arm Bicep Curl 4 8x 2 • MIXED TRAINING BLOCK 2 – option to add a and do this again when you offer the option of the
Raise arms on last 8 cts Burpee. Burpee: brace as you jump back, feet Tuck Jumps in Mixed Training Block 3.
wide in the Squat. High Knee Run: Pick the
4:47 Instr (Techno) 4x8 B2 Single Knee Lift L, R. Double Arm Pull 4 8x 3 knees up, drive the arms
Down • High Knee Sprint – 10 seconds! Hustle! BODYATTACK FLASH
4:58 Instr (Accent) 4x8 C Double Ski Jump L, R. Ski Pole Arms 8 4x 2 MIXED TRAINING
5:10 Instr (Build) 4x8 D1 Squat Jump with Tuck Jump 4 6x 3
Hold Squat down 8
MIXED TRAINING 3
5:21 Instr When the 16x8 E2 High Knee Run to corner L. RA 8
beat drops _ High Knee Run B. RA 8
2x Squat Jump 8
1x Burpee with Tuck Jump 8
Repeat to R corner 32 2x
6:07 Instr (Fast beat) 4x8 F High Knee Sprint F. RA 32 4

BODYATTACK 95 © Les Mills International Ltd 2016

10 CORE This Is What You Came For > 4:45 mins 10
CORE STRENGTH
TRACK FOCUS OPTIONS SETUP MOTIVATION
I want my participants to understand how to Bolt Plank – On knees
execute the Bolt and learn that the different Foot Stomp – No stomp • Bolt – push bac
back,
ck, hold.
d Hipss down when yoyou • This track has it all! The Bolt overloads the
exercises target all the muscles of the core, plank, abs bra
aceed, hands un
braced, nder shoulders. Pull
under shoulders, back, glutes and hips while the
providing functional strength. bladess back. Option:
shoulder blades Optionnn: On knees Crunches hit the abs and the Cross Crawl
targets the obliques. Help your class to perform
these exercises correctly by explaining where
the work should be felt.
MUSIC SEQUENCE/EXERCISE CTS REPS • Motivate your class by telling them the
• Bolt & Stomp Combo – back, forward, stomp, benefits of Core training for Performance
0:00 V1 _ Baby 4x8 Transition to floor 32 stomp. Squeeze butt and use your glutes to lift in BODYATTACK. As Dan says on the video:
0:15 Ref You 8x8 A Bolt Plank 8 8x legs. If your hips are twisting or lifting, lose the "We want to chisel the obliques for functional
Foot Stomp L, R on last 4 cts Stomp and just hold the Plank strength – so we can leap higher, sprint faster,
• Triple Pulse Crunch – 3, 2, 1, release. Lift and create bigger jumps with these reactive
BOLT & STOMP COMBO heels, fingertips to temples, squeeze ribs to muscles."
0:46 Ref You 8x8 B Bolt Plank 4 hips • Use lots of positive encouragement to keep
Foot Stomp L, R 4 8x • Cross Crawl – front, back, cross, cross. everyone working towards the finish line: Stay
0:46 Ref You 4x8 B Bolt & Stomp Combo 16 2x Shoulder to opposite knee. Option: Tap feet in this… you can do it… only 4 to go!
down or extend legs for more resistance to
1:17 V2 _ We go faster 2x8 Roll over and set up Triple Pulse Crunch 16 8x your core
1:25 _ Who knows 4x8 C Triple Pulse Crunch with feet on floor. • Bridge – squeeze butt, push your heels into PRESENTER TIPS
Fingertips to temples 8 4x the floor, lift chest towards chin
The focus move for this track is the Bolt for
1:48 _ Baby 4x8 C1 Triple Pulse Crunch with knees over hips awesome integrated training!
Fingertips to temples 8 4x INTENSITY Be very clear on the placement of hands, hips and
Cross Crawl on last 4 cts
• Triple Pulse Crunch – lift your shoulder shoulders in the Bolt – your class should have
2:03 Ref You 4x8 D Cross Crawl L, R. Fingertips to temples 8 4x blades right off the floor for more intensity, eye their hips down with a strong ab brace in Plank.
2:19 Ref You 4x8 D Cross Crawl L, R. Fingertips to temples 4 8x gaze to top of knees Make sure you provide the option to lose the
• Cross Crawl – rotate around the spine as you Stomp and just hold the Plank if they can’t perform
2:34 _ Baby 4x8 E Bridge 32 twist, to target the obliques this move with good form.
2:49 _ Baby 4x8 C1 Triple Pulse Crunch with knees over hips • Bolt & Stomp Combo – bring your body
Fingertips to temples 8 4x weight over your arms to intensify the burn This is a beautiful song so don’t over-coach it. Say
Cross Crawl on last 4 cts in your abdominals. Straight arms, back – only what needs to be said, and then allow the
forwards – hold. No arching through your back, music to be heard!
3:05 Ref You 8x8 D Cross Crawl L, R 8 8x stay strong through your mid-section. Push
3:36 V3 _ Baby 4x8 F Roll over and set up Plank position 32 your palms into the floor and engage your lats
to stabilize you BODYATTACK FLASH
3:53 _ Baby 4x8 A Bolt Plank 8 4x BOLT & STOMP COMBO
4:09 Ref You 8x8 B Bolt & Stomp Combo 8 8x

BODYATTACK 95 © Les Mills International Ltd 2016

11 COOLDOWN Can’t Stop The Feeling! > 3:56 mins 11
TRACK FOCUS SETUP
I want my participants to leave class feeling awesome
about their efforts in BODYATTACK today! • Lead your class through the stretches and
congratulate them on their achievements in
class today
• Use the lyrics and hook into the good feeling
MUSIC SEQUENCE/EXERCISE CTS of the song!
0:00 Intro 2x8 Transition to floor 16
0:08 V1 Feeling inside 4x8 Kneeling Adductor Stretch L 32
0:25 Ref Sunshine in my 4x8 Kneeling Soleus Stretch L 32
0:41 Ref Lights when everything 4x8 Standing Calf Stretch R 8
Tricep Stretch R 24
0:59 C Nothing I can see 4x8 Standing Quad Stretch R. L arm out to side 32
1:15 Rep Feeling 2x8 Standing Hamstring Stretch L 16
1:24 V2 _ Oooh 4x8 Kneeling Adductor Stretch R 32
1:41 Ref Sunshine in my 4x8 Kneeling Soleus Stretch R 32
1:58 Ref Lights when everything 4x8 Standing Calf Stretch L 8
Tricep Stretch L 24
2:15 C Nothing I can see 4x8 Standing Quad Stretch L. R arm out to side 32
2:32 Rep Feeling 2x8 Standing Hamstring Stretch R 16
2:40 Rep Feeling 1x8 Squat. Elbows on thighs 8
2:45 Rep Feeling 1x8 Roll Up 8
2:49 Instr (Low) 2x8 ITB Stretch L 16
2:58 Instr (Beat) 2x8 ITB Stretch R 16
3:06 Rep Feeling 11x8 Congratulate! 88

BODYATTACK 95
INSTRUCTOR TABATA
WORKOUT
20 0N, 10 OFF – 12 INTERVALS
MOVE 1: Burpee with Tuck Jump = Track 9
MOVE 2: Bolt & Stomp Combo = Track 10

BODYATTACK 95 © Les Mills International Ltd 2016