Category Archives: Fitness and Yoga

Party Monster – Review of Les Mills Body Combat release 65

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The third of the “new look” Body Combat releases sweeps in and annihilates arms and legs across the world.

And people are getting used to the new structure which I described in my last review as follows:

  • Warm ups so intense you feel you should warm up before the warm up.
  • A “press ups” section in track 4 .
  • High Intensity Interval Training (i.e Insanity or Metafit) masquerading as Body Combat in Track 5.
  • A cutting back on “sing along songs” replaced with driving lyric free music, or at least repetitive lyrics. 

In addition I’ve noticed that Track 6 is usually an intense leg conditioning capoeira workout. From the Muay Thai track onwards we return to the more traditional approach, for example Track 8 is a sing along euphoric punching epic.

Release 65 is easy to learn. There are a few instances of difficult timings but overall the choreography is simple. But I’ve realised in this new format we instructors have to work harder, despite that simplicity, to motivate participants. Especially during the more intense leg conditioning sections.

Let’s have a look at the tracks (You can click on the links to listen to the tracks on Amazon).

Review of Les Mills Body Combat release 65

Upper Body Warm Up – We Came To Bang Feat.Luciana (radio edit) – 3LAU feat. Lucianna

A couple of slow jab crosses and we’re full on into fast jabs followed by fast upper cuts and our first combination. Straight in and taking no prisoners. The double hook and pulse again pushes the intensity early on. I am a fan of latching on to lyrics in my presentation and I wonder whether Dan and Rachael are referring to their new approach to Body Combat here?

“This could be the start of something new. This could be the moment we break through”
Hand up anyone who used the chorus lyrics?
“Walk like a model. Dance like a stripper”

Lower Body Warm Up – Levels(VIP Mix) – Pukka Moves

At the Quarterly Workshop, where we instructors learn the moves, the trainer laboured the cues for the new move in this section. We have to lift out toes and pivot on our heels in the “Quarter Turn Squat” to protect our knees. So important to keep our participants safe, I’ve been eagle-eyed in this technique. A tough move so early in the class.

I like the contrast of the side kick repeater and the normal side kick and pulse. Don’t you just feel able to kick harder in the latter having experienced the former.

Combat 1 – Ah Yeah So What(Radio Edit) – Will Sparks feat. Wiley & Elen Levon

An exhausting blur of endless jump front kicks. Eighty. Count them. Eighty jump kicks must be a record for Body Combat. And those blocks of 8 hard-core jump kick repeaters pump up the heart rate.

Traditionally we’ve seen jump kicks in track 4. Possibly with a maximum of 16 in a track. Moving them to track 2 when we are still fresh (though arguably still warming up so be careful) is sensible.

We have seen jump kick repeaters before in Body Combat if anyone thinks this is a new innovation. Back in release 34.

Power Training 1 – Lifting Me Higher (Back to 97 Mix) – Dougal & Gammer

One of the simplest power tracks ever. Three rounds of jabs and upper cuts split up by one simple punching combo. Easy to learn. Easy to teach with a focus on building up three levels of intensity.

  • Round One: Learn it.
  • Round Two: Burn it.
  • Round Three: Go Mental.

Combat 2 – Enemies – Shinedown

The “Cold Cruel Harsh Reality” of this track is more relentess effort driven by a catchy rock song. After a flurry of back kicks, knee strikes and front kicks, we revisit the side kick repeater and side kick  pulse contrast from the warm up. Then down on to the floor for the first round of press ups. Start at the bottom for a few reps. Press ups and shoulder taps. Then single press ups.

Collapse and groan before realising that you have to get back on to your feet and repeat everything. This is my favourite of the new style track 4s so far.

Power Training 2 – No Problem – Chase & Status

Another simple upper upper hook combo building to a never-ending burst of single hooks. Add in a made up count down (e.g. 99, 98,97,96) and see the look of shock on the people’s faces.

After two rounds of punches, and a sneaky 15 second sprint before each round we leave Body Combat behind and the class becomes High Intensity Interval Training. Hellishly hard squat jumps might blast the heart rate, beast the legs and leave you breathless. But do they have a place in a Body Combat class?

It’s one of the features of the new direction. Dan and Rachael want us to “train” like martial artists as well as pretend to “fight” like martial artists. This is the crux for participants either loving or hating the new direction. If you make that mental leap from “fighting” to “training” and accept it then the squat jumps definitely have a place.

Combat 3 – The Day is My Enemy – The Prodigy

I found the timing tricky in this difficult capoeira leg conditioning track at first. After those squat jumps participants are breathless. Maybe getting exhausted. The depth of work in this track is a big ask and requires motivation and clear cues. We revisit the quarter turn squat and have to keep an even closer eye on technique to keep people safe.

Awesome driving techno music pushes us through the pain.

Muay Thai – Party Monster – Groove Moves

Recent Muay Thai tracks attracted comments they were too repetitive. Party Monster breaks the trend by chucking variety in our faces. Several combos and knee strike combinations before the long end section of cardio busting running man knees. Great music to, “We have an ARRRRRMY!”

Power Training 3 – Heart Bleeds – Re-Con & Demand Feat Mandy Edge

A typically upbeat, long and tough finale to the cardio section of the class. Simple moves again and focus on levels of intensity. Work hard and earn those skipping breaks before letting your knees up your nose for more.

The last block moves from single jabs, to triple jabs, mixing singles and triples and finally back to singles might be the best last section for many releases.

Conditioning – Black and Blue (Smackdown) – Long Hawke

Three tough core conditioning exercises repeated to muscle exhaustion set to a great sing along rock song. “Oh Oh Oh Black and Blue.” Is just how we feel. Just under three minutes of core blasting results.

Cool Down – Love Me Anyway – Ginny Blackmore

No katas. Just stretching. But the song is gorgeous and the box split (can you do the full split?) is an exquisite move. A lovely way to calm down, get your breath back and recover. Boy do we need it.

So a great release. Perhaps the best of the new direction. I still miss the odd fun track though we are getting and updated version of “Pirates of the Caribbean” in the next release. Participants are warming to the format though fetching and putting away mats for the press ups in track 4 is still an issue.

Beyond that Body Combat release 65 gets results. How sore were your DOMS the day after you first tried it?

Now it’s your turn:

Do you agree with my review of Les Mills Body Combat release 65? Why not comment below. And do please share using the social media buttons.

Out Now: Track List for Les Mills Body Combat release 66

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Here it is.

The Track List for Les Mills Body Combat release 66.

Do you want to know? Fancy spoilers? You can find the track list for Les Mills Body Combat release 66 below.

Look away now if you don’t want spoilers.

Les Mills Body Combat release 66

Coming to a fitness club near you in January 2016.

As always thanks to Simon Philp for finding this list first. Check out his blog  – you’ll find much more Les Mills stuff here!

Now it’s your turn:

What do you think of the Les Mills Body Combat release 66 tracklist? Please leave a comment and share your thoughts.

Listen on Amazon:

If you want more spoilers you can click on the links above to see the music on Amazon. They won’t be exactly the same mixes because Les Mills often edit the tracks, and some are Les Mills cover versions and not available commercially.

It’s Here: Tracklist for Les Mills Body Balance release 71

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It’s here. It’s out already.

I haven’t posted my review of the current Body Balance release yet. And here is the track list for Les Mills Body Balance release 71. We’ll get to see this in January 2016.

If you don’t want spoiling DON’T READ any further. Otherwise have a look.

Les Mills Body Balance release 71

Now it’s your turn:

What do you think of the Les Mills Body Balance release 71 track list? Leave a comment and share your thoughts.

Listen on Amazon:

If you want more spoilers you can click on the links above to see the music on Amazon. They won’t be exactly the same mixes because Les Mills often edit the tracks, and some are Les Mills cover versions and not available commercially. But it will give you a good feel for what’s on its way.

Praise You – Review of Les Mills Body Balance release 69

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Another Body Balance release and soon I’ll have been teaching this programme for 10 years.

I’ve experienced some exceptional releases. Some average and the occasional clunker.

Release 69 isn’t exceptional nor is it a clunker. It bursts in on us with a Tai Chi warm up trying to be a full on work out. After, it settles into a mellow pace with decent challenges before drifting off and leaving us to chill to the ever popular piano notes of Stanton Lanier.

I’m enjoying teaching number 69 and people like the music and the moves. It’s a safe release. Pleasant but average. Mildly quirky but underwhelming.

Review of Les Mills Body Balance release 69
Let’s have a look at the tracks.

Tai Chi Warm Up – Praise You – Fatboy Slim

Les Mills used this song as a back track (I think) back in the 30s or 40s. Uptempo. Catchy with a solid beat. Doesn’t feel like Tai Chi at all until we slow down into arm circles near the end. Almost an aerobics warm up it grabs you by the shoulders, shakes and pushes you.

Praise you gets my vote for the most energetic Tai Chi warm up ever. Full on and in your face. A great start.

Sun Salutations – Warm Water – Banks

In contrast Warm Water is mellow, slow and flows. Acknowledging we might be sweating and breathless from the surprise warm up, the Sun Salutation sequence is basic and slow. A chance to regain control of our breath.

Standing Strength – In Colour – Shapeshifter

I like the way the Warrior poses in this track build from the ground up. Particularly when we start in Extended Warrior and rise to Warrior 2. A good change from the usual progression from Warrior 2 down to Extended Warrior. We hear the music twice and do a slightly different sequence each time culminating with a round of challenging three-legged Downward Facing Dogs at the end of each set.

Balance – Only Love Can Hurt Like This – Paloma Faith

A quirky piece of music and a deceptively difficult balancing sequence. I like the flow from Half Moon Pose to Aeroplane finishing in a wobbly Reverse Half Moon Pose. Only taking seconds to do it feels longer as our supporting legs and ankles burn. Good to see Dancers Pose returning the outro section.

Hip Openers – Gust Of Wind – Pharrell Williams

More quirky funky music (inspiring much finger clicking) and an extended stay in modified half lotus. It’s fun and doesn’t feel that challenging but you can sink deep into the stretches. And they feel exquisite. Adding a twist to the Swan Pose by threading our arm though to the lead knee takes the hip stretch to the brink between pleasure and pain.

Core Abs – Blame It On Me – George Ezra

Deceptive. Watch the masterclass video and you might end this short Core Abs track is easy. Far from it is the reality. Creating a fire in the abdominal a this Pilates workout gets results. Yes it’s short. But the moans of gain pain more than show its true nature.

Core Back – In Your Arms – Nico & Vinz

Dolphin Pose makes a welcome return to Body Balance. The last appearance I remember happened way back in release 34. I’m sure it’s been back since but I can’t recall when. A good challenge remember to bring your feet slightly further in otherwise it’s just a Down Dog on your elbows.

I like the twisting pointer moves but feel the end section where we lie down and raise our legs is too short. A shame the music couldn’t have carried on for another 39 seconds.

Twists 1 – Stand By You – Marlisa

Gentle seated twists, including both an open and closed twist, before we rise to our feet. Feels quite gentle but embrace the last challenge of the standing twist with leg extension.

Twists 2 – Let Your Hair Down – MAGIC!

I feel I’m in the Caribbean when I hear this music. An awesome contrast between normal Triangle Pose and Revolved Triangle which is such an intense stretch. The pace lowers as we return to the floor for some almost relaxing supine twists.

Forward Bends/Hamstrings – Heal – Tom Odell

A mellow and lengthy hamstrings tracks gives us time to deeply explore forward bends and table top counter poses.

For some reason this music seems louder than the surrounding tracks. I have to get up and turn it down a little. I feel this track needs to be quiet to allow people to let go into the stretches.

Relaxation/Meditation – Quiet Place – Stanton Lanier

This artist epitomises the Body Balance relaxation and meditation feel. A lovely end to the class.

Bonus Balance – Dangerous – David Guetta feat. Sam Martin

Bird Pose and Bird in a Basket are challenging balance poses that can elude even the most flexible and accomplished yoga practitioners. I can do the former but not the latter.

Having them as part of an optional track was good thinking by Jackie and Diana. We can include it or not depending upon the ability of the class.

Good to see the track appear in the masterclass video. Previously bonus tracks were represented by notes only.

Summary

I said earlier that this release was safe and unremarkable. Having written about each track I feel a little guilty for labelling it as such.

Body Balance 69 is a good workout. But in a  consistently excellent programme with many standout releases there are bound to be some that feel a little more routine. I’m still enjoying teaching it though.

One last thought. The last few releases contain many recent pop hits. No problem with that. But Body Balance used to showcase more experimental chill out music from breakthrough artists like Conjure One, Sleepthief and Delerium. I’d like to see more of that genre of music back in Body Balance.

Now it’s your turn:

Do you agree with my review of Les Mills Body Balance release 69? Please leave a comment or a link to your own review. Do please share with your friends using the social media buttons.