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Until You Hate Me – Review of Les Mills Body Combat release 64

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Dan and Rachael have changed Body Combat recently.

Massively.

They snuck the changes up on us. The format is the same at a high level but completely different if you dig deeper.

Warm ups so intense you feel you should warm up before the warm up. A “press ups” section in track 4 that’s here to stay (but we still need time to collect our mats please!). High Intensity Interval Training masquerading as Body Combat. A cutting back on “sing along songs” replaced with driving lyric free music, or at least repetitive lyrics. 

Body Combat is a tougher work out. More focus on drilling specific moves. Higher intensity. Sweatier. 

It gets results. 

But has it gone too far? I’ll come back to that. 

First, let’s have a look at the tracks.

Review of les mills body combat release 64

We begin the upper body warm up with a lower body move – the shoot lunge. Adding to the feeling this is beyond a warm up our legs begin training from the first beat. We segue into two combos which become repetitive but the music drives us through. “The Bass and the Tweeters make the speakers go to war”. Here’s a lyric we can hook on to. Are you ready to go to war?

Note the lack of any shuffling forward, back or sideways in this warmup or the whole release. Is that a feature of the new Combat format? Everything takes place on the spot.

A great lower body warm up. Drilling front kicks and side kicks in four explosive intervals. The slow side kicks are tricky to time but once the beat pounds in we’re away.

Is the first release ever not to feature the roundhouse kick? Come to think of it there aren’t any back kicks either.

  • Combat 1 – I’m Shipping Up To Boston – Sway Spice

At two minutes and 13 seconds this track is over before it’s begun. I feel the upper cuts do not flow into the jump kick and the reset is awkward. The first time I taught this I pulled a muscle in my back and needed a week off and physiotherapy. My fault. The weakest track in the release. Pointless.

I love power tracks like this. Practice the components of a combo separately them combine them for a relentless workout. It’s patented Dan and Rachael power training. I struggled with the music whilst learning this one. The vocals are so far back in the mix (strangely not in the PPL Free version) as to be inaudible. And the pauses in the synth riffs disorientates  you and make you feel you’ve missed a beat. Great moves and one of the longest track 3s ever. 

  • Combat 2 – Blast Off – The Basic Proton

Great guitar riff though I’ve failed to discover where they sampled it from. A repeat of the side kick drill from the warm up. We are hot now so we can kick harder and tone our glutes.

Down on the floor for press ups. Lack of time to fetch mats still means some participants prefer to perform squats instead. Those endless top half press ups hurt.

A completely new approach to a power track modelled on High Intensity Interval Training. Drilling upper cuts and sprints in incremental bursts builds up to a breathless crescendo.

I expected a lukewarm reaction from established participants, but some hard selling and motivational cueing means it is the highlight of the release. As good as it is thoug, that sprinting section isn’t Body Combat.

Smart Start seemed a little weird to me at first. The suggestion new participants should pack up and leave after track 5 rather than over do things and be put off for life. After this track I can see the logic behind the suggestion.

After the calorie annihilating interval track we’re offered no respite. Deep capoeira moves reduce our legs to jelly. “Until you hate me,” sings Rita Ora. I know the class hate me after this one. Those fast switch lunges at the end are manic.

  • Muay Thai – La Nina Mechanica – Engine Florida

Hard pumping techno beats. A simple set of Muay Thai moves. Another calorie blaster. The last set of running man knees underline the new tough direction Body Combat is headed in. A few tricky timing issues try to trip us up but it’s a mammoth workout. I’m a massive fan of rock music but I prefer techno Muay Thai tracks.

  • Power Training 3 – If You Surrender – The Truly

A good old-fashioned sing along power track song to finish with. We don’t surrender. Perhaps not as challenging as some finales (though we have worked hard in this release) but still sweaty. A euphoric way to finish.

  • Conditioning – Shell Shocked – The Proven Lab

A good combination of crunches and cycles ending with the lower back raises which help strengthen the core. What is the guy singing about? Butter Kist? “Knock Knock to the Butter Kist Shell Shock.” Maybe not.

Typical cool down stretches and a powerful Kata set to a great rock ballad. An uplifting ending to a tough, relentless and sweat drenched release.

To return to my earlier question though. Have Dan and Rachael taken things too far?

The answer is probably not. Because Body Combat 64 is popular. People have taken on the challenge. They’ve seen results. They like the sweat and the calorie burn.

But I think they might appreciate the odd nod to the past. So Dan and Racheal, let’s not forget that fun tracks also motivate and burn.  There’s no sign anymore of the odd cheesy fun track. Will Dan and Rachael ever lower themselves to another “Pirates of the Caribbean” style track. Rejected by those that take all this “One Tribe” marketing hype too seriously, as slow and cheesy, let’s not forget that Pirates is still the most requested old track.

Yes focus on technique is good. Yes the essence of martial arts is the core of the programme. But don’t adhere too strictly to your new format that you lose an army of fans who want to have a laugh as well as a workout. 

It’s only bloody aerobics after all.

Now it’s your turn:

Do you agree with my review of Les Mills Body Combat release 64? Why not comment below. And do please share using the social media buttons.

 

Seriously! The Tracklist for Les Mills Body Combat release 65 out already.

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It’s out already.

The Track List for Les Mills Body Combat release 65. And I’ve only taught release 64 and not reviewed that yet.

Do you want to know? Fancy spoilers? You can find the track list for Les Mills Body Combat release 63 below.

Look away now if you don’t want spoilers.

Les Mills Body Combat release 65

Coming to a fitness club near you in September 2015.

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 65 tracklist? Please leave a comment and share your thoughts.

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.

First Impressions of Les Mills Body Combat release 64 after Edinburgh Quarterly Workshop

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This hellish hard workout is growing on me.

My digital music and video downloads appeared two weeks before the workshop. I resisted even a sneaky peek not wanting to ruin the surprise. I gave in though. I looked. And I shouldn’t have.

What I saw didn’t engage me. Endless drills of kicks and punches. One track was running on the spot for 5 minutes. Press ups in the middle of another track with no time to grab a mat.

After over 10 years as an instructor I should know better. Wait for the workshop and experience the release raw, live and delivered by an enthusiastic trainer.

Les Mills Body Combat release 64

Once there, he sold me on the new workout. Had me gasping for air and exhausted. Savage delayed onset muscle soreness burned by gluteals, hamstrings and quads the next day.

I’m sold on it but I suspect participants will consider this a Marmite release.

Those looking for a gut wrenching, breathless cardio burning blitz will love Body Combat release 64.

Those who love the cheese of “Hairspray”, “Pirates of the Caribbean” and ancient sound effects tracks of old will take some convincing. A tough sell lies ahead I think.

Here’s a few impressions after the Quarterly Workshop.

  • No shuffling forwards or laterally again. We do the release on the spot.
  • No roundhouse kicks perhaps for the first time in Body Combat history.
  • Half of the Lower Body Warm Up is exactly the same as half of Combat 2.
  • We have press ups again in Track 4. Conditioning moves at this point in the class are here to stay. Many people fed back last time that there was no time to fetch mats and towels. The trainer at the Quarterly Workshop promised Les Mills will build in enough time in future releases.
  • Track 5 is HIIT (High Intensity Interval Training) pure and simple. Designed as the highlight of the class again this will be a Marmite track. Can’t argue this one will produce results though.
  • Capoeira leg burning returns in Track 6.
  • The finale is the only genuine sing along song of the release and it rocks.

I’ve almost finished learning the choreography and polishing my presentation. I can’t wait to hit the clubs with this one and see what my participants think.

Now it’s Your Turn:

What do you think of Les Mills Body Combat release 64? Do you love it? Is it to much of a departure from the format? Please leave a comment or a link to your own thoughts. Why not share your thoughts on Twitter?

Check out the Track List for Body Combat release 64 here.


Fight The Resistance – Review of Les Mills Body Combat release 63

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Let’s start with a huge positive.

Les Mills Body Combat release 63 kicks the proverbial in delivering a tough workout and physical results.

Programme directors Dan and Rachael delivered something different with number 63. Still the same Body Combat we know and love but with subtle changes. Like Marmite some people love the changes and others hate them.

Change is good. Of course it is. But after teaching Body Combat for over 11 years I’ve found it’s taken longer to “get” this release. Longer to sell it to my participants. Longer to fully appreciate it.

In fact it wasn’t until just last night, in a packed “Monday Night Fight Club” that I finally thought, “This is a great release”. It’s taken over three weeks of teaching.

Up to that point people have walked out, demanded the immediate execution of T2 and T4, insisted upon standing options instead of  the floor work in T4, and bemoaned the lack of singalong “fun” songs.

Here’s what I think is different about Body Combat 63 perhaps contributing to the long flirtation before consummation I’ve experienced here. I’ve based these thoughts on genuine comments from participants.

Speed and Intensity

Faster than earlier classes, Body Combat 63 works you hard from the start. It feels as if there is no warm up. Straight into intense hard work our shoulders particularly feel the effects after only a few minutes. I don’t have a problem with raising the bar. We can give lower options of course.

Samey music

Tracks 1b, 3, 5, and 6 all sound the same. A heavy pounding bass and drum combined with epic synth and limited lyrics. Whilst the choreography that goes with the music is fine, it took me so much longer to find hooks in the music to translate into fun for the participants.

For example T3. “Do it do it baby”, repeated about 50 times is not as catchy and memorable as we’ve had in the past. Compare that to “And I never thought that you would be the one. Come along and snatch my heart and run.”

T5: “Hold on” repeated about 200 times.

The Muay Thai is the first track with a genuine singalong opportunity the “La La La La LAH!” in the circle phase.

Too Serious and where’s the fun?

Up until the Muay Thai it’s all so serious. I know that Dan and Rachael want to create an authentic martial arts experience. But the reality is that a large proportion of the participants don’t want immersing and definitely want drowning in the “essence of martial arts”. They want a fun escape from daily life.

This release feels as far from the “Pirates of the Caribbean” track as it’s possible to get. And yet there’s a reason “Pirates” remains the most often requested old routines.

Floor work in Track 4

Great to see some conditioning earlier in the class. And it toughens the work out. But having the floor work in the middle of a routine devoted to advancing side kicks doesn’t work in most UK studios.

Some people want mats. But there isn’t time to set them up and put them aside.

People sweat buckets on to wooden floors during the floor work and then have to skate through the liquid for advancing side kicks on the left.

A better way to handle this would have been a T4a and T4b with a musical bridge to allow time to place mats and towels where necessary.

So let’s have a look at the tracks (and you can click on the links to listen to the music on Amazon).

Review of Les Mills Body Combat release 63

Upper body warmup – Get Ready (Steve Aoki Vocal Radio Edit) – 2 Unlimited

Different to any warm up we’ve ever had. We think we recognise the song (first appeared in Body Combat release 10) but it shifts direction. After the bluff we have fast hooks, fast uppers and then those powerful jabs synchronised with the “Hey!” samples in the music.

Perhaps the first warm up never to feature any shuffling forwards or to the side. In fact there is no shuffling at all in this class. A definite first for Combat.

Lower body warmup – Survival Of The Fittest (Radio Edit) – Coone

Initially reminiscent of past lower body warm ups, this has an unexpected and tough capoeira section burning the legs and raising our heart rates.

Review of Les Mills Body Combat release 63

Combat 1 – Badboi – Pegboard Nerds

Yes the low switch lunges are hard and continue the onslaught started by capoeira in the warm up.

Yes the forty odd roundhouse kicks challenge balance, work the supporting leg and test even the most crafted techniques.

But after one or two tries T2 is just boring.

And it’s not helped that the music is an abomination. I will be acting on my participants requests to execute this track soon.

Review of Les Mills Body Combat release 63

Power training 1 – Get A Way – Sporty Breed

An epic power track with great moves and uplifting music. I love the last two reps on the main combos where the main musical theme repeats. Turn it up loud and sweat.

The “Dynamic Pull” or as people call it “The Body Attack Bit” is an interesting innovation working a set of muscles in a different way than I think we’ve ever seen in Combat.

Review of Les Mills Body Combat release 63

Combat 2 – Edge Of A Revolution – Nickelback

Powerful front kicks and squats. Advancing side kicks building from the slow introductory examples to the faster section and topped off by the little Bruce Lee hop before the kick. It’s challenging and the timing is tricky but the side kicks continue to sculpt our legs.

Floor work is a welcome change but as I’ve said before it doesn’t work in the middle of the kicking. Make it a separate track.

Power training 2 – Holdin’ On Right Now – The Solar Rival

Another solid hardcore power track culminating in a huge combination of punches, hooks and weaves. Just as a power track should be. Building a combination layer by layer and then fitting it all together into melee of blurred breathlessness.

Combat 3 – Fight The Resistance – Brennan Heart & Zatox

First time we’ve ever seen the Jump Front Kick in T6. A couple of good combinations set to a pounding bass line. A pretty unremarkable track.

Review of Les Mills Body Combat release 63

Muay Thai – Dead! – My Chemical Romance

Insanely fast.

Takes time to master the speed of the knee strikes to the beat of this thrash rock song (with its bizarre lyrics about death and hospitals). A grower it now stands out as one of the best in the class. The social ending with double knees in a circle and everyone singing along to “La La La La LAH!” redeems the lack of singalong moments earlier.

Power training 3 – Shine (JBC Remix) – Geos Crew feat. Zara

A typical all round cardio blaster finale. The main combo builds again and the uppercut repeaters give us the opportunity to finish off our shoulders and work the core abdominals in a very visible way.

And you CAN sing along to this one! “You are my Guide. You are My Light. You take me to the place. Where I can FIGHT!”

Review of Les Mills Body Combat release 63

Conditioning – Three Strikes – Afrojack feat. Jack McManus

Since we’ve already performed our fair share of press ups in T4 this conditioning routine focuses on the abdominals. Influenced by CXWorx a series of hovers, side plank raises and last crunches ignite fires in the core. Not one part of the body isn’t fatigued by this point.

Cool down – A New Way To Bleed (Photek Remix) – Evanescence

Stretches and Katas to a powerful heavy metal ballad by Evanescence.

It’s taken time but like a fine wine Body Combat release 63 has matured and is another solid release.

Now It’s Your Turn:

What do you think of my review of Les Mills Body Combat release 63? Do you agree? What do you think of the floor work in T4? It looks like it’s in the next class as well. Is that a good thing? Please leave a comment below or post a link to your own thoughts.

For another perspective on Body Combat 63 – read Simon’s Blog here.