BODYCOMBAT 81

MUSIC
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

05. POWER TRAINING 2

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BODYCOMBAT 81 © Les Mills International Ltd 2019

MUSIC
Drop It Down (Extended Mix) (4:01) Holding On (4:23)
01A Sidney Samson feat. Vasin
2018 Smash The House.
05 Andromedik
2018 Liquicity Records.
Written by: Samson, Alexandrovich Written by: Demarbaix

Bullet Blowz (3:50)

01B Havana Brown & Kronic
Courtesy of the Universal Music Group.
Written by: Calleja, Clow, Caporaso, Meunier

Mangalam (5:59)
02 Will Sparks & Maddix
2018 Heavyweight Records.
Written by: Rindt, Sparks

Hearts Ain’t Gonna Lie (High Contrast

Remix) (5:06)
03 Arlissa & Jonas Blue
Courtesy of the Universal Music Group.
Written by: Robin, Ruppert, Clare, Tadgell, Negussie

Nice Flow (Original Mix) (4:43)

04 Smookie Illson & Fly Boi Keno
2015 Play Me Records.
Written by: Mackenzie, Hurst

False Alarm (5:16)

The Weeknd
05 Courtesy of the Universal Music Group.
Written by: Walter, Nickerson, McKinney, Diel, Balshe,
Tesfaye

How Bad Do You Want It (Oh Yeah)

(3:44)
06 Cue Sheets
2019 Les Mills Music Licensing Ltd.
Written by: Smith, Streeter, Franks, Cedar, Angelides, Hart,
La Decks

Public Enemy (5:28)

Boss Boys
07 2019 Les Mills Music Licensing Ltd.
Written by: Oude, Bruggen, Grigahcine, Moore, Rhonduis,
Taihuttu

Got You There (6:07)

08 Matrix & Futurebound feat. Zelah
2018 Metro / Viper Recordings.
Written by: Hill, Quinn, Collins

Tell Me You Love Me (Matrix &

Futurebound Remix) (5:15)
09 Demi Lovato
Courtesy of the Universal Music Group.
Written by: Bhattacharyyaajay, Hill, Lauryen

Like I Would (The White Panda Remix)

(3:18)
10 ZAYN
2016 RCA Records, a division of Sony Music
Entertainment.
Written by: Wells, Griffin, Malik, Emerson, Rains, Waviest

BODYCOMBAT 81 © Les Mills International Ltd 2019

 CREDITS
Program Directors – Dan Cohen &
Rachael Newsham
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Diana Archer Mills
Technical Consultants – Bryce Hastings &
Andrew Newmarch
Production Coordinator – Nicole Vendel

L–R: Caley Jäck, Reagan Kang. Dan Cohen,

PRESENTERS
Rachael Newsham and Marlon Woods
Dan Cohen (New Zealand) is co-Program
Director for BODYCOMBAT and CXWORX and a
Drama, excitement, unleashed energy, passionate mixed martial artist based in Auckland.
fireballs and face to face challenges brings
BODYCOMBAT Release 81 alive. Rachael Newsham (New Zealand) is co-Program
Director of BODYCOMBAT and Program Director
The combinations of strikes, intensity, fun and of SH’BAM. She is based in Auckland.
mini themed stories allows this workout to be
both dramatic and successful. Reagan Kang (Malaysia) is a BODYCOMBAT,
CXWORX and RPM Instructor and a BODYPUMP
Jumping progressive Decoys, Jump Kicks and the and LES MILLS GRIT Trainer.
return of the superman Punch are just some of
the early features and standout moments of this Marlon Woods (Australia) is a BODYCOMBAT
release. Jumping shields, a split room challenge and BODYPUMP Trainer and a LES MILLS TONE
is the perfect back half to such a fun and exciting Presenter. He lives in Sydney and works in a
workout. research lab at The University of Sydney.
Power striking is key in Release 81 Power Hooks, Caley Jäck (South Africa) is a BODYCOMBAT and
Power Upper Cuts and Power Knees all help keep SH’BAM Presenter/Instructor, a BODYBALANCE/
the work out simple and yet incredibly effective. BODYFLOW, LES MILLS BARRE and LES MILLS
GRIT Trainer and a BODYPUMP Instructor. She is
We know you’ll love this release and we based in Cape Town and also works as a Massage
encourage your continued feedback. Therapist.
Keep it real and stay with the fight!

BODYCOMBAT 81 © Les Mills International Ltd 2019

EXPRESS FORMATS KEY
45–MINUTE FORMAT 30–MINUTE FORMAT AIK Aikido BJJ Brazilian Jiu Jitsu

Track 01A Upper Body Track 1A Upper Body BOX Boxing CAP Capoeira
Warm up Warm up
KAR Karate KB Kick-boxing
Track 01B Lower Body Track 1B Lower Body
KF Kung Fu MA Martial Arts
Warm up Warm up
MMA Mixed Martial Arts MT Muay Thai
Track 02 Combat 1 Track 8 Power Training 3
TKD Tae Kwon Do B up Build up
Track 03 Power Training 1 Track 4 Combat 2
Br Bridge (non-chorus) C Chorus
Track 04 Combat 2 Track 6 Combat 3 F&B Forward and HOH Hands on hips
backward
Track 05 Power Training 2 Track 10 Cooldown
Instr Instrumental Intro Introduction
Track 06 Combat 3 Total Time 25:43
L Left R Right
Track 07 Muay Thai Mins Minutes O/H Over head

Total 38:07 OTS On the spot Outro Last few bars of

Time music

PC Pre-chorus QC Quiet chorus

Please note: The 30 and 45-minute class formats Ref Reference Seq Sequence
have been customized for this release.
V Verse Vox Voice

Preview

HEY INSTRUCTORS
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.

BODYCOMBAT 81 © Les Mills International Ltd 2019

01A. UPPER BODY WARM UP
TRACK FOCUS FEEL
Connect with your members, the moves and Dance / Electronic
the music! Clearly coach the various strikes and
directional changes, allowing the body to get MARTIAL ART
loose for the workout ahead. Boxing

MUSIC EXERCISE CTS REPS

0:05 Intro / 1½x8 Front Stance – Boxing Guard 12
0:10 3½x8 A L, R Jab 4 7x
0:22 B up / 2x8 A1
L, R Jab 2 8x

0:29 C / Drop it down, hit the floor_ 4x8 B Shuffle to R side 3

L Cross to R side 1
Shuffle to L side 3
R Cross to L side 1 4x
R Karate Punch to side on last
count
0:43 4x8 B1 Shuffle to R side 3
L Karate Punch to R side 1
Shuffle to L side 3
R Karate Punch to L side 1 4x
0:57 Br / (Fade out) 1x8 Front Stance 8
Freeze in Boxing Guard
1:00 3x8 C Weave L, R 4
Weave to R, L 4 3x

1:10 Are we ready? 4x8 D L Combat Stance

Here we go _ L, R Hook 4 8x
L Hook, R Cross, L Hook
Pulse F, B x2 (on last 8cts)

1:24 B up / 4x8 D1 L Hook, R Cross, L Hook 4

Pulse F, B x2 4 4x
1:38 C / Drop it down, hit the floor_ 8x8 E L, R, L Uppercut 4
Jumping Jack x2 4 8x
OPTION: Squat
(L Uppercut to finish after last rep)
2:06 Br / (Fade out) 1x8 Front Stance – Boxing Guard 8
2:09 REPEAT SEQUENCES A to E – R
Note: A is or only 6 reps
4:03 Finish R Uppercut

BODYCOMBAT 81 © Les Mills International Ltd 2019

01A. DROP IT DOWN (EXTENDED MIX) 4:01mins
This track has great Multi-directional movements WEAVE
to build great combat skills. Enjoy the contrast in
the moves and music as you take your members
through a journey of Boxing and Karate strikes.
Use this as an early opportunity to connect with
those in front of you by using names, smiles and
eye contact.

TECHNIQUE & COACHING Layer 1

• Weave to the right, weave left
JABS • Fists high in Boxing Guard
Layer 1 • Tuck elbow in and chin down
• Front Stance • Bend knees
• Hands up in Boxing Guard
• Easy Jab, right/left Layer 2
• Target: Nose, lip or chin • Imagine weaving to avoid a strike
• Feel your obliques working hard to move your
Layer 2 torso in a circle
• Release the heel as you turn the body and
throw the punch HOOKS
• Turn from the chest to fire up your obliques Layer 1
• Right Combat Stance
SHUFFLE TO SIDE, CROSS • Slow Hook right, left
• Circular punch
• Target the side of face; release your heel and
turn your knee, hip, and body
• Lift the elbows
Layer 1
• Shuffle to the left, right Cross HOOK, CROSS, HOOK, PULSE
• Punch to side Layer 1
• Aim for center of face • Hook, Cross, Hook, pulse forward and back
• Keep elbow soft
Layer 2
Layer 1 • Relax and allow the strikes to flow
• Light on feet • These strikes are all about rotation
• More rotation from shoulder
Layer 3
SHUFFLE TO SIDE, KARATE PUNCH • This Warm Up is all about getting you loose –
are you ready to get loose?

UPPERCUTS X3, JUMPING JACKS X2

Layer 1
• 3 Uppercuts, 2 Jumping Jacks
• Uppercuts target the chin
Layer 1
• Bend your knees on the Jumping Jacks
• Target: Chest or sternum
• OPTION: Power Squat

Layer 2
Layer 2
• Karate Punch has a little more pop
• Knees and toes out
• Lift heel, rotate the shoulders
• Jumping Jack for speed, Squat for power
• Hips low
BODYCOMBAT 81 © Les Mills International Ltd 2019
01B. LOWER BODY WARM UP
TRACK FOCUS FEEL
Bring the energy in this motivating and energetic Big Room, Dance, Energetic
Lower Body Warm-up! Introduce your class
members to the Esquiva and Decoy as feature MARTIAL ARTS
moves they will use later in the workout. Capoeira, Kick -boxing and Tae Kwon Do

MUSIC EXERCISE CTS REPS

4:05 Intro / 2x8 Front Stance
Feet outside oh hip-width – open hands by 16
sides of face
4:12 2x8 A L hand reach down to L side 4
R hand reach down to R side 4 2x
Straighten R leg into Forward-Facing
Esquiva
4:19 V1 / _ Move your body, 4x8 A1 L Forward-Facing Esquiva 4
body R Forward-Facing Esquiva 4 3½x

Hands on knees and roll up to standing 4

4:33 B up / Everybody 4x8 B L Knee x3 to L side 5

jump! _ Step L, R, L to face R side 3
R Knee x3 to R side 5
Step R, L, R to face L 3 2x
R Knee, R Front Kick, R Knee
Step R, L, R to face L (on last rep)
4:48 B up / 8x8 B1 L Knee, L Front Kick, L Knee to L side 5
Step L, R, L to face R side 3
R Knee, R Front Kick, R Knee to R side 5
Step R, L, R to face L side 3 4x

5:17 C / (Fade out) 6x8 C L Combat Stance

L Roundhouse Kick Set-up 4
Pulse OTS 4 6x
5:38 Br / _ move your body 8x8 C1 L Roundhouse Kick 4
Pulse OTS 4 8x
Level 2 after 4 reps
(Jump to Front Stance on last 4cts)

6:06 C / Everybody jump! _ 8x8 D Front Stance

L Side Kick 4
R Decoy 2
Jump back into Front Stance 2 8x
6:34 (Fade out) ½ x8 Freeze in Front Stance 4
6:36 V3 / _ I’m about to REPEAT SEQUENCES C to D – R
(Feet together to finish!)
(Note: Seqence C is for only 4reps)

BODYCOMBAT 81 © Les Mills International Ltd 2019

01B. BULLET BLOWZ 3:50mins
Such a great track with huge contrast and high– ROUNDHOUSE KICK
energy musical peaks. Use clear directional cues Layer 1
to enable your members to perform the moves
• Roundhouse set-up to the front, then pulse on
successfully while enjoying the motivational song.
the spot
Bring your personality and energy to this Lower
Body Warm-Up as this will help build connection • Turn heel towards the front of the room
and enjoyment, right from the start of the class. • Shin of kicking leg parallel to the floor (knee in
line with ankle)
TECHNIQUE & COACHING • Kick – low aim for the knee
• Point toes and strike with shoe laces/shin
FORWARD-FACING ESQUIVA • Lean away and brace abs tightly to protect
lower back
• Feet outside hip-width

Layer 1 Layer 2
• Feet outside hip-width and sink low • Warm the legs, elevate your kicking game
• Hands up by side of face, elbows tucked in
• Chest up Layer 2
• Push knees out in line with toes • Maybe try and kick a little higher; aim for the
waist
• Reach right hand down, reach left
• Feels good to stretch the leg out a little further
• This is our Tae Kwon Do flavor!
Layer 2
• Add a little lean to the side as you reach
SIDE KICK, DECOY
• Keep hips facing forwards and chest high
Layer 1
• Time for a little Capoeira!
• Side Kick to the right; aim low
• Straighten the leg and perform an Esquiva
• Turn right, now turn front
• Set heel before you kick; strike low with side of
KNEE X3 TO THE SIDE
foot
Layer 1
• Bend knees on the Decoy
• 3 right Knees, change – left side
• Aim for stomach Layer 2
• Lean shoulders back and brace abs • Play with your opponent on the Decoy!
• Left shoulder comes forward
KNEE, FRONT KICK, KNEE TO THE SIDE
Layer 1
• 1 Knee, 1 Front Kick, 1 Knee
• Kick to stomach or chest of opponent
• Strike with ball of foot on the Kick
• Knee soft, lean back and brace abs

Layer 2
• Swing arm down on the Kick
• Retract heel towards butt after the Kick to
warm the hamstrings
• Drive hips forward, warming the lower body

BODYCOMBAT 81 © Les Mills International Ltd 2019

02. COMBAT 1
TRACK FOCUS FEEL
Bring the creative fusion of Tae Kwon Do and Atmospheric, Tribal, Driving
Kick-boxing to life! Match the physical and
musical highs and lows with your voice, face and MARTIAL ARTS
physical intensity shifts. Kick-boxing and Tae Kwon Do
This track has huge contrast so immerse yourself
in this; show enjoyment and create space for your
members to enjoy the amazing song/moves.

MUSIC EXERCISE CTS REPS

0:00 Intro / Bhumi Mangalam 2x8 Front Stance
Turn R foot out to side, bend R knee 16
0:06 V1 / Vaya Mangalam, 10x8 A L Roundhouse Knee x2 4
valu Mangalam L Side Kick 4 10x
Level 2 after 2reps
Level 3 after 6reps
0:40 Br / 1x8 L Combat Stance – Freeze with Boxing 8
Guard
0:43 (Quiet) 5x8 B L Jab, R Cross 2
L Hook 2
Step R leg F, B 4 5x
R, L Decoy on last 4cts
0:59 Bhumi Mangalam (Faint 4x8 B1 L-Jab, R Cross 2
lyrics) L Hook 2
R, L Decoy 4 4x
OPTION: Step R leg F, B

1:12 B up / (Synth) 4x8 C L-Step Front Kick 4

Shuffle B 4 4x
1:25 Vaya Mangalam 8x8 C 1
L Jump Kick 4
Shuffle B 4 8x
OPTION: L-Step Front Kick
1:51 C / (Drop) 8x8 D L Jab, R Cross, L Hook 4
R, L Decoy 4
L Jump Kick 4
Shuffle B 4 4x
OPTION: Step L Kick

2:17 B up / 4x8 A Front Stance 4

L Roundhouse Knee x2 4 4x
L Side Kick
2:31 C / (Drop) 8½x8 D1 L Combat Stance 4
L Jab, R Cross, L Hook 4
R, L Decoy with Tuck Jump (advanced) 4
L Jump Kick 4 4x
Shuffle B
OPTION: L-Step Kick

Freeze Guard to finish 4

2:57 Bhumi Mangalam 2x8 Front Stance 16
Recover and prepare for R Roundhouse
Knees
3:05 V2 / Vaya Mangalam, REPEAT SEQUENCES A to 2nd D – R
valu Mangalam

BODYCOMBAT 81 © Les Mills International Ltd 2019

02. MANGALAM 5:59mins
This is a creative fusion of Tae Kwon Do and L-STEP FRONT KICK / JUMP KICK
Kick-boxing to challenge our upper/lower body, Layer 1
heart and lungs! Offer all levels early to ensure
• Step and Kick, left, right
everyone feels included and successful. Fully
immerse yourself in the fantastic contrast of • Aim Kick to stomach, striking with ball of foot
musical highs and lows coupled with physical • Lean shoulders back and brace abs tightly
shifts – this brings the magic! • Land softly by bending knees

TECHNIQUE & COACHING • The Jump Kick is long and low

Layer 2
ROUNDHOUSE KNEE X2, SIDE KICK • Squeeze glute and use hip to fire the Kick
• Swing arm down as you strike
• For the Jump Kick, lift back knee, hop and
change the weight as you kick, then retract
your foot
Layer 1 • Swing back knee and get some air time
• Front Stance, put your weight on left leg and
bend the knee JAB, CROSS, HOOK, DECOY, STEP / JUMP
• 2 right Knees and 1 right Side Kick KICK
• Knee to ribcage, Kick to lower part of your Layer 1
opponent’s leg • Full Combo – Jab, Cross, Hook, Decoy, Step or
Jump Kick!
Layer 2
• Side Kick – it’s a push/pull movement Layer 2
• Strike like a sword with the outside of the foot • Full Kickboxing combo, with a little confusion
• Roundhouse Knees – reach higher and pull • The power comes from the floor so use it by
down harder to work the core bending your knees and driving out of it

JAB, CROSS, HOOK, STEP FORWARD AND Layer 3

BACK/DECOY • Is that really your fastest punch?!
Layer 1 • Great training for upper and lower body
• Jab, Cross, Hook, step forward, step back
• Aim for nose and side of face JAB, CROSS, HOOK, DECOY WITH TUCK
• Keep elbows soft on punches JUMP, JUMP KICK
Layer 1
Layer 2 • I’m taking it up – it’s a Decoy with Tuck Jump!
• The art of Tae Kwon Do is the ability to think • As you jump up and over, tuck your knees up
two/three moves ahead of your opponent to your chest
so they don’t see things coming like this... • Land soft by bending your knees
(Decoy!)
• We use the Decoy to confuse our opponent Layer 2
• Stay low and use the option of stepping to • Imagine your opponent tries to sweep your
lose the impact legs – jump up and over to avoid it!
• Remember to use the step alternative any time
Layer 3
• The Decoy is such a cool move – how good do Layer 3
you feel when you land yours?
• Who can jump the highest?
• The challenge is moving fast with precision to
• You all look amazing – great job!
frustrate your opponent!

BODYCOMBAT 81 © Les Mills International Ltd 2019

03. POWER TRAINING 1
TRACK FOCUS FEEL
It’s time to fly with this uplifting and euphoric Uplifting, Contrasting, Motivational
Power tack! Take your members on an intrinsic
journey as they experience how good it feels to MARTIAL ART
find freedom in their movements. Allow yourself Boxing
to truly express this and it will be reciprocated
back to you. When we love what we do and
show it we create an infectious euphoria where
members will also find their own freedom to
express their passion.

MUSIC EXERCISE CTS REPS

0:00 V1 / It’s not what you 2x8 Recover and prepare to run 16
said
0:07 Although you say you 14x8 L, R Run OTS 2 56x
love me (last 8cts set-up Front Stance)
0:45 C / Hearts ain’t gonna 8x8 A Front Stance
lie L, R Jab x4 8
L Uppercut x3 6
L Hook 2
R, L Jab x4 8
R Uppercut x3 6
R Hook 2 2x
R Power Hook (on last rep)
1:07 Hearts ain’t gonna lie 12x8 A1 L, R Jab x4 8
L Uppercut x3 6
L Power Hook 2
R, L Jab x4 8
R Uppercut x3 6
R Power Hook 2 3x
L Uppercut, L Hook
R Uppercut, R Hook (last 8cts)

1:41 Br / (Instr) 4x8 B L Uppercut, L Hook 4

R Uppercut, R Hook 4 4x
R Power Hook (on last rep)
1:51 _ We’ll do this again 4x8 B1 L Uppercut, L Power Hook 4
R Uppercut, R Power Hook 4 4x

L Uppercut to finish after last rep!

2:04 V2 / You are the one, 2x8 Recovery 16
the one

2:08 You know people take 6x8 L, R Run OTS 2 24x

2:24 PC / When I don’t feel 8x8 C L Combat Stance
right L Jab, R Cross x2 4
L Double Jab 2
R Cross 2 8x
Roll to B, step F and R Superman
Punch (on last 8cts)

BODYCOMBAT 81 © Les Mills International Ltd 2019

03. POWER TRAINING 1
MUSIC EXERCISE CTS REPS
2:46 C / Hearts ain’t gonna 16x8 C1 L Jab, R Cross x2 4
lie L Double Jab 2
R Cross 2
Roll to B, step F and R Superman Punch 8 8x
3:30 Ohh, do this again 4x8 D L Jab, R Cross 2 16x
Punch L fist to ceiling to finish after last rep!)
3:41 (Fade out) 3x8 Recover 24
3:50 C / We get along REPEAT SEQUENCES C to D–R
Note: Sequenece C only 6reps
3:51 Love don’t feel 1x8 Recover

BODYCOMBAT 81 © Les Mills International Ltd 2019

03. HEARTS AIN’T GONNA LIE (HIGH CONTRAST
REMIX) 5:06mins
This track is full of emotion and energy! JAB, CROSS (X4) DOUBLE JAB, CROSS
The Boxing strikes build into an innovative Layer 1
combination where you and your members are
• Jab, Cross 4, Double Jab, Cross
set free from tradition as you fly towards your
fitness results together. The main focus is intrinsic • Aim for nose, lip or chin
motivation – how the moves and music makes • Elbows soft
you FEEL. Tap into this as you encourage your
participants to express their enjoyment and feel
Layer 2
the euphoric buzz.
• Chin down, shoulders relaxed and twist from

TECHNIQUE & COACHING your chest

Layer 3
RUN
• Who came to class today wanting to break free
Layer 1 from tradition?!
• Easy Jog, right, left • Who wants to feel like they can fly?! Yeah?!
• Flush out the legs • If you want to fly, you can’t be scared to fall
• Chest up • How does this make you feel? We are on this
journey together
JABS X8, UPPERCUT X3, HOOK/POWER
HOOK JAB, CROSS (X4), DOUBLE JAB, ROLL AND
Layer 1 SUPERMAN PUNCH
• Front Stance, Jabs – right, left 8 times
• 3 right Uppercuts, 1 right Hook on the spot
• Targets nose, chin and side of face

Layer 2
• The Jabs are quick; the Uppercuts are short
and powerful
• Elbows tight, shoulders loose, I Lift and twist
for the Hook Layer 1
• Power Hook – shift your weight sideways • Watch this combination – Roll, step and the
• More force, more mass and acceleration Superman Punch returns
• Take it back into a Roll, then step forward and
UPPERCUT, HOOK/POWER HOOK throw the Superman Punch
Layer 1
Layer 2
• Uppercut, Hook, Uppercuts Hook
• Delay the Roll, take a step up and the inertia of
• Aim for chin and side of face
the kick and the punch will drive you forwards
• Release heel on the Hook
• OPTION: to stay grounded and lose the
• On the Hooks, elbow to 90 degrees and just impact
above the wrist for power
• Stay in the pocket! Layer 3
• I love it! It’s not just in your bodies – it’s on
Layer 2 your faces!
• Intense focus now – you are punching a heavy • You look superb!
bag
• Watch this – 1 and 2, stay and jump
• Power Hook – shift weight across to the side

Layer 3
Can you make a bigger dent in the bag?

BODYCOMBAT 81 © Les Mills International Ltd 2019

03. HEARTS AIN’T GONNA LIE (HIGH CONTRAST
REMIX) 5:06mins
JAB, CROSS
Layer 1
• Jab, Cross, right and left

Layer 2
• Twist from chest to fire up your obliques
• Reach fists out long to really shape your
shoulders and triceps

Layer 3
• Only 20 seconds!
• Is that all you’ve got left?! – empty the tank!

BODYCOMBAT 81 © Les Mills International Ltd 2019

04. COMBAT 2
TRACK FOCUS FEEL
Multi-directional strikes to help build combat skills Hip Hop, Swagger, Dance
and cardiovascular fitness. Coach and role-model
the different feels of TKD, light and agile Vs. MARTIAL ARTS
Karate, which is strong and grounded. Tae Kwon Do and Karate

MUSIC EXERCISE CTS REPS

0:00 Intro / (Rap lyrics) 2x8 Front Stance – Boxing Guard 16
0:04 V1 / 6x8 A Drop Squat and reach L hand down 4
Drop Squat and reach R hand down 4 6x
L Evasive Side Kick (on last 8cts)
0:17 Oh 8x8 A1 Drop Squat and reach L hand down 4
Drop Squat and reach R hand down 4
L Evasive Side Kick 8 4x
Jumping Jack, reach L hand down; Jump
Jack reach R hand down,
L Jumping Evasive Side Kick
0:35 C / (Drop) 16x8 A2 Front Stance
Jumping Jack and reach L hand down 4
Jumping Jack and reach R hand down 4 8x
L Jumping Evasive Side Kick 8
OPTION: Drop Squat L and R L Evasive Side
Kick

1:10 8x8 B L Combat Stance

L Rising Block 2
R Karate Punch 2 16x
1:27 V2 / Oh, you want it 2x8 Recover 16
nice and slow?

1:31 _ Do ya, do ya want 6x8 C Front Stance

it nice and slow? R Front Knee 4
L Front Knee with Shield 4 6x
R Front Kick
L Propulsive Knee with Shield (on last 8cts)
1:45 B up / Oh, you want 8x8 C1 R Front Kick 4
it nice and slow? L Propulsive Knee with Shield 4 8x

2:02 C / (Drop) 8x8 A2 Front Stance

Jumping Jack and reach L hand down 4
Jumping Jack and reach R hand down 4
L Jumping Evasive Side Kick 8 4x
OPTION: Drop Squat L and R L Evasive Side
Kick
2:20 B up / Diggy 2½x8 Recover 20
2:25 V3 / REPEAT SEQUENCES A to 2nd A2 – R

BODYCOMBAT 81 © Les Mills International Ltd 2019

04. NICE FLOW (ORIGINAL MIX) 4:43mins
Tae Kwon Do brings elusive and flamboyant JUMPING JACK X2 WITH REACH, JUMPING
strikes with a light and agile feel. Clearly say and EVASIVE SIDE KICK
show the options to dial up/down intensity/impact • Watch this – we split the Jumping Jack twice:
so everyone finds a level that suits them. When Step Kick, Step drop
transitioning into Karate, change your coaching
• Land soft by bending knees on the Jumping
and movement style to reflect the discipline,
Jacks
rigidity and control of this Martial Art.
• OPTION: Is to stay with the Drop Squat and

TECHNIQUE & COACHING grounded on the Side Kick

Layer 2
DROP SQUAT, REACH DOWN
• You can get huge amounts of intensity by
jumping up, but also get/achieve great power
by staying down
• If you jumping land safely by bending your
knee
• If your max is on the floor, then the biggest
step with the biggest drive gives you the same
Layer 1 response
• Feet outside hip-width, chest up and abs
braced Layer 3
• Drop Squat and reach right hand down, left • If I said 4 more, how are we going to find our
hand down max?
• Push knees out over toes • Let’s JUMP, let’s JUMP!
• Who’s flying?...Who’s getting some air time?
DROP SQUAT AND REACH X2, EVASIVE SIDE
KICK RISING BLOCK, KARATE PUNCH
Layer 1
• You have 2 of these, then step to the left and
Side Kick right leg
• Drop down, 2 Squats and 1 Evasive Side Kick

Layer 2
• The Evasive Side Kick is made up of one huge Layer 1
step to the side and a big push/pull action • Right Combat Stance
• Tae Kwon Do is elusive and flamboyant! • It’s fast – Block, Punch, right, left
• Keep a bend in the elbow on Rising Block
Layer 3
• Can you lure your opponent in by stepping Layer 2
one way then kicking the other?
• Key here is to load your legs, turn your back
heel and then drive the punch forwards
• Relax first then zone in on the target
• Sink into the legs and contract at the last
second

Layer 3
• How strong is your block and fist?
• Pick up the power!
• Can your strike break through the board?

BODYCOMBAT 81 © Les Mills International Ltd 2019

04. NICE FLOW (ORIGINAL MIX) 4:43mins
REAR KNEE, FRONT KNEE WITH SHIELD
Layer 1
• Rear Knee, Front Knee
• Target: Stomach of opponent
• On Front Knee, add Shield
• Right arm vertical, left arm horizontal
• Keep fists clenched

Layer 2
• The Shield protects you from a counter-strike
• Tuck chin in, crunch abs and protect your body
• Bring elbow in and knee in tightly

REAR LEG FRONT KICK, FRONT KNEE WITH

SHIELD

Layer 1
• Watch this – back leg Front Kick, Front Knee
with jump
• Shield on the Propulsive Front Knee
• Land softly by bending knee
• Shoulders back and abs braced as you throw
the Kick – protect the lower back

Layer 2
• Swing back arm down as you kick
• Someone’s attacking – so get the shield!
• Multi-directional strikes to build your combat
skills and awareness

BODYCOMBAT 81 © Les Mills International Ltd 2019

05. POWER TRAINING 2
TRACK FOCUS FEEL
This is a split room track. Use this engaging class Interactive, Challenging, Contrasting
dynamic to interact and connect with everyone
on the floor, especially in the short recoveries
MARTIAL ART
between sets. Motivate your members through
MMA
the floor-based and standing challenges – with
everyone getting stronger and fitter while having
fun together!

MUSIC EXERCISE CTS REPS

0:00 Instr / 6x8 Split room in 2 teams 48
Set up Plank position
0:18 V1 / Bathroom stalls for 16x8 A Bear Crawl
the powder nose R Knee in, L Knee in 4
R Knee out, L Knee out 4 16x
(Any leg can lead)

1:03 C / False alarm! 8x8 B Jack feet out/in x2 4

Star Pushup 4 8x

OPTIONS:
1) Single Pushups on knees or toes
2) Jumping Jack out/in x1, Pushup)
1:25 V2 / Six inches long, 4x8 TRANSITION to standing 32
‘bout three inches Front Stance
R, L Uppercut, R Hook
L, R Uppercut, L Hook (on last 8cts)

1:35 Diamonds and the rings 12x8 C R, L Uppercut, R Hook 4

L, R Uppercut, L Hook 4 12x

2:08 C / False alarm! 8x8 D Team 1

R, L Mountain Climber
OPTION: Sprint OTS

Team 2
Modified Sprawl and Tuck Jump

As fast and as many reps as possible!

2:31 Br / she always leaves 9x8 Recover and transition back to Plank position 72
the man OPTION: Bear Crawl
2:55 C / False alarm 32x8 REPEAT SEQUENCES B – D
Note: Switch team exercises this time
Team 1 performs Modified Sprawl and Tuck
Jumps
Team 2 performs Mountain Climbers (or
Sprint OTS)
4:25 Br / _ She always leaves 2x8 Recover 16
the man

BODYCOMBAT 81 © Les Mills International Ltd 2019

05. POWER TRAINING 2
MUSIC EXERCISE CTS REPS
4:31 2x8 TRANSITION to Plank position 16
4:36 She always seems to be 5x8 A Bear Crawl 4
alone R Knee in, L Knee in 4 5x
R Knee out, L Knee out
(Any leg can lead)

4:51 C / False alarm! 8x8 B Jack feet out/in x2 4

Star Pushup 4 8x

OPTIONS:
1) Single Pushups, on knees or toes
2) Jumping Jack out/in x1, Pushup)

BODYCOMBAT 81 © Les Mills International Ltd 2019

05. FALSE ALARM 5:16mins
We bring back the old-school spli-room feel for JUMPING JACK X2, STAR PUSHUP
this Track 5. Take the opportunity to connect with
members by working amongst them – aiming to
engage and motivate everyone during the track.
In the standing Boxing sequence encourage them
to connect with each other as they try to match
each other’s physicality. This will create team spirit
and interaction as everyone works hard together, Layer 1
with a smile on their face!
• 2 fast Jumping Jacks with the feet, 1 wide Star
Pushup
TECHNIQUE & COACHING • As your legs go out your chest drops down no
lower than elbow level
BEAR CRAWL • OPTION: Single Pushups or 1 JumpingJack, 1
Pushup

Layer 2
• Reactive Core Training – helping to build
Layer 1 stronger core muscles
• Down to the floor in Plank position • Try to avoid bouncing – keep control to
maximize results
• Hands under shoulders
• Abs braced tightly
Layer 3
• Any leg – walk in, in, out, out
• I know it’s tough, but you’re doing great – hold
• Keep hips and shoulder square to the floor on!
• This is where great punches are born, on the
Layer 2 floor
• As you walk the knee in, bring it directly under
the hip to fire up and recruit more muscles of UPPERCUTS, HOOK
the abdominals
Layer 1
• As your shoulders fatigue push the hands
• Transition to standing
down harder into the floor
• Face the opposite team
Layer 3 • Front Stance, Boxing Guard
• You are in that variation that challenges you • Uppercut, Uppercut, Hook and change
the most – try to stay here for as long as • Aim for the chin and side of face
possible • Release your heel on the Hook
• Body-weight training is absolutely incredible • Bring your fist back to Guard position after
for overall endurance and conditioning each punch

Layer 2
• Quick, quick, power! Quick, quick, power! –
speed and power to get results

Layer 3
• Look at the person opposite you and now try
and match their power!
• Challenge on!
• How about trying to match their speed and
intensity now? Pick it up – GO!

BODYCOMBAT 81 © Les Mills International Ltd 2019

05. FALSE ALARM 5:16mins
MOUNTAIN CLIMBERS (OR SPRINT OPTION)

Layer 1
• Hands under shoulders
• Abs braced tightly
• Knee to chest and switch quickly
• If you sprinting, lift chest and use arms to
power the speed

Layer 2
• Feel how your shoulders and abs are working
hard in the Mountain Climbers!

Layer 3
• How fast can you move your legs? Faster then
the person opposite you?
• On the Sprints, power the legs to burn more
calories and get fitter, faster!

MODIFIED SPRAWL WITH TUCK JUMP

Layer 1
• Drop down into a Squat, hands open
• Place hands on floor, jump legs back and brace
abs
• Jump legs back in towards chest then vertical
leap into a Tuck Jump

Layer 2
• Abs braced in the Sprawl
• The Sprawl is a dynamic move which integrates
the whole body
• Visualize someone trying to grab your legs and
you shoot yourself out of reach!

Layer 3
• It’s only 25 seconds – how many can you do?
• Are you giving your everything?

BODYCOMBAT 81 © Les Mills International Ltd 2019

06. COMBAT 3
TRACK FOCUS FEEL
I’s time to challenge the legs and glutes with Playful, Fluid, Rhythmic
authentic Capoeira! Bring your own personal
sense of fluidity and fun to the way you move
MARTIAL ARTS
and coach this track. It’s short but demanding,
so create the perfect blend of connection and Capoeira and Kick-boxing
challenge to keep everyone working hard to
the end.

MUSIC EXERCISE CTS REPS

0:00 Intro / Ah yeah _ 6x8 A Front Stance
R Hop Ginga 4 12x
R Front Kick (on last 4cts)
0:21 (Drop) 4x8 A1 R Hop Ginga 4
R Front Kick 4 4x

0:35 V1 / World goes 8x8 B Squat x2 – facing R side 4

round, life I chose Lunge x2 – facing front 4 8x
(Reach L hand down on Lunges after 4reps)

1:02 Br / If the sky starts 4x8 C R Forward-Facing Esquiva 4

falling down Step R leg B into Ginga 4 4x
1:16 PC / _ cause if you 6x8 C1 R Forward-Facing Esquiva 2
wanna ride with me Quarter Step R leg B 2 12x
(Lift R knee up after Esquiva after 8reps)
OPTION: Stay grounded

1:36 C / How bad do you 4x8 A1 R Hop Ginga 4

want it? R Front Kick 4 4x
1:50 (Steel drums) 1x8 Recover (feet together) 8
1:53 Br / 5x8 A L Hop Ginga 4 10x
L Front Kick (on last 4cts)
2:10 Ah yeah _ 4x8 A1 L Hop Ginga 4
L Front Kick 4 4x

2:24 V2 / World goes 8x8 B Squat x2 – facing L side 4

round, life I chose Lunge x2 – facing front 4 8x
(Reach R hand down on Lunges after 4 reps)

2:51 Br / If the sky starts 4x8 C L Forward-Facing Esquiva 4

falling down Step L leg B into Ginga 4 4x
3:05 PC / _ cause if you 6x8 C1 L Forward-Facing Esquiva 2
wanna ride with me Quarter Step L leg B 2 12x
(Lift L knee up after Esquiva after 8reps)

3:26 C / How bad do you 4x8 A1 L Hop Ginga 4

want it? L Front Kick 4 4x
Feet together, arms by sides to finish

BODYCOMBAT 81 © Les Mills International Ltd 2019

06. HOW BAD DO YOU WANT IT (OH YEAH) 3:44mins
Capoeira is a hybrid Martial Art combining SQUAT X2, LUNGE X2
elements of dance, play and fight! Be creative
and colorful in your cues as well as being flowing
and relaxed in your movements to bring this track
to life. Allow your playful side to shine through,
before heading into the dark and serious contrast Layer 1
of Muay Thai in the next track. Ensure you coach • Side facing two Squats, double Lunge face
safety of the knees in the Squat/Lunge sequence forwards
by cueing when to lift the ball of foot/heel. • Cross wrists in front of chest on the Squats,
Ginga Arms on the Lunges
TECHNIQUE & COACHING • Knees out, chest up
• Lift the front ball of foot then lift the back heel
HOP GINGA • Start to reach right hand down towards floor
on Lunges

Layer 2
• Stay low to load the legs and glutes
Layer 1 • Push your heels down on the Squats to work
• Hop Ginga, step out, step in your lower body
• 1 and 2, step out, step in
• Find the rhythm first Layer 3
• Soft knees • The lower you stay, the quicker you get the
results!
• Arms relaxed
• Whoever told you no, doesn’t know! You’ve
• Take your time and feel the rhythm
got this!

Layer 2 FORWARD FACING ESQUIVA, LUNGE

• The Ginga has two purposes – defend and
attack

HOP GINGA, FRONT KICK

Layer 1
Layer 1
• Hop Ginga, step back and Front Kick forward
• Forward-Facing Esquiva
• Knee soft on the Front Kick
• Step out to the left, step back
• Lean away and brace abs
• Lean your body into the Esquiva, bending left
knee and straightening right leg
Layer 2 • Chest up and brace abs to keep hips and
• In Capoeira you stay low, lift the knee and shoulders forward
push away
• Feel the flow, like a dance! Layer 2
• Aim to reach your hand lower to the floor for
Layer 3 more intensity
• Enjoy the fluidity and have a little fun • Esquive in Portuguese means to escape –
• How bad do you want it? How hard are you avoid their strike!
willing to work? • On the last 4 reps, lift your knee to work your
abdominals harder
• OPTION: Stay grounded; no Knee Lift

Layer 3
• Now if you want to come on this ride with me,
I encourage you to drive out of your heel and
lift your knee
• Do you wantride to ride with us? Do you want
to come alive with us?
BODYCOMBAT 81 © Les Mills International Ltd 2019
07. MUAY THAI
TRACK FOCUS FEEL
Muay Thai is an intense Martial Art and creates Electronic, Techno, Powerful
the highest cardio peak in BODYCOMBAT! The
track focus is about inspiring your members to MARTIAL ART
push their limits by pushing yours! We do this Muay Thai
through our motivational coaching and by role-
modeling physicality. Give everything you’ve got
and watch how your members do the same!

MUSIC EXERCISE CTS REPS

0:00 Intro / ½ x8 Front Stance 4
0:02 B up / (synth) 4x8 A L, R Running Man Knee 4 8x

0:13 V1 / 4x8 B L Combat Stance

L Jab, R Cross 2
L Ascending Elbow 2
Pulse F, B 4 4x
R Knee x2 (on last 4cts)
0:25 B up / (percussion and B1 L Jab, R Cross 2
synth) 12x8 L Ascending Elbow 2
R Knee x2 4 12x

0:59 C / (Dubstep drop) 8x8 C Front Stance 8

L Knee x4 8 4x
R Knee x4
(Extra R Knee on last rep to finish!)
1:22 (Fade out/in) 4x8 Recover and transition to 32
L Combat Stance facing L side

1:33 V2 / (Synth) 4x8 D Plyo Push 2

Pulse F, B x3 to switch to face R side 6
Plyo Push 2
Pulse F, B x3 to switch to L side 6 2x
Plyo Push 2cts, R Front Kick 2cts,
Pulse x2 to switch to L side (on last rep)
1:45 B up / (percussion and 12x8 D1 Plyo Push, L Front Kick – L side 4
synth) Pulse x2 to face R side 4
Plyo Push, R Front Kick – R side 4
Pulse x2 to face L side 4 6x

2:19 C / (Dubstep drop) 8x8 C Front Stance 8

L Knee x4 8 4x
R Knee x4

2:42 Br / 4x8 A L, R Running Man Knee 4 8x

2:54 V3 / REPEAT SEQUENCES B to 2nd C – R
Note: Finish with an extra L Knee

BODYCOMBAT 81 © Les Mills International Ltd 2019

07. PUBLIC ENEMY 5:28mins
Teach the basics of each move and combination FRONT KNEES X4, BACK KNEES X4
well so your class can build their intensity quickly. Layer 1
Once your members have learnt how to move
• 4 right Knees, 4, 3, 2, 1 switch – left side
correctly we need to dial up the pressure and
inspire them to reach their highest cardio peak. • Abs braced and lift chest
The most effective way of doing this is through
motivational coaching and role-modeling Layer 2
correct movements – this will encourage them
• Hand to hip, heel to butt, knee… Drive!
to stay with you every step of the way and give
everything they have! • Notice how hard I slam my hand to my hip

TECHNIQUE & COACHING Layer 3

• Yeah! That’s it guys – you look great!
• Finish strongly, 5, 4, 3, 2, 1
RUNNING MAN KNEES
Layer 1
PLYO PUSH
• Front Stance
Layer 1
• Running Man Knee, right, left
• Face the right side
• OPTION: Stay grounded for Knees
• Plyo Push using the balls of your hands
• Pulse and switch to the left
Layer 2
• Swing hip back then drive it forward
Layer 2
• Pull hands down to outer hip
• We use this move to create space between
you and your opponent
JAB, CROSS, ASCENDING ELBOW, PULSE
Layer 1
PLYO PUSH, PUSH KICK
• Right Combat Stance
• Jab, Cross, Ascending Elbow, Pulse forward
and back
• Right, left, right, 1, 2, 3
• Targets: Nose and chin
Layer 1
JAB, CROSS, ASCENDING ELBOW, • Add on Front Kick
BACK KNEE X2
• Push, Kick, switch sides
Layer 1
• Lift knee high, lean away and cycle the leg out
• Eyes up, add on 2 rear Knees
• Aim knees to stomach
Layer 2
• Hands together on rear knees
• Open your hands, lift your elbows and stretch
your chest – the force pushes forwards
Layer 2
• Lift the knee, and smash that brick wall over!
• Use your hip on the Ascending Elbow to create
• Push with the hands and Kick with the foot
force on the way up
• Try this: open your hand, this will feel a lot
faster and add a sting to the strike! Layer 3
• Results only come when you believe what your
worth is
Layer 3
• So, push harder, reach further… threshold
• The beat’s lifting, the energy is building. I’ve
coming!
got one question for you… what does the
word ‘threshold’ mean?
• Muay Thai: Intense and out hardest heart-rate
peak in BODYCOMBAT – where the results live
baby!
• Link the strikes together and be faster than the
person next to you

BODYCOMBAT 81 © Les Mills International Ltd 2019

08. POWER TRAINING 3
TRACK FOCUS FEEL
It’s time to truly unite as we hit our last standing Uplifting, United, Collaborative
track! This is a hugely uplifting song, which
allows us to connect with our class and be in
MARTIAL ART
the moment with them. There’s a strong sense
Boxing
of team work and success in this Power Training
track – use the lyrics and emotion to guide your
members to a celebratory finale!

MUSIC EXERCISE CTS REPS

0:00 Intro / 2x8 Recover and introduce track 16
0:05 V1 / Piano 6x8 Front Stance
L Shoulder Stretch 24
R Shoulder Stretch 24
0:22 My partners in crime 4x8 L, R Run OTS 2 16x

0:33 And I wish some nights 8x8 A L Combat Stance

L Jab 2 32x
(L Jump Jab after 16reps)
0:55 C / When it’s all over 8x8 A1 L Jump Jab F x4 8
Run B 8 4x

1:17 (Oooh oooh oooh) 8x8 B L Jab, R Cross 2 32x

(Level 2 after 16reps)
(Punch L fist to the ceiling after the last rep)
1:39 V2 / _ Hands to the sky 2x8 Recover 16
1:45 I try to catch flights as 6x8 L, R Run OTS 2 24x
they go by

2:02 PC / And I wish some 8x8 C L Combat Stance

nights L Uppercut x2 4
L Hook, R Hook 4 8x

2:23 C / When it’s all over 8x8 D L Jab, R Cross x4 8

L Uppercut x2 4
L Hook, R Power Hook 4 4x

2:46 (Oooh oooh oooh) 8x8 B L Jab, R Cross 2 32x

(Level 2 after 16 reps)
(Punch L fist to the ceiling after the last rep)
3:07 V3 / _ Hands to the sky 2x8 Recover 16
3:13 I try to catch flights as 6x8 L, R Run OTS 2 24x
they go by

3:29 PC / And I wish some REPEAT SEQUENCES A to B – R

nights

BODYCOMBAT 81 © Les Mills International Ltd 2019

08. GOT YOU THERE 6:07mins
Build feelings of inclusivity and empowerment JUMP JAB
in this track as you bring everyone together for Layer 1
one final battle! Together we are stronger, so
• Jump Jab
make this your mantra as you coach your class to
euphoric feelings of success. Let your enjoyment • Pick up your front foot
and passion for what you do shine through – this • Land softly by bending knee
is infectious and will be reciprocated back to you
Layer 2
TECHNIQUE & COACHING • A little Jump Jab to get the feel and the
RUN melody in your body
Layer 1 • Try to turn your elbow to the outside – that’ll
• Easy Run recruit more muscles in the shoulder and back
• Right, left
• Chest up and use arms JUMP JAB FORWARD X4, RUN BACK
• Knees soft as you land Layer 1
• 4 Jump Jabs to the front
Layer 3 • Run back
• My partners in crime!... one last Run to give it • OPTION: Step Jab instead of Jump Jab
everything you’ve got – what do you say?
Layer 2
JAB • Simultaneously drop your foot and your punch
Layer 1 to hit the Jump Jab
• Right Combat Stance • High knees on the Run
• Easy Jab, right hand
• Aim for the nose, lip or chin JAB, CROSS
• Strike with front two knuckles Layer 1
• Elbow soft • Jab, Cross, right, left
• Soft elbows
Layer 2 • Bend knees
• Chin tucked in, elbows in, nice and relaxed on • Tuck in chin
the shoulder
• Get the feel of momentum, rocking your body Layer 2
forwards and back
• Stay in the pocket – nice and relaxed
• Try and turn your shoulders more
Layer 3
• This is your time now!
Layer 3
• Phase one of the Jump Jab – we’ve been here
• Only 30 seconds here – reach long through
before, but this time we’re got to go bigger…
your punches to shape your shoulders
deal
• Remember a time when things just felt
incredible… Are you in that moment? Let’s get
you there!

BODYCOMBAT 81 © Les Mills International Ltd 2019

08. GOT YOU THERE 6:07mins
UPPERCUT X2, HOOKS
Layer 1
• Right Combat Stance
• Double right Uppercut, Hook right, Hook left
• Targets: Chin and side of face

Layer 2
• Think about being compact; think about being
light
• Loosen through the shoulders and twist your
torso
• Load your legs, actively roll your shoulder
forward; Wait for it – then rotate on the last
second, this creates more power

Layer 3
• What’s the music doing for you?

JAB, CROSS X4, UPPERCUT X2, HOOK,

POWER HOOK
Layer 1
• Jab, Cross x4, double Uppercut, 1 Hook, 1
Power Hook

Layer 2
• Power combination – working deep into the
shoulders and back muscles

BODYCOMBAT 81 © Les Mills International Ltd 2019

09. CONDITIONING
TRACK FOCUS FEEL
This is complete core conditioning! We target the Vocal, Passionate, Determined
muscles of the front, back and sides of our torso
with a variety of challenging movements.
Coach your class with education-based cues to
inform them of what they are training, how and
why. Core strength is integral to function and
optimal physical performance – this conditioning
track has it all.

MUSIC EXERCISE CTS REPS

0:00 Intro / (Electronic 4x8 Lie on back, side-on to front 32
sounds) Lift knees over hips-width apart, shins
parallel to floor. Arms by sides.
0:11 V1 / Oh no, here we go 12x8 A Urban Ladder
again F leg extends out to 45° 4
B leg extends out to 45º 4
F, B leg walks in and up x2 16
Lower legs 4
Bend knees to reset 4 3x
OPTION: Alternate tap down
0:44 C / Oh, tell me you love 8x8 A1 Urban Ladder – Faster
me F leg extends out to 45° 2
B leg extends out to 45° 2
F, B leg walks in and up x2 8
Lower legs 2
Bend knees to reset 2 4x

1:07 Br / Oh, can you hear my 16x8 B Crunch Pulse x3 – clasp fists together, arms 8
heart say (ooh, ooh) straight between knees
Crunch B hand punch between knees 4
Crunch F hand punch between knees 4 8x

(Level 2 after 4reps – crunch higher and

rotate more on punches)
1:51 QC / Oh, tell me you 4x8 Recover and transition to lie on front, 40
love me fingertips to temples and feet together

2:03 Oh, tell me you love me 28x8 C Salute Pulse x2 8

Aeroplane Pulse x2 8
Salute Pulse x2 8
Sky Diver – reach hands F, pull B as feet lift 8 7x
off floor, heels together with knees apart
3:20 Br / Explosion and fade 5x8 Recover and transition to lie on back 32

3:35 V2 / Bad at love, no, I’m REPEAT SEQUENCES A – B

not good Note: Punching
Note: A only 2 reps

5:04 Outro / Oh, tell me you 3½ x8 Recover – hug knees to chest 28

love me

BODYCOMBAT 81 © Les Mills International Ltd 2019

09. TELL ME YOU LOVE ME (MATRIX &
FUTUREBOUND REMIX) 5:15mins
Use clear body part and direction cues to TRIPLE CRUNCH PULSE & PUNCH
get people moving well, then layer in some COMBINATION
education around the benefits of the exercises. Layer 1
By explaining a little more around the what, • Feet down on the floor, hands in the middle
how and why of the moves our members will be
more compelled to work harder through greater • 3 Crunch Pluses – 3, 2, 1
knowledge and understanding. • Punch right, left
• Chin tucks in and neck long
TECHNIQUE & COACHING • Slide ribs down towards hips
• Lower back towards floor
URBAN LADDER
Layer 2
• Punch hard between your knees
• Let’s get a little more from this exercise by
rotating the shoulders on the Punch
• Shaping your upper abdominals and obliques

Layer 3
• Imagine yourself in a training montage
• Each single Crunch edges you closer to the
core conditioning that you’re craving!
Layer 1
• Lie on your back, side-on to the front SALUTE PULSE X2, AEROPLANE PULSE X2,
• Setting up the Urban Ladder – bend knees at SKYDIVER
90 degrees above hips, arms to sides
• Front foot goes out, then back leg,
6, 5, 4, 3, 2, 1
• Lower legs to 45 degrees then bend knees Layer 1
back to 90 degrees
• Pull knees towards chest and roll up
• Brace abdominals tightly throughout
• Lower back is towards the floor • Lie on your front, feet together, legs long,
fingertips to temples
• OPTION: Toe Tap instead of Urban Ladder
• Squeeze glutes before you move

Layer 2 • 2 Salute Pulses, fingertips to temples, two

Aeroplane Pulses, arms out to side, 2 Salues,
• Pull shoulder blades back towards the spine so reach forward and pull back for the Skydiver
you are grounded to the floor
• Challenge yourself by lowering legs closer to
Layer 2
floor as you reset
• Great training for your lower back muscles
• This move will strengthen and tone your lower
abdominals • Draw shoulder blades together and feel the
pinch

Layer 3 • Feel the strength in your lower back – this is

building balance in your body
• Be strong! This is a great exercise to train your
core stability using your legs as leverage
Layer 3
• Mind over matter – tell yourself you love this!
• It’s gonna start to heat up now
• You gotta train the back if you want a strong
front!

BODYCOMBAT 81 © Les Mills International Ltd 2019

10. COOLDOWN
TRACK FOCUS FEEL
Is a ell-earned Cooldown and stretch to a Relaxing, Soulful, Re-enerizing
beautiful piece of music. Allow space in your
coaching to connect members to their breath
and to the song. There’s ample time to stay in
each stretch for a while, which gives you the
opportunity to say less and for your class to ‘feel’
more.

MUSIC EXERCISE CTS REPS

0:00 V1 / Hey what’s up 2x8 Recover and prepare to stretch 16
0:11 Thought I’d see what’s up 6x8 Frog Stretch – knees hip-width apart 48
Drop down to forearms
0:34 Oh oh 4x8 Lean forward, release stretch 16
Sink back and down into the stretch 16
0:50 C / He, won’t touch you like 4x8 Knees in, hands under shoulders 4
do Jump feet oustide hip-width 4
Take hands F and sink deeper into Adductor 16
Stretch
Walk hands B under shoulders 4
Drop to knees 4
1:06 (Instr) 4x8 R Hip Flexor Stretch – reach arms O/H 16
Open arms wider to stretch chest 16
1:22 4x8 R Kneeling Adductor Stretch – turn R foot 32
in, L hand reaches down, R hand to hip and
turn away
1:37 V2 / It’s ok to want me 6x8 Seated L Glute Stretch 48
(B hand down and twist to look over back
shoulder after 16cts)
2:00 Promise it won’t last long _ 6x8 Seated R Glute Stretch 48
(B hand down and twist to look over back
shoulder after 16cts)
2:24 C / (Instr) 4x8 L Hip Flexor Stretch – reach arms O/H 16
Open arms wider to stretch chest 16
2:40 He won’t touch 4x8 L Kneeling Adductor Stretch – turn L foot 32
in, R hand reaches down, L hand to hip and
turn away
2:56 He can’t touch you like I ½x8 Transition to standing 4
2:58 Won’t touch you like 1½x8 L Shoulder Stretch 12
3:04 He don’t know your body 2x8 R Shoulder Stretch 16
3:11 Outro / Like I would ½x8 Step L foot in and take a bow! (L fist to R 4
palm)

BODYCOMBAT 81 © Les Mills International Ltd 2019

10. LIKE I WOULD (THE WHITE PANDA REMIX)
3:18mins
Connect to the use of breath as we increase the HIP FLEXOR STRETCH
range of motion within stretches. As your class
starts to feel this connection of breath and length
they will increase their flexibility over time. Once
you have coached this concisely, allow space
for members to enjoy the soulful music. This is
a beautiful way to wind down after such a high Layer 1
energy workout and to leave feeling invigorated! • Walk hands back under shoulders

TECHNIQUE & COACHING

• Drop down to the knees
• Right leg step forward
• Reach arms up over head
FROG STRETCH
• Shoulders away from the ears
• Hip Flexor Stretch – relax the back foot

Layer 2
• Imagine someone is pulling your elbows back
Layer 1
• Keep stretching by opening the chest out wide
• Take knees hip-width apart
• Open out from the shins; flex toes towards the
KNEELING ADDUCTOR STRETCH
knees
• Drop body onto elbows/forearms

Layer 2
• Gently inhale then exhale and sink a little lower
Layer 1
• Tail bone sits back; feel the stretch on the inner
• Back leg turns in
thighs and groin
• Put the weight forward into front leg
• Just relax the shoulders; loose any tension
• Front hand down on inside of thigh
STANDING ADDUCTOR STRETCH • Back hand to hip, then look away by rotating
chest
Layer 1
• Knees come in, hands under shoulders and
jump feet out Layer 2
• Walk hands forwards and sit tail bone back • Keep leaning forward to really feel this stretch
• Chin tucks in
SEATED GLUTE STRETCH
Layer 1
• Let hand down and tuck knee under
• Turn towards right leg and hug knee in towards
chest
• Rear hand goes behind you to the floor; twist
spine and look towards the rear shoulder

Layer 2
• A great release for the glutes
• Focus on your breath – light and relaxed

SHOULDER STRETCH
Layer 1
• Step feet wide
• Shoulder Stretch – soften both knees
• Hold above or below the elbow
BODYCOMBAT 81 © Les Mills International Ltd 2019
05. POWER TRAINING 2
TRACK FOCUS FEEL
A brand-new Energy Ball movement is the feature Dreamy, Nostalgic, Flowing
in this great Bonus track! Coach either the breath,
tension or impact during the Soft, Power and
MARTIAL ARTS
Speed KATA. This has a deep intrinsic sensation
and mind muscle link – feel this with your class Karate and Boxing
and enjoy the experience.

MUSIC EXERCISE CTS REPS

0:05 Intro / (Instr) 4x8 Wide Front Stance – arms relaxed 32
0:16 B up / 12x8 Sweep arms O/H 8
Float hands down in front 8 6x
0:49 C / _ So I’m just holding 8x8 A L Combat Stance
on, holding on Energy Ball (Soft Kata) 8
Sweep hands B, bend B knee and straighten
front leg, lifting front heel
Push hands front bend front knee and 8 4x
straighten B leg

1:11 (Drop) 8x8 B L Jab, L Uppercut, L Jab, L Uppercut 8

Energy Ball (Speed kata) 4
Pulse F, B x2 4 4x

1:33 Br / _ So I’m just holding 16x8 C L Jab, L Uppercut, L Jab, L Uppercut 8

on, holding on moving F
Energy Ball (Speed KATA) 4
Run B 4 8x
(Level 2 after 4reps – Power KATA)
2:17 (Fade out) 1x8 Wide Front Stance – arms relaxed 8
2:20 Instr / 3x8 Sweep arms O/H 8
Float hands down in front 16
2:28 B up / 4x8 Sweep arms O/H 8
Float hands down in front 8 2x

2:39 QC / _ So I’m just REPEAT SEQUENCES A to C – R

holding on, holding on
4:07 1x8 Wide Front Stance
Arms lower slowly to ‘A’- frame 8
4:10 3x8 Feet together, congratulate classon their 24
efforts

BODYCOMBAT 81 © Les Mills International Ltd 2019

05. HOLDING ON 4:23mins
Connect each phase of KATA to the unique JAB, UPPERCUT, JAB, UPPERCUT, ENERGY
feelings of breath, tension or impact. The new BALL (SPEED KATA), PULSE
Energy Ball brings a new experience, so enhance Layer 1
this through clear coaching and great execution. • Jab, Uppercut 2 times then a Speed KATA

TECHNIQUE & COACHING • Jab, Uppercut, Jab, Uppercut, Speed KATA,

Pulse forward and back

SOFT KATA Layer 2

• The Speed KATA is different – you relax until
the point of impact then pop it
• Create energy and tension in the body

MOVING FORWARD – JAB, UPPERCUT, JAB,

Layer 1 UPPERCUT, ENERGY BALL (SPEED KATA),
RUN BACK
• Wide Front Stance
Layer 1
• Arms wide, hands in fists
• Moving off the spot, come forward – Jab,
• Sweep open hands up over head
Upper, Jab, Upper, Speed KATA and run back
• Lower down the mid-line of the body
• Land softly by bending knees

Layer 2
Layer 2
• Breathe in as you lift hands; exhale as you
• Short, sharp and powerful moves
lower down
• Wait for the last second until you release the
• Soft KATA is all about breath
energy
• Feel the tension, discipline and focus in your
body
Layer 3
• We are going to take this concept and
ENERGY BALL SLOW (POWER KATA)
condense it down
• Your moves will become more powerful,
your strikes will become sharper and you will
become stronger… you ready?
• Crank it! – yeah, that’s the energy we’re
looking for!
Layer 1
• Right Combat Stance
• Sweep hands back, bending back knee and
straightening front leg
• Lift ball of front foot as weight shifts back
• Push hands forward, bend front knee and
straighten back leg

Layer 2
• Breathe in as you carry the Energy Ball back
• Exhale as you push the Energy Ball forwards
• Create tension in the muscles

BODYCOMBAT 81 © Les Mills International Ltd 2019

THE HISTORY OF MARTIAL ARTS
THE HISTORY OF BOXING THE HISTORY OF KUNG FU
Boxing is a combat sport where two participants, Kung Fu consists of a number of fighting styles
generally of similar weight, fight each other with that were developed over many centuries.
only their fists. Boxing is supervised by a referee Essentially this is a Chinese Martial Art, practised
and is typically performed inside a ring with by Shaolin monks. Those fighting styles are
rounds lasting 1 to 3 minutes. There are three identified as ‘families’ or schools. Examples of
ways to win: these styles are physical exercises that mimic
Victory is achieved if the opponent is knocked movements from animals.
down and unable to get up before the referee There are five animal forms:
counts to 10 seconds; this is called a knockout or
• The Dragon
KO.
• The Snake
If the opponent is deemed too injured to
continue, this is called a technical knockout or • The Tiger
TKO. • The Crane
If there is no stoppage of the fight before an • The Leopard or Panther.
agreed number of rounds, a winner is determined
either by the referee’s decision or by judges’
scorecards. THE HISTORY OF TAE KWON DO
There are four basic punches in Boxing: Jab, Tae Kwon Do is a Korean Martial Art. The word
Straight Right/Cross, Hook and Uppercut. ‘tae’ means ‘to strike or break with foot’; ‘kwon’
means ‘to strike or break with fist’; and ‘do’ means
‘way’, ‘method’, or ‘art’. So, ‘Tae Kwon Do’ may
THE HISTORY OF KARATE be loosely translated as ‘the way of the foot and
Karate is a Martial Art that is centuries old and fist’ or ‘the way of kicking and punching’.
essentially Japanese. The translation of ‘kara’ is Tae Kwon Do is a flamboyant Martial Art that is
open and the translation of ‘te’ is hand. So Karate agile, fast and precise; it is 90% feet and only 10%
means ‘empty hand’. hands.
•K
 arate training is commonly divided into three
sections:
• Kihon (the basics or fundamentals)
• KATA (forms)
• Kumite (sparring).

THE HISTORY OF MUAY THAI

Muay Thai is referred to as ‘The Art of Eight
Limbs’, as the hands, shins, elbows and knees
are all used extensively in this art. A practitioner
of Muay Thai (nak muay) thus has the ability to
execute strikes using eight ‘points of contact’, as
opposed to ‘two points’ (fists) in Western Boxing
and ‘four points’ (fists, feet).
Muay Thai is the national sport of Thailand.

BODYCOMBAT 81 © Les Mills International Ltd 2019

WE ARE THE LES MILLS TRIBE
We are a global family of leaders, passionately We remove the boundaries of judgment and
devoted to creating a healthy planet. empower all people to enjoy the unique benefits
We fearlessly inspire others to discover their true of movement. While honoring our heritage, we
potential by falling in love with exercise. set course for the future. Looking to inspire,
innovate, and create as much as humanly
Exercise is our global movement. Millions of us
possible.
bind together every day to unite through sweat.
Our movement shakes the world. We are ludicrous enough to believe that we can
change the world.
Music is our soul. It drives us, focuses us, gives us
passion. We are the Les Mills Tribe.

OUR DECLARATION OF INTENT

The Les Mills global family is made up of 17,500 As a company that leads group fitness
fitness clubs, 130,000 instructors and millions of experiences for millions of people every day, we
participants from 100 countries around the globe. walk a fine line between delivering cutting-edge,
Separated by geography, religion, race, color and innovative products and ensuring that accepted
creed, we are united in our love of movement, norms are upheld and respected.
music and the pursuit of healthy living, both for Choosing, licensing and matching choreography
ourselves and our planet. to the right music is a huge challenge! We screen
At Les Mills we believe in the dignity of each the music we use and try to avoid language and
individual within our community and strive to references that may cause offense. If we can,
respect the rights and freedoms of all. sometimes there will be an alternative track (at
the bottom of the track list) for you to use instead.
In our choice of role models, music and
movements we understand that different people We embrace open communication with our global
and societies have different standards for dress, family so differences of opinion can be expressed,
popular culture and dance. and compromises reached.
We also know that what is considered appropriate Above all, we are passionate about delivering
in some contexts can be seen as inappropriate in life-changing fitness experiences, every time,
others. everywhere.

BODYCOMBAT 81 © Les Mills International Ltd 2019