BODYCOMBAT 75

Citation preview

BODYCOMBAT 75 01A. UPPER BODY WARMUP 01B. LOWER BODY WARMUP 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 03. POWER TRAINING 1 04. COMBAT 2 05. POWER TRAINING 2 – OPTION A 05. POWER TRAINING 2 – OPTION B MUSIC

Hey instructors, we’d love your feedback on our new notes! Click here to fill out a quick survey https://lesmills.qualtrics.com/jfe/form/ SV_6PrBtwWGtfNpACF

Les Mills’ instructor resources are unique, valuable resources provided to you as a Les Mills’ certified instructor to enable you to learn each new release and teach it in Les Mills’ licensed clubs only. Do not share these resources. Copying, uploading or sharing files on the internet or selling Les Mills’ instructor resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including legal action and the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated. BODYCOMBAT 75 © Les Mills International Ltd 2018

01A. UPPER BODY WARMUP TRACK FOCUS An energized song and strikes from multiple Martial Arts warm up the upper body to get your class mentally and physically ready for this awesome training session. Use clear Layer 1 cues for each upper body strike and coach each Martial Art so that your class experiences the distinct feel of Boxing and Karate. Music

FEEL Big Room, Fired Up, Energized MARTIAL ARTS Boxing, Karate

Exercise

CTS

REPS

L Combat Stance – Boxing Guard

8

A

L Jab, R Cross

4

6x

4x8

A1

L Jab, R Cross L, Jab, R Cross x2 L Uppercut x2 (on last 8cts)

2

16x

0:32

C / (Heavy dance sounds) 8x8

A2

L Jab, R Cross x2 L Uppercut x2

8

8x

1:00

V2 / Everybody in

4x8

B

L, R Hook

4

8x

1:12

QC / are you ready? _

8x8

C

L Jab x3 L Jab to R side

6 2

8x

1:41

Everybody in

4x8

D

L Low Block L Mid Block

2 2

8x

1:54

Instr / are you ready? _

8x8

E

L Lunge x3 (R leg B) L Adductor Stretch (R foot steps out)

6 2

8x

2:21

B up /

2x8

L Lunge and hold – Recover and transition into R Combat Stance – Boxing Guard

16

0:05

Intro / Everybody in

1x8

0:08

Everybody in

3x8

0:18

B up / (Music builds)

2:28

BODYCOMBAT 75

REPEAT SEQUENCES A to E – R Note: A only 4reps

© Les Mills International Ltd 2018

01A. READY 4:38 min The lyrics of the song are perfect for getting your participants engaged and READY for the workout. Once you have set them up with the basics of each strike, tap into the music and connect with them so they finish this track energized and excited to work! Get your participants psyched up and READY!

LOW BLOCK, MID BLOCK Layer 1

TECHNIQUE & COACHING

JAB, CROSS Layer 1 •  Combat Stance, Jab, Cross, Right, Left •  Target: Nose, lip and chin •  Strike with the big knuckle •  Relax your shoulders Layer 2 •  Drop your shoulders, feel your body rotate

JAB, CROSS, DOUBLE UPPERCUT Layer 1 •  Target: Nose, lip, chin on the Jab/Cross then tuck underneath on the Uppercut •  Relax your shoulders •  Bend your knees then drop and drive up on the Uppercut