BODYCOMBAT 75 01A. UPPER BODY WARMUP 01B. LOWER BODY WARMUP 02. COMBAT 1 03. POWER TRAINING 1 04. COMBAT 2 05. POWER TRA
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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
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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