On Saturday we released BC38 at a local gym – there were four of us releasing all together and we followed Dan and Rach’s example and used the “Heavyweight boxing” theme. We all dressed in Twins/Everlast boxing gear and if I do say so myself looked bloody great! Possibly the only downside is that we released at midday on a Saturday and the day was picture perfect so we didn’t quite have a full class but all went off without a single hitch so all good! If you’re not already as I always have more pics of filmings and releases there ? (click to enlarge). Hey guys, just added a page that has every BODY COMBAT track listing right through from release 1 till the current (at time of writing it’s BC38).
I’ll be adding each release as soon as I get the info (already have about of 39 but won’t list it till it’s confirmed) You can now find the full list via the link above or simply click. You’ll find BODYCOMBAT 3 listed even though it’s been withdrawn (always interested in more info on that if you do know more about it – specific details as to why it was deemed unsafe are sketchy). If you can assist any further or notice any errors (I’m pretty sure they’re all correct but who knows!) then please drop me a line below, every little bit of info is appreciated!
So 5:00am this morning I was going through a few of the tracks from BC38 as I was taking the full release at a 6:30am class and wanted to be sure I made no errors (I’ve taught many of the tracks in various classes of the last few weeks but not taken the full release start to finish until this morning). I’d had a fairly rubbish night’s sleep and I guess I was only semi-awake, in the lounge of my apartment with the intention of going through the DVD track by track so it was all fresh in my mind for class. I say intention as it didn’t quite pan out the way I’d planned. Picture this, I have a 42inch plasma on one wall and a mirror on another.
So I’m facing the mirror going through the warmup. Upper body warm up, no problems. Lower body starts – stretch first. Into left knee step step right knee step step all good. Into the first kick; side kick to the left. Plasma comes flying off the wall!
If I wasn’t awake before that I certainly was as I dove to catch my screen as it flew towards the floor! Thankfully I caught it – and it did gave me a funny story to tell the class. Morale of the story is I definitely need a bigger apartment!
Okay, I’ve now done BC38 many times both as a participant and instructing so I feel I can give it a decent review. Overall I think BODYCOMBAT 38 is a great release; let me clarify by saying it is not terribly complex in it’s movement, many of the tracks are pretty repetitive and the combos are pretty simple. BUT, what it lacks in complexity it DEFINITELY makes up for in intensity. Make no mistake about it it is a hard release! And I think many tracks will stand the test of time and be used over and over again once we start mixing. Anyway, read on and if you’ve done it I’d be really interested in your feedback. Warmup: “” – 2-4 Grooves / “” – Cascada Fantastic start to the workout.
As I stated in my it certainly helps your enjoyment of a particular track if you actually like the music, and I really like both the tracks that make up the warmup. If you don’t like dance music obviously you won’t feel the same.
Both tracks are light and really uplifting! One thing that’s occurred to me in this release is that with the exception of track 2 every other cardio track has a dance/trance feel to it. There’s a distinct lack of rock in this release. Getting back to the track itself there’s a couple of little tricks in the chorry which took me a couple of sessions to sort out – the shuffling “left” (instructor right) before the knees at the end is kinda odd! All in all a great warmup – no kata, no real surprises, just covers the basics.by the way – I meant to add that if you haven’t heard the actual version of “writing on the wall” used in this release then please ignore the youtube link to it; the version I’ve linked to isn’t the same.
The actual version is better yay! Addition: See Andreas’s comment below for a better link thanks bud! Combat 1: “” – The Hives Not my favourite track but a solid track 2. Consistently I find the first combat track one of the tracks I enjoy least.
I wasn’t a big fan of Born to be wild (BC36) however I did enjoy Beat It from 37 definitely Try it Again has a more Born to be Wild feel to it, perhaps it’s the traditional karate movements that appear in both. Loads of traditional karate blocks and punches exactly like BTBW.
The final section after the “They say madness is doing the same thing” part is cool. I used to use “sliding side kicks” (as we called them) in my Tae Kwon Do days a lot – and shuffle side kicks are just as good! Solid track and will stand the test of time. Power training 1: “” – D:code Feat Emma Very typical power training track – could easily be a track 8 which seems to be common in the last few releases – track 3 and 8 in terms of style are almost impossible to differentiate. Music is also exactly what you’d expect based on BC35-37 – fast dance music. This track has lots of speed balls, lots of ROTS (running on the spot), and a tonne of jump jabs; it is a nice, happy, uplifting song.
One thing I will say, instructors, doesn’t Hernan do a fantastic job presenting it. He’s awesome Combat 2: “Headbangerz Rock Da Club” – Nick Skitz / “” – Starsplash You know what – I still can’t decide if I like this track. I’m gonna do it a couple more times in a class environment and then make my mind up.
At the moment I’d have to say I’m not enjoying the first half much at all. The second part (Cold As Ice) with all its round house knees into side kicks I’m loving.
I will probably complete this tomorrow (I’m doing it again tonight and 6am tomorrow) and by then I’ll know for sure. Okay, yep, I do like this track. It’s got about 240 knees and kicks in it, and the round house knees into side kicks (think The United Vibe) hurt!! I tell you, this combined with track 6 definitely mean your legs get a complete and utter hammering in this release. Power training 2: “” – Avril Lavigne Okay this track has already caused quite a bit of controversy (like and just for starters), and I’ve mentioned I’m not a big Avril fanin fact, I’m not any type of Avril fan! And, when I saw this was in BC38 I expected another split room “Girlfriend” (i.e.
BC33) type track; or, lord help me another “Don’t You Wanna Feel” type track from BC36 (possibly my least favourite track 5 ever!) By that I mean, they’re all kinda girly poppy songs. Well, it’s not “girly” at all (okay, expect for the lyrics – they’re almost unbearable “I hate it when I can doesn’t understand that at a certain time of month I don’t want to hold his hand” WTF! Anyway, moving on) We should dub this track the shoulder killer as mine consistently hurt like hell afterwards!
The track blitzes your right side (or left for instructors) totally before restarting and doing it again given my first impression of the music this track is MUCH better than I thought it would be! Combat 3: “” – The Prodigy The esquiva track. Much like BC37 this track is all about leg conditioning. Prepare to hurt. And, I really hate to admit it – but I’m not a fan of this track.
I know, I know you probably like it right? I really wish I did like it – but unfortunately I’ve now waited and given it a pretty good blast (5 or 6 times) and truth be told I’m not a fan. Here’s the thing. I do combat for a cardio workout.
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I know the merits of conditioning – but I do BODYPUMP and weight training to tone and strengthen my body. I do combat to stay fit, remain lean (or even get leaner) and to stay nice and healthy. So to my mind throwing a leg conditioning track in the middle of the release is a little bit frustrating.
I will say that this track does keep your heartrate up to a much higher degree than stamp in BC37 did (another esquiva track) because of the lunge, front kick, esquiva combo so that’s a good thing let’s just say fingers crossed it grows on me. Let me also add that I’m definitely in the minority here – most people seem to love it – so enjoy! Muay Thai: “” – Nick Skitz feat MC BB Not a bad track as far as Muay Thais go, though personally not one to really get excited about. The chorry is very simple, and as can be expected has lots of knees, elbows and street brawler downward punches. No surprises here (like the incorporation of gingas a la BC36) and sadly for me no jump knees either.
I LOVE the Muay Thais with jump knees. Though, that’s no to say you can’t add one per side as the last knee in the sequence. A reasonably solid track but definitely not Muay Thai classic as far as I’m concerned. Power training 3: “” – Cascada ABSOLUTELY my favourite track in this release. Here’s the funny thing, I used to love this song.
For a fair part of last year I’d constantly thrash it when training on my iPod; I think I had 4 or 5 different versions of it in total and I used to play them in succession whilst doing weights in the gym. But, as you can probably guess I got really sick of it really quick. Then it came out as the back track in BODYPUMP 66. And suddenly I loved it again. But, after 3 solid months of thrashing it (again!) I got sick to death of it.
Now it’s out in BC38 and believe it or not I love it again! Granted it’s a different version but still the same song it’s fantastic! The track is split into 3 parts – the first two a mix of non-stop jabs, followed by non-stop uppers and non-stop hooks. The third part is just jabs. I mean, it is the simplest chorry you can imagine but the way the music builds with it’s peaks and valleys – well it just rocks. This is the perfect climax to an intense release – love it! Conditioning: “” – Pussycat Dolls Killer conditioning track.
32 tricep pushups followed by 32 wide pushups – with no break! I’m no fan of the song but to be honest the chorry is so hard that I barely notice it! This track also has crunches and a plank for the ol’ abs. Not too much else to say except ouch! Cooldown: “” – OneRepublic Not too much you can say about a cooldown. The song is a nice calming song and I think a perfect end to an otherwise intense workout.
Your heartrate will drop and you’ll leave the workout feeling refreshed – exactly what you’d want! I’ll admit I’m not terribly a big fan of the ‘neck stretch’ movement, but this is a fittingly great end to a great release – nice job guys! Hey guys, sorry for my lack of posting for the last few days, been absolutely flat out IRL, and to be honest I wanted to give BC38 a real decent blast before writing a full review. I still haven’t had a chance to do BODYPUMP 68 yet either so will be writing about that in the next week too. All the local gyms are releasing in the next week or so, so no doubt I’ll be doing both releases more than enough in due course!
Right, I found the following information incredibly interesting so I hope you do too. Let me preface that I didn’t compile these lists, they are 100% completely and utterly stolen from – thanks bud!
The following mixes are current right up till BODYCOMBAT 38 (which as it happens didn’t actually make it onto either list!), but they do show the importance of being very careful when making up your class mixes, as there’s a 32 minute difference between the longest and shortest mix! It also shows you can actually fit a full 10 track class into a 45 minute class slot with no problems whatsoever. What really surprised me is the shortest list, imagine putting a full class together and it being over in 38 minutes! Your members would be spewing!
IMO BC38 is the perfect length, 56 minutes. Anyway, enjoy! Shortest: 01: Summermelody / Does the Fish Have Chips? After the with Dan Cohen (BC programme director) on Saturday I’ve come up with a few theories about some changes we can expect to see in Combat – and my guess is we’ll probably see them from BODYCOMBAT 40.
BC40 marks exactly ten years of the programme, so if you were going to make some changes that would be as good a time as any. Dan didn’t say anything specific other than that the programme is evolving and we can expect to see some changes. So here’s some of my ideas (bear in mind I literally have no inside knowledge and these are all just a shot in the dark). Addition of a circuit style track? You may recall back in September about the fact that Dan had pitched the idea of adding a “circuit style” track to BC, a track where the class is split into groups and each group does a different exercise or drill. Well, based on the fact that Dan had us doing a circuit in the intensive my guess is this is a definite.
In my opinion we could possibly expect to see a circuit track added into BC – if not in BC40 then definitely in BC41. Exactly how this will work or what track it’ll replace is anyone’s guess.
Traditional ginga tech Change in ginga technique: There’s no gingas in BC39 so I’m picking from BC40 we see it back, and with some changes. Dan did hint that this could be the case. As far as I can guess they’ll be no lifting of the toe, less wrapping of the arm around the back of the body and it will be much truer to authentic capoeira form. Roundhouse kicks from the back leg? In BODYCOMBAT we only ever roundhouse off the front leg.
As far as I can tell it’s a safety issue. Yet you can create so much more power off the back leg. My guess is we may start seeing roundhouse kicks from the back leg in BC40 too. There may even be moves like the “switch roundhouse”!! Now that would be cool! I could be way off base here, what are your thoughts? Be interested to know.
No matter what I guess we’ll find out in a couple months at the BC40 filming! Saturday was the first time I’d even seen BODY COMBAT 38 (apart from the track listing). Did feel kinda strange as I’d already done BC39 (due to the fact I went to the filming) but nevermind! Anyway, in short – I loved it. It is hard to get a decent feel for a release when you’ve only done it once, but honestly, after having done BC39 once as well I enjoyed 38 A LOT more. I’ll write a full review of the release once I’ve watched the DVD and received the notes (should be in about 48 hours) but for now here are the highlights in brief (presenters were Dan, Rach and Hernan); I loved the warm up mainly because I really like both the tracks that make it up.
If you don’t like dance music obviously you won’t feel the same. Both tracks are light and really uplifting! The upper body is “” by 2-4 Grooves whilst the lower body warm up is “” by Cascada.
Really enjoyed this. Combat 1 seemed to me to be a typical track 2 – it was “” by The Hives. Both track 2 and the power training track (“” by D:code Feat Emma) aren’t really standing out in my memory which leads me to believe they are exactly what you’d expect from combat 1 and power training 1. Combat 2 (track 4) is a TOTAL KILLER.
If you thought “We will survive” was hard in BC37 with it’s 260 odd kicks then you’re in for a rude awakening. Dan claimed there are 300+ in this track! (Addition: As it happens there’s no where near 300 kicks in this track – more like 240; So around the same as We Will Survive – maybe Dan was just trying to freak us out haha – however make no mistake it FEELS like there’s over 300 that’s for sure!) It’s in two parts. The first part is “Headbangerz Rock Da Club” by Nick Skitz and that is a kick combo not completely different to the kick combo in BC37. Lots of back kicks, knees and front kicks. The second part (“” by Starsplash) really finishes you off with loads of roundhouse knees into sidekicks (think The United Vibe from BC35).
Absolutely leg shattering track and a real highlght for me. I’m not sure what the track length is but it is loooooooong! I think people will either love or hate it. Track 5 (“” by Avril Lavigne) was MUCH better than I thought it would be. I’m not an Avril fan and I expected something similar to the last Avril track 5 – “Girlfriend” from BC33.
Thankfully it’s not. It’s not a split room track either which is all good. I was surprised at how much I enjoyed this. Prepare to have your legs cained in track 6 (“” by The Prodigy). The esquiva is back and it’s a killer. The one thing that really stood out for me in this track is the cool esquiva into front kick combo.
This tracks hurts no two ways about it. I know I enjoyed the muay thai but I honestly can’t remember that much about it! The song is “” by Nick Skitz feat MC BB. I can recall a lot of street brawler downward punches and lots of knees I’ll write a lot more about this in full when I get the DVD. Highlight for me without question: Track 8: “” by Cascada. THIS TRACK WENT OFF! It goes on and on and on and the levels just keep building!
You think you’ve hit level 4 and then bang – the music builds again and you reach even deeper and power on! Then just when you think it’s over – WHAM – another level hits you and you’re off again! I swear the endorphins your body produces in this track will keep you buzzing for hours afterwards. Absolutely awesome! The whole room was cheering as the track progressed. It was incredible and I can’t wait to release it.
Conditioning – was hard. The track was “” by Pussycat Dolls. Personally I hate the song with a passion so wasn’t expecting to enjoy it. Dan challenged us to do it all on our toes. In fact he said he’d buy a beer to anyone that could – and it was probably a pretty safe bet for him the track has 64 press ups with no breaks! 32 chest and 32 tricep. However, Dan you do owe me one as I did manage it (just!).
The ab portion also has the plank which is a killer move as we all know. Cooldown: “” by OneRepublic. Not too much kata which I prefer. Excellent end to a fantastic release. As I said expect a much more complete review in a few days but this release is DEFINITELY one to look forward to yay!
Pics follow – apologies for quality they were taken from my cellphone.
Last week Dan and Rach started trialling BODYCOMBAT 41 in their Wednesday class at Les Mills Auckland for the filming next weekend. Although I wasn’t there, I’ve had a couple of reports as to what happened so I’ll tentatively let the cat out of the bag early couple of points however.
A) as I said I wasn’t in attendance so can’t formally confirm the below, and b) these may change dramatically before the actual filming itself. It’s not unheard of for tracks or chorey to change on the day of the filming – or even during the filming (as happened with the chorey in BC40). So, take the below with a grain of the proverbial salt 😉 So, at last week’s trial Kelly Clarkson featured in the warm up (track 1b) – My Life Would Suck Without You (yes I did say Kelly Clarkson – don’t worry it gets even more interesting!). A remix of Numa Numa was track 1a (that’ll be sure to raise a few eyebrows) The trial also featured (wait for it) remixes of Enter Sandman by Metallica, Let Me Entertain You by Robbie Williams and Faith Hill’s Breathe – and no that’s not the cooldown! (yes, interesting choice is what I was thinking too!) Track 8 was Cascada’s What Do You Want From Me (personally I loved What Hurts The Most so more Cascada is all good in my eyes). Right Round by Flo Rider was the conditioning and Halo by Beyonce was the cooldown. But again this all could and probably will change!
Originally I was going to link to the tracks on youtube but as I don’t know the specific remixes it would serve to be a little pointless. Rumour has it that many of these tracks were covers – which I have a theory on (I think if true it may have to do with the proposed massive increases in licensing fees fitness centres would have to pay for music rights – see for more info). But, again that’s only my personal theory – I’ve been wrong before!
(only once or twice 😉 ) As for the chorey well you’ll have to sit tight for about two weeks until after the actual filming however I’ll post updates as soon as I can. My plan originally was to try to “tweet” directly from Les Mills in real time – be interesting to see if that works as I’m very new to the whole Twitter phenomenon! (if you are on Twitter just follow me at for updates). That’s it for now – as always your thoughts are welcome!
Body Combat 2017
Last week Dan and Rach started trialling BODYCOMBAT 41 in their Wednesday class at Les Mills Auckland for the filming next weekend. Although I wasn’t there, I’ve had a couple of reports as to what happened so I’ll tentatively let the cat out of the bag early couple of points however.
A) as I said I wasn’t in attendance so can’t formally confirm the below, and b) these may change dramatically before the actual filming itself. It’s not unheard of for tracks or chorey to change on the day of the filming – or even during the filming (as happened with the chorey in BC40). So, take the below with a grain of the proverbial salt 😉 So, at last week’s trial Kelly Clarkson featured in the warm up (track 1b) – My Life Would Suck Without You (yes I did say Kelly Clarkson – don’t worry it gets even more interesting!). A remix of Numa Numa was track 1a (that’ll be sure to raise a few eyebrows) The trial also featured (wait for it) remixes of Enter Sandman by Metallica, Let Me Entertain You by Robbie Williams and Faith Hill’s Breathe – and no that’s not the cooldown!
(yes, interesting choice is what I was thinking too!) Track 8 was Cascada’s What Do You Want From Me (personally I loved What Hurts The Most so more Cascada is all good in my eyes). Right Round by Flo Rider was the conditioning and Halo by Beyonce was the cooldown. But again this all could and probably will change! Originally I was going to link to the tracks on youtube but as I don’t know the specific remixes it would serve to be a little pointless.
Rumour has it that many of these tracks were covers – which I have a theory on (I think if true it may have to do with the proposed massive increases in licensing fees fitness centres would have to pay for music rights – see for more info). But, again that’s only my personal theory – I’ve been wrong before! (only once or twice 😉 ) As for the chorey well you’ll have to sit tight for about two weeks until after the actual filming however I’ll post updates as soon as I can.
My plan originally was to try to “tweet” directly from Les Mills in real time – be interesting to see if that works as I’m very new to the whole Twitter phenomenon! (if you are on Twitter just follow me at for updates). That’s it for now – as always your thoughts are welcome!