BODYATTACK

Hardest BodyAttack mix

navery76 — Tue, 10 Nov 2009 14:27:03 GMT

OK folks, just wondering what your hardest BA mix would be. I don't know that the warm up and cool down can be counted (not really the general idea) but here's mine:

Faith
A to the B
Hot Stuff
Tubthumping
Get Shakey
(Any - they're all about the same)
Wild, Wild West 08
We belong
I need a hero
Cry for you Can you hear me
Any - but after this I recommend Its all coming back to me now

Its hard to know that these are the hardest as I have focused on more recent releases. I would really be interested to hear what others think. Especially whether some of the old tracks would be harder (slotting into the new format). I also imagine I am picking some of these tracks because I find certain moves harder than others. Also the music can push you the extra mile. However, I will say that no one has contested that Tubthumping was the hardest Track 4 BA has delivered yet. With 104 pushups, Get shakey has to be up there! Look forward to your suggestions.

HELP!!!

ktbug410 — Sun, 27 Sep 2009 03:52:45 GMT

Hey all you Les Mills Guru's and especially Body Attackers. I recently have gone off to school and I am currently teaching at local gym near my school. The problem I need help with is this....I come from a gym where Attack is super popular...but the gym Im currently teaching at does not have the same dynamics. Les Mills programs are not as supported as the free style classes are. Classes that are called Cardio Jam and Cardio Challenge get a good number or people in them...Im not sure if people are intimidated or what. Im tyring very hard to get people into Attack and try it out becuase being a college town I really think it could be sucessful. Do any of you have any ideas to get folks in the class....were trying to offer incentives such as bring a buddy get a prize.... stuff like that. Please help with any ideas you have I really want these classes to become huge. I appreciate all your help.

Thanks

Shoes For BodyAttack

PaulaLM — Mon, 21 May 2007 22:58:10 GMT

Just a question: What shoes do you wear for BodyAttack?

I thought I'd throw this out there to the masses after reading about stress fractures and shin splints.

Calf Muscle pain during Attack

Kat_1 — Sun, 08 Nov 2009 15:29:44 GMT

hey guys!

got a bit of a problem..i absolutely love doin attack, but recently during the first few track my calf muscles tighten up somethin rotten and get really sore!! and i usually have to drop down and do the lower options!!!!
it usually loosens off during track 5, then im fine for the rest of the class....altho sometimes it happens towards the end too!

any ideas about what causes it and if theres anything i could do to ease a bit...or to stop it happening!?

Thanks,

Attack Tattoo

Peachy — Wed, 10 Oct 2007 22:20:44 GMT

Hi everyone. This proved a big hit on the Body Pump forum. I’ve got a word document with all the les mills tattoos for each program, all with the associated meanings as well. Believe me, it is very difficult to find on the net! If anyone would like a copy please send me your email address and I’ll forward it on. They’re great tatts. I’ve got the Body Pump one and will certainly probably do another!! Laters…..

Quandary; Attacking With Spatial Limitations

delphene — Thu, 05 Nov 2009 04:58:01 GMT

Hello,

Would like some opinions/advice on a quandary.

As a participant, how do you possibly give it your all in an Attack class when you are in a small group fitness room that is overcrowded with too many participants?

What if you have irrepressible, high reserves of energy that you need to expend and are fired up with the adrenalin generated from Attack fervour and you find some of the people around you are working out as if they were in a Body Balance or Vibe class?

How does one properly execute supermans if you are long limbed and seem to be the only one who wants to travel far sideways when you see an avenue of space, whilst some people surrounding you don't put as much pep into it, or, due to space constraints, cannot deviate far from their spot?

In summary, what I am asking is how can you give high energy Attack classes, the high intensity performance they demand from you if not many people around you have the same drive and/or energy levels to want to bound around, or, alternatively cannot move due to space restrictions?

Don't have these issues in Combat or Step as there is not much travelling involved away from ones spot.

Any tips or suggestions would be appreciated.

Thankyou.

anyone walk out of a class??

blonde_domino — Tue, 26 May 2009 20:42:17 GMT

hey guys, just wondering if anyone has walked out of a class or an instructor experience this? A friend of mine (who loves Attack) walked out of a class last weekend as she didn't like what the instructor was doing. It has to be noted that our normal Attack instructor had the day off so this was a sub Attack instructor that my mate walked out on. My mate claimed the instructor was mixing it up too much, doing really old stuff and she just didn't like it so left. Our normal instructor is fantastic and Attack is always full, in fact you have to get to the gym earlier so you get a place, every time the class is on. If an instructor has experienced this how did it make you feel?

BA 67

sofja — Wed, 14 Oct 2009 09:14:22 GMT

The sizzlers seem to be popping out, so...

BODYATTACK® 67 is about having fun and finishing the class together as a team! Chart-topper Closer by Chris Crew will get the show on the road leading into the huge hit for track number 2, Release Me. Amp it up in Track 3! Turn up the energy and make the moves bigger in four blocks of work. There is a new combo consisting of three Knee Crossovers and two Single Knees. When you’re ready, add a turn! You’ll finish off this track with 30 seconds of Jumping Jacks to Gimme More. Surrender to the music and Rock It to your peak in the insanely intense Track 4. Single Lunges, High Knees and Jumping Jacks will push your heart rate through the roof! Come down to the floor to get some Boom Boom Pow in your shoulders, chest and triceps with Pushups, before getting ready for the second cardio block. First, be Number 1 on the studio floor and then it’s off to soccer practice. The class splits into two squads for some agility training and football-inspired moves. Get ready – you are now entering the high-energy phase of BODYATTACK®! Take Me To The Clouds Above will inspire you to reach the clouds and take the intensity higher than you have ever been before! Stay in the zone to push your body through Tuck Jumps, High Knees and Jumping Jacks, while singing along to the cover of The Cranberries’ monster hit Zombie.

New to Attack - Foot Pain

MabelitaMama — Sat, 12 Sep 2009 17:27:07 GMT

Sharp pain in the arch of my foot started in the middle of my first BA class last Monday. Waited until Friday to try Attack again and the pain started up immediately. I tightened up my shoe and finished the class. Not sure if that was the right thing to do b/c it is Saturday morning and it still hurts to walk...

Instructor said I was on the ball of my foot too much and need to get back on my heels more. Curious to see what other BA peeps think...

5'5", 120lbs, Mizuno running shoes

BA 66 - who is Grant?

salawson — Thu, 10 Sep 2009 19:35:52 GMT

just curious - Lisa seemed to "lean on" Grant a lot on 66 - he does the warm up which I believe she always does - to me that kinda sets the tone. Is he an assistant PD? Is this lisa stepping back? - a la McSweeney to Glen in pump? in the intro she seems to be alluding to something going on & he is on 65 &66s cover art.

am I just looking into this waaaaaayyyy too much?

Weekly Routine and General Nutrition Associated with High Intensity Cardio Classes

J_PO — Sat, 31 Oct 2009 21:33:18 GMT

Hey Everyone..

New here and only my second post! Absolutely loving the information available on this forum!

I was wondering what a typical day is like for you all in terms of what you eat and how many classes you do per week...

My normal week consists of a class each night except for Friday and I do a double on Sunday...

Mon - Attack

Tue - Combat

Wed - Attack

Thur - Attack

Fri - Rest

Sat - Attack

Sun - Combat and Pump

Can anyone please provide some advice as to how I have structured my routine? I know I can't "change" when my classes are because they are set in stone each day however I could vary which ones I do attend and see if I can move things around dependent on what is available at the time. I do have my favourite classes with the instructors that I absolutely love which is Attack on Monday, Thursday and Saturday... Just some advice of my overall routine would be appreciated..

Also, given the above, what sort of calorie intake should I be looking for in terms of weight loss? Am looking to drop a few more kilos and currently am 164cm and 60kgs... I snack a fair bit during the day which I believe may be keeping me at my current weight and even putting on the kilos because i'm snacking on the wrong things. Sometimes too many nuts or too much fruit i.e apples etc.

Any advice in terms of a good low calorie lunch for work and some low calorie snacks which I can ensure will keep my overall daily calorie intake low?

I would really appreciate some advice on the above...

Thank you so much!

: )

Torn ACL and the menstral cycle

minxymia — Wed, 19 Aug 2009 18:46:17 GMT

I've had to give up teaching Attack after tearing my ACL during the leap lunges in the pylo track. I felt it go with a major ping but carrried on teaching - you know how it is - 30 people hyped up wanting more, its not easy to say sorry I've hurt myself gotta cancel the class.

I have to except that I will never teach Attack again, and emotionally it has been very hard. Attack is like a drug - it lifts you places that you never though possible, and drives you to keep going beyond your limits and I love it. So not teaching it has been heart breaking.

I am now like a recovering addict, and attending 1 class a week and staying completely low impact ( and have been amazed that if you do actually do big full arm moves then you can get your heart rate up into the high 80's - haven't got to 90 yet). And staying low impact is so very hard - I wanna jack and leg kick but I hold back.

The reason for my post is to ask what others have heard about torn ACL injuries and a womans menstral cycle. Weird I know!!!

But having read up about ACL injuries in women, it seems that they are more likely to occur in the first 3 days of a womans period than at any other time. If this is true (and the research seems to suggest it is - and if anyone knows differently please please please tell me), then should we as instructors not have been told this during training? And should we not be informing our classes that it may be better to stay low/medium impact on those 3 days? And believe me I am not suggesting we stand at the front of the class and say if you are on your period then low impact for you!!! But more place it in Attack literature. What is the view?

choreo notes translation

eduardo_perez — Tue, 27 Oct 2009 15:16:14 GMT

Hi everyone. Les Mills programs are taught around the world and everyone speaks different languages. I am from Chile and we speak spanish. The thing is that when I printed my choreo notes for BA66 a while ago, I couldn't help to notice that translation was really a mess. Some parts were in portuguese, others in spanish and some in english. This happens to be true for most of my cds (BP, BC and BS) and not just now, regularly. I have had the opportunity to see choreo notes english speakers get in their countries and they are in a whole other level.

When I think about the effort that Les Mills and choreographers put in every release and how important is the delivery of the programs, I can't help to feel that things could be better. In Latin America we don't get DVDs as most countries do because of the costs. Instead, we get a CD with the music, video and choreo notes all included. This results in:

1. We just get a low definition video of the master class without the education sessions included in all Les Mills DVDs.

2. Education session in the DVD is supposed to be explained again in the choreo notes, however, the choreo notes we get are messy and often lack important information. I know that choreo notes have evolved a lot, and it seems that during translation what we get are just pieces of that knowledge and severly scrambled. I know that Les Mills has tons of information for instructors in its website, however we don't have acces to it because we don't get DVDs... it's like a vicious cycle!

As an instructor I try to give my best every class. As you probably know, information is power and in this case, the power to improve your teaching and delivery of every program. New releases are cheaper in Latin America than most countries, however to what extent this compromise the quality of the material? I was just wondering, what happens in other countries? What kind of material you get with every release?

How to make it work??

LFurtick — Mon, 19 Oct 2009 01:27:40 GMT

Hello fellow Attackers!

My name is Leslie, and I've been teaching Attack for about 3 years now. I love the program, and I've been told I'm a natural "attacker". However, I've never got to work at a club where the program seems to work. Either the time slots or wrong, or Body Combat has everyone's attention, and no one wants to share their attention between both rigorus programs. So, any thoughts on how I can make it work?

Currently, I'm a one man show working at a Gold's Gym. I have two classes a week. One is Wednesday nights at 6:30...kind of late, but I still get some participants. I took over a slot that was originally Zumba oriented. No offense to Zumba. It's a great program, but it's not intense, so I think I scared a lot of people away (even when I taught a solid class primarily in the low options).

My second class is on Saturdays at 11am. At first it was okay, but now the numbers are low. So, that class will be cut as of next month.

The owner of the gym says I'm too good to teach to just a few people, so we're trying to figure something out.

I'm currently toying with the idea of doing a Body Attack challenge and have people sign up for 6 weeks with a prize at the end...just to get some believers, but I think it will be tough to get some believers since there is fear.

Honestly, what I don't get is why people fear it? If they can do body combat, then why not attack? Two clubs, both programs, and combat always wins. Don't get me wrong, I don't want combat to fail, but I sure would like to see both programs to succeed.

Any thoughts??

Thx!!

Les

Celebration Attack

navery76 — Fri, 23 Oct 2009 22:29:52 GMT

BodyAttack has been around for a while and has evolved over the years. There have been many great tracks which, due to changes in the program are no longer used. BodyPump issued a celebration (best of) in the late 40s. I think its time Attack did the same. Pull out some of those classics and issue new chori to make them more consistent with today's goals.

What do you think?

What tracks would you like to see on there? Give us your celebration release.

freestyle?

Love_A_Nurse — Fri, 02 Oct 2009 04:36:57 GMT

i've been browsing these forums recently and i have come across the phrase freestyle alot. what is freestyle exactly? i can only guess its another variation of group fitness programs but im not entirely sure :S

i have googled and bing'd but i cant find any definitive answers.

Embarrassed teaching attack....

krafty — Wed, 01 Apr 2009 20:33:35 GMT

Teaching attack last night... had a good size class, good energy.

get to track 6 and about halfway through, i start getting pretty embarresed about the program.

so many of the track 6's that we have (50 to present) are SO SIMILAR to each other, that its almost a joke. its sad, and its embarrassing. there are a few gems like 50, 55 and 62's, but those are few and far between.

This is the pretty much the format for EVERY track 6

Part1) run in a circle

Part 2) run to the middle clapping (the change release to release? clap 4 or 8 times)

Part 3)....(this is the only part of the song that really changes from release to release) either pendulum swings, or some variations of knees

.................Repeat three times...................end by doing part 2 and a high knee run.

There you go.... i just wrote the chorey for the next track 6...

this is also a problem with track 8, (See the Light, (A GREAT SONG!!!) is so repetitive and generic to track 8's its drepressing) and track 3's to be honest. what is crazy is that Lisa is SO GOOD at mixing up the push up track, track 4's and conditioning tracks, that i know it can be done. but for some reason the only thing new about many of the releases is the music( which is always awsome!)

Attack used to be as strong as any program at our gym but it is starting to slowly die. My members say the love the class, the music and the moves, but there isnt much mystery with a new release... its always the same.

I enjoy attack alot... i love the energy, the workout, and the things it does for the body. but I hate to say it.... i am thinking of stopping teaching. mainly because i am getting ready to launch the same program i launched 3 years ago....just set to diff music.

bodyattack in buenos aires

mathewsanders — Sun, 16 Aug 2009 01:19:31 GMT

Hello everyone! I'm from New Zealand, and used to doing 4-5 classes a week, but I'm now in Buenos Aires and having trouble finding gyms that take bodyattack (or bodystep) ... it seems that here the most popular classes are bodypump and bodycombat.

I'm living in San Telmo, but at this point willing to try almost anywhere - can any one help??

Chau!

BodyAttack66 - comments?

Ninnair — Mon, 07 Sep 2009 09:19:20 GMT

We had our last part of the quarterlies on Friday. I loved BA66 even though the running track had this English version of Dragoste Din Tei (in BC41 too), I hate the song, it's on my "top10-worst-ever" with Macarena and Ketchup song But overall BA66 was a tough package, I was really on my limits in T9 but it was worth it!

OMG! INSANITY is BODYATTACK

Seth_Dean — Wed, 05 Aug 2009 09:18:41 GMT

I just saw an infomercal on TV for a new program called "Insanity", and you know what, it is BODYATTACK!

That is crazy! I am a BODYATTACK Inst and there is nothing better than BODYATTACK!

Has anyone else seen this?

The Les MIlls Programs are the best with the best results!

e-mail

melschellenberg — Mon, 24 Aug 2009 20:06:31 GMT

Does anyone know if Lisa Osborne has an e-mail address that she answers or if there is one that someone else answers for her.

I would like to ask her a question.

If anyone has any ideas please let me know.

What is good for fat burner

elisaj — Tue, 18 Aug 2009 10:02:10 GMT

Hi just enquiring what is better for fat burner body attack or body pump

Cheers

Elisa

Female to male ratio

theham69 — Sun, 06 Sep 2009 13:21:47 GMT

I dont know for sure but should find out this week, apparently the balance has shifted ration women to men.

39:1 (1=me) to 30:10 (other dudes)

Excellent - 'moan the chaps!!

Just signed up for Attack module

NZGlen — Wed, 02 Sep 2009 22:30:00 GMT

Well just jumped right out of my comfort zone and signed up for the attack module in Auckland next month. I teach combat (5 classes per week) and pump (3 classes per week) but can count the number of attack classes I've ever done in my life on one hand!

The area I live in (Tauranga) only has one gym that has attack and the classes clash with mine... so I figure best way to get more classes locally is to take 'em myself!

Certainly going to be a interesting experience!!

Body Attack 66 Sizzler

turnitup59 — Thu, 16 Jul 2009 12:05:22 GMT

You’ll be charged from start to finish with BODYATTACK® 66 – it’s a fusion of magic, movements and music to take you toward two high-energy peaks. Just Dance is a great Warm Up track with a huge amount of energy and lift off! You’ll have loads of fun with the Fly on the Wall theme of Track 3 where intensity is lifted in the Superman’s and maintained with the Shuffle Combinations. The new Side Step and Squat Combo in Track 4 will help peak your heart rate before you’re challenged with 100 push-ups in Track 5. Don’t worry though – there are plenty of options to help you through! The Running Track, Track 6, is all about technique, energy and as the song When You Leave suggests, some “Ha ha!” In Track 7 you have a chance to relax and have some fun in the rhythm combo. Look forward to the sports training which builds power and strength, especially in the Step Runs and Ice Skaters. Track 8 is five minutes of energy, adrenalin and passion to really build your fitness. I Kissed A Girl motivates you to reach your maximum peak before the rocking and appropriately named Take It To The Limit really pushes you to your second peak. Reset, breathe and condition your legs in Track 10 with the Repeaters and Lunges before spinning your legs right round with the Scoop in the core conditioning track.

100 push ups - ya dancer!