body combat 61 spoiler

just a spoiler...got this in my email.  I still haven't even mastered the Body Combat 60 release, it's so horribly intense i've skipped several classes, my bad, wasn't feeling up to snuff, but here they go, back at us again.  This is just the track list.  hmm, maybe i need a separate blog just for combat/boxing/fitness stuff.  i'll chew on that. meanwhile, here's that track list: (partly just for my own reference, i may refer to these tracks after the release comes out and i'm reviewing what dastardly deeds have just been done to my body after class one day..)

New post on Grandnat's Blog

Can you resist? Les Mills Body Combat release 61 Tracklist by roger Can you resist? Do you want to know? I'm posting the tracklist for Body Combat release 61 just below. Look away now if you don't want spoilers. Carry on reading if you would like to know which songs we'll be working out to in Les Mills Body Combat release 61. Upper body warmup – Wrecking Ball (MaLu Project Remix Edit) - Pop Pistols Lower body warmup – Beautiful Monster (Damn-R Remix) - Mick Lion Combat 1 – Shot Me Down ft. Skylar Grey - Up Despair Power training 1 – Every Breath You Take - Praying Hunk Combat 2 – So What! (M Edit) – Independence Days Power training 2 – Stairway To Heaven (Original Mix) - Modulate & Petruccio Combat 3 – Get Low - Dillon Francis & DJ Snake Muay Thai – Ready To Rock – Airbourne Power training 3 – Like a Rainbow (Sy & Unknow Remix) - Recon & Demand Conditioning – Watch Out For This (Bumaye) - Since Ten Cool down – Heart of a Warrior - Dizzee Rascal As always thanks to Simon Philp for pointing out the list. Check out his blog   - you'll find much more Les Mills stuff here! Now it's your turn: What do you think of the Les Mills Body Combat release 61 track list? Please leave a comment and share your thoughts. If you want more spoilers you can click on the links above to see the music on Amazon. They won't be exactly the same mixes because Les Mills often edit the tracks, and some are Les Mills cover versions and not available commercially. But it will give you a good feel for what's on its way. roger | August 21, 2014 at 9:23 am | Tags: body combat, exercise, fitness, fitness class, fitness classes, fitness magazine, fitness professional, les mills | Categories: Fitness and Yoga | URL:http://grandnat.co.uk/?p=4847 Comment

My kids rock!!

Great video on http://7sec.co/v/4tFp

Cooking

Yes i enjoy cooking with wine. Sometimes i'll even put it in the food!

correction

oops, i goofed...the punch sequence in the previous post should be read as...
1,2,1,2,duck,2,3,6.  yes, that last punch is a 6, a RIGHT uppercut, not a left or a 5.
just clarifying.  you may now go back to your previously scheduled program.

back in the bag cage

  
When you feel like you know it all, like you're pretty good at most things in your life, you've got things under control...go do something you know you really stink at.  Something that intimidates you and makes you feel really vulnerable, silly & stupid.  That's how i was feeling yesterday.

So i went to my boxing gym.

Ok, so i admit i'm a bit more confident walking in that place than i used to be, but i'm still filled with a bit of apprehension, never knowing what kind of tricks the trainer, the instructor of the Boxing Fitness class, has up his or her sleeve. (ok, forget that, they don't wear sleeves)

Today was no exception.  New instructor.  the New kid on the block.  Doesn't have his bio up on the website yet, so i can't check his credentials.  Actually subbing today for the owner who was scheduled to teach today.   So of course now it's my job to size up the new instructor and critique his style of teaching just as i'm sure he is sizing up all his students, figuring out which ones will listen and obey and which ones will give him a hard time. (i know, i've been a teacher of various sorts..)

so this new kid...literally practically a kid.. so young he could almost be my own son, i'm thinking, and if he were, gosh dang it, i'd give him a wuppin' for making my abs hurt so bad by the end of the hour!!   First impressions: by reading his tattoos, i'd venture to say he LOVES: his mom, the Chicago Cubs, a bunch of stuff i didn't recognize and a cute smiley multi-colored gecko lizard planted right across the top of his bare foot, which i observed when he helped me with a ducking move later on.

One more character analysis: he was an excellent yeller, a real loud barking voice that worked great for shouting commands:  "10 PUSH-UPS!!!  GOOOO!!!!!!"  etc, etc.  (hold that thought, i'll refer to the Voice again later..)

Work-out analysis. i liked that he changed things up a bit: Instead of just a few isometrics and then getting to the bags right away, we hung out without our gloves, doing a PLETHORA of stuff like burpees, push-ups, squat jumps, down-and-ups, presses with hand weights, and more for quite some time.  So by the time we finally gloved up and went to the bags, our heart rates were really pumping, our muscles were really hot, and we had that feeling of just starting to "empty the tank" so when we start railing at the bags, we could really let 'er rip, those punches really flew.

And i liked the punch sequences he gave us, they really made more sense, felt so much more fight-like, more natural than some randomly choreographed combos some other instructors have given us, just for the sake of a work-out.  These had a natural flow to them, a good rhythm, like you could easily imagine using them in an actual fight.  My favorite?  ok, let's see if i remember: it was 1,2,1,2, roll right, 2,3&5.  Breaking that down some more: jab, cross, jab, cross, then roll/duck right, pulling that right shoulder back, then SLAM!!! back at the bag with the power of a superman punch in another jab-with-momentum, a left hook, a right upper. YAH!!  Also helps that it fits perfectly in an 8-count rhythm, so you can do it to the beat of the loud hard rock music that pounds all around the cage.

The chick next to me was a newbie and the instructor would often come over to our corner  to assist her, so i wasted no time in asking questions, too.  Gotta get my money's worth here.
Learned to bend my knees more, reach, don't lean forward, weight on balls of feet.

Another thing, his teaching style: i liked that he just kept it real.  Barked out commands, not in a mean way, but just a loud "lets-get-down-to-business" way.  Not overly enthusiastic or cheesy cheerleader-style, and not just plain MEAN like the Donut Man.  (referring to another instructor at this gym..) Mr. Donut Man could be mean sometimes, singling people out for dropping their arms out of pure exhaustion on some kind of exercise, and then punishing the whole class for their error by making us all stay in push-up position for another century or so.  Too much drill sergeant, doesn't impress me a bit.

Speaking of donuts... in the middle of our class, one of the other instructors who had been sitting at the front desk, left the building for a bit and came back with DONUTS!  not for us, of course, but he cruelly came and gave our teacher one in the middle of class, eating it in front of us while we drooled our way through more planks and sit-ups under the bags.  What's the deal with these boxing instructors and their donuts? (oh yeah, i think this guy's from So. Cali, too.)  Trevor, the tatooed instructor who's teaching us, informs us that soon this donut-scavenging dude that's working the front desk today, (Alex) will soon be teaching more of these classes, in preparation for a fight he's going to participate in this coming November.



Speaking of real fights...

At the end of class, as we're finishing up our last set of sit-ups, Trevor throws in a plug for next weekend's Bull City Brawl, a fight that happens in Durham every few months or so.  Trevor just happens to be the "matchmaker" (i had to google what that one meant) and the ANNOUNCER for this event.  So that explains the loud barking voice, i can imagine he does a great job yelling through the fights, too.  He jokingly assures us that the fights are "kid-friendly", so come out and watch.  hmmm, i had to see about that, so i google-imaged it, and will share my findings below:





     oh and it also explains the crazy-looking bull horns strapped to the front of one of the cars in front of the boxing gym, I assume it's this instructor's car.  Looks pretty silly, really, bull horns as a hood ornament.  Tried taking a photo but in my nervousness and trying so hard to be sneaky and not look like a secret spy, i messed up the photo. oh well.

     hmmm, kid-friendly? then why do these girls have to stand there in support of the men, wearing only barely-there bikinis?  What is that teaching our young daughters? hmmm?  They should be having a fight of their own.. (just sayin)


  


One final (i think) note: One of these photos led me to this website of this GIRL referee for some fighting matches in our area.  Her blog is below.  I'm impressed.  Here it is..

http://grapplinggirl.blogspot.com/2014_02_01_archive.html

Guess I have new things to learn about. (and then blog every last detail about them, cuz this stuff just gets stuck in my brain till i air it out, i'm such a dweeb...)  ;-D

likin this stuff. you can learn something new every day. so much to learn, so little time.

Jonestown for ants

I am so proud of myself. We've had this ant problem in our kitchen.  Tried the expensive sprays, foggers, you name it.  The ants came back.  So, being the domestic DIY'er that I am, I found a simple homemade recipe that wipes out ants easily, odorlessly, painlessly? hmm, i dunno about that. It's this simple mixture of borax, (think the "20 mule team" laundry booster stuff you can buy in the cleaning aisle) sugar and water.  

You smear a little bit on the ants' entrance holes, if you can find them, (ours were in the back of the cupboard) and watch the feeding frenzy begin!!  I don't mean to make light of something serious, but it's like a Jonestown massacre for ants.  The little guys smell this wonderful sugar syrupy stuff, big blobby rivers near their back door, and they're mesmerized.  Sucking it down in a gluttonous, drunken state of euphoria, can't get enough... then they go home and die. (i hope!)

Hoping to come back to clean up the carcuses in the morning.  we shall see. 

                                                        bon appetit!!

p.s. one day i should have a website that includes a section of tutorials on all my homemade potions, crafts, DIY projects, from the domestic diva herself.  ;-D  just an idea..

Body Combat 60 (again)

Lazybones today.  I took this class on Tuesday and am still dying from it; there's no way I could've done it again today, it's such a killer.  Instead, I laid on the couch and ate dark chocolate covered almonds, then i found this in my inbox: a great review of my killer.  I totally agree with their take on it, especially the point that it makes you just wanna throw up at times, it's so intense.  I'd rather be a couch potato and eat dark chocolate almonds today, so we'll just enjoy this class vicariously, shall we?  cheerio!  

(from Grandnat's Blog, http://grandnat.co.uk/emergency-review-les-mills-body-combat-release-60/

Is this the most relentless Body Combat class so far?

Are programme directors Dan and Rachael celebrating 15 years ofBody Combat with a super-fast intense workout? Les Mills Body Combat release 60 sets new standards.

After teaching a new release I usually develop "delayed onset muscle soreness" the day after. And then I get used to the moves and the aching subsides. Not this time. I am still developing DOMS even after 3 weeks of teaching.

On the masterclass DVD, after the conditioning track, Rachael says, "You're going to wonder what we were on after you teach that."

Not just the conditioning track though. I wonder what they were on whilst choreographing the whole class. It is relentless. Not a beat goes by without some challenge. You'll be breathless and drowning in sweat.

Let's have a look at the tracks.

Upper Body Warm Up – Hit me with your best shot (BassLouder Remix Edit) –Neon Ninja

A strong start with an apt song title. A dance remix of the famous Pat Benatar song. The usual introduction to upper cuts, jabs and hooks melts into a shuffle sequence featuring the "decoy switch" move we've not seen for many releases. The decoy sets the tone for leg conditioning almost from the start so it's not a surprise to see that we also practice squats and ginga lunges within the first few minutes.

Roundhouse Kick

Lower Body Warm Up – Roar (Bass Rayders Remix Edit) – Hot Cherry

A packed lower body warm up with knee strikes, front kicks, shoot lunges, hip rolls, roundhouse, side and back kicks. You'll feel muscle burn in your legs during this track to the extent you'll think it feels like a Combat track. Together the two warm ups last nearly ten minutes, so we're hot a ready to move into the harder work.

Given this dance version of Katy Perry's Roar is all about lions and tigers (and Champions) - I think the choreographers missed the opportunity to include the claw move.

Back Fist

Combat 1 – Black or White (Combat Remix) – The Treat Ring

Not quite the shortest Combat track in Body Combat history but it makes up for its brevity with intensity. Apart from the 32 beats at the start there is not one beat in the track that isn't attached to a punch, kick, plyo-push or back fist. And for us old-timers, if you listen carefully, there are a few sound effects and bells included in the music. In the early days of Body Combat (up to number 15) we had these bells to remind us of imminent choreography change.

Power 1 – Fly Away – Deer Between

We've heard this track before back in Body Combat release 29 and in my opinion that older version is better than this one. However the moves are fast and furious with a focus on repeated hooks. Feel your shoulders begin to burn. Here we also see the first example of the "interval within and interval". For example on the repeating jabs section, go at it on level one for the first 32 punches. Then the opportunity to show a visible rise in intensity. I want to see it. I want you to feel it. We all want to hear it.

Plyo Lunges

Combat 2 – Emergency (Clockwork Remix) – Steve Aoki feat. Lil Jon, Chiddy Ban

Ouch! Squats. Plyo-lunges, roundhouse knees and side kicks joined together into a long sequence without a break. It hurts and it works. I'm always impressed by how a track like this tricks you. Your kicking leg "seems" it's doing all the work. But by the time we finish each half of the track your support leg is screaming for a rest. It doesn't get one.

Timing is a little tricky in this one. I've found stepping back into the first plyo-lunge helps you keep on the beat before jumping the rest.

Power  2 – Rise Again  (Sy and Unknown Remix) – Breeze v Lost Witness

We need the shuffling forward section of this song to recover from "Emergency" before once again laying on the jabs thick. More opportunities to play with different levels of intensity. A very fast track and if you try to take your "hook, upper, hook combo" off the beat of the music, it feels faster and more authentic. The song itself is unremarkable but the moves carry it.

Combat 3 – What’s Love  (Kandy Man Remix Edit) – Ste Ingham and Nick Stitz

More decoy switches continue the onslaught on our legs. The "Head Tummy Head"punches build nicely to the eventual addition of three powerful front kicks. I can't help smiling when I teach this song and remember a classic cue a friend of mine came up with for a similar combo. "Head Knackers Head," he said. That won't offend anyone will it?

Superman Punch

Muay Thai – Kryptonite – Proof Luke

Have we ever had a track as fast, relentless, intense and gruelling as this? Running man knees challenge stamina, and you might forget to breathe.  I like the "Superman Punch". However I had the benefit of a twenty-minute tutorial on the quarterly workshop. Putting across so much information in less than a minute is challenging. Once you get it you can feel how powerful the move is.

In some ways I wish they hadn't called it the "Superman Punch" because that conjures up an image of jumping high into the air - which we don't do.

The last section of endless knee strikes - four on four, then two on two, then one on one will have you shaking and wanting to throw up.

Power 3 – Sunshine On a Cloudy Day  (Eufeion Remix)

Not much respite here either. A huge track 8 which burns the shoulders and continues to challenge stamina. It's a good job there's now shuffling about here because I'm not sure we could take it.

Ab Attack

Conditioning – You’re the Best – Blazed Calm

In recent conditioning tracks we've seen hovers, planks, komodo dragons, Brazillian cross chokes and allsorts of CXWORX cast offs. Here is nothing other than good old-fashioned crunches and press ups. Interesting that given its simplicity it turns out it's one of the most intense and painful conditioning tracks I can remember.

I challenge anyone not to sing along the chorus of this song at least once.

"You're going to wonder what we were on," said Rachael

Indeed.

Cool down – Now We are Free – Lisa Kelly

"Now we are free", originally from the Russell Crowe movie Gladiator, feels like cool breeze after a day of blazing sun. It's mellow, chilled and slow. Just what we need after the last three relentless sweat fests!

Body Combat release 60 might be the most intense ever. In some ways it's a shame it came out when it did. Due to the dates of the Quarterlies this time round, quarter three is very short. Most clubs will launch mid/end July and the next releases will be here in September. That combined with summer holidays means that many people might miss the full effects of this marvellous class.