FAQs HOW OFTEN SHOULD I DO BODYCOMBAT®? We recommend you to do BODYCOMBAT® two to three times a week, with at least one day of rest between sessions. DO I HAVE TO BE EXPERIENCED IN MARTIAL ARTS? BODYCOMBAT® is for everyone regardless of background. The movements are simplified and the instructor demonstrates various options so you can adapt the workout based on your fitness level. WHAT DO I NEED TO BRING WITH ME? Bring a towel, water bottle and shoes. DO WE PRACTICE SELF DEFENSE? BODYCOMBAT® is not a self-defense class. It is a cardio based group fitness class inspired by moves and techniques from various martial arts performed without body contact. For more information, ask your instructor or visit lesmills.com/bodycombat. DURATION TRAINING TYPE INTENSITY CALORIES EQUIPMENT MUSIC RESULTS MARTIAL ART HIGH UP TO NONE ENERGETIC DEVELOPS 55 INSPIRED INTENSITY AND YOUR MINUTES WORKOUT TO 740 MOTIVATING COORDINATION, MUSIC. CALORIES MUSIC IMPROVES YOUR STAMINA AND ENDURANCE. GET INTO KNOCKOUT SHAPE In cooperation with lesmills.com lesmills.com ENG_Folder-BODYCOMBAT_NY_2015_TUI.indd 1 2016-12-02 12:58:05 HOOK A circular punch where you target your imaginary opponents jaw. UPPERCUT A vertical punch where you target your imaginary opponents chin. FRONTKICK A straight kick directed that targets your opponent’s thigh or stomach. ROUNDHOUSEKICK A sweeping kick where you target your opponent’s thigh or ribs with your shine. SIDEKICK A powerful kick directed to the side of your oppenent where the outside of the foot targets the thigh or ribs. 2. COMBAT 1 Visualize your opponent and step into the first fight in which you combine punch and kicking techniques. 3. POWER 1 The first round of conditioning intervals. Put your speed and endurance to the test just like a boxer. 4. COMBAT 2 Once again you face your imaginary opponent in a track where the focus is on strengthening the legs through a series of punch and kick combinations. 5. POWER 2 DESCRIBE A TYPICAL CLASS You are back in the boxingring to challenge your speed, punching power, combined with footwork to elevate your heart rate. BODYCOMBAT® is interval training based class that consist of ten tracks, with a wide variety of moves and objectives to deliver results 6. COMBAT 3 BODYCOMBAT® IS A POWERFUL AND ENERGETIC fast. There are two types of reoccurring tracks in BODYCOMBAT® - Preparation for the final showdown. Here you have the opportunity to Combat- and Power tracks. Combat tracks focus on punch and kick catch your breath and keep the fight at a slower pace. WORKOUT THAT ALLOWS YOU TO UNLEASH YOUR combinations to develop your precision and coordination of upper and lower body. Power tracks focus on simple and quick punch 7. MUAY THAI INNER WARRIOR. combinations that elevate your heartrate to improve your stamina and Now it is time to put yourself to the test with thai-boxing were you use endurance. Highly motivating and energetic music combined with movements elbows and knees to take down you imaginary opponent. inspired by boxing, karate, taekwondo, kickboxing, muay thai and In BODYCOMBAT® you have two basic stances. The first one is called brazilian jiu jitsu gives you the drive that you need to take on your 8. POWER 3 Frontstance where you place your feet parallel just outside of the hips. imaginary opponent for ten rounds. The final round - do not hold back, give everything you got to the last In Combatstance, you stand with one leg forward and the other back. punch. Once in position, close your fists and place them firmly in a Guard at your cheeks and you are good to go. 9. CONDITIONING A track designed to strengthen your core so that you can develop WHAT WILL BODYCOMBAT® DO FOR ME? 1. WARMUP more power in your punches and kicks. • Improves your stamina,endurance and coordination. In the warmup you will be guided through the basic punch and kicking techniques that occur in BODYCOMBAT®. • Strengthens the body’s major muscle groups and improves your 10. COOLDOWN The workout ends with a cooldown in the true spirit of martial arts. posture and core stability. JAB-CROSS Straight punches where you target your imaginary opponents face with your knuckles. ENG_Folder-BODYCOMBAT_NY_2015_TUI.indd 2 2016-12-02 12:58:09.