98

BODYATTACK 98 © Les Mills International Ltd 2017

CONTENTS
01. Warmup

02. Mixed Impact

03. Aerobic

04. Plyometric

05. Athletic Strength

06. Running

07. Agility

08. Interval

09. Power

10. Core

11. Cooldown

Glossary

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BODYATTACK 98 © Les Mills International Ltd 2017

01. WARMUP
MUSIC Turn Up The Night 4:56 mins
AEROBICS, SPORTS & STRENGTH TRAINING
TRACK FOCUS
I want my participants to warm their muscles and feel excited about the workout ahead.

BLOCK 1 BLOCK 3

0:05 / Intro / 3:12 / V3 / Hands up

6x8 / Feet hip-width apart 16cts 32x8 / REPEAT SEQUENCES A – F
L Arm Raise – Chest Stretch 16cts (Add Double Arm Bicep Curl to Sequence A
R Arm Raise – Chest Stretch 16cts Step Touch after 4reps)
0:25 / Flying
4x8 / Step Touch L, R. Relaxed Arms by sides
4cts / 8reps
0:38 / Instr / Night
4x8 / Bounce L, R. RA 2cts / 16reps
0:51 / Instr / Let’s go _
4x8 / Run OTS. RA 32cts
1:03 / Ref / Night _
8x8 / Run F. RA 8cts
Run B. RA 8cts / 4reps

BLOCK 2

1:29 / V1 / Hands up
4x8 / A / Step Touch L, R. Relaxed Arms by
sides 4cts / 8reps
1:42 / Put your finger
4x8 / B / Squat. Hands on thighs 4cts / 8reps
1:55 / B / Night _
1x8 / Squat – Walk to Plank position 8cts
1:58 / V2 / Together
7x8 / C / Tricep Pushup 4cts
Release back 4cts / 7reps
2:21 / Instr / Night _
4x8 / D / Hold Plank 8cts
Alternating Hand Lift L, R 4cts / 5reps
Squat – jump feet together 4cts
2:33 / Instr / Let’s go _
4x8 / E / Run OTS. RA 32cts
2:46 / Instr / Night _
8x8 / F / Run F&B. RA 16cts / 4reps

BODYATTACK 98 © Les Mills International Ltd 2017

01. WARMUP

TECHNIQUE & COACHING CONNECTION

There’s lots of ways to connect with your
BLOCK 1 participants: using their names, eye contact,
LAYER 1 smiling... Create a positive environment by
being inclusive with your language. Lisa and
Use Block 1 to set great posture, coach the Romain used lyrics such as “together”, “turn it
basics, provide options and to give your up” and “ready to party” to bring everyone into
compulsory cues. the workout and make them feel good. How will
·· Step Touch – chest up, abs braced, step side you connect with your class in this track?
to side
·· Bounce – hips and shoulders square, knees
soft, feet wide
·· Run – light on the toes, lift the chest, option
to march
·· Squat – knees out, chest up
·· Tricep Pushup/Release Back – 1 Tricep
Pushup, 1 Release. Forward and back. Hands
under shoulders, elbows close to ribs, chest to
elbow-height. Option to drop the elbows back
and come forward into Plank position
··Alternating Hand Lift – abs braced, back long
and straight, small lift of the hands, keeping
the arms straight

BLOCK 2
LAYER 2/3
In Block 2 we use Layer 2 cues that increase
intensity to warm the body further. In Layer 3,
Share Energy, we use Positive Motivators, which
are all about making people feel good! Using
lots of positive language here will create a
great vibe in the room and set the scene for the
workout ahead.
··Step Touch – drop down and up
··Squat – butt to knee-height to warm the legs
··Tricep Pushup/Release Back – 1 Pushup, 1
stretch back. Push the floor away to warm the
triceps
··Alternating Hand Lift – keep your abs braced
··Are you ready to party?
··Good start everybody! Let’s do this!

BODYATTACK 98 © Les Mills International Ltd 2017

02. MIXED IMPACT
MUSIC Freaks 5:13 mins
AEROBICS TRAINING
TRACK FOCUS
I want my participants to follow the changes in direction clearly and move with great control.
OPTIONS
Side Bounce – Double Side Step
Step Curl – No Arms
Run – Walk

BLOCK 1 BLOCK 4

0:00 / Instr / (Beat) 4:19 / Instr / (Synth)

4x8 / Bounce L, R. RA 2cts / 16reps 4x8 / C1 / Bounce & Run F&B Combo L, R
32cts
0:12 / Instr / (Build)
Bounce Squat & Run F&B Combo on last
8x8 / C / Side Bounce L. Guard Arms 4cts
16cts
Run OTS. RA 12cts
Side Bounce R. Guard Arms 4cts BOUNCE SQUAT & RUN F&B COMBO
Run OTS. RA 12cts / 2reps 4:32 / Instr / (Synth)
12x8 / C2 / Side Bounce L. Guard Arms 4cts
Drop Squat. Double Arm Reach Down 4cts
BLOCK 2 Run F. RA 4cts
Run B. RA 4cts
R 16cts / 3reps
0:37 / Ref / _ You’re just Drop Squat finish. Double Arm Reach Down
8x8 / A / Step Curl L, R. Double Arm Bicep Curl
4cts / 16reps
Side Step Over on last 4 cts
1:01 / Ref / Freak freak
4x8 / B / Side Step Over L, R. RA 4cts / 8reps
1:14 / Instr / Bounce _
8x8 / C / Bounce & Run OTS Combo L, R
32cts / 2reps
Run F&B on last 8cts
BOUNCE & RUN F&B COMBO
1:38 / Instr / (Synth)
8x8 / C1 / Side Bounce L. Guard Arms 4cts
Run OTS. RA 4cts
Run F. RA 4cts
Run B. RA 4cts
R 16cts / 2reps
2:03 / Instr / (Low)
4x8 / A1 / Step Curl L, R. Relaxed Arms
4cts / 8reps
2:15 / Ref / _ You’re just
4x8 / D1 / Step Knee L, R. Double Arm Reach
Around Rising Up 4cts / 8reps

BLOCK 3

2:28 / Ref / _ You’re just

36x8 / REPEAT SEQUENCES A, B, C1 (x4), A1,
D1

BODYATTACK 98 © Les Mills International Ltd 2017

02. MIXED IMPACT

TECHNIQUE & COACHING

BLOCK 1
LAYER 1
Use Layer 1 to establish good posture and
control. There’s lots of changes in direction,
so use simple cues to get everyone moving
together.
··Bounce – hips and shoulders square, knees
soft, feet wide
··Side Bounce & Run OTS Combo – 1, 2, 3,
4 – stop and run. Option: 2 steps across and
march
··Step Curl – knees out, chest up. Option to
leave out the arm-lines
··Side Step Over – knee out, chest up. Foot to
calf, front knee forward, hip back
··Side Bounce & Run F&B Combo – Side
Bounce, stop and run. Run forward, run back.
1, 2, 3, stop – run forward, run back. Hold –
move!

BLOCK 2
LAYER 2
In Layer 2 we Drive Intensity by explaining how
to get more out of the moves. Focus on driving
the legwork in the Step Curl, then increasing
the distance in the Side Bounce & Run F&B
Combo. Create contrast by keeping the Step
Knee light and fun, then build into the energy
of the Side Bounce Combo.
··Step Curl – bend your knees more; get down
into the legs to work your glutes, hamstrings
and quads
··Side Step Over – shift the weight over, then
push it down and bend your knee
··Side Bounce & Run F&B Combo – quick step
over; surge forward, retract!

BLOCK 3
LAYER 2/3
Final round! You want everyone’s heart rate to
be up and ready to work harder by the end of
this block, so keep the energy high and use
encouraging and inclusive language.
··You guys look like one giant team!
··You look great! Let’s party!
··BODYATTACK fans know how to work hard.
Let’s finish the track
··Body active, legs active, mind active –
everything is ready for the workout

BODYATTACK 98 © Les Mills International Ltd 2017

03. AEROBIC
MUSIC The Greatest 6:03 mins
AEROBICS TRAINING
TRACK FOCUS
I want my participants to move in the correct direction on the Run To Corner Combo, and enjoy the music!
OPTIONS
Run – Walk or Jog
Knee Lift – no hop or no arms
Jumping Jack – Side Tap or Side Flick

BLOCK 1 BLOCK 3

0:00 / Ref / _ The greatest 2:23 / V2 / _ Uh oh

4x8 / Run OTS. RA 32cts 40x8 REPEAT SEQUENCES A – E1
0:11 / _ The greatest
4x8 / Run OTS. Open Arm Chest Clap 32cts
BLOCK 4

BLOCK 2 4:23 / (Rap)

4x8 / A / Single Knee Lift L, R. Single Arm
Punch F
0:24 / V1 / _ Uh oh
4cts / 8reps
4x8 / A / Single Knee Lift L, R. Single Arm Punch
F 4:35 / C / Free to be
4cts / 8reps 4x8 / Run OTS. RA 32cts
0:35 / Don’t give up RUN & JUMPING JACK COMBO WITH TURN
4x8 / B / Single Knee Lift L, R x4. Single Arm & JUMPING JACK COMBO 1
Punch F, Move F 16cts 4:47 / Ref / Greatest
Run B. Open Arm Chest Clap x8 16cts 8x8 / D / Run To Corner Combo 1 L to R. 32cts
Jumping Jack Single with Arm Punch L, R then
0:47 / C / Free to be
2x Double Arm Reach x4 32cts
8x8 / B1 / Single Knee Lift L, R x4. Single Arm
Punch Up, Move F 16cts RUN & JUMPING JACK COMBO WITH TURN
Run B. Open Arm Chest Clap x8 16cts / 2reps & JUMPING JACK COMBO 2
5:11 / Instr / (Synth)
1:11 / Ref / _ The greatest
16x8 / D1 / Run To Corner Combo 2 L to R 32cts
4x8 / C / Side Flick L, R. Double Arm Side Raise
Jumping Jack with Single Arm Punch L, R then
4cts / 8reps
2x Double Arm Reach x4 32cts / 2reps
RUN TO CORNER COMBO 1
1:23 / Greatest
8x8 / D / Run To L Front Corner. RA 8cts
Run B. RA 8cts
Run to R Front Corner. RA 8cts
Run B. RA 8cts / 2reps
Run B. RA – turn to B last 32cts
RUN TO CORNER COMBO 2
1:47 / Instr / (Synth)
8x8 / D1 / Run To L Front Corner. Double Arm
Reach Up x4 8cts
Run B. RA – turn to B 8cts
Run To R F Corner. Double Arm Reach Up x4
8cts
Run B. RA – turn to front 8cts
2:11 / Ref / _ The greatest
4x8 / E / Jumping Jack. Single Arm Punch L, R
4cts
E1 / Jumping Jack. Double Arm Reach Up x2
4cts / 4reps

BODYATTACK 98 © Les Mills International Ltd 2017

03. AEROBIC

TECHNIQUE & COACHING
BLOCK 1
LAYER 1/3
Coach Layer 1 basics – name of move, body
position and execution. The most important
thing is to cue the direction of the Run To Corner
Combo clearly. Use short cues that are timely to
tell participants when they need to turn.
BLOCK 3
LAYER 3
Clearly cue the addition of the Jumping Jack to
the combo. In Layer 3, Share Energy, we hook into
the music and the lyrics so everyone enjoys the
feeling of training together!
·· We’re gonna put the Run and the Jack together
·· Let’s pump up the heart – let’s go!

·· Single Knee Lift – right, left, hips square, abs ·· You guys look amazing and you’re working so
switched on, chest up. Option to remove the hard
bounce ·· Don’t give up! Never give up
·· Single Knee Lift, move F – move forward 8, 7, ·· You are the greatest of them all!
6... run back
·· Side Flick – right, left, hips square, shoulders
back, chest up
·· Run To Corner Combo 1 – run to the front
corner, run straight back; run to the left front
corner, run straight back
·· Run To Corner Combo 2 – check this out: we
run to the front corner, then as we run back we
turn to the back
·· Jumping Jack – single, single, double. Knees
out, heels down, chest up, back straight. Option:
Tap wide and low

BLOCK 2
LAYER 2/3
In Layer 2 we Improve Execution and Drive
Intensity by explaining how to get more out of the
moves.
·· Single Knee Lift – short recovery
·· Single Knee Lift, move F – it’s time to lift, single
knee, come on down!
·· Lift your feet, open your chest, feel the energy
·· Side Flick – easy
·· Run To Corner Combo 1 – easy, always run to
the front corner
·· Run To Corner Combo 2 – like a wave of energy,
run and reach! Sweep to the back, use the space
·· Jumping Jack – 1, 1, 2. Down in your legs, sink
your hips down, take your heart rate up

BODYATTACK 98 © Les Mills International Ltd 2017

04. PLYOMETRIC
MUSIC Live The Night 5:00 mins
AEROBICS, SPORTS & STRENGTH TRAINING
TRACK FOCUS
I want my participants to maintain good technique as the intensity progresses in each block.
OPTIONS
High Knee Run – March or Jog
Plyometric Lunge – Backward-Stepping Lunge
Pulse Lunge with Tuck Jump – no Jump

BLOCK 1 BLOCK 4

0:00 / Instr / (Synth) 3:28 / Instr / (Melody)

4x8 / Split room 32cts 4x8 / Change sides 32cts
Set up sides working together
3:39 / I’mma get lit
0:10 / Ref / Feel it 4x8 / A / Shuffle OTS. RA 32cts
6x8 / A / Shuffle OTS. RA 48cts
3:51 / Instr / (Synth)
High Knee Run & 4x Pulse Plyometric Lunge
16x8 / C / 4x Pulse Plyometric Lunge L, R with
on last 16cts
Tuck Jump. RA 16cts / 2reps
HIGH KNEE RUN & PULSE LUNGE COMBO Double Plyometric Lunge L, R with Tuck Jump.
0:27 / Instr / (Synth) RA 8cts / 4reps
16x8 / B / Side A: High Knee Run; Side B: 4x Single Plyometric Lunge L, R. RA 2cts / 16reps
Pulse Plyometric Lunge L, R 32cts
4:37 / (Speed up)
Side A: 4x Pulse Plyometric Lunge L, R; Side B:
4x8 / D / High Knee Run F. RA 32cts
High Knee Run 32cts / 2reps
1:14 / Br / (Drop)
½x8 / Hold 4cts

BLOCK 2

1:15 / Instr / (Synth)

3x8 / Change sides 24cts
1:24 / I’mma get lit
5x8 / A / Shuffle OTS. RA 40cts
High Knee Run & Double Plyometric Lunge
on last 16cts
1:37 / Instr / (Synth)
16x8 / B1 / Side A: High Knee Run; Side B:
Double Plyometric Lunge L, R 32cts
Side A: Double Plyometric Lunge L, R; Side B:
High Knee Run 32cts / 2reps

BLOCK 3

2:24 / Ref / Feel it

4x8 / Change sides 32cts
2:35 / _ Tonight
2x8 / A / Shuffle OTS. RA 16cts
2:41 / Instr / (Synth)
16x8 / B2 / Side A: High Knee Run; Side B:
Single Plyometric Lunge L, R 32cts
Side A: Single Plyometric Lunge L, R; Side B:
High Knee Run 32cts / 2reps
3:27 / Br / (Drop)
½x8 / Hold 4cts

BODYATTACK 98 © Les Mills International Ltd 2017

04. PLYOMETRIC

TECHNIQUE & COACHING BLOCK 4

LAYER 1/2/3
BLOCK 1
Final set – and it’s the hardest! We introduce the
LAYER 1
option to add a Tuck Jump into the Lunges so
Script your introduction so it is clear and briefly coach Layer 1 essentials for this move.
concise: split the room and set up your 2 Your participants will definitely be fatigued by
groups with their moves, and explain that the this point; be the role-model by maintaining
goal is to ‘max out’ in each set. Use clear visual great technique and showing that you too are
and verbal cues to manage both teams. Short, experiencing maximum intensity in the moves.
sharp Layer 1 cues delivered with a strong voice Finally, bring everyone to the finish with Layer 3
will get everyone moving together. motivational cues.
·· Plyometric training – split the room, 2 teams ·· Last block – everyone moves together
·· 4 blocks of work, max effort in each block ·· Long set of Lunges: 3, 2 and 1
·· High Knee Run – knee to hip-height, chest up, ·· Plyometric Lunge with Tuck Jump – brace the
abs braced abs; use the Lunge to absorb the impact
·· 4x Pulse Plyometric Lunge – 4, 3, 2, 1. ·· Explode out of the floor
Front knee out, chest up, abs braced. Option:
·· 30 seconds – keep going
Backward-Stepping Lunge
·· Max effort – now!
BLOCK 2
LAYER 2
From Block 2, each set is going to get harder.
Use the Shuffle to recover and reset the teams,
then use Layer 2 cues to Improve Execution
and Drive Intensity by reinforcing the range of
motion.
·· High Knee Run – drive your knees high. Train
hard, pump your legs!
·· Double Plyometric Lunge – 2 and 2. Stay low,
hips down, rear knee to the floor. Drop down,
drive up

BLOCK 3
LAYER 2/3
·· High Knee Run – drive your knees high. Train
hard; pump your legs; burn calories
·· Single Plyometric Lunge – get down, get
strong. Explosive power training – let’s get fit
fast
·· Come on, 10 seconds!
·· Run like an athlete

BODYATTACK 98 © Les Mills International Ltd 2017

05. ATHLETIC STRENGTH
MUSIC Jump & Sweat 6:08 mins
COMBINATION OF UPPER & LOWER BODY STRENGTH TRAINING
TRACK FOCUS
I want my participants to maintain both tension through their core and stability in their shoulders in the Tricep Spring Pushup.
OPTIONS
All Pushups – on knees, toes or rest!
Plank Jump F. Small Jump – small range
Fast Wide Pushup – Slow Single Pushup

BLOCK 1 BLOCK 3

0:00 / Instr / (Beat) 3:14 / Instr / (Build)

4x8 / A / Set feet wide 16cts 40x8 / REPEAT SEQUENCES B, C, D, E, F, G
Spider Crawl To Plank Combo 16cts (arms above head in G), D & E
SPIDER CRAWL TO PLANK COMBO
0:14 / (Beat)
4x8 / B / Squat – Walk To Plank 8cts
Walk hands B to Squat – Stand 8cts / 2reps
0:29 / _ Mmmm
4x8 / B / Walk To Plank 16cts / 1½reps
Hold last one F in Tricep Pushup position –
lower to knees last 8cts
PLANK WALK HANDS THEN JUMP HANDS
F TO TRICEP PUSHUP COMBO
0:44 / V1 / Come wine
8x8 / C / Plank – walk hands B 4cts
Jump F to Tricep Pushup 4cts / 8reps
1:14 / Ref / Turn up _
4x8 / D / Single Tricep Pushup 4cts / 7reps
Hands wide on last 4cts
1:29 / Ref / Turn up _
4x8 / E / Fast Chest Pushup 2cts / 16reps

BLOCK 2

1:44 / Br / Come wine

2x8 / F / Stand up – set L leg B for Lunge 16cts
4x PULSE LUNGE – STEP CHANGE COMBO
1:52 / V2 / Get up
6x8 / G / L foot B – Bottom Half Pulse Lunge
7cts
Change sides 1ct
R foot B – Bottom Half Pulse Lunge
8cts / 6reps
Transition to Tricep Pushup Position on last 8cts
2:29 / Ref / Ready
4x8 / D / Single Tricep Pushup 4cts / 8reps
Hands wide on last 2cts
2:44 / Ref / Ready
4x8 / E / Fast Chest Pushup 2cts / 16reps
2:59 / Instr / (Beat)
4x8 / Recovery – Stand up 32cts

BODYATTACK 98 © Les Mills International Ltd 2017

05. ATHLETIC STRENGTH
TECHNIQUE & COACHING
BLOCK 1
LAYER 1/2/3
This track moves quickly, so use short sharp cues
to get everyone moving together. Coach Layer
1 basics, clearly explaining the hand and foot
positions for every move. When you coach the
Tricep Spring Pushup, clearly offer the lower-
intensity option to make the jump smaller. Using
a strong, controlled voice in this track will hook
everyone into the Strength Training dimension.
·· Spider Crawl To Plank – squat, walk, walk,
walk, hold; walk back, squat, stand. Abs
braced and back long and straight in Plank
·· Tricep Spring Pushup – 1, 2, 3, 4, jump F;
hold Brace abs. Option: Small jump, reduce
the range
·· Tricep Pushup – hands under shoulders, chest
to elbow-height, elbows in, abs braced
·· Pushup – hands wide, chest to elbow-height,
abs braced. Option to slow the move down
·· 4x Pulse Lunge Combo – feet under hips,
long step back, front knee out, chest up, front
thigh parallel to floor. 4x Pulse Lunge – 4, 3,
2...
·· Short set of fast Pushups
BODYATTACK 98
·· You’re doing great team – hang on!
BLOCK 2
LAYER 2/3
In Layer 2, we Improve Execution by coaching
participants how to do the moves better. In
the Tricep Spring Pushup, the focus is on
maintaining tension in the body as you land, to
prevent any buckling through the mid-section.
Then in the Pulse Lunge Combo, coach your
class to keep the upper body as still as possible
for great technique in this move. In Layer 3,
help everyone to the finish line by explaining
the benefits of the moves. Motivate your
participants by telling them exactly where they
are in the track, especially when it’s the final set!
·· Spider Crawl To Plank – let’s work the Squat.
Push down to get low. As you stand, drive out
of the heels to use the glutes
·· Tricep Spring Pushup – the challenge is doing
this on the toes! Bend the knees, push the hips
up and back, brace as you land. When you
land create tension through your whole body
··Tricep Pushup – push out of the floor to
strengthen the arms
··Pushup – drive the ‘up’ movement, recruit
power in the chest. Drive out of the floor, feel
your chest burn!
··4x Pulse Lunge Combo – add the arms.
Squeeze through your back, open up the
chest. Full-body strength training!
··Let’s go gang! Stay in the workout; build
strength in the muscles
··Come on, all together – this is the final set!
Finish strongly
··We can do this – push through the burn
© Les Mills International Ltd 2017
06. RUNNING
MUSIC Million Voices 4:50 mins
AEROBICS, SPORTS & STRENGTH TRAINING
TRACK FOCUS
I want my participants to move with great control in the Squat & Run F Combo.
OPTIONS
Run – Walk

BLOCK 1 BLOCK 3

0:00 / Intro / 3:07 / Ref / Ah ah ah

4x8 / Set up Squat 32cts 16x8 / B1 / Squat & Run F Combo
anticlockwise
SQUAT COMBO 1
32cts / 4reps
0:11 / Ref / Eh
8x8 / A / Single Squat x4 16cts 3:53 / Instr / (Synth Fast beat)
Shake it out 16cts / 2reps 8x8 / C1 / Circle Run – anticlockwise 64cts
SQUAT COMBO 2 4:17 / Ref / Ah
0:33 / Instr / (Synth) 4x8 / D / Run In & Out Combo 32cts
8x8 / B / Single Squat x4. Medicine Ball Arms
4:29 / Ref / Ah ah ah
16cts
4x8 / D1 / Run In. Double Arm Reach Up x4 8cts
Run OTS 16cts / 2reps
Run OTS. Double Arm Reach Up x4 8cts
0:58 / Instr / (Synth fast beat) High Knee Run OTS. RA 16cts
8x8 / C / Circle Run – clockwise 64cts
RUN IN & OUT COMBO
1:21 / Ref / Ah ah ah
4x8 / D / Run In. Double Arm Reach Up x4 8cts
Run OTS. Double Arm Reach Up x4 8cts
Run B. RA 8cts
Run OTS. RA 8cts

BLOCK 2

1:33 / Instr / (Downbeat)

4x8 / E / Bounce OTS. RA 32cts
Turn clockwise
SQUAT & RUN F COMBO
1:45 / Ref / Eh eh eh
16x8 / B / Squat x4. Medicine Ball Arms 16cts
Run F in circle 16cts / 4reps
2:32 / Instr / (Synth fast beat)
8x8 / C / Circle Run – clockwise 64cts
2:55 / Ref / Ah ah ah
4x8 / D / Run In & Out Combo 32cts

BODYATTACK 98 © Les Mills International Ltd 2017

06. RUNNING

TECHNIQUE & COACHING

BLOCK 1
LAYER 1
Coach Layer 1 basics to get everyone moving
with the correct timing and good execution of
the Squat.
·· Squat Combo 1 – 4 Squats: 4, 3, 2... hold and
relax. Feet wide, knees out, chest up
·· Squat Combo 2 – add the arms: reach and
push. Keep chest lifted as you squat
·· Circle Run – relax the upper body. Option to
march

BLOCK 2
LAYER 1/2
Reinforce direction cues in the Squat & Run F
Combo, and help your participants to feel the
work in legs by coaching Layer 2 Drive Intensity
cues.
·· Bounce – easy Bounce; turn clockwise
·· Squat & Run F Combo – 4 Squats and run
forward. Down, up – run forward. Chest up,
eyes forward, back straight. Push through
your heels as you stand, to engage your butt
·· You guys are moving so well!

BLOCK 3
LAYER 2/3
The focus in the Squat & Run F Combo is to
move with great control in the Squat, then drive
forward in the running part of the sequence.
Encourage your class to push up through their
legs in the Squat with Medicine Ball Arms – it
should feel like they’re throwing a ball into the
air.
In Layer 3, Share Energy, we celebrate the
workout and find ways to have fun with our
class. Ursa used praise and showed her love
of the music and running to celebrate with
her class. How will you bring your love of the
workout into your coaching?
·· Squat & Run F Combo – imagine picking
up a ball and throwing it straight in the air.
Control your Squat, then push forward when
you run
·· Feel the beat – let the music take over!
·· This feels like running in our own
BODYATTACK nightclub
·· You look amazing!

BODYATTACK 98 © Les Mills International Ltd 2017

06. RUNNING SMALL-ROOM
OPTIONS

MUSIC Million Voices 4:50 mins

AEROBICS, SPORTS & STRENGTH TRAINING
TRACK FOCUS
I want my participants to move with great control in the Squat & Run F Combo.
OPTIONS
Run – Walk

BLOCK 1 BLOCK 3

0:00 / Intro / 3:07 / Ref / Ah ah ah

4x8 / Set up Squat 32cts 16x8 / B / Squat x4. Medicine Ball Arms 16cts
Run F (8cts) & B (8cts) 16cts / 4reps
SQUAT COMBO 1
0:11 / Ref / Eh 3:53 / Instr / (Synth Fast beat)
8x8 / A / Single Squat x4 16cts 8x8 / C / Shuffle OTS 64cts
Shake it out 16cts / 2reps
4:17 / Ref / Ah
SQUAT COMBO 2 4x8 / D / Run In & Out Combo 32cts
0:33 / Instr / (Synth)
4:29 / Ref / Ah ah ah
8x8 / B / Single Squat x4. Medicine Ball Arms 16cts
4x8 / D1 / Run In. Double Arm Reach Up x4 8cts
Run OTS 16cts / 2reps
Run OTS. Double Arm Reach Up x4 8cts
0:58 / Instr / (Synth fast beat) High Knee Run OTS. RA 16cts
8x8 / C / Shuffle OTS 64cts

RUN IN & OUT COMBO

1:21 / Ref / Ah ah ah
4x8 / D / Run In. Double Arm Reach Up x4 8cts
Run OTS. Double Arm Reach Up x4 8cts
Run B. RA 8cts
Run OTS. RA 8cts

BLOCK 2

1:33 / Instr / (Downbeat)

4x8 / E / Bounce OTS. RA 32cts
Turn to L

SQUAT & RUN F COMBO

1:45 / Ref / Eh eh eh
16x8 / B / Squat x4. Medicine Ball Arms 16cts
Run F (8cts) & B (8cts) 16cts / 4reps

2:32 / Instr / (Synth fast beat)

8x8 / C / Shuffle OTS 64cts

2:55 / Ref / Ah ah ah
4x8 / D / Run In & Out Combo 32cts

BODYATTACK 98 © Les Mills International Ltd 2017

07. AGILITY
MUSIC PPAP 4:41 mins
SPORTS TRAINING
TRACK FOCUS
I want my participants to maximize their results in each of the moves.
OPTIONS
Snowboard Jump – Bottom Half Squat
Ladder Run -– all walking
Side Bounce Combo – no impact; 2 Steps – Walk or March OTS – no arms

BLOCK 1 BLOCK 4

0:00 / Instr / (Techno) 3:12 / Instr / (Popping)

4x8 / Split room 32cts 4x8 / F / Change sides 32cts
0:11 / Br / PPAP 3:24 / Ref / _ I have a pen
1x8 / Wide Feet Bounce OTS 8cts 25x8 / REPEAT SEQUENCES A – D
(Sequence D – add Long Jump F after 2reps –
0:14 / Instr / (Popping)
replaces Double Jump F&B x2)
4x8 / Snowboard Bounce 4cts / 8reps

BLOCK 2
SNOWBOARD BOUNCE & SNOWBOARD
JUMP COMBO
0:26 / Ref / _ I have a pen
8x8 / A / Snowboard Bounce L, R x2 8cts
Snowboard Jump L, R x2 8cts / 4reps
0:50 / Br /
1x8 / B / Hold feet hip-width apart 8cts
0:53 / Instr / Dance _
8x8 / C / Ladder Run OTS. RA 64cts
SIDE BOUNCE & DOUBLE JUMP F&B
COMBO TO CORNERS
1:16 / Ref / _ I have a pen
8x8 / D / Side Bounce. Guard Arms 4cts
Double Jump F&B x2. Double Arm Punch F 4cts
Side Bounce. Guard Arms 4cts
Double Jump F&B x2. Double Arm Punch F
4cts / 4reps
1:40 / Br / PPAP
1x8 / E / Hold 8cts

BLOCK 3
1:43 / Instr / (Popping)
4x8 / F / Change sides 32cts
1:55 / Ref / _ I have a pen
26x8 / REPEAT SEQUENCES A – E

BODYATTACK 98 © Les Mills International Ltd 2017

07. AGILITY

TECHNIQUE & COACHING

BLOCK 1
LAYER 1/2
Set up the patterns in Layer 1 by noting simple
cues: name the moves and explain where to
move and when. Clearly coach the setup of the
Snowboard Combo: 4 Bounces, 4 Snowboards.
·· Power, speed and agility training
·· Snowboard Bounce – front, back. Abs braced,
chest up
·· Snowboard Bounce & Snowboard Jump
Combo – 4 Bounces, 4 Snowboards, 5
Snowboard Jump. Feet wide, knees out, chest
up, abs braced. Option: 2 Steps and 2 Squats
·· Ladder Run – out and in, on the toes, abs
braced, hips square
·· Side Bounce & Double Jump F&B Combo –
Side Bounce, 2 Jumps. Lift chest, bend knees
as you jump. Option: 2 Steps, March on the
spot

BLOCK 2
LAYER 2/3
In Layer 2 we Drive Intensity. Use short, simple
cues to coach depth in the Snowboard Jump
and speed in the Ladder Run. Kazuteru used
basketball imagery to help his class improve
their agility in the Side Bounce & Double Jump
F&B Combo. The choreography is simple,
which allows you time to coach how to get the
most out of each move. Try experimenting with
different ways to maximize the movements.
·· Snowboard Bounce & Snowboard Jump
Combo – up and down. Let’s work harder:
bend your knees more to get lower. Hips
down, drive out of the floor
·· Ladder Run – tighten your abs to move faster
·· Side Bounce & Double Jump F&B Combo
– stay low and wide like a basketball player.
Training agility to move in all directions

BLOCK 3
LAYER 3
The final block is all about connecting
participants to the music. The song is playful, so
match your energy to the feel of the music. Try
experimenting with your vocal tone and volume
to create contrast in the Ladder Run. Show your
love for the workout to keep everyone engaged
to the finish.
·· Let’s go team!
·· Speed it up!

BODYATTACK 98 © Les Mills International Ltd 2017

08. INTERVAL
MUSIC Salvation 4:38 mins
AEROBICS TRAINING
TRACK FOCUS
I want my participants to enjoy the music together.
OPTIONS
Side Flick – Side Tap
Run – March or Jog
Kick – Tap or Low Kick

BLOCK 1 BLOCK 3

0:00 / V1 / _ Across the nation 3:08 / V3 / _ I’m lying helpless

8x8 / A / Run OTS. RA 64cts 4x8 / A / Run OTS. RA 32cts
0:23 / C / _ Another day DIAMOND ARM PATTERN
8x8 / B / Side Flick L, R. Double Arm Side Raise 3:20 / Br / _ so fast
4cts / 16reps 1x8 / F / Arms out 2cts
Arms up 2cts
RUN & SHUFFLE COMBO
Arms out 2cts
0:47 / Instr / (Synth)
Arms down 2cts
4x8 / C / Run F. RA 8cts
Swing B L, R x4. RA 8cts 3:23 / C / _ Another day
Shuffle L, R. RA 16cts 4x8 / F / Diamond Arm Pattern 8cts / 4reps
RUN & KICK COMBO 3:35 / C / _ I cannot see
0:58 / Instr / (Melody) 4x8 / F1 / Fast Diamond Arm Pattern 4cts /
8x8 / D / Run F. Double Arm Reach Up x4 8cts 8reps
Swing B L, R. RA 8cts
3:46 / Instr / (Synth)
Single Kick L, R x4. Single Arm Punch F 16cts /
4x8 / C / Run & Shuffle Combo 32cts
2reps
3:58 / Instr / (Melody)
1:22 / Instr / (Melody)
8x8 / D / Run & Kick Combo 32cts / 2reps
4x8 / E / 4x Single Kick L, R. Single Arm Punch
F 4cts / 8reps 4:21 / Instr / (Melody)
4x8 / E / Single Kick L, R. Single Arm Punch
F 4cts / 8reps
BLOCK 2

1:34 / V2 / _ Across the nation

4x8 / A / Run OTS. RA 32cts
1:45 / _ I’m lying helpless
4x8 / B / Side Flick L, R. Double Arm Side
Raise 4cts / 8reps
1:57 / C / _ Another day
8x8 / B1 / Double Side Flick L, R. Double Arm
Side Raise 8cts / 8reps
2:21 / Instr / (Synth)
4x8 / C / Run & Shuffle Combo 32cts
2:32 / Instr / (Melody)
8x8 / D / Run & Kick Combo 32cts / 2reps
2:56 / Instr / (Melody)
4x8 / E / Single Kick L, R. Single Arm Punch
F 4cts / 8reps

BODYATTACK 98 © Les Mills International Ltd 2017

08. INTERVAL

TECHNIQUE & COACHING

BLOCK 1
LAYER 1
Set up Layer 1 with the basics: direction in
which to move, number of reps, safety cues
and options. Use simple cues to get everyone
following along, and allow room for the music
to be heard.
··Side Flick – right, left, hips square, shoulders
back, chest up
··Run & Shuffle Combo (Easy) – run forward,
swing back, shuffle on the spot
··Run & Kick Combo – reach and run, swing
back, 8 Kicks. Option to tap low
··Single Kick – chest up, back straight, kick to
hip-height, hips square

BLOCK 2
LAYER 2/3
In Layer 2 tell your class how to get more out of
the moves to maximize their workout.
··Bring the action! We’re gonna work all
together
··Side Flick – feet wider, arms longer
··Double Side Flick – 2 on the right, 2 on the
left. Squeeze your butt and your legs

BLOCK 3
LAYER 3
Layer 3, Share Energy, is all about celebrating
the workout together. Find your own way of
celebrating with your class, whether it’s through
scripting some inspirational cues that feel
authentic to you, or by simply smiling and just
being in the moment with your class.
··1 more round, all together
··Feel the music!
··We work together

BODYATTACK 98 © Les Mills International Ltd 2017

09. POWER
MUSIC Human 6:12 mins
AEROBICS, SPORTS & STRENGTH TRAINING
TRACK FOCUS
I want my participants to take the correct option that will allow them to ‘max out’ in each Mixed Training set.
OPTIONS
Squat Jump – no Jump, no arms
High Knee Run – Jog or March
Burpee Tuck Jump – Jumping Jack

BLOCK 1 BLOCK 4
0:00 / Instr / (Beat) 4:59 / Instr / (Synth)
8x8 / Run OTS. RA 64cts 4x8 / Recovery 32cts

5:11 / Instr / (Build)

BLOCK 2 4x8 / D / Shuffle L, R. RA 32cts

5:23 / Instr / (Synth)

0:23 / V1 / _ Take a look 8x8 / G / Mixed Impact Training 1 or 2 32cts /
8x8 / A / Single Knee Lift L, R – relaxed. Single Arm 2reps
Bicep Curl 4cts / 16reps
5:46 / C / _ I’m only human
0:46 / PC / _ Some people 8x8 / H / High Knee Run F. RA 16cts
4x8 / B / 4x Knee L, R. Single Arm Bicep Curl Speed High Knee Run OTS. RA 48cts
16cts / 2reps

0:57 / C / I’m only human

4x8 / C / Single Knee Lift L, R. Double Arm Pull
Down 4cts / 8reps

1:09 / Instr / _ Take a look

4x8 / D / Shuffle L, R. RA 32cts
Drop Squat on last 4 cts

1:21 / Instr / (Synth)

4x8 / E / Drop Squat. Hands on thighs 4cts / 8reps

1:32 / Instr / (Build)

4x8 / F / Squat Jump. Double Arm Bicep Curl 4cts
/ 8reps

MIXED IMPACT TRAINING 1: HIGH KNEE RUN

F JUMPING JACK & RUN B COMBO
1:44 / Instr / (Synth)
16x8 / G / High Knee Run F. RA 8cts
High Knee Run OTS 8cts
Jumping Jack x4. Cross Arms O/H 8cts
Run B. RA 8cts / 4reps

2:31 / Instr / (Speed up)

4x8 / H / Speed High Knee Run F RA 16cts
Speed High Knee Run OTS. RA 16cts

BLOCK 3
2:41 / V2 / _ Don’t ask my opinion
4x8 / Recovery 32cts

2:52 / C / I’m only human

48x8 / REPEAT SEQUENCES A – H (Sequence G
Mixed Impact Training 2: Option to 1x Burpee with
Tuck Jump instead of the Jumping Jack x4 in G)

BODYATTACK 98 © Les Mills International Ltd 2017

09. POWER
BLOCK 3
TECHNIQUE & COACHING LAYER 3

BLOCK 1 The final block is all about crossing the finish

line together! Let your participants know there’s
LAYER 1/2/3
only 1 minute of work left. Experiment with
Come into this track with loads of energy! Let different Layer 3 cues to bring everyone to the
the class know there’s 3 rounds of work, and set finish line. Some people respond to Challenging
up each move with clear Layer 1 body position Cues like “I know you’ve got more”, whilst
and execution cues. Match your physicality to others need positive encouragement to get
the energy of the music. When it’s light, be light them to the end. Help everyone to work their
– and then when it gets stronger, increase the hardest in their chosen level.
intensity of your movements.
·· This is our final minute
·· Single Knee Lift – lift the knee, relax the arm,
·· Together we cross the finish line
chest up, abs braced
·· All options – work hard!
·· 4x Knee – hips square, abs braced, chest up
·· Let’s finish like a BODYATTACK fan: we push,
·· Drop Squat – knees out, hips back, chest up
we sweat, we train
·· Squat Jump – 8 Squat Jumps. Land with bent
knees. Option: No jump
·· Mixed Impact Training 1: High Knee Run F
Jumping Jack & Run B Combo – Run forward,
hold, 4 Jacks, easy run back. Run forward:
Knees to hip-height. Jumping Jack: Heels
down, knees out, chest up
·· High Knee Sprint – short finish; it’s your
fastest speed!

BLOCK 2
LAYER 1/2/3
Facilitate recovery in the Knee Lifts, then start
to build the energy again into Mixed Impact
Training 2. In this set, participants have the
option to stay with the Jumping Jacks or take
the more advanced option of the Burpee with
Tuck Jump, so coach this move with Layer 1 cues
and then motivate everyone to work hard at
whatever level they are working.
·· Single Knee Lift – recovery
·· Drop Squat – sink deeper to fire your quads
and use your butt to add the power
·· Squat Jump – sink into your heels, sink your
hips, drive up with your arms
·· Mixed Impact Training 2: High Knee Run F,
Burpee Tuck Jump & Run B Combo – Burpee
with Tuck Jump: feet wide in the Squat; brace
your abs as you land and as you jump back to
Plank. Burpee or stay with the Jumping Jack
·· High Knee Sprint – tear up the carpet; make
it burn!
·· The human spirit is to push harder, reach
higher – go!
·· We like to work hard, we share the energy, we
sweat together!
·· Work together, all levels!

BODYATTACK 98 © Les Mills International Ltd 2017

10. CORE
MUSIC Just Hold On 5:02 mins
CORE STRENGTH
TRACK FOCUS
I want my participants to feel how they need to maintain tension in the muscles to execute the Roll To Hover.
OPTIONS
C-Crunch: Feet on floor
Hover: On knees or toes

BLOCK 1 BLOCK 2
0:01 / V1 / You could build 3:03 / Br / (Drop)
4x8 / Transition to floor 32cts 1x8 / Reset for Crunch, facing other side 8cts

0:18 / Instr / Do when a chapter 3:05 / V3 / Oh

4x8 / A / Single Crunch. Fingertips to temples 24x8 / REPEAT SEQUENCES A – E
4cts / 8reps 4:45 / Instr / Oh
0:35 / C / Oh-oh-oh 2x8 / Lower Back Twist F&B 16cts
4x8 / B / C-Crunch. Fingertips to temples 4cts /
8reps

0:51 / Ref / Down and it comes

4x8 / C / Roll To Hover 4cts
Hold Hover 20cts
Roll to back 8cts

1:08 / Instr / On
4x8 / D / Pulse Crunch. Knees over hips. Arms by
sides 2cts / 16reps

1:25 / V2 / Over ‘til

4x8 / A / Single Crunch. Fingertips to temples.
4cts / 8reps

1:41 / Ref / Do when a chapter

4x8 / B / C-Crunch. Fingertips to temples
Knees over hips and feet. Back to floor
4cts / 8reps

1:58 / C / Oh-oh-oh
8x8 / C / Roll To Hover 4cts
Hold 4cts
Roll to back 4cts
C-Crunch 4cts / 4reps

2:15 / Ref / Down and it comes

4x8 / D / Pulse Crunch. Knees over hips. Arms
by sides 2cts / 16reps

2:32 / Instr / Oh-oh-oh

4x8 / E / Cross Crawl L, R. Fingertips to temples
4cts / 8reps

BODYATTACK 98 © Les Mills International Ltd 2017

10. CORE

TECHNIQUE & COACHING

BLOCK 1
LAYER 1/2
In Layer 1, coach body position and execution
of the moves, then deliver your safety cues for
stability. Match your vocals to the music: use a
calm voice and deliver clear, short cues to get
everyone moving well. To move with precision
on the beat, listen carefully to the music so you
are not late on the rhythm for the combo.
·· Crunch – Layer 1: fingertips to temples. Up,
down. Chin tucked in, elbows open, slide ribs
to hips. Layer 2: try to lift higher, drive your
chest towards the ceiling
·· C-Crunch – Layer 1: lower and upper body
together. Keep your lower back close to the
floor; brace your core on the way up and way
down. Layer 2: maintain a strong ab brace
·· Roll To Hover – Layer 1: Hover on knees or
toes. Brace abs, squeeze butt, press forearms
into the floor. Layer 2: whole body turns as one

·· Pulse Crunch – Layer 1: tuck in your chin; slide

your ribs into your hips. Layer 2: stay high;
keep the movement small
·· Cross Crawl – legs to 45 degrees, aim shoulder
to opposite knee, turn from the center of your
chest. Option: Tap the toes

BLOCK 2
LAYER 2/3
In Layer 2 we Drive Intensity and Improve
Execution by telling our participants how
they can improve their quality of movement
to feel the work in the target muscles. The
focus in the Roll To Hover is to keep the whole
body switched on, so use cues that will help
your class to feel the tension in the muscles.
In Layer 3 we motivate our participants by
explaining the benefits of the moves. Check
out the Masterclass for some ideas and then
experiment with cues that will help your class
get to the finish line.
·· One more round
·· Crunch – up, down
·· C-Crunch – legs and chest together. Increase
the strength of your core for powerful
movements
·· Roll To Hover – this is a functional movement
to build a powerful core
·· 20 seconds to the end – almost there
·· Stay with me team – keep moving

BODYATTACK 98 © Les Mills International Ltd 2017

11. COOLDOWN
MUSIC Nothing To Lose 3:01 mins
TRACK FOCUS
Celebrate the workout together as you take your class through the Cooldown.

BLOCK 1
0:00 / Intro /
2x8 / Roll onto front 16cts
0:08 / V1 / _ It’s easy to think
4x8 / Kneeling Adductor Stretch L 32cts
0:24 / Broken ain’t perfect
4x8 / Kneeling Hip Flexor Stretch R. HOH 16cts
Kneeling Hip Flexor Stretch R. R Arm Raise on
last 16cts 16cts
0:41 / C / Up, away I go
4x8 / Kneeling Hamstring Stretch L. Hands on
floor 32cts
0:58 / Ref / Nothing to lose _
4x8 / Dynamic Calf Stretch L, R 16cts
Calf Stretch L 16cts
1:15 / V2 / _ I’m a bit scared
4x8 / Kneeling Adductor Stretch R 32cts
1:32 / Ever give up
4x8 / Kneeling Hip Flexor Stretch L. HOH 16cts
Kneeling Hip Flexor Stretch L. L Arm Raise on
last 16cts 16cts
1:49 / C / Up, away I go
4x8 / Kneeling Hamstring Stretch R. Hands on
floor 32cts
2:06 / Ref / Nothing to lose _
4x8 / Dynamic Calf Stretch R, L 16cts
Calf Stretch R 16cts
2:23 / Up, away I go
2x8 / Standing Quad Stretch L. R Arm to side
16cts
2:31 / So let the lightning
2x8 / Standing Quad Stretch R. L Arm to side
16cts
2:40 / Instr / _ nothing to lose
2x8 / Standing Glute Stretch L. Arms out to side
16cts
2:48 / Instr / _ nothing to lose
2x8 / Standing Glute Stretch R. Arms out to side
16cts

BODYATTACK 98 © Les Mills International Ltd 2017

11. COOLDOWN

TECHNIQUE & COACHING

COACHING TIPS
··Clearly explain body part and direction as you
lead your class through the stretches
··Praise your class for their efforts today

BODYATTACK 98 © Les Mills International Ltd 2017

GLOSSARY
STEP TOUCH JUMPING JACK SQUAT JUMP
Chest up Heel down Knees out
Hips square Knees out and bent Chest up
Chest up Land with bent knees

SQUAT
Knees out HIGH KNEE RUN BURPEE TUCK JUMP
Chest up Chest up Brace abs as you jump feet out
Hips drop just above knee level Knees towards chest Hands in front of feet
Elbows drive forward Feet wide in Squat
TRICEP PUSHUP Land with bent knees to absorb impact
Hands under shoulders TUCK JUMP
Chest to elbow-height Drive knees to chest C-CRUNCH
Elbows to ribs Knees bent on landing Ribs to hips as you crunch
Lower back close to floor as your legs lower
PLANK SHUFFLE Chin tucked in
Abs braced Chest up
Body square Hips square HOVER
Back long and straight Feet parallel to floor Abs braced
Light on balls of feet Hips and shoulders square to floor
ALTERNATING HAND LIFT Back long and straight
Abs braced
SINGLE PLYOMETRIC LUNGE
Back long and straight
Front knee out CRUNCH
Keep hips and shoulders parallel to floor as you
Chest up Fingers to temples
lift
Back knee down Chin tucked in – eye gaze to knees
Hips square Slide ribs towards hips
SIDE BOUNCE
On the balls of the feet
CHEST PUSHUP ROLL TO HOVER
Feet wide
Hands wide Elbows under shoulders
Chest up
Abs braced Abs braced
Chest to elbow-height Back straight
STEP CURL Hips level with shoulders
Chest up
SPIDER CRAWL TO PLANK
Heel to butt
Knees out in Squat PULSE CRUNCH
Knees out
Hands under shoulders Chin tucked in – eye gaze to knees
Brace abs to support mid-section Slide ribs towards hips
SIDE STEP OVER Lift shoulders off the floor
Chest up Hands extend past thighs
TRICEP SPRING PUSHUP
Abs braced
Brace abs as you land
Knee out
Chest to elbow-height in Pushup CROSS CRAWL
Hands under shoulders Shoulder lifts up and across to opposite knee
DROP SQUAT Elbows to ribs Turn chest
On the balls of the feet
Feet wide
LADDER RUN KNEELING ADDUCTOR STRETCH
Butt drops down and back
Fast feet
Chest up Leg stretches out to the side
Upper body still
Abs braced Sit hips back
Feet move in and out
Knees out Chest up

SNOWBOARD BOUNCE KNEELING HIP FLEXOR STRETCH

SINGLE KNEE LIFT
Knees out
Stay square to front Ensure the front knee is above the ankle
Chest up
Knee to hip-height Squeeze the glute or rear leg to open hip
Butt back
Abs braced Hips stay square to the front
Chest up
SINGLE KICK KNEELING HAMSTRING STRETCH
SIDE FLICK Back straight Hips back
Hips square Kick from the hip with straight leg Tip forward from the hips
Shoulders back Chest up
Chest up Hips square

BODYATTACK 98 © Les Mills International Ltd 2017

CALF STRETCH
Hips up
Keep feet parallel to floor, stretch into calf

KNEELING SOLEUS STRETCH

Keep feet parallel to floor, stretch into calf
Head up

STANDING QUAD STRETCH

Use abs to help balance and point
Knee of lifted leg down to the floor
Squeeze butt muscles to keep hips forward

STANDING HAMSTRING STRETCH

Hips square
Weight in heel of standing leg
Bend knee and lift from the hips
Front leg extended with heel down

STANDING GLUTE STRETCH

Bend one knee outwards and rest ankle just above
knee
Sit hips back

BODYATTACK 98 © Les Mills International Ltd 2017

MUSIC OUR DECLARATION EXPRESS FORMATS
1 Turn Up The Night (Bodybangers Remix
Edit) (4:56)
OF INTENT 45-MINUTE FORMAT
Track 1 Warmup
30-MINUTE FORMAT
Track 1 Warmup
Bryce feat. J-Malik The LES MILLS global family is made up of Track 2 Mixed Impact Track 2 Mixed Impact
2012 Planet Punk Music.
Written by: Vonwerk, van Ijperen, Gimborn, Lennix
17,500 fitness clubs, 130,000 instructors and Track 4 Plyometric Track 4 Plyometric
2 Freaks (5:13) millions of participants from 100 countries Track 5 Athletic Track 7 Agility
TJR around the globe. Strength Track 9 Power
2016 SpinninRecords.com.
Separated by geography, religion, race, Track 6 Running Express 5 Athletic
Written by: Rozdilsky
Track 7 Agility Strength
3 The Greatest (6:03) color and creed, we are united in our love of
Power Music movement, music and the pursuit of healthy Track 9 Power Total Time 29:05
2017 Power Music.
Written by: Furler, Kurstin, Lamar living, both for ourselves and our planet. Track 10 Core
4 Live The Night (5:00) Total Time 42:02
At LES MILLS, we believe in the dignity of
W&W, Hardwell & Lil Jon each individual within our community and
2016 Velcro under exclusive license from Armada Music BV.
Note: If you have time, use the Cooldown
Written by: Smith, van der Harst, van Hanegem, van de Corput strive to respect the rights and freedoms of
5 Jump & Sweat (6:08) all.
track to take your class through some stretches.
Garmiani feat. Sanjin
2015 Dim Mak Records, Inc. In our choice of role models, music and The EXPRESS version of Track 5 Jump & Sweat is
Written by: Garmiani, Kljucanin
movements we understand that different to be used for the 30-minute format only. Please
6 Million Voices (Basslouder Remix Edit)
(4:50) people and societies have different standards use the full version for the 45- and 55-minute
Projekt Black for dress, popular culture and dance. classes.
2013 LNG Music.
We also know that what is considered
Written by: Jettman
Rock This Release! The Coaching notes have
7 PPAP (Pen Pineapple Apple Pen) appropriate in some contexts can be seen as
been updated to reflect the 3 Layers of Coaching
(Technoposse Remix) (4:41) inappropriate
K-Poppers with more clarity. Each block of work now clearly
in others.
2016 LNG Music.
Written by: Kosaka
states which Layers you should be focusing
As a company that leads group fitness on – making it even easier for you to coach
8 Salvation (Hands Up Freaks Remix Edit)
experiences for millions of people every day, BODYATTACK!
(4:38)
Basslovers United & Combination we walk a fine line between delivering
2015 Munix Records - a division of Munix Music (www.munix.tv).
Written by: Base, Bate, Dominik Cutting-edge, innovative products and INSTRUCTOR TABATA WORKOUT
9 Human (6:12) ensuring that accepted norms are upheld and 20 0N, 10 OFF – 12 INTERVALS
Power Music respected. MOVE 1: Double Plyometric Lunge with Tuck Jump
2017 Power Music.
Written by: Graham, Hartman Choosing, licensing and matching = Track 4
10 Just Hold On (5:02) choreography to the right music is a huge MOVE 2: Fast Chest Pushup = Track 5
Steve Aoki & Louis Tomlinson challenge! We screen the music we use and
2016 Liberator Music. MOVE 3: High Knee Run = Track 9
Written by: Aoki, Tomlinson, Rosse, Sloan, Lambroza
try to avoid language and references that may
11 Nothing To Lose (Gaillard Remix) (3:01) cause offense. If we can, sometimes there will
Lester Williams feat. Danny Shah
2016 CNR Music Belgium N.V. be an alternative track (at the bottom of the
Written by: Shah, Reznikov, Williams
track list) for you to use instead.

CREDITS
Jump & Sweat (3:03)
EXP
5 Garmiani feat. Sanjin We embrace open communication with our
2015 Dim Mak Records, Inc. global family so differences of opinion can be
Written by: Garmiani, Kljucanin
expressed, and compromises reached. Choreography – Lisa Osborne
Above all, we are passionate about delivering Chief Creative Officer – Dr Jackie Mills
life-changing fitness experiences, every time, Creative Director – Kylie Gates
everywhere. Technical Consultant – Andrew Newmarch
Program Coach – Amy Styles
Program Planner – Courtney Watt
BE LOUD AND HEARD
Tell us what you think of this release.
Visit lesmills.com/BLAH Special Thanks to: Sarah Shortt, Lliam Dermott

HEY INSTRUCTORS
When it comes to mixing up past releases, please
try to teach most tracks from the past 10 releases.
BODYATTACK now has a strong focus on sport
and fitness training, and we want your classes to
reflect the new training concepts and movement
styles. This program is no longer ‘old school’
aerobics – so bear this in mind when making your
track selection.

BODYATTACK 98 © Les Mills International Ltd 2017

KEY
Alt - alternate
PC - pre-chorus
B - back
QC - quiet chorus
B up - build up
R - right
Br - bridge (non-chorus)
RA - Running Arms
C - chorus From L-R: Romain Prévédello, Ursa Mikuz,
Ref - refrain (recurring phrase or number Lisa Osborne, Kazuteru Nobe, Ben Main.
C - chorus
br - bridge of song lines) Get ready for the fun, the musical feels, and
cts - counts all the high energy and intensity challenges
Rep - reprise
that we know our BODYATTACKers love!
(part of the chorus repeated)
F - forward The music is perfect for each track. We kick
Rep Xx - perform the Sequence/Exercise off the workout with Turn Up The Night –
F&B - forward and turn up the energy! Celebrate the feeling of
backward x times training together with Track 3 The Greatest,
HOH - hands on hips then bring out your playful side in Track
ROM - range of motion
7 PPAP. Finally we challenge everyone to
Instr - instrumental
Seq - sequence work to their maximum in Track 9 with the
Intro - introduction worldwide smash hit Human.
Tempo - normal pace of the music Simple coaching with an emphasis on cueing
L - left direction in Tracks 2 and 3 will ensure that
V - verse
everyone gets the most out of the workout.
mins - minutes
- preview In Track 4 the intensity progresses in each
O/H - over head working block – your legs will be screaming
repeat after all those lunges! Track 5 introduces
OTS - on the spot the new move Tricep Spring Pushup which
Outro - last few bars of music delivers a challenge for core stability and will
tone and strengthen the arms. We take the

PRESENTERS class to the finish with functional core training

in the form of a dynamic Hover pattern.

Lisa Osborne (New Zealand) is Program Director Enjoy sharing the energy with your members!
for BODYATTACK and Creative Director for
BODYSTEP. She is a former three-time world
champion and seven-time Australian aerobics
champion, who is based in Auckland.
Ben Main (New Zealand) is a BODYATTACK,
BODYPUMP and LES MILLS GRIT Series Trainer,
based in Auckland.
Kazuteru Nobe (Japan) is a BODYATTACK
and BODYCOMBAT Trainer and a BODYPUMP,
BODYSTEP, RPM, CXWORX Instructor and
LES MILLS SPRINT Coach. He lives in Funabashi.
Romain Prévédello (France) is a BODYATTACK,
BODYPUMP, BODYSTEP, CXWORX and
LES MILLS GRIT Series Trainer. He is based in
Toulouse, where he also manages a gym.
Ursa Mikuz (Slovenia) is a BODYATTACK,
CXWORX and SH’BAM trainer and a
BODYCOMBAT and BODYSTEP Instructor. She
is based in Ljubljana, where she is also a medical
doctor.

BODYATTACK 98 © Les Mills International Ltd 2017