Celebrating 25 years of BODYCOMBAT!

If you haven’t tried this unique workout yet, now is the perfect time to give it a try! In our article you will find everything you need to know to prepare for your first workout. After reading it, you’ll be completely ready to hit the gym and experience the energy of BODYCOMBAT!

What is Les Mills BODYCOMBAT?

The Les Mills BODYCOMBAT workout is a mix of martial arts moves that will help you get in shape and make you feel motivated and full of energy.

WHY DO BODYCOMBAT WORKOUTS WORK?

BODYCOMBAT™ incorporates a scientifically sound combination of some of the most effective moves in martial arts. Our inspiring instructors and amazing music are what will push you to unlock your true training potential.

The class is based on the science of cardio training, which involves keeping your heart rate between 60% and 80% of maximum, with intermittent peaks of intensity that will raise it to 85%-90%. This specific combination of steady state and high intensity increases cardio endurance and also stimulates the fat burning effects associated with high intensity interval training.

“I love how BODYCOMBAT allows me to expend my energy in a very special way. It can’t be compared to anything else!” – Rachel Newsham, BODYCOMBAT Program Director

WHAT EXERCISES ARE DONE DURING BODYCOMBAT?

BODYCOMBAT combines elements of karate, taekwondo, boxing, muay thai, capoeira and kung fu in a fun and easy to follow way. Relax! You don’t need any martial arts experience. During the warm-up you will be instructed on all the different moves. Expect an invigorating series of punches and crosses, and there are plenty of kicks and high knees. Functional training moves such as lunges, squats and push-ups are also incorporated into the workout.

HOW MANY CALORIES DO YOU BURN, IN ONE BODYCOMBAT WORKOUT?

You can burn up to 570 calories on average during a 55-minute BODYCOMBAT workout. Plus, you’ll tone and shape your arms, back and shoulders, train your legs and shape your overall body.

DOES BODYCOMBAT REALLY GIVE RESULTS?

BODYCOMBAT is not only a calorie killer, but it really is a total body workout that builds a strong upper and lower body. Studies show that compared to regular crunches, movements like front kicks and quick alternating punches are better, and the core workout you get during BODYCOMBAT is equivalent to 1700 crunches.

WHAT LEVEL OF TRAINING DO YOU NEED TO HAVE?

BODYCOMBAT has options to suit every fitness level, and our instructors will help you perform all the exercises correctly. If you’re a beginner, it’s okay to only do the first 3 or 4 exercises of the workout. And remember, it may take a few visits to feel the impact of this unique workout, but after a little while you’ll be hooked!

“You don’t need to be a martial arts master and you don’t need to be in super good shape. There are so many options and modifications to make the workout suitable for everyone.”-Dan Cohen, BODYCOMBAT Program Director

HOW OFTEN CAN I VISIT BODYCOMBAT?

For great results we recommend that you attend BODYCOMBAT workouts 2 to 3 times a week. Add in some weight training as well as flexibility training and you’ll shape and tone your body in no time.

DAN COHEN’S TOP TIPS FOR BEGINNERS

Dan Cohen /Program Director of BODYCOMBAT/:

• Do what works for you. Listen to your body and rest when you need to.
• Listen to the instructor and look for opportunities and modifications.
• It’s okay to lower the intensity and strength – you can kick lower or hit slower.
• If necessary, stop and observe for a few reps until you feel comfortable with the movement.
• After doing a few drills, pick one area to focus on – like kicking. Find a height at which you can perform the kick in a controlled manner, and then begin to raise the level. You don’t always need to kick higher, just kick with more precision and good technique.

WHAT DO YOU NEED FOR THE TRAINING?

You won’t need anything specific. It’s a good idea to wear appropriate shoes and comfortable workout clothes (avoid tight shorts as they can really restrict your movements). You’ll also need a drink bottle and a towel for sweating.

CAN I BODYCOMBAT IF I’M PREGNANT?

It’s not a good idea to take BODYCOMBAT classes while pregnant. During this period, the release of hormones such as estrogen and relaxin can cause the joints to be less stable, so hitting BODYCOMBAT can have an adverse effect on the hips and pelvis.

CAN YOU SUGGEST A NEW SONG FOR BODYCOMBAT?

Yes, absolutely! You can visit the page HERE and suggest a favorite song of yours that you would sweat to even more than usual. We look forward to seeing your suggestion!

WHERE CAN YOU PRACTICE BODYCOMBAT?

Check out the schedule of the gym nearest you and reserve a spot for your favorite Les Mills program. We look forward to seeing you!