attack100中美国际资源是为莱美认证提供的独一无二有价值以便

BODYATTACK10.训

享。通过互联网、上传或文件或向他人莱际的资源以及莱际、其经销商及其他都是的。如果你正在参与活BODYATTACK ©LesMills BODYATTACK©BODYATTACK©LesMillsRep/ FeetOpenChest4LArm8RArm8Rep/Outta A4Rep/Outta BBounceL,R.BounceL,R.LArmpoints8BounceL,R.LArmrises81C/ CRunOTS. Rep/Outta RUN&BOUNCE BounceOTS. RunB. BounceOTS. StepTouchL,R.DoubleArmBicepStepTouchL,R.DoubleArmBicep44 Instr/ 441-LegBalanceto8Deadlift.Rhandreach88441-LegBalanceto8Deadlift.Rhandreach884_ComeF4_G4 Jumpfeet Handsbackto Jumpfeettogether,stand C/CRunOTS,Rep/OuttaDRun&BounceStepTouchL,R.DoubleArmBicepStepTouchL,R.DoubleArmBicep44 Instr/ 3_Don’tREPEATSEQUENCESE,F,3_Don’tREPEATSEQUENCESE,F,C/CRunOTS.Rep/OuttaDRun&BounceInstr/Instr/Instr/StepTouchL,R.DoubleArmBicep44BounceL,R.第1第1 称，解释如何利用韵律及提示语解释如何做动胸，你可以把调整为踏步第2段1/2层第3段2/3层在第3层力量环节，我们用积极的激励方式，庆祝BODYATTACK100课程的开始！

期待氛围！展示你自己本身对锻炼的

Gallop–无冲击，无 Ref/ Ref/_PartyInstr/(TechnoBounceL,R.DoubleBounceL,R.4 Instr/(TechnoDSideStepL,R.4Ref/_PartyAStepCurlL,4O Ref/Bass StepCurlL,R.DoubleArmBicep SkiJumpComboonlastV1V1/TagBGallopL,R.DoubleArmBicep83-StepAgilityRunonlastC/C3-StepAgilityRunL,R.8Ref/DSideStepL,R.4Ref/ESKIJUMP DoubleSkiJumpL.SkiPole DoubleSkiJumpR.SkiPole DoubleSkiJumpL–hold Instr/(TechnoFR,L,RUNF&B88RunB.8Instr/(TechnoGRuntoLF8Run8RuntoRF8Run8Ref/ StepCurlL, Ref/Bassdrop StepCurlL,R.DoubleArmBicepCurl V2/Upsidedown REPEATSEQUENCESB–GWHOOMP4:231层 弹跳第2段1/2层只脚，膝盖张开，挺胸Gallop挺胸，保持3步灵活跑–12髋部与肩滑雪跳组合–32,保持。双脚位于臀部下方，

第2段2/3层GallopBODYATTACK ©LesMillsInternational

提膝–无跳跃或动作开合跳–侧脚点地 Intro/_RunOTS.V1/ASingleKneeLiftL,R.SingleArmPunch4 C/Musicaldel 4XKNEE&SHUFFLE 4xKneeLiftL.SingleArmBicep ShuffleOTS. 4xKneeLiftR.SingleArmBicep ShuffleOTS. Instr/ SHUFFLE&DROPSQUAT ShuffleL,Rx4. DropSquatx2.Handson Br/_ Shuffle&DropSquat Instr/ RUN&JACK ReachUpReachUpJackBx4.DoubleReachUpReachUpJackBx4.DoubleArmReachJacktoRFcornerx2.Double844V2/WeASingleKneeLiftL,R.SingleArmPunch4C/MusicadelB4xKnee&Shuffle2Instr/ESHUFFLE&PIVOT ShuffleL,Rx4. DropSquatx1.Handson Br/_EShuffle&PivotInstr/DRun&JackJacktoLFcornerx2.Double QC/Musicadel JogOTS. C/Musicadel Shuffle&PivotCombo.DoubleArmInstr/Instr/DRun&JackInstr/F Jack.DoubleArmReach2BODYATTACK ©LesMills MUSICADELSOL4:51第1第1教授第1层基本内容–动作名称，身置及。清晰指导4x膝盖&跳步组合的方向，确保倒数开4x膝盖&跳步组合–4次膝盖向右，保持并第2段1/2层在本段介绍平转身。请确保你已经做过预习各动作来改善并加大强度。鼓励学员们加大开第2快步&平转身组合8次快步，平转身。转身跑步&

第3第3BODYATTACK ©LesMillsInternational

并步跳–无冲击Ref/AllSplitRef/AllARunOTS.Ref/AllBSideStepHopL,R.4Ref/AllSkaterL,R.4JumpSquareJumpSquareonlastInstr/(TechnoCSTEPJUMPSQUAREgetStepJumpF.DoubleArmBicep4StepJumpL.DoubleArmBicep4StepJumpR.DoubleArmBicep41Instr/StepJumpB.DoubleArmBicepSTEPJUMPSQUARECOMBO–4StepJumpL.ArmBicep4StepJumpB.ArmBicep4StepJumpR.ArmBicep44Instr/DSinglePlyometricLungeL,R.4PulseSquatJumpInstr/EPulseSquatJumpx2.Handson4SinglePlyometricLungeL,R. Ref/AllRecovery–Change2Ref/AllREPEATSEQUENCESB–Ref/AllRecovery–Change3Ref/AllREPEATB1,C,C1,D,Instr/FSinglePlyometricLungeL,R. StepJumpF.ArmBicepBODYATTACK ©LesMills ALLABOARD5:38第1第1将所有人平均分为212，后膝向下，挺胸，22张开,下蹲中挺胸第2第2滑行者12用力弯曲后膝；压得越低，我

第3第3最后一把了！运用类似“ 上船了吗”或“最后一站， 极限！”这样的激励性的提示语使大家融入进“请上船”的 。在第3层，我们有外部励，内部激励，性的提示语，正面激励并且我先自己，再其他BODYATTACK ©LesMillsInternationalBODYATTACK©BODYATTACK©LesMills

快速胸部俯卧撑–慢速胸部俯卧撑Setfeetapart.FiststoShiftweighttoL8Ref/AFRONT,SIDE&BACKSINGLE 1-LegSquat,RfootF.Fiststo 1-LegSquat,Rlegside.Fiststo R1-LegSquat,RkneeF.Fiststo RDeadlift.Lhandreach OEXPRESSFORMATMUSTALTERNATETHEDEADLIFTCOMBOL-R Ref/ Front,Side&BackSingleSquat Ref/ Front,Side&BackSingleLegTransitiontoflooronlast

Instr/ (Soft PUSHUP,TWIST, NK 2/2Tricep Jumpfeet 1ArmLiftnk 1Hand JumpB nk to Br/ Hold PlyoChest Jumphandsoutand4WalkhandsinL,RtonkJumphandsoutand4WalkhandsinL,Rtonk4Instr/EFastChest22Ref/Ref/HandsstaywideonlastEXPRESSFORMATFINISHESGREATSPIRIT6:16介绍/第1第1

第2段2/3层 时不要，以发挥这首歌的能量。

Ref/WhenIhold RunOTS.Instr/(Techno CircleRun–clockwise. Ref RUNIN&OUT RunIn.DoubleArmReachUp RunOTS.DoubleArmReachUp RunB. HighKneeRunOTS. Ref RUNIN&HIGHKNEERUNRunIn.DoubleArmReachUp RunOTS.DoubleArmReachUp HighKneeRunOTS. Instr/ RunB. BounceOTS.Facethe Leap&Squat–TripleJumpComboonlast 1

LEAP&SQUAT–TRIPLEJUMP LeapL,R.MoveF,Relaxed DoubleJumpSquat.Handson RunB. Ref/_Whenwetouch Leap&Squat–TripleJumpCombo

RefCCircleRun–anticlockwise.RefRunIn&OutComboRunIn&HighKneeRunInstr/RecoveryRunOTS.2Ref/WhenREPEATSEQUENCESA–06.SET 4:521层转圈跑-上肢，尽量能跑多快就跑多跑进&拍出组合-跑进8,76...第1段1/2层抬高双脚让心率加快第2段2/3层让我听到唱歌一起来完成-看上去棒极了SET 4:52

Ref/WhenIhold RunOTS.Instr/(Techno ShuffleOTS. Ref RUNIN&OUT RunIn.DoubleArmReachUp RunOTS.DoubleArmReachUp RunB. HighKneeRunOTS. RefRUNIN&HIGHKNEERUNRunIn.DoubleArmReachUp8RunOTS.DoubleArmReachUp8HighKneeRunOTS.Instr/ARunB.8BounceOTS.FacetheLeap&Squat–TripleJumpComboonRef/_WhenIBLEAP&SQUAT–TRIPLEJUMPLeapL,R.MoveF,Relaxed4DoubleJumpSquat.Handson41Ref/_WhenweRunB.Leap&Squat–TripleJumpCombo8RefCShuffleOTS.RefDRunIn&Out Ref RunIn&HighKnee Instr/RecoveryRunOTS.2Ref/WhenREPEATSEQUENCESA–

Split Ref/_Heavenis SideBounceR.GuardDoubleJumpF&Bx6.DoubleArmBiceptoL

RefRef/_Babywon’tyouInstr/(Technobeat)LadderRunSIDEBOUNCE,DOUBLEJUMP&SideBounceR.Guard4DoubleJumpF&Bx2.DoubleArmBicep4LadderRunOTS.6Squat–2toL1Ref/_HeavenisDDoubleBounceSnowboardL,R.GuardDoubleBounceSnowboardL,R.CrossSnowboardJumponlast44Ref/_Babywon’tESnowboardJumpL,R.Snowboard4FeettogetherandholdonlastInstr/(TechnoFLadderRun8nkor Br/_Changesides–Br/_OhBounceRef/_HeavenisREPEATSEQUENCESA–2_Changesides– Instr/(Techno SideBounce,DoubleJump&Ladder3 307.CEONEARTH5:01第1第1倒数爬梯跑的数量(“4,3,2,停”)，这样全班才能更我们有3

第2第2梯跑的速度并更快降至平板支撑来加在双腿弹跳的恢复阶段，让音乐说话，不要在放在第2爬梯跑爬梯跑/平板支撑第3第3最后一段，我们做4BODYATTACK ©LesMillsInternational标志性的曲的感觉。

Instr/Quiet RunOTS. V1V1/_InyourASideFlickL,R.4_SeetheSideFlickL,R.DoubleArmTricep4Rep/IntoBRUN&SLOWARMRunOTS.DoubleArmReach8RunOTS.DoubleArmReach8RUN&FASTARM1RunOTS.DoubleArmReachRunOTS.DoubleArmReach2C/IntotheCRUN&KICKRunF.DoubleArmReachUpSingleKickL,Rx4.SingleArmPunchRunB.DoubleArmReachUpSingleKickL,Rx4.SingleArmPunchInstr/DSingleKneePullL,R.DoubleArmPull42V2/_InyourREPEATSEQUENCESA–Br/InstrRunOTS.3C/IntotheCRun&KickInstr/ESingleKickL,R.SingleArmPunch42BODYATTACK ©LesMills 08.SEETHELIGHT5:21第1第1第2段2/3层锻炼中各自最大的潜能。教导学员们通过感受伸展的力量，通过双腿提升力量。在跑步&组让我们更夸张点-向上甩动的跑步&弹腿组合提膝第3第3BODYATTACK ©LesMillsInternational09.

Instr/ RunOTS.Instr/ RunSquareInstr/ RunSquareInstr/ AHeelDigL,R.RelaxedArmsby4HeelDigL,R.SingleArmBicep4_Iliveforthat BHold–Run8Instr/(Heavy CMIXEDTRAININGBLOCK1 Instr/ Instr/ Instr/ Instr/

RunSquareL. Jack.BentArmSideRunSquareL. Jack.BentArmSide2BottomHalfPulseSquatJumps.Hands2RunSquare Jack.BentArmSide2BottomHalfPulseSquat.Handson2BurpeewithStraight8BurpeewithTuck8MIXEDTRAININGBLOCKHighKneeRunSquareL. Jack.CrossArms2AirJack.DoubleArmReach2R2Instr/(Soft)Instr/2Instr/(Soft)Instr/straighttoD1afterCfor6xInstr/(HeavyRecovery–RunOTS.Instr/ Jack.CrossArms 3Instr/FAirJack.DoubleArmReach2Instr/(HeavyGHighKneeRun.Instr/(FastBODYATTACK ©LesMills 09.ILIVEFORTHATENERGY6:38第1段1/2层 跑方块轻推脚跟 抱膝跳的-落地时保持双脚宽第2第2步中将膝盖提得更高。提醒他们运动的动作选

第3第3 BODYATTACK ©LesMillsInternationalBODYATTACK©BODYATTACK©LesMills10.训

TransitiontoSetupV1/DieforaA2/2Crunchfeetdown.Fingertipsto8C/BBridge.Armsbysideson Shineon Bridge.RaiseLleg,extendFtoceiling,1kneeoverhip,bringfootto1 Instr/ PulseCrunch.ArmsreachF,kneesover

Br/V2/SanityA2/2Crunchfeetdown.FingertipsBr/V2/SanityA2/2Crunchfeetdown.Fingertips8C/B2Instr/ShineonCPulseCrunch.Armsreach2Instr/DObliqueTwistL,R.Fingertipsto4Br/(QuietESetupQC/FHoverArmBladeCombo–SlowHoverArmBladeCombo–Slow3 Instr/ HoverArmBladeCombo–Fast3HoverArmBladeCombo–Fast

8 ILLUMINATE4:38第1第1在第1层，设置身置及动作，然后传达稳卷腹-指尖指向穴，上，上，下，下。下桥式-提臀，斜腹肌-向前，向后。将肩部拉至过身体第2第2质量来加大强度并改善，让他们感受目标肌肉弹跳卷腹斜腹肌-这极有利于腰线塑

第31/2/3SetupStandingHipFlexorV1/_IStandingHipFlexorStretchR.PC/IcanStandingHamstringStretchL.HandsonC/IcamehereforStandingQuadStretchR.LArmtoC/IcamehereforDynamicSideAdductorL,RHoldAdductorStretchV2/_I’msoStandingHipFlexorStretchL.PC/IcanStandingHamstringStretchR.HandsonC/IcamehereforStandingQuadStretchL.RArmToC/IcamehereforDynamicSideAdductorR,LHoldAdductorStretchRef/WecamehereIliotibialStretchRef/WecamehereIliotibialStretchC/IcamehereforStandingCalfandTricepStretchStandingCalfandShoulderStretchC/IcamehereforStandingCalfandTricepStretchStandingCalfandShoulderStretchBODYATTACK©BODYATTACK©LesMillsCAMEHEREFORLOVE3:23STEPChestHipssquaretoKneesFeetKneesChestStepoutandDropShiftweightHingeforwardfromAbsWeightinSqueezeglutestoChesttoelbow-AbsTRICEPHandsunderChesttoelbow-ElbowstoAbsBodysquaretoBacklongandSTEPChestHeeltoKneesChestAbsStep,skip,StepPushoutoftheMovedownand

3-STEPHipssquaretoBraceyourLiftyourSIDEChestAbsKneeSKIKneesbentonBraceChestDOUBLESKIKneesbentonBraceChestSINGLEKNEEStaysquaretoKneetohip-AbsChestChestHipssquaretoLightonballsofDROPOntheballsoftheFeetButtdropsdownandChestAbsKneesJUMHeelKneesoutandChestSIDESTEPSidetoChestAbsKneeHipssquaretoKneeChestPushupoutoftheSTEPStepintoasquatbeforeChestAbsArmsswingbackandSINGLEPLYOMETRICFrontkneeChestBackkneePULSESQUATKneesChestupintheAbsFASTCHESTChesttoelbow-AbsHIGHKNEEChestKneestowardsElbowsdriveChestDrivelegsoutofKneesbentonKneeoutoverLEAP&ChestDriveoutofKneesbentonKneeoutover

SIDEOntheballsoftheFeetChestLADDERFastUpperbodyFeetmoveinandDOUBLESNOWBOARDKneesChestButtSNOWBOARDKneesChestButtSIDEHipssquaretoShouldersChestSINGLEBackKickfromthehipwithstraightChestHipssquaretoSINGLEKNEEStaysquaretoKneetohipAbsChestBOTTOMHALFPULSEKneesWeightinChestHipsjustaboveknee-BURPEEWITHTUCKBraceabsasyoujumpfeetHandsinfrontofFeetwideinLandwithbentkneestoabsorbAIRBentkneeAbsChestChintuckedin-eyegazetoSlideribstowardsLiftshouldersofftheHandsextendpastLieonback–feetontheKneesSqueezeglutestoliftthePULSEChintuckedin-eyegazetoSlideribstowardsLiftshouldersofftheHandsextendpastOBLIQUEFront,Pullyourshouldersacrossmid-linetooppositekneeAbsHipsandshoulderssquaretoBacklongandHOVERARMBLADEElbowsunderAbsBacklongandKneesorBringhandtoshoulder;extendout,in,

STANDINGHIPFLEXOREnsurethefrontkneeisabovetheSqueezethegluteorrearlegtoopenHipssquaretotheSTANDINGHAMSTRINGHipsWeightinheelofstandingBendkneeandliftfromtheSTANDINGQUADUseabstohelpbalanceandKneeofliftedlegdowntotheSqueezebuttmusclestokeephipsADDUCTORLegstretchesouttotheSithipsChestILIOTIBIAL(ITB)CrossfeetandpressweightintoSTANDINGCALFANDTRICEPKeepfeetStretchintoHeadSTANDINGCALFANDSHOULDERKeepfeetStretchintoHeadBODYATTACK©BODYATTACK©LesMillsDon’tLeaveMeThisWay

CameHereForLoveSweatShop2017LesMillsMusicLicensing Writtenby:Gamble,Gilbert,HuffWhoomp!(BrooklynBounce02666&Tag2010DanceStreet/SoundsWrittenby:Griesheimer,MusicaDelSol(HandsUpMix)L.A.R5&EmpyreOnefeat.03Clint&Big2017GlobalAirbeatz,adivisionofzoolandMusicWrittenby:AllAboard(DimitriVegas&LikeMikeEdit)(5:38)Bassjackers,D’Angello&2017SmashTheWrittenby:vanHilst,Flohr,M.Thivaios,D.Thivaios,deLaet,GreatSpiritArminvanBuuren&ViniViciHilight2016405RecordingsunderexclusivelicensefromArmadaMusicBV.Writtenby:vanBuuren,deGoeij,Saharai,SetYou (HixxyRemix)(4:52)2001CentralStationWrittenby:John,O’Toole,Longworth,Lewis,

5

Sigma&Ella2017MinistryofSoundRecordingsLimited/B1RecordingsGmbH,aSonyMusic.UnderlicensefromSonyWrittenby:Fielder,Steinmyller,Wild,Christopher,McMahon,DipeshGreatSpiritArminvanBuuren&ViniViciHilight2016405RecordingsunderexclusivelicensefromArmadaMusicBV.Writtenby:vanBuuren,deGoeij,Saharai,ceOnEarth(5:01)2016SpinninRecords,exclicensetoHussleRecordings,dvsnofMOSAUSPty.Writtenby:Macklovitch,Real,AuxillaryExpress2018LesMillsMusicLicensingWrittenby:Mew,Brady,Grice,O’Connor,Keen,ILiveForThatEnergy(Asot800Anthem)(6:38)Arminvan2016405RecordingsunderexclusivelicensefromArmadaMusicBV.Writtenby:vanAfrojack&MatthewCourtesyoftheUniversalMusicGroup.Writtenby:Wall,Bair,KomaBODYATTACK100制作人在阿姆斯特BODYATTACK到第100期了BODYATTACK100很巧妙地混合了全新的音乐和第五小节音乐中的32x力，并通过全新的下蹲/硬举组合发展强大的时向他们你的和能量，一起面对。无论你身处BODYATTACKLisa

Choreography–LisaChiefCreativeOfficer–DrJackieCreativeDirector–KylieTechnicalConsultant–AndrewProgramCoach–DrDanMaroun,BevanJames nner–CourtneySpecialthanksto–SarahShortt,Lliam

EXPRESSMixedMixedAthleticAlternatePCHandsAlternatePCHandsOnBRangeOfQuietBBuildRBridge(non-RunningLCVRefrainsongReprise(PartofOverFOnThePeformtheLastfewbarsofForwardandchorus1/12countsdown,2countsup1/1/22counts2countshold,4countsup2/24countsdown,4countsup3/16countsdown,2countsup1/2/12counts4countshold,2countsup

1/1/1/12countsFor2counts2countsup,2countsForB1/32countsdown,6countsup2/2/2/24countsFor4counts4countsup,4countsForB4/48countsdown,8countsup8/816countsdown,16countsup

Note:Ifyouhavetime,usetheCooldowntracktotakeyourclassthroughsomestretches.TheEXPRESSversionofTrack5GreatSpiritistobeusedforthe30-minuteformatonly.Pleaseusethefullversionforthe45-and55-minuteclasses.RockThisRelease!TheCoachingnoteshavebeenupdatedtoreflectthe3LayersofCoachingwithmoreclarity.EachblockofworknowclearlystateswhichLayersyoushouldbefocusingon–makingiteveneasierforyoutocoach20ON,10OFF–12INTERVALSMOVE1:2xPulseSquatJump/2xSinglePlyometricLungeL,R=Track4MOVE2:FastChestPushup=Track5MOVE3:BurpeewithTuckJump=Track9写给BODYATTACK©BODYATTACK©LesMillsLisaOsborne（新西兰）是BODYATTACK的项目总监，也是BODYSTEP的创意总监。曾获三次世界冠军和七次澳大利亚有氧运动冠军，主要XaviAlegret（西班牙）是BODYATTACK, 练，同时也 BAT,BODYSTEP及PernillaAndersson(瑞典是BODYATTACK,BODYPUMP及BODYSTEP，同时也是莱美GRIT系列及LESMILLSSPRINT的。AdamBurke(爱尔兰 BODYPUMP及CXWORX BODYBALANCE/BODYFLOW指导员兼LESMILLSSPRINT。他是爱尔兰及北爱尔SabineBurkhardt( )是BODYATTACK,BODYSTEP及CXWORX BODYPUMP,RPM,SH’BAM,LESMILLSTONE及LESMILLSGRIT系列。StevenCluff（澳大利亚）是BODYATTACKBODYPUMP，同时也是BODYFLOW和CXWORX任职私人。BenDeng(中国)是BODYATTACK,ByronDuarte(墨西哥)是BODYATTACK, LESMILLSTONE及LESMILLSGRIT系列教授，同时也是BODYPUMPCXWORXBORNTOMOVE指导员BevanJamesEyles(新西兰)是BODYATTACK,BODYPUMP,BODYSTEP及RPM，同时也LESMILLSGRIT系列。他曾三次获得新西兰年 是一名私人。

OscarPeiroFernandez(西班牙) SPRINT及LESMILLSTONE的。David“Brocko”Garcia(墨西哥)是 RPM及LESMILLSSPRINT，同时也是CXWORX及LESMILLSGRIT系列NancyHua(中国是BODYATTACK,BODYBALANCE/BODYFLOW,BODYPUMP及AlyssaIrion()是BODYATTACK, BODYSTEP及SH’BAM指导员。BODYSTEP，同时也是BODYBALANCE/BODYFLOW及CXWORX指导员兼莱美GRIT系。BraydenKelly(澳大利亚)是BODYATTACKBODYPUMP，也是LESMILLSSPRINT练，同时他还是一名顾问FredKung()是BODYATTACK,BODYPUMP,BODYSTEP及CXWORX，同时DekoMarconato(巴西)是BODYATTACK,BODYPUMP及BODYSTEP兼CXWORX指导DanMaroun博士（ ）是BODYATTACK,CXWORX和 ，同时也是JorgeMendes(葡萄牙)是BODYATTACK,BODYBALANCE/BODYFLOW及LESMILLS系列，同时也 及RPM指导员AmandineMendiela（法国）是BATBODYJAMBODYSTEP教BODYFLOW及RPM指导员CristianoMorais(葡萄牙)是BAT,BODYJAM及BODYPUMPLulaNuñezOlivera(阿根廷)是BODYATTACK, BODYPUMP,BODYSTEP及SH’BAM，同时也是RPM指导员和LESMILLSSPRINT， BODYPUMP,CXWORX,RPM及SH’BAM指导员，同时也是LESMILLSGRIT系列BrianPascanet(法国是BAT,CXWORX及LESMILLSGRIT系，同时也是BODYPUMP指导员，他也是一名 RomainPrévédello（法国）是BODYATTACK,GRIT系列。他在图卢兹工作，管理一家AmandaScales()是BODYATTACK,BODYPUMP,BODYSTEP及CXWORX，BODYBALANCE/BODYFLOW, BODYJAM,RPM指导员，同时也是LESGRIT系列，她也是一名小学老师AdilsonEduardoSeverino(巴西)是 BODYJAM,BODYPUMP及LESMILLSGRIT系。KateSlee(英国)是BODYATTACK,RPM,莱美GRIT系列及LESMILLSSPRINT教练,同时也是BODYBALANCE/BODYFLOW,BATBODYSTEP及CXWORX指导员FranTorres(阿根廷)是BODYATTACK,

JohanvanderVen(荷兰)是BODYATTACKBODYPUMP，CXWORX指导员KarinZandstra(荷兰)是及BODYPUMPBODYFLOW指导员，她也是一名私人BODYATTACK©BODYATTACK©LesMills我们的意向巨大的！我们精挑细选我们所使用的音乐，

BELOUDAND BODYATTACK©BODYATTACK©LesMillsBODYATTACKMIXEDATHLETICEXPRESSHeyinstructors,we’dloveyourfeedbackonournewnotes!Clickheretofilloutaquicksurvey/jfe/form/LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoenableyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyouallyincludinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.BODYATTACK©BODYATTACK©LesMillsTRACKIwantmyparticipantstofeeltheloveandcelebrationof100releaseswiththissingalongthrowbacktrack.Rep/ FeetOpenChest4LArm8RArm8Rep/Outta AStepTouchL,R.RelaxedArmsby4Rep/Outta BBounceL,R.BounceL,R.LArmpoints8BounceL,R.LArmrises81C/ CRunOTS. Rep/Outta RUN&BOUNCE BounceOTS. RunB. BounceOTS. StepTouchL,R.DoubleArmBicepStepTouchL,R.DoubleArmBicep4StepTouchL,R.RopePull4 Instr/ 441-LegBalanceto8Deadlift.Rhandreach88441-LegBalanceto8Deadlift.Rhandreach884_ComeFTricep4_G4 Jumpfeet Handsbackto C/CRunOTS,Rep/OuttaDRun&BounceStepTouchL,R.DoubleArmBicepStepTouchL,R.DoubleArmBicep4StepTouchL,R.RopePull4 Instr/ 3_Don’tREPEATSEQUENCESE,F,3_Don’tREPEATSEQUENCESE,F,C/CRunOTS.Rep/OuttaDRun&BounceInstr/Instr/Instr/StepTouchL,R.DoubleArmBicep4StepTouchL,R.RopePull4BounceL,R.BLOCKUseBlock1tosetgreatpostureandcoachthebasics:namethemoveandexinhowtodothemovesusingrhythmandexecutioncues.StepTouch–sidetoside,righttoleft,chestup,absbracedBounce–hipsandshoulderssquaretofront,kneessoft,feetwideRun–right,left,lightonthetoes,liftthechest;youcandialitdowntoaMarchBLOCK2Block2introducestheSingle-LegSquattoSlowwithconciseLayer1cues,focusingongoodbalanceandcontrol.InLayer2,encourageyourparticipantstoincreasetheirrangeofmotiontopreparefortheworkout.SquatDeadlift&PushupCombo–stepoutandhold,dropdown,shiftweightacross,hingeforwardfromthehipsTricepPushup–down,up,handsundershoulders,elbowsinbyribs,chesttoelbow-height,absbraced,optiontoslowitRun–kickyourheelsup,liftyourenergy;we’regettingreadyfortheworkoutStepTouch–pullstrongerintheRopeArmstofireupyourbackBLOCK3InLayer3ShareEnergy,weusepositivemotivatorswhichareallaboutmakingpeoplefeelgood.Singalong,havefunandcelebratethestartofBODYATTACK100!SquatDeadlift&PushupCombo–reset,braceyourabs,pushyourleftkneeoutinyourDeadliftTricepPushup–pushyourhandsthefloortofireupthebackofthe

eeveryonealongtothesessionandmakethemfeelgoodabouttheworkoutahead.Showyourownexcitementfortheworkoutaheadtocreatepositiveenergyintheroom.Remembertoacknowledgeallparticipants,notjustregularsinthefrontrow.MIXEDTRACKIwantmyparticipantstogetreadyfortheworkoutwiththispartyanthem,andfeelhoweachmovepreparesadifferentpartofthelegs.

StepCurl–NoRun–Walk Ref/ Ref/_PartyInstr/(TechnoBounceL,R.DoubleBounceL,R.4 Instr/(TechnoDSideStepL,R.4Ref/_PartyAStepCurlL,4O Ref/Bass StepCurlL,R.DoubleArmBicep SkiJumpComboonlastV1V1/TagBGallopL,R.DoubleArmBicep83-StepAgilityRunonlastC/C3-StepAgilityRunL,R.8Ref/DSideStepL,R.4Ref/ESKIJUMP DoubleSkiJumpL.SkiPole DoubleSkiJumpR.SkiPole DoubleSkiJumpL–hold Instr/(TechnoFR,L,RUNF&B88RunB.8Instr/(TechnoGRuntoLF8Run8RuntoRF8Run8Ref/ StepCurlL, 2 Ref/Bass StepCurlL,R.DoubleArmBicep V2/Upside REPEATSEQUENCESB–WHOOMP4:23It’spartytime!Comeintothistrackwithenergyandexcitementasitisthefirstopportunitytoreallygetmoving.CoachthebasicsinLayer1withcleardirectionandexecutioncues.Therearelotsofmovesinthistrack,sokeepyourLayer1cuesshortandtothepointwithnothingextraBounce–runforward,runback,bouncerighttoleftDoubleBounce–right,left,shiftyourbodyweightsidetoside,hipsandshoulderssquaretofrontSideStep–sithipsback,heeldown,kneeout,chestupBLOCK1Layer1rhythmcueswillbehelpfulforcoachingtheGallop,AgilityRunandSkiJump.InLayer2,weDriveIntensitybyex ininghowtogetmoreoutofthemoves,e.g. lingthemhowtositlowerintheSideStepandStepCurl.StepCurl–steplift,steplift.Kneesout,chestupGallop–steptogether,steplift.Chestup,absbraced,staysquaretothefront.Optiontolosethejumpandthearms3-StepAgilityRun–1,2,hop,hop.Staylightandlifted,hipsandshoulderssquareSkiJumpCombo–3,2,hold.Feetunderhips,backstraightSideStep–pushhipsbackand

BLOCK2UseLayer2toeducateyourparticipantsonwhywedothemoves,e.g.theStepCurlspreparethehamstrings,SkiJumpspreparethequads,andtheGallopspreparestheglutes.InLayer3,tapintothe“partypeople”feelofthetrackandusethelyricstoconnecteveryonetotheworkout.Whoomp,thereitAreyoureadytoStepCurl–bendyourkneesdeeperandkickyourbutttoworkyourhamstringsGallop–bendyourkneesmoretopush3-StepAgilityRun–bendandpushoffSideStep–bendyourkneestoworkyourglutesandpreparefortheworkaheadSkiJumpCombo–jump,jump,stop.BendyourkneestoengageyourquadsStarttorunfurthertoliftyourheartrateBODYATTACK ©LesMillsInternationalTRACKIwantmyparticipantstoenjoytheLatinvibesandsafelyexecutethePivotTurntoDropSquat.

KneeLift–NohopornoarmsJumJack–SideTap Intro/_RunOTS.V1/ASingleKneeLiftL,R.SingleArmPunch4 C/Musicaldel 4XKNEE&SHUFFLE 4xKneeLiftL.SingleArmBicep ShuffleOTS. 4xKneeLiftR.SingleArmBicep ShuffleOTS. Instr/ SHUFFLE&DROPSQUAT ShuffleL,Rx4. DropSquatx2.Handson Br/_ Shuffle&DropSquat Instr/ RUN&JACK ReachUpReachUpJackBx4.DoubleReachUpReachUpJackBx4.DoubleArmReachJacktoRFcornerx2.Double844V2/WeASingleKneeLiftL,R.SingleArmPunch4C/MusicadelB4xKnee&Shuffle2Instr/ESHUFFLE&PIVOT ShuffleL,Rx4. DropSquatx1.Handson Br/_EShuffle&PivotInstr/DRun&JackJacktoLFcornerx2.Double QC/Musicadel JogOTS. C/Musicadel Shuffle&PivotCombo.DoubleArmInstr/DRunInstr/DRun&JackInstr/F Jack.DoubleArmReach2BODYATTACK ©LesMills MUSICADELSOL4:51BLOCKCoachLayer1basics–nameofmove,bodypositionandexecution.Clearlycoachdirectioninthe4xKnee&Shufflecombo.BesuretocountdowntheJacksandpreviewthe4xJackstotheSingleKneeLift–right,left,hipssquaretofront,absswitchedon,chestup.YoucanremovetheBounceanytime4xKnee&ShuffleCombo–4Kneestotheright,holdandshuffle.Chestup,hipssquaretofront,feetparallel,ontheballsofthefeet.Ifyou’renotjum,stepacrossandmarchonthespotShuffle&DropSquatCombo–4Shuffles,2DropSquats.Squat:kneesout,hipsback,chestupRun&JackCombo–runforward,jackback,turntotheright,andtheleft.Heelsdown,kneesout,chestup.TakeoutthejumpanytimeBLOCK2InthisblockweintroducethePivotTurn.Makesureyoupreviewthisandcoachitclearly,countingdowntheShufflessoeveryonecanfollowyou.InLayer2,weImproveExecutionandDriveIntensitybyexininghowtogetmoreoutofthemoves.EncourageparticipantstoincreasedepthintheJacksandDropSquatstolifttheheartrate.Thesecondblockisallaboutfun,themusicandworkinghardComejointheSingleKneeLift–kneehigher,strongerpunchforward4xKnee&ShuffleCombo–travelfurtherShuffle&PivotCombo–8Shuffles,Turn.ReleasetheheelasyouRun&JackCombo–sithips

BLOCKThefinalblockisallaboutusingthelyricsandhookingintothefunofthisupliftingAerobictrack.BringoutthePerformanceandencourageyourparticipantstojoinyouinthefunmoves.Throwyourhandsintheair,enjoythePivotTurn,andcreateanatmosphereoffiesta!Hey,comejointheThisishowweOnemoreYouguyslookBODYATTACK ©LesMillsInternationalTRACKIwantmyparticipantstotrainmulti-directionalpower,focusingonjumhigherandwidereachround.

Run–MarchorSkater–LowSkater,StepAcrossStepJump–NoimpactPlyometricLunge–StepKneeorAlternatingRef/AllSplitRef/AllARunOTS.Ref/AllBSideStepHopL,R.4Ref/AllSkaterL,R.4JumpSquareJumpSquareonlastInstr/(TechnoCSTEPJUMPSQUAREgetStepJumpF.DoubleArmBicep4StepJumpL.DoubleArmBicep4StepJumpR.DoubleArmBicep41Instr/StepJumpB.DoubleArmBicepSTEPJUMPSQUARECOMBO–4StepJumpL.ArmBicep4StepJumpB.ArmBicep4StepJumpR.ArmBicep44Instr/DSinglePlyometricLungeL,R.4PulseSquatJumpInstr/EPulseSquatJumpx2.Handson4SinglePlyometricLungeL,R. Ref/AllRecovery–Change2Ref/AllREPEATSEQUENCESB–Ref/AllRecovery–Change3Ref/AllREPEATB1,C,C1,D,Instr/FSinglePlyometricLungeL,R. StepJumpF.ArmBicepBODYATTACK ©LesMills ALLABOARD5:38BLOCKClearlycoachthedirectionoftheSquarePatternusingbigvisualsandsimplecues.Onceeveryoneismovingtogether,addinyouroptionsandcompulsorycues.UsenumbersintheSquatJump/LungeCombosoeveryonecanfollowyou.Splittheroominto23roundsofplyometricSideStepHop–sidetoside,absbraced,hipssquaretofrontSkater–frontkneeout,chestStepJumpSquare1–stepforward,side,back,side.Softkneelandingtoabsorbtheimpact.Ifyou’renotjum,staylowbutkeeptheintensityhighStepJumpSquare2–bigger!StepJump,SideJump,BackJump.BendyourkneesandpushupandoutPlyometricLunge–frontkneeout,rearkneedown,chestup,absbraced.Option–Backward-StepLungePulseSquatJump/PlyometricLunge2Squats,2Lunges.Kneesout,chestupintheSquatBLOCKThechoreographyissimpleandrepetitive;keepyourcoachingsimplebychoosingoneLayer2focusforSquare1,thenanotherLayer2focusforSquare2.DrivetheintensitybylingyourclasshowtoincreasethedistanceintheSquarePatternandaddheightintheJumps.CoachyourparticipantstoloadthelegsintheLungesandSquat/Lungecombo,andeducatethemonthebenefitsofthemovements.ThisroundisaboutdepthandSkater–dropthehipslow,drivethepressuredownintothelegsStepJumpSquare1–bendyourkneesmore,loadthelegstojumphigherStepJumpSquare2–powerinalldirections:steplonger,gowider,jumphigher.SwingyourarmstopowerupPlyometricLunge–bendyourrearkneemore;thelowerwego,theleanerweget!PulseSquatJump/PlyometricLunge–driveupforpower:down,up,down

BLOCK3Lasteffort!Hookintothethemeof“allaboard”withmotivationalcueslike“areyouonboard?”or“finalstop,maxeffort!”InLayer3,wehaveextrinsicmotivators,intrinsicmotivators,challengingcues,positivemotivatorsandwealsocelebrateeffort.Howwillyoumotivatethepeopleinfrontofyoutoday?OnemoreStaylowandwideintheYouhavetheheight,youhavethewidth,doyouhavetheeffort?You’vegotthis–staywithChallengeyourself,thenchallengesomeoneSingleLungetotheBODYATTACK ©LesMillsInternationalBODYATTACK©BODYATTACK©LesMillsATHLETICTRACKIwantmyparticipantstomaintainastrongcorebraceforstabi