Brand new Les Mills quarter 3 releases were available for download on the weekend. First things first, download BodyAttack™ to launch to my KF fitfam Monday night, 28 August 2017 at 6.00pm.
When I learn new choreography I like to learn it like you read a book.. 📚 no jumping ahead for spoilers, exercise by exercise, I learn move by move to keep the excitement and anticipation up! Just like the way I love everyone to experience the release for the first time ❤️
For those of you who know me, know I have a sick love for burpees. I could eat them for breakfast, lunch and dinner. There’s a joy they bring. They push you to your limit but give you such great satisfaction at the same time. Now don’t roll your eyes 👀 and think.. we could never be friends.. we can! Train with me and trust me when I say you’ll surprise yourself and come to love them just as I do! Never say never 😜
My other love are push-ups. Pushing your own body weight up is a pretty cool thing. The day you manage to do one from your toes is such an amazing feeling. I remember when starting out in the fitness industry push-ups from your toes was only a guy thing. Girls were always told to do them from your knees. I’m like, nah, if guys can do it, so can us chicks!!
Anyhoo, I started learning the BA choreo and was thrilled straight from the get go, triceps push-ups were in our 3D (strength, sports and aerobics training) warm up to get us warm quick! 🎶 “Turn up the Night” 🎶 Love Monday night BA.. it’s always a running joke how heavy our push-ups feel after the weekend!! 🥂🍷🍫🍕🍤
Cue track 1, Warmup
We all love new things. Track 2 has a different feel and slight change to it. Love that. Keeping it interesting. Had to chuckle… “hold and jog here longer than you want to”.. watch half the crew take back off bouncing to the other side 😂 Sick beats in this track too 🎶 “Freaks” 🎶 🖤
Cue Track 2, Mixed Impact
Now who doesn’t love awesome music you can sing along to. Perfect track 3… “What do you think about BodyAttack?”… it’s 🎶 “The Greatest” 🎶 Pun intended 🤣 And who doesn’t love a little spin or 2 in the middle of the track. This one will definitely be a fan fave for mixes in the future!
Cue track 3, Aerobic
At this point, we’re still breathing normally, we’re still standing, it’s time to up the anti with some sports training! … and shots… well not really, just pretending to get ‘lit’. Will save the real deal for our next KF fitfam night out!! This will definitely challenge us. Yep, cue the last set of plyometric lunges with tuck jumps incorporated into them, I know how much I was searching for air! Then to finish with a high knee sprint I’m like it’s only 15 seconds. We can do that. 15 seconds never feels so long, only when you’re trying to drive your knees to your chest at a rapid pace and go as fast as you can. Thank goodness for the 45 second recovery after it. Mind you, those 45 seconds felt like 5.. aah the irony! Very appropriate track 🎶 “Live the Night” 🎶
Cue track 4, Plyometric
Time to take a moment away from the cardio training and focus on some strength training. Upper body, whoop whoop, new fancy push-ups. Winning. Sometimes I wish everyone participating in class was mic’d 🎤 so I could know exactly what they’re thinking! Well that wouldn’t help would it. I’d still need them to verbalise it. I just need to be a mind reader! Love new things, new push-ups especially 🤗 🎶 “Jump and Sweat” 🎶 💦
Cue track 5, Athletic Strength
We’ve shaped, toned, felt the burn, it’s now time to get back up on our feet and head into our second cardio block of work.
At this point right here, if your body is screaming at you that you’re done, you’re right to leave and come back next week and add a track each week until you’re able to complete the full workout. It’s called SmartStart 😀
If a track doesn’t have lyrics, it’s gotta have a sick beat to keep me keen and this track delivers. Slightly different feel to it, bit of fun to get us back into the cardio training. 🎶 “Million Voices” 🎶
Cue track 6, Running
Can I just say at this point.. still no burpee in sight… Cue sad face 😭
Time for sports training again. Now this track, omgg. I had hubby pleading with me to pleeease (actually I don’t recall him asking that nicely 😂) stop singing this song on the weekend! You know how sometimes you just get that one song stuck in your head that you can’t get out? Yep, that was this one. In all of its kookiness I was hook, line and sinker into it. The funniest thing is when I was first learning the track I’m like, what the *cough is this?!?! Did they just say pineapple? 🍍 Okay, I must be behind the time because evidently this song has been out for years according to my teenagers! The more I listened to it, the more I fell in love 😍 🍎🍍🖊with 🎶 “PPAP (Pen Pineapple Apple Pen)” 🎶 My prediction, it will be another agility track fave for future mixes. I can just hear hubby reading this now… noooooooo 😂
Cue track 7, Agility
Well that one hit the spot! With just two cardio tracks left we head into interval training. Track 8 always offers a great love song and this one didn’t let us down 🎶 “Salvation” 🎶 Love how our fitfam comes together to encourage one another. Hi 👋 5’s around the room. Also helps that we can actually breathe during aerobic training!! Or is that just me saying we can all breathe?! I’ll speak on behalf of everyone 🤣
Cue track 8, Interval
The moment I’ve been stinging for, the track I waited all class for! Now do you remember me saying that when I learn choreography I don’t jump ahead. So when I was learning this power track, I learnt the first block and was devastated… no burpees ☹️😖😠😫😩😤😡 I was almost about to throw my choreo notes 📝 when along came block 2… yassssss here they are, found my BFF, not just a burpee, but the big kahuna.. burpee tuck jump #winning all is well!! 😜😝😛😊😁😆😃 I’m 💯% sure there would have been peeps participating tonight with this same inner monologue 😂
Now this is the true BA challenge to take your fitness to a whole new level. Not to mention the final 30 seconds of high knee sprints. Makes 15 seconds look like a walk in the park! Cue the bucket. And as I like to refer to it “vomtrom” 🤢 A late lunch on a Monday is never a good idea on game night! Just looking around the room and seeing everyone push to their absolute maximum is enough to make me want to lift my knees even higher and go as fast as roadrunner! Aaah our fitfam never fails ❤️ Super 🎶 “Human” 🎶
Cue track 9, Power
There’s just one thing left to do to complete our workout before the cooldown and that’s lay down. Yes, lay down! That’s the reward for smashing the workout. Okay, so technically we’re training our core with abdominal crunches and planks. But hey, at least we get to start in the fetal position, oh sorry, I mean on your back! Now for those who did Kerrie Core with me at 5.30pm before this launch, this one was particularly painful.. I mean, hit the spot just beautifully!! With another appropriate track 🎶 “Just Hold On” 🎶 oh yessss we were!!!
Cue track 10, Core
Then to finish with such a beautiful cooldown which rings true 🎶 “Nothing to Lose” 🎶 rounded out brand new release 98 just perfectly!
So for the endless hours put into learning the new release over the weekend.. to all the conversations I nodded in when actually doing choreo in my head and have no idea what I was nodding to (sorry fam 😂), to the hours spent tonight blogging, that one hour class went waaaaaayyyy too fast!!!
Now wish me luck it doesn’t take me 2 weeks to try to upload the videos from tonight with our cray cray wifi. If you read Keely’s work experience blog you know exactly what I’m talking about! 🤞
(Side note.. gave up on the wifi and sat in the only corner of the house where I can get a tiny bar of service until 3.45am when my eyes could no longer stay awake. Where’s the shots now?! Back to my little corner this morning whist receiving numerous texts from my mobile carrier to warn me I have exceeded my data. Shoot. Cue Trevor James, oh o I think I’m in t-rouble 😩)
Thanks to everyone who made the launch tonight, your energy was amazing 😉
Till the next Les Mills launch 🚀 Which by the way is Wednesday week, 6 September 2017 at 6.00pm, BodyCombat™ 73 (hint, hint, see you there!!)