About five years ago, I remember my Dad saying I should try Bodyattack at our gym. At the time I had already been taking the other classes, which I was comfortable with, but I always had a feeling that Bodyattack was too much, or I was not fit enough to take it. As soon as I took the class, I remember that it was intense, but because I had already been used to my other classes, it wasn’t as difficult as I thought it would be. I’m glad that my Dad encouraged me to take the class with him that day, otherwise I would not be writing about one of my favorite gym classes today!

What Is Bodyattack?

 

Photo By: Andrew Frank

 

Why walk around the boring track, when you can take one of the best fitness classes offered?

Bodyattack is a Les Mills class that is centered around a sports inspired workout. The class uses total body movements focused on three dimensions of the class: aerobics, cardio & strength. The goal is to perform high impact exercises, which can be catered to any physical needs. For example, some moves that are common are jumping jacks, running, burpees and much more. The instructor on stage will be able to show you all the options necessary for class. He or she can explain to you everything you need to know.

 

The class is choreographed to great music that will get everyone excited and in good spirits. I always think that the music is the best aspect of the class, because when you hear your favorite song being played, it always makes you feel energized. You can find some of the previous releases that have been used in class here, unfortunately it doesn’t list some of the more recent releases, but here they have more current track lists. Some of my favorite releases are the older ones because those are the songs that I was used to when I first started. As the program progresses, each new release features new music and moves, so you can expect a new variety of a workout every three months.

What Can I Expect During Class?

For this class, no equipment is necessary, as you are just using your body weight for the exercises. You can use a mat for any floor work as well, but that is optional. A mat is only needed for the conditioning track or the strength track.

The class starts with a warm up, consisting of simple aerobic moves and patterns to warm up the body such as jogs, knee lifts squats. In more recent releases, floor work such as planks and pushups, have became more common in the warm up. The next track is called mixed impact, as we are still in the warm up phase, but the moves are gradually increased to increase the heart rate. This track may has a little bit of extra running incorporated as well. Track three is the aerobic track, where the moves become even more intensified. The next track is plyometrics, which focuses on propulsion based moves and jumping, such as lunges, burpees, high knees, to maximize the heart rate. Some of these moves may seem intimidating, but there are videos on the homepage that break these down for you.

After the cardio block is finished, the next track is the athletic strength track. It focuses on upper body and lower body conditioning, so there are lots of pushups, static lunges and squats. After this, the running track is next. This is my personal favorite, because you get to run around the room in a big circle! Even though the track is mostly running, there are other moves incorporated such as burpees, lunges and other simple moves. Then the agility track is next, where the class splits in to two sides, kind of like a sports game. The focus is using quick feet movements to increase coordination and stability. Then the interval track follows, as the heart rate begins to increase again. There are moves such as kicks, side flicks and knee lifts that is usually choreographed to a big uplifting song!

The power track is the last big cardio song, where the goal is to maximize the heart rate using explosive moves such as jumping jacks, running, high knees to make sure you are left breathless at the end. After this explosive track, the focus is now centered on core conditioning. There are your typical floor work moves, like crunches and planks. After this is done, the cool down track will allow you to stretch out the muscles and relax your body.

A Few Tips 

Every now and then, there are multiple instructors on stage to teach the class. There is usually at least one instructor demonstrating low impact options at all times. I recommend if you are new to the class, follow the instructor with the options so you don’t feel overwhelmed. Its always important to listen to your body, so if you need to take a break, drink water or leave early, its your choice! I hope you learned more about the class, and know that there are always plenty of choices when it comes to your workout. As always, I hope to see you at the gym!

One of the first group fitness classes I ever tried was Bodypump, and I still remember how sore I was after the class. I recall the class in itself to be simple, but at the time, only 16 years old, a lot went through in my head. The instructor approached me after class, thanked me for trying the class, and told me of how great of a job I did. I still remember her encouragement, which has stuck with me for a long time. Even though I don’t take this class very often these days, I still credit this class for my success at the gym, and for helping me take a positive direction in my life.

What is Bodypump?

One of the original Les Mills group fitness classes, Bodypump, is a total body workout using a barbell and weights. An instructor takes you through ten working tracks, with each one focusing on a different area of the body. The equipment needed for class includes a light barbell, weight plates that can be attached or not to the bar, and a bench with risers. You can also use a mat for the floor work. Your gym will already have all the equipment for you, but if you can’t make it to the gym, I recommend looking into your own personal equipment for at home use. If I can’t make it to the gym one day due to snow or a holiday, On Demand for Les Mills is my go to solution!

What Can I Expect During Class?

The class starts with a warm up, focusing on preparing the class for the work ahead. You are encouraged to use a light bar for this track, as the goal is to just warm up the muscles. The squat track is the heaviest track of the class, as the instructor encourages you to double or triple your warm up weight. The focus is to work the lower half of the body, such as the glutes, butt and thighs.

The chest track is next, where you can either use the barbell or use single plates. The instructor has you lie on your back as you perform chest presses, in several tempos. Push ups also may be incorporated in this track. Then, the back track performs traditional lift exercises such as a clean and press, and deadlifts, using a heavier bar than the last track. Triceps and biceps are the next tracks, targeting the smaller muscle groups in the arms. It is recommended to use lighter weights for these tracks.

The lunge track focuses on the lower body, with the focus on the legs. It usually combines a mix of squats and lunges. Usually the bar is optional in this track. The shoulder track is the last track with the barbell, and you can expect pushups, overhead presses and extra plate work. Then the core track has you on the floor performing core exercises, such as crunches and hovers. Finally the cool down track allows you to stretch out the muscles and let yourself catch your breath.

Other Tips

If you have never tried the class before, it’s important to know what to expect before you go. Always remember to introduce yourself to the instructor, because he or she will tell you everything you need to know about the class. They will give you tips and tricks to make your first class a success. As always, I hope you consider taking this class, as you will feel energized after a full body workout. I hope to see you at the gym!

When I first started taking Les Mills classes six years ago, I always felt uncomfortable because I never knew what to expect. I had to learn new techniques and skills while attending these classes. For me it was a bit of a struggle because I had to learn things the hard way, and I wish I knew better tips back then. That’s why I’m going to share some things I learned that I think will guide newer participants into success.

 

Bring A Water Bottle

This sounds like a no brainer, but it is important to stay hydrated during your workout. You will be sweating a lot during class, so it is very important that you bring with you plenty of water or other sports drink to consume during the class. There will always be short breaks given by the instructor, so use that to your advantage and hydrate. Keep this in mind with the warmer months of the year, as you will lose more water in your system in the summer, so always modify your intake around that time.

 

Study The Group Fitness Schedule

It’s easy to end up in the wrong place if you don’t know where you are supposed to go. That’s why it’s important to look at the schedule first, and find out if you are interested in taking that class. If so, make sure you know the correct room to go to as well. I see many new people who don’t always go to the correct room right away, so its important to ask somebody or carefully read the schedule. For example, Universal Athletic Club has a detailed schedule that clearly lay outs the classes, times and studios.

Introduce Yourself To The Instructor

The instructor is there to help guide you throughout your workout. He or She will tell you everything you need to know about the class. If the instructor calls out your name during the workout, it’s not to embarrass you. The instructor knows that you are doing your best, and are acknowledging the fact that you are putting in the effort. In the end, the goal of the instructor is to ensure that all the participants are working out in a safe environment, and ensuring everyone is getting the most out of their workout.

You Will Have A Support System

Throughout the years I have participated in group fitness, I have met so many people and built great relationships with other participants. It only takes a few classes until others start to notice your presence, and once you meet others who are taking classes with you, it creates a special bond between everyone.

Modify Your Workout

It is never necessary to have to perform all the high impact options during your first class. Normally, you are advised to stay with lower intensity first, as it helps build the foundations of the workout. For example, in a class using weight plates, the instructor will encourage the regulars to go heavier, but the new folks will be instructed to use smaller plates. It is always best to perfect form and technique because using higher weights and having terrible form is not a good idea. Lighter weights will ensure that your safety during the workout is the top priority. And always remember to take the options if necessary.

 

You Don’t Have To Stay The Whole Time

It’s ok to leave the class early. This allows you to take the workout at your own pace, and still feeling a sense of accomplishment. Normally, it is recommended to leave after the first four or five working tracks, and when you choose to come back, add another track and keep repeating the process until you are comfortable taking the full class. If you are able to build up slowly to being able to take a full class, your confidence level with go up!

 

Try The Class At Home, If You Can

Whenever I can’t make it to a live class, I have a home workout solution in case I need to get my fitness fix! I highly recommend trying Les Mills On Demand, for those times you cant make it to the gym. Even though it is a little expensive buying the equipment as seen below, and paying the monthly service for streaming the content, it is worth it in the long run! And there are some classes that don’t require equipment, so there are many options to explore!

It’s Ok To Fail At First

It always takes several classes to learn the familiarity of the choreography to the class. It is not expected of you to master everything you are learning the first few classes. The main goal of your first few classes is to simply get a feel of the moves, focusing on proper technique, rather than the intensity of the moves. Once you have mastered this concept, then it is appropriate to add the high intensity options.

 

Now that you have learned everything you should know, I hope you find comfort in the fact that it takes time to build a fitness relationship. I like to think of fitness as this “relationship” because it takes time to build it as such, and it will be hard at first. Just know that you are not alone, and there are people out there who are willing to help you through the process. I hope to see you at the gym someday!

“I’m never going back to that class”, were the first words I uttered after I tried my first Bodystep class at Universal Athletic Club. I felt so lost and disoriented, and I felt like I had no hope in achieving fitness potential. However I stuck it out a few more times, and the rest is history. I was one of those people who were looking for a new activity to try, and I wasn’t sure how I ended up at that Bodystep class five years ago. Perhaps it was my Dad who had convinced me to go with him, which to this day I am glad I went with him that Wednesday night.

 

What is Bodystep?

 

Bodystep is a program created by Les Mills, which is one of the largest makers of group fitness classes. If you ever heard of Les Mills, you may be familiar with their famous Bodypump class, but we’ll talk about that in the future. Bodystep is a step class that incorporates a mix of cardiovascular and strength training, using a height adjustable step that can be set to any comfortable level. During the class, you will experience times where the heart rate is trained to a maximum level, and other times the focus on the work is on the legs, thighs and other areas.

 

Because Bodystep is a licensed Les Mills program, you will find consistency in the classes that you take. Any class that you take in Lancaster, Pa will have the same structure as a class in Orlando, Florida, or anywhere in the world. Bodystep has two variations, classic and athletic. The classic format is the original class structure with a focus on more cardio training, while the athletic version of the class has more interval training style tracks. The classic format is my favorite because I enjoy the fun essence that the program provides, and it is a fun way to get an amazing workout.

 

What can I expect during class?

This is the kind of step you will use during class. The instructor will always advise newer students to try the class on one pair of risers, or the flat step itself. This is recommended because it takes several classes to become familiar with the routine, and it will be very intimidating the first few classes. Another thing that has been more recently incorporated is using weight plates during class. It is normally advised that you stay with a small sized plate, focusing on the movement before working on intensity.

 

The first three tracks are intended to increase your heart rate gradually, while also slowly building up intensity. Then track four is designed to train your heart rate at a peak level. Track five has a focus on the legs and building strength in the lower half of the body. Next, track six is another peak cardio track, focusing on intensity and endurance. At this point of the class, we have reached the half way point, which is a great time to depart the class if you are brand new.

The next track is designed to recover the heart rate, while continuing to work the legs. Then track eight and nine are the party and speed tracks, which have a fun essence to it, while building the heart rate back up. In the “Athletic” version of the class, these two tracks are replaced by a circuit training track, which incorporates functional moves like burpees and extra plate work. Then, track ten is the final cardio peak track, focusing on maximum intensity. Next, the conditioning track gives you an opportunity to work the upper body muscles, and allows you to recover the heart rate. Finally, the cool down track is designed to stretch the muscles and to feel a senseof accomplishment.

 

I hope you have a better understanding about what Bodystep is about. It takes about four to five classes to feel comfortable with the moves. Its like riding a bike, you have to keep practicing in order to be accustomed to the choreography. It took me several classes to know the choreography, but once I was comfortable, I never looked back.

 

To find out where a class is near your area, visit www.lesmills.com/find-a-class for more information.