BODYATTACK 103

MUSIC
EXPRESS FORMATS
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 103 © Les Mills International Ltd 2018

MUSIC
Rock The Place (Club Mix) (5:20) Sweet Sensation (1:11)
SURILLA Flo Rida
01 2017 High Five Records - a division of Planet Punk Music 10 2018 Atlantic Recording Corporation for the United States
and WEA International for the world outside of the United
GmbH.
Written by: Richly, Erlenbruch States.
Written by: Hartman, Sanderson, Isaac, Melki, Dillard, Judrin

Finesse (Remix) (4:11) Sweet Sensation (3:18)

Power Music Flo Rida
02 2018 Power Music, Inc. 2018 Atlantic Recording Corporation for the United States
Written by: Romulus, Almanzar, Lawrence, Yip, Reeves, Mars, and WEA International for the world outside of the United
Fauntleroy, McCullough, Brown States.
Written by: Hartman, Sanderson, Isaac, Melki, Dillard, Judrin

Solo (HappyTech Remix Edit) (5:13) High Hopes (3:11)

Panic! At The Disco
03 Bank Rollerz
2018 LNG Music. 11 2018 Fueled By Ramen LLC for the United States and WEA
International Inc. for the world outside of the United States. A
Written by: Purcel, Lovato, Gibson, Patterson, Chatto
Warner Music Group Company.
Written by: Youngs, Pritchard, Urie, Sinclair, Parx, Jeberg,
Bean, Juber, Hollander
Islands In The Sky (Original Mix) (5:45)
YES (2:54)
04 Jakka B, Macks Wolf
Louisa Feat. 2 Chainz
Exp
2017 Futureworld Records.
Written by: Unknown 2018 Simco Limited
2 Chainz appears courtesy of Def Jam Recordings, a division

YES (2:00)
05 of UMG Recordings, Inc.
Under license from Sony Music Commercial Music Group, a
division of Sony Music Entertainment.
Louisa Feat. 2 Chainz Written by: Purcell, Bullimore, Crowhurst, Bolander,
Nordstrom, Radosevich, Epps
2018 Simco Limited
05 2 Chainz appears courtesy of Def Jam Recordings, a division
of UMG Recordings, Inc.
Under license from Sony Music Commercial Music Group, a
division of Sony Music Entertainment.
Written by: Purcell, Bullimore, Crowhurst, Bolander,
Nordstrom, Radosevich, Epps

YES (2:46)
Louisa Feat. 2 Chainz
2018 Simco Limited
2 Chainz appears courtesy of Def Jam Recordings, a division
of UMG Recordings, Inc.
Under license from Sony Music Commercial Music Group, a
division of Sony Music Entertainment.
Written by: Purcell, Bullimore, Crowhurst, Bolander,
Nordstrom, Radosevich, Epps

The Riddle Anthem (Jack’n’Mike

Festival Mix) (4:44)
06 Mike Candys, Jack Holiday
2012 Sirup Music GmbH (Wombatmusic).
Written by: Kershaw

Discotek People (Club Mix) (5:00)

Darius & Finlay Feat. Mr. Shammi
07 2017 Trak Music.
Written by: Molella, Maurizio, Vavassori, Franco, Lancini,
Claudio

Listen To Your Heart (Extended Club

Mix) (5:20)
08 Dash Berlin Feat. Christina Novelli
2017 Armada Music B.V.
Written by: Gessle, Persson

Where Are You 2K17 (Phillerz Remix

Edit) (6:09)
09 Paffendorf
2017 HUP - a division of JOMSTA UG.
Written by: Zenker, Enge

BODYATTACK 103 © Les Mills International Ltd 2018

 CREDITS
Choreography – Lisa Osborne
Chief Creative Officer – Dr Jackie Mills
Creative Director – Kylie Gates
Technical Consultant – Bryce Hastings &
Andrew Newmarch
Program Coach – Dr. Dan Maroun
Production Coordinator – Courtney Watt
Special thanks to – Dr. Dan Maroun
L–R: Romain Prévédello, Nikki Snow, Lisa Osborne and Ben Main.

I am so excited to bring you this fun, challenging, PRESENTERS

and energizing release. You’re going to love the
Nikki Snow (United States) is a BODYATTACK,
awesome presenters and how they bring the
BODYCOMBAT, CXWORX and SH’BAM
essence of BODYATTACK alive.
Instructor, and a BODYPUMP, BODYJAM and
LES MILLS GRIT Trainer. She is based in Chicago,
The music in this release has great contrast. where she is also a group fitness manager.
Rock The Place gets your members moving with
excitement as they prepare to workout. Track 2
Ben Main (New Zealand) is a BODYATTACK,
is fun and functional. We want to encourage our
BODYPUMP and LES MILLS GRIT Trainer, based
participants to move bigger but feel relaxed and
in Auckland.
have fun showing off their own finesse. In Track 3
Aerobic, we leave no one behind as we introduce
the 180º Jumping Jack Turn. I thought it would Romain Prévédello (France) is a BODYATTACK,
be a fun twist on the normal Jumping Jack BODYPUMP, BODYSTEP, CXWORX and LES
patterns. We switch gears quickly for the ultimate MILLS GRIT Trainer. He is based in Toulouse,
endurance and leg burn challenge in Track 4 where he also manages a gym.
Islands In The Sky. Use the Lunge and Squat/
Jump Combo to really get your members feeling
athletic.

Track 5 Athletic Strength is a good change of

pace as the song is all about attitude but has
some strong muscular endurance challenges with
the quick transitions from upper to lower body
training. Watch out for Track 7 Agility, it has some
addictive beats and more addictive moves as your
members will train coordination in this track. Be
prepared for some traffic jams! Finally, nostalgia
will hit you when Listen To Your Heart kicks in and
your members sing their hearts out to this Interval
anthem. Make sure your members save their
energy because Track 9 Power has an awesome
combination of Air Jacks and Side Step or Step
Jumps that will leave your members feeling
athletic.

As always, have fun, be inspirational but always

inclusive. I want people across the world taking
BODYATTACK to feel empowered to take on life
and excited for the next chance to experience the
class again.

BODYATTACK 103 © Les Mills International Ltd 2018

EXPRESS FORMATS KEY
45-MINUTE FORMAT 30-MINUTE FORMAT ALT Alternate PC HOH Hands On Hips
Pre-Chorus
Track 01 Warmup Track 01 Warmup
B Back ROM Range Of Motion
Track 02 Mixed Impact Track 02 Mixed Impact
QC Quiet Chorus Instr Instrumental
Track 04 Plyometric Track 04 Plyometric
B Up Build up Seq Sequence
Track 05 Athletic Strength Track 07 Agility
R Right Intro Introduction
Track 06 Running Track 09 Power
Br Bridge (non-chorus) Tempo Normal
Track 07 Agility Express 05 Athletic Strength
RA Running Arms L Left
Track 09 Power Total Time 29:19
C Chorus V Verse
Track 10 Core
Ref Refrain (recurring F&B Forward and
Total Time 40:24 phrase or number of Backward x Times
song lines)

Note: If you have time, use the Cooldown track CTS Counts Preview
to take your class through some stretches. Rep Reprise (Part of the O/H Over Head
The EXPRESS version of Track 5 Yes is to be used chorus repeated)
for the 30-minutes format only. Please use the full F Forward OTS On The Spot
version for the 45- and 55-minute classes. RepX Peform the Outro Last few bars of
Rock This Release! The Coaching notes have Sequence/Exercise music
been updated to reflect the 3 Layers of Coaching Mins Minutes Repeat
with more clarity. Each block of work now clearly

COUNTS
states which Layers you should be focusing
on – making it even easier for you to coach
BODYATTACK!
1/1 2 counts down, 1/3 2 counts down,
INSTRUCTOR TABATA WORKOUT 2 counts up 6 counts up

20 ON, 10 OFF – 12 INTERVALS 1/1/2 2 counts down, 2 1/1/1/1 2 counts F or B, 2

counts hold, counts down,
MOVE 1: Lunge & Straight Jump Combo = Track 4 4 counts up 2 counts up,
2 counts F or B
MOVE 2: Burpee & Side Lunge Combo = Track 6
2/2 4 counts down, 2/2/2/2 4 counts F or B, 4
MOVE 3: High Knee Run & Air Jack/Tuck Jump 4 counts up counts down,
Combo = Track 9 4 counts up,
4 counts F or B
MOVE 4: 2x Frog Jump & Plank Combo = Track 10
3/1 6 counts down, 4/4 8 counts down,

HEY INSTRUCTORS
2 counts up 8 counts up

1/2/1 2 counts down, 8/8 16 counts down,

4 counts hold, 16 counts up
2 counts up
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.

BE LOUD AND HEARD

Tell us what you think of this release. Visit lesmills.
com/BLAH

BODYATTACK 103 © Les Mills International Ltd 2018

01. WARMUP
AEROBIC, SPORTS & STRENGTH

TRACK FOCUS OPTIONS

I want my participants to feel the ‘Rock vibe’ of Bounce – Step out wide
this track by inspiring them to “Rock The Place”. Jumping Jack – Side Tap
Run – Jog or March

MUSIC EXERCISE CTS REPS

0:05 Instr / 4x8 Step feet hip-width apart, Arms by sides 8
I L arm – Reach up 8
N R arm – Reach up 8
T Open arms out to sides – Chest Stretch 16
R
O 0:21 Instr / (Beat) 4x8 Step Touch L, R. Relaxed Arms 4 8x

0:34 Instr / (Synth) 8x8 A STEP TOUCH & BOUNCE COMBO 2x

Step Touch L, R x4. Double Arm Bicep Curl 16
Bounce L, R. RA 16
1:00 Instr / Synth (heavy 12x8 B JUMPING JACK & BOUNCE COMBO 3x
beat) Jumping Jack x8. Bent Arms, fists by ribs 16
Bounce L, R. RA 16
1:39 _ Rock the place 4x8 C Single Squat. Hands on thighs 4 8x
Walk To Plank Combo on last 16cts
1:52 Instr / (Techno) 8x8 D WALK TO PLANK COMBO 4x
Walk F to Plank 4
Extend. Single Arm L, R 4
1 Walk B to standing, hands on thighs 8
Stay on floor for last 8cts, transition to Tricep
Pushup
2:18 Instr / (Downbeat) 4x8 E Tricep Pushup 4 7x
Jump into Squat, stand up last 4cts
2:31 Instr / (Beat) 4x8 F Step Touch L, R. Relaxed Arms 4 8x
2:44 Instr / (Synth) 8x8 A Step Touch & Bounce Combo 32 2x
3:10 Instr / Synth (heavy 12x8 B 1
JUMPING JACK & RUN COMBO 3x
beat) Jumping Jack x8. Bent Arm Side Raise 16
Run OTS. RA 16

3:49 Instr / _ Rock the 16x8 REPEAT SEQUENCES C, D & E

2 place

4:40 Instr / (Synth) 12x8 B2 JUMPING JACK & RUN F&B COMBO 3x

3 Jumping Jack x8. Bent Arm Side Raise

Run F. RA
16
8
Run B. RA 8

BODYATTACK 103 © Les Mills International Ltd 2018

01. ROCK THE PLACE 5:20mins
BLOCK 1
LAYER 1
Use Block 1 to set great posture and movement
by Coaching the Basics: name each move and
explain how to do the moves using rhythm and/or
Execution cues. Coach the rhythm of the Walk To
Plank Combo and cue participants to keep their
abs braced in the Plank and shoulders squared as
they reach.
• Step Touch – Right and left, step together,
step touch, chest up, abs braced
• Bounce – Feet wide, hips and shoulders
square
• Step Touch & Bounce Combo – Choice to
step wide and march on the spot. There’s
plenty of options to mix up your workout
• Jumping Jack & Bounce Combo – Feet out
and in, whole foot down on floor
• Single Squat – Down, up; knees out, chest up
• Walk To Plank Combo – Down, abs braced
as you walk to Plank, reach, reach, walk back.
Brace your abs as you walk back. Reach –
Reach, reach; square your shoulders, brace
your core
BLOCK 3
LAYER 3
In Layer 3, we Share Energy and celebrate – get
your class hyped up for the workout. Use the lyrics
to dial into the fun of the Warmup and set the
tone of the class. “We are gonna rock this place”
is a great way to build the hype and get people
energized to commit to the workout.
• Jumping Jack & Run Combo – Yeah are you
ready team BODYATTACK?
• Time to work harder!
CONNECTION
Welcome everyone along to the class and make
them feel good about the workout ahead. Show
your own excitement for this new release to
create positive energy in the room. Remember
to acknowledge everyone in the room, from
beginners to veterans, while keeping the fun and
challenge alive.

• Tricep Pushup – Hands under shoulders,

elbows in by ribs, chest to elbow-height, abs
braced; option to fold elbows to the floor

BLOCK 2
LAYER 2
In Layer 2, encourage your participants to
increase their range of motion to prepare for the
workout ahead. Bring their attention to which
muscle group we are warming up.
• Step Touch – Start to bend the knees more to
get the legs ready for the workout
• Single Squat – Drop into the legs more
• Walk To Plank Combo – Stay steady as you
reach
• Tricep Pushup – Push the hands into the floor
• Step Touch & Bounce Combo – Shift your
weight side to side
• Jumping Jack & Run Combo – Stay up in the
Jumping Jack and light on your feet in the Run

BODYATTACK 103 © Les Mills International Ltd 2018

02. MIXED IMPACT
AEROBIC

TRACK FOCUS OPTIONS

I want my participants to have fun and show Run – Jog or March
off their own ‘finesse’ in the Run Forward while Gallop – No arms, no impact
preparing their legs for the workout in the Double Swing Back – Run back
Squat.

MUSIC EXERCISE CTS REPS

I 0:00 Instr / (Beat) 8x8 Run F. RA 8
N Run B. RA 8 4x
T
R
O
0:25 V1 / Drop-top 4x8 A Step Curl L, R. Relaxed Arms 4 4x
porsche A1 Step Curl L, R. Double Arm Bicep Curl 4 4x
0:37 Ayy 2x8 A2 Step Curl L, R. Throw Arms up 4 4x

1 0:43 Ooh, don’t we 8x8 B Gallop L, R. Double Arm Bicep Curl 8 8x

1:08 C / Drippin’ in 8x8 C RUN F & SWING B COMBO 4x

finesse Run F. RA 8
Swing B. RA 8

1:33 V2 / Drop-top 22x8 REPEAT SEQUENCES A1 – C (Bicep Curl

2 porsche 4x8 of A1 from the start)

2:41 Fellas, grab 4x8 A1 Step Curl L, R. Double Arm Bicep Curl 4 8x
Double Squat L, R. Hands on thighs for
last 8cts
2:53 Yeah, we got 4x8 D Double Squat L. Hands on thighs 4
Double Squat R. Hands on thighs 4 4x
3:05 Yeah, we got 4x8 D 1
Double Squat L. Swing Arms down and up 4
3 Double Squat R. Swing Arms down and up
Hold last one down in Squat
4 4x

3:18 C / Drippin’ in 8x8 C Run F & Swing B Combo 16 4x

finesse
3:43 Ref / Yeah, we got 8x8 D1 Double Squat L, R. Swing Arms down
and up 8 8x
Hold last one down in Squat

BODYATTACK 103 © Les Mills International Ltd 2018

02. FINESSE 4:11mins
BLOCK 1
LAYER 1
Start with high energy in this track as we move
into the first phase of the workout. Coach the
Basics in Layer 1 with clear direction and safety
cues. Clearly coach the Step Curl and Gallop and
then have fun in the Runs.
This is a fun pop song. Watch the Masterclass
video and take note of how Nikki keeps the fun
high but the work down low in the legs.
• Run Forward – Run 8, 7, 6, 5... run back
• Step Curl – Step lift, step lift. Knees out,
chest up. Bring in the arms
• Gallop – Step together, step lift. Lift the heel
to change directions
• Run Forward & Swing Back Combo – Hips
squared as you swing back

BLOCK 2
LAYERS 1/2
Congratulate, praise and then Drive Intensity in
Layer 2 for the Step Curl and the Gallop, but be
sure to educate as to how and why your members
can do ‘more’ in the move.
• Step Curl – Now move down and up
• Gallop – Now bend and pop. That pop is
going to keep you light on the feet
• Run Forward & Swing Back Combo – Lift the
heart rate by running a little further

BLOCKS 3 & 4
LAYERS 1/2/3
Introduce the Double Squat with a simple rhythm
cue.
• Step Curl – You’re ready to get deeper!
• Double Squat – Down, up, down, jump! Butt
back, knees out
Then, as you repeat the combo encourage
members to have fun and let the music motivate
them.
• Double Squat – Swings your arms to get
height. Your legs are ready!

CONNECTION
Use the Run Forward & Swing Back Combo to
connect with your members. Dial into the lyrics
of “we got it going on!” or “It feels so good
to be us”. Reinforce the team atmosphere of
BODYATTACK with the words of the song.

BODYATTACK 103 © Les Mills International Ltd 2018

03. AEROBIC
AEROBIC

TRACK FOCUS OPTIONS

I want my participants to feel the energy rise and Run – Walk or Jog
soar with this fun track. Knee Lifts – No Hop or no arms
Jumping Jack – Side Tap or Side Flick

MUSIC EXERCISE CTS REPS

0:00 V1 / _ I never 4x8 A Run OTS. RA 32
meant
0:12 PC / Since 4x8 B Single Knee Lift L, R. Single Punch F 2 8x
you’ve been
0:24 Rep / _ Broken- 8x8 C 4 KNEES & HEEL DIG COMBO 2x
hearted 4 Knees L. Single Arm Bicep Curl 8
Heel Dig R, L x2. RA 8
4 Knees R. Single Arm Bicep Curl 8
Heel Dig L, R x2. RA 8
0:48 Instr / (Low beat) 4x8 D Single Shuffle L, R. RA 2 16x
1:00 QC / _ Broken- 8x8 E RUN F&B & JUMPING JACK COMBO 2x
hearted Run F. RA 8
4x Jumping Jack. Straight Arm Side Raise 8
1 Run B
4x Jumping Jack. Straight Arm Side Raise
8
8
the Half Turn on last 16cts 16
1:23 Instr / (Synth 8x8 E1 RUN F&B & JUMPING JACK WITH TURN
beat) COMBO 2x
Run F. Double Arm Reach Up x4 8
Jumping Jack x2. Side Raise, 180º Turn 4
Jumping Jack x2. Straight Arm Side Raise 4
Run F. Double Arm Reach Up x4 8
Jumping Jack x2. Straight Arm Side Raise, 180º
Turn to face F 4
Jumping Jack x2. Straight Arm Side Raise 4
1:47 Rep / _ Broken- 4x8 F Jumping Jack. Double Arm Reach Up 2 16x
hearted

1:59 V2 / Since 40x8 REPEAT SEQUENCES A – F

2 you’ve been

3:59 Instr / _ Broken- 4x8 A1 Recovery Run OTS. RA 32

hearted

3 4:10 Instr / Solo 4x8 G Heel Dig L, R. Relaxed RA 4 8x

4:22 Instr / _ Broken- 16x8 H Run F&B & Jumping Jack With Turn Combo 32
hearted Jumping Jack. Double Arm Reach Up 32 2x

BODYATTACK 103 © Les Mills International Ltd 2018

03. SOLO 5:13mins
INTRO/BLOCK 1 BLOCK 3
LAYER 1 LAYER 3
Take your time with delivering Layer 1 Coach the In this short block, create a sense of Shared
Basics as there are a lot of reps. Say one or two Energy by using words and phrases like
cues and then let the music speak before adding “together,” and “we will share the fun”, to help
more. This is important, especially as you move build the correct feel for the track.
into coaching the Jumping Jack with 180º Turn. • We look amazing!
• Guys, we are going to pull the energy into the • One more time!
room
• This is us to the end
• Single Knee Lift – 1, 2, right, left, chest up,
hips squared. You can remove the Bounce any
time
• 4x Knee and Heel Dig Combo – 4 Knees
right, hold, Heel Dig. Lose the impact – stay on
the spot and march it out
• Single Shuffle – Light on the toes
• Run F & Jumping Jack Combo – Run forward,
hold, 4 Jumping Jacks, run back. Feet go out
and in
• Run F & Jumping Jack Combo with Turn –
Run forward, 4 Jumping Jacks, 1, 2, turn to the
back
• Single Jumping Jack – Jack or tap, knees out
and heels down

BLOCK 2
LAYER 2
In Layer 2, we focus on intensity while keeping it
fun. In this round, encourage your members to
move bigger in the Run & Jumping Jack Combo
and use the music to help keep the energy and
fun alive in this track by singing along.
• 4x Knees & Heel Dig Combo – Lift the knee
more, push a little further across
• Run & Jumping Jack Combo – Are we ready?
• Run & Jumping Jack Combo With Turn –
Bring the energy to me
• Single Jumping Jack – Bend the knees, reach
up and feel the heart rate rise

BODYATTACK 103 © Les Mills International Ltd 2018

04. PLYOMETRIC
SPORTS

TRACK FOCUS OPTIONS

I want my participants to feel challenged by the Run – March or Jog
extended blocks of Lunges and Straight Jump Plyometric Lunge – Alternating Lunge
building power and endurance. Easy Hop – Side to side, no Bounce – Step Touch
Skater – No Impact – low Side Step

MUSIC EXERCISE CTS REPS

0:00 Instr / (Beat) 4x8 Run OTS. RA 32
0:13 Instr / (Build) 4x8 A LUNGE & STRAIGHT JUMP COMBO 2x
Lunge L, R. RA 4
Straight Jump. Hands up O/H 4
HOLD. Hands on thighs 4
Stand up 4
0:23 Instr / Get your 8x8 A1 LUNGE & STRAIGHT JUMP COMBO WITH
hands up _ DROP SQUAT 4x

1 Lunge L, R. RA
Straight Jump. Hands up O/H
4
4
Land in Squat position – low and hold down 4
Stand up 4
0:46 Instr / Islands in 8x8 A2 LUNGE & STRAIGHT JUMP COMBO 8x
the sky _ Lunge L, R. RA 4
Straight Jump. Hands up O/H 4
1:09 Instr / (Techno 8x8 B Single Plyometric Lunge L, R. RA 4 16x
beat)

1:31 Instr / (Synth) 4x8 C Run OTS – recovery 32

1:43 Instr / (Synth) 4x8 D Easy Hop, side to side L, R. Relaxed RA 4 8x
1:55 Instr / (Heavy) 8x8 E Skater L, R. RA 4 14x
Last 8cts, hold and transition to Lunge &
Straight Jump Combo with Drop Squat

2 2:17 Instr / Get your

hands up _
8x8 A1 Lunge & Straight Jump Combo with Drop
Squat 16 4x
2:40 Instr / Islands in 8x8 A2 Lunge & Straight Jump Combo 8 8x
the sky _
3:03 Instr / Islands in 8x8 B Single Plyometric Lunge L, R. RA 4 16x
the sky _

3 3:26 Instr / (Synth) 40x8 REPEAT SEQUENCES C, D, E, A1, A2 & B

BODYATTACK 103 © Les Mills International Ltd 2018

04. ISLANDS IN THE SKY 5:45mins
BLOCK 1
LAYERS 1/2/3
In Layer 1, use the track Introduction to explain
that we are working power and endurance to
build fitness. As the combo starts, emphasize the
HOLD with big visual cues and a strong voice.
As you repeat the combos with a hold, be sure
to start to layer in your execution, options, and
safety cues.
• Lunge & Straight Jump Combo – Lunge,
lunge, jump, HOLD. Bend knees to land
• Lunge & Straight Jump Combo with Drop
Squat – Lunge, lunge, jump; down, down, up
BLOCK 3
LAYER 3
Everyone will be smashed at this point in the
track, so use strong motivational cues in Layer
3 to get them to finish. We have four ways to
motivate: Intrinsic, Extrinsic, Positive Motivators
and Challenging Cues. Look out at your members
– what will they need to succeed?
• Drive the floor down
• 60 seconds, lunge, lunge, jump!
• Come on, react faster – jump, reach!
• I’m feeling the burn with you
• Make your mark on the floor!

• Single Plyometric Lunge – Long step back,

front knee out
• Come on guys!

BLOCK 2
LAYERS 1/2/3
We introduce Skaters in this round so be sure to
set this up with Layer 1 cues. Once everyone is
moving well, Drive the Intensity coaching width
and depth.
• Skater – Hips back, knee out. Stay low, sink
down
• Lunge & Straight Jump Combo – Really work
the legs, stay down
• Feel the tension in the quads!
• Lunge & Straight Jump Combo with Drop
Squat – Land low and switch fast into the
Lunge
• Single Plyometric Lunge – Find the power
and put it into the floor
• 30 seconds to go!

BODYATTACK 103 © Les Mills International Ltd 2018

05. ATHLETIC STRENGTH
STRENGTH

TRACK FOCUS OPTIONS

I want my participants to build lower body and All Pushups – On knees, toes or rest!
upper body strength through a combination of
Lunges and Tricep Pushups with fast transitions.

MUSIC EXERCISE CTS REPS

I 0:00 Instr / (Sirens) 2x8 Set up Lunge L 16
N
T
R
O
0:15 Ref / Whatever 2x8 A Bottom Half Pulse Lunge L x6. HOH 12
it is Rise 4
0:24 V1 / Hey girls 6x8 A1 6x Bottom Half Pulse Lunge L. Stagger Arms
around and slowly down to sides 12 3x
Rise 8
Transition to floor on last 4cts
0:50 C / Yes, come on 4x8 B Fast Tricep Pushup 2 14x

1 1:07 V2 / I don’t care _ 8x8 A

Jump Squat to stand - set up Lunge L
Bottom Half Pulse Lunge L x6. HOH
4
12
Rise 4
A1 6x Bottom Half Pulse Lunge L. Circle Arms
around and slowly down to sides 16 3x
Transition to floor on last rep – last 8cts
1:42 C / Yes, come on 4x8 B Fast Tricep Pushup 2 14x
Jump Squat to stand up - set up Lunge R 4

Ref / Whatever REPEAT SEQUENCES A – B x2 R side

2 1:59 24x8

3:45 V3 / Yes, yo 4x8 C Recovery 16

Hands wide – 2/2 Chest Pushup 8 2x
3 4:02 C / Yes, come on 4x8 C 1
Single Chest Pushup 4 8x

4:20 C / Yes 4x8 C2 Fast Single Chest Pushup 2 16x

BODYATTACK 103 © Les Mills International Ltd 2018

05. YES 4:46mins
BLOCK 1 BLOCK 3
LAYER 1 LAYERS 1/3
Count out the Pulses for the Lunge sequence Now we introduce the Chest Pushup. Be sure to
so that everyone can move with the music on coach the basics with target zone and tempo.
the beat. Because we do the Lunge and Pushup Then go straight into motivation.
sequence twice on each side before switching, • Hands wide. Chest to elbow height
take your time coaching as you have a lot of reps
• 16 singles, go!
to Coach the Basics, deliver options, and finally
coach Safety and Execution. • You’re almost there
• Bottom Half Pulse Lunge – Long step back.
6, 5, 4, 3, stop, rise up. Add your arms. Front
knee out

• Tricep Pushup (first time) – Down, up, hands

under shoulders, chest to elbow-height.
Option, elbows to the floor
• 6x Bottom Half Pulse Lunge – 6 bottom
half pulses. Open your chest, squeeze your
shoulder blades together

BLOCK 2
LAYERS 2/3
The transition is super short, so be crystal-clear
in your pre-cues. Now that we are in Layer 2,
we can Drive Intensity more by telling our class
how to get more out of each exercise and what
the benefit is from those moves. Use aesthetic
or functional benefits to help motivate your
members to work harder.
• Bottom Half Pulse Lunge – Press front heel
into the floor to activate the glutes and build
stability
• Tricep Pushup – Activate to isolate
• 6x Bottom Half Pulse Lunge – Stay low, feel
your legs working
• Tricep Pushup – Challenge on your toes,
Press your palms into the floor to activate your
triceps

BODYATTACK 103 © Les Mills International Ltd 2018

06. RUNNING
AEROBIC, SPORTS & STRENGTH

TRACK FOCUS OPTIONS

I want my participants to feel refreshed as they Run – Walk or Jog
approach the second half of the class with these Burpee – Drop Squat
simple-to-execute moves. Drop Squat – No impact

MUSIC EXERCISE CTS REPS

I 0:00 Instr / (Melody) 8x8 Run OTS. RA 32
N 2 Drop Squat & Side Step Lunge Combo 16 2x
T
R
O
0:23 Ref / Near a tree 12x8 A DROP SQUAT & SIDE LUNGE COMBO 6x
2x Drop Squat – jump feet together. Hands on
thighs 8
Side Step Lunge L, R. Hands on thighs 8
0:59 Instr / (Synth) 8x8 B Circle Run – clockwise. RA 64

1 1:22 Instr / ½x8 C Face middle 4

1:24 Instr / (Build) 4x8 D Run F. Double Arm Reach Up x8 16
High Knee Run OTS. RA 16
1:36 Instr / (Quiet) 4x8 E Run B. RA 24
Set up for Drop Squat & Side Lunge Combo 8

1:47 Ref / Near a tree 4x8 A Drop Squat & Side Lunge Combo 16 2x
1:59 Ref / Near a tree 8x8 A1 BURPEE & SIDE LUNGE COMBO 4x
Burpee 8
Side Lunge L, R. Hands on thighs 8
2:23 Instr / (Synth) 8x8 B1 Circle Run – anticlockwise. RA 64

2 2:46 Instr / ½x8 C Face middle 4

2:48 Instr / (Build) 4x8 D Run F. Double Arm Reach Up x8 16

High Knee Run OTS. RA 16
2:59 Instr / (Quiet) 4x8 E Run B. RA 24
Set up for Drop Squat & Side Lunge Combo 8

3:11 Ref / Near a tree 12x8 A1 Drop Squat or Burpee & Side Lunge Combo 16 6x

3:47 Instr / (Synth) 8x8 B Circle Run – clockwise. RA 64

3 4:10 Instr / ½x8 C Face middle 4

4:12 Instr / (Build) 4x8 D1 Run F. Double Arm Reach Up x8 2 8x

Run OTS. RA, Double Arm Reach Up x8 2 8x
4:24 Instr / (Beat) 4x8 F High Knee Run OTS. RA 32

BODYATTACK 103 © Les Mills International Ltd 2018

06. THE RIDDLE ANTHEM 4:44mins
BLOCK 1
LAYER 1
Set up the rhythm of the Drop Squat & Side
Lunge Combo by phonetically cueing “out, in,
out, in, lunge”. Be sure to coach your compulsory
Safety cues in the Drop Squat. The Circle Run is
a recovery move, so relax and connect with your
members then.
• Drop Squat & Side Lunge Combo – Out, in,
out, in, lunge. Drop Squat: Feet wide, knees
out, chest up. Side Lunge: Knee out
• Circle Run – Relax the upper body, run lightly,
recover
• Run In & Run B – Run in, reach up. High knee
run, hold
BLOCK 3
LAYER 3
Bring out the connection with your members in
this round. The moves are simple so you have
time to coach them one-on-one or as a team.
• Drop Squat & Side Lunge Combo – Go
deeper in the Squat and wider in the Lunge
• Burpee & Side Lunge Combo – Go longer in
the Jump back
• Circle Run – Now we’re feeling the energy,
now we’re feeling alive! Push the body a little
more
• Run In & Run B – Bring it in

BLOCK 2
LAYER 2
We introduce the option of the Burpee in this
block; be clear that your members can stay
with the Drop Squat if they don’t want to do
the Burpee. Set this move up with Layer 1 cues,
coaching the brace of the core as they jump back
to Plank position. Coach Layer 2 cues for the Drop
Squat, explaining how participants can get more
out of the movement by increasing their range.
Remind your members to relax and recover in the
Circle Run.
• Drop Squat & Side Lunge Combo – Now sit
back into the legs to get deeper
• Burpee & Side Lunge – Brace your abs as
you jump back. Choose your option – Squats
or Burpees
• Circle Run – Relax, Recover
• Run In & Run B – Pull it in nice and tight!

BODYATTACK 103 © Les Mills International Ltd 2018

06. RUNNING – SMALL-ROOM OPTIONS
AEROBIC, SPORTS & STRENGTH

TRACK FOCUS OPTIONS

My participants will feel refreshed as they Run – Walk or Jog
approach the second half of the class with these Burpee – Drop Squat
simple-to-execute moves. Drop Squat – No impact

MUSIC EXERCISE CTS REPS

I 0:00 Instr / (Melody) 8x8 Run OTS. RA 32
N 2 Drop Squat & Side Step Lunge Combo 16 2x
T
R
O
0:23 Ref / Near a tree 12x8 A DROP SQUAT & SIDE LUNGE COMBO 8x
2x Drop Squat – jump feet together. Hands on
thighs 8
Side Step Lunge L, R. Hands on thighs 8

1 0:59 Instr / (Synth) 8½x8 B Shuffle. RA 68

1:24 Instr / (Build) 4x8 D Run F. Double Arm Reach Up x8 16
High Knee Run OTS. RA 16
1:36 Instr / (Quiet) 4x8 E Run B. RA 32

1:47 Ref / Near a tree 4x8 A Drop Squat & Side Lunge Combo 16 2x
1:59 Ref / Near a tree 8x8 A1 BURPEE & SIDE LUNGE COMBO 4x
Burpee 8
Side Step Lunge L, R. Hands on thighs 8

2 2:23 Instr / (Synth) 8½x8 B1 Shuffle. RA 68

2:48 Instr / (Build) 4x8 D Run F. Double Arm Reach Up x8 16

High Knee Run OTS. RA 16
2:59 Instr / (Quiet) 4x8 E Run B. RA 32

3:11 Ref / Near a tree 12x8 A1 Drop Squat or Burpee & Side Lunge Combo 16 6x

3:47 Instr / (Synth) 8½x8 B Shuffle. RA 68

3 4:12 Instr / (Build) 4x8 D1 Run F. Double Arm Reach Up x8 2 8x

Run OTS. RA, Double Arm Reach Up x8 2 8x
4:24 Instr / (Beat) 4x8 F High Knee Run OTS. RA 32

BODYATTACK 103 © Les Mills International Ltd 2018

07. AGILITY
SPORTS

TRACK FOCUS OPTIONS

I want my participants to train their coordination Double Jump F&B Side Bounce – Double Squat,
skills by working in opposite directions while Double Side Step
maintaining speed and control. Ski Jump – Bounce OTS or Step Touch Side to
Side

MUSIC EXERCISE CTS REPS

0:00 Instr / (Techno 4x8 Split room 32
beat)
0:12 Instr / (Beat up) 4x8 Bounce OTS – show the combo and explain the 32
group work
0:23 V1 / Right now 4x8 Wide Jump & Bounce To Side Combo L, R 16 2x
– 1 side moves. Other side holds
0:35 Ref / Dance 8x8 A WIDE JUMP & SIDE BOUNCE COMBO L, R 4x
First side keeps moving, second side joins
2x Wide Jump OTS 4
Side Bounce L. Guard Arms 4
2x Wide Jump OTS 4
1 Side Bounce R. Guard Arms
Double Jump F&B & Side Bounce Combo on
4

last 16cts
0:58 Instr / (Build) 12x8 B DOUBLE JUMP F&B & SIDE BOUNCE COMBO
L, R 6x
First 2x small ROM, then last 4x bigger
Double Jump F&B. Double Hand Punch F 4
Side Bounce L. Guard Arms 4
Double Jump F&B. Double Hand Punch F 4
Side Bounce R. Guard Arms 4
1:34 Instr / (Beat) 4x8 C Ski Jump L, R OTS x8. Arms pumping 16
C1 Ski Jump, move F x8. Arms pumping 16

1:46 Instr / (Soft 4x8 Change sides 32

beat)
1:58 V2 / Right now 8x8 A Wide Jump & Bounce To Side Combo L, R 16 4x
2:20 Ref / Boom 12x8 B Double Jump F&B & Side Bounce Combo L, R 16 4x
shaker Run & Bounce Square Combo on last 32cts

2 2:45 Ref / Boom

shaker
8x8 D RUN & BOUNCE SQUARE COMBO
Run F. RA 4
4x

Side Bounce L. Guard Arms 4

Run B. RA 4
Side Bounce R. Guard Arms 4
3:08 Instr / (Beat) 4x8 C Ski Jump OTS L, R x8. Arms pumping 16
C1 Ski Jump, move F L, R x8. Arms pumping 16

3:20 Instr / (Soft 4x8 Change sides 32

3
beat)
3:32 V3 / So right 30x8 REPEAT SEQUENCES A, B, D, C & C1
now

BODYATTACK 103 © Les Mills International Ltd 2018

07. DISCOTEK PEOPLE 5:00mins
INTRO/BLOCK 1
LAYER 1
Clear directions are a must. We have two teams
moving in opposite directions so your priority will
be to get one team moving first while the other
holds and bounces.
Use the lyrics to help the members understand
that they are moving to their left and then their
right.
• Team agility training; everyone hold and
bounce
• Let the music tell us exactly what to do
• Wide Jump & Side Bounce Combo – Double
bounce, move to your left; double bounce,
move to your right (after 2 reps, coach the
other side and get them moving)
• Double Jump & Side Bounce Combo –
Foward back, forward back to the left! Double
Jump: Heels down, chest up. Hips square to
front
• When you bounce, keep your feet wide and
stay low
• Ski Jump – Side to side, now move forward
BLOCK 3
LAYER 3
Time to have some fun in the final block. Bring
out the natural competitive element of two
working teams and cheer the participants on as
you coach them to work harder and to reap the
benefits from this type of training.
• Wide Jump & Side Bounce Combo – Have a
little fun
• Double Jump & Side Bounce Combo –
Ground your feet, squeeze your quads
• Push away from the floor, explosiveness
• Run & Bounce Square Combo – How much
floor can you cover?
• This is awesome!
• Ski Jump – How far can you move? Go!

BLOCK 2
LAYER 2
In Layer 2, we Drive Intensity by challenging
participants to work wider in the Bounce and
lower in the Double Jump. The Ski Jumps add
speed and power to this track.
• Wide Jump & Side Bounce Combo – Can you
fake them out?
• Double Jump & Side Bounce Combo – Jump
further forward and sink into your legs
• Run & Bounce Square Combo – Run, now to
YOUR left; run back, now to YOUR right
• It’s all about contrast – up in the Run, down in
the Bounce
• Ski Jump – Stay on the balls of the feet,
tighten the core, and move down the line

BODYATTACK 103 © Les Mills International Ltd 2018

08. INTERVAL
AEROBIC

TRACK FOCUS OPTIONS

I want my participants to feel nostalgic with this Run – Jog
throw-back track that re-energizes them to reach Single Kick – Low Front Tap
the end of the class. Side Flick – Side Tap
Jumping Jack – Side Flick

MUSIC EXERCISE CTS REPS

0:00 Intro / Bye 5x8 Run OTS. RA 40
0:15 C / Listen to 8x8 A RUN OTS & SLOW ARM COMBO 2x
your heart Arms cross and reach up to 45º 8
Arms cross and reach wide to sides 8
Arm cross down to 45º 8
Arms cross and reach wide to sides 8
1 0:38 Instr / Listen to 8x8 B RUN & KICK COMBO 2x
your heart Run F. Double Arm Reach Up x4 8
Single Kick L, R x4. Single Arm Punch F 8
Run B. Double Arm Reach Up x4 8
Single Kick L, R x4. Single Arm Punch F 8
1:02 Instr / Heart 4x8 C Single Kick L, R. Single Arm Punch F 4 8x

1:14 V1 / I know 8x8 D Side Flick L, R. Relaxed Arms 4 8x

D1 Side Flick L, R. Straight Arm Side Raise x8 4 8x
1:37 C / Listen to 8x8 A Run OTS & Slow Arm Combo 32 2x
your heart

2:00 Br / Goodbye 5x8 A1 RUN OTS & FAST ARM COMBO 5x

Arms reach up to 45º 2
Arms reach wide to sides 2
Arm reach down to 45º 2
Arms reach wide to sides 2
2:15 Rep / Listen to 4x8 E JUMPING JACK & ARM COMBO 4x
2 your heart Jumping Jack. Arms reach up
Jumping Jack. Arms wide to sides
2
2
Jumping Jack. Arms down 2
Jumping Jack. Arms wide to sides 2
2:27 Instr / Listen to 8x8 B Run & Kick Combo 32 2x
your heart
2:51 Instr / Listen to 4x8 C Single Kick L, R. Single Arm Punch F 4 8x
your heart
3:03 Instr / Listen to 4x8 F Single Knee Pull L, R. Double Arm Pull Down 4 8x
your heart

3:14 V2 / Sometimes 40x8 REPEAT SEQUENCES D, D1, A, A1, E, B, C & F

BODYATTACK 103 © Les Mills International Ltd 2018

08. LISTEN TO YOUR HEART 5:20mins
INTRO/BLOCK 1
LAYER 1
Coach the Basics: Name the move, Options, and
set up good alignment and safety cues. Clearly
cue the Arm Combo, as it can be tricky especially
when it speeds up.
• Run OTS & Arm Combo – Arm combo slow,
arms up, out, down, wide; again
• Run & Kick Combo – Run forward, Single Kick,
right and left. March and kick or tap low. Chest
up, back straight, abs braced, kick to hip-
height.
BODYATTACK 103
BLOCKS 2 & 3
LAYERS 1/2/3
In this block, we introduce the Side Flick. Coach
the move with a phonetic cue and get the team to
recover using simple cues.
In Block 3 and Layer 2, we celebrate the feel of
training together using the music melodies. Feel
free to lip synch, sing out loud, and just show
energy to bring the final block alive. There are so
many good lyrics to echo or play with: eg “Listen
to your heart”, “Don’t know where we are going
but right now we are together”.
• Side Flick – Out and in, square your hips
• Run OTS & Slow Arm Combo – Arm combo
slow
• Run OTS & Fast Arm Combo – Up, out,
down, wide
• Jumping Jack & Arm Combo – We add the
Jumping Jacks, feet go out and in. Bend the
knees
• Run & Kick Combo – If it feels good, show it!
• Knee Pull – Reach and pull, knee to hip
• Show us your energy
• You have the biggest smile
• We won’t get this moment back – take it!
PERFORMANCE
Don’t talk too much in this track. Let the music
speak, let the lyrics inspire and use your body
language to motivate your participants.
© Les Mills International Ltd 2018
09. POWER
SPORTS

TRACK FOCUS OPTIONS

I want my participants to feel success in the High Knee Run – Jog or Run
different Mixed Training blocks as they continue Step Jump – No Jump, no arms
to push their fitness levels. Air Jack – Jumping Jack

MUSIC EXERCISE CTS REPS

0:01 _ Yeah where 5½x8 A Run OTS. RA 44
are you
0:17 Intro / Ooh ooh 4x8 B Drop Squat. Elbows by side, fists to ribs 4 8x
0:28 Instr / (Synth) 8x8 C RUN F & JUMPING JACK COMBO
Run F. RA 8
Run OTS 8
Easy Jumping Jack x8. Bent Arm Side Raise 16
Run B. RA 8
Run OTS 8
Easy Jumping Jack x8. Bent Arm Side Raise 16

1 0:51 Instr / (Upbeat) 8x8 C1 HIGH KNEE RUN & SPRINT COMBO
High Knee Run F. RA 8
2x

High Knee Run OTS 8

Fast turn 180º and Sprint to B 8
Turn 180º High Knee Run OTS 8
1:14 Instr / (Upbeat) 4x8 D Step Jump L, R. Travel F or Side Step Jump.
Arms swing down and up 8 4x
1:26 Instr / (Upbeat) 4x8 E Jumping Jack x8. Cross Arms O/H 2 16x
1:37 Instr / (Upbeat) 8x8 F HIGH KNEE RUN & AIR JACK COMBO 4x
High Knee Run OTS. RA 8
Air Jack x4. Double Arm Reach Up 8

2:01 Instr / (Techno) 4x8 A1 Recovery Run – move B 32

2:12 Instr / Ooh ooh 36x8 REPEAT SEQUENCES B, C, C1, D (Option to
add Tuck Jump) & E

2 3:32 Instr / (Upbeat) 8x8 F1 HIGH KNEE RUN & AIR JACK OR TUCK JUMP
COMBO
4x

High Knee Run OTS. RA 8

Air Jack or Tuck Jump x4 8

3:55 Instr / (Low 8x8 Recovery Run – move B 64

melody)
4:18 Instr / (Upbeat) 8x8 C1 High Knee Run & Sprint Combo 32 2x
4:41 Instr / (Upbeat) 4x8 D Step Jump. Travel F or Side Step Jump L, R 8 4x

3 4:53 Instr / (Upbeat) 4x8 E Jumping Jack x8. Cross Arms O/H 2 16x
5:04 Instr / (Upbeat) 8x8 F1
High Knee Run & Air Jack or Tuck Jump
Combo 16 4x
5:27 Instr / (Upbeat) 4x8 G High Knee Run OTS. RA 32
5:39 Instr / (Upbeat) 8x8 G High Knee Run F & Sprint OTS 64

BODYATTACK 103 © Les Mills International Ltd 2018

09. WHERE ARE YOU 2K17 6:09mins
BLOCK 1 BLOCK 3
LAYERS 1/2 LAYER 3
In your track introduction, explain there that there In this block, praise the participants for the work
will be three blocks of work to ‘max out with’. they have done so far. Remind them that this is
Start this block with a calm, steady voice and the last block and set a personal challenge for
then build with the music as your members surge them.
forward in the High Knee Run. There are a lot of • Final block
moves in this track, so be sure to cue early and • High Knee Run & Sprint Combo – I know you
have your options ready to make sure everyone is can go faster
included in this final anthem.
• Step Jump & Tuck Jump Combo – Do what
• Three big rounds to push your fitness you can!
• Drop Squat – Out, in, out, in • I trust you – come on!
• Run F & Jumping Jack Combo – Easy Run, • I need you – we need to be together
stay here. 8 Jumping Jacks. Feet go out and
in, whole foot down on floor
• High Knee Run & Sprint Combo – Run! Now
hold, turn and sprint! Knees up to hip-height
• Step Jump Combo – One step, one Jump;
Side Leap: Side up, soft knees as you land
• Jumping Jack – Knees bent
• High Knee Run & Air Jack Combo – Run, 4
Air Jacks, 4, 3, 2, 1

BLOCK 2
LAYERS 2/3
We do everything again, only with more effort this
time. For Layer 2, choose one cue for each move:
faster Sprints, bigger Jumps, and higher Air Jacks.
By having only one goal, your members can focus
on one objective and you can coach the ‘how’ or
‘why’ they should move bigger. It will also allow
them to decide if they want to add the Tuck Jump
option in the second and third combo.
• Run F & Jumping Jack Combo – You need
recovery before you take off
• High Knee Run & Sprint Combo – Quick to
the back
• Step Jump & Tuck Jump Combo – Added
challenge, add the Tuck Jump
• High Knee Run & Air Jack or Tuck Jump
Combo – Want a bigger challenge? Add the
Tuck Jump!

BODYATTACK 103 © Les Mills International Ltd 2018

10. CORE
STRENGTH

TRACK FOCUS OPTIONS

I want my participants to execute the Frog Jump Frog Jump – Feet walk F&B, no Jump
correctly so they feel the stability and core Hover – On knees or toes
training. C-Crunch & Toe Tap – Feet on floor

MUSIC EXERCISE CTS REPS

0:00 C / It’s such a good 4x8 Transition to floor 32
vibration 2x Frog Jump & Hold 8
0:18 Br / ½x8 Hold 4
0:21 V1 / I got the 8x8 A 2x Frog Jump, Feet Jump F&B 4
1 Hold in Plank 4 8x
0:55 C / It’s such a good 8½x8 A1 2x Frog Jump, Feet Jump F&B 4 8x
Hold in Plank 4
Roll over last 4cts

1:30 V2 / I got the 4x8 B CRUNCH UP & HOLD COMBO 8x

Crunch Up and hold. Fingertips to temples, 3
feet on floor
Lower. Shoulders B to floor 1
1:48 All three eyes 4x8 C C-CRUNCH UP & TOE TAP COMBO 8x

2 C-Crunch Up and hold. Knees over hips

Tap feet down. Release head and shoulders
3

to floor 1
2:05 C / It’s such a good 4½x8 D Roll over to Hover. Elbows under shoulders 4
Hover 28
Roll over 4

2:24 V3 / I got a pay 4x8 B Crunch Up & Hold Combo 4 8x

phone
2:41 She got all 4x8 C C-Crunch & Toe Tap Combo 4 8x
2:58 C / It’s such a good 4½x8 D Roll over to Hover. Elbows under
shoulders 32
Walk hands to Extended Plank 4
3 3:16 (Distorted lyrics) 8x8 D1 Extended Plank.
Walk hands F from shoulders 64
Roll over on last 4cts
3:51 C / It’s such a good 4x8 C C-Crunch & Toe Tap Combo 4 8x
Cross Crawl on last 4cts
4:10 Wild _ 4x8 E Cross Crawl L, R. Opposite elbow to 4 8x
opposite thigh

BODYATTACK 103 © Les Mills International Ltd 2018

10. SWEET SENSATION 4:29mins
BLOCK 1
LAYER 1
In Layer 1, set up the body position and rhythm
by telling them to set knees under hips and arms
under shoulders.
• 2x Frog Jump – In, out, in, out, hold. Wrists
under shoulders, brace abs, back long and
straight
• 2x Frog Jump, Feet Up – Draw knees towards
elbows. Brace hard to keep feet up
• Crunch – Crunch, hold, tap down. Up, hold,
hold, down. Ribcage to hips. Chin tucked in
• C-Crunch – Knees in line with hips, shins
parallel to the floor
• Hover – Brace abs, squeeze glutes, long
back
BODYATTACK 103
BLOCK 2
LAYERS 1/2
In Layer 2, coach members to crunch higher, and
hold the C-Crunch for longer. Explain why they
should maintain that hold.
Use Layer 1 cues to introduce the Extended Plank.
• Crunch – Now work on the hold. Wait, hold!
• C-Crunch – Everything together; think of this
being explosive as you erupt back up off the
floor to crunch
• Hover – Squeeze butt, squeeze quads
• Extended Plank – Walk your arms to Extended
Plank. Hands forward of the shoulders, brace
your core
• Is your core starting to shake?
BLOCK 3
LAYERS 1/2/3
In this final block, we introduce oblique training
with the Cross Crawl. Be sure to coach the twist as
a rotation around the spine, but also encourage
them to push as it’s the last round in this workout!
• Cross Crawl – Knees bent or straight.
Opposite shoulder to opposite thigh
© Les Mills International Ltd 2018
11. COOLDOWN
TRACK FOCUS
Celebrate everybody’s efforts as you guide them
through the Cooldown.

MUSIC EXERCISE CTS REPS

0:00 Instr / (Beat) 2x8 Knees to chest 16
0:11 C / Had to have high 2x8 Oblique Twist – Knees F, Back Stretch. Arms wide 16
to floor, knees stacked
0:23 C / Had to have high 2x8 Oblique Twist – Knees B, Back Stretch. Arms wide 16
to floor, knees stacked
0:35 V1 / Mama said 2x8 Lying Hamstring Stretch R 16
0:46 Mama said 2x8 Lying Hamstring Stretch L 16
0:58 PC / Mama said don’t 2x8 Lying Glute Stretch L 16
give up
1:10 C / Had to have high 2x8 Lying Glute Stretch R 16
1:22 C / Had to have high 2x8 Roll over and stand up 16
1:33 V2 / Mama said 2x8 Standing Hip Flexor Stretch R, L foot F. Hands 16
together O/H
1:45 _ Stay up on that rise 2x8 Standing Calf Stretch R, L foot F. Hands on thighs 16
1:57 PC / Mama said don’t 2x8 Standing Hip Flexor Stretch L, R foot F. Hands 16
give up clasped behind
2:08 They say it’s all been 2x8 Standing Calf Stretch L, R foot F. Hands on thighs 16
done
2:20 C / Had to have high 2x8 Standing Quad Stretch L, R foot standing. R Arm 16
out to side
2:32 C / Had to have high 2x8 Iliotibial Stretch L 16
2:44 C / Had to have high 2x8 Standing Quad Stretch R, L foot standing. L Arm 16
out to side
2:55 C / Had to have high 2x8 Iliotibial Stretch R 16

BODYATTACK 103 © Les Mills International Ltd 2018

11. HIGH HOPES 3:11mins
COACHING TIPS
• Clearly explain body part and direction as you
lead your class through the stretches
• Feel free to link the body part being stretched
to the move that worked it earlier
• Praise your class for their efforts today

BODYATTACK 103 © Les Mills International Ltd 2018

GLOSSARY
STEP TOUCH SINGLE KNEE LIFT
Chest up Stay square to front
Hips square to front Knee to hip-height
Abs braced
BOUNCE Chest up
Hips and shoulders square to front
Knees soft SHUFFLE
Feet wide Chest up
Hips square to front
JUMPING JACK Light on balls of feet
Heel down
Knees out and bent SINGLE PLYOMETRIC LUNGE
Chest up Front knee out
Chest up
SQUAT Back knee down
Knees out Knees bent/soft knees
Chest up
STRAIGHT JUMP
PLANK Knees bent on landing
Abs braced Brace abs
Body square to floor Chest up
Back long and straight
SKATER
TRICEP PUSHUP Knee out
Hands under shoulders Chest up
Chest to elbow-height Push up out of the floor
Elbows to ribs
BOTTOM HALF PULSE LUNGE
STEP CURL Long step back
Chest up Front knee out
Heel to butt
Knees out SINGLE CHEST PUSHUP
Chest to elbow-height
GALLOP Abs braced
Chest up
Abs braced DROP SQUAT
Step, skip, Step Curl On the balls of the feet
Push out of the floor Feet wide
Move down and up Butt drops down and back
Chest up
SWING Abs braced
Hips squared as you swing back Knees out
Squeeze glutes
SIDE LUNGE
DOUBLE SQUAT Knee out
Knees out
Chest up
Hips above knee level

BODYATTACK 103 © Les Mills International Ltd 2018

GLOSSARY
HIGH KNEE RUN TUCK JUMP
Chest up Drive knees to chest
Knees towards chest Knees bent on landing
Elbows drive forward
AIR JACK
BURPEE Bent knee landing
Sit back Abs braced
Jump up Chest up
Feet wide in Squat
Brace abs as the hips go back FROG JUMP
Wrists under shoulders
DOUBLE JUMP F&B Brace abs
Chest up Back long and straight
Hips square
CRUNCH
SIDE BOUNCE Chin tucked in - eye gaze to knees
On the balls of the feet Slide ribs towards hips
Feet wide Lift shoulders off the floor
Chest up Hands extend past thighs

SKI JUMP C-CRUNCH

Knees bent on landing Knees over hips
Brace abs Abs braced tightly at top
Chest up Ribs to hips

SINGLE KICK HOVER

Back straight Abs braced
Kick from the hip with straight leg Hips and shoulders square
Chest up Back long and straight
Hips square to front
EXTENDED PLANK
SIDE FLICK Walk your arms
Hips square to front Hands forward of shoulders
Shoulders back
Chest up CROSS CRAWL
Fingertips to temples
SINGLE KNEE PULL Chin tucked
Stay square to front Elbows wide
Knee to hip height Rotate shoulder to opposite knee as you twist
Abs braced
Chest up LYING HAMSTRING STRETCH
Keep back long on floor and shoulders relaxed
STEP JUMP Keep tail bone down
Step into a squat before jumping
Chest up LYING GLUTE STRETCH
Abs braced Heel to knee
Arms swing back and up Pull leg towards chest

BODYATTACK 103 © Les Mills International Ltd 2018

GLOSSARY
STANDING HIP FLEXOR STRETCH
Ensure the front knee is above the ankle
Squeeze the glute or rear leg to open hip
Hips square to front

STANDING CALF STRETCH

Hands on your thigh
Push back heel into floor

STANDING QUAD STRETCH

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

ILIOTIBIAL STRETCH (ITB)

Cross feet and press weight into hip

BODYATTACK 103 © Les Mills International Ltd 2018

WE ARE THE LES MILLS TRIBE
We are a global family of leaders, passionately
devoted to creating a healthy planet.
We fearlessly inspire others to discover their true
potential by falling in love with exercise.
Exercise is our global movement. Millions of us
bind together every day to unite through sweat.
Our movement shakes the world.
Music is our soul. It drives us, focuses us, gives us
passion.
OUR DECLARATION OF INTENT
The Les Mills global family is made up of 17,500
fitness clubs, 130,000 instructors and millions of
participants from 100 countries around the globe.
Separated by geography, religion, race, color and
creed, we are united in our love of movement,
music and the pursuit of healthy living, both for
ourselves and our planet.
At Les Mills we believe in the dignity of each
individual within our community and strive to
respect the rights and freedoms of all.
In our choice of role models, music and
movements we understand that different people
and societies have different standards for dress,
popular culture and dance.
We also know that what is considered appropriate
in some contexts can be seen as inappropriate in
others.
BODYATTACK 103
We remove the boundaries of judgment and
empower all people to enjoy the unique benefits
of movement. While honoring our heritage, we
set course for the future. Looking to inspire,
innovate, and create as much as humanly
possible.
We are ludicrous enough to believe that we can
change the world.
We are the Les Mills Tribe.
As a company that leads group fitness
experiences for millions of people every day, we
walk a fine line between delivering cutting-edge,
innovative products and ensuring that accepted
norms are upheld and respected.
Choosing, licensing and matching choreography
to the right music is a huge challenge! We screen
the music we use and try to avoid language and
references that may cause offense. If we can,
sometimes there will be an alternative track (at
the bottom of the track list) for you to use instead.
We embrace open communication with our global
family so differences of opinion can be expressed,
and compromises reached.
Above all, we are passionate about delivering
life-changing fitness experiences, every time,
everywhere.
© Les Mills International Ltd 2018