Review: BODYATTACK 74

I've decided to switch up the way I do reviews a bit. Rather than break it down track by track, I'm going to give an overall feel in 2 categories: Music, and then Choreography/Innovation. I will make sure to hit each of the tracks within. Give me your feedback on this.

BodyAttack 74: In one sentence, I'd say "A step in the right direction." I was not a huge fan of releases 72 and 73 (reviews pending), and felt that 74 was finally a step back towards the things I love about Attack. One thing I tried really hard not to do with 73 was hold it against the release that Lisa did not present, and felt I did an ok job of that. With that said, it was SO nice to have her back. Attack is just not Attack without her. If/when she ceases being the PD, it will be incredibly difficult for me to continue being as excited about it as I am. She is the living essence of the program, and is always one of the top people I try to imitate.

Before we get to the actual tracks themselves, I need to comment for a second on the direction the production has taken. I totally understand that LM are trying to look more professional and "expensive" if you will, but I find a lot of the new production methods VERY distracting. For example, the new "panning" camera they use, and the TV screens. I recently did a BodyCombat module on release 49, and was unable to see what the presenters did with their feet during a particular combo in track 5 because the camera NEVER showed it... they were either panning around in an angle which blocked it, or they were zoomed on the presenters too closely. This is a bit ridiculous. These materials are educational for us instructors. If the "fanciness" is preventing us from being able to learn our material, that is a problem. And quite often I find myself getting lost in what the new TV screens are showing instead of seeing the choreography. (I have BLAH'd about all of this for the record). End of production soap box.

So, let's begin with the music: I felt that the release was cohesive, and a good balance of top 40 hits plus obscure songs (for lack of a better word). One thing I've started to notice about releases that I consider great, is that they are a cohesive and give a musical journey. Ones that I don't like quite as much seem like 12 random songs thrown together (or some degree of that at least). Standout tracks for me are 2,4,5,9 and 10. Tracks I did not particularly care for include 1,3,6, and 8 to a degree. There was a good balance of artist gender, and some really well known hits that provide a good drive, especially at the peaks.

One complaint I have with the release is the warm-up (admittedly I'm a stickler on these). The song is so ridiculously repetitive and the lyrics are quite annoying. I suppose I could utilize it as an opportunity to coach better technique or connect with the participants, because it's not a song I connect to or play off of lyrically. And then with 8, I simply didn't like the remix. It was a case where when I saw the tracklist, I could not have been more excited about it, but it kind of fell flat with the remix they picked.

Next up is choreography/innovation: Probably the hardest release we have had as a whole since 66. The tracks that you normally get a breather on (upper body, agility) actually keep the heart rate up. Standout tracks for innovative moves include parts of 1, and then 3,4,5,6,7,11. Mixed impact saw the return of heel digs which I absolutely love. I also loved the innovation in the aerobic track... it had a bit of a running feel which is a nice change from the standard knee combo. I wasn't sure I was going to like the "cardio-ness" of the upper body track, but the walking burpee is a nice change of challenge, and it was well received by most of the participants. The running track was different enough to give it its own flavor, but still work as a running track. And then agility was amazing... great challenge and something we've never seen before. Combat fans will love the "snowboard" move which is basically a renamed decoy. The core tracks continue to get harder... and I continue to die LOL.

I need to take a second and talk specifically to the plyometric track: Fight For Your Right. This track will go down in history (for me personally) as one of the best plyometric tracks we have ever had. Sometimes a song is great, but the moves don't feel quite right with the song. Other times (more often actually), the moves are fantastic, but don't really fit the song. Fight For Your Right is one of those instances where EVERYTHING came together perfectly. It's one of the toughest plyo tracks we have ever had, but you know it instantly when the song starts playing. It provides a phenomenal beat that pushes you to try and achieve the challenge, and it's grit-your-teeth great. Brent McLemore did a great job presenting, and I have a new respect for each of those presenters (Lisa, Brent, Amy, Berna) for presenting it flawlessly, when it is such a butt-kicker.

On a personal note, I was VERY grateful for the return of lyrics and driving beats to the Power track. I was not a fan of 72 or 73 because I like lyrics to help drive me, and was much more pleased with this one. Truth be told, Grenade is one of the more challenging power tracks we've had (challenges your endurance as opposed to explosive power like in Take It To The Limit from 66) and the song is perfect to push your efforts. My one complaint with the more recent power tracks is the high knee sprints we've had at the end where the song gets much faster. It gets a bit crazy to the point where I would argue you can't safely execute the moves fast enough. It would be easy for people to fall from bad technique while trying to keep up with the song. In 71, the song did get faster, but not much, and it worked. In 74 particularly, it gets crazy.

Finally, we finish with a cooldown which grew on me. Although it's more of a party feeling then an accomplishment song, I thought it was fun and a nice finale to this workout. Overall, I liked 74 and it improved on most of the problems I had with 72 and 73. Great to have you back Lisa, and thank you for all the hard work! You deliver a great program repeatedly!

AND I must say, based on 75... we are continuing to move in a good direction! I'm actually SUPER excited to talk about 75... watch for a preview post soon!

Program Evolution?

One thing that is consistently marketed in pretty much every LM program (at least the ones I've received kits for) is evolution. The programs are constantly being re-worked, changed, tested and trialed. This is not only evident in choreography, but in all aspects. The notes have been re-worked based on feedback, LM is in the process of switching to a digital release format, and education is forever changing. I remember back when I trained in BP70, we had the "tips" button on the DVD which featured the program director giving you some specifics for each track and what to focus on. I absolutely loved that feature. By 72, it was gone, replaced with the closed-captioned re-hash of some of the coaching cues used by the presenters. As I've already stated, I absolutely believe that the older education sessions were much better, and they only featured the program directors standing in front of a white screen talking. Now, they are "fancified" with lots of flashy camera cuts, "on scene" shoots, and bouncy graphics. But the information feels diluted to me, and less informative in ways that will actually help me be better.

Over the past year or so, we've seen a lot of changes in some of the programs. In Attack, the 3D approach has been more dramatically implemented. Pretty much every agility track since 67 has had a sport-specific theme such as soccer, football, basketball, etc. BA75 (which I'll be posting about shortly) sees elements of sports training placed into the leg track. Over in Pump-land, lots of super sets are being implemented, as well as more explosive movements such as the power press and pec-dec rotater. We're seeing lots of emphasis on interval training, impact has been added (in a small quantity) to Pump, and in Attack, tracks which used to be a bit of a breather for the heart-rate (conditioning, agility) are now explosive. I know Step has seen the addition of an "Athletic circuit" track which replaces two regular Step tracks. At this point, it's an optional change, but it's being well received so who knows how long this will last?

All of that being said, what is the difference between evolution and change? Evolution usually implies a step forward... but in this particular case, what are we stepping forward towards? It's not as if LM has any official ending date, so what is the end goal? Sometimes it feels as if some of these changes are put in place just to have change. When do we draw the line and say "hey, this is working... let's leave it for a bit" rather than constantly trying new things?

I know that at the top level, their goal is to keep the programs fresh and up-to-date, and I'm sure this has to do with industry trends. After all, LM is a business, and they want to make a profit. If they never changed based on trends, they would lose business. And from a creative standpoint, I can only imagine how difficult it must be to deliver 4 "fresh" releases every year. In addition to all the music hurdles, it must be extremely challenging to think of new ways which not only deliver a workout, but keep it safe and fun for everyone. These new releases undergo massive trialing and refining, and ultimately are passed off by doctors, fitness associations, the creative team at LMI... It is a painstaking and never-ending process.

A recent criticism of Attack has been the interval track. In the 50s and 60s releases, this track was the emotional high of the class. It was usually a top 40 hit with lots of drama in the music and "feel good" essence. Lately, it's started to fall a bit flat. The songs are almost never recognizable anymore, and they are often boring, with no real lyrics to connect to, and no "journey". To this day, I teach pre-BA70 interval tracks about 90% of the time. Why? Because the members love them. They love to sing along, they love the simplicity of the movements, and those songs have plenty of fitness magic moments available. Heck, even BA48's Footloose is a crowd favorite, and much more well received then BA72's Like A Rainbow. BA48 was released in Q1 2005... almost 7 years ago. Should it mean something that a 7 year old track is more often requested then an "up-to-date" one?

Similarly in BodyPump, a criticism that is becoming ever-more discussed with the impending release of BP80 is the increasing "cardio-ness" of Pump. It's true, in old days the emphasis was far more on straight strength-training. The tempos were much slower, and the weight selection changed accordingly. Nowadays, we are doing super-sets... more reps, and moves designed to push the heart rate through the roof. Why? Is it just because this is what the rest of the industry is doing? Is this more effective? I suppose that question is relative... the effectiveness would depend on what each person's ultimate goal was. But why are we making these changes?

To be honest, I personally love the Attack releases of the 50s and 60s. The music was much better... not so techno sounding, more fun sounding, and more lyrics (not to mention ORIGINAL ARTISTS... will we EVER get these again???) The moves aren't so different... at the core, a step-curl will always be a step-curl, an upper cut will always be an upper cut, and a dead-row will always be a dead-row. They can change the music, rhythm, or combination, but the core moves will always be pretty much the same. One thing that I WILL agree on is that the newer releases are tougher. But if the music has lost its ability to push me to work harder, is it really more effective? If I work twice as hard in an easier track because the music drives me, then it really doesn't matter.

I would challenge people to really look at what it means to evolve, and not change just for the sake of it. If we lose all of the great things that got us to where we are, then we have no history or starting point from which to build. We should learn from our heritage to give us a brighter future.

BodyAttack 75 Tracklist

Thanks to Mel over at TotallyLesMills.com, here is the BA 75 list!

1. Give Me Everything (Sunny Dee Remix) - Jason Born
2. Party Rock Anthem - Party Playaz feat. The Rocks
3. Freakin' Perfect - Flo Drive
4. Party Over Here - Dan Winter
5. Sweat - Duration Plus
6. Night Nurse - Studio 88
7. We No Speak Americano - Mario vs. Global
8. Fallin' (Barley Remix) - Breeze vs. Barley feat. Taya
9. Fading Like A Flower (Sonitus & Daniel P. Remix Edit) - Vegas Crashers
10. The Edge Of Glory - Southern Light
11. Own This Club - DJ Marc
12. Telling The World - Logan S.

BodyAttack 75 Sizzler

It’s time to Give Me Everything with BODYATTACK 75! This release is driven by music that’s high-energy, fun and inspiring – just like BODYATTACK!

Track 2 sees the debut of a new move, the Running Man. This is a first for BODYATTACK and it will leave you with a big smile on your face while your body finishes warming up, getting you ready for the high-intensity moves that are about to hit!

You’ll be Freakin’ Perfect in Track 3 as you let your heart rate peak with a BODYATTACK favourite, the Superman! Couple this move with some Jumping Jacks and your body won’t know where to send the blood – to your arms or your legs!

It’s time for intense Lunges now, and your opportunity to change the shape of your legs. There are options if you need to take things down a notch – we want everyone to do whatever it takes to make it to the end of the class, that’s all! Fitness is something you earn.

The Walking Burpee makes a return this release, this time joined by Bottom Half Push-ups to make one killer combo to condition your whole body as you complete this strength training sequence. We can promise that you will Sweat through this whole track, just like the song says!

If you love baseball, you’ll love Track 7. This track is sports agility training at its most intense and whether you’re a baseball novice or not, you’ll be running to bases, picking up balls and throwing them like you’re a professional in no time.

There will be no Fading Like A Flower in Track 8 as you experience a final boost of high-intensity interval training that will help you increase your fitness dramatically. Sprint as fast as you can at the end of the track – the energy of the group will help motivate you, as will the fact that you’re on the stretch to home base and the awesome conditioning tracks that await you. You’ll be onThe Edge Of Glory before you know it!

BodyAttack 75 Poster

Thanks to Glen, here is the Attack 75 poster! And a special congrats to Glen, as he's also IN the poster :)

Hopefully this means tracklists to follow...

Catching Up: Attack 73, 74, Education and other happenings...

Kia Ora everyone!

I am indeed still alive... and I appreciate all of the words of encouragement you've all provided during this silent period. There has been much to talk about. Every time I'd sit down to write a post, something would come up... and it would end up half written again. I used to write quite a bit from work, and lately my job functions have changed and I no longer have the downtime I used to.

Life is crazy, but the good part of this is that I've been spending a lot of free time teaching and team teaching. Since this blog really wouldn't be in existence without the program, I can't help but be somewhat grateful that I've had less energy to devote to it, because I've been devoting said energy into teaching!

Now then, excuses over. Let's get into some things I've been wanting to discuss:

BODYATTACK 73

Yikes... This release took me on an emotional roller coaster. Although this post will not serve as my official review of the release, I am going to say a few things along the lines of a review. First of all, my expectations for this release were pretty high. The reason I say this is because Glen Stollery had attended the filming of the masterclass and talked about how amazing and difficult it was. Obviously, we all have different opinions/views on what makes a particular release fly (or, in some cases fall), but I trust Glen's opinion on things. He's extremely level headed and writes very honest/fair reviews on BodyCombat, so I had no reason to doubt him and was very excited to get my releases and see what had him "breathing out of his arse" as I believe he put it. :)

So I get the release. First of all, I had learned in the interim that Lisa was not presenting in the masterclass due to being ill post-Hunter. That in and of itself is incredibly disappointing. Lisa is like my own personal hero/cheerleader and I look forward to my quarterly Attack class with her. Her voice motivates me to try harder, push further, and just strive for greatness. It was an immediate bummer that I knew she wasn't presenting. And I'd also be lying if I said that who and how a release is a presented did not affect my opinion. I was less than thrilled about the presentation of 73, but will save further comments for the review.

With that said, I pretty much despised 73 right from the first time listening to it up until about 5 classes into launch. I had started 3 separate blog posts on the release, including a scathing short review, a post that was going to discuss "What to do when you hate a song/release" (which I still intend to post), and one that was going to ask for feedback on whether or not someone has ever just skipped parts of a release or an entire release altogether. Yes, I disliked it that much. It didn't help that my club hosted a module on that release, which meant that all the trainee instructors were prepping for videos and had to teach it over and over and over again...

My problems with the release had very little to do with choreography and largely to do with the music. This is where the conflict with me arises. Because I will be the first to admit that everyone's tastes are different, and what I like and dislike shouldn't exclusively dictate what I teach, because there will be other tracks in the body of material that other participants will be drawn to. Choreographically, there were some innovations in 73 that we haven't seen before, and I always appreciate that. Track 9 was tough, featuring plyos for the first time in 7 releases. I also admit that a large part of my initial opinion of a release has to do with how I feel about tracks 1,9,12. If I don't like 2 of the 3, odds are I will write off the release as a whole. Long story short, I have learned to love half of the release. I will discuss this in detail in my review, which will be coming soon.

But the other half of this conflict is that I know the Attack community at large (especially those of us who have either been around long enough, or somehow otherwise experienced the late 40s and 50s releases) cannot stand 73 and are concerned with where the past few releases have been taking us. The music has swayed MUCH more to the techno side, lyrics have taken a back burner to heavy beats and synthesizers, and we haven't had an original artist in several quarters now. This is aggravating in and of itself... and I know what you're all going to say. The whole PPCA thing is very much at fault for this. It's still aggravating, and I'd be lying if I hadn't shot a few choiced four letter words in Australia's direction (at the PPCA, not at them in general :) ).

But yes. Due to the music choices, as well as the training-dictated repetitions of 73, it has been largely shelved for the immediate future. I have more to say about all of this, but will let it rest for now and move on to other topics...

BODYATTACK 74

Unlike 73, I hadn't heard much about 74 prior to getting the release. I knew Brent McLemore and Amy Styles were back, both of whom I cannot say enough good things about. I also knew Lisa was back, which was very exciting. And once I saw the playlist, I was quite encouraged. I already knew and loved 5 of the songs. Granted, Attack uses remixes, but still. There are times when the playlists come out and I've never heard of the vast majority of the release. So this was encouraging. The time came, and I popped the DVD into the player.

YES!!! Good stuff. I am quite excited about 74, save a few songs. One thing that immediately sticks out to me is that it's HARD. We tend to say this about every release, but I've done the release myself now, and tracks 4,5,7,9,and abs are all amongst the most challenging of their slots. This one will take some practice for me to be ready to teach.

Now I'll give you a sneak preview, as well as my initial reaction, track by track:

1. Warmup - The grapevine is back, squat taps are still around which I love. I don't like the song and it's too fast for a warmup in my opinion. We need to start a little slower and build more gradually.
2. Mixed Impact - I like the song. Heel digs are back for the first time since 66, which I love. Another great innovative combo in this one. People are complaining about the ending of the track, I like it.
3. Aerobic - Like the new variations of choreography, hate the song. Features a run towards the stage, turn around and run back.
4. Plyometric - LOVE LOVE LOVE!!! The song is perfect, the moves are perfect, it's the perfect combination and a perfect fit for a track 4. Combo of plyos and squat jumps. It is HARD. I was not able to do the entire track high when I did it the first time. There is virtually no recovery time either. But if I hadn't already written my top 10 plyo tracks, this one would be on it.
5. Upper Body Conditioning - Another great track!!! Features a walking burpee that we've never seen before. I was able to successfully execute every walking burpee, but was not able to put the focus on the pushups that I wanted to. It's more cardio then usual for an upper body track, and I can understand why people would worry about teaching it on a wood floor. It will need to be modified and/or heavily optioned based on the class participants.
6. Running - Dull and boring. Don't like the song. Too repetitive, and the new "sprint" moves don't really work.
7. Agility - Snow sports based. Although I know some people on the forums are bitching that this isn't a mainstream sport, I personally take the opposite view. Attack isn't dying anytime soon, so unless you want nothing but basketball, soccer, and volleyball moves for the rest of our lives, I can appreciate the diversity of the sports. There is a Combat-inspired snowboard move that is basically the same as a decoy. I like this one, but again, VERY challenging. The song is funky, but appropriately so.
8. Interval - There has been a lot of discussion about the flatness of the last few interval tracks. I was really excited when I saw the song being used here, but I have to say, the remix used kinda ruins it. It's quite a bit like 67, where you get the same 2 lines of the song over and over, layered between sections of instrumental techno music. It's not terrible, but not great either. This song has been used in a previous Attack release (pre the format change, but still), and instructors who have been around that long WILL argue that the older version is better. I can't say I disagree. Lisa has told us directly that the choreography for track 8's will never change much, and the small variations we do see don't make up for the crappy version of the song.
9. Power - I very much like this one, and it will be a new challenge track for me. Some have compared it to 66 for difficulty. I would say it is difficult in different ways then 66. Where 66 features sections of explosive power like tuck jumps and plyos, this one is more about endurance. For example, there are no tuck jumps or plyos, but there are really no recoveries either. I was reminded of Proud Mary from 70 when I did this track in terms of the moves and combos used (lots of jacks, high knees, drop squats), but the verses are slightly longer. LYRICS ARE BACK!!! Hallelujah!!! I do not like that the newer track 9's are using fast sprint endings, and hope that this goes away soon.
10. Lower Body Conditioning - My favorite song of the release. So much so that it's threatening to dethrone Down from 69 as my favorite stand-alone leg track. There's a variation on the lunge here where you tap back to the side to engage the glutes... I appreciate this a LOT being a tall person. A fairly standard leg track that's not too complicated, but different enough and a great song.
11. Core Conditioning - Great song. The track will kill me. It has a side crunch... yes, a side crunch as in you are on your side and crunch one leg in and balance on one arm... not that coordinated here.
12. Cooldown - Don't like the song. We were due for this, since I loved 71,72,73's... Cooldowns are hard for me in their own right, as whenever I learn a new one I immediately forget the old one I'd learned. So I will save further commentary until I've actually learned this one.

Overall this is a challenge release, the likes of which we haven't really seen since 66. I'm grateful I didn't have to module on either one.

Hopefully that's enough to keep you interested. I've already learned half the release and we are still 3 weeks out from launch. I learned most of 73 the week before we launched. That alone should tell you my difference in opinions. :) Now a few comments on what has become a sore subject for me:

QUARTERLY EVENTS & EDUCATION SESSIONS

DISCLAIMER: I don't mean to be a naysayer here... truly I don't. As those of you who've been reading my blog know, I have worked behind the scenes at a quarterly and have a HUGE respect and appreciation for the folks at LM and all the hard work they do to put these together. It is not easy... They virtually get no rest for the day or two prior to them, and put in 20 hour days to pull them off.

It's also possible that what I'm about to say is exclusive to the United States. I have decided that I'm going to BLAH about this somehow... I haven't decided what form yet, but somehow I will. I'm not one to just bitch about something without looking for solutions (aside from a particular track or release, but that's because there's basically nothing I can to do change those).

Quarterlies have, in my opinion, basically boiled down into nothing more than a full day of participating in classes with a large cover charge and severe dehydration. In other words, I pay $800.00 to fly somewhere and participate in a few classes. That's it. It's a bit discouraging to me to know that I'm not really missing out on much by not going to one, yet so much emphasis is placed on them by the upper ups at LM. And it's not that I'm not willing to pay when I can afford it. I've been to 2 quarterlies and an AIM this year. But honestly, I don't get much for my investment when it comes to quarterlies. The education sessions aren't really education. They are more "this is what we've done, this is what is coming up". I want more. I think that what they are teaching in AIMs should be sampled and taught at the education sessions at quarterlies. I also think that the education sessions should be done differently. I get a sense that the trainers are given a wide range of freedom on what to do in their sessions. I think the PD or someone else in such a position in New Zealand (or the program coach) should write the entire education session and the trainer should deliver it, so that the education being delivered across the world is universal. I also think the quality needs to be higher. I don't usually come away from these feeling like I've learned much which I can apply to my teaching. When it's a PD from New Zealand the session usually turns into a celebrity interview/Q&A that you might read in a magazine with things such as favorite songs, favorite releases, embarrassing stories from the past, etc...

I will be the first to admit that the energy that the presenting teams and PDs from New Zealand have is contagious and phenomenal. This is why I was willing to pay to fly to Orlando and take AIM from Lisa herself. The things I learned in AIM were true education. We did drill sessions on moves from the class, we talked about the essence of the program and how to teach Attack in the essence of Attack... all of which is extremely helpful and applicable. Quarterlies don't allow time for this. They have to take 10-11 hours just to get through all of the masterclasses. Now don't hate me, but I don't enjoy any of the other formats as much as Attack. I don't really have a desire to take a Jam masterclass even if it's taught by Gandalf, nor do I love RPM enough to take it from Glen. These just aren't my thing. I think the time at quarterlies would be better served by running mini AIMs for each format simultaneously, where you do the masterclass, but you then do specific education for the format, similar to an AIM or training module. Because honestly I'm not willing to pay such huge amounts of money anymore just to go take Attack from Lisa. I will do this for Attack 80 next year when I fly to New Zealand, but quarterlies need to be more beneficial. I can take a Pump class from Glen in my own living room every quarter... I want to learn and develop. And if LM is marketing quarterlies as a tool to help achieve this, then that's what they need to deliver. Especially when they are taking forever to release AIM 2. (I feel frustrated when my career future is in the hands of others and they are stagnant).

Similarly, the education sessions on the DVDs have also suffered. Lately I've been watching a lot of older releases from the early-mid 50s. My rule is I can't watch a masterclass until I watch the education session once. There were some FANTASTIC education sessions during this period which followed all of what I just got through describing I'd like to see. Now they are all generic and the concepts aren't always applicable. You can spend an hour describing the scientific benefits of core strength to me, but I won't be able to apply enough of this to make me a better teacher, and I'm not a biology major so yeah.

I don't mean to just bitch endlessly. As I've said, I plan to rewrite this into a BLAH with recommendations and forward it on, but it has been weighing on me for the past 2 months, since I've been solicited nonstop on every platform including my Facebook on how important and great these quarterlies are, and I just don't agree entirely. I'd love to hear your guys' thoughts.

Well, that's it for now. I have MUCH more to say, but I've got some other things to do tonight and gotta run! I hope you are all enjoying the new stuff, and ANYONE with any info on Attack 75, shoot it my way!!! Also, please give me any feedback you have on what you want to hear! I really do want to get back to doing this more regularly.

Kia Kaha!

BodyAttack 74 Full Sizzler

Energy, passion, drive and challenge - BODYATTACK™ 74 has it all!

You’ve got 60 minutes to get a sweat up, to give your body and mind a great workout, and to prepare for the Life Of A Superstar.

A full-on Aerobic track will have you reaching higher and dropping deeper to get the heart pounding. If you need them, the low-impact options are always there to fall back on.

Your legs get an examination with an awesome Lunges/Squats power combo that really loads your legs and guarantees fast results.

As the spotlight switches to your upper body, Walking Burpees are an exciting new feature that will shape arms and shoulders like nothing else - except maybe a million Tricep Pushups.

You sure weren’t Born This Way, but you’re on the ‘right track’ to a better you!

The Running track continues the sporting theme of this release. Drive out of the blocks with Sprint Starts - no false starts now.

If you’re heading into winter, here’s a chance to prepare for the mountain. Snowboarding drills will develop leg strength, while side-to-side skiing moves will test lateral agility and speed for zipping down the slopes.

Interval training gets you gasping again before reaching a second peak in the Power track. You’ll feel the Grenade go off in your chest - kaboom!

Lower body conditioning helps maximize your performance in all other BODYATTACK™ exercises and as the music takes you Higher, you’ll need to sink lower into your work.

Then, you’re On The Floor, but it’s not a dance floor. Instead, we attack your core with Leg Extensions, Side Planks and Crunches, before allowing you to reflect on your achievements of the past hour.

Well done, team!