One of the classes I teach is Les Mills Body Combat. This was the class that made me want to become an instructor so I really enjoy teaching it and always encourage gym members to give it a go.
I do get that it can be a bit intimidating for new people the first time they come to class. The moves are fast and the terminology can be confusing! But it’s also great fun and punching a kicking the days frustrations away can be incredibly satisfying!
If you are thinking about trying a class for the first time but are nervous and unsure of what to expect here’s a few things that I hope will help ease those uncertainties and allow you to have a great first experience:
- It might sound obvious but tell the instructor you are new at the start- it will help you feel relaxed and they will be able to make sure you’re ok throughout the class and will make sure you have a good first experience.
- There are three formats of the class- an hour class (10 tracks so sometimes it will be shorter as the length of a track can vary depending on intensity), a 45 minute class and a 30 minute class. The tracks in the shorter (express) versions are selected to still ensure you get maximum benefits from the class despite the shorter time frame.
- Body Combat is mixed martial arts inspired. You will experience tracks based on a variety of martial arts throughout the class as well as incorporating some MMA (Mixed Martial Arts) training.
- Don’t worry it’s non – contact. You will be punching and kicking an imaginary opponent or bag (so the air really!)
- You don’t need any equipment – just you, your gym kit and trainers (and some water!)
- The moves are choreographed to the music but don’t worry if you aren’t great at following a beat at first- you will still be getting your heart rate up even if you don’t get every combination of moves straight away. Following the music and combinations will get easier and when you do nail that combo to the beat you feel amazing!
- You are mirroring the instructor’s movements. If they say right foot forward, they will put their left foot forward so if you imagine they are your reflection in a mirror and mirror their moves you will find you are soon putting your right foot forward without even having to think about it! Don’t worry if you new to group exercise we know this takes time to get used to!
- Once they press play the instructor will generally not pause the music unless you need time to grab a mat. This is to keep the heart rate and intensity of the workout high. That doesn’t mean you can’t take a break if you need one- listen to your own body – the instructor won’t mind, just come back in when you are ready.
- It is a tough cardio workout. You are going to burn calories. You will get out of breath- that’s ok it’s why you are there. If you need to take a break take one, grab some water and come back in when you are ready.
- There are always opportunities to work within your own personal limits. The instructor will give different options throughout the workout to either dial the intensity up or down. So if you don’t want to jump there will always be a move you can do instead that doesn’t involve jumping but still provides lots of benefit. Equally the instructor will be able to guide you in how to improve a move to increase the intensity if you are ready to challenge yourself a bit more.
- If you are new there is something called Smart Start. Effectively it means you are allowed to stay for a few tracks. When you feel like you have done enough you can leave (make sure you stretch before you leave the gym!) then each time you try the class, see if you can stay for one extra track until you can do the whole class. New exercise classes can be tough, we know that, but you don’t need to be put off from trying them because you aren’t sure you are ready for a full class yet.
- There is a lot of terminology that may be unfamiliar – jab cross, uppercut, hook, roundhouse kick etc. It might take a while to remember what each move is but don’t worry you can watch the instructor throughout and over time you will start to take on board what each strike is so you can react quickly to cues.
- When you strike imagine your opponent is your height! The instructor will tell you which body part to aim for with each strike – if you imagine the opponent is your height you will get the most effective workout. Possible.
- It doesn’t matter if you can’t get your leg to head height when you kick (I certainly can’t!)! You will probably find as you attend more often your kicks will get higher, but the range of your kick will have a lot to do with your flexibility so don’t worry if you can’t kick as high as the person next to you – work within your own range of movement and just challenge yourself to kick a bit higher as time goes on.
- If you have done martial arts training some of the moves may feel ‘wrong’. Some of the moves in Body Combat are modified to ensure they are safe and effective for a group exercise environment. It’s a martial arts inspired class – not a martial arts class.
- Combat is an amazing core class. All the moves involve massive work through your core and your instructor will coach you how to effectively work the core throughout the class. So as well as burning lots of calories and increasing your CV fitness you will also find the workout does great things for your waist.
- If you have a question about a move, go and chat to the instructor at the end of the class. We generally love talking to people and want you to get the most out of the class. If you aren’t sure if you are feeling a move ‘in the right place’ ask and we can spend a few minutes on your technique to ensure the following week you are confident you are getting the most out of that move / track / strike / kick.
- Instructors get a new track list every three months- at which point they will teach this in it’s entirety for around 6 weeks. After that they will ‘mix’ older tracks into a playlist to keep it interesting for you and keep challenging your fitness levels until they get their next playlist. In other words – you won’t ever get bored.
- Finally- it’s an exercise class and it’s meant to be fun. Don’t worry if you struggle with a move or aren’t great at certain kick- ultimately it’s all about moving and having fun whilst doing it so try not to take yourself too seriously.
8 thoughts on “Body Combat for Beginners”
Best class ever! I discovered that class 4 years ago, I take it pretty much weekly!
It’s a great class isn’t it! It’s probably my favourite thing to teach 🙂
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Body Combat instructors are truly magical people! 🤗❤️ I live in Sacramento and go to 24 Hour Fitness…such nice instructors! I wish I could go on a Body Combat tour!!
By the way, track six is so confusing Hahaha
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I always feel like I’m around family at Body Combat class! 🤗
Track 6 of the current release is mind boggling 😂 but great for the legs and core once you can find the beat and your balance!
I am finally getting the hang of it!! 😂 At first I was like, “Which way do I go?! What hand do I touch back with?! Omg my legs hurt!” 😂 And it’s so fast!
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Your not alone – even most instructors thought that at first haha
😂😂😂😂 And once I finally get the hang of it, it will be time for a new release!
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