Beruflich Dokumente
Kultur Dokumente
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
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
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
HEY INSTRUCTORS
2 counts up 8 counts up
4:40 Instr / (Synth) 12x8 B2 JUMPING JACK & RUN F&B COMBO 3x
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
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
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.
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
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)
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!
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
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
3:11 Ref / Near a tree 12x8 A1 Drop Squat or Burpee & Side Lunge Combo 16 6x
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!
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
3:11 Ref / Near a tree 12x8 A1 Drop Squat or Burpee & Side Lunge Combo 16 6x
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
3
beat)
3:32 V3 / So right 30x8 REPEAT SEQUENCES A, B, D, C & C1
now
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
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.
1 0:51 Instr / (Upbeat) 8x8 C1 HIGH KNEE RUN & SPRINT COMBO
High Knee Run F. RA 8
2x
2 3:32 Instr / (Upbeat) 8x8 F1 HIGH KNEE RUN & AIR JACK OR TUCK JUMP
COMBO
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
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!
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
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