BodyAttack

The structure of a BodyAttack class never changes, although various tracks may be skipped to shorten the workout to either a 45 or 30 minute workout.

There are two blocks of work, which both have one cardio peak each. Block One starting with a warm up, and peaks with a plyometrics track, Block Two starts with a circular running track and peaks with a power track. You will be reaching near maximum heart rates during these two peak tracks, especially during the power track.

BodyAttack originally had a track list consisting of 12 tracks, but shortened it to 11 in 2014 with BodyAttack 87. Instead of completely erasing one track, the Upper Body Conditioning and Lower Body Conditioning tracks merged into one track combining them both.

Instructors must use one of the formats provided by Les Mills. Changing the order or format of tracks is not allowed.

55 Minute Format

• Track 1, Warmup. The focus is on warming up the body for the rest of the workout.
• Track 2, Mixed Impact. This track focuses on getting your legs ready for jumping and getting the heart rate up.
• Track 3, Aerobics. This track uses big, aerobic movements such as jumping jacks and single knees, to further increase the heart rate.
• Track 4, Plyometric. First cardio peak of the class with big, explosive movements such as plyometric lunges, jump squats, burpees and skaters.
• Track 5, Athletic Strength. A combination of conditioning and strength moves such as pushups, tricep pushups, squats and lunges to condition the entire body.
• Track 6, Running. With a focus on athletic movements to improve running motion, participants also run around the room to bring the heart rate back up.
• Track 7, Agility. This track is designed for speed and agility work. Typical moves include ladder runs, side bounces and forward sprints.
• Track 8, Interval. This track uses big movements, such as kicks, side flicks and running to get the heart rate up and then lighter moves to bring the pulse back down for each interval.
• Track 9, Power. The second cardio peak, often including high knees, burpees, jumping jacks and other plyometric moves.
• Track 10, Core. This track targets the entire core (abs, back and posterior muscles) frequently utilizing crunches and variations on planks and hovers.
• Track 11, Cooldown. This track is focussed on bringing the stretching and bringing the heart rate down.

45 Minute Format, Option 1

• Track 1, Warmup.
• Track 2, Mixed Impact.
• Track 4, Plyometric.
• Track 5, Athletic Strength.
• Track 6, Running.
• Track 7, Agility.
• Track 9, Power.
• Track 10, Core.
• Track 11, Cooldown.

45 Minute Format, Option 2

• Track 1, Warmup.
• Track 2, Mixed Impact.
• Track 4, Plyometric.
• Track 5, Athletic Strength.
• Track 7, Agility.
• Track 8, Interval.
• Track 9, Power.
• Track 10, Core.
• Track 11, Cooldown.

30 Minute Format

• Track 1, Warmup.
• Track 2, Mixed Impact.
• Track 4, Plyometric.
• Track 7, Agility.
• Track 9, Power.
• Express 5, Athletic Strength.

Few published studies have investigated the BodyAttack program scientifically. One study investigated the energy expenditure and oxygen consumption of three male and three female participants (mostly instructors) during a typical 55-minute BodyAttack class, undertaken in a controlled laboratory setting. Average energy expenditure was 660kcal for the male participants and 602kcal for the female participants.[5]