BODYCOMBAT®: Understanding the Workout, Benefits, and How to Prepare

What is body combat like?

BODYCOMBAT® is a high-energy, non-contact martial arts-inspired fitness class that combines moves from various disciplines like Karate, Boxing, Taekwondo, Tai Chi, and Muay Thai, choreographed to powerful music for a full-body workout.

Understanding BODYCOMBAT®: The Martial Arts-Inspired Workout

BODYCOMBAT®, a signature program developed by Les Mills, offers an exhilarating fusion of martial arts techniques performed to driving music. Unlike traditional martial arts, BODYCOMBAT® is entirely non-contact, focusing purely on fitness, coordination, and strength through a series of punches, kicks, blocks, and stances. Participants execute these movements in the air, allowing for a safe yet intense cardiovascular and full-body conditioning experience. It's designed to empower participants, providing a challenging workout that taps into primal instincts while refining physical prowess.

What to Expect in a Typical Class

A standard BODYCOMBAT® class typically runs for 55 minutes, led by a certified instructor who guides participants through a series of tracks, each with a specific focus and musical theme.

• Warm-Up: The class begins with a dynamic warm-up, gradually introducing foundational movements and preparing the body for the more intense sequences to come. This includes light cardio, joint mobility drills, and basic martial arts stances.
• Combat Rounds: The core of the class consists of several "combat rounds," each choreographed to a specific piece of music. These rounds alternate between different martial arts disciplines, incorporating:
  • Boxing: Jabs, crosses, hooks, uppercuts, and defensive blocks.
  • Karate/Taekwondo: Front kicks, side kicks, roundhouse kicks, knee strikes, and various hand strikes.
  • Muay Thai: Elbows and knee strikes, often combined with powerful rotations.
  • Tai Chi: Flowing, controlled movements that enhance balance and core stability. The intensity varies throughout these rounds, often incorporating peak efforts followed by brief recovery periods, mimicking a High-Intensity Interval Training (HIIT) format.
• Power Training: Specific tracks are dedicated to power, focusing on explosive movements and combinations that challenge muscular endurance and strength.
• Core Work: Towards the end of the main workout, a dedicated segment focuses on core strength, typically involving floor exercises like crunches, planks, and leg raises, essential for stability in striking movements.
• Cool-Down: The class concludes with a cool-down and stretching session, promoting flexibility and aiding in recovery.

Throughout the class, the instructor provides cues for proper form, modifications for different fitness levels, and motivation, ensuring a safe and effective workout for everyone. No equipment is required beyond comfortable workout attire and supportive athletic shoes.

The Core Benefits of BODYCOMBAT®

Engaging in BODYCOMBAT® offers a multitude of physical and mental benefits, making it a comprehensive fitness modality.

• Exceptional Cardiovascular Health: The continuous, high-intensity nature of the class significantly elevates heart rate, improving cardiorespiratory endurance, strengthening the heart, and enhancing lung capacity.
• Full-Body Muscular Engagement: Every major muscle group is engaged. Punches activate the chest, shoulders, triceps, and back, while kicks target the glutes, hamstrings, quadriceps, and calves. The dynamic movements also build functional strength.
• Enhanced Coordination and Agility: The intricate choreography and rapid transitions between movements sharpen motor skills, improve hand-eye coordination, and boost agility.
• Superior Core Strength and Stability: All strikes originate from the core. Constant engagement of the abdominal and back muscles is crucial for power generation and injury prevention, leading to a stronger, more stable trunk.
• Significant Calorie Expenditure: Due to its high intensity and full-body nature, BODYCOMBAT® is an excellent calorie burner, contributing effectively to weight management and fat loss.
• Stress Relief and Mental Empowerment: The physical exertion, combined with the cathartic release of striking movements, provides an effective outlet for stress. The sense of accomplishment and mastery of new skills can significantly boost confidence and mental well-being.
• Improved Bone Density: Weight-bearing exercises, especially those involving impact like jumping and landing, contribute to stronger bones, reducing the risk of osteoporosis.

Is BODYCOMBAT® Right For You?

BODYCOMBAT® is highly adaptable and can be beneficial for a wide range of individuals, from fitness novices to seasoned athletes.

• For Beginners: While intense, BODYCOMBAT® instructors offer modifications for every movement, allowing participants to control their intensity and gradually build fitness. Starting with fewer classes per week and focusing on mastering basic techniques is advisable.
• For Fitness Enthusiasts: Those seeking a challenging, dynamic, and engaging workout will find BODYCOMBAT® an excellent way to push their limits and cross-train.
• For Stress Relief: Individuals looking for a powerful physical outlet to release tension and improve mood will find the class incredibly satisfying.
• Considerations: As with any high-impact exercise, individuals with pre-existing joint issues (knees, hips, shoulders) or certain cardiovascular conditions should consult with a healthcare professional before participating. Listening to your body and utilizing modifications are key to a safe experience.

Preparing for Your First BODYCOMBAT® Class

To ensure a positive and effective first experience, consider the following:

• Appropriate Attire: Wear comfortable, breathable athletic clothing that allows for a full range of motion.
• Supportive Footwear: Cross-training or aerobic shoes that offer good ankle support and cushioning are ideal. Avoid running shoes that might lack lateral stability.
• Hydration: Bring a water bottle and stay well-hydrated before, during, and after class.
• Arrive Early: Arriving 10-15 minutes early allows you to introduce yourself to the instructor, familiarize yourself with the studio space, and find a good spot.
• Listen and Learn: Pay close attention to the instructor's cues for technique and modifications. Don't be afraid to ask questions.
• Pace Yourself: It's okay to take breaks or perform movements at a lower intensity, especially during your first few classes. Consistency and proper form are more important than keeping up with everyone else.

The Science Behind the Strikes

The efficacy of BODYCOMBAT® lies in its intelligent application of biomechanical principles and physiological responses. The rapid, multi-planar movements inherent in martial arts techniques engage muscles across multiple joints simultaneously, promoting functional strength and coordination. The intermittent nature of the class, with bursts of high intensity followed by brief recovery, leverages the benefits of High-Intensity Interval Training (HIIT), leading to significant improvements in aerobic and anaerobic fitness, and an elevated post-exercise oxygen consumption (EPOC), or "afterburn," which contributes to increased calorie expenditure even after the workout is complete. The focus on core engagement throughout every punch and kick ensures that the power generated is transferred efficiently, strengthening the kinetic chain and reducing the risk of injury.