Seven BODYCOMBAT Moves to Know Before Your First Class

Get comfortable with your kicks and punches before you try out your first Les Mills BODYCOMBAT class.

You’ve danced and pumped and grooved—but what about fighting your way to fitness? (Don’t worry, we’re not talking anything violent.)

Les Mills BODYCOMBAT is a high-energy martial-arts inspired workout class that allows you to kick and punch your way to a healthier, sleeker you (no punching bag necessary). In fact, the core training in a BODYCOMBAT class is equivalent to doing 1700 crunches—only a whole lot more fun.

Never taken a boxing, kickboxing or martial arts class before? Not sure if BODYCOMBAT is for you? No sweat. Here are seven basic moves to familiarize yourself with before you step foot in a classroom so you’re comfortable and ready to go. Get ready to release your stress and feel more confident in yourself with BODYCOMBAT!

UPPER BODY

Uppercut

• Bring your feet shoulder-width apart, and stagger your right foot forward, left foot back. Start with your fists up by your cheekbones.
• Bend through your knees, crunch down, twist your right side forward and keep your left fist by your face. As you begin to come up, bring your right fist out and up toward your imaginary opponent’s chin; maintain your left fist at your face (your boxing guard).
• Your fists should be at forty-five degree angles from your shoulder, elbows bent, as you strike.
• Repeat on opposite side with your left fist and left foot forward.

Jab-cross

• Bring your feet shoulder-width apart, and stagger your right foot forward, left foot back. Start with your fists up by your cheekbones.
• Jab your right hand forward, in a straight line, as you twist the right side of your body forward. Then, draw your fist back quickly as you punch your left fist forward across your body (cross). Make sure to twist the left side of your body into the strike by releasing your left heel and bringing your left shoulder across. (Think 1-2 timing.)
• Repeat on opposite side with left leg forward, jabbing with your left fist.

Hook

• Standing with your feet a little wider than shoulder-width apart, stagger your right foot forward and keep your knees soft. Release your forward heel.
• Bring your hands up into fists near your chin (boxing guard).
• Keep your fists at jaw level. Reach your right fist out and bring your right arm to a 90-degree angle as you punch to the midline. Release your right heel to turn your whole body into the hit (aim jaw level). Bring your right fist back to your face and reset your feet to return to position.
• Repeat on opposite side with your left fist and left leg forward.

LOWER BODY

Knee-strike

• Bring your feet to shoulder-width distance apart.
• Drive your right knee up toward your chest, keeping your heel close to your bottom, and lean back slightly.
• Reach your hands up together and pull them down diagonally across your body to meet the hip bone on the striking (right) side.
• Repeat on opposite side with left leg.

Front kick

• Bring your feet to a little wider than shoulder-width distance apart.
• Bring your hands up in fists in front of your chest.
• Shift your weight into your left leg as you lean back and draw your right knee up, heel close to butt.
• Extend the right leg to kick in front of you at hip height, keeping the ball of your foot out, like you’re kicking a wall with the ball of the foot.
• Return your heel back to the butt before coming back to standing and repeat on opposite side.

Side kick

• Start with your feet slightly wider than shoulder-width apart, hands in fists up by your chest.
• Lean to your left side as you balance on your left leg (toes turned out slightly and a soft bend at the knee), lift your right knee up and across your torso.
• Flex the right foot, keep your foot parallel to the floor with your heel lifted higher than the toes, and kick your right foot out to your right side.
• Return to standing and repeat on opposite side.

Back kick

• Standing with your feet slightly more than shoulder-width apart, stagger your right leg forward.
• Hands come to fists at your chest.
• Lean forward, keep hips square to front, look behind you, and lift your left knee up with heel close to butt.
• Send your left foot back as you kick toward the back wall, balancing on your right leg.
• Keep your left foot flexed as you kick (toes down, heel up) and the kick at hip-height.
• Return your left foot back to your butt and come back to standing.
• Stagger left leg slightly forward and repeat on opposite side.

Click here for more info on BODYCOMBAT.

Photo credit: Courtesy of Les Mills