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Les Mills: BodyAttack 77 - Master Class Choreography Notesl VERIFIED


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How to Master the Moves of BodyAttack 77


BodyAttack is a high-energy fitness class that combines aerobic movements with strength and stabilization exercises. It is designed to challenge your whole body and improve your cardio fitness, agility, coordination and endurance. BodyAttack 77 is the latest release from Les Mills, featuring 11 tracks of upbeat music and dynamic choreography. In this article, we will go over the main moves of each track and give you some tips on how to perform them correctly and safely.


Track 1: Warmup


The warmup track is meant to prepare your body and mind for the workout ahead. It introduces some of the basic moves that you will encounter later in the class, such as jacks, squats, lunges, push-ups and mountain climbers. The key points to remember are:


Keep your core engaged and your posture upright throughout the track.


Move with the rhythm of the music and follow the instructor's cues.


Start with small ranges of motion and gradually increase them as you warm up.


Breathe deeply and evenly.


Track 2: Mixed Impact


The mixed impact track is where the intensity starts to build up. It involves a combination of low-impact and high-impact moves that challenge your cardiovascular system and your lower body muscles. Some of the moves include:


Step touch: A simple side-to-side step with a touch of the foot on the floor. You can add some arm movements to increase the energy.


Grapevine: A four-step sequence that goes side, behind, side, together. You can add a knee lift or a hop at the end for more challenge.


Ski jump: A lateral jump from one foot to the other, landing softly on the balls of your feet. You can swing your arms in front of you for momentum.


Power knee: A high knee lift with a powerful push off the supporting leg. You can drive your opposite arm up for balance and coordination.


The key points to remember are:


Land lightly on your feet and absorb the impact with your knees and ankles.


Keep your chest lifted and your shoulders relaxed.


Use your arms to help you with speed and power.


Modify the moves according to your fitness level and preference. You can choose to do low-impact or high-impact versions of each move.


Track 3: Aerobic


The aerobic track is designed to elevate your heart rate and burn calories. It consists of simple but effective moves that work your whole body and make you sweat. Some of the moves include:


Jog: A basic running motion on the spot or around the room. You can pump your arms for more intensity.


Jack: A jumping jack motion where you jump your feet out and in while raising and lowering your arms. You can vary the speed and direction of your jacks.


Lunge: A step forward or backward with one leg, bending both knees at 90 degrees. You can add a twist or a jump for more challenge.


Burpee: A four-part move that goes from standing to squatting to plank to jumping up. You can modify it by stepping instead of jumping or by omitting the push-up.


The key points to remember are:


Maintain a steady pace and breathe rhythmically.


Keep your core tight and your back straight throughout the track.


Focus on quality rather than quantity of movement.


Have fun and enjoy the music! 9160f4acd4






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