BODYATTACK – The sports-inspired cardio workout for building strength and stamina!

What is BODYATTACK?

This high-energy interval training class combines athletic aerobic movements with strength and
stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their
fitness goals – from the weekend athlete to the hard-core competitor!

What do I need to bring?

• A good pair of shoes for foot stability.
• Dress in comfortable clothes and bring a towel and water bottle.

How fit do I need to be?

BODYATTACK is for anyone who is moderately fi t.
The moves are simple so you don’t need to be especially
well co-ordinated.

How often should I take a class?

Have a rest day between classes. For best results, try and
attend three BODYATTACK classes a week.

Describe a Typical Class:

BODYATTACK is designed around a 55-minute two-peak format with 11 music tracks. Each track has a different exercise focus to challenge your cardio fitness and stamina.

1. Warmup - The focus in the opening track is on big, simple aerobic moves to
   get the body warm.
2. Mixed impact - This track will take you through an increasing range of moves and
   footstrikes, preparing the body for the aerobic action ahead.
3. Aerobic - Step up the intensity and range of movement and get into your
   personal training ‘zone’ ahead of the peak track to follow.
4. Plyometric - This is where the class hits its fi rst intensity peak, putting the body
   under load through quick-fi re plyometric exercises often used in sports training.
5. Upper body conditioning - Time to bring the heart rate down, recover and build strength. The focus here is on shoulders, chest, triceps and core conditioning work for toning and shaping the upper body.
6. Running - Loosen up again with some free and patterned running and get
   the legs ready to fi re again.
7. Agility - Test your speed and agility with a big mix of moves and have fun
   with some class interaction.
8. Interval - Challenge your cardio systems with a series of work-recovery
   blocks.
9. Power - The fi nal peak where you dig deep and push through powerful
   moves for maximum effort.
10. Lower body conditioning - Time to recover the heart rate while conditioning the lower body for great shape, condition and tone.
11. Cooldown - Congratulations, you made it. Time to recover and stretch.