BodyAttack

BodyAttack is a commercial group-fitness aerobics program including some sports-derived movements, aimed primarily at developing cardiovascular fitness. The program is created and distributed by Les Mills International, with music and movements varied every few months.^[1] In the UK it is offered at around 1,300 health and fitness facilities, approximately one fifth of such facilities in the country.^[2] It consists of a standardized class that is either 55 minutes or 45 minutes in length, led by an instructor who leads participants through various exercises to a contemporary music soundtrack. Like BodyPump and other Les Mills programs, the movements, exercises and music are standardized for all instructors, with the company releasing a new program every three months.^[3] As with most aerobics classes, the aim is to develop numerous domains of physical fitness, particularly cardiovascular fitness and stamina.

The structure

The structure of a BodyAttack class never changes, although various tracks may be sidelined 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'll be reaching near maximum heart rates during these two peak tracks, especially during the power track.

The format

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

• Track 1, Warm up. Here you will be getting all of your body warmed up. With a focus on all three dimensions in BodyAttack (Sports, Aerobics and Strength), you'll see various exercises here.
• Track 2, Mixed Impact. This track focuses on getting your legs ready for jumping, we do gallops and step curls to load the leg muscles, and getting the heart rate up a little more.
• Track 3, Aerobics (Only in the 55 minute format). This track uses big, aerobic movements such as jacks and single knees to really get the heart rate up, as well as breaking a sweat.
• Track 4, Plyometrics. First peak of the class. In this track, focus is on big, explosive movements such as lunges, squats, burpees and skaters. During this track you'll be at your near max heart rate.
• Track 5, Athletic Strength. (Shortened and moved to the very end in 30 minute format). Combining pushups, tricep pushups, squats and lunges to strengthen our entire body.
• Track 6, Running (Only in the 55 and 45 minute format). During this track, participants will be running around the room to get the cardio work back up. A shorter strength portion is often in here too.
• Track 7, Agility. This track is designed to make participants move faster. Ladder runs, side bounces and forward sprints are common moves in this track.
• Track 8, Interval (Only in the 55 minute format). This track uses big movements, such as kicks, flicks and running to get our heart rate up. During the sets, lighter moves takes the pulse back down.
• Track 9, Power. This is the biggest peak in a BodyAttack class. High knees, burpees, jacks and jumping are common moves. The purpose is to challenge our durability and to load the legs.
• Track 10, Core (Not in the 30 minute format). This track targets the core, (abs, back and posterior muscles), back lifts, crunches and hovers are usually all in this track.
• Track 11, Cool down. A track to relax and do a lighter stretch.

Research

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.^[4]

References