BodyCombat is a high-energy cardiovascular class that combines moves from a range of martial arts disciplines.

 

The class not only increases your fat -burning potential, but it also improves muscle coordination, strength, flexibilty and agility.  

 

 

 

The most important thing to wear is comfortable workout attire.

 

Most people wear track pants, shorts and T-shirts. Most importantly, be free to move and comfortable to sweat. Typically, with martial arts based workouts a looser pant is recommended due to the kicking nature of the class.  

 

There is a lot of lateral movement in BodyCombat, so cross training shoes are recommended as they provide the necessary lateral support.  

 

 

 

Bring your energy, a towel and a water bottle.

 

Some participants eventually purchase some kind of lightweight boxing glove. There is no contact involved, but gloves give people a feeling of authenticity by holding the wrist and fist in the correct position. Gloves are by no means essential, rather a personal choice.  

 

 

Arrive 15 Minutes Before Class

 

It is important to arrive 15 minutes before classes to meet the instructor. During these 15 minutes the instructor will ensure that you are comfortable during your first class and answer any questions you may have.

 

The instructor will ask you such questions as: Have you ever exercised? Have you participated in group fitness? Do you have any injuries or problems that might affect your ability to participate in the class? How you can expect to feel...

 

 

It is perfectly normal to feel apprehensive and nervous before your first BodyCombat class.

 

Typically, adults do not like to be "new" at something and have high expectations for their first performance. It is especially important in BodyCombat to acknowledge that you may feel like a fish out of water at first.

 

Most people have never punched or kicked before.   

 

Based on consumer research, BodyCombat has been rated one of the most exciting classes to experience once individuals gave themselves a chance to "get into it".  

 

However, remember BodyCombat can also have a slightly steeper learning curve than some programs, like BodyPump. It is important to remember that everyone in the class-even the instructor-did their first BodyCombat class at one time or another.

 

It is crucial that you try to avoid making the decision about continuing BodyCombat until you have tried 3-4 classes.  

 

 

During Class   

 

Time will fly! You might experience mixed emotions. You will probably feel excited and apprehensive at the same time.

 

Just go with it. Remind yourself that you are new and that you have to start somewhere. It might seem like the class is moving a little faster that you like, but that is only because the terminology and movements are somewhat unfamiliar.

 

With each class, you will become a little more comfortable, and you will notice how much your arms are working.  

 

 

After Class  

 

You will be excited to get your first class under your belt, and will hopefully be looking forward to your next class.

 

It is important to know that you will be sore. With any new workout or at the start of any exercise program, you experience muscle soreness. This is due to the unaccustomed demand being placed on your muscles. Muscle soreness, in simple terms, is your body adapting to a new experience.

 

Extreme muscle soreness can easily turn you off exercise.

 

For this reason, it is crucial to gradually build up your workouts. There will be nothing gained by trying to perform at the level of a world-class athlete right from the start.  

 

Everyone is different in terms of where they experience the most muscle soreness. It really depends on what exercises you have done in the past. Often times, people are the most sore on the second day after the exercise.   

 

If you experience anything that seems like an injury, rather that a muscle soreness, please consult the instructor after the class. It may be a technique error, or if it is a pre-existing condition, the instructor can help you with an alternate exercise.    BodyCombat participants feel soreness mostly in their upper body, particularly in the back and shoulders, and sometimes in the hamstrings and calves.   

 

 

 

Being a cardio class, BodyCombat can be done as much as you like. It is important, however, that you gradually build a regular class schedule. During your first four weeks, we recommend you do no more that three BodyCombat classes per week.  

 

 

Where to stand

 

The best place to stand is within clear view of the instructor. It is not necessary to be at the front, but try to be in the center of the room.

 

It is important to avoid mirrors and to concentrate on the instructor. he or she is the best source of visual technique information. Mirrors are distracting and sometimes relay unnecessay information.

 

Mirrors might tell you that you look silly doing the moves, even though you might really be having fun. So please ignore them!  

 

 

 

BodyCombat does not require any equipment. So, just bring yourself!  

 

 

How to approach your first three classes

 

It is good to attend your first couple of classes with the simple objective of learning the movements,the class format and the basic terminology used.

 

Try not to concentrate so much on the quality of the workout, that will come later as you become more familiar with the movements.

 

In your first three classes, simply concentrate on the names and objectives of the moves. Foot placement is one of the key things to learn so that you kick safely. Eventually, you will start to concentrate on target zones and focus on your aim punching and kicking.

 

You will soon feel like Rocky!  

 

 

 

Remember to talk to the instructor after class.

 

For example, let him know how you felt and if anything was particularly challenging for you. The instructor will then make recommendations for your next class.

 

Most of all have fun during your first BODYCOMBAT experience!