Group Fitness Feature: Body Attack

A Beginner Guide To Body Attack

Body Attack is high impact aerobic exercise set to music. Body Attack is safe to do for all ages and fitness levels but does have the (unfair) reputation for being "too hard" for some people to do - this couldn't be further from the truth!



This guide will take you through some of the important things you need to know about Body Attack, the myths and how to get the most out your 55 minutes in the class!

Footwear - wear runners!

Fitness - Some people think they can never do Attack because they are not "fit enough". Attack is designed for all ages and all levels of fitness. As there are low impact options for nearly every move. As you build up your fitness you'll find you can start to do more and more of the high impact options. This will help you track your fitness and see how much and how quickly you are improving. 

Class Structure - Attack 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 first intensity peak, putting the body under load through quick-fire plyometric exercises often used in sports training.
5. Upper body conditioning
Time to bring the heart rate down and recover, as well as building 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 fire again.
7. Agility
It's now time to 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 final peak where you dig deep and push through powerful moves for maximum effort. Enjoy the group dynamic at the heart of BODYATTACK.
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.

Try Body Attack today for a rapid calorie burner class that delivers improvements in general endurance and an increase in overall body strength!

Body Attack runs at Clayton, Tuesday 4.30pm and Wednesday 6.30pm!


For more information about Body Attack, or any other group fitness class, see our website.

Information compiled from the official Les Mills website.