: Often features recognizable pop remixes like "Believe" to build initial energy.
While the tracklist reveals a release that is arguably too hard for a beginner, for the seasoned attacker, BodyAttack 119 is a masterpiece of programming. The combination of a 182 BPM final sprint and the plyometric focus on broad jumps challenges the body in a new way.
The room erupted as the first guitar riffs of Power Over Me by Conor Mayflower kicked in. It wasn't just a warm-up; it was a call to arms. The tempo was driving, immediate. The class moved in unison, jogging, stepping, opening their chests. The lyrics echoed the instructor's intent: You know I give you power over me. The students realized quickly that while the instructor led, the track gave them power over their own bodies, waking up the hamstrings and glutes, shaking off the cobwebs of the workday.
[Cardio Block 1] ---> Track 4: Plyometric (Peak 1) ---> Track 5: Strength Conditioning The Second Cardio Block (Tracks 6 to 9)
: Usually focuses on lunges and squats to functional pop tracks. bodyattack 119 tracklist
: Slower tempo track for recovery. Workout Highlights
The class follows the standard Les Mills format, moving from a steady warmup into high-intensity peaks (Tracks 4 and 9) before finishing with core work and a cooldown. for a specific track? BODYATTACK | Functional Fitness Workouts | Les Mills UK
This discrepancy is common as gyms and digital platforms can add a release to their schedules at slightly different times. To experience BODYATTACK 119 today, your best bet is to check the (LES MILLS+), where many past releases are available to stream.
BODYATTACK is a group fitness program created by Les Mills, a New Zealand-based company renowned for its innovative and engaging fitness classes. BODYATTACK is a cardio-based workout that combines elements of aerobics, dance, and strength training to deliver a full-body exercise experience. The program is designed to be high-energy, fun, and challenging, making it perfect for those who enjoy dynamic workouts and want to achieve a great cardio burn. : Often features recognizable pop remixes like "Believe"
It manages to be incredibly athletic while maintaining a high "fun factor." The soundtrack is packed with recognizable hits, and the flow from the high-energy dance intervals to the gritty strength work makes it a complete full-body workout. It is often requested as a "fallback" release by instructors when quarterly launches wrap up because the music resonates so well with gym-goers.
🎵 Good Life by The Shocking Pink Politicians
Are you a trying to prep for class, or an instructor preparing to teach?
The use of nostalgic tracks like Cher's Believe paired with modern hits like Hot In It creates a broad appeal for different age groups. The room erupted as the first guitar riffs
An absolute staple of the program. Everybody Dance Now brings the classic party vibe, keeping the room moving, bouncing, and running to release residual fatigue.
The HIIT segment is the core of the BodyAttack 119 workout, featuring high-intensity exercises and movements designed to push participants to their limits. Tracks 6-25 showcase a diverse range of music styles, from electronic dance music to hip-hop and rock. Some notable tracks include:
As the first cardio peak of the class, Track 4 demands maximum power. It features explosive high-knee runs, tuck jumps, and power lunges to target fast-twitch muscle fibers. Low-impact modifications remain available for participants managing joint load.
Track 4 marks the first true cardio peak of the workout. Driven by the frantic, synth-heavy energy of Blinding Lights , this block focuses heavily on explosive lower-body power. Instructors utilize power skater leaps, high-intensity plyometric lunges, and vertical tuck jumps to test leg endurance and fast-twitch muscle fibers. Track 7: Agility ( The Pit – Fabian Mazur & Snavs)
Wings – The first big cardio peak. Expect large range of motion and plenty of "flavour" in the choreography.