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21
FEATURES
‧ SH’BAM – GUIDELINES FOR TRACK SELECTION
RELEASE
‧ PERFORMANCE
‧ 5 INSTANT BENEFITS OF EXERCISE
‧ BODYBALANCE/BODYFLOW: BENEFITS FOR
OLDER POPULATIONS
OUR
1 TEXT
SH'BAM 21
CONTENTS
SH’BAM – Guidelines for Track Selection
Performance
5 Instant Benefits of Exercise
BODYBALANCE/BODYFLOW: Benefits for Older Populations
TRACK ARTIST
Dance With Me Justice Crew feat.
1 2011 Sony Music Entertainment Australia Pty Ltd. Under license from Sony Music Commercial
Music Group, a division of Sony Music Entertainment. Flo Rida
3:46
Written by: Nacht, Schofield, Rojas, Dillard, Carter, Lawrence, Forrester
Heartbeat Song
4 2015 19 Recordings Limited, under exclusive license to RCA Records. Under license from Sony
Music Commercial Music Group, a division of Sony Music Entertainment. Written by: DioGuardi,
Kelly Clarkson 3:18
Evigan, Mae, Allan
Kiss You
6 2012 Simco Limited, under exclusive license to Sony Music Entertainment UK Limited. Under
license from Sony Music Commercial Music Group, a division of Sony Music Entertainment.
One Direction 3:03
Written by: Yacoub, Shellback, Falk, Kotecha, Lundin, Fogelmark, Nedler
7/11
8 2014 Columbia Records, a division of Sony Music Entertainment. Under license from Sony Music
Commercial Music Group, a division of Sony Music Entertainment. Written by: Johnson, Fisher, Knowles
Beyoncé 2:39
PLEASE NOTE: The 30-minute class format has been customized for this release. In the future when
you mix and match using different releases, please use the standardized express formats found in the
Instructor Education section on www.lesmills.com
KEY
B up build-up Intro introduction OTS on the spot
cts counts L left Outro last few bars of music
F&B forward and backward mins minutes R right
HOH hands on hips O/H over head preview
From L-R: Remi Brouns, Rachael Newsham, Nuno Alvaro Adelaide de Brito
SH’BAM is all grown up now – 21… wahooooo! The big cheese is back in Track 9 this time, before
the club bangz for real in Track 10 and leaves you
The class starts with a ‘wicked’ intro explaining exactly waaaaaaasted!!
what you need to do for the next 45 minutes, ha ha ha!
Wiggle and shake your body to the music :-) As we turned 21, I felt it was necessary to make a
speech (LOL) so I chose this song for Track 11 as it really
I found a great House Latin track to shift things into gear says it all, hee heee :-) I thought it was a cool track when
early on, which has some carnival-type energy, and I’ve I first heard it, then it became the song I couldn’t get out
kept the moves simple – no real combos this time – so, of my head.
straightaway, everyone with any level of ability can really
let loose and get into the party. Track 12 is such a great cruisy warm-down song...
Speaking of getting into the party, we get into the
‘swing’ of things in Track 3, literally, with a cool add-on
combo that has this old-school vibe goin’ on, but these Have fun with it guys!
wicked instrumentals from 2015 all over it. The energy
is massive here!
You get to ‘strut your thang’ in Track 5. Track 6 is when
the boys take control and rark up the party, ha ha ha. In
Track 7 the cardio is through the roof and off-the-chain
awesome fun… which drops us down into the
uber-swag Track 8.
SH’BAM Presenters
Rachael Newsham (New Zealand) is Program Director Remi Brouns (Netherlands) is a SH’BAM and BODYJAM
of SH’BAM and co-Program Director of BODYCOMBAT. Instructor and Trainer, a LES MILLS GRIT Series Coach
She is based in Auckland. and Trainer, and a BODYATTACK, BODYBALANCE/
BODYFLOW, BODYCOMBAT, BODYPUMP, BODYSTEP
Nuno Alvaro Adelaide de Brito (Netherlands) is a and BODYVIVE 3.1 Instructor.
SH’BAM Instructor and Trainer, and a BODYCOMBAT,
BODYJAM, BODYPUMP and RPM Instructor. He is also a
group fitness manager and personal trainer.
© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.
Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand,
PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.
© Les Mills International Ltd 2015
PERFORMANCE
Fitness Magic has a brand-new look! 3. YOUR VOICE
In all programs, we have two voices: the
We have redefined it and identified the conversational and the motivational, with the
tools that will help you create it in your exception of BODYBALANCE/BODYFLOW –
classes. Fitness Magic has been renamed where we only use the conversational.
PERFORMANCE.
So how do you know which voice to use?
Our job as instructors demands that we step
into a role in every class we teach – like being The conversational voice is mostly used in
an actor, getting into character. It’s a role that the verses and the instrumentals; and the
enables us to lead and motivate our classes, motivational voice is used in the pre-chorus
every time. and chorus. Our motivational voice can be
building, big, intense… or sometimes we just
So what exactly creates a great use silence.
Performance?
Just like our actions, we match our voice to
1. THE MUSIC the music and work WITH the music – not
Everything starts with the music – from the against it.
choreography, to the way that you use your
voice, to your actions, and even the way 4. THE ULTIMATE YOU
you create your presence on stage. Think of There are two elements that we use to create
yourself as team-teaching WITH the music; The Ultimate You. These are: your persona – or
imagine it as another instructor on stage – the character you need to step into when you
allow it to be heard! teach – and your state of mind. The key to
finding your persona is to answer The Ultimate
2. YOUR ACTIONS You questionnaire on the next page.
What you physically do on stage – your actions
– also contribute to the Performance. These Who do you dream of being when you
actions are driven by the emotion of the music. teach?
Your posture, the way that you move your body
and the expression on your face will all add As you work through the questionnaire, think
to the Performance. Sometimes the intensity about the qualities and attributes of this
of the workout will dictate that you have that instructor. The questions will help you discover
‘training hard’ look on your face, and at other the individual elements that will enable you
times you can lighten up – and smile. to step into this character. Remember – your
Ultimate You will be slightly different for each
However, most of the time, you’ll be showing program as they each have their own unique
how much you enjoy the experience. This class essence. Like any performing artist, the best
is the best part of your day, so show it! instructors in the world re-invent themselves
SH'BAM 21
on a regular basis. A big part of this is
continually re-evaluating your Ultimate You.
WHAT ARE YOUR ‘CHARACTER’ GIVENS (eg fit, strong, confident, silly, ...)?
SH'BAM 21
PHYSICAL ENVIROMENT: WHAT DOES THE ROOM LOOK LIKE?
DESCRIBE THE EMOTIONAL RELATIONSHIP BETWEEN YOU AND THE OTHER PEOPLE IN THE
ROOM.
OVERALL, WHAT ARE YOU TRYING TO GET FROM THE OTHER PEOPLE?
What are the conflicts holding you back from becoming THE ULTIMATE YOU?
What is stopping you?
And remember, sharing this exercise with someone else will greatly enhance the
experience.
The following 5 benefits of exercise occur So what does this mean for you as an
as soon as people start training. Focusing instructor? We know that helping people to
on these benefits at the start of their fitness stay motivated as they begin to exercise is
journey can help them to cement their exercise a challenge. Most people will be focused
habit. on the aesthetic benefits, and can become
demoralized when they don’t see changes
1 - EXERCISE REDUCES STRESS AND straightaway. So when you talk to that new
ALLEVIATES ANXIETY person in class, you can mention these instant
Exercise releases endorphins, which create benefits of exercise to help them stay on track.
feelings of happiness and euphoria, and Remember to use the Smart Start template
studies have shown that exercise can even and give new people permission to leave after
alleviate symptoms in people who are clinically the first few tracks – because even 20 minutes
depressed. of moderate exercise can provide us with
long-term health gains and provide these 5
2 - EXERCISE IMPROVES SELF-CONFIDENCE immediate benefits.
We know that as soon as people start
exercising, they feel better about themselves. www.lesmills.com/knowledge/smart-start/
Regardless of weight, size, gender or age,
exercise immediately increases our self-esteem
and gives us a more positive self-image.
SH'BAM 21
© Les Mills International Ltd 2015
BODYBALANCE/ BODYFLOW:
BENEFITS FOR OLDER
POPULATIONS
It’s well known that when we get into our 40s BODYBALANCE IMPROVES FUNCTIONAL
and 50s our ability to balance and to perform ABILITY
functional tasks begins to deteriorate. Les Mills
BODYBALANCE contains a mix of moves that When compared to the control group, the
can address these changes. However, until BODYBALANCE participants saw greater
now, we had no scientific evidence to prove improvements in both their balance and
how effective they are. functional tests. Functional ability is very
important; it requires the integration of lower-
THE TEST limb strength, balance, and sensorimotor and
psychological factors.
The University of the Sunshine Coast in
Australia decided to put BODYBALANCE to Performance in these tests can be used
the test. They recruited 28 participants, aged as an indicator of vitality and of our risk of
55 to 75, and split them into two groups: one experiencing falls, so any improvements in
that was a control; and the other that would these are of benefit to older adults – even if
attend two BODYBALANCE classes per week they are healthy and mobile.
for a total of 12 weeks. Everyone involved
was physically active, but had not undertaken So there you have it: the proof that
resistance or balance training within the last BODYBALANCE not only helps us to balance
6 months. but also improves our functional performance
as we progress into older age.
Measurements were taken at the start and end
of the trial. These tests measured their ability to
balance and to perform functional tasks such
as moving from sitting to standing, and their
walking speed.
SH'BAM 21
© Les Mills International Ltd 2015
1 DANCE WITH ME
TRACK FOCUS STYLE FEEL
Set the tone for ‘anything goes’ and having fun with dance. Street Upbeat, Party
TIP
Be your usual welcoming fabulous selves and
they’ll know they’re in for an awesome ride.
SH'BAM 21
CUBA 2012 2
TRACK FOCUS STYLE FEEL
Cue the combo clearly so they are ready to go everywhere. Latin, House Carnival, Salsa Club
TIP
This track ‘goes off’ when the beat drops.
See in the Masterclass how Remi allows
a bit of silence each time it happens so
participants can just dance and enjoy.
SH'BAM 21
HEARTBEAT SONG 4
TRACK FOCUS STYLE FEEL
Let the music speak, and feet cues are key Contemporary, Jazz Uplifting,
here. Sprinkle some feel cues in to set them dancing in the
free to dance. love club clouds
TIP
Remember contemporary is a lot about
fluidity so aim for that in the Pull & Push
movement.
© Les Mills International Ltd 2015
5 BOOTY
TRACK FOCUS STYLE FEEL
Cue the 3 Booty Pops and Knee Lift early and well, and Jazz Catwalk to the dancefloor
the Walk forward and Pump and Walk back and Pump, in a club – and own it! (Aka
then they are in control and can relax and have fun. Zoolander, aka Blue Steel)
TIP
Time to get your saucy attitude on! Just notice the slight difference with the ladies and
gentlemen armlines and coach both if needed.
SH'BAM 21
KISS YOU 6
TRACK FOCUS STYLE FEEL
The key here is to load the feet cues smartly in the Hip Hop, Street, Jazz Boy-Band Rock
Stomp & Drag with the 4 steps back because quite concert vibes
a lot of choreography happens early on in the track.
TIP
This is an easy track to follow, so once the choreography is set up, connect with your
participants and sing a long!
© Les Mills International Ltd 2015
7 NEW THANG
TRACK FOCUS STYLE FEEL
Just keep hopping! That’s the secret... GIVE House, Street Dance like you’re trying to
OPTIONS, and direct the traffic swiftly during the keep warm... Modern-day
6 reps forwards and Fast Run backwards. Hopscotch!
TIP
Don’t go too hard too soon in this track.
Let it build for your participants, then let
them go!
SH'BAM 21
THE SPARK ALT 7
TRACK FOCUS STYLE FEEL
Feet cues are crucial here – and also use House, Jazz Happy, Uplifting
non-verbal cues to reinforce that the Jump Turn is and Bouncy
an option.
TIP
As the Track Focus says, less is best. During Masterclass rehearsals Rach sometimes didn’t say
anything and it was very powerful. So if you’re comfortable, use your previews and visual cues
and give it a go.
SH'BAM 21
© Les Mills International Ltd 2015
9 CELEBRATE
TRACK FOCUS STYLE FEEL
When you get to the combo of walking to both Street, Latin Sh’Penguin-
diagonals, tell them TWICE so no one misses the themed Dance
combo! Party in Miami
TIP
If you’re wondering why we’re talking about
penguins it’s because this song is from
the movie “Penguins of Madagascar” – so
YouTube the music video.
SH'BAM 21
WE CAME TO BANG 10
TRACK FOCUS STYLE FEEL
The Step Touches need to be SMALL in the Walk phase, House Killer Cardio,
so that when they go faster, the class is prepared to move Clubbing Dance
in a small range and achieve the speed. ALSO, options are Marathon
crucial here because people dancing full-on get exhausted
but want to keep going as the music is so driving.
TIP
Have the time of your life and don’t be
afraid, just loose control (Did you like
that?;). Super simple choreography so just
let everyone enjoy the moment.
SH'BAM 21
JEALOUS 12
TRACK FOCUS STYLE FEEL
This is a great time to put the emphasis on your Street Slow Wind and
participants and encourage them to see how Grind as the club
awesome and ‘too sexy beautiful’ THEY are :-) closes
TIP
Thank everyone for coming and tell them they did a
great job, especially those first timers.
@lesmills
@lesmillstribe