How Les Mills COMBAT Works

Les Mills COMBAT is an all new workout program based on the infamous Les Mills BODY COMBAT class taught to millions of raving fans in over 35 countries. Based on the same 6 mixed martial arts boxing, kickboxing/muay thai, taekwondo, capoeira, karate, and jiu jitsu Les Mills COMBAT utilizes fast twitch muscle training to get you ripped in 60 days. By throwing punches, kick, and blocks in a disciplined pattern that’s constantly changing based on the blended martial arts sequences, your body is continuously confused. This leads to greater results in a shorter period of time.

The Trainers In Charge of Les Mills COMBAT

If you’ve never heard of Dan Cohen & Rachael Newsham, the two trainers that lead you through Les Mills COMBAT youíve obviously never used Les Mills PUMP (Beachbodyís first Les Mills home workout). They are present in both workout programs and know a thing or two about Les Mills techniques and how to get their classes in shape. Dan & “Rach” developed BODYCOMBAT which is the live class COMBAT is based upon. Dan and Rach easily take you through the “basics” and into more advanced sequences in just a matter of days.

Les Mills COMBAT Music

While Les Mills COMBAT and Les Mills PUMP differ in style and technique, they do not differ when it comes to the music that accompanies each workout. Like anything attached to the Les Mills name, the selection of music is nothing short of inspiring. Les Mills as an organization prides itself on the music it selects as part of its programs. While these songs won’t change over time like the classes do, rest assured the music you’ll be listening along to while exercising will keep you going.

What You Get With Les Mills COMBAT & What To Expect

Les Mills COMBAT is a program thatís 60 days in length from start to finish. As part of the package you’re provided a calendar that allows you to not only track your progress but tells you what workout to do on that given day, taking out all guess work. Along with the calendar youíll get 5 DVDs as part of the base kit that has 7 workouts on them. No equipment is part of the base kit seeing as how equipment is not needed to complete Les Mils COMBAT. This makes it the perfect program for anyone short on space or that travels frequently and needs an “on the go” workout routine.
As a new workout program Les Mills COMBAT Reviews Reviews are nonexistent, but that doesnít mean you canít find information about the exercises, and read real user experiences. Theyíre just going to be based on the live version. Normally this might not sound so good, but since COMBAT is a direct copy from its LIVE version big brother you can count on them!

Everyone needs proper cardio in order to lose weight. It’s when the fat sort of hangs around and doesn’t seem to “burn off” that people have snags and hang ups in their routine. Attention should be taken into account and your diet needs to be of upmost importance. What you eat can hamper the workouts you are trying to accomplish. This isn’t about grinding yourself through a cardboard meal in order to meet the weight loss challenge. Healthy food tastes good. If it doesn’t taste healthy it probably isn’t going to pay off as you meet new workout challenges. Both Power 90 and P90X address this need and provide top notch nutrition plans during the entire 90 day exercise regimen.



More is needed than just proper nutrition if you are going to stick with a better eating plan. Require your diet to taste good as well as holding a nutritious standard. Adding blueberries to cereal can help but if it is Lucky Charms, c’mon, who are ya foolin’? Power 90 helps in cutting out the excuses and with a water bottle handy throughout a workout session, you can do it. It can be done. You can lose weight with the Power 90 program but you have to get past the hardest step which is the excuse department. Once you stop taking tours around excuses as to why you can’t get it done, then you’ve won half the battle to weight loss. Losing weight is emotional and mental. Find resources that support that arena. Power 90 is a guide to help you reach your weight loss goals.

A little background on the person behind the program will shed some light on why 10 minute trainer is a good fit for all those time strapped people. Tony Horton may be most famous for his P90X program (and now P90X2) but he has a very long history of fitness, nutrition, and exercise. In fact one of the first programs he ever came up with is called Power 90, the precursor to P90X, which was originally distributed in good old fashioned VHS form. Times have changed and Tony Horton’s success as an in home fitness instructor has gone from good to almost unbelievable. This success has translated in almost everything he’s put together since Power 90 which would include 10 minute trainer.

To begin with, the 10 minute trainer program can be a hair misleading. Most people assume that the program always utilizes a 10 minute window of exercise throughout the program. In fact this is not true. What is true is that all 5 of the workouts are only 10 minutes long excluding the warm up and cool down. You can exercise using yoga, a cardio routine, lower body, upper body or total body and never go over 10 minutes in any one DVD. Although after the passing of time, the program calls for you to start “stacking” additional 10 minute workouts on top of the one you would normally do. By the time you’re in your 3rd or 4th week you are no longer using one of the 10 minute DVD’s, but rather two and then three, and so on until you reach a level where all 5 DVD’s are being done.

This special “stacking” technique is what really gives the program a leg up on others. The programs sole purpose is to help someone get started with exercise by just siphoning off 10 minutes of their day to it. The idea is that before long, hopefully you are not even aware that you’re at a point of almost an hour a day of intense exercise. This one method alone is where the majority of the 10 minute trainer results come from.

The secondary reason why 10 minute trainer does well with the average exerciser is because of the exercise moves themselves. Tony Horton has put a lot of programs together and has been able to identify which exercises work well together and produce the best results. He’s a master at being efficient with your time and energy, which is the backbone of 10 minute trainer. All of the exercise moves in 10 minute trainer have come from either Power 90 or P90X, both programs that boast results, but that are lengthy dependant on larger commitments of time. Boiling down those programs and extracting the most concentrated exercises for maximum gains in as little time is what 10 minute trainer is all about.

A combination of a great technique and super concentrated exercise moves from two of the world’s best selling home workout programs is what gives 10 minute trainer its edge. If you find that time is something you lack, yet getting in better shape is something you desire, then the 10 minute trainer workout may just be what you need to help jump start your physical fitness routine.

If you have recently lost weight or are battling the signs of aging on the back of your arms, you may have excess or loose skin hanging out back there.

Many people think that this “bingo wing” affliction will never go away. Not true. Although women experience this more than men, men who suffer from low testosterone also have this unsightly loose skin.

So, what can you do about it? 

The skin is the largest organ in your body. If you have recently lost weight and have “bingo wings,” then you will want to try some toning exercises. Remember, though, your skin will need time to heal and re-establish it’s elasticity.

So while you are doing toning exercises, remember to start slow and work your way up from there. 

One way to eliminate the appearance of “bingo wings” is to eliminate all carbohydrates from food and drink after about 5PM. This will help you to lose weight all over your body, but also train your body so it doesn’t store fat in areas such as the backs of your arms.

Studies have shown that people who did this noticed a 10% decrease in body fat over the period of two weeks and an even greater result over time. This is a great way to start eliminating body fat and increasing your metabolism over time.



But what kinds of toning exercises can you do to remove the bingo wing effect? One exercise involves sliding forward in your seat and placing your hands on the edge with a light grip. Move your feet about three feet away from the legs of the chair. Lower your buttocks below seat level using your upper arm strength. Then press your self back up slightly above the seat level using only your arms. You will feel the tightening of the triceps and see the impact of these exercises over time. Do three sets of 12 reps every other day and watch for the results. 


Another toning exercise that you may want to try is narrow hand position press ups. To do this exercise, you simply narrow the distance between your hands in a press up position. This not only tones your arms, but your tummy too! This exercise is recommended to be done in three sets of 30 reps every other day.



And lastly, but certainly most important, you must maintain an healthy diet and full body exercise program. The importance of this wellness regimen is focused on your overall health. There are no instant cures to bingo wings, and everyone who has them knows that they didn’t get them overnight.

So, when you are working towards a more healthy and fit you, remember that hard work is at the base of the equation. You can achieve the shapely body you always wanted with time and effort on your part.

If you are dedicated to living the life you want, this will be an easy part of shaping up. Remember to keep on a healthy track and exercise will come as a natural part of your lifestyle.

Workout

Circuit (Do one set of each exercise, one after the other, with no rest. Then, rest 2 minutes, and do second set of each exercise in a row, etc.)

• Push-ups – Body-weight – Sets: 10/10/10
• Y-Squats – Body-weight – Sets: 10/10/10
• Chin-ups – Body-weight – Sets: 8/6/4
• Lunges – Body-weight – Sets: 10/10/10
• Shoulder Presses (upside down with feet on bench) – Body-weight – Sets: 10/8/4
• Step-ups (onto bench) – Body-weight – Sets: 10/10/10

Workout Journal Notes

I got in over 150 reps today, adding in an upside-down shoulder press.

With this body-weight circuit, I think I’m hitting all the major muscle groups with a well-rounded plan.

I’m going to stick with a similar routine for at least the next few weeks to assess the results.

I’ll be making minor adjustments like adjusting reps/sets or substituting similar exercises here and there, but the bulk of the program will remain the same, being a body-weight-based circuit.

Current Stats and Measurements (February 8, 2009)

• Height – 6’3″
• Weight – 196 lb.
• Bodyfat – 19%
• Biceps – 14.1″
• Calves – 14.8″
• Thighs – 24.1″
• Waist – 33.3″
• Chest – 43.1″

“How to Get Abs” Progress Pics (February 8, 2009)

Before (Mid to Late 2005)

Current (February 8, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein – Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Speed Camp

Warm-up

• 20 minutes of dynamic stretching and jogging drills

Workout

Core Work

• Plank for 2 minute
• Superman hold for 1 minute
• 200 leg kicks from Superman position
• 20 slow push-ups

Circuit

• 10-yard run up steep hill
• 10-yard walk back down
• Repeat up/down’s for 2 minutes
• Right at 2m, run 100 yards across and 100 yards back
• Rest for 1 minute
• Repeat all for a total of 4 circuits!

Workout Journal Notes

It’s never a good sign when we start with core work, because it means the main workout is going to be so brutal that we won’t be able to do core afterward!

That was certainly true this morning…

I continued to feel great during core, knocking out most of the moves with relative ease.

I’m still not sure exactly what to attribute that to, but it’s like something just kicked in a few weeks back, and my core has been much stronger ever since, especially in the various holding/stabilizing exercises.

Then, it was on to one of the most tiring circuits we’ve ever done.

After running up and down a steep hill for 2 minutes straight, we had to go immediately into a 200-yard shuttle run that was absolute torture.

Not only that, we had to do it again… and again… and again… for a total of 4 circuits.

Those 200-yard shuttles had me gasping for every ounce of oxygen I could find, and I barely knew where I was by the end of the fourth one!

Still, there’s no better feeling than finishing a grueling workout like that and seeing it’s still bright and early on Saturday morning.

And I definitely needed it, since I ate like a monster while out of town this week.

I wouldn’t be surprised if my measurements explode tomorrow, so check back to see the carnage!

Current Stats and Measurements (February 1, 2009)

• Height – 6’3″
• Weight – 188.4 lb.
• Bodyfat – 18.5%
• Biceps – 14.1″
• Calves – 14.6″
• Thighs – 24.2″
• Waist – 32.8″
• Chest – 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein – Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Off day

Workout Journal Notes

I’m making my way back home today, so no workout, but I’m sure I’ll more than make up for it tomorrow morning at Speed Camp!

Current Stats and Measurements (February 1, 2009)

• Height – 6’3″
• Weight – 188.4 lb.
• Bodyfat – 18.5%
• Biceps – 14.1″
• Calves – 14.6″
• Thighs – 24.2″
• Waist – 32.8″
• Chest – 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein – Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Workout

Circuit with 2-minute rest between each

• Push-ups – Body-weight – Sets: 25/20/15/10/10/10/5
• Lunges – Body-weight – Sets: 10/10/10/10/10/10/10
• One-arm Rows – 10-pound medicine ball – Sets: 10/10/10/10/10/10/10
• Tricep Extensions – 10-pound medicine ball – Sets: 10/10/10/10/10/10/10
• Y-Squats – Body-weight – Sets: 10/10/10/10/10/10/10

Workout Journal Notes

I’m still out of town, but got in a great hotel room workout.

I got a little mixed up on what set I was on halfway through, but I really think I completed one more set.

In the interest of erring on the side of too little, rather than inflating my numbers, I went with one less, but either way, I completed well over 300 reps.

Current Stats and Measurements (February 1, 2009)

• Height – 6’3″
• Weight – 188.4 lb.
• Bodyfat – 18.5%
• Biceps – 14.1″
• Calves – 14.6″
• Thighs – 24.2″
• Waist – 32.8″
• Chest – 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein – Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Bowling for 3 hours

Workout Journal Notes

I made a fairly impromptu trip today, so much of the day was spent driving, but I did manage to get in a solid 3 hours of bowling.

My high score for the night was 166, not terrible, but I like hanging closer to the more respectable 200′s…

Current Stats and Measurements (February 1, 2009)

• Height – 6’3″
• Weight – 188.4 lb.
• Bodyfat – 18.5%
• Biceps – 14.1″
• Calves – 14.6″
• Thighs – 24.2″
• Waist – 32.8″
• Chest – 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein – Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder

Warm-up

• 5 minutes at ~60-90 RPM

Workout

Intervals

Exercise Bike on Level 5 of 10

• 30 seconds at ~140 RPM
• 30 seconds at ~60 RPM
• Repeat for a total of 15 intervals (15:00)

Cool-down

• 5 minutes at ~30 RPM

Total Distance: 6.91 miles

Workout Journal Notes

First HIIT in two weeks, so I picked up right where I left off, instead of adding another 5 RPM.

It was probably a good decision, because 140RPM was definitely harder today than it was in my last HIIT session, but I started to hit my stride in the last few minutes, so I’ll be ready for 145RPM next time!

Current Stats and Measurements (February 1, 2009)

• Height – 6’3″
• Weight – 188.4 lb.
• Bodyfat – 18.5%
• Biceps – 14.1″
• Calves – 14.6″
• Thighs – 24.2″
• Waist – 32.8″
• Chest – 42.25″

“How to Get Abs” Progress Pics (February 1, 2009)

Before (Mid to Late 2005)

Current (February 1, 2009)

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Supplements

• 100% Whey Protein – Gold Standard
• Life Extension Multivitamins
• NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
• Optimum Nutrition Flaxseed Oil Softgels
• Greens+, 9.4 oz powder