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18-Minute BODYCOMBAT Class: Hooks, Knees and Kicks

18-Minute BODYCOMBAT Class: Hooks, Knees and Kicks — video by Les Mills Play · 18:28

Video by Les Mills on YouTube · Open on YouTube

A four-track Les Mills BODYCOMBAT class filmed in front of a live crowd: boxing warm-up, hooks and head movement, knee strikes, front and side kicks, then jump kicks and power combos at three intensity levels.

  • 18 min
  • All levels
  • High impact (jumping)
  • No equipment

Good forHeart healthFun workouts

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Step by step 9

Tap a time to watch that step in the video.

  1. Boxing warm-up: front stance with hands up, crunches, jabs and uppercuts, and shuffles to lift the heart rate. 0:35
  2. Hooks: shoulders down, elbow bent to about 90 degrees, striking with the big knuckle; squat for less impact. 1:55
  3. Head movement: move your head off the centre line, then uppercuts and hooks; sit into a squat for less impact. 3:03
  4. Lower-body warm-up: knee strikes, hands up and chest lifted, knee to the belly button, then knee-kick combos. 4:40
  5. Combat track: descending elbows, then front and side kicks, practised slowly with the heel up before speeding up. 7:57
  6. Jump kicks to lift the heart rate, then advancing side kicks, using your arms for balance. 10:52
  7. Power track: fast punch combinations at maximum effort, from a strong, wide stance. 12:55
  8. Three levels of intensity: a jab-cross combo slowly first, then faster, letting hip, shoulder and foot turn. 14:22
  9. Level 3: faster, more complex combinations, rotating from the core, to finish the class. 15:18

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Drop your shoulders away from your ears and throw hooks at about 90 degrees
  • Practise kicks slowly first, then add speed once you feel confident
  • Sit into a squat if you want to take the impact away

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadfront, side and jump kicks, knee strikes
  • Knees takes loadjump kicks, knee strikes, squat transitions
  • Ankles & feet takes loadjump kicks, bouncing footwork, pivots
  • Shoulders movespunches, hooks, uppercuts and elbow strikes
  • Elbows movespunching and elbow strikes
  • Lower back movestorso rotation in punches and kicks
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Sit into a squat to take out the impact; choose cardio or power on the kicks

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Les Mills; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety