I still remember my first Les Mills BODYCOMBAT™ class. The studio was full, I was the only man in the class and I was overweight. I felt completely out of place, so I did what most people do on their first visit: I went to the back of the room and tucked myself into the corner.
Then a couple of the regulars said hello. The instructor came over, spoke to me and gave me an idea of what the class was about. I stayed, and I gave it a go.
About 2 years later, in August 2024, I qualified as a BODYCOMBAT instructor myself. These days I’m the one at the front, and I always look out for whoever has picked the back corner. So this is the post I wish I’d read before that first class.
What BODYCOMBAT actually is
BODYCOMBAT is a martial arts inspired group workout set to music. You punch, kick, knee and move your way through a series of tracks, each with its own song, and the intensity builds and eases as you go.
There’s no contact. You don’t need a partner, gloves or any kit. You’re punching and kicking the air, and nobody is going to come near you. You also don’t need any martial arts experience. Most people in the room didn’t have any when they started either.
The moves repeat. What looks fast and complicated the first time is built from a handful of basic punches and kicks that come round again and again, and by your third or fourth class you’ll start to recognise them.
Before you go
Tell the instructor it’s your first class. This is the single most useful thing you can do. A good instructor will explain how the class works, show you the simpler options and keep an eye out for you.
Mention any injury. I’ve taught around a shoulder injury of my own, so I always want to know. It means I can show you an alternative before the move comes up rather than after.
Arrive a few minutes early. You get time to find a spot, put your bottle down and have that quick chat with the instructor without rushing.
Bring water and a towel, and wear trainers. That’s genuinely all you need.
During the class
Stand near the back. That’s where I stood, and it’s a good place to start. You can see the instructor and the people in front of you, which helps when you’re picking up the moves.
Take the simpler options. The instructor will show lower intensity versions of the moves. They’re still the workout. Nobody is watching your feet, and nobody will notice if you skip a kick or take a breather.
Don’t worry about getting it right. You’ll go the wrong way at some point. Everyone does. Keep moving and join back in when you can.
My 5 tips for your first class
1. Take it for what it is. It’s one class. If you really don’t like it, you can leave. Knowing that takes a lot of the pressure off, and most people find they want to stay.
2. Remember why you’re there. It’s about having fun as much as feeling good afterwards. The music and the energy of the room are a big part of why people keep coming back.
3. There are no real rules. Safety comes first, of course. Beyond that, nobody expects perfect technique on day 1. Like most things, the more you do it, the more comfortable you get.
4. A good instructor will help you. They’ll guide you, look out for you and never make you feel insecure. If you don’t get that, try a different class or a different instructor before you give up on BODYCOMBAT.
5. Come back quickly. Book your second class before you lose your nerve. It will be more fun than the first, because you’ll know what’s coming, you’ll recognise some of the moves and you won’t be the new face anymore.
Ready to try it?
Have a look at your gym’s timetable or use the Les Mills class finder to find a BODYCOMBAT class near you. If you end up in one of mine, come and say hello. I’ll be the one in the red trainers.
If you want a simple place to start beyond that first class, my free Kickstart Your Fitness checklist has 10 small first steps you can try.
This is my journey. Yours will be unique.
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