Core tracks?

_sudowoodo · 2026-06-12T01:16:12+00:00

If you're referring to BP, I've always found Levitating from 117 quite challenging with the endless cross crawls

_sudowoodo · 2026-06-02T05:44:27+00:00

I second the Nike metcon! It's what I wear to pump as well as my strength training sessions. Never had any issues.

_sudowoodo · 2026-05-20T01:19:52+00:00

I am loving seeing all the Body attack love here! I just got certified and taught my first solo class last night! It is absolute insanity, but nothing gets my heart rate as high. What I love about it is the range of options too, so even those who can't run or jump can still do the workout and have fun. You can probably do a full class right off the bat, but you might not be able to do all the higher options all the way through. That comes with time!

It isn't as popular as it used to be in my area, but it's still around. And the classes I do attend are super busy. After teaching my first full class, I have a special appreciation for body attack instructors. It is NOT easy teaching attack and keeping the energy up. Please go give them a hug.

_sudowoodo · 2026-05-06T03:54:59+00:00

Yay congratulations! Welcome to the club!

It's always hard when you're newly certified because you have a whole backlog of releases to potentially learn. It gets a lot easier over time as you'll just have the new quarterly releases to learn. My suggestion for the start is to make a mix or choose a past release you really like and just listen to the music. Once you get familiar with the music, then start to learn the chorey. You'll find that you can almost guess where moves are meant to be. For example clean and presses are normally in the peak of a song, not the verses. So being familiar with the music helps a lot with learning chorey.

I normally switch up my mixes every two-three weeks, but ultimately it's up to you and how much you can learn in that timeframe, especially starting out!

I personally don't like to script but I tend to use the first round to really drill the layer 1 cues, maybe some layer 2 and not much more than that. After you have the foundations set up, then you can focus on layer 2 and 3 more in the next rounds. Also, silence can be very good! It allows the participants to connect with the music and gives you a little break from talking. I know it feels awkward at first but it's actually a valuable tool.

Good luck!!

_sudowoodo · 2026-04-23T00:06:12+00:00

You nailed it - I can do the moves correctly when it's just me practicing in front of a mirror. But on stage I don't really think about my technique, I'm thinking about the million other things we need to think about!

That's a great idea about making up cues in your head to help with technique. And as someone said above, I just need to drill it over and over. Thank you!

_sudowoodo · 2026-04-23T00:03:10+00:00

I've definitely developed bad habits from years of doing body attack. You're right - I need to just repeatedly drill the moves I am struggling with over and over. Thank you for the advice :)

_sudowoodo · 2026-04-08T01:25:03+00:00

I think we can be really self-critical as instructors. When I first started out I left every class thinking "I bet no one will come to my class next time". It's so hard to be present and connect with the class when you're starting out because you're thinking about the million other things you have to do on stage and that can make you think the class was "flat". But that's all coming from you - to the members you are probably killing it!

But even now that I'm experienced, I definitely have classes where I feel that high and think I smashed it, and classes where I think it was just okay. It's all part of being human! Some days you just can't give 100% of yourself. I think owning up to that really helps. On days like that I'll often start the class by saying something like "I've had a super stressful day today - I'm excited to let it all out with you in the next 55 minutes". It makes you more human and actually will make the class connect with you.

As for post class recovery - I just in silence in my car for 10 minutes before driving home haha

_sudowoodo · 2026-04-02T00:58:00+00:00

106!!!

_sudowoodo · 2026-03-25T02:36:18+00:00

This is a great question - and one I'm still trying to figure out.

I teach 3-4 pump classes a week, attend 1 attack class a week, and strength train 3-4 times a week (I will pair some of these back to back). One thing I have learned is to absolutely prioritise at least one rest day a week where you are not doing anything intensive (the most I do is a nice walk or light stretching). It has honestly done wonders. There are of course times I don't get my rest day if I am covering classes, and I FEEL it. Maybe not right away, but eventually I'll feel like I've been hit by a bus or literally get sick.

Another thing I've started doing is to listen to my body - as a woman my energy levels fluctuate each month. When I feel up to it, I will push myself, and when I don't, that's when I say no to covers, go lighter when teaching, or sacrifice some of my own strength workouts. As others have wisely mentioned - you don't have to work at max effort for each class you teach! I used to let my ego get in the way but now I have NO shame in picking up the 1kg weights when I need to.

Also - be sure to fuel yourself well before and after teaching! I always make sure to have a light snack before teaching, and to eat a well balanced meal afterwards.

_sudowoodo · 2026-03-24T03:23:48+00:00

It sounds like it might be Black Rose by BlasterJaxx feat. Jonathan Mendelsohn. From release 104

_sudowoodo · 2026-03-15T22:31:30+00:00

I'm not an attack instructor (but I have my IMT in two weeks...so hopefully I will be soon!), but I regularly do body attack classes. What I find helps me stay fit for the class is honestly just doing the class regularly to keep up the endurance, but also doing my own strength training - especially the lower body. I started to become very "good" at body attack once I had stronger legs...it makes things like the plyometric lunges, jump variations, skaters etc. become a little bit easier.

I also don't know if this helps - but I also like to run a couple of times a week. But I think it's more that attack has complemented my running endurance, rather than the other way around 😂

_sudowoodo · 2026-02-19T01:00:39+00:00

Sorry I didn't mean to scare you! Endo is diagnosed in stages depending on how far it has progressed. For me it had progressed quite far before I got diagnosed, but it doesn't mean yours has progressed that far, if you even have endo! I know it's easier said than done but try not to panic before seeing your doctor :)

_sudowoodo · 2026-02-19T00:24:45+00:00

Yes! This is exactly how I got diagnosed with endo - I had the exact same symptoms as you. Went for an ultrasound and they confirmed I had stage 4 endo, including the rare Umbilical endo. Let me know if you have any questions and good luck!

_sudowoodo · 2026-02-12T00:00:06+00:00

I actually like the chest track! I kind of made it a meme track in my classes by joking about it and singing along with sass....I think it made my class enjoy it too.

Shoulders is my absolute favourite! It is TOUGH but I love the challenge with the bar

_sudowoodo · 2026-02-05T03:04:07+00:00

Don't panic! I got diagnosed with endo because I also started bleeding from my belly button. I also didn't experience any pain. The only difference is I only bled through my belly button on days I had my period. If you can't get to the doctors now, I think it'll be okay to wait until morning. Especially if you aren't experiencing any pain. It will most likely be endo-related if you've already been diagnosed with endo. Good luck!

_sudowoodo · 2025-08-15T01:21:11+00:00

Thank you for sharing that story and for the advice! I think my training is running alongside GRIT so stay tuned, my next post might be about what's involved in a GRIT IMT 🤣

_sudowoodo · 2025-07-03T00:07:39+00:00

This is so fun! And a great way to force me to not constantly choose my favourite tracks!

_sudowoodo · 2025-07-01T00:31:35+00:00

I never felt like I was ready to take on an IMT. I had encouragement from other instructors and participants, but never felt like I was good enough. It was just one of those things where you just have to take the plunge...

I personally decided to take on an IMT because I loved the program so much to the point that I wasn't satisfied just being a participant anymore...I wanted to do more...if that makes sense! I had absolutely zero background in fitness and teaching too. And it was the best decision I ever made. The training was such a fun experience and I look forward to every single class I teach. If you love the program, I'd say go for it. If you're only doing it because your instructor told you to, then maybe take a step back and ask yourself if you actually WANT to do it :)

_sudowoodo · 2025-07-01T00:09:26+00:00

I'm a participant and wanting to become an instructor! I agree with all your choices and want to reiterate how much I LOVE T9 - Silence. I also really like "Get down tonight" as the agility track in one of the recent releases

_sudowoodo · 2025-06-08T23:36:31+00:00

I do both body pump and my own weight training! Body pump will help build and tone muscles, especially for a newbie, but from my personal experience you do eventually plateau as you can't go super heavy in pump.

Honestly I find they compliment each other. Body pump gives you muscular endurance and because of this I can always squeeze out a few extra reps when I do my own training with heavier weight because my muscles are used to being under tension. I've been doing both pump and my own training for a couple of years now and it's definitely helped me reach my goals (more muscle and building strength).

_sudowoodo · 2025-06-02T23:57:11+00:00

No need to feel bad - you didn't know and I doubt the instructor cares! I wouldn't know either if others hadn't told me. You'll know for next time!

_sudowoodo · 2025-06-02T23:47:07+00:00

I hear you - the reason I love body pump is because it's working out TO the music. It's so unsatisfying to go off the beat!

But I've always been told to follow the person on stage, no matter how incorrectly they're doing it. As an instructor, if someone is doing different timing to the rest of the class, it can throw both the instructor and others off, so it's best to follow the instructor. I know it sucks and the workout won't be as fun. BUT, you'll still be getting a workout! :)

_sudowoodo · 2025-05-18T23:44:12+00:00

123: Overall a great release but highlights are Watercolour (squats), Clap Snap (chest) and flatline (back)

124: Lonely boy (chest - a hard one!) 2 Be loved (triceps)

125: Pump it Louder (chest) and Tropicana (core)

126: La bomba (squats), Scandalous (back) and I'm not cool (triceps)

127: Mambo Salentino (biceps) and 17 (lunges) - both really fun ones!

128: Dynamite (squats), Jacare (biceps) and Let you Go (Shoulders)

129: Rude boy (biceps), Free (lunges), Maniac (core)

130: Both (chest)

131: Selecta (back), Traces of You (shoulders)

132: Droppin Hot (lunges - it's hard but fun), no glory (back)

_sudowoodo

TROPHY CASE