Duration: 29 minutes
Equipment: Barbell, Weight Plates
Presenters: Erin Maw, Bas Hollander, Melroy Oostra

1. WARM-UP STRENGTH
Knockin performed by Nbhd Nick
Moves: Barbell Squat, Heel Raise, Barbell Backward-Stepping Lunge, Squat Burpee Jump, Deadlift, High Pull, Barbell Row, Hang Clean, Clean &...

GRIT CARDIO HIIT BLAST (Short Workout)
Release #19 and #20
Duration: 12 min
Equipment: none required
Selected by: Erin Maw

1. WARMUP
Release #19
Recording of Stray Arrow by Jax M. Licensed courtesy of Black Lotus Records 2017
MOVES: Jog OTS, Jog OTS Heel to Butt, High Knee Run, Speed ...

LES MILLS GRIT Cardio is a 30-minute high-intensity interval training (HIIT) workout that improves cardiovascular fitness, increases speed and maximizes calorie burn. Get ready to up the intensity.

Equipment: None required
Presenters: Erin Maw, Ben Main

1. WARMUP
Free Love performed by Not On ...

Start with this 11 minute HIIT teaser to give you a taste of what a High Intensity Interval Training class looks and feels like. Les Mills and Reebok have teamed up to bring you a free LES MILLS GRIT Cardio workout that improves cardiovascular fitness, increases speed and maximizes calorie burn.

This High Intensity Interval Training teaser builds on level 1 with added intensity to give you a bigger cardio kick, lift the heart rate higher and feel more variation in movement patterns.

This 16 minute High Intensity Interval Training teaser builds on levels 1 and 2 with added complexity, challenging agility and explosive power to set you up in preparation for the full 30 minute workout and feel like an athlete. Get ready to up the intensity.

Body Scans: Body Scan 1
17 mins
Written and spoken by Adam Lazarus

In this practice we explore the different regions of the body with our attention. Noticing when the mind has wandered, and gently guiding it back to the region we are exploring. This will help us develop both our capacity to pay ...

Body Scans: Body Scan 2
15 mins
Written and spoken by Adam Lazarus

This practice provides another opportunity to explore the different regions of the body with our attention. Noticing when the mind has wandered, and gently guiding it back to the region we are exploring. This will help us develop...

Working with Thoughts: Boxing Thoughts
14 mins
Written and spoken by Adam Lazarus

In this practice we use our anchors to help us recognise the difference between thoughts and the present moment, and how we can bring more awareness and choice to how we use our attention.

Mindfulness of Breath: Breath in the Body
16 mins
Written and spoken by Adam Lazarus

In this practice we observe the different areas where we can feel our breath moving in our body. By gently resting our attention in each area we can experience the breath as if we are looking at it for the first...

Concentration: Ten Counts
14 minutes
Written and spoken by Adam Lazarus

In this practice we focus on developing our concentration. By allowing our mind to focus on counting our breaths, we can reduce the natural busyness of the mind, and give it a chance to still and find some ease, helping us ...

Mindfulness of Breath: Four In Four Out
16 mins
Written and spoken by Adam Lazarus

In this practice we create a pattern with our breaths and follow it with our attention. This enables us to move from the natural situation of chaotic and competing thoughts to a single point of focus, and this sup...

Working with Thoughts: Labelling Thoughts
15 minutes
Written and spoken by Adam Lazarus

In this practice we work closely with the thinking process. We label thoughts as they arise, and realize that by doing so we are able to see thoughts as objects arising in the mind, they become things we can ...

Mindfulness of Breath: Mindfulness of Breathing
14 mins
Written and spoken by Adam Lazarus

In this practice, we explore the breath and the role it can play as a continually accessible refuge of calm and presence if we are experiencing stress, anxiety, or struggling to pay attention to what we fe...

Working with Thoughts: Noting Thoughts
14 minutes
Written and spoken by Adam Lazarus

This ‘noting’ practice can help us learn to recognise thoughts, notice that they are just puffs of information arising in the mind, and create some space for choice in how we relate to them.

Mindfulness of Breath: Parts of the Breath
15 minutes
Written and spoken by Adam Lazarus

In this practice we observe the four parts of the breath cycle; the in breaths, the out breaths, and the transitions on either side. By placing the spotlight on each part we allow the mind to focus and still...

Body Scans: Weight of Limbs
15 minutes
Written and spoken by Adam Lazarus

In this practice we bring attention to specific parts of the body. Our mind will naturally draw us away, yet by recognizing this and returning back to the part of the body we are resting in, we can develop a greater capaci...

Duration: 35 mins
Equipment: none required
Presenter: Erin Maw, Ben Main

1. WARMUP
Positive Vibes performed by Gnome
MOVES: Warmup
2. BLOCK 2
Verdoso performed by Miles Grey
MOVES: Floor Tuck Burpee, Air Squat Jump
3. BLOCK 3
Wild Flowers performed by Trephination
MOVES: Plank Combo, Lunge Lift ...

Duration: 16 minutes
Equipment: None required
Presenters: Erin Maw

1. WARMUP
Positive Vibes performed by Gnome
Moves: Warmup

2. BLOCK 1
Verdoso performed by Miles Grey
Moves: Floor Tuck Burpee, Air Squat Jump

3. BLOCK 2
Wild Flowers performed by Trephination
Moves: Plank Combo

4. BLOCK 3
Dil...

Duration: 12 mins
Equipment: none required
Presenter: Ben Main

1. WARMUP
Positive Vibes performed by Gnome
MOVES: Warmup
2. BLOCK 1
Verdoso performed by Miles Grey
MOVES: Floor Tuck Burpee, Air Squat Jump
3. BLOCK 2
Wild Flowers performed by Trephination
MOVES: Plank Combo, Lunge Lift / Lunge Dr...

Duration: 7 mins
Equipment: none required
Presenter: Erin Maw

1. YOGA FLOW
Fallen Leaves performed by laChapelle
MOVES: Yoga Flow
Outro: Cohabit performed by CBC

MOVE LIKE THE AVENGERS
Duration: 7 mins

Track Title: Utopian Force
Arranger. Mike Newport
Composer: Mike Newport, Chris van de Geer, Joost Langeveld

After moving through the Base sessions, enter the next stage of your post-partum exercise journey with this short, safe and simple workout. You’ll be lead through nine exercises, for one minute each, with options for a pram or front pack. You’ll do squats, hip bridges, modified planks and more, a...

This short, safe and simple post-partum workout builds on the exercises in level #1. There are nine moves for you to follow, for one minute each, with options for a pram or front pack. You’ll do push-ups, shoulder work, hovers and more, and once you feel comfortable with completing this sequence ...