This short, safe and simple post-partum workout builds on the exercises in level #02. There are nine moves for you to follow, for one minute each, with options for a pram or front pack. You’ll do deadlifts, overhead presses, lower ab exercises and more. Once you feel comfortable with completing t...

Learn two simple techniques to avoid neck and upper back pain while breastfeeding.

Music: Fata Morgana performed by Arli

Learn the smart approach to reintegrating cardio exercise into your routine after birth.

Music: Fata Morgana performed by Arli.

Learn the importance of strengthening your pelvic floor so that you can move and work out safely after childbirth.

Music: River Of Love performed by Navajo Falls

Learn simple tips to help you avoid lower back and hip stress from carrying your baby.

Music: Fata Morgana performed by Arli

Learn the best ways to lift safely after childbirth.

1. INTRO
2. UPPER BACK
3. LOWER BACK

River Of Love performed by Navajo Falls made famous by Navajo Falls

Safely introduce high-intensity interval training into your routine with this Quick HIIT Tabata-style workout.

QUICK HIIT Workout #01
Duration: 4 mins
Equipment: None required

Moves (3 moves, 2 sets): Backward Stepping Lunge, Running On The Spot, Lateral Skaters
Track: “Melt” performed by Xrang...

Safely introduce high-intensity interval training into your routine with this Quick HIIT Tabata-style workout.

QUICK HIIT Workout #02
Duration: 4 mins
Equipment: None required
Moves (3 moves, 2 sets): Squat, Mountain Climber, Jumping Jacks

Track: “Melt” performed by Xranger Composed by Gainsfor...

Safely introduce high-intensity interval training into your routine with this Quick HIIT Tabata-style workout.

QUICK HIIT Workout #03
Duration: 7 mins
Equipment: None required
Moves (6 moves, 2 sets): Backward Stepping Lunge, Running On The Spot, Lateral Skaters, Squat, Mountain Climber, Jumping...

Safely introduce high-intensity interval training into your routine with this Quick HIIT Tabata-style workout.

QUICK HIIT Workout #04
Duration: 7 mins
Equipment: None required
Moves (6 moves, 2 sets): Step Back Burpee, Ladder Run, Squat Jump, Mountain Climber, Air Jacks, Lateral Shuffle, Step B...

BODYCOMBAT Invincible Workout 01
Duration: 8 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham

This workout is a warmup for the upper and lower body set to two music tracks. It will give you an quick look at most of the moves in a full BODYCOMBAT workout and the foundation ...

BODYCOMBAT Invincible Workout 02
Duration: 16 minutes
Equipment: none required
Presenter: Dan Cohen

A step by step technique guide to your punches and stance for BODYCOMBAT. Good technique makes all the difference to your results and your enjoyment. Don’t worry - you also get a chance to lift y...

BODYCOMBAT Invincible Workout 03
Duration: 17 minutes
Equipment: none required
Presenters: Dan Cohen

In this workout we’ll take you through lower body strikes, like kicks and knees, to get everything working safely and effectively. This will also help you lift your heart rate as you progress.

...

BODYCOMBAT Invincible Workout 04
Duration: 15 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Marlon Woods, Alex Sanchez

Add your first full combat track to two new warm up tracks. Challenge yourself - this is where the change starts happening.

1. UPPER BODY WARMUP
Basq...

BODYCOMBAT Invincible Workout 05
Duration: 13 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham

This workout is similar to Workout 4, with a warmup for the upper and lower body, and combat track to raise your heart rate. You’ve already done this much BODYCOMBAT once. We kno...

BODYCOMBAT Invincible Workout 06
Duration: 16 minutes
Equipment: none required
Presenters: Rachael Newsham

We start to put your technique together with upper and lower combination moves. This will set you up to develop coordination, agility and speed as you progress.

Sign-up to the full 28 day ...

BODYCOMBAT Invincible Workout 07
Duration: 10 minutes
Equipment: none required
Presenters: Rachael Newsham

Your final technique training – we bring kick and knee combos together to lift the effort and spike the heart rate.

Sign-up to the full 28 day training program at https://www.lesmills.com/...

BODYCOMBAT Invincible Workout 08
Duration: 20 minutes
Equipment: none required
Presenters: Reagan Kang, Nicko Liang, Rachel Newsham, Yukari Azumai

We up the intensity with your last workout for the week, adding an extra track to push you up a gear and boost the heart rate.

1. UPPER BODY WARMUP
...

BODYCOMBAT Invincible Workout 09
Duration: 18 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Tauvaga Siolo, Jon Kin Chew

Today you’ve got 4 tracks, including your warm up and some combat and power training to get your body moving and your heart pumping.

1. UPPER BODY W...

BODYCOMBAT Invincible Workout 10
Duration: 22 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Marlon Woods, Alex Sanchez, Erin Maw, Caley Jäck

Today’s workout adds a few more minutes and a little more intensity to the combat and power training in your last effort.

1. U...

BODYCOMBAT Invincible Workout 11
Duration: 30 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Marlon Woods

Take it up a level today with double the combat and double the power training. You’re going to feel different after today!

1. UPPER BODY WARMUP
Dans Folie perform...

BODYCOMBAT Invincible Workout 12
Duration: 35 minutes
Equipment: none required
Presenters: Dan Cohen, Rachel Newsham, Reagan Kang, Nicko Liang, Yukari Azumai, Amy Lee

Kick off your week with a workout that mixes it up with a warm up, a double dose of power training and a triple hit of combat.

...

BODYCOMBAT Invincible Workout 13
Duration: 33 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Tauvaga Siolo, Jon Kin Chew

Today’s workout builds on everything you have learned so far and adds some core conditioning to the mix.

1. UPPER BODY WARMUP
Kalm performed by Sama...

BODYCOMBAT Invincible Workout 14
Duration: 45 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Marlon Woods, Alex Sanchez, Erin Maw, Caley Jäck, Reagan Kang

Go for the knockout today in your final workout, with 7 tracks of mixed martial arts-inspired magic, including a ta...