Duration: 35 minutes
Equipment: barbell, weight plates, bench
Coach: Kylie Gates

1. WARMUP
Still The One performed by Bivouac Arrangement made famous by Hardwell & Kill The Buzz feat. Max Collins
MOVES: Shoulder Roll, Deadrow, Triple Wide Deadrow, Deadlift, Upright Row, Clean & Press, Squat, Tri...

Duration: 38 minutes
Equipment: barbell, weight plates, bench
Coach: Kylie Gates

1. WARMUP
All Stars performed by Penny Arcade made famous by Martin Solveig feat. Alma
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Plate Squat Curl & Press, Plate Front Squat, Backward-step...

BODYPUMP 104 Metabolic Blast Audio
Duration: 34 minutes
Equipment: barbell, weight plates, bench
Coach: Ben Main

1. WARMUP
More Than You Know performed by Charge Back made famous by Axwell/\Ingrosso
MOVES: Deadlift, Upright Row, Deadrow, Clean & Press, Power Press, Squat, Bottom Half Squa...

BODYPUMP 103 45 min Audio
Duration: 46 minutes
Equipment: barbell, weight plates, bench.
Coaches: Kylie Gates, Ben Main

1. WARMUP
Places performed by Purple Glory made famous by Martin Solveig feat. Ina Wroldsen
MOVES: Deadlift, Deadrow, Triple Deadrow, Wide Deadrow, Triple Wide Deadrow, ...

BODYPUMP 102 Arm Focus Audio
Duration: 16 minutes
Equipment: barbell, weight plates
Coach: Ben Main

1. WARMUP
Used To Have It All performed by Susan Tea made famous by Fais & Afrojack
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Plate Front Squat, Alternati...

(formerly called CXWORX)
Duration: 12 minutes
Coach: Kylie Gates

1. WARMUP
You And Me performed by Dynamic Stories made famous by Skrux
2. CORE STRENGTH 1
Drop It Like Its Hot performed by Cold Panda made famous by Snoop Dogg feat. Pharrell

(formerly called CXWORX)
Duration: 21 minutes
Coach: Dan Cohen

1. WARMUP
The Middle performed by Baked Newton made famous by Zedd, Maren Morris & Grey
2. CORE STRENGTH 1
We Want Your Soul performed by Silver Is Here made famous by Dada Life
3. CORE STRENGTH 2
No Excuses performed by Holding Brac...

(formerly called CXWORX)
Duration: 19 minutes
Coach: Dan Cohen

1. WARMUP
Lullaby performed by Vape Lords made famous by Sigala & Paloma Faith
2. CORE STRENGTH 1
Gimme The Light performed by Driven Crayon made famous by Sean Paul feat. Busta Rhymes
3. CORE STRENGTH 2
Dangerous Night performed by ...

LES MILLS GRIT CARDIO 04 Audio
Duration: 15 mins
Equipment: none required
Coach: Erin Maw

1. WARMUP
Messiah performed by Trace Damn made famous by Alison Wonderland x M-Phazes
Run OTS, Mountain Climbers, Lateral Skaters, Burpees
2. LADDER
Fogo performed by Less Jeep made famous by Garmi...

LES MILLS GRIT CARDIO 03 Audio
Duration: 20 mins
Equipment: none required
Coach: Erin Maw

1. WARMUP
We Rise performed by Golden Dam made famous by San Holo
Squat, Shuffle, Burpee, Run OTS
2. GIANT SETS
Your Gonna Love Again performed by Oasis Of Boat; made famous by NERVO
The Siren per...

LES MILLS GRIT CARDIO 02 Audio
Duration: 15 mins
Equipment: none required
Coach: Ben Main

1. WARMUP
Honest performed by Brazen Harris made famous by The Chainsmokers
High Knee Run, Lateral Skaters, Pushups, Burpee
2. AMRAP
Home performed by Cone Of The Lassie made famous by Shock One & ...

LES MILLS GRIT CARDIO 01 Audio
Duration: 20 mins
Equipment: none required
Coach: Ben Main

1. WARMUP
You And Me performed by Dynamic Stories made famous by Skrux
Run, Squat, Squat Jump, Pushups, Jump Jacks
2. 1,2,1
MIC Drop performed by Mast Boldface made famous by BTS feat. Desiigner
S...

Duration: 30 minutes
Equipment: Stationary Bike
Coach: Giles Bryant

1. ACCELERATED WARMUP
Take It Up performed by Pink Radar made famous by Wilkinson & Sub Focus
MOVES: Power Stand, Power Sit
2. POWER TABATA
Body Movin' performed by Flip Pops made famous by Cyantific feat. ShockOne
MOVES: Power ...

Check out more LES MILLS audio workouts here: https://watch.lesmillsondemand.com/audio-workouts

LES MILLS SPRINT 14 Short Audio
Duration: 18 minutes
Equipment: Stationary Bike
Coach: Consie Hookway

1. ACCELERATED WARMUP
Salute performed by Blue Laze made famous by Danny Byrd feat. MC GQ
MOVES: ...

LES MILLS SPRINT 13 Audio
Duration: 30 minutes
Equipment: Stationary Bike
Coach: Khiran Huston

1. ACCELERATED WARMUP
Pull The Trigger performed by Thorn Beast made famous by Flux Pavilion
MOVES: Power Sit, Power Stand, Power Sprint
2. POWER TABATA
The Plan performed by
MOVES: Power Sit, Power S...

LES MILLS SPRINT 11 Audio
Duration: 29 mins
Equipment: Stationery Bike
Coach: Khiran Huston

1. ACCELERATED WARMUP
Questions performed by The Hello made famous by High Contrast feat. Boy Matthews
2. POWER - SHORT
Fade Into The Night performed by North Outbound made famous by Cyantific
3....

LES MILLS SPRINT 09 Audio
Duration: 29 mins
Equipment: Stationery Bike
Coach: Giles Bryant

1. ACCELERATED WARMUP
Invincible performed by Home On The Range made famous by Kinetic
2. SPRINTS - SHORT
Find Me performed by Long Distance Assistance made famous by Sigma feat. Birdy
3. MIXED CO...

RPM 81 45 min Audio
Duration: 45 minutes
Equipment: Stationary Bike
Coach: Consie Hookway

1. PACK RIDE
Shotgun performed by Pro Boom made famous by George Ezra
MOVES: Ride Easy, Racing
2. PACE
Save Myself performed by May Opus made famous by Dash Berlin & DBSTF feat. Josie Nelson
MOVES: Seated R...

RPM 80 30 min Audio
Duration: 27 minutes
Equipment: Stationary Bike
Coach: Giles Bryant

1. PACK RIDE
Easy Love performed by Feed Life made famous by Sigala
MOVES: Ride Easy, Racing, Seated Recovery
2. PACE
Paradise performed by Trusty Common made famous by George Ezra
MOVES: Ride Easy, Racing (F...

RPM 79 Speed Audio
Duration: 24 minutes
Equipment: Stationary Bike
Coach: Khiran Huston

1. PACK RIDE
Where We Go performed by Diamond Nexus made famous by P!nk
MOVES: Seated Recovery, Ride Easy, Racing
2. PACE
Without You performed by Teenage Love Story made famous by Avicii feat. Sandro Cavazza...

RPM 78 Strength & Power Audio
Duration: 24 minutes
Equipment: Stationary Bike
Coach: Giles Bryant

1. PACK RIDE
Cloud 9 performed by Electric Waffle Dreams made famous by Jamiroquai
MOVES: Seated Recovery, Ride Easy, Racing
2. HILLS
Wild Kind performed by Birds In The Court made famous b...

RPM 77 Audio
Duration: 32 minutes
Equipment: Stationary Bike
Presenter: Khiran Huston

1. PACK RIDE
Hung Up performed by Elephant Queen made famous by SJ & Tritonal feat. Emma Gatsby
MOVES: Seated Recovery, Ride Easy, Racing
2. PACE
Green Light performed by Split Pea made famous by Lorde...

Check out more LES MILLS audio workouts here: https://watch.lesmillsondemand.com/audio-workouts

RPM 75 Power Focus Audio
Duration: 22 minutes
Equipment: Stationary Bike
Coach: Khiran Huston

1. WARMUP
Anywhere performed by Sir Jetsam made famous by Dillon Francis feat. Will Heard
MOVES: Seated R...

RPM 74 Speed Focus Audio
Duration: 19 mins
Equipment: Stationary Bike
Coach: Consie Hookway

1. WARMUP
Let Me Love You performed by Shady Resin made famous by DJ Snake feat. Justin Bieber
MOVES: Seated Recovery, Ride Easy, Racing
2. PACE
Zillionaire performed by High Rollers made famous ...