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...

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 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...

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...

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...

(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 ...

(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: 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

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...

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 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 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...

Duration: 16 minutes
Level: Beginner
Trainer: Rachael Newsham
Equipment: Treadmill (optional)

In this short and sweet intro workout you go as fast as you want and as far as you want – which is key to feeling successful. Running can be hard if you try to run too hard, too fast, or too far, too s...

Duration: 19 minutes
Level: Beginner
Trainer: Rachael Newsham
Equipment: Treadmill (optional)

This second step in your introduction to running involves a warmup followed by two steady-state tracks and a focus on building pace. Then there’s a series of short bursts to wrap up. Rach helps you use...

Duration: 20 minutes
Level: Beginner
Trainer: Marlon Woods
Equipment: Treadmill (optional)

If you’re new to running you’ll really enjoy this introductory session. Marlon provides guidance and tips on technique, body alignment, breathing, and rate of perceived exertion. You will journey through ...

Duration: 19 minutes
Level: Intermediate
Trainer: Marlon Woods
Equipment: Treadmill (optional)

This run workout is perfect if you have done one or two introductory run sessions. During this run there is less cueing and more space so you can find your own stride in the music and really get lost ...

Duration: 21 minutes
Level: Intermediate
Trainer: Ben Main
Equipment: Treadmill (optional)

Take your running to the next level when you attack this short interval-based run workout. Ben guides you to focus on hip drive which helps increase glute activation and maximize your running power.

Mus...

Duration: 16 minutes
Level: Intermediate
Trainer: Ben Main
Equipment: Treadmill (optional)

Now’s your chance to hit the hills hard. Using interval training and a steady incline on the treadmill you explore hill running techniques.

Music tracks:
Great performed by Swimnaked
Hot Legs performed b...

Duration: 14 minutes
Level: Intermediate
Trainer: Ben Main
Equipment: Treadmill (optional)

Run a new challenge as you push your interval training with longer challenge sets. Here Ben brings the focus to your arm power and guides you to improve your overall technique.

Music tracks:
In The End ...

Duration: 28 minutes
Level: Intermediate/Advanced
Trainer: Erin Maw
Equipment: Treadmill

Get set to sweat with three 4- to 5-minute circuit challenges and two 2-minute hill climbs. This run taps into your fast-twitch fibers to build explosive power and challenge your fitness threshold. It’s a g...

Duration: 29 minutes
Level: Intermediate/Advanced
Trainer: Erin Maw
Equipment: Treadmill (optional)

Take to the treadmill or venture outdoors and discover the popular Fartlek approach to run training. During this workout you move from steady-state into high-intensity zones to challenge and bui...

Join Ben for a warmup and five tips to help you improve your running technique.

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 CONDITIONING
Waist Time performed by ...

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. SPRINTS - SHORT
Freesol performed ...