6-WEEK CHALLENGE – expert level

6-WEEK CHALLENGE – expert level

2 Seasons

This challenge will push your limits and build endurance, speed and power. Grow lean muscle and reduce body fat as you level up and train like a champion. Lead by Ben Main, Les Mills International Ambassador. Download your challenge pack below. Choose from equipment or no equipment versions using the drop-down option below.
If you don't have any equipment, CXWORX can still be done using body weight only. Get more advice on this from Kylie Gates in the ‘No equipment no problem’ video below.

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6-WEEK CHALLENGE – expert level
  • GAME CHANGER with Ben Main

    Episode 1

    This challenge will push your limits and build endurance, speed and power. Grow lean muscle and reduce body fat as you level up and train like a champion.

  • GAME CHANGER CHALLENGE Downloadable Pack

    3.66 MB

    GAME CHANGER CHALLENGE

  • Q&A WITH DR. JACKIE MILLS AND KYLIE GATES

    Episode 2

    Working at the heart of Les Mills to creatively shape your favorite workouts, Dr. Jackie Mills and Kylie Gates are industry-leading experts with a wealth of advice to share. Find out what they have to say.

  • Q&A WITH DR. JINGER GOTTSCHALL

    Episode 3

    Dr. Jinger Gottschall is the creator of LES MILLS™ On Demand workout plans, a research scientist, and a science advisor for Les Mills and the American Council on Exercise. Watch as she answers all your burning questions on how to maximise your training.

  • Q&A WITH BEN MAIN & RACHAEL NEWSHAM

    Episode 4

    BOOSTER CHALLENGES - trainer session.
    Watch and learn as Ben Main and Rachael Newsham dish out plenty of top tips and training advice in our very first Q&A Trainer session

  • BODYATTACK #107 55 min

    Episode 5

    BODYATTACK #107
    Duration: 54 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Maria Pinto-Kucharski, Dr Dan Maroun, Ra Hirini

    1. WARM-UP
    Take A Chance performed by Post Times made famous by James Jaxon
    Moves: Run OTS, Bounce, Double Bounce, Step Touch, Squat, Walk Hands To Plank Posit...

  • LES MILLS GRIT #31 Cardio

    Episode 6

    LES MILLS GRIT #31 Cardio
    Duration: 30 minutes
    Equipment: None required
    Presenters: Bas Hollander, Kayla Atkins-Gordine, Erin Maw

    1. WARM-UP
    Sunrise performed by Lime Cover made famous by Childish Gambino
    Moves: Run OTS, Twist, Knee Lift, Squat Jack, High Knee Run, Ladder Run, Squat Burpee
    2. AM...

  • BODYPUMP #112 55 min

    Episode 7

    BODYPUMP #112
    Duration: 55 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Kylie Gates, Des Helu, Kayla Atkins-Gordine, Lula Slaughter

    1. WARM-UP
    So Close performed by Way Around made famous by NOTD, Felix Jaehn & Captain Cuts feat. Georgia Ku
    Moves: Deadlift,...

  • BODYCOMBAT #81 30 min

    Episode 8

    BODYCOMBAT 81
    Duration: 31 minutes
    Equipment: None required
    Presenters: Marlon Woods, Caley Jäck, Dan Cohen, Reagan Kang, Rachael Newsham

    1A. UPPER BODY WARMUP
    Drop It Down performed by Spot On made famous by Sidney Samson feat. Vasin
    Moves: Jabs, Shuffle to Side, Cross, Shuffle to Side, Karate...

  • BODYPUMP #105 45 min

    Episode 9

    BODYPUMP 105
    Duration: 46 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Diana Archer Mills, René Vogel, Ana Domingos, Denice Burr, Mathilda Björck, Marcus Benson-Day, Dave Kyle, Christophe Guarnaccia

    1. WARMUP
    All Stars performed by Penny Arcade made fa...

  • BODYATTACK #104 55 min

    Episode 10

    BODYATTACK 104
    Duration: 55 minutes
    Equipment: none required
    Presenting Team: Lisa Osborne, Ben Main, May Nilo, Ben Deng, Kazuteru Nobe, Teoh Yee Sin

    1. WARMUP
    High On Life performed by Road Danger made famous by Martin van Lectro
    MOVES: Bounce OTS, Step Touch, Bounce and Run, Step Curl, 3-Squat...

  • CXWORX #34 30 min

    Episode 11

    CXWORX 34
    Duration: 28 minutes
    Equipment: Resistance Band, Weight Plates
    Presenting Team: Kenshin Tani, Corey Baird, Lunar Lu, Dan Cohen, Alex Wang

    1. WARMUP
    A Good Night performed by Name Chain made famous by John Legend & BloodPop
    MOVES: Double Leg Lift, C-Crunch, Cross-Crawl & C-Crunch Combo,...

  • BODYCOMBAT #82 55 min

    Episode 12

    BODYCOMBAT #82
    Duration: 51 minutes
    Equipment: None required
    Presenters: Dan Cohen, Rachael Newsham, Erin Maw, Marlon Woods, Michael Steenhouwer

    1A. UPPER BODY WARM-UP
    Turn It Up performed by Diamonds Of The Nile made famous by Armin van Buuren
    Moves: Combat Stance, Jab, Cross, Scissor, Hook, U...

  • BODYFLOW #86 55 min

    Episode 13

    BODYFLOW #86
    Duration: 56 minutes
    Equipment: Yoga Mat
    Presenters: Anthony Deyn, Bram Prima Halim, Kylie Gates, Diana Archer Mills

    1. TAI CHI WARM UP
    Passionfruit performed by Lay Aside made famous by Drake
    Moves: Wide Wu Chi, Tai Chi Breath with Push And Pull Arms, Weight Shift With Press Palm...

  • BODYATTACK #105 55 min

    Episode 14

    BODYATTACK 105
    Duration: 52 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Bevan James Eyles, George Inwood

    1. WARMUP
    Out Of This Town performed by Hoover Lake made famous by Hardwell & Vinai feat. Cam Meekins
    Moves: Bounce & Arm Combo, Run & Bounce Combo, Walk To Plank Combo
    2. MIX...

  • LES MILLS GRIT #28 Cardio

    Episode 15

    LES MILLS GRIT 28 Cardio
    Duration: 30 minutes
    Equipment: none required
    Presenting Team: Erin Maw, Ben Main, Sisley Pan

    1. WARMUP
    Run Wild performed by Thutmose & NoMBe
    MOVES: Jog/Run with Heels Up, High Knee Run, Burpee, Lateral Skater, Lateral Skater with Knee Lift
    2. LADDER
    Heater performed by...

  • BODYPUMP #111 55 min

    Episode 16

    BODYPUMP #111
    Duration: 55 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Reagan Kang, Diana Archer Mills, Marlon Woods, Lunar Lu

    1. WARM UP
    Speechless performed by House Of Love made famous by Robin Schulz feat. Erika Sirola
    Moves: Deadlift, Deadrow, Shoulde...

  • BODYCOMBAT #79 55 min

    Episode 17

    BODYCOMBAT 79
    Duration: 56 minutes
    Equipment: none required
    Presenting Team: Reagan Kang, Nicko Liang, Rachel Newsham, Yukari Azumai, Amy Lee, Dan Cohen

    1A. UPPER BODY WARMUP
    Knockout performed by Yellow Of The Uprising made famous by Deorro, MAKJ, Quintino
    MOVES: Front Stance, Pulse, Combat St...

  • BODYPUMP #104 55 min

    Episode 18

    BODYPUMP 104
    Duration: 56 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Lunar Lu, Marlon Woods

    1. WARMUP
    More Than You Know performed by Charge Back made famous by Axwell/\Ingrosso
    MOVES: Deadlift, Upright Row, Deadrow, Clean & P...

  • LES MILLS GRIT #29 Cardio

    Episode 19

    LES MILLS GRIT #29 Cardio
    Duration: 29 minutes
    Equipment: None required
    Presenters: Bas Hollander, Ben Main

    1. WARMUP
    Up On Your Feet performed by Robyn Wood made famous by Robyn Wood
    Moves: Squat, Double Squat Pulse & Jump Combo, Squat Burpee, High Knee Run
    2. COMBINATION DROP SET
    Put Your Han...

  • BODYFLOW #85 Strength

    Episode 20

    BODYFLOW 85 Strength
    Duration: 32 minutes
    Equipment: Yoga Mat
    Presenters: Dr Jackie Mills, Diana Archer Mills
    Filmed in South Island, New Zealand

    1A. SUN SALUTATIONS
    Happy Man performed by Lost Lava made famous by Jungle
    Moves: Extended Mountain Pose, Forward Fold, Down Dog, Plank Pose, Crocodi...

  • BODYATTACK #102 45 min

    Episode 21

    BODYATTACK 102
    Duration: 46 minutes
    Equipment: none required
    Presenters: Lisa Osborne, Bevan James Eyles, Lyle Haywood, George Inwood, Romain Prévédello

    1. WARMUP
    Think About The Way performed by Ben & Sienna made famous by Guéna LG feat. Ice MC
    MOVES: Step Touch, Bounce, Squat to Plank,...

  • LES MILLS GRIT #25 Cardio

    Episode 22

    LES MILLS GRIT 25 Cardio
    Duration: 29 mins
    Equipment: none required
    Presenters: Tauvaga Siolo, Caley Jäck, Ben Main

    1. WARMUP
    Island Life performed by Kid Cudi & Pharrell Williams
    MOVES: Jog OTS, Jog OTS with Heels Up, High Knee Run, Shuffle Tap, Squat Burpee, Surfer Burpee, Lateral Leap...

  • BODYATTACK #106 55 min

    Episode 23

    BODYATTACK #106
    Duration: 55 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Mandi Jones, Adam Snow Bramski, Ben Main

    1. WARM UP
    I'm So Excited performed by Hero's Welcome made famous by Danko & Drop
    Moves: Step Touch L&R, Bounce OTS, Squat to Plank, Tricep Pushup.

    2. MIXED IMPACT
    7...