OPTIMAL MIX JANUARY – 3 WEEKLY WORKOUTS

OPTIMAL MIX JANUARY – 3 WEEKLY WORKOUTS

2 Seasons

With this optimal mix of cardio, strength and mind/body workouts you’ll get fitter, build lean muscle, boost your heart health and nurture overall wellness. You’ll do just 2-3 workouts a week and embed good fitness habits with well-balanced training.
If you don’t have equipment simply choose the non-equipment options.

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OPTIMAL MIX JANUARY – 3 WEEKLY WORKOUTS
  • JANUARY DOWNLOADABLE WORKOUT PLAN

    1.1 MB

    Optimal Mix January - Non equipment - 3 weekly workouts

  • BODYBALANCE #92 Strength

    Episode 1

    Duration: 29 minutes
    Equipment: Yoga Mat
    Presenters: Kylie Gates, Diana Archer Mills, Joash Fahitua

    1. SUN SALUTATIONS
    6's to 9's performed by Frequent Fryer made famous by Big Wild feat. Rationale
    Moves: Chest Stretch, Sun Salutations, Baby Back Bend, Forward Fold, Flat Back Extend, Down Dog, ...

  • BODYBALANCE #90 Flexibility

    Episode 2

    Duration: 37 minutes
    Equipment: Yoga Mat
    Presenters: Kylie Gates, Julea Cecil, Sue Far-Ashton

    1. YOGA WARM-UP
    Animals performed by Heavy Numbers made famous by KAWALA
    Moves: Extended Mountain Pose, Forward Fold, Childs Pose, Cow Pose, Cat Pose, Leg Circle, Down Dog, Hindi Squat

    2A. SUN SALUTAT...

  • BODYCOMBAT #88 55 min

    Episode 3

    Duration: 54 minutes
    Equipment: None required
    Presenters: Erin Maw, Natasha Vincent, Marlon Woods, Vili Fifita, Dan Cohen, Antoine Sagne, Rachael Newsham

    1. UPPER BODY WARM-UP
    Mi Siento Bien performed by Talking Turkey made famous by Deorro & Kura feat. Alex Rose
    Moves: Combat Stance, Jab, Cros...

  • BODYBALANCE #88 Strength

    Episode 4

    BODYBALANCE 88 Strength
    Duration: 36 minutes
    Equipment: Yoga Mat
    Presenters: Thiago Meneses, Inge Gnatt, Kylie Gates, Hayley Gaspar, Hussein Bosmans, James Brennan, Shelley Townsend, Laura Donnelly

    1A. SUN SALUTATIONS
    Carry On performed by Paper Merchant made famous by Kygo & Rita Ora
    Moves: Ex...

  • BODYATTACK #110 30 min

    Episode 5

    Duration: 34 minutes
    Equipment: None required
    Presenters: Fran Torres, Lisa Osborne

    1. WARM-UP
    Rain On Me performed by Tropic Thunder made famous by Lady Gaga & Ariana Grande
    Moves: Stretch Sequence, Single Squat, Hamstring Stretch, Step Touch, Side Step Lunge, Run F&B, Run OTS, Plank, Mountain...

  • BODYBALANCE #86 Strength

    Episode 6

    BODYBALANCE #86 Strength
    Duration: 34 minutes
    Equipment: Yoga Mat
    Presenters: Kylie Gates, Anthony Deyn, Diana Archer Mills

    1. SUN SALUTATIONS
    Find You performed by Best Feels made famous by BAYNK
    Moves: Mountain Pose, Sun Salutation Sequence, Forward Fold, Plank Pose, Crocodile Pose, Baby Cobr...

  • BODYATTACK #106 30 min

    Episode 7

    BODYATTACK 106
    Duration: 36 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 R...

  • BODYBALANCE #84 Flexibility

    Episode 8

    BODYBALANCE 84 Flexibility
    Duration: 40 minutes
    Equipment: Yoga Mat (optional)
    Presenting Team: Dr. Jackie Mills, Diana Archer Mills, Otto Danoko, Derick Hong, Yosuke Hagimoto

    1. TAI CHI WARMUP
    Princess Of China performed by Royal Lush made famous by Coldplay & Rihanna
    MOVES: Pyramid Pose, Stan...

  • BODYBALANCE #82 Strength

    Episode 9

    BODYBALANCE 82 Strength
    Duration: 41 minutes
    Equipment: yoga mat (optional)
    Presenters: Dr Jackie Mills, Diana Archer Mills, Bram Prima Halim, Corey Baird

    1. TAI CHI WARMUP
    Never Be The Same performed by First Drink made famous by KLP
    MOVES: Wide Wu Chi, Tai Chi Breath Arms, Weight Shift ...

  • LES MILLS GRIT #32 Cardio

    Episode 10

    Duration: 28 minutes
    Equipment: None required
    Presenters: Ben Main, Erin Maw, Fagner Pinto

    1. WARM-UP CARDIO
    Style performed by Ash Sculptures
    Moves: Backward-Stepping Lunge with Rotation, Run OTS, Lateral Skater, Squat Jack, Squat Burpee, Squat Burpee Jump, Pushup, Mountain Climber, Shuffle T...

  • BODYBALANCE #80 Strength

    Episode 11

    BODYBALANCE 80 Strength
    Duration: 37 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills, Jan Roggenveen, Floris Dröes, Bram Prima Halim, Lina Blomberg

    1. SUN SALUTATIONS
    Anyone performed by Why So Many made famous by Mt Eden & Father Dude
    MOVES: Mou...

  • BODYBALANCE #93 Flexibility

    Episode 12

    Duration: 35 minutes
    Equipment: Yoga Mat (optional)
    Presenters: Diana Archer Mills, Kylie Gates, Fraser Beck

    1. TAI CHI WARM-UP
    Heat Waves performed by Bhad Bunny made famous by Glass Animals
    Moves: Wide Wu Chi, Tai Chi Circle & Press, Roll & Press Open Sequence, Circle Arms With Soft Block, Dr...

  • BODYCOMBAT #85 30 min

    Episode 13

    Duration: 34 minutes
    Equipment: None required
    Presenters: Dan Cohen, Rachael Newsham, Natasha Vincent, Vili Fifita

    1A. UPPER BODY WARM-UP
    Come For It performed by The Bling Artist made famous by Machel Montano
    Moves: Combat Stance, Uppercut, Jab, Bob, Hook, Jab Cross, Front Stance, Jumping Jack...

  • BODYBALANCE #78 Flexibility

    Episode 14

    BODYBALANCE 78 Flexibility
    Duration: 40 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills

    1. SUN SALUTATIONS
    Lovesick; Slow Down The Flow performed by Live Tone; Monday People made famous by Banks; Tal
    MOVES: Extended Mountain Pose, Flat Back Exten...

  • BODYCOMBAT #83 30 min

    Episode 15

    BODYCOMBAT 83
    Duration: 32 minutes
    Equipment: None required
    Presenters: Rachael Newsham, Reagan Kang, Dani Bayadi, House Chaalane, Lula Slaughter, Marlon Woods

    1A. UPPER BODY WARM-UP
    Awa Ni performed by The Last Ones made famous by The Knocks & Kah Lo
    Moves: Front Stance, Boxing Guard, Jab, We...

  • BODYBALANCE #76 Strength

    Episode 16

    BODYBALANCE 76 Strength
    Duration: 41 min
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills, Kylie Gates, Corey Baird, Laura Birchenough

    1. SUN SALUTATIONS
    Desert; Too Good performed by Sundance On The Inside; Slowly On The Rocks made famous by Paces feat. G...

  • BODYCOMBAT #86 30 min

    Episode 17

    Duration: 33 minutes
    Equipment: None required
    Presenters: Rachael Newsham, Dan Cohen, Marlon Woods, Thomas Doucet Trivini, Lunar Lu

    1A. UPPER BODY WARM-UP
    Ride it performed by Highwaymen made famous by Regard
    Moves: Combat Stance, Jab, Jab Cross Combo, Scissor, Uppercut, Hook, Jack

    1B. LOWER B...