OPTIMAL MIX JANUARY – 5-6 WEEKLY WORKOUTS

OPTIMAL MIX JANUARY – 5-6 WEEKLY WORKOUTS

2 Seasons

Fire up your fitness, build lean muscle, improve your heart health and look after your functional wellness with this optimal mix of cardio, strength and mind-body workouts. Doing 5-6 workouts a week you’ll get the training variety you need to drive results.
If you don’t have equipment simply choose the non-equipment options.

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OPTIMAL MIX JANUARY – 5-6 WEEKLY WORKOUTS
  • JANUARY DOWNLOADABLE WORKOUT PLAN

    606 KB

    Optimal Mix January - Non equipment - 5 weekly workouts

  • BODYBALANCE #91 Strength

    Episode 1

    Duration: 35 minutes
    Equipment: Yoga Mat (optional)
    Presenters: Derick Hong, Sarah Durnford, Kelly MacDonald, Joash Fahitua, Diana Archer Mills, Dr Jackie Mills

    1. SUN SALUTATIONS
    Tiny Universe performed by Spacepeople made famous by Lincoln Jesser & Speaker of the House feat. Katie Pearlman
    Mo...

  • LES MILLS GRIT #36 Cardio

    Episode 2

    Duration: 26 minutes
    Equipment: None required
    Presenters: Natasha Vincent, Kayla Atkins-Gordine, Ben Main

    1. WARM-UP
    Different Shades performed by DJ Eely made famous by Dance System & Hudson Mohawke
    Moves: Run OTS, Butt Kick, High Knee Run, Speed Ladder, Sprint, Squat Burpee, Pushup, Mountain ...

  • BODYBALANCE #89 Flexibility

    Episode 3

    Duration: 33 minutes
    Equipment: Yoga Mat (optional)
    Presenters: Diana Archer Mills, Dr Jackie Mills

    1. YOGA WARM - UP
    Need performed by Tom Young made famous by Tom Young
    Moves: Childs Pose, Horse Stance, Down Dog, Walking Down Dog, Rag Doll Pose, Sway, Forward Fold

    2. SUN SALUTATIONS
    Myth per...

  • BODYCOMBAT #88 55 min

    Episode 4

    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 #87 Strength

    Episode 5

    BODYBALANCE #87 Strength
    Duration: 34 minutes
    Equipment: Yoga Mat
    Presenters: Caley Jäck, Corey Baird, Hussein Bosmans, Tor Andersen, Dr Jackie Mills

    1A. SUN SALUTATIONS
    Come Home performed by Up State made famous by BAYNK feat. Shallou
    Moves: Mountain Pose, Sun Salutation Sequence, Extended M...

  • LES MILLS GRIT #34 Cardio

    Episode 6

    Duration: 30 minutes
    Equipment: None required
    Presenter: Erin Maw

    1. WARM-UP
    Animal performed by Suffer City
    Moves: Butt Kick, Squat, Twist, Dynamic Lunge, High Knee Run, Sprint OTS, Burpee, Burpee Jump, Surfer Burpee, Pushup, Renegade Pushup, Lateral Shuffle

    2. EVEN LADDER + COACHES REP CHAL...

  • BODYATTACK #112 55 min

    Episode 7

    Duration: 56 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Nick Parashchak, Martine Matapo-Kolisko

    1. WARM-UP
    Like A Prayer performed by Tone It Down made famous by Galwaro, LIZOT & Gabry Ponte
    Moves: Stretch Sequence, Wide Squat, Step Touch, Run OTS, Single Squat, Run F&B, Walk to...

  • BODYBALANCE #85 Strength

    Episode 8

    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, Crocodile Pose, Baby Cobra P...

  • BODYATTACK #106 55 min

    Episode 9

    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...

  • BODYBALANCE #83 Flexibility

    Episode 10

    BODYBALANCE 83 Flexibility
    Duration: 40 minutes
    Equipment: Yoga Mat (optional)
    Presenting Team: Corey Baird, Dr Jackie Mills, René Vogel

    1. SUN SALUTATIONS
    Lost In My Boots; History performed by Wand Display; Out Loud made famous by KWAYE; Cosmo's Midnight
    MOVES: Sun Salutation Sequence - Down D...

  • BODYCOMBAT #87 55 min

    Episode 11

    Duration: 56 minutes
    Equipment: None required
    Presenters: Rachael Newsham, Dan Cohen, Vili Fifita, Antoine Sagne

    1A. UPPER BODY WARM-UP
    Dumb performed by The Old Town Blues made famous by Timmy Trumpet feat. Charlott Boss
    Moves: Front Stance, Combat Stance, Pulse, Jab, Cross, Scissor, Uppercut,...

  • BODYBALANCE #81 Strength

    Episode 12

    BODYBALANCE #81 Strength
    Duration: 38 minutes
    Equipment: yoga mat (optional)
    Presenters: Diana Archer Mills, Kylie Gates, Corey Baird, René Vogel

    1. TAI CHI WARMUP
    Here With You performed by Trail Blazer made famous by Lost Frequencies & Netsky
    MOVES: Press Palms Down, Weight Shift, Arm ...

  • BODYATTACK #108 55 min

    Episode 13

    BODYATTACK 108
    Duration: 54 minutes
    Equipment: None required
    Presenters: Jacqui Conder, Lisa Osborne, Rachael Ayre, Steve Cluff, Josh Farmer, Hussein Bosmans

    1. WARM-UP
    Finally performed by The Codes Bullet made famous by Sunset Bros. & Zannon
    Moves: Stretch Sequence, Reach Up, Squat, Hamstring...

  • BODYATTACK #110 55 min

    Episode 14

    Duration: 54 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Fran Torres

    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 #79 Strength

    Episode 15

    BODYBALANCE 79 Strength
    Duration: 36 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills, Corey Baird, JoJo Zhou, Lucy Helu

    1. SUN SALUTATIONS
    Feel It performed by Exactly Gordon made famous by GTA & What So Not
    MOVES: Intense Pose, Baby Back Bend, E...

  • LES MILLS GRIT #32 Cardio

    Episode 16

    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...

  • BODYCOMBAT #85 55 min

    Episode 17

    Duration: 54 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 #92 Strength

    Episode 18

    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 #93 Flexibility

    Episode 19

    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...

  • BODYBALANCE #77 Strength

    Episode 20

    BODYBALANCE 77 Strength
    Duration: 37 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Corey Baird, Caley Jäck, René Vogel

    1. TAI CHI WARMUP
    What Do You Love performed by Watermelon made famous by Seeb feat. Jacob Banks
    MOVES: Narrow Wu Chi, Breath Swings, Wide Wu Ch...

  • BODYCOMBAT #83 55 min

    Episode 21

    BODYCOMBAT 83
    Duration: 55 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, Wea...

  • BODYBALANCE #75 Strength

    Episode 22

    BODYBALANCE 75 Strength
    Duration: 37 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Corey Baird, Caley Greyling-Jäck

    1. TAI CHI WARMUP
    Show Me Love performed by Wanderlust made famous by Hundred Waters feat. Chance The Rapper, Moses Sumney & Robyn Hannibal
    MOVES: ...

  • LES MILLS TONE #14 30 min

    Episode 23

    Duration: 28 minutes
    Equipment: Weights
    Presenters: Mark Nu'u-Steele, Bas Hollander, Diana Archer Mills, Vili Fifita, Erin Maw, Khiran Huston

    1. WARM-UP
    Dream Away (Sum Wave Remix) performed by Consolate feat. Lilla My, Sum Wave made famous by Consolate feat. Lilla My, Sum Wave
    Moves: Hip Rotat...