Duration: 30 minutes
Equipment: None required
Presenters: Ben Main, Melissa Seigel

1. WARM-UP
Go Mode performed by Nbhd Nick made famous by King Flexx
Moves: Air Squat, Lunge with Rotation, High Knee Run OTS, Burpee, Burpee with Jump, Pushup, Mountain Climber, Pendulum, Lateral Shuffle, High Kn...

Duración: 28 minutos
Material: Ninguno requerido
Instructores: Ben Main, Melissa Seigel

1. WARM-UP
Go Mode interpretada por Nbhd Nick que popularizó King Flexx
Movimientos (de ejercicio): Air Squat, Lunge with Rotation, High Knee Run OTS, Burpee, Burpee with Jump, Pushup, Mountain Climber, Pend...

Duration: 29 minutes
Equipment: None required
Presenters: Erin Maw, Bex Rivera

1. WARM-UP
Mountain Downhill performed by Niclas Gustavsson made famous by Netsky
Moves: Air Squat, Butt Kick, Speed Ladder, High Knee Run, Half Burpee, Pushup, Mountain Climber, Squat Jump

2. AB & BLEND 1
Berlin pe...

Duración: 29 minutos
Material: Ninguno requerido
Instructores: Erin Maw, Bex Rivera

1. WARM-UP
Mountain Downhill interpretada por Niclas Gustavsson que popularizó Netsky
Movimientos (de ejercicio): Air Squat, Butt Kick, Speed Ladder, High Knee Run, Half Burpee, Pushup, Mountain Climber, Squat J...

Power through 30 minutes of sizzle and the hugely popular (but slightly scary) rep challenge. How many burpees can you do?

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 D...

Duration: 31 minutes
Equipment: None required
Presenters: Erin Maw, Natasha Vincent

1. WARM-UP
Will You Remember performed by DJ Mayson
Moves: Butt Kick, Double Pulse Jump Lunge, Lateral Skater, Mountain Climber, Pushup, Burpee, Burpee Jump

2. COMBO KICKERS
B.O.T.W. performed by Heyson
Moves:...

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...

Duration: 30 minutes
Equipment: None required
Presenters: Natasha Vincent, Kenshin Tani, Ben Main

1. WARM-UP
Still Can't Sleep performed by Another Notion
Moves: Run OTS, Mountain Climber, Double Hop, Lateral Skater, Squat with Rotation, Inch Worm, Lizard Pushup, Double Hop with High Knee, Lat...

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...

Duration: 30 minutes
Equipment: None required
Presenters: Bas Hollander, Kayla Atkins-Gordine, Erin Maw

1. WARM-UP
Cushy performed by Fire Drill
Moves: Run OTS, Twist, Knee Lift, Squat Jack, High Knee Run, Ladder Run, Squat Burpee

2. AMRAP
Nalen performed by Fire Drill
Those Friends performe...

Duration: 30 minutes
Equipment: None required
Presenters: Des Helu, Natasha Vincent, Erin Maw

1. WARM UP
Stockholm performed by Revel Day
Moves: Jog, Squat, Front-Stepping Lunge, Rotation, High Knee Run, Pushup, Squat Burpee, Squat Burpee Jump

2. THE 30 CHALLENGE
Wildcard performed by Hysics ...

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 Hands Up performed by The Los...

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 Chase & Status
MOVES: Sq...

LES MILLS GRIT 27 Cardio
Duration: 29 minutes
Equipment: none required
Presenters: Erin Maw, Filipo Fifita, Katie Love

1. WARMUP
How Can U performed by laChapelle
MOVES: Jog/Run OTS, Squat, Burpee, Burpee Jump, Pushup, Knee Climber Tap, Mountain Climber, Backward-Stepping Lunge, Shuffle S...

Duration: 30 mins
Equipment: none required
Presenters: Andy Parrish, Erin Maw

1. WARMUP
Eternal Bliss performed by TAG
MOVES: Jog OTS, Double Hop, High Knee Run, Jump Jack, Squat Burpee, Pushup, Mountain Climber, Jumping Lunge
2A. TRI SETS
What You Feeling ?! performed by Thorne
MOVES: Frog Jum...

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, Long Jump Forward, High Knee R...

LES MILLS GRIT 24 Cardio
Duration: 30 minutes
Equipment: none required
Presenter team: Marc Downey, Caley Jäck, Lyndsey Morrison

1. WARMUP
Recording of Salsa De Frutas by Oporina. Licensed courtesy of (P) Black Lotus 2018.
MOVES: jog OTS, high knee jog, high knee run, drop squat, squat jump, mo...

GRIT CARDIO 23
Duration: 30 min
Equipment: none required
Presenter team: Natasha Vincent, Vili Fifita, Ben Main

1. WARMUP
Recording of Life's a DJ by laChapelle. Licensed courtesy of Black Lotus 2018.
MOVES: jog OTS, heels up, high knee jog, high knee run, squat burpee, bronco, block jum...

LES MILLS GRIT #23 Cardio Short
Duration: 18 minutes
Equipment: None required
Presenters: Ben Main, Vili Fifita

1. WARMUP
Life's a DJ performed by Basement Freaks - Get Down Boogie
Moves: Jog OTS, Heels Up, High Knee Jog, High Knee Run, Squat Burpee, Bronco, Block Jump, Lateral Leap, Air Tap Wi...

Duration: 30 min
Equipment: none required
Presenter team: Reagan Kang | René Vogel

1. WARMUP
Recording of 3D Memory by Ayuda. Licensed courtesy of Black Lotus Records 2017
MOVES: jog OTS, heels up, high knee run, shuffle tap, squat burpee jump, pushup, jumping switch climber, long jump, shuffle...

LES MILS GRIT 22 Cardio Short
Duration: 17 minutes
Equipment: None required
Presenters: René Vogel

1. WARMUP
3D Memory performed by Ayuda made famous by Cookin' On 3 Burners feat. Kylie Auldist
Moves: Pushup, Shuffle, High Knee Run, Jog OTS, Heels Up, Shuffle Tap, Squat Burpee Jump, Jumping Swi...

LES MILLS GRIT 21 Cardio
Duration: 30 min
Equipment: none required
Presenter team: Caley Jäck, Erin Maw

1. WARMUP
Recording of Sand June by Saskia Öjvind. Licensed courtesy of Black Lotus Records 2017
MOVES: jog OTS, heels up, high knee run, squat burpee jump, pushup, frog jump, shuffle ...

Duration: 22 minutes
Equipment: Step/Bench, Weights
Presenters: Erin Maw, Ben Main, Natasha Vincent

1. WARMUP
Sand June performed by Saskia Öjvind made famous by Chromeo
Moves: Pushup, Jog OTS, Heels Up, High Knee Run, Squat Burpee Jump, Frog Jump, Shuffle Tap, Shuffle B

2. CARDIO TABATA
Free...

LES MILLS GRIT 20 Cardio
Duration: 30 min
Equipment: none required
Presenter team: Tauvaga Siolo, Natasha Vincent

1. WARMUP
Recording of Ballmark by Sonoma. Licensed courtesy of Black Lotus Records 2017
MOVES: Jog OTS, Jog OTS Heel to Butt, High Knee Run, Slow Squat Burpee with Jump, Sq...