Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Erin Maw, Des Helu, Pei Aui

1. WARM-UP
Love Song performed by Nbhd Nick made famous by Drake feat. Lil Durk
Moves: Backward-Stepping Lunge With Plate, Air Squat with Plate, Squat with Plate Press, Squat Heel Raise with Plate Press, In...

Duración: 28 minutos
Material: Barra, Discos
Instructores: Erin Maw, Des Helu, Pei Aui

1. WARM-UP
Love Song interpretada por Nbhd Nick que popularizó Drake feat. Lil Durk
Movimientos (de ejercicio): Backward-Stepping Lunge With Plate, Air Squat with Plate, Squat with Plate Press, Squat Heel Rai...

Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Ben Main, John Nicodemus, Ash Kay

1. WARM-UP
Holy Matrimony performed by Jim Junk
Moves: Air Squat, Dynamic Lunge, Barbell Row with High Pull, Barbell Squat, Heel Lift, Squat Jump, Burpee, Thoracic Rotation

2. BARBELL COMPLEX
Colder...

Duración: 29 minutos
Material: Barra, Discos
Instructores: Ben Main, John Nicodemus, Ash Kay

1. WARM-UP
Holy Matrimony interpretada por Jim Junk
Movimientos (de ejercicio): Air Squat, Dynamic Lunge, Barbell Row with High Pull, Barbell Squat, Heel Lift, Squat Jump, Burpee, Thoracic Rotation

2....

Duration: 29 minutes
Equipment: Barbell, Weights
Presenters: Des Helu, John Mainu'u, Erin Maw

1. WARM-UP
Warren performed by Netzy made famous by Kanye West
Moves: Squat to Lunge & Rotation, Inch Worm, Pushup, Squat Jump, Barbell Row, Heel Raise

2. "4" - GIANT SETS
Always Bring The Fire perfor...

Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Ben Main, Khiran Huston

1. WARM-UP
I Am The Hype performed by St. Urbain feat. INF
Moves: Air Squat, Butt Kick, Dynamic Lunge, Burpee, Barbell Squat, Lunge, Barbell Row, High Pull, Clean & Press, Burpee Jump, Squat Rotation

2. CONTR...

Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Erin Maw, Ben Main

1. WARM-UP
Careless Condition performed by Norman Sann
Moves: Air Squat, Squat Jack, Dynamic Lunge, Scissor Lunge, Burpee, Pushup, Barbell Row, Hang Clean, Clean & Press, Squat Jumps, Mobility Lunge Twist

2. EVEN L...

Duration: 30 minutes
Equipment: Barbell, Weights
Presenters: Reagan Kang, John Nicodemus, Erin Maw

1. WARM-UP
Let Em Know performed by Nbhd Nick
Moves: Torso Twist, Backward-Stepping Lunge with Rotation, Barbell Backward-Stepping Lunge, Barbell Squat, Barbell Squat with Heel Raise, Burpee, Pus...

Duration: 29 minutes
Equipment: Barbell, Weights
Presenters: Erin Maw, Bas Hollander, Melroy Oostra

1. WARM-UP STRENGTH
Knockin performed by Nhbd Nick
Moves: Barbell Squat, Heel Raise, Barbell Backward-Stepping Lunge, Squat Burpee Jump, Deadlift, High Pull, Barbell Row, Hang Clean, Clean & Pre...

Duration: 29 minutes
Equipment: Barbell, Weight Plates
Presenters: Ben Main, Vili Fifita, Natasha Vincent

1. WARM-UP
Pep Talk (Clean Version) performed by Xavy Rusan
Moves: Barbell Squat, Lateral Barbell Squat, Barbell Squat with Heel Raise, Barbell Backward-Stepping Lunge, Double Plate Row, B...

Duration: 30 minutes
Equipment: Barbell, Weight Plates
Presenters: Dennis Toppin, Kayla Atkins-Gordine, Ben Main

1. WARM UP
Can We Try Again performed by Gloria Tells
Moves: Narrow Row, High Pull, Pushup, Squat Burpee, Barbell Squat with Heel Raise, Squat Jump, Lateral Squat Jump

2. THE 30 CH...

Duration: 29 minutes
Equipment: Barbell, Weight Plates
Presenters: Ben Main, Erin Maw, Reagan Kang, Bas Hollander

1. WARMUP
I'm A Monster performed by Lu Keb made famous by Lu Keb
Moves: Squat With Plate, Squat with Plate Press O/H, Backward-Stepping Lunge with Plate Press, Clean & Press, Clean...

LES MILLS GRIT 28 Strength
Duration: 30 minutes
Equipment: Barbell, Weight Plates
Presenters: Bas Hollander, Reagan Kang, Ken Kun

1. WARMUP
Father, Father performed by Jay Prince
MOVES: Squat, Squat Press with Plate, Backward-Stepping Lunge, Backward-Stepping Lunge with Plate, Burpee, Burpee wit...

Duration: 29 minutes
Equipment: Barbell, Weight Plates
Presenting Team: Ben Main, Kayla Atkins-Gordine, Vili Fifita

1. WARMUP
Ace Is In performed by PN2
MOVES: Squat, Lunge with Rotation, Lunge with Single Arm Snatch, Squat Burpee, Inchworm to Pushup, Row, High Pull, Clean & Press
2. 30/30 DRILL...

Duration: 29 mins
Equipment: barbell, weight plates
Presenters: Bas Hollander, Reagan Kang, Caley Jäck

1. WARMUP
Cut A Path performed by D-Con
MOVES: Squat, Squat Pulse, Heel Raise, Backward-Stepping Lunge with Rotation, Pushup, Squat Pulse with Plate Press O/H, Backward-Stepping Lunge with Rot...

LES MILLS GRIT 25 Strength
Duration: 30 mins
Equipment: barbell, weight plates, step/bench
Presenters: Erin Maw, René Vogel

1. WARMUP
Pay To Talk performed by alt-j
MOVES: Squat with Bar on Back, Backward-Stepping Lunge with Bar on Back, Squat, Heel Raise with Bar on Back, Row, High Pull,...

LES MILLS GRIT 24 Strength
Duration: 31 minutes
Equipment: exercise step, barbell, weight plates.
Presenter team: Bas Hollander, Melroy Oostra, Dennis Toppin, Yves Van den Eynden

1. WARMUP
Recording of Sesame Oil by Trafficc. Licensed courtesy of Black Lotus 2018.
MOVES: squat with bar, squat pu...

GRIT STRENGTH 23
Duration: 30 min
Equipment: bar bell or free weights
Presenter team: Erin Maw, Desmond Helu, Marcus Wong King

1. WARMUP
Recording of Grit Alley by Oporiño. Licensed courtesy of Black Lotus 2018.
MOVES: backward-stepping lunge with plate, rotation, jump lunge, squat wit...

GRIT STRENGTH 22
Duration: 30 min
Equipment: exercise step, barbell, weight plates.

1. WARMUP
Recording of James Baby by Fall For That. Licensed courtesy of 2017 Les Mills Music Licensing Ltd
MOVES: single squat, triple pulse squat, backward-stepping lunge, jumping switch climber, pushup,...

GRIT STRENGTH 21
Duration: 30 min
Equipment: exercise step, barbell, weight plates.

1. WARMUP
Recording of Swift Thief by Bas Jan. Licensed courtesy of Black Lotus Records 2017
.
2. GIANT SETS
Recording of Hype by Not On A Monday. Licensed courtesy of 2017 Les Mills Music Licensing Ltd
...

Duration: 30 min
Equipment: exercise step, barbell, weight plates.
Presenter team: Erin Maw

1. WARMUP
Recording of Planetary Eclipse by Campos. Licensed courtesy of Black Lotus Records 2017
.
2. DESCENDING SUPERSETS
Recording of Stalker by SWADE. Licensed courtesy of Black Lotus Records 2017
....

Duration: 19 min
Equipment: exercise step, barbell, weight plates.
Presenter team: Erin Maw

1. WARMUP
Recording of Planetary Eclipse by Campos. Licensed courtesy of Black Lotus Records 2017
MOVES: Squat, squat pulse, backward-stepping lunge, narrow row, clean, jump squat clean, pushup, jumping ...

GRIT STRENGTH 19
Duration: 30 min
Equipment: exercise step, barbell, weight plates.
Presenter team: Ben Main, Erin Maw.

1. WARMUP
Recording of Devil In The Desert by RiS. Licensed courtesy of Black Lotus Records 2017
.
2. DESCENDING SUPERSETS
Recording of Beelines by Tokyo Haze. Licens...

Duration: 29 minutes
Equipment: barbell, weight plates
Presenter team: Tauvaga Siolo

1. ACCELERATED WARMUP
Blacklight (Ver 2) performed by Black Milk
MOVES: Squat with Plate at Collarbones, Lateral Squat with Plate at Collarbones, Lateral Squat Jump with Plate Press, Wide Row, High Pull, Narrow ...