Duration: 27 minutes
Equipment: Weights
Presenters: Khiran Huston, Vili Fifita
1. WARM-UP
Fly Away performed by Island Light made famous by Tones And I
Moves: Side Bend, Forward Fold Sequence, Squat, Squat with Overhead Reach, Back-Stepping Lunge with Thoracic Twist, Squat & Knee Snap Combo, Lateral Lunge & Squat Combo, Triple Pulse Lateral Lunge & Squat Combo
2. STEADY STATE
Girl performed by Mako Buttercup made famous by KC Lights
Moves: Speed Step & Butt Kick Combo, Speed Step, Ladder Run, Jack Combo
3. PEAK 1 CARDIO
Work That Body performed by Gottes made famous by TooManyLeftHands & HEDEGAARD
Moves: Squat & Lunge Combo, Wide Squat, Jump Squat & Lunge Combo, Squat & Knee Snap Combo
4. PEAK 2 FEATURE CARDIO
The Locust King performed by NOAM DEE
Moves: Walking Burpee, Burpee, Thruster Burpee, Surfer Burpee, Corner to Corner Surfer
5. RESISTED CARDIO
Lightswitch performed by Quirky Crystal made famous by CHAII
Moves: Squat & Knee Combo, Squat & Kick Combo, Lateral Lunge, Knee Lift, Lateral Lunge with Kick, Plyo Lunge & Squat Kick Combo
6. DYNAMIC CARDIO CORE
No Scrubs performed by beau coup made famous by CALVO & DAZZ
Moves: Alternate Back-Stepping Lunge, Thoracic Twist, Double Pulse Lunge, Bottom Half Pulse Lunge, Firefly & Corner Kick Combo, Plank
7. RESISTED BALANCE
Fireball performed by The Royal Penguin Dime made famous by Wongo feat. Rubi Du
Moves: Hip Extension, Hip Extension with Alternate Row, Runners Knee
8. FUNCTIONAL CORE STRENGTH
Nobody Like You performed by L-Viss made famous by Landis
Moves: Plate Arc, Washboard, Arc & Washboard Combo, Pike Crunch, Pike Top Range Pulse, Cross Crawl, Single-Single-Double Cross Crawl Combo
9. STRETCH
Mount Everest performed by Overclaast made famous by Labrinth
Moves: Kneeling Side Bend, Seated Cat/Cow Pose, Hip Flexor Stretch, Thoracic Twist, Lizard, Hamstring Stretch, Forward Fold, Extended Mountain Pose
Up Next in All
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LES MILLS TONE #15 30 min
Duration: 31 minutes
Equipment: Weights, Resistance Band
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Des Helu, Erin Maw, Khiran Huston, Vili Fifita1. WARM-UP
Son Of A Preacher Man performed by Sparkle Fluff made famous by Dusty Springfield
Moves: Wrist Mobility, Ankle Mobility, Squat Lunge Combo... -
LES MILLS TONE #14 30 min
Duration: 28 minutes
Equipment: Weights
Presenters: Mark Nu'u-Steele, Bas Hollander, Diana Archer Mills, Vili Fifita, Erin Maw, Khiran Huston1. 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... -
LES MILLS TONE #11 30 min
Duration: 32 minutes
Equipment: Weights, Resistance Band (optional), Mat (optional)
Presenters: Mark Nu'u-Steele, Khemani Chatly, Kaylah-Blayr Fitzsimons-Nu'u1. WARM-UP
We Can Hide Out performed by Banded Together made famous by Ofenbach, Portugal. The Man
2. WARM-UP
Welcome to The Black Parad...
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