The Optimal Mix Prime Workout Plan is designed to give you the ideal mix of cardio, strength and mind-body workouts to improve your heart health, enhance lean muscle development, and maintain functional wellness.
Each week you will complete 1.5-2 hours of exercise. If you don’t have equipment, choose the alternative non-equipment workout. This Workout Plan includes 3-months of workouts – you can choose to complete the full plan, or complete one month at a time.
Workouts a week: 3
Intensity: Medium
You’ll need: Barbell, weights plate, stationary bike, resistance band, step, mat (non-equipment alternatives are noted).
OPTIMAL MIX - PRIME
BODYSTEP 114
Duration: 30 minutes
Equipment: Step/Bench, Weight Plates
Presenting Team: Mark Nu'u-Steele, Charlotte Fleetwood-Smith, Dee Tjoeng
1. WARMUP
Nothing To Regret performed by Brass Mayor made famous by Robinson
MOVES: Bounce, March On Top, Down Tap & March Combo, Drop Squat & B...
BODYATTACK 101
Duration: 32 minutes
Equipment: none required.
Presenter team: Lisa Osborne, Romain Prévédello, Ben Main, Amy Styles, Maxime Vigeant, Xavier Gallais
1. WARMUP
Unite (Radio Edit) performed by Woodman Prophecy made famous by Thesuspect
MOVES: Bounce, Step Touch, Side-Step Lu...
RPM 80
Duration: 27 minutes
Equipment: Stationary Bike
Presenters: Glen Ostergaard, Brent Findlay, Anna Lowery
1. PACK RIDE
Easy Love performed by Feed Life made famous by Sigala
MOVES: Ride Easy, Racing, Seated Recovery
2. PACE
Paradise performed by Trusty Common made famous by George ...
BODYCOMBAT 78
Duration: 32 minutes
Equipment: none required
Presenting Team: Dan Cohen, Rachael Newsham, Marlon Woods, Erin Maw
1. LOWER BODY WARMUP
Fogo performed by Less Jeep made famous by Garmiani feat. Julimar Santos
MOVES: Hip Roll, Step L & R, Knee to Corner, Front Kick, Side Kick,...
BODYPUMP 108
Duration: 29 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Ben Main, Jacki Kellog, Glen Ostergaard, Marlon Woods, Kayla Atkins-Gordine
1. WARMUP
Panic Room performed by Forward Outhouse made famous by Au/Ra & CamelPhat
MOVES: Deadlift, Deadrow, Triple Dead...
BODYFLOW #83 Strength
Duration: 39 minutes
Equipment: Yoga Mat (optional)
Presenting Team: Dr Jackie Mills, Corey Baird, René Vogel
1. SUN SALUTATIONS
Lost In My Boots performed by Wand Display made famous by KWAYE
History performed by Out Loud made famous by Cosmo's Midnight
MOVES: Su...
SH'BAM 34
Duration: 35 minutes
Equipment: none required
Presenters: Rachael Newsham, Caley Jäck, Alex Sanchez
1. FREESTYLE WARMUP
Dreamer performed by Dazed Of Lisp made famous by Axwell/\Ingrosso
MOVES: Breathe & Roll, Stretch with Arm-Line Setup, Dreamer Combo, Step Touch
2. ISOLATIONS...
BODYCOMBAT 76
Duration: 35 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Tauvaga Siolo, Jon Kin Chew
1A. UPPER BODY WARMUP
HNDZ Up performed by The Sweatshirt Supervisors made famous by Matisse & Sadko
MOVES: Crunch, Front Stance Jab, Uppercut, Double Jab, Cros...
BODYSTEP 112
Duration: 34 minutes
Equipment: exercise step, weight plate.
Presenter team: Mark Nu’u-Steele, Lisa Osborne, Charlotte Fleetwood-Smith, Giles Bryant, Rae Wood
1. WARMUP
Sorry Not Sorry performed by Down The Road made famous by Demi Lovato
MOVES: Bounce, Basic Step, Walk F&B, ...
BODYSTEP 103
Duration: 32 minutes
Equipment: exercise step, weight plates
Presenter team: Mark Nu’u, Lisa Osborne, Robert van Dieën, Tor Andersen, Vanessa Labort
1. WARMUP
Safe & Sound performed by The Revolving Habitat made famous by Capitol Cities
MOVES: Touch Down Squat, March On Top, ...
BODYPUMP 106
Duration: 36 minutes
Equipment: barbell, weight plates, bench
Presenters: Glen Ostergaard, Kylie Gates, Desmond Helu, Jako Michael Misic
1. WARMUP
Still The One performed by Bivouac Arrangement made famous by Hardwell & Kill The Buzz feat. Max Collins
MOVES: Shoulder Roll, De...
CXWORX 33
Duration: 28 minutes
Equipment: Resistance Band, Weight Plates
Presenters: Dan Cohen, Corey Baird, René Vogel, Rachael Ayre
1. WARMUP
Craving performed by Umpire Intellect made famous by Røse feat. Rachel K Collier
MOVES: Alternating Leg Lift, Cross Crawl, Double Pulse Cross Cr...
LES MILLS MINDFULNESS
Mindfulness of Breath: Mindfulness of Breathing
14 mins
Written and spoken by Adam Lazarus
In this practice, we explore the breath and the role it can play as a continually accessible refuge of calm and presence if we are experiencing stress, anxiety, or struggling to ...
THE TRIP 06
Duration: 43 Mins
Equipment required: Stationary Bike
Presenters: Josh Berrier
1. SAN FRANCISCO
Who Are You performed by The Travellers made famous by The Who
2. REDWOODS
Flowers performed by Seven Sages made famous by Leon Bridges
3. RABBIT HOLE 1
Emergence performed by Qu...
BODYATTACK 99
Duration: 34 minutes
Equipment: none required
Presenter team: Lisa Osborne, Dan Maroun, Giles Bryant, Nikki Schultz, Steven Cluff
1. WARMUP
Don't Look Back performed by Sweet Cherries made famous by DJ Gollum
MOVES: Arm Raise, Chest Stretch, Step Touch, Bounce, Run OTS, Run...
BODYPUMP 104
Duration: 29 minutes
Equipment: barbell, weight plates, bench.
Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Lunar Lu, Marlon Woods
1. WARMUP
More Than You Know performed by Charge Back made famous by Axwell/\Ingrosso
MOVES: Deadlift, Upright Row, Deadrow, Clean & P...
CXWORX #31
Duration: 29 mins
Equipment: resistance band, weight plates, yoga mat (optional)
Presenters: Corey Baird, Erin Maw, Dan Cohen
1. WARMUP
New Rules performed by Kasia Is Back made famous by Dua Lipa
MOVES: C-Crunch Stagger, Alternating Single Leg Lift, Oblique Twist Combo, Single...
BODYSTEP 105 Short
Duration: 14 minutes
Equipment: exercise step, weight plates
Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Romain Prévédello
1. WARMUP
My House performed by Songs Of A Fool made famous by Flo Rida
MOVES: Hamstring Curl, Step Touch, Step Curl, March...
BODYCOMBAT 66 Short
Duration: 18 minutes
Equipment: none required
Presenter Team: Dan Cohen, Rachael Newsham
1. UPPER BODY WARMUP
Everybody performed by Loving Me made famous by Justice Crew
MOVES: Hook, Jab, Cross, Uppercut, Shoot
2. LOWER BODY WARMUP
Dibby Dibby Sound performed by Pen...
BODYFLOW 78 Short
Duration: 17 minutes
Equipment: yoga mat (optional)
Presenter team: Dr Jackie Mills, Diana Archer Mills
1. TAI CHI WARMUP
Say A Prayer For Me performed by Twirl Cherry made famous by RÜFÜS
MOVES: Wide Wu Chi, Tai Chi Arm Swing, Tai Chi Arm Circle, Weight Shift With Singl...
RPM 81
Duration: 46 minutes
Equipment: Stationary Bike
Presenters: Dee Tjeong, Dallas Blacklaw, Lee Smith, Glen Ostergaard
1. PACK RIDE
Shotgun performed by Pro Boom made famous by George Ezra
MOVES: Ride Easy, Racing
2. PACE
Save Myself performed by May Opus made famous by Dash Berlin & DBS...
BODYATTACK 97
Duration: 47 minutes
Equipment: none required.
Presenter team: Lisa Osborne, Ben Main, Bevan James Eyles, Nikki Schultz, Jeremiah Evans.
1. WARMUP
My Way performed by Sometimes I Lie made famous by Hollywood Hustlers
MOVES: Bounce, Double Bounce, Run, Step Touch, Side Step L...
LES MILLS MINDFULNESS
Working with Thoughts: Boxing Thoughts
14 mins
Written and spoken by Adam Lazarus
In this practice we use our anchors to help us recognise the difference between thoughts and the present moment, and how we can bring more awareness and choice to how we use our attention.
