MIX IT UP – 3 workouts a week

MIX IT UP – 3 workouts a week

89 Episodes

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).

Subscribe Share
MIX IT UP – 3 workouts a week

    3.42 MB


  • BODYSTEP #114 30 min

    Episode 1

    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 30 min

    Episode 2

    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 30 min

    Episode 3

    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 30 min

    Episode 4

    Duration: 32 minutes
    Equipment: none required
    Presenting Team: Dan Cohen, Rachael Newsham, Marlon Woods, Erin Maw

    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 30 min

    Episode 5

    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

    Episode 6

    BODYFLOW #83 Strength
    Duration: 39 minutes
    Equipment: Yoga Mat (optional)
    Presenting Team: Dr Jackie Mills, Corey Baird, René Vogel

    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 30 min

    Episode 7

    SH'BAM 34
    Duration: 35 minutes
    Equipment: none required
    Presenters: Rachael Newsham, Caley Jäck, Alex Sanchez

    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 30 min

    Episode 8

    Duration: 35 minutes
    Equipment: none required
    Presenters: Dan Cohen, Rachael Newsham, Tauvaga Siolo, Jon Kin Chew

    HNDZ Up performed by The Sweatshirt Supervisors made famous by Matisse & Sadko
    MOVES: Crunch, Front Stance Jab, Uppercut, Double Jab, Cros...

  • BODYSTEP #112 30 mins

    Episode 9

    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 30 min

    Episode 10

    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 30 min

    Episode 11

    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 30 min

    Episode 12

    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 Breathing

    Episode 13

    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

    Episode 14

    THE TRIP 06
    Duration: 43 Mins
    Equipment required: Stationary Bike
    Presenters: Josh Berrier

    Who Are You performed by The Travellers made famous by The Who
    Flowers performed by Seven Sages made famous by Leon Bridges
    3. RABBIT HOLE 1
    Emergence performed by Qu...

  • BODYATTACK #99 30 min

    Episode 15

    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 30 min

    Episode 16

    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 30 min

    Episode 17

    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

    Episode 18

    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

    Episode 19

    BODYCOMBAT 66 Short
    Duration: 18 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham

    Everybody performed by Loving Me made famous by Justice Crew
    MOVES: Hook, Jab, Cross, Uppercut, Shoot
    Dibby Dibby Sound performed by Pen...

  • BODYFLOW #78 Short

    Episode 20

    BODYFLOW 78 Short
    Duration: 17 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills

    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 45 min

    Episode 21

    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 & DBSTF f...

  • BODYATTACK #97 45 min

    Episode 22

    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...


    Episode 23

    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.