MIX IT UP – 6 workouts a week

MIX IT UP – 6 workouts a week

138 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 3-5 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: 6

Intensity: High

You’ll need: Barbell, weights plate, stationary bike, resistance band, step, mat (non-equipment alternatives are noted).

Subscribe Share
MIX IT UP – 6 workouts a week
  • LES MILLS GRIT #25 Cardio

    Episode 1

    LES MILLS GRIT 25 Cardio
    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...

  • LES MILLS GRIT #25 Plyo

    Episode 2

    LES MILLS GRIT 25 Plyo
    Duration: 29 mins
    Equipment: weight plates, step/bench
    Presenters: Erin Maw, René Vogel, Romain Prévédello

    1. WARMUP
    Bigsby Bounce performed by Featurecast feat. Pugs Atomz & Ill Legit
    MOVES: Lateral Squat on Bench, Lateral Bench Jump, Squat Burpee, Straddle Run On/...

  • BODYFLOW #79 Flexibility

    Episode 3

    BODYFLOW 79 Flexibility
    Duration: 37 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills, Corey Baird, JoJo Zhou, Lucy Helu

    1. TAI CHI WARMUP
    Line Of Sight performed by Poppydog made famous by ODESZA
    MOVES: Narrow Wu Chi, Tai Chi Body Roll, Extended ...

  • BODYSTEP #110 55 min

    Episode 4

    BODYSTEP 110
    Duration: 55 minutes
    Equipment: exercise step, weight plate.
    Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Dan Maroun

    1. WARMUP
    Now And Later performed by Nice One made famous by Sage The Gemini
    MOVES: Bounce, March on Top, 1/2 Stomp & Bounce, Lunge, Re...

  • BODYCOMBAT #74 55 min

    Episode 5

    BODYCOMBAT 74
    Duration: 53 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham, Erin Maw, Marlon Woods, Tauvaga Siolo

    1A. UPPER BODY WARMUP
    Rich Boy performed by Extra AF made famous by Galantis
    MOVES: Scissor, Walking Jab, Combat Stance, Jab, Cross, Double Jab, Up...

  • BODYPUMP #104 45 min

    Episode 6

    BODYPUMP 104
    Duration: 46 minutes
    Equipment required: Step/Bench, Barbell, Weight Plates
    Presenters: 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,...

  • CXWORX #31 30 min

    Episode 7

    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...

  • RPM #81 45 min

    Episode 8

    RPM 81
    Duration: 45 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 ...

  • BODYATTACK #97 45 min

    Episode 9

    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...

  • BODYPUMP #102 55 min

    Episode 10

    BODYPUMP 102
    Duration: 55 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Romain Prévédello, René Vogel, Bettina Keller, Wendy Elphinstone

    1. WARMUP
    Used To Have It All performed by Susan Tea made famous by Fais & Afrojack
    MOVES: Deadlift, Deadrow, Tripl...

  • LES MILLS BARRE #04 45 min

    Episode 11

    LES MILLS BARRE 04
    Duration: 44 minutes
    Equipment: Weight Plates
    Presenters: Diana Archer Mills, Desmond Helu, Josh Keenum, Anna Lowery, Josh Keenum, Hannah Ellis

    1. WARMUP
    Chandelier performed by Day Time made famous by Sia & Felix Blossom
    MOVES: 1st Position Demi Plié With Demi 1st Arms, 1st P...

  • THE TRIP #13

    Episode 12

    THE TRIP 13
    Duration: 40 mins
    Equipment: Stationary Bike
    Presenter: Khiran Huston

    1. ISLAND ARRIVAL
    We Got U performed by West Last made famous by Lemaître, The Knocks
    2. JUNGLE JUMPS
    Show Pony performed by Dawn Risen made famous by Black Pistol Fire
    3. WATERFALLS
    Maima Koopi performe...

  • BODYCOMBAT #60 30 min

    Episode 13

    BODYCOMBAT 60
    Duration: 34 minutes
    Equipment: none required
    Presenters: Rachael Newsham, Dan Cohen, Tauvaga Siolo

    1A. UPPER BODY WARMUP
    Hit Me With Your Best Shot (Basslouder Remix Edit) performed by Toned Jam made famous by Neon Ninja
    MOVES: Uppercut, Jab, Cross, Hook, Decoy Switch, Squ...

  • LES MILLS SPRINT #11

    Episode 14

    LES MILLS SPRINT 11
    Duration: 30 min
    Equipment: exercise bike.
    Presenter team: Glen Ostergaard, Bas Hollander, Marcus Benson-Day

    1. ACCELERATED WARMUP
    Les Mills recording of Questions
    Originally recorded by High Contrast feat. Boy Matthews.
    2. POWER - SHORT
    Les Mills recording of Fad...

  • LES MILLS GRIT #23 Cardio

    Episode 15

    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...

  • BODYPUMP #96 55 min

    Episode 16

    BODYPUMP 96
    Duration: 59 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Diana Archer-Mills, Emma Vandenbergh, Alex Veret, Hiroshi Asakawa

    1. WARMUP
    Five More Hours performed by Rescue World made famous by Deorro x Chris Brown
    MOVES: Deadlift, Upright Row...

  • CXWORX #25 30 min

    Episode 17

    CXWORX 25
    Duration: 30 minutes
    Equipment: resistance band, weight plate
    Presenter team: Dan Cohen, Corey Baird, Rachael Wilkins, Charlotte Fleetwood-Smith

    1. WARMUP
    Hey Hey Hallelujah performed by The Mountain Shadow made famous by Rachel Platten feat. Andy Grammer
    MOVES: Leg Lift Combo, ...

  • BODYFLOW #75 Flexibility

    Episode 18

    BODYFLOW 75 Flexibility
    Duration: 37 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Corey Baird, Caley Greyling-Jäck

    1. SUN SALUTATIONS
    Free performed by Treasurehunter made famous by Broods
    MOVES: Intense Pose, Extended Mountain Pose, Forward Fold, Lunge, 3-Legge...

  • BODYSTEP #108 55 min

    Episode 19

    BODYSTEP 108
    Duration: 59 minutes
    Equipment: exercise step, weight plates.
    Presenter team: Mark Nu’u-Steele, Charlotte Fleetwood-Smith, Lisa Osborne, Wendy Elphinstone, Stephanie Beck Johnson

    1. WARMUP
    All In My Head (Flex) performed by Tale Of A Handmaid made famous by Fifth Harmony fea...

  • BODYATTACK #95 45 min

    Episode 20

    BODYATTACK 95
    Duration: 48 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Mike de Silva, Dr Dan Maroun, Erin Maw.

    1. WARMUP
    Ready Or Not Here I Come performed by Eternally Bright made famous by Gho$t
    MOVES: Stretch Sequence, Bounce, Step Touch, Run Ots, Run Double Arm Pus...

  • BODYFLOW #73 Flexibility

    Episode 21

    BODYFLOW 73 Flexibility
    Duration: 26 minutes
    Equipment: yoga mat (optional)
    Presenter team: Inge Gnatt, Thiago Meneses, Lucy Helu, Jo Archibald, Sarah Norman

    1. TAI CHI WARMUP
    Sorry performed by The Little Monica Project made famous by Justin Bieber
    MOVES: Tai Chi Body Roll, Tai Chi Body ...

  • RPM #79 45 min

    Episode 22

    RPM 79
    Duration: 45 minutes
    Equipment: stationary bike
    Presenters: Glen Ostergaard, Brent Findlay, Dee Tjeong, Joshua Berrier, Amanda Breen

    1. PACK RIDE
    Where We Go performed by Diamond Nexus made famous by P!nk
    MOVES: Seated Recovery, Ride Easy, Racing
    2. PACE
    Without You performed by ...

  • BODYCOMBAT #72 55 min

    Episode 23

    BODYCOMBAT 72
    Duration: 57 minutes
    Equipment: none required
    Presenter Team: Rachael Newsham,
    Tauvaga Siolo, Erin Maw,
    Bettina Keller

    1A. UPPER BODY WARMUP
    Nobody To Love performed by The Other Side Of The Story made famous by Sigma
    MOVES: Jab, Bob, Jab/Cross/Jab/Bob Combo, Double Uppe...

  • BODYPUMP #98 55 min

    Episode 24

    BODYPUMP 98
    Duration: 58 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Reagan Kang

    1. WARMUP
    Strong Ones performed by Above The Ground made famous by Armin van Buuren feat. Cimo Frankel
    MOVES: Deadlift, Upright Row, Clean & Press,...