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Optimal Mix: 3 weekly workouts

LES MILLS CORE #56 30 min

30m

Duration: 30 minutes
Equipment: Hand weight(s), Resistance band
Presenters: Kylie Gates, Mariana Almeida, Vili Fifita, Corey Baird, Otto Prodan, Berti Voigt

1. WARM-UP 30
I'll Find My Way To You performed by Kriss-Lee made famous by Elderbrook & Emmit Fenn
Moves: Double-Leg Lift, C-Crunch, Hip Bridge, Oblique Knee Drop, Warm-Up Crunch

2. CORE STRENGTH 1
Pachamama performed by Tank Rocker made famous by Luude feat. Elliphant
Moves: Lateral Plank Walk, Knee Climber, Flutter Kicks, Arm Circles

3. STANDING STRENGTH 1
Sweet Disposition performed by Rei Brawn made famous by Fitch feat. Emile Battour
Moves: Stepping Woodchop & Knee Lift Combo, Woodchop, Zigzag Woodchop Combo, Parallel Woodchop, Halo & Knee Lift, Trunk Twist

4. STANDING STRENGTH 2
Badda Badda performed by Dan Aux
Moves: Crab Walk, Single-Leg Squat Combo, Offset Squat Pulse, Lunge Pulse, Kickback Pulse, Single-Leg Sequence

5. CORE STRENGTH 2
Overload performed by Swif7
Moves: Oblique U-Drop, Cross Crawl with Plate Press, Side Hover, Hip Lift

6. CORE STRENGTH 3
The Journey performed by Allegion made famous by Dreamers Delight feat. MAYLYN
Moves: Front Raise, Cobra Combo, Rear Leg Lift, Back Extension

Up Next in Equipment-Sep 2025

  • RPM #102 45 min
    46:39
    RPM #102 45 min

    RPM #102 45 min

    Duration: 46 minutes
    Equipment: Indoor bike
    Presenters: Amy Lu, Glen Ostergaard, Bas Hollander

    1. PACK RIDE
    Not Like Them performed by DJ Mayson
    Moves: Seated Recovery, Ride Easy, Racing

    2. PACE
    AEIOU performed by The Funky Mammoth made famous by PNAU & Empire of the Sun
    Moves: Seated Recovery...

  • BODYATTACK #125 30 min
    33:28
    BODYATTACK #125 30 min

    BODYATTACK #125 30 min

    Duration: 33 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Sebastian Jaramillo, Jackson Fuafiva Osborne, Geena Pannett, Bevan James Eyles

    1. WARM-UP
    Asking performed by Carnivale made famous by Sonny Fodera & MK feat. Clementine Douglas
    Moves: Bounce OTS, Bounce & Squat Combo, Run ...

  • BODYBALANCE #105 55 min
    53:52
    BODYBALANCE #105 55 min

    BODYBALANCE #105 55 min

    Duration: 53 minutes
    Equipment: Mat (optional)
    Presenters: Eileen Post, Bram Prima Halim, Khiran Huston, Marika Jingblad, Jessica Wong, Otto Prodan, Kylie Gates, Fraser Beck

    1. TAI CHI WARM-UP
    You Thought I Knew performed by Particle House
    Moves: Narrow Wu Chi, Tai Chi Breath, Breath Swings, E...

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