Duration: 19 minutes
Equipment: None required
Presenters: Rachael Newsham, Des Helu
1. OLD-SCHOOL
Boom! Shake the Room performed by The Pale Blue Dots made famous by DJ Jazzy Jeff & The Fresh Prince
Moves: March, Shuffle Step, Boom Shake, Squat
2. KICKS & HAIR FLICKS
good 4 u performed by Shotgun Shoes made famous by Olivia Rodrigo
Moves: Heel Tap, Punch
3. POP
Pop performed by Real Estate Swamp made famous by *NSYNC
Moves: Heel Pop, Wave, Elbow Pull, Hip Circles
4. LATIN FLAIR
Light It Up performed by Candledabra made famous by Major Lazer ft. Nyla & Fuse ODG
Moves: Shuffle Step, Overhead Arms Circles, Arm Sweep
5. GROOVEDOWN
Disco Inferno performed by Force Pot made famous by 50 Cent
Moves: Jump Step, Hop Drop, Heel Tap, Side Stretch, Calf Stretch, Shoulder Roll, Quad Stretch
Up Next in LES MILLS+ Base
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Low Impact - Strength #02
Duration: 24 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele1. WARM-UP
Hold Me Close performed by Wild Style made famous by Sam Feldt feat. Ella Henderson
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat2. SQUATS / LUNGES
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Introduction to Cyclical Training
Diana Archer Mills and Dr. Jackie Mills explain the benefits of periodizing your training based on your menstrual cycle.
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Post-pregnancy Level #01 workout
After moving through the Base sessions, enter the next stage of your post-partum exercise journey with this short, safe and simple workout. You’ll be lead through nine exercises, for one minute each, with options for a pram or front pack. You’ll do squats, hip bridges, modified planks and more, a...
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