Hip Flow with Milly
Duration: 26 minutes
Improve stability and mobility when you move through this beautiful slow yoga flow with Milly Taylor.

LES MILLS STRETCH™ is a zero-impact workout designed to increase your range of motion and relieve tight muscles Choose from 15 to 45-minute sessions and you can improve flexibility, posture and mobility and reduce everyday aches and pains.

Using a resistance band and weight plates will help you ...

Take a break from the madness with 45 minutes of equipment-assisted stretching to increase your range of motion and relax your muscles. Ease tight muscles, reduce everyday aches and pains, lower stress, improve posture and decrease the likelihood of injuries.

Duration: 43 minutes
Equipment: Res...

Duration: 16 minutes
Equipment: Resistance Band
Presenter: Kelly MacDonald

1. TRACK 1
Leave A Light performed by Gabrielle Peake
Moves: Hindi Squat, Forward Fold, Hip Flexor Stretch

2. TRACK 2
Light Will Guide performed by Gabrielle Peake
Moves: Swan Pose, Hamstring Stretch

Duration: 16 minutes
Equipment: Resistance Band, Step/Bench
Presenter: Kelly MacDonald

1. Spinal Mobility
You Home performed by Gabrielle Peake
Moves: Supine Twist, Down Dog, Childs Pose, 90/90 Lunge, Hip Flexor Stretch

Duration: 13 minutes
Equipment: Resistance Band, Step/Bench
Presenter: Kelly MacDonald

1. TRACK 1
As It Swirls performed by Gabrielle Peake
Moves: Shoulder Stretch, Tricep Stretch, Cat, Cow Pose Sequence

2. TRACK 2
In The Swirling performed by Gabrielle Peake
Moves: Childs Pose, Shoulder Stret...

Duration: 44 minutes
Equipment: Resistance Band, Step/Bench
Presenter: Kelly MacDonald

1. SHOULDER MOBILITY
I'll Fall For You performed by Wells
Mouthful performed by Wells
On It performed by Ashley Alexander
Moves: Shoulder Stretch, Thread the Needle, Childs Pose

2. HIP MOBILITY
Anything Yo...

Duration: 16 minutes
Equipment: Resistance Band, Step/Bench
Presenter: Kelly MacDonald

1. HIP MOBILITY
Anything You Want (Tilde Key Version) performed by Tilde Key
Elevate performed by Ashley Alexander
We Got This performed by Fas Fashion
Moves: 90/90 Pose, Frog Pose, Hindi Squat, Forward Fo...

Duration: 16 minutes
Equipment: Resistance Band, Step/Bench
Presenter: Kelly MacDonald

1. SPINAL MOBILITY
Anything You Want (Ashley Alexander Version) performed by Ashley Alexander
Kindly performed by Ashley Alexander
Lassaye performed by NOAM DEE
Moves: 90/90 Twists, Down Dog, Childs Pose, Gl...

Duration: 14 minutes
Equipment: Resistance Band, Step/Bench
Presenter: Kelly MacDonald

1. SHOULDER MOBILITY
I'll Fall For You performed by Wells
Mouthful performed by Wells
On It performed by Ashley Alexander
Moves: Shoulder Stretch, Thread the Needle, Childs Pose

Duration: 43 minutes
Equipment: Resistance Band, Step/Bench
Presenter: Kelly MacDonald

1. SHOULDER MOBIITY
Crystal Splash performed by Bobby Weaving
Mouthful performed by Ashley Alexander
On It performed by Bobby Weaving
Moves: Single Band Shoulder Rotation, Chest Stretch, Butchers Block Stre...

Duration: 13 minutes
Equipment: Resistance Band, Bench/Step
Presenter: Kelly MacDonald

1. SPINAL MOBILITY
Elevate performed by Ashley Alexander
Kindly performed by Ashley Alexander
Sleeping In With You performed by Tom Young
Moves: Prone Twist, Supine Twist, Mermaid Twist, Childs Pose

Duration: 15 minutes
Equipment: Resistance Band, Step/Bench
Presenter: Kelly MacDonald

1. SHOULDER MOBIITY
Crystal Splash performed by Bobby Weaving
Mouthful performed by Ashley Alexander
On It performed by Bobby Weaving
Moves: Single Band Shoulder Rotation, Chest Stretch, Butchers Block Str...

Duration: 16 minutes
Equipment: Step/Bench
Presenter: Kelly MacDonald

1. HIP MOBILITY
Anything You Want (Tilde Key Version) performed by Tilde Key
The Come Up performed by Tilde Key
We Got This performed by Fas Fashion
Moves: Jefferson Curl, Calf Stretch, Lying Hamstring Stretch, Figure 4 Stre...

Duration: 46 minutes
Equipment: Resistance Band
Presenters: Kelly MacDonald

1. UPPER BODY MOBILITY
Back To The Sky performed by Cephalopod Nightmare made famous by Ólafur Arnalds & JFDR
Bring Me Home performed by Ur Leaderz made famous by G Flip
Dusk Till Dawn performed by Vampire Bytes mad...

Duration: 17 minutes
Equipment: Resistance Band
Presenters: Kelly MacDonald

1. HIP MOBILITY
everything i wanted performed by Doll Bad made famous by Billie Eilish
GOODMORNING, Goodbye performed by The Neighbours made famous by FRENSHIP
Lay Down performed by Peaceful Practice made famous by Son ...

Duration: 12 minutes
Equipment: Mat (optional)
Presenters: Kelly MacDonald

1. SPINAL MOBILITY
I'm Kissing You
Mercy
Need performed by Tom Young made famous by Tom Young

Duration: 17 minutes
Equipment: Resistance Band, Mat (optional)
Presenters: Kelly MacDonald

1. UPPER BODY MOBILITY
Back To The Sky performed by Cephalopod Nightmare made famous by Ólafur Arnalds & JFDR
Bring Me Home performed by Ur Leaderz made famous by G Flip
Dusk Till Dawn performed by V...

Exclusive to LES MILLS+, this dynamic stretch session is popular with athletes and anyone wanting to improve mobility.

Duration: 48 minutes
Equipment: Resistance Band
Presenter: Kelly MacDonald

1. UPPER BODY MOBILITY
Die Young performed by Old Bride made famous by Sylvan Esso
Elastic Heart per...

Duration: 17 minutes
Equipment: Resistance Band
Presenters: Kelly MacDonald

1. HIP MOBILITY
Blanket Me performed by Cover & Down made famous by Hundred Waters
Forgive You performed by Paper Trail made famous by Leon Bridges
Tears In Heaven performed by Small Horizon made famous by Eric Clap...

Duration: 15 minutes
Equipment: Resistance Band
Presenters: Kelly MacDonald

1. SPINAL MOBILITY
Pyramids performed by There Will Be Love made famous by Frank Ocean

Duration: 16 minutes
Equipment: Resistance Band
Presenters: Kelly MacDonald

1. UPPER BODY MOBILITY
Die Young performed by Old Bride made famous by Sylvan Esso
Elastic Heart performed by Returning Youth made famous by Diplo, Sia & The Weeknd
Surely You Know performed by Jessica Brambles made...

Duration: 42 minutes
Equipment: Resistance Band
Presenters: Kelly MacDonald

1. UPPER BODY MOBILITY
Cranes In The Sky performed by Strike Billiard made famous by Solange
Dream Dream Dream performed by Sheepin' made famous by Madeon
Mystery Of Love performed by Respectfully Denied made famous by ...

Duration: 15 minutes
Equipment: Resistance Band
Presenters: Kelly MacDonald

1. HIP MOBILITY
Don't Tell Me performed by The Vigils made famous by Ruel
If I Tremble performed by Over Poet made famous by Jack Grace
Save Yourself performed by Violet Disco made famous by Birdy
When The Party's Over ...

Duration: 15 minutes
Equipment: Resistance Band
Presenters: Kelly MacDonald

1. SPINAL MOBILITY
Goodnight performed by Brew Pod made famous by Nick Murphy
Song For You performed by Dad's Guitar made famous by Rhye
Through Winter Eyes performed by Palace Blades made famous by Levi Patel
Two One, ...

Duration: 13 minutes
Equipment: Resistance Band
Presenters: Kelly MacDonald

1. UPPER BODY MOBILITY
Cranes In The Sky performed by Strike Billiard made famous by Solange
Dream Dream Dream performed by Sheepin' made famous by Madeon
Mystery Of Love performed by Respectfully Denied made famous by ...

Dr Jackie Mills, M.D. and Diana Archer Mills explain the benefits of BODYBALANCE, and come back on how, for the past 50 years, Les Mills has transformed the way we practice yoga to what we now call New Generation Yoga.

In 1997, BODYBALANCE was born: a series of simple yoga moves, elements of Ta...

Duration: 11 minutes
Equipment: Foam roller
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u

This is a gentle rolling session using full-length foam rolling to flush out tight and achy muscles. It focuses on your calves, IT band, quads, glutes, lats and mid-upper back.

You need a fo...

Duration: 11 minutes
Equipment: Foam roller
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u

This upper body session is a little more gnarly than the Full Body Flush, and focuses on the hip flexors, lower back, mid-upper back, lats and triceps and the biceps and front of your shoulders...

Duration: 13 minutes
Equipment: Foam roller
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u

This lower body session is a little more gnarly than the Full Body Flush, and focuses on your calves, hamstrings, IT band, quads and adductors. We roll the full length of the muscle, then dig d...

Duration: 11 minutes
Equipment: Massage Ball
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u

Here we’re targeting areas of the body that are common spots for muscle knots, or spots that are hard to reach with a foam roller. This includes the feet, calves, TFL, chest and shoulders and ...

Take action to improve recovery with these short foam rolling and massage sessions.

If you don’t have a foam roller or massage ball check out the Les Mills Equipment range of wellness accessories. This range includes foam rollers, yoga mats and massage balls, and has been designed to help you ...

This introductory tutorial is the perfect first step on your BODYATTACK™ journey. You learn how the workout works, we explain the key moves and you get a chance to try them out. We recommend you repeat this tutorial as often as you like to get a feel for the moves.

Equipment: None required
Pres...

Be guided through 20-minutes of easy-to-follow BODYATTACK™. This base workout is packed with extra coaching and is perfect for beginners. We recommend you repeat it as often as you like before moving to the next step.

Equipment: None required
Presenters: Lisa Osborne, Fran Torres
1. WARMUP
Danc...

During this 30-minute workout you get a feel for the full BODYATTACK™ experience. We recommend you repeat this workout as often as you like – practicing the moves and building your confidence before moving on to explore any of the other BODYATTACK options on LES MILLS+.

Equipment: None required
...

This 20-minute introductory tutorial is the perfect first step on your BODYBALANCE™ journey. You learn how the workout works, we explain the key moves and you get a chance to try them out. We recommend you repeat this tutorial as often as you like to get a feel for the moves.

Duration: 18 minute...

Be guided through 30-minutes of easy-to-follow BODYBALANCE™. This base workout is packed with extra coaching and is perfect for beginners. We recommend you repeat it as often as you like before moving to the next step.

Duration: 31 minutes
Equipment: Yoga Mat
Presenters: Joash Fahitua, Kylie G...

During this 30-minute workout you get a feel for the full BODYBALANCE™ experience. We recommend you repeat this workout as often as you like – practicing the moves and building your confidence before moving on to explore any of the other BODYBALANCE options on LES MILLS+.

Duration: 32 minutes
E...

This 25-minute introductory tutorial is the perfect first step on your BODYCOMBAT™ journey. You learn how the workout works, we explain the key moves and you get a chance to try them out. We recommend you repeat this tutorial as often as you like to get a feel for the moves.

Duration: 25 minutes...

During this 30-minute workout you get a feel for the full BODYCOMBAT™ experience. We recommend you repeat this workout as often as you like – practicing the moves and building your confidence before moving on to explore any of the other BODYCOMBAT options on LES MILLS+.

Duration: 33 minutes
Equ...

During this 30-minute workout you get a feel for the full BODYCOMBAT™ experience. We recommend you repeat this workout as often as you like – practicing the moves and building your confidence before moving on to explore any of the other BODYCOMBAT options on LES MILLS+.

Duration: 32 minutes
Equ...

Duration: 25 minutes
Equipment: None required
Presenters: Gandalf Archer Mills, Meno Thomas

1. FIND THE BEAT, FIND YOUR FEET
To Get Down performed by Archer M_lls
Moves: Find Your Feet, Step Touch, 3 Taps, Jump

2. ISOLATIONS
Werrk Your Baack performed by Archer M_lls
Moves: Head Turn, Shoulder...

Duration: 19 minutes
Equipment: None required
Presenters: Gandalf Archer Mills

1. HOUSE 2021
Burning Up performed by Henry Fong x FOMO
Circle Up performed by Square Off made famous by Party Favor feat. Bipolar Sunshine
Horned Up performed by Archer M_lls
Pepas performed by Crystal Crown made fa...

This 25-minute introductory tutorial is the perfect first step on your BODYSTEP™ journey. You learn how the workout works, we explain the key moves and you get a chance to try them out. We recommend you repeat this tutorial as often as you like to get a feel for the moves.

Duration: 23 minutes
...

During this 30-minute workout you get a feel for the full BODYSTEP™ experience. We recommend you repeat this workout as often as you like – practicing the moves and building your confidence before moving on to explore any of the other BODYSTEP options on LES MILLS+.

Duration: 31 minutes
Equipme...

During this 30-minute workout you get a feel for the full BODYSTEP™ experience. We recommend you repeat this workout as often as you like – practicing the moves and building your confidence before moving on to explore any of the other BODYSTEP options on LES MILLS+.

BODYSTEP Step 3
Duration: 31 ...

Breath 1: Duality and depth
Duration: 6 minutes
Presenter: Fraser Beck
During this first breath training session, Fraser Beck will help you understand what a full breath feels like. This will set you up to further explore how breath practices can harmonize the physical, mental, socio-emotional an...

Breath 2: Duration and control
Duration: 5 minutes
Presenter: Fraser Beck
In this second breath training session, Fraser Beck will help you understand how controlling the length of your breath relates to your health. This will set you up to further explore how breath practices can harmonize the ...

Breath 3: Rhythm and integration
Duration: 4 minutes
Presenter: Fraser Beck
During this third breath training session, Fraser Beck teaches you how to synchronize your mind and body with breath. This will set you up to further explore how breath practices can harmonize the physical, mental, soci...

Tao breath
Duration: 19 minutes
Presenter: Fraser Beck
Increase your energy, vitality and inner power as Fraser Beck guides you through this 15-minute Tao breath session.

Draw breath
Duration: 14 minutes
Presenter: Fraser Beck
Join Fraser Beck for this 15-minute session designed to help you increase the duration of your breath. This practice will help create clarity of mind and increase your physical and emotional resilience.

Pulse breath (Kapalabhati)
Duration: 15 minutes
Presenter: Fraser Beck
Spend 15 minutes with Fraser Beck as you practice maintaining a rhythm of breath. This Kapalabhati breathwork can help cultivate space, presence and stillness in your mind.

Duration: 21 minutes
Equipment: Weights
Presenters: Summer Bradley

1. INTRO
Skyline performed by CYB

2. SET-UP CUES
Señorita performed by Lust Shore made famous by Shawn Mendes & Camila Cabello
Moves: Dance Set-Up

3. TENDUS
Fire In Me (Sigala Remix) performed by Greater Than made famous b...

Duration: 29 minutes
Equipment: Weight Plates
Presenters: Diana Archer Mills, Summer Bradley

1. WARMUP
Good As Hell performed by Issa Thang made famous by Lizzo
Moves: HOH, Arabesque Tap in Fondu, Port de Bras Arms

2. DEEPEN
Hot Girl Bummer performed by Broken Chord made famous by Blackbear
Mo...

This 20-minute introductory tutorial is the perfect first step on your LES MILLS CORE™ journey. You learn how the workout works, we explain the key moves and you get a chance to try them out. We recommend you repeat this tutorial as often as you like to get a feel for the moves.

Duration: 20 min...

Be guided through a 30-minutes of easy-to-follow LES MILLS CORE™. This base workout is packed with extra coaching and is perfect for beginners. We recommend you repeat it as often as you like before moving to the next step.

Duration: 31 minutes
Equipment: Resistance Band
Presenters: Kylie Gate...

During this 30-minute workout you get a feel for the full LES MILLS CORE™ experience. We recommend you repeat this workout as often as you like – practicing the moves and building your confidence before moving on to explore any of the other LES MILLS CORE options on LES MILLS+.

Equipment: Resist...

Join Ben for a warmup and five tips to help you improve your running technique.

Duration: 16 minutes
Level: Beginner
Trainer: Rachael Newsham
Equipment: Treadmill (optional)

In this short and sweet intro workout you go as fast as you want and as far as you want – which is key to feeling successful. Running can be hard if you try to run too hard, too fast, or too far, too s...

Duration: 19 minutes
Level: Beginner
Trainer: Rachael Newsham
Equipment: Treadmill (optional)

This second step in your introduction to running involves a warmup followed by two steady-state tracks and a focus on building pace. Then there’s a series of short bursts to wrap up. Rach helps you use...

Duration: 20 minutes
Level: Beginner
Trainer: Marlon Woods
Equipment: Treadmill (optional)

If you’re new to running you’ll really enjoy this introductory session. Marlon provides guidance and tips on technique, body alignment, breathing, and rate of perceived exertion. You will journey through ...

Duration: 19 minutes
Level: Intermediate
Trainer: Marlon Woods
Equipment: Treadmill (optional)

This run workout is perfect if you have done one or two introductory run sessions. During this run there is less cueing and more space so you can find your own stride in the music and really get lost ...

Duration: 21 minutes
Level: Intermediate
Trainer: Ben Main
Equipment: Treadmill (optional)

Take your running to the next level when you attack this short interval-based run workout. Ben guides you to focus on hip drive which helps increase glute activation and maximize your running power.

Mus...

Duration: 16 minutes
Level: Intermediate
Trainer: Ben Main
Equipment: Treadmill (optional)

Now’s your chance to hit the hills hard. Using interval training and a steady incline on the treadmill you explore hill running techniques.

Music tracks:
Great performed by Swimnaked
Hot Legs performed b...

Duration: 14 minutes
Level: Intermediate
Trainer: Ben Main
Equipment: Treadmill (optional)

Run a new challenge as you push your interval training with longer challenge sets. Here Ben brings the focus to your arm power and guides you to improve your overall technique.

Music tracks:
In The End ...

Duration: 28 minutes
Level: Intermediate/Advanced
Trainer: Erin Maw
Equipment: Treadmill

Get set to sweat with three 4- to 5-minute circuit challenges and two 2-minute hill climbs. This run taps into your fast-twitch fibers to build explosive power and challenge your fitness threshold. It’s a g...

Duration: 29 minutes
Level: Intermediate/Advanced
Trainer: Erin Maw
Equipment: Treadmill (optional)

Take to the treadmill or venture outdoors and discover the popular Fartlek approach to run training. During this workout you move from steady-state into high-intensity zones to challenge and bui...

Meditation with Fraser
Duration: 14 minutes
Create equanimity through your mind, body and soul with this 15-minute guided meditation led by Fraser Beck.

Emergency state shift
Duration: 6 minutes
Presenter: Diana Archer Mills
A few minutes can be all it takes to quickly shift away from a state of panic and anxiety. In this short practice, Diana Archer Mills guides you through some simple techniques that will make it happen.

Guided sleep practice
Duration: 6 minutes
Join Diana Archer Mills to learn a practice that will help you get to sleep quickly.

Meditation on acceptance
Duration: 12 minutes
Diana Archer Mills will teach you a short practice that uses breath and positive body awareness to enhance your state of peace and wellbeing.

Work to home state change
Duration: 9 minutes
Presenter: Diana Archer Mills
Discover a short guided practice to transition your mindset from the busyness of the day to the calmness of your home space.

Duration: 7 minutes
Equipment: None required
Presenters: Joash Fahitua

In this meditation practice, you'll learn to clear your mind of judgmental and critical thoughts, returning to the compassion and love that is always in your heart.

Duration: 7 minutes
Equipment: None required
Presenters: Joash Fahitua

Allow this short meditation to fill you with feelings of gratitude. Be present and grateful for this moment.

Duration: 13 minutes
Equipment: None required
Presenters: Joash Fahitua

Feel more settled and calm by connecting the mind and body to the breath. Bringing awareness to each part of your body, releasing all tension and bringing forward relaxation.

Body Scans: Body Scan 1
17 mins
Written and spoken by Adam Lazarus

In this practice we explore the different regions of the body with our attention. Noticing when the mind has wandered, and gently guiding it back to the region we are exploring. This will help us develop both our capacity to pay ...

Body Scans: Body Scan 2
15 mins
Written and spoken by Adam Lazarus

This practice provides another opportunity to explore the different regions of the body with our attention. Noticing when the mind has wandered, and gently guiding it back to the region we are exploring. This will help us develop...

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.

Mindfulness of Breath: Breath in the Body
16 mins
Written and spoken by Adam Lazarus

In this practice we observe the different areas where we can feel our breath moving in our body. By gently resting our attention in each area we can experience the breath as if we are looking at it for the first...

Mindfulness of Breath: Four In Four Out
16 mins
Written and spoken by Adam Lazarus

In this practice we create a pattern with our breaths and follow it with our attention. This enables us to move from the natural situation of chaotic and competing thoughts to a single point of focus, and this sup...

Working with Thoughts: Labelling Thoughts
15 minutes
Written and spoken by Adam Lazarus

In this practice we work closely with the thinking process. We label thoughts as they arise, and realize that by doing so we are able to see thoughts as objects arising in the mind, they become things we can ...

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 pay attention to what we fe...

Working with Thoughts: Noting Thoughts
14 minutes
Written and spoken by Adam Lazarus

This ‘noting’ practice can help us learn to recognise thoughts, notice that they are just puffs of information arising in the mind, and create some space for choice in how we relate to them.

Mindfulness of Breath: Parts of the Breath
15 minutes
Written and spoken by Adam Lazarus

In this practice we observe the four parts of the breath cycle; the in breaths, the out breaths, and the transitions on either side. By placing the spotlight on each part we allow the mind to focus and still...

Body Scans: Weight of Limbs
15 minutes
Written and spoken by Adam Lazarus

In this practice we bring attention to specific parts of the body. Our mind will naturally draw us away, yet by recognizing this and returning back to the part of the body we are resting in, we can develop a greater capaci...

Simple guided meditation to improve your concentration and productivity or bring you a greater sense of equanimity in your life. You’ll be led through simple guided meditations, learning to pause and observe the highly active nature of the mind. Begin to slow the steady stream of thoughts that ca...

Simple guided meditation to improve your concentration and productivity or bring you a greater sense of equanimity in your life. You’ll be led through simple guided meditations, learning to pause and observe the highly active nature of the mind. Begin to slow the steady stream of thoughts that ca...

Duration: 10 minutes
Equipment: Towel
Presenters: Nikki Ralston, Joash Fahitua, Yayoi Matches

Join Nikki Ralston to de-stress some of the tension that builds up around the neck and shoulders. With this delicious mobilization and self-massage technique we use a towel for support and traction alon...

Duration: 19 minutes
Equipment: None required
Presenters: Nikki Ralston, Joash Fahitua, Yayoi Matches

Take 15 minutes with Nikki Ralston to focus on improving mobility in the hips. Articulation gets the joint moving really well and lubricates the joint capsule, then we traction out the surroundi...

Duration: 9 minutes
Equipment: None required
Presenters: Nikki Ralston, Joash Fahitua, Yayoi Matches

Slow down and take 10 minutes with Nikki Ralston to optimize your breath. Here we work in parts, firstly for pelvic floor health, then regulating the nervous system and moving into 360-degree bre...

Duration: 10 minutes
Equipment: None required
Presenters: Nikki Ralston, Joash Fahitua, Yayoi Matches

This is great for any time of the day, especially if you’ve been sitting at your desk or want to increase awareness of your posture and improve your movement before a workout. Join Nikki Ralston...

Duration: 10 minutes
Equipment: None required
Presenters: Nikki Ralston, Joash Fahitua, Yayoi Matches

Let’s have a look at the relationship we have with our hamstrings and give them some love. A lot of the time our hamstrings can complain and cry out for some attention. Whether it’s tightness or...

Duration: 27 minutes
Equipment: None required
Presenters: Nikki Ralston

The practice of Yoga Nidra is a powerful tool that you can use to relax deeply and is restorative for both body and mind. When we receive proper deep rest, we enhance the functioning of the immune and metabolic systems, impr...

Follow a guided journey to complete stillness, where you calm your mind, still your body and open your heart.

Yin Yoga with Fraser
Duration: 48 minutes
Join holistic health expert Fraser Beck for 45 minutes of beautiful Yin Yoga. He’ll take you on a guided journey to complete stillness, where yo...

Slow Vinyasa Yoga with Milly
Duration: 54 minutes
Presenter: Milly Taylor
Build total-body strength and improve flexibility with 55 minutes of slow vinyasa yoga. This full-body, breath-focused yoga practice will cultivate steadiness of body and mind.

Yoga Break with Milly
Duration: 7 minutes
In just five minutes Milly Taylor introduces you to five grounding yoga postures that you can use to center yourself any time of day.

Sun Salutations with Milly
Duration: 6 minutes
Join Milly Taylor and be guided through five minutes of wonderful sun salutations. Using the flow of movement and breath she will help you connect to your present moment.

Energizing Yoga Flow with Milly
Duration: 23 minutes
Feel uplifted and alive when you move through this energizing yoga flow with Milly Taylor. In just 20 minutes you’ll lift your energy levels and feel a deep connection to your core.

YOGA VINYASA 01
1. “Church” Les Mills cover recording of the track originally recorded by Gary Clark Jr.
2. “Nobody” Les Mills cover recording of the track originally recorded by LEISURE feat. Goldlink
3. “Halcyon Birds” Les Mills cover recording of the track originally recorded by Broken Back...

YOGA VINYASA 02
1. “Cigarettes And Chocolate” Les Mills cover recording of the track originally recorded by Chet Faker
2. “Hey Ya” Les Mills cover recording of the track originally recorded by Sweater Beats & KAMAU
3. “Feel Like I Do” Les Mills cover recording of the track originally recor...

Explore popular Pilates principles as you bring awareness to your core, legs and back.

Duration: 32 minutes
Equipment: Yoga Mat
Presenters: Yayoi Matches, Glen Ostergaard

SET-UP
Earth (Light It Up) performed by Tilden Parc & Xavy Rusan
Moves: Connect to Breath

1. WARM-UP
Too Late To Meet Up p...

Focus on your core with a series of abdominal, side-laying and back exercises.

Duration: 32 minutes
Equipment: Yoga Mat
Presenters: Yayoi Matches, Glen Ostergaard

SET-UP
Why Don't We performed by BLAEKER feat. Strawberry Blonde
Moves: Connect to Breath

1. WARM-UP
Meant To Be performed by LED...

Discover popular core, side-laying and back exercises that improve body awareness.

Duration: 32 minutes
Equipment: Yoga Mat
Presenters: Yayoi Matches, Glen Ostergaard

SET-UP
Come Alive performed by LED Monster
Moves: Connect to Breath

1. WARM-UP
Come Alive performed by LED Monster
Moves: Inha...

If you want the perfect equipment for your at-home exercise Les Mills' SMART TECH is the answer.

This functional and durable equipment combines cutting-edge innovation with ergonomic design. It can help you to increase muscle activation and maximize your workouts, so you can enjoy better resul...

If you want the perfect equipment for your at-home exercise Les Mills' SMART TECH is the answer.

This functional and durable equipment combines cutting-edge innovation with ergonomic design. It can help you to increase muscle activation and maximize your workouts, so you can enjoy better resul...

Scientifically-engineered to deliver a consistent force increase throughout the extension range, the SMARTBAND™ helps to ensure correct technique is maintained throughout the exercise movement range. Users can execute resistance exercises with confidence and get more from their workout.
Music: ...

The SMARTBAR™ is nothing like the industry has seen before. Combining cutting-edge ergonomic design with strong and durable construction, it is fitness equipment of the highest quality.

BUY NOW
https://shop.lesmills.com/equipment

Music: JM HYPE by DJ SAF.

Dual purpose cardio and strength platform, the SMARTSTEP™ features a robust riser locking system to keep the platform sturdy during intense exercise. And target line to aid foot placement and activate the muscles to work how they’re supposed to. Push fat burn into high gear.

BUY NOW
https://s...

Excited to be working out at home, but don't have all the equipment? Don’t let this hold you back! In this video Diana and Ben explain how you can get stronger and fitter without any equipment.

The MBX Mat™ is designed for an improved workout experience for both body and mind. Developed for dual functionality, it offers superior balance, stability and grip while delivering a comfortable training experience for both yoga based workouts and high impact training.

BUY NOW
https://shop....

Creating insight and understanding of African-American history.

In this episode, we explore the Civil Rights Movement and continue with how all this history translates into the current fitness industry.

In episode three, we hear about the individual experiences from our Black teammates.

Episode four looks at LES MILLS seven commitments and actions for diversity, equity and inclusion.

In this episode, we explore how false beliefs play a part in the health disparities of Black people and People of Color.

In this episode, we explore how nutrition plays a part in the health disparities of Black people and People of Color.

In this episode, we explore how fitness plays a part in health disparities of Black people and People of Color.

We are celebrating PRIDE and all its LGBTTQIA+ community members. But did you know that the first pride wasn’t a celebration?

We are celebrating PRIDE and all its LGBTTQIA+ community members. But are you wondering what the acronym LGBTTQIA+ stands for?

We're celebrating PRIDE and all of its LGBTTQIA+ community. What can we do to create meaningful allyship, both as individuals and as an industry?

In this Change Series we delve deep into what shapes our feelings about our bodies and explore where perceptions of body image came from. Episode 1 explores diet culture.

In this Change Series we delve deep into what shapes our feelings about our bodies and explore where perceptions of body image came from. Episode 2 explores beauty standards.

In this Change Series we delve deep into what shapes our feelings about our bodies and explore where perceptions of body image came from. Episode 3 explores body size and health.

In this Change Series we delve deep into what shapes our feelings about our bodies and explore where perceptions of body image came from. Episode 4 explores the fitness industry.

Les Mills instructors Brent Findlay & Dee Rowell (nee Tjoeng)

Music: Sweet Sunday by Cymatix

Les Mills instructors Erin Maw & Ben Main

Music: Sweet Sunday by Cymatix

Les Mills instructors Kylie Gates & Des Helu

Music: Sweet Sunday by Cymatix

Les Mills instructors Natasha Vincent & Khiran Huston

Music: Sweet Sunday by Cymatix

Les Mills instructors Reagan Kang & Bas Hollander

Music: Sweet Sunday by Cymatix

Register to get your workout guide here: https://lesmills.plus/challenges. This low-impact introduction to fitness is ideal for beginners. Over three weeks you get to try out different ways to move your body and discover what you enjoy most. Mark and Kaylah-Blayr will guide you with 20-minute wor...

Get to know Mark and Kaylah-Blayr as they explain what to expect during your first week. They also share some helpful tips and advice that will set you up for success.

Find out what to expect during week two and learn some top tips that other members use to stay motivated and on track.

Mark and Kaylah-Blayr share some expert advice that will help you become more mindful about how you exercise and discover what works best for you.

Get expert recommendations for the next steps on your fitness journey. Mark and Kaylah-Blayr outline all the options so you can choose what will suit you best.

Duration: 54 minutes
Presenter: Ariel Lowell
On Location at Cabo San Lucas, Mexico

Heat up your yoga practice with this energizing Drishti Beats vinyasa flow, which focuses on engaging the core and opening up your hips and front body. Ariel will guide you through this heat-friendly flow targetin...

Enjoy short intervals of exercise followed by short periods of rest during this low-impact interval training session. The moves are easy-to-follow and there’s plenty of opportunity to go at your own pace.

Duration: 24 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, M...

Get a taste of kickboxing training as you’re guided through simple patterns of punching and kicking. It’s fun, energizing and you can take it at your own pace.

Duration: 22 mins
Equipment: None required
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u

Experience a range of common cardio exercises designed to improve athleticism and fitness. Mark and Kaylah-Blayr will guide you through simple movements you can take at your own pace.

Duration: 20 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele

1. WA...

Get a taste of fun and effective dance in just 20 minutes. Mark and Kaylah-Blayr are joined by dance guru Gandalf Archer Mills. Together they will guide you through the simplest dance moves out.

Duration: 18 minutes
Equipment: None required
Presenters: Gandalf Archer Mills, Kaylah-Blayr Fitzsim...

Discover different ways to build strength with this short introduction to resistance training. You can go at your own pace as Mark and Kaylah-Blayr guide you through simple movements and show you options with and without equipment.

Duration: 23 minutes
Equipment: Barbell, Weights
Presenters: K...

Explore a fun mix of four different training styles in just 20 minutes. Mark and Kaylah-Blayr will guide you through simple movements you can take at your own pace.

Duration: 23 minutes
Equipment: Barbell
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele

1. WARM-UP
Savage Love perfor...

Diana Archer Mills and Mark Nu’u-Steele introduce the new series of LES MILLS WELLNESS sessions presented by expert practitioners. These calming practices are the perfect complement to your physical workouts. If you start experimenting with these different practices and add one or two sessions to...

LES MILLS+ and SMART TECH

BUY NOW
https://shop.lesmills.com/equipment

Marlon Woods has overcome plenty of challenges to rise to the top of his game. He’s now one of the world’s best instructors and he’s here to help you reach greatness. Find out what drives him to be his very best each and every day.

Sensitive content
Dee Rowell is one of the world’s best instructors and she credits exercise with helping save her life.

It took Dee to hit rock bottom to realize she has so much to live for and so much to give in this world. At a time when she felt so alone, being able to have that human conne...

Rach explains how mental fitness is just as important as physical fitness. Here she shares 12 tips for building your mental fortitude.

BOOSTER CHALLENGES - trainer session.
Watch and learn as Ben Main and Rachael Newsham dish out plenty of top tips and training advice in our very first Q&A Trainer session

Working at the heart of Les Mills to creatively shape your favorite workouts, Dr. Jackie Mills and Kylie Gates are industry-leading experts with a wealth of advice to share. Find out what they have to say.

Dr. Jinger Gottschall is the creator of LES MILLS+ workout plans, a research scientist, and a science advisor for Les Mills and the American Council on Exercise. Watch as she answers all your burning questions on how to maximise your training.

LES MILLS WELLNESS is a collection of breathwork, meditation, yoga and recovery sessions designed to complement your physical workouts. These calming sessions range from 5 to 55-minutes and help you reconnect your breath and body so you can relax and refocus.

Combining fun and fitness, BORN TO MOVE™ sessions help kids and teens develop positive self-awareness, confidence and coordination. The 15 to 30-minute sessions are tailored to a range of ages and abilities and feature dance, martial arts, yoga and the latest and greatest music.

Duration: 19 minutes
Equipment: None required
Presenters: Grace Stevens, Cameron Holland

1. INTRO
Tun Up performed by Dita Mclean made famous by Jus Now feat. Bunji Garlin & Stylo G
Moves: Cross Tap, Side Tap, Breathe Sequence

2. LATIN
Loco performed by Crazy Creatures made famous by SWACQ...

Duration: 32 minutes
Equipment: None required
Presenters: Gandalf Archer Mills, Grace Stevens, Cameron Holland

1. WARM-UP
No New Friends performed by Enemy Lies made famous by LSD feat. Sia, Diplo & Labrinth
Moves: Cross Tap, Side Tap, Breathe Sequence

2. STRUT
Strut performed by Handshake...

Safely introduce high-intensity interval training into your routine with this Quick HIIT Tabata-style workout.

QUICK HIIT Workout #01
Duration: 4 mins
Equipment: None required

Moves (3 moves, 2 sets): Backward Stepping Lunge, Running On The Spot, Lateral Skaters
Track: “Melt” performed by Xrang...

Learn how to master the moves in Quick HIIT Workout #01

Moves: Backward Stepping Lunge, Running On The Spot, Lateral Skaters

Track: “Melt” performed by Xranger Composed by Gainsford, Langeveld, van de Geer. Copyright: (P) 2016 Les Mills Music Licensing Ltd

Ready to put it into practice? Try LE...

Safely introduce high-intensity interval training into your routine with this Quick HIIT Tabata-style workout.

QUICK HIIT Workout #02
Duration: 4 mins
Equipment: None required
Moves (3 moves, 2 sets): Squat, Mountain Climber, Jumping Jacks

Track: “Melt” performed by Xranger Composed by Gainsfor...

Learn how to master the moves in Quick HIIT Workout #02

Moves: Squat, Mountain Climber, Jumping Jacks

Track: “Melt” performed by Xranger Composed by Gainsford, Langeveld, van de Geer. Copyright: (P) 2016 Les Mills Music Licensing Ltd

Ready to put it into practice? Try LES MILLS GRIT Quick HIIT...

Safely introduce high-intensity interval training into your routine with this Quick HIIT Tabata-style workout.

QUICK HIIT Workout #03
Duration: 7 mins
Equipment: None required
Moves (6 moves, 2 sets): Backward Stepping Lunge, Running On The Spot, Lateral Skaters, Squat, Mountain Climber, Jumping...

Learn how to master the moves in Quick HIIT Workout #03

Moves: Backward Stepping Lunge, Running On The Spot, Lateral Skaters, Squat, Mountain Climber, Jumping Jacks

Track: “Melt” performed by Xranger Composed by Gainsford, Langeveld, van de Geer. Copyright: (P) 2016 Les Mills Music Licensing Lt...

Safely introduce high-intensity interval training into your routine with this Quick HIIT Tabata-style workout.

QUICK HIIT Workout #04
Duration: 7 mins
Equipment: None required
Moves (6 moves, 2 sets): Step Back Burpee, Ladder Run, Squat Jump, Mountain Climber, Air Jacks, Lateral Shuffle, Step B...

Learn how to master the moves in Quick HIIT Workout #04

Moves: Step Back Burpee, Ladder Run, Squat Jump, Mountain Climber, Air Jacks, Lateral Shuffle, Step Back Burpee

Track: “Melt” performed by Xranger Composed by Gainsford, Langeveld, van de Geer. Copyright: (P) 2016 Les Mills Music Licensing...

Dr Jackie Mills is the creative magic in a family company that inspires millions of people to get up and move every week. As Chief Creative Officer of Les Mills International, Jackie is responsible for the development of all LES MILLS workouts.

Dan Cohen, Les Mills Program Director and coaching professional, has some expert advice on how to get the rest and recovery your body needs. Watch and learn top tips for listening to your body and doing what feels right for you.

50 years in the making, from a small family gym at the bottom of the world, to 110 countries around the world. One simple truth lies at the heart of the Les Mills family – being healthy, fitter, and stronger, makes the world a better place.

The world’s best music, best moves, and best instructor...

LES MILLS+
The new name for the world's best workouts on demand.

Learn how to increase your weights safely with equipment. No matter your age, gender, or level of fitness, strength training is key to good health. Explore and shop equipment at https://shop.lesmills.com/us.

Music: Run It by INF

Learn how to care for your LES MILLS Equipment. Explore and shop equipment at https://shop.lesmills.com/us.

Music: Run It by INF

How to get started with LES MILLS Equipment. Start building strength and fitness with just two LES MILLS weight plates. Explore and shop equipment at https://shop.lesmills.com/us.

Music: Run It by INF

Duration: 22 minutes
Equipment: None required
Presenters: Rachael Newsham, Khiran Huston

1. WARM-UP
Warren performed by Netzy
Moves: Ladder Run, Walk Forward, Walking Burpee, Pushup

2. GIANT SETS - 4's
Always Bring The Fire performed by Noam Dee
Outbreak performed by Fasion
Ring The Alarm pe...

Duration: 21 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele

1. WARM-UP
I Am The Hype performed by St. Urbain feat. INF made famous by St. Urbain feat. INF
Moves: Squat, Lunge, Skater, Pushup

2. CARDIO KICKERS
All Di Dancer Dem performed by OOJ feat....

Duration: 21 minutes
Equipment: None required
Presenters: Rachael Newsham, Kaylah-Blayr Fitzsimons-Nu'u

1. UPPER BODY WARM-UP
Like Ah Boss performed by Ice Blue Holiday made famous by Machel Montano
Moves: Jab, Upper Cut, Pulse, Walking Jab

2. LOWER BODY WARM-UP
Green Light performed by Conema...

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 Shot...

Duration: 24 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele

1. WARM-UP
Hold Me Close performed by Wild Style made famous by Sam Feldt feat. Ella Henderson
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat

2. SQUATS / LUNGES
...

Diana Archer Mills and Dr. Jackie Mills explain the benefits of periodizing your training based on your menstrual cycle.

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...

Les Mills Lab research shows by adding two weekly LES MILLS GRIT workouts to your routine for six weeks, you’ll transform your fitness levels, decrease body fat and increase strength. This is how the fit get fitter.

The long-standing myth around no pain, no gain isn’t true. Science has proven that immersive workouts like THE TRIP makes tough workouts seem easier.

New research from the Les Mills Lab reveals how immersive fitness technology can help you work out harder than you think you are.

This short, safe and simple post-partum workout builds on the exercises in level #1. There are nine moves for you to follow, for one minute each, with options for a pram or front pack. You’ll do push-ups, shoulder work, hovers and more, and once you feel comfortable with completing this sequence ...

This short, safe and simple post-partum workout builds on the exercises in level #02. There are nine moves for you to follow, for one minute each, with options for a pram or front pack. You’ll do deadlifts, overhead presses, lower ab exercises and more. Once you feel comfortable with completing t...

Learn two simple techniques to avoid neck and upper back pain while breastfeeding.

Music: Fata Morgana performed by Arli

Learn the smart approach to reintegrating cardio exercise into your routine after birth.

Music: Fata Morgana performed by Arli.

Learn the importance of strengthening your pelvic floor so that you can move and work out safely after childbirth.

Music: River Of Love performed by Navajo Falls

Learn the best ways to lift safely after childbirth.

1. INTRO
2. UPPER BACK
3. LOWER BACK

River Of Love performed by Navajo Falls made famous by Navajo Falls

Learn simple tips to help you avoid lower back and hip stress from carrying your baby.

Music: Fata Morgana performed by Arli

Get up close with the BODYCOMBAT and SH’AM superstar and Les Mills Program Director, Rachael Newsham.
Rachael answers 10 of the most popular questions from the LES MILLS+ Squad. She talks about her weekly workout regime and variety of training, fuelling her body for performance, and some of those...

Duration: 21 minutes
Equipment: None required
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u

1. WARM-UP
Like A Prayer performed by Tone It Down made famous by Galwaro, LIZOT & Gabry Ponte
Moves: Step Touch, Squat, Bounce, Walk Forward & Back

2. CARDIO 1
Take You Dancing performed b...

Duration: 20 minutes
Equipment: None required
Presenters: Vili Fifita, Khiran Huston

1. WARM-UP
Keep On Movin' performed by Mood Ring made famous by Topmodelz & Chris Deelay
Moves: Arm Reach, Squat, Step Touch, Backward-Stepping Lunge, March

2. CARDIO 1
No Go Go Go! performed by Glass Vessels ...

Duration: 20 minutes
Equipment: None required
Presenters: Des Helu, Kylie Gates

1. WARM-UP
Get Out My Head performed by Phillippe made famous by Shane Codd, Swarmz & S1mba
Moves: Side Bend, Double Pulse Side Lunge, Squat, Side Step, March

2. CARDIO 1
Ice Ice Baby performed by Fire Song made fa...

Duration: 20 minutes
Equipment: None required
Presenters: Meno Thomas, Dannielle Lally

1. OLD-SCHOOL
U Can't Touch This performed by Among Indies made famous by MC Hammer
Moves: Step Knee, Side Step Chest Roll

2. CLUB VIBES
Back to Your Roots 2021 performed by Green Tree Tea Time made famous b...

Duration: 19 minutes
Equipment: None required
Presenters: Rachael Newsham, Kaylah-Blayr Fitzsimons-Nu'u

1. WARM-UP
Nice For What performed by Invocation Interlude made famous by Drake
Moves: Wide March, Swaft Arms, Drop Squat, Hip Pop

2. CONTEMPORARY
Hope performed by Snucci made famous by Sig...

Duration: 25 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Khiran Huston, Vili Fifita

1. WARM-UP
Bad At Being Alone performed by Imagine Wagons made famous by Codeko
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat

2. SQUATS / LUNGES
Tell Me You Love Me performed by Br...

Duration: 24 minutes
Equipment: Barbell, Weights, Step/Bench
Presenters: Kylie Gates, Des Helu

1. WARM-UP
Imagine performed by Dynamite Dealers made famous by Punctual
Moves: Deadlift, Deadrow, Upright Row, Clean & Press, Squat, Backward-Stepping Lunge

2. SQUATS / LUNGES
All You Ever Wanted pe...

This 15-minute introductory tutorial is the perfect first step on your LES MILLS SPRINT™ journey. You learn how the workout works, we explain the key moves and you get a chance to try them out. We recommend you repeat this tutorial as often as you like to get a feel for the moves.

Duration: 15 m...

During this 30-minute workout you get a feel for the full LES MILLS SPRINT™ experience. We recommend you repeat this workout as often as you like – practicing the moves and building your confidence before moving on to explore any of the other cycling options on LES MILLS+.

Duration: 30 minutes
...

We’ve wrapped up our favorite moments from 2022. Check out this celebration of all the hard work from our LES MILLS+ fitness family.

During this 30-minute workout you get a feel for the full LES MILLS GRIT Cardio experience. We recommend you repeat this workout as often as you like – practicing the moves and building your confidence before moving on to explore any of the other high intensity options on LES MILLS+.

Discover LES MILLS Equipment – designed for better workout experiences. A complete range of versatile, smart, effective and durable fitness equipment ready for your workouts, at home. Purpose-built so you can train with confidence.

Explore and shop equipment:
https://shop.lesmills.com/us

Discover LES MILLS Equipment – designed for better workout experiences. Improve technique and increase muscle activation with SMARTBAR. Gator technology for quick and easy weight changes. Built to last and tested to go the distance.

Explore and shop equipment:
https://shop.lesmills.com/us

Discover LES MILLS Equipment – designed for better workout experiences. Ergonomically designed hand weights for use with or without SMARTBAR. Shaped to support multiple plates in one hand for dynamic training to suit you.

Explore and shop equipment:
https://shop.lesmills.com/us

This 15-minute introductory tutorial is the perfect first step on your LES MILLS GRIT Cardio journey. You learn how the workout works, we explain the key moves and you get a chance to try them out. We recommend you repeat this tutorial as often as you like to get a feel for the moves.

Duration: ...

A 45-min mix of resisted cardio and strength training ideal during menstruation and the early follicular phase of your cycle.

Duration: 49 minutes
Equipment: Weights, Barbell, Step/Bench, Resistance Band, Mat, Foam Roller
Presenters: Vili Fifita, Kylie Gates, Glen Ostergaard, Ben Main, Khiran H...

Khiran Huston and Summer Bradley explain how to treat your menstrual cycle as a superpower, not an inconvenience.

Unleash energy during the follicular phase of your cycle with this 45-min powerful mix of HIIT, cardio and strength training.

Duration: 42 minutes
Equipment: Barbell, Weights
Presenters: Erin Maw, Kaylah-Blayr Fitzsimons-Nu'u, Khemani Chatly, Vili Fifita, Des Helu, Natasha Vincent, Dan Cohen

1...

A moderate intensity 45-min mash-up workout made to match the ovulation and early luteal phase of your cycle.

Duration: 44 minutes
Equipment: Weight Plate, Resistance Band, Weights
Presenters: Lisa Osborne, Nick Parashchak, Natasha Vincent, Erin Maw, Josh Farmer, Ra Hirini, Gina Colonna, Joe He...

A beautiful 45-min blend of gentle core work and stretching, ideal for the luteal phase of your cycle.

Duration: 46 minutes
Equipment: Yoga Mat, Resistance Band
Presenters: Diana Archer Mills, Kylie Gates, Summer Bradley, Hannah Ellis, Joash Fahitua, Kelly MacDonald

1. YOGA WARM-UP
No Ordinary...

Duration: 43 minutes
Equipment: Yoga Mat, Weights, Resistance Band
Presenters: Kylie Gates, Joash Fahitua, Des Helu, Yayoi Matches, Glen Ostergaard, Martine Matapo-Kolisko, Kaylah-Blayr Fitzsimons-Nu'u, Fraser Beck, Khiran Huston

1. INTRO

2. TAI CHI WARM-UP
Wanderer performed by No More Nomads...

Duration: 47 minutes
Equipment: Yoga Mat
Presenters: Kylie Gates, Dr Jackie Mills, Diana Archer Mills, Joash Fahitua, Milly Taylor, Fraser Beck

1. INTRO

2. YOGA WARM-UP
GOODMORNING, Goodbye performed by The Neighbours made famous by FRENSHIP
Moves: Extended Mountain Pose, Forward Fold, Flat Ba...

Duration: 40 minutes
Equipment: Weights, Weight Plates
Presenters: Kylie Gates, Natasha Vincent, Mark Nu'u-Steele, Erin Maw, Bas Hollander, Dan Cohen, Vili Fifita, Mandi Hirini, Khiran Huston

1. INTRO

2. WARM-UP
Play Harder performed by JoKarlo made famous by Lucky Dropout feat. Way Way Okay!
...

Duration: 60 minutes
Equipment: Barbell, Weights, Weight Plates, Mat, Yoga Mat
Presenters: Kylie Gates, Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele, Des Helu, Khiran Huston, Summer Bradley, Yayoi Matches, Ra Hirini, Dan Cohen, Natasha Vincent, Erin Maw, Vili Fifita, Joash Fahitua, Diana Archer...

Meet Mandi, Mel and other new moms and find out what to expect as you progress through this post-pregnancy series.

Be guided through a series of breath expansion exercises that will help you reconnect with your inner self, find focus and reset your stress response. You can do this session with or without your baby and pause and stop as you need to.

This is one of four Base sessions. We suggest aiming to do e...

Focus on improved posture with a series of simple strengthening movements that can be done with or without equipment. You can do this session with or without your baby and pause and stop as you need to.

This is one of four Base sessions. We suggest aiming to do each of these four Base sessions o...

Send some love to your hips as you work your hips, glutes, hamstrings and adductors. Strengthening these muscles is key to hip stability and a functional pelvic floor – and it feels amazing! You can do this session with or without your baby and pause and stop as you need to.

This is one of four ...

Mandi and Khiran explain the simple modifications that you can make to safely stay active and enjoy exercise while pregnant.

Hear birth stories from moms and pick up smart advice that will help you feel empowered and excited as you prepare for birth.

Discover some of the joyous moments and some of the challenges that other mothers have experienced embracing different ways to feed.

Join Glen, Kylie and Des to improve functional stability, core strength and flexibility. No equipment is needed, but you can use two light to medium weight plates or a resistance band if you choose. You can also choose to use a chair for support.

1. WARM-UP
Go With The Flow performed by Jesse La...

Glen, Kylie and Des lead you through another set low-impact movements set to energizing music. No equipment is needed, but you can use two light to medium weight plates or a resistance band if you choose. You can also choose to use a chair for support.

1. WARM-UP
Get Me Mr Brown performed by Glo...

Get moving with Kylie, Rach and Mark as they help you improve functional stability, core strength and flexibility. No equipment is needed, but you can use two light to medium weight plates or a resistance band if you choose. You can also choose to use a chair for support.

1. WARM-UP
Move Me Toni...

Join Mark, Kylie and Rach to improve functional stability, core strength and flexibility. No equipment is needed, but you can use two light to medium weight plates or a resistance band if you choose. You can also choose to use a chair for support.

1. WARM-UP
Higher Love performed by Rave Wars ma...

Lisa, Joash and Kylie bring plenty of energy during this 40 minutes of low-impact movement set to energizing music. No equipment is needed, but you can use two light to medium weight plates or a resistance band if you choose. You can also choose to use a chair for support.

1. WARM-UP
Worst Behav...

Feel energized with Lisa, Joash and Kylie as you improve functional stability, core strength and flexibility. No equipment is needed, but you can use two light to medium weight plates or a resistance band if you choose. You can also choose to use a chair for support.

1. WARM-UP
Your'e Never Alon...

Duration: 45 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Bianca Ikinofo, Des Helu, Cameron Holland, Summer Bradley, Yayoi Matches

1. WARM-UP
Pretty Shining People performed by Gem Squad Trio made famous by George Ezra
Moves: Hip Rock, Pulse Lunge, Squat Pulse, The...

Duration: 34 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Bianca Ikinofo, Des Helu, Cameron Holland, Summer Bradley, Yayoi Matches

1. WARM-UP
Pretty Shining People performed by Gem Squad Trio made famous by George Ezra
Moves: Hip Rock, Pulse Lunge, Squat Pulse, The...

A fusion of Pilates, sculpt, and power yoga mixed with new-generation music. LES MILLS SHAPES uses intense high-rep movement to boost strength and align your body and your mind. And the music is so good you won’t notice the burn – until tomorrow.

There are two variations of each workout. The Yo...

The first in a series of six invigorating strength workouts. This Slider Strength option has a final block of Pilates movements using sliding discs. If you don’t have sliders/sliding discs you can use socks on carpet. The rest of the workout makes use of light weight plates and a sculpt band, but...

The second in a series of six invigorating strength workouts. This Slider Strength option has a final block of Pilates movements using sliding discs. If you don’t have sliders/sliding discs you can use socks on carpet. The rest of the workout makes use of light weight plates and a sculpt band, bu...

The third in a series of six invigorating strength workouts. This Slider Strength option has a final block of Pilates movements using sliding discs. If you don’t have sliders/sliding discs you can use socks on carpet. The rest of the workout makes use of light weight plates and a sculpt band, but...

One of the most burn-inducing workouts on LES MILLS+. This hugely popular slider workout is the fourth in a series of six invigorating strength workouts.

The fourth in a series of six invigorating strength workouts. This Slider Strength option has a final block of Pilates movements using sliding...

The fifth in a series of six invigorating strength workouts. This Slider Strength option has a final block of Pilates movements using sliding discs. If you don’t have sliders/sliding discs you can use socks on carpet. The rest of the workout makes use of light weight plates and a sculpt band, but...

The sixth in a series of six invigorating strength workouts. This Slider Strength option has a final block of Pilates movements using sliding discs. If you don’t have sliders/sliding discs you can use socks on carpet. The rest of the workout makes use of light weight plates and a sculpt band, but...

Frighteningly good low impact training. An invigorating blend of Pilates, barre, and power yoga set to modern beats. With small, controlled movements, you sculpt and strengthen all major muscle groups, improve alignment and increase flexibility.

The first in a series of six invigorating strength...

The second in a series of six invigorating strength workouts. This Yoga Strength option focuses on power yoga, making use of light weight plates and a sculpt band, but this equipment is not essential.

We recommend doing the six LES MILLS SHAPES workouts in order, repeating each workout a few tim...

The third in a series of six invigorating strength workouts. This Yoga Strength option focuses on power yoga, making use of light weight plates and a sculpt band, but this equipment is not essential.

We recommend doing the six LES MILLS SHAPES workouts in order, repeating each workout a few time...

The fourth in a series of six invigorating strength workouts. This Yoga Strength option focuses on power yoga, making use of light weight plates and a sculpt band, but this equipment is not essential.

We recommend doing the six LES MILLS SHAPES workouts in order, repeating each workout a few tim...

The fifth in a series of six invigorating strength workouts. This Yoga Strength option focuses on power yoga, making use of light weight plates and a sculpt band, but this equipment is not essential.

We recommend doing the six LES MILLS SHAPES workouts in order, repeating each workout a few time...

The sixth in a series of six invigorating strength workouts. This Yoga Strength option focuses on power yoga, making use of light weight plates and a sculpt band, but this equipment is not essential.

We recommend doing the six LES MILLS SHAPES workouts in order, repeating each workout a few time...

Watch and learn the fundamentals of wellness and how making an effort to balance these fundamentals will lead to long-term wellbeing.

Discover the different aspects of our different body systems – the emotional, mental, physical and spiritual – and how they interact and influence our overall wellbeing.

Learn how to establish what drives you, and how you can use that to create the best version of yourself.

Your root system. Find out how to ensure constant growth caring and nurturing your root system.

In order to start creating a better life for yourself, you have to start acting like the person you want to be in the future. That’s where habits come in.

Learn how a limiting belief can block you from your goals and dreams – and the actions you can take to replace it with an empowering belief.

Start celebrating how you’ve progressed during this journey and begin fine-tuning how you use your time, energy and resources.

Self-care rituals. This video will get you thinking about self-care rituals that will help you become your best you.

This final wellness coaching video encourages you to reflect on your values and hone in on what truly makes you happy.

Watching this important intro video will make it easier for you to choose workouts you'll enjoy. You'll get a feel for the world of LES MILLS+, meet some of our trainer team, and at the end of the video, we'll help you choose the fitness path that's best for you.

If you’re totally new to exercise this video is for you. Watch this 2-minute video and you’ll learn the basics for getting started, including how to find which type of training is right for you and how to choose workouts you’ll actually enjoy.

Find out how to successfully ease back into exercise by watching this 2-minute video. The team will set you up with foundations for success and give you tips on how to find workouts you will actually want to do.

If you want to spice up your workout routine, check out this 2-minute video. The team shares some great ideas about what workouts to try and how to find workouts that challenge you in a way that makes you happy.

If you're training regularly and ready to take things up a notch, check out this 2-minute video. The team explains how we can help you find your limits and then find fun ways to push them.

Get ready for serious lower body burn with Ben! We target the glutes, quads and hamstrings with functional movement patterns and welcome in the burn as the legs get heavy. Hit this with weights or simply use your body weight.

Looking for a recommended playlist for this workout? Check out this...

She’s back with the B.L.A.T. We focus on our butt, legs, arms and tum with moderate intensity, plenty of options and some fun banter! Keeping it short and sweet, we spend 60 seconds on each exercise.

Looking for a recommended playlist for this workout? Check out this spotify playlist: https://o...

Unwind your mind and body with stretches designed to relax and release tension from the body. The session includes static stretches and long holds aimed to calm the body and achieve restful sleep.

Looking for a recommended playlist for this workout? Check out this spotify playlist: https://ope...

Ease away any stress and tension with Mark's quick and invigorating stretch session with a focus on the legs and hamstrings. It will leave you feeling amazing.

Looking for a recommended playlist for this workout? Check out this spotify playlist: https://open.spotify.com/playlist/42M2nxR8qkWh5av...

Duration: 33 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Billy Magg, Grace Stevens, Niklas Bohlin, Yayoi Matches, Summer Bradley, Des Helu

1. WARM-UP
Boom Cha Cha performed by Vvano made famous by FIGHT CLVB feat. Stush
Moves: Wide Tap, Hands Up, Chest Isolation, ...

Duration: 42 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Billy Magg, Grace Stevens, Niklas Bohlin, Yayoi Matches, Summer Bradley, Des Helu

1. WARM-UP
Boom Cha Cha performed by Vvano made famous by FIGHT CLVB feat. Stush
Moves: Wide Tap, Hands Up, Chest Isolation, ...

Duration: 31 minutes
Equipment: Hand weights
Presenters: Des Helu, Summer Bradley, Yayoi Matches, Grace Stevens, Fraser Beck

1. WARM-UP
Ghost Bustling performed by Def Lev
Moves: 1st Position Plié, Bras Bas Arms, Port de Bras Arms, 2nd Position Plié, Attitude Derrière, Balance, Attitude Pulse o...

BODYATTACK™ is a high-energy full-body workout that combines athletic cardio with strength exercises. Designed to improve your athleticism, speed and endurance, BODYATTACK will leave you feeling strong, toned and uplifted. These 30 to 55-minute workouts have options to suit all fitness levels.

BODYBALANCE™ is a beautiful blend of Yoga, Tai Chi and Pilates set to an inspired soundtrack. As you bend, stretch and breathe you improve your flexibility, develop full-body strength, and enjoy a feeling of focus and calm. Science shows it also boosts your positivity and improves sleep patterns....

BODYCOMBAT™ is a high-energy martial arts-inspired workout that is totally non-contact and has no complex moves to master. As you punch, kick and strike this powerful training will elevate your heart rate, engage all major muscle groups and build your speed, strength and agility. Choose from 15 t...

BODYJAM™ combines the freshest dance moves with the latest house, hip-hop and drum n’ bass. It’s a killer workout that will get your heart pumping, and those endorphins flowing. This is a dance workout like nothing else.

BODYSTEP™ is a fun, full-body step workout that will elevate your heart rate, target your butt and legs and improve your coordination. Choose from 30 to 55-minute options that will leave you feeling toned, agile and inspired. The LES MILLS SMARTSTEP™ is the ideal step for this workout. Weight pla...

LES MILLS CORE™ is an innovative workout that will transform the muscles of your torso, hips and butt. Designed to improve your stability, elevate speed and assist in injury prevention, LES MILLS CORE helps you master the perfect technique and leaves you feeling strong and agile. The 15 to 45-min...

Reach the peak of your game with the explosive high-intensity interval training of LES MILLS GRIT™. With hard-hitting soundtracks and scientifically-tested moves, these 30-minute workouts rapidly increase cardiovascular fitness, develop anaerobic stamina and build lean muscle. Choose from Strengt...

LES MILLS TONE™ combines cardio, strength and core training in the ultimate foundational workout. Choose a 15 to 45-minute workout and you will challenge your entire body, boost fitness, and improve flexibility, agility and balance.

Using a resistance band and weight plates is optional. We recom...

Duration: 30 minutes
Equipment: Handweights, Sculpt Band
Presenters: Summer Bradley, Yayoi Matches, Des Helu, Fraser Beck, Andy Zhang

1. WARM
Above The Law performed by Matt Large
Moves: Head Isolations, Half Head Circles, Side Bend Flow, Wide Leg Forward Fold, 2/2 Full Plie in 2nd Position, Pl...

Duration: 40 minutes
Equipment: None required
Presenters: Des Helu, Bianca Ikinofo, Andy Zhang, Summer Bradley, Yayoi Matches

1. WARM-UP
Want You performed by Fiktorator made famous by Nitti Gritti & MARTEN HØRGER
Moves: Slide Push & Throw, Hips, Step Touch, Breathe Arms

2. HIP HOP
Move It per...

Duration: 25 minutes
Equipment: None required
Presenters: Des Helu, Bianca Ikinofo, Andy Zhang, Summer Bradley, Yayoi Matches

1. WARM-UP
Want You performed by Fiktorator made famous by Nitti Gritti & MARTEN HØRGER
Moves: Slide Push & Throw, Hips, Step Touch, Breathe Arms

2. HIP HOP
Move It per...

A 16-minute core and arm session that makes a great bonus add-on to any cardio workout. FUN FACT: These are the exact sessions that trainer Erin Maw does when she finishes a cycle workout or wraps up a run.

A 16-minute core and arm session that makes a great bonus add-on to any cardio workout. FUN FACT: These are the exact sessions that trainer Erin Maw does when she finishes a cycle workout or wraps up a run.

A 16-minute core and arm session that makes a great bonus add-on to any cardio workout. FUN FACT: These are the exact sessions that trainer Erin Maw does when she finishes a cycle workout or wraps up a run.

Duration: 10 minutes
Equipment: None required
Presenters: Kiera Hawkins
Youth Presenters: Bebe & Violet

1. MOVE
See The Light performed by Chayenne Chanjamnong

2. JUMP
Smang performed by Fas Fash

3. DANCE
One And Two performed by Chayenne Chanjamnong

Duration: 10 minutes
Equipment: None required
Presenters: Xavian Gungan, Leutu Slade
Youth Presenters: Alba & James

1. MOVE
Havanna performed by Chayenne Chanjamnong

2. DANCE
Enjoy The Day performed by John Soul

3. DANCE
Celebrating performed by Chayenne Chanjamnong/John Soul

Duration: 08 minutes
Equipment: Scarf Box
Presenters: Erin Stuck
Youth Presenters: Iris & Martin

1. MOVE
Lifetime performed by John Soul

2. PUNCH/KICK
Andale performed by Henry Fong

3. SCARF BOX
Coconut performed by Instrumental

Duration: 11 minutes
Equipment: None required
Presenters: Dannielle Lally
Youth Presenters: Benny, Edie, Jai, Kayley

1. MOVE
Gold performed by Sonic Arcade made famous by Loi

2. PUNCH
Let You Go performed by Dan Draper

3. YOGA
If You Come With Me performed by Shy Guys

Duration: 09 minutes
Equipment: None required
Presenters: Tyrese Gungan
Youth Presenters: Genevieve, Grayson, Theresa

1. MOVE
Fall From The Sky performed by Mow Music

2. DANCE
My Love performed by Artbringer made famous by Florence + The Machine

3. DANCE
Under Attack performed by NOAM DEE

Duration: 12 minutes
Equipment: None required
Presenters: Bas Hollander
Youth Presenters: Isha, Nick

1. OPEN HAND Martial Arts
Fireballs in the Sky performed by Meridian

2. JUMP
Sun Is Dark performed by Nice Enough

3. CORE
Carefully performed by Mackenzie Hollebon

Duration: 10 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u
Youth Presenters: Bella C, Cadence, Eric, Paris

1. MOVE
Too Long performed by NIKALAAYA

2. DANCE
Attack Mode performed by EZ feat. VinDon

3. CORE/JUMP
Techno On My Mind performed by Mow Music

Duration: 11 minutes
Equipment: None required
Presenters: Cameron Holland
Youth Presenters: Erin, Leutu, Stirling

1. MOVE
Flowers performed by Zanzibor Odyssey made famous by Miley Cyrus

2. PUNCH
Do You Feel Alive performed by NOAM DEE feat. Mahteen

3. YOGA
Thinking Bout U performed by JJ Ind...

Duration: 12 minutes
Equipment: None required
Presenters: Meno Thomas
Youth Presenters: Harry, Kiera, Xavian

1. PUNCH
Infinity performed by Kurabo made famous by Wilkinson feat. ILIRA, iiola & Tom Cane

2. JUMP/KICK
Breathe You In performed by Shy Guys

3. DANCE
Calm Down performed by Goldenbir...

Duration: 05 minutes
Equipment: None required
Presenters: Dannielle Lally

1. RELAXATION
Balissi performed by Year of the Deer

Duration: 31 minutes
Equipment: None required
Presenters: Ashley McCallum, Lisa Osborne, Bhaskaran Balasamy, Gina Bryant, Joscelin Campbell, Marcy Holloway, Maxime Vigeant, Simon Nilsson, Billy Magg, Jackson Fuafiva Osborne, Terrell Lawrence

1. WARM-UP
Dance With Somebody performed by Veneness ...

Duration: 43 minutes
Equipment: None required
Presenters: Ashley McCallum, Lisa Osborne, Bhaskaran Balasamy, Gina Bryant, Joscelin Campbell, Marcy Holloway, Maxime Vigeant, Simon Nilsson, Jackson Fuafiva Osborne, Martine Matapo-Kolisko, Billy Magg, Terrell Lawrence, Lauren Hodoval

1. WARM-UP
Da...

Duration: 31 minutes
Equipment: Resistance band, Hand weights
Presenters: Berti Voigt, Martine Matapo-Kolisko, Otto Prodan, Ben Main, Kate Stevens, Keri Ball, Ashley Lyon, Bryan Barrera, Demetria Wilson, Bronté Terrell, Vili Fifita

1. WARM-UP
Be My Lover performed by Many Moons made famous by S...

Duration: 45 minutes
Equipment: Resistance band, Hand weights, Sculpt band (optional)
Presenters: Omer Azaria, Stelios Aggelis, Vili Fifita, Otto Prodan, Ben Main, Kate Stevens, Keri Ball, Ashley Lyon, Bryan Barrera, Demetria Wilson, Amy Fisher, Caroline Hall, Henry Liu, Martine Matapo-Kolisko, ...

Duration: 29 minutes
Equipment: None required
Presenters: Bas Hollander, Ben Main, Erin Maw, Andrea Hateley, Jesus Betancourt, Karola Schulz-Misic, Jackson Fuafiva Osborne, Annette Perkins, Sara Green, Yale Qin, Serena Patel

1. WARM-UP
House On Ma Mind performed by Trice
Moves: Squat Heel Rais...

Duration: 42 minutes
Equipment: None required
Presenters: Bianca Ikinofo, Gandalf Archer Mills, Summer Bradley, Dannielle Lally, Meno Thomas, Des Helu, Kaylah-Blayr Fitzsimons-Nu'u, Billy Magg, Jake Pesquira, Laura Lynn Lacour, Sebastian Jaramillo, Marcus Zomphier

1. WARM-UP
REWiND performed by...

Duration: 57 minutes
Equipment: None required
Presenters: Ashley McCallum, Lisa Osborne, Bhaskaran Balasamy, Gina Bryant, Joscelin Campbell, Terrell Lawrence, Victor Casanova, Billy Magg, Jackson Fuafiva Osborne, Martine Matapo-Kolisko, Marcy Holloway, Maxime Vigeant, Simon Nilsson, Lauren Hodov...

Duration: 14 minutes
Equipment: Resistance band, Hand weights
Presenters: Berti Voigt, Martine Matapo-Kolisko, Otto Prodan, Ben Main, Bronté Terrell

1. WARM-UP
Be My Lover performed by Many Moons made famous by Sam Feldt x Alex Schulz
Moves: Single-Leg Lift and Extension, Double-Leg Lift and Ex...

Duration: 42 minutes
Equipment: None required
Presenters: Sebastian Jaramillo, Yayoi Matches, Summer Bradley, Andy Zhang, Jake Pesquira, Marcus Zomphier, Jamie Terrill, Sami Nieschmidt, Bianca Ikinofo, Dannielle Lally, Kimi Holm

1. WARM-UP
Dashstar* performed by Sepja made famous by Knock2
Move...

Duration: 31 minutes
Equipment: None required
Presenters: Sebastian Jaramillo, Yayoi Matches, Summer Bradley, Andy Zhang, Jake Pesquira, Marcus Zomphier, Jamie Terrill, Sami Nieschmidt, Bianca Ikinofo, Dannielle Lally, Kimi Holm

1. WARM-UP
Dashstar* performed by Sepja made famous by Knock2
Move...

Experience the LES MILLS DANCE debut workout – filmed with the electric energy of thousands at LES MILLS LIVE in LA.

Duration: 29 minutes
Equipment: None required
Presenters: Bianca Ikinofo, Gandalf Archer Mills, Summer Bradley, Dannielle Lally, Meno Thomas, Des Helu, Kaylah-Blayr Fitzsimons-Nu...

Duration: 37 minutes
Equipment: Hand weights, Sculpt band, Resistance band
Presenters: Khiran Huston, Lula Slaughter, Vili Fifita, Bram Prima Halim, Martine Matapo-Kolisko, Des Helu, Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u, Mariana Almeida, Michal Okmianski, Katie Kneupper, Vivian Gill, J...

Duration: 46 minutes
Equipment: Hand weights, Sculpt band, Resistance band
Presenters: Khiran Huston, Lula Slaughter, Vili Fifita, Des Helu, Kaylah-Blayr Fitzsimons-Nu'u, Bram Prima Halim, Martine Matapo-Kolisko, Mark Nu'u-Steele, Mariana Almeida, Michal Okmianski, Katie Kneupper, Vivian Gill, J...

Duration: 31 minutes
Equipment: Hand weights, Sculpt band (optional)
Presenters: Andy Zhang, Summer Bradley

1. WARM
Your Life performed by Herlock
Moves: Side Bend Flow, 2nd Position Plié Pulse, Lunge Stretch, Windmill, Pyramid Pose, Port de Bras Arms

2. ACTIVATE
Take Me Higher performed by H...

Duration: 57 minutes
Equipment: Bench or step, Hand weights
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele, Erin Maw, Abbey Munro, Mohamed Bounaim, Siobhan Ozanne, Andres Camargo, Anh-Janice Years, Keri Lillienfeld, Ethan Morrow-Wilson, Flávia Luz, Otto Prodan, Jennifer Shook, Michae...

Duration: 31 minutes
Equipment: Bench or step, Hand weights
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele, Erin Maw, Abbey Munro, Mohamed Bounaim, Siobhan Ozanne, Andres Camargo, Anh-Janice Years, Keri Lillienfeld, Ethan Morrow-Wilson, Flávia Luz

1. MOBILITY WARM-UP
What Goes Aroun...

Duration: 21 minutes
Equipment: None required
Presenters: Charlotte Ranque, Erich Soares, Meno Thomas, Alyx Sparrow, Jessica Kahn, House Chaalane, Ba Hieu Nguyen

1. I DON'T LIKE DISCO
I Don't Like Disco performed by Archer M_lls
Moves: House Knee, Jump Wide, Body Wave, Step Touch, Tick Tick, Fi...

Join Amy Lu and Nick Paraschack for a moderate-intensity workout that focuses on your glutes, hips and hamstrings. Choose to use a weight plate, or just use your bodyweight – rest assured you’ll still heat up your muscles and feel the burn.

Looking for a recommended playlist for this workout? C...

Amy Lu and Otto Prodan are here to get your heart rate pumping and the mood-boosting endorphins flowing with super simple cardio movements, starting with an energizing tabata.

Looking for a recommended playlist for this workout? Check out this spotify playlist: https://open.spotify.com/playlist...

Enjoy a taste of some of the freshest dance moves as Dannielle Lally and Meno Thomas guide you through this mood-boosting dance session.

Music track: Gasolina by Desamor

Be motivated by Meno Thomas and Nick Paraschack as you focus on athletic movements like lateral shuffles, mountain climbers, jumping jacks and more.

Looking for a recommended playlist for this workout? Check out this spotify playlist: https://open.spotify.com/playlist/42M2nxR8qkWh5av2fb9UWk

Dannielle Lally and Meno Thomas have cooked up another fusion of fresh, fun dance moves. Press play and get set to let loose and transform your mood.

Music track: Gimme Dat by Desamor

Get set for Sun Salutations galore as Nick Paraschack and Otto Prodan guide you through an invigorating flexibility session that will leave you feeling calm yet energized.

Looking for a recommended playlist for this workout? Check out this spotify playlist: https://open.spotify.com/playlist/42M...

Join Dannielle Lally and Otto Prodan for a calming flexibility session that focuses on opening up your hips and reducing stress in your shoulders.

Looking for a recommended playlist for this workout? Check out this spotify playlist: https://open.spotify.com/playlist/42M2nxR8qkWh5av2fb9UWk

Isolate the upper body before you take it down low during this dance isolation session. Have fun being guided by Amy Lu and Dannielle Lally and learn some new dance fundamentals.

Music tracks:
Back to You by Nick Martinez
UWU by Junt

Feel the burn and put your body’s biggest muscles to the test during this quick bodyweight-based glute session. Rest assured, Amy Lu and Nick Paraschack provide all the motivation you need as you work your lower body.

Looking for a recommended playlist for this workout? Check out this spotify p...

Dannielle Lally and Meno Thomas have shaped this energizing cardio session that will get your heart rate up and leave you feeling strong and empowered.

Music track: I Deliver The Sauce by Jim Junk

Duration: 30 minutes
Equipment: Scarf Box
Presenters: Des Helu, Lucy Helu

1. Short Themed Scripted Exercises
Steering The Boat performed by Dave Pnaneuf

2. Short Themed Scripted Exercises
Lilly And Billy The Sailors performed by Jazmine Howard

3. Short Themed Scripted Exercises
Mighty Mice ...

Duration: 27 minutes
Equipment: Scarf Box
Presenters: Des Helu, Lucy Helu

1. Short Themed Scripted Exercises
Train performed by Jazmine Howard

2. Exercises in a Circle
Superhero Cape performed by Chayenne Chanjamnong /Johan El-Khoury

3. Exercises in a Circle
Suitcase performed by Jazmine Ho...

Duration: 10 minutes
Equipment: None required
Presenters: Leutu Slade, Xavian Gungan

1. MOVE
Feel The Rhythm performed by Veronica Almqvist

2. PUNCH/KICK
Sandstorm performed by Mango Fe

3. DANCE
Step Touch performed by John Soul

Duration: 10 minutes
Equipment: None required
Presenters: Lucy Helu

1. MOVE
Minna Oduro performed by Veronica Almqvist

2. DANCE
Choose Happy performed by Chayenne Chanajamong

3. SCARF BOX
You've Got The Power performed by Instrumental

Duration: 09 minutes
Equipment: None required
Presenters: Meno Thomas

1. MOVE
Lost performed by Chayenne Chanajamong

2. JUMP
Satisfaction performed by Nice Enough

3. DANCE
King Of The Dance Floor performed by John Soul

Duration: 10 minutes
Equipment: None required
Presenters: Erin Stuck

1. MOVE
Good Feeling performed by Michael Lightfoot made famous by Bakermat feat. Rhys Lewis

2. OPEN HAND
Castles performed by Redhouse made famous by Hybrid Minds & Tom Walker

3. DANCE
Dance All Over Me performed by Camp Ca...

Duration: 10 minutes
Equipment: None required
Presenters: Bas Hollander, Paris Foster

1. JUMP
Bless Me performed by The Absolute Feelings made famous by Dombresky & Discrete

2. CORE/JUMP
Out Of The Blue performed by Penguin Fellow made famous by Punctual

3. YOGA
Superlove performed by All My ...

Duration: 10 minutes
Equipment: None required
Presenters: Dannielle Lally

1. MOVE
Slacker's Anthem performed by Elijah N feat. Elbot

2. PUNCH
Champion performed by Jelly Jammed made famous by Blackwave feat. Jordan MacKampa

3. DANCE
Million Dollar Baby performed by Pyle Dubs made famous by A...

Duration: 09 minutes
Equipment: Scarf Box
Presenters: Des Helu, Erin Stuck, Xavian Gungan

1. MOVE
All Day performed by Pantaloon made famous by Welshy feat. Nonô

2. DANCE
I Ain't Worried performed by Koi-Locution made famous by OneRepublic

3. CORE
Tangerine performed by Nik Brinkman

Duration: 12 minutes
Equipment: None required
Presenters: Tyrese Gungan

1. MOVE
Stop This Flame performed by She Was A River made famous by Celeste x MK

2. PUNCH
Triumph In Motion performed by Bricklight

3. DANCE
Shivers performed by Hazy Blueberries made famous by Ed Sheeran

Duration: 10 minutes
Equipment: None required
Presenters: Cadence Ngature, Jackson Fuafiva Osborne, Leutu Slade, Stirling Quach

1. PUNCH
Run performed by Mackenzie Hollebon

2. JUMP/KICK
Call Your Name performed by Donny Coyote made famous by Alesso & John Newman

3. YOGA
Room For Myself perfo...

Duration: 04 minutes
Equipment: None required
Presenters: Bas Hollander

1. RELAXATION
Balissi performed by Year of the Deer

Duration: 49 minutes
Equipment: Mat
Presenters: Fraser Beck, Andy Zhang, Khiran Huston, Berti Voigt, Eileen Post, Joash Fahitua, Charlotte Ranque, Michelle Estrada

1. YOGA WARM-UP
Time Heals performed by Molly Knight made famous by nimino feat. TAO
Moves: Childs Pose, Cat Pose, Cow Pose, Horse ...

Duration: 58 minutes
Equipment: Mat (optional)
Presenters: Khiran Huston, Andy Zhang, Berti Voigt, Eileen Post, Charlotte Ranque, Fraser Beck, Michelle Estrada, Joash Fahitua

1. TAI CHI WARM-UP
Why Do I Fall Back To You performed by Basixx feat. Le June
Moves: Wide Wu Chi, Lunge, Soft Block, F...

Duration: 34 minutes
Equipment: Mat (optional)
Presenters: Khiran Huston, Andy Zhang, Berti Voigt, Eileen Post, Joash Fahitua

1. TAI CHI WARM-UP
Why Do I Fall Back To You performed by Basixx feat. Le June
Moves: Wide Wu Chi, Lunge, Soft Block, Figure 8 Sequence, Arms Overhead, Wide Wu Chi Sequ...

Duration: 34 minutes
Equipment: Mat (optional)
Presenters: Andy Zhang, Khiran Huston, Berti Voigt, Eileen Post, Charlotte Ranque, Fraser Beck, Michelle Estrada, Joash Fahitua

1. SUN SALUTATIONS
Night Time Bliss performed by Phello
Moves: Mountain Pose, Extended Mountain Pose, Side Bend, Chest ...

Duration: 14 minutes
Equipment: Hand weights
Presenters: Reagan Kang, Nick Yan, Ben Main

1. WARM-UP
Feel Again performed by Wonkette made famous by JLV
Moves: Alt Single-Leg Lift, C-Crunch, Cross Crawl, Toe Tap, Oblique Knee Drop, Leg Extension, Triple Kick, Hip Bridge, Hip Bridge Pulse, Arms a...

Duration: 45 minutes
Equipment: Hand weights, Resistance band
Presenters: Berti Voigt, Hamza Bkira, Nick Yan, Maddalena Boccella, Ben Main, Reagan Kang

1. WARM-UP
A Little Closure (Heyson Remix) performed by Deanz & Revel Day
Moves: Extended C-Crunch Sequence, Oblique Twist & Pike Combo, Hover...

Join Summer Bradley and Khiran Huston for a wall Pilates session where you use the wall to spice up your training and enjoy traditional Pilates moves with a twist.

Looking for a recommended playlist for this workout? Check out this spotify playlist: https://open.spotify.com/playlist/42M2nxR8qkW...

Duration: 30 minutes
Equipment: None required
Presenters: Jackson Fuafiva Osborne, Lisa Osborne, Dr Emma Alcock, Hamza Bkira, Nick Yan

1. WARM-UP
Overtime performed by James Flake made famous by Cash Cash
Moves: Reach Up, Squat Down, Bounce OTS, Run F&B, Step Touch, Side Lunge Combo, Side Lunge...

Duration: 44 minutes
Equipment: None required
Presenters: Jackson Fuafiva Osborne, Lisa Osborne, Dr Emma Alcock, Hamza Bkira, Nick Yan, Maxime Vigeant

1. WARM-UP
Overtime performed by James Flake made famous by Cash Cash
Moves: Reach Up, Squat Down, Bounce OTS, Run F&B, Step Touch, Side Lunge C...

Duration: 54 minutes
Equipment: None required
Presenters: Jackson Fuafiva Osborne, Lisa Osborne, Dr Emma Alcock, Hamza Bkira, Nick Yan, Maxime Vigeant

1. WARM-UP
Overtime performed by James Flake made famous by Cash Cash
Moves: Reach Up, Squat Down, Bounce OTS, Run F&B, Step Touch, Side Lunge C...

Duration: 30 minutes
Equipment: Hand weights, Resistance band
Presenters: Reagan Kang, Nick Yan, Hamza Bkira, Maddalena Boccella, Ben Main, Berti Voigt

1. WARM-UP
Feel Again performed by Wonkette made famous by JLV
Moves: Alt Single-Leg Lift, C-Crunch, Cross Crawl, Toe Tap, Oblique Knee Drop, L...

Duration: 29 minutes
Equipment: None required
Presenters: Levi Farrell, Kenshin Tani, Sankha Peiris

1. WARM-UP / AMRAP
In Ma Head performed by STRLGHT
O.T.T performed by Ruzer
Moves: Squat, Heel Raise, Lunge Rotation, Plank Jack, Lateral Skater, Mountain Climber, Burpee

2. DROPSET / REVERSE D...

Duration: 21 minutes
Equipment: None required
Presenters: Janni Lindgren, Jaime Terrill, Charlotte Ranque

1. I AM ZEE BEAUTIFUL PEACOCK
Wait No More performed by NIGHTCAP
Moves: Whip, Step Wide, Roll, Stomp, Triple Tap

2. My Body performed by Dan Aux
Moves: Whip, Step Wide, Roll, Stomp, Tripl...

Duration: 34 minutes
Equipment: Step or bench, Hand weight(s)
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u, Dr Emma Alcock

1. MOBILITY WARM-UP
Catch Me performed by Those Glory Days made famous by Yellow Claw & Flux Pavilion feat. Naaz
Moves: Twist, Arm Circles, Squat, Hip Roll, S...

Duration: 56 minutes
Equipment: Step or bench, Hand weight(s)
Presenters: Mark Nu'u-Steele, Kaylah-Blayr Fitzsimons-Nu'u, Dr Emma Alcock

1. MOBILITY WARM-UP
Catch Me performed by Those Glory Days made famous by Yellow Claw & Flux Pavilion feat. Naaz
Moves: Twist, Arm Circles, Squat, Hip Roll, S...

Duration: 37 minutes
Equipment: Hand weight (optional)
Presenters: Dan Cohen, Rachael Newsham, Vili Fifita, House Chaalane, Sebastian Jaramillo, Maxime Vigeant, Meno Thomas, Lunar Lu

1A. UPPER BODY WARM-UP
Dance With Somebody performed by Teo Tuo made famous by Benny Bridges and Sam Feldt
Moves...

Duration: 48 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham, Vili Fifita, House Chaalane, Sebastian Jaramillo, Maxime Vigeant, Meno Thomas, Lunar Lu, Marlon Woods

1A. UPPER BODY WARM-UP
Dance With Somebody performed by Teo Tuo made famous by Benny Bridges and Sam Feldt
...

Duration: 57 minutes
Equipment: Hand weight(s)
Presenters: Dan Cohen, Rachael Newsham, Vili Fifita, House Chaalane, Sebastian Jaramillo, Maxime Vigeant, Meno Thomas, Lunar Lu, Marlon Woods

1A. UPPER BODY WARM-UP
Dance With Somebody performed by Teo Tuo made famous by Benny Bridges and Sam Feldt...

Trainers Erin Maw and Mandi Hirini introduce the fundamentals of training while pregnant. They share their different experiences and approaches while covering the essential elements of safe and effective pre-natal exercise, including tips on how to engage your pelvic floor, breath techniques and ...

Trainers Erin Maw and Mandi Hirini guide you through nine minutes of mindful mobility movements to help you feel good during pregnancy.

A 45-min full body conditioning workout. Inspired by LES MILLS SHAPES™, this workout combines elements of Pilates, Barre and Power Yoga using moves that are ideal for pregnancy. With lots of modifications and options you can safely and effectively train at your own pace. This workout uses light w...

A 45-min full body conditioning workout that focuses on strengthening the posterior chain. With lots of modifications and options you can safely and effectively train at your own pace. This workout uses light weight plates and a sculpt band or you can simply use your bodyweight.

Equipment: Sculp...

A short but super effective15-min workout designed to target fundamental core muscles and keep you feeling strong and stable. No equipment needed and plenty of options, so you can safely and effectively train at your own pace.

Presenters: Erin Maw, Mandi Hirini

1. CORE
Buzzy performed by Kaspah...

During this 13-min workout Erin Maw and Mandi Hirini explain the value of core training during pregnancy and share the safe and effective core exercises to embrace during pregnancy.

Equipment: Resistance band (optional)
Presenters: Erin Maw, Mandi Hirini

1. CORE
Buzzy performed by Kaspah
Dive ...

A 35-minute full body workout with a focus on posterior strength. This workout makes use of a collection of weights, but there are plenty of bodyweight-only options too. Be guided through the moves and safely and effectively train at your own pace.

Equipment: Resistance band, Hand weight(s)
Pre...

A 45-minute workout featuring upper and lower body supersets featuring unilateral exercises for strength and stability. This workout makes use of a collection of weights, a barbell and a bench, but there are plenty of bodyweight-only options too. Be guided through the moves and safely and effecti...

A calming 10-min stretch session that you can do on its own or add to other workouts in the Pregnancy series.

Presenters: Erin Maw, Mandi Hirini

Enjoy Erin Maw’s ‘go to’ upper body pregnancy workout. A 30-min session that targets all your major upper body muscles – and it starts sitting in a chair (how lovely!)

Equipment: Chair, Hand weight(s)
Presenters: Erin Maw, Mandi Hirini

1. WARM-UP
Junt performed by Uwu
Moves: Arm Circles, Side B...

Duration: 31 minutes
Equipment: Hand weight(s), Resistance band
Presenters: Lunar Lu, Maggie Cheng, Reagan Kang, René Vogel, Otto Prodan, Sebastian Jaramillo, Hamza Bkira, Nick Yan

1. WARM-UP
Rhythm Is A Dancer performed by Jungle Crux made famous by Breathe Carolina & Dropgun feat. Kaleena Zan...

Duration: 46 minutes
Equipment: Hand weight(s), Resistance band
Presenters: Nick Yan, Reagan Kang, René Vogel, Maggie Cheng, Otto Prodan, Sebastian Jaramillo, Hamza Bkira, Lunar Lu

1. WARM-UP 45
Whole Heart performed by Hollyfeld made famous by Gryffin & Bipolar Sunshine
Moves: Double-Leg Lift,...

Duration: 15 minutes
Equipment: Hand weight(s)
Presenters: Lunar Lu, Maggie Cheng, René Vogel, Reagan Kang, Hamza Bkira

1. WARM-UP
Rhythm Is A Dancer performed by Jungle Crux made famous by Breathe Carolina & Dropgun feat. Kaleena Zanders
Moves: Alt Single-Leg Lift, Cross Crawl, Oblique & C-Cru...

Duration: 32 minutes
Equipment: None required
Presenters: Grace Laybourn, Jackson Fuafiva Osborne, Hamza Bkira, Maxime Vigeant, Nick Yan, Lisa Osborne

1. WARM-UP
Can't Help It performed by Spring Gang
Moves: Squat, Stand, Bounce OTS, Step Touch, Step Runner Knee, Run F&B Combo

2. CIRCUIT
Luci...

Duration: 44 minutes
Equipment: None required
Presenters: Grace Laybourn, Jackson Fuafiva Osborne, Hamza Bkira, Maxime Vigeant, Lisa Osborne, Terrell Lawrence, Nick Yan

1. WARM-UP
Can't Help It performed by Spring Gang
Moves: Squat, Stand, Bounce OTS, Step Touch, Step Runner Knee, Run F&B Combo...

Duration: 53 minutes
Equipment: None required
Presenters: Grace Laybourn, Jackson Fuafiva Osborne, Lisa Osborne, Nick Yan, Hamza Bkira, Maxime Vigeant, Terrell Lawrence

1. WARM-UP
Can't Help It performed by Spring Gang
Moves: Squat, Stand, Bounce OTS, Step Touch, Step Runner Knee, Run F&B Comb...

Duration: 43 minutes
Equipment: Mat (optional)
Presenters: Charlotte Ranque, House Chaalane, Fraser Beck, René Vogel, Maggie Cheng, Khiran Huston

1. YOGA WARM-UP
Funny Life performed by Mimmi Bangoura
Moves: Mountain Pose, Extended Mountain Pose Sequence, Forward Fold, Flat Back Extend, Twisted...

Duration: 56 minutes
Equipment: Mat (optional)
Presenters: Charlotte Ranque, House Chaalane, Fraser Beck, René Vogel, Maggie Cheng, Khiran Huston

1. TAI CHI WARM-UP
Here With Me performed by Alex Kehm
Moves: Wide Wu Chi, Fold Chest Forward, Figure 8 Arms, Archer, Lunge Combo, 90/90 Lunge

2A. ...

Duration: 35 minutes
Equipment: Mat (optional)
Presenters: Charlotte Ranque, House Chaalane, Fraser Beck, René Vogel, Maggie Cheng

1. YOGA WARM-UP
Funny Life performed by Mimmi Bangoura
Moves: Mountain Pose, Extended Mountain Pose Sequence, Forward Fold, Flat Back Extend, Twisted Lunge Sequenc...

Duration: 34 minutes
Equipment: Mat (optional)
Presenters: House Chaalane, Charlotte Ranque, Fraser Beck, René Vogel, Maggie Cheng

1. SUN SALUTATIONS
You Were Right performed by Daniel Bandiri made famous by Beauvois
Moves: Childs Pose, Down Dog, Sun Salutations Sequence, Kneeling Lunge, Arms S...

Duration: 29 minutes
Equipment: None required
Presenters: Grace Stevens, Kaylah-Blayr Fitzsimons-Nu'u, Meno Thomas, Gandalf Archer Mills, Summer Bradley, Dannielle Lally, Bianca Ikinofo

1. WARM-UP
EZ 4 Me performed by Piedra Cap made famous by Bianca Oblivion & Eliza Legzdina
Moves: Shoulder Pu...