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 ...
Duration: 43 minutes
Equipment: Resistance Band
Presenter: Kelly MacDonald
1. UPPER BODY MOBILITY
As It Swirls performed by Gabrielle Peake
Moves: Shoulder Stretch, Tricep Stretch, Cat, Cow Pose Sequence
2. UPPER BODY MOBILITY
In The Swirling performed by Gabrielle Peake
Moves: Childs Pose, Sh...
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...
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 performed by Returning Youth made famous by Diplo, Sia & The Weeknd
Surely You Know performed by Jessica Brambles made ...
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 ...
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.
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
...
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....
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...
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...
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...
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.
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...
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...
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.
LES MILLS BARRE™ is a low-impact ballet-inspired workout that combines graceful movements with modern music. Choose from 15 to 45-minute workouts to shape and tone postural muscles, build full-body strength and leave you feeling elegant, toned and focused.
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...
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...
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.
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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.
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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.
A fun-loving, insanely addictive dance workout. SH'BAM™ is an ego-free zone – no dance experience is required. In a 30 or 45-minute workout you can move to the latest dance tracks, lift your cardio, improve your coordination, and shake off any stress.
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.
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...
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...
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 is a Les Mills Program Director and Masters Level Neuro-Linguistic Programming Coach who has some insightful goal-setting advice to share. Watch and learn as he explains a few simple secrets to creating goals that will work for you – and how you can set yourself up to smash them!
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.
There are 5 key secrets to long-term health and fitness success. In this short video Rachael and Kaylah-Blayr explain how you can make them work for you.
Discover the world of LES MILLS+ with trainers Rachael, Diana and Ben. In just a few minutes you’ll get a taste of the workouts, tools and support you now have at your fingertips.
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.
Duration: 32 minutes
Equipment: None required
Presenters: Bevan James Eyles, Lisa Osborne, Mandi Hirini
1. WARM-UP
Take You Away performed by Cross Street Station made famous by Norda & Master Blaster feat. Terrace
Moves: Step Touch, Bounce & Run Combo, Backward Stepping Lunge, Lunge Back and H...
Duration: 44 minutes
Equipment: None required
Presenters: Bevan James Eyles, Lisa Osborne, Mandi Hirini
1. WARM-UP
Take You Away performed by Cross Street Station made famous by Norda & Master Blaster feat. Terrace
Moves: Step Touch, Bounce & Run Combo, Backward Stepping Lunge, Lunge Back and H...
Duration: 54 minutes
Equipment: None required
Presenters: Bevan James Eyles, Lisa Osborne
1. WARM-UP
Take You Away performed by Cross Street Station made famous by Norda & Master Blaster feat. Terrace
Moves: Step Touch, Bounce & Run Combo, Backward Stepping Lunge, Lunge Back and Hold Down, Moun...
Duration: 57 minutes
Equipment: Yoga Mat
Presenters: Joash Fahitua, Fraser Beck, Kylie Gates, Khiran Huston
1. TAI CHI WARM-UP
Wanderer performed by No More Nomads made famous by Tails feat. Iris Penning
Moves: Wide Wu Chi, Bow Sequence, Arm Circles, Soft Block, Tai Chi Breath
2A. SUN SALUTATI...
Duration: 48 minutes
Equipment: Yoga Mat
Presenters: Joash Fahitua, Fraser Beck, Kylie Gates, Khiran Huston
1. YOGA WARM-UP
Blink 182 performed by King Pupil made famous by Half an Orange
Moves: Cow Pose to Childs Pose, Down Dog, Kneeling Lunge Twist, Lunge Twist, Forward Fold, Extended Mountai...
Duration: 31 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham, Antoine Sagne, Vili Fifita
1A. UPPER BODY WARM-UP
Hero performed by Decorated Villians made famous by Afrojack & David Guetta
Moves: Combat Stance, Jab, Cross, Jab Cross Combo, Jab with Pivot Step, Squat (Comb...
Duration: 44 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham, Antoine Sagne, Vili Fifita, Natasha Vincent
1A. UPPER BODY WARM-UP
Hero performed by Decorated Villians made famous by Afrojack & David Guetta
Moves: Combat Stance, Jab, Cross, Jab Cross Combo, Jab with Pivot ...
Duration: 53 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham, Antoine Sagne, Vili Fifita, Natasha Vincent
1A. UPPER BODY WARM-UP
Hero performed by Decorated Villians made famous by Afrojack & David Guetta
Moves: Combat Stance, Jab, Cross, Jab Cross Combo, Jab with Pivot ...
Duration: 30 minutes
Equipment: Bench, Weights
Presenters: Lisa Osborne, Martine Matapo-Kolisko, Charlotte Fleetwood-Smith, Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele
1. WARM-UP
Summer's Not Ready performed by Beach Ball Boxers made famous by Flo Rida feat. INNA & Timmy Trumpet
Moves: Up Ta...
Duration: 43 minutes
Equipment: Weights, Resistance Band
Presenters: Corey Baird, Erin Maw, Dan Cohen, Otto Prodan
1. WARM-UP
EXHALE performed by Amelyte made famous by kenzie feat. Sia
Moves: Alt Single-Leg Lift, Alt Single-Leg Lift w. Extension, Oblique Knee Drop, Oblique Knee Drop w. Leg Ext...
Duration: 29 minutes
Equipment: None required
Presenters: Ben Main, Bex Rivera, Natasha Vincent
1. WARM-UP
Getting Tipsy performed by Fox Morrow made famous by The Allergies
Moves: Squat with Heel Raise, High Knee Run, Lateral Shuffle, Skater, Squat Burpee, Pushup, Mountain Climber, High Knee S...
Duration: 34 minutes
Equipment: Weights, Resistance Band
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele, Khiran Huston, Vili Fifita, Natasha Vincent, Martine Matapo-Kolisko, Otto Prodan
1. WARM-UP
Phoenix performed by Heather Geranium made famous by Charlotte Cardin
Moves: Squat Hip...
Duration: 42 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Des Helu, Grace Stevens, Summer Bradley, Cameron Holland
1. WARM-UP
People Happy performed by The Classic Five made famous by KLP & Stace Cadet
Moves: Breath Sequence, Happy People, Step Step Jump Jump, Hip ...
Duration: 21 minutes
Equipment: None required
Presenters: Dannielle Lally, Erin Maw, Winifer Peteli, Bas Hollander
1. Welcome
2. Move
Bad Habits performed by Rosa-Rie made famous by Ed Sheeran
3. Punch
Feel performed by Spiderleg made famous by Delta Heavy, Koven
4. Dance
Down On Your Luck p...
Duration: 22 minutes
Equipment: None required
Presenters: Des Helu, Lucy Helu
1. Welcome Circle
2. Let's Move performed by Jazmine Howard made famous by Hanna Stockzell
3. The Four Seasons performed by Bim Frischenfeldt made famous by Linda Howard/Martin Axelsson
4. Spring Is On Its Way pe...
Duration: 16 minutes
Equipment: None required
Presenters: Dannielle Lally, Erin Maw, Cameron Holland
1. Welcome
2. Punch / Kick
Could This Be Real performed by Phantasie made famous by Sub Focus
3. Dance
Rotate performed by Alignment made famous by Becky G, Burna Boy
4. Core
Look At You perf...
Duration: 23 minutes
Equipment: None required
Presenters: Des Helu, Lucy Helu
1. Welcome Circle
2. The Musicans performed by Jazmine Howard made famous by Hanna Stockzell
3. Superstar performed by Cedra Assaf made famous by Linda Howard
4. The Magic Wardrobe performed by Jazmine Howard made ...
Duration: 23 minutes
Equipment: None required
Presenters: Dannielle Lally, Grace Stevens, Winifer Peteli, Cameron Holland
1. Welcome
Welcome performed by Des & Lucy made famous by Des & Lucy
2. Move
The Dance Song performed by Elin El-Khoury made famous by Elin El-Khoury
3. Move
Do Th...
Duration: 24 minutes
Equipment: None required
Presenters: Dannielle Lally, Grace Stevens, Bas Hollander
1. Welcome
Welcome performed by Des & Lucy made famous by Des & Lucy
2. Move
Spaceship performed by Johan El-Khoury made famous by Johan El-Khoury
3. Move
Robot performed by Johan E...
Duration: 19 minutes
Equipment: None required
Presenters: Dannielle Lally, Cameron Holland, Grace Stevens, Winifer Peteli
1. Welcome
2. Punch
Be Somebody performed by Stardust Dreams made famous by James Vincent McMorrow, Rudimental, The Prototypes
3. Move
Hurricane performed by Storm Chaser...
Duration: 19 minutes
Equipment: None required
Presenters: Dannielle Lally, Grace Stevens, Cameron Holland, Bas Hollander
1. Welcome
2. Move
Hurricane performed by Storm Chaserz made famous by Ofenbach, Ella Henderson
3. Martial Arts
Take Your Time performed by Mackenzie Hollebon made famous b...
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
Discover the world of LES MILLS+ with trainers Rachael, Diana and Ben. In just a few minutes you’ll get a taste of the workouts, tools and support you now have at your fingertips.
There are 5 key secrets to long-term health and fitness success. In this short video Rachael and Kaylah-Blayr explain how you can make them work for you.
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
...
Periodizing your training based on your menstrual cycle can be the smartest way to get the best from your body. Diana Archer Mills and Dr. Jackie Mills explain the benefits of training for your cycle.
A short, safe and simple workout to help new mothers start with post-partum exercise. The movements are easy to learn and effective for getting your body strong again after having a baby. You’ll be lead through nine exercises, for one minute each, with options for a pram or front pack. You’ll do ...
Duration: 55 minutes
Equipment: Bench, Weights, Towel
Presenters: Lisa Osborne, Martine Matapo-Kolisko, Charlotte Fleetwood-Smith, Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele
1. WARM-UP
Summer's Not Ready performed by Beach Ball Boxers made famous by Flo Rida feat. INNA & Timmy Trumpet
Moves...
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.
The second in a series of short, safe and simple post-partum workouts for new mothers. It’s easy to learn the exercises and they are effective at rebuilding your body’s strength post-baby. There are nine moves for you to follow, for one minute each, with options for a pram or front pack. You’ll d...
The third in a series of short, safe and simple post-baby workouts designed for new mothers. Get your body strong again with these effective, easy to learn exercise designed for getting you back into exercise. Follow your instructor through nine moves, for one minute each, with options for a pram...
Two simple techniques to avoid neck and upper back pain while breastfeeding.
Music: Fata Morgana performed by Arli
The best way to get back into your cardio training after giving birth.
Music: Fata Morgana performed by Arli.
How to strengthen your pelvic floor so that you can move and work out safely after childbirth.
Music: River Of Love performed by Navajo Falls made famous by Navajo Falls
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
How to 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: 30 minutes
Equipment: Weights, Resistance Band
Presenters: Otto Prodan, Erin Maw, Dan Cohen, Corey Baird
1. ISOLATION
Never Gonna Give You Up performed by Controversial Creation made famous by RadioClub
Moves: Resisted C-Crunch, C-Crunch, Triple Pulse C-Crunch, Cross Crawl, Hip Bridge...
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...
Duration: 55 minutes
Equipment: Yoga Mat (optional)
Presenters: Joash Fahitua, Fraser Beck, Khiran Huston, Yayoi Matches, Kylie Gates
1. TAI CHI WARM-UP
Good Nights performed by Madd Hunting made famous by Whethan feat. Mascolo
Moves: Wide Wu Chi, Side Bend with Palm Press, Breath Swings in Wid...
Duration: 29 minutes
Equipment: None required
Presenters: Benjamin Siolo, Vili Fifita, Antoine Sagne, Natasha Vincent, Erin Maw, Dan Cohen, Rachael Newsham
1A. UPPER BODY WARM-UP
Ready or Not Here I Come performed by Yung Desert made famous by District 78 feat. Cheesa
Moves: Combat Stance, Jab,...
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.
Nick brings the heat with a new 20-minute workout. This full body sizzler is packed with simple and effective moves that will spark increased strength and endurance.
This video will be on platform until Monday 30 January 2023 09:30 am (NZST)
Tuesday 07:30 am (AEST)
Monday 20:30 pm (BST)
Monday ...
KB brings the heat with a mix of her favorite cardio moves. You’ll get your heart rate up with drop sets, pyramids and pulsing add-on sets. It’s a fun and inclusive workout for everybody!
This video will be on platform until Monday 30 January 2023 09:30 am (NZST)
Tuesday 07:30 am (AEST)
Monday 2...
Bring awareness to your breathing as Kylie guides through this energizing Vinyasa Flow. This short sequence focuses on flowing from one pose to the next, moving your body intentionally with your breath. It will leave you feeling soft yet grounded.
This video will be on platform until Monday 30 J...
Gandalf’s back and he’s cooked up a new dance workout that’s super spicy. This is your chance to try something different, find your hips, and enjoy salsa.
This video will be on platform until Monday 30 January 2023 09:30 am (NZST)
Tuesday 07:30 am (AEST)
Monday 20:30 pm (BST)
Monday 14:30 pm (C...
Duration: 52 minutes
Equipment: None required
Presenters: Benjamin Siolo, Vili Fifita, Antoine Sagne, Natasha Vincent, Erin Maw, Rachael Newsham, Marlon Woods, Dan Cohen
1A. UPPER BODY WARM-UP
Ready or Not Here I Come performed by Yung Desert made famous by District 78 feat. Cheesa
Moves: Comba...
Duration: 30 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Des Helu, Grace Stevens, Summer Bradley, Cameron Holland
1. WARM-UP
People Happy performed by The Classic Five made famous by KLP & Stace Cadet
Moves: Breath Sequence, Happy People, Step Step Jump Jump, Hip ...
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
Duration: 53 minutes
Equipment: None required
Presenters: Bevan James Eyles, Lisa Osborne, Sivi Rabukatoka
1. WARM-UP
Ride With Me performed by Youthgaze made famous by Tungevaag feat. Kid Ink
Moves: Step Touch, Bounce & Run OTS Combo, Squat Knee, Squat Hold Down, Single Pushup and Hold, Plank,...
Duration: 43 minutes
Equipment: Resistance Band, Weights
Presenters: Otto Prodan, Corey Baird, Natasha Vincent, Vili Fifita, Erin Maw
1. WARM-UP 45
Alien performed by The Sourtones made famous by Galantis, Lucas & Steve x ILIRA
Moves: C-Crunch, Oblique Twist, Oblique Knee Drop, Triple Kick, Tri...
Duration: 28 minutes
Equipment: None required
Presenters: Vili Fifita, Erin Maw
1. WARM-UP
Kokaracha performed by Magnofield made famous by Party Pupils x Big Gigantic
Moves: Run OTS, Lateral Shuffle, Burpee, Plank Jack, Pushup, Mountain Climber, Squat Jump, Skater, Burpee Jump
2. LADDER UP
Yo...
Duration: 21 minutes
Equipment: None required
Presenters: Dannielle Lally, Gandalf Archer Mills, Meno Thomas
BIG LIT ENERGY
1. Otra Noche performed by FRE$KO
Moves: Double Punch, Jump, Wide Walk, Tap Heel, Elbow Pull, Big Lit Energy Routine, Hammer Punch
2. DJ Turn It Up performed by Zarkhush...
Duration: 19 minutes
Equipment: None required
Presenters: Lucy Helu, Des Helu
1. Jean The Baker performed by Dave Phaneuf/Jamie Thompson Dave Phaneuf/Jamie Thompson
2. The Flea Market performed by Jazmine Howard
3. Lily The Bravest performed by Elin El-Khoury
4. Power Of Love performed by E...
Duration: 27 minutes
Equipment: None required
Presenters: Lucy Helu, Des Helu
1. Time To Shine (Short Version) performed by Elin El-Khoury
2. My First Day At School performed by Jazmine Howard
3. The School Bus performed by Johan El-Khoury
4. Mrs Order performed by Jazmine Howard
5. Music L...
Duration: 24 minutes
Equipment: None required
Presenters: Kiera Hawkins, Grace Stevens, Cameron Holland, Dannielle Lally
1. Move
BTM The Band performed by Elin El-Khoury/Johan El-Khoury
2. Move
Dancing Wings performed by Dave Phaneuf/Jamie Thompson
3. Jump
Shiatsu performed by Catiso
4. Da...
Duration: 24 minutes
Equipment: None required
Presenters: Dannielle Lally, Tyrese Gungan, Kaylah-Blayr Fitzsimons-Nu'u, Cameron Holland, Grace Stevens
1. Move
Bip Bop performed by Elin El-Khoury
2. Move
The Goal Keeper performed by Elin El-Khoury/Johan El-Khoury
3. Punch/Kick
Stay The Same p...
Duration: 19 minutes
Equipment: None required
Presenters: Cameron Holland, Grace Stevens, Meno Thomas, Dannielle Lally
1. Punch
Dreaming Of You performed by Mackenzie Hollebon
2. Dance
Fallin' (Adrenaline) performed by Clover Club made famous by Why Don't We
3. Jump/Kick
Hallelujah performed ...
Duration: 17 minutes
Equipment: None required
Presenters: Dannielle Lally, Kaylah-Blayr Fitzsimons-Nu'u, Tyrese Gungan, Grace Stevens, Cameron Holland
1. Move
Pretty Shining People performed by Gem Squad Trio made famous by George Ezra
2. Open Hand Martial Arts
I Can't Help That You Let Go pe...
Duration: 17 minutes
Equipment: None required
Presenters: Grace Stevens, Kaylah-Blayr Fitzsimons-Nu'u, Meno Thomas, Dannielle Lally, Cameron Holland
1. Move
On My Way (Remix) performed by Harry Parsons:
2. Punch
Believer performed by James Maybe made famous by Friction
3. Dance
Topaz perform...
Duration: 20 minutes
Equipment: Scarf Box
Presenters: Des Helu, Lucy Helu
1. Exercises in a Circle
Let's Clap performed by Jazmine Howard made famous by Johan El-Khoury
2. Exercises in a Circle
Billy The Clown performed by Elin El-Khoury made famous by Johan El-Khoury
3. Exercises in a Circle
T...
Duration: 27 minutes
Equipment: Scarf Box
Presenters: Des Helu, Lucy Helu
1. Stomp (Short Version) performed by Elin El-Khoury made famous by Johan El-Khoury
2. Helicopter performed by Johan El-Khoury made famous by Johan El-Khoury
3. The Hike performed by Jazmine Howard made famous by Kent Sva...
Duration: 23 minutes
Equipment: Scarf Box
Presenters: Otto Prodan, Jess Gariando, Dannielle Lally, Kaylah-Blayr Fitzsimons-Nu'u, Tyrese Gungan
1. Move
Leloo performed by Johan El-Khoury
2. Move
Happy Dodi Dance performed by Johan El-Khoury
3. Jump
I Get This Feeling made famous by Wai
Moves...
Duration: 22 minutes
Equipment: None required
Presenters: Dannielle Lally, Kaylah-Blayr Fitzsimons-Nu'u, Cameron Holland, Otto Prodan
1. Move
Stomp performed by Johan El-Khoury
2. Move
Wild Wild West performed by Johan El-Khoury
3. Martial Arts
Better Came Along made famous by Siine feat. D...
Duration: 21 minutes
Equipment: None required
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Cameron Holland, Dannielle Lally, Otto Prodan
1. Punch
Hardwired performed by K. Thomas, R. Thomas, Mundell made famous by Kristine
2. Martial Arts
Alive performed by Baskcomb, Etheridge made famous by Mad ...
Duration: 18 minutes
Equipment: None required
Presenters: Tyrese Gungan, Cameron Holland, Jess Gariando, Dannielle Lally
1. Move
Remember performed by Poole, Sones, Thompson, Hill made famous by Divvy Nation
2. Martial Arts
Alive performed by Baskcomb, Etheridge made famous by Mad Dee
3. Danc...
Duration: 17 minutes
Equipment: None required
Presenters: Dannielle Lally, Cameron Holland, Jess Gariando
1. Move
Gecko (Overdrive) performed by Hill, Heldens, Emenike made famous by Look Like Me
2. Punch
Right Way performed by Hollebon made famous by Mackenzie Hollebon
3. Dance
Lady (Hear Me...
Duration: 19 minutes
Equipment: None required
Presenters: Otto Prodan, Tyrese Gungan, Kaylah-Blayr Fitzsimons-Nu'u, Jess Gariando, Dannielle Lally
1. Punch
Somewhere performed by Jackson, Ruawai made famous by Rainbow Stars
2. Dance
Fuego performed by Dziewulski, El-Ghoul, Tebaldi made famous ...
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: ...
Duration: 28 minutes
Equipment: Weights
Presenters: Summer Bradley, Hannah Ellis, Des Helu, Yayoi Matches
1. WARM-UP
Cold Heart performed by Paul Barron made famous by Elton John & Dua Lipa
Moves: Plié, 2nd Position Plié, Lunge, Arabesque Combo, Port de Bras Arms
2. DEEPEN
Tokyo performed by M...
