SHORT WORKOUTS
3 Seasons
Short on time? These workouts will help get you active and moving, even if you only have a few minutes. We've handpicked tracks from your favourite programs to help you maximise your results in limited time.
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22:01Episode 1
BODYATTACK #99 Power & Agility
Episode 1
BODYATTACK 99 Power & Agility
Duration: 22 minutes
Equipment: None required
Presenters: Lisa Osborne, Nikki Schultz, Dr. Dan Maroun, Giles Bryant1. WARMUP
Don't Look Back performed by Sweet Cherries made famous by DJ Gollum
Moves: Run OTS, Lunge, Squat, Tricep Pushup, Arm Raise, Chest Stretch,... -
14:43Episode 2
BODYATTACK #98 Strength & Stretch
Episode 2
BODYATTACK 98 Strength & Stretch
Duration: 15 minutes
Equipment: none required
Presenting Team: Ben Main, Lisa Osborne1. ATHLETIC STRENGTH
Jump & Sweat performed by Garden Party made famous by Garmiani feat. Sanjin
MOVES: Spider Crawl To Plank, Squat, Walk To Plank, Tricep Pushup, Plank, Chest ... -
16:09Episode 3
BODYATTACK #97 Power & Agility
Episode 3
BODYATTACK 97 Power & Agility (Short Workout)
Duration: 16 minutes
Equipment: none required
Selected by: Lisa Osborne1. MIXED IMPACT
Stay Up Till The Mornin' performed by Rachel's Holiday made famous by Will Sparks & Luciana
MOVES: Run Forward & Bounce Combo, Step Curl, Step Curl And Cro... -
14:18Episode 4
BODYATTACK #96 Strength & Stretch
Episode 4
BODYATTACK 96 Strength & Stretch (Short Workout)
Duration: 14 min
Equipment: none required
Selected by: Lisa Osborne.1. ATHLETIC STRENGTH
Tic Tic Tic performed by Tower Of Power made famous by Dada Life feat. Lizzy Hale
MOVES: 2/2 Tricep Pushup, Single Tricep Pushup, Bottom Half Tricep P... -
16:53Episode 5
BODYATTACK #94 Short
Episode 5
BODYATTACK 94 Short
Duration: 17 min
Equipment: none required.
Selected by: Lisa Osborne1. WARMUP
Feel Alive performed by Hot Tamales made famous by Newclaess
MOVES: Stretch Sequence, Bounce, Run, Step Touch, Squat, Side Plank, Tricep Pushup
2. MIXED IMPACT
Focus performed by Supernugg... -
19:52Episode 6
BODYATTACK #91 Short
Episode 6
Duration: 20 min
Equipment: none required.
Presenter team: Lisa Osborne, Bevan James Eyles1. WARMUP
Four Five Seconds performed by The Two Carbons made famous by The Millennials
MOVES: Stretch Sequence, Bounce, Bounce F&B To Corner, Step Touch, Squat, Plank Sequence 1, Plank Sequence 2.
2. MIXE... -
15:51Episode 7
BODYBALANCE Deep Stretch #04
Episode 7
BODYBALANCE Deep Stretch 04
Duration: 15 minutes
Equipment: yoga mat (optional)
Selected by: Dr. Jackie Mills1. HIP OPENERS
Tenderly performed by 36% Synced made famous by Thomas Oliver
MOVES: Seated Hip/Butt Stretch, Extended Swan Pose, Quad Stretch, Happy Baby Pose
2. TWISTS
Nights W... -
18:14Episode 8
BODYBALANCE Deep Stretch #05
Episode 8
BODYBALANCE Deep Stretch #05
Duration: 18 minutes
Equipment: Yoga Mat (optional)
Presenters: Floris Dröes, Lina Blomberg, Bram Prima Halim1. HIP OPENERS
Wild Thoughts performed by D.U.L.L made famous by DJ Khaled feat. Rihanna & Bryson Tiller
I Like Me Better performed by Zilla & Rex made f... -
16:58Episode 9
BODYBALANCE Deep Stretch #03
Episode 9
BODYBALANCE Deep Stretch 03
Duration: 16 minutes
Equipment: yoga mat (optional)
Selected by: Kylie Gates1. HIP OPENERS
Kamikaze; Middle performed by Light Army; Running On Mars made famous by MØ; DJ Snake feat. Bipolar Sunshine
MOVES: Forward Fold, Wide Kneeling Lunge Sequence, Wide Seat... -
17:30Episode 10
BODYBALANCE #78 Short
Episode 10
Duration: 17 minutes
Equipment: yoga mat (optional)
Presenter team: Dr Jackie Mills, Diana Archer Mills1. TAI CHI WARMUP
Say A Prayer For Me performed by Twirl Cherry made famous by RÜFÜS
MOVES: Wide Wu Chi, Tai Chi Arm Swing, Tai Chi Arm Circle, Weight Shift With Single Side Pull, Tai Arm Swin... -
23:39Episode 11
BODYBALANCE #73 Short
Episode 11
Duration: 23 minutes
Equipment: yoga mat (optional)
Presenter team: Inge Gnatt, Thiago Meneses, Lucy Helu, Jo Archibald, Sarah Norman1. TAI CHI WARMUP
Sorry performed by The Little Monica Project made famous by Justin Bieber
MOVES: Tai Chi Body Roll, Tai Chi Body Wrap, Tai Chi Body Roll & Wrap ... -
21:24Episode 12
BODYCOMBAT #72 Short
Episode 12
BODYCOMBAT 72 Short
Duration: 22 minutes
Equipment: none required
Presenter Team: Rachael Newsham, Tauvaga Siolo, Erin Maw, Bettina Keller1A. UPPER BODY WARMUP
Nobody To Love performed by The Other Side Of The Story made famous by Sigma
MOVES: Jab, Bob, Jab/Cross/Jab/Bob Combo, Double Up... -
12:30Episode 13
BODYCOMBAT #69 Fast & Furious
Episode 13
BODYCOMBAT #69 Fast & Furious (Short Workout)
Duration: 13 minutes
Equipment: none required
Selected by: Rachael Newsham, Dan Cohen1. COMBAT 1
I'm Alive performed by Silver Running made famous by Shinedown
MOVES: Jab, Cross, Hook, Karate Punch, Roundhouse Kick
2. MUAY THAI
Testify perf... -
18:04Episode 14
BODYCOMBAT #66 Short
Episode 14
BODYCOMBAT 66 Short
Duration: 18 minutes
Equipment: none required
Presenter Team: Dan Cohen, Rachael Newsham1. UPPER BODY WARMUP
Everybody performed by Loving Me made famous by Justice Crew
MOVES: Hook, Jab, Cross, Uppercut, Shoot
2. LOWER BODY WARMUP
Dibby Dibby Sound performed by Pen... -
13:44Episode 15
BODYCOMBAT Cardio Blast
Episode 15
BODYCOMBAT Cardio Blast (Short Workout)
Release #63 & #64
Duration: 14 min
Equipment: none required
Selected by: Rachael Newsham, Dan Cohen1. COMBAT 1
Release #63
Les Mills recording of Badboi
Originally recorded by Pegboard Nerds.
MOVES: Roundhouse Kick.
2. POWER TRAINING 1
Re... -
17:08Episode 16
BODYPUMP #102 Arm Focus
Episode 16
BODYPUMP 102 Arm Focus (Short Workout)
Duration: 17 minutes
Equipment: barbell, weight plates.
Selected by: Glen Ostergaard1. WARMUP
Used To Have It All performed by Susan Tea made famous by Fais & Afrojack
MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Plat... -
20:46Episode 17
BODYPUMP #100 Upper Body Focus Standing
Episode 17
BODYPUMP 100 Upper Body Focus Standing (Short Workout)
Duration: 21 minutes
Equipment: barbell, weight plates.
Presenter team: Glen Ostergaard1. WARMUP
This is What You Came For performed by Renee In Red made famous by Calvin Harris feat. Rihanna
MOVES: Deadlift, Upright Row, Deadrow, Cl... -
20:08Episode 18
BODYPUMP #99 Leg Focus
Episode 18
BODYPUMP 99 Leg Focus (Short Workout)
Duration: 20 minutes
Equipment: barbell, weight plates
Selected by: Glen Ostergaard1. WARMUP
Mad World performed by Morning Sweaters made famous by Hardwell feat. Jake Reese
MOVES: Deadlift, Upright Row, Clean & Press, Power Press, Squat, Lunge.
2. ... -
23:38Episode 19
BODYPUMP #98 Short
Episode 19
BODYPUMP 98 Short
Duration: 23 minutes
Equipment: barbell, weight plates, bench
Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Reagan Kang1. WARMUP
Strong Ones performed by Above The Ground made famous by Armin van Buuren feat. Cimo Frankel
MOVES: Deadlift, Upright Row, Clean & ... -
17:22Episode 20
BODYPUMP #90 Short
Episode 20
BODYPUMP 90 Short
Duration: 18 minutes
Equipment: barbell, weight plates, bench
Presenters: Susan Renata, Niamh McGuirk, Eduard Zalar1. WARMUP
You Make Me performed by Acorn Earl made famous by Avicii
MOVES: Upright Row, Deadlift, Deadrow, Triple Deadrow, Clean & Press, Squat, Lunge
2.... -
12:51Episode 21
BODYSTEP #108 Athletic Blast
Episode 21
BODYSTEP 108 Athletic Blast (Short Workout)
Duration: 13 minutes
Equipment: exercise step, weight plates
Selected by: Mark Nu’u-Steele, Wendy Elphinstone, Charlotte Fleetwood-Smith, Stephanie Beck Johnson1. ATHLETIC
Running; Emperor's New Clothes performed by Holding Up The Universe; Dif... -
14:44Episode 22
BODYSTEP #105 Short
Episode 22
Duration: 14 minutes
Equipment: exercise step, weight plates
Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith1. WARMUP
My House performed by Songs Of A Fool made famous by Flo Rida
MOVES: Hamstring Curl, Step Touch, Step Curl, March Forward & Back, Walk Around Sequence, Repeat... -
20:45Episode 23
BODYSTEP #102 Short
Episode 23
BODYSTEP 102 Short
Duration: 20 minutes
Equipment: exercise step, weight plates
Presenter team: Mark Nu’u, Lisa Osborne, Susan Renata, Anneke Pinker, Charlotte Fleetwood-Smith1. WARMUP
Time Of Our Lives performed by Borderline King made famous by Pitbull feat. Neyo
MOVES: Bounce, Hamstri... -
16:00Episode 24
LES MILLS CORE #28 Ab Blast
Episode 24
(formerly called CXWORX)
Duration: 16 minutes
Equipment: Weight Plate (optional)
Presenter: Corey Baird1. WARMUP
Chameleon performed by Rhododenron Valley made famous by Pnau
MOVES: Double Leg Lift, Crunch, Cross Crawl, Double Pulse Cross Crawl
2. CORE STRENGTH 1
Innerbloom performed by The Hip...