Duration: 28 minutes
Equipment: Hand weight(s), Resistance band
Presenters: Berti Voigt, Florian Pillin, Kylie Gates, Julia Zimmermann, Bronté Terrell, René Vogel, Mathias Kroeber, Fiona Tamburrini, Julia Scheve, Marco Frey, Luz Lezcano, Sebastian Jaramillo

1. WARM-UP
The Feels performed by Hez...

Duration: 47 minutes
Equipment: Sculpt band, Hand weight(s)
Presenters: Otto Prodan, Geena Pannett, Sarah A Robinson

1. AB PREP
Aletheia performed by Trinacos
Moves: Neutral Spine Set-up, Rock Back, Held Rock Back, Oblique Twist, Triple Pulse Oblique Twist, Glute Bridge, Triple Pulse Glute Brid...

Duration: 43 minutes
Equipment: None required
Presenters: Vili Fifita, Lula Slaughter, House Chaalane, Rachael Newsham, Dan Cohen, Reagan Kang, Marlon Woods

1A. UPPER BODY WARM-UP
So High performed by Max Hades made famous by Blasterjaxx & Le Shuuk feat. Crooked Bangs
Moves: Combat Stance, Jab,...

Duration: 38 minutes
Equipment: Yoga Mat
Presenters: House Chaalane, Bram Prima Halim, Dr Niko Viskari, Maggie Cheng, Fraser Beck, Rebecca Reznicek

1. TAI CHI WARM-UP
Modern Flame performed by Cosmic Diamonds made famous by Emmit Fenn feat. Yuna
Moves: Wide Wu Chi, Chi Ball Weight Shift Sequenc...

Duration: 47 minutes
Equipment: Sculpt band, Hand weight(s), Slider(s)
Presenters: Otto Prodan, Geena Pannett, Sarah A Robinson

1. AB PREP
Aletheia performed by Trinacos
Moves: Neutral Spine Set-up, Rock Back, Held Rock Back, Oblique Twist, Triple Pulse Oblique Twist, Glute Bridge, Triple Puls...

Duration: 32 minutes
Equipment: Yoga mat
Presenters: Jessica Wong, Otto Prodan, Eileen Post, Bram Prima Halim, Berti Voigt, Khiran Huston, Caio Cestari, Trang Le Thu, Elly Nunga, Marika Berninge

1. TAI CHI WARM-UP
Many The Miles performed by Knights Fog made famous by Alan Artin feat. Grace Col...

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

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

Duration: 32 minutes
Equipment: Resistance band, Hand weight(s)
Presenters: Corey Baird, Kenshin Tani, Marika Jingblad, Bronté Terrell, Sebastian Jaramillo

1. WARM-UP 30
Shooting Star performed by The Fabulous Dames made famous by Jazzy
Moves: C-Crunch Combo, Top Half Crunch, Triple Pulse Crunc...

Duration: 57 minutes
Equipment: Barbell, Hand weights, Bench or step
Presenters: Anthony Oxford, Khiran Huston, Kaylah-Blayr Fitzsimons-Nu'u, Glen Ostergaard, Maddalena Boccella, Vili Fifita, Charlotte Ranque, Maxime Vigeant, Nick Yan

1. WARM-UP
Endless Dawn performed by Hallman
Moves: Deadlift...

Duration: 31 minutes
Equipment: Barbell, Hand weight(s)
Presenters: Ben Main, Chin Chen, Bas Hollander, Des Helu

1. WARM-UP
I'm On Ten performed by Nbhd Nick
Moves: Plate Clean Squat Press, Plate Lunge with Front Raise, Pushup Knee Tap, Row + Clean & Press, Squat, Heel Raise, Half Burpee

2. 2...

Duration: 29 minutes
Equipment: Mat (optional)
Presenters: Fraser Beck, Khiran Huston, Kylie Gates, Otto Prodan, Maggie Cheng

1. YOGA WARM-UP
Spritz performed by Ballpoint
Moves: Supine, Leg Extension & Crunch Combo, Roll Up and Down, Waiters Bow, Baby Back Bend, Down Dog, Forward Fold, Extende...

Duration: 34 minutes
Equipment: Step or bench, Hand weight(s)
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Mark Nu'u-Steele, Otto Prodan, Ethan Morrow-Wilson

1. MOBILITY WARM-UP
iLIKE performed by Pittsbau made famous by D'Amico & Valax & TonyLACES
Moves: Shoulder Rotation, Wide Squat, Hip Rotatio...

Duration: 45 minutes
Equipment: Hand weight(s), Resistance band
Presenters: Kaylah-Blayr Fitzsimons-Nu'u, Marlon Woods, Mariana Almeida, Khiran Huston, Vili Fifita

1. WARM-UP
Honest performed by CJ Oliver
Moves: Side Bend, Leg Sweeps, Squat, Knee Lift Combo, Lateral Lunge, O/H Reach Combo, Moun...

Upper Body Hypertrophy
It is important to complete Strength Development #02 before you try this workout.
Join Erin and John for this upper body hypertrophy workout designed to build athletic muscle. You will lift moderately heavy weight (less than in the foundational strength workouts) and aim to...

Duration: 30 minutes
Equipment: None required
Presenters: Ben Main, Eva Dobesova, Patrick Müller, Kenshin Tani, Mai Sato, Natasha Vincent, Billy Aw, Nel Baxter, Yves Van Den Eynden, Lina Michaelis, Ralf Schneider, Levi Farrell

1. WARM-UP
Romper performed by Bambi Haze, Lawd Ito
Moves: Jog OTS,...

Duration: 33 minutes
Equipment: Yoga mat (optional)
Presenters: Berti Voigt, Tarsia Tharun, Jessica Wong, Fraser Beck, Khiran Huston, Eileen Post

1. YOGA WARM-UP
Walking On a Dream performed by Semantix made famous by NEIMY
Moves: Extended Mountain Pose, Baby Back Bend, Forward Fold, Plank Pose...

Duration: 42 minutes
Equipment: None required
Presenters: Lisa Osborne, Ella Bryant, Hamza Benbkira, Suzie Szolosi

1. WARM-UP
Never Be Lonely performed by Season's Come made famous by Jax Jones & Cascada
Moves: Step Touch, Bounce OTS, Single Squat, Plank, Mountain Climber, Run OTS, Side Step Ru...

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

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

Duration: 58 minutes
Equipment: Barbell, Hand weight(s), Step or bench
Presenters: Ben Main, Glen Ostergaard, Levi Farrell, Windy Gao, Jessica Wong, Marlon Woods, Bronté Terrell, Billy Aw, Amy Lu, Lula Slaughter

1. WARM-UP
Fire performed by NIGHTCAP feat. Vicki Vox
Moves: Shoulder Roll, Deadli...

Duration: 47 minutes
Equipment: None required
Presenters: Rachael Newsham, Vili Fifita, Marlon Woods, Meno Thomas, Natasha Vincent, House Chaalane, Lula Slaughter, Ben Dai, Rico Zhang

1A. UPPER BODY WARM-UP
Everybody Work performed by Sportnose made famous by John W
Moves: Front Stance, Uppercu...

Duration: 44 minutes
Equipment: None required
Presenters: Kylie Gates, Summer Bradley, Glen Ostergaard

1. WARM-UP
Don't Leave performed by House Of Say
Moves: Pilates Breath, Hip Bridge, C-Crunch, Oblique Twist, Half Roll Down, Supine Twist

2. ABDOMINAL SERIES 1
Like That performed by Leanard ...

The fifth in a series of six innovative performance-based strength workouts. This workout makes use of a resistance band and a selection of weights (you can use a barbell or hand weights). The LES MILLS SMARTBAR™ and SMARTBAND™ are ideal, and if you have the SMARTSTEP™ bench it will be put to goo...

This third Bend progression is designed to be done in the third week of your mini challenge. Aim to complete it five times.

Duration: 27 minutes
Equipment: Barbell, Step or bench, Hand weight(s)
Presenters: Ben Main, Sami Nieschmidt, Levi Farrell, Sankha Peiris, Erin Maw

1. WARM-UP / AMRAP
Can't Cope With It performed by Enigmanic
Moves: Speed Ladder, Drop Squat, Plank Jack, Double & Single-Leg Hop, Bench Pushup, P...