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, Weights (optional)
Presenters: Kylie Gates, Otto Prodan, Corey Baird

1. WARM-UP
Run performed by The Jones made famous by Tiggs Da Author feat. Lady Leshurr
Moves: Double Leg Lift, Alt Single Leg Extension, Triple Pulse Crunch, Single Leg Lift, Bridge, Oblique Leg Drop, Oblique Double Leg Drop, Oblique Single Leg Drop, Single Leg Heel Tap

2. CORE STRENGTH 1
Ritual performed by Gore Core made famous by Tiësto, Jonas Blue & Rita Ora
Moves: Hover Arm Sequence, Firefly, Side Hover, Pike Pulse, Extended Crunch Sequence, Hover Arm & Leg Sequence

3. STANDING STRENGTH 1
Wish You Well performed by Candy Candy! made famous by Sigala & Becky Hill
Moves: Resisted Rainbow, Zig Zag Woodchop Combo, Halo with Side Squat

4. STANDING STRENGTH 2
Drop That Low (When I Dip) performed by Rock Operator made famous by Tujamo
Moves: Deadlift, Single Leg Squat, Overhead Press, Triple Pulse Deadlift, Squat & Leg Circle

5. CORE STRENGTH 2
Falling In Love (SOS) performed by Plenty Lands made famous by Dannic feat. Polina Griffith
Moves: Side Hover with Hip Lift, Plate Press, Pulse, Oblique Leg Drop, Cross Crawl

6. CORE STRENGTH 3
Hey Ya! performed by Cake Liquid made famous by Outkast
Moves: Pushup, Tripod Pushup, Back Extension, Flutter Kick, Kneeling Cobra