WORKOUT PLANS - LEAVING PLATFORM SOON

WORKOUT PLANS - LEAVING PLATFORM SOON

16 Seasons

We have a series of exciting and challenging workout plans just released to suit all fitness levels and requirements, so these older plans will be removed from LES MILLS On Demand on 20 December 2019.

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WORKOUT PLANS - LEAVING PLATFORM SOON
  • #CYCLESEPTEMBER - Workout Plan

    595 KB

    Cycle September Workout Guide & Information Pack - September 2018

  • LES MILLS BARRE #B 30 min

    Episode 1

    LES MILLS BARRE B
    Duration: 31 mins
    Equipment: Light hand weights or dumbbells
    Presented by: Caley Jäck

    1. WARMUP
    Show Me Love performed by Wanderlust made famous by Hundred Waters
    2. MOVEMENT
    Ain't No Sunshine performed by Black White Colour made famous by Bill Withers
    3. CONDITIONING ...

  • BODYSTEP #109 Athletic

    Episode 2

    BODYSTEP 109 Athletic
    Duration: 47 minutes
    Equipment: exercise step, weight plate
    Selected by: Lisa Osborne, Mark Nu’u-Steele, Ziya Burke, Charlotte Fleetwood-Smith, Giles Bryant

    1. Warmup
    I Don’t Wanna Live Forever performed by Two Crane Shadow made famous by Zayn & Taylor Swift
    MOVES: S...

  • BODYPUMP REMIX #01 Pump Pop Party

    Episode 3

    BODYPUMP REMIX 01 Pump Pop Party
    Duration: 58 minutes
    Equipment: barbell, weight plates, bench.
    Selected by: Glen Ostergaard

    1. WARMUP
    This is What You Came For performed by Renee In Red made famous by Calvin Harris feat. Rihanna
    MOVES: Deadlift, Upright Row, Deadrow, Clean & Press, Power...

  • RPM REMIX #02 Breakaway Beats

    Episode 4

    RPM REMIX 02 Breakaway Beats
    Duration: 47 minutes
    Equipment: stationary bike.
    Selected by: Glen Ostergaard

    1. PACK RIDE
    Just Say Yes performed by The Focusing Kickoff made famous by Snow Patrol
    2. PACE
    Take Me Home performed by The Uncut Job made famous by Cash Cash feat. Bebe Rexha
    3....

  • BODYFLOW #76 Flexibility

    Episode 5

    BODYFLOW 76 Flexibility
    Duration: 41 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills, Kylie Gates, Corey Baird, Laura Birchenough

    1. TAI CHI WARMUP
    We Don't Talk Anymore performed by Anatomy Of A Saint made famous by Charlie Puth feat. Selena Gome...

  • CXWORX #30 Ab Blast

    Episode 6

    CXWORX 30 Ab Blast
    Duration: 15 min
    Equipment: resistance band, weight plate.
    Presenter team: Dan Cohen, René Vogel, Elin Hellström

    1. WARMUP
    Instruction performed by Cold Dynamite made famous by Jax Jones feat. Demi Lovato & Stefflon Don
    MOVES: Crunch, C-crunch, Cross crawl, Cross Crawl ...

  • BODYCOMBAT Extreme Cardio #02

    Episode 7

    BODYCOMBAT Extreme Cardio #02
    (formerly called BODYCOMBAT EXTREME CARDIO REMIX 05)
    Duration: 43 minutes
    Equipment: none required
    Selected by: Rachael Newsham, Dan Cohen

    1A. UPPER BODY WARMUP
    Give Me Your Love performed by The Beach Revival made famous by Sigala feat. John Newman & Nile Ro...

  • STRENGTH & CYCLE #01

    Episode 8

    COMBO: STRENGTH & CYCLE 01
    Duration: 45 min
    Equipment: barbell, weight plates, bench, stationary bike
    Selected by: Dr Jackie Mills, Kylie Gates

    1. WARMUP
    Les Mills recording of Break Fre
    Originally recorded by Ariana Grande feat. Zedd.
    MOVES: Shoulder Roll, Deadlift, Upright Row, Upri...

  • LES MILLS GRIT #18 Cardio

    Episode 9

    GRIT CARDIO 18
    Duration: 30 min
    Equipment: none required
    Presenter team: Erin Maw, Tauvaga Siolo

    1. WARMUP
    Recording of Vibess by Yagger. Licensed courtesy of Black Lotus Records 2016
    MOVES: Jog OTS, Run OTS, Heel to Butt, Shuffle, Tap, Squat Burpee, High Knee Run, Run Forward, Squat Jum...

  • SH'BAM #31 30 min

    Episode 10

    SH'BAM 31
    Duration: 32 minutes
    Equipment: none required.
    Presenter team: Rachael Newsham, Caley Jäck, Alex Sanchez, Dorotka Baburin, Remi Brouns, Nuno De Brito

    1. P.Y.T (Pretty Young Thing); In Your Arms Tonight
    P.Y.T (Pretty Young Thing); In Your Arms Tonight performed by The Try Outs; Jo...

  • BODYFLOW #80 Flexibility

    Episode 11

    BODYFLOW 80 Flexibility
    Duration: 36 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills, Jan Roggenveen, Floris Dröes, Bram Prima Halim, Lina Blomberg

    1. SUN SALUTATIONS
    Anyone performed by Why So Many made famous by Mt Eden & Father Dude
    MOVES: Mou...

  • STRENGTH & YOGA #01

    Episode 12

    STRENGTH & YOGA 01
    Duration: 42 minutes
    Equipment: barbell, weight plates, bench & yoga mat (optional)
    Selected by: Dr Jackie Mills, Kylie Gates

    1. WARMUP
    Outside performed by Fractional Indifferent made famous by Calvin Harris feat. Ellie Goulding
    MOVES: Deadlift, Upright Row, Upright Ro...

  • BODYATTACK #100 45 min

    Episode 13

    BODYATTACK 100
    Duration: 47 minutes
    Equipment: none required.
    Presenter team: BODYATTACK Presenting Team

    1. WARMUP
    Don't Leave Me This Way performed by Sweat Shop Boys made famous by Bakermat
    MOVES: Step Touch, Bounce, Run Ots, Run & Bounce Combo, Squat Deadlift & Pushup Combo, Tricep Pus...

  • BODYFLOW Hip Openers #01

    Episode 14

    BODYFLOW HIP OPENERS 01
    Duration: 20 min
    Equipment: yoga mat (optional)
    Selected by: Dr Jackie Mills

    1. SUN SALUTATIONS
    Release #70
    Les Mills recording of Follow the Sun
    Originally recorded by Xavier Rudd.
    MOVES: Extended Mountain Pose, Forward Fold, Flat Back Extend, Lunge, Down Do...

  • BODYSTEP #99 30 min

    Episode 15

    BODYSTEP 99
    Duration: 31 minutes
    Equipment: exercise step, weight plate
    Presenter team: Mark Nu’u, Lisa Osborne, Sarah Robinson, Susan Renata, Chris Hutton, Elena Fernandez Perez, Karima El Mehdaoui

    1. WARMUP
    Am I Wrong performed by Belated Commander made famous by Nico & Vinz
    MOVES: Doub...

  • BODYPUMP #105 Upper Body

    Episode 16

    BODYPUMP 105 Upper Body
    Duration: 39 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Diana Archer Mills, René Vogel, Ana Domingos, Denice Burr, Mathilda Björck, Marcus Benson-Day, Dave Kyle, Christophe Guarnaccia

    1. WARMUP
    All Stars performed by Penny Arc...

  • LES MILLS GRIT #21A Athletic Cardio Focus

    Episode 17

    LES MILLS GRIT 21A Athletic Cardio Focus
    Duration: 22 min
    Equipment: free weights, workoutbench
    Selected by: Erin Maw

    1. CARDIO WARMUP
    Recording of Swift Thief by Bounce Trumpet. Licensed courtesy of Black Lotus 2017.
    MOVES: jog OTS, heels up, high knee run, squat burpee jump, pushup, fro...

  • RPM #76 45 min

    Episode 18

    RPM 76
    Duration: 46 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Dee Tjeong, Brent Findlay

    1. PACK RIDE
    Falling performed by Mad Grahams made famous by Alesso
    MOVES: Base Resistance, Seated Recovery, Seated Recovery, Racing
    2. PACE
    Broken performed by The Bee Saw...

  • CYCLE & YOGA #04

    Episode 19

    COMBO: CYCLE & YOGA 04
    Duration: 63 min
    Equipment: stationary bike, yoga mat (optional).
    Selected by: Dr Jackie Mills, Kylie Gates

    1. PACK RIDE
    The Sound performed by The Heart Goes Last made famous by The 1975
    2. HILLS
    In Colour performed by The Recorded Order made famous by Shapeshifte...

  • BODYFLOW #72 55 min

    Episode 20

    BODYFLOW 72
    Duration: 58 minutes
    Equipment: yoga mat (optional).
    Presenter team: Dr Jackie Mills, Diana Archer Mills.

    1. TAI CHI WARMUP
    Yellow Flicker Beat performed by Steel One Sway made famous by Lorde
    MOVES: Forward Fold, Extended Mountain Pose, Tai Chi Scoop and Press Hands
    2. SUN S...

  • BODYSTEP #111 30 min

    Episode 21

    BODYSTEP 111
    Duration: 30 minutes
    Equipment: exercise step, weight plate.
    Presenter team: Mark Nu’u-Steele, Lisa Osborne, Lotte Wijnen, Robert Van Dieën, Ben Grant, Tor Andersen

    1. WARMUP
    There's Nothing Holdin' Me Back performed by Scare City Triggers made famous by Shawn Mendes
    MOVES: B...

  • SH'BAM #22 45 min

    Episode 22

    SH'BAM 22
    Duration: 45 minutes
    Equipment: none required.
    Presenter team: Rachael Newsham, Tauvaga Siolo.

    1. That's What I Like
    That's What I Like performed by Empty Face made famous by Flo Rida feat. Fitz
    MOVES: Walk & Step Touch Combo, Single Back Tap.
    2. Whoomp (Supadupafly)
    Whoomp (S...