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
  • CARDIO FITNESS TEST - Workout Plan

    6.26 MB

    Cardio Fitness Test Workout Guide & Information Pack - July 2018

  • Cardio Fitness Test Introduction

    Episode 1

    Cardio Fitness Test Introduction

  • Cardio Fitness Test: Level 1 Moves

    Episode 2

    Cardio Fitness Test: Level 1 Moves

  • Cardio Fitness Test: Level 2 Moves

    Episode 3

    Cardio Fitness Test: Level 2 Moves

  • Cardio Fitness Test: Level 3 Moves

    Episode 4

    Cardio Fitness Test: Level 3 Moves

  • RPM #77 30 min

    Episode 5

    RPM 77
    Duration: 33 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Brent Findlay, Dee Tjoeng, Karen Russell, Joshua Berrier

    1. PACK RIDE
    Hung Up performed by Elephant Queen made famous by SJ & Tritonal feat. Emma Gatsby
    MOVES: Seated Recovery, Ride Easy, Racing
    2. P...

  • BODYATTACK #96 45 min

    Episode 6

    BODYATTACK 96
    Duration: 45 minutes
    Equipment: none required
    Presenter team: Lisa Osborne, Ben Main, Kyle Hubbard, Steve Cluff

    1. WARMUP
    Rise (Like A Thousand Suns) performed by Taylor & The Whales made famous by Tom & James
    MOVES: Stretch/Squat, Run Ots, Bounce, Squat, Backward-Stepping...

  • BODYPUMP #96 55 min

    Episode 7

    BODYPUMP 96
    Duration: 59 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Diana Archer-Mills, Emma Vandenbergh, Alex Veret, Hiroshi Asakawa

    1. WARMUP
    Five More Hours performed by Rescue World made famous by Deorro x Chris Brown
    MOVES: Deadlift, Upright Row...

  • LES MILLS GRIT #20 Cardio

    Episode 8

    LES MILLS GRIT 20 Cardio
    Duration: 30 min
    Equipment: none required
    Presenter team: Tauvaga Siolo, Natasha Vincent

    1. WARMUP
    Recording of Ballmark by Sonoma. Licensed courtesy of Black Lotus Records 2017
    MOVES: Jog OTS, Jog OTS Heel to Butt, High Knee Run, Slow Squat Burpee with Jump, Sq...

  • BODYPUMP #104 Metabolic Blast

    Episode 9

    BODYPUMP 104 Metabolic Blast
    Duration: 34 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Lunar Lu, Marlon Woods

    1. WARMUP
    More Than You Know performed by Charge Back made famous by Axwell/\Ingrosso
    MOVES: Deadlift, Upright Row, De...

  • SH'BAM #30 45 min

    Episode 10

    SH'BAM 30
    Duration: 44 minutes
    Equipment: none required.
    Presenter team: Rachael Newsham

    1. What It Looks Like
    What It Looks Like performed by Paw Paw Poor made famous by Daniel Garrick, Karra
    MOVES: Step Touch, What Dance Looks Like Combo, Stretch Sequence, Starburst Arms & Drag, Reverse...

  • CXWORX #22 30 min

    Episode 11

    CXWORX 22
    Duration: 29 minutes
    Equipment: resistance band, weight plate.
    Presenter team: Corey Baird, Denice Burr, Elin Hellström, Huw Davis.

    1. WARMUP
    SummerThing! performed by The Under Log made famous by Afrojack feat. Mike Taylor
    MOVES: Crunch, Crunch Combo, Crunch & Oblique Twist Com...

  • LES MILLS GRIT #22 Plyo

    Episode 12

    GRIT PLYO 22
    Duration: 30 min
    Equipment: exercise step, weight plate.

    1. WARMUP
    Recording of Infinity Promise by Miles Grey. Licensed courtesy of Black Lotus Records 2017
    MOVES: backward-stepping lunge, scissor lunge, jump lunge on bench, lateral bench jump, frog jump, pushup, burpee with...

  • COMBAT & YOGA #01

    Episode 13

    COMBO: COMBAT & YOGA 01
    Duration: 46 min
    Equipment: none required
    Selected by: Dr Jackie Mills, Kylie Gates

    1A. UPPER BODY WARMUP
    Les Mills recording of Get Ready
    Originally recorded by 2 Unlimited.
    MOVES: Jab, Hook, Weave, Jab Cross.
    1B. LOWER BODY WARMUP
    Les Mills recording of Su...

  • CXWORX #28 30 min

    Episode 14

    CXWORX 28
    Duration: 29 min
    Equipment: resistance band, weight plate.
    Presenter team: Corey Baird, Erin Maw, René Vogel

    1. 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
    Innerbl...

  • RPM #75 Speed

    Episode 15

    RPM 75 Speed
    Duration: 24 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Brent Findlay, Dee Tjeong.

    1. PACK RIDE
    Anywhere performed by Sir Jetsam made famous by Dillon Francis feat. Will Heard
    MOVES: Seated Recovery, Ride Easy, Racing
    2. PACE
    Hole In My Soul perfor...

  • BODYPUMP #103 55 min

    Episode 16

    BODYPUMP 103
    Duration: 55 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Diana Archer Mills, Klavdija Likar, Reagan Kang, Romain Prévédello, Kristin Donnelly

    1. WARMUP
    Places performed by Purple Glory made famous by Martin Solveig feat. Ina Wroldsen
    MO...

  • BODYSTEP #107 55 min

    Episode 17

    BODYSTEP 107
    Duration: 57 minutes
    Equipment: exercise step, weight plates
    Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Amanda Scales

    1. WARMUP
    Into You performed by The Paper Electric made famous by Ariana Grande
    MOVES: Hamstring Curl, March On Top, Repeater Sequenc...

  • STRENGTH & COMBAT #01

    Episode 18

    COMBO: STRENGTH & COMBAT 01
    Duration: 64 mins
    Equipment: barbell, weight plates, bench.
    Selected by: Dr Jackie Mills, Kylie Gates

    1. WARMUP
    Les Mills recording of This Is What You Came For
    Originally recorded by Calvin Harris feat. Rihanna.
    MOVES: Deadlift, Upright Row, Deadrow, Clean...

  • BODYATTACK #99 45 min

    Episode 19

    BODYATTACK 99
    Duration: 46 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Dan Maroun, Giles Bryant, Nikki Schultz, Steven Cluff

    1. WARMUP
    Don't Look Back performed by Sweet Cherries made famous by DJ Gollum
    MOVES: Arm Raise, Chest Stretch, Step Touch, Bounce, Run OTS, Run...

  • BODYPUMP REMIX #05 Pump Classics

    Episode 20

    BODYPUMP REMIX 05 Pump Classics
    Duration: 60 minutes
    Equipment: barbell, weight plates, bench.
    Selected by: Glen Ostergaard

    1. WARMUP
    Not Alone performed by Always Knews made famous by Dane Rumble feat. Jupiter Project
    MOVES: Deadlift, Upright Row, Squat, Lunge, Clean & Press, Overhead Pr...

  • BODYFLOW #73 Flexibility

    Episode 21

    BODYFLOW 73 Flexibility
    Duration: 26 minutes
    Equipment: yoga mat (optional)
    Presenter team: Inge Gnatt, Thiago Meneses, Lucy Helu, Jo Archibald, Sarah Norman

    1. TAI CHI WARMUP
    Sorry performed by The Little Monica Project made famous by Justin Bieber
    MOVES: Tai Chi Body Roll, Tai Chi Body ...

  • BODYCOMBAT #69 Fast & Furious

    Episode 22

    BODYCOMBAT #69 Fast & Furious (Short Workout)
    Duration: 13 minutes
    Equipment: none required
    Selected by: Rachael Newsham, Dan Cohen

    1. 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...

  • LES MILLS GRIT #23 Strength

    Episode 23

    GRIT STRENGTH 23
    Duration: 30 min
    Equipment: bar bell or free weights
    Presenter team: Erin Maw, Desmond Helu, Marcus Wong King

    1. WARMUP
    Recording of Grit Alley by Oporiño. Licensed courtesy of Black Lotus 2018.
    MOVES: backward-stepping lunge with plate, rotation, jump lunge, squat wit...