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
  • BACK TO YOU CHALLENGE.pdf

    1.18 MB

  • BODYATTACK TUTORIAL: Beginner

    Episode 1

    BODYATTACK TUTORIAL: Beginner
    Duration: 30 minutes
    Equipment: none required.
    Selected by: Lisa Osborne

    1. WARMUP
    My Way performed by Sometimes I Lie made famous by Hollywood Hustlers
    MOVES: Bounce, Double Bounce, Run, Step Touch, Side Step Lunge, Tricep Pushup.
    2. MIXED IMPACT
    Stay Up T...

  • BODYATTACK #94 Short

    Episode 2

    BODYATTACK 94 Short
    Duration: 17 min
    Equipment: none required.
    Selected by: Lisa Osborne

    1. 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...

  • BODYFLOW TUTORIAL: Beginner

    Episode 3

    BODYFLOW BEGINNER
    Duration: 30 min
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills

    1.
    Les Mills recording of Breathe
    Originally recorded by Stanton Lanier.
    .
    2.
    Les Mills recording of Roam
    Originally recorded by Theia.
    .
    3.
    Les Mills recording of Love Someb...

  • BODYFLOW Deep Stretch #03

    Episode 4

    BODYFLOW Deep Stretch 03
    Duration: 16 minutes
    Equipment: yoga mat (optional)
    Selected by: Kylie Gates

    1. 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 Seated ...

  • LES MILLS MINDFULNESS Mindfulness of Breathing

    Episode 5

    LES MILLS MINDFULNESS
    Mindfulness of Breath: Mindfulness of Breathing
    14 mins
    Written and spoken by Adam Lazarus

    In this practice, we explore the breath and the role it can play as a continually accessible refuge of calm and presence if we are experiencing stress, anxiety, or struggling to ...

  • BODYCOMBAT TUTORIAL: Beginner

    Episode 6

    BODYCOMBAT BEGINNER
    Duration: 29 minutes
    Equipment: none required
    Selected by: Dan Cohen

    1.
    Les Mills recording of The Beach Revival
    Originally recorded by Sigala feat. John Newman & Nile Rogers.
    2.
    Les Mills recording of Lord Of The Butterflies
    Originally recorded by Dizzee Ras...

  • BODYCOMBAT #72 Short

    Episode 7

    BODYCOMBAT 72 Short
    Duration: 22 minutes
    Equipment: none required
    Presenter Team: Rachael Newsham, Tauvaga Siolo, Erin Maw, Bettina Keller

    1A. 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...

  • CXWORX TUTORIAL: Beginner

    Episode 8

    CXWORX BEGINNER
    Duration: 30 min
    Equipment: resistance band, weight plate.
    Selected by: Dan Cohen

    1.
    Les Mills recording of I Want You To Know
    Originally recorded by Zedd feat. Selena Gomez.
    .
    2.
    Les Mills recording of Hey Baby
    Originally recorded by Diplo, Dimitri Vegas, Like ...

  • CXWORX #23 Short

    Episode 9

    CXWORX 23 Short
    Duration: 14 minutes
    Equipment: resistance band, weight plate
    Presenter team: Dan Cohen, Reagan Kang, Rachael Wilkins

    1. WARMUP
    Don't Be So Hard on Yourself performed by Greyhound Hill made famous by Jess Glynne
    MOVES: Double Leg Lift, Twist Crunch Combo, Bridge, Triple Pu...

  • BODYFLOW #83 Yoga

    Episode 10

    BODYFLOW 83 Yoga
    Duration: 27 minutes
    Equipment: yoga mat (optional)
    Presenters: Corey Baird, Dr Jackie Mills, René Vogel

    1. SUN SALUTATIONS
    Lost In My Boots; History performed by Wand Display; Out Loud made famous by KWAYE; Cosmo's Midnight
    MOVES: Sun Salutation Sequence - Down Dog, Plan...

  • SH'BAM TUTORIAL: Beginner

    Episode 11

    SH'BAM BEGINNER
    Duration: 29 minutes
    Equipment: none required
    Presented by: Rachael Newsham

    1. THAT'S MY GIRL
    That's My Girl performed by Walking Digital Jones made famous by Fifth Harmony
    MOVES: Step Touch, Hip Push Side to Side, Hip Push Front & Back, Hip Circles, Extension & Contractio...

  • SH'BAM #25 Short

    Episode 12

    SH'BAM 25 Short
    Duration: 15 minutes
    Equipment: none required
    Presenter team: Rachael Newsham, Tauvaga Siolo

    1. Dare You
    Dare You performed by Hello Tomorrow made famous by Hardwell feat. Matthew Koma
    MOVES: Arm Sweep, Dare You To Throw Combo, Dare You To Dance Combo, Squat, Hips & Chest
    ...

  • BODYFLOW #78 Short

    Episode 13

    BODYFLOW 78 Short
    Duration: 17 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills

    1. 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 Singl...

  • LES MILLS MINDFULNESS Boxing Thoughts

    Episode 14

    LES MILLS MINDFULNESS
    Working with Thoughts: Boxing Thoughts
    14 mins
    Written and spoken by Adam Lazarus

    In this practice we use our anchors to help us recognise the difference between thoughts and the present moment, and how we can bring more awareness and choice to how we use our attention.

  • BODYATTACK #102 30 min

    Episode 15

    BODYATTACK 102
    Duration: 29 minutes
    Equipment: none required
    Presenters: Lisa Osborne, Romain Prévédello, Bevan James Eyles, George Inwood

    1. WARMUP
    Think About The Way performed by Ben & Sienna made famous by Guéna LG feat. Ice MC
    MOVES: Step Touch, Bounce, Squat to Plank, Tricep Pushup,...

  • LES MILLS BARRE TUTORIAL: Beginner

    Episode 16

    LES MILL BARRE: Beginner Tutorial
    Duration: 16 minutes
    Equipment: none required
    Presented by: Diana Archer Mills

    1.
    Les Mills recording of Talk
    Originally recorded by DJ Snake feat. George Maple.
    MOVES: balletic posture, first position, second position, third position, bras bas, fi...

  • LES MILLS BARRE #02 Short

    Episode 17

    LES MILLS BARRE 02 Short
    Duration: 12 minutes
    Equipment: none required
    Presented by: Diana Archer Mills

    1. WARM
    On Fire performed by Backwater Blues made famous by Raleigh Ritchie & Chris Loco
    MOVES: 2nd Position Plié with 2nd Position Arms, Arabesque Fondu, 2nd Position Plié Pulse with A...

  • HYBRID WORKOUT Beginner #01

    Episode 18

    HYBRID WORKOUT Beginner 01
    Duration: 40 minutes
    Equipment: Yoga Mat (optional)

    1. UPPER BODY WARMUP
    Everybody Stand Up performed by Mega Boost made famous by Bombs Away feat. Luciana
    MOVES: Jab, Cross, Uppercut, Hook
    2. LOWER BODY WARMUP
    Nuclear performed by Monday Alliance made famous b...

  • BODYCOMBAT #78 30 min

    Episode 19

    BODYCOMBAT 78
    Duration: 32 minutes
    Equipment: none required
    Presenting Team: Dan Cohen, Rachael Newsham, Marlon Woods, Erin Maw

    1. LOWER BODY WARMUP
    Fogo performed by Less Jeep made famous by Garmiani feat. Julimar Santos
    MOVES: Hip Roll, Step L & R, Knee to Corner, Front Kick, Side Kick,...

  • CXWORX #34 30 min

    Episode 20

    CXWORX 34
    Duration: 28 minutes
    Equipment: Resistance Band, Weight Plates
    Presenting Team: Kenshin Tani, Corey Baird, Lunar Lu, Dan Cohen, Alex Wang

    1. WARMUP
    A Good Night performed by Name Chain made famous by John Legend & BloodPop
    MOVES: Double Leg Lift, C-Crunch, Cross-Crawl & C-Crunch Combo,...

  • LES MILLS MINDFULNESS Concentration: Ten Counts

    Episode 21

    LES MILLS MINDFULNESS
    Concentration: Ten Counts
    14 mins
    Written and spoken by Adam Lazarus

    In this practice we focus on developing our concentration. By allowing our mind to focus on counting our breaths, we can reduce the natural busyness of the mind, and give it a chance to still and fin...

  • SH'BAM #34 30 min

    Episode 22

    SH'BAM 34
    Duration: 35 minutes
    Equipment: none required
    Presenters: Rachael Newsham, Caley Jäck, Alex Sanchez

    1. FREESTYLE WARMUP
    Dreamer performed by Dazed Of Lisp made famous by Axwell/\Ingrosso
    MOVES: Breathe & Roll, Stretch with Arm-Line Setup, Dreamer Combo, Step Touch
    2. ISOLATIONS...

  • BODYFLOW #82 Flexibility

    Episode 23

    BODYFLOW 82 Flexibility
    Duration: 38 minutes
    Equipment: yoga mat (optional)
    Presenters: Dr Jackie Mills, Diana Archer Mills, Bram Prima Halim, Corey Baird

    1. SUN SALUTATIONS
    Pineapple Skies performed by The Oranges made famous by Miguel
    MOVES: Mountain Pose, Extended Mountain Pose, Forwar...