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

  • RPM TUTORIAL: Beginner

    Episode 1

    RPM TUTORIAL: Beginner
    Duration: 22 minutes
    Equipment: stationary bike
    Presenter: Glen Ostergaard

    1. SETUP
    2. PACK RIDE
    Anywhere performed by Dillon Francis feat. Will Heard
    MOVES: Position - Cycle Set & Ride Easy, Resistance, Pace, Racing Resistance, Pace - On The Beat, Seated Recovery
    ...

  • RPM #67 Short

    Episode 2

    RPM 67 Short
    Duration: 20 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Dan McDonogh, Lee Smith, Sarah Ostergaard

    1. PACK RIDE
    I Lived performed by Escaping And The Pulp made famous by OneRepublic
    MOVES: Seated Recovery, Ride Easy, Racing
    2. PACE
    Surrender perform...

  • BODYPUMP TUTORIAL: Beginner

    Episode 3

    BODYPUMP TUTORIAL: BEGINNER
    Duration: 25 min
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard

    1. WARMUP
    Les Mills recording of Run Wild
    Originally recorded by Hardwell feat. Jake Reese.
    MOVES: Deadlift, Upright Row, Deadrow, Triple Wide Deadrow, Clean & Press,...

  • BODYPUMP #98 Short

    Episode 4

    BODYPUMP 98 Short
    Duration: 23 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Reagan Kang

    1. WARMUP
    Strong Ones performed by Above The Ground made famous by Armin van Buuren feat. Cimo Frankel
    MOVES: Deadlift, Upright Row, Clean & ...

  • 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 TUTORIAL: Beginner

    Episode 10

    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 11

    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 ...

  • BODYATTACK TUTORIAL: Beginner

    Episode 12

    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 #102 30 min

    Episode 13

    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 14

    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 15

    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...

  • LES MILLS MINDFULNESS Boxing Thoughts

    Episode 16

    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.

  • BODYFLOW #78 Short

    Episode 17

    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...

  • CXWORX #34 30 min

    Episode 18

    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,...

  • BODYSTEP TUTORIAL: Beginner

    Episode 19

    BODYSTEP BEGINNER
    Duration: 30 min
    Equipment: exercise step, weight plate
    Selected by: Mark Nu’u

    1. STEP WARMUP
    Release #108
    Les Mills recording of Emperor's New Clothes
    Originally recorded by Panic At The Disco.
    .
    2. STEP ORIENTATION
    Release #108
    Les Mills recording of That's...

  • BODYSTEP #105 Short

    Episode 20

    BODYSTEP 105 Short
    Duration: 14 minutes
    Equipment: exercise step, weight plates
    Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Romain Prévédello

    1. WARMUP
    My House performed by Songs Of A Fool made famous by Flo Rida
    MOVES: Hamstring Curl, Step Touch, Step Curl, March...

  • THE TRIP #16

    Episode 21

    THE TRIP #16
    Duration: 39 minutes
    Equipment: Stationary Bike
    Presenter: Khiran Huston

    1.
    Superfly performed by Choice Motion made famous by Curtis Mayfield
    2.
    Paint performed by Ways Of Time made famous by Anderson .Paak
    3.
    Move On Up performed by Money Aquarian made famous by Curti...

  • SH'BAM TUTORIAL: Beginner

    Episode 22

    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 23

    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
    ...