LES MILLS GRIT 44 GRIT44ChoreographyNotes Row en App Print

LES MILLS GRIT 44
GRIT STRENGTH
MUSIC AND CREDITS
01. WARM-UP
02. DROPSET 1
03. DROPSET 2
04. GIANT SETS
05. REVERSE DROPSET 1
07. 60 SECOND CHALLENGE
08. CORE CHALLENGE
Les Mills’ instructor resources are unique, valuable resources provided to you as a Les Mills’ certified instructor to enable you to learn each new release and
teach it in Les Mills’ licensed clubs only. Do not share these resources. Copying, uploading or sharing files on the internet or selling Les Mills’ instructor
resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be
serious consequences for you personally including legal action and the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is
much appreciated.
LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44
GRIT CARDIO
MUSIC AND CREDITS
01. WARM-UP
02. DROPSET 1
03. DROPSET 2
04. GIANT SETS
08. CORE CHALLENGE
GRIT ATHLETIC
MUSIC AND CREDITS
03. DROPSET 2
04. GIANT SETS
DECLARATION OF INTENT
Les Mills’ instructor resources are unique, valuable resources provided to you as a Les Mills’ certified instructor to enable you to learn each new release and
teach it in Les Mills’ licensed clubs only. Do not share these resources. Copying, uploading or sharing files on the internet or selling Les Mills’ instructor
resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be
serious consequences for you personally including legal action and the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is
much appreciated.

GRIT STRENGTH MUSIC
Loyal (3:10) Lights (0:57)
01. ODESZA
Courtesy of Ninja Tune Ltd.
OUTRO INF
Courtesy of Les Mills Music Licensing Ltd.
Written by: Mills, Knight Written by: Tyson
Got Real (2:46)

02. Splasher!
Courtesy of Epidemic Sound.
Written by: Unknown
Monologue (2:56)
03. Splasher!
Written by: Unknown
Icaro (2:11)
04. TIBASKO
2022 Another Rhythm.
Written by: Petalcorin, Bowden
Shimmer (2:09)
Oski
2021 Quality Goods Records.
Written by: Gomez
Drum (2:11)
Core To Core
2023 Les Mills Music Licensing Ltd.
Written by: Avila, Pearn, Gray, McKeon Jr., Valentin
Majesty (2:14)
Apashe feat. Wasiu
2018 Kannibalen Records.
Written by: De Buck, Wasiu, Herry
Clubs (2:59)
05. His Majesty Andre
2011 Cheap Thrills Records.
Written by: Baietti
Selection (3:00)
06. NO SIGNE
2022 HEXAGON.
Written by: Kuron
Lost (1:35)
07. Diadem
Written by: Mkhitaryan
Levelled Up (2:33)
08. JIM JUNK
Written by: Nasir

GRIT STRENGTH PRESENTERS
Erin Maw (New Zealand) is the Program Director/
Trainer/Presenter for LES MILLS GRIT™, a Les
Mills Ambassador for BODYCOMBAT™, LES
MILLS TONE™ and LES MILLS CORE™ and
Creative for LES MILLS CEREMONY™, LES
MILLS STRENGTH DEVELOPMENT™, and LES
MILLS SHAPES™ and a Creative Consultant for
LES MILLS CONQUER™. She is a Marketing
Coordinator at Les Mills International in Auckland.
Levi Farrell (New Zealand) is a LES MILLS GRIT
Presenter and a BODYPUMP™, BODYCOMBAT,
LES MILLS CEREMONY, LES MILLS SHAPES and
LES MILLS STRENGTH DEVELOPMENT Instructor.
He is based in Auckland and works as a litigation
lawyer.
L-R: Levi Farrell, Erin Maw, Ben Main, Bex Rivera, Ben Main (New Zealand) is a LES MILLS GRIT,
Jackson Fuafiva Osbourne BODYPUMP and BODYATTACK™ Trainer and
is also a Les Mills Ambassador for all three
programs. He is a Creative Consultant at Les Mills
LES MILLS GRIT Strength 44 is here and it’s a International and he lives in Auckland.
Dropset party with MASSIVE Giant Sets smack
bang in the middle! Just when you think you’re Bex Rivera (Brazil) is a LES MILLS GRIT Presenter/
done there’s a 60 second challenge to make Instructor and a LES MILLS SPRINT™ and
sure you’ve maxed out. The mix of barbell and CONQUER Instructor. She lives in Auckland.
bodyweight allows for a true Strength workout Thanks to Jackson Fuafiva Osborne
with some spicy heart rate peaks to bring amazing
results.
We cant wait for you to launch GRIT 44 with your CREDITS
Teams. Have an amazing workout!
Creative Lead – Erin Maw
Creative Team – Erin Maw, Ben Main,
Erin and the LES MILLS GRIT team
Les Mills Jnr.
Chief Creative Officer – Dr. Jackie Mills
CLASS SET-UP
Technical Consultants – Bryce Hastings and
Moderate to heavy barbell and two free weight
plates of the same size. Anyone new to LES MILLS Rob Lee
GRIT should use light weights. Program Coach – Ben Main
Aim to be super inclusive and inviting. Welcome Production Coordinator – Sophie Anderson
anyone new to the class and explain the workout
and expectations. Always tell members at the
start of the class that this workout is for them and
they can dial up or down – whatever they need
to. The bar can be switched out for the plate or
body weight at any time. A great mindset to get
into at the start of each workout is to remember
to teach to the whole team so everyone can feel
successful.
MIX and MATCH

For maximum member experience and format
consistency, GRIT Strength and GRIT Cardio have
not been designed to be combined. The only
combination should include the format to make
GRIT Athletic.
RELEASE FEEDBACK
Tell us what you think of this release.
Visit lesmills.com/release-feedback

01. WARM-UP
TRACK FOCUS: Get your members excited and ‘in the zone’ to HIIT some serious training.
Exercise
0:30 Deadlift + High Pull
0:30 Squat Heel Raise
0:30 Barbell Backward-Stepping Lunge
0:30 Narrow Row x1, Clean & Press x1
0:30 Burpee Pushup – progress to Jump
0:30 Squat Jump
Recovery

01. LOYAL 3:10mins
CONNECTION BARBELL NARROW ROW
• Tip forward from hips
It’s time to get the heart rate up, the body warm
and drag us into the workout. Use short and sharp • Bar to knee height
Layer 1 cues to ensure everyone has confidence • Pull bar to belly
moving with the barbell. • Abs braced
• Chest lifted
COACHING TIP
The Warm-up is all about connection. Coach
BARBELL CLEAN & PRESS
to all the quadrants in the room and make sure
everyone gets a little bit of your time. A smile, a • Lead with elbows
shoutout or a nod is all it needs to let your team • Clean bar to collarbones
know you’ve got them for the next 30 minutes! • Keep bar close to body
• Hips drop back to catch
TECHNIQUE • Brace abs to press bar over head
DEADLIFT • Elbows slightly forward of face in Press
• Hinge forward from hips • Catch at collarbones then return to thighs
• Bar to knees
• Back long and straight BURPEE PUSHUP
• Abs braced, chest lifted • Squat, jump back to Plank position
• Knees out over toes, chest lifted in Squat
HIGH PULL • Brace abs in Plank
• Pull bar to lower chest • Push up chest to elbow height
• Lead with elbows • Jump back to Squat, stand up
• Hips drive up • Add Jump
• Bar close to body • Soft knee landing
• Chest lifted  OPTION: DROP TO KNEES
SQUAT HEEL RAISE SQUAT JUMP

• Bar onto meaty part of upper back • Hips back and down into Squat then jump
• Feet just outside hip width • Soft knee landing
• Hips back and down • Abs braced, chest lifted
• Knees out over toes over toes
• Butt to 90 degrees
• Squeeze glutes coming out of Squat and lift
heels off floor
• Chest lifted
• Abs braced
• Elbows under bar
BARBELL BACKWARD-STEPPING LUNGE

• Barbell on meaty part of back
• Alternate Backward-Stepping Lunge
• Long step back
• Front thigh parallel to floor
• Front knee out over toes
• Chest lifted
• Abs braced

02. DROPSET 1
TRACK SET-UP: Dropset 1: 45 / 35 / 25 seconds. First 45 seconds in a 3-move combo, over the working
block we drop moves and time.
TRACK FOCUS: Aim to hit each working block with as much strength and power as possible. During the
sets, we decrease complexity to dial up intensity.
Exercise
0:20 Track Set-up
SET 1
0:45 Full Combo:
Row + High Pull + Clean Squat Press
0:15 Recovery
SET 2
0:35 Row + Clean Squat Press
0:15 Recovery
SET 3
0:25 Clean Squat Press
0:05 Outro

02. GOT REAL 2:46mins
COACHING TIP CLEAN SQUAT PRESS
• Lead with elbows
Introduce the Dropset, letting the team know that
the time drops every round. You have 20 seconds • Clean bar to collarbones
to get a clear demonstration of the full combo. • Keep bar close to body
This sets people up to go hard from Set 1. • Front Squat
• Hips back and down to 90 degrees
CONNECTION • Knees out over toes
Sets 2 and 3 are simple to set-up as everyone has
• Chest lifted, abs braced
already seen the moves. Now you can connect
with your team and see what they need. Coaching • Press bar over head
what you see in front of you is an awesome way to • Elbows slightly forward of face in Press
authentically connect with your team. • Catch at collarbones then return to thighs
DRIVE Layer 2: Squeeze the glutes from the bottom of

the Squat to drive the bar over head
The key is to go hard in each round. Remind the
team that each set is shorter; this allows them
to push the reps out and maintain intensity
throughout the whole track.
HIIT SCIENCE
All of these exercises provide the opportunity
to improve our vertical drive. Integrating our
leg, core, and arm muscles to drive resistance
up against gravity is a great way to improve
functional, athletic strength.
TECHNIQUE
BARBELL ROW
• Bar to knee height
• Pull bar to belly
• Abs braced
• Chest lifted
Layer 2: Squeezing the shoulder blades together
ensures maximum work in the back
HIGH PULL
• Pull bar to lower chest
• Hips drive up
• Bar close to body
• Chest lifted
Layer 2: Drive the hips up to make the bar fly

03. DROPSET 2
TRACK SET-UP: Dropset 2: Same formula, new moves. 45 / 35 / 25 seconds. First 45 seconds in a
3-move combo; over the working block we drop moves and time.
TRACK FOCUS: Aim to hit each working block with as much strength and power as possible. During the
sets we decrease complexity to dial up intensity.
Exercise
0:30 Track Set-up
SET 1
0:45 Full Combo:
Switch Climber R&L + Pushup x1 + Squat Jump x1
0:15 Recovery
SET 2
0:35 Switch Climber R&L + Squat Jump x1
0:20 Recovery
SET 3
0:25 Burpee Jump
0:05 Outro

03. MONOLOGUE 2:56mins
COACHING TIP PUSHUP
• Hands just outside shoulder width
The team is familiar with the format, giving you
more time to give a great demonstration of the • Back long and straight
full combo. Coach a strong core and hip position • Abs braced
for the floor work and a soft knee landing in the • Drop chest to elbow height
Jump. This will allow efficient training.
 OPTION: DROP TO KNEES
CONNECTION Layer 2: Think tight core unit in the Pushup. This

will reduce energy links and improve full body
Connection is a little more difficult when working strength
on the floor with our heads down. When you are
floor-coaching spend enough time to make eye
contact and a meaningful connection. This will SQUAT JUMP
keep your team coming back every week! • Hips back and down into squat then jump
• Soft knee landing
DRIVE • Abs braced, chest lifted
It’s a 25-second sprint to the finish line! Now is  OPTION: NO JUMP
a great time to talk about the benefits of HIIT. Layer 2: Drive out of the bottom of the jump to
Driving the heart rate high in the Burpee will push fire up the whole lower body!
everyone’s fitness levels and leave them feeling
awesome!
BURPEE JUMP
HIIT SCIENCE • Squat, jump feet back to Plank position,
jump back to Squat, jump up
The secret of HIIT training is driving intensity
above 85% of Heart Rate Max. Les Mills research • Feet outside hip width
shows that short bursts of this intensity in two • Butt down and back just above knee line
GRIT classes per week is enough to transform • Use the Squat to transition
fitness and athletic ability in just six weeks.
• Knees out over toes
• Chest lifted
TECHNIQUE • Abs braced as feet jump back

• Hands under shoulders
SWITCH CLIMBER
• Back long, strong, and straight
• Plank position
• Soft knee landing from Jump
• Abs braced
 OPTION: WALK FEET IN AND OUT OF PLANK
• Square the hips to the floor
Layer 2: Land in the Squat every rep to keep the
• Back long and flat heart rate high and drive your fitness levels!
• Jump foot outside elbow
• Alternate L&R
 OPTION: STEP FOOT TO ELBOW, STEP BACK
TO PLANK POSITION
Layer 2: Keep the hips low and brace the abs for
efficient movement

04. GIANT SETS
TRACK SET-UP: 4 different Giant sets, each set has 4 moves, 25 seconds each, back-to-back. Alternate
between each move in each block.
TRACK FOCUS: 4 working sets back-to-back is a great way to keep the intensity really high. As one area
starts to fatigue we switch up the movement patterns to stay in the threshold zone.
Exercise
0:30 Track Set-up
0:25 Squat Heel Raise

0:25 Mountain Climber
0:25 Squat Heel Riase
0:25 Recovery – Set-up SET 2
SET 2
0:25 Backward-Stepping Lunge
0:25 Row x2, Hang Clean x1
0:25 BackwardStepping Lunge
0:25 Row x2, Hang Clean x1
SET 3
0:25 Drop Squat Clean
0:25 Lateral Pushup
0:25 Drop Squat Clean
0:25 Lateral Pushup
SET 4
0:25 Power Lunge
0:25 Power Burpee
0:25 Power Lunge
0:25 Power Burpee
0:05 Outro

04. ICARO / SHIMMER / DRUM / MAJESTY 8:45mins
COACHING TIP BARBELL BACKWARD-STEPPING LUNGE
• Barbell on meaty part of back
There are a lot of moves in this track so ensure
you set them all up with great Layer 1 cues. Once • Alternate Backward-Stepping Lunge
you’ve done that you have the opportunity to • Long step back
drive intensity when the moves are repeated. • Front thigh parallel to floor
• Front knee out over toes
CONNECTION • Chest lifted
This is a good time to check in on how far the • Abs braced
team is into the workout. See how Erin does this Layer 2: Supercharge the core to flood the legs with
on the Masterclass footage. Use the standing intensity
moves to see what’s going on in the room. This
will guide you on who needs your support for the
BARBELL ROW
second set of the moves.
DRIVE • Bar to knee height

• Pull bar to belly
There is enough variation to drive each move
when you hit the second set. This track is all about • Abs braced
riding the waves, set-up, then smash, then move • Chest lifted
onto the next block! Layer 2: Keep the hips still and strong for more back
strength in the Row
HIIT SCIENCE
Rotating between the upper and lower body HANG CLEAN
with each of these exercises allows us to keep • Lead with elbows
the heart rate high. While one area recovers, the • Clean bar to collarbones
other works to drive the heart rate above 85%.
• Keep bar close to body
• Brace abs
TECHNIQUE • Catch at collarbones then return to thighs
SQUAT HEEL RAISE Layer 2: Pull the bar straight from the Row to
• Bar onto meaty part of upper back collarbones. Big energy and muscle recruitment to
• Feet just outside hip width fire up the whole body
• Hips back and down
• Knees out over toes DROP SQUAT CLEAN
• Clean barbell to collarbones while dropping
• Squeeze glutes coming out of Squat and lift into a Squat
heels off floor
• Bar close to body
• Chest lifted
• Abs braced
• Feet outside hip width
• Elbows under bar
• Hips back and down
Layer 2: Keep repping to accumulate fatigue. This
challenges the body to build power and force
• Knees out over toes, chest lifted
• Abs braced
MOUNTAIN CLIMBER
• Start in Plank position • Jump feet under hips, return bar to thighs
• Hands under shoulders  OPTION: ONE CLEAN, ONE SQUAT
• Back long and straight Layer 2: Pull yourself under the bar to drop into
the Squat. This builds explosive power.
• Abs braced
• Hips in line with shoulders
• Alternating knee drive to chest
• Butt down
Layer 2: Keep the weight forward for a strong core
and shoulders

04. ICARO / SHIMMER / DRUM / MAJESTY 8:45mins
TECHNIQUE
LATERAL PUSHUP
• Start in Plank position
• Abs braced
• Walk hand laterally then push up
• Chest to elbow height
• Walk to other side and push up
• Feet anchored
 OPTION: ON KNEES
Layer 2: Make your body rigid and strong then
move like a metronome side-to-side.
POWER LUNGE
• Split the feet, big step back
• Bend knees front thigh parallel to floor
• Jump and switch legs
• Swing arms over head
• Soft knee landing in the Lunge
 OPTION: Backward-Stepping Lunge
Layer 2: Drive the floor away with every Lunge to
keep power and momentum
POWER BURPEE
• Start in Plank position
• Hand under shoulders, knees under hips
• Abs braced
• Back long and straight
• Feet jump wide into Squat
• Knees over toes
• Chest lifted
• Jump back into Bear position
 OPTION: WALK FEET IN AND OUT
Layer 2: A strong core allows more force
production. This helps you transition from the
Plank to the Squat

TRACK SET-UP: Reverse Dropset 1: 25 / 35 / 45 seconds, taking the first Dropset and reversing it,
beginning with how it ended. 25 seconds for each move.
TRACK FOCUS: Aim to hit each working block with as much intensity as possible. During the sets, we
increase in complexity and time to dial up the intensity and test our fitness threshold.
Exercise
0:30 Track Set-up
0:25 Clean Squat Press

0:25 Recovery
0:35 Row + Clean Squat Press
0:15 Recovery
0:45 Row + High Pull + Clean Squat Press
0:05 Outro

05. CLUBS 2:59mins
COACHING TIP BARBELL ROW
Dropsets are back but we put it in reverse.
The shortest block is first; coach the time, give • Bar to knee height
a demonstration then ‘go for it’. Encourage • Pull bar to belly
everyone to go hard early to get the most out of • Abs braced
the track.
• Chest lifted
Layer 2: Keep full range in every Row. Make
CONNECTION the bar hit your abs to get the biggest muscle
activation
When everyone is Set-up it’s time to work the
room. Connect with people on the floor with clear
Layer 2 coaching. What do they need? Improve HIGH PULL
Execution or Manipulate Intensity? Whatever it is,
• Pull bar to lower chest
ensure you add praise at the end to acknowledge
their efforts! • Lead with elbows
• Hips drive up
DRIVE • Bar close to body
Your job is to keep everyone going for the full • Chest lifted
45 seconds in the last set. Be the role model at Layer 2: Keep the bar touch tight to the body as
the front who is smashing the reps and showing you pull. This fires the posterior chain and builds
enjoyment. The Team will feed off this and go an efficient High Pull
hard to the end of the track.
HIIT SCIENCE
At this phase of the class keeping movements
safe when under fatigue is key when it comes to
injury prevention. Keeping the bar close to the
body during cleans reduces the stress on our
trunk stabilizers – meaning we are less likely to
overload the tissues around our spine.
TECHNIQUE
CLEAN SQUAT PRESS
• Clean bar to collarbones
• Front Squat
• Hips back and down to 90 degrees
• Press bar overhead
• Elbows slightly forward of face in Press
• Catch at collarbones then return to thighs
Layer 2: Hit full range in every Squat; this will
build strength in the legs

TRACK SET-UP: Reverse Dropset 2 – same formula, new set: 25 / 35 / 45 seconds, taking the first Dropset
and reversing it, beginning with how it ended. 25 seconds for each move.
Exercise
0:30 Track Set-up
0:25 Burpee Jump

0:25 Recovery
0:35 Switch Climber R&L + Squat Jump x1
0:15 Recovery
0:45 Switch Climber R&L + Pushup x1 + Squat Jump x1
0:05 Outro

06. SELECTION 3:00mins
COACHING TIP SWITCH CLIMBER
• Plank position
This is the last Dropset of the class. The finish
line is getting close and the Team has probably • Abs braced
guessed this was coming. Remind everyone of the • Square the hips to the floor
strong core brace to keep great technique as they • Back long and flat
get fatigued in this one.
CONNECTION • Alternate L&R

 OPTION: STEP FOOT TO ELBOW, STEP BACK
Body weight exercises are a great opportunity
TO PLANK POSITION
to train on the floor with your Team and create
a buzz from a different side of the room. Show Layer 2: Drive the foot right up to the hand to
enjoyment and make a Team within a Team to improve hip flexor and lower ab strength. This
enhance the connections in class. improves strength on the barbell
DRIVE SQUAT JUMP

There’s a big 45-second block to finish! Mix up • Hips back and down into Squat then jump
your Motivation cues to keep everyone’s eye • Soft knee landing
on the ball. Use intrinsic motivation as your • Abs braced, chest lifted
key driver. This has been shown to be the best
motivation for exercise adherence.  OPTION: NO JUMP
HIIT SCIENCE PUSHUP

As we mentioned in the last track, keeping • Hands just outside shoulder width
everyone safe at this stage of the class is key to • Back long and straight
creating longevity in HIIT training. • Abs braced
Hinging forward through the trunk is a common • Drop chest to elbow height
fault in Burpees – particularly when fatigued.
Utilizing the Squat and keeping the feet wide  OPTION: DROP TO KNEES
as the team transition in and out of the Plank Layer 2: Drop straight into the Pushup from the
Position should be a key focus at this stage of the Switch Climber to load up the pushing muscles of
class. the upper body
TECHNIQUE
BURPEE JUMP
• Squat, jump feet back to Plank position,
jump back to Squat, jump up
• Butt down and back just above knee line
• Use the Squat to transition
• Chest lifted
• Abs braced as feet jump back
• Soft knee landing from jump
Layer 2: Use the Squat to get in and out of the
Burpee to recruit more muscles in the legs and
improve jump height

TRACK SET-UP: Final 60 second challenge 2 moves 6 reps each on repeat.
TRACK FOCUS: Final push and effort throwing everything at this last final challenge.
Exercise
0:30 Track Set-up
1:00 Clean & Press x6 + Burpee Jump over Barbell x6

0:05 Outro

07. LOST 1:35mins
COACHING TIP BURPEE JUMP OVER BARBELL
• Squat, jump feet back to Plank position,
This is a short track with 2 moves. Clearly coach
jump back to Squat, stand up
that there are 6 reps of each move. Demonstrate
the option for the Burpee on the spot in the set- • Feet outside hip width
up if your Team needs it. • Butt down and back just above knee line
People will start to check out at some • Abs braced as feet jump back
point during this track. Connect through
encouragement and help them get those extra
reps out that they wouldn’t be able to do on their • Back long, strong, and straight
own. They might hate you at the time but they will • Jump laterally over bar
thank you at the end of the class! • Soft knee landing
DRIVE  OPTION: BURPEE ON THE SPOT

Layer 2: Land in the Squat as you jump over the
See how Levi gives a challenge of 2 rounds in bar to keep the reps quick and the heart rate
the set-up. This is a great way to set the bar then high!
hold your Team accountable throughout the 60
seconds!
HIIT SCIENCE
This is the point of the class when pushing a little
harder can generate significant gains in fitness.
Driving into anaerobic training zones under
fatigue generates a cascade of changes within the
muscle that stimulate positive adaptations.
TECHNIQUE
CLEAN & PRESS
• Clean bar to collarbones
• Brace abs to press bar over head
• Elbows slightly forward of face in Press
• Catch at collarbones then return to thighs
Layer 2: Keep the bar close to the body for fast
reps in this challenge

08. CORE CHALLENGE
TRACK SET-UP: Grab a plate off your bar, one final Giant set for the core: 2 moves, 30 seconds each,
back-to-back.
TRACK FOCUS: One final challenge to work some serious heat into the core one more time. Aim to keep
moving for the entire 2 minutes.
Exercise
0:30 Track Set-up
0:30 Plate Extension – Pike

0:30 Spider Hover
0:30 Plate Extension – Pike
0:30 Spider Hover

08. LEVELLED UP 2:33mins
COACHING TIP
Let everyone know that there’s only 2 minutes left
of the workout. Use the first set to coach clear
Layer 1 and the second set to drive intensity.
CONNECTION
We want to keep everyone working hard but also
congratulate them on a job well done. Make sure
everyone knows they did a great job so they leave
the workout satisfied and wanting more!
TECHNIQUE
PLATE EXTENSION – PIKE
• Crunch plate towards toes
• Abs braced, chin tucked in
• Bring ribs to hips
• Extend plate and legs out to 45 degrees
• Keep back towards floor
 OPTIONS: NO PLATE or C–CRUNCH
SPIDER HOVER
• Elbows under shoulders
• Abs braced
• Bring knee towards elbow
• Keep hips square to heal
• Alternate R&L

GRIT CARDIO MUSIC
Talkin’ Drums (3:08) BADBOI (3:00)
01. Melé feat. Toure Kunda
2022 Black Book Records.
05. Mykke
Written by: I. Touré, T Touré Written by: Maniscalo, Lok
Glitz At The Ritz (2:42) Bounce (3:02)

02. Jules Gaia
06. Massivedrum
2018 Kryteria Records.
Written by: Unknown Written by: Gerontakis
Bubblin (2:54) Safari (1:33)
03. Dombresky
2022 Process Records.
07. Michael Mendoza
2020 Sirup Music GmbH (S2 Records). Licensed from
Sirup Music GmbH.
Written by: Dombres
Written by: Plergolam, Lenssen
Come Check This (2:10) All the Ladies (2:34)

04. FETISH
2020 Big Beat Records, Inc.
04. Fatboy Slim & Eats Everything
2020 Southern Fried Records.
Written by: Snyder Written by: Cook, Baietti
Free My Mind (2:11) Lights (0:57)

Dr Fresch & Marten Hørger OUTRO INF
2022 House Call Records. Courtesy of Les Mills Music Licensing Ltd.
Written by: Hoerger, Fresch Written by: Tyson
High Note (2:09)

K Motionz feat. Emily Makis
2021 UKF.
Written by: Makis, Brookes
Do It Again (2:13)
Notalike & We AM
2019 Fonk Recordings / under exclusive license to
SpinninRecords.com.
Written by: Bordino, Celona, Künti, Mader

GRIT CARDIO PRESENTERS
Erin Maw (New Zealand) is the Program Director/
Trainer/Presenter for LES MILLS GRIT™, a Les
Mills Ambassador for BODYCOMBAT™, LES
MILLS TONE™ and LES MILLS CORE™ and
Creative for LES MILLS CEREMONY™, LES
MILLS STRENGTH DEVELOPMENT™, and LES
MILLS SHAPES™ and a Creative Consultant for
LES MILLS CONQUER™. She is a Marketing
Coordinator at Les Mills International in Auckland.
Emma Alcock (New Zealand) is a LES MILLS
SPRINT™ Trainer/Presenter/Instructor and a
BODYATTACK™ Presenter/Instructor. She lives in
Dunedin.
Joash Fahitua (New Zealand) is a LES MILLS
GRIT, LES MILLS CEREMONY and LES MILLS
CONQUER Instructor. He is the Group Fitness
assistant at Les Mills Auckland City.
L-R: Erin Maw, Joash Fahitua, Emma Alcock

CREDITS
Release 44 has landed and we are bombarded Creative Lead – Erin Maw
with Dropsets in this killer Cardio session! Simple
and very effective Dropsets kick us off and we Creative Team – Erin Maw, Ben Main,
reverse them in the back half of the workout. This Les Mills Jnr.
means the workout plan is easy to learn, keeping Chief Creative Officer – Dr. Jackie Mills
the intensity high! We have a HUGE Giant Set Technical Consultants – Bryce Hastings and
track sandwiched in the middle with awesome
Rob Lee
variety and challenges to keep everyone on their
toes. Program Coach – Ben Main
Bring your fun, bring your energy and bring your Production Coordinator – Sophie Anderson
best selves to the table when unleashing this
incredible workout in your clubs!
CLASS SET-UP
Aim to be super inclusive and inviting. Welcome
anyone new to the class and explain the workout
and expectations. Always tell members at the
start of the class that this workout is for them and
they can dial up or down – whatever they need
to. A great mindset to get into the start of each
workout is to remember to teach to the whole
team so everyone can feel successful.
MIX and MATCH

GRIT Athletic.
RELEASE FEEDBACK

01. WARM-UP
TRACK FOCUS: Get your Team hyped and ‘in the zone’ to HIIT some serious training.
Exercise
0:30 Butt Kick OTS
0:30 Drop Squat x4, Lateral Shuffle x4
0:30 Pushup x4, Switch Climber L&R x4
0:30 Burpee x1, Sprint F&B x1
0:30 Power Lunge
Recovery

01. TALKIN’ DRUMS 3:08mins
COACHING TIP SWITCH CLIMBER
• Plank position
Ease into the Warm-up, getting everyone ready
for the workout ahead. Keep it ‘chilled’ with lots • Abs braced
of smiles and energy. • Square the hips to the floor
• Back long and staight
CONNECTION • Jump foot outside elbow
The Warm-up is a great time to check in with your • Jump back to Plank position
Team. Use their names and acknowledge all four
• Alternate sides
quadrants of the room so they know their coach
has ‘got their back!’  OPTION: STEP FOOT TOWARDS ELBOW AND
BACK
TECHNIQUE BURPEE
BUTT KICK
• Squat, jump feet back to Plank position, jump
• Kick heels towards butt
back to Squat, stand up
• Chest lifted
• Abs braced
• Light on your feet
• Chest lifted
DROP SQUAT
• Jump feet wide
• Reach hand towards floor
SPRINT F&B
LATERAL SHUFFLE
• 4 steps forward then back
• Feet stay wide
• Abs braced
• Knees soft
• On the balls of your feet
• On the balls of your feet
POWER LUNGE
• Split the feet, big step back
MOUNTAIN CLIMBER
• Bend knees, front thigh parallel to floor
• Start in plank position
• Jump and switch legs
• Swing arms overhead
• Soft knee landing in the Lunge
• Abs braced
• Hips in line with shoulders
 OPTION: Backward-Stepping Lunge
• Alternating knee drive to chest
• Butt down
PUSHUP
• Abs braced
• Drop chest to elbow height

02. DROPSET 1
TRACK SET-UP: Dropset 1: 45 / 35 / 25 seconds. First 45 seconds is a 3-move combo, and over the
working block we drop moves and time.
decrease complexity to dial up intensity.
Exercise
0:20 Track Set-up
0:45 Full Combo: Burpee Pushup x1, Donkey Kick x1

0:15 Recovery
0:35 Burpee Pushup
0:20 Recovery
0:25 Burpee Jump
0:05 Outro

02. GLITZ AT THE RITZ 2:42mins
COACHING TIP PUSHUP
You’ve got 20 seconds to coach the full combo.
Break it down with a clear demonstration like • Hands just outside shoulder width
Joash did on the Masterclass footage. This will • Back long and straight
allow everyone to get into the workout quickly. • Abs braced
Use the first set to coach your Layer 1 cues. This
allows for more intensity in the following sets. • Drop chest to elbow height
CONNECTION Layer 2: Spring out of the Pushup; a fast transition
builds upper body power
Connect from the front in Set 1. This is when the
Team needs a visual role model. In Sets 2 and
3 you have the opportunity to hit the floor and DONKEY KICK
coach. Stay with people for at least a few reps to • Hands under shoulders
ensure a meaningful connection.
• Back long and strong
DRIVE • Abs braced

• Drive knees towards chest
Set 3 is an awesome opportunity to ‘go big’
physically and vocally. Everyone knows exactly • Extend legs back out to Plank position
what to do so; there’s nothing left to do – just do  OPTION: FROG JUMP INSTEAD OF DONKEY
it! KICK
Layer 2: Shoot the legs out with force to challenge
HIIT SCIENCE the core
Each exercise in this sequence integrates the
lower body, core and upper body. This is the
perfect formula to drive heart rate in the first
working block of a GRIT workout. Driving intensity
here will create the perfect platform for the rest of
the workout.
TECHNIQUE
BURPEE
back to Squat, stand up
• Chest lifted
• Add Jump in last set, soft knee landing
Layer 2: Land in a Squat for a fast transition to the
floor. This builds athletic speed!

03. DROPSET 2
TRACK SET-UP: Dropset 2 – same formula, new moves: 45 / 35 / 25 seconds. First 45 seconds is a 3-
move combo, over the working block we drop moves and time.
TRACK FOCUS: Aim to hit each working block with as much intensity as possible. During the sets we
decreased complexity to dial up intensity.
Exercise
0:25 Track Set-up
0:45 Full Combo: 180° Turn B&F + Sprint OTS x7, Shuffle R + 180° Turn B&F + Sprint OTS x7
Shuffle L
0:15 Recovery
0:35 Sprint OTS x7, Shuffle R + Sprint OTS x7, Shuffle L
0:20 Recovery
0:25 Shuffle R&L

0:05 Outro

03. BUBBLIN 2:54mins
COACHING TIP SPRINT
• Chest lifted
This is the same format as the last track, giving
you more time to focus on the key points of the • Abs braced
combo. Soft knee landing in the Jumps and • Knees to hip height
Sprints will ensure the intensity comes in quick.
• Light on the balls of your feet
Remind everyone that the time drops every
set. When your team knows how long they are Layer 2: Tap into your hip flexor power for fast
working for they can ensure they hit the right knees. Drive up to hip height.
effort levels.
SHUFFLE R&L
CONNECTING • Feet wide
Use the recoveries to connect and praise. When • Core braced
you see someone smashing the workout let them • Chest lifted
know about it. Everyone loves it when their GRIT
Coach can see they are ‘crushing it!’ Layer 2: Sink deep into the Shuffle to engage
core, glutes and legs even more.
DRIVE
Notice how Emma asks the team to drop deeper
in the Lateral Shuffles. Challenge the intensity
with clear coaching then do it yourself. Drop low
and drive intensity in that last set!
HIIT SCIENCE
3D HIIT training – each of these movement
patterns focuses on a different plane of
movement. Rotation in the 180° turns, forward
and back in the high knees and side to side in the
Shuffles.
Not only does the constant switching help to
drive the heart rate, it also creates balance in our
training.
TECHNIQUE
180° TURN B&F
• Feet outside hip wdith
• Core braced
 OPTION: 90-DEGREE TURN
Layer 2: Throw the arms over head for the air time
to turn the full 180 degrees

04. GIANT SETS
TRACK SET-UP: 4 different Giant sets: each set has 4 moves, 25 seconds each, back-to-back. Alternate
starts to fatigue, we switch up the movement patterns to stay in the threshold zone.
Exercise
0:30 Track Set-up
SET 1
0:25 Broad Jump F + Jog B
0:25 Cross Mountain Climber
0:25 Broad Jump F + Jog B
0:25 Cross Mountain Climber
SET 2
0:25 Skater x3 + Vertical Jump x1
0:25 Plank Walk x2, Pushup x1
0:25 Skater x3 + Vertical Jump x1
0:25 Plank Walk x2, Pushup x1
 Option: Jack Pushup
SET 3
0:25 Power Lunge
0:25 Switch Climber
0:25 Power Lunge
0:25 Switch Climber
SET 4
0:25 Pop Squat R Knee + Sprint x4
0:25 Bolt + Single-Knee Jumping Switch
0:25 Pop Squat L Knee + Sprint x4
0:25 Bolt + Single-Knee Jumping Switch
0:05 Outro

04. COME CHECK THIS / FREE MY MIND / HIGH NOTE / DO
IT AGAIN 8:43mins
COACHING TIP SKATER
• Jumping side-to-side, shifting body weight,
A clear set-up with the timings and format lets
drawing knees together
everyone know what’s coming. Notice how Erin
does a great job of setting the track up with clear, • Hips square to front
bullet-point coaching. When scripting your track • Land softly with knee bent
set-up use this framework for a great intro. • Knee out over toes on landing
CONNECTION • Push off outside foot to change direction

Layer 2: Bound side-to-side for explosive
Broad Jumps are a great move to have some movement. Builds lower body strength and cardio
fun with connection. When you know your team fitness
members well you can challenge them to jump
further than their team-mate. A little friendly
competition is a great way to build relationships VERTICAL JUMP
in your classes. • Both feet take-off and land
• Reach arms over head
DRIVE • Soft knee landing
The last 25 seconds of every set is a great time Layer 2: Take off as soon your feet hit the floor to
to drive the workout. Everyone has already done use the elastic energy. This builds your athleticism
the movement and the break is coming. Let your and agility
team know this and challenge them to push right
to the finish line!
PLANK WALK
HIIT SCIENCE • Hands under shoulders

100 second blocks – moving between upper
body and lower body is a great way to drive • Lateral walk, opposite arm and leg
heart rate at this phase of the class. Remember • Keep hips and shoulders square to floor
to distinguish HIIT from other cardio workouts – • Brace abs
hitting maximum intensity in the work intervals is
key. Layer 2: Keep the core unit as tight as possible to
maximize speed in the Walk
TECHNIQUE PUSHUP
• Hands just outside shoulders
BROAD JUMP FORWARD + JOG BACKWARD
• Both feet take-off and land
• Abs braced
• Land in a Squat
• Chest lifted
 ADVANCED OPTION: JACK PUSHUP
Layer 2: Pendulum arm drive to help with power.
Throw the arms back then forward quickly
POWER LUNGE
CROSS MOUNTAIN CLIMBER • Split the feet, big step back
• Start in Plank position • Bend knees front thigh parallel to floor
• Hands under shoulders • Jump and switch legs
• Back long and straight • Swing arms over head
• Abs braced • Soft knee landing in the Lunge
• Hips in line with shoulders • Chest lifted, abs braced
• Drive knee towards opposite elbow  OPTION: Backward-Stepping Lunge
• Butt down Layer 2: Rebound out of the Lunges for powerful
legs
Layer 2: Padlock the body to put a hyper focus on
the core!

04. COME CHECK THIS / FREE MY MIND / HIGH NOTE / DO
IT AGAIN 8:43mins
TECHNIQUE
SWITCH CLIMBER
• Plank position
• Abs braced
• Square the hips to the floor
• Back long and flat
• Jump back to Plank
• Alternate sides
 OPTION: STEP FOOT TOWARDS ELBOW AND
BACK
Layer 2: Shift your weight forward to allow for fast
legs. This increases the intensity on the core and
allows for better leg speed
POP SQUAT + SPRINT OTS

• Drop into Squat
• Reach arm towards floor
• Butt back and down
• Explode up, lifting knee to hip height
• 4x Sprint then repeat
• Same knee lifts for whole set
Layer 2: Drive arm and leg then catch the knee.
The core is like your breaks: the faster you drive,
the harder the breaks work
BOLT + SINGLE-KNEE JUMPING SWITCH

• Set-up Plank hands outside shoulder width
• Abs braced
• Sit back into Bolt
• Hips back to heels
• Bolt forward into Jumping Switch
• One knee towards chest, other leg kicks out
straight
 OPTION: BOLT KNEE TO CHEST
Layer 2: Shoot the knee in like a bow releasing an
arrow

Exercise
0:30 Track Set-up
0:25 Burpee Jump

0:25 Recovery
0:35 Burpee Pushup
0:15 Recovery
0:45 Full Combo: Burpee Pushup x1, Donkey Kick x1
0:05 Outro

05. BADBOI 3:00mins
COACHING TIP PUSHUP
We’ve been here before but we are flipping it!
This is your time to really look, see and respond. • Back long and straight
What does your team need for better execution • Abs braced
and intensity. Coach to what you see to give your • Drop chest to elbow height
members the best experience.
CONNECTION Layer 2: Squeeze the glutes in the Pushup to keep

an iron-like core brace
Who needs you right now? Look around the
room, get on the floor and support the people
who need their coach right now. Get excited DONKEY KICK
about how hard your team is working to show • Hands under shoulders
genuine connection. • Back long and strong
• Abs braced
DRIVE • Drive knees towards chest
You vs. You! Bring your best Motivational cues • Extend legs back out to Plank
for this track. Intrinsic cues are a great way to
motivate people right to the end of the track.  OPTION: FROG JUMP INSTEAD OF DONKEY
KICK
HIIT SCIENCE Layer 2: Keep the shoulders over the hips to

maintain stability as the feet leave the floor.
Burpees are a great way to drive intensity.
However, at this stage of the class some
participants may start slumping to get to the floor.
Emphasizing the Squat in the transition is a great
way to rectify this.
TECHNIQUE
BURPEE JUMP
back to Squat, jump up
• Feet outside hip-width
• Chest lifted
OPTION: NO JUMP
Layer 2: To move faster, use the floor like a
springboard for every jump

Exercise
0:30 Track Set-up
0:25 Shuffle R&L

0:25 Recovery
0:35 Sprint OTS x7 + Shuffle R, Sprint OTS x7 + Shuffle L
0:15 Recovery
0:45 Full Combo: 180° Turn B&F + Sprint OTS x7, Shuffle R + 180° Turn B&F + Sprint OTS x7
Shuffle L
0:05 Outro

06. BOUNCE 3:02mins
COACHING TIP
We are deep into the workout now so your team
will be feeling it. Again, the moves are repeats
so you have time to get everyone in the right
mindset. Coach the timings and set the bar so
everyone commits.
CONNECTION
In the Masterclass footage, the team does a
great job of getting on the floor and motivating
everyone in this track. Notice how they use the
floor-coaching tools to ensure a great connection.
Make sure you are in a great position to floor-
coach. Get in front of people so they can see your
face and the love you have for the workout.
DRIVE
How will you drive your team in this track? Will
you go hard at the front or ‘go big’ on motivation
on the floor? What do your members respond
best to? Whatever it is, this is your moment to
lead your team to victory – so take it!
HIIT SCIENCE
Staying light on the balls of the feet in Shuffles
and High Knee Runs helps to maintain good
technique – particularly under fatigue. Grounding
the heels in these exercises can create extra stress
on the calf muscles and achilles.
TECHNIQUE
SHUFFLE R&L
• Feet wide
• Core braced
• Chest lifted
Layer 2: Drive out of the legs to change direction
fast on the Shuffle
HIGH KNEE RUN

• Chest lifted
• Abs braced
• Knees to hip height
Layer 2: Maintain knee speed and height to max
out the intensity
180° TURN B&F

• Feet wide
• Core braced
 OPTION: 90-DEGREE TURN
Layer 2: Think power in the Jump, launch the
arms and hips up for max air time

TRACK SET-UP: Final 60 second challenge – 2 moves, 6 reps each, on repeat.
TRACK FOCUS: Final push and effort, throwing everything at this final challenge.
Exercise
0:30 Track Set-up
1:00 Inchworm x1 + Power Burpee with Tuck Jump x1 + 180° Turn

0:05 Outro

07. SAFARI 1:33mins
COACHING TIP TUCK JUMP
• Both foot take off and land
Coach the combo and the time clearly:
60-seconds and we are out of here! Notice how • Drive knees to chest in the jump
Erin sets the track up with BIG energy. Follow her • Soft knee landing
lead as this is the last chance to drive up the heart • Abs braced
rate.
 OPTION: NO TUCK
CONNECTION Layer 2: Pull the knees hard at the top of your

jump for maximum height
Keep the energy up by connecting on the floor
and working hard at the front. Move quickly with
purpose from the floor to the front. This will give 180° TURN
you a few more seconds of face time with the • Two foot take-off and landing
team and can make the difference to your team’s • Abs braced
workout.
DRIVE • Feet wide
Ensure you know your timings well in this track.

When you know there’s only 20 seconds left ramp
it up to max effort and bring your team with you.
Everyone has an extra gear when there’s only 20
seconds left and it’s our job as GRIT Coaches to
find that gear!
HIIT SCIENCE
Energy leaks not only make our movement
patterns inefficient, they can also result in injury.
In this sequences, maintaining abdominal stiffness
with a core brace helps prevent buckling in the
spine (an energy leak).
TECHNIQUE
INCHWORM
• Feet wide
• Squat down, knees out over toes
• Run hands out to Plank Position
• Abs braced
Layer 2: Brace tightly as you run the hands out.
Stability will allow you to move faster
POWER BURPEE
• From Plank Jump into Squat

08. CORE CHALLENGE
TRACK SET-UP: One last Giant set for the core: a Hover challenge for 2 minutes, broken into 30 second
blocks.
TRACK FOCUS: One final challenge to work some serious heat into the core one more time. The aim is to
stay on toes for the whole 2 minutes.
Exercise
0:30 Track Set-up
0:30 Hover Jack

0:30 R Side Hover + Pulse
0:30 L Side Hover + Pulse
0:30 Hover Jack
Outro

08. ALL THE LADIES 2:34mins
COACHING TIP
Use clear coaching of the challenge and the
timing. This track is a challenge, so give the
options early and encourage people to be on
their toes for as long as possible. They will thank
you when it’s done!
CONNECTION
We are in a Hover position throughout the track,
this allows you to keep an eye on what’s going
on. Give your regulars a call out and shout out the
effort of your new people. They are so close to
the finish line!
TECHNIQUE
HOVER JACK
• Elbows under shoulders
• Abs braced
• Jump feet out and in
 OPTIONS: FOOT TAPS OR HOVER ON KNEES
WITH TAPS
Layer 2: Push down hard through the forearms for
stable shoulders
SIDE HOVER PULSE

• Elbow under shoulder
• Split feet
• Lift bottom hip
• Pulse top half
 OPTION: BOTTOM KNEE ON FLOOR
Layer 2: Stay in the top 2 inches of the pulse to
maximise the burn on the obliques

GRIT ATHLETIC MUSIC
ALT Feeling Under Pressure (3:01)
WARM-UP (3:08)
01. Use Cardio Track 01 music 03. Nightcap
Written by: Unknown
DROPSET 2 (2:54)
02. Use Cardio Track 03 music
Hit The Flow (2:57)

03. Landis
2019 HEXAGON.
Written by: Landis
LEFT TO RIGHT (2:11)
04. Odd Mob

2022 Tinted Records Licensed courtesy of Central
Station Records.
Written by: Hope, Way
Higher (2:10)
Aktive
2021 DeVice Licensed courtesy of Central Station
Records.
Written by: Boyle
LEFT TO RIGHT (2:10)

Odd Mob
2022 Tinted Records Licensed courtesy of Central
Station Records.
Written by: Hope, Way
Higher (2:14)
Aktive
2021 DeVice Licensed courtesy of Central Station
Records.
Written by: Boyle
REVERSE DROPSET 2 (3:02)

Click (3:01)
06. Tujamo
2022 Musical Freedom Label Ltd.
Written by: Richter, Kuron, Addai, WIlke, Burger
CORE CHALLENGE (2:34)

Lights (0:57)
OUTRO INF
Written by: Tyson

GRIT ATHLETIC PRESENTERS
Ben Main (New Zealand) is a LES MILLS GRIT™,
BODYPUMP™ and BODYATTACK™ Trainer
and is also a Les Mills Ambassador for all three
programs. He is a Creative Consultant at Les Mills
International and he lives in Auckland.
Savannah Palmer (New Zealand) is a LES
MILLS GRIT, LES MILLS CEREMONY™, LES
MILLS CONQUER™ and a LES MILLS SPRINT™
Instructor. She lives in Auckland.
CREDITS
Creative Lead – Erin Maw
Creative Team – Erin Maw, Ben Main,
Les Mills Jnr.
Chief Creative Officer – Dr. Jackie Mills
Technical Consultants – Bryce Hastings and
L-R: Ben Main, Savannah Palmer
Rob Lee
Program Coach – Ben Main
Production Coordinator – Sophie Anderson
GRIT Athletic 44 has dropped! An awesome
workout that brings you Dropsets and Giant Sets,
and then we reverse the Dropsets just to make
sure you’re cooked! We bring out all the classics
on the bench. The power of the Plyo Sumo, the
speed Training of the Lateral Quick Steps and the
Agility of U Leaps. Mixed with GRIT Cardio, this is
an intense and fun workout!
We hope you have fun unleashing this on your
classes. It’s game time so bring it on!
CLASS SET-UP
Bench with two risers
MIX and MATCH

GRIT Athletic.
RELEASE FEEDBACK

The Bonus Athletic Block is a different structure to Strength and Cardio: tracks are mixed
together with GRIT Cardio to create a GRIT Athletic workout. GRIT Athletic is the name
of any class that incorporates the ‘Bonus Athletic Block’. If you would like to teach a GRIT
Athletic class, here’s the format (for workshops and club launches, please make sure you are
following this format):
1. GRIT CARDIO 44 (TRACK 1) WARM-UP

2. GRIT CARDIO 44 (TRACK 3) DROPSET 2
3. GRIT ATHLETIC 44 DROPSET 2
4. GRIT ATHLETIC 44 GIANT SETS
5. GRIT CARDIO 44 (TRACK 6) REVERSE DROPSET 2
6. GRIT ATHLETIC 44 REVERSE DROPSET 2
7. GRIT CARDIO 44 (TRACK 8) CORE CHALLENGE

03. DROPSET 2
Please note this song contains explicit content. The Alternate song can be used in its place.
Please use Feeling Under Pressure with the same choreography-
TRACK SET-UP: Dropset 45 / 35 / 25 seconds. First 45 seconds is a 3-move combo, over the working
block we drop moves and time.
decreased complexity to dial up intensity.
Exercise
0:30 Track Set-up
0:45 Speed Jack x1 + Plyo Sumo x1 + Burpee Pushup x1

0:15 Recovery
0:35 Speed Jack x1 + Plyo Sumo x1 + Burpee x1
0:20 Recovery
0:25 Speed Ladder x1 + Plyo Sumo x1
0:05 Outro

03. HIT THE FLOW 2:57mins
COACHING TIP BURPEE PUSHUP
• Squat, jump feet back to Plank position, hands
We want to bring effort and energy from the
on bench
start in this Athletic release. The Track set-up is
easy so focus on the coaching simple Layer 1 in • Chest to elbow height
the first set, to get your Team moving safely and • Abs braced
effectively. This will allow you to drive intensity • Jump back to Squat
quickly.

Use the recoveries to check in with your team
and challenge them for the next move. You have Layer 2: Snap the feet quickly under the hips for a
time to congratulate the work that’s done and get quick transition in the Burpee
everyone hyped for the next set.
DRIVE
As the timer runs out, bring that excitement in
your voice. When everyone knows there’s not long
to go they will push with everything they have.
This will get your Team into the HIIT zone and
bring results.
HIIT SCIENCE
In plyometric moves like a Plyo Sumo, kicking the
bench away minimizes the musculotendinous give
as we transition from landing to propulsion. This
allows us to tap into the elastic recoil properties
and helps develop explosiveness in our Jumps.
TECHNIQUE
SPEED JACK
• Straddle bench
• Jump both feet onto bench
• Light on balls of feet
• Jump off bench
• Knees out over toes, land softly
Layer 2: Imagine you’re doing Jacks on thin ice –
think light and quick for agility training
PLYO SUMO
• Straddle bench, both feet on floor
• Bend knees, jump and kick off bench to jump
high
• Land straddling bench, Knees out over toes
wide
 OPTION: JUMP BEHIND BENCH
Layer 2: Kick through the bench for maximum
height in the Plyo Sumo

04. GIANT SETS
TRACK SET-UP: 4 different Giant sets, each set has 2 moves, 25 seconds each, back-to-back. Alternate
starts to fatigue we switch up the movement patterns to stay in the threshold zone.
Exercise
0:30 Track Set-up
SET 1
0:25 Lateral Squat Jump
0:25 Mountain Climber / Pendulum
0:25 Lateral Squat Jump
0:25 Mountain Climber / Pendulum
0:30 Recovery – Set up SET 2
SET 2
0:25 Power Lunge
0:25 Pushup x1, Donkey Kick x1
0:25 Power Lunge
0:25 Pushup x1, Donkey Kick x1
SET 3
0:25 U-Leap
0:25 Commando x1, Power Burpee x1
0:25 U-Leap
0:25 Commando x1, Power Burpee x1
SET 4
0:25 Lateral Quick Taps
0:25 Switch Climber L&R
0:25 Lateral Quick Taps
0:25 Switch Climber L&R
0:05 Outro

04. LEFT TO RIGHT / HIGHER 8:45mins
COACHING TIP MOUNTAIN CLIMBER/PENDULUM
• Hands just under shoulders on bench
This is a long track but there is plenty of variety to
keep mind and body in the workout. Use the first • Back long and straight
two exercises of the Giant sets as a set-up then • Abs braced
script some great Layer 2 cues for the repetition. • Alternating knee drive to chest
Educating members on the benefits of the
movement is a great way to improve their buy-in • Butt down
and effort.  ADVANCED OPTION: PENDULUM CLIMBER
• Run feet outside of shoulder width side-to-side
CONNECTION Layer 2: The Pendulum integrates the obliques;
You’ll spend the majority of this track at the front strong obliques help with rotational movement
as there are so many moves to set-up. However,
there’s still loads of time to connect from the front POWER LUNGE
and push your Team. The music is also epic. See
• Front foot on bench
how the Presenters use this to bring fun to what is
a beast of a track! • Long stride back
• Front thigh parallel to floor
DRIVE • Chest lifted, abs braced
Ben says you only get ‘one opportunity’ for each • Jump and switch legs
set so give it everything you’ve got. When your • Ensure full foot lands on bench
Team know it’s only one set for each move they
 OPTION: ON FLOOR
can go that extra yard and get results!
Layer 2: Brace the core really hard to supercharge
HIIT SCIENCE the Lunge
Different working interval lengths allow us to mix

up our energy system contribution. Very short PUSHUP
blocks will allow us to go all out with a lot of • Hands just outside shoulder width on bench
anaerobic input. Longer blocks will have a greater • Back long and straight
mix of aerobic and anaerobic. Training both helps
• Abs braced
to add variety and avoid training plateaus.
TECHNIQUE Layer 2: Maintain a strong core cylinder

throughout the Pushup. This will reduce energy
LATERAL SQUAT JUMP leaks and help to keep the intensity in the
• One foot on bench, one foot on floor movement
• Jump laterally
• Push off foot on the bench DONKEY KICK
• Land with one foot on bench, other foot on • Back long and strong
floor • Abs braced
• Soft knee landing, hips back and down • Drive knees towards chest
• Chest lifted, abs braced • Extend legs back out to Plank position
Layer 2: Snap out of the bottom of the Squat to  OPTION: FROG JUMP INSTEAD OF DONKEY
drive the reactive power KICK
Layer 2: Shoot the feet in and out fast with a
strong core brace. This will give you time to ‘nail’
the landing

04. LEFT TO RIGHT / HIGHER 8:45mins
TECHNIQUE SWITCH CLIMBER
• Hands on bench under shoulders
U-LEAP
• Jump foot towards outside of hand
• Leap side, front, back, side
• Knee out to open hips
• Inside leg always leads
• Keep hips low
• Brace abs
• Knee in line with toes
Layer 2: Maximize the move with pace; this will
drive intensity in the heart rate
Layer 2: Go for bigger steps and take up space.
This pushes the body to use more force and
builds athleticism
COMMANDO
• Plank hands on bench
• Walk hands off/off/on/on
• Abs braced, hips still
Layer 2: Fast hands will challenge strength and
coordination in the upper body. Brace tightly and
go for speed!
POWER BURPEE
• Hands on bench in Plank
• Jump feet forward into Squat
• Chest lifted
• Jump back to Plank position
• Abs braced
 OPTION: WALK FEET IN AND OUT
Layer 2: Use the floor like a springboard to
bounce from Plank to Squat
LATERAL QUICK TAP

• One foot on bench, one foot on floor
• Move laterally to other side of bench, one foot
on floor, one foot on bench
• Soft knees
• Abs braced, chest lifted
Layer 2: Think about keeping the head still for
balance and coordination. Think light and agile
like an athlete

TRACK SET-UP: Reverse Dropset 1 – Same formula, new set: 25 / 35 / 45 seconds, taking the first Dropset
Exercise
0:30 Track Set-up
0:25 Speed Jack x1 + Plyo Sumo x1

0:25 Recovery
0:35 Speed Jack x1 + Plyo Sumo x1 + Burpee x1
0:15 Recovery
0:45 Speed Jack x1 + Plyo Sumo x1 + Burpee Pushup x1
0:05 Outro

06. CLICK 3:01mins
COACHING TIP PLYO SUMO
• Straddle bench, both feet on floor
We are flipping the Dropset. That means
everyone knows the moves and can get to work • Bend knees, jump and kick off bench to jump
from the start. Let everyone know that it’s the high
last big Athletic track and get them in the right • Land straddling bench, Knees out over toes
mindset to go hard in every set. wide
CONNECTION • Chest lifted, abs braced
This is a great track to get on the floor and  OPTION: JUMP BEHIND BENCH
coach your Team. Use the 4 quadrants and make
Layer 2: For maximum height, drive the arms over
meaningful connections by spending around 10
head as you kick off the bench
seconds with each person when you are floor-
coaching. As a GRIT coach you can really leave a
positive mark on someone’s day when you help BURPEE PUSHUP
them reach their max. • Squat, jump feet back to Plank position, hands
on bench
DRIVE • Chest to elbow height
The third set is the longest and toughest! What • Abs braced
are you going to do to show up for your Team? • Jump back to Squat
Are you going to be the physical role model
smashing the reps? Or do they need you to bring • Knees out over toes
the hype with vocal energy and motivation? • Chest lifted
Whatever you decide, make sure you bring the  OPTION: ON KNEES
experience for your Team!
Layer 2: Corkscrew the elbows in for stability in
HIIT SCIENCE
the Pushup and transition from Plank position
Minimizing energy leaks by keeping our stabilizers

engaged at this stage of the workout is key
to minimizing injury. Ben coaches this well -
reminding us to maintain core stiffness in Planks
and Pushups.
TECHNIQUE
SPEED JACK
• Straddle bench
• Jump both feet onto bench
• Jump off bench
• Knees out over toes, land softly
Layer 2: Light feet is the key to speed; staying on
the balls of the feet will keep the reps super-fast!

COMPONENTS GRIT COACH INFO
1. STATE OF MIND WRITE IT UP
When it comes time to teach, you have 2 goals: Remember, you can write the exercises up on the
• Lead an INTENSE workout walls/mirrors so participants can see them.
• Coach your TEAM This is at the discretion of your club (so definitely
check on their policy before you go writing on any
These are your foundations. Remember them.
walls or mirrors) but when it works for your club
Top suggestions for a LES MILLS GRIT state of and time-slot, you can display the workout on a
mind: flip chart, on the mirror (make sure you use non-
1. PRACTICE. You need to know your stuff permanent ink!) or even on the floor in chalk!
– this gives you confidence You don’t need to write up every single track.
2. Praise for effort is essential We suggest:
– ‘high fives’ and ‘pats on the back’ are key • Detail the moves for more complex tracks
3. Be AUTHENTIC and GENUINE • For more straight-forward tracks such as short
4. Engage with every person in the room Challenges – simply write the name of the
track,
5. Do it with the team eg 2-Minute Challenge: Beep Test
6. Circulate and coach each individual • This doesn’t apply to the Warm-up or Core
2. SHOW track
LES MILLS GRIT is hardcore. There’s no question This will benefit both you AND your participants.
about that! So, like the greatest coaches, the It will help you out because we all know it can
people who choose to teach LES MILLS GRIT be tough to remember lots of different exercises
have got to be very hardcore too. across lots of different releases. It will help your
If you want to truly inspire people to push participants because it will act as a reminder
their boundaries physically, you want to be for exercises that are being repeated, and help
pushing your own boundaries. Get out of your them to understand the structure of the class –
comfort zone when you’re teaching; be the best empowering them in their workout. And that’s
inspirational athletic and physical role-model you good news for everybody!
can be.
What does this mean in terms of preparation? It
means a lot of work. If you practice with heavy
weights, big jumps and a huge heart, you WILL
become the kind of coach your team needs to
enable them to achieve their personal goals.
3. SAY
What do you NEED to say?
• Technique and safety cues
•C
ues for quick set-ups and to organize
equipment and positions
• What to expect in the next block
• Highly motivational and encouraging cues
• Cues for recovery, ie when it’s coming up
Basically, you are setting people up with enough
to get them safely and quickly into a move
without a long transition, and then you are
motivating them.
IT’S VERY SIMPLE WHEN YOU PUT IT LIKE
THAT.
Suggestions:
•W
ork hard at creating a super succinct script;
short sharp cues
•P
ractice saying your script while you practice
physically
• Be clear, precise and highly motivational
•M
ove around the room and use great role-
models in class for demonstrations so you can
coach others

WE ARE ONE GLOBAL FAMILY
We are one global family of leaders, passionately Millions of us bind together every day to unite
devoted to creating a fitter planet. through sweat. Music is in our soul. We are
We fearlessly inspire others to discover their true passionate about it. It gives us drive and focus.
potential by falling in love with exercise. While honouring our heritage, we set course for
Exercise is our global movement. the future looking to inspire, innovate and create
as much as humanly possible.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people We are ludicrous enough to believe that we can
to enjoy the unique benefits of movement. change the world.
We are United.
OUR DECLARATION OF INTENT

The Les Mills family is made up of fitness clubs, situations with the utmost respect to everyone.
Instructors and millions of participants from Choosing, licensing and matching choreography
around the globe. to the right music is a huge challenge! We
We may differ in location, religion, race, color and screen all music and try to avoid any language or
language, but we unite in our love of movement, references that may cause offense. Sometimes
music and the pursuit of healthy living, for every there will be an alternative track (at the bottom of
single person on our planet. the track list) for you to use instead.
At Les Mills, we believe in the dignity of each We embrace open communication with our
individual within our community, and we strive global family so that differences of opinion can be
towards equality for all. expressed, and education will always continue.
We celebrate and showcase all cultures through We are here, doors open, ready to listen and
our choice of role models, music and movements, learn.
with the aim of broadening cultural awareness. Above all, we are passionate about delivering
We know that what is considered appropriate life-changing fitness experiences, every time,
in some contexts can be seen as inappropriate everywhere, for everybody.
in others, and we aim to traverse these delicate

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LES MILLS GRIT 44

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

Got Real (2:46)

LES MILLS GRIT 44 © Les Mills International Ltd 2023

MIX and MATCH

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

SQUAT HEEL RAISE SQUAT JUMP

BARBELL BACKWARD-STEPPING LUNGE

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

DRIVE Layer 2: Squeeze the glutes from the bottom of

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

CONNECTION Layer 2: Think tight core unit in the Pushup. This

TECHNIQUE • Abs braced as feet jump back

LES MILLS GRIT 44 © Les Mills International Ltd 2023

0:25 Squat Heel Raise

LES MILLS GRIT 44 © Les Mills International Ltd 2023

DRIVE • Bar to knee height

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

0:25 Clean Squat Press

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

0:25 Burpee Jump

LES MILLS GRIT 44 © Les Mills International Ltd 2023

CONNECTION • Alternate L&R

DRIVE SQUAT JUMP

HIIT SCIENCE PUSHUP

LES MILLS GRIT 44 © Les Mills International Ltd 2023

1:00 Clean & Press x6 + Burpee Jump over Barbell x6

LES MILLS GRIT 44 © Les Mills International Ltd 2023

DRIVE  OPTION: BURPEE ON THE SPOT

LES MILLS GRIT 44 © Les Mills International Ltd 2023

0:30 Plate Extension – Pike

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

Glitz At The Ritz (2:42) Bounce (3:02)

Bubblin (2:54) Safari (1:33)

Come Check This (2:10) All the Ladies (2:34)

Free My Mind (2:11) Lights (0:57)

High Note (2:09)

LES MILLS GRIT 44 © Les Mills International Ltd 2023

L-R: Erin Maw, Joash Fahitua, Emma Alcock

Erin and the LES MILLS GRIT team

MIX and MATCH

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

0:45 Full Combo: Burpee Pushup x1, Donkey Kick x1

LES MILLS GRIT 44 © Les Mills International Ltd 2023

DRIVE • Abs braced

LES MILLS GRIT 44 © Les Mills International Ltd 2023

0:25 Shuffle R&L

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

LES MILLS GRIT 44 © Les Mills International Ltd 2023

CONNECTION • Push off outside foot to change direction

HIIT SCIENCE • Hands under shoulders

LES MILLS GRIT 44 © Les Mills International Ltd 2023

POP SQUAT + SPRINT OTS