LES MILLS CORE 46 Choreography Booklet1

LES MILLS CORE 46
MUSIC
30-MINUTE FORMAT
01. WARM-UP 30
02. CORE STRENGTH 1
03. STANDING STRENGTH 1
05. CORE STRENGTH 2
06. CORE STRENGTH 3
45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
WARM-UP 45
STANDING STRENGTH 3
GLUTE ISOLATION / ISOLATION
45-MINUTE FORMAT
STRETCH
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.
LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC 45-MINUTE FORMAT
EXHALE (Hook N Sling Remix)
Never Gonna Give You Up (3:36)
(2:22)
01 Controversial Creation
2022 Les Mills Music Licensing Ltd. 07 kenzie feat. Sia
2020 Arista Records, a division of Sony Music
Written by: Aitken, Astley, Stock, Waterman Entertainment.
Written by: Williams, Cubina, Lomax, Smith
Energy (5:24) EXHALE (Hook N Sling Remix)

(2:16)
02 Easy McCoy & Black Hydra
2021 The Entity Music Group/ Black HYRDA. kenzie feat. Sia
Written by: Murray, Hayden, Greene 2020 Arista Records, a division of Sony Music
Entertainment.
Written by: Williams, Cubina, Lomax, Smith
Gangster Trippin (Sultan + Shepard
Remix) (4:42) Feels Right (4:45)
03 Fatboy Slim
Courtesy of Skint Records Limited, a BMG Company, 08 Leanard
Courtesy of Les Mills Music Licensing Ltd.
under exclusive license to Armada Music B.V.
Written by: Avery
Written by: Cook, Lockett, Davis
Kiss My (Uh Oh) (2:52)

Anne-Marie & Little Mix Burning Skies (5:19)
04 2021 Warner Music UK Limited. A Major Toms /
Asylum Records UK release. 09 NOAM DEE feat. Voces Del Futuro
Courtesy of Les Mills Music Licensing Ltd.
Written by: Mendez, Perez, Marsden, Cedeno, Upsahl,
Nappi, Banfield, Nicholson, Purcell Written by: Fairley
Kiss My (Uh Oh) (1:53)

wanderer (4:15)
Anne-Marie & Little Mix
2021 Warner Music UK Limited. A Major Toms /
Asylum Records UK release.
10 Tails & Iris Penning
2021 bitbird.
Written by: Mendez, Perez, Marsden, Cedeno, Upsahl, Written by: A. Hinds, W. Hinds
Nappi, Banfield, Nicholson, Purcell
Feels Right (4:45)

Phoenix (4:45) ALT Leanard
05 Green & Gold
2022 Les Mills Music Licensing Ltd.
03 Courtesy of Les Mills Music Licensing Ltd.
Written by: Avery
Written by: Cardin, O'Farrell, Stebbings, Gilbert
Lovely Mess (4:45)

You Gotta Be (4:29) ALT Alder feat. Mia Priffman
06 Conro & LissA
2020 Monstercat.
04 Courtesy of Epidemic Sound.
Written by: Unknown
Written by: Weekes, Ingram

LES MILLS CORE 46 CREDITS
Choreography – Dan Cohen and Diana Archer Mills
Chief Creative Officer – Dr. Jackie Mills
Creative Director and Program Coach – Kylie Gates
Technical Consultant – Bryce Hastings
Production Coordinator – Laura Jackson
LES MILLS CORE Release 46 filming takes the

visuals to new limits. The incredible set and
the gorgeous screens projecting a beautiful
environment all aid in the outstanding feel and
vibe that Release 46 brings!
L–R: Dan Cohen, Martine Matapo-Kolisko,
Otto Prodan, Corey Baird, Erin Maw Rhythmical changes play a key role in this
workout. We move slowly to master the
PRESENTERS
movement sequences and build muscular tension,
which sets us up for success when we transition to
the faster reps.
Dan Cohen (United Kingdom/New Zealand) is Resisted Pike Crunches, dynamic Power Skiers,
co-Program Director for LES MILLS CORE and Halos and banded Rows all feature in this release.
BODYCOMBATTM. He is a Masters level NLP
Have fun with your participants, get creative with
(Neuro Linguistic Programming) and IBC coach.
your coaching and connection on how to truly
Dan is based in Auckland with his wife and three
generate power from the core while perfecting
children.
stability and strength.
We also have some exciting news for the
Martine Matapo-Kolisko (New Zealand) is a 45-minute format! A NEW Glute Isolation track for
LES MILLS CORE, BODYATTACKTM and the 45-minute format or use it as Core strength 3
BODYSTEPTM Presenter/Instructor and a LES (Track 6) in the 30-min format.
MILLS TONETM Instructor. She lives in Wellington.
Enjoy the workout.
Corey Baird (New Zealand) is a LES MILLS CORE
Trainer and BODYBALANCETM/BODYFLOW®
LES MILLS CORE team
Instructor/Presenter. He is based in Auckland,
where he is also a personal trainer and
international online trainer.
Otto Prodan (Brazil) is an LES MILLS CORE,

LES MILLS THE TRIPTM, LES MILLS GRITTM,
LES MILLS TONE, BODYSTEP and an RPMTM
Instructor. He lives in Auckland and has been a
Les Mills Instructor for seven years.
Erin Maw (New Zealand) is a LES MILLS

CORE, LES MILLS GRIT, LES MILLS TONE,
BODYCOMBAT and BODYJAMTM Trainer/
Presenter and the Lead Creative for LES MILLS
GRIT. She is a Marketing Co-ordinator at Les
Mills International in Auckland and is also a Les
Mills Ambassador for BODYCOMBAT, LES MILLS
TONE and LES MILLS GRIT.

KEY EXPRESS FORMATS
Intro Introduction Br Bridge Hey Instructors, we heard you loud and clear! We
know that worldwide, the primary class format
B up Build up C Chorus
focus is the 30-minute class not the 45-minute
PC Pre-chorus V Verse format (yet). So, we want to give you BONUS
Instr Instrumental Alt Alternating tracks from the 45-minute format to switch out
B Back F Forward after you launch the new release!
F&B Forward and back HOH Hands on hips
L Left R Right With that in mind, below you will see the BONUS
tracks that can be switched out in bold to add
O/H Over head ROM Range of motion
longevity to your classes and give a new 'vibe'
T&B Top and Bottom w. With and feel to the class. It is recommended if you
Low Level Advanced Level are doing the Bonus Standing Strength 3 you use
Warm-up 45 which has more integrated exercises
RELEASE FEEDBACK so the participants are better prepared for this
training.
Tell us what you think of this release.
Visit lesmills.com/release-feedback
30-MINUTE FORMAT
Track 01 Warm-up 30 /
Warm-up 45
Track 02 Core Strength 1
Track 03 Standing Strength 1 /
Standing Strength 3
Track 04 Standing Strength 2
Track 06 Core Strength 3 /

Glute Isolation
Total Time 25:48
If you are teaching the 45-minute format, we

again heard you! You now have a NEW Glute
Isolation track to bring more focus to the posterior
chain. You still have the option to use the
Isolation/Warm-up 30 track here as well. Enjoy!
45-MINUTE FORMAT
Track 07 Warm-up 45
Track 09 Glute Isolation /
Isolation
Track 10 Stretch
Total Time 43:41

30-MINUTE FORMAT
01. WARM-UP 30
TRACK FOCUS
I want my participants to feel successful in all the transitions through my clear coaching, engaged with the
music and ready for the workout ahead.
MUSIC EXERCISE CTS REPS

0:05 Intro / This is 2½x8 Set up ab brace. Lie on back, facing L. Feet on the
floor, hands at sides 20
0:16 _ A full 4x8 A Resisted C-Crunch
C-Crunch, hands to thighs 2
Hold and resist 12
Return to start position 2 2x
0:32 C / Give you 4x8 A1 C-Crunch 2/2
up C-Crunch, reach hands past knees 4
0:49 Oh oh 4x8 A 2
Triple Pulse C-Crunch
3x Pulse C-Crunch 6
1:04 V / _ We’ve 6x8 B Cross Crawl F&B (slow)

known Twist to front knee, back foot to floor 4
Return to start position 4
Twist to back knee, front foot to floor 4
1:28 C / Give you 4x8 B1 Cross Crawl F&B (fast)
up Twist to front knee 2
Twist to back knee 2
1:43 Oh oh 8x8 B2 Cross Crawl Sequence
Twist to front knee 2
Twist to back knee 2
Twist to front knee, hold 4
Repeat to B 8 4x
OPTION: Extend legs after 2 reps
2:15 C / Give you 2x8 Set up for Hip Bridge. Feet on the floor, close to
butt. Lift hips up 16
2:23 Make you 2x8 C Hip Bridge 16
2:31 Never 4x8 C1 Hip Bridge Opener
Knees open out and in 4
Lower hips down 4 7x
2:47 Never 8x8 A Resisted C-Crunch 16 4x

3:18 Outro / Never 4x8 A2 Triple Pulse C-Crunch 8 4x

30-MINUTE FORMAT
01. NEVER GONNA GIVE YOU UP 3:36mins
TECHNIQUE AND COACHING
COACHING CROSS CRAWL
Focus on bringing your participants into the KEY COACHING FOCUS
correct position from the very beginning of the
Lift shoulder up and across towards opposite
track. They should feel how the abdominal brace
knee. Rotate from the center of the chest
will help keep their lower back towards the floor
as they move. Along with this focus, we start the
track with a primer move to activate the core LAYER 1
muscles. Remember, this is your time to get • Fingertips to temples
everyone into the LES MILLS CORE mindset, so
use simple coaching with a positive, enthusiastic • Cross Crawl slowly
attitude to set the scene for the workout ahead. • Opposite shoulder to knee
• Elbows wide
RESISTED C-CRUNCH AND C-CRUNCH • Rotate from the center of the chest
KEY COACHING FOCUS • Same move, just a little quicker
Ribs to hips • Brace abs to stabilize
• If you want more intensity, extend the legs to
LAYER 1 45 degrees
• Come down to the floor
• Lie down on your back, side-on LAYER 2
• Let’s set the abdominal brace • Warming up the rotational muscles of the
body, the obliques
• Lower back presses close towards the floor,
brace the abs to hold the position
• Knees to 90 degrees HIP BRIDGE
• Crunch up KEY COACHING FOCUS
• Hands on thighs Activating glutes to lift hips
• Hold the contraction for 6 counts
• Pressure from the hands to thighs LAYER 1
• Ribs to hips • Feet come close to butt
• C-Crunch, fingers to heels, fingertips to • Squeeze glutes to lift hips
temples • Hip abduction
• Tuck the chin in • Knees open and close
• Lightly touch feet down • Feet stay flat and grounded
• Triple C-Crunch
• This time, extend the legs to 45 degrees LAYER 2
• Switching on the glute medius (the muscles
LAYER 2 that stabilize the hips). Important to get them
ready for the workout ahead
• The focus is to keep the lower back towards
the floor as we move
• Feel the push and pull to create resistance in
the belly

02. CORE STRENGTH 1
TRACK FOCUS
I want my participants to understand the precise Execution of the movements through my clear coaching
and to enjoy the challenge, no matter what level they are doing.

0:00 Intro / 5½x8 Set up Spider Plank, facing front on knees, hands under
(Instr) shoulders. Lift up onto toes, feet outside hip-width 40
OPTION: Stay on knees
0:24 V / _ I live 4x8 A Spider Plank Walk Out and In L&R
life L hand out to L corner 2
R hand out to R corner 2
L hand return to start position 2
R hand return to start position 2 4x
OPTION: On knees
0:43 _ Put it on 4½x8 A1 Spider Plank Walk Out and In (rhythm change) L&R
L hand out to L corner 1
R hand out to corner, hold 3
L hand return to start position 1
R hand return to start position, hold 3
Hold Plank 4 4x
1:05 C / (Opera 8½x8 A2 Spider Plank Walk Out and In w. Tricep Pushup L&R
vocals) 3x Spider Plank Walk Out and In
2/2 Tricep Pushup 12
Hold Plank 4 4x
After 2 reps, extend arms 4
1:47 (Silence) 2½x8 Set up for Pike Crunch. Pick up weight plate. Lie on
back, facing L. Knees over hips, plate above shoulders,
lift shoulders up 20
1:59 All in it 6½x8 B Pike Crunch & Leg Extension Sequence (slow)
Open arms and legs out to 45° 4
Pike Crunch (arms and legs to vertical) 4
C-Crunch 4 3x
Hold C-Crunch 4
OPTIONS: Bend knees, tap feet to floor or no plate
2:32 C / (Opera 8x8 B1 Pike Crunch & Leg Extension Sequence (fast)
vocals) Open arms and legs out to 45° 2
Pike Crunch (arms and legs to vertical) 2
C-Crunch 2
Hold legs at vertical, plate to chest 8 7x
3:12 _ My 5x8 B2 Criss-Cross Legs
energy L leg crosses in front of R 1
R leg crosses in front of L 1
Hold 8 16x
OPTION: Bend knees
OPTION: Lower legs to 45° after 4 reps
3:36 Instr / (B 4½x8 Set up Hover. Sit up, facing front, elbows under
up) shoulders. On knees or toes 36

02. CORE STRENGTH 1
3:59 V / _ I live 4x8 C Hover w. Walking Legs L&R
life L leg out 2
R leg out 2
L leg in 2
R leg in 2 4x
OPTION: Double Knee Drop
4:18 _ Put it 4½x8 C1 Hover w. Walking Legs Combo (fast)
L leg out, R leg out 1
Hold 3
L leg in, R leg in 1
Hold 3 4x
Hold Hover 4
4:40 Outro / 8x8 C2 Hover w. 3x Walking Legs and Knee Drop
(Opera 3x Walking Legs Out and In 12
vocals) Double Knee Drop 4 4x

02. ENERGY 5:24mins
WHY SPIDER PLANK WALK OUT AND IN
The evolution of long arms and legs was very KEY COACHING FOCUS
beneficial when it comes to proficiency in Brace abs to keep hips and shoulders square to
activities such as running and throwing. However, the floor
the longer the levers, the harder the core has to
work to provide a stable platform for safety and LAYER 1
precision. These exercises challenge our core • Let’s build into core strength, set a Plank
musculature by extending our levers away from • Hands shoulder-width apart
our center of gravity.
• Knees hip-width apart
COACHING • On knees or toes
This track is challenging in all moves: the Spider • Feet wider to stabilize
Plank sequence and Pike Crunch Extension work • Brace abs super tightly
and the Hover sequence. It doesn’t let up, so
• Back long and straight
spend some time getting core fit for this one!
• Your goal is to keep your hips and shoulders
The Plank focus is to keep everything square to square to the floor as you move
the floor, so give the levels to your class early on • If you feel the load more in the back, drop to
as this movement requires strength and control. knees
The lower abdominal work is challenging as • A little faster for 3 and 1 Tricep Pushup
we work with long levers. Again, coach the
levels to build confidence in the movement and • Chest to elbow level on the Pushup
coordination.
LAYER 2
The final move is built from our Hover base, this • Elbows tuck in on the Pushup, chest to elbow
time using the legs to challenge the core. level
• Challenge yourself by walking the hands
Look at who’s in front of you and offer the further away from you, challenging the entire
different levels to suit the needs of your body
participants. Take time to coach Layer 2 cues,
explaining how to Improve Execution and build
LEVEL
the Intensity through precision of movement. Try
To decrease intensity, on knees
using powerful imagery to bring these focuses
to life for participants and sell the benefits of this
type of training.

02. ENERGY 5:24mins
PIKE CRUNCH & LEG EXTENSION SEQUENCE HOVER WITH WALKING LEGS COMBO
KEY COACHING FOCUS KEY COACHING FOCUS
Ribs to hips (Crunch), lower back towards the
Brace abs to square body to floor. Back long
floor (Extension)
and straight
LAYER 1
• Plate or no plate LAYER 1
• Lie on your back • Elbows under shoulders, fists together
• Knees over hips • Knees hip-width apart
• Plate over shoulders • On knees or toes
• Crunch up and hold • Walk the legs out and in
• Slow C-Crunch • If you're not walking, Double Knee Drop
• Open to extend legs and arms • Back long and straight
• Lift arms and legs to a Pike • Brace the abs to keep everything square to
• Back to extension, legs to 45 degrees the floor
• Back to C-Crunch • Play with the rhythm
• Ribs to hips on the crunch • 3 times with a Double Knee Drop
• Lower back down towards the floor as you
reach away LAYER 2
• Lose the plate or bend the knees if you can't • We are feeling the extra core conditioning
get the range • Feeling the heat and energy
• Moving faster now • Light tap to keep the core engaged
• Hold the legs up • Challenging strength and control
• Plate to chest • Stay in the heat and hot spot till the end
• Criss-cross the legs – legs bent or straight
LEVEL
LAYER 2 To decrease intensity, on knees
• 2 long levers to load the 6-pack
• Creating strength and control for life
• Find the hot spot; focus on working the lower
abs and legs
LEVEL
To decrease intensity, bend knees

TRACK FOCUS
I want my participants to understand the execution of the moves to enhance rotational power through my
precise coaching.
Please note: This track contains explicit content. The alternative song can be use in its place.
Please use Feels Right with the same choreography.

0:01 Intro / Come 4x8 Set up for Power Skier R. Step L foot into middle
on of the SMARTBAND™, hold handle in each
hand or OPTION: Use one handle. Step feet
outside shoulder-width, bend L knee. Hands at
hip height above L knee 36
Small or medium weight plate nearby
0:16 Hit that 8x8 A Power Skier R
Hands across body to R 4
OPTION: Lift arms higher after 4 reps
0:47 B up / Get 4x8 A1 Power Skier R (faster)
that Hands across body to R 2
1:02 C / (Instr) 8x8 A2 Power Skier w. Lunge & Front Raise
Sequence R
3x Power Skier R 12
Lunge (R leg B), Front Raise 4 4x
1:33 _ What’s 2x8 Set up for Side Lunge & Diagonal Plate Press
Pick up weight plate. Hold plate at collarbones 16
OPTION: Use a band folded in half
1:41 _ What’s 6x8 B Side Lunge and Diagonal Plate Press L&R
Side Lunge L, plate down towards L knee 4
Return to start 4
Side Lunge R, plate down towards R knee 4
2:04 Get that 8x8 B1 Side Lunge and Diagonal Plate Press L&R
(fast)
Side Lunge R, plate down towards R knee 2 8x
Lift arms O/H when returning to start position
after 4 reps
2:35 C / (Instr) 8x8 B2 Side Lunge & Knee Lift Sequence L&R
Knee Lift L, plate O/H 2
Reset to start position 4
Repeat to R 16 2x

3:05 (Low) 4½x8 Set up Power Skier L 36

3:23 Get that 8x8 A Power Skier L 8 8x
3:53 B up / Get 4x8 A1 Power Skier L (faster) 4 8x
that
4:09 Outro / (Instr) 8x8 A2 Power Skier w. Lunge & Front Raise
Sequence L 16 4x

03. GANGSTER TRIPPIN (SULTAN + SHEPARD
REMIX) 4:42mins
WHY POWER SKIER WITH FRONT RAISE
Training our core muscles in standing increases SEQUENCE
the likelihood that they will contract when and KEY COACHING FOCUS
how we need them to, during functional activities. Brace abs to keep hips square to the front.
Being strong on the floor only has limited value Rotate from the center of the chest
when it comes to injury prevention.
LAYER 1
COACHING • Let’s start with a band
You have time to set up the Position and • Step your right foot into the center of the band
Execution of the Power Skier slowly before • Hold the handles, double or single
the beat kicks in and you are moving faster.
• Feet very wide
Combined with a Lunge and Front Raise,
this makes a great combination focusing on • Bring your weight into the right leg and bend
acceleration and deceleration for overall athletic the knee
power and ultimately performance for sports or • Brace abs and chest up
life! • Slow Power Skier
The coaching focus for all moves is about
stabilizing the hips and pelvis through strong core • Arms low to start
activation to be able to execute rotation from the • Chest stays in between the handles
chest. • Rotate from the center of the chest
• We are moving faster now
These types of movements help us get stronger
and, therefore, minimize our risk of injury when • 3 Skiers and 1 Lunge and Front Raise
we perform our daily activities. You have time to
space out your cues one at a time. This way, you LAYER 2
don’t leave anyone behind. When your coaching
allows participants to focus on the feeling of • Transferring the power from the legs through
the working muscles, bringing them back into the core
their bodies, it helps to fight fatigue and ensures
everyone stays committed to the end. LEVEL
To decrease intensity, single the band

03. GANGSTER TRIPPIN (SULTAN + SHEPARD
REMIX 4:42mins
SIDE LUNGE & KNEE LIFT SEQUENCE
KEY COACHING FOCUS
Brace abs to keep hips facing forward. Twist
from the center of the chest. Plate stops
outside thigh
LAYER 1
• Band or plate
• Feet under hips, plate at chest
• Side lunge to the right slowly
• Switch sides
• Chest up, abs braced
• Plate stops at outer thigh
• Hinge forward from the hips
• Rotate from the center of the chest
• Let’s move faster
• Add Plate Press
• Elbows forward as you press the plate up
LAYER 2
• Push from the outside foot and step wider for
more challenge
• Heart rate spike
• Challenge the obliques by taking the plate
wider
LEVEL

TRACK FOCUS
I want my class participants to feel the standing isolated glute work through my precise demonstration and
coaching. The standing work requires control, balance and a fun attitude.
Please note: This track contains explicit content. The alternative song can be used in its place.
Please use Lovely Mess with the same choreography.

Feet hip-width apart. Wrap band around thighs, a fist-
length above knees; cross band behind, bring handles
F, L handle threads through R handle, R handle
threads through L handle. Knees bent
0:00 Intro / Uh ohh 3x8 Pick up a weight plate in each hand, palms facing up.
Lift arms halfway up, hands out to corners 24
OPTION: No weight plates
0:13 V / _ Got my 8x8 Triple Pulse Squat w. Back Tap L&R
stuff 3x Squat Pulse 6
Lift up, tap L foot to B corner 2
Repeat to R 8 4x
0:50 C / Uh ohh 2x8 A Squat & Back Tap L&R
Squat down 2
Lift up, tap L foot to B corner 2
Repeat to R 4 2x
Hold R foot B, lower hands down to sides
0:59 V / _ The only 4x8 A1 Staggered Half Circle Tap R (slow)
time 4x Tap out to side, traveling to the front 16
4x Tap out to side, traveling to the B 16 1x
1:18 PC / Uh ohh 2x8 B Staggered Half Circle Tap R (fast)
4x Tap out to side, traveling to the front 8
4x Tap out to side, traveling to the B 8 1x
1:27 C / Love me 6x8 B1 Staggered Half Circle Pulse Tap R (faster)
8x Pulse Tap to side, traveling to the front 8
8x Pulse Tap to side, traveling to the B 8 3x
On last 4 cts, lift arms up, bend R leg and lift foot up
1:55 Br / Tell me 4x8 B2 45° Kickback w. Bent Knee R

Open knee out to R corner 2
Tap foot down 2 8x
2:13 C / Love me 8x8 C1 45° Kickback Pulse w. Bent Knee R
2x Pulse open 2
Tap R foot down 2 16x
2:51 Kiss my _ ½x8 Transition to Half Circle Tap L 4
2:52 _ The only 4x8 B Staggered Half Circle Tap L (slow) 32 1x
time
3:10 _ Already 2x8 B1 Staggered Half Circle Tap L (fast) 16 1x
3:19 C / Love me 6x8 B2 Staggered Half Circle Pulse Tap L (faster) 16 3x
On last 2 cts, lift arms up, bend L leg and lift foot up
3:47 Br / Tell me 4x8 C 45° Kickback w. Bent Knee L 4 8x
4:05 C / Love me 8x8 C1 45° Kickback Pulse w. Bent Knee L 4 16x

04. KISS MY (UH OH) 4:45mins
WHY SQUAT WITH TAP BACK
The gluteus medius contracts strongly during KEY COACHING FOCUS
weight bearing activities to help maintain control
Brace abs to keep hips and shoulders square to
of our mid-line. People without this control will
front. Squeeze butt (Leg Lift)
often shift their weight excessively towards the
weight bearing side when walking and climbing
stairs. Focusing on controlling our trunk position LAYER 1
while standing on one leg helps strengthen this • Wrap band around thighs, fist-distance above
stability mechanism. knees; cross band behind, bring handles
forward, left handle threads through right
COACHING handle, right handle threads through left
This track is a 'WOWSA'! It will challenge handle
everyone in the class, regular participants and • Grab plates, one in each hand
new people. At the beginning of the track, advise
• Set your feet outside hip-width
new participants to try without the band and
plates helping them to feel success! Remember, • Palms up, turn hands to the corners of the
look out and teach to the needs of your class! room
We set up this track with the band around the • Draw elbows in, squeeze lats and shoulder
thighs. Remember to educate your participants blades together
on why we do this band set-up and what benefits • Triple Pulse Squat and Tap Back, corner or
they will receive. lifted
Our hip abductors (side glutes) help control knee • Hips back and down on the Squat
alignment and the position of our pelvis during • Chest up and braced abs
weight-bearing activities. Pushing outwards
against the band wrapped around our thighs • Squeeze butt as you lift leg
enables us to generate more input from these • Hips and knees to 90 degrees to maximize
muscles during our movement patterns. These glute work
exercises are therefore great for improving
movement precision and reducing the potential
LAYER 2
for injury during activities such as running. So we
leave the band on for the entire track! • Feel the glute squeeze as you push the leg
back
We have 3 different exercises: Squat with Back
Tap, Staggered Half Hip Circle Tap and Bent Leg
Kickback, all focused on challenging the core, LEVEL
glutes, hips and posture. To decrease intensity, no band
Physically take time to get 'endurance fit' to teach
this track and spend time on practicing your pre-
cues. Changes come quickly, making the track
super dynamic and powerful with awesome music.
Lastly, remember you can’t coach everything, so
pick one focus to help all levels and stay with that
one, then choose a different focus next week.

04. KISS MY (UH OH) 4:45mins
STAGGERED HALF CIRCLE TAP 45-DEGREE KICKBACK WITH BENT KNEE
Brace abs to keep hips and shoulders square to Brace abs to keep hips and shoulders square to
front. Avoid side-leaning front. Squeeze glutes
LAYER 1 LAYER 1
• Hold the leg back • New move – lift the arms
• Hands down • Bent Leg Kickback
• Leg lifts up and taps down then circles forward • Push the knee to back corner and tap
• Standing leg bent and knee pushes out against • Squeeze glutes to take the leg back
the band • Small bend in standing leg
• Circle back around • Brace the abs so the pelvis is forward, keeping
• Brace abs and keep chest lifted the work in the glutes
• Faster – 8 Taps down • Squeeze glutes
• Double pulse and tap lightly
LAYER 2
• As you move, pick your ribcage up and pull LAYER 2
your shoulder blades down to create great • Working in the end range – that’s where the
posture muscles spent more time in a shortened
• Feel all the load in the standing leg forcing the position with more resistance from the band.
muscles of the leg and core to work harder We are all getting strong in the glutes!
• Glute medius on the outer hip is in 'challenge' • Right about now, fatigue is kicking in – stay
mode with it to get stronger
LEVEL LEVEL
To decrease intensity, no band To decrease intensity, no band

05. CORE STRENGTH 2
TRACK FOCUS
I want my participants to understand there will be 3 distinctive and consecutive rounds of oblique training
– circuit style. This movement diversity and variation is great for developing oblique muscle strength.

0:00 Intro / _ You 4x8 Set up for Parallel Woodchop
Use a weight plate, hold at chest like a steering wheel
Step feet wide, sit down into Squat 24
Preview Parallel Woodchop. Plate to L diagonal,
Side Lunge L, Parallel Woodchop R 8
OPTION: Use band folded in half
0:16 V / _ You’ve 4x8 A Parallel Woodchop L&R
Parallel Woodchop L 4
Parallel Woodchop R 4 4x
0:32 _ You told 8x8 A1 Halo and Parallel Woodchop L&R (slow)
Squat center, arms half circle above head L (Halo) 4
Extend arms to L corner 4
Parallel Woodchop R, L, R 8
Repeat to other side 16 2x
1:02 C / Oh why 8x8 A2 Halo and Parallel Woodchop L&R (fast)
Squat center, arms half circle above head L (Halo) 2
Extend arms to L corner 2
Parallel Woodchop R, L 4
1:33 PC / _ You 4x8 Set up for Rolling Hover. Equipment down, come
told down to floor. Facing R. Forearms stacked parallel. On
knees or toes 32
1:50 _ You told 4x8 B Rolling Hover L

me L arm open to Side Hover 8
2:04 C / Oh why 8x8 B1 Side Hover w. Hip Lift Pulse L
L arm open to Side Hover 4 1x
Hip Lift Pulse L 2 14x
Hip Lift Pulse w. L arm O/H 2 14x
Transition to Hover, fists together 4
2:36 _ why 4x8 C Firefly F&B (slow)
Front knee to front elbow 4
Return to Hover 4
Back knee to back elbow 4
2:51 C / Oh why 4x8 C1 Firefly F&B (fast)
Front knee to F elbow 2
Return to Hover 2
Back knee to back elbow 2
3:07 Instr / (Low) 4½x8 Transition to Hover, facing L. Forearms stacked
parallel. On knees or toes 36
3:24 PC / You told 4x8 B Rolling Hover R 16 2x

05. CORE STRENGTH 2
3:40 C / Oh why 8x8 B1 Side Hover w. Hip Lift Pulse R
R arm open to vertical 4 1x
Hip Lift Pulse R 2 14x
Hip Lift Pulse w. R arm O/H 2 12x
Transition to B, facing R side, feet on floor 8
4:11 Br / _ I 4x8 D Cross Crawl w. Leg Extension F&B

thought Twist to front, front knee in, back leg extend 2
Twist to B, back knee in, front leg extend 2 8x
On last 4 cts, preview Scissor Legs
OPTION: Toe Taps
4:27 Outro / Oh 4x8 D1 Cross Crawl w. Scissor Legs F&B
why Twist to front, front leg to vertical, back leg lowers 2
Twist to B, back leg to vertical, front leg lowers 2 8x
Hold the last one to the front

05. PHOENIX 4:45mins
WHY HALO AND PARALLEL WOODCHOP
Our obliques rotate the ribs in relation to the KEY COACHING FOCUS
pelvis, but they also rotate the pelvis in relation to
Brace abs. Rotate from center of chest. Elbows
the ribs.
forward (Halo)
In this track, we use both of these mechanisms.
The Halo pattern rotates the ribs while the Leg LAYER 1
Drops rotate the pelvis. This is a great way to • Band or plate
challenge the obliques. The varied action mixes
up the muscular demand; this means we can keep • Take your feet wide
the intensity high. • Hips sit back and down
• Parallel Woodchop
COACHING
• Knees press out over toes as you weight-shift
Performing 3 different exercise combinations
allows us increase the time under tension in our • Brace abs to keep hips square to front
obliques load. These muscles need to be strong • Chest is high and it follows the plate corner
to support us for everyday activities. to corner
• Halo around the head
The Halo/Woodchop combination trains
• Elbows forward
integration. Then we focus on perfect execution
and control in The Rolling Side Hover with the • Hold the Squat position as we do the Halo
Firefly. The final exercise is the Cross Crawl, which • Speed up the Halo
intensifies to Scissor Legs for a final strength
challenge. Show all the options so everyone is
successful no matter what level they are at. LAYER 2
• As you hit the corners, you want to hit the
Lastly, empower participants by giving them the brakes and feel how your core reacts to
benefits of the movements – the WHY! Show decelerate the rotation. Reactive Core Training
your love of LES MILLS CORE through genuine is so good for developing core control
physical role-modeling of working out to music.
LEVEL
To decrease intensity, use a band

05. PHOENIX 4:45mins
ROLLING HOVER AND FIREFLY CROSS CRAWL
KEY COACHING FOCUS Rotate from the center of the chest
Bottom hip lifted. Body moves as one. Brace LAYER 1
abs to keep hips and shoulders square to the • Lie down on your back quickly
floor (Firefly)
• Cross Crawls to finish
• Front and back
LAYER 1
• Fingertips to temples
• Equipment down
• Rotate from the center of the chest
• Come down to the floor, side-on
• Shoulder to knee
• Stack arms parallel directly under shoulders
• Elbows wide
• On knees or toes
• Scissor the legs to intensify
• Brace abs
• Back long and straight
LAYER 2
• Rolling Hover to the front
• Can you get both elbows off the floor?
• As you roll, focus on lifting the bottom hip
• Body moves as one unit
LEVEL
• Decrease intensity with the bottom knee down
To decrease intensity, keep knees bent
• Stay at front and add the Hip Lift Pulse
• Extend arm over head
• Come back to Hover, fists together
• Add the Firefly
• Knee towards elbow
• Hip opens
• Keep bracing the abs tightly to keep
everything square to the floor
LAYER 2
• As you extend the arm we start to feel the
pinch in the side waist
• Drive out of the forearm to stabilize the
shoulder
• This is like a puppet master is lifting your hips
high
LEVEL
To decrease intensity, knees down

06. CORE STRENGTH 3
TRACK FOCUS
I want my participants to understand which muscles they are working and the great benefits of this type of
training.

0:00 Intro / (Instr) 2x8 Set up Deadlift w. Front Raise. Step onto the
band, feet hip-width apart. Arms at sides 16
OPTION: Weight plates
0:07 V / Listen 8x8 A Deadlift w. Front Raise 2/2
Tip F from the hips, Front Raise 4
On last 4 cts, arms to B
0:39 C / _ You gotta 4x8 A1 Cobra Pulse
Pulse arms 2
Arms to F 2 15x
0:55 Rep / _ Gotta 4x8 A2 Wide Bentover Row Pulse
Top Half Pulse 2 16x
1:11 V / Herald 2x8 Stand up, shake out arms and legs, roll shoulders.
Reset for Front Raise 16
1:18 Some may 6x8 A Deadlift w. Front Raise 2/2
On last 4 cts, arms to B 8 6x
1:42 C / _ You gotta 4x8 A1 Cobra Pulse

Arms to front 2 15x
1:58 Rep / _ Gotta 4x8 A2 Wide Bentover Row Pulse 2 16x
2:13 Quiet B up / 2x8 Come down to the floor, facing F in Horse Stance.
Hands under shoulders, knees under hips 16
2:21 V / Listen 16x8 B Horse Stance Diagonal Pointer Combo
Extend L arm F, R leg B 2
3x Diagonal Pointers out & in 12
L arm and R leg return to floor 2
OPTION: Extend Pointer wider after 2 reps
3:24 Herald 1x8 Transition to Back Extension. Lie on belly, facing
front. Feet together, arms out to sides 8
3:28 Try to 7x8 C Back Extension
Lift chest up 4
Lower down (fingertips touch or stay off the floor) 4 7x
On last 2 cts, chest stays lifted, arms down at
sides
3:55 C / _ Gotta 4x8 C1 Back Extension Pulse
Top Half Pulse up and down 2 16x
4:11 Outro / _ 4x8 D Flutter Kick L&R

Gotta Forehead on back of hands 32

06. YOU GOTTA BE 4:29mins
WHY HORSE STANCE DIAGONAL POINTER COMBO
Horse Stance exercises provide a great KEY COACHING FOCUS
opportunity to train our shoulder stabilizers.
Focusing on driving the supporting hand into the
floor
floor and gluing the scapula to the rib cage helps
improve stability and control.
LAYER 1
COACHING • Equipment down
This track starts in standing with 3 different • Come to Pointer
exercises to target the core and postural muscles. • Hands shoulder-width apart
Offer participants band or plate options.
• Knees under hips
We then progress to the Pointer work for strength
and stability. Bracing the abs tightly is key to • Opposite arm and leg extend 3 times
keeping the trunk stable and the pelvis still. • Brace abs tightly to keep hips and shoulders
The Back Extension work helps improve scapula square to the floor
control, an important component of improving
shoulder stability, as well as all the postural LAYER 2
benefits that make us feel and look strong.
• Press your hand and knee down as firmly as
The key to this track is to coach all levels so you can to stabilize the move
everyone is included. Know your participants and
• Challenge the range of motion – take the arm
know their goals so you can help motivate them
and leg wider
to success!
DEADLIFT WITH FRONT RAISE / COBRA / BACK EXTENSION

ROW KEY COACHING FOCUS
KEY COACHING FOCUS Squeeze butt and squeeze shoulder blades
Tip forward from the hips. Brace abs with together
chest lifted. Squeeze shoulder blades together
LAYER 1
LAYER 1 • Lie down on your belly
• Step feet under hips into band • Heels together, arms wide
• Tip forward from the hip • Lift chest off the floor
• Deadlift with Front Raise • Tuck the chin in to release neck tension
• Arms to the corners of the room • Shoulder blades squeeze together
• Brace abs and lift chest • Glute squeeze
• Stay down, take the arms behind you for • Take the arms back into Cobra
Cobra
• Small pulse, body stays still LAYER 2
• Arms forward and Wide Row • Feel where the movement is coming from – we
• Squeeze shoulder blades together are training the back extensors
LAYER 2 LEVEL
• Let’s activate the mid and upper back muscles To decrease intensity, both hands on the floor
by squeezing the shoulder blades together as
you stand
• We are activating the posterior chain now!

06. YOU GOTTA BE 4:29mins
FLUTTER KICK
KEY COACHING FOCUS
Squeeze butt
LAYER 1
• Hands forward, head down
• Flutter kick the legs
• Squeeze butt
LAYER 2
• Go as fast as you can
LEVEL
To decrease intensity, both hands on the floor

45-MINUTE FORMAT
WARM-UP 45
TRACK FOCUS
I want my participants to feel successful in all the transitions of the exercises through my clear coaching,
engaged with the music and ready for the workout ahead.

0:09 Intro / 2½x8 Set up for Alt Single-Leg Lift. Lie on floor, facing L
Pressure side, feet on the floor, hip-width apart, arms wide 16
Double-Leg Lift (knees over hips) 4
0:19 V / Always 5½x8 A Alt Single-Leg Lift F&B
Front leg lowers, tap toes on floor 4
Front leg lifts 4
Back leg lowers, tap toes on floor 4
Back leg lifts 4 2¾x
0:40 _ Anytime 1x8 Set up Single-Leg Lift w. Extension. Back leg extends
to vertical, front leg extends out 8
0:44 _ Anytime 3x8 A1 Alt Single-Leg Lift w. Extension (slow)
Knees over hips 4
Front leg extends to vertical; B leg extends out 4
Return knees over hips 4
Back leg extends to vertical, front leg extends out 4 1½x
OPTION: Single-Leg Tap to floor
0:56 C / Exhale _ 4x8 A2 Alt Single-Leg Lift w. Extension (fast)
Knees over hips 2
Back leg extends to vertical, front leg extends out, 2
knees over hips 2
Front leg extends to vertical, back leg extends out 2 4x
1:12 Instr / 10x8 B Oblique Knee Drop F&B
Knees drop to front 4
Return to center 4
Knees drop to B 4
Return to center 4 5x
1:51 _ Anytime 4x8 B1 Oblique Knee Drop w. Leg Extension F&B (slow)
Knees drop to front, extend top and bottom legs,
split to scissor 4
Return to center 4
Knees drop to B, extend top and bottom legs, split
to scissor 4
2:06 Exhale _ 4x8 B2 Oblique Knee Drop w. Leg Extension F&B (fast)
Knees drop to front, extend top and bottom legs,
split to scissor 2
Return to center 2
Knees drop to B, extend top and bottom legs, split
to scissor 2
2:22 (Silence) 2½x8 Grab the back of your thighs, roll up and over into
Plank position, facing R. Hands under shoulders, on
knees or toes 20
2:32 V / Give me 2x8 C Plank 16

WARM-UP 45
2:39 You 8x8 C1 Plank Scorpion (slow)
Front knee in 4
Front foot B and heel to ceiling 4
Front knee in 4
Return to start 4
Repeat to B 16 2x
OPTION: On knees
3:10 Exhale _ 4x8 C2 Plank Scorpion (fast)
Front knee in 2
Front foot B and heel to ceiling 2
F knee in 2
Repeat to B 8 2x
3:26 (Low synth) 4x8 Transition to standing. Pick up weight plate, hold at
chest like a steering wheel 16
Preview Lunge, Twist & Press Combo 16
OPTION: Use a band folded in half
3:42 Confidence 6x8 D Lunge, Twist & Press Combo (slow)
Lunge L, Twist R 4
Step L leg in, push plate out to L corner 4
Lunge L, Twist R 4
Repeat to R 16 2½x
4:05 C / _ Anytime 4x8 D1 Lunge, Twist & Press Combo w. Knee Lift (slow)
Lunge R, Twist L 4
Knee Lift R, push plate out to R corner 4
Lunge R, Twist L 4
Repeat to L 16 1x
4:21 Outro / (Instr) 4x8 D2 Lunge, Twist & Press Combo w. Knee Lift (fast)
Lunge R, Twist L 2
Knee Lift R, push plate out to R corner 2
Lunge R, Twist L 2
Repeat to L 8 2x

EXHALE (HOOK N SLING REMIX) 4:38mins
WHY OBLIQUE KNEE DROP
This dynamic Warm-up helps prepare the KEY COACHING FOCUS
neuromuscular connections needed for the
Anchor shoulders to the floor
athletic format.
COACHING LAYER 1
Pre-cue a small to medium plate for the end of • Knees drop to the front
the track. Focus on bringing your participants into • Shoulders anchored to the floor
the correct position from the beginning of the
track. They should feel how the abdominal brace • Feel your waist muscles lower you to the floor
will help keep their lower back towards the floor • Then feel the muscles contract to pull you back
as they move. Coach to the levels in all exercises up
so participants understand they have choices • Extend the legs, top leg long, bottom leg long
with all movements giving them autonomy over
• Bend the knees if it’s too much range
their workout. We have a mix of integrated and
isolated exercises to warm up fast. Set the scene
with a positive, encouraging coaching style, LAYER 2
especially using this standing work to make • How close to the floor can you lower the
connection early on in the class. This is our point knees?
of difference to the 30-minute Warm-up.
• The obliques are in their prime when we move
fast like this; they are the power muscles
ALTERNATING SINGLE-LEG LIFT
KEY COACHING FOCUS
LEVEL
Engage abs to press lower back towards the
To decrease intensity, bend legs
floor (Leg Lift)
PLANK SCORPION
LAYER 1
KEY COACHING FOCUS
• Arms at sides, palms up
• Anchor shoulders to the floor
the floor. Squeeze butt on Leg Lift
• Double Leg Lift
• Lower front leg, then back leg, and reset
LAYER 1
• Knees directly over hips
• Grab the back of legs and roll up
• Abs braced to keep lower back pressed
• Set up Plank
towards the floor, especially as you lower
the legs • Hands under shoulders
• Toes tap the floor lightly • On knees or toes
• Shins stay parallel • Brace abs to square body to floor
• Let’s extend the legs • Back long and straight
• Front leg low, back leg high • Push your hands through the floor
• You can bend your legs to reduce the load • Front knee to chest, push heel to ceiling, knee
to chest, reset
• Let’s move faster
• Squeeze butt when we lift the knee
• Drop to knees any time
LAYER 2
• Hamstring Stretch as you are getting warm
LAYER 2
• Because we are moving faster, the abdominals
have to work harder to stabilize your spine • How hard are your bracing your abdominals?
• Keep pushing down through your hands so
you don’t collapse through the shoulders
LEVEL
To decrease intensity, bend legs
LEVEL
To decrease intensity, stay on knees

45-MINUTE FORMAT
EXHALE (HOOK N SLING REMIX) 4:38mins
LUNGE, TWIST & PRESS COMBO
KEY COACHING FOCUS
Long step (Lunge). Brace abs to keep hips
square to the front. Rotate from the center of
the chest (Twist)
LAYER 1
• Standing up, grab your band or plate
• Feet under hips
• Long Lunge
• Push plate to corner
• Twist from center of chest
• Brace abs, chest up
• Corner to corner on the Twist
• Lift the knee
LAYER 2
• Challenge the stabilizers
• Integrated move
LEVEL
To decrease intensity, use a single band

STANDING STRENGTH 3
TRACK FOCUS
I want my participants to feel successful in all the transitions of the exercises through my clear coaching so
they understand what level is right for them to choose.

0:00 Intro / (Instr) 4x8 Feet outside hip-width. Hands clasped straight in
front 24
Preview: Double Pulse Squat w. Knee lift L, rotate
arms L 8
Reset
0:15 V1 / It’s in the 8x8 A Double Pulse Squat w. Knee Lift and Rotation L&R
way Double Pulse Squat 4
Knee Lift L and rotate arms L 2
Repeat to R 8 4x
0:45 Instr / (Bass & 8x8 B Burpee (slow)
Synth) Squat down 2
Hands to floor 2
L foot B 2
R foot B 2
Pull B to crouch 4
Shift weight F 4
Pull B to crouch 4
Shift weight F 4
L foot in 2
R foot in 2
Chest up, Squat 2
Stand up 2 2x
1:16 _ Something 8x8 A Double Pulse Squat w. Knee Lift and Rotation L&R 16 4x
1:46 (Synth vocal) ½x8 Hold and set up for Burpee (fast) 4
1:48 Instr / (Bass & 8x8 B1 Burpee (fast)
synth) Squat down 1
Hands to floor 1
L foot B 1
R foot B 1
Pull B to crouch 2
Shift weight F 2
Pull B to crouch 2
Shift weight F 2
L foot in 1
R foot in 1
Chest up, Squat 1
Stand up 1 4x
OPTION: Jump feet out and in
OPTION: Add jump at the end after 2 reps
2:19 (Low) 4½x8 Set up for Rotational Deadlift 36
Preview: R leg B (into Deadlift), arms out to sides,
rotate R towards L knee

STANDING STRENGTH 3
2:36 V2 / It’s in the 8x8 C Rotational Deadlift R&L
way R leg B (Deadlift), arms out to sides (Aeroplane) 4
Rotate R hand towards L foot 4
Lift B to Aeroplane 4
Return to start 4
Repeat L 16 2x
3:06 Instr / (Bass & 8x8 C1 Rotational Deadlift w. Leg Lift R&L
synth) R leg B (foot off floor), arms out to sides (Airplane) 4
Rotate R hand towards L foot 4
Lift B to Aeroplane 4
Repeat to L 16 2x
OPTION: Keep foot on floor
3:37 Br / Something 8x8 A Double Pulse Squat w. Knee Lift and Rotation L&R 16 4x
4:07 (Synth vocal) ½x8 Hold and set up for Burpee (fast) 4
4:09 Outro / (Bass & 8x8 B1 Burpee (fast) 16 4x

synth)

FEELS RIGHT 4:45mins
WHY DOUBLE PULSE SQUAT WITH KNEE LIFT AND
Standing, Dynamic Core Training, is one of the ROTATION
unique components of LES MILLS CORE. These KEY COACHING FOCUS
exercises allow us to train our core stabilizers
Hips back and down (Squat), rotate from the
where we need them most. It is this approach
center of the chest as you rotate
that helped runners shave 66 seconds off a 5km
time trial by doing LES MILLS CORE three times a
week for just six weeks. LAYER 1
• Feet outside hip-width
COACHING • Arms straight in front of you
What a track – we hope you love it as much as
• Check it out – Double Pulse Squat and a
we do! You can use this track as Bonus 3 in the
rotation
30-minute class. It is Standing Strength with
integration at its best. These movements not only • Hips sit back and down on the Squat
work the core, they also build muscle strength • Brace abs, chest up
and endurance in both the lower and upper body • Knee travels straight forward
and all the mobility gains as well!
• Arms go to the corner
There are so many levels that people can choose
• Rotate from the center of the chest as you
to take and feel successful in the track, so look
twist
out and see what your participants need.
The great news is you can add in the
choreography layers as your participants build LAYER 2
strength levels – starting slowly then building up • We are mimicking a Cable Pull for the obliques
faster – over a few weeks of teaching the track. • Try and hold the knee and the twist for longer;
The focus is on control the entire time, and you suspend in the air
and your participants will build strength and
mobility fast.
Remember, listen to the music 'it's wicked!'

FEELS RIGHT 4:45mins
BURPEE ROTATIONAL DEADLIFT
Hips back and down (Squat) brace abs, back Brace abs to square hips to the floor. Rotate
long and straight (Plank) from center of chest
LAYER 1 LAYER 1
• Feet wide • Long Step Tap back
• Squat, hands down • Rotate the upper body
• Walk back to Plank • Square back and switch
• Pull back and Plank • Brace abs to square the body to the floor
• One more time • Rotate from the center of the chest
• Walk feet wide • Lift the back leg for a balance challenge
• Squat to stand • Single-Leg Deadlift
• Brace abs to square hips to the floor
• Back long and straight LAYER 2
• Let’s make the pullback faster • Challenging the balance and single-leg
• You can walk or jump in and out of the Burpee strength
• Add a jump on standing with a soft landing
LEVEL
LAYER 2 To decrease intensity, foot down on floor
• We release the shoulders when we pull back
• Big integrated track with cardio
• As you pull back, think about bolting for more
core activation
LEVEL
To decrease intensity, knees down on floor

45-MINUTE FORMAT / BONUS 06 – 30 MINUTE FORMAT
TRACK FOCUS
My participants will feel the strength and mobility work in their posterior chain through my clear set-up
and Education cues.

Set up Hip Bridge. Feet hip-width apart.
Find middle of the band, wrap around front
of thighs, a fist-length above knees; cross
band behind, bring handles F, L handle
threads through R handle, R handle threads
through L handle
OPTION: No band
0:00 Intro / Rain 4x8 Come down to the floor. Lie on back facing
L side. Feet hip-width apart close to butt
0:16 V / Rain 4x8 A Hip Bridge 2/2
Lift hips up 4
Lower down 4 4x
0:32 Rain 8x8 A1 Hip Bridge 1/3
Lift hips up 2
Hold 2
Lower down 4 8x
1:03 Rain 8x8 A 2
Hip Bridge Pulse
Pulse up 1
Lower halfway down 1 32x
1:35 Instr / (Keyboard) 4x8 Set up Clam L. Lower down to floor. Roll
onto R side of hip, knees F and bent, heels
in line with hips. R elbow under shoulder,
L hand on L hip, lift hips up 32
OPTION: Hips stay down
1:50 C / Love 4x8 B Clam L

Open top knee 2
Close knee 2 8x
2:06 Love 4x8 B1 Clam Pulse L
Top Half Pulse 2 16x
2:22 Heavens above 4x8 B Clam L 4 8x
2:37 V / The rain 4x8 Set up Horse Stance. Come onto hands and
knees, facing R side 24
Extend L leg, foot off the floor 8
2:53 The rain 20x8 C Horse Stance Pointer Combo L&R

Half circle 45° to L corner 4
Half circle B to center 4
Half circle 45° to L corner 4
Half circle B to center and knee to floor 4
OPTION: Tap foot down

4:12 The rain 4x8 B Set up Clam R. Come down onto L side of
hip 32
4:28 C / Love 4x8 B Clam R 4 8x
4:44 Love 4x8 B1 Clam Pulse R 2 16x
4:59 Heavens above 4x8 B Clam R 4 8x

BURNING SKIES 5:19mins
WHY HIP BRIDGE
The gluteals are a key component of our core KEY COACHING FOCUS
muscles. They are also one of the muscle groups Squeeze butt
that tend to disengage during functional activities
which makes them a common target for rehab
programs. These exercises will help to ensure LAYER 1
these muscles remain strong and active when we • Wrap band around thighs, fist-distance above
need them. knees; cross band behind, bring handles
forward, left handle threads through right
COACHING handle, right handle threads through left
You asked for it and we responded! This is our handle
NEW Glute Isolation track which is to be used in • Lie down on your back, side-on
the 45-minute format (check the formats) OR you
• Hip Bridge
can use it as a Bonus Core Strength 3 (Track 6 in
the 30-minute format). • Feet hip-width apart
• Brace abs and lift hips
Why are we doing this? This track brings more • Squeeze butt
posterior chain recruitment into the 45-minute • Drive out of heels
format and provides an opportunity to focus • Hips square
solely on the glutes, which is such a key element
of core conditioning and often a problem area for
many. LAYER 2
We set up this track with the band around the • Avoid overarching the back to keep the work
thighs. Remember to educate your participants in the core
on why we do this band set-up and what benefits • We are isolating our glutes in the top range
they will receive.
LEVEL
The exercises; Hip Bridges, Clams and Pointer
To decrease intensity, no band
work – all bringing focus to strong glute
engagement to develop power and strength,
which has a carry-over effect into everyday life.
The music is magical, so choose your words
carefully to ensure participants can enjoy this
mind-body experience!

BURNING SKIES 5:19mins
CLAM
KEY COACHING FOCUS
Lift the bottom hip. Hips and chest square to
the front
LAYER 1
• Elbows directly under shoulders
• Stack the feet together
• Feet, hips and shoulders in one straight line
• Knees forward
• Lift hips away from the floor
• Open and close the knee
• Hips and chest square to the front
• Brace abs
LAYER 2
• Try to get the outside of the knee facing the
rear so you have outward rotation and more
engagement in the glutes
• We are targeting the side glute which stabilizes
the hips and pelvis
LEVEL
HORSE STANCE POINTER COMBO

KEY COACHING FOCUS
the floor. Squeeze butt
LAYER 1
• Come to all fours
• Hands under shoulders
• Knees under hips
• Brace your core
• Half circle out and in
• Squeeze butt
• Foot touches down to the floor or off the floor
LAYER 2
• Trying to put as much resistance on the band
as we can
• Keep the body as still as you can
LEVEL
To decrease intensity, foot on the floor

45-MINUTE FORMAT
STRETCH
TRACK FOCUS
I want my participants to feel the stretches, helping to increase mobility in the hips and thoracic areas.

0:00 Intro / (Instr) 2x8 On floor. Set up Swan Pose, facing R. R knee 90° and
bend L knee to 90° behind 16
0:13 V / _ Keep on 4x8 A Swan Pose R
wandering Pull R foot in towards your groin
Straighten L leg, roll hip towards the floor, hands at
sides 32
OPTION: 90°/90° Stretch
0:36 PC / Lost in 2x8 A1 Quadricep Stretch L
Pull L foot in towards body 16
0:47 _ I’m a 4x8 A2 PNF Quadricep Stretch L
Push L foot against hand
Release and then pull foot in further 32
1:10 Wanderer _ 2x8 B Hamstring Stretch R
Come onto L knee, R leg extended
Stay upright or lean F, fingertips to floor 16
1:22 V / _ Keep on 2x8 Set up Swan Pose, facing L. L knee 90° and bend
R knee to 90° behind 16
1:35 _ Keep on 3x8 A Swan Pose L
Pull L foot in towards your groin
Straighten R leg, roll hip towards the floor, hands at
sides 24
1:50 Trying to 1x8 A1 Quadricep Stretch R
Pull R foot in towards body 8
1:56 _ I’m a 4x8 A2 PNF Quadricep Stretch R
wanderer Push R foot against hand
Release and then pull foot in further 32
2:19 I’m a 2x8 B Hamstring Stretch L
wanderer _ Kneel on R knee, L leg extended
Stay upright or lean F, fingertips to floor 16
2:30 Br / _ With 4x8 Set up for Star Pose. Sit on butt, facing F, soles of feet
your together and bring in close, knees out to sides, round
spine, lean F, elbows towards knees 32
2:53 Instr / (Low) 5x8 C PNF Star Pose
Push forearms into the shins
Bring knees up 40
3:22 Trying to 8x8 C1 Star Pose w. Twist L&R
Lift up, place L hand reach behind L hip 8
Twist to L side, look towards back corner 8
Come to center, twist to R side, look towards B corner 16 2x
OPTION: Extend arm to B

45-MINUTE FORMAT
WANDERER 4:15mins
COACHING STAR POSE
We spend time stretching hips, glutes and KEY COACHING FOCUS
thoracic regions to enhance core function and Hips back (Rounded Star Pose), long spine
strength. Encourage your participants to stay and (Twist)
stretch. Just like the core exercises, give levels so
everyone feels included and successful. Educate
them on the benefits of the stretches that will help LAYER 1
and prepare them for their next class. • Sit on your butt
• Feet together
SWAN POSE WITH QUAD STRETCH
• Knees open
KEY COACHING FOCUS
• Come forward, pushing your hips back
Heel to groin for knee safety
• Rounding the spine
• Sit tall, spine straight
LAYER 1
• Lift chest and reach behind you for spinal twist
• 90°/90° Stretch or Swan Pose
• Turning shoulders to side walls
• Heel to groin
• Reach the arm back
• Square body with a long spine
• Reach for the back foot for Quad Stretch
LAYER 2
• Push your foot into your hand and hold for 3
• Beautiful release through your entire spine
seconds, then breathe and let it go
LAYER 2
• Feel the stretch through the quad, hip flexor
and glutes
• Breathe through the stretches
• Gain more mobility through your hips for spinal
flexibility to enhance core strength
LEVEL
To decrease intensity, 90°/90° Stretch with bent
legs
HAMSTRING STRETCH
KEY COACHING FOCUS
Chest up, spine long
LAYER 1
• Front leg extended or bent
• Hips push back
• Hands on hips or floor
• Chest up
• Spine long

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, colour screen all music and try to avoid any language or
and language, but we unite in our love of references that may cause offense. Sometimes
movement, music and the pursuit of healthy there will be an alternative track (at the bottom of
living, for every 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

LES MILLS CORE 46 Choreography Booklet1

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

LES MILLS CORE 46 Choreography Booklet1

Uploaded by

Copyright:

Available Formats

LES MILLS CORE 46

LES MILLS CORE 46 © Les Mills International Ltd 2022

Energy (5:24) EXHALE (Hook N Sling Remix)

Kiss My (Uh Oh) (2:52)

Kiss My (Uh Oh) (1:53)

Feels Right (4:45)

Lovely Mess (4:45)

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE Release 46 filming takes the

Otto Prodan (Brazil) is an LES MILLS CORE,

Erin Maw (New Zealand) is a LES MILLS

LES MILLS CORE 46 © Les Mills International Ltd 2022

Track 05 Core Strength 2

Track 06 Core Strength 3 /

If you are teaching the 45-minute format, we

LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC EXERCISE CTS REPS

1:04 V / _ We’ve 6x8 B Cross Crawl F&B (slow)

2:47 Never 8x8 A Resisted C-Crunch 16 4x

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC EXERCISE CTS REPS

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC EXERCISE CTS REPS

LES MILLS CORE 46 © Les Mills International Ltd 2022

3:05 (Low) 4½x8 Set up Power Skier L 36

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC EXERCISE CTS REPS

1:55 Br / Tell me 4x8 B2 45° Kickback w. Bent Knee R

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC EXERCISE CTS REPS

1:50 _ You told 4x8 B Rolling Hover L

3:24 PC / You told 4x8 B Rolling Hover R 16 2x

LES MILLS CORE 46 © Les Mills International Ltd 2022

4:11 Br / _ I 4x8 D Cross Crawl w. Leg Extension F&B

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC EXERCISE CTS REPS

1:42 C / _ You gotta 4x8 A1 Cobra Pulse

4:11 Outro / _ 4x8 D Flutter Kick L&R

LES MILLS CORE 46 © Les Mills International Ltd 2022

DEADLIFT WITH FRONT RAISE / COBRA / BACK EXTENSION

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC EXERCISE CTS REPS

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC EXERCISE CTS REPS

LES MILLS CORE 46 © Les Mills International Ltd 2022

4:09 Outro / (Bass & 8x8 B1 Burpee (fast) 16 4x

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

LES MILLS CORE 46 © Les Mills International Ltd 2022

MUSIC EXERCISE CTS REPS