Les Mills Tone 08

LES MILLS TONE 08
01. WARM-UP MUSIC

02. WARM-UP FORMATS
03. CARDIO
04. CARDIO
05. CARDIO
06. CARDIO
07. CARDIO / STRENGTH
08. STRENGTH
09. STRENGTH
10. STRENGTH
11. STRENGTH / CORE
12. CORE
13. CORE
14. CORE
15. STRETCH
BONUS
16. STRENGTH / CORE
LES MILLS TONE 08 © Les Mills International Ltd 2019

MUSIC
No New Friends (2:59) Think About You (3:28)
01 12
Written by: Pentz, McKenzie, Furler, Allen, Meckseper
I Got One (Fg. VIII) (3:06) SOS (2:35)
02 13
GO! (3:44)
Like That (4:13) 14
03
I’ve Got You Under My Skin (3:41)
Floor Excitement (3:05) 15 Frank Sinatra
04 Written by: Porter
BONUS Freak (Joe Stone 2K18 Edit) (2:55)

Dies Irae (5:07) 16
05
Push Up (Luke B Remix) (3:44)
Kick, Push (4:15) ALT
06
Lupe Fiasco 14
Indomitable (4:34)
07
Goodbyes (Yung Bae Remix) (3:15)
08
Freewheelin (3:32)
09
Smoke & Retribution (4:00)

10
What I Like About You (3:38)

11

CREDITS
Choreography –
Creative Directors –
Technical Consultants –
Program Coach –
Production Coordinator –
PRESENTERS
Bas Hollander
Khiran Huston
Erin Maw
Dennis Toppin
Hussein Bosmans
Lula Slaughter

45-MINUTE FORMATS KEY
SINGLE PEAK DOUBLE PEAK Advanced Level
FORMAT 45 MINUTES FORMAT 45 MINUTES
Repeat
Warm-Up 8-10 mins Warm-Up 8-10 mins
block block Alternate ALT Intro
Cardio block 10-14 mins Cardio block 10-12 mins PC V
Strength 11-13 mins Strength 8-10 mins QC L&R

block block Minutes Mins O/H
Core/Stretch 7-9 mins Cardio block 10-12 mins B up C
block
RA Reprise (part Rep
Core/Stretch 3-5 mins
block
Aim for approximately 42 minutes of total music time for Ref ROM
both formats.
F&B Outro
back
HOH Instr
RELEASE FEEDBACK

01. WARM-UP
TRACK FOCUS
MUSIC EXERCISE CTS REPS

0:05 2x8 16
0:14 Oh you 2x8 Circle Arms B L then R to warm upper body 16
0:23 2x8 16
body
0:32 All 4x8 A Slow Side Lunge Hands on lead thigh 8 4x
need
0:50 La, la, 4x8 A1 Side Lunge Windmill Arms 4 8x
la, la Hand on lead thigh, other arm reach down
1:08 Hey 4x8 Slow Back-Stepping Lunge
HOH 16 2x
1:26 All 4x8 1
Slow Back-Stepping Lunge Reach clasped hands F,
need O/H, F, swing down 16 2x
1:44 La, la, 4x8 2
Double Pulse Back-Stepping Lunge Reach clasped
la, la hands O/H, swing down 8 4x
2:03 Sun 4x8 C Standing Burpee 4x

Reach O/H 4
Reach down, palms together 2
Reach up, palms together 2
2:20 All 4x8 1
4x
need : Slow Jumping Burpee
Cross forearms 2
Hands under shoulders 2
Cross forearms 2
Arms down 2
2:38 La, la, 4x8 2
Jumping Burpee 4 8x
la, la

01. NO NEW FRIENDS 2:59mins
TECHNIQUE AND COACHING SLOW JUMPING BURPEE
Layer 1
SLOW SIDE LUNGE
•
Layer 1
• Keep knees out over toes when you squat
•
and core braced as you jump back
• Keep knees out over toes
• Chest is lifted
ESSENCE TIPS
• Abs braced
•
SIDE LUNGE
Layer 1
•
• Keep a long straight spine and rotate from
the center of your body
• Core is on
SLOW BACK-STEPPING LUNGE

Layer 1
•
•
•
• Front knee over ankle
• Chest up, shoulders back
Layer 2
•
•
•
•
knee out
STANDING BURPEE
Layer 1
•
•
• Brace core
• Chest up and knees out over toes
•

02. WARM-UP
TRACK FOCUS

0:00 Got 2x8 16
0:08 Got 2x8 A Back-Stepping Flight Lunge
HOH 16
0:15 ½x8 Pause 4
0:17 8x8 A1 Back-Stepping Flight Lunge Swing arms B,
hands clasped O/H, B, F 16 4x
0:47 Got to 4x8 Bounce/Single-Leg Pistol Squat 2x

4
Reach F 4
to R 8
1:01 ½x8 Pause 4
1:03 8x8 A1 Back-Stepping Flight Lunge Swing arms B,

1:33 one 8x8 Bounce/Single Leg Pistol Squat 16 4x
2:02 Got to 4x8 A1 Back-Stepping Flight Lunge Swing arms B,

2:17 ½x8 Pause 4
2:19 8x8 A1 Back-Stepping Flight Lunge 16 4x
2:48 PC / Got to write 4x8 Bounce/Single Leg Pistol Squat 16 2x

3:03 Outro / _ And I ½x8 Finale pose 4
think

02. I GOT ONE 3:06mins
TECHNIQUE AND COACHING ESSENCE TIPS
BACK-STEPPING FLIGHT LUNGE

Layer 1
•
•
•
• Lift your chest and brace your abs really
tightly
•
Layer 2
•
•
•
• Soft knees as you land and keep pushing
them out over toes
•
BOUNCE/SINGLE LEG PISTOL SQUAT

Layer 1
•
• brace the core
• Push the standing knee out over toes
•
•
Layer 2
•
•
every day

03. CARDIO
TRACK FOCUS

0:00 2x8 16
0:09 2x8 A Step Side/Back Tap Arms by sides 8 2x

0:18 body 8x8 A1 Step Side/Back Tap . Reach clasped hands O/H
swing B 8 8x
0:54 4x8 Punch Combo 4x

4x Jab F L&R 2
3x Jab F L&R 2
4x Jab F L&R 2
3x Jab F L&R 2
1:13 Just 2x8 A Step Side/Back Tap Arms by sides 8 2x
1:22 Just 6x8 A1 Step Side/Back Tap Reach clasped hands

O/H, swing B 8 6x
1:49 4x8 Punch Combo 8 4x

2:08 4x8 1
Low Punch Combo 8 4x
2:26 body 2x8 A Step Side/Back Tap Arms by sides 8 2x
2:35 6x8 A1 Step Side/Back Tap Reach clasped hands

O/H/Swing B 8 6x
3:02 4x8 B Punch Combo 8 4x

3:21 4x8 1
Low Punch Combo 8 4x
3:39 4x8 A1 Step Side/Back Tap Reach clasped hands

O/H, swing B 8 4x
Keep jogging into next track

03. LIKE THAT 4:13mins
STEP SIDE/BACK TAP

Layer 1
•
• Step and tap, step and tap
•
• Knees pressing out over toes
• Chest is lifted, core is on
•
Layer 2
•
•
• Land softly and keep pressing the knee out

over the toes
•
•
PUNCH COMBO
Layer 1
•
•
• Brace the abs tightly
• Release the heel
Layer 2
•
•
•

04. CARDIO
TRACK FOCUS

0:00 4x8 32
(Musicale)
0:17 4x8 A Standing Mountain Climber 4x
Arms O/H, hands clasped 4
RA
Arms O/H hands clasped 4
RA
0:32 ¼x8
Wo Squat, 2
0:34 7¾x8 A1 Fast Mountain Climber 2 31x
1:03 love 8x8 Traveling Double Pulse Corner Squat

to see 2x
16
16
1:34 ½x8
4
1:36 Beat 12x8 1
Bear Crawl 12x
4
4
2:22 Won 4x8 Standing Stick Insect 4x

Relaxed Guard position 2
2:37 1x8
8
2:41 6x8 1
Seated Stick Insect 8 6x

04. FLOOR EXCITEMENT 3:05mins
TECHNIQUE AND COACHING STANDING STICK INSECT
STANDING MOUNTAIN CLIMBER
Layer 1
Layer 1
•
•
• chest stays up
•
• Lean back to engage the core
• •
MOUNTAIN CLIMBER STICK INSECT

Layer 1 Layer 1
• • Fingertips out, abs braced tightly
• •
• • Squeeze glutes to lift hips high
• Hips are in line with shoulders Layer 2
• Core is braced tightly •
•
TRAVELING DOUBLE PULSE CORNER SQUAT

Layer 1
•
3, 2, 1
•
• Chest is up ESSENCE TIPS
• Abs are braced
•
•
Layer 2
•
rotation
BEAR CRAWL
Layer 1
•
•
• Brace abs super tight
Layer 2
•
2, 1
•

05. CARDIO
TRACK FOCUS

0:00 4x8 32
0:13 12x8 A Slow Standing Burpee/Ball Slam 6x
8
Reach clasped hands O/H 4
Arms swing down 4
0:53 Hide and 8x8 A1 Slow Burpee/
Seek Ball Slam 16 4x
1:19 Beast 5x8 A2 Standing Burpee/Ball Slam 8 5x
1:36 3x8 A3 Burpee/Ball Slam 8 3x
1:46 8x8 A2 or A3 Standing Burpee/Ball Slam or

Burpee/Thor’s Hammer (Jump) 8 8x
2:12 C / (Chant) 8x8 A2 or A3 64
2:39 4x8 Recover 32
2:52 8x8 Slow Squat/Weave Combo 4x

Relaxed Guard Position 4
Relaxed Guard Position
Double Press 2
2
3:18 Beast 8x8 1
Burpee/Spider Pushup 4x
4
Spider Pushup 8
4
3:45 8x8 1
Burpee/Spider Pushup/Tuck Jump 16 4x
4:11 Beast 8x8 1

64
4:38 8x8 32

05. DIES IRAE 5:07mins
TECHNIQUE AND COACHING Layer 2
•
SLOW STANDING BURPEE/BALL SLAM
Layer 1
•
•
•
•
•
•
•
Layer 2
•
•
•
•
Layer 3 SLOW SQUAT/WEAVE COMBO

• Layer 1
•
• and press
•
• • Chest up, core braced, crunch the ribs to
hips, squat and press
SLOW BURPEE/BALL SLAM

Layer 1
•
Layer 2
• Brace abs tightly as you shoot the legs out • Land softly by bending your knees lots
• •
•

05. DIES IRAE 5:07mins
BURPEE/SPIDER PUSHUP ESSENCE TIPS
Layer 1
•
•
• Chest is lifted, abs are braced, chest to
elbow height
•
Layer 2
•
•
•
•

06. CARDIO
TRACK FOCUS

0:00 7x8 56
0:35 Got it 8x8 A Squat/Triple Side Leg Extension 4x
Arms swing B 1
Reach clasped hands
O/H and swing down 5
to R 8
1:16 Kick 6x8 Skater/Run 3x
RA 8
RA 8
1:46 Got a 8x8 A Squat/Triple Side Leg Extension 16 4x

2:27 Kick 6x8 Skater/Run 16 3x
2:57 Knew 6x8 A Squat/Triple Side Leg Extension 16 3x
3:28 Kick 8x8 Skater/Run 16 4x

06. KICK, PUSH 4:15mins
SQUAT/TRIPLE SIDE LEG EXTENSION

Layer 1
•
•
side not back
• Chest stays lifted, core is locked
•
Layer 2
•
SKATER/RUN
Layer 1
•
• Keep chest lifted, core is braced, press knee
out over toes
•
bounce
• Land with soft knees

TRACK FOCUS

0:00 4x8 28
4
0:13 4x8 A Calf Raise/Squat. Hammer Throw 8x
Arms swing down 2
0:26 4x8 Double Pulse Squat/Wide Calf Raise 8x

Hands stacked, chest high 3
Arms swing B 1
0:40 6x8 Standing Mountain Climber Arms O/H 6x

Arms O/H, hands clasped 4
Arms O/H, hands
clasped 4
0:59 ever ½x8
4
1:01 Throw 7½x8 1
Mountain Climber
4 15x
2 30x
1:26 4x8 32
1:39 4x8 A Calf Raise/Squat. Hammer Throw 4 8x

beat)
1:52 4x8 Double Pulse Squat/Wide Calf Raise 4 8x
beat)
2:05 8x8 1
Standing Mountain Climber. Arms O/H 2 32x
8 8x
2:32 2x8 A Calf Raise/Squat Hammer Throw 4 4x
2:39 ever 8x8 Collect 2 light weight plates 64

3:05 4x8 Slow Side Squat/Calf Raise Plate Press O/H
then F 16 2x
3:18 4x8 1
Slow Squat Jack/Calf Raise. Plate press O/H then F 8 4x
beat)
3:32 4x8 2
Slow Squat Jack/Straight Jump. Plate press O/H
beat) then F 8 4x
3:45 4x8 3
Squat Jack/Straight Jump. Plate Press O/H then F 4 8x
beat)
3:58 4x8 4
Squat Jack/Tuck Jump. Plate Press O/H then F 4 8x
keep plates or put
them down
4:11 4x8 E Burpee Straight Jump 32

07. INDOMITABLE 4:34mins
TECHNIQUE AND COACHING SLOW SIDE SQUAT/CALF RAISE
Layer 1
CALF RAISE/SQUAT
•
Layer 1
•
•
• Keep knees out over toes
•
• Abs braced
• Knees are pressing out over toes
•
• Chest is lifted, core is braced
•
Layer 2
SLOW SQUAT JACK/CALF RAISE
•
Layer 1
•
•
and press
DOUBLE PULSE SQUAT/WIDE CALF RAISE •
Layer 1 • Knees out over toes
• • Keep core braced
• Squat Pulse, 1, 2, up 1, 2, up • Plate slightly in front when you lift over
• Push your knees out over toes head
• Keep your chest up
• SLOW SQUAT JACK/STRAIGHT JUMP
raise Layer 1
Layer 2 •
• •
•
• •
• Layer 2
•
•
STANDING MOUNTAIN CLIMBER
Layer 1 SQUAT JACK/TUCK JUMP
• Layer 1
• •
• Core braced tuck, 1, 1, 1, 1
• •
•
•
BURPEE/STRAIGHT JUMP
MOUNTAIN CLIMBER Layer 1
Layer 1 •
• • Keep back straight and abs braced as you
jump to Plank
• •
• Your hands are under your shoulders
•
• Hips are in line with shoulders and square to
front
• Core is braced tightly
•
•

07. INDOMITABLE
ESSENCE TIPS

08. STRENGTH
TRACK FOCUS

0:00 3x8 Light plate in each hand 24
Handle in each hand, band under feet
0:14 right 2x8 A Upright Row/Side Raise 2x

Pull plates/handles up to chest height and lower;
Bent Elbow Raise and lower with plates, Side Fly with
handles 8
0:22 On 4x8 A1 Upright Row/Side Raise 16 2x
0:39 4x8 Deadlift/Rear Deltoid Fly 4x
been Plates to knees; lift to shoulder height at side; lower to
knees, arms straight as stand. Pull handles wide to side 8
0:56 Mind 2x8 1
Deadlift/Rear Deltoid Fly (
16
1:04 Instr / (Trumpet) 4x8 C Cobra/Curl 4x
Extend plates/handles B as tip, F Curl, extend, B Curl
as stand 8
1:20 V3 Yeah, 4x8 C1 Cobra/Curl 2x
Adios Balance on L leg, tap R foot B then balance on R leg,
tap L foot B 16
1:37 V4 4x8 A1 Upright Row/Side Raise 8 4x

pleadin
1:54 PC / _ It’s been 7x8 B1 Deadlift/Rear Deltoid Fly 8 7x
2:23 C / _ Oh o, o, 4x8 C1 Cobra/Curl 8 4x

oh
2:39 Instr / (Trumpet) 4x8 A1 Upright Row/Side Raise 8 4x
2:56 Outro / 4x8 B1 Deadlift/Rear Deltoid Fly 8 4x

(Trumpet)

08. GOODBYES 3:15mins
TECHNIQUE AND COACHING DEADLIFT/REAR DELTOID FLY BALANCE
UPRIGHT ROW/SIDE RAISE Layer 1
Layer 1 •
•
Layer 2
• Elbow no higher than shoulders
•
• The plates stay in front of your body
• Keep your chest lifted but keep your •
shoulder blades down
COBRA/CURL
Layer 1
•
and stand up
•
• Back is long and straight
• Squeeze the glutes and brace the core
Layer 2
•
•
UPRIGHT ROW/SIDE RAISE BALANCE COBRA/CURL BALANCE

Layer 1 Layer 1
• •
•
•
Layer 2
•
Layer 2
• •
DEADLIFT/REAR DELTOID FLY

Layer 1
•
•
•
Layer 2
•

08. GOODBYES 3:15mins
ESSENCE TIPS

09. STRENGTH
TRACK FOCUS

0:00 2x8 Stack plates at chest 16
Band doubled at chest height
0:10 6x8 A Staggered Back-Stepping Lunge
Press plates/band O/H 16 3x
Hold plates/band at chest
0:32 4x8 Held Single Leg Squat Single 8 4x
like Arm Row L, plates/handles in L hand, doubled band
under R foot
0:47 Feelin’ 4x8 1
Single–Leg Squat L arm rows 4 8x
1:02 way 4x8 2

Single Leg Squat
L arm row, R arm to side 4 8x
1:18 ½x8 Bring plates/band back to
chest height 4
1:20 4x8 Squat 2/2. Plates stacked at chest 8 4x
1:35 4x8 Held Single Leg Squat Single Arm Row
like R, plates/handles in R hand, doubled band under L foot 8 4x
1:51 Feelin’ 4x8 1
Single Leg Squat R arm rows 4 8x
2:06 way 4x8 2

Single Leg Squat 4 8x
R Arm Row, L arm to side
2:21 2x8 Bring plates/band B to chest height 16

2:29 6x8 A Staggered Back-Stepping Lunge
Press plates/band O/H 16 3x
2:52 Feelin’ 4x8 A1 Back-Stepping Lunge/Squat 4x
Press O/H 2
Step in to Squat. Lower plates/band to chest height 2
Press O/H 2
Lower chest height 2
3:07 way 4x8 A2 Propulsive Back-Stepping Lunge/Squat Press
O/H 8 4x

09. FREEWHEELIN’ 3:32mins
•
STAGGERED BACK-STEPPING LUNGE
•
Layer 1
•
•
•
•
in •
•
• Front knee over ankle
• Chest up, shoulders back, abs braced
Layer 2
•
•
• SQUAT
• Layer 1
• •
• • Knees press out over toes, chest is up, abs
braced
HELD SINGLE LEG SQUAT
Layer 1 ESSENCE TIPS
•
•
and 1
•
SINGLE LEG SQUAT

Layer 1
•
•
•
• Keep hips and shoulders square to front

•
• Standing knee out over mid-foot

10. STRENGTH
TRACK FOCUS

0:00 4x8 Plate in each hand, at sides, facing F 32
Handle in each hand and band wraps
around wrist
0:16 You ain’t 8x8 A Flight Lunge 16 4x
Plates B, extend F, B and Curl; band press to thighs,
extend F, lower and hold
0:47 12x8 Slow Pistol Squat 16 6x
Plates at sides, facing F; band across thighs
1:35 You 4x8 A Flight Lunge 16 2x

1:51 Meant to be 4x8 A1
Propulsion Flight Lunge arms extend F 16 2x
2:07 eav 8x8 Slow Pistol Squat 16 4x
2:39 4x8 A Flight Lunge 16 2x

2:54 I ain’t scared 8x8 A1 Propulsion Flight Lunge 16 4x
3:26 8x8 Slow Pistol Squat 16 4x

10. SMOKE AND RETRIBUTION 4:00mins
•
FLIGHT LUNGE
Layer 1
•
• stability
•
•
•
• Keep lifting your chest and bracing your abs •
• Hips are square to the front, front knee Squat a little deeper
pushes out over toes
•
Layer 2
•
•
•
• ESSENCE TIPS
SLOW PISTOL SQUAT

Layer 1
•
•
•
•
• Standing knee goes out over toes
• Chest is up, core is braced, hips square to
front

11. STRENGTH / CORE
TRACK FOCUS

0:00 All 2x8
Plate in each hand 16
0:09 Came 2x8 A Squat/Alternating Lunge
around Plates at chest height, facing inwards 4
Plates at chest height, facing inwards 4
Plates at chest height facing inwards 4
Plates at chest height, facing inwards 4
0:18 tried to 4x8 A1 Double Pulse Squat/Lunge 16 2x
0:37 You’re so 4x8 A2 Double Pulse Squat/Double Pulse Lunge 16 2x
0:55 Oooh 4x8 Plate Extension Combo 2x

Plate Extension F, L&R 4
Plate Extension F, 4
Plate Extension F, R&L 4
Plate Extension F 4
1:13 I don’t care 4x8 A Squat/Alternating Lunge 16 2x

Plates at chest height, facing inwards
1:31 4x8 A1 Double Pulse Squat/Lunge 16 2x
1:50 You’re so 4x8 A2 Double Pulse Squat/Double Pulse Lunge 16 2x
2:08 Oooh 4x8 Plate Extension Combo 16 2x
2:26 Foooooool 2x8 A Squat/Alternating Lunge 16

2:35 4x8 A2 Double Pulse Squat/Double Pulse Lunge 16 2x
2:53 ½x8 Pause 4
2:56 You’re so 8x8 Plate Extension Combo 16 4x

11. WHAT I LIKE ABOUT YOU 3:38mins
•
SQUAT/ALTERNATING LUNGE
•
Layer 1
•
•
•
• Press knees out over toes
• Brace the core tightly
ESSENCE TIPS
DOUBLE PULSE SQUAT/LUNGE

Layer 1
•
• Brace abs super tightly
• Press the knees out over toes
Layer 2
•
•
DOUBLE PULSE SQUAT/DOUBLE PULSE

LUNGE
Layer 1
•
• Brace abs tightly and keep the chest high
Layer 2
•
PLATE EXTENSION COMBO

Layer 1
• Plate extension, 4, 3, 2, 1, side 3, 2, 1
•
• Big rotation through the core
•
• Chest to elbow height
• Abs are braced, Hips square

12. CORE
TRACK FOCUS

0:00 3x8 24
Plate in each hand
Handle in each hand, band wraps
around wrists
Participants can work on the beat as per
the notes or at their own pace as per the
Masterclass footage
0:11 For 8x8 A1 Standing Extension Combo
O/H Tricep Extension 4 4x
Plate/band press down 4
Low Diagonal Extension 4
High Diagonal Extension 4
0:42 can’t 6x8 A1 Burpee Extension Combo

Press plates/band O/H 4 2½x
O/H Tricep Extension 4
Plate/band press down, place on ground 4
2
2
Pick up plates/band 2
Plates/band to chest 2
1:05 Time 4x8 Wide Rear Deltoid Row. Plate/handles in each

hand, band under feet 2 16
1:21 Time 4x8 1

Pushup 2 16
1:36 1x8 8
1:41 Home 12x8 A or A1 Standing or Burpee Extension Combo 20 4¾x

2:27 Time 4x8 Wide Rear Deltoid Row 2 16
2:42 8½x8 1
Pushup 2 36x
3:15 2x8 Recover 16

12. THINK ABOUT YOU 3:28mins
TECHNIQUE AND COACHING WIDE REAR DELTOID ROW
Layer 1
STANDING EXTENSION COMBO
• Tip forward from the hips, core braced
Layer 1
•
•
Layer 2
•
• can
• Keep chest lifted in the Squat and core PUSHUP

braced Layer 1
• •
Layer 2 • Keep back straight
• • Chest drops to elbow height
•
Layer 2
•
BURPEE EXTENSION COMBO

Layer 1
•
ESSENCE TIPS
• Keep chest up and abs braced

•
Layer 2
•
•
•
levels and no doubt you’ll entice everyone to train

13. CORE
TRACK FOCUS
H

0:00 1x8 8
Hold single plate in both hands
Band doubled
0:05 4x8 A Slow Halo with Side Lunge 2x
Circle plates/band L behind head 4
Extend arms to L knee 4
to R 8
0:24 6x8 A1 Halo with Side Lunge/Woodchop 3x
Extend arms to high R diagonal 2
Extend arms down to L knee 2
to R 8
0:53 4x8 A2 Halo with Side Lunge/Double Woodchop 2x

Woodchop 4
to R 8
1:12 Hug 1x8 Lie on back, plate to forehead 8
1:17 As 3x8 C-Crunch. Plate at forehead 4 6x
1:31 2x8 1
Triple Pulse C-Crunch Plate at forehead 8 2x
1:41 3x8 2
Triple Pulse C-Crunch with Leg and Arm Extension
Plate at forehead, then extend arms to 45° 8 3x
1:55 2x8 Pulsing Pike Crunch. Plate to ceiling 2 8x
2:05 4x8 1
Pike Crunch with Leg Extension Plate to ceiling
then O/H 4 8x
Bend elbows
2:24 Can you 2x8 2
Held Pike Crunch. Plate to ceiling 16

13. SOS 2:35mins
TECHNIQUE AND COACHING TRIPLE PULSE C-CRUNCH/TRIPLE PULSE
C-CRUNCH WITH LEG AND ARM EXTENSION
SLOW HALO WITH SIDE LUNGE
Layer 1
Layer 1
•
•
Layer 2
•
•
• brace your abs
super tightly
• Strong brace of the core to keep the hips PIKE CRUNCH/PULSING PIKE CRUNCH
square to the front
Layer 1
• Press the knees out over toes
•
•
Layer 2
•
•
•
HALO WITH SIDE LUNGE/WOODCHOP Layer 3

Layer 1 • SOS!
•
• 1, 2, 3, 4; plate up and back ESSENCE TIPS
• push knees
out over toes
•
HALO WITH SIDE LUNGE/DOUBLE

WOODCHOP
Layer 1
•
•
• Keep abs braced really tightly
• Hips staying square to us
C-CRUNCH
Layer 1
•
•
• When we crunch up slide ribs to hips,

14. CORE
TRACK FOCUS
This track contains explicit content. There is an alternative track available.

0:00 Go 4x8 Wrap band above knees from front to back and bring
handles to front again
Handle A goes through Handle B, then Handle B goes
through Handle A to lock in place 32
0:18 Go 4x8
32
Plate at forehead
0:36 8x8 A C-Crunch Plate at forehead 4 16x
1:13 Go ½x8 4
1:15 Go 7x8 Side Leg Lift R

in front 2 28x
1:47 body ½x8 Roll onto back, plate on hips 4
1:49 8x8 Pulse Hip Bridge Plate on hips, arms extended on

like 2 32x
2:26 Go ½x8 4
2:28 Go 7x8 Side Leg Lift R hand supports head, L hand on

2 28x
3:00 body ½x8 Roll onto back, plate on hips 4
3:03 Go 8½x8 Pulse Hip Bridge. Plate on hips, arms extended
2 34x

ALT
14. CORE
TRACK FOCUS

0:00 4x8 Wrap band above knees from front to back and bring
handles to front again
Handle A goes through Handle B, then Handle B goes
through Handle A to lock in place 32
0:18 Push up 4x8
32
Plate at forehead
0:36 8x8 A C-Crunch Plate at forehead 4 16x
1:13 When it all ½x8 4
1:15 When it 7x8 Side Leg Lift R

in front 2 28x
1:47 Push up ½x8 Roll onto back, plate on hips 4
1:49 Ever 8x8 Pulse Hip Bridge Plate on hips, arms extended on
2 32x
2:26 ½x8 4
it all
2:28 When it 7x8 Side Leg Lift R hand supports head, L hand on
2 28x
3:00 Push up ½x8 Roll onto back, plate on hips 4
3:03 8½x8 Pulse Hip Bridge. Plate on hips, arms extended on
2 34x

14. GO! 3:44mins
GO
C-CRUNCH
Layer 1
•
•
• Slide ribs to hips
• Press the lower back firmly into the floor
•
Layer 2
•
SIDE LEG LIFT

Layer 1
•
•
•
Layer 2
•
PULSE HIP BRIDGE

Layer 1
•
• Lie on back, knees press out over toes

•
•
•
• Push knees out against the band
•
•
Layer 2
•

15. STRETCH
TRACK FOCUS

0:00 3x8 24
0:11 Got you 16x8 A Hover 128
1:12 Sac 4x8 Childs Pose 32

1:27 Know 4x8 Down Dog 32
1:42 Time 2x8 A Kneeling Hip Flexor Stretch 16

1:50 Got you 2x8 A1 Kneeling Hip Flexor Stretch with Rotation R 16
1:57 3x8 Hurdler Stretch Reach F 24
2:09 3x8 Hurdler Stretch L 24
2:20 2x8 A Kneeling Hip Flexor Stretch 16

2:27 1x8 A1 Kneeling Hip Flexor Stretch with Rotation L 8
2:31 4x8 Forward Fold 32
2:46 Sac 4x8 Extended Mountain Pose 32
3:01 You 2x8 Circle arms 16
3:08 Mentality 2x8 16
3:16 Time 6x8 48

15. I’VE GOT YOU UNDER MY SKIN 3:41mins
TECHNIQUE AND COACHING FORWARD FOLD
Layer 1
HOVER
• Bend your knees and bring your chest down
Layer 1
onto your thighs
•
•
•
• Draw your belly button into your spine
•
•
EXTENDED MOUNTAIN POSE
•
Layer 1
•
• Focus on bracing the core, squeezing the
glutes and drawing the knees in towards
the thighs
ESSENCE TIPS
Layer 2
•
•
CHILDS POSE
Layer 1
•
•
•
body
•
DOWN DOG
Layer 1
•
•
KNEELING HIP FLEXOR STRETCH

Layer 1
•
HURDLER STRETCH
Layer 1
•
•

BONUS
16. STRENGTH / CORE
TRACK FOCUS

0:00 Live 4x8 Band under both feet, crossed or uncrossed,
handles in each hand 32
0:16 Freak 8x8 A 4x Step Side Handles at hips 16 4x
0:47 4x8 Double Pulse Squat/Rear Leg Extension
Handles at hips 8 4x
1:02 Freak until 4x8 1
Double Pulse Squat/Rear Leg Extension
Upright Row as leg extends 8 4x
1:17 ½x8 Reset 4
1:19 Mov 8x8 A 4x Step Side Handles at hips 16 4x
1:50 Freak 8x8 A1 4x Step Side Bicep Curl 16 4x
2:20 Freak until 4x8 Double Pulse Squat/Rear Leg Extension

2:35 Freak until 4x8 2
Double Pulse Squat/Triple Rear Leg Extension

16. FREAK 2:55mins
4X STEP SIDE
Layer 1
•
•
2
• Lift chest and brace abs to keep body
upright
• Keep pressing the knees out over toes
Layer 2
•
body still
•
DOUBLE PULSE SQUAT/REAR LEG

EXTENSION
Layer 1
•
•
•
• In the Squat, knees out over toes and hips

back and down
• When you lift, brace your core strong
Layer 2
• Squeeze shoulder blades together
• Squeeze glutes every time you lift your leg
DOUBLE PULSE SQUAT/TRIPLE REAR LEG

EXTENSION
Layer 1
•

WE ARE THE LES MILLS TRIBE
OUR DECLARATION OF INTENT

Les Mills Tone 08

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Les Mills Tone 08

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LES MILLS TONE 08

01. WARM-UP MUSIC

LES MILLS TONE 08 © Les Mills International Ltd 2019

I Got One (Fg. VIII) (3:06) SOS (2:35)

BONUS Freak (Joe Stone 2K18 Edit) (2:55)

Goodbyes (Yung Bae Remix) (3:15)

Smoke & Retribution (4:00)

What I Like About You (3:38)

LES MILLS TONE 08 © Les Mills International Ltd 2019

LES MILLS TONE 08 © Les Mills International Ltd 2019

Cardio block 10-14 mins Cardio block 10-12 mins PC V

Strength 11-13 mins Strength 8-10 mins QC L&R

LES MILLS TONE 08 © Les Mills International Ltd 2019

MUSIC EXERCISE CTS REPS

2:03 Sun 4x8 C Standing Burpee 4x

LES MILLS TONE 08 © Les Mills International Ltd 2019

SLOW BACK-STEPPING LUNGE

LES MILLS TONE 08 © Les Mills International Ltd 2019

MUSIC EXERCISE CTS REPS

0:47 Got to 4x8 Bounce/Single-Leg Pistol Squat 2x

1:01 ½x8 Pause 4

1:03 8x8 A1 Back-Stepping Flight Lunge Swing arms B,

1:33 one 8x8 Bounce/Single Leg Pistol Squat 16 4x

2:02 Got to 4x8 A1 Back-Stepping Flight Lunge Swing arms B,

2:48 PC / Got to write 4x8 Bounce/Single Leg Pistol Squat 16 2x

LES MILLS TONE 08 © Les Mills International Ltd 2019

BACK-STEPPING FLIGHT LUNGE

BOUNCE/SINGLE LEG PISTOL SQUAT

LES MILLS TONE 08 © Les Mills International Ltd 2019

MUSIC EXERCISE CTS REPS

0:09 2x8 A Step Side/Back Tap Arms by sides 8 2x

0:54 4x8 Punch Combo 4x

1:13 Just 2x8 A Step Side/Back Tap Arms by sides 8 2x

1:22 Just 6x8 A1 Step Side/Back Tap Reach clasped hands

1:49 4x8 Punch Combo 8 4x

2:26 body 2x8 A Step Side/Back Tap Arms by sides 8 2x

2:35 6x8 A1 Step Side/Back Tap Reach clasped hands

3:02 4x8 B Punch Combo 8 4x

3:39 4x8 A1 Step Side/Back Tap Reach clasped hands

Keep jogging into next track

LES MILLS TONE 08 © Les Mills International Ltd 2019

STEP SIDE/BACK TAP

• Land softly and keep pressing the knee out

LES MILLS TONE 08 © Les Mills International Ltd 2019

MUSIC EXERCISE CTS REPS

1:03 love 8x8 Traveling Double Pulse Corner Squat

2:22 Won 4x8 Standing Stick Insect 4x

LES MILLS TONE 08 © Les Mills International Ltd 2019

MOUNTAIN CLIMBER STICK INSECT

TRAVELING DOUBLE PULSE CORNER SQUAT

LES MILLS TONE 08 © Les Mills International Ltd 2019

MUSIC EXERCISE CTS REPS

1:36 3x8 A3 Burpee/Ball Slam 8 3x

1:46 8x8 A2 or A3 Standing Burpee/Ball Slam or

2:12 C / (Chant) 8x8 A2 or A3 64

2:39 4x8 Recover 32

2:52 8x8 Slow Squat/Weave Combo 4x

4:11 Beast 8x8 1

LES MILLS TONE 08 © Les Mills International Ltd 2019

Layer 3 SLOW SQUAT/WEAVE COMBO

SLOW BURPEE/BALL SLAM

LES MILLS TONE 08 © Les Mills International Ltd 2019

LES MILLS TONE 08 © Les Mills International Ltd 2019