LES MILLS CORE 52

MUSIC
30-MINUTE FORMAT
01. WARM-UP 30
02. CORE STRENGTH 1
03. STANDING STRENGTH 1
04. STANDING STRENGTH 2
05. CORE STRENGTH 2
06. CORE STRENGTH 3
45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
WARM-UP 45
45-MINUTE FORMAT / BONUS 06 – 30-MINUTE FORMAT
GLUTE ISOLATION
45-MINUTE FORMAT / BONUS 03 – 30-MINUTE FORMAT
STANDING STRENGTH 1
45-MINUTE FORMAT
STRETCH
DECLARATION OF INTENT

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much appreciated.

LES MILLS CORE 52 © Les Mills International Ltd 2023

MUSIC 45-MINUTE FORMAT
Be My Lover (Toby Green Remix)
Beggin' (Frank Walker Remix) (4:29)
(4:18)
01 Sam Feldt x Alex Schulz 07 Madcon
2007 Cosmos - a division of Cosmos Music.
2017 SpinninRecords.com.
Written by: Gaudio, Farina
Written by: Saraf, Thornton, McCray

Run Wild (5:06) Final Call (VIP Mix) (3:51)

02 PLS&TY
2019 Seeking Blue.
08 Florian Picasso
2016 Protocol Recordings.
Written by: Leas, Kaasinen Written by: Picasso, Cumbee, Salmani, Diamond

Rockstar (4:29) We Make Our Way (4:53)

03 Duncan Burnett & Mark Francis
2022 Infinite Companion.
09 NOAM DEE
Courtesy of Les Mills Music Licensing Ltd.
Written by: Bergler, Burnett Written by: Fairley

Nightbird (2:34) Cold (Andrelli Remix) (2:56)

DJ Snake Boy In Space & unheard
04 Courtesy of the Universal Music Group. 10 2019 Firefly Entertainment AB under exclusive license
to AWAL Recordings America, Inc.
Written by: Grigahcine, Lavigne, Burgett, Paris, Hartman,
van der Bruggen Written by: Lundback, Holmstein

Nightbird (1:18) Cold (Andrelli Remix) (1:26)

DJ Snake Boy In Space & unheard
Courtesy of the Universal Music Group. 2019 Firefly Entertainment AB under exclusive license
to AWAL Recordings America, Inc.
Written by: Grigahcine, Lavigne, Burgett, Paris, Hartman,
van der Bruggen Written by: Lundback, Holmstein

Double Dutch (5:39)

05 Keys N Krates
2020 Keys N Krates.
Written by: Tune, Francois, Dawson

Eyez On Me (4:40)
06 Aridoxen
2023 Les Mills Music Licensing Ltd.
Written by: Henry

LES MILLS CORE 52 © Les Mills International Ltd 2023

LES MILLS CORE 52

Back row L–R: Kate Stevens, Amy Fisher, Stelios Aggelis, Martine Matapo-Kolisko, Berti Voigt, Otto Prodan, Bronté Terrell,
Demetria Wilson, Ashley Lyon, Omer Azaria
Front row L–R: Caroline Hall, Bryan Barrera, Vili Fifita, Ben Main, Keri Ball, Henry Liu

PRESENTERS CREDITS
Amy Fisher (United States) Chief Creative Officer – Dr. Jackie Mills
Ashley Lyon (United States) Creative Team – Dan Cohen, Diana Archer Mills,
Ben Main (New Zealand)
Kylie Gates, Vili Fifita, Ben Main
Berti Voigt (Germany)
Bronté Terrell (United Kingdom) Program Coaches – Diana Archer Mills and Kylie
Bryan Barrera (United States) Gates
Caroline Hall (United Arab Emirates)
Technical Consultant – Bryce Hastings
Demetria Wilson (United States)
Henry Liu (Singapore) Production Coordinator – Laura Jackson
Kate Stevens (New Zealand)
Keri Ball (United States)
Martine Matapo-Kolisko (New Zealand)
Omer Azaria (Israel)
Otto Prodan (Brazil)
Stelios Aggelis (Greece)
Vili Fifita (New Zealand)

LES MILLS CORE 52 © Les Mills International Ltd 2023

LES MILLS CORE 52
As thousands traveled from around the globe, the
stage is set for an incredible event hosted by our
partners in the US. LES MILLS CORE release 52
had presenters representing their countries and
bringing the best and biggest energy. LES MILLS
LIVE Los Angeles was truly amazing. Rocking
Hovers, Rolling Side Planks and Scorpions kick
us off to test our control and core strength.
For a resisted balance and stability challenge,
Woodchops and Squats are super challenging but
feel so good.
Release 52 has some brilliant innovations that
highly engage participants. This workout also
offers the 45-minute format and there’s some
fantastic routines to choose from.
EXPRESS FORMATS
Hey instructors, we heard you loud and clear! We
know that, worldwide, the primary format focus
is the 30-minute class not the 45-minute format
(yet). So, we want to give you BONUS tracks
from the 45-minute format to switch out after you
launch the new release.
With that in mind, below you will see the BONUS
tracks that can be switched out in bold to add
longevity to your classes and give a new 'vibe'
and feel to the class. It is recommended that if
you are doing the Bonus Standing Strength 3
you use Warm-up 45, which has more integrated
exercises so the participants will be better
prepared for this type of training.
30-MINUTE FORMAT

LES MILLS CORE Creative Team Track 01 Warm-up 30 /

Warm-up 45
Track 02

KEY
Core Strength 1
Track 03 Standing Strength 1 /
Standing Strength 1
Track 04 Standing Strength 2
Intro Introduction Br Bridge
Track 05 Core Strength 2
B up Build up C Chorus
Track 06 Core Strength 3 /
PC Pre-chorus V Verse
Glute Isolation
Instr Instrumental Alt Alternating Total Time 28:04
B Back F Forward

F&B Forward and back HOH Hands on hips If you are teaching the 45-minute format, we
L Left R Right again heard you! You now have a NEW Glute
O/H Over head ROM Range of motion
Isolation track to bring more focus to the posterior
chain. You still have the option to use the
OTS On the spot w. With
Isolation/Warm-up 30 track here as well. Enjoy!
Low Level Advanced Level

45-MINUTE FORMAT
RELEASE FEEDBACK
Track 07 Warm-up 45
Tell us what you think of this release.
Track 02 Core Strength 1
Visit lesmills.com/release-feedback
Track 03 Standing Strength 1

TEACHING THIS Track 04

Track 08
Standing Strength 2
Glute Isolation

RELEASE Track 09
Track 05
Standing Strength 1
Core Strength 2
Track 06 Core Strength 3
How long should I teach the new release for?
Teach the entire new release for a minimum of Track 10 Stretch

two weeks and a maximum of four weeks and
then start to integrate other tracks. Then you will
not only ensure variety in exercise sequencing
and music but participants will also experience
the magic, excitement and training effect of the
new launch tracks.
LES MILLS CORE 52
Total Time 41:21
LES MILLS CORE AND
WEIGHT TRAINING
Remind your Movers that weight training after this
workout is strongly discouraged, as it is designed
to fatigue (and ultimately strengthen) your core
muscles. Resistance training requires activation of
these muscles to support your spine and pelvis;
therefore, heavy lifting following these workouts is
contraindicated.
© Les Mills International Ltd 2023
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

Pre-track Lie on back, side-on, bring knees above hips and
relax the arms at sides
0:05 Intro / (Instr) 1x8 Hold knees above hips 8
0:09 V / _ Is this 8x8 A Alt Single-Leg Lift and Extension
Front leg lowers and tap toes to floor 4
Return knee to start position 4
Front leg extends to 45° 4
Return to start position 4
Repeat on back leg 16 2x
0:39 PC / Looking back 8x8 A 1
Double-Leg Lift and Extension
at Double-leg lowers 4
Return knees to start position 4
Double-leg extends to 45° 4
Return to start position 4 4x
On last 4cts, feet down, clasp hands at chest

1:20 Instr / (Beat drops) 8x8 B Triple Pulse Crunch (F, Center, B)
Crunch up, hands clasped, reach to side of front
thigh 2
Crunch to center, hands inside legs 2
Crunch to outside of back thigh 2
Return to start position 2 8x
On last 2cts, knees above hips
1:41 V / _ Oh baby 12x8 C Oblique Knee Drop F&B
Lower knees to front 4
Return to center 4
Lower knees to back 4
Return to center 4 6x
After 2 reps, extend top leg when lowering F&B
After 4 reps, Double-Leg Extension F&B
On last 4cts, feet down, clasp hands at chest
2:27 Instr / (Beat drops) 8x8 B Triple Pulse Crunch (F, Center, B) 8 8x
2:58 V / _ Oh baby 4x8 D Set up for Hip Bridge. Feet close to butt, arms by
sides 8
Lift hips and squeeze glutes 24

3:13 PC / Looking back 8x8 D1 Hip Bridge Pulse and Leg Extension
4x Pulse 8
Lift front knee 2
Extend F leg to vertical 2
Lower to 45° 2
Reset foot to floor 2
Repeat to back 16 2x
On last 4cts, knees over hips, crunch up
3:44 (Beat drops) 8x8 E C-Crunch w. Arms and Legs Extension
Arms and legs extend out 2
Crunch in 2 16x
 OPTION: Double-Leg Toe Tap to floor
 OPTION: Alt Single-Leg Extension

LES MILLS CORE 52 © Les Mills International Ltd 2023

30-MINUTE FORMAT
01. BE MY LOVER (TOBY GREEN REMIX) 4:18mins
TECHNIQUE AND COACHING
COACHING TRIPLE PULSE CRUNCH
Focus on bringing your participants into the KEY COACHING FOCUS
correct position from the beginning of the track.
Rotate from the center of the chest, ribs to
They should feel how holding the abdominal
hips
brace will help keep their lower back towards
the floor as they move through the Alternating
Single-Leg Lift and Extension, Triple Pulse Crunch, LAYER 1
Oblique Knee Drop, and C-Crunch combo. • Feet down
• Clasp the hands together
This is your time to get everyone into the LES • Triple Pulse Crunch – front, center, back and
MILLS CORE mindset, so use simple coaching reset
with a positive and enthusiastic attitude to set the
scene for the workout ahead. • Ribs to hips
• Brace your abs to stabilize hips and pelvis
• Rotate from the center of the chest
ALTERNATING SINGLE-LEG LIFT AND
EXTENSION
LAYER 2
KEY COACHING FOCUS
• Slide the ribs to hips so you can feel the
Lower back towards the floor
Crunch
• Activating the obliques and upper abs to
LAYER 1 enhance your rotational power
• Come down to the floor • The punch is strong – drive the hands just like
• Lie on your back you’re driving through a brick wall
• Bring knees above your hips to 90 degrees
• Palms up, shoulders anchored to the floor OBLIQUE KNEE DROP
• Front foot – toe-tap down and up, same leg KEY COACHING FOCUS
extends out to 45 degrees Anchor shoulders to the floor
• Arms wide
• Brace your abs LAYER 1
• Press your lower back towards the floor to • Hands wide
stabilize your hips and pelvis • Knees above hips
• If you can maintain control, try both legs • Knee Drop to the front and the back
• If your back is lifting off the floor, take your feet • Brace your core to control the Knee Drop
a little higher
• Anchor your shoulders to the floor
• When you feel stable and controlled, top leg
LAYER 2 extends
• Switching on your lower abs • A little more pressure now – Double-Leg
• Moving slow and controlled from the core Extension

LEVELS LAYER 2
 To increase intensity, Double-Leg Lift and • To the 45-degree angle – feel the extra
Extension pressure running down the sides of your waist
 To decrease intensity, stay on the single-leg • That’s the load we are looking for! Longer
option levers equals more load, more pressure – all
the good 'spiciness' for our Warm-up

LEVEL
 To increase intensity, Double-Leg Extension

LES MILLS CORE 52 © Les Mills International Ltd 2023

30-MINUTE FORMAT
01. BE MY LOVER (TOBY GREEN REMIX) 4:18mins
TECHNIQUE AND COACHING
HIP BRIDGE PULSE AND LEG EXTENSION
KEY COACHING FOCUS
Squeeze glutes

LAYER 1
• Feet close to butt
• Lift your hips up
• Squeeze your glutes
• Four Pulses
• Front knee comes up, extends, lower to 45
degrees and reset
• Other side
• Keep your hips square and level

LAYER 2
• The move is controlled
• Let’s get the back body warm

C-CRUNCH WITH ARMS AND LEGS

EXTENSION
KEY COACHING FOCUS
Lower back towards the floor as legs extend,
ribs to hips (Crunch)

LAYER 1
• Knees over hips
• Crunch up
• Slide ribs to hips
• Extend and crunch
• Brace your core
• Lower back towards the floor

LAYER 2
• If your lower back is lifting off the floor, tap the
toes down to support it
• Can you crunch up higher?
• Can you shoot out faster?

LEVEL
 To decrease intensity, Double-Leg Toe Tap to
floor

LES MILLS CORE 52 © Les Mills International Ltd 2023

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 choose to do.

MUSIC EXERCISE CTS REPS

0:00 Intro / (Chanting 4x8 Lie on belly, facing R 16
+ bass synth) Elbows under shoulders, fists together, lift hips to
shoulder height, hold Hover 16
 OPTION: On toes
0:20 Instr / (Chanting 4x8 A Moving Hover F&B 8 4x
+ tapping)  OPTION: Hold Hover on knees
On last 4cts, reset elbow position – knuckles face
elbows
0:40 (Chanting + 4x8 B Side Hover w. O/H Arm Reach (slow)
synth beat drop) Open front arm to Side Hover and slowly circle arm up
O/H 12
Reset arms for change to back 4
Open back arm to Side Hover and slowly bring arm up
O/H 12 1x
Reset arms for change to front 4
 OPTION: One knee on floor in Side Hover
1:01 6x8 B1 Side Hover w. O/H Arm Reach (faster)
Open F arm to Side Hover and slowly circle arm up O/H 6
Reset arms for change to back 2
Open B arm to Side Hover and slowly bring arm up O/H 6
Reset arms for change to front 2 3x
1:30 (Electronic 4x8 A1 Set up Extended Plank. Hold Hover, reach hands F, push
synth) the floor away into Plank 8
Hold 16
Elbows lower back down to floor, fists together 8
OPTIONS: On knees or toes

1:51 (Chanting + 6x8 A Moving Hover F&B 8 6x

bass synth)  OPTION: Alt Leg Lift and lower on Hover F&B
2:21 (Chanting + 4x8 B Side Hover w. O/H Arm Reach (slow) 32 1x
synth beat drop)  OPTION: Lift top leg
2:42 6x8 B1 Side Hover w. O/H Arm Reach (faster) 16 3x
3:12 (Electronic 4x8 A 1
Move into Extended Plank and hold
synth) Elbows lower back down to floor, fists together 32

3:32 (Chanting + 6x8 A Moving Hover F&B 8 6x

bass synth)  OPTION: Alt Scorpion Leg Lift
4:02 (Chanting + 4x8 B Side Hover w. O/H Arm Reach (slow) 32
synth beat drop)
4:23 6x8 B1 Side Hover w. O/H Arm Reach (faster) 16 3x

4:53 Outro / 2x8 A1 Move into Extended Plank and hold 16

(Electronic
synth)

LES MILLS CORE 52 © Les Mills International Ltd 2023

02. RUN WILD 5:06mins
TECHNIQUE AND COACHING
WHY
Previous LES MILLS research has shown that when
we add arm and leg movements while holding
a Plank or a Hover, we activate our obliques and
rectus abdominis 27% more than in a Crunch. This
is enhanced by extending our base of support as
we see in the Extended Plank.
COACHING
Planks and Hovers – 5 minutes under pressure!
This track doesn't stop pushing, so spend some
time getting core-fit for this one.
All three rounds feature Hovers, Side Hovers and
Extended Planks. As you progress through the
track, the intensity increases when add Leg Lifts
and Scorpions! Going from four points of stability
to three (or two...) will really challenge everyone's
core stability and strength.
The focus for the Hover and Extended Plank
is on bracing the abs for pelvic stability as we
move. When we move through the Side Hover
with Overhead Arm Reach the focus is on lifting
the bottom hip for pelvic stability and oblique
engagement.
Look out at who’s in front of you, offering the
different levels to suit the needs of your class. You
may not bring in the more intense levels the first
or even second time you teach this track – and
that is OK! We want you to coach to who is in
front of you and give them the options that will
guarantee the best technique and, therefore, the
best results.
Take time to coach Layer 1 and 2 cues, explaining
how to improve Execution and build the Intensity
through precision of movement. Try using
powerful imagery to bring these focuses to life for
your participants and sell the benefits of this type
of training.
LES MILLS CORE 52
MOVING HOVER
KEY COACHING FOCUS
Brace abs to keep hips and shoulders square to
the floor, back long and straight
LAYER 1
• Lie down on your belly
• Elbows under shoulders, fists together
• Lift your hips to shoulder height
• Strong core brace to square hips and
shoulders to the floor
• Back long and straight
• If you’re on your knees, hold still
• Rock forward and back
• Hips and shoulders are at the same height
as you move
• Option to add a Leg Lift
• If you’re on your knees, you can still lift the leg
up, feeling the three-point stability challenge
• Option to add a Scorpion Tail – I promise you
will feel the sting now!
LAYER 2
• Squeeze your butt and point your toes to the
back of the room so your leg doesn’t go too
high
• Switching on the back body and the front body
– anterior and posterior chain working together
LEVEL
 To decrease intensity, on knees, no moving
© Les Mills International Ltd 2023
02. RUN WILD 5:06mins
TECHNIQUE AND COACHING
SIDE HOVER WITH OVERHEAD ARM REACH EXTENDED PLANK
KEY COACHING FOCUS KEY COACHING FOCUS
Brace abs so the body moves as one, lift under
Brace abs to square body to floor, back long
hip
and straight
LAYER 1
• Set the back fist to the front elbow LAYER 1
• Pivot on the feet • Reach your hands forward
• Open to Side Hover • Push the floor away
• Circle the top arm over head • Maintain rib to hip connection
• Reset the forearms to parallel • Maintain a strong ab brace to keep your
• Repeat on other side hips and shoulders square to the floor
• Slow and controlled • Back long and straight
• Brace abs so your body moves as one
• Back long and straight LAYER 2
• Lift the bottom hip • Superglue your hands to the floor
• Double time • Pull the shoulders down to the back ribs and
squeeze under your armpits
• Hips and shoulders turn at the same time
• Using the upper body to hold you here
• Option to add the Leg Lift

LEVEL
LAYER 2
 To decrease intensity, knees down
• From three points of contact to two, which is
super challenging
• Press your arm down to the floor to stabilize
the shoulder, and then use your top arm to
stretch. One side of your body is working
super hard; the other side is getting a nice
stretch!
• A big isometric challenge – but also a stability
and coordination challenge

LEVEL
 To decrease intensity, on knees

LES MILLS CORE 52 © Les Mills International Ltd 2023

03. STANDING STRENGTH 1
TRACK FOCUS WEIGHT SELECTION
I want my participants to understand the SMARTBAND™ or 2x light weight plates
Execution of the moves to enhance their
rotational power through my precise coaching of
Execution, Intensity and Motivation.

MUSIC EXERCISE CTS REPS

Pre-track Set up Single-Leg Squat and Alt Row. Fold band in
half, holding handles in L hand. Facing L side on 45°
angle. Step L foot towards middle of the band. Step
R leg B, split handles, hinge F from hips
0:00 Intro / (Trumpet) 4x8 A Hold position 32
0:10 Instr / (Heavy 8x8 A Single-Leg Squat and Alt Row R
drumbeat) Row R arm 2
Row L arm 2
Row R arm, hold and reset 4 8x
0:29 (Wind down 16x8 A1 Single-Leg Squat and Alt Row w. Leg Lift R
swirl) Row R arm 2
Row L arm 2
Row R arm, lift R leg, hold, lower leg and reset 4 16x
 OPTION: With weight plate, add Plate Snatch on
last 4 reps
1:07 (Wind down 6x8 Hold last row. Transition to Woodchop 8
swirl) Step L foot onto middle of the band, step feet wide,
drop inside handle. Pick up weight plate and hold
with band handle. Bend L knee, hands down by L
knee 40
 OPTIONS: Only use 1x weight plate/band only
1:21 (Trumpet + 6x8 B Zigzag Woodchop Combo R
beat) Woodchop to R shoulder 4
Parallel Woodchop L 4
Woodchop to R knee 4
Parallel Woodchop to L knee 4 3x
PREVIEW: Zigzag Woodchop Combo w. Knee Lift on
last 8cts
1:36 C / Let’s get it _ 14x8 B1 Zigzag Woodchop Combo w. Knee Lift R
Parallel Woodchop R&L 4
Woodchop to R knee then Parallel Woodchop to L
knee 4
Woodchop to R shoulder 4
Parallel Woodchop to L shoulder with Knee Lift L 4 7x
Hold Woodchop to the R on last 8cts
2:09 (Trumpet) 4x8 Set up for Single-Leg Squat and Alt Row L, facing R
side on 45° angle 32
2:19 (Trumpet + wind 12x8 A Single-Leg Squat and Alt Row L 8 12x
up)
2:48 (Wind down 18x8 A1 Single-Leg Squat and Alt Row w. Leg Lift L 8
swirl) Row L and hold 8 16x
 OPTION: Add a Plate Snatch on last 4 reps
Transition to set up Woodchop 8
3:31 (Heavy 5x8 Set up Woodchop L 40
keyboard +
beat)
3:41 (Trumpet) 6x8 B Zigzag Woodchop Combo L 16 3x
PREVIEW: Zigzag Woodchop Combo w. Knee Lift on
last 8cts
3:55 C / Let’s get it _ 14x8 B1 Zigzag Woodchop Combo w. Knee Lift L 16 7x
Hold Woodchop to the L on last 8cts
LES MILLS CORE 52 © Les Mills International Ltd 2023
03. ROCKSTAR 4:29mins
TECHNIQUE AND COACHING
WHY
Combining the band with the plate in the
Woodchop sequence reduces momentum.
Large rotational movements with a plate only
necessitate the need to decelerate the movement
at end range, which can cause undue stress on
muscles and joints.
COACHING
The Coaching Focus for all moves is about
stabilizing the hips and pelvis through strong core
activation to be able to execute rotation from the
chest.
We start the track with the Single-Leg Squat with
Alternating Rows – option to use weight plates
or a band. Coach turning from the center of
the chest by bracing your core hard to stabilize
the hips when you row. When you add the Leg
Lift, we continue to brace hard as the hips and
shoulders move as one. Participants using the
weight plates also have the choice to Snatch the
top one to the ceiling. Focus on coaching control
so they are not using momentum.
We then move into the Zigzag Woodchop Combo
– starting slowly, then moving into a powerful
quick combo with a Knee Lift. Learn the music
and choreography well so you can preview the
combo in the eight counts before it starts to set
your members up for success.
These types of movements help us to get
stronger and, therefore, minimize our risk of injury
when we perform our daily activities. You have
time to space out your cues one at a time. That
way, you don't leave anyone behind. When you
focus on coaching the benefits of these types of
movements, it helps to fight fatigue and ensures
everyone stays committed to the end.
LES MILLS CORE 52
SINGLE-LEG SQUAT AND ALTERNATING ROW
KEY COACHING FOCUS
Brace abs to keep hips square to the front.
Rotate from the center of the chest
LAYER 1
• Either two plates of the same weight or a band
• Right foot to the side
• Left leg – long step back
• Hinge forward from your hips
• Chest lifted
• Right knee soft and in line with middle toe
• Abs braced to keep hips square to front
• Alternating Row
• Elbows pull to the ceiling
• Hands outside your knee
• Fist pulls to the ribs
• Rotate from the center of the chest
• Hips and shoulders roll as one
• Ready for more? Leg Lifts!
• If you have the plate, snatch it to the ceiling
LAYER 2
• Hands come away from your knees to enhance
the load in your core
• Drive the rotation from the core
• How hard can you drive down through the
foot? Once you’ve got that, you want to pull
the plate or band past your body!
• Incredible for our obliques and back muscles
LEVEL
 To decrease intensity, use a band
© Les Mills International Ltd 2023
03. ROCKSTAR 4:29mins
TECHNIQUE AND COACHING
ZIGZAG WOODCHOP COMBO
KEY COACHING FOCUS
Rotate from the center of the chest, brace abs
to keep hips square to front

LAYER 1
• One weight plate only, stay with the band, or
both
• Slow Parallel Woodchop
• Shoulder, shoulder, knee and knee
• Rotate from the center of the chest
• Chest lifted
• Abs braced to square hips to the front
• Watch this – one fast Parallel Woodchop, out,
hold, one Knee Lift
• Knee comes to hip height

LAYER 2
• Our strike zone – working corner to corner
• Drive the intensity from the legs
• Can you feel the glutes transferring the energy
from the floor to the core?
• Accessing athletic power right here
• From our legs, through our core, to our upper
body!

LEVEL
 To increase intensity, use a band and plate
together

LES MILLS CORE 52 © Les Mills International Ltd 2023

04. STANDING STRENGTH 2
TRACK FOCUS WEIGHT SELECTION
I want my participants to feel the standing SCULPTBANDTM or SMARTBAND or 2x light
isolated glute work through my coaching of weight plates with or without SMARTBAND
precise Execution. The standing work requires
control, balance and a fun attitude.

MUSIC EXERCISE CTS REPS

Pre-track Equipment: SCULPTBAND, SMARTBAND or 2x light
weight plates of equal weight
Feet hip-width apart
SCULPTBAND – Pull up to middle of thighs
SMARTBAND – Find the middle, 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
Weight plates – Hold both weight plates, stacked at
chest height
Knees soft, feet hip-width apart
 OPTIONS: No weight plates/No bands
0:00 V / My girl 4x8 Hands clasped at collarbones (if not using weight
plates) 32
0:15 My girl 8x8 A Squat Pulse & Back Tap Combo
4x Squat Pulse 8
L leg Tap B 2
L leg Tap in 2
R leg Tap B 2
R leg Tap in 2 4x
0:46 C / (Instr) 8x8 B Side Step & Calf Raise Combo L&R
4x Side Step to L 8
2x Calf Raise (lift up, lower down) 8
4x Side Step to R 8
2x Calf Raise (lift up, lower down) 8 2x
1:16 V / Monday 4x8 A Squat Pulse & Back Tap Combo 16 2x

1:31 (B up + 8x8 A1 Micro Pulse Squat & Kickback Combo

indistinct lyrics) 4x Micro Pulse Squat 4
45° Kickback L and lower 4
4x Micro Pulse Squat 4
45° Kickback R and lower 4 4x
Add O/H Press on 45° Kickback after 2 reps
2:01 C / (Instr) 8x8 B1 Side Step & Calf Raise & Kickback Combo L&R
4x Side Step to L 8
1x Calf Raise (lift up, lower down) 4
1x 45° Kickback L, O/H Press 4
4x Side Step to R 8
1x Calf Raise (lift up, lower down) 4
1x 45° Kickback R, O/H Press 4 2x
2:32 Silence ¼x8 Stand up 2
2:33 V / Monday 4x8 A Squat Pulse & Back Tap Combo 16 2x

2:49 (B up + 8x8 A1 Micro Pulse Squat & Kickback Combo 16 4x

indistinct lyrics)
3:19 C / (Outro) 8x8 B2 Side Step & 2x Kickback & O/H Press Combo L&R
4x Side Step to L 8
2x 45° Kickback L, O/H Press 8
4x Side Step to R 8
2x 45° Kickback R, O/H Press 8 2x

LES MILLS CORE 52 © Les Mills International Ltd 2023

04. NIGHTBIRD 3:52mins
TECHNIQUE AND COACHING
WHY
Squatting with a band trains our lateral stabilizers
to activate throughout the squat action. This
is a great way to improve alignment and avoid
buckling when squatting.
COACHING
We set up this track with the band around the
thighs. Remember to educate your participants
on why we do this set-up and the benefits they
will receive.
Our hip abductors (side glutes) help control knee
alignment and the position of our pelvis during
weight-bearing activities – pushing outwards
against the band enables us to focus on these
muscles and generate lots of strength. Therefore,
these exercises are great for improving movement
Execution and Precision, and reduce the chances
of injury during activities such as running, jumping
and squatting.
While this track has three rounds with moves that
repeat, the intensity increases after every round.
Look out at who’s in front of you, offering the
different levels to suit the needs of your class. You
may not bring in the more intense levels the first
or even second time you teach this track – and
that is OK; we coach to who is in front of us and
give them the options that will guarantee the
best technique and, therefore, the best results.
Practice the timing and Execution of the pulsing
Squat. Controlling the move is key for you and
your participants.
Pick one focus each time you teach this track –
that way, your coaching stays fresh, your cues can
be spaced out and the music can come through.
It’s a great upbeat song, so have some fun with
this one.
LES MILLS CORE 52
SQUAT PULSE & BACK TAP COMBO
KEY COACHING FOCUS
Brace abs to keep hips and shoulders square to
front. Lift chest. Avoid leaning to the side
LAYER 1
• Find the middle of the band, feet hip-
distance apart; stretch the band and set it a
palm distance above the knees, taking the
handles to the back then front, right handle
through left, left through right. Or pull the
SCULPTBAND to middle of thighs
• Take your light weight plates and stack them at
chest level
• Feet outside hip-width
• Chest lifted
• Brace abs to keep hips forward
• Four Squats down
• Tap right leg back, step in. Left leg, step in
• Bend the knees, sit hips back and down
• Extend the legs to a 45-degree angle
LAYER 2
• Can we extend longer to fire up the back of
the legs?
• Keep bracing your abs to keep the hips square
to the front as the leg lifts – feel the fire in your
glutes!
LEVEL
 To decrease intensity, no equipment
© Les Mills International Ltd 2023
04. NIGHTBIRD 3:52mins
TECHNIQUE AND COACHING
SIDE STEP & CALF RAISE COMBO
KEY COACHING FOCUS
Keep chest lifted. Avoid leaning to the side.
Brace abs to keep hips forward

LAYER 1
• Four steps to the right
• Calf Raise – lift up, sit down; lift up, sit down
• To the left
• Push your knees out and your feet wide
• Squeeze your glutes
• Chest lifted and abs braced
• We want to avoid side-leaning
• Round two – watch the change; one Calf Raise,
one Leg Lift
• Round three – this time, two right Leg Lifts

LAYER 2
• Isolate the upper body – the work is in the
lower body
• Fatigue is setting in; we feel it too!
• Can you commit to another 20 seconds?
• A strong finish to the end!

LEVEL
 To decrease intensity, no equipment

MICRO PULSE SQUAT & KICKBACK COMBO

KEY COACHING FOCUS
Keep chest lifted. Avoid leaning to the side.
Brace abs to keep hips forward

LAYER 1
• Four Micro Pulses, one Leg Lift
• We add an Overhead Press
• Keep the elbows forward of the face
• Brace your core

LAYER 2
• Isolate the Squat and power to the top
• Keep tension on the band; that brings heat
into the working muscles – and we want to
keep it there, as that’s how we get stronger!

LEVEL
 To decrease intensity, slow Squat and lift the
leg

LES MILLS CORE 52 © Les Mills International Ltd 2023

05. CORE STRENGTH 2
TRACK FOCUS WEIGHT SELECTION
I want my participants to understand how to 1x light weight plate
execute the moves well through my precise
coaching language, and feel the contrast of the
slow and fast movements that will challenge the
Intensity.

MUSIC EXERCISE CTS REPS

0:00 Intro / (Drums + 4x8 Set up for Side Hover, side-on. R elbow under
chanting) shoulder, R knee on floor bent and in line with hips,
L leg extends. Lift hips, plate in L hand, extend up in
line with shoulder. Hold 32
 OPTIONS: No weight plate, feet in scissor stance
0:14 Instr / (Piano + 8x8 A Side Hover w. Hip Lift L
drums) Lift hips up 2
Lower down 2 15x
Extend top leg and arm to O/H 8
0:42 (Beat drops + 8x8 A1 Side Hover Crunch L
chanting) L knee and elbow in 2
Return to start position 2 16x
 OPTION: Lower hip to floor
1:10 (Piano + drums) 2x8 Set up for Oblique Knee Drop, facing L
Lie on back. Knees over hips, arms at sides, palms
up 16

1:17 6x8 B Oblique Knee Drop Sequence to front

Drop knees to front 4
Extend top leg 4
Return to center 4
Bend top leg 4 3x
1:38 (Beat drops + 12x8 B1 Oblique Knee Drop & Extension Sequence to front
chanting) Drop both knees to front 2
Extend both legs 2
Return to center 4
Drop both legs (extended) to front 2
Bend knees 2
Return to center 4 6x
2:20 (Drums + 4x8 Set up for Side Hover on the R. Turn body to face
chanting) other side 32

2:34 (Piano + drums) 8x8 A Side Hover w. Hip Lift R 4 15x

Extend top leg and arm to O/H 8
3:02 (Beat drops + 8x8 A1 Side Hover Crunch R 4 16x
chanting)
3:30 (Piano + drums) 2x8 Set up for Oblique Knee Drop, facing R 16

3:37 6x8 B Oblique Knee Drop Sequence to front 16 3x

3:58 (Beat drops + 12x8 B1 Oblique Knee Drop & Extension Sequence to front 16 6x
chanting)
4:40 (Piano + drums) 2x8 Set up Plank, facing L side, hands under shoulders,
on knees or toes 16

LES MILLS CORE 52 © Les Mills International Ltd 2023

05. CORE STRENGTH 2
MUSIC EXERCISE CTS REPS
4:47 6x8 C Triple Climber Combo F&B
Front knee to front elbow 2
Front knee to back elbow 2
Front knee to front elbow 2
Return to start position 2
Repeat to back leg 8 3x
PREVIEW: Bolt on the last 2cts
5:08 Outro / (Beat 8x8 C1 Triple Climber w. Bolt Combo F&B
drops + Front knee to front elbow 2
chanting) Front knee to back elbow 2
Front knee to front elbow 2
Pull hips B 2
Repeat to back leg 8 4x

LES MILLS CORE 52 © Les Mills International Ltd 2023

05. DOUBLE DUTCH 5:39mins
TECHNIQUE AND COACHING
WHY
This track combines isometric stability (Side
Hovers) with dynamic stability (Oblique Knee
Drops). Training our core muscles this way gives
us control during a range of movement patterns
we experience day to day.
COACHING
This track is an incredible blend of music and
innovative movements. The oblique muscles need
to be strong to support us for everyday activities.
The Side Hovers are challenging – offer all the
levels so everyone is successful, including the
option of with or without resistance. Be super
clear to allow the music to shine through so your
participants can enjoy the challenge and the
motivation.
The Oblique Knee Drop returns! This move
really strengthens the muscles of the waistline.
Emphasize to your participants that the rear
shoulder is anchored to the floor to achieve the
strength gains. We then finish off with the Triple
Climber Combo – it's a super fun move, especially
when we add in a jump, but don’t be fooled: it
will challenge everyone!
LES MILLS CORE 52
SIDE HOVER WITH HIP LIFT
KEY COACHING FOCUS
Lift bottom hip, brace abs to square hips to
the front
LAYER 1
• Come on down to the ground
• Elbow under shoulder
• Hip, knee and ankle in one line
• Bend bottom knee and rise
• Weight plate up above shoulder
• Lift the hips up and down
• Squeeze the shoulder blades together to
square the chest to the front
• Squeeze the glutes
• Brace the abs to keep the hips forward
LAYER 2
• We rise up into our waistline power
• Try driving your forearm into the mat – feel
how hard your stabilizers have to work
LEVEL
 To decrease intensity, no plate and/or bottom
knee down
SIDE HOVER CRUNCH
KEY COACHING FOCUS
Lift bottom hip (Side Hover), ribs to hips
(Crunch)
LAYER 1
• Drop bottom knee
• Extend top arm and leg
• Crunch in and out
• Bring the knee to the elbow
• Top rib to hip connection
• Weight stays in front of the face
• Brace abs
• Keep the bottom hip lifted
LAYER 2
• Let’s work with the beat – feel it pull the arm
and leg to opposite ends of the room and then
fight against it
• The top sling and the bottom sling are working
hard for us today
LEVELS
 To decrease intensity, no plate and/or lower hip
to floor
© Les Mills International Ltd 2023
05. DOUBLE DUTCH 5:39mins
TECHNIQUE AND COACHING
OBLIQUE KNEE DROP SEQUENCE TRIPLE CLIMBER COMBO
KEY COACHING FOCUS KEY COACHING FOCUS
Anchor shoulders to the floor Brace abs to square body to floor. Back long
and straight
LAYER 1
• Come onto your back LAYER 1
• Anchor hips and shoulders to the floor • Roll up
• Palms up • Come into a Plank position
• Brace abs to control the movement • Triple Climber
• Knees in line with hips • Front knee goes to the front, to the back, to
the front, and switch
• Drop knees to front, extend top leg, back to
center, and bend • Wrists underneath the shoulders
• Move the same way • Back long and straight
• We add a challenge – both legs drop, extend, • Squeeze the abs
toes to ceiling and then reverse the journey • Squeeze the glutes to stabilize the hips and
pelvis
LAYER 2 • Check this out – pull back
• Feel the head and shoulders anchoring to the
floor. Only drop as far as you can to maintain LAYER 2
that connection • Imagine the hips are attached to a slinky
• Press both shoulders into ground for • Use that power to slingshot the body forward
stabilization – think like a pendulum
• Can you feel how much more the abs have to
• Allow the legs to travel away from the mid- do now?
line. Can you feel your abs needing to work to
bring your legs back to starting position?
LEVEL
• Let the legs float freely – the more range in the
legs, the more challenge in the abs  To decrease intensity, knees down

LEVEL
 To decrease intensity, stay with one leg

LES MILLS CORE 52 © Les Mills International Ltd 2023

06. CORE STRENGTH 3
TRACK FOCUS WEIGHT SELECTION
I want my participants to understand which SMARTBAND or 1x light weight plate
muscles they are working and the great benefits
of this type of training.

MUSIC EXERCISE CTS REPS

0:00 C / All the girls 2x8 Set up for Kneeling Cobra. Lie band horizontally in
front of you, kneel on the center of the band, cross
handles, shoulders B, arms B in Cobra 16
0:10 All the girls 6x8 A Kneeling Cobra Sequence
Tip F from the hips 2
Half circle arms to front 2
Arms return to start position 2
Reset 2 6x
0:39 Instr / (Synth) 4x8 A 1
Kneeling Cobra Pulse
Tip F, 7x Cobra Pulse Arms 12
Return to start position 4 2x
0:59 C / All the girls 4x8 A Kneeling Cobra Sequence 8 4x
1:19 PC / Undress 2x8 Set up in Horse Stance. Hands under shoulders,
knees under hips, facing front 16
 OPTION: 1x weight plate in L hand

1:28 Undress 2x8 B Horse Stance Row Sequence 4/4

L arm Row, R leg extends to B 4
Return to start position 4 2x
1:38 C / _ All the girls 4x8 B1 Horse Stance Row Sequence 1/3
L arm Row, R leg extends to B 2
Hold 2
Return to start position 4 4x
1:58 Instr / (Synth) 4x8 B2 Horse Stance Row and Scorpion Pulse
L arm Row, R leg Scorpion Pulse (foot to ceiling) 1
Lower halfway down 1 16x
2:18 C / ( _ Eyes on 1x8 Set up for Wide Iguana Pose. Plate down. Lie on
me) belly, arms out to 45°, fingertips on floor 8

2:23 X-ray vision 3x8 C Wide Iguana Pose

3x Pulse Back Extension 6
Lower halfway down 2 3x
2:38 _ All the girls 4x8 C1 Back Extension
Lift up, arms open and extend to B 1
Lower chest down 1 16x
2:58 PC / Undress 2x8 Set up in Horse Stance. Hands under shoulders,
knees under hips, facing front 16
 OPTION: 1x weight plate in R hand

3:08 PC / Undress 2x8 B Horse Stance Row Sequence 4/4 8 2x

3:18 C / _ All the girls 4x8 B1
Horse Stance Row Sequence 1/3 8 4x
3:37 Instr / (Synth) 4x8 B2 Horse Stance Row and Scorpion Pulse 2 16x
3:57 C / ( _ Eyes on 1x8 Set up for Wide Iguana Pose 8
me)

4:02 X-ray vision 3x8 C Wide Iguana Pose 8 3x

4:17 _ All the girls 4x8 C 1
Back Extension 2 16x

LES MILLS CORE 52 © Les Mills International Ltd 2023

06. EYEZ ON ME 4:40mins
TECHNIQUE AND COACHING
WHY HORSE STANCE ROW SEQUENCE
Focusing on the posterior chain (muscles at the KEY COACHING FOCUS
back of the body) not only delivers increased
Brace abs to square hips and shoulders to the
strength in our postural muscles, it also delivers
floor
balance to our core conditioning.

COACHING LAYER 1
This track starts in standing position for the • Grab a plate and hold it in the middle
Kneeling Cobra Sequence, targeting the core and • Set up in Horse Stance position
postural muscles. Bracing the abs tightly is key
• Hips and shoulders square to the floor
to keeping the trunk stable and the pelvis still.
Coach for precise Execution rather than height to • Row right arm, lift left leg
build strength and control in movements. • Extend and back down
• Brace the core to stabilize the spine
We then move to a Horse Stance Row Sequence, • Tempo change – quick up, slow down and
Wide Iguana Poses and Back Extension work – squeeze your back
these all repeat themselves, helping participants
• Keep the elbow close to the ribcage
to acquire more precision in the final block.
These exercises are some of the best stability • Squeeze your butt
movements we can do and back extension work • Same leg, Single-Leg Scorpion with continuous
helps improve scapula control – an important Pulse
component of improving shoulder stability, as well
as all the postural benefits that make us feel and
LAYER 2
look strong.
• Working the muscles of the back body – the
muscles that hold us up all day
The key to this track is to coach all the options so
• Can you feel the squeeze?
everyone is included. Know your participants and
know their goals so you can help motivate them • Push through the supporting arm for more
to success! support
• Feel the burn, baby!
KNEELING COBRA SEQUENCE
KEY COACHING FOCUS LEVEL
Tip forward from the hips. Squeeze shoulder  To decrease intensity, no plate or Arm Row
blades together. Chest up
WIDE IGUANA POSE
LAYER 1 KEY COACHING FOCUS
• Come down to the floor Squeeze butt
• Stretch your band, kneel on it, grab the
handles and cross them over
LAYER 1
• Hinge forward from the hips, circle to the front,
reset and rise • Put the plate aside, come down to the floor

• Brace the core as you tip forward • Fingertips to 45 degrees

• Band travels at hip height • Three Pulses

• Shoulder blades back and down • Keep your legs close together

• Seven Pulses • Chin tucked in, eyes slightly forward

• Lift your arms off the floor

LAYER 2 • Squeeze your butt

• Pull and feel the posterior muscles working

LAYER 2
• Maintain that squeeze
• Go as high as you can go

LEVEL
 To decrease intensity, fingertips stay down on
floor
LES MILLS CORE 52 © Les Mills International Ltd 2023
45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
WARM-UP 45
TRACK FOCUS WEIGHT SELECTION
I want my participants to feel successful in all 1x light weight plate or SMARTBAND
the transitions of the exercises through my clear
coaching, engaged with the music and ready for
the workout ahead.

MUSIC EXERCISE CTS REPS

Pre-track Lie on back, side-on, bring knees above hips and relax
the arms at sides
0:05 Intro / I’m 4x8 A Alt Leg Extension F&B
begging _ Front leg extends to 45° 4
Front leg returns to start position 4
Repeat on back leg 8 2x
 OPTION: Alt Toe Taps
0:22 (Rap) 4x8 A1 Alt Leg Extension 1/1 F&B
Front leg extends to 45° 2
Front leg returns to start position 2
Repeat on back leg 4 4x
0:38 _ Beggin’ 4x8 B Oblique Knee Drop F&B
Drop knees to front 4
Return knees to center 4
Repeat to B 8 2x
PREVIEW: Double-Leg Extension on last 4cts
0:53 PC / _ 4x8 B1 Oblique Knee Drop w. Double Leg Extension F&B
Beggin’ Drop knees to front 2
Extend both legs to 45° 2
Return knees to center 4
Repeat to back 8 2x
 OPTIONS: Top leg extends only or Oblique Knee
Drop
Fingertips to temples on last 2cts
1:08 C / _ Beggin’ 4x8 C Cross Crawl F&B 4 8x
OPTIONS: Extend legs or toe tap
1:23 V / An empty 4x8 D Hip Bridge 2/2
cell Lift hips up 4
Lower down 4 4x
1:38 (Rap) 4x8 D1 Hip Bridge Pulse Sequence
Lift hips up 2
Lower halfway down 2
Lift hips up 2
Lower hips to floor 2 4x
1:54 C / _ Beggin’ 4x8 Transition to Hover. Roll onto belly, elbows under
shoulders on knees or toes 16
Come up to Plank, hands under shoulders 16
2:09 Br / _ I’m 8x8 E Triple Climber Combo F&B (slow)
fighting Front knee to front elbow 4
Front knee to back elbow 4
Front knee to front elbow 4
Return to start position 4
Repeat on B leg 16 2x
2:39 C / _ Beggin’ 4x8 E1 Triple Climber Combo F&B (faster)
Front knee to front elbow 2
Front knee to back elbow 2
Front knee to front elbow 2
Return to start position 2
Repeat on B leg 8 2x

LES MILLS CORE 52 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
WARM-UP 45
MUSIC EXERCISE CTS REPS
2:55 Low / _ 4x8 E2 Single Climber F&B 1/1
Beggin’ Front knee to front elbow 2
Return to start position 2
Back knee to back elbow 2
Return to start position 2 4x
3:10 _ Beggin’ 2x8 Transition to Squat. Stand up, feet hip-width apart,
hold plate at chest height 16
OPTIONS: With band folded in half or no plate/band
3:18 _ Beggin’ 10x8 F Triple Pulse Squat and Kickback L&R
3x Pulse Squat 6
Rise up, Kickback L leg 2
Repeat with R leg 8 5x
Add O/H Press Plate w. Kickback on 2nd rep
3:56 Outro / _ 8x8 F1 Squat and Kickback w. O/H Press L&R
Beggin’ Squat down 2
Stand, Kickback L 2
Repeat to R 4 8x

LES MILLS CORE 52 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
BEGGIN' (FRANK WALKER REMIX) 4:29mins
TECHNIQUE AND COACHING
WHY OBLIQUE KNEE DROP
The combination of isolated and integrated KEY COACHING FOCUS
exercises helps condition our neural system for
Anchor shoulders to the floor
what lies ahead.

COACHING LAYER 1
Focus on bringing your participants into the • Both knees drop towards the front
correct position from the beginning of the track. • Back to center
They should feel how the abdominal brace will • To the back
help keep their lower back towards the floor as
they move. Coach the various levels clearly in all • Nice and smooth
exercises so participants understand they have • Anchor your shoulder blades to the floor
choices with all movements, giving them control
over their workout, right from the 'get-go'.
LAYER 2
• Warming up the hips, the core and all the
We have a mix of integrated and isolated secondary muscles
exercises to warm up fast. Set them up with a
positive, encouraging coaching style, especially
using this standing work to make connection early LEVEL
on in the class. This is the point of difference from  To decrease intensity, Double-Leg Extension
the 30-minute Warm-up. Also, the song is upbeat
and energizing, (most of us know it)– so, be sure
CROSS CRAWL
to smile and enjoy!
KEY COACHING FOCUS
ALTERNATING LEG EXTENSION Rotate from the center of the chest
KEY COACHING FOCUS
Lower back towards the floor LAYER 1
• Fingertips to temples
LAYER 1 • Twist to the front, then the back
• Come down to the floor • Rotate from the center of the chest
• Lie down on your back • Move your shoulders up and across
• Knees above hips • Elbows wide
• Take your arms out to 45 degrees • Option to extend the legs out long
• Front leg extends out slowly, bring it back in
• Back leg LAYER 2
• Extend out to 45 degrees • Warming up the rotational muscles of the body
• Lower back presses down towards the floor, – the obliques
brace the abs to hold the position
• Single time LEVEL
 To decrease intensity, toe-tap
LAYER 2
• Let’s get the body nice and warm!

LEVEL
 To decrease intensity, toe-tap

LES MILLS CORE 52 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
BEGGIN' (FRANK WALKER REMIX) 4:29mins
TECHNIQUE AND COACHING
HIP BRIDGE TRIPLE CLIMBER COMBO
KEY COACHING FOCUS KEY COACHING FOCUS
Squeeze glutes Brace abs to square body to floor, back long
and straight
LAYER 1
• Up and lower down LAYER 1
• Heels under the knees • Come up to Plank position
• Press the feet into the floor • Back long and straight
• Squeeze the butt • Brace your abs to square body to floor
• Adding a Pulse – up, halfway, up and down • We move slowly – front knee to front elbow,
back elbow, front again, and reset
• Switch legs
LAYER 2
• Faster!
• Try to maintain the hip height with each rep
• Ready for some singles?
• Really squeeze those glutes – we are warming
up our posterior chain
LAYER 2
LEVEL • Push the floor away
 To decrease intensity, no plates • Corkscrew your arms to the outside and feel
the stability in the shoulders
• Can you feel the music driving you?
HOVER
• Feel the power in your core – getting you
KEY COACHING FOCUS
ready for what’s next!
Brace abs to square body to floor. Back long
and straight
LEVEL
 To decrease intensity, on knees
LAYER 1
• Lie down on your belly
• Fists together
• Elbows under shoulders
• Hips to shoulder height
• Brace your abs
• Back long and straight

LAYER 2
• Press your forearms down to activate deeper
into the upper back and shoulders

LEVEL
 To decrease intensity, on knees

LES MILLS CORE 52 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
BEGGIN' (FRANK WALKER REMIX) 4:29mins
TECHNIQUE AND COACHING
SQUAT AND KICKBACK WITH OVERHEAD
PRESS
KEY COACHING FOCUS
Brace abs to keep hips and shoulders square to
front. Chest lifted

LAYER 1
• Grab the plate or the band
• Feet outside hip-width
• Chest lifted
• Triple Pulse Squats
• Right leg kicks back
• As you rise, add a Press
• Brace your abs to square the hips to the
front
• As you press, keep your elbows forward
• Let’s hit the singles!

LAYER 2
• Let your hips get down to warm up your knees
and feel the quads working
• Lifting the heart rate

LEVEL
 To decrease intensity, no equipment

LES MILLS CORE 52 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 06 – 30-MINUTE FORMAT
GLUTE ISOLATION
TRACK FOCUS WEIGHT SELECTION
I want my participants to feel the strength and SMARTBAND or SCULPTBAND
mobility work in their posterior chain through my
clear Set-up and Education cues.

MUSIC EXERCISE CTS REPS

Pre-track SCULPTBAND set-up – Slide up to middle of
thighs
SMARTBAND set-up – 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
Set up for Hip Bridge & Clam Combo. Come
down to floor and lie on back, heels close to
butt
0:00 Intro / (Instr) 4x8 Relax arms at sides. Lift hips, then lift front knee 32
0:12 V / _ We belong 8x8 A Hip Bridge w. Single-Leg Clam F 4/4
Open front knee 8
Return to start position 8 4x
 OPTION: Hips on floor
0:38 In my heart 4x8 A1 Hip Bridge w. Single-Leg Clam F 2/2
Open front knee 4
Return to start position 4 4x
0:51 Instr / (Synth beat) 8½x8 A2 Hip Bridge w. Single-Leg Clam Pulse 1/1
Clam Pulse 4 17x
1:18 (Low fade) 4x8 Set up for Hip Bridge on B leg. Reset hips and
then lift up and lift B knee over hip 32

1:31 V / _ We belong 8x8 A Hip Bridge w. Single-Leg Clam B 4/4 16 4x

1:57 In my heart 4x8 A 1
Hip Bridge w. Single-Leg Clam 2/2 8 4x
2:09 8½x8 A2 Hip Bridge w. Single-Leg Clam Pulse 1/1 4 17x
2:37 (Low fade) 5x8 Set up for Prone Glute Scissor. Roll over onto
belly. Hands stacked under chin, feet together,
squeeze glutes to lift feet off the floor slightly.
Head rests on hands 40

2:53 V / _ We belong 8x8 B Prone Glute Scissor 2/2

Open legs 4
Close legs 4 8x
3:19 In my heart 8½x8 B1 Prone Glute Scissor 1/1 4 15x
Come up to Horse Stance, hands under
shoulders, knees under hips, front leg extends 12
3:45 Instr / (Synth beat) 16x8 C Horse Stance w. Leg Extension Micro Pulses
Pulse leg up and down 2 16x
Switch and repeat on back leg 2 16x
Switch and repeat on front leg 2 16x
Switch and repeat on back leg 2 16x
4:37 Outro / 4x8 Pull hips back into Childs Pose 32

LES MILLS CORE 52 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 06 – 30-MINUTE FORMAT
FINAL CALL (VIP MIX) 4:53mins
TECHNIQUE AND COACHING
WHY
Not only do our glutes provide strength and
control to our lower limb movements; they also
stabilize the lower back by attaching to connective
tissue that resembles a weight belt. This tissue
(known as the thoraco-lumbar fascia) provides a
key stabilizing mechanism during lifting and other
functional activities.
COACHING
The Glute Isolation track brings more posterior
chain work into the 45-minute format and
provides an opportunity to focus solely on the
glutes, which is such a key element of core and
strength conditioning. You can also use this as an
epic Track 6 in the 30-minute format.
Our hip abductors (side glutes) help control knee
alignment and the position of our pelvis during
weight-bearing activities – pushing outwards
against the band enables us to focus on these
muscles and generate lots of strength. Therefore,
these exercises are great for improving movement
Execution and Precision and reduce the chances
of injury during activities such as running, jumping
and squatting.
We have a new feel for the Hip Bridge,
incorporating a Single-Leg Clam. Encourage your
participants to use a band as this will help them
with pelvic alignment in this challenging move;
the focus is keeping the hips level at all points to
maximize glute recruitment and lower back safety.
Finally, the Prone Glute Scissors and Horse Stance
with Leg Extension Micro Pulses will ensure the
burn stays in the butt for the entire track. Sell the
benefits of glute training throughout the track,
and don’t forget to have fun with it!
LES MILLS CORE 52
HIP BRIDGE WITH SINGLE-LEG CLAM
KEY COACHING FOCUS
Squeeze butt, hips level
LAYER 1
• Find the middle of the band, feet hip-
distance apart; stretch the band and set it a
palm distance above the knees, taking the
handles to the back then front, right handle
through left, left through right OR pull the
SCULPTBAND to middle of thighs
• Come down to the floor
• Lie on your back
• Bring your heels close to your butt
• Open the palms
• Brace your abs
• Tuck your chin in
• Squeeze your glutes to lift hips up
• Lift your front knee over hip
• Single-Leg Clam – open to the front slowly
• Push the front knee out and the back heel
down to keep hips lifted and level
• Let’s go quicker – two by two
• Ready? Pulses!
LAYER 2
• Drive the back heel down and square the hips
to the front to work both glutes
• Keep it small and controlled
• Focus on squeezing the front glute
• Press your knee against the band
LEVEL
 To decrease intensity, no band
© Les Mills International Ltd 2023
45-MINUTE FORMAT / BONUS 06 – 30-MINUTE FORMAT
FINAL CALL (VIP MIX) 4:53mins
TECHNIQUE AND COACHING
PRONE GLUTE SCISSOR HORSE STANCE WITH LEG EXTENSION
KEY COACHING FOCUS MICRO PULSES
Squeeze butt KEY COACHING FOCUS
Brace abs to square hips and shoulders to the
floor
LAYER 1
• Hips down
LAYER 1
• Hug the knees in and roll over to face the mat
• Hands under shoulders
• Stack the hands
• Knees under hips
• Feet together
• Front leg lifts back
• Squeeze the butt to lift your legs off the floor
• We pulse – up, up, Micro Pulses
• Tuck your chin in
• Switch sides
• Split the legs – out and in
• Squeeze your butt
• Rest your forehead on your hands to maintain
• Brace your abs
neck alignment
• Let’s go faster
LAYER 2
• Drill your hands into the floor and feel your
LAYER 2
waist switch on
• Press out against the band using the thighs
• Squeeze your glutes so you lift with your glute
• Feel the entire back body ignite muscles – that’s going to make them strong
• It’s all about that glute squeeze – that’s how we and will stabilize your hips
isolate and strengthen • Keep pointing the toes like you're swimming
• We're starting to fatigue but hang on for one
LEVEL last push!
 To decrease intensity, no band • Stronger than how we started

LEVEL
 To decrease intensity, no band

LES MILLS CORE 52 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 03 – 30-MINUTE FORMAT
STANDING STRENGTH 1
TRACK FOCUS WEIGHT SELECTION
I want my participants to feel successful in all the 1x light weight plate or SMARTBAND
transitions of the exercises, no matter their fitness
level, through my clear coaching and to engage
with the music.

MUSIC EXERCISE CTS REPS

0:00 Intro / (Instr) 2x8 Pick up weight plate, hold close to body at chest
height – elbows out. Feet hip-width apart 16
0:07 Instr / (Chanting) 4x8 A Side Crunch and Knee Lift L then R
4x L elbow diagonal towards L hip, Knee Lift L 8
4x R elbow diagonal towards R hip, Knee Lift R 8 2x
NOTE: Foot taps down and arms reset after each rep
0:22 (Wind 6x8 A1 Alt Side Crunch and Knee Lift Walking F&B
instrument) L elbow diagonal towards L hip, Knee Lift L 2
R elbow diagonal towards R hip, Knee Lift R 2
L elbow diagonal towards L hip, Knee Lift L 2
R elbow diagonal towards R hip, Knee Lift R 2
Repeat above, walking B 8 2x
0:44 C / (Heavy 5x8 A 2
Alt Side Crunch & Knee Lift Walking Combo F&B
chanting) L elbow diagonal towards L hip, Knee Lift L 2
R elbow diagonal towards R hip, Knee Lift R 2
L elbow diagonal towards L hip, Knee Lift L 2
R elbow diagonal towards R hip, Knee Lift R 2
4x Side Crunch and Knee Lift L OTS 8
Repeat, walking B 8
4x Side Crunch and Knee Lift R 8 1½x
1:02 Instr / (Chanting 2x8 Set up for Squat w. Side Step and O/H Press. Feet
+ beat) wide, Squat down; hold plate in front, between legs 16
1:10 (Low b up) 4x8 B Squat w. Side Step, O/H Press and Halo L&R (slow)
Step feet together, press plate O/H 2
Step L into Squat, push plate to floor 2
Step feet together, press plate O/H 2
Step L into Squat, push plate to floor 2
Arms half circle above head (Halo), push plate down 8
Repeat to R 16 1x
1:25 C / (Heavy 8x8 B 1
Squat w. Side Step, O/H Press and Halo L&R (fast)
chanting) Step feet together, press plate O/H 1
Step L into Squat, push plate to floor 1
Step feet together, press plate O/H 1
Step L into Squat, push plate to floor 1
Arms half circle above head (Halo), push plate down 4
Repeat to R 8 4x
1:54 Instr / (Siren) 2x8 Set up for Side Crunch and Knee Lift R then L
2:01 (Siren) 4x8 A Side Crunch and Knee Lift R then L
4x R elbow diagonal towards L hip, Knee Lift L 8
4x L elbow diagonal towards R hip, Knee Lift R 8 2x
NOTE: Foot taps down and arms reset after each rep
2:16 (Low) 6x8 A1 Alt Side Crunch and Knee Lift Walking F&B (start
R side) 16 3x
2:38 C / (Loud 5x8 A 2
Alt Side Crunch & Knee Lift Walking Combo F&B 32 1½x
chanting)
2:57 Instr / (Siren) 2x8 Set up for Squat w. Side Step and O/H Press. Feet
wide, Squat down; hold plate in front, between legs 16
3:04 (Low) 4x8 B Squat w. Side Step, O/H Press and Halo R&L (slow) 32 1x

3:19 (Chanting + 8x8 B1 Squat w. Side Step, O/H Press and Halo R&L (fast) 16 4x
beat)
LES MILLS CORE 52 © Les Mills International Ltd 2023
45-MINUTE FORMAT / BONUS 03 – 30-MINUTE FORMAT
WE MAKE OUR WAY 3:51mins
TECHNIQUE AND COACHING
WHY
This track focuses on Reactive Core Training.
Teach our core muscles to be more responsive
during dynamic movements.
COACHING
You can use this as Track 3 in the 30-minute
format.
These movements build muscle strength and
endurance in both the lower and upper body and
give the workout a key cardio element. This is
Standing Strength with integration and innovation
at its best.
We have a new move and feel with the Side
Crunch and Knee Lift. As Ben coaches on
the Masterclass footage during the track, this
movement pattern mimics walking and running
patterns – it is functional training at its peak;
training ourselves to be better for everyday
activities. The focus is on the chest lift to maintain
great posture as we move – again, good posture
in a LES MILLS CORE class equals good posture
outside of it.
The second movement pattern in the track
comes in the form of a Squat with Side Step and
Overhead Press + Halo. Keep your coaching really
simple to begin with so your participants feel
successful and in control, and then bring in your
layer two and three cues in the second and final
round – just 'go for it'! The sequence looks and
feels amazing; cardio, strength and power all in
one.
The focus is on control for the entire track. You
and your participants will build strength and
mobility fast. The song is fabulous too – have
some fun with it.
LES MILLS CORE 52
SIDE CRUNCH AND KNEE LIFT
KEY COACHING FOCUS
Chest lifted, ribs to hips connection
LAYER 1
• Pick your plate up off the floor
• Lock the plate to the chest
• Elbows wide
• Four Side Crunches on the right side
• Four on the left
• Keep the chest lifted
• Drive the bottom elbow down towards the
hip
• Brace the abs
• Walk forward for four, then walk back
• Let’s combo it – four Walks forward, then four
Crunches on the right
LAYER 2
• Resistance through the plate creates mid-line
tension to keep us stable as we move
• What does it feel like we are doing? Walking
and running – this is what we call functional
crossover
• Trying to strengthen the exact pathway that
transfers force into our body, so we can move
faster, run and walk. When this pathway is
strong, our performance is strong
• Can we still feel our lateral core burning? If
you feel it, it means we are increasing our
functional core capacity
LEVEL
 To decrease intensity, use a band
© Les Mills International Ltd 2023
45-MINUTE FORMAT / BONUS 03 – 30-MINUTE FORMAT
WE MAKE OUR WAY 3:51mins
TECHNIQUE AND COACHING
SQUAT WITH SIDE STEP AND OVERHEAD
PRESS AND HALO
KEY COACHING FOCUS
Keep chest lifted. Brace abs to keep hips
forward (Squat with Side Step). Brace abs to
keep hips and shoulders square to the front
(Halo)

LAYER 1
• Step back
• Set up for Squat
• Knees out over toes
• Chest lifted
• Brace your abs
• Step to the right
• Push and Squat
• Step wide, slow Halo around the head, then
slam down
• To the left
• Up, down, up, down, halo left
• Same move – let’s go quicker!
• Two Squats across, one Halo
• Elbows forward as you do the Halo
• Soft knees to land
• Big core brace

LAYER 2
• Big slam!
• It feels powerful, right?
• Imagine your entire core braced and wrapped
around your trunk. Let that move you with
speed and control
• Feel your strength – pick up your axe, and slam
it!

LEVEL
 To decrease intensity, use a band

LES MILLS CORE 52 © Les Mills International Ltd 2023

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

MUSIC EXERCISE CTS REPS

0:00 Intro / It’s too 4x8 Set up Seated Glute Stretch. On floor, pull R foot
bright in close to butt, L foot in front or on the R side of
knee, grab L thigh, L hand B, lift chest and look
over L shoulder 32
0:16 V / Synchronize 4x8 A Seated Twist and Glute Stretch L 32
0:31 PC / And I don’t 4x8 A Seated Glute Stretch R
know Switch legs, R foot in front or on the L side of knee,
grab R thigh, R hand B 32
0:46 So cold 2x8 B Adductor Stretch L
Soles of feet together, hands clasp feet, use
forearms to push down on legs and open hips 16
0:54 Instr / (Synth 2x8 Set up Alt 90/90 Dynamic Stretch. Hands reach
build) behind, legs open out to sides, knees bent 16
1:01 C / So cold 8x8 C Alt 90/90 Dynamic Stretch L&R
Drop knees to L 8
Drop knees to R 8 4x
1:32 V / When you 2x8 Set up 90/90 Glute Stretch L. Drop knees to L
patronize side, square body to L. Pull L foot in towards groin,
straighten R leg, roll R hip towards floor 16
1:39 You’re in 6x8 D Swan Pose L 48
paradise  OPTION: 90/90 Glute Stretch
 OPTION: Reach arms F to deepen stretch
2:02 PC / And I don’t 4x8 E Quadricep Stretch R
know Grab the inside of the R foot. Pull foot in towards
body. Square body to R 32
2:17 So cold 2x8 Transition to 90/90 Lunge. Bring L foot in front,
R knee on floor 16
2:24 Instr / (Synth 8x8 F Dynamic Kneeling Hip and Hamstring Stretch L
beat) Lift arms O/H 8
Arms reach down to floor, pull hips B for Hamstring
Stretch L 8 4x
2:54 V / (Pause) 2½x8 Transition to 90/90 Glute Stretch R 20
3:04 You’re in 6x8 D Swan Pose R 48
paradise
3:26 PC / And I don’t 4x8 E Quadricep Stretch L 32
know
3:41 So cold 2x8 Transition to 90/90 Lunge. Bring R foot in front,
L knee on floor 16
3:49 Outro / (Synth 8x8 F Dynamic Kneeling Hip and Hamstring Stretch R 48
beat)

LES MILLS CORE 52 © Les Mills International Ltd 2023

45-MINUTE FORMAT
COLD (ANDRELLI REMIX) 4:22mins
TECHNIQUE AND COACHING
WHY ALTERNATING 90/90 DYNAMIC STRETCH
Mobilizing the hips and thoracic spine helps our KEY COACHING FOCUS
core muscles to keep the lumbar spine and pelvis Chest lifted
stable.

COACHING LAYER 1

We spend time stretching the hips, glutes and • Hands behind back
thoracic regions to enhance core function and • Open the feet wide
strength. Encourage your participants to stay and • Knees roll to the right, and then to the left
stretch. Just like the core exercises, give levels so
• Aim to bring the inside of the knee to the floor
everyone feels included and successful. Educate
them on the benefits of the stretches, which will • Keep your chest lifted
help prepare them for their next class.
LAYER 2
SEATED TWIST AND GLUTE STRETCH • We re mobilize and give some love to our hips
KEY COACHING FOCUS – they certainly deserve it!
Anchor your hips down • Don’t forget to breathe

LAYER 1 SWAN POSE

• Come down to the floor KEY COACHING FOCUS
• Bring your left heel close to your glute Heel to groin
• Right foot to the inside or outside of knee
• Anchor your hips down LAYER 1
• Wrap your arm over right thigh • Knees go 90/90 to the right
• Opposite hand back behind • You can either stay here or come to Swan Pose
• Lift your chest and your spine, and twist – heel to groin and straighten the back leg
• Look over your right shoulder • Lift your chest
• Switch sides • Stay here or come to the floor
• If you want to add a Quad Stretch, come up,
grab the inside of the back foot, then square
LAYER 2
your hips and shoulders to front
• Breathe in and lift your spine; breathe out and
twist from your thoracic spine
LAYER 2
• Really nice Glute Stretch
ADDUCTOR STRETCH
• Breathe in to lift, and breathe out to sink deep
KEY COACHING FOCUS
• Can we square our hips to the front? Can we
Chest lifted
bring our hip bones towards our heels?
• Feel the stretch in your glutes and in your
LAYER 1 hamstrings
• Bring your feet together
• Use your forearms to push down to open the LEVEL
hips
 To decrease intensity, stay in 90/90 Stretch and
• Brace your abs to support your lower back keep chest lifted

LES MILLS CORE 52 © Les Mills International Ltd 2023

45-MINUTE FORMAT
COLD (ANDRELLI REMIX) 4:22mins
TECHNIQUE AND COACHING
QUADRICEP STRETCH
KEY COACHING FOCUS
Light engagement in the abs and glutes

LAYER 1
• Bring the back foot forward
• Knee over ankle
• Tuck your pelvis under

DYNAMIC KNEELING HIP AND HAMSTRING

STRETCH
KEY COACHING FOCUS
Long spine (Hamstring Stretch)

LAYER 1
• Arms up to ceiling
• Squeeze your glutes
• Then Hamstring Stretch – push your hips back
• Keep moving – push your hips forward and
back

LAYER 2
• Aim to straighten the leg
• Stretching the hip flexors and our hamstrings
• Really nice back bend to open and deepen

LES MILLS CORE 52 © Les Mills International Ltd 2023

WE ARE ONE GLOBAL FAMILY
We are one global family of leaders, passionately
devoted to creating a fitter planet.
We fearlessly inspire others to discover their true
potential by falling in love with exercise.
Exercise is our global movement.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people
to enjoy the unique benefits of movement.
OUR DECLARATION OF INTENT
The Les Mills family is made up of fitness clubs,
Instructors and millions of participants from
around the globe.
We may differ in location, religion, race, color and
language, but we unite in our love of movement,
music and the pursuit of healthy living, for every
single person on our planet.
At Les Mills, we believe in the dignity of each
individual within our community, and we strive
towards equality for all.
We celebrate and showcase all cultures through
our choice of role models, music and movements,
with the aim of broadening cultural awareness.
We know that what is considered appropriate
in some contexts can be seen as inappropriate
in others, and we aim to traverse these delicate
LES MILLS CORE 52
Millions of us bind together every day to unite
through sweat. Music is in our soul. We are
passionate about it. It gives us drive and focus.
While honoring our heritage, we set course for
the future looking to inspire, innovate and create
as much as humanly possible.
We are ludicrous enough to believe that we can
change the world.
We are United.
situations with the utmost respect to everyone.
Choosing, licensing and matching choreography
to the right music is a huge challenge! We
screen all music and try to avoid any language or
references that may cause offense. Sometimes
there will be an alternative track (at the bottom of
the track list) for you to use instead.
We embrace open communication with our
global family so that differences of opinion can be
expressed, and education will always continue.
We are here, doors open, ready to listen and
learn.
Above all, we are passionate about delivering
life-changing fitness experiences, every time,
everywhere, for everybody.
© Les Mills International Ltd 2023