LES MILLS CORE 53 (CORE53ChoreographyNotes Row en App Print PDF

LES MILLS CORE 53
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
GLUTE ISOLATION
STANDING STRENGTH 1
45-MINUTE FORMAT
STRETCH
DECLARATION OF INTENT
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LES MILLS CORE 53 © Les Mills International Ltd 2024

MUSIC 45-MINUTE FORMAT
Feel Again (4:01) A Little Closure (Heyson Remix)
JLV (4:40)
01 2019 HEXAGON. 07 Deanz & Revel Day
Written by: Vels, Moin, Dermont, L. Deb, J. Deb, Courtesy of Epidemic Sound.
Lundvik, Jean Written by: Unknown
Falling (4:35) Copines (1:42)

Aya Nakamura
02 Liam V feat. TANISHA
2023 Liam V.
08 2018 Rec. 118 / Warner Music France, a Warner Music
Group Company.
Written by: Vaughan, Burnett
Written by: Danioko, Badji, Kabika, Masidi
La Verdolaga (5:13) Copines (2:49)

MOTi & Rugged feat. Totó La Aya Nakamura
03 Momposina
2019 ZEROCOOLREC.COM.
2018 Rec. 118 / Warner Music France, a Warner Music
Group Company.
Written by: Bazanta, Romme, Jaspers, van den Biggelaar, Written by: Danioko, Badji, Kabika, Masidi
Mohrman
Ocean (Mona San Remix) (5:35) Lose Control (5:17)
04
Nonsens feat. SHANTÉH
2023 Good Club.
09 Myra Grandis
2023 Les Mills Music Licensing Ltd.
Written by: Nielsen, Espersen, Korsby, Perrigault, Written by: Marsland
Douglas- Fuller
Morph (4:53) If You Come With Me (4:07)
05 TWERL 10 Shy Guys

Courtesy of Les Mills Music Licensing Ltd.
2016 TWERL.
Written by: Beasley
Written by: Healey
Wine & Chocolates (andhim Remix)

[Radio Version] (3:47)
06 Theophilus London
2012 bitclap! / Warner Music Group Germany Holding
GmbH / A Warner Music Group Company.
Written by: Bunton, Sitek, London II

LES MILLS CORE 53
Back row L–R: Ben Main, Reagan Kang, Hamza Bkira

Front row L–R: Nick Yan, Maddalena Boccella, Berti Voigt
PRESENTERS CREDITS
Ben Main (New Zealand) Chief Creative Officer – Dr. Jackie Mills
Berti Voigt (Germany) Creative Team – Dan Cohen, Diana Archer Mills,
Hamza Bkira (Tunisia)
Kylie Gates, Vili Fifita, Ben Main
Maddalena Boccella (Switzerland)
Nick Yan (China) Program Coaches – Diana Archer Mills and
Reagan Kang (Malaysia) Kylie Gates
Technical Consultant – Bryce Hastings
You enquired, and we've delivered!
Production Coordinator – Laura Jackson
Introducing LES MILLS CORE Release 53 –

meticulously designed to cater to all fitness
levels. Each exercise is expertly crafted to amplify
core strength and stability. Our Hover and Plank
variations not only strengthen your shoulders,
arms, back, and core but also emphasize precise
alignment and control. Infused with dynamic
music and movement patterns, we bring vitality to
core strength and balance. Incorporating lateral
movements enhances coordination and functional
agility. And let's not forget Rows – a key player
in engaging postural muscles for back power.
Release 53 offers ample opportunities to master
the functional rotation, a crucial life movement
pattern. Now, the burning question; how resilient
are your glutes? Prepare to find out!
LES MILLS CORE Creative Team

LES MILLS CORE 53 EXPRESS FORMATS
KEY 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
Intro Introduction Br Bridge (yet). So, we want to give you BONUS tracks
B up Build up C Chorus from the 45-minute format to switch out after you
PC Pre-chorus V Verse
launch the new 30-minute release.
Instr Instrumental Alt Alternating
B Back F Forward
With that in mind, below you will see the BONUS
tracks that can be switched out in bold to add
F&B Forward and back HOH Hands on hips
longevity to your classes and give a new 'vibe'
L Left R Right and feel to the class. It is recommended that if
O/H Over head ROM Range of motion you are doing the Bonus Standing Strength 1
OTS On the spot w. With
you use Warm-up 45, which has more integrated
exercises so participants will be better prepared
Low Level Advanced Level
for this type of training.
TEACHING THIS 30-MINUTE FORMAT

Track 01
RELEASE
Warm-up 30 /
Bonus Warm-up 45
Track 02 Core Strength 1
Track 03
How long should I teach the new release for? Standing Strength 1 /
Bonus Standing Strength 1
Teach the entire new release for a minimum of
Track 04 Standing Strength 2
two weeks and a maximum of four weeks and
then start to integrate other tracks. Then you will Track 05 Core Strength 2
not only ensure variety in exercise sequencing Track 06 Core Strength 3 /
and music but participants will also experience Bonus Glute Isolation
the magic, excitement and training effect of the Total Time 28:04
new launch tracks.
LES MILLS CORE AND If you are teaching the 45-minute format, we
again heard you! You now have a NEW Glute
WEIGHT TRAINING 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!
Remind your movers that weight training after this
workout is strongly discouraged, as it is designed 45-MINUTE FORMAT
to fatigue (and ultimately strengthen) your core Track 07 Warm-up 45
muscles. Resistance training requires activation of
these muscles to support your spine and pelvis;
therefore, heavy lifting following these workouts is Track 03 Standing Strength 1
contraindicated. Track 04 Standing Strength 2

Track 09 Bonus Standing
Strength 1
RELEASE FEEDBACK
Track 08 Bonus Glute Isolation /
Tell us what you think of this release. Warm-up 30
Visit lesmills.com/release-feedback Track 05 Core Strength 2
Track 10 Stretch
Total Time 42:38

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 / (Instr) 2x8 Lie on back, side-on, bring knees above hips and
relax the arms at sides 16
0:12 V / I’ve been 4x8 A Alt Single-Leg Lift F&B (slow) 8 4x
scarred
0:28 PC / Been so long 4x8 A1 Alt Single-Leg Lift F&B (faster) 4 8x
0:43 C / Here I am 8x8 A 2
Alt Single-Leg Lift F&B w. C-Crunch
Alt Single-Leg Lift F&B, C-Crunch, arms reach F 4
Alt Single-Leg Lift F&B, lower upper body down
to floor 4 8x
1:14 Drop / I feel again 8x8 B Cross Crawl w. Toe Tap B&F 4 16x
After 8 reps  OPTION: Extend legs
On last 4cts, arms out to sides, knees above hips
1:45 V / See my heart 6x8 C Oblique Knee Drop w. Leg Extension F&B
Lower knees to front, extend top leg 4
Return to center 4
Repeat to B 8 3x
2:09 C / Here I am 12x8 C1 Oblique Knee Drop w. Triple Kick
Lower knees to front 4
Kick R, L 4
Repeat to B 8 6x
On last 4cts, feet on the floor close to butt
2:55 Br / Here I am 2x8 D Hip Bridge

Lift hips up 16
3:03 Here I am 6x8 D1 Hip Bridge Pulse
Lower down to floor, knees above hips 2
Crunch up 6 21x
3:26 C / Here I am 8x8 E C-Crunch w. Arms and Legs Extension 4 16x
Extend arms and legs and hold

30-MINUTE FORMAT
01. FEEL AGAIN 4:01mins
TECHNIQUE AND COACHING
COACHING ALTERNATING SINGLE-LEG LIFT WITH
Focus on bringing your participants into the C-CRUNCH
correct position from the beginning of the track. KEY COACHING FOCUS
They should feel how holding the abdominal
Lower back towards the floor
brace will help keep their lower back towards the
floor as they move through the Alternating Single-
Leg Lift, Cross Crawl, Oblique Knee Drop, and LAYER 1
C-Crunch combo. • Slowly rise into a Crunch
This is your time to get everyone into the LES • Shoulder blades off the floor
MILLS CORE mindset, so use simple coaching
with a positive and enthusiastic attitude to set the • Slowly come on down to the floor
scene for the workout ahead. • Keep the chin tucked in
• Brace your abs
ALTERNATING SINGLE-LEG LIFT • Keep lower back close to the floor
KEY COACHING FOCUS • Slide ribs to hips
Lower back towards the floor
LAYER 2
LAYER 1 • Bridge the gap between the ribs and the hips
• Come down to the floor
• Bring knees above your hips to 90 degrees CROSS CRAWL
• Front foot – slow Toe Tap, then back foot KEY COACHING FOCUS
• Brace your abs Rotate from the center of the chest
• Keep lower back close to the floor
• Chin tucked in LAYER 1
• Neck relaxed • Fingertips to temples
• Eyes looking up to ceiling • Twist to the back leg, then to the front
• Increasing the speed • Elbows wide
• If your back is lifting, take your feet a little • Rotate from the center of the chest
higher
• Target opposite shoulder to opposite knee
• If you’re ready, extend the legs
LAYER 2
• Initiate the movement from the hips
LAYER 2
• Gracefully tap the floor
• Keep the shoulder blades off the floor.
Rotation through the center will help warm up
your obliques

30-MINUTE FORMAT
01. FEEL AGAIN 4:01mins
OBLIQUE KNEE DROP C-CRUNCH WITH ARMS AND LEGS
KEY COACHING FOCUS EXTENSION
Anchor shoulders to the floor KEY COACHING FOCUS
Lower back towards the floor (as legs extend),
LAYER 1 ribcage to hips (Crunch)
• Hands wide
• Knees at 90 degrees LAYER 1
• Knees drop to the front, top leg kicks out • Knees up to 90 degrees
• Other side • Crunch up
• Brace your core to control the Knee Drop • Shoot out arms and legs, then Crunch
• Anchor your shoulders to the floor • Brace your core
• Now, let’s do three kicks • Lower back towards the floor
• A little lower now • Head always comes back to neutral position
• Slide ribs towards hips
LAYER 2
• Set a good foundation for the workout ahead LEVEL
• Feel the warmth through your mid-section  To decrease intensity, toe-tap the floor
LEVEL
 To decrease intensity, stay with the Single-Leg
Extension
HIP BRIDGE
KEY COACHING FOCUS
Squeeze glutes
LAYER 1
• Heels close to butt
• Lift your hips to the ceiling
• Pull shoulder blades down to spine
• Palms open
• Little pulses to the top
• Squeeze your glutes
• Keep your hips square and level
LAYER 2
• Drive through your heels
• It’s about feeling good - getting your mind and
body ready for the workout that’s coming

02. CORE STRENGTH 1
TRACK FOCUS WEIGHT SELECTION
I want my participants to understand the precise 1x light–medium weight plate
Execution of the movements through my clear
coaching and to enjoy the challenge, no matter
what level they choose to do.

Pre-track Set up for Hover. Put weight plate under chest on floor.
Forearms parallel to each other. On knees or toes
0:00 Intro / (Instr) 2x8 Hover 16
0:07 V / Feel, don’t 12x8 A Leg Lift Combo F&B
wanna 4x Leg Lift F 16
4x Leg Lift B 16 3x
PREVIEW: Side Hover & Plate Lift Combo on last 32cts
0:53 (Beat drop) 8x8 B Side Hover & Plate Lift Combo F&B
Side Hover facing front, top arm circles down to side 8
Pick up plate and press to ceiling 8
Repeat to B 16 2x
1:23 V / Feel, don’t 4x8 A Leg Lift Combo F&B 32
1:39 You, you called 8x8 A1 Leg Lift Combo F&B (faster)
me 4x Leg Lift F 8
4x Leg Lift B 8 4x
2:09 Instr / 8x8 B Side Hover & Plate Lift Combo F&B 32 2x
(Electronic bass)
2:40 (Keyboard) 4x8 Hold Hover 8
Childs Pose 8
Set up Plank, hands under shoulders, on knees or toes 16
2:55 V / Feel, don’t 12x8 C Plank w. Leg Lift F&B

wanna 4x Leg Lift F 8
4x Leg Lift B 8 6x
 OPTION: Jump Switch on each transition F&B
 OPTION: On knees
3:41 Instr / 8x8 B Side Plank & Plate Lift Combo F&B 32 2x
(Electronic bass)
4:11 Outro / 4x8 D Transition to Plank and hold 32
(Keyboard)

02. FALLING 4:35mins
WHY HOVER WITH LEG LIFT F&B
Previous LES MILLS research has shown that when KEY COACHING FOCUS
we add arm and leg movements while holding Brace abs to keep hips and shoulders square to
a Plank or a Hover we activate our obliques and the floor, back long and straight
rectus abdominis 27% more than in a Crunch.
In this track, we add a further challenge by LAYER 1
introducing rotation patterns. • Lie down on your belly
• Elbows under shoulders
COACHING
• Lift your hips to shoulder height
All three rounds feature Hovers, Side Hovers or
Planks – this is a challenging track! Spend time • On knees or toes
getting core-fit for this one. • Brace core strongly to square hips and
shoulders to the floor
The focus for the Hover and Plank is on bracing • Back long and straight
the abs for pelvic stability as we move. When we
• Front leg lifts four times, then change sides
execute the Side Hover & Plate Lift Combo, focus
on the bend of the elbow to lift the plate up and • Lift leg to 45 degrees and leg stops at hip level
down. This ensures the plate stays close to the • If you’re on your knees, you can still lift the leg
body, which is crucial for effective core loading. up
And, as always, focus on lifting the bottom hip for
pelvic stability and oblique engagement. LAYER 2
• Our body is fatiguing – how strong can you
Look out at who’s in front of you, offering the make your whole body?
different options in the Leg Lift to suit the needs
of your participants. You may not offer the faster • Feeling it!
Leg Lift in round two, or the jump in round three
and that is OK! We want you to coach to who LEVEL
is in front of you – give them the level that will  To decrease intensity, knees on the floor
guarantee the best Technique for them and,
therefore, give them the best workout.
SIDE HOVER & PLATE LIFT COMBO
Take time to really nail the Layer 1 cues, focusing KEY COACHING FOCUS
on the basics and target zones the first time you Brace abs so the body moves as one; lift
teach this track. Then, once your participants bottom hip
are moving well, explain how to build Intensity
through Precision of movement, and use powerful LAYER 1
imagery to bring these to life for them, selling the • Open to Side Hover
benefits as you go. • Circle the top arm over head
• Grab the plate
• Bend your arm and push the plate up
• Bend arm, up then down
• Other side
• Brace abs so your body moves as one
• Back long and straight
• Lift the bottom hip
• Hips and shoulders turn at the same time
LAYER 2
• Use the elbow to push the floor away
• Whole body moving as one to work our
obliques more
LEVEL
 To decrease intensity, on knees, or no plate

02. FALLING 4:35mins
PLANK WITH LEG LIFT F&B
KEY COACHING FOCUS
Brace abs to square body to floor, back long
and straight
LAYER 1
• Hands under shoulders
• On knees or toes
• Abs braced to keep your hips and shoulders
square to the floor
• Front leg lifts four times
• Jump to switch
• If you’re jumping today, brace your core harder
LAYER 2
• Let’s work hard together – let’s be strong and
resilient!
• Feel how the core tightens in an instant
LEVEL
 To decrease intensity, knees down or don’t
jump to switch
SIDE PLANK & PLATE LIFT COMBO

KEY COACHING FOCUS
Brace abs so shoulders and hips move as one
LAYER 1
• On knees or toes
• Turn your body as one
• Brace abs so shoulders and hips move
together
• Grab the plate and push it high
LAYER 2
• LES MILLS CORE heightens the stability and
functionality of our body
LEVEL
 To decrease intensity, on knees, or no plate

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.

0:00 Intro / Es bonita 2½x8 Hold one weight plate in each hand, or wrap band
around your back of thighs and hold one handle in
each hand, elbows bent and fists F
Feet wide, sit down into a Squat 20
0:10 V / Se riega 6x8 A Side Step w. Diagonal Arm Press L&R
2x Side Step L 4
R Diagonal Press down, R knee down 2
Return to Squat position 2
Repeat to R 8 3x
0:33 C / La verdolaga 4x8 A 1
Side Step w. 2x Diagonal Arm Press L&R
2x Side Step L 4
2x R Diagonal Press, down and up 4
Repeat to R 8 2x
0:48 La verdolaga 4x8 A 2
Side Skip w. Diagonal Arm Press L&R (fast)
(Beat drops) 2x Side Skip L 2
R Diagonal Press down, R knee down 2
Repeat to R 4 4x
1:03 La verdolaga 4x8 A3 Alt Side Lunge w. Diagonal Arm Press
(Beat drops) Side Lunge L, Diagonal Press down R 1
Side Lunge R, Diagonal Press down L 1
Side Lunge L, Diagonal Press down R and hold 2
Repeat to R 4 4x
1:18 (Quiet) 4x8 Set up for Zigzag. Step L leg onto middle of the
band into a Wide Lunge. Drop inside handle and
take both thumbs inside the fabric. Sink into Side
Lunge L, hold hands just above L knee 32
1:33 QC / La 8x8 B Zigzag Parallel Woodchop Ascending and
verdolaga Descending (slow) 8
Zigzag R to L, moving handles up 8 4x
Zigzag R to L, moving handles down
2:04 C / La verdolaga 8x8 B1 Zigzag Parallel Woodchop Ascending and
(Beat drops) Descending (fast)
Zigzag R to L, moving handles up 4
Zigzag up and down, moving handles down 4
2x Woodchop R 8 4x
2:34 (Pause) 3x8 Set up for Side Step R. Weight plates or band 24
2:45 QC / La 6x8 A Side Step w. Diagonal Arm Press L&R
verdolaga 2x Side Step R 4
L Diagonal Press down, L knee down 2
Return to Squat position 2
Repeat to L 8 3x
3:08 La verdolaga 4x8 A1 Side Step w. 2x Diagonal Arm Press L&R 16 2x
3:23 C / La verdolaga 4x8 A2 Side Skip w. Diagonal Arm Press L&R (fast) 8 4x
(Beat drops)
3:39 La verdolaga 4x8 A3 Alt Side Lunge w. Diagonal Arm Press 8 4x
(Beat drops)
3:54 (Quiet build) 4x8 Set up for Zigzag Parallel Woodchop Ascending 32
and Descending R

4:09 C / La verdolaga 8x8 B Zigzag Parallel Woodchop Ascending and

(Beat drops) Descending 8
Zigzag L to R, moving handles up 8 4x
Zigzag L to R, moving handles down
4:49 La verdolaga 8x8 B1 Zigzag Parallel Woodchop Ascending and
(Beat drops) Descending 16 4x

03. LA VERDOLAGA 5:13mins
WHY SIDE STEP WITH DIAGONAL ARM PRESS
Rotational training is a key element of any KEY COACHING FOCUS
conditioning program. Whenever we use Keep chest lifted. Brace abs to keep hips
reciprocal arm and leg patterns while running, forward (Side Step). Pivot through the heel
walking or throwing, we need our core to engage (Diagonal Arm Press)
to provide a firm foundation. This enhances
strength and power and minimizes the likelihood LAYER 1
of injury. • Either two plates of the same weight or a band
• Feet wide
COACHING • Lift your chest
Rotation with power! The Coaching Focus for
• Brace your abs
all moves is about stabilizing the hips and pelvis
through strong core activation, to be able to • Come down into a Squat
execute rotation from the chest. We start the track • Two steps to the right, left Arm Press
with a Side Step and Diagonal Arm Press – option • Same to the left, right Arm Press
to use plates or a band. Keeping the plates and
handles close to the knee in the Arm Press is • Pivot through the heel
crucial for core loading. The focus for the Arm • Back knee down
Press is turning from the center of the chest by • Arm pushes straight to inside of opposite knee
bracing your core, as well as pivoting through the
• Elbows in
heel and dropping the back knee down – this will
ensure no one is twisting through their lower back • This time, two Steps and two Presses
to press down. • Add a Skip to go faster
We then move into a new feeling – the Ascending

and Descending Zigzag Parallel Woodchop – LAYER 2
starting slowly, then speeding up and adding two • Something is cooking here!
slow Woodchops to really test your reactive core • Stay low in your legs
ability. Set your members up for success with this
• This opens the hip up to improve range,
dynamic move by coaching the target zones in
and safeguards against turning the hips into
the slow reps, and then coaching control of the
anterior rotation
movement in the faster ones. Also, be confident
with your own timing so you can role-model
strong Technique. LEVEL
 To decrease intensity, use a band or no Skip
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.

03. LA VERDOLAGA 5:13mins
ALTERNATING SIDE LUNGE WITH DIAGONAL ZIGZAG PARALLEL WOODCHOP ASCENDING
ARM PRESS AND DESCENDING
KEY COACHING FOCUS KEY COACHING FOCUS
Rotate from the center of the chest; brace abs Rotate from the center of the chest; brace abs
to keep hips square to front to keep hips square to the front
LAYER 1 LAYER 1
• Feet stay outside hip-width • Grab your band
• Side Lunge – 3, 2, 1 • Place it on the floor under right foot
• Lift your chest • Either single or double the band
• Brace your core • Take your feet outside hip-width
• Plate stays in line with the inside of the knee • Hold the fabric of the handle with both hands
• Rotate from the center of your chest • Zigzag up four times
• Same way down
LAYER 2 • Brace your abs to keep hips square to the
• Pull your elbows back and squeeze your front
shoulder blades together • Rotate from the center of the chest
• Stay low in the legs • Chest lifted
• Arms straight
LEVEL • We go faster – add on two slow Woodchops
 To decrease intensity, use a band
LAYER 2
• When we add speed, we need more control –
brace your core to control this move. A strong
core can catch and control the movement
• It’s all about control – drive the movement
from the legs and glutes into your upper body
LEVELS
 To increase intensity, hold both handles
 To decrease intensity, use one handle

I want my participants to feel the standing SCULPTBANDTM or SMARTBAND
isolated glute work through my coaching of
precise Execution. The standing work requires
control, balance and a fun attitude.

Pre-track Equipment: SCULPTBAND or SMARTBAND
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. Knees soft, feet
hip-width apart
 OPTION: No bands
0:00 Intro / (Instr) 4x8 Set up for Lunge. L leg steps B, brace abs, chest up,
hands on hips 32
0:12 V / _ Traveled 8x8 A Lunge 1/1 4 16x
way
0:35 _ Anything you 20x8 A1 Long Lunge & Single-Leg Squat Combo L
want 4x Pulse Lunge (long) 8
Step L foot in, 4x Pulse Single-leg Squat 8 10x
 OPTION: Lift L foot off the floor in the short Pulse
Lunge after 6 reps
1:35 Rap / _ Looks I 8x8 B Side Step L&R

4x Side Step L 16
4x Side Step R 16 2x
1:59 Instr / (Quiet 4x8 Set up for Lunge w. Rotational Palm Strike
synth) Step L foot B into Lunge. Palms up in front of chest 32
2:10 V / _ Traveled 4x8 C Isolated Lunge w. Rotational Palm Strike (slow) L&R
way 4x L hand Palm Strike to R corner and return to chest 16
4x R hand Palm Strike to L corner and return to chest 16 1x
2:22 _ Traveled way 8x8 C1 Isolated Lunge w. Rotational Palm Strike (faster) L&R
4x L hand Palm Strike to R corner and return to chest 8
4x R hand Palm Strike to L corner and return to chest 8 4x
2:46 Instr / (Quiet 4x8 Set up Lunge R. R leg steps B 32
synth)
2:58 V / _ Traveled 8x8 A Lunge 1/1 4 16x

way
3:22 _ Anything you 20x8 A1 Long Lunge & Single-Leg Squat Combo R 16 10x
want
4:21 Rap / _ Looks I 8x8 B Side Step L&R 32 2x
4:44 Instr / (Quiet 4x8 Set up for Isolated Lunge w. Rotational Palm Strike
synth) Step R foot B into Lunge 32
4:56 V / _ Traveled 4x8 C Isolated Lunge w. Rotational Palm Strike (slow) L&R 32
way
5:08 Outro / _ 8x8 C1 Isolated Lunge w. Rotational Palm Strike (faster) L&R 16 4x
Traveled way

04. OCEAN (MONA SAN REMIX) 5:35mins
WHY LUNGE
Training our glutes and lower limb stabilizers KEY COACHING FOCUS
in standing has the advantage of establishing
Long step back. Keep hips square and level.
the type of strength and control we need
Brace abs
during weight-bearing activities. This is known
as 'specificity', which is a key component of
conditioning programs. LAYER 1
• Feet hip-width apart
COACHING
• Right leg steps back long
We set up this track with the band around the
• Brace the abs
thighs, and if your club has the SCULPTBAND
available, this can be used as well. Pushing • Chest lifted
outwards against the band enables us to focus on • Hands on hips
our hip abductors and generate lots of strength. • Single Lunge
• Back knee goes straight down
Our hip abductors help control knee alignment • Stay in the mid-range
and the position of our pelvis during weight-
bearing activities – great for improving movement • Front thigh parallel to floor
Execution and Precision, and reduces the chances • Keep your hips square and level to the front
of injury during activities such as running, jumping
and squatting.
LAYER 2
• Isolation, stability and a burning sensation!
We focus on the 'traditional' Lunge for this track –
• One more opportunity to smash these glutes
straight up and down, and incorporate single-leg
strength work and unilateral movement patterns,
like a Single-Leg Squat. This allows us to balance LEVEL
our bodies better for bilateral movement.  To decrease intensity, no equipment
We have a new feel in this track – the Isolated

Lunge with Rotational Palm Strike. Coach staying
low in the Lunge so we have a strong base
to rotate the upper body from. In the Strike,
the movement comes from the shoulders to
the palms, rotating through the chest to fully
extend. Execute this well, and your participants
will benefit from extra Reactive Core Training to
accompany their leg work!
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.
This track is challenging but super cool; spend
some time getting core-fit for this one, and have
some fun with it.

LONG LUNGE & SINGLE-LEG SQUAT COMBO SIDE STEP
Long step back. Keep hips square and level to Keep chest lifted. Brace abs to keep hips
front. Brace abs facing forward
LAYER 1 LAYER 1
• Long step back, four Pulses and a step • Four Side Steps to the right
forward for Single-leg Squat Pulse • Take it back
• Front thigh parallel to floor • Press the knees out over toes
• Stay low • Arms up to keep chest lifted
• Keep the chest lifted • Abs braced
• Brace your abs • Hips square to the front
• Hips square and level to front
• Balance challenge – lift the leg off the floor LAYER 2
into a 1-Legged Squat
• Go wider – press the knees out over toes
• Sit the hips back, lower
LAYER 2
• I know this is hard, but it’s so important to
• The band wants to pull your knees in – you work our glutes – they support our lower back,
fight against it pelvic alignment, and we love it so much!
• As you lift the knee up, push the other knee
out and feel the tension on the band
LEVEL
• As we start to fatigue, we start losing control –
 To decrease intensity, no equipment
reset your posture. Chest is up, brace your abs
and keep hips level
• Press your knee out over toes and engage your
slide glutes
• Can you go deeper? That’s where the magic
happens
LEVEL
 To decrease intensity, no equipment or keep
the foot down

ISOLATED LUNGE WITH ROTATIONAL PALM
STRIKE
KEY COACHING FOCUS
Long step back. Brace abs. Keep hips square
and level (Lunge). Rotate from the center of
the chest (Rotational Palm Strike)
LAYER 1
• Right leg steps back, drop low
• Arms up
• Right hand pushes to left corner four times
• Switch to the right corner
• Brace your abs
• Chest lifted
• Faster!
• Keep hips and legs still
• Rotate through the center of the chest
LAYER 2
• A big rotation through the upper body and
isolation through the legs
• Sneaky Reactive Core Training
• Feel your core reacting with every single Palm
Strike
• It’s a big twist from one corner to the other
• Stay low in the legs – as low as possible
because that is where the magic happens,
that’s how we get stronger!
LEVEL
 To decrease intensity, no equipment

05. CORE STRENGTH 2
I want my participants to understand how to 1x heavy 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.

0:00 Instr / (Frantic 4x8 Set up for Side Hover R, side-on. L elbow under
keyboard synth) shoulder, L knee on floor bent and in line with hips, R
leg extends out, R arm extends O/H 32
 OPTION: L hip on floor
0:15 (Bass + 8x8 A Side Hover Extended Crunch 2/2 R
indistinct R knee and elbow in 4
echoes) Return to start position 4 8x
On last 4cts, transition to floor, roll onto L side of
glute, extend legs out, R hand on floor behind. Lift
chest
OPTION: Only extend top leg
0:46 (Heavy bass + 8x8 B Knee Tuck & Jack Knife Combo R
frantic keyboard Knees in towards chest 2
synth) Extend legs out 2
Lift legs 2
Lower legs 2 8x
 OPTION: Bottom knee on floor
1:17 (Quiet) 2x8 Transition to Kneeling Windmill L. Grab plate in
R hand, L leg F, R knee on floor (90/90 position)
R arm O/H, L arm at L side 16
1:24 (Frantic 5x8 C Kneeling Windmill 2/2 L

keyboard synth Lower down to L side 4
build) Lift up 4 5x
1:43 (Musical build) 1x8 Transition to Side Plank. L hand under L shoulder,
stack or scissor the feet. R arm up to ceiling 8
OPTION: L knee on floor
1:47 (Heavy bass + 8x8 D Rolling Plank & Hip Lift Combo
frantic keyboard 2x Hip Lift 4
synth) Plank Rotation, R arm reaches under chest towards
back. Return to start position 4 8x
2:18 (Indistinct 2x8 Hold Side Plank 16
chants)
2:26 (Frantic 4x8 Set up for Side Hover L, side-on. R elbow under
keyboard synth) shoulder, R knee on floor bent and in line with hips,
L leg extends out, L arm extends O/H 32
2:41 (Bass + 8x8 A Side Hover Extended Crunch 2/2 L 8 8x

indistinct
echoes)
3:12 (Heavy bass + 8x8 B Knee Tuck & Jack Knife Combo L 8 8x
frantic keyboard
synth)

05. CORE STRENGTH 2
3:43 (Quiet) 2x8 Transition to Kneeling Windmill R. Plate in L hand,
R leg F, L knee on floor (90/90 position). L arm O/H,
R arm at side 16
3:50 (Frantic 5x8 C Kneeling Windmill 2/2 R 8 5x

keyboard synth)
4:09 (B up) 1x8 Transition to Side Plank L 8
4:13 (Heavy bass + 8x8 D Rolling Plank & Hip Lift Combo 8 8x
frantic keyboard
synth)
4:44 (Indistinct 2x8 Hold Side Plank 16
chants)

05. MORPH 4:53mins
WHY SIDE HOVER EXTENDED CRUNCH
Our obliques are multi-dimensional muscles. KEY COACHING FOCUS
They rotate, flex and side-bend the spine. The
Lift bottom hip. Brace abs to square hips to
movements in this track combine to hit each one
the front
of those movement patterns.
COACHING LAYER 1
The oblique muscles need to be strong to support • Come on down to the floor
us for everyday activities. • Stack elbow under shoulder
This track focuses on four different exercises
– short, sharp blocks of work with even faster • Lift the bottom hip up
transitions. Spend time physically going through • Extend top arm and leg
the transitions and keep your coaching of the • Squeeze glutes
transitions short and sharp. Bulletpoint-style
• Side Crunch
coaching, as well as saying and doing, will set up
your participants for success here. • Drive the elbow and knee together
• Brace abs to square hips to the front
A new move to LES MILLS CORE is the Jack Knife.
The focus is on lifting the chest and keeping the
upper body still rather than how high you can LAYER 2
lift your legs. This is the same for the Knee Tuck. • Create a strong rib to hip connection
Keeping the legs low and the chest high will • Bottom hip is working super hard – obliques
ensure your participants keep a long, straight are on fire right now, trying to keep us lifted
spine and feel the engagement in their obliques
and abs, without collapsing through their upper
body. LEVEL
 To decrease intensity, no plate and/or bottom
The Kneeling Windmill will test balance and core knee down on floor
stability – focus on coaching the C-Shape of the
spine, the lift of the chest, and the position of
the hips through abdominal bracing. Practice this
one in the mirror so you can role-model strong
Technique.
We finish with a Rolling Plank & Hip Lift Combo

challenge – three points of contact with the
floor for the entire sequence will really challenge
everyone’s (including your) stability and strength!

05. MORPH 4:53mins
KNEE TUCK & JACK KNIFE COMBO KNEELING WINDMILL
Chest lifted Chest lifted, abs braced. C-Shape the spine
LAYER 1 LAYER 1
• Fast transition • Grab your heavy plate
• Glutes down on floor • Plate into left hand
• Hand to the back • Right leg forward
• Extend the legs • Elbow forward of the face
• Knee Tuck, Jack Knife • Side Crunch
• For both movements, lift the chest • As we reach down and out, push the plate
• Brace your abs towards the ceiling
• C-Shape the spine
LAYER 2 • Brace the abs
• It’s not about how high we lift the leg in the • Chest lifted
Jack Knife; it’s about how tall and still we can
keep our upper body. This is what is going to LAYER 2
contain the load in the core and hot-spot the
• The hot spot? Working through the lateral core
obliques
• A little lower, closer to the hip
• Feel the load starting to be directed right into
the top oblique – it should be feeling like you
are trapping it in there LEVEL
• When these muscles are strong, our rotational  To decrease intensity, no plate
control is strong, our performance is strong,
and we have total strength and ownership of
ROLLING PLANK & HIP LIFT COMBO
the moves
KEY COACHING FOCUS
• Starting to bite!
Brace abs so body moves as one
LEVEL
LAYER 1
 To decrease intensity, bottom leg stays down
on floor • Transition to Side Plank on the right side
• Plate down
• Hand under right shoulder
• Split the feet
• Two Hip Lift Pulses
• Plank rotation to the front
• Brace abs
• Turn the body as one solid unit
LAYER 2
• This should feel like the ultimate rotational
test – three points of stability and variations in
speed. So, let’s focus on control and taking it
to the core
• Everyday functional patterning!
• Embrace the burn – let it in
LEVEL
 To decrease intensity, knees down (pivot from
one, onto both legs)

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

0:00 2x8 Set up for Cobra. Step into band. Feet under hips,
set up in Bicep Curl 16
0:08 V / _ It’s time 8x8 A Standing Cobra & Bicep Curl Combo
Tip F from hips, arms extend to B 4
Sweep arms F 4
Sweep arms B 4
Lift up, arms return to start (Bicep Curl position) 4 4x
0:40 Time 4x8 B Standing Cobra Pulse
Tip F, pulse arms 2 16x
On last 4cts, come up to standing w. Bicep Curl
0:56 V / (Whisper 8x8 A Standing Cobra & Bicep Curl Combo 16 4x
vocals)
1:28 _ It’s time 2x8 Set up for Waiters Bow. Kneel down on floor, knees
wide. Fold band in half, raise arms O/H 16
1:36 _ It’s time 6x8 C Kneeling Waiters Bow

Tip F from hips, arms remain O/H 4
Return to start position 4 6x
2:00 Time 8x8 C1 Kneeling Waiters Bow & Lat Pulldown Combo
Waiters Bow 4
Lat Pulldown, arms B to O/H 4
Lift up 4
Lat Pulldown, arms B to O/H 4 4x
2:32 _ It’s time 8x8 C Kneeling Waiters Bow 8 8x
3:04 Time 2x8 Set up for Aeroplane
Lie on belly, facing front, arms out to sides 16
3:12 Instr / (Drums) 8x8 D Aeroplane w. Leg Extension L&R

Aeroplane L, R Leg Lift 4
Lower down 4
Aeroplane R, L Leg Lift 4
Lower down 4 4x

06. WINE & CHOCOLATES (ANDHIM REMIX) [RADIO
VERSION] 3:47mins
WHY STANDING COBRA & BICEP CURL COMBO
Focusing on the posterior chain (muscles at the KEY COACHING FOCUS
back of the body) not only delivers increased
Tip forward from the hips. Squeeze shoulder
strength in our postural muscles, it also delivers
blades together. Chest lifted
balance to our core conditioning.
COACHING LAYER 1
This track starts in standing with the Standing • Step both feet into your band
Cobra and Bicep Curl sequence, targeting the • Set up in Bicep Curl – elbows into ribcage
core and postural muscles – and the arms! Bracing
• Cobra back, circle forward, circle back, Bicep
the abs tightly is key to keeping the trunk stable
Curl
and the pelvis still. Coach for precise Execution
rather than height to build strength and control in • Brace your abs
movements. • Squeeze shoulder blades together
• Bend your knees
We then move to the Waiters Bow, a new move • Chest lifted
for LES MILLS CORE. The key to success in this
• Straighten your arms
challenging move is keeping the elbows forward
of the face, hinging forward from hips, and • Shoulders down
keeping tension on the band – this will engage
the Latissimus dorsi muscles (lats) and ensure LAYER 2
everyone’s posture stays lifted. We then bring
• Feel the tension on the band
in a Lat Pulldown to make a fiery combo for
upper back strength and postural gains, before • Challenge yourself when you do the circles
finishing with full back-body strengthening and
conditioning through the Aeroplane. STANDING COBRA PULSE
KEY COACHING FOCUS
All the moves in this track are great stability Tip forward from the hips. Squeeze shoulder
exercises. Back Extension work helps improve blades together. Chest lifted
scapula control – an important component of
improving shoulder stability – as well as all the
postural benefits that make us feel and look LAYER 1
strong. • Just the Cobra and Pulse
• Trunk is still, but the arms are pulsing
The key to this track is to coach all the options so • Brace your abs
everyone is included. Know your participants and • Tip forward from hips
know their goals so you can help motivate them
to success!
LAYER 2
• Feel your lats really working

06. WINE & CHOCOLATES (ANDHIM REMIX) [RADIO
VERSION] 3:47mins
KNEELING WAITERS BOW AEROPLANE WITH LEG EXTENSION
Hinge forward from the hips. Elbows forward Squeeze butt
of face
LAYER 1
LAYER 1 • Put the band aside
• Use your band • Lie down on your belly
• Double it • Squeeze your glutes to protect lower body
• Come down to your knees • Lift right arm and left leg
• Knees wide, feet flat on the floor • Up, up, down, down
• Hinge forward from your hips • Switch sides
• Squeeze your glutes • Face down, chin tucked in
• Elbows forward of face
• Neutral spine LAYER 2
• Create tension on your band – pull it apart and • Feel how hard your body is working
keep it apart
• Almost there! Your final working track
• Brace your core
LEVEL
LAYER 2
 To decrease intensity, fingertips stay down on
• Really put tension on the band floor
• Shoulders down – we want the lats to be
working
LEVEL
 To decrease intensity, use a single band
KNEELING WAITERS BOW & LAT PULLDOWN

COMBO
KEY COACHING FOCUS
Hinge forward from the hips. Elbows forward
of face (Waiters Bow), brace abs and squeeze
glutes (Lat Pulldown)
LAYER 1
• Something new – come down to the floor, stay
here; one Lat Pulldown, push away and rise,
Lat Pulldown
• Brace your core
• Hinge forward from your hips
LAYER 2
• Pull the band apart
LEVEL
 To decrease intensity, use a single band

WARM-UP 45
I want my participants to feel successful in all 1x medium–heavy weight plate or 1x
the transitions of the exercises through my clear SMARTBAND
coaching, engaged with the music and ready for
the workout ahead.

0:00 V / Calling you 4x8 Lie on your back, side-on. Feet flat on floor,
fingertips to temples 32
0:20 Maybe 12x8 A Extended C-Crunch Sequence 2/2
C-Crunch, reach arms F towards feet 4
Extend arms and legs out 4
C-Crunch, reach arms F towards feet 4
 OPTION: Tap feet on floor in the extension
On last 2cts, front arm out to side
1:05 C / Closure 8x8 B Oblique Twist & Pike Combo F&B
L elbow to R knee x3 12
Extend L arm and R leg to ceiling (Pike Crunch) 4 2x
Repeat to B 16 2x
1:35 (Pause) ½x8 Reset 4
1:37 PC / Roses on 8x8 A Extended C-Crunch Sequence 2/2 16 4x
2:07 C / Closure 8x8 B Oblique Twist & Pike Combo F&B
L elbow to R knee x3 12
Extend L arm and R leg to ceiling (Pike Crunch) 4 2x
Repeat to B 16 2x
2:36 (Fade out) 4½x8 Set up Hover. Roll over onto belly, facing R side.
Elbows under shoulders, lift hips to shoulder height 36
OPTIONS: On knees or toes
2:53 Maybe 4x8 C Hover 24
PREVIEW: Moving Hover F&B 8
3:08 PC / Roses on 7x8 C1 Moving Hover F&B 8 7x
 OPTION: On knees and hold Hover
3:35 C / Closure 1x8 Set up Squat, Knee Lift w. Twist
Stand up and pick up weight plate. Hold plate at
chest like a steering wheel, elbows out to sides,
feet hip-width apart, toes turned out slightly,
shoulders back 8
 OPTION: Use a band – fold in half and hold in
middle of the chest
3:38 Closure 8x8 D Squat, Knee Lift w. Twist L&R
Squat down 2
L Knee Lift, twist to L side 2
Squat down 2
R Knee Lift, twist to R side 2 8x
Add on a Plate Press after 4 reps
4:08 PC / Roses on 2x8 E Side & Backward-Stepping Lunge Combo R
Side Lunge R 2
R foot in 2
Lunge R leg B 2
4:16 Touch me 2x8 E Side & Backward-Stepping Lunge Combo L
Side Lunge L 2
L foot in 2
Lunge L leg B 2
Return to start positon 2 2x

WARM-UP 45
4:23 Roses on 2x8 E2 Side & Backward-Stepping Lunge Combo w. O/H
Press R 8 2x
4:31 Touch me 2x8 E2 Side & Backward-Stepping Lunge Combo w. O/H
Press L 8 2x

A LITTLE CLOSURE (HEYSON REMIX) 4:40mins
WHY OBLIQUE TWIST & PIKE COMBO
The combination of isolated and integrated KEY COACHING FOCUS
exercises helps condition our neural system for
Rotate from the center of your chest
what lies ahead.
COACHING LAYER 1
Focus on bringing your participants into the • Extend the front arm out, back fingertips to
correct position from the beginning of the track. temples
They should feel how the abdominal brace will • Oblique Twist to the front, three times
help keep their lower back towards the floor as • One Pike Crunch
they move. Coach the various levels clearly in all
exercises so participants understand they have • Same side
choices with all movements, giving them control • Rotate from the center of the chest
over their workout, right from the 'get-go'. • Brace abs
• Extend one arm and opposite leg
We have a mix of integrated and isolated • To the back
exercises to warm up fast. Set them up with a
• Shoulder travels to the back knee
positive, encouraging coaching style, especially
using the standing work to make connection early
on in the class. This is the point of difference from LAYER 2
the 30-minute Warm-up. • Warming up the obliques
• Imagine having a block between your elbow
EXTENDED C-CRUNCH SEQUENCE and knee – it stops you from bringing them
KEY COACHING FOCUS together
Lower back towards the floor • Really squeeze and engage your core and leg
muscles
LAYER 1 • Really strong and powerful
• Come on down to the floor
• Lie on your back MOVING HOVER
• Feet flat on floor KEY COACHING FOCUS
• Fingertips to temples Brace abs to square body to floor, back long

and straight
• C-Crunch up, extend to shoot out arms and
legs, back to C-Crunch, fingertips to temples
• Ribs to hips LAYER 1
• Brace your core • Roll over onto your belly
• Lower back towards floor as you shoot out • Elbows under shoulders
• Chin to chest • Fists together
• Legs to 45 degrees • Lift hips to shoulder height

LAYER 2 • Brace your abs
• Feel how your upper abs make you crunch and • Back long and straight
how your lower abs help stabilize your spine • If you’re on your knees, stay still
• Warming up the upper and lower abs • Slide forward and back
• Lift through the shoulders
LAYER 2
LEVEL • Moving from isolated to integrated training
 To decrease intensity, toe-tap • Shift your weight forward to put more support
in your shoulders
• You should feel the tension in your shoulders,
in your core and in your quads
LEVEL
 To decrease intensity, knees down on floor
A LITTLE CLOSURE (HEYSON REMIX) 4:40mins
SQUAT, KNEE LIFT WITH TWIST
KEY COACHING FOCUS
Brace abs to keep hips and shoulders square to
front. Chest lifted
LAYER 1
• Grab your plate
• Come on up to standing
• Squat and lift right knee
• Switch sides
• Twist from the chest
• Elbows out
• Keep your hips square to front
• Chest lifted
• Brace your abs
• If you need more intensity, push the plate to
the corner
LEVEL
 To decrease intensity, use a band and no plate
push
SIDE & BACKWARD-STEPPING LUNGE

COMBO
KEY COACHING FOCUS
Brace abs to square hips and shoulders to
front, back long and straight
LAYER 1
• Side Lunge to the left, then Lunge back
• Same side
• Switch to the left
• Push the plate out, then up
• Brace your core to control the movement
• Keep your back straight
• Chest lifted
LAYER 2
• Push out of your feet
LEVEL
 To decrease intensity, use a band and no Press

GLUTE ISOLATION
I want my participants to feel the strength and SCULPTBAND or SMARTBAND
mobility work in their posterior chain through my
clear Set-up and Education cues.

Pre-track Equipment: SCULPTBAND or SMARTBAND
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
 OPTION: No bands
0:00 Intro / 1x8 Knees soft, feet hip-width apart 8
0:05 V / _ Il m'a dit "T'es 5x8 A Side Tap & Leg Lift Combo L&R
où? Side Tap L 2
Side Tap R 2
Side Tap L, lift L leg, lower, tap foot in 4
Side Tap R 2
Side Tap L 2
Side Tap R, lift R leg, lower, tap foot in 4 2½x
0:32 C / Mais qui 4x8 B Back Tap & Leg Lift Combo R&L
Back Tap L to 45° 2
Back Tap R to 45° 2
Back Tap L to 45°, lift R leg, lower, tap foot in 4
Back Tap R to 45° 2
Back Tap L to 45° 2
Back Tap R to 45°, lift L leg, lower, tap foot in 4 2x
0:53 V / _ Toi tu planes 1x8 Transition to Horse Stance position on floor,
facing front. Hands under shoulders, knees
under hips 8
0:58 _ M'appelle pas "mi 4x8 C Clam L

amor" Fire Hydrant L (bent knee, open out to side) 4 8x
1:20 C / Mais qui est 4x8 D Scorpion L
Scorpion L (bent knee, open out to side and
circle into Scorpion lift) 4
Lower down 4 4x
1:41 (Pause) 1½x8 Stand up. Reset for Side Tap & Lift Combo 16
1:48 V / _ Il m'a dit "T'es 5x8 A Side Tap & Leg Lift Combo R&L 16 2½x
où?
2:14 C / Mais qui 4x8 B Back Tap & Leg Lift Combo L&R 16 2x
2:36 V / _ Toi tu planes 1x8 Transition to Horse Stance position on floor,
facing front. Hands under shoulders, knees
under hips 8
2:41 M'appelle pas 4x8 C Clam R 4 8x

3:02 C / Mais qui est 4x8 D Scorpion R 8 4x
3:23 Br / Mon gars 4x8 Transition to Hip Bridge. Lying on back facing L
side. Feet on floor 8
Lift hips, hold Hip Bridge 16
Lift front knee over hip 8

GLUTE ISOLATION
3:45 C / Mais qui est 8x8 E Hip Bridge w. Clam F&B
Open R knee out to side and come back to
center x3 12
Lower R foot to floor 2
Lift L knee over hip 2
Repeat on B knee 16 2x
Hold Bridge on last 4cts

COPINES 4:31mins
WHY SIDE TAP & LEG LIFT COMBO
Not only do our glutes provide strength and KEY COACHING FOCUS
control to our lower limb movements; they also Brace abs, hips level. Chest lifted
stabilize the lower back by attaching to connective
tissue that resembles a weight belt. This tissue
(known as the thoraco-lumbar fascia) provides a LAYER 1
key stabilizing mechanism during lifting and other • SCULPTBAND set-up – Slide up to middle of
functional activities. thighs
• Bend knees
COACHING • Chest lifted
The Glute Isolation track brings more posterior
chain work into the 45-minute format and • Side Tap combo – right, left, stop; Lift, Tap and
provides an opportunity to focus solely on the switch
glutes, which is such a key element of core and • Hips square to front
strength conditioning. You can also use this as an • Brace your core
epic Track 6 in the 30-minute format.
LAYER 2
Our hip abductors (side glutes) help control
• We are focused on staying low and still – feel
knee alignment and the position of our pelvis
the resistance
during weight-bearing activities – pushing
outwards against the band enables us to focus • Feel the glutes on fire
on these muscles and generate lots of strength.
Therefore, the exercises in this track – Side Taps LEVEL
and Leg Lifts, Clams and Scorpions – are great for
improving movement Execution and Precision,  To decrease intensity, no band
and reducing the chances of injury during
activities such as running, jumping and squatting. BACK TAP & LEG LIFT COMBO
KEY COACHING FOCUS
Right at the end, a set of Hip Bridges with Single- Brace abs, hips level. Chest lifted
Leg Clams will ensure the burn stays in the glutes
for the entire track. Encourage participants to
use a band as this will help them with pelvic LAYER 1
alignment in this challenging move. The focus is • Tap to the back
keeping the hips level at all points to maximize • Corner to corner
glute recruitment and lower back safety.
• Stop, lift, tap, switch
• Chest lifted
Sell the benefits of glute training throughout the
• Hips square to front
track, and don’t forget to have fun with it!
• Brace your core
• Squeeze your glutes as you lift your leg
LAYER 2
• Keep your hips square to front to isolate glutes
LEVEL
 To decrease intensity, no band

COPINES 4:31mins
CLAM HIP BRIDGE WITH CLAM
Brace abs to square hips and shoulders to the Squeeze glutes
floor
LAYER 1
LAYER 1
• Heels close to your butt
• Palms up
• Knees under hips
• Lift your hips to Hip Bridge
• Right knee lifts to the side
• Same leg
• Hips and shoulders are in one line
• Brace your abs
• Hips square to front
• Keep hips and shoulders square to the floor
• Front knee lifts up
• Open to the front three times
• Leg down
LAYER 2
• Switch sides
• Keep the hips stable
• Push your knee away
LAYER 2
• Keep your hips in one line for pelvic stability
LEVEL
• Squeeze side glutes and feel resistance
• Can you go wider?
SCORPION
LEVEL
KEY COACHING FOCUS
Brace abs to square hips and shoulders square
to the floor
LAYER 1
• To Scorpion
• Out, Scorpion, out, in
• Brace your abs
• Keep hips and shoulders square to the floor
LAYER 2
• Use the side glute to push your knee away
• Focus on the glutes – more tension, more
squeeze
LEVEL

STANDING STRENGTH 1
I want my participants to feel successful in all the 2x light weight plates
transitions of the exercises, no matter their fitness
level, through my clear coaching and to engage
with the music.

0:00 V / _ Sometimes 2x8 Set up for Triple Punch Row. Pick up one weight plate
it’s in each hand. Take long step B with R leg. Shoulders
down, elbows to 90° 16
0:07 _ It cools the fire 10x8 A Triple Punch Row w. Step Back L&R (slow)
3x Punch R, L, R 6
Step R foot in, step L leg B 2
3x Punch Row L, R, L 6
Step L foot in, step R leg B 2 5x
0:45 Instr / (Beat 8x8 A 1
Triple Punch Row w. Step Back L&R (fast)
drops) 3x Punch R, L, R 4
Step R foot in, step L leg B 4
3x Punch L, R, L 4
Step L foot in, step R leg B 4 4x
1:15 (Low synth + 2x8 Place plates on floor in front. Set up for Burpee
background Feet hip-width apart 16
beat)
1:22 (Horns + 10x8 B Burpee (slow)
background Squat down 2
beat) Hands to floor 2
Walk L foot B, walk R foot B 4
Step L foot in, step R foot in 4
Stand up 4 5x
 OPTION: Jump feet out and in (instead of walk)
after 3 reps
2:00 (Beat drops) 6x8 B1 Burpee & Alt Knee Lift Sequence (slow)
Squat down 2
Hands to floor and jump feet out (Plank) 2
Jump feet in 2
Stand up 2
4x Knee Lifts L, R, L, R. Elbow to hip as the knee goes
up 8 3x
2:22 (Synth + 8x8 B2 Burpee & Alt Knee Lift Sequence (fast)
background Squat down 1
beat) Hands to floor and jump feet out and in 2
Stand up 1
2x Knee Lift L, R 4 8x
 OPTION: Burpee & Alt Knee Lift Sequence (slow)
2:53 (Synth beat) 2x8 Set up for Triple Punch Row L 16
3:00 2x8 A Triple Punch Row w. Step Back R&L (slow) 16
3:08 8x8 A 1
Triple Punch Row w. Step Back R&L (fast) 16 4x
3:38 (Low synth + 2x8 Plates down. Set up for Burpee 16

background
beat)
3:46 (+ Horns) 10x8 B Burpee (slow) 16 5x
4:23 6x8 B1 Burpee & Alt Knee Lift Sequence (slow) 16 3x
4:46 Outro / 8x8 B2 Burpee & Alt Knee Lift Sequence (fast) 8 8x

LOSE CONTROL 5:17mins
WHY TRIPLE PUNCH ROW WITH STEP BACK
This track focuses on Reactive Core Training. KEY COACHING FOCUS
Teach our core muscles to be more responsive
Rotate through the center of the chest, hips
during dynamic movements.
square to the front
COACHING
You can use this as Track 3 in the 30-minute LAYER 1
format. • Pick up two light weight plates
• Long step back with the left leg
These movements build musclar strength and • Roll the shoulders back and down
endurance in both the lower and upper body and
• Elbows to 90 degrees
give the workout a key cardio element. This is
Standing Strength with integration and innovation • Slow rotational Punch – left, right, left, step in
at their best. and change
• Long step back every time
We have a new move and feel with the Triple • Back long and straight
Punch Row with Step Back. Practice the tempo • Front knee out over toes
and technique – the plates stop inside the • Hips square to the front
knees and we rotate through the center of the
chest to activate the entire upper body. As your • Weight plates to the inside of the knees
participants fatigue, reinforce the Technique • Rotate through the center of the chest
and the benefits of rotational power training for • This time, four faster Punches
everyday activities – allowing us to move up and
down and side to side safer and stronger.
LAYER 2
• Strong from the floor up
The second movement pattern in the track comes
in the form of the Burpee. Keep your coaching • It feels powerful, strong and so good!
simple to begin with so your participants feel • Exactly what the core needs now
successful and in control. Then, if your class is • As you start to fatigue, naturally you will
ready, bring in the more intense options and want to only use your shoulders – encourage
'go for it'! The Burpee & Alternating Knee Lift yourself to rotate and keep the focus on
Sequence looks and feels amazing – cardio, moving from the chest
strength and power all in one!
• All the control comes from the base of the
movement (the bottom of the legs), so when
The focus is on control for the entire track. You we are locked in position, that is where we
and your participants will build strength and drive the rotational power from
mobility fast. The song is fabulous too – have
some fun with it.
LEVEL
 To decrease intensity, no weight plates

LOSE CONTROL 5:17mins
BURPEE BURPEE & ALTERNATING KNEE LIFT
KEY COACHING FOCUS SEQUENCE
Brace abs and chest up as you squat. Brace abs KEY COACHING FOCUS
and back long and straight in the Plank Brace abs and chest up as you squat. Brace
abs and back long and straight in the Plank
(Burpee). Chest lifted and ribs to hips
LAYER 1 connection (Knee Lift)
• Plates come down to floor
• Start slowly LAYER 1
• Squat • Faster with the Burpee
• Walk back to Plank • Now four Side Crunches
• Walk in • Elbow to the hips
• Stand back up again • Chest lifted
• Set hands under shoulders • We’re going to increase speed
• Back long and straight in the Plank • Double time with the Burpee
• Chest up as you squat down and as you • Only two Crunches now
come back up
• Another level? Add a little Hop
• Brace abs
• If you’re ready, jump back into the Plank and
hold LAYER 2
• We love how this feels!
LAYER 2 • The focus is the 'slice and dice' – ribcage to
hips. Use the elbow and chest to lead the way
• Use the Squat to transition back up to standing
• Use this as an opportunity to get better in
• Super strong through the core as you jump every rep
back
• Feel the lateral core start to fire up
• We want to eliminate any movement through
the Plank. Set strong control slowly. When we • See how much you can drive the elbow into
go faster, it becomes second nature. Lock it the hip – rib to hip connection to get maximum
in right there, no movement. Feel how much activation out of our obliques
more powerful you are when you come up and
jump back LEVEL
 To decrease intensity, no Jump back or Hop up
LEVEL
 To decrease intensity, no Jump into the Plank

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.

0:00 Intro / (Instr) 2x8 Come down to the floor on your knees. Clasp
hands behind your back. Push hips F. Chin tucked in 16
0:09 2x8 A Kneeling Back Extend 16
0:17 V / And I feel 4x8 B Hip Flexor Stretch
Bring L knee F into Kneeling Lunge 90/90. Tuck
pelvis under and shift hips F 32
0:34 After all 3½x8 C Side Stretch R
Lift R arm up and O/H, towards L side (C-Shape) 28
0:49 Our home _ 2½x8 D Twist L
R arm crosses over L knee. L arm reaches B 20
0:59 As you fall 2x8 C Side Stretch R 16
1:07 PC / Letting go 2x8 D Twist L 16
1:16 Learning to feel 2x8 C Side Stretch R 16
1:24 C / And I feel 8x8 E Hamstring Stretch & Hip Flexor Combo L
Hips B, lengthen L leg 8
Push hips F into Hip Flexor Stretch 8
Shift hips B and hold. Hands to floor to deepen
stretch 32 2x
1:57 Come with me 3x8 Switch legs. Bring R knee to front in Kneeling Lunge
90/90. Tuck pelvis under and shift hips F 24
2:10 Instr / 3x8 C Side Stretch L
Lift L arm up and O/H, towards R side (C-Shape) 24
2:22 Come with me 2x8 D Twist R 16
2:31 Come with me 2x8 C Side Stretch L 16
2:39 Br / Learning to 2x8 D Twist R 16
feel
2:48 Piece of it all 2x8 C Side Stretch L 16
2:56 C / And I feel 8x8 E Hamstring Stretch & Hip Flexor Combo R
Hips B, lengthen R leg 8
Push hips F into Hip Flexor Stretch 8
Hips B and hold 32 2x
OPTIONS: Hands to floor or to hips
3:29 Come with me 4x8 F Forward Fold to Mountain Pose Combo
Come up to standing, hands to floor, chest to
thighs 16
Move slowly to the R, L then back to start position 16
3:46 Outro / Come 4x8 Breathe in and slowly rise, arms out to sides and
with me then to O/H 16
Arms lower down to sides, then clasp hands behind
back, open chest 16

45-MINUTE FORMAT
IF YOU COME WITH ME 4:07mins
WHY TWIST
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 • Twist

thoracic regions to enhance core function and • Left arm crosses right knee
strength. Encourage your participants to stay and • Push against your knee
stretch. Just like the core exercises, give levels so
• Take other arm back
everyone feels included and successful. Educate
them on the benefits of the stretches, which will • Chest lifted
help prepare them for their next class. • If you want, look back towards your hand
KNEELING BACK EXTEND LAYER 2

KEY COACHING FOCUS • Twisting through your spine
Push hips forward • After all that hard work, what feels better than
a good stretch?
LAYER 1
• Come down to the floor LEVEL
• On your knees  To decrease intensity, eye gaze stays forward
• Clasp hands behind your back
• Push hips forward HAMSTRING STRETCH AND HIP FLEXOR
• Chin tucked in COMBO
KEY COACHING FOCUS
LAYER 2 Long spine
• Enjoy this moment – you’ve earned it
LAYER 1
SIDE STRETCH • Bring your hips slowly to the back
KEY COACHING FOCUS • Slowly push forward
C-Shape your spine • Now stay back on the Hamstring Stretch
• If you want to, bring hands down to the floor
LAYER 1 • Long, straight spine
• Bring right leg forward
• Hips come forward LAYER 2
• Squeeze glutes to support lower back • Feel that beautiful stretch behind your leg and
in your glutes
• Bring your left arm up
• Nice and smooth
• Right arm down
• C-Shape your spine
LEVEL
 To decrease intensity, hands stay on hips
LAYER 2
• From fingertip to fingertip, make a long line
• Side bend your body
• Push your hips forward – nice Hip Flexor
Stretch, release all that compression built
through the workout and stretch it
• Feel that beautiful stretch down the side of
your body from knee to fingertip

45-MINUTE FORMAT
IF YOU COME WITH ME 4:07mins
FORWARD FOLD TO MOUNTAIN POSE
COMBO
KEY COACHING FOCUS
Lift belly to spine
LAYER 1
• Bring your leg forward
• Forward Fold
• Bend your knees
• Belly lifts
• Move a little from right to left
• Now stay in the middle
• Bend your legs, slowly rise
• Arms to the side, and clasp over head
• Extend long
• Arms come down, hands clasp behind your
back
• Open shoulders
• Open chest
LAYER 2
• Feel the release in the lower back

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 honoring our heritage, we set course for
Exercise is our global movement. the future looking to inspire, innovate and create
as much as humanly possible.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people We are ludicrous enough to believe that we can
to enjoy the unique benefits of movement. change the world.
We are United.
OUR DECLARATION OF INTENT

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

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LES MILLS CORE 53

LES MILLS CORE 53 © Les Mills International Ltd 2024

Falling (4:35) Copines (1:42)

La Verdolaga (5:13) Copines (2:49)

Ocean (Mona San Remix) (5:35) Lose Control (5:17)

Morph (4:53) If You Come With Me (4:07)

05 TWERL 10 Shy Guys

Wine & Chocolates (andhim Remix)

LES MILLS CORE 53 © Les Mills International Ltd 2024

Back row L–R: Ben Main, Reagan Kang, Hamza Bkira

Introducing LES MILLS CORE Release 53 –

LES MILLS CORE Creative Team

LES MILLS CORE 53 © Les Mills International Ltd 2024

TEACHING THIS 30-MINUTE FORMAT

WEIGHT TRAINING Isolation track to bring more focus to the posterior

contraindicated. Track 04 Standing Strength 2

LES MILLS CORE 53 © Les Mills International Ltd 2024

MUSIC EXERCISE CTS REPS

2:55 Br / Here I am 2x8 D Hip Bridge

LES MILLS CORE 53 © Les Mills International Ltd 2024

LES MILLS CORE 53 © Les Mills International Ltd 2024

LES MILLS CORE 53 © Les Mills International Ltd 2024

MUSIC EXERCISE CTS REPS

2:55 V / Feel, don’t 12x8 C Plank w. Leg Lift F&B

LES MILLS CORE 53 © Les Mills International Ltd 2024

LES MILLS CORE 53 © Les Mills International Ltd 2024

SIDE PLANK & PLATE LIFT COMBO

LES MILLS CORE 53 © Les Mills International Ltd 2024

MUSIC EXERCISE CTS REPS

LES MILLS CORE 53 © Les Mills International Ltd 2024

4:09 C / La verdolaga 8x8 B Zigzag Parallel Woodchop Ascending and

LES MILLS CORE 53 © Les Mills International Ltd 2024

We then move into a new feeling – the Ascending

LES MILLS CORE 53 © Les Mills International Ltd 2024

LES MILLS CORE 53 © Les Mills International Ltd 2024

MUSIC EXERCISE CTS REPS

1:35 Rap / _ Looks I 8x8 B Side Step L&R

2:58 V / _ Traveled 8x8 A Lunge 1/1 4 16x

LES MILLS CORE 53 © Les Mills International Ltd 2024

We have a new feel in this track – the Isolated

Pick one focus each time you teach this track –

LES MILLS CORE 53 © Les Mills International Ltd 2024

LES MILLS CORE 53 © Les Mills International Ltd 2024

LES MILLS CORE 53 © Les Mills International Ltd 2024

MUSIC EXERCISE CTS REPS

1:24 (Frantic 5x8 C Kneeling Windmill 2/2 L

2:41 (Bass + 8x8 A Side Hover Extended Crunch 2/2 L 8 8x

LES MILLS CORE 53 © Les Mills International Ltd 2024

3:50 (Frantic 5x8 C Kneeling Windmill 2/2 R 8 5x

LES MILLS CORE 53 © Les Mills International Ltd 2024

We finish with a Rolling Plank & Hip Lift Combo

LES MILLS CORE 53 © Les Mills International Ltd 2024

LES MILLS CORE 53 © Les Mills International Ltd 2024

MUSIC EXERCISE CTS REPS

1:36 _ It’s time 6x8 C Kneeling Waiters Bow

3:12 Instr / (Drums) 8x8 D Aeroplane w. Leg Extension L&R

LES MILLS CORE 53 © Les Mills International Ltd 2024

LES MILLS CORE 53 © Les Mills International Ltd 2024

KNEELING WAITERS BOW & LAT PULLDOWN

LES MILLS CORE 53 © Les Mills International Ltd 2024

MUSIC EXERCISE CTS REPS

LES MILLS CORE 53 © Les Mills International Ltd 2024

LES MILLS CORE 53 © Les Mills International Ltd 2024