LES MILLS CORE 50

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 03 – 30-MINUTE FORMAT
STANDING STRENGTH 3
45-MINUTE FORMAT / BONUS 06 – 30-MINUTE FORMAT
GLUTE ISOLATION / ISOLATION
45-MINUTE FORMAT
STRETCH
DECLARATION OF INTENT

Les Mills’ instructor resources are unique, valuable resources provided to you as a Les Mills’ certified instructor to enable you to learn each new release and
teach it in Les Mills’ licensed clubs only. Do not share these resources. Copying, uploading or sharing files on the internet or selling Les Mills’ instructor
resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be
serious consequences for you personally including legal action and the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is
much appreciated.

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

MUSIC 45-MINUTE FORMAT
Don't Let Our Love Die (2:46) Bad Habits (Joel Corry Remix) (3:13)
David Puentez Ed Sheeran
01 2022 David Puentez under exclusive license to Warner 07 An Asylum Records UK release, a division of Atlantic
Music Group Germany Holding GmbH. Records UK 2021 Warner Music UK Limited.
Written by: Irvine, Schöller, Auld, Beyer, Wright Written by: Gibson, Sheeran, McDaid

Don't Let Our Love Die (1:20)
David Puentez
2022 David Puentez under exclusive license to Warner
Music Group Germany Holding GmbH.
Written by: Irvine, Schöller, Auld, Beyer, Wright
Bad Habits (Joel Corry Remix) (1:04)
Ed Sheeran
An Asylum Records UK release, a division of Atlantic
Records UK 2021 Warner Music UK Limited.
Written by: Gibson, Sheeran, McDaid

Unholy (ACRAZE Remix) (2:45) Champion (2:25)

Sam Smith & Kim Petras Kid Ink
02 Courtesy of the Universal Music Group. 08 2019 RCA Records, a division of Sony Music
Entertainment.
Written by: Slatkin, Walter, Salmanzadeh, Napier, Petras,
Smith, Fedi Written by: Gashi, Coleman, Muron

Unholy (ACRAZE Remix) (2:33) Champion (2:27)

Sam Smith & Kim Petras Kid Ink
Courtesy of the Universal Music Group. 2019 RCA Records, a division of Sony Music
Entertainment.
Written by: Slatkin, Walter, Salmanzadeh, Napier, Petras,
Smith, Fedi Written by: Gashi, Coleman, Muron

Heads Will Roll (A-Track Remix)

Ready Right now (3:41)
[Radio Edit] (2:18)
03 Angel Blossom
2023 Les Mills Music Licensing Ltd.
09 Yeah Yeah Yeahs
Courtesy of the Universal Music Group.
Written by: Hanson, Brophy, Fairchild
Written by: Chase, Orzolek, Zinner

Heads Will Roll (A-Track Remix)

Hit The Flow (5:02)
[Radio Edit] (2:20)
04 Landis
2019 HEXAGON.
Yeah Yeah Yeahs
Courtesy of the Universal Music Group.
Written by: Landis
Written by: Chase, Orzolek, Zinner

Move your Body (4:41) Higher (4:54)

05 Öwnboss & Sevek
2021 Musical Freedom Label Ltd.
10 Jai Nova
2019 Jai Nova.
Written by: Zaniolo, Terenclo Written by: Ravrani, May

Shots (Broiler Remix) (3:06) Set Me Free (5:18)

06 Imagine Dragons ALT STRLGHT
Courtesy of the Universal Music Group.
Written by: Reynolds, Sermon, McKee, Platzman
02 Courtesy of Epidemic Sound.
Written by: Unknown

Shots (Broiler Remix) (1:31)

Imagine Dragons
Courtesy of the Universal Music Group.
Written by: Reynolds, Sermon, McKee, Platzman

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

LES MILLS CORE 50 CREDITS
Choreography – Dan Cohen and Diana Archer Mills
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Program Coaches – Kylie Gates, Dan Cohen
Technical Consultant – Bryce Hastings
Production Coordinator – Laura Jackson

Release 50 has arrived! The workout we have

L–R: Sander Gudim Johansen, Lunar Lu, Grace Stevens,
Vili Fifita, Corey Baird, Niklas Bohlin
coined the phrase the “workout with focus”.
Each track has a specific objective that requires
focus on either precision, power, control, stability,
endurance or speed. This has really changed the
game for LES MILLS CORE.

PRESENTERS The workout's combinations feel incredible – from

Corey Baird (New Zealand) is a LES MILLS
CORETM Trainer and BODYBALANCE® Instructor/
Presenter. He is based in Auckland, where he is
also a personal trainer and international online
trainer.
Vili Fifita (New Zealand) is the Head Program
Coach on the New Zealand TAP Team/Instructor
for BODYCOMBATTM, a BODYPUMPTM, LES MILLS
TONETM, LES MILLS CEREMONYTM, LES MILLS
CONQUERTM and a LES MILLS GRITTM Trainer/
Presenter. He is part of the Creative Team for LES
MILLS CORE, LES MILLS TONE, BODYPUMP, LES
MILLS CONQUER and is a Les Mills Ambassador.
He works as the Innovation Program Manager at
Les Mills International in Auckland.
dynamic band training to resisted isolations, the
playful nature of bodyweight exercises bring the
theme of focus alive! Can you move slowly and
then explode? What does it feel like to increase
range whilst maintaining control? This workout
will challenge you and yet inspire you to keep
pushing for success.
Musically, Release 50 brings about the electric
club scene combined with a festival summer vibe
full of happiness and determination.
Enjoy the workout.
The LES MILLS CORE team

Lunar Lu (China) is a BODYPUMP, BODYCOMBAT

and LES MILLS CORE Trainer/Presenter/Instructor/
Ambassador, a Les Mills Ambassador and a
BODYBALANCE Presenter. She lives in Shanghai.

Grace Stevens (New Zealand) is a SH’BAMTM and

BORN TO MOVETM Instructor/Presenter, and a
LES MILLS BARRETM Presenter. She is part of the
Creative Team for SH’BAM. She is also an award-
winning professional dancer and choreographer.

Thanks to Niklas Bohlin and Sander Gudim

Johansen.

CORE 50 VERSION RESUPPLY V2 –

Track 05 coaching: Replaced Side Hover with Mermaid Combination
Track 05 Mermaid Combination low option: Replaced 'hips down' with 'knees bent'
Track 10 Stretch Hip Flexor / Hamstring Sequence: Added 'hand to outer thigh' coaching cue

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

KEY EXPRESS FORMATS
Intro Introduction Br Bridge Hey instructors, we heard you loud and clear! We
know that, worldwide, the primary format focus
B up Build up C Chorus
is the 30-minute class not the 45-minute format
PC Pre-chorus V Verse (yet). So, we want to give you BONUS tracks
Instr Instrumental Alt Alternating from the 45-minute format to switch out after you
B Back F Forward launch the new release.
F&B Forward and back HOH Hands on hips

L Left R Right With that in mind, below you will see the BONUS
tracks that can be switched out in bold to add
O/H Overhead ROM Range of motion
longevity to your classes and give a new 'vibe'
OTS On the spot w. With and feel to the class. It is recommended that if
Low Level Advanced Level you are doing the Bonus Standing Strength 3
you use Warm-up 45, which has more integrated
RELEASE FEEDBACK exercises so the participants will be better
prepared for this type of training.
Tell us what you think of this release.
Visit lesmills.com/release-feedback
30-MINUTE FORMAT

TEACHING THIS
Track 01 Warm-up 30 /
Warm-up 45
Track 02

RELEASE
Core Strength 1
Track 03 Standing Strength 1 /
Standing Strength 3
Track 04
How long should I teach the new release for? Standing Strength 2

Teach the entire new release for a minimum of Track 05 Core Strength 2
two weeks and a maximum of four weeks and Track 06 Core Strength 3 /
then start to integrate other tracks. Then you will Glute Isolation
not only ensure variety in exercise sequencing Total Time 27:25
and music but participants will also experience
the magic, excitement and training effect of the
new launch tracks. If you are teaching the 45-minute format, we
again heard you! You now have a NEW Glute
Isolation track to bring more focus to the posterior
chain. You still have the option to use the
Isolation/Warm-up 30 track here as well. Enjoy!

45-MINUTE FORMAT
Track 07 Warm-up 45
Track 02 Core Strength 1
Track 03 Standing Strength 1
Track 04 Standing Strength 2
Track 08 Standing Strength 3
Track 09 Glute Isolation /
Isolation
Track 05 Core Strength 2
Track 06 Core Strength 3
Track 10 Stretch
Total Time 42:00

LES MILLS CORE 50 – V2 © 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

0:05 Intro / (Piano) 2x8 Lie on back, side-on, feet hip-width apart. Arms
out wide 16
0:14 V1 / There will be 4x8 A Alt Single-Leg Lift F&B (slow) 8 4x
0:29 PC / Fight all 4x8 A1 Alt Single Leg Lift F&B (fast) 4 8x
night On the last 8cts, fingertips to temples

0:44 C / Our love won’t 8x8 B Cross Crawl F&B 4 16x

die OPTION: Extend legs after 8 reps
1:15 _ Don’t let our 4x8 C Triple Pulse C-Crunch
love Reach towards ankles in Crunch 8 4x
On the last 4cts, knees stay over hips
1:30 V / _ There will be 8x8 D Oblique Knee Drop F&B
Drop knees to front 4
Return to center 4
Repeat to B 8 4x
OPTION: Extend top leg after 2 reps
2:00 C / Our love won’t 12x8 D1 Oblique Knee Drop & Triple Pulse C-Crunch
die Combo
Drop knees to front, extend top leg 2
Return to center 2
Repeat to B 4
Triple Pulse C-Crunch 8 6x
OPTION: Triple Pulse Pike Crunch after 4 reps
of combo

2:46 V / _ There will be 4x8 E Hip Bridge 2/2 8 4x

3:02 PC / Fight all 4x8 E1
Hip Bridge w. Knee Opener
night Lift hips up 2
Knees open out 2
Knees in 2
Lower down 2 4x
3:17 C / Our love won’t 8x8 E2 Hip Bridge Pulse 2
die Lower down 8 28x
3:47 Outro / Don’t let 4x8 C 1
Triple Pulse Pike Crunch 8 4x
our

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

30-MINUTE FORMAT
01. DON'T LET OUR LOVE DIE 4:06mins
TECHNIQUE AND COACHING
COACHING TRIPLE PULSE C-CRUNCH
Focus on bringing your participants into the KEY COACHING FOCUS
correct position from the beginning of the track.
Ribs to hips as you crunch
They should feel how the abdominal brace will
help keep their lower back towards the floor as
they move. We focus on holding this position LAYER 1
as we move through the exercises, which builds • Triple Pulse C-Crunch
awareness and intensity, fast-priming the class for
the workout ahead. • Reach to toes
• Keep everything down on the floor
Remember, this is your time to get everyone into • Ribs to hips on the Crunch
the LES MILLS CORE mindset, so use simple • Chin tucks in
coaching with a positive, enthusiastic attitude to
set the scene.
OBLIQUE KNEE DROP & TRIPLE PULSE
C-CRUNCH COMBO
ALTERNATING SINGLE-LEG LIFT
KEY COACHING FOCUS
KEY COACHING FOCUS
Anchor shoulders to the floor (Knee Drop),
Brace abs, lower back towards the floor
Ribs to hips (C-Crunch)

LAYER 1
• Come down to the floor
• Lie down on your back, side-on
• Alternating Leg Lift
• Knees over hips, shins parallel
• Lower back presses down towards the floor,
brace the abs to hold the position
LAYER 2
• Tap the floor lightly to load the core
CROSS CRAWL
KEY COACHING FOCUS
Rotate from the center of the chest
LAYER 1
• Fingertips to temples
• Twist to the front, then the back
• Rotate from the center of the chest
• Moving your shoulders up and across
• Elbows wide
• Option to extend the legs out long
LAYER 1
• Knees stay up
• Upper body and head down
• Knee Drop to the front and back
• Anchor shoulders to the floor
• Extend the top leg now for more load
• Move faster and add the Triple Pulse C-Crunch
• Option to reach for a Pike Crunch
LAYER 2
• Can you feel the abdominal muscles switching
on now as we add more intensity?
• As we go faster, shorten the range to stay on
the tempo
• Activating the core now
LEVEL
To decrease intensity, stay with the knee over
hips

LAYER 2
• Feel your waistline getting warm for the
workout ahead

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

30-MINUTE FORMAT
01. DON'T LET OUR LOVE DIE 4:06mins
TECHNIQUE AND COACHING
HIP BRIDGE
KEY COACHING FOCUS
Squeeze glutes

LAYER 1
• Feet come close to butt
• Hip Bridge
• Squeeze glutes to lift hips
• Brace core to support lower back
• Up fast, open knees, and down
• Keep feet flat on the floor as knees open
• Pulse upwards

LAYER 2
• Drive down through your bottom heel and
shoulders to stay lifted and engaged in the
back body
• Working the upper extension where our glutes
are often weaker

LES MILLS CORE 50 – V2 © 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 are doing.

Please note: This song contains explicit content. The alternative song can be used in its place. Please
use Set Me Free with the same choreography.

MUSIC EXERCISE CTS REPS

0:00 Intro / (Horns) 6x8 Set up for Hover. Lie on front, facing R side. Elbows
under shoulders, fists together, knees hip-width
apart, lift hips. On knees or toes. Keep 2x medium
weight plates close by 48
0:24 Instr / (Beat) 12x8 A Hover 96
1:08 C / Mummy don’t 4x8 A 1
Hover Single-Leg Lift, Hold and 4x Pulse
Lift front leg and hold 8
4x Pulse Leg Lift 8
Lift back leg and hold and pulse 16
1:23 Oh-ee-oh 4x8 A2 4x Pulse Leg Lift F&B 16 2x

1:37 V / Mmm daddy 4x8 Set up for Extended Crunch Sequence.

Roll over onto back, plate in each hand. Knees
above hips, plates at sides of knees, roll up into
Crunch 32

1:52 He got me Prada 4x8 B Extended Crunch Sequence

Extend arms and legs out to 45° and hold 16
Open arms out to sides 8
Return to start position 8 1x
2:07 C / Mummy don’t 10x8 B1 Extended Crunch Sequence w. 4x Pulse Crunch
Extend arms and legs out to 45° 4
Open arms out to sides 4
4x Pulse C-Crunch 8 5x
NOTE: Finish in extended position
2:44 (Pause) 4x8 Hold back of knees and roll up. Set up in Hover 32

3:00 V / A lucky lucky 8x8 A Hover 64

3:30 C / Mummy don’t 4x8 A1 Hover, Single-Leg Lift, Hold and 4x Pulse F&B 32
3:44 Oh-ee-oh 4x8 A 2
4x Pulse Leg Lift F&B 16 2x
3:59 V / Mmm daddy 4x8 Set up for Extended Crunch Sequence 32

4:14 He got me Prada 16x8 B1 Extended Crunch Sequence w. 4x Pulse Crunch 16 8x

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

02. UNHOLY (ACRAZE REMIX) 5:18mins
TECHNIQUE AND COACHING
WHY
Research from the Les Mills Lab shows that
integrated exercises such as Hovers engage
our core muscles more effectively than isolated
exercises like Crunches. Adding the Jump
between each leg adds an extra challenge and
trains our core muscles to react quickly.
COACHING
You have time to really help your participants
achieve the perfect Hover. Coach from the floor
up, tailoring your coaching language and options
so they follow along with you and learn how
to execute well. Ultimately, this will help them
to master this long held Hover before we add
the Leg Pulse. The focus is to create the solid
abdominal brace for pelvic stability as we move
one leg independently.
We break up the Hover work with the Extended
Crunch Sequence with extra loading of plates as
an option only – it's super challenging. Your job
is to help participants feel successful, so look out
and see what the needs of your class are.
When we revisit the Hover with the Hop to the
other leg, it is designed to be a challenge and
you might not introduce this option until a few
weeks after launching. Could be a nice surprise!
LES MILLS CORE 50 – V2
HOVER, SINGLE-LEG LIFT, HOLD AND PULSE
KEY COACHING FOCUS
Brace abs to square body to floor, back long
and straight
LAYER 1
• Lie down on your belly
• Elbows under shoulders, fists together
• Knees hip-width apart
• On knees or toes
• Back long and straight
• Brace the abs to keep everything square to
the floor
• Challenge the position by lifting one leg then
4x Pulses
• Squeeze butt to keep the leg at hip level
• Keep the abdominal brace to control the
pelvis position
• If you feel your lower back more than your core
strength, drop to knees
• Add the Hop to the other leg
LAYER 2
• Focus is on the upper back; it’s easy to round
the spine. Instead, bring your sternum forward
• Feel your abdominal brace – that’s the glue
holding your spine stable
• Get the feeling of ribs to hips in the Hover
• Let's create the ultimate Hover position
• Imagine your spine is a long bridge
• Brace the abs to make sure your bridge has
structure
• Can you feel what happens when you hop?
• Your core reacts big time – making us stronger
LEVEL
To decrease intensity, on knees
© Les Mills International Ltd 2023
02. UNHOLY (ACRAZE REMIX) 5:18mins
TECHNIQUE AND COACHING
EXTENDED CRUNCH SEQUENCE
KEY COACHING FOCUS
Brace abs to keep lower back towards the
floor. Ribs to hips (Crunch)

LAYER 1
• Grab 2x light weight plates
• 1 in each hand
• Lie on your back
• Set up C-Crunch position
• Knees over hips
• Hands towards your knees
• Crunch up
• Shoot out arms and legs
• Legs to 45 degrees
• Arm close to ears
• Lower back towards the floor
• Brace abs
• Open arms for fly
• C-Crunch
• Moving faster now
• Out, open 4x Pulse Crunch
• Ribs to hips on Crunch
• Option to drop toes if lower back is coming
away from the floor

LAYER 2
• Fantastic movement to engage your entire
core
• Your core is reacting to getting stronger

LEVEL
To decrease intensity, no weight plates

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

03. STANDING STRENGTH 1
TRACK FOCUS
I want my participants to understand the Execution of the moves to enhance rotational power through my
precise coaching of Execution, Intensity and Motivation.

MUSIC EXERCISE CTS REPS

0:00 Intro / (Bass 6x8 Set up Low Woodchop. Step L leg onto middle
guitar) of the SMARTBANDTM into a Wide Lunge. Drop
inside handle and take both thumbs inside the
fabric. Hold hands just above L knee 48
0:13 PC / Ooh watch 4x8 A Zigzag Woodchop R&L
us Low Parallel Woodchop R 8
Low Parallel Woodchop L 8 2x
0:22 C / Tell me are 8x8 A1 Zigzag Woodchop Combo R&L
you ready Low Parallel Woodchop R, L 6
Low Parallel Woodchop R 2
High Parallel Woodchop L, R 6
High Parallel Woodchop L, shift weight to L and
lift R leg 2 4x
0:40 _ Ready ready 2x8 Set up for Discus Throw. Hold handle in L hand
out to side, feet wide, squat low 16
0:44 V / _ Gonna 6x8 B Discus Throw L
make a scene L arm rotates up towards R corner, R arm swings
B, stand up 4
Return to start position 4 6x
0:58 C / _ Tell me are 8x8 A 1
Zigzag Woodchop Combo R&L 16 4x
1:16 PC / Oh ohh oh 5x8 Set up for Squat w. Chest Press & Knee Lift
Sequence. Fold band in half or use a medium
weight plate. Hold plate in front of chest 24
PREVIEW: 2x Squat w. Chest Press & Knee Lift
Sequence 16
1:27 C / _ Tell me are 10x8 C Squat w. Chest Press & Knee Lift Sequence L
Double Squat Pulse 6
Diagonal Chest Press and Knee Lift L 2 10x
1:50 Instr / (Bass 6x8 Set up Parallel Woodchop R. Step R leg onto
guitar) middle of the band into a Wide Lunge. Use
both handles or drop inside handle. Hold hands
just above R knee 48
2:03 PC / Ooh watch 4x8 A Zigzag Woodchop L&R
Low Parallel Woodchop L 8
Low Parallel Woodchop R 8 2x
2:12 C / _ Tell me are 8x8 A1 Zigzag Woodchop Combo L&R 16 4x
2:30 Instr / (Bass 2x8 Set up for Discus Throw. Hold handle in R hand
guitar) out to side, feet wide, squat low 16
2:34 V / _ Gonna 6x8 B Discus Throw R 8 6x
make a scene
2:48 C / _ Tell me are 8x8 A1 Zigzag Woodchop Combo L&R 16 4x
3:06 PC / Ooh watch 5x8 Set up for Squat w. Chest Press and Knee Lift R. 24
PREVIEW: 2x Squat w. Chest Press & Knee Lift
Sequence 16
3:17 Ooh 10x8 C Squat w. Chest Press & Knee Lift Sequence R 8 10x

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

03. READY RIGHT NOW 3:41mins
TECHNIQUE AND COACHING
WHY ZIGZAG WOODCHOP COMBO
Training rotation patterns in standing is a great KEY COACHING FOCUS
way to improve functional strength. There is an Brace abs to keep hips square to the front.
opportunity in each of these moves to focus on Rotate from the center of the chest
keeping the hips square to front and rotating
from the thoracic spine. This means we are not LAYER 1
only improving strength, we are also training • Step your right foot halfway onto the band
movement precision. • Hold the fabric part of the handle
• Wide leg position
COACHING
The Coaching Focus for all moves is about • Bring your weight into the right leg and bend
stabilizing the hips and pelvis through strong core the knee
activation to be able to execute rotation from the • Brace abs and lift chest up
chest. • Low Zigzag Woodchop x3
We start the track with the Zigzag Woodchop • Then Zigzag high
using a single or double band, building into • Add the Leg Lift
the Discus Throw and then back to the Zigzag • Turn from the center of the chest
Woodchop. Coach to turning from the center of
• Brace the abs to keep hips still and square
the chest by bracing your core hard to stabilize
to the front as you move
the hips. The body moves as one when you add
the Leg Lift. The focus is on control as we move
fast on the Zigzags. LAYER 2
• Lock the shoulders down into the back ribs
Challenge participants to hit the target of corner
to corner in all the moves to keep the work in • Squeeze the shoulders blades together to
the rotator muscles of the trunk. These types of keep the chest high
movements help us get stronger and, therefore,
minimize our risk of injury when we perform our LEVEL
daily activities.
To decrease intensity, use a single band
When you have your participants focus on the
feeling of working their muscles and being back DISCUS THROW
in their bodies, it helps them to fight fatigue and KEY COACHING FOCUS
ensures everyone stays committed to the end.
Brace abs to keep hips square to the front.
Rotate from the center of the chest

LAYER 1
• New move – Discus Throw
• Hold band handle in right hand
• Wide Squat
• Rotate from the center of the chest and
throw
• Target is the opposite shoulder for range
• Focus on bracing the abs to keep hips
square to the front

LAYER 2
• Squeeze glutes as you stand and throw for
more power
• Opposite arms helps with power

LEVEL
To decrease intensity, use a band

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

03. READY RIGHT NOW 3:41mins
TECHNIQUE AND COACHING
SQUAT WITH CHEST PRESS & KNEE LIFT
SEQUENCE
KEY COACHING FOCUS
Brace abs to keep hips square to the front.
Rotate from the center of the chest

LAYER 1
• Band or weight plate
• If you're using a band, put tension on it
• If you're using a weight plate, hold it close to
chest
• Double Squat Pulse and Press
• Feet outside hip-width, brace abs, chest
lifted
• Hips sit back and down to 90 degrees
• Brace abs tightly to keep hips square to
front
• Turn from the center of the chest
• Press the plate out to the corner

LAYER 2
• Rotational power – the entire body

LEVEL
To decrease intensity, use a band

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

04. STANDING STRENGTH 2
TRACK FOCUS
I want my participants to feel the standing isolated glute work through my precise Execution coaching.
The standing work requires control, balance and a fun attitude.

MUSIC EXERCISE CTS REPS

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. Pick up weight plate in
each hand, feet outside hips. Knees soft
OPTION: No weight plates/No band
0:00 Intro / (Drums) 4x8 Lift arms halfway up, elbows close to ribs, palms
facing up, open arms out to sides, chest up 32
0:15 Instr / (Drums 16x8 A Side-Step and Standing Clam L&R
& trumpet 8x Side-Step L 16
build) 8x Standing Clams (press knees out to side) OTS
Repeat to R 16
OPTION: Hold Squat in the Clams 32 2x
1:14 PC / Let’s go _ 4x8 Set up for Single-Leg Sequence L, raise elbows to
shoulder height 32
PREVIEW: 4x Side Kick
1:30 C / Let’s hit the 16x8 B Single-Leg Sequence L
flow 4x Pulse Bent Knee Side Lift, elbows to shoulder
height 8
4x Pulse Bent Knee 45° Kickback. Arms in Cobra
position, palms facing F 8
4x Pulse Bent Knee Kickback 8
4x Pulse Single-Leg Squat. Arms F, palms facing up 8 4x
OPTION: Hold R leg off the floor throughout the
sequence
2:30 Let’s hit the 4x8 Set up for Side-Step and Standing Clam L&R 32
flow
2:45 Instr / (Drum 16x8 Side-Step and Standing Clam L&R 64 2x
build)
3:45 (Drum build) 4x8 Set up for Single-Leg Sequence R, raise elbows to
shoulder height 32
4:00 C / Let’s hit the 16x8 B Single-Leg Sequence R 32 4x
flow

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

04. HIT THE FLOW 5:02mins
TECHNIQUE AND COACHING
WHY SIDE-STEP AND STANDING CLAM
Our side glutes help maintain our side-to-side KEY COACHING FOCUS
balance when walking, running or climbing stairs.
Brace abs to keep hips and shoulders square to
If these muscles weaken, we may start to see
front. Avoid side-leaning
increased side-to-side motion of the trunk while
walking – which has been shown to contribute to
falls in older populations. LAYER 1
• Bend your knees and pick up your weight
COACHING plates
We train our glutes for a variety of reasons: 1) • Feet outside hip-width
better posture, 2) injury prevention and • Knees soft
3) improved athletic performance.
• Elbows close to ribs
• Arms to the corners of the room
To train them effectively, we must perform
different exercises targeted specifically to • Lift chest and brace abs
strengthen them. The Side-Step Clams and • 8x Side-Step
Single-Leg Sequence hit these muscles hard and • Hold the Squat and Clam open and closed
fast for amazing results. When these two exercises
• Brace abs to keep hips and shoulders
are combined, we get complete conditioning
square to the front
for the hip stabilizers and glutes, as well as the
muscles of the quads and hamstrings, working • We want to avoid side-leaning
deep into the legs. • If you are not doing the Clam today, hold your
Squat
Take your time to clearly set up the band so
everyone feels successful. The Standing Clams are LAYER 2
small and intense, focusing on pressing the knees • Keep feet flat in the Clam, only the knees
out over toes and holding the Squat is a great micro move
option for participants too. Challenge will come
into play for the Single-Leg Sequence; fantastic • Can you challenge the hips and come lower in
training for balance and stability gains. your Squat?
• Stay still and stable in the upper body

Lastly, remember you can’t coach everything. So, • Keep resistance against the band to keep the
pick one focus, stay with that focus, then choose a work in the glutes
different one next week.
LEVEL
To decrease intensity, no band and no weight
plates

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

04. HIT THE FLOW 5:02mins
TECHNIQUE AND COACHING
SINGLE-LEG SEQUENCE
KEY COACHING FOCUS
Brace abs to keep hips and shoulders square to
front. Avoid side-leaning. Squeeze glutes

LAYER 1
• Watch the preview
• 4x to the side, 45 degrees, back and 1-Legged
Squat
• Toes always comes back to your heel
• This means your hips are square to the front
• Squeeze the glute to lift the leg
• Keep the chest lifted and a strong
abdominal brace to isolate

LAYER 2
• This is all about glute isolation
• Notice we are targeting a different part of the
glute muscle and challenging our balance

LEVEL
To decrease intensity, use body weight

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

05. CORE STRENGTH 2
TRACK FOCUS
I want my participants to understand how to 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 V / The time is 4x8 Set up Hover facing front, elbows under shoulders.
now Feet hip-width apart 32
OPTIONS: On knees or toes
0:15 C / Move your 4x8 A Hover w. Wide Climber L&R
feet L knee circles wide towards L elbow 4
Return to start position 4
R knee circles wide towards R elbow 4
Return to start position 4 2x
0:30 Instr / (Synth) 1x8 Come up into Plank position, hands under shoulders 8
0:34 (Beat drop) 8x8 A1 Plank w. Wide Climber L&R
L knee circles wide towards L elbow 2
Return to start position 2
R knee circles wide towards R elbow 2
Return to start position 2 8x
1:05 (Keyboard) 2x8 Set up Mermaid Pose to R. On side of R glute,
knees bent. R elbow under shoulder, L hand on floor
behind. Lift chest, knees off floor 16
1:20 V / _ I took a 8x8 B Mermaid Pose F&B
vow Roll knees to back, feet together 8
Roll knees to front, feet together 8 4x
1:43 Instr / (Synth) 1x8 Hold knees in front or extend legs 8
1:47 (Beat drop) 8x8 B1 Mermaid Pose w. Double Leg Extension
3x bend knees and extend F 12
Window Wiper to back 4
3x bend knees and extend back 12
Window Wiper to front 4 2x
OPTION: Knees bent, reverse movement
2:18 (Pause) 4½x8 Set up Hover, facing front 36
2:34 C / Move your 4x8 A Hover w. Wide Climber L&R 16 2x
feet
2:51 Instr / (Synth) 1x8 Come up into Plan position, hands under shoulders 8
2:55 (Beat drop) 8x8 A1 Plank w. Wide Climber L&R 8 8x
3:25 (Keyboard) 2x8 Set up Mermaid Pose to L. On side of L glute, knees
bent. L elbow under shoulder, R hand on floor
behind. Lift chest, knees off floor 16
3:33 V / _ The time 8x8 B Mermaid Pose F&B 16 4x
in now
4:04 (Synth) 1x8 Hold knees in front or extend legs 8
4:07 (Beat drop) 8x8 B1 Mermaid Pose w. Double Leg Extension 32 2x

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

05. MOVE YOUR BODY 4:41mins
TECHNIQUE AND COACHING
WHY HOVER / PLANK WITH WIDE CLIMBER
These two movement sequences highlight the KEY COACHING FOCUS
contrasting way our obliques contribute to core
Brace abs to square hips and shoulders to the
stability. In the Hovers and Planks, they provide
floor
counter-rotation to keep the hips and shoulders
square to the floor. In the Mermaid Sequence
they actively rotate the trunk, providing dynamic LAYER 1
strength. • Elbows under shoulders, fists together
• Knees hip-width apart
COACHING
This track is an incredible blend of music and • On knees or toes
movements. The oblique muscles need to be • Back long and straight
strong to support us for everyday activities. • Knee circles wide and set back
• If you’re on your knees, movement is the same
The first part of the track brings focus to
strengthening our waistline with Hover/Plank with • Brace the abs to keep everything square to
Wide Climber. the floor
• Come up to Plank
The focus for the Mermaid Combination is to • Hands under shoulders
keep the bottom hip lifted and hips square to the
front; of course, the glutes will be slightly fatigued • Same move but faster
from Track 4 so this track will be a challenge – • Circle your knees outward
even for your hardcore participants. Encourage a • Keep the hips down to keep the spine long
focus on alignment to maintain great technique
and be sure to offer the levels so everyone can
achieve success. LAYER 2
• Your abdominals are working super hard to
keep the pelvis level
• The Hover position will challenge hip mobility
as we are closer to the floor
• Anti-rotation is our focus for a strong core

LEVEL
To decrease intensity, stay on your knees

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

05. MOVE YOUR BODY 4:41mins
TECHNIQUE AND COACHING
MERMAID COMBINATION
KEY COACHING FOCUS
Brace abs and keep chest lifted

LAYER 1
• Elbow under shoulder
• Sit on the meaty part of the butt
• Back arm straight
• Brace abs and keep chest lifted
• Roll to back elbow
• Roll to front elbow
• Feel tension through your core for great
posture
• Extend legs to 45 degrees
• Kick heels to butt x3 and 1x Window Wiper
• If your knees are bent, reverse the movement

LAYER 2
• Your abdominals are controlling the movement
to gain precision

LEVEL
To decrease intensity, knees bent

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

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

MUSIC EXERCISE CTS REPS

0:00 Intro / (Instr) 2x8 Set up Resisted Single-Leg Aeroplane L.
Hold handle in each hand, step L foot onto the
band, R foot B. Arms straight, knuckles face the back 16
0:08 V / _ Am I out 10x8 A Resisted Single-Leg Aeroplane L
Tip F from the hips, circle arms to the front 4
Circle arms to the back and lift chest 4 10x
0:48 C / Can you 8x8 A1 Resisted Single-Leg Cobra Pulse L
hear me _ (Instr) Tip F from the hips, 3x Cobra Pulse (4cts), Hold (2cts) 6
Release down 2 8x
On the last 2cts, rise to set up for Resisted Single-
Leg Aeroplane
1:20 I loved _ (Instr) 4x8 A Resisted Single-Leg Aeroplane L 8 4x
OPTION: Lift R leg off floor in circle arms F
1:36 V / _ Am I out 2x8 Set up Resisted Single-Leg Airplane R 16
1:44 Ohhh I’m 8x8 A Resisted Single-Leg Aeroplane R 8 8x
wishing
2:16 C / Can you 8x8 A1 Resisted Single-Leg Cobra Pulse R 8 8x
hear me _ (Instr)
2:48 I loved _ (Instr) 4x8 A Resisted Single-Leg Aeroplane R 8 4x
3:04 (Pause) 2½x8 Set up Back Extension w. Arms. Lie on belly, facing
front. Take arms back to 45° 20
3:14 V / Ohhh I’m 8x8 B Back Extension w. Arms (Butterfly)
wishing Circle arms to front, lift chest, tap fingertips to floor
in front 8 4x
Circle arms to back, lift chest, tap fingertips to floor 8
3:46 C / Can you 12x8 B1 Back Extension w. Arms Sequence
hear me _ Circle arms to front 4
Circle arms to back 4
2x Pulse Chest Lift 8 6x
OPTION: Keep fingertips off floor
Finish with arms in front

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

06. SHOTS (BROILER REMIX) 4:37mins
TECHNIQUE AND COACHING
WHY
If participants feel lower back tension when
performing prone exercises (lying face down
on the floor) they may be hyper-extending their
spine. Focusing on lengthening their arms and
legs with extension (rather than height) may
reduce this discomfort while still providing the
benefits of strengthening their extensors.
COACHING
This track starts in standing with the single-leg
sequences, targeting the core and postural
muscles. Bracing the abs tightly is key to keeping
the pelvis still and ensuring great engagement in
the core as you hip hinge. Hip hinging (tipping
forward from the hip without losing a neutral
spinal) is an important element of movement
control. The key is to maintain a high chest
position which activates our spinal extensors
and stabilizes the trunk position so that all the
movement occurs at the hip joints. Coach for
precise Execution rather than height to build
strength and control.
We then progress to the floor for the Back
Extension work building the Butterfly Arms into
the Chest Lift combination. This work helps
improve scapula control, an important component
of improving shoulder stability, as well as all the
postural benefits that make us feel and look
strong.
The key to this track is to coach all options so
everyone is included. Know your participants and
know their goals so you can help motivate them
to success!
LES MILLS CORE 50 – V2
RESISTED SINGLE-LEG AEROPLANE AND
COBRA PULSE
KEY COACHING FOCUS
Tip forward from the hips. Brace abs to square
hips to the front and lift chest. Squeeze
shoulder blades together (Cobra)
LAYER 1
• Grab your band and step right foot inside it
• Left leg back
• Circle arms forward and reset
• Hip height as we circle
• Tip forward from your hips
• Strong core brace
• Pull the shoulder blades back and down
• Keep chest lifted
• Brace abs to keep hips square to the front
• Cobra Pulse, arms straight
• Stay down and lift handles to the back of the
room
• Squeeze shoulder blades together in this
position
• Option to lift the back foot off the floor
LAYER 2
• Keep the shoulders away from the ears, down
towards the ribs
• Working the muscles of the back body – the
muscles that hold us up all day
• Press down through your heels to engage the
glutes
• Keeping the chest lifted is crucial to work
thoracic strength
LEVEL
To decrease intensity, decrease range
© Les Mills International Ltd 2023
06. SHOTS (BROILER REMIX) 4:37mins
TECHNIQUE AND COACHING
BACK EXTENSION WITH ARM SEQUENCE
KEY COACHING FOCUS
Squeeze butt. Squeeze shoulder blades
together

LAYER 1
• Come down to the floor
• Lie down on your belly
• Squeeze butt and straighten legs
• Up and over for slow Butterfly
• Touch fingers down or keep off the floor
• Combination – Butterfly faster and lift chest
• Squeeze shoulder blades together

LAYER 2
• We get stronger the more we do these
exercises

LEVEL
To decrease intensity, fingers touch the floor

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
WARM-UP 45
TRACK FOCUS
I want my participants to feel successful in all the transitions of the exercises through my clear coaching,
engaged with the music and ready for the workout ahead.

MUSIC EXERCISE CTS REPS

0:05 V / Everytime 4x8 Set up for Oblique Knee Drop. Lie on floor facing L,
knees over hips, arms out to sides 32
0:21 PC / Late 4x8 A Figure 8 Oblique Knee Drop F&B
nights Knees drop to front 4
Circle back to center 4
Knees drop to back 4
Return to center 4 2x
On the last 4cts, drop knees to floor to front
0:36 C / Lead to 4x8 B Oblique Crunch Pulse (facing front) 2 16x
you
0:51 You ½x8 Roll onto back, knees over hips, arms out to sides 4
0:53 V / Every 8x8 A Figure 8 Oblique Knee Drop F&B 16 4x
pure On the last 2cts, drop knees to floor to back
1:24 PC / Late 4x8 B Oblique Crunch Pulse (facing back) 2 16x
nights On the last 4cts, roll onto back, knees over hips, arms
out to sides
1:39 C / Lead to 4x8 C Alt Leg Extension 4 8x
you OPTION: Toe Tap
On the last 4cts, fingertips to temples
1:54 Lead to you 4x8 C1 Cross Crawl F&B 4 8x
2:09 Br / We, took 4x8 Grab back of knees, roll up. Set up Hover facing front.
a Elbows under shoulders on knees, lift hips. On knees
or toes 32
2:25 PC / Late 4x8 D Hover 24
nights Come up into Plank position, hands under shoulders 8
2:40 C / Lead to 8x8 E Mountain Climber L&R 4 16x
you OPTION: On knees, half pace
3:12 Br / We, took 4x8 Stand up. Pick up weight plate or band. Plate/band
a folded in half, at chest. Feet wide 32
3:28 PC / Late 4x8 F1 Squat Twist w. Knee Lift L&R (slow)
nights Squat down 4
Lift up and twist L, L knee up 4
Squat down 4
Lift up and twist R, R knee up 4 2x
3:43 Outro / Lead 8x8 F1
Squat Twist w. Knee Lift L&R (faster)
to you Squat down 2
Lift up and twist L, press plate to corner, L knee up 2
Squat down 2
Lift up and twist R, press plate to corner, R knee up 2 8x

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
BAD HABITS (JOEL CORRY REMIX) 4:17mins
TECHNIQUE AND COACHING
WHY ALTERNATING LEG EXTENSION / CROSS
The combination of isolated and integrated CRAWL
exercises helps condition our neural system for KEY COACHING FOCUS
what lies ahead.
Brace abs to keep lower back close to the floor
(Leg Extensions). Rotate from the center of the
COACHING chest (Cross Crawl)
Pre-cue a small to medium weight plate for
the end of the track. Focus on bringing your
participants into the correct position from the LAYER 1
beginning of the track. They should feel how • Roll onto your back
the abdominal brace will help keep their lower • Extend legs long or toe-tap
back towards the floor as they move. Coach to
• Lower back towards the floor
the levels clearly in all exercises so participants
understand they have choices with all movements, • Brace the abs to hold this position
giving them control over their workout. We • Fingertips to temples
have a mix of integrated and isolated exercises • Cross Crawl
to warm up fast. Set the scene with a positive,
encouraging coaching style, especially using this • Twist to the front and the back
standing work to make connection early on in • Rotate from the center of the chest
the class. This is the point of difference from the • Moving your shoulder up and across
30-minute Warm-up.
• Elbows wide
FIGURE 8 OBLIQUE KNEE DROP AND
OBLIQUE CRUNCH LAYER 2
KEY COACHING FOCUS • The obliques are worked the best when we
Anchor shoulders to the floor (Knee Drop), move like this. They are the power muscles
Ribs to hips (Crunch)
LEVEL
LAYER 1 To decrease intensity, bend your legs
• Lie on your back, arms wide
• Knees over hips
• Anchor shoulders by pushing your hands
down firmly into floor
• Knee Drop and small circle
• Legs to floor and Crunch with a Pulse
• Brace the abs as you drop the knees and
circle
• Rib to hips on the Crunch

LAYER 2
• Isolate and warm the obliques
• Feel the spinal twist
• We are switching the muscles on and getting
warm fast

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 01 – 30-MINUTE FORMAT
BAD HABITS 4:17mins
TECHNIQUE AND COACHING
HOVER / MOUNTAIN CLIMBER SQUAT TWIST WITH KNEE LIFT
KEY COACHING FOCUS KEY COACHING FOCUS
Brace abs to square hips and shoulders to the Hips back and down (Squat). Rotate from the
floor. Back long and straight center of chest. Brace abs to square hips to the
front
LAYER 1
• Elbows under shoulders, fists together LAYER 1
• Knees hip-width apart • Grab your plate or band
• Knees or toes • Plate to chest
• Back long and straight • Feet outside hip-width
• Brace the abs to keep everything square to • Squat – hips back and down
the floor • Twist to the right, lifting your knee
• Come on over to Plank position • Rotate from the center of the chest
• Mountain Climber • Abs braced to keep the hips and knees
• Drive the knees to chest facing forward
• Brace the abs tightly to keep hips low • For more intensity, punch the plate to the
corner of the room
• If you’re on your knees, slow it down and take
the Mountain Climber wide
• Square hips and shoulders to the floor LAYER 2
• Use your core to load core and arms
LAYER 2 • Heart rate is up and we are ready for our class
• Integrated Core Training at its best right now
LEVEL
LEVEL To decrease intensity, use a band
To decrease intensity, drop to knees (Slow Wide
Climber)

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 03 – 30-MINUTE FORMAT
STANDING STRENGTH 3
TRACK FOCUS
I want my participants to feel successful in all the transitions of the exercises through my clear coaching,
engaged with the music and ready for the workout ahead.

MUSIC EXERCISE CTS REPS

0:00 V / _ Champion 3x8 Set up for Lunge using weight plate or band. Hold
plate or band at chest, step R leg B 24
0:09 _ Ahh 8x8 A Triple Pulse Lunge R
3x Pulse Lunge R 6
Knee Lift, twist to R 2 8x
0:33 C / _ Champion 7x8 B Side Lunge w. Diagonal Plate Drop R&L
Side Lunge R, plate drops towards R knee 4
Step in, feet together, plate O/H 4
Repeat to L 8 3½x
Plate/band to chest on the last 4cts
0:54 Champion 8x8 A Triple Pulse Lunge R 8 8x
1:18 To the floor 7x8 Place plate/band down. Set up Inchworm. Squat
down, walk hands out to Plank position, hold, walk
hands back in. Stand up, repeat twice 54
1:39 V / Not just me 15x8 C Inchworm w. Leg Lift L&R
Squat down 4
Walk hands out to Plank position 4
Lift L leg, lower down 4
Lift R leg, lower down 4
Lift L leg, lower down 4
Lift R leg, lower down 4
Walk hands B to feet 4
Squat, stand up 4 4x
OPTION: Lift opposite arm on Leg Lift after 2 reps
On the last 4cts, jump up into Squat
2:24 C / Champion 3½x8 Set up for Triple Pulse Lunge L. Grab plate/band, step
L leg B 28
2:34 V / _ Ahh 8x8 A Triple Pulse Lunge L 8 8x
2:58 C / _ Champion 7x8 B Side Lunge w. Diagonal Plate Drop L&R 16 3½x

3:19 V / Take another 8x8 A Triple Pulse Lunge L 8 8x

3:43 To the floor 7x8 Set up Inchworm 54
4:04 V / Not just me 15x8 C Inchworm w. Leg Lift R&L 32 4x

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 03 – 30-MINUTE FORMAT
CHAMPION 4:52mins
TECHNIQUE AND COACHING
WHY
Reactive Core Training increases the sensitivity
of our core during dynamic movements. Core
stability is all about timing and precision –
knowing how much and when to contract our core
muscles is the key to injury prevention.
COACHING
What a track – we hope you love it as much as
we do! You can use this track as Bonus 3 in the
30-minute class. It is Standing Strength with
integration at its best. These movements not only
work the core and your mobility, they also build
muscle strength and endurance in both the lower
and upper body.
We have two great combinations: plate/band
work with Lunges, Knee Lifts and Side Lunges, as
well as the Inchworm combination. The Coaching
Focus for the Lunge work is – long Lunge
position, upper body rotates as we drive the knee
forward. The Inchworm focus is – always hitting
the Squat as you 'worm' out and back, recruiting
the core by keeping your shoulders over your
wrists to load the upper body and bracing the
core for strength as we add the leg/arm lift
challenges.
The great news is you can add in the
choreography layers as your participants build
strength levels over a few weeks.
The focus is on control the entire time, and you
and your participants will build strength and
mobility fast. Remember, listen to the music – 'it's
wicked'!
LES MILLS CORE 50 – V2
TRIPLE PULSE LUNGE
KEY COACHING FOCUS
Long step back (Lunge). Brace abs to square
hips to the front. Rotate from the center of the
chest (Knee Lift)
LAYER 1
• Plate or band to chest
• Glue it to your chest
• Take a long step back for Lunge
• Square the body to the front
• Triple Pulse and Knee Lift
• Brace abs to square hips to front
• Front thigh parallel to the floor
• Chest lifted
LAYER 2
Drive out of the Lunge – get powerful
LEVEL
To decrease intensity, use a band
SIDE LUNGE WITH DIAGONAL PLATE DROP
KEY COACHING FOCUS
Brace abs to keep hips square to the front.
Plate outside thigh. Rotate from the center of
the chest
LAYER 1
• Lateral Lunge to the right
• Side Lunge and step together
• Hinge forward from the hips
• Plate stops just outside thighs
• Elbows forward of face as you press
• Square the hips to the front by bracing the
core
• Chest is lifted
• Small rotation from the center of the chest
LAYER 2
• We are working on our rotational movements
for athletic results
• Slow plate work for control
LEVEL
To decrease intensity, use a band
© Les Mills International Ltd 2023
45-MINUTE FORMAT / BONUS 03 – 30-MINUTE FORMAT
CHAMPION 4:52mins
TECHNIQUE AND COACHING
INCHWORM WITH LEG LIFT COMBINATION
KEY COACHING FOCUS
Squat (Inchworm). Brace abs to keep hips and
shoulders square to the floor. Back long and
straight (Plank)

LAYER 1
• Plate down
• Learn the Inchworm
• Squat, walk the hands to Plank position
• Walk hands back to feet
• Come through your Squat as you stand
• Shoulders over wrists in Plank
• Brace core, hips low
• Faster – add on
• Inchworm out, add the Leg Lift
• Squeeze butt to keep leg at hip level
• For an extra challenge, add the opposite arm
lift

LAYER 2
• It’s really challenging – do what you can do
well
• Focus on the strength through the mid-section
for ultimate strength

LEVEL
To decrease intensity, drop to your knees in the
Plank

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

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

MUSIC EXERCISE CTS REPS

Set up in Horse Stance, facing front. Feet
inside band handles. Both thumbs hook into
center of the band, band tracks outside the
thighs. Hands under shoulders, knees hip-
width apart
OPTION: No band
0:00 Intro / (Instr) 4x8 A Horse Stance 32
0:14 V / Glitter on the 8x8 A1 Horse Stance Leg Kicks 2/2 L
L leg extends to 45° 4
L knee in 4 8x
0:43 PC / The men 4x8 A2 Horse Stance Leg Kicks 1/3 L
L leg extends to 45° 2
Hold 2
L knee in 4 4x
0:58 Rep / Oh no 4x8 A3 Horse Stance Leg Circles L
L leg extends, circle down and around 8 4x
1:12 Oh oh 1x8 Set up for Side Plank. Take L hand out of
the band, R arm under R shoulder, hips and
shoulders square to front, L hand on L hip. R
knee on floor, L leg extended, toes on floor 8
1:16 C / Off off 8x8 B Side Plank, Leg Lift Pulse L
Pulse L leg up and down at 45° 2 32x
1:45 Br / Looking glass 8x8 B1 Side Plank, Leg Circles L
Circle to the B, down and around to front 8 8x
Hold the last rep out to side
2:14 Instr / (Fade to quiet) 4½x8 Rest on knees, give a little shake out. Set up
for Horse Stance Leg Kicks R 36
2:32 V / Glitter on the 8x8 A 1
Horse Stance Leg Kicks 2/2 R 8 8x
3:01 PC / The men 4x8 A2 Horse Stance Leg Kicks 1/3 R 8 4x
3:16 Oh no 4x8 A3 Horse Stance Leg Circles R 8 4x
3:31 C / Off off 1x8 Set up for Side Plank R. Take R hand out of
the band, L arm under L shoulder, hips and
shoulders to front, R hand on R hip. L knee on
floor, R leg extended, toes on floor 8
3:34 Off off 8x8 B Side Plank, Leg Lift Pulse R 2 32x
4:03 Br / Looking glass 8x8 B1 Side Plank, Leg Circles R 8 8x
Hold

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 06 – 30-MINUTE FORMAT
HEADS WILL ROLL (A-TRACK REMIX) [RADIO
EDIT] 4:38mins
TECHNIQUE AND COACHING HORSE STANCE COMBINATION
KEY COACHING FOCUS
WHY Brace abs to keep shoulders and hips square to
Laterally rotating the hip (turning the knee to the floor
the outside) is a key component of a Clam. Our
posterior hip stabilizers abduct and laterally LAYER 1
rotate the upper leg. Focusing on lateral rotation,
therefore, emphasizes a key element of this • Set up Horse Stance
stability mechanism. • Hands under shoulders
• Knees under hips
COACHING • Right leg extends to 45 degrees
You asked for it and we responded! This is our
NEW Glute Isolation track which is to be used in • Knee comes back under the other knee for
the 45-minute format (check the formats) OR you good alignment
can use it as a Bonus Core Strength 3 (Track 6 in • Brace the core to stabilize hips and pelvis
the 30-minute format). • Shoot leg out fast
• Draw it in slowly
Why are we doing this? This track brings more • Draw a circle
posterior chain recruitment into the 45-minute
• Down, up and around
format and provides an opportunity to focus
solely on the glutes, which is such a key element • Body stays rock-solid
of core conditioning and often a problem area for
many participants. LAYER 2
• Pure glute isolation
We set up this track with the band around the • Drawing as much resistance as we can out of
shoes, rolling the handles forward to secure the the band
band. From there, we work from Horse Stance
position for strength and stability. Bracing the
abs tightly is key to keeping the trunk stable and LEVEL
the pelvis still as we focus on Leg Kicks (to a 45- To decrease intensity, no band
degree angle) as well as Leg Circles which will
challenge everyone. Only the leg moves!

Transitioning to the Side Plank position requires

clear and precise pre-cues of the band and body
position so everyone is successful in position
set-up. The Execution comes in fast with the Leg
Pulse (again to 45 degrees) and Leg Circles too.
Coach to extending the leg long, keeping the
body strong and still as you move it. Practice this
move so you are you fit to role-model the track.
It’s a silent burn... Luckily the song is a banger!

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT / BONUS 06 – 30-MINUTE FORMAT
HEADS WILL ROLL (A-TRACK REMIX) [RADIO
EDIT] 4:38mins
TECHNIQUE AND COACHING
SIDE PLANK COMBINATION
KEY COACHING FOCUS
Keep bottom hip lifted, hips and chest square
to the front

LAYER 1
• Right hand comes out of the band
• Left hand to side wall for Side Plank
• Open body to front
• Right leg does a small kick to back corner
• Hips and shoulders square to the front
• Brace abs to stabilize body
• Circle again – down, up and around

LAYER 2
• Put your hand on your hip to check your hips
are not moving
• Getting as much burn out of glutes
• Keep the body stacked over the hips for great
alignment

LEVEL
To decrease intensity, no band

LES MILLS CORE 50 – V2 © 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 V / Showed me 4x8 Hip Flexor / Hamstring Sequence R
a way L leg Lunge F (90/90 set-up) 32
0:16 Taking me 2x8 A1 Open Twist R
higher L hand to inner thigh, R arm opens up towards ceiling 16
0:23 Taking me 2x8 A 2
Closed Twist
higher R arm to outside L thigh, stretch L arm back 16
0:31 Set me free _ 4x8 B Hip Flexor & Hamstring Stretch Combo
Hands on floor under shoulders, push hips F keeping
tail bone down 8
Pull back, extend L leg to stretch L hamstring 8 2x
0:47 V / Your voice 4x8 B 1
Hip Flexor Sequence R
and Push hips F 32
1:02 Without you 8x8 C Swan Pose
close Come down to floor, L knee out to 90° and bend
R knee to 90° behind, facing front 8
Pull L foot in towards groin, straighten R leg, roll hip
towards the floor, hands out to sides 8
OPTION: Grab inside of R foot, reach L arm out in
front 48
1:33 Rep / _ Oh nooo 4x8 Set up for Twists. Hands under shoulders, walk feet in
oh slowly, bend knees and roll up 16
Place L toe down in front, R hand to outer L thigh,
reach R arm B 16
1:48 C / Set me free _ 4x8 D Twist w. Knee Lift Stretch
Lift L knee and hold 32
2:04 Ride the wave 4x8 E Iliotibial Band Stretch L
Take L leg behind R, reach L arm up and O/H, push
hips across, R hand holds onto L wrist to deepen the
stretch down the side body 32
2:19 Instr / 2x8 F Forward Fold
Feet under hips, bend knees, reach towards toes 16
2:26 V / Showed me 4x8 B 1
Hip Flexor Sequence L
a way Step L leg B into Lunge, push hips F 32
2:42 PC / Taking me 2x8 A1 Open Twist L
higher R hand to inner thigh, L arm opens up towards ceiling 16
2:50 Taking me 2x8 A2 Closed Twist
higher L arm to outside R thigh, stretch R arm B 16
2:57 C / Higher ooh 4x8 B Hip Flexor & Hamstring Stretch Combo 32
ooh
3:13 V / Your voice 4x8 B Hip Flexor Sequence L 32
and
3:28 Without you 8x8 C Swan Pose 64
close
4:00 Rep / Oh nooo 2x8 F Forward Fold
oh Hands under shoulders, walk feet in slowly, bend
knees and roll up 16

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT
STRETCH
MUSIC EXERCISE CTS REPS
4:06 6x8 D Twist w. Knee Lift Stretch
Place R toe down in front, L hand to outer R thigh,
reach L arm B 48
4:29 _ Ride the wave 4x8 E Iliotibial Band Stretch R 32
4:45 Outro / 2x8 Feet under hips. Breathe in, stretch up. Exhale, circle
(Keyboard) arms out to sides 16

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT
HIGHER 4:54mins
TECHNIQUE AND COACHING
COACHING SWAN POSE
We spend time stretching the hips, glutes and KEY COACHING FOCUS
thoracic regions to enhance core function and Lift chest as you reach forward
strength. Encourage your participants to stay and
stretch. Just like the core exercises, give levels so
everyone feels included and successful. Educate LAYER 1
them on the benefits of the stretches, which will • Come into Swan Pose
help and prepare them for their next class. • 90/90 Pose or tuck heel to groin
• Roll the hips and square them to the front
HIP FLEXOR / HAMSTRING SEQUENCE
• Grab the back foot for Quad Stretch
KEY COACHING FOCUS
• Stay upright or come forward
Tuck tail bone under (Psoas), turn shoulders
(Twist), drop hips (Flexor), bend knees
(Hamstrings) LAYER 2
• Pull the back foot in to feel the quad bite
LAYER 1 • We want to release our muscles that we have
• Right leg steps forward worked hard
• 90/90 Pose
• Tuck tail bone under LEVEL
• Hand to inner thigh To decrease intensity, stay in 90/90 Pose
• Push hips forward
• Open Twist STANDING TWIST WITH KNEE LIFT STRETCH
• Hand to inner thigh KEY COACHING FOCUS
• Back arm opens to back of the room Hips square to front, turn through shoulders
• Open chest
• Closed Twist LAYER 1
• Hand to outer thigh • Walk your feet under hips
• Bend knees
LAYER 2 • Roll up to standing
• Reach back • Standing Twist
• Turn from the shoulders • Plant your right foot down
• Drop hips forward into Hip Flexor Stretch • Hand to outer thigh
• Hands on floor • Foot grounded or lift knee to balance
• Pull back into Hamstring Stretch • Turn your shoulders to the side wall
• Knee soft • Hips square to the front
• Keep the chest lifted and tail bone tucked • Reach back towards the back of the room
under
LAYER 2
• Feel the stretch in the thoracic area; we used
these muscles a lot in class today

LES MILLS CORE 50 – V2 © Les Mills International Ltd 2023

45-MINUTE FORMAT
HIGHER 4:54mins
TECHNIQUE AND COACHING
ILIOTIBIAL BAND STRETCH
KEY COACHING FOCUS
C-shape the spine

LAYER 1
• One foot behind the other
• Lift chest and push your hips to the side
• Tuck tail bone under
• C-shape the spine

LAYER 2
• You should feel the stretch all the way down
the side body

FORWARD FOLD
KEY COACHING FOCUS
Bend knees, lift belly

LAYER 1
• Bend knees
• Chest on thighs
• Tuck chin in
• Lift belly

LAYER 2
• Feel the stretch and lengthening in your body

LES MILLS CORE 50 – V2 © 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 50 – V2
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