PRESENTERS FROM

NEW ZEALAND
AUSTRALIA

96
FEATURES
RELEASE

BORN TO MOVE: NEW RESEARCH

BODYATTACK SPORTS CONDITIONING
 OUR
The Les Mills global family is made up of
17,500 fitness clubs, 130,000 instructors
DECLARATION
OF INTENT
and millions of participants from 100 countries
As a company that leads group fitness
experiences for millions of people every
day, we walk a fine line between delivering
around the globe. cutting-edge, innovative products and ensuring
SEPARATED BY GEOGRAPHY, that accepted norms are upheld and respected.
RELIGION, RACE, COLOR AND Choosing, licensing and matching
CREED, WE ARE UNITED IN OUR choreography to the right music is a huge
challenge! We screen the music we use and
LOVE OF MOVEMENT, MUSIC AND try to avoid language and references that may
THE PURSUIT OF HEALTHY LIVING, cause offense. If we can, sometimes there will
BOTH FOR OURSELVES AND OUR be an alternative track (at the bottom of the
PLANET. track list) for you to use instead.
AT LES MILLS WE BELIEVE IN THE WE EMBRACE OPEN
DIGNITY OF EACH INDIVIDUAL COMMUNICATION WITH OUR GLOBAL
WITHIN OUR COMMUNITY AND FAMILY SO DIFFERENCES OF
STRIVE TO RESPECT THE RIGHTS OPINION CAN BE EXPRESSED, AND
AND FREEDOMS OF ALL. COMPROMISES REACHED.
In our choice of role models, music and ABOVE ALL, WE ARE PASSIONATE
movements we understand that different people ABOUT DELIVERING LIFE-CHANGING
and societies have different standards for dress, FITNESS EXPERIENCES, EVERY
popular culture and dance.
TIME, EVERYWHERE.
WE ALSO KNOW THAT WHAT IS
CONSIDERED APPROPRIATE IN
SOME CONTEXTS CAN BE SEEN AS
INAPPROPRIATE IN OTHERS.
BLAH BEANDLOUD
HEARD
Tell us what you think of this release.
Visit lesmills.com/BLAH

Hey instructors! When it comes to mixing up past releases, please try to

teach most tracks from the past 10 releases. BODYATTACK now has a strong
focus on sport and fitness training, and we want your classes to reflect the
new training concepts and movement styles. This program is no longer ‘old
school’ aerobics – so bear this in mind when making your track selection.

BODYATTACK 96
 CONTENTS
BORN TO MOVE: New Research
BODYATTACK Sports Conditioning
TRACK TYPE SONG TITLE ARTIST
Rise (Like A Thousand Suns)
1 WARMUP Cloud 9 Holland Music Publishing. Written by: Wijnenga, Linde Tom & James 4:40
Fireflies (Extended Mix) Bassjackers
2 MIXED IMPACT 2016 SpinninRecords.com. Written by: Caporaso, Clow, Bridges, Flohr,
van Hilst, van der Bruggen feat. Luciana
5:00

Just Like Fire

3 AEROBIC 2016 Power Music. Written by: Moore, Holter, Max, Schuster Power Music 5:11

B.A.D
4 PLYOMETRIC 2017 Les Mills Music Licensing Ltd. Written by: Unknown Wilding Fire 5:48

Tic Tic Tic Dada Life feat.

Courtesy of the Universal Music Group. Written by: Davis, Corneer, Engblom, 2:41
Lizzy Hale
5 ATHLETIC
Berglund, Persson

STRENGTH Tic Tic Tic Dada Life feat.

Courtesy of the Universal Music Group. Written by: Davis, Corneer, Engblom, 2:49
Berglund, Persson Lizzy Hale

Tell Me Why 2K15 (Festival Radio Edit) Mr. Da-Nos feat. 4:57
6 RUNNING 2016 LNG Music. Written by: Unknown David Anthony
We Wanna Party TJR feat.
7 AGILITY 2016 Spinnin licensed courtesy of Hussle recordings.
Written by: Savelio, Rozdilsky, Campbell, Hobbs, Ross, Wongwon Savage
4:37

Summer In Our Hearts (Hands Up Freaks Remix Basslovers

8 INTERVAL Edit)
2016 Munix Records - A division of Munix Music (www.munix.tv).
United feat. 4:37
Written by: Bate, Clint Tommy Clint
Ready For Action (Extended Mix)
2013 SpinninRecords.com, under exclusive license to Hussle Recordings,
Sidney Samson
9 POWER a division of Ministry of Sound Australia Pty Ltd.
www.ministryofsound.com.au feat. MC Roga
5:20
Licensed courtesy of Ministry of Sound Australia.
Written by: Samson, Kock

Down For Whatever Kelly Rowland

10 CORE Courtesy of the Universal Music Group.
Written by: Khayat, Hajji, Sandell, Thornfeldt feat. The WAV.s
3:54

Dash Berlin,
Gold DBSTF feat.
11 COOLDOWN 2016 Armada Music B.V.
Written by: Molijn, Kalberg, Bakker, Den Daas
Jake Reese, 3:29
Waka Flocka,
DJ Whoo Kid

ALT Cool With It

2017 Les Mills Music Licensing Ltd. Color Box 3:54
10 Written by: Kalampoki, Langeveld, van de Geer

Tic Tic Tic Dada Life feat.

Courtesy of the Universal Music Group. 2:41
Lizzy Hale
5 ATHLETIC
Written by: Davis, Corneer, Engblom, Berglund, Persson
EXPRESS

STRENGTH Tic Tic Tic Dada Life feat.

Courtesy of the Universal Music Group. 1:41
Written by: Davis, Corneer, Engblom, Berglund, Persson Lizzy Hale

© Les Mills International Ltd 2017

BODYATTACK 96 EXPRESS FORMATS
30-MINUTE The EXPRESS version of Track 5 Tic Tic Tic is to
be used for the 30-minute format only. Please use
Track 1 Warmup the full version for the 45 and 55-minute classes.
Track 2 Mixed Impact
Track 4
Track 7
Plyometric
Agility
CREDITS
Choreography – Lisa Osborne
Track 9 Power Chief Creative Officer – Dr Jackie Mills
Express 5 Athletic Strength Creative Director – Kylie Gates
Total Time 29:47 Technical Consultant – Bryce Hastings
Program Coach – Nathan Jones
45-MINUTE Program Planner – Tenille Graham
Track 1 Warmup Special Thanks to:
Sarah Shortt, Lliam Dermott
Track 2 Mixed Impact
Track 4 Plyometric
Rock this Release! The Coaching notes have been
Track 5 Athletic Strength updated to reflect the 3 Layers Of Coaching with
Track 6 Running more clarity. Each block of work now clearly states
Track 7 Agility which Layers you should be focusing on – making
Track 9 Power it even easier for you to coach BODYATTACK!
Track 10 Core
Total Time 39:46
Note: If you have time, use the Cooldown
track to take your class through some
stretches.

KEY
Alt alternate PC pre-chorus Gear
B back QC quiet chorus The GEARS column
B up build up R right 1 in your choreography
Br bridge (non-chorus) RA Running Arms 2 notes is there to help
C chorus Ref refrain (recurring phrase or number you match your vocal
C br chorus bridge of song lines) 3 and physical contrast
cts counts Rep reprise (part of the chorus repeated) with that of the
F forward Rep Xx perform the Sequence/Exercise 4 choreography.
F&B forward and backward x times
HOH hands on hips ROM range of motion
Instr instrumental Seq sequence
HEY INSTRUCTORS!
Intro introduction Tempo normal pace of the music
IF YOU WANT TO GET
L left V verse
BODYATTACK FIT,
mins minutes preview
DON’T FORGET THE
O/H over head repeat TABATA CARD AT THE
OTS on the spot BACK OF THIS BOOK!
Outro last few bars of music

The Fine Print

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.
BODYATTACK 96
BODYATTACK 96

From L-R: Kyle Hubbard, Amanda Scales (Shadow), Ben Main, Lisa Osborne, Steve Cluff

Share your energy and challenge your team! Pay attention to the track introductions and use these
as a guide when you teach this release. How many
These are the 2 key points to remember when you
blocks of work? What are we training? Think about
deliver BODYATTACK 96 in your clubs. It’s all about
the ‘must knows’ for your class to get the most out
connecting with the people in front of you.
of the track.
In the Aerobics tracks, smile and have fun with
When it gets tough, how do you motivate your
participants – bring out the BODYATTACK high energy
participants? Tell them where they are in the track,
that makes them keep coming back week after week!
how many blocks of work to go, final move… help
Then in the Sports and Strength tracks, challenge
everyone to get to the finish line as a team!
members to give their best. Use the recoveries to
celebrate and reset: in the way you use your face Finally, remember to keep the fun, enjoyment,
and body, the words you choose and how you are inclusivity and interaction. There’s a place to be
delivering them. Check out the Masterclass to see driving and intense… but not the entire workout.
great demonstrations of this.
Thank you for teaching BODYATTACK!
Lisa xx

BODYATTACK Presenters
Lisa Osborne (New Zealand) is Program Director for Steve Cluff (Australia) is a BODYATTACK and BODYPUMP
BODYATTACK and Creative Director for BODYSTEP. She is a Trainer, and a BODYBALANCE/BODYFLOW and CXWORX
former three-time world champion and seven-time Australian Instructor. He is a Personal Trainer, based in Sydney.
aerobics champion, who is based in Auckland.

Ben Main (New Zealand) is a BODYATTACK, BODYPUMP and

LES MILLS GRIT Series Trainer, based in Auckland.

Kyle Hubbard (Australia) is a Sprint Trainer, and a

BODYATTACK and RPM Instructor, and a LES MILLS GRIT
Series Coach. He is based in Melbourne.

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.
Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand,
PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.
© Les Mills International Ltd 2017
BORN TO MOVE:
NEW RESEARCH
How much exercise did you do as a child? classes. The children also answered questions
How much exercise do you do now? relating to enjoyment, the music, the teacher and
Can you see a correlation between the two? how competent they felt during the class.

Research has shown that your activity levels as a The results clearly demonstrated that BORN TO
child will predict how active you are as an adult.1 MOVE is a fantastic solution to getting children
motivated to exercise. The children in the BORN
Youth Physical Activity Guidelines recommend that TO MOVE group accumulated more moderate
children and adolescents should accumulate a to vigorous physical activity over the day as a
minimum of 60 minutes of moderate-to-vigorous whole than the children who just did their regular
physical activity every day2, and yet statistics show PE classes. And they spent less time being
that most children fall tragically short of this. A sedentary. Enjoyment levels during BORN TO
report from the US found that only 27% of MOVE were significantly higher when compared to
high-school students manage to achieve the the control group which meant that their intrinsic
minimum recommendations.3 motivation scores were higher also.

The question is, HOW do we get our kids to move The children of today’s world spend more time
more? The answer – we need them to WANT to staring at a screen and are less physically active
exercise. than previous generations. Obesity has more than
doubled in children and quadrupled in adolescents
LES MILLS BORN TO MOVE™ classes have been over the past 30 years. The obese children of
designed to engage and motivate children. They’re today become the obese adults of tomorrow, and
fun, action packed and social. The buzz of learning it’s of growing urgency that we find a solution to
new moves, fresh routines, plus the excitement of this global epidemic.
being in a group will all ensure the classes instill
a love of fitness from an early age. They include Getting children to fall in love with movement from
easy-to-follow exercises and games, set to age- a young age will ensure they build the healthy
specific music. We know it works but we needed habits of a lifetime. As we battle to draw their
some evidence. attention away from screens and get them active,
finding a solution to keep them engaged is the
A study conducted in the UK4 set out to investigate key. As this study shows, BORN TO MOVE is the
whether BORN TO MOVE delivers on its promise to perfect remedy to get our children moving!
get kids moving and change their attitude towards
being active. In a six-week study of 10 to 11 year 1. Childhood Physical Fitness Tests: Predictor of Adult Physical
olds, two schools acted as a control and continued Activity Levels? Dennison, B.A., Straus, J.H.E., Mellits, D. &
with their regular two physical education classes a Charney, E. (1988). Pediatrics 82(3):324-330.
week. The other two received two BORN TO MOVE 2. 2008 Physical Activity Guidelines for Americans, Centers for
classes a week. Disease Control and Prevention.
3. 2009 Youth Risk Behavior Surveillance System, Centers for
The researchers were particularly interested in Disease Control and Prevention.
how active the children were during the class, 4. http://bmcpublichealth.biomedcentral.com/ticles/10.1186/
and how the classes affected their motivation s12889-016-3550-7.
to exercise when compared with standard PE

BODYATTACK 96
 BODYATTACK
SPORTS CONDITIONING
Recent trends in the fitness industry have seen We used the following tests to measure speed,
people demanding workouts that are of short agility and power:
duration, high intensity in nature, and deliver
both functional strength and fitness. At • Shuttle runs to measure speed; this
Les Mills, we know that BODYATTACK has involved sprinting back and forth between
delivered this type of training for a long time: 4 cones placed 15 feet (4.5 meters)
an intense, athletic workout that is both apart
suitable for the beginner AND challenges the • Ladder drills to test agility; using a
hardcore athlete. 10-rung speed ladder, participants ran
forward through the ladder touching
We asked Dr Jinger Gottschall and her team every space with each foot
at Penn State University to run some tests to • Plyometric box jumps to measure power;
see exactly what BODYATTACK can do for our as many as they could perform in 20
fitness. seconds

We took 20 participants, aged 18 to 40, They also performed Squat, Deadlift and
and subjected them to a 6-week trial of a Pushup tests to measure strength.
45-minute version of BODYATTACK. These
people had not undertaken regular exercise in The results of this trial were impressive.
the previous 3 months. At the beginning of the The group showed a 31% increase in upper
study they had average cardiovascular fitness, body strength, 16% increase in leg strength,
high blood pressure, poor leg and upper body improved agility by 24% and power by 20%.
strength, restricted agility and limited ability to Just 3 classes per week was enough to
produce powerful movements. transform their fitness levels.

6-WEEK BODYATTACK TRIAL What’s awesome about this data is that

31% it really gives credibility to what we’ve
always known about BODYATTACK – that
24% this program can truly take your fitness and
20% physical profile to the next level, and now
% INCREASE

we have the research to prove it.

UPPER BODY STRENGTH

16%
LEG STRENGTH

AGILITY

POWER

© Les Mills International Ltd 2017

 1 WARMUP
AEROBICS, SPORTS & STRENGTH TRAINING
TRACK FOCUS
I want my participants to establish great stability and control, and understand how to execute the Jump In &
Out Plank.

BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS

0:00 Intro 2x8 Feet hip-w apart - set posture 8

0:12 8x8 Stretch up 8 4x
Squat down. Elbows on thighs 8
Jump in on the last 2 cts
0:38 Ref Suns 8x8 Run OTS. RA 32
Bounce OTS. RA 32
1:04 Br 1x8 A Step wide 8
1:08 V1 There are 4x8 B Squat. Hands on thighs 4 8x
Step in on L leg on the last 2 cts
1:21 Ref Suns 4x8 C Backward-Stepping Lunge L, R. RA 8 4x
1
1:34 Ref Suns 4x8 D Transition to floor 8
2/2 Slow Tricep Pushup 8 3x
1:47 Ref Suns 4x8 D1 Single Tricep Pushup 4 8x
2:00 Instr (Build) 4x8 E Jump In & Out Plank 4 7x
Stand up. Hands on thighs 4
RUN & BOUNCE COMBO
2:13 Instr Suns 8x8 F Run OTS. RA 16
Bounce OTS. RA 16 2x
2:39 Instr (Build) 4x8 G Run F. RA 8
Run B. RA 8 2x
2 2:52 Instr 33x8 REPEAT SEQUENCES A to G 264

BODYATTACK 96
Rise > 4:40 mins 1
BLOCK 1 BLOCK 2
LAYER 1 LAYER 2/3
Use Block 1 to set great posture, coach the basics, In Block 2 we use Layer 2 cues that increase
provide options and give your compulsory cues. intensity to warm the body further. Coach the
The feature move is the Jump In & Out Plank; difference between the uplifted feeling of the Run
teach your class how to execute this move safely versus the ‘down’ feeling in the Bounce. In Layer 3
and effectively. Shared Energy‚ we use positive motivators which
are all about making people feel good! How will
• Stretch/Squat – feet outside the hips, reach you achieve this in your class?
hands together to the ceiling knees out, long
back, we’re gonna set great posture, control • Run OTS – lift up
and stability • Bounce – bend the knees, sink down. Attack
• Run OTS – heels up, option to march on the position: light in the legs, back straight
spot • Squat – let’s warm the legs more. Sink through
• Bounce – side to side, hips square, light on the hips, push through the heels
the toes • Backward-Stepping Lunge – once the upper
• Squat – feet wide, knees out, chest up body’s locked, step longer and lower to warm
• Backward-Stepping Lunge – 1, 2, front knee your legs more
out, upper body locked and strong • Tricep Pushup – push a little harder to warm
• Tricep Pushup – slow Pushup. Hands under up your arms. Feel your core and shoulders
shoulders. Elbows in, chest to elbow height, getting warmer
abs braced • Jump In & Out Plank – getting control, ready
• Single Tricep Pushup – option: stay slow; fold for the workout
at the elbow • How are you guys doing?
• Jump In & Out Plank – jump in and out, 1, 2. • Getting ready for the workout
Brace as you jump back, arms straight – hips • You guys look sharp! We’re feeling good,
up then down getting ready to roll

CONNECTION
• The Warmup is where you set the scene for the
rest of the workout, so come into this track with
enthusiasm and positive energy. Ben connected
with his class using praise and smiles. What
will you say and do to help connect with your
participants?

BODYATTACK FLASH
JUMP IN & OUT PLANK

© Les Mills International Ltd 2017

 2 MIXED IMPACT
AEROBICS TRAINING
TRACK FOCUS OPTIONS
I want my participants to experience the warmth Run – Walk
in the legs from the Step Curl and Gallop, and feel Gallop – No impact; no arms
successful in the Side Step Mambo Combo. Side Step Mambo – No impact

BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS GEARS

0:00 Instr (Techno) 8x8 Run F. RA 8

Run B. RA 8 4x
1
0:24 V1 _ Open your heart 4x8 A Step Curl L, R. Relaxed Arms 4 8x
0:37 _ I never felt 4x8 A1 Step Curl L, R. Double Arm Bicep Curl 4 8x
0:49 C We’re fireflies _ 8x8 B Gallop L, R. Double Arm Bicep Curl 8 8x
1:14 Instr (Techno) 4x8 C Run F. RA 8
Run B. RA 8
Run OTS. RA 16
Side Step Mambo L, R x2 on
last 16 cts
1
SIDE STEP MAMBO COMBO
1:38 Instr (Techno) 12x8 C Run F. RA 8
Run B. RA 8 2
Side Step L 1
Center 2
Side Step R 1
Center 2
Side Step L 1
Center 2
Side Step R 1
Center 2
Run OTS. RA 4 3x
2:04 V2 _ Open your heart 32x8 REPEAT SEQUENCES A – 256
2 C *Combo 4x
3:43 V _ Open your heart 4x8 A Step Curl L, R. Relaxed Arms 4 8x 1
3:55 _ I never felt 4x8 D Step Knee L, R knees out 45˚. Relaxed
Arms 4 8x
3 4:08 We’re fireflies _ 4x8 D1 Step Knee L, R knees out 45˚. Pull
Arms Into side (Circular action) 4 8x 2
4:20 Instr (Build) 4x8 D Step Knee L, R. Double Arm Pull Down
2
4 8x
4:32 Instr (Techno) 8x8 C Run & Side Step Mambo Combo 32 2x

BODYATTACK 96
Fireflies > 5:00 mins 2
BLOCK 1 BLOCK 3
LAYER 1 LAYER 1/3
Layer 1 gets everyone moving together by cueing This block introduces the Step Knee for the first
direction and how to execute the moves. Provide time, so use Layer 1 cues to get everyone moving,
options to reduce the complexity and the intensity and then build your movements with the music. In
so everyone feels successful. Focus on coaching Layer 3 Shared Energy, we celebrate everybody’s
the rhythm and direction of the Side Step Mambo effort! Lisa showed her enjoyment of the workout
Combo. to create intrinsic motivation where we focus on
how good BODYATTACK makes us feel! How will
• Run F&B – run forward, run back. Track 2 – you share the enjoyment with your participants?
let’s pick it up, heels lift up, energy lifts up,
heart rate rises • Step Knee – relax, easy, we’re about to rise
• Step Curl – easy, relax, breathe. Back straight, in intensity
abs braced, hips square to front, knees out. • Step Knee with arms – strong pull, brace your
Option arms in or out abs, use your obliques to turn with the arms
• Gallop – 2 over, 1, 2. Lift your heel to change • Step Knee with Double Arm Pull Down – big
direction. Option to take your arms away and reach, big pull straight down through the middle
just focus on the legs. Bend your knees, sink • Run & Side Step Mambo combo – make your
your hips back moves sharp!
• Side Step Mambo Combo – stay where you • Are you feeling warm? You are ready for more!
are – watch my feet. It’s a Side Step Run, right,
left, hold. Run forward – stop – run back. Side
Step Run, right, left, right, left, hold, do it again!
Option to keep it low and take out the impact. PERFORMANCE
Drop out, push your knee out, sink into the legs
• Play with the lyrics and listen to the music
carefully so you can identify where it drops and
BLOCK 2 where it lifts – and mirror this in your vocals
and your movements.
LAYER 2
Use the first few reps of the Step Curl to recover
and connect with your class, then in Layer 2 we
drive intensity. Lisa achieved this by coaching the
class to drop into their legs and drive out of the
floor, and she introduced the idea of sports training
into the Side Step Combo to encourage bigger
range of motion.

• Step Curl – relax, ‘chill ’

• Step Curl with arms – start to drop deeper
into your legs to get more out of the workout
• Gallop – down and up. Bend your knees, push
through the heels, drive up out of the floor
• Side Step Mambo Combo – shift your weight
across. Brace your core tightly for control. A
little agility and stability. Imagine you’re training
for the game. Shift your weight, get ready to
move out of the way when you need to

© Les Mills International Ltd 2017

 3 AEROBIC
AEROBICS TRAINING
TRACK FOCUS OPTIONS
I want my participants to experience the high Run – Walk or Jog
energy of the music and moves, and the shared Single Knee – No hop or no arms
enjoyment. Jumping Jack – Side Tap or Side Flick

BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS GEARS

0:00 Instr (Beat) 4x8 Run OTS. RA 32
2
0:11 Rep Fire 8x8 Shuffle L, R. RA 64
0:35 V1 I know that 4x8 A Single Knee L, R. Single Arm Punch F x4 4 8x 1
0:47 Walking on 4x8 A1 Single Knee L, R. Single Arm Punch Up x4 4 8x 2
0:59 PC Running 4x8 B Shuffle L, R. RA 2 16x
RUN F & JACK COMBO
1:11 C Just like fire 8x8 C Run F. Double Arm Reach Up x4 8
1 Jumping Jack OTS. Double Arm Side
Raise x4 8
Run B. Double Arm Reach Up x4 8
Jumping Jack OTS. Double Arm Side
Raise x4 8 2x 3
1:34 Instr Just like fire 4x8 D Jumping Jack. Double Arm Reach Up 2 16x
1:46 Ref Running 4x8 E Double Jump F x2 4
Jumping Jack x2. Double Arm Reach
Up x2 4 4x
2 1:58 V2 People 28x8 REPEAT SEQUENCES A to E
3:21 V3 4x8 A Single Knee L, R. Single Arm Punch
F x4 8 4x
3:33 _ What’s 4x8 Single Knee L, R. Single Arm Punch
a girl F x4 4 8x 2
3:44 QC Just like fire 4x8 E Shuffle L, R. RA 2 16x
3:56 Rep Just like fire 4x8 E Double Jump F x2 4
Jumping Jack. Double Arm Reach Up x2 4 4x
3 RUN F & JUMPING JACK B CROSS
PATTERN
4:08 C Just like fire 16x8 E1 Run F. Double Reach Up x4 8
Jumping Jack B x4 – Turn 45˚ L on Last 8 8
Repeat to L side 16 3
Repeat to B 16
Repeat to R side 16 2x
4:55 Ref Running 4x8 D Jumping Jack. Double Arm Reach Up 2 16x

BODYATTACK 96
Just Like Fire > 5:11 mins 3
BLOCK 1 BLOCK 3
LAYER 1/3 LAYER 1/3
Layer 1 is all about coaching rhythm, direction, The Run F & Jumping Jack Combo requires Layer
how to do the moves and offering options. Use 1 cues of direction, then we use Layer 3 positive
simple cues to get everyone moving well together. motivators: praise and encouragement, making
Clearly cue direction in the Run F & Jack Combo everyone feel good about their efforts.
telling the class where to move and how many
reps there are. • Run F & Jumping Jack Combo – run forward,
4 Jumping Jacks back, reach run, turn right,
• Track 3 – let’s lift the energy, have some fun 4 Jumping Jacks back
and create a great feeling • You guys look so good!
• Shuffle – hips square to front, light on the toes. • Flying free, be free!
Stay here, move a little bigger • The energy’s up. You guys look great!
• Single Knee – 1, 2, right, left. Opposite arm,
opposite leg. Option to stay low
• Single Knee with Single Arm Punch Up –
punch straight up, pull straight down. Option to
lose the arms
• Run F & Jack Combo – run forward, 4
Jumping Jacks, run back, Jumping Jack.
Option to keep it low and tap down
• Jumping Jack – knees out, heels down
• Double Jump & Jack Combo – option to walk
the feet and tap wide

BLOCK 2
LAYER 2/3
Use the Single Knee to relax, connect with your
class and focus on posture, then in Layer 2 we
increase the heart rate and get everyone to work
harder by making the moves bigger and stronger.
Reinforce direction and how many reps there are in
the Run F & Jack Combo, then coach participants
to drive the intensity.

In Layer 3 Shared Energy, we enjoy the workout

together! Check out the Masterclass to see how
Lisa and the boys brought out their lighter side with
moves like the Running Man and hooking into the
lyrics, “Just like magic… we’ll be flying free…”

• Single Knee – let’s lift the energy, start to light

your fire!
• Single Knee with Single Arm Punch Up –
punch straight and strong
• Run F & Jack Combo – run forward, 4
Jumping Jacks. Lift your arms, lift your feet and
bend your knees in the Jack
• Jumping Jack – rise, rise, rise! Fire in your
arms, fire in your heart, fire in your legs
• Double Jump & Jack Combo – 2 forward,
2 out. Bend down, spring back

© Les Mills International Ltd 2017

 4 PLYOMETRIC
SPORTS TRAINING
TRACK FOCUS OPTIONS
I want my participants to experience the team- Run – March or Jog
training feel of this track. Plyometric Lunge – Step Knee or Alternating Lunge
3-Step Run – 2 Side Steps or no impact

BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS GEARS

0:00 Ref _ Hey boys hey 4x8 A Run OTS. RA 32 1

0:12 C I’m bad to the 4x8 B Skater L, R. RA 4 8x
2
0:24 C Bad to the bone 4x8 C Power 3-Step Run L, R. RA 8 4x
0:35 Instr (Techno) 4x8 B Skater L, R. RA 4 8x
0:47 Instr _ Brooklyn 4x8 C Power 3-Step Run L, R. RA 8 4x 3
0:59 Instr (Fast beat) 4x8 B1 Skater L, R Reach toward floor 4 8x
1 1:10 Yeah 4x8 D Move to floor split room –
Set up group A and B
32

STEP JUMP x2 & RUN B COMBO

1:22 Instr (Techno) 8x8 E Group A: 2x Step Jump F/ Group
B: Run B 8 1
Group B: 2x Step Jump F/ Group
A: Run B 8 4x
1:45 C I’m bad to the 16x8 E Step Jump x2 & Run B Combo 16 8x
3
2:31 Instr (Fast beat) 4x8 F Single Plyometric Lunge L, R. RA 4 8x
2:42 Intro _ Hey boys hey 4x8 A Run B to face stage then front 32 1
2:54 C I’m bad to the 4x8 B Skater L, R. RA 4 8x
2
3:06 C Bad to the bone 4x8 C Power 3-Step Run L, R. RA 8 4x
3:17 Instr (Techno) 4x8 B Skater L, R. RA 4 8x
3:29 Instr _ Brooklyn 4x8 C Power 3-Step Run L, R. RA 8 4x 3
3:40 Instr (Fast beat) 4x8 B1 Skater L, R Reach Toward Floor 4 8x
3:52 Yeah 4x8 D Move to floor split room – 32
Set up group A and B
2 4:03 Instr (Techno) 8x8 E Step Jump x2 & Run B Combo 8 4x
Step Tuck Jump x2 & Run B 8 1
Combo on last 8 cts
STEP TUCK JUMP x2 & RUN B
4:26 C I’m bad to 16x8 E1 COMBO
Group A: 2x Step Tuck Jump F/ 3
Group B: Run B 16 8x
Group B: 2x Step Tuck Jump F/
Group A: Run B 16 8x
5:12 4x8 F Single Plyometric Lunge L, R 4 8x 4

BODYATTACK 96
B.A.D > 5:48 mins 4
BLOCK 1 BLOCK 2
LAYER 1/2 LAYER 1/2/3
In Layer 1 we explain the track objective and Use the transition to praise your class and reset
how many blocks of work there are. Coach the them for the next big block of work. Then it’s
basics of the moves – cueing direction and body straight into Layer 2, driving your participants to
position – and provide lots of options so everyone maximize the intensity in the Skater and Power
knows what level they can work at. Once everyone Run. On the floor, quickly set up the new move,
is moving well, drive intensity with Layer 2 cues to Step, Tuck Jump, with Layer 1 cues, and then
increase range of motion. intensify this with Layer 2 cues focusing on
achieving height in this move.
In the work on the floor, split the room quickly and
clearly direct both groups with Layer 1 direction: In the Layer 3 Challenge, we motivate everyone
Now you go – now you go. Once everyone has got to hang on to the end. Challenging cues such
the pattern, drive your class in Layer 2 to jump as “I know you’ve got more” push some people
higher and sink lower in the legs. to work harder, whereas others are inspired by
positive motivators like “great training everybody,
• Run OTS – we have 5 minutes to your first keep going!” Steve used the theme of “working
cardio peak. 4 blocks of work to drive your together” to bring his team to the finish line, and
intensity high used references to time, letting them know when it
• Skater – left, right. Bend your knee as you was the last round of work and when they were in
land. Option to take away the impact but stay the final move.
low in the legs
• Power 3-Step Run – 1, 2, 3. Hips square. Use your vocals to drive the intensity and your own
Remember – you can remove the impact any physicality to show them what working hard looks
time like! Set the expectation for athleticism by the way
• Skater – knee out, hips back, eyes forward YOU move in the exercises.
• Power 3-Step Run – press your heel down
into the floor • Skater – keep the knee out. This set we’re
• Skater with reach – reach towards the floor, gonna go wider
keep your back straight, drop your hips lower, • Power 3-Step Run – drop drop catch. Push –
sink down drop. Sink – drive out of the legs
• Split the room. Run on the spot • Skater – push wider
• Step Jump Combo – 1, 2, step jump, 8 Runs • Power 3-Step Run – go for width. Push –
back. Stay there – now you guys go. Ready to accelerate wide
go bigger? Step, squat, jump. Feet apart when • Skater – hips low, hands low, stay low!
you squat. Bend your knees and sit back to • Split the room quickly. Final block means big
take off and to land. 1, 2, jump. Step, down, up. effort
Spring up like a pogo stick! • Step Jump Combo 2 – steps again
• Plyometric Lunge – long step back, front • Step Tuck Jump & Run Combo – 1 move
knee out, chest up. If you need it – low-impact with power: step, tuck, step tuck. When your
Backward-Stepping Lunge tuck, brace you abs and lift your knees. We’re
training power, so drive your knees higher!
Push away from the floor
• Single Plyometric Lunge – 10 seconds!
We are more powerful together! Work hard
together, stay together, finish together!

INTENSITY
• Come into this track with big energy and the
intention to get everyone working hard from
the start. Cut the ‘fluff’ and use clear, concise
language. Bullet-point-type cues are the best
way to deliver your coaching; there’s no time
for using long sentences in this track.

© Les Mills International Ltd 2017

 5 ATHLETIC STRENGTH
COMBINATION OF UPPER & LOWER BODY STRENGTH TRAINING
TRACK FOCUS OPTIONS
I want my participants to build strength for control All Pushups – On knees, toes or rest!
and stability.

BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS

0:00 Instr 4x8 Set up for Tricep Pushup 32

0:14 Ref Tune in 4x8 A 2/2 Tricep Pushup 8 4x
0:29 Instr (Beat) 4x8 B Single Tricep Pushup 4 8x
0:44 Br 2x8 C Sit back release 16
0:52 Ref Tune in 4x8 A 2/2 Tricep Pushup 8 4x
1:07 Instr (Beat) 4x8 B Single Tricep Pushup 4 8x
1:22 Ref _ Woah 4x8 D Bottom Half Tricep Pushup 2 16x
1 1:37 Instr (B up) 4x8 E Set up Plank – Hands wide 8
Double Jump In Plank & Hold Combo 8
Double Jump In Plank 4
Hold 4
DOUBLE JUMP IN PLANK & PUSHUP
COMBO
1:52 Br (Quiet) 1x8 E1 Jump In Plank 4
Pushup 4
1:56 Instr (Techno) 8x8 E1 Double Jump In Plank & Pushup Combo 8 8x
2:26 Instr (Beat) 4x8 F Fast Single Chest Pushup 2 16x
2:41 Instr (B up) 4x8 Transition to standing 32
2:56 Ref Tune in 4x8 G Single-Leg Squat L. Arms out for balance 4 8x
3:11 Instr (Beat) 4x8 H Bottom Half Pulse Lunge L. Arms by sides 8
Bottom Half Pulse Lunge L. R arm up 8
Bottom Half Pulse Lunge L. L arm up 8
Bottom Half Pulse Lunge L. R arm up 8
3:26 Instr (B up) 2x8 Change sides 16
2
3:33 Ref Tune in 4x8 G Single-Leg Squat R. Arms out for balance 4 8x
3:48 Instr (Beat) 4x8 H Bottom Half Pulse Lunge R. Arms by sides 2 16x
Bottom Half Pulse Lunge R. L arm up
Bottom Half Pulse Lunge R. R arm up
Bottom Half Pulse Lunge R. L arm up
4:03 Ref _ Woah 4x8 G1 Fast Single-Legged Squat R. L arm F 2 8x
Fast Single-Legged Squat L. R arm F 2 8x
30-MINUTE EXPRESS VERSION FINISHES HERE
4:18 Instr (B up) 4x8 I Transition to floor 8
Plank 8
Double Jump In Plank & Hold Combo 8 2x
3 4:33 Br (Quiet) 1x8 E Double Jump In Plank & Pushup Combo 8
4:37 Instr (Techno) 8x8 E1 Double Jump In Plank & Pushup Combo 8 8x
5:07 Instr (Techno) 4x8 F Fast Single Chest Pushup 2 16x

BODYATTACK 96
Tic Tic Tic > 5:30 mins 5
BLOCK 1 BLOCK 2
LAYER 1/2 LAYER 1/2/3
Coach Layer 1 cues explaining hand placement, This block introduces the work for the legs, so
range of motion, timing and options. Think one deliver your Layer 1 cues focusing on correct
cue at a time, allowing space for each cue to setup for the Single-Leg Squats and Lunges,
land so participants understand the execution of and keeping the abs braced for core stability. Be
the exercises. Your class can opt to stay with the sure to watch the video to see the armlines for
slower tempo in the Pushups, or pick up the pace the Bottom Half Pulse Lunge. Once everyone is
with Singles. Then in Layer 2 we improve execution moving well, bring their attention to where the work
and drive intensity, coaching your participants how should be felt with Layer 2 Improve Execution. In
to get more out of the moves. Layer 3 Challenge, try exploring the different types
of motivators like extrinsic motivational cues –
Set up the Jump In & Out Plank efficiently with focusing on external recognition of improvements:
Layer 1 cues, coaching the rhythm and showing toned legs and a better-looking butt!
the option. Coach stability through the core in this
move; the focus is to keep locked strongly through • Upper body rests; let’s focus on leg and core
the mid-section. Make sure you practise this new stability
move outside of class so you can role-model it well • Balance on your right foot, knee out, hips
and understand where the work should be felt. square, abs braced
• Single-Leg Squat L – down, up. Bend your
• 2/2 Tricep Pushup – hands under shoulders, knee and push your hips back. Brace your abs
slow Tricep Pushup. Down, up. Elbows in, abs to balance
braced, chest to elbow height
• Single Tricep Pushup – stay with the slower
pace, or move faster. Option to fold at the
elbow, keeping your body weight forward
• 2/2 Tricep Pushup – squeeze the shoulder • Bottom Half Pulse Lunge – long step back.
blades together and push into the floor to work Front knee out, chest up. Left arm straight up,
the back of the arms quickly change arms. Keep your ribs still as you
• Single Tricep Pushup – push out of the floor, change and your shoulders down
drive your hands into the floor, back of the arms • Single-Leg Squat R – balance – squat.
are starting to work Push through your heel, and use your quads
• Bottom Half Tricep Pushup – keep it small and glutes to push up. Using glutes for knee
and tight to build the tension. 8 more, hang on, stability, and core for body stability
push into the floor • Bottom Half Pulse Lunge – push down.
• Double Jump In Plank – hands wide. 2 Jumps Right arm straight up. Brace your abs tightly
in – jump, jump, hold – brace abs for stability
• Double Jump In Plank & Pushup Combo – • Fast Single-Legged Squat L, R – keep
add on the Pushup. 2 Jumps, 1, 2, back, hold, working the leg and butt. Last set for the legs
Pushup. Abs braced as you jump back. Option coming, change sides
to walk the feet and hold the Plank. Whatever
level you’re working at, stay strong
• Fast Single Chest Pushup – keep the range,
push into the floor

BLOCK 3
LAYER 3
Tell your class it’s the final block, and it’s short! Remind them of the pattern in the Plank combo, and then in
Layer 3 we challenge everybody to work their hardest to finish. Keeping your language positive and inclusive is
a great way to motivate people when the going gets tough.

• Let’s finish – short block for the upper body

• Plank – Jump in and out – hands wide, 2 Jumps in. Jump, jump hold
• Double Jump In Plank & Pushup Combo – take the challenge on your toes! It’s a short set
• We can do this together. Let’s build strength together
• Chest Pushup – keep going, we’re in it together!
© Les Mills International Ltd 2017
 6 RUNNING
AEROBICS, SPORTS & STRENGTH TRAINING
TRACK FOCUS OPTION
I want my participants to experience the core stability Run – Walk
and control in the Run & Lunge Freeze Combo.

BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS GEARS

0:00 Instr (Quiet) 4x8 A Circle Run – clockwise 32

0:11 Ref Tell me why 4x8 A Circle Run 32
0:23 Ref Tell me why 2x8 Circle Run 16
RUN & LUNGE FREEZE COMBO
10x8 B Run F. RA 8 1
Stop and Lunge Freeze 8 5x
1
0:29 Beat 10x8 Run & Lunge Freeze Combo (Alternating
legs) 5x
TRIPLE JUMP SQUAT & RUN COMBO
0:58 Instr (Synth) 8x8 C Triple Squat. Hands on thighs 6 2
Jump feet together – Squat low 2
Jog OTS. RA 8 4x
1:22 Instr (Quiet) 4x8 A Circle Run – anticlockwise 32 1
1:33 Ref Tell me why 12x8 B Run & Lunge Freeze Combo 16 6x
2:09 Ref Tell me why 4x8 A Circle Run – anticlockwise 32
2 2:20 Instr (Synth) 8x8 C Triple Squat Jump & Run Combo 16 4x
2
Burpee last 16 cts
2:44 Instr Tell me why 8x8 C1 Burpee 6
Jump Feet Together – Squat low 2
Jog OTS 8 4x
3:08 Instr (Quiet) 4x8 A Circle Run – clockwise 32 1
3:19 Ref Tell me why 12x8 B Run & Lunge Freeze Combo 16 6x
3:55 Ref Tell me why 4x8 A Circle Run – clockwise 16
A1 High Knee Run F 16
4:07 Instr (Synth) 2x8 C1 Triple Squat or Burpee 6
Jump feet together – Squat low 2
3 Jog OTS. RA 8 4x 2
Run F & Run B on last 8 cts
4:30 Instr Tell me why 14x8 C2 Burpee or Triple Squat 6
Jump feet together – Squat low 2
Run F. RA 4
Run B. RA 4 4x
Last 4 cts stay in the center

BODYATTACK 96
Tell Me Why 2K15 > 4:57 mins 6
BLOCK 1 BLOCK 3
LAYER 1 LAYER 3/1
Coach Layer 1 timing cues in the Run & Lunge The third block is about maintaining control in the
Freeze Combo and set up good muscle alignment Run & Lunge Freeze Combo, and then allowing
in the Lunge. In the Triple Jump Squat & Run everyone to enjoy the freedom of the Circle Run.
Combo, coach the placement of the feet and the Clearly coach Layer 1 direction when we add the
rhythm of the movement to get everyone moving Run F&B into the combo, then in Layer 3 Shared
together. Energy just show your enjoyment of working with
your team. Lisa used people’s names and her
• We have movement, core stability and control “energy high five” to keep everyone feeling good.
• Circle Run – relax. Keep running – watch this
• Run & Lunge Freeze Combo – 1, 2, 3, 4, 5, • Run & Lunge Freeze Combo – here comes
6, 7, 8, stop in a Lunge. 8 Runs, then step and the freeze game again! Keep abs braced,
stop in a small Half Lunge. When you lunge, shoulders back, don’t drop them forward.
brace abs, back straight and rear heel up Control is in the hips and butt
• Triple Squat or Burpee Combo – feet wide, • Circle Run – 15 seconds, free run, don’t stop!
feet together. 3 out, 1 in. Knees out, chest up. • Triple Squat or Burpee Run F&B Combo –
3 wide Squats and then jump into 1 narrow 1, 2, 3, 4 run forward – push back. When you
Squat. Stay down in the low Squat, eyes run forward, stop and brace your abs, then get
forward out of the way. Team in, team out!
• Who would think you would smile so much in
a workout?
BLOCK 2
LAYER 2/1
In Layer 2 we improve execution by focusing
on core stability and control in the Run Lunge &
Freeze Combo. Drive intensity in the Triple Squat,
encouraging everyone to drop deeper into their
Squats to feel the work in the legs. We introduce
the Burpee in this set, so coach Layer 1 body
position and stability cues for good execution.

• Run & Lunge Freeze Combo – back to core

stability and control. 8 Runs, stop and hold.
Heels up when you run. Control then add depth
in the Lunge by dropping the rear knee deeper
• Triple Squat or Burpee combo – work the
quads then sit back and work the glutes. Watch
your option – add the Burpee. Out, in, out, in,
run. Brace as you jump back in Plank, and
Squat with feet wide and chest up

© Les Mills International Ltd 2017

 6 RUNNING SMALL-ROOM OPTIONS
AEROBICS, SPORTS & STRENGTH TRAINING
BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS GEARS

0:00 Instr (Quiet) 4x8 A High Knee Run. RA 32

0:11 Ref Tell me why 4x8 A High Knee Run. RA 32
Run & Lunge Freeze Combo 16
0:23 Ref Tell me why 12x8 Circle Run 16
RUN & LUNGE FREEZE COMBO 1
10x8 B Run F. RA 8
1 Stop and Lunge Freeze 8 5x
0:29 Beat 10x8 Run & Lunge Freeze Combo (Alternating
legs) 5x
TRIPLE SQUAT JUMP & RUN COMBO
0:58 Instr (Synth) 8x8 C Triple Squat 6 2
Jump feet together – Squat low 2
Jog OTS 8 4x
1:22 Instr (Quiet) 4x8 A High Knee Run. RA 32 1
1:33 Ref Tell me why 12x8 B Run & Lunge Freeze Combo 16 6x
2:09 Ref Tell me why 4x8 A High Knee Run. RA 32
2 2:20 Instr (Synth) 8x8 C Triple Squat Jump & Run Combo 16 4x 2
2:44 Instr Tell me why 8x8 C1 Burpee 6
Jump feet together – Squat low 2
Jog OTS. RA 8 4x
3:08 Instr (Quiet) 4x8 A High Knee Run. RA 32 1
3:19 Ref Tell me why 12x8 B Run & Lunge Freeze Combo 16 6x
3:55 Ref Tell me why 4x8 A High Knee Run. RA 32
4:07 Instr (Synth) 8x8 C1 Triple Squat or burpee 6
3 Jump feet together – Squat low 2
2
Jog OTS 8 4x
4:30 Instr Tell me why 8x8 C 2
Burpee or Triple Squat 6
Jump feet together – Squat low 2
Run F. RA 4
Run B. RA 4 4x

BODYATTACK 96
 7 AGILITY
SPORTS TRAINING
TRACK FOCUS OPTIONS
I want my participants to experience training F&B Speed Straddle – No impact
agility and speed, using the imagery of a ladder Jump F&B – Squats
to achieve this. Ski Jump – Step Touch or Alt Side Squat

BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS GEARS

0:00 Instr (Beat) 4x8 Split room – Bounce OTS 32

0:11 Instr (Beat) 4x8 Bounce OTS. Relaxed Arms 32
0:23 Ref Hey we 8x8 A 4x Jumping Jack – Hold last Jack Out 8 4x 1
Step in 8
Fast Speed Run
4x Jumping Jack F on the last 16 cts
0:46 Instr (Synth) 8x8 B 4x Jumping Jack, Move F – Hold Last Jack out 8 2
Fast Speed Run B – Feet Wide 8 4x
1:10 Instr Hey 4x8 C F&B Speed Straddle, Face middle – Quarter
1 Turn on last 2 cts 8
F&B Speed Straddle, Face front – Quarter Turn
on last 2 cts 8 3
F&B Speed Straddle, Face out – Quarter Turn
on last 2 cts 8
F&B Speed Straddle, Face B – Quarter Turn
on last 2 cts 8
1:22 Instr Hey 4x8 D Jump F&B, Double Punch F 2 8x 2
E Slow Double Jump F&B 4 4x 3
1:33 Ref Hey hey hey 4x8 Change sides 32
1:45 Ref Hey we 8x8 A1 4x Jumping Jack – Hold last Jack out and
Reach both arms towards floor 8
Step in 8 4x 1
4x Jacks Move F – Hold Last Jack Out
Reach toward floor
2:09 Instr (Synth) 8x8 B1 4x Jumping Jacks Move F – Hold Last
Jack out Reach towards floor 8 2
Fast Speed Run B – Feet wide 8 4x
2:32 Instr Hey 4x8 C F&B Speed Straddle, Face middle -
2 Quarter Turn on last 2 cts
F&B Speed Straddle, Face front - Quarter Turn
8

on last 2 cts 8
3
F&B Speed Straddle, Face out - Quarter Turn
on last 2 cts 8
F&B Speed Straddle, Face B - Quarter Turn
on Last 2 cts 8
2:44 Instr Hey 4x8 D Jump F&B. Double Punch F 2 8x 2
E Slow Jump F&B 4 4x 3
2:56 Ref Hey hey hey 4x8 Change sides 32
3:08 Ref Hey we 24x8 REPEAT SEQUENCES A1 to E 192
3 4:18 Ref Hey hey hey 4x8 F Ski Jump side to side 2 8x 3
Double Ski Jump with Power Tuck 4 4x

BODYATTACK 96
We Wanna Party > 4:37 mins 7
BLOCK 1 BLOCK 3
LAYER 1 LAYER 3
In Layer 1 explain the training objectives and Layer 3 is all about motivating everyone to the
introduce the imagery of the ladder. Cue the finish! Using references to time and telling your
number of Jacks in the Jumping Jack & Hold class about the benefits of training speed and
combo to get everyone moving together, then set power can inspire participants to work harder. Set
up the position of the body. Clearly coach direction the expectation for speed by showing them what
in the new move Speed Straddle – you will need to moving fast looks like!
tell people to move forward and back.
• Ladder Jack Combo – we’re training power
There’s lots of fast changes in this track; and speed! Train like a psycho and get crazy fit!
previewing all the relevant moves will help • Ladder Runs F&B 4 Sides – 45 seconds
everyone to stay with you and feel successful. to the finish! stay light – accelerate, then
overtake!
• Bounce OTS – relax your upper body, brace • Double Jump F&B Slow – final surge of
your core. Imagine there is a ladder in front power
of you. We’re gonna use it to train speed and • Ski Jump – brace the core, jump over the line,
agility train for the game!
• Jumping Jack & Hold combo – step behind
your ladder, 4 Jacks. 1, 2, 3, stop. Knees out,
chest up PERFORMANCE
• Ladder Jack Combo – watch this: out in out • Make sure you find moments to congratulate
in out in, stop – fast feet back. Keep your feet people and have some play time in this track;
wide as you move back. Hips back, on your don’t just drill them hard for the entire 5
toes. Chest slightly forward, keep it lifted.
• Speed Straddle Run Square – OTS new move
minutes. Moments of lightness create contrast
in your teaching and act as a refresher before
– Straddle Run. Forward and back. Quarter you ask them to work hard again.
turn. Light on your toes. Brace the core
• Slow Double Jump F&B – light on the toes,
bend your knees as you land

BLOCK 2
LAYER 1/2
Congratulate everyone in the transition, and
reinforce Layer 1 cues and number of reps
and timing. Then layer 2 is all about driving the
intensity. Coach your members to drop deeper into
their Squat and pick up the speed in the fast feet
movements.
• Jumping Jack & Hold combo – step behind
your ladder. 4 Jacks, 1, 2, 3, squat. On number
4 you squat. Reach down as you squat
• Ladder Jack Combo – fast feet outside your
ladder. Bend your knees and drop into the
squat. Hips down, chest up, lift your eyes
• Speed Straddle Run – faster feet! Keep your
pace, step over the line
• Jump F&B – push back quickly, ricochet back
• Slow Jump F&B – power down, push back
with force

© Les Mills International Ltd 2017

 8 INTERVAL
AEROBICS TRAINING
TRACK FOCUS OPTIONS
I want my participants to celebrate the feeling of Run – March or Jog
the music and the movements. Side Flick – Side Tap
Kicks – Tap or Low Kick

BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS GEARS

0:00 V1 We just want 8x8 Run OTS. RA 64

1
0:24 We are young 4x8 A Side Flick L, R. Double Arm Side Raise 4 8x
0:36 Can you feel 4x8 B Double Side Flick L, R. Double Arm Side
Raise 8 4x
RUN F TO F&B & SIDE FLICK COMBO
0:48 C Hearts 8x8 C Run F 8 2
Run B 8
Low Kick L, R x4 16 2x
Single Arm Punch F
1 Run F&B with 180˚ Turn 2x
RUN F&B WITH 180˚ TURN & SINGLE
KICK COMBO
1:12 Instr (Synth) 8x8 D Run F, Double Reach Up x4 Turn 180˚ face
B on Last 2 cts 8 2x
Run F – RA, Turn 180˚ face F on last 2 cts 8 3
Single Kick L, R. Single Arm Punch F x4 16 2x
1:35 Instr (Synth) 2x8 E Single Kick L, R. Single Arm Punch F x4 4 4x
2x8 F Single Knee Pull Down L, R. Double Arm
Pull Down 4 4x
2 1:47 V2 We are young 32x8 REPEAT SEQUENCES A to F 256

3 3:10 V3 We just want 32x8 REPEAT SEQUENCES A to F 256

BODYATTACK 96
Summer In Our Hearts > 4:37 mins 8
BLOCK 1 BLOCK 3
LAYER 1 LAYER 3
Set up Layer 1 with the basics: which leg is Layer 3 is about hooking into the musical feel
moving, how many reps, direction in which to and giving everyone permission to just enjoy the
move, and compulsory cues. In the Run & Kick experience. You create the atmosphere in the room
Combo, you need to turn early to ensure you are through the language you choose, and how you
facing the front for the Single Kick, so practise the express emotions with your face and body. Steve
timing on this and make sure you cue your class to used lots of praise, the word “love”, and when you
turn early so everyone faces the front together. watch the Masterclass you’ll see the Presenting
team smiling and showing how much they enjoy
• Let’s enjoy this together. We’re gonna have the workout. How will you express your love of
some fun with each other, with the moves and BODYATTACK when you teach this track?
with the music
• Side Flick – left, right. Upper body still: abs • Together we are one! Can you feel the
braced, hips square to front. If you’re not BODYATTACK love?
jumping today, tap low • In our hearts. This is what we do – it’s in
• Double Side Flick – 1, 2, 2 on the right, 2 everything we say, everything we do, how we
on the left move! BODYATTACK love!
• Run & Low Kick Combo – run forward, 8, 7, • Here’s where you just let loose and feel
6… Run straight back. Low kick • You guys look amazing! There is no better
• Run & High Kick Combo – reach and run! feeling than this, right here, right now!
Turn right, run back. Turn to the front and kick.
Run – or you can march – this still works and it
feels good! Kick or low tap
• Single Kick – big kick – go! Keep your back
straight and hips square to front
• Single Knee Pull Down – chest up, reach
high, pull to hip height

BLOCK 2
LAYER 2/3
In Layer 2 tell your class how to get more out of
the moves to maximize the workout. In Layer 3
Shared Energy, find moments to just ‘be’ in the
moment and connect with your class.

• Let’s not think about tomorrow. The best times

happen when you’re 100 per cent present, so
let’s enjoy this moment
• Double Side Flick – extend longer through
your arms, longer through your toes.
• Run and Low Kick Combo – run easy, low
kick. Grab your breath
• Run and High Kick Combo – pick up your
feet, big reach up, strong kicks
• Single Knee Pull Down – extend through your
triceps and use your lats to pull down

© Les Mills International Ltd 2017

 9 POWER
AEROBICS & SPORTS TRAINING
TRACK FOCUS OPTIONS
I want my participants to improve their cardiovascular Tuck Jump, Heel Raise – No impact
fitness through intense bursts of power and speed Snowboard – No impact
training. Air Jack, Side Tap or Jumping Jack

BLOCK MUSIC SEQUENCE/EXERCISE CTS REPS GEARS

0:00 Instr (Techno) 8x8 A Run OTS. RA 64 1

0:23 Instr (B up) 4x8 B Side Bounce L 4
Run OTS or Shuffle OTS 4
Jumping Jack x4. Bent Arm Side Raise 8
Side Bounce R, Shuffle OTS 4 2
Run OTS 4
Jumping Jack x4. Bent Arm Side Raise 8
Tuck Jump on last 2 cts
0:34 Instr (Synth) 12x8 C SIDE BOUNCE & JUMPING JACK
COMBO
Run OTS, Shuffle OTS 4
Jumping Jack x3. Bent Arm Side Raise 6
Tuck Jump x1 2 3
Side Bounce R, Shuffle OTS 4
Run OTS 4
1 Jumping Jack x3. Bent Arm Side Raise 6
Tuck Jump x1 2 3x
1:09 Br (Beat) 2x8 A Jog OTS 16
1
1:15 Instr (Synth) 4x8 D Double Shuffle L, R. RA 4 8x
1:27 Instr Hands 4x8 D Double Shuffle Turn L, R. RA
1
4 8x 2
1:38 If you don’t 4x8 E Snowboard L, R 4 8x
1:50 Go _ 4x8 F Jumping Jack. Cross arms over head 2 16x
2:02 Instr (Synth) 8x8 G High Knee Run F. RA 16 3
High Knee Speed Run OTS 16
High Knee Run OTS. RA 16
High Knee Speed Run OTS 16
2:25 Instr (B up) 4x8 F Jumping Jack. Cross arms over head 2 8x 3/4
H Air Jack x8. Cross arms over head 2 8x
2 2:36 Instr (Techno) 54x8 REPEAT SEQUENCES A to H 432

BODYATTACK 96
Ready For Action > 5:20 mins 9
BLOCK 1 BLOCK 2
LAYER 1/2/3 LAYER 1/2/3
In Layer 1 explain that there are 4 rounds of work, Block 2 mirrors Block 1. Remind everyone of the
and each round starts low before building to a direction and moves in Layer 1, then quickly drive
peak of intensity. The Side Bounce & Jumping Jack the intensity in Layer 2 using short, sharp cues. In
Combo is fast; just say the name of the move, how Layer 3 Challenge, using urgency in your voice and
many reps there are, and your compulsory cues – movements will bring everyone to the finish line.
there’s no space for any extras! Layer 2 drives the
intensity, then in Layer 3 Challenge we motivate • Just recover, ‘chill out ’and breathe – you’re
everyone to work hard to the end of the block. doing great
• Let’s all reset together, build and move again
• 4 rounds of work. Each block of work starts low • Side Bounce & Jumping Jack Combo – Side
then builds to a max effort Bounce, Shuffle, Jack
• We’re gonna work power and speed to get us • Side Bounce Jumping Jack & Tuck Jump
fitter to attack life harder Combo – drop in the Jack, lift in the Tuck. Drop
• Side Bounce & Jumping Jack Combo – Side – explode! 2 more… last one!
Bounce, Shuffle, Jack • Double Shuffle – relax, recover, this is our
• Side Bounce, Jumping Jack & Tuck Jump final block
Combo – side – shuffle – 3 Jacks, 1 Tuck. • Snowboard – power training. Sink down, drive
Option: 2 big steps, big March, 3 Taps and 1 off the floor
lift. Brace your abs as you tuck, land with bent • High Knee Speed Run – lift up, pump the
knees knees as fast as you can! Altogether – drive
• Double Shuffle – relax, recover your knees
• Double Shuffle Turn – turn whole body as • Jumping Jack/Air Jack – short finish, come
one to 45 degrees – shoulders hips and knees. on! 8 up!
Brace to turn
• Snowboard – whole body turns as one. Feet
PERFORMANCE
wide, butt down, chest up. Option to work low
in a Pulse Squat
• Jumping Jack – out and in. Start easy, then
• Match your voice and your movements to the
music and moves to create contrast in your
drop your butt and bend your knees!
• High Knee Speed Run – knees to hip height
teaching. This is your opportunity to inspire and
motivate your class with your own athleticism:
then fast feet on the spot
• Jumping Jack/Air Jack – last move! Push
role-model great fitness in the way YOU move.
Your members will require extra motivation in
down, work your butt! Push up in the Air Jack, this track, so use your own physicality to push
bend your knees as you land everyone to the end.

© Les Mills International Ltd 2017

10 CORE
CORE STRENGTH
TRACK FOCUS OPTIONS
I want my participants to maintain a strong ab Bolt Plank – On knees
brace in the Hand-Walking Plank, and understand Foot Stomp – No stomp
how to modify the intensity.

MUSIC MUSIC SEQUENCE/EXERCISE CTS REPS

0:01 Rep Whatever 4x8 Transition to floor – set up Plank on knees 32

0:16 Br 1x8 Hold Plank 8
0:19 V1 There’s no 8x8 A Hand-Walking Plank F L, R x2 8
place Hand-Walking Plank B L, R x2 8 4x
0:49 C Whatever 4x8 A1 Hand Walking Plank Forward L, R x2 – toes 8
1 Hold 16
Roll over 8
1:04 C Whatever 4x8 B Pulse Crunch – knees over hips 2 16x
1:19 Instr (Techno) 4x8 C Extend legs out 45˚ 8
Hold Dish – Arms Back 45˚ 8
Snow Angel Dish – Arms and legs open 16
1:34 V2 Let’s 20x8 REPEAT SEQUENCES A to C 60
2 explore
2:49 V3 Tonight 4x8 D Bridge 32
3 3:04 C Whatever 4x8 B Pulse Crunch – knees over hips 2 16x
3:19 C Whatever 8x8 E Cross Crawl L, R 4 16x

BODYATTACK 96
Down For Whatever > 3:54 mins 10
BLOCK 1 BLOCK 2
LAYER 1 LAYER 2/3
In Layer 1 explain the position of the body, and set Layer 2 intensifies the Plank Walk by challenging
everyone up with a strong core brace to work from participants to walk the hands further away from
a solid foundation. Cue the timing and count the the body. Watch out for hips lifting and rocking
Plank Walk so everyone is moving together. There from side to side; the focus is to stay strong
are 3 levels to the Leg Extension and Snow Angel through the mid-section, keeping the hips down
Dish; if your participants can’t keep their lower and still. In Layer 3 Challenge, motivate everyone
backs down to the floor, they should stay with the with the benefits of having a strong core.
easier levels as each progression will challenge
their core strength. • Hand Walking Plank F&B – BODYATTACK
Challenge 2 – straight on to your toes! Aim to
• 5 minutes to train your core reach longer with your hands
• Hand Walking Plank F&B – hands under • Hold Plank – back long and straight and keep
shoulders, knees slightly behind hips, abs the hips down to engage the core
braced. 4 walks forward – 1, 2, 3, 4 – 4 back. • Pulse Crunch – slide your ribs closer to hips to
The further you walk your hands, the tighter you lift shoulder blades higher and build strength
need to brace your abs to keep hips still and • Leg Extension and Snow Angel Dish – how
strengthen your core do you look from above? You look fantastic!
• Hold Plank – keep the abs braced and keep
the shoulders down away from the ears
BLOCK 3
LAYER 1/3
• Pulse Crunch – knees up, slide ribs towards The final block introduces the Bridge and Cross
Crawl so set these moves up with Layer 1 cues
hips, eyes look between knees
• Leg Extension and Snow Angel Dish – keep first, then motivate everyone to keep going with
Layer 3 Challenge. People will be fatiguing by this
bracing tightly, extend legs to 45 degrees. Level stage so provide the option to tap the toes, and
2, arms to 45 degrees. Level 3 – BODYATTACK then encourage them to just hold on for a few
Snow Angel! Keep the abs braced on to keep more seconds!
lower back close to the floor
• Bridge – squeeze butt to lift the hips
• Cross Crawl – 30 seconds to the finish!
Opposite shoulder to knee. Option to tap the
toes. 15 seconds to go – you’re so close!
Don’t stop!

© Les Mills International Ltd 2017

11 COOLDOWN
TRACK FOCUS
Connect your members to the music and movement
to stretch each worked muscle group.

MUSIC SEQUENCE/EXERCISE CTS

0:00 Instr 4x8 Transition to floor 32
0:12 V1 Losing control 4x8 Lower Back Twist – F 32
0:25 It’s getting realer 4x8 Lower Back Twist – B 32
0:37 _ You burn 4x8 Lying Hamstring Stretch L 32
0:50 Ref Ooh tonight 4x8 Lying Hamstring Stretch R 32
1:03 Instr (Synth) 4x8 Lying Glute Stretch R 32
1:16 Ref Ooh tonight 4x8 Lying Glute Stretch L 32
1:29 Instr 2x8 Transition to kneeling 16
1:35 V2 _ Step up 4x8 Kneeling Hip Flexor Stretch R 8
R arm lifts 24
1:48 All the money 2x8 Kneeling Soleus Stretch L 16
1:55 _ They say that I’m lost 2x8 Kneeling Soleus Stretch R 16
2:03 High 4x8 Kneeling Hip Flexor Stretch L 8
L Arm lifts 24
2:15 _ I know you’re poison 2x8 Squat. Elbows to thighs 8
Roll up 8
2:22 _ You burn 4x8 Standing Calf Stretch R 8
Tricep Stretch R 16
Shoulder Stretch R 8
2:34 Ref Ooh tonight 4x8 Standing Calf Stretch L 8
Tricep Stretch R 16
Shoulder Stretch R 8
2:47 Instr (Synth) 4x8 Standing Quad Stretch L. Arm out to side 32
3:00 Ref Ooh tonight 4x8 Standing Quad Stretch R. Arm out to s ide 32
3:13 Instr 2x8 ITB Stretch L 16
3:21 Instr 2x8 ITB Stretch R 16

BODYATTACK 96
Gold > 3:29 mins 11
COACHING TIPS
• Be descriptive in how to stretch and where they
should experience it
• Acknowledge the effort that’s gone into the
workout today and congratulate them on
completing it! 


BODYATTACK 96
INSTRUCTOR TABATA
WORKOUT
20 0N, 10 OFF – 12 INTERVALS
MOVE 1: Snowboard = Track 9
MOVE 2: Tricep Pushup = Track 5
MOVE 3: Tuck Jump = Track 4/9
MOVE 4: Plank = Track 10

© Les Mills International Ltd 2017

 TECHNIQUE & COACHING CUES GLOSSARY
SQUAT JUMPING JACK
Knees out Heel down
Chest up Knees out and bent
Hips drop just above knee level Chest up

BACKWARD-STEPPING LUNGE SKATER

Long step back Knee out
Front knee out Chest up
Chest up Push up out of the floor
Front thigh parallel to floor
POWER 3-STEP RUN
TRICEP PUSHUP Chest up
Hands under shoulders Abs braced
Chest to elbow height Up and down movement
Elbows to ribs Sink into Squat at each side
Push from side of butt
STEP CURL STEP JUMP
Chest up Step into a squat before jumping
Heel to butt Chest up
Knees out Abs braced
Arms swing back and up
GALLOP
Chest up SINGLE PLYOMETRIC LUNGE
Abs braced Front knee out
Step, skip, Step Curl Chest up
Push out of the floor Back knee down
Move down and up Hips square
SIDE STEP MAMBO TUCK JUMP
Chest up Drive knees to chest
Abs braced Knees bent on landing
Hips square

STEP KNEE DOUBLE JUMP IN PLANK

Hands under shoulders
Heels down Abs braced
Knees out and bent Back straight
Chest up Jump feet in and lift hips up
SINGLE KNEE CHEST PUSHUP
Stay square to front Hands wide
Knee to hip height Abs braced
Abs braced Chest to elbow height
Chest up

SHUFFLE
Chest up
Hips square
Feet parallel
Light on balls of feet

BODYATTACK 96
TECHNIQUE & COACHING CUES GLOSSARY
SINGLE LEG SQUAT PULSE CRUNCH
Knee out Chin tucked in - eye gaze to knees
Weight in heel Slide ribs towards hips
Chest up Lift shoulders off the floor
Hips just above knee line Hands extend past thighs

BURPEE BRIDGE
Brace abs as you jump feet out and in Lie on back – feet on the floor, knees bent
Hands in front of feet Squeeze glutes to lift the hips
Feet wide in Squat
CROSS CRAWL
SKI JUMP SIDE TO SIDE Shoulder lifts up and across to opposite knee
Knees soft Turn chest
Chest up
Abs braced LYING HAMSTRING STRETCH
Keep back long on floor and shoulders relaxed
DOUBLE SKI JUMP Keep tail bone down
Knees bent on landing
Brace abs LYING GLUTE STRETCH
Chest up Heel to knee
Pull leg toward chest
SIDE FLICK
Hips square KNEELING HIP FLEXOR STRETCH
Shoulders back Ensure the front knee is above the ankle
Chest up Squeeze the glute of rear leg to open hip
Hips stay square to the front
SINGLE KICK KNEELING SOLEUS STRETCH
Back Straight
Kick from the hip with straight leg Heel down
Chest up Weight forward
Hips square Knee next to toes

SINGLE KNEE PULL DOWN STANDING CALF & TRICEP

Stay square to front STRETCH
Knee to hip height Keep feet parallel, stretch into calf
Abs braced Head up
Chest up
STANDING QUADRICEP STRETCH
SNOWBOARD Use abs to help balance and point knee of lifted
leg down to the floor
Knees out
Chest up Squeeze butt muscles to keep hips forward
Butt back
ILIOTIBIAL BAND STRETCH
AIR JACK Cross feet and press weight into hip
Bent knee landing
Abs braced
Chest up
HAND WALKING PLANK
Abs braced
Back straight
Hands start under shoulders, then walk forward
and back

© Les Mills International Ltd 2017

 facebook.com/lesmills

@lesmills

@lesmillstribe

GET 25% OFF

REEBOKONE.COM