Duration: 55 min
Equipment: yoga mat (optional)
Presenter team: Dr Jackie Mills, Corey Baird, Dr David McKenzie, Lucy Helu, Sarah Durnford, Tori Willard
1. TAI CHI WARMUP
Les Mills recording of On Fire
Originally recorded by Raleigh Ritchie.
MOVES: Wide Wu Chi, Tai Chi Breath Arms, Tai Chi Birds Tail Arms, Tai Chi Arm Circles, Tai Chi Arm Circles Sequence.
2. SUN SALUTATIONS
Les Mills recording of Stay
Originally recorded by Kygo feat. Maty Noyes.
MOVES: Mountain Pose, Extended Mountain Pose, Forward Fold, Lunge, Down Dog, Plank Pose, Crocodile Pose, Baby Cobra Pose/Up Dog, Down Dog, Horse Stance, Striking Cobra/Striking Up Dog, Modified Dolphin Pose, Dolphin Pose.
3. STANDING STRENGTH
Les Mills recording of Never Be Like You
Originally recorded by Flume feat. Kai.
MOVES: Warrior 1, Warrior 2, Extended Warrior 1, Extended Warrior 2, Triangle Pose, Sun Warrior, Reverse Triangle Pose.
Les Mills recording of 7 Years
Originally recorded by Lukas Graham.
MOVES: Warrior 3, Tree Pose, Standing Modified Half Lotus Pose.
5a. HIP OPENERS
Les Mills recording of It's Strange
Originally recorded by Louis The Child feat K. Flay.
MOVES: Modified Half Lotus, Side Bend, Seated Star Pose, Extended Seated Star Pose, Kneeling Lunge With Quad Stretch Sequence, Walking Down Dog, Kneeling Lunge, Down Dog.
Les Mills recording of Bad Blood
Originally recorded by NAO.
6. CORE - ABDOMINALS
Les Mills recording of Fast Car
Originally recorded by Jonas Blue feat. Dakota.
MOVES: Hover Leg Sequence, Plank Pose, Firefly, 3-Legged Down Dog, Leg Extension, Reverse Curl, Cross Crawl With Double Pulse.
7a. CORE - BACK
Les Mills recording of Lush Life
Originally recorded by Zara Larsson.
MOVES: Bridge Pose, Bridge Pose With Leg Extension, Bridge Pose with Calf Raise, Bridge Pose With Vertical Leg Pulse, Back Bend Pose, Hover, Walking Plank Pose To Hover, Kneeling Pointer with Crocodile Press, Plank Pose With Alternate Knee Drop, Child's Pose.
Les Mills recording of Lay It All On Me
Originally recorded by Rudimental feat. Ed Sheeran.
Les Mills recording of Scars
Originally recorded by James Bay.
MOVES: Supine Cross-Legged Twist Pose, Lunge Twist Sequence.
9. FORWARD BENDS - HAMSTRINGS
Les Mills recording of Monday
Originally recorded by Matt Corby.
MOVES: Pyramid Pose, Twisted Triangle Pose, Seated Stick Pose, Modified Fish Pose, Happy Baby Pose.
10. RELAXATION / MEDITATION
Les Mills recording of Schein Und Widerschein
Originally recorded by Deuter.