Duration: 55 min
Equipment: none required
Presenter Team: Rachael Newsham,
Tauvaga Siolo, Erin Maw,
1a. UPPER BODY WARMUP
Les Mills recording of Nobody To Love
Originally recorded by Sigma.
MOVES: Jab, Bob, Jab/Cross/Jab/Bob Combo, Double Uppercut, Single Hook/Double Hook Combo.
1b. LOWER BODY WARMUP
Les Mills recording of Praise You
Originally recorded by Mind Electric.
MOVES: Triple Knee, Knee/Leg Check/Front Kick, Roundhouse Kick Repeater, Advancing Side Kick.
1c. INTEGRATED WARMUP
Les Mills recording of Kids
Originally recorded by OneRepublic.
MOVES: Knee To Belly, Torso Twist, Torso Twist with Hip Drive, Pushup, Half Mount .
2. COMBAT 1
Les Mills recording of Believer
Originally recorded by Showtek & Major Lazer.
MOVES: Jab, Cross, Hook, Back Knee, Front Knee/ Front Kick, Knee, Front Kick, Jab, Cross, Hook, Jump Kick, Descending Elbow, Side Elbow, Roundhouse Kick.
3. POWER TRAINING 1
Les Mills recording of Sweet Lies
Originally recorded by Wilkinson feat. Karen Harding.
Front Kick, Knee, Front Kick, Jab, Cross, Hook, Jump Kick, Descending Elbow, Side Elbow, Roundhouse Kick.
4. COMBAT 2
Les Mills recording of B.O.B.
Originally recorded by Outkast.
MOVES: Side Kick, Double Side Kick, Front Kick, Knee (One side), Repeater Side Kick, Alternating Front Kick, Knee, Alternating Double Side Kick.
5. POWER TRAINING 2
Les Mills recording of Changing
Originally recorded by Sigma feat. Paloma Faith.
MOVES: Mountain Climber, Pushup with Shoulder Tap, Hip Escape, Sprint, Alternating Double Uppercuts, Jab/Cross, Full Combination: Alternating Double Uppercuts, Jab/Cross, Double Jab/Hook, Double Jab, Hook, Pulse.
6. COMBAT 3
Les Mills recording of Run (Beautiful Things)
Originally recorded by AWOLNATION.
MOVES: Lunge, Quarter-Turn, Squat, Knee Combo; Lunge, Quarter-Turn, Squat, Kick Combo (Grounded); Lunge, Quarter-Turn, Squat, Kick Combo (Jumping); Lunge, Kick; Lunge, Kick, Switch Lunge.
7. MUAY THAI
Les Mills recording of Welcome to the Black Parade
Originally recorded by My Chemical Romance.
MOVES: Jab, Cross, Ascending Elbow; Jab, Cross, Ascending Elbow, 2 Knees; Leg Check, Front Kick; Full Combo: Jab, Cross, Ascending Elbow, Double Knee, Leg Check, Front Kick; Front Knees, Plyometric Jump Knee.
8. POWER TRAINING 3
Les Mills recording of Let You Go
Originally recorded by Chase & Status feat. Mali.
MOVES: Jabs Combination, Double Uppercuts, Ring Craft: Body Hooks, Jab, Cross, Jab Combination; Endurance: Jab, Cross .
Les Mills recording of Words
Originally recorded by Daya.
MOVES: Crunch, Triple Pulse Crunch, Russian Twist, Side Crunch.
Les Mills recording of Love$ick
Originally recorded by Mura Masa feat. A$AP Rocky.