Duration: 55 min
Equipment: yoga mat (optional)
Presenter team: Dr Jackie Mills, Diana Archer Mills,
Kylie Gates, Corey Baird, Laura Birchenough
1. TAI CHI WARMUP
Les Mills recording of We Don't Talk Anymore
Originally recorded by Charlie Puth feat. Selena Gomez.
MOVES: Wide Wu Chi, Tai Chi Breath Arms, Weight Shift With Chi Ball, Breath Swings, Breath Swings With Heel Lift, Weight Shift With Chi Ball, Press & Circle Arms, Breath Swings With Rear Leg Raise.
2a. SUN SALUTATIONS
Les Mills recording of Desert
Originally recorded by Paces feat. Guy Sebastian.
MOVES: Extended Mountain Pose, Forward Fold, Down Dog, Plank Pose, Crocodile Pose, Baby Cobra Pose/Up Dog, Crouch Pose, Kneeling Lunge, Kneeling Lunge Twist, Baby Back Bend, Flat Back Extend, Warrior 2, Sun Warrior, Extended Warrior 2, Walking Down Dog.
2b. SUN SALUTATIONS
Les Mills recording of Too Good
Originally recorded by Drake feat. Rihanna.
3a. STANDING STRENGTH
Les Mills recording of Closer
Originally recorded by The Chainsmokers feat. Halsey.
MOVES: Intense Pose, Lunge, Warrior 3, Warrior 3 Dive, Knee Lift, Warrior 2, Extended Warrior 2, Extended Warrior 2 with Bind, Sun Warrior, Sun Warrior with Heel Lift, Wide Squat, Wide Squat with Side Bend.
3b. STANDING STRENGTH
Les Mills recording of Hurts So Good
Originally recorded by Astrid S.
Les Mills recording of Love Somebody
Originally recorded by Ta-ku & Wafia.
MOVES: Mountain Pose, Baby Back Bend with Heel Lift, Divers Pose, Floating Half Moon Pose, Flower Pose, Wonderful Pose.
5. HIP OPENERS
Les Mills recording of Let Me Love You
Originally recorded by DJ Snake feat. Justin Bieber.
MOVES: Modified Half Lotus Pose, Modified Half Lotus Pose with Twist, Extended Modified Half Lotus Pose, Frog Pose.
6. CORE - ABDOMINALS
Les Mills recording of Cant Stop The Feeling!
Originally recorded by Justin Timberlake.
MOVES: Reach To Feet, Speed Leg Drop, Reach To Feet Knees Wide, Cross Crawl Combo.
7. CORE - BACK
Les Mills recording of Lot To Learn
Originally recorded by Luke Christopher.
MOVES: Wave Hover - Single Arm, Wave Hover, Back Extension, Arm Sweep, Down Dog, 3-Legged Dog, Firefly Sequence, Child's Pose, Firefly.
Les Mills recording of Prisoner
Originally recorded by The Weeknd feat. Lana Del Rey.
MOVES: Kneeling Lunge Twist, Prayer Twist, Lunge Twist, Supine Cross-Legged Twist Pose.
9. FORWARD BENDS - HAMSTRINGS
Les Mills recording of Rainbow
Originally recorded by Louis Baker.
MOVES: Supine Hamstring Stretch, Supine Abductor Stretch, Supine Nose To Knee, Supine Adductor Stretch, Seated Forward Fold.
10. RELAXATION / MEDITATION
Les Mills recording of Dawn And Dusk Take Turns Calling
Originally recorded by Stanton Lanier.