Duration: 57 min
Equipment: yoga mat (optional)
Presenter team: Dr Jackie Mills, Diana Archer Mills, Kylie Gates, Corey Baird, Anthony G Deyn
1. TAI CHI WARMUP
Les Mills recording of You & Me
Originally recorded by Disclosure feat. Eliza Doolittle.
MOVES: Wide Wu Chi Arm Sequence, Wide Wu Chi Arm Release, Wide Wu Chi Energy Ball Release .
2. SUN SALUTATIONS
Les Mills recording of Follow The Sun
Originally recorded by Xavier Rudd.
MOVES: Extended Mountain Pose, Forward Fold, Flat Back Extend, Lunge, Down Dog, Plank Pose, Crocodile Pose, Baby Cobra Pose, Up Dog, Kneeling Lunge, Kneeling Lunge Twist.
3a. STANDING STRENGTH
Les Mills recording of Hold Back The River
Originally recorded by James Bay.
3-Legged Down Dog, Knee To Nose, Extended Warrior 2, Extended Warrior 1,
Sun Warrior Sequence, Lunge, Warrior 1 Sequence, Intense Pose, Wide Squat.
Les Mills recording of Fight For You
Originally recorded by Jason Derulo.
Les Mills recording of Nothing's Forever
Originally recorded by Paces feat. Kucka.
MOVES: Knee to Chest, Flower Pose, Right Angle Pose, Tree Pose.
5. HIP OPENERS
Les Mills recording of Do You Remember
Originally recorded by Jarryd James.
MOVES: Forward Fold, Hip Openers Sequence, Swan Pose/Extended Swan Pose, Spiral Twist Pose, Extended Modified Half Lotus.
6. CORE - ABDOMINALS
Les Mills recording of Always Like This
Originally recorded by Bombay Bicycle Club.
MOVES: Curl & Reach, Toe Tap, Leg Extension, Briudge Pose, Pilates Seal pose, Cross Crawl.
7. CORE - BACK
Les Mills recording of Brother
Originally recorded by NEEDTOBREATHE.
MOVES: Baby Cobra Pose/Up Dog, Down Dog, Kneeling Side Hover, Wild Thing Pose, Bridge Pose/Back Bend, Bow Pose.
Les Mills recording of Aerial Love
Originally recorded by Daniel Johns.
MOVES: Child's Pose, Thread the Needle, Forward Fold, Divers Pose, Forward Fold Twist Sequence .
9. FORWARD BENDS - HAMSTRINGS
Les Mills recording of I'm Gonna Be (500 Miles)
Originally recorded by Sleeping At Last.
MOVES: Child's Pose, Cat Stretch
, Cow-Faced Pose, Seated Wide-Legged Side Bend, Knee to Nose Pose, Happy Baby Pose.
Les Mills recording of Sileo
Originally recorded by Rhian Sheehan.