Duration: 55 min
Equipment: yoga mat (optional).
Presenter team: Dr Jackie Mills, Diana Archer Mills.
1. TAI CHI WARMUP
Les Mills recording of Yellow Flicker Beat
Originally recorded by Lorde.
MOVES: Forward Fold, Extended Mountain Pose, Tai Chi Scoop and Press Hands..
2a. SUN SALUTATIONS
Les Mills recording of Omen
Originally recorded by Disclosure feat. Sam Smith.
MOVES: Side Bend, Extended Mountain Pose, Lunge, Down Dog, Plank to Crocodile Pose, Baby Cobra Pose/Up Dog, Baby Back Bend, Knee Lift, Aeroplane Pose, Lunge Twist, 3'Legged Dog, Warrior 1..
2b. SUN SALUTATIONS
Les Mills recording of Deliver Me
Originally recorded by Sarah Brightman.
3. STANDING STRENGTH
Les Mills recording of Real Life
Originally recorded by The Weekend.
MOVES: Intense Pose, Warrior 2, Extended Warrior 2, Sun Warrior, Intense Pose with Heel Lift..
Les Mills recording of Take Me To Church
Originally recorded by Hozier.
MOVES: Angel Pose, Flower Pose Sequence, Side Plank..
5. HIP OPENERS
Les Mills recording of Purple
Originally recorded by Six60.
MOVES: Extended Swan Pose, Swan Pose with Quad Stretch, Kneeling Lunge, Moified Half Lotus with Side Bend..
6a. CORE - ABDOMINALS
Les Mills recording of Ain't Nobody (Loves Me Better)
Originally recorded by Felix Jaehn feat. Jasmine Thompson.
MOVES: Pilates Abdominal Curl, Pilates Reverse Curl, Cross Crawl Sequence, Scissor Legs, Hover, Hover Arm Sequence, Hover to Spider Plank Pose..
6b. CORE - ABDOMINALS
Les Mills recording of Freedom
Originally recorded by Pharrell Williams.
7. CORE - BACK
Les Mills recording of As You Are
Originally recorded by The Weeknd.
MOVES: Sphinx Pose, Down Facing Dog, 3-Legged Down Dog, Extended 3-Legged Dog Sequence, Side Hover, Extended Side Hover Sequence, Bow Pose, Camel pose, Child's Pose..
Les Mills recording of Alchemy
Originally recorded by TALA.
MOVES: Seated Star Twist Pose, Seated Twist with Bent Legs, Tabletop Twist pose, Horse Stance Twist, Striking Cobra..
9a. FORWARD BENDS - HAMSTRINGS
Les Mills recording of I Was Made For Loving You
Originally recorded by Tori Kelly feat. Ed Sheeran.
MOVES: Eagle Twist Arms Sequence, Flat Back Extend, Baby Back Bend, Hindi Squat, Lying Knees to Chest, Supine Hamstring Stretch, Lying Twist..
9b. FORWARD BENDS - HAMSTRINGS
Les Mills recording of Something Beautiful
Originally recorded by Jacob Banks.
10. RELAXATION / MEDITATION
Les Mills recording of As She Passes
Originally recorded by Levi Patel.