PRESENTERS FROM NEW ZEALAND

25
FEATURES
RELEASE

· SH’BAM – GUIDELINES FOR TRACK SELECTION

∙ NEW RESEARCH: LES MILLS SPRINT™
∙ BODY LANGUAGE FOR POWER & PERFORMANCE
 OUR
1 TEXT

The Les Mills global family is made up of

16,000 fitness clubs, 100,000 instructors
DECLARATION
OF INTENT
and millions of participants from 112 countries
As a company that leads group fitness
experiences for millions of people every
day, we walk a fine line between delivering
around the globe. cutting-edge, innovative products and ensuring
SEPARATED BY GEOGRAPHY, that accepted norms are upheld and respected.
RELIGION, RACE, COLOR AND Choosing, licensing and matching
CREED, WE ARE UNITED IN OUR choreography to the right music is a huge
challenge! We screen the music we use and
LOVE OF MOVEMENT, MUSIC AND try to avoid language and references that may
THE PURSUIT OF HEALTHY LIVING, cause offense. If we can, sometimes there will
BOTH FOR OURSELVES AND OUR be an alternative track (at the bottom of the
PLANET. track list) for you to use instead.
AT LES MILLS WE BELIEVE IN THE WE EMBRACE OPEN
DIGNITY OF EACH INDIVIDUAL COMMUNICATION WITH OUR GLOBAL
WITHIN OUR COMMUNITY AND FAMILY SO DIFFERENCES OF
STRIVE TO RESPECT THE RIGHTS OPINION CAN BE EXPRESSED, AND
AND FREEDOMS OF ALL. COMPROMISES REACHED.
In our choice of role models, music and ABOVE ALL, WE ARE PASSIONATE
movements we understand that different people ABOUT DELIVERING LIFE-CHANGING
and societies have different standards for dress, FITNESS EXPERIENCES, EVERY
popular culture and dance.
TIME, EVERYWHERE.
WE ALSO KNOW THAT WHAT IS
CONSIDERED APPROPRIATE IN
SOME CONTEXTS CAN BE SEEN AS
INAPPROPRIATE IN OTHERS.
BLAH BEANDLOUD
HEARD
Tell us what you think of this release.
Visit lesmills.com/BLAH

Hey instructors! When it comes to mixing up past

releases, please ensure you have a diverse mix of music
genres, moves and dance styles.

SH’BAM 25
 CONTENTS
SH’BAM – Guidelines for Track Selection
New Research: LES MILLS SPRINT
Body Language for Power & Performance
TRACK ARTIST
Dare You (Tiësto vs twoCloud Remix) Hardwell feat.
1 2015 Revealed Recordings, under exclusive license to Central Station Records.
Written by: van de Corput, Bair Matthew Koma
4:19

Lose Control
2005 Atlantic Recording Corporation for the United States and WEA International Inc. for the world outside
of the United States. Ciara & Fat Man Scoop: Ciara appears courtesy of LaFace Records/Zomba Label Group,
Fat Man Scoop appears courtesy of AV8 Records. Contains elements of “Clear” written by J. Atkins & R.
Davis, published by Deep Space Music (BMI). Contains a sample of “Clear” performed by Cybotron used Missy Elliot feat.
2 courtesy of Fantasy Records/Concord Music Group, Inc.
Contains elements of “Bodywork” written by C. Hudson, published by Publishing Corporation of America
Fatman Scoop & 3:47
(BMI), Pure Energy Music Publishing (BMI). All rights administered by Warner-Tamerlane Publishing Ciara
Corporation (BMI). Contains a sample of “Bodywork” performed by Hot Streak, used courtesy of Easy Street
Records. Used by permission. All rights reserved.
Produced Under License From Elektra Entertainment Group Inc.
Written by: Lentz, Hudson, Hugo, Harris, David, Isaacs III, Atkins, Elliot, Williams, Davis, Walters, Duckworth

Que Lo Que
3 2016 Les Mills Music Licensing Ltd. Written by: Perez, William
The Red Woman 3:42

Party Train
4 2016 Party Rock Records. Written by: Gordy, Garcia
Redfoo 3:23

Get Ugly
5 2015 Warner Bros. Records Inc. Written by: Douglas, Desrouleaux, Frederic, Evigan
Jason Derulo 3:20
Move Your Body
6 2015 Monkey Puzzle Records, under exclusive license to RCA Records. Under license from
Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Furler, Kurstin
Sia 4:04

Yalem
7 2016 Xelon Entertainment. www.xelonentertainment.com. Licensed courtesy of Xelon Entertainment Pty Ltd.
Written by Kalderon, Bartov, Yenni, Elkayam, Vital
Jetfire feat. Authentix 4:14

Work
8 Courtesy of the Universal Music Group. Written by: Stephenson, Fenty, Graham, Moir, Samuels
Rihanna feat. Drake 3:37
Show Me
9 Published by Kobalt Music Publishing, Myelin Music/BMG Blue, Stage Three Music Publishing Limited.
Written by: Merrygold, Osuji, Poole
Aston Merrygold 3:24

How Love Begins (Hardcore Will Never Die Edit) DJ Fresh & High
10 2016 Ministry of Sound Recordings Ltd, under exclusive license to Downright Music, a division of Ministry
of Sound Australia Pty Ltd. www.ministryofsound.com.au. Written by: Stein, Barrett, Macguire, Mills
Contrast feat. 3:29
Dizzee Rascal
Cool For The Summer (Jump Smokers Remix)
11 2015 Hollywood Records, Inc. & Island Records, a division of UMG Recordings, Inc.
Written by: Lovato, Kotecha, Max, Kronlund, Payami
Demi Lovato 3:59

Sorry
12 Courtesy of the Universal Music Group. Written by: Tranter, Michaels, Bieber, Moore, Tucker
Justin Bieber 3:20

ALT Que Lo Que (Instrumental) The Red Woman 3:42

3 2016 Les Mills Music Licensing Ltd. Written by: Perez, William

ALT Back to U (Instrumental Version) Foam Party 3:20

5 2016 Les Mills Music Licensing Ltd. Written by: Newport, Langeveld, van de Geer

© Les Mills International Ltd 2016

SH’BAM 25 EXPRESS FORMAT
30-MINUTE CREDITS
EXPRESS FORMAT Choreography – Rachael Newsham
TRACKS Chief Creative Officer – Dr Jackie Mills
Creative Director – Kylie Gates
1, 2, 3, 4, 5, 8, 9, 11
Program Coach – Sarah Robinson
TOTAL TIME 29:21 Program Planner – Ngawhatuhuia Arahanga-Doyle
PLEASE NOTE: The 30-minute class format has been customized for this release. In the future when
you mix and match using different releases, please use the standardized express formats found in the
Instructor Education section on www.lesmills.com

Guidelines for Track Selection

I’ve been receiving queries from around the world asking for clarification when mixing and matching releases;
so I thought, “Let’s share this with everyone so we are all on the same page”!
Here in New Zealand we generally swap track for track. However, this doesn’t mean you have to do the
same. Here are some general guidelines:
• In the 45-minute class you must always teach the Warmup and Groovedown. Tracks 4, 7 and 11
are the cardio tracks so you should also include these routines and try to mix up the styles and feels.
• Track 5 is usually a hips track, so aim to keep this where the Track 5 always sits.
The remainder of the class can be up to you but please think about the following:
• Do you have a mixture of styles? For example, Latin, Jazz, Street.
• Is there a good mix of music? Current versus old-school, male and female vocals etc.
• Is there a good flow to the class? For example, you should avoid teaching three big cardio tracks
in a row.
Think about the highs and lows, and the journey the playlist will create. You know your participants best
and I appreciate that some classes will have a preference for one style or genre over others; so just use
common sense when putting your playlist together.
Sarah

KEY
B up build-up Intro introduction OTS on the spot
cts counts L left Outro last few bars of music
F&B forward and backward mins minutes R right
HOH hands on hips O/H over head preview

The Fine Print

Les Mills' instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to
learn each new release and teach it in Les Mills' licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills'
instructor resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be
serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.
SH’BAM 25
SH’BAM 25

From L-R: Tauvaga Siolo, Rachael Newsham

From start to finish, this dance workout really sets the tone for Track 8 is grindy and sassy and dripping in drizzle ;-) It’s another
its 25th release. hot track for the hotline! This gets picked up with a cool new
track that sounds super Old School, and is laid-back and loose
A massive lyrical Club sound in the Warmup more than wakes while getting everyone grinning from the vibes it creates.
up the neighbors and certainly had Tau and I, as well as the
whole filming class, hyped up and amping :-) The Throwback The B-Boy Break sounds for Track 10 are euphoric and have
Hip Hop move is slick but stylish, into a Latino banger with your everyone battling each other for the ultimate freeze, leading
hands in the air. us into a saucy Track 11 that’s cruisy but also bangin’. The
Cooldown is ‘chilled’ but bouncy - so everyone leaves feeling
It’s on everyone’s bucket list to have a party bus – well, now you like they’re ready to do it all over again :-)
have a Party Train and it’s a bumpy bouncy journey ;-)
Have some fun guys
If ‘ugly’ is the new ‘hot’, then Track 5 is on fire. Tracks 6 and 7
then team up as one huge cardio peak, throwing Contemporary Rach
and Tribal around for fun.

SH’BAM Presenters
Rachael Newsham (New Zealand) is Program Instructor and Trainer, a LES MILLS GRIT ™ Series
Director of SH’BAM and co-Program Director of Coach and Trainer, and a CXWORX ™ and an RPM™
BODYCOMBAT™. She is based in Auckland. Instructor. He is based in Auckland, where he is also
Group Fitness Manager at Les Mills New Lynn.
Tauvaga Siolo (New Zealand) is a SH’BAM
BODYCOMBAT, BODYJAM™and BODYPUMP™

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.
Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand,
PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.
© Les Mills International Ltd 2016
NEW RESEARCH:
LES MILLS SPRINT
LES MILLS SPRINT is HIIT on a bike. The team was split into two groups. The control
group kept their exercise regime exactly the same.
High-Intensity Interval Training (HIIT) is riding a wave The other group replaced one 60-minute session
of popularity in the fitness industry and has proved with 2x 30-minute LES MILLS SPRINT classes, so
to be hugely popular with participants. that both groups completed the same number of
HIIT delivers two specific training benefits: training hours.
• Accelerated improvements in fitness The LES MILLS SPRINT group demonstrated
• Rapid changes in body composition significant improvements in just 6 weeks:
Those who participate in HIIT get fit and lose body • Cardio fitness increased by 9.7%
fat – fast. This method of training changes our • Body fat decreased by 5.8%
biochemistry and speeds up results. Your body • Leg strength increased by 11.9%
keeps working hard long after the 30-minute Improvements were also seen in blood pressure
workout has finished. levels and other factors that are predictors of
LES MILLS GRIT™ has been scientifically designed cardiovascular disease.
to deliver the benefits of HIIT and our research LES MILLS SPRINT is therefore a fantastic option
proves that it works: people get leaner, fitter, and for High-Intensity Interval Training. It’s proven to
stronger. generate great results in just 6 weeks, and is the
So why HIIT on a bike? perfect option for those who can’t lift weights or do
high-impact exercise. Incorporating 2x 30-minute
For many people, cycling is more manageable classes into a weekly training plan is all that is
than a LES MILLS GRIT work out. It requires less required to get fit, burn fat, and build strength – fast.
skill than lifting weights, and removes the impact
generated when we run or jump. For a full report on this study, visit:
http://fitnessresearch.edu.au/journal-view/high-
New research proves that LES MILLS SPRINT intensity-interval-cycling-improves-physical-151
delivers on the HIIT promise.

Thirty-six active adults, aged 18 to 65 years,

participated in a study at Fitology in Penn State,
USA. All participants had cycling experience, and
were actively doing at least 3x 60-minute cardio
sessions per week.

SH’BAM 25
BODY LANGUAGE FOR
POWER & PERFORMANCE
Other people’s body language can tell us a lot about How can we apply this science to create a more
their emotional state. powerful presence when we teach?

Have you ever stopped to think what your own • Observe your own bodxy language for a few
body language is communicating to you? days. Are you crossing your ankles? Wrapping
your arms around yourself? Hunched over your
Amy Cuddy, a Professor at Harvard Business School, smartphone? You might be surprised at how often
performed a study* to evaluate how expressions of you find yourself in a powerless pose.
power through posture can affect how powerful we
feel in everyday situations. • Change your posture. Your body is continuously
and convincingly sending messages to your
Participants in the study engaged in either a brain. Make as many of those messages powerful
powerful or powerless pose before a stressful job simply by changing your posture.
interview. Those who adopted a powerful pose were
found to perform significantly better, and were more • Use a power pose before a high-pressure
likely to be hired for the job. situation, such as when filling in for your club’s
most popular Instructor. Power pose before that
Cuddy’s research showed that simply holding class! Find a private space (bathroom cubicles are
one’s body in expansive, ‘high-power’ poses for perfect) and adopt a power pose for 2 minutes.
as little as 2 minutes stimulates higher levels of This posture sends signals to your brain that
testosterone (the hormone linked to power and help trigger the desired hormonal response: high
dominance ) and lower levels of cortisol (the ‘stress’ testosterone and low cortisol.
hormone). The theory is that testosterone increases
our assertiveness and tendency to action, while the Change won’t happen overnight, and that’s OK!
low cortisol enables us to stay calm, focused, and Practising your powerful body language will, over
feeling in control in the face of big challenges. time, help to modify your thinking, feelings, and
physiology.
What does this mean for us as instructors?
You are truly creating the Ultimate You.
We love those classes where we’re completely ‘in
the zone’, when we’re captivating and in control – * Cuddy, A. 2015. Presence: Bringing Your Boldest Self to Your
100% present. However, we often encounter Biggest Challenges. Little, Brown and Company.
teaching situations that make us feel less than
powerful; eg, filling in for your club’s most popular
instructor… teaching for the first time in a new
club… These situations can create self-doubt and
make us question our abilities as instructors.

© Les Mills International Ltd 2016

 1 DARE YOU
TRACK FOCUS STYLE FEEL
Build trust by cueing clearly and making it easy to Street Expanded/Liberated/
follow - allowing participants to relax into the dance Free/Clubby
environment

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:04 (Beat) 12x8 A Step Touch L&R (4cts) 24x
0:48 you to love, 4x8 B Arm Sweep
Slow step wide L,
with R Palm sweep F 4x
to O/H and down (4 cts); repeat R (4 cts)
1:03 you to fall, 8x8 B1 Dare You To Throw Combo
Step Touch L&R with Arm Sweep R&L (4 cts)
Step Touch L&R (4 cts) 8x
( Fist Pump R to L)
1:32 (Drums) 4x8 B2 Fist Pump R to L 4x
1:46 (Heavy beat) 8x8 B3 Dare You To Dance Combo
Walk F with arms F (3 cts) to clap O/H (1 ct)
Walk B with shoulder bounce Back (4 cts)
Dare You To Throw Combo (8 cts) 4x
2:16 (Synth wave) 1x8 C Drop Squat (8 cts) 1x
2:20 an outline of 4x8 C1 Squat, Hips & Chest
Squat with hands
on thighs (2 cts)
Straighten legs 4x
(Hamstring Stretch) (2 cts)
Chest Roll from flat back to standing (4 cts)
2:34 let your heart be 4x8 C2 + Side Wave (L first) 4x
2:49 you to love, 4x8 B1 Dare You To Throw Combo 4x
3:03 you to fall, 4x8 B2 Fist Pump R to L 4x
3:17 (B up) 16x8 B4 Dare You To Dance Combo
+ Leg Slide, swing back R&L 8x
4:16 Throw hands up to freeze!

TIP
Beautiful song to start with an awesome different feel for SH’BAM and a big finish. Slow
then chilled, and a big pick-up at the end.
SH’BAM 25
LOSE CONTROL 2
TRACK FOCUS STYLE FEEL
Make sure you let them know that the Hip Hop Street ball/hyped up but in a
weight shifts from the back to the front on ‘chilled’ buzz
the Step Back & Rock

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:03 Let’s go! 4x8 A Step Clap
Step Touch L&R with Clap O/H (4 cts) 8x
0:19 gotta cute face 8x8 B Step Back & Rock
Step L (1ct), step R foot B (1ct)
Rock B&F x7 (14 cts); repeat R (16 cts) 2x
0:49 Everybody here 2x8 A Step Clap 4x
0:57 Everybody (step) 2x8 C Step Tap & Wave
Step Tap L&R 4x
with Arm Wave O/H L&R
1:04 Well, my name is 4x8 B Step Back & Rock 1x
1:20 _ I rock to the 4x8 B1 + Arm Wave wide
+ Ball Bounce, 1x
Throw Down
1:35 _ Take somebody 8x8 B2 + Reach B with front Leg Lift (every 2nd rep) 2x
2:06 Everybody here 2x8 A Step Clap 4x
2:14 Everybody (step) 2x8 C Step Tap & Wave 4x
2:21 Everybody here 4x8 D Slow Step ‘n’ Tap
Slow Step L, Tap R B (4 cts); repeat R (4 cts) 4x
2:36 _Put your 2x8 D1 Step ‘n’ Tap
Step L, Tap R B (2 cts); repeat R (2 cts) 4x
2:44 _ Ms. Demeanor’s 2x8 D2 + Kick Ball 4x
2:53 Lose control _ 4x8 D3 + Elbow Pump 8x
3:07 Let’s go now 1½x8 Step Touch L&R with low Clap (4 cts) 3x
3:12 Back now? _ ½x8 Feet wide, look L (1 ct), R (1 ct), front (2 cts)
3:15 (Beat) 8x8 A1 Booty-Back Combo
Fast-Booty Run B (8 cts)
Step Clap O/H x2 F (8 cts) 4x
3:45 Freeze!

TIP
Bring a little street ball talk to help with the imagery and feel in the Ball Bounce & Reach

© Les Mills International Ltd 2016

 3 QUE LO QUE
TRACK FOCUS STYLE FEEL
This track is a no-brainer for the class Latin Carnival/Cheeky
where they can get a high from a big party
sound so keep the conversation light.

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:00 (Beat) 4x8 A March OTS
March L&R OTS (2 cts) 16x
0:13 Un, dos, tres 6x8 A1 Mambo March
Mambo F and center with Arm Wave
L&R (4 cts) 6x
Mambo B and center with Latin Arms (4 cts)
(Note: Add arms after 1st rep)
0:33 Si hay cura 4x8 B Long Walk, Hop & Flick
6 March, Walk R (L leg leads) (6 cts),
Step Hop L, flick R leg (2 cts); 2x
repeat L (R leg leads) (8 cts)
0:46 _ Me quiero 6x8 B1 Short Walk, Hop, & Flick
March L&R (2 cts), Step Hop L flick & turn R leg
(2 cts); repeat L (4 cts) 6x
1:06 Un, dos, tres 6x8 A1 Mambo March 6x
1:26 Hay esta riqui 2x8 C Wide Walk
Wide Walk L&R (2 cts) 8x
1:34 Eenie meenie 2x8 C1 Wide Walk Combo
+ Wide Walk x2 (4 cts), Wide Run OTS (4 cts) 2x
1:40 Fue la punta 6x8 C2 + Shimmy F
+ Run B 6x
1:59 ra-ta-ta-ta _ ½x8 A March OTS 2x
2:01 Ley oh ley 4x8 B1 Short Walk, Hop & Flick 4x
2:14 Un, dos, tres 6x8 A1 Mambo March 6x
2:34 _ Que lo que 4x8 D Two Step
Two steps L (4cts) & R (4cts) 4x
2:48 Eenie meenie 4x8 D1 + Palm Push B, F, B 4x
3:01 Un, dos, tres 6x8 A1 Mambo March 6x
3:21 _ Esta es una 5x8 C2 Wide Walk Combo 5x
3:37 Freeze!

TIP
Cue clearly and early when the long walk goes to a short walk, as we found people were
missing the change – check out how Rach does it on the Masterclass.
SH’BAM 25
PARTY TRAIN 4
TRACK FOCUS STYLE FEEL
Set up the move, cue the option and let the music House The house party is on a
speak train, and it don’t stop ‘til
it’s fully crazy outta control

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:07 (Beat) 4x8 A Double Kick L&R
Hop L, double kick R F (2 cts); repeat R (2 cts) 8x
0:22 Yeoh, I need 4x8 B Step Knee
Step L (1 ct), lift R knee (1 ct); repeat R (2 cts) 8x
0:37 I’m calling all 4x8 B1 Drop Knee
Hop on L (1ct), 8x
lift R knee (1ct);
repeat R (2cts)
(Option: Stay with Step Knee)
0:52 Chigga-chigga 12x8 B1+A Drop Knee Combo
Drop Knee F x2 (8cts)
Double Kick B x2 (8cts) 6x
1:37 (Quiet) 1x8 A Double Kick L&R 2x
1:41 (Clarinet) 4x8 A1 + Front and Side Kick 8x
1:56 _ I can feel 4x8 Step Touch L&R (4cts) 8x
2:11 I’m calling all 4x8 B1 Drop Knee 8x
2:25 Work, cash for 12x8 B +A 1 1
Drop Knee Combo
+ Front and Side Kick 6x
3:11 (Train whistle) R arm sweep across low to high, grab the chain
and pull the party whistle!

TIP
Some fun, cool lyrics to hook into and opportunities for audience participation.
© Les Mills International Ltd 2016
 5 GET UGLY
TRACK FOCUS STYLE FEEL
The moves are self-explanatory and easy to Hip Hop Stylin’, casual but
follow – so, play up the sassiness of the lyrics checked and classy,
and let the class ride that vibe of escapism and choosy
indulgence of the ego.

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:13 _ Girl 2x8 A Triple Pop Freeze
Shoulder Pop L, R, L, freeze (4 cts)
Repeat R (4 cts) 2x
0:20 Oh my, oh 4x8 A1 + Tap foot across 4x
0:28 Tell them pretty 4x8 B Walk ‘n’ Wave
Walk F (4 cts), Body Wave L (2 cts) & R (2 cts);
repeat B (8 cts) 2x
0:46 Get ugly _ 2x8 C Hips & Flick
Shake hips L&R x3 (3 cts) & flick R foot (1 ct)
repeat R (4 cts) 2x
0:54 _ (Too sexy) 3x8 C1 + Move along Swag Hand R&L 3x
1:07 I can, I can 4x8 A1 Triple Pop Freeze 4x
1:24 Tell them pretty 4x8 B Walk ‘n’ Wave 2x
1:42 Get ugly _ 2x8 C Hips & Flick 2x
1:51 _ (Too sexy) 2x8 C1 + Move along Swag Hand R&L 2x
1:59 (Beatbox) 2x8 D Wiggle & Pop 4x
Chest Circle x3 (3 cts), Chest Pop (1 ct)
2:08 Everybody, lose 4x8 D1 + Arm Throw anywhere 8x
2:25 Tell them pretty 4x8 B Walk ‘n’ Wave 2x
2:42 Whoa! ½x8 Freeze (4 cts)
2:44 (Beat) 2x8 C Hips & Flick 2x
2:53 Everybody, lose 2x8 C1 + Move along Swag Hand R&L 2x
3:00 (Synth) 4x8 C2 + Travel F by stepping on an angle 4x
3:16 Swag freeze!

SH’BAM 25
MOVE YOUR BODY 6
TRACK FOCUS STYLE FEEL
Keep the cueing basic and bring the music through Contemporary/ Moody, like a ball of
as it’s such a unique sound. Make sure you visually Jazz dance energy, ready
cue the Step Touch OTS for each combo, so they to roll out and explode
know to stop, and also verbally cue the FULL combo everywhere
with no Step Touch when it’s time.

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:01 (Beat) 4x8 A Scoop
Wide Walk L&R with Arm Scoop low R&L (4 cts) 4x
0:08 Poetry, and your 8x8 A1 Slow Scoop Combo
Scoop R&L x2 (8 cts), walk L (4 cts),
Step Touch R&L (4 cts); repeat R (16 cts) 2x
0:39 Your body’s poetry 4x8 A2 Scoop Combo
Scoop x2 (4 cts), Walk L (3 cts),
flick R foot behind (1 ct), 1x
Step Touch R&L x2 (8 cts); repeat R (16 cts)
1:09 Your body’s poetry 8x8 A3 + Wild Flick Arms 2x
1:24 Pain in your body 4x8 B Slow Breathe & Pop
Feet wide, inhale arms wide to O/H (4 cts),
roll down (2 cts), look up (2 cts), 1x
Shoulder Pop R&L x4 (8 cts); Repeat L (16cts)
1:39 Feel the beat in 2x8 B1 Breathe & Pop
Feet wide, inhale arms wide to O/H (2 cts),
roll down (1 ct), look up (1 ct),
Shoulder Pop R&L x2 (4 cts);
Repeat L (8 cts) 1x
1:46 Free the beast from 2x8 Step Touch L&R (4 cts) 4x
1:54 Your body’s poetry 12x8 A3 Full combo with Step Touch
+ Scoop Combo (8 cts)
B1 Breathe & Pop (8 cts)
Step Touch R&L (16 cts)
Repeat R (32 cts)
(Option: Add jump after first rep) 1½x
2:39 _ Your body’s poetry 4x8 C Slow Rise & Fall
Arms wave up F (4 cts), twist body and arms fall L (4 cts);
Repeat R (8 cts) 2x
2:54 B up 1X8 Step Touch L&R (4cts) 2x
2:58 Your body’s poetry 12x8 A3 Full combo without Step Touch
+ Scoop x2 (4 cts), walk L (4 cts)
B1 Breathe & Pop (8 cts)
Repeat R (16 cts) 3x
(Option: No jump)
3:43 Whoa, ah-ah 4x8 C Rise & Fall
Arms wave up F (2 cts), twist body and arms fall L (2 cts);
Repeat R (4 cts) 4x
R arm wave up to freeze
© Les Mills International Ltd 2016
 7 YALEM
TRACK FOCUS STYLE FEEL
There are reps built into the choreography where it Street Tribal rhythms send the
layers well, so make sure to use them by verbally letting body into expansive dance
the class know in good time. That way the full effect of freedom – grounded, earthy
the beat dropping and success hitting the floor happens and raw, then wild and
simultaneously, to enable the magic to occur. primitive!

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:00 (Beat) 3x8 ATribal Tap
Tap L&R (4 cts) 6x
0:15 (Horn) 5x8 A1 Tribal Tap Combo
Tap L&R (4 cts)
+ March OTS x2 (4 cts)
0:30 (B up) 4x8 A2 + Double Arm Push 4x
0:45 (Synth) 2x8 B Slow Lean & Sweep
Step F L & sweep R arm B (6 cts),
step B (2 cts) repeat R (8 cts) 1x
1:00 (Vocals) 4x8 B1 Lean & Sweep
Step F L & sweep R arm B (2 cts),
step B (2 cts), repeat R (4 cts)
(Last rep: Sweep & Bounce) 4x
1:07 (Claps) 4x8 B2 Sweep & Bounce
Step F L & sweep R arm B (1 ct), step B
(1 ct) repeat R (2 cts), 4x
bounce L&R OTS (4 cts)
1:22 (B up) 12x8 B2+A2 Sh’Tribal Combo
Sweep & Bounce B (8 cts)
Wide tap L&R
with Double Arm Push (4cts) 6x
March F
with low Chest Sweep F (4 cts)
2:07 (Vocals) 4x8 A3 Tribal Tap Combo 4x
+ Cross, Cross and Yell Arms
2:22 (Vocals & chimes) 4x8 A4 + Get low 4x
2:37 Oh, oh oh 4x8 A5 Super Slow Tribal Tap Combo (16 cts) 2x
2:52 (Bell & Flute) 1x8 Hold Yell Freeze (8 cts)
2:56 (B up) 12x8 B2+A4 Sh’Tribal Combo 6x
Cross, Cross and Yell Arms
3:42 (Bell) 4x8 Step Touch L&R (4 cts) 8x
3:56 (B up) 4x8 A4 Tribal Tap Combo 4x
4:11 Throw both arms O/H to finish

TIP
Tribal track with awesome music – so really hit that dance floor in the combo.
SH’BAM 25
WORK 8
TRACK FOCUS STYLE FEEL
Lean back and let the song do the work – just Hip Hop Smokin’ hot, tasty, like melted
give the class a heads-up when you bring the hot chocolate …with a shot or a
Hip Sway and Drop ‘n’ Roll together so they ‘drizzle’ of drizzy ;-)
know what to expect.

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:00 (Synth) 2x8 A Slow Single, Single, Double 1x
Step L (2 cts), R (2 cts), step L&L (4 cts);
repeat R (8 cts)
0:10 Work, work 3x8 A1 Single, Single, Double 3x
Step L (1 ct), R (1 ct), step L&L (2 cts);
repeat R (4 cts)
0:26 _ Dry me I 2x8 B Hip Sway 8x
Feet wide, Hip Sway L&R
0:36 _ Nobody 1x8 B1 + Kick Heel 4x
touch
0:41 I believed all 5x8 B2 + R Arm Wave F, snap every 2nd rep 20x
1:07 Work, work 6x8 A1 Single, Single, Double 4x
1:28 Baby don’t you 6x8 C Drop ‘n’ Roll 5x
Drop R and pump L heel with L arm
easy roll x4 (4 cts); repeat R (4 cts)
1:55 Work, work 3x8 A1 Single, Single, Double 3x
2:10 Yeah OK, you 2x8 B2 Hip Sway 8x

2:21 Long distance 8x8 B2+C Work, Work, Work Combo 4x

Hip Sway x2 (8cts)
Drop ‘n’ Roll (8cts)
3:02 Work, work 6x8 A1 Single, Single, Double 6x

TIP
This is super hot so don’t over teach it. Sit back and enjoy the ride.
© Les Mills International Ltd 2016
 9 SHOW ME
TRACK FOCUS STYLE FEEL
It needs to be delivered in a laid-back, groovy kind of Old-School/ A super cheeky
way, all the way up to the final combo before people Rock/Jazz mashup of Broad-
can ‘let rip’. way, Funk, and Lock
n Pop!

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:01 1, 2, 3 _ 4x8 Step Touch L&R 8x
0:15 _ You got that 4x8 A Funky Ball Change
Kick F, Tap B L x2 (4 cts), Walk L (4 cts);
repeat R (8 cts) 2x
0:30 Been real, 2x8 A1 + Double drag back leg 1x
0:37 If you think 2x8 A2 + Kick Ball Change 1x

0:44 make a move 4x8 A3 + Slide & arms 2x

0:58 Show me how 4x8 A4 + Travel on kick ball change 2x
1:13 Don’t rock your 4x8 B Leon The Funky Pony
Pony L&R x2 (8 cts), March 0TS x4 (8 cts) 2x
1:28 _ To the left 2x8 B 1
+ Hands up & down (cts 1&2)
+ Head L then center (cts 3&4) 1x

1:34 If you think 6x8 B2 + Pow Pow L&R and lean (cts 5&6) 3x
1:56 Show me how 8x8 B3 + Go-Go Swim Arms to Pony 4x
+ Circle flick hands on arms up & down
2:24 When you got 16x8 A4+B3 Soul Train Combo 4x
Funky Ball Change (16 cts)
Leon The Funky Pony (16 cts)

TIP
There are moments where a lot happens quickly so use the feet cues 'phonetically' - say it as
you do it. “Up, down, head, head, march”.
SH’BAM 25
HOW LOVE BEGINS 10
TRACK FOCUS STYLE FEEL
Get amongst the class in the last combo and get Breakdance/Hip Breakdance for
battling – it really brings a lot of fun to the class. Hop beginners :-)))
Heaps of praise and encouragement for the battle time!
members goes a long way.

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:08 Mmmm... 2x8 A Rock It Out
Feet wide, Rock It Out L&R (2 cts) 8x
0:15 What is this? 4x8 A1 Wide Rock Combo
Rock It Out L&R with arms wide to O/H (8 cts),
Pull Down (8 cts), #1 fingers to side (4 cts), Double
Palm Push F (4 cts), palms up (4 cts) and pull in,
fists pull down (4 cts) 1x
0:30 (Nineties’ synth) 4x8 B Slow Top Rock
Step L to R corner, lift R foot (2 cts),
step back (2 cts); repeat R (4 cts) 4x
0:46 I need your love 8x8 B 1
Top Rock Combo
Top Rock x2 (8 cts)
Cross-Tap L to R,
R to L x2 (8 cts) 4x
1:17 What you need 8x8 B 2
+ Arms to Cross-Tap 4x
1:47 Dear Lord, Lord 4x8 A1 Wide Rock Combo 1x
2:03 (Nineties’ synth) 2x8 B Slow Top Rock 2x
+ Travel B
2:11 I keep on 2x8 Cross-Tap L to R, R to L (4 cts) 4x
2:18 I need your love 16x8 A2 Top Rock Combo
17x8 + Travel F&B 8x

TIP
This is a great ‘no brainer’ track which will be a whole lotta fun. See how many people you can
battle with when you get on the floor.
© Les Mills International Ltd 2016
11 COOL FOR THE SUMMER
TRACK FOCUS STYLE FEEL
Use the Step Touch sections to set up the full Jazz Jazz and Street Dance,
combo so that when the beat drops you can with a House Bounce, and
really celebrate success. hands-up-in-the-air buzz

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:07 (Keyboard) 2x8 A Sway
Reach arms O/H with torso twist to L, arms drop;
repeat R (4 cts) 4x
0:14 Tell me what 4x8 B March Combo
March OTS, Arm Push R&L (2 cts),
splay fingers across face (2 cts),
hands drizzle down body (4 cts) 4x
0:29 Got my mind 4x8 A+B Sway & March Combo 2x
Sway x2 (8cts)
March Combo (8cts)
0:43 For the summer 2x8 C Double Kick
_ Hop L, Double Kick R F (2 cts); 4x
repeat R (2 cts)
0:50 (B up) 2x8 C1 + Front and Side kick 4x
0:57 (Heavy Beat) 4x8 C2 Double Kick with Run 4x
Double Kick L, Run R (4 cts); repeat R (4 cts)
1:12 (Synth wind– 4x8 C3 + Stomp 4x
down)
1:27 _ Take me 8x8 C4 Double Kick Combo
Double Kick with Run L&R F (8 cts)
Double Kick with Run L&R B (8 cts) 4x
1:55 (Quiet) 1x8 Freeze (8 cts)
1:59 Tell me if 8x8 A+B1 Sway & March Combo 4x
+ F&B on the March Combo
2:28 (B up) 4x8 Step Touch L&R (4 cts) 8x
2:43 (Heavy Beat) 8x8 C4+A+B1 Cool For The Combo
Double Kick Combo (16 cts)
Sway & March Combo (16 cts) 2x
3:12 Take me down _ 4x8 Step Touch L&R (4 cts) 8x
3:26 Take, me down 8x8 C4+A+B1 Cool For The Combo 2x
3:55 Throw arms O/H to freeze

TIP
BRING IT... That is all

SH’BAM 25
SORRY 12
TRACK FOCUS STYLE FEEL
With this much fun going on, it’s important you Street Is it too late now to do
make sure they actually stretch :-) the nae nae? Never too
late to...

MUSIC SEQUENCE/CHOREOGRAPHY REPS

0:09 You gotta go 8x8 A Work, Work, Work Combo
Hip Sway L&R (2 cts) (with R Arm Wave F, snap
every 2nd rep) x4, Drop ‘n’ Roll (Drop R and
pump L heel with L arm easy roll x4 (4 cts);
repeat R (4 cts) 4x
0:48 _ Is it too late 4x8 B Never Be Sorry Combo
Slide L&R with Rolling Pin Arms (4 cts),
Wide Walk B L&R x2 with L Arm Wave (4 cts) 4x
1:07 (Beat) 4x8 B1 + Bounce 4x

1:26 Ooh, ooh, ooh 5x8 Hamstring Stretch:

Feet wide, arms wide O/H (4 cts) and down
(4 cts), hold (8 cts), hold L ankle (8 cts),
hold R ankle (8 cts), middle (4 cts), 1x
Roll Up (4 cts)
1:50 _ Is it too late 4x8 Calf Stretch:
Step L B and face R, look down (2 cts),
F (2 cts), Body Roll x2 (4 cts); repeat R (8 cts) 2x
2:09 _ I’m not just 4x8 R Quad Stretch (16 cts), L (12 cts), Wide Walk B L
& R x2 with L Arm Wave (4 cts) 1x
2:28 (Beat) 8x8 B1 Never Be Sorry Combo 8x
3:07 (Piano) Hands anywhere to finish

TIP
Super awesome Cooldown! Have fun and connect with your members.

© Les Mills International Ltd 2016

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