Les Mills Core 42

LES MILLS CORE 42
MUSIC
30-MINUTE FORMAT
01. WARM-UP 30
02. CORE STRENGTH 1
03. STANDING STRENGTH 1
05. CORE STRENGTH 2
06. CORE STRENGTH 3
BONUS
02. CORE STRENGTH 1
45-MINUTE FORMAT
WARM-UP 45
45-MINUTE FORMAT STANDING STRENGTH 3/ BONUS 3 30-MINUTE FORMAT
STANDING STRENGTH 3
45-MINUTE FORMAT
STRETCH
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CORE 42 © Les Mills International Ltd 2021

MUSIC
45-MINUTE FORMAT
Something's Got To Give (3:53) Let Me Love You (DAZZ Remix) (3:34)
Labrinth
01 2018 Simco Limited under exclusive license to Sony Music
Calvo
Courtesy of the Universal Music Group.
Entertainment UK Limited.
Written by: Houff, Storch, Smith
Written by: Malik, Evigan, McKenzie, Poole
A Little Less Conversation (5:38) Murda (5:45)

02 Nebbra feat. The Great Escape
2019 CREATIVES ROW.
Snavs & Fabian Mazur
2016 Good Enuff Under Exclusive License to Mad Decent.
Written by: Scott, Strange Written by: Holdø, Mazur
All Around The World (La La La) (4:55) Come Over (5:24)
Rudimental feat. Anne-Marie & Tion Wayne
03 R3HAB & A Touch Of Class
Courtesy of the Universal Music Group.
2020 and © 2020 Warner Records UK Limited. An Asylum Records UK
release.
Written by: Christensen, Koenemann, Potekhin, Zhukov
Written by: Devine, Rolle, Izadkhah, Dryden, Aggett, Nicholson
Pretty Savage (4:40)

BLACKPINK
04 Courtesy of the Universal Music Group.
Written by: Johnson, Chung, J. S. Lee, S. J. Lee, Park,
Unknown
Never Change (5:41)

05 Crystal Skies feat. Gallie Fisher
2019 Ophelia Records LLC.
Written by: Dawson, Holcomb, Eastburg
Mas Que Nada (3:15)

Sergio Mendes
06 1989 A&M Records, Under Exclusive License to Concord
Music Group, Inc.
Written by: Jor
Naked
(With My Headphones On) (4:57)
02 Rat City & Kiesza
2019 Soundbay Music AS.
Written by: Ellestad, Hosten, Michelsen, C. Sundberg, K.
Sundberg

CREDITS
Choreography – Dan Cohen and
Diana Archer Mills
Chief Creative Officer – Dr. Jackie Mills
Creative Director &
Program Coach – Kylie Gates
Technical Consultants – Bryce Hastings and
Andrew Newmarch
Production Coordinator – Fenella Bowater
PRESENTERS
L-R: Antoine Sagne, Diana Archer Mills, Kylie Gates,
Otto Prodan, Ash Cameron
Diana Archer Mills (New Zealand) is
choreographer for LES MILLS TONE, LES
MILLS CORE and LES MILLS BARRE, Creative
The key to building core strength, endurance and Director for BODYPUMP, BODYJAM and RPM
stability lays within the secret of LES MILLS CORE and co-Program Director for BODYBALANCE/
release 42. BODYFLOW. She is based in Auckland.
Power Twisting, Plated Cobras, Halo Slams
& resisted clams are just some of the brilliant
exercises you’ll get to perform, enjoy & master. Kylie Gates (Australia) is a Creative Director for
LES MILLS CORE, BODYBALANCE/BODYFLOW,
BODYATTACK, LES MILLS BARRE, LES MILLS
When training the muscle of the core, it’s TONE and SH’BAM and the Head Program Coach
important to focus on great form, following the for BODYPUMP. She is based in Auckland.
options and alternatives given is a really smart
way to building core stability strength and
endurance. Antoine Sagne (Senegal) is a LES MILLS CORE
The Hover variations in this work out have been Presenter and a BODYCOMBAT, LES MILLS GRIT
designed to challenge you whilst making you AND LES MILLS CONQUER Trainer and Instructor.
enjoy every beat the music is pumping at you, He is a Personal Trainer and lives in Auckland.
standing up using banded resistance or weight
plates allows you to move to a range that requires
Ash Cameron (New Zealand) is a CXWORX,
control stability as well as explosiveness.
SPRINT and LES MILLS GRIT Instructor and she is
Core 42 has some amazing motivational and based in Wellington.
uplifting music, look out for the bonus tracks
and give the full 45-minute format a go, it’s
challenging yet achievable. Otto Prodan (Brazil) is a LES MILLS CORE, LES
MILS TRIP, LES MILLS GRIT, LES MILLS TONE and
a BODYSTEP Instructor. He lives in Auckland and
Thanks for the feedback and please keep it
has been a Les Mills Instructor for seven years.
coming.
The Les Mills Core team.

KEY
Intro Introduction Br Bridge
B up Build up C Chorus
PC Pre-chorus V Verse
Instr Instrumental Alt Alternating
B Back F Forward
F&B Forward and back HOH Hands on hips
L Left R Right
O/H Over head ROM Range of motion
T&B Top and Bottom w. With
Low Level Advanced Level
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01. WARM-UP 30
TRACK FOCUS
I want my participants to feel successful in all the transitions through my clear coaching, engaged with the
music and feel ready for the workout ahead.
MUSIC EXERCISE CTS REPS

0:08 Intro / _ You 2x8 Set up Double Leg Lift. Lie on back, facing L side, arms
know at sides, palms up 16
0:17 V1 / _ I got 6x8 A Double Leg Lift 2/2 8 6x
my
0:42 Instr / 4½x8 A1 Alternating Single Leg Lift F&B 4 9x
(Piano) OPTION: Extend legs to vertical after 4 reps
1:02 C / Little 6x8 A2 Alternating Single Leg Lift & Double Pulse Crunch
more Alternating Single Leg Lift F&B, Double Pulse Crunch 4
Alternating Single Leg Lift F&B, lower down 4 6x
Knees over hips on last 2cts
1:29 V2 / Hey 4x8 B Oblique Leg Drop F&B

I’ve Lower knees F 4
Return to center 4
Lower knees B 4
Return to center 4 2x
1:46 Never 4x8 B 1
Oblique Leg Drop & Kick F&B
chose Lower knees F, top leg extend 4
Bend knee, return to center 4
Lower knees B, top leg extend 4
Bend knee, return to center 4 2x
2:03 C / Down 8½x8 B2 Oblique Leg Drop & 3x Kick F&B
Knees drop to F 4
3x Kicks 4
Reset, lower knees to B 4
3x Kicks 4 4x
Reset to start 4
2:40 Instr / 4x8 C Hip Bridge Opener Combo

(Electric Lower hips and feet down to floor 4
Guitar) Lift hips up 4 1x
Open knees out to sides 1
Close knees 1 12x
2:58 C / More 4½x8 C 1
Hip Bridge & Alternating Leg Extend
Hip Bridge, F leg extend 2
F leg return to start 2
Hip Bridge, B leg extend 2
B leg return to start 2 4x
Lower hips and feet to ground 4
3:18 Say it 4x8 A1 Alternating Single Leg Lift F&B 4 8x

OPTION: Extend leg to vertical
3:35 Outro / Say 4x8 A3 Alternating Single Leg Lift & Pulse Crunch 4 8x
it Stay with the Pulse Crunch until the end

01. SOMETHING'S GOT TO GIVE 3:53 mins
TECHNIQUE AND COACHING
COACHING ALTERNATING SINGLE LEG LIFT / DOUBLE
Focus on bringing your participants into the PULSE CRUNCH
correct position, straight from the beginning of KEY COACHING FOCUS
the track. They should feel how the abdominal
Engaging abs to press lower back down
brace will help keep their lower back towards
towards the floor
the floor as they move. Learn the music well so
you can nail the transitions. Remember, this is Ribs to hips (crunch)
your time to get everyone into the core mindset
so simple coaching with a positive enthusiastic LAYER 1
attitude to set the scene for the workout ahead. • Single leg lift
• Either bent legs or straighten to 45°
DOUBLE LEG LIFT
• Lightly touching down
KEY COACHING FOCUS
• Press the lower back down towards the
Engaging abs to press lower back towards the
floor and brace to hold the back position
floor
• Add the Double Pulse Crunch
LAYER 1 • Head goes down in between
• Arms at sides, palms up • Tuck the chin in
• Anchor shoulders to the floor • Squeeze ribs to hips
• Knees directly over hips
• Abs braced to keep lower back pressed LAYER 2
towards the floor • Upper abs getting warm
• Knees directly over hips • Crunch up and stay up
• Shins stay parallel • We love it when a Warm-up comes together
• Shoulders and shoulder blades off the floor
LEVELS
Decrease intensity with bent legs

01. SOMETHING'S GOT TO GIVE 3:53 mins
OBLIQUE LEG DROP / KICK
KEY COACHING FOCUS
Anchor both shoulders to the floor
LAYER 1
• Knee drop to the front
• Rolling from one side to the other
• Anchor the shoulders again
• Only go as far as you can keeping the
shoulders anchored down
• Top leg extends
• Brace abs harder now
• 3 Kicks now
• Top, bottom, top then switch
LAYER 2
• Brace abs endlessly through this workout today
• Lets give a little extra as we know the results
are worth it
• Challenge it by dropping your knees lower, big
push
HIP BRIDGE OPENER COMBO

KEY COACHING FOCUS
Squeeze glutes to lift hips
LAYER 1
• Feet come close to butt
• Squeeze glutes to lift hips
• Open and close the knees
• Feet are flat
• Keep the hips level
• Extend 1 leg at a time – out on the 45°
LAYER 2
• Engage the glutes and fire into the back body
• Challenge is to keep the hips high
• Go for length, go long

02. CORE STRENGTH 1
TRACK FOCUS
I want my participants to understand the precise execution of the Hover Knee Drop Combo so they can
build strength endurance. Once they have the base level they can challenge and progress to the next
level.

0:00 Intro / (Instr) 2x8 Set up for Hover. Facing R side, elbows under
shoulders, knee or toes 16
0:09 V1 / A little 4x8 A Hover 32
0:30 Instr / 4x8 A1 Hover Knee Drop Combo (Slow)
(Trombone) Step L foot out to side 2
Step R foot out to side 2
Double Knee Drop 2
Lift knees up 2
Step L foot in 2
Step R foot in 2
Double Knee Drop 2
Lift knees up 2 2x
OPTION: Hover Knee Drop
0:50 PC / Come 3x8 A2 Hover Knee Drop Combo (Fast)
Step L foot out to side 1
Step R foot out to side 1
Double Knee drop 1
Lift knees up 1
Step L foot in 1
Step R foot in 1
Double Knee Drop 1
Lift knees up 1 3x
1:05 C / A little 4x8 A3 Hover Knee Drop Combo (Faster)
Step L foot out to side ½
Step R foot out to side ½
Double Knee Drop ½
Lift knees up ½
Step L foot in ½
Step R foot in ½
Double Knee Drop ½
Lift knees up ½ 8x
1:25 V2 / Baby 2x8 Set up for Leg Drop Sequence. Lie on back facing
R side. Arms out to sides, legs to vertical 16
1:35 A little less 6x8 B Leg Drop Sequence
L leg drops, R leg bends 2
Both legs to vertical 2
Circle legs down, out to sides and up to vertical 4
R leg drops, L leg bends 2
Circle legs down, out to sides and up to vertical 4 3x
Preview Crunch last 4cts
2:06 B up / It’s 8x8 B1 Leg Drop & Crunch Sequence

getting late L leg drops, R leg bends 2
Circle legs down, out to sides 2
Legs to vertical, Crunch up, R arms towards feet,
palms facing 2
Repeat other side 8 4x
2:46 (Quiet) 2x8 Transition to Hover 16
2:56 V3 / A little 4x8 A1
Hover Knee Drop Combo (Slow) 16 2x

02. CORE STRENGTH 1
3:16 Instr / 4x8 A2 Hover Knee Drop Combo (Fast) 8 4x
(Trombone)
3:36 PC / Come 3x8 A3 Hover Knee Drop Combo (Faster) 4 6x
3:52 C / A little 4x8 A4 Hover Knee Drop Combo (w. Jack)
less Jack both feet out 1
Double Knee Drop 1
Jack both feet in 1
Double Knee Drop 1 8x
4:12 V4 / Baby 2x8 Transition to B. Set up for Leg Drop Sequence 16
4:22 A little less 7x8 B Leg Drop Sequence 16 3½x

OPTION: Add Hip Lift when legs go to vertical
after 2 reps
Last 2cts preview Crunch
4:57 C / A little 4x8 B1 Leg Drop & Crunch w. Hip Lift Sequence 16 2x
5:17 Satisfy me 3x8 C Pike Pulse

Legs vertical, Crunch up reach fingertips to toes 1
Lower down 1 13x
Hold the last one

02. A LITTLE LESS CONVERSATION 5:38 mins
WHY HOVER KNEE DROP COMBO
Research in the Les Mills Lab has demonstrated KEY COACHING FOCUS
that adding dynamic, balance challenges
to a Hover pattern raises the intensity. The Brace abs to keep hips and shoulders square to
progressions through this track will tailor the the floor
workout to the level of challenge each individual
seeks in your class. LAYER 1
• Lie on belly
COACHING • Elbows under shoulders, fists together
The Hover Combo will challenge everyone • Knees outside hips
starting small and gradually getting bigger as
participants progressively develop confidence. • Lift hips to shoulder height
The focus is to brace the abs so the hips and • Your on knees or toes
shoulders are square to the floor. When we Hover • Brace abs super hard
we use the sling muscles, which refers to the • Back long and straight
interconnections between our core muscles and
• If you're on your knees you can reverse knee
the muscles of the upper and lower limbs. This
drop
improves functional strength.
• If your're on your toes lets take a walk
The Leg Drop Sequence requires strength from
the lower abdominals and hip mobility, again • Walk out, out, knee drop and rise
start small, give options for participants with tight • Brace abs to keep shoulders and hips level
hamstrings. to the floor
Look at who is in front of you and offer the • Can we speed it up
different levels to suit the needs of your class. • Gently touch the knees
Take time to coach Layer 2 cues, explaining how
• Even faster now
to improve execution and build the intensity
through precision of movement. Try using • One more level – Jack with both feet moving
powerful imagery to bring these focuses to life for at the one time
participants and sell the benefits of this type of
training. LAYER 2
• Feel the rhythm of the movement
• Keep the movement super light like the floor
is lava
• Barely grazing the floor with your knees
• Press down though your forearms to stabilize
your body
• You're completely in control
LEVELS
Decrease intensity – on knees

02. A LITTLE LESS CONVERSATION 5:38 mins
LEG DROP SEQUENCE
KEY COACHING FOCUS
Lower back towards floor (Leg Drop) Squeeze
ribs to hips (on the Crunch) lower back
towards floor (Leg Extension)
LAYER 1
• Roll over to your back
• Arms wide, feet in the air
• Lower back locked in towards the floor
• Front leg bends and hip circle
• If your lower back starts to lift, reduce range to
keep the work in the lower abs
• Add the Crunch
• Chin tucks in as you reach for your feet
• Squeeze ribs to hips as you Crunch
• See if you can lift your tail bone off the floor
• Lets finish with the Pulse Crunch – on or off the
beat
LAYER 2
• If your lower back is staying down then try and
take your legs lower – challenge yourself
• We came to get stronger – lets put these
intensions into place
• Lets get out of our comfort zone and grow our
strength
EVELS
Decrease intensity – bend knees

TRACK FOCUS
I want my participants to feel rotational power. My precise coaching of rotating through the thoracic will
enable them to feel this in their bodies.

Set up for Single Leg Squat & Alternating Row.
Fold SMARTBAND in half. Holding handles in L
hand. Step L foot onto middle of SMARTBAND 1
foot width in from the end. Split handles
OPTION: Use 2x weight plates
0:00 Intro / (Instr) 2x8 Step R leg B 16
0:07 V1 / Kisses 4x8 A Single Leg Squat & Alternating Row L (Slow)
Row R arm 4
Row L arm 4 4x
0:23 C / La la la 4x8 A1 Single Leg Squat & Alternating Row (1/1/2) L
Row R arm 2
Hold 2
Row L arm 4 4x
0:38 La la la 8x8 A2 Single Leg Squat & Alternating Row w. Leg Lift L
Row R arm, open hip and lift R leg 2
Row L arm, R leg & arm lower 2 16x
1:09 V2 / Now the 2x8 Using 1 or 2x weight plates, set up for Lunge &
Squat Combo. Hold plate/s at collarbone 16
1:16 I don’t know 2x8 B Lunge & Squat Combo
Knee Lift L leg 2
L leg step B into Lunge 2
Knee Lift L leg 2
L leg step wide into Squat 2
Repeat R leg 8 1x
1:24 C / La la la 8x8 B1 Lunge & Squat Combo w. Woodchop Arms
Knee Lift L leg 2
L leg step B into Lunge, cross plate over R thigh 2
Knee Lift L leg, plate return to start 2
Repeat R side 8 4x
1:55 La la la 8x8 B2 Lunge & Squat Combo w. Arms O/H
Knee Lift L leg 2
L leg step B into Lunge, reach plate O/H then cross
plate over R thigh 2
Knee Lift L leg, plate return to start 2
Repeat R side 8 4x
2:25 (Silence) 2½x8 Set up for Single Leg Squat & Alternating Row
Fold SMARTBAND in half, holding handles
in R hand. Step R foot towards middle of the
SMARTBAND. Split handles, step L leg B 16
2:34 V3 / Kisses 4x8 A Single Leg Squat & Alternating Row (Slow) R 8 4x
2:49 C / La la la 4x8 A1 Single Leg Squat & Alternating Row (1/1/2) R 8 4x
3:05 La la la 8x8 A2 Single Leg Squat & Alternating Row w. Leg Lift R 4 16x

3:35 V4 / Now the 2x8 Set up for Woodchop using plate
Feet wide, bend L knee, plate by L knee 16
3:43 I don’t know 2x8 C Woodchop w. Halo Side Lunge (Slow)
Woodchop R 4
Return to start 4
Step L leg under hip, arms half circle above head
(Halo) 4
Wide lunge R, plate diagonally towards R knee 4 1x
3:51 QC / La la la 16x8 C1 Woodchop w. Halo Side Lunge (Fast)
Woodchop L 2
Return to start 2
Step L leg under hip, arms half circle above head
(Halo) 2
Wide lunge R, plate diagonally towards R knee 2
Repeat R 8 8x
Woodchop L and hold at top last 2cts

03. ALL AROUND THE WORLD (LA LA LA) 4:55 mins
WHY SINGLE LEG SQUAT & ALTERNATING ROW
Our core muscles transmit power from our
KEY COACHING FOCUS
legs through to the upper body. Training this
mechanism with exercises such as Woodchops Tip forward so nose is over toes. Brace abs so
and Halos will give us more strength when hips & shoulders open as one.
pushing and lifting objects in daily life.
LAYER 1
COACHING • Double the SMARTBAND and put under right
The key coaching focus to achieve rotational foot
power is coaching participants to rotate from the • Leave 1 foot-width distance of the band
centre of the chest and we do this in both the outside the shoe
Single Leg Squat with Rows, the Lunge Squat • Separate the handles
Combination and the Woodchop/Halo Sequence.
• Long step back
In the Alternating Row, before the beat kicks in
coach the importance of turning from the center • Tip forward from the hips so nose is over
of the chest by bracing hard to stabilize the hips toes
when you Row, then hips and shoulders move • Chest lifted
as one when you add the Leg Lift. Challenge • Left arm Row, then right arm Row
participants to hit the targets of pulling the
• Pick up the chest for great posture
elbows high as they Row to keep the work in the
rotator muscles of the trunk, and using the core to • Brace abs to keep hips facing forward
feel & control the landing! • Twist from the center of the chest (when
The Lunge Squat Sequence requires co- doing the Row without the Leg Lift)
ordination, balance and control – the key is to • Pull elbows high and squeeze shoulder
start light - this will become a great challenge that blade into spine (as you Row)
participants can build up to. • Brace abs so hips and shoulders move as
The Woodchop/Halo Sequence builds Core one (when lifting the back leg and opening
stability promotes movement control, we cue to hips and shoulders to side wall)
brace the abs to keep the hips and pelvis square,
effectively eliminating lumbar rotation as you twist
LAYER 2
from the center of your chest, promoting thoracic
rotation. • Bottom knee pushes out for good alignment
These types of movements help us get stronger • Feel it in the cross slings and glutes
and therefore minimize our risk of injury when • If you want more resistance take your hands
we perform our daily activities. You have time to further forward as you Row
space out your cues, one at a time, this way you • Core and outer hip muscles are working
don’t leave anyone behind. When participants together to control you
focus on the feeling of the working muscles, and
back into their bodies, it helps to fight fatigue and • Feel the power of the music and let it fuel the
ensures everyone stays committed to the end. movement
• If you feel unbalanced, recruit more of your
muscles, legs, arms, back, to help, especially
as you land

03. ALL AROUND THE WORLD (LA LA LA) 4:55 mins
LUNGE & SQUAT COMBO WOODCHOP W. HALO SIDE LUNGE
KEY COACHING FOCUS KEY COACHING FOCUS
Brace abs to square hips. Rotate from center Brace abs to keep Hips facing forward. Rotate
of the chest (lunge). Plate stops outside thigh from the center of the chest (Woodchop),
at knee level. Elbows forward as you press elbows forward (Halo)
LAYER 1 LAYER 1
• Pick up up one or both plates • Keep your band and double it over or grab a
• Plate at collarbones heavy plate
• Knee lift, lunge, knee, squat, switch • Slow Woodchop and step in a Halo
• Add the arms, cross it over the front thigh • Chop to the corner turning from the center
of the chest
• Brace abs to keep hips square to the front
• Brace abs to keep hips forward
• Turn from the center of the chest
• Hips sit back on the Side Lunge
• Add load, plate goes overhead
• Elbows forward as you halo overhead
• Elbows forward of the face
• Plate outside the thigh at knee level
• Plate stops at knee level
LAYER 2
LAYER 2
• Feel your abdominal brace controlling the
• Great balance work
movement
• Working the stabilizers
• It's helping us transfer the power from the legs
• Fully integrated strength work all the way up to the core and to the upper
body
LEVELS
Decrease Intensity - Band LEVELS
Decrease Intensity - Band

TRACK FOCUS
I want my class participants to feel the isolated glute and oblique floor work, through my precise execution
coaching. The standing work requires control, balance and a fun attitude.

Feet hip-width apart. Wrap SMARTBAND around
thighs, a fist-length above knees, cross SMARTBAND
behind, bring handles F, L handle threads through R
handle, R handle threads through L handle
0:00 Intro / (Piano) 4x8 Go down to floor, side on. Sit on L side of butt,
knees F and bent, heels inline with hips. Elbow under
shoulder, lift L hip up 32
0:12 Instr / (Beat 4x8 A Clam R 2/2
drops) Open top knee 4
Close knee 4 4x
0:25 V1 / This 8x8 A1 Clam Pulse R
3x Pulse (Open top knee) 6
Close knee 2 8x
0:50 Ohhhh oh 5x8 A Clam R 2/2 8 5x
1:06 Savage _ 4x8 A1 Clam Pulse R 8 4x
1:18 (Silence) 4½x8 Change sides. Sit on R side of butt, knees F and bent,
heels inline with hips. R elbow under shoulder, lift R
hip up 32
1:33 Instr / (Beat 4x8 A Clam L 2/2 8 4x
drops)
1:45 V2 / This 8x8 A1 Clam Pulse L 8 8x
2:10 Ohhhh oh 4x8 A Clam L 2/2 8 4x
2:26 Savage _ 4x8 A1 Clam Pulse L 8 4x
2:39 _ All my 4x8 Transition to standing. Pick up 1x weight plate in each

hand. Feet hip-width apart. 32
2:52 V3 / This 4x8 B Alternating Back Tap w. Plate Curl
Tap L leg B to 45°, arms open out to sides 4
Step L leg in & Half Squat, arms come F to halfway 4
Repeat R 8 2x
3:04 Ohhhh oh 5x8 B1 Alternating Leg Lift w. Plate Curl
L leg extend B at 45°, arms open out to sides 4
Repeat R 8 2½x
3:20 Instr / (Beat 4x8 B2 Alternating Leg Lift w. Plate Curl (Fast)
drops) L leg extend B at 45°, arms open out to sides 2
Repeat R 4 4x
3:33 _ Imma 4x8 B1 Alternating Leg Lift w. Plate Curl 16 2x
3:45 Br / Pretty 8x8 B 3
Alternating Leg Lift w. Plate Curl (Slower)
girl L leg extend B at 45°, arms open out to sides 8
Repeat R 16 2x
4:11 Outro / 8x8 B 2
Alternating Leg Lift w. Plate Curl (Fast) 8 8x
Savage Squat down and hold last 2cts

04. PRETTY SAVAGE 4:40 mins
WHY CLAM
One of the advantages of the Clam is that it works KEY COACHING FOCUS
both left and right hip abductors simultaneously.
Bottom hip is lifted. Hips and chest square to
The top glutes work hard to abduct and laterally
the front
rotate the hip, while the bottom ones drive the
knee into the floor to keep the hip lifted.
LAYER 1
COACHING • Elbow under shoulder
This is the opportunity to work hard together and • Knees forward of hips
have a little banter, with this cool song. • Lift bottom hip up
We set up this track with the band around the • Bottom foot stays down to floor to stabilize
thighs. The benefit of using the band in this way
provides strength gains to our hip abductors • Top hip opens and closes
(side glutes) helping control knee alignment and • Hips and chest square to the front
the position of our pelvis during weight–bearing • Drive the forearm into the floor to support the
activities. shoulder
Clam : Coach the position for feet, knees, hips
and elbow. Use imagery around keeping the feet
LAYER 2
together to initiate the movement from the top
knee. When feet are together the movement • Try and get the outside of the knee facing the
comes from the top knee, therefore recruiting rear so you have outward rotation and more
and isolating the muscles in the glutes necessary engagement in the glutes
for hip abduction. Lifting bottom hip off the floor • Keep lifting the bottom hip high being savage
is going to recruit the obliques for isometric with the band
isolation. • If you want the cake – you better bake
For the standing sequence, start by coaching
body part, direction and alignment to set the
LEVEL
foundation for the move. For the upper body,
explain why the arms press forwards to load the  To decrease intensity, no SMARTBAND, bottom
shoulder and core. hip stays down
CORE is technical and precise. We have fun
and play with the music. The lyrics and beats
are phenomenal to hook into, this track gives
you a great opportunity to connect with your
class. Make eye contact, play around and keep
it simple. How will you create this feel in your
classes?

04. PRETTY SAVAGE 4:40 mins
ALTERNATING BACK TAP W. PLATE CURL
KEY COACHING FOCUS
Brace abs to keep hips forward
LAYER 1
• Bring yourself up to standing
• Grab your plates, 1 in each hand
• Alternating Back Taps and Half Squat
• Leg goes back to the 45°
• Square hips and brace abs
• Try lifting the leg off now
• Squeeze butt as you Kickback
• Chest up and grow into your strong posture
• Arms are pressing forward to engage the core
LAYER 2
• Square posture to train the stabilizers
• Squeeze the shoulder blades
• Feel how much harder your abs have to work
here
• Stronger than you think
LEVEL
To decrease intensity – no plates

05. CORE STRENGTH 2
TRACK FOCUS
I want my participants to understand how to engage the obliques in each move through my precise
execution coaching. Allow space for the inspirational music to shine through.

0:00 Intro / (Instr) 2x8 Lie down on back, facing L side. Feet on floor, arms
wide, bring knees over hips. 16
OPTION: Use small weight plate
0:11 V1 / _ You 9x8 A Oblique Leg Drop Sequence F&B
know Drop knees to F 2
Extend top leg 2
Bring legs to center 2
Bend top knee 2
Repeat B 8 4½x
OPTION: Double Leg Extend after 2 reps
1:09 C / Crazy 8x8 B Cross Crawl F&B 4 15x

Bring knees over hips and arms out to sides 4
1:34 _ Ba ba 4x8 A Oblique Leg Drop Sequence F&B 16 2x

OPTION: Knees bent or extend legs
2:00 V2 / _ I know 2x8 Set up for Side Hover L

Grab the back of the legs, swing them around to
other side. Lie on L side, bottom knee bent, top leg
extended. R arm to vertical 16
OPTION: Use weight plate in R arm
2:13 And now 2x8 B Side Hover L
Lift hips up 16
OPTION: Knees or scissored feet
2:26 PC / 5x8 B1 Rolling Side Hover L
Dangerous R arm thread plate through L elbow 4
R arm B to vertical, Side Hover 4 5x
2:57 C / Crazy 4x8 B2 Side Hover w. Hip Lift L
Lift hip up 1
Lower down 1
Lie on side, legs extend, L arm out to side, R fingertips
to temple 4 14x
3:23 Say 4x8 C Side Oblique Crunch R

Side Crunch, both knees in, R arm reaches towards R
foot 1
Return to start 1 16x
OPTION: Top knee in, bottom leg stays extended
3:49 V3 / _ I know 2x8 Set up for Side Hover R

Lie on R side, bottom knee bent, top leg extended. L
arm to vertical 16
4:02 And now 2x8 B Side Hover R 16
4:14 PC / 5x8 B1
Rolling Side Hover R 8 5x
Dangerous
4:46 C / Crazy 4x8 B2 Side Hover w. Hip Lift R
Lie on side, legs extend, R arm out to side, L fingertips
to temple 2 14x
5:12 Say 4x8 C Side Oblique Crunch L 2 16x

05. NEVER CHANGE 5:41 mins
WHY OBLIQUE LEG DROP
Excessive "give" in the lumbar region during KEY COACHING FOCUS
rotation activities is a common contributor to disc
Anchor shoulders to the floor
injury.
Training the body to move as one in a Rotating
LAYER 1
Hover helps prevent this and increases strength
during rotation activities. • Arms out wide
• Knees over hips
COACHING • Anchor the shoulders down
Make sure you physically practice this track so you • knee drop to front
can role-model all the levels – high and low – and
• Extend top leg
match your vocal delivery to the intensity of the
moves... It’s a tough one! • Circle up and set knees over hips
We start with the Leg Drops - This move really • Brace abs hard to control
strengthens the waistline. Emphasize that the • Try both legs now
rear shoulder needs to be anchored to achieve
strength gains. When the beat drops the Cross
LAYER 2
Crawls kick in hard & fast.
• This is going to challenge us but we have the
The Rolling Side Hovers bite hard, so offer all
most inspiring music – tune into the feels and
levels so everyone is successful and, of course,
use it to motivate you
give the option of with or without resistance. The
challenge and the motivation. Focus on coaching • Single or double – do what you can do well
the whole body to move as one strong connected • When we put the effort in that means results
unit.
Lastly, empower participants by giving them the LEVEL
benefits of the movements – the WHY! Show your
love of the workout through genuine physical ò To decrease intensity, stay on single leg
rolemodeling of working out to music. Find
the balance so you are actually team–teaching
with the music – this allows the music to have a
CROSS CRAWL
voice, as we know the music is part of driving the
workout motivation and enjoyment. KEY COACHING FOCUS
Lift shoulder up and across towards opposite
knee. Rotate from the center of the chest
LAYER 1
• Fingertips to temples
• Knees over hips
• Legs bent or straight
• Twist from the center of your chest
• Lift shoulder up and across to the opposite
knee
• Pull the elbow back as you rotate
• Chin tucked in
• Brace abs to stabilize hips and pelvis
LAYER 2
• We are crunching and twisting
LEVEL
To decrease intensity, bend knees

05. NEVER CHANGE 5:41 mins
ROLLING SIDE HOVER / HIP LIFT
KEY COACHING FOCUS
Brace abs so shoulders and hips move as one
LAYER 1
• Challenge with small plate
• Side Hover
• Elbow under shoulder
• Press the plate up
• Either bend the bottom leg or scissor
• Brace the abs
• Lift the bottom hip away from the floor
• Pivot on the feet, to square the body to the
floor
• Hips and shoulders moves are one
• Plate goes to the back elbow
• Side hip lift
LAYER 2
• It's intense – let's elevate our core fitness
• Let’s isolate this work
LEVEL
To decrease intensity, no plate, bend knees
SIDE OBLIQUE CRUNCH

KEY COACHING FOCUS
Squeeze top rib to hip. Bottom side waist
stays on the floor as you Side Crunch
LAYER 1
• Plate comes down
• Side on
• Extend the bottom arm out
• Crunch up and down
• Squeeze ribs to hip
• Knees and hips face forward
• Bottom side waist stays on the floor as you
Side Crunch
LAYER 2
• Pull the bottom of the ribcage down to your
hips to strengthen the muscles in your waistline
LEVEL
To decrease intensity - single leg extension

06. CORE STRENGTH 3
TRACK FOCUS
I want my participants to understand how to do the base Tabletop execution then progress to the swing
back for more core engagement.

0:00 Intro / (Instr) 4x8 Set up for Alternating Tabletop Tap. Sit facing L
side, knees bent, feet on floor. Hands shoulder–
width apart just behind butt, fingertips face out to
sides. Pull shoulders back then lift hips up 32
0:11 C / Oaria 8x8 A Alternating Tabletop Leg Lift F&B
Extend F leg 8
Bring hips B under the shoulders 8
Lift hips up, extend B leg 8
Bring hips B under the shoulders 8 2x
0:33 V1 / Mas que 8x8 A1 Alternating Tabletop Leg Lift & Swing Back F&B
nada Extend F leg (fast), hold 8
Swing hips B and down through hands 8
Extend B leg (fast), hold 8
Swing hips B and down through hands 8 2x
0:55 V2 / Mas que 12x8 A2 Alternating Tabletop Leg Lift Pulse & Swing
nada Back F&B
Extend F leg, 3x pulse 12
Swing hips B and down through hands 4
Extend B leg, 3x pulse 12
Swing hips B and down through hands 4 3x
1:27 V3 / Mas que 4x8 Set up Horse Stance Pointer. Facing front, hands
nada shoulder-width apart. L arm and R leg out to 45° 32
OPTION: Use weight plate in L hand
1:38 Br / Este 16x8 B Horse Stance Pointer Leg Lift R&L
samba Lift R leg up. L arm at stays out at 45° 2
R leg lower 2 15x
Change to other side 8
Lift L leg up. R arm at stays out at 45° 2
L leg lower 2 15x
2:21 V4 / Mas que 4x8 Set up Back Extension Sequence

nada Lie on belly facing F. Lift chest up, arms F 32
2:31 Br / Este 16x8 C Back Extension Sequence
samba 2x pulse, arms F 8
2x pulse, arms out to sides 8
2x pulse, arms behind 45° 8
2x pulse, arms by thighs 8 4x
Childs Pose

06. MAS QUE NADA 3:15 mins
WHY ALTERNATING TABLETOP
The Horse Stance exercise trains strength KEY COACHING FOCUS
endurance and movement precision. The target Squeeze butt. Hips level to the floor
is our posterior sling - specifically the connection
between opposite shoulder and hip via the lats
LAYER 1
and gluts. This is a great way to strengthen the
connections to the thoraco-lumbar fascia which • Hands under shoulders, fingers to the side
acts like a corset around the lumbo pelvic region. • Heels slightly forward of knees
• Lift the butt off and open the chest
COACHING
• Squeeze butt as you lift hips towards knee
Short track so encourage your class to work hard line
throughout for postural gains.
• Keep chin tucked in
The first block of work is the Alternating Tabletop
Sequence. This is a fantastic bodyweight • Drive hips
movement that drives great glute engagement. • Extend leg forward and long
As you master the swing back of the hips, you can • Squeeze shoulder blades together as you lift
load the core more. Also, great mobility work for
• Butt pulls back between arms (Swing back)
the thoracic and shoulder areas!
• OPTION: If shoulders are fatiguing, touch butt
The middle block works from Horse Stance
down gently in between
providing great stability and strength gains
working the cross slings.
The last block finishes with back extension work LAYER 2
that helps improve scapula control, an important • When you lift your hips up and swing them
component of improving shoulder stability, as back it forces your abdominals to work harder
well as all the postural benefits that make us feel • Challenge: Try straightening your legs as you
and look strong. The key to this track is to coach swing through
all levels so everyone is included. Know your
participants and know their goals so you can help • Keep driving from the bottom, push through
motivate them to success! the heel
LEVEL
To decrease intensity – touch hips down in
between

06. MAS QUE NADA 3:15 mins
HORSE STANCE POINTER LEG LIFT
KEY COACHING FOCUS
Squeeze butt. Hips and shoulders square to
the floor.
LAYER 1
• Pointer, all fours
• Plate is option
• Leg and opposite arm out on 45°
• Pulse the leg
• Keep the plate & arm still
• Squeeze butt
• Squeeze the shoulder blade into spine
LAYER 2
• Small controlled movement
• Feel the butt squeeze lift the leg
• Feel the connection from the front shoulder
to the opposite butt cheek – connecting your
sling muscles
LEVEL
To decrease intensity – no plate
BACK EXTENSION SEQUENCE

KEY COACHING FOCUS
Squeeze butt squeeze shoulder blades
LAYER 1
• Lay down on your belly
• Bring your feet together
• Squeeze butt hard
• Reach arms forward
• Lift chest and lift arms off the floor
• 2 pulse rhythm
• Forward, side, 45° and all the way back
• Arms close to thigh
LAYER 2
• Big postural muscles that we are working
so keep squeezing the glutes hard and the
shoulder blades
LEVEL
To decrease intensity – touch fingertips lightly to
floor in between reps

BONUS
02. CORE STRENGTH 1
TRACK FOCUS
I want my class participants to try different levels of intensity in each working block. This track has 5 blocks
that get progressively harder if participants choose to do so.

0:00 Intro / (Instr) 1½x8 Set up for C-Crunch. Lie down on back, facing
L side. Feet on floor, elbows bent arms/plate at
forehead 10
OPTION: Use weight plate
0:08 V1 / _ Are 8x8 A C-Crunch & Extension Sequence
C-Crunch 2
Arms and feet extend to ceiling (Pike Crunch) 2
Open arms and legs out to 45° 4 8x
0:53 C / Headphones 2x8 A1 Pike Pulse Crunch
on Pike Pulse arms and legs 2
8x
Hold last rep up
1:07 V2 / _ I ain’t 2x8 Set up for Hover. Facing front, on knees, elbows
under shoulders 20
OPTION: Knees or toes
1:19 _ You can’t 2x8 B Hover 16
1:30 PC / _ If you’re 4x8 B1 Hover Alternating Toe Tap
Tap L foot out to side 1
Return to start 1
Repeat R 2 8x
OPTION: On knees, Alternating Knee Lift
1:52 C / Headphones 2x8 B2 Hover Alternating Toe Tap w. Arm Reach
on Tap L foot out to side, R arm reach out to 45° 1
Return to start 1
Tap R foot out to side, L arm reach out to 45° 1
Return to start 1
4x
2:04 Br / Oh, I’m 2x8 Roll over to B facing L side. Set up for C-Crunch 16
2:15 Oh 4x8 A C-Crunch & Extension Sequence 8 4x
OPTION: Add Tail bone lift in Pike Crunch
2:38 C / Headphones 4x8 A1 Pike Pulse Crunch 2
on Hold last rep up 16
3:00 Br / Oh, I’m 2x8 Roll over, set up Hover Alternating Toe Tap 20
3:11 Oh 4x8 B 1
Hover Alternating Toe Tap 4 8x
3:34 C / Headphones 4x8 Hover Alternating Toe Tap w. Arm Reach 4 8x
on Hold last rep out
3:57 Br / Oh, I’m 2x8 Roll over to B facing L side. Set up for C-Crunch 16
4:08 Oh 4x8 A C-Crunch & Extension Sequence 8 4x
4:31 C / Headphones 4x8 A1 Pike Pulse Crunch 2 16x
on Hold

BONUS
02. NAKED (WITH MY HEADPHONES ON) 4:57 mins
WHY C-CRUNCH EXTENSION SEQUENCE
Driving the forearm into the floor in the Hover KEY COACHING FOCUS
with hand reach fires up the shoulder stabilisers.
Squeeze ribs to hips (C-Crunch) lower back
Not only is this great shoulder prehab - it also
towards the floor (extension)
assists in keeping the chest square, training
precision.
LAYER 1
COACHING • Grab a plate
The key move in this track is the Hover with Arm • Lay on your back
& Leg Tap. This will challenge everyone starting • Bring the plate to the forehead
small and gradually getting bigger as participants
progressively develop confidence in their ability. • C-Crunch in, press legs and arms up, open to
45 degrees
The focus is to brace the abs so the hips and
shoulders are square to the floor. When we Hover • Press the lower back towards the floor and
we use the sling muscles, which refers to the brace the abs hard
interconnections between our core muscles of the • If you feel the lower back lifting, keep legs
upper and lower limbs. This improves functional higher or lose the plate
strength. • Feel the ribs slide towards the hips on the
Look at who’s in front of you and offer the Crunch
different levels to suit the needs of your class. • Lets go for the Pike Crunch
Take time to coach Layer 2 cues, explaining how
• Lift the shoulders off the floor
to improve execution and build the intensity
through precision of movement. Try using
powerful imagery to bring these focuses to life for LAYER 2
participants and sell the benefits of this type of • When we move well we move strong and get
training. results
• If you haven’t felt the challenge – go for the
plate
• Try the tail bone lift – use the lower abs to
scoop and lift the tail bone and hips off the
floor overloading the core
• Don’t tap out – keep pressing everything to
the ceiling
• When they say every rep counts, its true –
when you want to stop that’s when you get the
results
LEVEL
To decrease intensity - no plate

BONUS
02. NAKED (WITH MY HEADPHONES ON) 4:57 mins
HOVER ALTERNATING TOE TAP W. ARM
REACH
KEY COACHING FOCUS
Brace abs to keep hips and shoulders level,
remaining square to floor
LAYER 1
• Elbows under shoulders, fists together
• Knees outside hips
• Abs braced to support lower back
• Lift hips to shoulder level, knees or toes
• Back long and straight
• Tap out and reset
• No tapping reverse knee drop
• Brace abs to keep shoulders and hips level
to the floor
• Add the arm reach out on the 45°
LAYER 2
• Hold just that little bit longer on the arm and
leg extension, feeling the core firing strong
• Really use your core stabilizers to keep
everything square
LEVEL
To decrease intensity - on knees or to add
stability, take feet wider

45-MINUTE FORMAT
WARM-UP 45
TRACK FOCUS
I want my participants to feel the connection to the core. Through my coaching my participants will know
the what, why and how of all movements. This track is the foundation for the 45-min workout: it has
isolation and integration for total body conditioning!

0:05 Intro 2½x8 Set up Alternating Single Leg Lift. Lie on back, facing
L side, feet on floor. Arms at sides, palms up.
Have a weight plate and SMARTBAND nearby 20
0:14 _ You don’t 2x8 A Alternating Single Leg Lift F&B (Slow) 8 2x
0:22 If I was 4x8 A1 Alternating Single Leg Lift F&B (Fast) 4 8x
0:38 C / Love 4x8 A 1
Rocking Horse
Single Leg Lift F. Crunch up, hands reach F 2
Single Leg Lift B. Lower down 2 8x
Fingertips to temples last 2cts
0:53 Instr 8x8 B Cross Crawl F&B 4 16x
Extend legs after 8 reps
1:24 Listen _ 2x8 Set up Hip Bridge. Feet on floor, close to butt, lift 16
hips up
1:31 _ Everywhere 6x8 C Hip Bridge w. Alternating Single Leg Lift
Lift F leg up (knee to ceiling) 2
Lower hips halfway, F foot to floor 2
Lift B leg up (knee to ceiling) 2
Lower hips halfway, B foot to floor 2 6x
1:55 C / Love 4x8 Set up Hover. Roll over to knees, elbows under
shoulders 32
OPTION: Knees or toes
2:10 Instr 8x8 D Hover Double Knee Drop 4 16x
OPTION: Knee Lift
2:41 (Silence) 2½x8 Stand up and set up for Woodchop & Halo. Use
weight plate or SMARTBAND. Feet wide, bend L
knee, plate above L knee 20
2:50 Protection 2x8 Woodchop & Halo Slow (Preview)
Woodchop R, Side Lunge R 4
Return plate to L knee 4
Plate diagonally towards R, half circle above head
(Halo) 4
Plate diagonally towards R knee 4
2:58 Let me _ 8x8 E Woodchop & Halo L&R (Faster)
Woodchop L, Side Lunge L 2
Return plate to R knee, Side Lunge R 2
Plate diagonally towards L, half circle above head
(Halo) 2
Plate diagonally towards L knee 2
Repeat other side 8 4x

45-MINUTE FORMAT
LET ME LOVE YOU (DAZZ REMIX) 3:34mins
WHY CROSS CRAWL
Focusing on replicating the feeling of core KEY COACHING FOCUS
activation in the standing phase of this track helps
Opposite shoulder to opposite knee.
condition our neural system for what lies ahead.
COACHING LAYER 1
We want our participants to understand the • Cross Crawl front & back
abdominal brace and to move well early in the • Fingertips to temples
workout. Transitions are fast, so coach with a • Chin tucks in
purpose and keep it simple. To simplify the
• Opposite shoulder coming up and across
coaching try using body part and direction
followed by safety cues. There are opportunities • Elbows wide
in the longer Hip Bridge and Plank Sequences to • Extend the legs long 45 degrees
add a little challenge if the class is ready for it. For
the standing Woodchop and Halo Sequences the
focus is on coaching the difference between the LAYER 2
Side Lunge and Wide Squat stances. • When the Warm-up is good the workout is
amazing
ALTERNATING SINGLE LEG LIFT / ROCKING • Feeling the obliques warming up
HORSE
KEY COACHING FOCUS LEVEL
Engaging abs to press lower back towards the To decrease intensity - bend knees
floor
LAYER 1
HIP BRIDGE W. ALTERNATING SINGLE LEG
• Arms at sides, palms up
LIFT
• Anchor shoulders to the floor and brace abs
KEY COACHING FOCUS
• Alternating leg lift
Squeeze glutes to lift hips. Keep hips level
• Knees directly over hips
• Abs braced to keep lower back pressed LAYER 1
towards the floor
• Feet come close to butt
• Toes tap lightly
• Arms by sides
• Shins stay parallel
• Squeeze glutes to lift hips
• Rocking Horse, lift shoulders up and down
• Alternating leg lift
• Ribs to hips as you crunch
• Hips up and halfway down
• Hips and pelvis level
LAYER 2
• We are prepping and priming the muscles for
LAYER 2
this workout
• Drive the knee to ceiling to fire the posterior
chain

45-MINUTE FORMAT
LET ME LOVE YOU (DAZZ REMIX) 3:34mins
HOVER DOUBLE KNEE DROP
KEY COACHING FOCUS
Brace abs keep back long and straight. Hips
and shoulders square to the floor
LAYER 1
• Elbows under shoulders
• Fists together
• Feet hip-width
• Knees or toes
• Lift hips up inline with shoulders
• Back long and straight
• Abs braced
• Keep hips level to the floor
• Double knee drop
• If you’re on your knees, reverse the Knee Drop
LAYER 2
• Press the forearms into the floor to stabilize the
shoulders
• Brace the core even more so you don’t bounce
LEVEL
To decrease intensity - on knees
WOODCHOP & HALO

KEY COACHING FOCUS
Chest lifted abs braced. Twist from the center
of the chest
LAYER 1
• Plate or band
• Side lunge to start
• Woodchop and Halo
• Side lunge and squat
• Press the knees out, hips sit back and down
• Chest lifted
• Brace abs to keep pelvis facing forward
• Twist from the center of your chest
• Plate stops at knee level outside thigh
LAYER 2
• We are integrating the whole body ready for
this workout
LEVEL
To decrease intensity - band

45-MINUTE FORMAT STANDING STRENGTH 3 / BONUS 3 – 30-MINUTE FORMAT
STANDING STRENGTH 3
TRACK FOCUS
I want my participants to understand how to execute all the movements at a level that is suitable for them.
Bring focus to control so participants gain the functional benefits of this training.

0:00 Intro 2x8 Feet wide, Half Squat. Relax shoulders, hands clasped
together 16
0:12 Instr / 2x8 A Halo Slam (Slow)
(Faster beat) Circle hands L around head to O/H (Halo) 2
Strike down the middle (Slam) 2
Repeat R 4 2x
0:25 (Distorted 4x8 A 1
Halo Slam (Fast)
lyrics) Circle hands L around head to O/H (Halo) 1
Strike down the middle (Slam) 1
Repeat R 2 8x
OPTION: Lift heels on Halo after 4 reps
0:51 (Clapping) 2x8 B Lunge & Twist (Slow)

Step L leg B into Lunge, elbows out fingertips facing 2
down 2
Twist over F knee & back 2
Hold 2
Step L leg in 8 1x
Repeat R leg
1:04 (Synth beat 4x8 B1 Lunge & Twist L&R (Fast)
drops) Step L leg B into Lunge, elbows out fingertips facing 1
down 1
Twist over F knee & back 1
Hold 1
Step L leg in 4 4x
Repeat R leg
Step feet wide last 2cts
1:29 (Quiet) 8x8 C Halo Slam & Lunge Twist Combo

2x Halo Slam L&R (Fast) 8
2x Lunge & Twist L&R (Fast) 8 4x
2:20 (Clapping) 8x8 C1 Halo Slam & Lunge Drop Twist Combo
2x Halo Slam L&R (Fast) 8
Step L leg B into Lunge. Twist over F knee & back 1
Step L leg in 1
Repeat R leg 2
Repeat L leg 2
Repeat R leg 2 4x
3:12 (Keyboard 4x8 D Burpee (Slow)

low) Squat down 2
Hands to floor 2
Step L leg B to Plank 2
Step R leg B to Plank 2
Step L leg in 2
Step R leg in 2
Squat 2
Stand up 2 2x

STANDING STRENGTH 3
3:37 (Distorted 4x8 D1 Burpee (Faster)
lyrics) Squat down 1
Hands to floor 1
Jump both legs out to Plank 2
Jump both legs into Squat 2
Stand up 2 4x
4:02 (Synth B up) 16x8 D2 Burpee & Rotating Side Plank
Squat down 2
Hands to floor, jump both legs out to Plank 2
R arm opens to vertical, roll onto side of L foot, R leg 2
lifts
Return to Plank position 2
L arm opens to vertical, roll onto side of R foot, L leg 2
lifts
Return to Plank position 2
Jump feet into Squat 2
Stand up 2 8x
OPTION: Side Plank on knee
OPTION: Lift top leg on Side Plank after 4 reps

MURDA 5:45 mins
WHY HALO SLAM & LUNGE TWIST COMBO
Reactive core training increases the sensitivity KEY COACHING FOCUS
of our core during dynamic movements. Core
Brace abs & chest up in squat (Slam) rotate
stability is all about timing and precision -
from the center of the chest (Lunge Twist)
knowing how much and when to contract our core
muscles is the key to injury prevention.
LAYER 1
COACHING • Feet wide Squat position
We hope you love and are enjoying this unique • Circle round the head
track as much as we do! You can use this Track • Slam down into the Squat
as Bonus 3 in the 30 -minute class. It is Standing
Strength with integration at its best. These • Chest up, abs braced as you land into the
movements not only work the core, they build Squat
muscle strength and endurance in both lower and • Lift the heels as you Halo
upper body and all the mobility gains as well!!! • Squeeze glutes & drive hips forward & up
What’s unique about this track is there is 2 • Right leg Lunge and Twist
halves; the standing work & the floor work. The
• Rotate from the center of the chest
Halo Slam will force the core to react & respond
especially with the heel lift engaging more of the • Square hips and brace abs
posterior chain. The Burpee is a progression so • Put the moves together
add on as your class is ready for it. There are so • Halo Squat 4 times
many levels that people can chose to take and
feel successful in the track so look out and see • Lunge and Twist
what your participants need. Focus is on control • Long step back on the lunge
the entire time and you and your participants will
build strength and mobility fast. Remember, allow
LAYER 2
the music to drive the experience.
• Strike in the middle
• Create the stability then find your balance
• As you move you can feel the progression
• Slam it down – feel your core react

MURDA 5:45 mins
BURPEE BURPEE & ROTATING SIDE PLANK
KEY COACHING FOCUS KEY COACHING FOCUS
Brace the abs as you step back into plank. Brace abs, chest up (Squat). Brace abs, back
long and straight (Plank). Bottom hip lifts away
from the floor (Side Plank)
LAYER 1
• Burpee slow
LAYER 1
• Squat
• Lets add on the progression
• Hands to the floor
• Stay down in the Plank
• Step back into Plank
• Brace abs hard
• Step feet outside hands
• Rotate to Side Plank
• Squat and stand
• Brace abs so the body moves as one
• Hips sit back and down on the Squat
• Lift bottom hip from the floor
• Brace abs and chest up as you Squat
• Inside knee down for option
• Butt just above the knee line
• Scissor the feet and pivot on the heels
• As you rise up, squeeze between the shoulder
blades to open the chest • Stand up then do again
• You can try a little faster now, still stepping or • Next progression, small lift of the top leg
jumping
• Brace the abs hard in the Plank LAYER 2
• Back long and straight • Focus on the strong abdominal brace as you
roll from one side to the other
LAYER 2 • Push down through your hand on the floor to
stabilize the shoulder
• Feel the integrated strength
• Whole body integration and core control
LEVELS • Master your core, master your body
Decrease intensity - no jump back • All about balance control and stability
LEVELS
Decrease intensity - No jump in the Burpee, knee
down on the Side Plank

45-MINUTE FORMAT
STRETCH
TRACK FOCUS
I want my participants to feel the stretches, helping to increase mobility in the hips and thoracic areas.
MUSIC EXERCISE CTS

0:00 Intro / _ Just 4x8 Set up for Frog. On floor, open knees out wide and outside
come over hips, heels just outside of knees 32
0:13 V1 / _ You’re 4x8 A Frog Stretch
Come down to elbows, directly under shoulders 32
0:28 I had to 12x8 A1 PNF Frog Stretch 16
Squeeze knees in towards floor and breathe in 16
Release
1:12 _ I miss what 4x8 Come up and press into hands. Turn to L side. Set up Swan 32
Pose. Bring L knee to front 90° and bend R to 90°. Roll hip
down and chest square to front
1:26 PC / _ I had to 8x8 B Swan Pose L 64
OPTION: Straighten B leg. Reach hands F
1:55 C / _ Just 4x8 B1 Quadricep Stretch R
come Pull R heel in towards butt 32
OPTION: From Swan Pose, kick R foot up and pull in towards
body
2:10 Rap / My 4x8 Set up for Hip Flexor Stretch R. Kneeling Lunge 90/90. Tuck
loves like pelvis under 32
2:25 Me First 12x8 C Hip Flexor Stretch R
Lift R arm over head 32
R arm crosses over L thigh, L hand on hip 64
3:08 Instr / 4½x8 Change sides. Set up for Swan Pose L 32
(Silence)
3:24 PC / _ I had to 8x8 B Swan Pose R 64
3:53 C / _ Just 4x8 B1 Quadricep Stretch L 32
come
4:08 Rap / My 4x8 Set up for Psoas Stretch L. Kneeling Lunge 90/90. Tuck pelvis 32
loves like under
4:23 Me First 12x8 C Psoas L 32
Lift L arm over head 64
L arm crosses over R thigh, R hand on hip
Stand up

45-MINUTE FORMAT
COME OVER 5:24 mins
WHY SWAN POSE
These stretches enhance core stability by KEY COACHING FOCUS
mobilising the joints of the hips and thoracic
Heel to groin for safety
spine.
COACHING LAYER 1
We spend time stretching hips, glutes and • Transition to Swan
thoracic regions to enhance core function and • OPTION: down in 90/90 with bent legs or
strength. Encourage your participants to stay and come to full Swan
stretch. Just like the core exercises, give levels so • Heel to groin
everyone feels included and successful. Educate
• Roll the hip towards the foot
them on the benefits of the stretches that will help
and prepare them for their next class. • Extend the back leg away
• Try and stay in neutral spine as you come
FROG STRETCH forward
KEY COACHING FOCUS • Quad stretch, pick up the back foot
Brace abs to support spine
LAYER 2
LAYER 1
• Turn shoulders to side wall to deepen the hip
• Knees wide stretch
• Kick feet out • Stretching is tough at the start but so worth it
• Ankles inline with knees
• Come down to the elbows LEVELS
• Brace abs to support back Decrease – 90/90
• Pull your knees in and together for PNF
• Hold the contraction and then let it go PSOAS
KEY COACHING FOCUS
LAYER 2 Knee under hip
• Maintain neutral spine
• Use your breath to release and deepen the LAYER 1
stretch • Come up to a Lunge to stretch the Psoas
• Quick way to get mobility • Knee over ankle
• Pull back and align shoulders over hips
• Squeeze glutes to tuck tail bone
• Reach the arm up and over
• Lets twist, top arm over the knee
• Turn shoulders
LAYER 2
• Such a great stretch if we spend a lot of time at
a desk
• Breath into your stretch to feel it up your side
body
• So good for us to stretch like this as its proven
that it improves our core functionalilty and next
time you hit the workout you can get more
core gains

WE ARE ONE GLOBAL FAMILY
We are one global family of leaders, passionately Millions of us bind together every day to unite
devoted to creating a fitter planet. through sweat. Music is in our soul. We are
We fearlessly inspire others to discover their true passionate about it. It gives us drive and focus.
potential by falling in love with exercise. While honouring our heritage, we set course for
Exercise is our global movement. the future looking to inspire, innovate and create
as much as humanly possible.
Our movement shakes the world. We remove the
boundaries of judgment and empower all people We are ludicrous enough to believe that we can
to enjoy the unique benefits of movement. change the world.
We are United.
OUR DECLARATION OF INTENT

The Les Mills family is made up of fitness clubs, situations with the utmost respect to everyone.
Instructors and millions of participants from Choosing, licensing and matching choreography
around the globe. to the right music is a huge challenge! We
We may differ in location, religion, race, colour screen all music and try to avoid any language or
and language, but we unite in our love of references that may cause offense. Sometimes
movement, music and the pursuit of healthy there will be an alternative track (at the bottom of
living, for every single person on our planet. the track list) for you to use instead.
At Les Mills, we believe in the dignity of each We embrace open communication with our
individual within our community, and we strive global family so that differences of opinion can be
towards equality for all. expressed, and education will always continue.
We celebrate and showcase all cultures through We are here, doors open, ready to listen and
our choice of role models, music and movements, learn.
with the aim of broadening cultural awareness. Above all, we are passionate about delivering life-
We know that what is considered appropriate changing fitness experiences, every time,
in some contexts can be seen as inappropriate everywhere, for everybody.
in others, and we aim to traverse these delicate

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LES MILLS CORE 42

CORE 42 © Les Mills International Ltd 2021

A Little Less Conversation (5:38) Murda (5:45)

Pretty Savage (4:40)

Never Change (5:41)

Mas Que Nada (3:15)

CORE 42 © Les Mills International Ltd 2021

The Les Mills Core team.

CORE 42 © Les Mills International Ltd 2021

Instr Instrumental Alt Alternating

F&B Forward and back HOH Hands on hips

O/H Over head ROM Range of motion

T&B Top and Bottom w. With

Low Level Advanced Level

CORE 42 © Les Mills International Ltd 2021

MUSIC EXERCISE CTS REPS

1:29 V2 / Hey 4x8 B Oblique Leg Drop F&B

2:40 Instr / 4x8 C Hip Bridge Opener Combo

3:18 Say it 4x8 A1 Alternating Single Leg Lift F&B 4 8x

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

HIP BRIDGE OPENER COMBO

CORE 42 © Les Mills International Ltd 2021

MUSIC EXERCISE CTS REPS

2:06 B up / It’s 8x8 B1 Leg Drop & Crunch Sequence

CORE 42 © Les Mills International Ltd 2021

4:22 A little less 7x8 B Leg Drop Sequence 16 3½x

5:17 Satisfy me 3x8 C Pike Pulse

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

MUSIC EXERCISE CTS REPS

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

MUSIC EXERCISE CTS REPS

2:39 _ All my 4x8 Transition to standing. Pick up 1x weight plate in each

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

MUSIC EXERCISE CTS REPS

1:09 C / Crazy 8x8 B Cross Crawl F&B 4 15x

1:34 _ Ba ba 4x8 A Oblique Leg Drop Sequence F&B 16 2x

2:00 V2 / _ I know 2x8 Set up for Side Hover L

3:23 Say 4x8 C Side Oblique Crunch R

3:49 V3 / _ I know 2x8 Set up for Side Hover R

5:12 Say 4x8 C Side Oblique Crunch L 2 16x

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

SIDE OBLIQUE CRUNCH

CORE 42 © Les Mills International Ltd 2021

MUSIC EXERCISE CTS REPS

2:21 V4 / Mas que 4x8 Set up Back Extension Sequence

CORE 42 © Les Mills International Ltd 2021

CORE 42 © Les Mills International Ltd 2021

BACK EXTENSION SEQUENCE

CORE 42 © Les Mills International Ltd 2021

MUSIC EXERCISE CTS REPS