CXWORX 33

MUSIC
01. WARMUP
02. CORE STRENGTH 1
03. STANDING STRENGTH 1
04. STANDING STRENGTH 2
05. CORE STRENGTH 2
06. CORE STRENGTH 3
BONUS
03. STANDING STRENGTH 1
BONUS
04. STANDING STRENGTH 2
CORE ESSENTIALS

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CXWORX 33 © Les Mills International Ltd 2018

MUSIC
Craving (3:30) Messiah (3:42)

01 Røse feat. Rachel K Collier

2016 Too Pop.
03 Alison Wonderland x M-Phazes
Courtesy of the Universal Music Group.
Written by: Collier, Labouz Written by: Landon, Campbell, Sholler

Midnight City (6:15) Messiah (0:57)

M83
02 2011 M83 Recording Inc under exclusive license to Mute
Alison Wonderland x M-Phazes
Courtesy of the Universal Music Group.
for North America.
Written by: Landon, Campbell, Sholler
Written by: Gonzalez, Morgan, Meldal-Johnsen

Savage (1:59) Drop It Like It's Hot (Radio Edit) (3:54)

Whethan feat. Flux Pavilion & MAX 04 Snoop Dogg feat. Pharrell
03 2016 Ethan Snoreck under exclusive license to Atlantic
Recording Corporation for the United States and WEA
Courtesy of the Universal Music Group.
Written by: Williams, Broadus, Hugo
International Inc. for the world outside of the United States.
Written by: Kleinman, Seman, Steele, Snoreck
Drop It Like It's Hot (Radio Edit) (1:15)

Savage (2:11) Snoop Dogg feat. Pharrell

Courtesy of the Universal Music Group.
Whethan feat. Flux Pavilion & MAX Written by: Williams, Broadus, Hugo
2016 Ethan Snoreck under exclusive license to Atlantic
Recording Corporation for the United States and WEA
International Inc. for the world outside of the United States.
Written by: Kleinman, Seman, Steele, Snoreck

Both Of Us (4:42)

04 Yellow Claw feat. Stori

2018 Barong Family.
Written by: Rondhuis, Taihuttu, Bruggen, Diaz

My Head Is A Jungle (MK Remix/

Radio Edit) (1:33)
05 Wankelmut & Emma Louise
2013 Modernsoul, under exclusive license to Ultra
Records, LLC/ & Virgin a division of Universal Music GmbH.
Written by: Lobb, Kinchen, Dilsner, Newjam

My Head Is A Jungle (MK Remix/

Radio Edit) (3:09)
Wankelmut & Emma Louise
2013 Modernsoul, under exclusive license to Ultra
Records, LLC/ & Virgin a division of Universal Music GmbH.
Written by: Lobb, Kinchen, Dilsner, Newjam

Fire (3:46)
Peking Duk
06 2018 Sony Music Entertainment Australia Pty Ltd. Under
license from Sony Music Commercial Music Group, a division
of Sony Music Entertainment.
Written by: Hyde, Styles, Aarons, Littlemore

CXWORX 33 © Les Mills International Ltd 2018

 PRESENTERS
Dan Cohen (New Zealand) is co-Program Director
for both CXWORX and BODYCOMBATTM, and a
passionate mixed martial artist based in Auckland.

Corey Baird (New Zealand) is a CXWORX Trainer

and BODYBALANCETM/BODYFLOW® Instructor.
He is based in Auckland, where he is also a
personal trainer and Pilates instructor.

René Vogel (Germany) is a CXWORX,

BODYBALANCE/BODYFLOW, BODYPUMPTM
and LES MILLS GRIT TM Trainer. He is also a
BODYATTACKTM instructor.

Presenters: Rachael Ayre, René Vogel, Corey Baird, Dan Cohen

Rachael Ayre (Australia) is a CXWORX and
BODYATTACK Trainer/Presenter. She is also a
Innovation is at its finest in CXWORX Release BODYBALANCE/BODYFLOW and BODYPUMP
33, combining Pilates-inspired lower ab training instructor and a LES MILLS GRIT Coach. She is
with jumping Hover combinations, Lunge and based in Wollongong where she works at the
Squat patterns, Resisted Band Punches, Standing University of Wollongong.
Reverse Flys and Kneeling Side Bends. These

CREDITS
moves/exercises not only strengthen and chisel
the core, but they build endurance and stability,
all whilst moving to incredible, motivating sounds.
Choreography – Dan Cohen and Diana Archer
Mills
The overall intensity of the class is manageable
for all fitness levels, with a big focus on full range Chief Creative Officer – Dr. Jackie Mills
movements using the complete musical feel. As Creative Director – Kylie Gates
an instructor, this allows opportunities to connect Technical Consultant – Bryce Hastings and
participants to their bodies, the music and the
overall class experience in your unique way. Corey Baird
Watch out for the “drop it like it's hot“ Bonus Program Coach – Kylie Gates
Track – it will literally kick your butt. Production Coordinator – Ellen Tocher

Enjoy!
KEY
The CXWORX Team Intro Introduction Br Bridge

B up C

HEY INSTRUCTORS
Build up Chorus

PC Pre-chorus V Verse

Instr Instrumental Alt Alternating

When it comes to mixing up past releases,
B Back F Forward
please consider track length, music genre and
choreography; for example, you should avoid F&B Forward and back HOH Hands on hips

overloading on plate work or Hover/Plank work. L Left R Right

O/H Over head ROM Range of motion

BE LOUD AND HEARD T&B Top and Bottom W. With

Tell us what you think of this release. Visit lesmills. Low Level Advanced Level
com/BLAH

CXWORX 33 © Les Mills International Ltd 2018

01. WARMUP
TRACK FOCUS
I want my participants to connect with the music and to feel the muscle-mind connection in preparing for
the Warmup.

MUSIC EXERCISE CTS REPS

0:00 Intro 4x8 Set up Alternating Leg Lift combo. Lie on
back, hands under lower back 32
0:20 V1 / Stop 10x8 A Alternating Leg Lift F&B
Leg Lift F 2
Leg Lift B 2
Lower both feet to floor 4 10x
NOTE: After 9 reps, fingertips to temples
0:59 Rep / Tonight 4x8 B Cross Crawl F&B
Twist F 2
Twist B 2 8x
1:15 Tonight 4x8 B1 Double Pulse Cross Crawl F&B
Double Pulse Twist F 4
Double Pulse Twist B 4 4x

1:30 V2 / _ Picture 10x8 A Alternating Single-Leg Lift F&B

Extend legs out further after 5 reps 8 10x
2:09 Rep / Tonight 4x8 B Cross Crawl F&B 4 8x
2:24 Tonight 4x8 B1 Double Pulse Cross Crawl F&B 8 4x
2:40 QC / _ I can’t stop 4x8 Hip Bridge
Shoulders down, bring feet close to butt 8
Lift hips to Bridge 16
Lower hips down 8 1x
2:55 _ I can’t stop 8x8 C Triple Pulse C-Crunch 8 8x

CXWORX 33 © Les Mills International Ltd 2018

01. CRAVING 3:30mins
COACHING
Focus on bringing your participants into the
correct position, straight from the beginning
of the track. They should feel pressure on their
fingertips in the first round and we’re checking
again with the back position in the second round.
In our Cross Crawl combo, bring awareness to
the second twist to lift higher and to engage the
obliques even more. They should be ready for the
workout.“I can’t stop this craving for CXWORX."

TECHNIQUE & COACHING

DOUBLE PULSE CROSS CRAWL
KEY COACHING FOCUS
Twist from the center of your chest to lift
shoulder towards opposite knee

LAYER 1
• Twist from the center of your chest
• Tuck in chin
• Lift shoulder up and across
• Two Pulses to the front, then to the back

LAYER 2
• Lift up and across and engage your obliques
• Focus on your second twist: lift up even higher
and feel the bite in your obliques

• Alternating Leg Lift

• Cross Crawl
• Hip Bridge
• Triple Pulse C-Crunch
CXWORX 33 © Les Mills International Ltd 2018
02. CORE STRENGTH 1
TRACK FOCUS
I want my participants to understand all the progressions of the Walking Knee Drop Combo and challenge
themselves in whatever level they are doing.

MUSIC EXERCISE CTS REPS

0:00 Intro / 4x8 Set up Hover on toes. Face diagonal 32
0:18 Instr / (Synth) 4x8 A Alternating Knee Drop L&R 4 8x
OPTION: On knees, Alternating Knee Lift
0:36 V1 / _ Waiting 4x8 A1 Walking Knee Drop Combo (Slow)
Step L leg out to side 2
Step R leg out to side 2
Double Knee Drop 4
Step L leg in 2
Step R leg in 2
Double Knee Drop 4 2x
OPTION: Hover
0:55 Instr / (Synth) 4x8 A2 Walking Knee Drop Combo (Fast)
Step L leg out to side 1
Step R leg out to side 1
Double Knee Drop 2
Step L leg in 1
Step R leg in 1
Double Knee Drop 2 4x
OPTION: Walking Leg Combo (slow)

1:13 V2 / _ Waiting 4x8 Set up for Split-Leg Extended Crunch, facing L side:
Pick up plate, lie on back, extend legs to vertical,
press plate above the forehead, Crunch up 32
No plate
1:31 Rep / _ Waiting 4x8 B Split-Leg Extended Crunch (Slow)
Split legs out to sides 2
Legs to vertical 2
Extend arms and legs to 45° 2
Crunch to center, plate above forehead, legs to
vertical 2 4x
1:50 Instr / (Synth) 8x8 B1 Split-Leg Extended Crunch 2x (Fast)
Split legs out to sides 1
Legs to vertical 1
Split legs out to sides 1
Legs to vertical 1
Extend arms and legs to 45° 2
Crunch to center, plate above forehead, legs to
vertical 2 8x
OPTION: No plate

2:26 (Quiet) 2x8 Transition to Hover 16

2:35 V3 / _ Waiting 6x8 A Alternating Knee Drop L&R 4 12x
3:03 Rep / _ Waiting 4x8 A2 Walking Knee Drop Combo (Fast)
OPTION: Walking Knee Drop Combo (Slow) / Hover 8 4x
3:21 Instr / (Sax) 4x8 A3 Walking Knee Drop Combo w. Jump
Jump both feet out 1
Double Knee Drop 1
Jump both feet in 1
Double Knee Drop 1 8x
OPTION: Walking Knee Drop Combo (Fast)

CXWORX 33 © Les Mills International Ltd 2018

02. CORE STRENGTH 1
MUSIC EXERCISE CTS REPS
3:39 V4 / _ Waiting 4x8 Set up Split Leg Extended Crunch 32
OPTION: Extend legs to 45° to start
3:58 Rep / _ Waiting 4x8 B Split Leg Extended Crunch (Slow) 8 4x
4:16 Instr / (Synth) 8x8 B1 Split Leg Extended Crunch 2x (Fast) 8 8x

4:52 (Quie)t 2x8 Transition to Hover 16

5:01 V5 / _ Waiting 6x8 A Alternating Knee Drop L&R 4 12x
5:29 Rep / _ Waiting 8x8 A3 Walking Knee Drop Combo w. Jump 4 16x
OPTION: Walking Knee Drop Combo (Fast/Slow)

CXWORX 33 © Les Mills International Ltd 2018

02. MIDNIGHT CITY 6:15mins
WHY
Jumping the feet out and in while in a Hover
TECHNIQUE & COACHING
position challenges the reaction speed of our core ALTERNATING KNEE DROP
muscles. This is known as Reactive Core Training KEY COACHING FOCUS
and trains our core to respond quickly, helping to Brace abs to support lower back. Hips and
improve agility. shoulders square to the floor

COACHING LAYER 1
Dan says: This track requires good coaching of • Elbows under shoulders
the progressions and levels so everyone feels
success. If you're not walking slowly you're • Fists together
holding a Hover. • Knees slightly wider than hips-width
Moving to medium pace requires the hips to stay • Abs braced
even more square to the floor and still. • Hips in line with shoulders
Coach to bracing the abs tightly and keeping the • On knees or up onto toes
hips as still as possible. Imagery can help here:
imagine balancing a tray of drinks on your back as • Back long and straight
your legs are moving. • Eye gaze forward
Finally comes the Jumping Jack progression: this • A light touchdown on the floor
forces the abdominals to react to help stabilize • Keep your hips still
the trunk. The target for the feet should be just
out side of shoulders. The Split Leg Crunch
combination is simple in complexity with the LAYER 2
load kicking in fast, especially in the 2nd round • You've got a tray of drinks balanced on your
where you can challenge participants to increase back, you may get a little spillage but don't let
intensity by starting with the legs on the 45 Ouch! the tray fall over. (Use imagery to enhance the
feeling of the move)
• Push forearms down into the floor ground to
stabilize your upper body

CXWORX 33 © Les Mills International Ltd 2018

02. MIDNIGHT CITY 6:15mins
WALKING KNEE DROP COMBO SPLIT LEG EXTENDED CRUNCH
KEY COACHING FOCUS KEY COACHING FOCUS
Brace abs to support lower back. Hips and Brace abs to keep lower back pressed towards
shoulders square to the floor the floor as you extend

LAYER 1
LAYER 1
• Front leg out, back leg out
• Legs high to the ceiling
• Drop both knees down, then lift
• Point toes
• Reset feet, drop knees
• Plate above forehead
• Brace the abs to support lower back
• Chin tucked in
• Keep hips still
• Curl shoulders up
• Back long and straight • Squeeze quads
• Light touchdown to the floor • Squeeze ribs to hips (Crunch)
• Push forearms into the floor • Split legs
• Extend arms and legs out
LAYER 2
• Abs react really hard every time you move your LAYER 2
legs (when moving at medium pace)
• Keep lifting shoulders high to engage upper
abs
• Challenge yourself. Hit just below the 45º, then
stop at the 45º
• The key is your lower back position; if you feel
it coming off the floor then you've probably
taking the legs too low
WALKING KNEE DROP COMBO WITH • You're like a gymnast or an Olympic diver:
JUMP you're holding that hollow position and it's
really building strength for your core
KEY COACHING FOCUS • If you can, lift shoulders even higher
Brace abs to support lower back. Keep hips
and shoulders square to the floor

LAYER 1
• Jump out, drop; jump in, drop LEVEL
• Small jump To decrease intensity, no plate or shorten the
• Brace abs levers
• Push forearms into the floor to stabilize the
upper body

LAYER 2
• Target for feet sits just outside shoulder-width
• Squeeze quads to stabilize legs

• Hover

CXWORX 33 © Les Mills International Ltd 2018

03. STANDING STRENGTH 1
TRACK FOCUS
I want my class participants to focus on keeping the middle of the chest in line with the handles of the
band to keep the work in the rotator muscles of the trunk.

MUSIC EXERCISE CTS REPS

0:00 Intro / 4x8 Set up for Alternating Lunge & Oblique Twist w.
Squat Press: Pick up plate. Feet outside hip-width,
plate at collarbones 32
OPTION: Use SMARTBAND; fold in half
0:21 V1 / _ Hand 6x8 A Alternating Lunge & Oblique Twist w. Squat
Press (Slow) L&R
Step R leg B into Lunge, punch plate F 2
Twist over L knee 2
Back to center 2
Step R leg in, plate to chest 2
Squat and Press plate above head 4
Back to start position 4
Repeat on L leg 16 1½x
0:52 C / (Instr) 4x8 A1 Alternating Lunge & Oblique Twist w. Squat
Press (Fast) L&R
Step L leg B into Lunge, punch plate F 1
Twist to R knee 1
Back to center 1
Step L leg in, plate to chest 1
Squat and Press plate above head 2
Back to start position 2
Repeat on R leg 8 2x

1:14 V2 / _ And 2x8 Set up for Woodchop R:

baby Step L foot into middle of SMARTBAND, step wide,
handles together at L knee, single or double handle 16
1:25 PC / _ Got me 2x8 B Woodchop 2/2 R 4 4x
OPTION: Single band
1:36 C / (Instr) 4x8 B1 Staggered Woodchop R
Woodchop R 1
Drop arms down to chest height 1
Lift up 1
Back down to L knee 1 8x
1:57 (Silence) 2½x8 Set up Woodchop L 20
2:10 PC / _ Got me 2x8 B Woodchop 2/2 L 4 4x
2:21 C / (Instr) 4x8 B1
Staggered Woodchop L 4 8x

2:42 Instr _ (Quiet) 2x8 Set up for Alternating Lunge & Oblique Twist w.
Squat Press 16
2:53 B up / (Instr) 6x8 A Alternating Lunge & Oblique Twist w. Squat 32 1½x
Press (Slow) L&R
3:25 C / (Instr) 8x8 A1 Alternating Lunge & Oblique Twist w. Squat 16 4x
Press (Fast) L&R

CXWORX 33 © Les Mills International Ltd 2018

03. SAVAGE 4:10mins
WHY
This track's movements focus on the ability to
TECHNIQUE & COACHING
keep the pelvis and hips square to the front while
ALTERNATING LUNGE & OBLIQUE TWIST
rotating from the center of the chest. This is a key
WITH SQUAT PRESS
role of the core. The oblique muscles allow us to
create a firm foundation by stabilizing the pelvis KEY COACHING FOCUS
to develop a platform for upper body rotation. Keep hips square to the front. Twist from the
We use this when throwing or pushing powerfully center of your chest
with one arm.
LAYER 1
COACHING LUNGE & OBLIQUE TWIST
Corey says: This tracks kicks off with the Lunge • Chest up
and Squat combination with plate or band.
• Soften your knees
Combining Lunges and Squats in a sequence
overloads the quads and glutes, as well as the • Step back into a long Lunge with left leg
core and posterior sling muscles which connect • Twist over right leg
the muscles of the upper limbs to the opposite • Rotate from the center of the chest
glute through the core, stressing the muscles
to make them stronger! You have time to space • Brace abs to keep hips square to the front
out your cues, one cue at a time, so you don’t • Chest stays lifted
leave anyone behind. In the Woodchop, let • Front thigh parallel to the floor
participants know it's a short block so aim to give
both handles a go, especially for your regular
participants. SQUAT PRESS
My focus was to connect participants into their • Butt back and down
bodies, giving them the what, how and why of the • Chest lifted
exercises and then checking in to make sure they • Elbows slightly forward of face
feel it. My first focus was- keeping the handles in
line with the chest to keep the workload in the
rotator muscles of the trunk. Then I focused on LAYER 2
getting participants to feel the muscles working in • Fight fatigue by maintaining great technique
the back and waist – keeping this focus of feeling
the working muscles through to the end of the
track, when I encouraged them to fight fatigue LUNGE & OBLIQUE TWIST
with good posture. So, how will you connect your • Plant your back foot firmly on the floor to keep
participants with their bodies and the workout, your balance
ensuring everyone stays committed to the end? • Punch the plate forward and brace your
abs tightly; this will build power in the core,
shoulders and the muscles of the back

SQUAT PRESS
• Focus on range of motion in the Squat, butt
just above knee height
• As the plate comes forward of your body, feel
your back muscles working to keep your chest
up
• Keep the plate forward of the face as this will
load the muscles of the core

CXWORX 33 © Les Mills International Ltd 2018

03. SAVAGE 4:10mins
TECHNIQUE & COACHING STAGGERED WOODCHOP
KEY COACHING FOCUS
WOODCHOP Keep hips square to the front. Twist from the
center of your chest
KEY COACHING FOCUS
Keep hips square to the front. Twist from the
center of your chest LAYER 1
• Hips square to the front
LAYER 1 • Up fast
• Place band underneath right foot • Down to chest
• Take feet wide • Up and back to knee
• Single or double band • Twist from the center of your chest
• Bend right knee • Lift the chest
• Handles to right knee • Keep handles in line with the center of your
chest
• Hands up to corner
• Come back to the knee
LAYER 2
• Up, up, down, down
• This is an absolutely phenomenal exercise for
• Brace the abs to keep hips square to front
strengthening your core and legs. To make it
• Rotate from the center of the chest even more effective, get savage and rip at the
• Keep hips facing forward band
• Chest up • Minimize the distance as you stagger the
• Arms straight handles from above the shoulders to chest
height. The smaller the move, the more
challenging it is for the shoulders and the back
LAYER 2
• Focus on keeping your body upright, avoid
side leaning – creates more power from your
legs up through the core to the arms
• Drive out from the legs as you slide from
corner to corner
LEVELS
To decrease intensity, no plate
To increase intensity, join both handles to the
plate

CXWORX 33 © Les Mills International Ltd 2018

04. STANDING STRENGTH 2
TRACK FOCUS
I want my participants to feel the strength and stability in the Kickback & Squat sequence as they move
with control.

MUSIC EXERCISE CTS REPS

0:00 Intro / 2x8 Set up for Kickback: One handle in each
hand, step both feet onto SMARTBAND, hip-
width apart. HOH. Half Squat 16
0:12 V1 / _ I've been 4x8 A Kickback 2/2 L
Extend L leg B to 45° 2
Return to start position 2 8x
0:36 PC / You went 2x8 A 1
Triple Pulse Kickback & Squat L
Extend L leg B to 45° & Pulse x3 6
Squat. HOH 2 1x
Extend L leg B to 45° & Pulse x3 6
Squat w. Bicep Curl Arms 2 1x
0:48 C / I was 4x8 A2 Kickback & Squat w. Arm Sequence L
Extend L leg B to 45°, open arms to sides 2
Squat w. Bicep Curl Arms 2 8x
1:12 Instr / 2x8 A3 7x Pulse Kickback w. Arms L
Extend L leg B to 45° & Pulse x7, arms open
to sides 6
Squat w. Bicep Curl Arms 2 2x

1:24 V2 / _ We were 1x8 Set up Kickback R 8

1:30 _ Even now 3x8 A Kickback 2/2 R 4 6x
1:48 PC / You went 2x8 A1 Triple Pulse Kickback & Squat R
Extend R leg B to 45° & Pulse x3 6
Squat. HOH 2 1x
Extend R leg B to 45° & Pulse x3 6
Squat w. Bicep Curl Arms 2 1x
2:00 C / I was 4x8 A 2
Kickback & Squat w. Arm Sequence R 4 8x
2:24 Instr / 4x8 A3 7x Pulse Kickback w. Arms R 8 4x

2:48 V3 / _ We were 2x8 Set up for Back Tap: Step both feet onto
SMARTBAND, cross handles high up at
waist. Feet under hips 16
OPTION: No cross of handles, HOH
3:00 _ This a battlefield 2x8 B Back Tap L&R 2/2 8 2x
3:12 PC / You went 6x8 B1
2x Single-Leg Squat L&R
2x Single-Leg Squat L 4
2x Single-Leg Squat R 4 6x
3:48 Instr / 4x8 B2
7x Pulse Single-Leg Squat L&R 16 2x
4:12 Rep / I was 4x8 B Back Tap L&R 2/2 8 4x

CXWORX 33 © Les Mills International Ltd 2018

04. BOTH OF US 4:42mins
WHY
Inclining the trunk forward from the hips (bringing
TECHNIQUE & COACHING
the nose forward of the toes) fires up the glutes KICKBACK / TRIPLE PULSE KICKBACK &
to the max. Performing a Single Leg Squat while SQUAT
maintaining this position creates a huge demand
KEY COACHING FOCUS
on these muscles. The secret to maximizing the
load is maintaining a high chest position so that Brace abs to keep hips facing forward
the movement occurs at the hip joint.
LAYER 1
COACHING • Abs braced
A beautiful piece of music to train posture • Right leg back, back, in, in
and stabilization of the glutes, using the • Keep hips square to front
SMARTBAND. In the setup, ensure that you coach
• Push heel back to 45º
to the band remaining un-crossed and that the
position starts in a Half Squat. Keep the standing • Avoid leaning to the side
leg bent throughout to help your participants • Absorb the load with the Squat
remain stable. Coach returning to the Half Squat • Standing leg bent to help you balance
at the end of each repetition, with a light tap
of the toes of the moving leg to get the glutes
working from the beginning. LAYER 2
The Kickback & Squat with Arm Sequence is • Tap foot in softly to focus on strong glute
challenging as the angle of resistance on the engagement through the standing leg
band is different on each side. Visually preview
the arms so it's easy for the class to follow. Coach
the shoulder blades drawing together and the
standing leg remaining soft, with the option
for the arms to extend low or higher to suit the
participant. When the arms come forward, aim to
bring the band handles up to eye-line.
We finish the track with the Single Leg Squats.
Encourage participants to stay light in their back
leg to give the glutes one last blast. Remember:
it's your job to help everyone achieve their fitness
goals – both regulars and our newcomers. What
motivational cues will you use to ensure that
everyone is committed to the end?

CXWORX 33 © Les Mills International Ltd 2018

04. BOTH OF US 4:42mins
KICKBACK & SQUAT WITH ARM SEQUENCE / BACK TAP / SINGLE-LEG SQUAT
7x PULSE KICKBACK WITH ARMS KEY COACHING FOCUS
KEY COACHING FOCUS Tip forward from the hips so your nose is
Brace abs to keep hips facing forward forward of the toes

LAYER 1 LAYER 1
• Brace the abs • Heel to back corner
• Keep hips square to front • Hips square to the front
• Push heel back to 45º • Chest up
• Avoid leaning to the side • Abs braced to keep hips facing forward
• Absorb the load with the Squat • Keep center of chest inside the line of the
big toe
• Standing leg bent to help you balance and
stay strong and stable
• Arms open – out, reset LAYER 2
• Aim to lift knuckles up to eye-line • Drive out of the standing leg to fire up the
glutes
• Squeeze shoulder blades when opening
arms out • Put all your effort into stretching your band
back and planting the heel into the floor

LAYER 2
• Expand your chest, and pull your shoulder
blades deep into your back
• A light toe tap as you squat to keep the load
in the supporting leg to fire up the muscles of
the glutes
• Your balance will be challenged – so lift tall,
take the knuckles to the back of the room,
return to a soft landing as you squat

CXWORX 33 © Les Mills International Ltd 2018

05. CORE STRENGTH 2
TRACK FOCUS
I want my participants to enjoy challenging themselves with the band work and to maximize their obliques
in the Cross Crawls.

MUSIC EXERCISE CTS REPS

0:00 Intro / 4x8 Set up for Resisted Side Bend:
Kneel on R knee outside hip-width, place
SMARTBAND handle on L foot and extend
out to side, other handle in R hand, L hand
is holding middle of band, both arms up and
slightly wider than shoulders 32
0:16 V1 / Dark 8x8 A Resisted Side Bend 2/2 R
Side Bend 2/2 R 4
Return to start position 4 8x
0:47 PC / Hey 3x8 A 1
Resisted Side Bend 1/3 R 8 3x

0:59 Hey 1x8 Set up for Resisted Side Hover Crunch R:

Lower onto R elbow, R hand holding handle,
R knee on floor, L leg extended, L arm to
vertical, holding middle of band 8
1:02 C / My Head 8x8 B Resisted Side Hover Crunch R
Crunch L elbow to L knee 2
Extend L leg, L arm to vertical 2 16x
OPTION: Extend arm O/H after 8reps
1:33 V2 / Dark 4x8 Set up Resisted Side Bend L 32
1:49 V3 / Moving 4x8 A Resisted Side Bend 2/2 L 8 4x
2:04 Rep / Hearts 3x8 A1 Resisted Side Bend 1/3 L 8 3x
2:16 PC / Hey 1x8 Set up for Resisted Side Hover Crunch L 8
2:20 C / Head 8x8 B Resisted Side Hover Crunch L 4 16x

2:51 V4 / Speaking 4x8 Set up for Oblique Leg Drop Kick; facing R
side: Lie on back, arms out to sides, Palms
up, knees over hips 32
3:06 V5 / Bodies 4x8 C Oblique Knee Drop & Kick F&B
Lower knees F, extend top leg 2
Bend knee to reset to center 2
Lower knees to B, extend top leg 2
Bend knee to reset to center 2 4x
3:22 PC / Hey 4x8 C1 Oblique Knee Drop & Kick 1/3 F&B
Lower knees F, extend top leg 4
Bend knee to reset to center 4
Lower knees to B, extend top leg 4
Bend knee to reset to center 4 2x

3:37 Head 4x8 D Scissor Legs R&L

R leg lowers, L leg to vertical 4
L leg lowers, R leg to vertical 4 4x
NOTE: Fingertips to temples after 3rd rep
3:52 Br / Love 8x8 D1 Scissor Legs w. Twist R&L
R leg lowers, L leg to vertical. Twist R
shoulder to front 2
L leg lowers, R leg to vertical. Twist L
shoulder to B 2
R leg lowers, L leg vertical. Double Pulse
Twist R shoulder to F 4
Repeat to L 8 4x
OPTION: Bend knees
4:23 Rep / Hearts 4x8 D2 Cross Crawl F&B 4 8x
OPTION: Bend knees
CXWORX 33 © Les Mills International Ltd 2018
05. MY HEAD IS A JUNGLE 4:42mins
WHY
The secret to engaging the side flexors in the
TECHNIQUE & COACHING
Resisted Side Bend is to ensure we side flex and RESISTED SIDE BEND
not simply shift the trunk laterally. Side flexion
KEY COACHING FOCUS
will create a sideways C-shape in the spine,
whereas a lateral shift (where we simply transfer Lift chest up and over, to C-shape the spine
our weight to the side) will result in each vertebra
sliding across the top of the one below, which can LAYER 1
increase joint stress.
• Knee outside hip-width (set up for stability
when you side bend)
COACHING • Lift chest up and over so you side flex
Corey says: After track 4, get down to the floor. • Squeeze ribs to hip as you bend over
As fast as you can talking as you go (say and do)
• Arms stay the same distance from your ears
to help participants with a clear band setup.
throughout the movement
Set the knee wide of the hip for stability – if the
• This uses the trunk muscles to side flex
knees are under the hips they have less stability
when you lean to the side.
Remember: the closer participants grab the band LAYER 2
to the foot, the more resistance they have. The • Challenge your mobility and strength by side-
key is to coach: arms stay the same distance from bending lower and maintaining strict form
the ears as they side flex, so the focus is on the • See if you can crush your ribs to hip even more
trunk moving them rather than the arms. The
setup to the Hover is quick, so pre-cue the move • If you want more tension, grab a little closer on
before they go down to the floor. Give levels early the band
to bend legs in the Scissor Legs, especially if tight
in the hamstrings and if not maintaining range as
you bring the upper body rotation in. For the last
15 seconds, participants need you to drive them
home – what will you say and do to help them
achieve their results?

CXWORX 33 © Les Mills International Ltd 2018

05. MY HEAD IS A JUNGLE 4:42mins
RESISTED SIDE HOVER CRUNCH SCISSOR LEGS / SCISSOR LEGS WITH TWIST
KEY COACHING FOCUS KEY COACHING FOCUS
Bottom hip is lifted. Lift bottom hip. Chest and Abs braced to keep lower back towards the
shoulders square to the floor floor

LAYER 1 LAYER 1
• Hips stay square to the front to keep work • Abs braced to keep lower back pressed
in the obliques towards the floor
• Elbow slightly forward of face • Scissor legs
• Take the leg really long and away from you • Opposite shoulder to knee
• Elbow to knee – in, out
LAYER 2
LAYER 2 • See if you can push it higher on the second
• When you keep your hip lifted really high you rotation and feel your obliques bite as we
work the outer hip muscles and your obliques overload them
– the side waist muscles
• Feel the band overload your core muscles; this
will make then stronger
• Extend the arm over head to increase intensity
in the band, which challenges the oblique
muscles

OBLIQUE KNEE DROP & KICK

KEY COACHING FOCUS
Anchor shoulders to the floor

LAYER 1
• Roll onto back
• Anchor shoulders to the floor
• Knees over hips
• Drop both legs to the floor
• Extend top leg
• Reset to center
• Change to the other side
• Brace abs

LAYER 2
• Only drop the knees as low as you can while
maintaining rear shoulder anchored to the
floor; if the shoulder lifts, you've gone too low
• Cross Crawl

CXWORX 33 © Les Mills International Ltd 2018

06. CORE STRENGTH 3
TRACK FOCUS
I want my participants to feel the back and butt muscles working for them and to understand the benefits
of this training.

MUSIC EXERCISE CTS REPS

0:00 Intro / 4x8 Set up for Back Extension: Facing front, lie
prone, arms out wide, thumbs up, lift torso up,
feet together 32
0:20 Instr / (Guitar) 10x8 A Back Extension w. Arms
Arms out to sides, thumbs up 2
Arms reach F, thumbs up 2
Arms sweep down by sides, towards B 4 10x
1:08 PC / Way 4x8 A 1
Parachute
Head on hands, bend knees wide, heels
together 8
Lift thighs 20
Extend legs on floor, arms out to sides, palms
down 4

1:27 C / Fire 4x8 A2 Aeroplane

Lift chest 2
Aeroplane, L 2
Return to center 2
Aeroplane, R 2 4x
1:46 V2 / Sent you 8x8 A Back Extension w. Arms 8 8x
2:25 PC / Way 4x8 A1 Parachute 32
2:44 C / Fire 4x8 A 2
Aeroplane 8 4x
3:03 Rep / Fire 6x8 A3 Back Extension Pulse & Aeroplane Combo
Arms out to sides and 4x Pulse 8
Aeroplane, L&R 8 2x
Hold Back Extension, arms out to sides 16
3:32 Outro / Cold hard 2x8 Childs Pose 16

CXWORX 33 © Les Mills International Ltd 2018

06. FIRE 3:46mins
WHY PARACHUTE
A lot of people have trouble extending their KEY COACHING FOCUS
thoracic spine, which is why rounded shoulders Squeeze glutes
are a common postural issue. Focusing on
squeezing the shoulder blades together in these
exercises will isolate the muscles in this area to LAYER 1
improve postural control. • Rest forehead on hands
• Heels press together
COACHING
• Squeeze glutes
Squeezing the glutes not only supports the spine
but also engages the back muscles to help perfect • Spread knees wide
the Back Extension movements. Encourage your • Lift thighs off floor
participants to squeeze their shoulder blades
together to engage the upper and mid-back.
The Back Extension work helps improve scapula LAYER 2
control – an important component of improving • Press knees towards back of the room
shoulder stability – not to mention all the postural
benefits that make us feel and look strong. In the
Aeroplane twist, coach to keeping hips still and
rotate from the center of the chest, helping us to
mobilize the thoracic spine. The key is; know your
participants and know their goals so you can help
motivate them to success! AEROPLANE / BACK EXTENSION PULSE &
AEROPLANE
TECHNIQUE & COACHING KEY COACHING FOCUS
Squeeze glutes
BACK EXTENSION WITH ARMS
KEY COACHING FOCUS
LAYER 1
Squeeze glutes
• Arms wide
• Chest lifts up
LAYER 1
• Belly button faces floor
• Feet together
• Twist from the center of your chest
• Squeeze Glutes
• Squeeze glutes
• Arms wide
• Chin tucked
• Thumbs turn up
• Chest lifts up
LAYER 2
• Arms lift up, forward
• Keep the chest lifted as you rotate to
• Brush them past your sides to the back (palms challenge the back extensors even more
face down)
• Look down so neck is long
• Chin tucked in

LAYER 2
• Your challenge is to lift the chest higher; when
you brush your hands past your sides, try not
to touch your hands to the floor
• Squeeze shoulder blades together so you
can climb up a little higher; the back muscles
engage and we get them strong
• During the isolation and holding, feel all of
your back muscles engage. We're teaching
them to contract for long periods of time,
which helps improve and challenge our
postural muscles

CXWORX 33 © Les Mills International Ltd 2018

BONUS
03. STANDING STRENGTH 1
TRACK FOCUS
I want my class participants to feel successful in the Side Lunge with Punch through my precise Execution
coaching.

MUSIC EXERCISE CTS REPS

0:03 Intro / Oooh 4x8 Set up for Side Lunge:
Handle in each hand. Step L foot into middle of
SMARTBAND, legs wide. HOH 32
0:17 V1 / Running 4x8 A Side Lunge R&L
Lunge R. HOH 4
Lunge L. HOH 4 4x
0:31 V2 / We don't 4x8 A1 Side Lunge w. Punch L
Lunge R. L hand Punch across to R side, palm up 4
Lunge L. L hand to L hip, palm up 4 4x
0:45 PC / Need 4x8 A2 Side Lunge w. Punch R&L (Slow)
Lunge R, L hand Punch across to R side, palm up,
R hand on R hip, palm up 4
Lunge L, R arm Punch across to L side, palm up.
L hand on L hip, palm up 4 4x
0:59 C / Oooh 8x8 A3 Side Lunge w. Punch R&L (Fast) 4 16x

1:27 Br / Oooh 3x8 Set up for Side Lunge: Handle in each hand. Step R
foot into middle of SMARTBAND, legs wide. HOH 24
1:38 V3 / Trust 2x8 A Side Lunge L&R 8 2x
1:45 V4 / We don't 4x8 A1 Side Lunge w. Punch R
Lunge L. R hand punch across to L side, palm up 4
Lunge R. R hand to R hip, palm up 4 4x
1:59 PC / Need 4x8 A 2
Side Lunge w. Punch L&R (Slow) 8 4x
2:13 C / Oooh 8x8 A3 Side Lunge w. Punch L&R (Fast) 4 16x

2:41 Instr / (Quiet) 4x8 Set up for Resisted Twist w. Lunge:

Step L foot into middle of SMARTBAND, handles
together. R foot steps B into Lunge, extend arms F 32
2:55 Rep / Fight 4x8 B Resisted Twist w. Lunge L
Lunge L. Woodchop L&R 4 8x
Lift up on last 2cts
OPTION: Single band
3:09 C / Oooh 8x8 B1 Resisted Twist w. Lunge L (down & up)
Lunge down. Woodchop L 2
Lift up. Woodchop R 2 16x

3:37 Br / Oooh 4x8 Set up Resisted Twist w. Lunge R 32

3:51 Rep / Fight 4x8 B Resisted Twist w. Lunge R 4 8x
4:05 C / Oooh 8x8 B1 Resisted Twist w. Lunge R (down & up) 4 16x

CXWORX 33 © Les Mills International Ltd 2018

BONUS
03. MESSIAH 4:39mins
WHY SIDE LUNGE / WITH PUNCH
Research indicates that core exercises which
incorporate recruitment of the upper and lower
body muscles require a stronger core contraction
than isolated exercises such as Crunches.

COACHING
This track has a cool song and powerful feel to
train rotational power using the SMARTBAND. In
the Side Lunge, clearly coach the band placement
in the execution setup, ensuring that the torso
remains square to the front – with just the lower
body shifting weight side to side. Once the Punch
is added in, ensure that the knuckles pull back to
the ribs and the shoulder blade retracts at the end
of the movements this will set your class up to
truly experience rotational power. Offer the levels
of the band handles to punch lower or higher,
with the clear intention that the chest stays lifted
throughout, to qualify which level is best for each RESISTED TWIST WITH LUNGE
individual. KEY COACHING FOCUS
The Resisted Twist with Lunge offers another Hips face forward. Twist from the center of
opportunity for your participants to train thoracic your chest
rotation with awesome lyrics to help you drive
them home. Your job is to help participants feel
connected with their own bodies as well as the LAYER 1
music in your own authentic way… spend time • Twist corner to corner
planning what you will say and do to enhance the • Long Lunge back
experience for your class members!
• Brace abs to keep hips facing forward
• Twist from the center of your chest
TECHNIQUE & COACHING • Keep chest lifted
• Drop into front leg, thigh parallel to floor
SIDE LUNGE / WITH PUNCH
• Back knee towards the floor
KEY COACHING FOCUS
Hips face forward. Twist from the center of
your chest LAYER 2
• Lift your arms above chest to create maximum
LAYER 1 tension on the band. This challenges the core,
back and shoulder stabilizers
• Shift body weight from side to side
• Slice your band through the air, like it's a blade
• Hips square to the front
• Twist from the center of your chest
• Chest stays lifted
• Abs braced
• Palm up (in Punch)
• Pull fist back to ribs each time

LAYER 2
• Fully extend your arm then retract your
shoulder blade like a ninja preparing for battle
• Punch and pull fists back to ribs to create
rotational power
• Drive the rotation from the center of your chest
• Fight the resistance from your band

CXWORX 33 © Les Mills International Ltd 2018

BONUS
04. STANDING STRENGTH 2
TRACK FOCUS
I want my participants to experience how the different movement patterns create both isolation and
integration for stability and strength in the hips and glutes.

MUSIC EXERCISE CTS REPS

0:00 Intro / 2½x8 Setup for Side Leg Extension:
Step both feet onto SMARTBAND, cross
handles high up at waist. Feet under hips 20
OPTION: No SMARTBAND
0:13 Snoop 6x8 A Side Leg Lift L&R
2x Side Leg Lift L 3
Squat to center 1
2x Side Leg Lift R 3
Squat to center 1 6x

0:44 V1 / _ I’m a nice 1x8 Set up for Single-Leg Squat L:

R leg step B, L knee bent 8
0:50 _ Eligible bachelor 7x8 B Single-Leg Squat L
3x Single-Leg Squat 6
Single-Leg Squat slow 2 7x
NOTE: Step R foot on last 2cts
1:26 C / Pimps 4x8 A Side Leg Lift R&L 8 4x

1:47 V2 / _ I'm a gangster 1x8 Set up for Single Leg Squat R:

L leg step B, R knee bent 8
1:52 _ I keep 7x8 B Single Leg Squat R 8 7x
2:29 C / Pimps 4x8 A Side Leg Lift L&R 8 4x

2:50 V3 / _ I'm a bad 1x8 Set up for Squat w. Back & Side Tap:
R leg step B, L knee bent 8
2:55 Clothes 7x8 B1 Squat w. Back & Side Tap R
R leg taps out to side 2
R leg taps B 2 14x
NOTE: R leg steps on last 2cts
3:31 C / Pimps 4x8 A Side Leg Lift R&L 8 4x

3:53 V4 / _ I'm a bad 1¼x8 Hold then set up Squat w. Back & Side Tap 10
3:59 Clothes 7x8 B1 Squat w. Back & Side Tap L 4 14x
4:35 C / Pimps 2x8 A Side Leg Lift L&R 8 2x
4:46 Outro / _ Get 4x8 A 1
Kickback 45° L&R
2x Kickback 45º L 3
Squat to center 1
2x Kickback 45º R 3
Squat to center 1 4x

CXWORX 33 © Les Mills International Ltd 2018

BONUS
04. DROP IT LIKE IT'S HOT 5:09mins
WHY SINGLE LEG SQUAT / SQUAT WITH BACK &
Shifting weight too far over the standing leg SIDE TAP
disengages the side glutes. Keeping the trunk KEY COACHING FOCUS
as close as we can to the mid-line works these Tip forward from the hip so nose is forward of
muscles harder to help improve their ability to the toes. Avoid leaning to the side
control our hip alignment.

LAYER 1
COACHING
SINGLE-LEG SQUAT
This Old-skool Hip Hop with New Age hip and
• Tip forward from the hip, nose is forward of
glute activation. There are similar moves in this
the toes
track with slightly different muscle recruitment;the
Single Leg Squat with a controlled descend and • Chest lifted
the Squat with the Back & Side Tap. Coach to • Abs braced to support lower back
a high chest position, nose forward of the toes • Keep center of chest, inside the line of the
and the chest sits inside the line of the big toe to big toe
achieve good execution. The Single Leg-Squat
has a strong focus of driving up and out of the • Squat lift up and down
supporting foot, and the Side Tap has a strong • 3, 2, freeze, resist on the way down
focus on keeping the supporting leg as still as • Eye gaze about 6 feet ahead
possible.
Coach the Side Tap in the set up as 4 o'clock and
SQUAT WITH BACK & SIDE TAP
5 o'clock. If the hips can stay still and the front
knee aligned, offer the challenge to progress to • Heel to the corner
3oclock and 5 o’clock. The side leg exercise is • Avoid leaning to the side
especially great to improve lower limb stability • Straight back leg
and injury prevention and improve our movement
control. Drop it like it's hot… • Side tap
• Brace abs to keep hips still

TECHNIQUE & COACHING • On the face of a clock hit 4 o'clock, 5 o'clock

• Push knee out towards middle toe if knee
starts to buckle
SIDE LEG LIFT
KEY COACHING FOCUS
LAYER 2
Standing leg slightly bent-avoid leaning to the
side SINGLE-LEG SQUAT
• Drop into front leg
LAYER 1 • Squeeze your quads and imagine the floor is
hot, and feel your back leg as being weightless
• Chest lifted
• To the right for 2, soft Squat and change
SQUAT WITH BACK & SIDE TAP
• Brace abs to keep hips facing forward
• If your hips are staying still in the 4 o'clock and
• Avoid leaning to the side
5 o'clock position challenge yourself by hitting
3 o'clock and 5 o'clock
LAYER 2
• Keeping tension on the band. It's not about
how far you can take your feet, it's about how
still you can keep your hips
• If your hips are burning, it's a sign your
muscles are working really hard

CXWORX 33 © Les Mills International Ltd 2018

ALTERNATING LEG LIFT C-CRUNCH
KEY COACHING FOCUS KEY COACHING FOCUS:
Brace abs to press lower back towards the floor Brace abs to keep lower back close to the floor
(as you lower the legs).
LAYER 1
LAYER 1
• Hands together and place under lower back
• Up, HOLD, down, down
• Relax shoulders
• Check your knees are over your hips
• Feet hip width apart
• Ribs to hips as you crunch
• Draw belly in gently and brace abs to keep
lower back pressed towards the floor • Lower back close to the floor as your legs
lower
• Front leg lifts up, back leg lifts up, lower both
legs • Chin tucked in

LAYER 2 LAYER 2
• Engage the core and press back down harder to • Tune into the body – intensity increases when
feel the lower abs working your legs drop, so keep your abs bracing
• Upper and lower abs firing as one to get us warm

CROSS CRAWL
KEY COACHING FOCUS HOVER
Lift shoulder towards opposite knee KEY COACHING FOCUS
LAYER 1 Brace abs to keep back long and straight.
• Fingertips to temples LAYER 1
• Chin tucked in • Elbows under shoulders
• Keep elbows wide and off the floor • Knuckles together
• Lift shoulder towards opposite knee • Knees just outside hip-width
• Lift up on toes, hips to shoulder height
• Braced abs to support lower back; keep back
long and straight
• Shoulders back and down
LAYER 2
• Eye gaze to your fists
• Extend leg off the floor

LAYER 2
• Lift kneecaps to tighten the quads; push harder
LEVEL through the forearms
 o decrease intensity, press your back down and toe-
T • Open the chest to prevent the back from
tap rounding

BRIDGE
LEVEL
KEY COACHING FOCUS
To decrease intensity, drop to knees
Squeeze glutes to lift hips
LAYER 1
• Lie on back – feet on the floor, knees bent
• Squeeze glutes to lift the hips

LAYER 2
• Drive the hips towards the
ceiling
CXWORX 33 © Les Mills International Ltd 2018
WE ARE THE LES MILLS TRIBE
We are a global family of leaders, passionately We remove the boundaries of judgment and
devoted to creating a healthy planet. empower all people to enjoy the unique benefits
We fearlessly inspire others to discover their true of movement. While honoring our heritage, we
potential by falling in love with exercise. set course for the future. Looking to inspire,
innovate, and create as much as humanly
Exercise is our global movement. Millions of us
possible.
bind together every day to unite through sweat.
Our movement shakes the world. We are ludicrous enough to believe that we can
change the world.
Music is our soul. It drives us, focuses us, gives us
passion. We are the Les Mills Tribe.

OUR DECLARATION OF INTENT

The Les Mills global family is made up of 17,500 As a company that leads group fitness
fitness clubs, 130,000 instructors and millions of experiences for millions of people every day, we
participants from 100 countries around the globe. walk a fine line between delivering cutting-edge,
Separated by geography, religion, race, color and innovative products and ensuring that accepted
creed, we are united in our love of movement, norms are upheld and respected.
music and the pursuit of healthy living, both for Choosing, licensing and matching choreography
ourselves and our planet. to the right music is a huge challenge! We screen
At Les Mills we believe in the dignity of each the music we use and try to avoid language and
individual within our community and strive to references that may cause offense. If we can,
respect the rights and freedoms of all. sometimes there will be an alternative track (at
the bottom of the track list) for you to use instead.
In our choice of role models, music and
movements we understand that different people We embrace open communication with our global
and societies have different standards for dress, family so differences of opinion can be expressed,
popular culture and dance. and compromises reached.
We also know that what is considered appropriate Above all, we are passionate about delivering
in some contexts can be seen as inappropriate in life-changing fitness experiences, every time,
others. everywhere.

CXWORX 33 © Les Mills International Ltd 2018