GRIT49ChoreographyNotes Row en App Print

LES MILLS GRIT 49
GRIT STRENGTH
GRIT CARDIO
GRIT ATHLETIC
LES MILLS GRIT 49 © Les Mills International Ltd 2024
1
LES MILLS GRIT 49
GRIT STRENGTH
Presenters L–R:
Back row: Nel Baxter (Australia), Ben Main (New Zealand)
Front row: Levi Farrell (New Zealand), Des Helu (New Zealand)
We push the limits, turn up the energy and annihilate workouts!
That’s the message for GRIT Strength 49. The Warm-up builds from body weight, to bar, to jumping, to
prep the body for what’s to come.
Then we hit a TRISET x AMRAP. It’s so nice we do it twice! We repeat this track at the end of the workout
to take intensity to a new level.
In between, we have a HUGE REVERSE PYRAMID that takes us down then up with all of your favorite
barbell moves.
SUPERSETS takes us to some plate and body weight killers and the CORE AMRAP is super fresh. Kneeling
Woodchops and Plank Pull-throughs challenge stability under load for a great finisher.
We hope you bring the energy, intensity and the fun to your class – just as we did on filming!
Erin and the LES MILLS GRIT team x
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GRIT STRENGTH
MUSIC
01. WARM-UP
02. TRISET X AMRAP 1
03. REVERSE PYRAMID X PYRAMID
04. SUPERSETS
06. CORE AMRAP
DECLARATION OF INTENT
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GRIT STRENGTH MUSIC
X Gon’ Give It To Ya (Int’l Bonus Track) Down In Flames (1:02)
(3:09) OUTRO INF
01 DMX Courtesy of Les Mills Music Licensing Ltd.
Written by: Tyson
Courtesy of the Universal Music Group.
Written by: Dean, Simmons, King
Smack That (2:24)

02 SAKKO
2023 Groove Bassment.
Written by: Akon, Resto, Mathers, Strange
LEFT TO RIGHT (33 Below Remix)

(4:32)
03 Odd Mob
2023 Tinted Records.
Written by: Hope, Way
Catch Me (2:23)
Apashe
2023 Majestic Collective.
Written by: De Buck
Back At It (2:12)
EMWA
2023 EMWA.
Written by: Davies
Wait For Me (1:54)

SOTA
2024 CRUCAST.
Written by: South
Kick The Doors Down (2:33)

Lee Mvtthews & Tiki Taane
2024 Lee Mvtthews.
Written by: Lee, Matthews
Gimme Sum (Hydraulix Remix) (2:51)

04 Slop Rock feat. Feral is Kinky
2016 Velcro House.
Written by: Spurrier, Graham
No Problem (2:55)
Chase & Status
Written by: Kennard, Milton, Tendayi
ALL GAS NO BREAKS (2:31)

05 STRLGHT
Courtesy of Epidemic Sound.
Written by: Unknown
Freedom (Body Ocean Remix) (2:05)
06 Steve Angello feat. Pusha T

2024 SIZE Records under exclusive license to AWAL
Recordings Ltd.
Written by: Thornton, Angello
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CLASS SET-UP
Moderate to heavy barbell. Anyone new to
LES MILLS GRIT should use light weights.
Aim to be super inclusive and inviting. Welcome
anyone new to the class and explain the workout
and expectations. Always tell members at the
start of the class that this workout is for them and
they can dial the level of intensity up or down
– whatever they need to do. The barbell can
be switched out for the plate or body weight at
any time. A great mindset to adopt at the start
of each workout is to remember to teach to the
whole team so everyone can feel successful.
MIX AND MATCH

For maximum member experience and format
consistency, GRIT Strength and GRIT Cardio have
not been designed to be combined. The only
combination should include the format to make
GRIT Athletic.
RELEASE FEEDBACK
Tell us what you think of this release.
Visit http://www.lesmills.com/release-feedback
5
01. WARM-UP
TRACK FOCUS
This song is a vibe – let it set the tone of the workout. GRIT Warm-ups should always focus on teaching
members great technique of movements seen later in the workout and encouraging them to get their
heart rate up and body warm ASAP!
EXERCISE
0:30 BODY-WEIGHT LUNGE + ROTATION
0:30 BODY-WEIGHT SQUAT + HEEL RAISE
0:30 BARBELL ROW x1, CLEAN & PRESS x1
0:30 BARBELL LUNGE
0:30 BARBELL FRONT SQUAT
0:30 SQUAT JUMP x4, PUSHUP x2
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01. X GON’ GIVE IT TO YA (INT’L BONUS TRACK)
3:09mins
TECHNIQUE AND COACHING
BODY-WEIGHT LUNGE + ROTATION BARBELL FRONT SQUAT
• Long step back to Lunge • Bar on collarbones
• Front thigh parallel to floor • Elbows forward
• Front knee out over toes • Feet just outside hip-width
• Chest lifted • Hips back and down
• Abs braced • Knees out over toes
• Rotate towards front thigh • Butt to 90 degrees
• Chest lifted
BODY-WEIGHT SQUAT + HEEL RAISE • Abs braced
• Feet just outside hip-width
• Hips back and down SQUAT JUMP
• Knees out over toes • Feet outside hip-width
• Butt to 90 degrees • Sit hips back into Squat
• Squeeze glutes coming out of Squat and lift • Knees out over toes
heels off floor • Jump up
• Chest lifted • Soft knee landing
• Abs braced • Chest lifted
• Abs braced
BARBELL ROW
• Tip forward from hips PUSHUP
• Bar to knee height • Hands outside shoulder-width
• Pull bar to belly • Chest to elbow height
• Abs braced • Abs braced
• Chest lifted • Back long and straight
• Keep hips square to floor
CLEAN & PRESS  Option: Pushup on knees
• Lead with elbows
• Clean bar to collarbones
• Keep bar close to body
• Hips drop back to catch
• Brace abs to press bar over head
• Elbows slightly forward of face in Press
• Catch at collarbones then return to thighs
BARBELL LUNGE
• Barbell on meaty part of back
• Alternate Backward-Stepping Lunge
TIPS
• Long step back
COACHING TIP
• Front thigh parallel to floor
An awesome tune to kick off the workout, we
• Front knee out over toes move from body weight to barbell then kick the
• Chest lifted heart rate up with Squat Jumps and Pushups.
• Abs braced Coach this progressive Warm-up with clear Layer
1 cues, setting movers up for a big workout!
CONNECTION
The Warm-up is a great time to check in on your
new participants as well as the regulars. Ensure
you’re giving options from the start to keep the
workout inclusive and to provide autonomy to
your movers.
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TRACK SET-UP TRACK FOCUS
TRISET and AMRAP. 3x barbell exercises, It’s ‘game time’: max intensity straight out the
20 seconds each, back-to-back, that rolls into a gate with this powerful barbell complex session to
1-minute AMRAP using those same moves. set the standard for the rest of the class.
EXERCISE
0:20 Set up barbell
0:20 ROW x1, HIGH PULL x1
0:20 CLEAN & PRESS
0:20 FRONT SQUAT
0:60 AMRAP: Count rounds for Track 05
ROW x1, HIGH PULL x1, CLEAN & PRESS x1, FRONT SQUAT x1
Count rounds for TRISET x AMRAP 2
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02. SMACK THAT 2:24mins
ROW
• Tip forward from hips
• Bar to knee height
• Pull bar to belly
• Abs braced
• Chest lifted
Layer 2: Squeeze the shoulder blades together to
maximize the muscle recruitment in the Row
HIGH PULL
• Pull bar to lower chest
• Hips drive up
• Bar close to body
• Chest lifted
Layer 2: Triple extension is key – pull the hips up
and allow the heels to come off the floor for an
efficient High Pull
CLEAN & PRESS

Layer 2: Keep the bar fast in the Clean & Press to
increase the heart rate and build fitness through
intensity
FRONT SQUAT TIPS

• Bar on collarbones COACHING TIP
There’s no recovery between move 3 and the
• Elbows forward
AMRAP. Notice on the Masterclas footage how
• Feet just outside hip-width Ben coaches the AMRAP during move 3 so
• Hips back and down everyone can get going straight on the bell.
Spend time scripting when to set up the AMRAP
• Knees out over toes
to allow your movers to hit this track hard.
• Butt to 90 degrees CONNECTION
• Chest lifted This track is quick with a lot to set up, giving little
• Abs braced time for connection on the floor. Stay at the front
Layer 2: Drop straight into the Squat from the and scan the room. Minute 2 is tough; engage
Overhead Press to keep momentum in the with the people who are feeling the workout and
AMRAP ensure technique is 'on point' with some CRC.
DRIVE
Lead from the front in this track, set the bar high
at the start of the class and be the physical role
model in the AMRAP to get everyone in the HIIT
zone.
HIIT SCIENCE
Keeping the bar close to the body in the High Pull
and Clean & Press not only helps prevent injury;
it also trains our muscles to drive vertically. This is
what we need whenever we are working against
gravity.
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Our biggest working block, we start with a Maintaining intensity throughout every set is the
pyramid moving upwards, starting with four focus of this track. Aiming to maintain the same
exercises 30 seconds each back-to-back, effort output in the final sets as the starting ones
decreasing to one exercise then building back up helps the longer sets feel like the shortest. This is
to four. a great way to train threshold.
EXERCISE
0:30 Set up barbell
REVERSE PYRAMID
0:30 A. SQUAT PRESS
0:30 B. ALTERNATING BACKWARD-STEPPING LUNGE L&R
0:30 C. BURPEE PUSHUP
0:30 D. ROW x1, LATERAL CLEAN SQUAT R x1, ROW x1, LATERAL CLEAN SQUAT L x1
0:30 RECOVERY

0:30 RECOVERY

0:20 RECOVERY
0:20 RECOVERY
PYRAMID
0:30 A. SQUAT PRESS

0:20 RECOVERY
0:30 A. SQUAT PRESS

0:20 RECOVERY
0:30 A. SQUAT PRESS

0:30 RECOVERY
0:30 A. SQUAT PRESS

0:30 INTENSITY KICKER
D. ROW x1, DROP SQUAT CLEAN L x1
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03. LEFT TO RIGHT (33 BELOW REMIX) / CATCH ME /
BACK AT IT / WAIT FOR ME / KICK THE DOORS DOWN
13:34mins
SQUAT PRESS LATERAL CLEAN SQUAT
• Bar on collarbones • Clean bar to collarbones and side-step to
• Elbows forward Squat
• Feet just outside hip-width • Bar close to body
• Hips back and down • Hips back and down to 90 degrees
• Knees out over toes • Knees out over toes
• Butt to 90 degrees • Chest lifted
• Chest lifted • Abs braced
• Abs braced • Repeat L+R
• Drive out of Squat, push bar over head Layer 2: Focus on dropping under the bar for an
efficient Clean
• Elbows slightly forward at top of Press
Layer 2: Keep the elbows forward as you drop
into the Squat. Keeping great posture allows for INTENSITY KICKER: ROW x1, DROP SQUAT
great energy transfer from the Squat to the Press CLEAN x1
• Feet under hips
ALTERNATING BACKWARD-STEPPING LUNGE • Clean bar to collarbones as you jump into a
Squat
• Barbell on meaty part of back
• Alternating Backward-Stepping Lunge
• Long step back
• Hips back and down to 90 degrees
• Feet outside hip-width in Squat
• Front knee out over toes
• Knees out in line with toes
• Chest lifted and abs braced
• Chest lifted, abs braced
Layer 2: Focus on consistent range, front thigh
parallel to floor every rep for awesome strength • Jump feet back under hips, bar back to thighs
training
BURPEE PUSHUP
• Squat, jump feet back to Plank, Pushup, jump
back to Squat, Jump up TIPS
• Feet outside hip-width COACHING TIPS
• Butt down and back just above knee line You repeat every move 5 times in this track. Space
• Use the Squat to transition out your cues and script some great Layer 2 cues
• Chest lifted to keep the moves fresh later in the track. This will
keep everyone engaged in the workout physically
• Abs braced as feet jump back and mentally.
• Chest to elbow height in Pushup CONNECTION
• Back long, strong, and straight Repetition of moves gives us more time to get
 Option: Pushup on knees on the floor and coach. See what people need
Layer 2: Keep the transition from the floor to the before leaving the front of the room so you can
Jump quick. Jump the legs in and spring up in the coach with purpose and help people to move
Jump to maintain intensity better.
DRIVE
BARBELL ROW The final 2 minutes is a beast! Four moves back-
• Tip forward from hips to-back with the kicker – this is the time to show
enjoyment and get excited about HIIT! Use your
• Bar to knee height body and voice to keep the energy in the room
• Pull bar to belly right through to the end of the track.
• Abs braced HIIT SCIENCE
• Chest lifted Using a Squat to transition in and out of a Burpee
Layer 2: Keep the range in every set, bar to belly helps to maintain load in the muscles while
to keep the work in the back minimizing joint stress in the spine.
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04. SUPERSETS
Two exercises, 30 seconds each back-to-back, Speed and power are the key kickers in these
then we split the time and superset these two sets – when the intervals are shorter the focus is
moves with rolling 15-second intervals. more on attack. Can you enhance the energy and
speed output from the 30-second intervals?
EXERCISE
0:30 Set up weight plate
0:30 SCISSOR LUNGE + PLATE PRESS OVER HEAD
0:30 LATERAL SKATER WITH PLATE ROTATION
0:20 RECOVERY

0:30 RECOVERY
Leave out weight plate and set up body weight
0:30 LATERAL SQUAT JUMP

0:30 PUSHUP RENEGADE JACK
0:20 RECOVERY

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04. GIMME SUM (HYDRAULIX REMIX) / NO PROBLEM
5:46mins
SCISSOR LUNGE + PLATE PRESS OVER HEAD
• Plate at collarbones, feet under hips
• Jump back to Lunge, press plate over head
• Front knee out over toes
• Chest lifted
• Abs braced
• Elbows forward of face
• Alternate R+L
 Option: Backward-Stepping Lunge
Layer 2: Focus on the speed of the drop – drop
fast and punch the plate over head
LATERAL SKATER WITH PLATE ROTATION

• Plate on chest, elbows wide
• Jump laterally onto one leg and rotate upper
body towards outside leg
• Soft knee landing, keeping knees out over
toes
• Hips square to front
• Chest lifted
• Abs braced
• Alternate L+R
Layer 2: Go for distance in the Skater to recruit
the glutes even more – power side to side!
LATERAL SQUAT JUMP

• Both feet take off and both feet land TIPS
• Land in a Squat COACHING TIP
• Knees out tracking over toes We get 30 seconds of each move to start. This
allows us to get the Layer 1 cues and options
• Chest lifted out to movers setting them up for success. This
• Abs braced provides an opportunity to go harder in the
Layer 2: Swing the arms to maintain momentum second round!
CONECTION
PUSHUP RENEGADE JACK The Scissor Lunge with Press and Skater with
Press can be tricky for new people. Look out and
• Hands outside shoulder-width
see how everyone is moving – what do they need
• Chest to elbow height to be successful? Great connection comes from
• Abs braced coaching to who's in front of you. So, be present
• Back long and straight and give everyone the best chance of success in
this track.
• Keep hips square to front
DRIVE
• Drive out of Pushup, jumping feet wide and
lifting elbow high Compound explosive moves will hit the legs hard
and fast! It’s OK to encourage people to shake
• Alternate L+R out the legs then come back in. As long as they
 Option: On knees, no Renegade keep coming back they are getting fitter and
Layer 2: Brace as hard as you can when pulling stronger and will feel awesome!
the elbow high. This keeps the hips square to HIIT SCIENCE
floor and the core strong Mixing planes of movement is a great way to
maintain intensity in super sets. These blocks mix
sagittal plane motion – moving forward and back
– with frontal plane motion – moving side to side.
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Same challenge, same moves – TRISET x AMRAP. Committing everything to this final 2 minutes and
The goal is to try to meet or beat your rounds having the target goal will keep members
from the beginning of the class. encouraged to push max effort over the finish line.
EXERCISE
0:30 Set up barbell
Try to match or better the amount of rounds completed in TRISET x AMRAP 1
0:20 ROW x1, HIGH PULL x1
0:20 CLEAN & PRESS
0:20 FRONT SQUAT
0:60 AMRAP:
ROW x1, HIGH PULL x1, CLEAN & PRESS x1, FRONT SQUAT x1
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05. ALL GAS NO BREAKS 2:31mins
BARBELL ROW
• Tip forward from hips
• Bar to knee height
• Pull bar to belly
• Abs braced
• Chest lifted
Layer 2: Squeeze shoulder blades together to get
every ounce out of the reps
HIGH PULL
• Pull bar to lower chest
• Hips drive up
• Chest lifted
Layer 2: Hip drive and Heel Lift to make the bar
float
CLEAN & PRESS

Layer 2: Use the leg drive to press the bar over
head – keep it compound for the best HIIT results
BARBELL FRONT SQUAT

• Bar on collarbones
• Elbows forward
• Feet just outside hip-width
TIPS
• Hips back and down
COACHING TIP
This is a repeat of Track 02, so nothing new to
• Butt to 90 degrees learn. The focus here is on mindset – get people
• Chest lifted hyped for the last big track like Ben does in the
• Abs braced Masterclass footage. This will create the energy
needed to annihilate this track!
Layer 2: Check the knees as fatigue kicks in
– keep driving them out to hit the glutes and CONNECTION
stabilize the lower body In the AMRAP, there is a great opportunity to use
lots of praise. People have been 'going hard'
all class so let them know how awesome they
are! Make sure your praise is authentic to leave
movers feeling great and wanting to come back
next week!
HIIT SCIENCE
This is a great sequence to finish the workout. We
are already familiar with the movement patterns,
meaning we can focus on intensity from the start.
Generating high output at this stage of the class
when we're fatigued is a great way to improve our
fitness.
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06. CORE AMRAP
TRACK SET-UP
Final AMRAP for the core – three exercises rolling back-to-back, 5 reps each, aiming for as many rounds as
possible in 90 seconds.
EXERCISE
0:30 Set up weight plate
1:30 KNEELING WOODCHOP R x5
KNEELING WOODCHOP L x5
PLANK PULL-THROUGH + FROG JUMP x5
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06. FREEDOM (BODY OCEAN REMIX) 2:05mins
KNEELING WOODCHOP
• Kneeling position, plate on outside thigh
• Lift plate diagonally on the 45 degrees, above
head
• Arms straight
• Keep hips square to front and rotate from
the center of the chest
• Abs braced
Layer 2: Move the plate from A to B quickly to
elevate that Reactive Core Training
PLANK PULL-THROUGH
• Hands under shoulders
• Plate behind hand
• Use opposite hand to pull plate across
• Hips and shoulders square to floor
• Abs braced
 Option: On knees
Layer 2: Keep the hips square to floor as you pull
the plate through to challenge your core strength
TIPS
COACHING TIP
We want to set up the track and demonstrate all
three moves before the countdown. To do this,
script and practice to ensure you can do it clearly
in the time, 'cut the fluff' and keep it simple – just
like Levi did on the Masterclass footage.
CONNECTION
Use the first round to talk movers through the
AMRAP to ensure they remember the moves and
the counting. Now you have time to check the
room and connect. Time to keep everyone in
the workout but also to celebrate the end of an
awesome GRIT session.
17
LES MILLS GRIT 49
GRIT CARDIO
Presenters L–R:
Kenshin Tani (Japan), Bas Hollander (Netherlands), Mai Soto (Japan)
It’s time to hit some longer working sets to get you match fit with GRIT Cardio 49!
We get the body warm then go into a challenging TRISET x AMRAP designed to get movers in the HIIT
zone fast. Keep count of your reps as you will need them later on!
REVERSE PYRAMID is the big beast in this release where we hit the body in every direction to test your
Cardio fitness levels.
SUPERSETS bring an awesome lower body/upper body mix to squeeze so much work into one track, then
we are back for TRISET x AMRAP part 2. If you can remember those reps, now is the time to beat them!
The CORE AMRAP teaches us that 90 seconds is enough! Three moves to 'max out' your Core training
before collapsing in a heap of glory!
Enjoy some awesome tunes, keep it challenging and, most of all, keep it fun!
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GRIT CARDIO
MUSIC
01. WARM-UP
04. SUPERSETS
06. CORE AMRAP
much appreciated.
19
GRIT CARDIO MUSIC
Don’t Stop (3:10) Down In Flames (1:01)
01 MUZZ
2023 UKF.
OUTRO INF
Courtesy of Les Mills Music Licensing Ltd.
Written by: Alobaidi Written by: Tyson
Don Dada (2:23)

02 Chino Casino
Written by: Nasir
Rave Baby (4:29)

03 Zero
2023 House Call Records.
Written by: Williamson
That’s Right (2:22)

NITTI
2023 Hush Money Records LLC.
Written by: Mears IV
In The Rave (2:09)

Double Bass Burgers
2023 Swerve Collective Creations.
Written by: Nishida
Ignite (1:50)
CHYL & Haus Of Panda feat. MYLK
2023 Monstercat.
Written by: Shi, Kurihara, Ngo
Bittersweet Goodbye (Lens Remix)

(2:34)
Issey Cross
2023 Isabella Cross, under exclusive licence to Warner
Music UK Limited. An Atlantic Records UK release.
Written by: Ashcroft, Tong
Perfect (Exceeder) (1991 Remix) (2:51)
04 Mason vs. Princess Superstar

2024 Armada Music BV under exclusive license to TMRW
Music Pty Ltd.
Written by: Berrier, Kirschner, Chronis, Berger
Reload (2:54)
Synergy
2023 UKF.
Written by: Vitte, Zverev
Pump (2:34)
05 Teddy Killerz & Pegboard Nerds

2023 Monstercat.
Written by: Mashevskii, Cherekaev, Cholovskyi, Odden,
Parsberg
London Sound (2:06)

06 Sigma feat. Josh Barry
Written by: Philip, Lenzie
20
CLASS SET-UP
Aim to be super inclusive and inviting. Welcome
anyone new to the class and explain the workout
and expectations. Always tell members at the
start of the class that this workout is for them and
they can dial the level of intensity up or down –
whatever they need to do. A great mindset to
adopt at the start of each workout is to remember
to teach to the whole team so everyone can feel
successful.
MIX AND MATCH

GRIT Athletic.
RELEASE FEEDBACK
21
01. WARM-UP
TRACK SET-UP
This song is a vibe – let it set the tone of the workout. GRIT Warm-ups should always focus on teaching
members great technique of movements seen later in the workout and encouraging them to get their
heart rate up and body warm ASAP!
EXERCISE
0:30 SQUAT + HEEL RAISE
0:30 LATERAL SHUFFLE
0:30 HIGH KNEE RUN OTS – Progress to LATERAL HIGH KNEES
0:30 BOLT PUSHUP x1, MOUNTAIN CLIMBER x4
0:30 POWER LUNGE
0:30 LATERAL SQUAT JUMP L+R x1, RUN F+B x1
22
01. DON’T STOP 3:10mins
SQUAT HEEL RAISE POWER LUNGES
• Feet just outside hip-width • Split the feet, big step back
• Hips back and down • Bend knees, front thigh parallel to floor
• Knees out over toes • Jump and switch legs
• Butt to 90 degrees • Swing arms over head
• Squeeze glutes coming out of Squat and lift • Soft knee landing in the Lunge
heels off floor • Front knee out
• Chest lifted • Chest lifted, abs braced
• Abs braced  Option: Backward-Stepping Lunge
LATERAL SHUFFLE LATERAL SQUAT JUMP

• Feet wide • Both feet take off and both feet land
• Chest lifted • Land in a Squat
• Hips and shoulders square to the front • Knees out tracking over toes
• Light on balls of feet • Chest lifted
• Abs braced
HIGH KNEE RUN
• Knee to hip height RUN F+B
• Chest lifted • Run forward
• Abs braced • Chest lifted
• Progress to Lateral High Knee run • Abs braced
• Keep hips square to front • Run back
BOLT PUSH UP
• Plank position, hands just outside shoulder-
width
• Sit hips back towards heels
• Back long and straight
• Bolt forward to Plank
• Pushup – chest to elbow height
• Abs braced
MOUNTAIN CLIMBERS
• Start in Plank position
• Abs braced
TIPS
• Hips in line with shoulders
COACHING TIP
• Alternating knee drive to chest
This is a great progressive Warm-up where we
• Butt down want to prepare the body for the workout to
come. Remind people that their heart rate should
be up and their bodies should be feeling warm
going into the last minute. This will allow them to
'go hard' in Track 02.
CONNECTION
Time to connect, show your energy in the
Warm-up with your enjoyment of HIIT training.
GRIT is hard but fun! Bas does a great job of
this connecting with his team in the Masterclass
footage. How can you connect during the Warm-
up to engage your movers?
23
TRISET and AMRAP. Exercises are 20 seconds It’s game time – max intensity straight out the
each back-to-back that roll into a 1-minute gate with this simple and intense athletic
AMRAP using those same moves. combination.
EXERCISE
0:20 Set up
0:20 RENEGADE PUSHUP
0:20 SKATER L+R
1:00 AMRAP:
LATERAL SQUAT JUMP x2
RENEGADE PUSHUP x2
SKATER L+R x2 (1 for 1)
Count rounds for TRISET x AMRAP 2 (TRACK 05)
24
02. DON DADA 2:23mins
LATERAL SQUAT JUMP
• Both feet take off and both feet land
• Land in a Squat
• Knees out tracking over toes
• Chest lifted
• Abs braced
Layer 2: Drive off the floor and rebound back to
keep momentum in the Jumps
RENEGADE PUSHUP
• Chest to elbow height
• Abs braced
• Drive out of Pushup and lift elbows high
• Alternate L+R
Option: On knees
Layer 2: The key is keeping the hips square. This
challenges the core stabilizers and improves
athletic performance
SKATERS
• Jumping side to side, shifting body weight,
drawing knees together
• Land softly, knee bent
• Knee out over toes on landing
• Slight hip-hinge forward
• Push off outside foot to change direction
Layer 2: Drive off the outside leg to fire the glutes TIPS
and move with power COACHING TIP
Use Layer 1 cues for the first minute of the
track to get everyone moving well. When the
AMRAP comes in, you have the opportunity to
help people improve execution and manipulate
intensity. Script clear outcomes for each move to
give your track an awesome structure.
CONNECTION
There’s a great opportunity to connect through
counting. Ask movers how many rounds they are
on. This allows you to engage then praise.
DRIVE
With an AMRAP we can use some challenging
cues mixed with intrinsic motivational cues to get
the best results. Challenge people to get one
more round in and let them know how good it will
feel to push themselves to the final second.
HIIT SCIENCE
A 2-minute working block should provide enough
time to get everyone into their max training zone
for the first time in this workout. The goal of a
Les Mills GRIT workout is to spend 20 of the 30
minutes above 85% of our max heart rate.
25
SET-UP TRACK FOCUS
Our biggest working block, we start with an Maintaining intensity throughout every set is the
inverted pyramid, starting with four exercises focus of this track. Aiming to maintain the same
30 seconds each back-to-back, decreasing to one effort output in the final sets as the starting ones
exercise then building back up to four. helps the longer sets feel like the shortest. This is
a great way to train threshold.
EXERCISE
0:30 Set up REVERSE PYRAMID DOWN
0:30 A: LATERAL SHUFFLE x3, BURPEE JUMP x1
0:30 B: BROAD JUMP x1, BLOCK JUMP x1, JOG BACK
0:30 C: MOUNTAIN CLIMBERS x8, POWER BURPEE x1
0:30 D: HIGH KNEE SPRINT x8, 180º JUMP
0:30 RECOVERY

0:30 RECOVERY

0:20 RECOVERY

0:20 RECOVERY
REVERSE PYRAMID UP
0:20 RECOVERY

0:20 RECOVERY

0:30 RECOVERY – ADD INTENSITY KICKER (BURPEE TUCK JUMP)
0:30 A: LATERAL SHUFFLE x3, BURPEE TUCK x1

26
03. RAVE BABY / THAT'S RIGHT / IN THE RAVE / IGNITE
/ BITTERSWEET GOODBYE (LENS REMIX) 13:24mins
LATERAL SHUFFLE MOUNTAIN CLIMBERS
• Feet wide • Start in Plank position
• Chest lifted • Hands under shoulders
• Hips and shoulders square to the front • Back long and straight
• Light on balls of feet • Abs braced
Layer 2: Stay low in the Shuffle to transition • Hips in line with shoulders
quickly • Alternating knee drive to chest
• Butt down
BURPEE JUMP Layer 2: Keep the weight forward to maximize
• Squat, jump feet back to Plank, jump back to range in the knee drive
Squat, jump up
• Feet outside hip-width POWER BURPEE
• Butt down and back just above knee line • Start in Plank position
• Use the Squat to transition • Hand under shoulders, knees under hips
• Chest lifted • Abs braced
• Abs braced as feet jump back • Back long and straight
• Hands under shoulders • Feet jump wide into Squat
• Back long, strong, and straight • Knees out over toes
 Option: No Jump • Chest lifted
Intensity Kicker: Tuck Jump on last set • Jump back into Bear position
Layer 2: Transition quickly by driving off the floor  Option: Walk feet in and out
straight out of the Burpee Jump. Speed drives Layer 2: Jump the feet wide to land in a Squat
heart rate and fitness levels! and drive the knees out for great alignment
BROAD JUMP HIGH KNEE SPRINT

• Feet outside hip-width • Chest lifted
• Both feet take off and both feet land • Abs braced
• Drive hips forward • Knees to hip height
• Soft knee landing in Jump • Arm drive from hips
• Knees out over toes • Keep to beat of the music
• Chest lifted and abs braced Layer 2: Keep the knee height to drive up the
Layer 2: Use your arms like a pendulum to create heart rate
more dynamic movement
180 DEGREE JUMP
BLOCK JUMP • Feet outside hips
• Both feet take off and both feet land • Jump and turn 180 degrees
• Soft knee landing • Soft knee landing
Layer 2: Explode out of the Broad Jump to • Knees out over toes
maximize height in the Block Jump
• Chest lifted and abs braced
 Option: 90-degree Jump
Layer 2: Brace super hard to turn with speed and
land ready to sprint
27
03. RAVE BABY / THAT'S RIGHT / IN THE RAVE / IGNITE
/ BITTERSWEET GOODBYE (LENS REMIX) 13:24mins
TIPS
COACHING TIP
Set the tone with a clear set-up that this is
a monster track and the first block is a big
one! Kenshin does a great job of this on the
Masterclass footage. Clear Layer 1 and options in
the first block are all that’s needed. The moves are
repeated 5 times so you can take your time with
cues and focus on what people need.
CONNECTION
Lots of opportunity to get on the floor and
coach with the repetition of movements. Use
the quadrants method to ensure you are hitting
all parts of your studio to connect with as many
people as possible.
DRIVE
The optional intensity kicker is a real challenge so
late in the workout. If this is right for your class,
make sure you are the role model at the front
banging out the Burpee Tuck Jump to set the
tone! Pick your moments throughout this class
to show role model drive through your physical
efforts.
HIIT SCIENCE
Each of these exercises delivers intensity through
rate of force development. Therefore, it's not just
the force we generate through our muscles – it's
the speed that we generate that force with that
will determine our intensity.
28
04. SUPERSETS
SET-UP TRACK FOCUS
Two exercises, 30 seconds each back-to-back, Speed and power are the key kickers in these
then we split the time and superset these two sets – when the intervals are shorter the focus is
moves with rolling 15-second intervals. more on attack. Can you enhance the energy and
speed output from the 30-second intervals?
EXERCISE
0:30 Set up
SET 1
0:30 POWER LUNGES
0:30 LATERAL PLANK WALK x2, DONKEY KICK x1
0:20 RECOVERY
0:15 POWER LUNGES

0:15 POWER LUNGES
0:30 RECOVERY
SET 2
0:30 DROP SQUAT x2, BUTT KICK x1
0:30 BOLT x1, SWITCH CLIMBER x2
0:20 RECOVERY

29
04. PERFECT (EXCEEDER) / RELOAD 5:45mins
POWER LUNGES BOLT
• Split the feet, big step back • Plank position, hands just under shoulders
• Bend knees, front thigh parallel to floor • Sit hips back towards heels
• Jump and switch legs • Back long and straight
• Swing arms over head • Bolt forward to Plank position
• Soft knee landing in the Lunge • Abs braced
• Front knee out over toes  Option: On knees
• Chest lifted, abs braced Layer 2: Shoot forward from Bolt and brace hard
 Option: Backward-Stepping Lunge for Reactive Core Training
Layer 2: Bounce straight out of the Lunge to keep
speed and momentum SWITCH CLIMBER
• Plank position
LATERAL PLANK WALK • Abs braced
• Hands under shoulders • Square the hips to the floor
• Abs braced • Back long and flat
• Back long and flat • Jump foot outside elbow
• Walk opposite arm/leg laterally • Jump back to Plank position
• Keep hips square to floor • Alternate sides
 Option: On knees  Option: Step foot towards elbow and back
Layer 2: Lock your core tight to keep hips stable Layer 2: Jump straight into the Climber from the
Bolt to add intensity
DONKEY KICK
• Back long and strong
• Abs braced
• Drive knees towards chest
• Extend legs back out to Plank position
 Option: Frog Jump
Layer 2: Pull and push the knees fast for range in
the Donkey Kick
TIPS
DROP SQUAT COACHING TIP
• Start with feet under hips The first minute gives us a great opportunity to
coach the movements and options. Set 2 allows
• Jump into Squat us to drive intensity with short sharp cues. There
• Feet outside hip-width, knees out over toes is only 15 seconds for each move so less is best;
• Chest lifted script a punchy line to give real impact to your
coaching.
• Abs braced
CONNECTION
• Knees bent on landing
See on the Masterclass footage how Bas uses
Layer 2: Land the Squat in your heels then pop the ‘transition speed’ as a chance to connect; he
onto your toes as you jump narrow. This will hit challenges people to go faster than Mai. Friendly
the glutes at the bottom and keep the speed in competition is a great way to build connection
the movement and community in class.
DRIVE
BUTT KICK Challenge movers to go extra hard in the 15-
• Jump and pull heels towards butt second blocks. The shorter the time in the move,
the harder we can go. Challenge them to give
• Chest lifted their all in every 15-second set and they will feel
• Abs braced awesome by the end of the track!
• Soft knee landing HIIT SCIENCE
Layer 2: Squeeze your butt when you jump to Jumping into a long Lunge helps minimize knee
extend the hips and whip the legs up to butt joint stress. When we short step a Lunge, our front
knee can track too far forward, increasing joint
stress behind the patella.
30
05. TRISET X AMRAP
SET-UP TRACK FOCUS
Same challenge, same moves – TRISET x AMRAP. Committing everything to this final 2 minutes
The goal is to try to meet or beat your rounds and having the target goal will keep members
from the beginning of the class. encouraged to push max effort over the finish line.
EXERCISE
0:20 Set up
0:20 RENEGADE PUSHUP
0:20 SKATER L+R
1:00 AMRAP:
LATERAL SQUAT JUMP x2
RENEGADE PUSHUP x2
SKATER L+R x2 (1 for 1)
Try to complete more rounds than you did in TRISET x AMRAP 1 (TRACK 02)
31
05. PUMP 2:34mins
LATERAL SQUAT JUMP
• Both feet take off and both feet land
• Land in a Squat
• Knees out tracking over toes
• Chest lifted
• Abs braced
Layer 2: Compress the legs like springs then
explode side to side
RENEGADE PUSHUP
• Chest to elbow height
• Abs braced
• Drive out of Pushup and lift elbows high
• Alternate L+R
Layer 2: Keep full range, chest to elbow height,
even at speed – to maximize upper-body strength
SKATERS
• Jumping side to side, shifting body weight,
drawing knees together
• Land softly, knees bent
• Knee out over toes on landing
• Slight hip-hinge forward
• Push off outside foot to change direction
Layer 2: Swing your arms to produce the force to TIPS
drive the body side to side COACHING TIP
As a coach this is a great time to set a challenge
of beating their AMRAP numbers from Track 02.
Having a goal will keep people accountable for
the final minute of the track.
CONNECTION
Use your voice to create energy and build
the team connection in the room. Bring that
supportive environment where everyone wants
every participant to do their best and celebrate at
the end of the track.
DRIVE
It‘s the same as Track 02 but feels so different
as the last HIIT track. Allow yourself to go BIG
physically and vocally to drive people across the
finish line. This will inspire your participants to go
to a place they couldn’t get to on their own.
HIIT SCIENCE
This is a great sequence to finish the workout. We
are already familiar with the movement patterns,
meaning we can focus on intensity from the start.
Generating high output at this stage of the class
when we're fatigued is a great way to improve our
fitness.
32
06. CORE AMRAP
SET-UP
Final AMRAP for the core – three exercises rolling back-to-back, 5 reps each, aiming for as many rounds as
possible in 90 seconds.
EXERCISE
0:30 Set up
1:00 AMRAP:
PIKE EXTENSION x5
ROPE CLIMB x5
HOVER JACKS x5
33
06. LONDON SOUND 2:06mins
PIKE EXTENSION
• Extend arms/legs to 45 degrees
• Reach arms and legs directly upwards
• Abs braced
• Chin tucked in
• Lower back close to floor in Extension
 Option: Bend knees
Layer 2: Drop the legs a little lower to add
intensity
ROPE CLIMB
• Legs extended up to Pike
• Crunch up with Rope Climb Arms
• Ribs towards hips
• Chin tucked in
 Option: Bend knees
Layer 2: Can you climb a little higher on the rope?
Feel the upper abs fire as you reach up!
HOVER JACKS
• Elbows under shoulders
• Back long and flat
• Abs braced
• Jump feet out and in
 Option: Single-leg tap or kneeling leg tap
Layer 2: Speed up the Jacks to fit in more rounds
within the 90 seconds
TIPS
COACHING TIP
Demonstrate all three moves at the start of the
AMRAP to allow movers to enjoy the track. Coach
the options early to enable everyone to feel
successful.
CONNECTION
There will be some tired people on the floor, so
acknowledge the work they’ve done but keep
them honest. Look, see and respond to what your
participants need to keep the AMRAP going. Do
they need options? Do they need to have a break
then come back in? Coaching inclusively will give
people the autonomy to find their best choice for
this track.
34
LES MILLS GRIT 49
GRIT ATHLETIC
Presenters L–R:
Levi Farrell (New Zealand), Ben Main (New Zealand)
Blending Reactive Training with good old-fashioned Athletic conditioning, GRIT Athletic 49 will unleash
those endorphins that you love!
The Athletic Warm-up preps us for the benchwork ahead, and there’s even a Plyo Sumo Jump so we know
we mean business!
COACH CALLS brings the fun element and gives a really great opportunity to connect with your team.
SUPERSETS brings the awesome feel of speed and power and we finish off with COACH CALLS 2, adding
one more move to keep everyone guessing.
Mixed with GRIT Strength, this workout will take your training to the next level!
35
GRIT ATHLETIC
MUSIC
GRIT ATHLETIC FORMAT
01. WARM-UP
02. COACH CALLS 1
04. SUPERSETS
05. COACH CALLS 2
much appreciated.
36
GRIT ATHLETIC MUSIC
Sidewindah (3:06)
01 Gorgon City feat. Flirta D
Written by: Robson-Scott, Gibbon, Momoh
Rave Generator (1:25)

02 Sigma
Written by: Edwards, Lenzie
Rave Generator (1:23)

Sigma
Written by: Edwards, Lenzie
USE TRACK 03 FROM GRIT

03 STRENGTH 49 MUSIC PLAYLIST
Trunk (2:50)
04 Bok Nero
2023 Dim Mak Records, Inc.
Written by: Ross, Vesneski, Phillips
Firebreak (1991 Remix) (2:55)

Confidence Man
2024 I OH YOU.
Written by: G. Stephenson, L. Stephenson, Moore
Baianá (2:05)
05 Nia Archives
Written by: Alves, Barba, Barbosa, Buarque, Fostein, Horta,
Hosoi, Maas, Maia, Pretto, Rocha, Simao, Venegas, Zulu
USE TRACK 06 FROM GRIT

06 STRENGTH 49 MUSIC PLAYLIST
Down In Flames (1:01)

OUTRO INF
Written by: Tyson
37
CLASS SET-UP
Grab a bench, two risers and a medium–heavy
barbell to kick your Athletic workout into action!
MIX AND MATCH

GRIT Athletic.

The Bonus Athletic Block is a different structure
to Strength and Cardio: tracks are mixed together
with GRIT Strength to create a GRIT Athletic
workout. GRIT Athletic is the name of any class
that incorporates the ‘Bonus Athletic Block’. If you
would like to teach a GRIT Athletic class, here’s
the format (for workshops and club launches,
please make sure you are following this format):

01 GRIT Athletic 49 (Track 01) Warm-up
02 GRIT Athletic 49 (Track 02) Coach Calls 1
03 GRIT Strength 49 (Track 03) Reverse
Pyramid x Pyramid
04 GRIT Athletic 49 (Track 04) Supersets
05 GRIT Athletic 49 (Track 05) Coach Calls 2
06 GRIT Strength 49 (Track 06) Core
AMRAP
RELEASE FEEDBACK
38
01. WARM-UP
TRACK FOCUS
GRIT Athletic only deals in energy and intensity. It's the 'big mood' energy we want to lead with in
this workout. Focus on breaking down the bench technique well so members feel they can move with
confidence and attack the rest of the class with precision and intensity.
EXERCISE
0:30 U RUN
0:30 (Straddle bench)
SQUAT HEEL RAISE x1, SQUAT JACK ON/OFF BENCH x1
0:30 SPEED LADDER x4, TRICEP PUSHUP x2
BURPEE JUMP ON/OFF BENCH
0:30 MOUNTAIN CLIMBERS
SPEED LADDER x4, PLYO SUMO x1
39
01. SIDEWINDAH 3:06mins
U RUN MOUNTAIN CLIMBERS
• Run in a U shape around back of bench • Start in Plank position
• Light on balls of feet • Hands on bench, under shoulders
• Chest lifted • Back long and straight
• Abs braced • Abs braced
• Hips in line with shoulders
SQUAT HEEL RAISE • Alternating knee drive to chest
• Feet just outside hip-width, straddling bench • Butt down
• Hips back and down
• Knees out over toes PLYO SUMO BENCH JUMP
• Butt to 90 degrees • Straddle bench, both feet on floor
• Squeeze glutes coming out of Squat and lift • Bend knees, jump and kick off bench to jump
heels off floor high
• Chest lifted • Land straddling bench, knees out wide
• Abs braced • Soft knee landing
SQUAT JACK ON/OFF BENCH  Option: Jump behind bench
• Straddle bench
• Jump feet on/off bench
• Soft knee landing
• Chest lifted
• Abs braced
SPEED LADDER
• Straddle bench
• Feet run on, on, off, off
• Light on balls of feet
• Soft knees
TRICEPS PUSHUP
• Hands under shoulders on bench
• Abs braced
• Drop chest to elbow height
BURPEE ON/OFF BENCH

• Straddle bench
• Knees out in Squat
TIPS
COACHING TIP
• Brace abs in Plank, hands on bench
This Warm-up allows everyone to get familiar
• Jump back to Squat, jump onto bench with the bench and a lot of the movements we
• Soft knee landing will do in the class. Ensure you ‘say and do’ when
coaching to give a great visual model of what’s
needed for a safe and effective Warm-up.
CONNECTION
Time to welcome the team to the workout! Using
names and checking in on all quadrants of the
room will set the scene for the rest of the class.
40
02. COACH CALLS 1
SET-UP TRACK FOCUS
Two 1-minute blocks of Reactive Training. Two Reactive Training is a great way to engage
moves associated with two numbers, 1 and 2. members and get them thinking hard and fast
When I call the number the goal is to switch early on. Having the competitive element of
between the exercises faster than anyone else. trying to be the fastest in the class adds another
A third move is added into the second set to heat competitive layer which turns the heat up in the
things up a bit more. room another notch and makes it really fun to
teach as a coach. Be playful but also mindful not
to call out too many changes too quickly!
EXERCISE
0:25 Set up
MOVE #1 = SPEED LADDER
MOVE #2 = SWITCH CLIMBER
1:00 Holding Pattern
Coach calls out 1 or 2
0:20 RECOVERY
ADD MOVE #3 = PLYO SUMO BENCH JUMP
Coach calls out 1, 2 or 3
41
02. RAVE GENERATOR 2:48mins
SPEED LADDER
• Straddle bench
• Soft knees
Layer 2: Stay relaxed in the upper body to allow
the feet to move fast
SWITCH CLIMBER
• Plank position, hands on bench
• Abs braced
• Square the hips to the floor
• Jump foot outside elbow
• Jump back to Plank
• Alternate sides
 Option: Step foot towards elbow and back
Layer 2: Screw your hands into the bench to
create upper body stability. This is the foundation
of a great Switch Climber
PLYO SUMO BENCH JUMP

• Straddle bench, both feet on floor
• Bend knees, jump and kick off bench to jump
high
• Land straddling bench, knees out wide
 Option: Jump behind bench
Layer 2: Use the bench to kick into the air for TIPS
maximum height
COACHING TIP
The key is to avoid ‘over-coaching’. Minimize your
Layer 1 cues and avoid too many calls. This gives
movers the chance to zone in on their training
and listen for your voice.
CONNECTION
Coach Calls is always a fun track. People know
they need to listen to you even more, so have
fun with it, there will always be the competitive
people in the class who want to react first; praise
them and feel the energy in the room.
DRIVE
Be specific about the training effects you want
people to feel. For the Ladder it’s all about speed,
Sumo Plyo Jumps are about explosive power and
the Switch Climber is about core strength. Having
a unique feel for each move will allow you to drive
up the intensity.
HIIT SCIENCE
Staying light on the balls of our feet during moves
like a Speed Ladder ensures we don't ground the
heel. This allows us to move quickly with agility
and reduces stress on the achilles.
42
04. SUPERSETS
SET-UP TRACK FOCUS
Two exercises 30-seconds each back-to-back, Speed and power are the key kickers in these sets
then we split the time and superset these two – when the intervals are shorter the focus is more
moves by rolling at 15-second intervals. attack. Can you enhance the energy and speed
output from the 30-second intervals?
EXERCISE
0:30 Set up on bench
SET 1
0:30 LATERAL HEISMAN
0:30 POWER LUNGES
0:20 RECOVERY

0:15 POWER LUNGES
0:15 POWER LUNGES
0:30 RECOVERY
SET 2
0:30 SPEED TAPS ACROSS BENCH
0:30 POWER BURPEE
0:20 RECOVERY

0:15 POWER BURPEE
0:15 POWER BURPEE
43
04. TRUNK / FIREBREAK (1991 REMIX) 5:45mins
LATERAL HEISMAN
• Run over bench laterally
• Land one foot off bench, other knee lifted
• Heisman back on/off bench
• Repeat on other side
• Hips square to bench
Layer 2: Shift the hips back to find a power
position to drive side to side
POWER LUNGES
• Front foot on bench
• Long stride back
• Jump and switch legs
• Full foot lands on bench
 Option: Backward-Stepping Lunge
Layer 2: Open the alignment gateway by driving
the knees out over toes. This gets the glutes
firing!
SPEED TAPS ACROSS BENCH

• Light taps with ball of foot on bench
• Travel up and down bench
• Abs braced
• Chest lifted
 Option: Speed Taps, no travel
Layer 2: Keep the ankle stiff to keep the legs
quick
TIPS
POWER BURPEE
COACHING TIP
• Start in Plank position, hands on bench
Success in this track comes from a great set-up for
• Hand under shoulder, knees under hips the first minute. When people know what they are
• Abs braced doing and how the second minute is broken up
• Back long and straight into short 15-second blocks, they can really hit the
intensity hard. Keep the coaching clear to allow
• Feet jump wide into Squat position intensity to happen.
• Knees out over toes CONNECTION
• Chest lifted Praise is a great way to connect with participants.
• Jump back into Bear position Look around the room and see who is putting
 Option: Walk feet in and out lots of effort in, and let them know they are doing
GRIT and it can help to make their day!
 Option: Jump feet on top of bench,
full foot lands on bench DRIVE
Layer 2: Keep the core compact and lift the chest Remind people of the short time blocks. Knowing
for a strong transition from Plank to Squat they are almost there is a great way to get more
reps out of your team.
HIIT SCIENCE
Mixing planes of movement creates variety and
allows us to keep the intensity up. These exercises
mix movements in the sagittal plane with
movements in the frontal plane.
44
05. COACH CALLS 2
SET-UP TRACK FOCUS
It’s back! Coach Calls. But this time we are adding One last push mentally and physically to bring
more moves and more time: Four exercises this massive heater workout to a close. Fatigue is
associated with four different numbers. high – so, again, be mindful of the frequency and
speed that changes are called.
EXERCISE
0:30 Set up
MOVE #1 = SPEED LADDER
MOVE #2 = SWITCH CLIMBER
MOVE #3 = PLYO SUMO BENCH JUMP
MOVE #4 = 180-DEGREE JUMP SWITCH
Coach calls out 1, 2, 3, or 4
45
05. BAIANÁ 2:05mins
SPEED LADDER
• Straddle bench
• Soft knees
Layer 2: Keep the stiffness in the ankles to avoid
energy leaks and keep speed high
SWITCH CLIMBER
• Plank position, hands on bench
• Abs braced
• Square the hips to the floor
• Jump foot outside elbow
• Jump back to Plank position
• Alternate sides
 Option: Step foot towards elbow and back
Layer 2: Turn the elbows in towards the ribs for a
solid foundation in the Switch Climber
PLYO SUMO BENCH JUMP

• Straddle bench, both feet on floor
• Bend knees, jump and kick off bench to jump
high
• Land straddling bench, knees out wide
 Option: Jump behind bench
Layer 2: Use the Squat to absorb every landing
before springing into the next rep TIPS
COACHING TIP
180-DEGREE JUMP SWITCH Second time around! Remind everyone of the
• Straddle bench three moves from the previous Coach Call and
• 90-degree Jump, both feet on bench clearly demonstrate Move 4. Like the first round,
leave some space before you call to give clarity in
• Feet under hips the coaching.
• Soft knee landing CONNECTION
• 90-degree Jump, straddle bench Motivation is a great way to connect with your
• Knees out over toes movers in different ways. Who likes positive
• Abs braced motivators? Who likes challenging cues? Getting
to know your team allows you to give them what
• Chest lifted they need when the going gets tough.
Layer 2: Core tight; stay light. This will keep the DRIVE
tempo quick!
Fatigue will be high at this point. Sometimes
all we need to do is train with the team. Keep
it simple and allow everyone to focus on 'going
hard' for the full 90 seconds.
HIIT SCIENCE
Kicking off the bench when landing in a Plyo
Sumo Bench Jump is a great way to maximize
propulsion as it uses the elastic properties in our
calf and achilles complex.
46
COMPONENTS GRIT COACH INFO
1. STATE OF MIND WRITE IT UP
When it comes time to teach, you have 2 goals: Remember, you can write the exercises up on the
• Lead an INTENSE workout walls/mirrors so participants can see them.
• Coach your TEAM This is at the discretion of your club (so definitely
check on their policy before you go writing on any
These are your foundations. Remember them. walls or mirrors) but when it works for your club
and time-slot, you can display the workout on a
Top suggestions for a LES MILLS GRIT state of flip chart, on the mirror (make sure you use non-
mind: permanent ink!) or even on the floor in chalk!
You don’t need to write up every single track.
1. PRACTICE. You need to know your stuff
– this gives you confidence
2. Praise for effort is essential We suggest:
– ‘high fives’ and ‘pats on the back’ are key • Detail the moves for more complex tracks
3. Be AUTHENTIC and GENUINE • For more straight-forward tracks such as
4. Engage with every person in the room short Challenges – simply write the name of
5. Do it with the team the track,
eg 2-Minute Challenge: Beep Test
6. Circulate and coach each individual
• This doesn’t apply to the Warm-up or Core
track
2. SHOW
This will benefit both you AND your participants.
LES MILLS GRIT is hardcore. There’s no question It will help you out because we all know it can
about that! So, like the greatest coaches, the be tough to remember lots of different exercises
people who choose to teach LES MILLS GRIT across lots of different releases. It will help your
have got to be very hardcore too. participants because it will act as a reminder
If you want to truly inspire people to push for exercises that are being repeated, and help
their boundaries physically, you want to be them to understand the structure of the class –
pushing your own boundaries. Get out of your empowering them in their workout. And that’s
comfort zone when you’re teaching; be the best good news for everybody!
inspirational athletic and physical role-model you
can be.
What does this mean in terms of preparation? It
means a lot of work. If you practice with heavy
weights, big jumps and a huge heart, you WILL
become the kind of coach your team needs to
enable them to achieve their personal goals.
3. SAY
What do you NEED to say?
• Technique and safety cues
•C
ues for quick set-ups and to organize
equipment and positions
• What to expect in the next block
• Highly motivational and encouraging cues
• Cues for recovery, ie when it’s coming up
Basically, you are setting people up with enough
to get them safely and quickly into a move
without a long transition, and then you are
motivating them.
IT’S VERY SIMPLE WHEN YOU PUT IT LIKE
THAT.
Suggestions:
•W
ork hard at creating a super succinct
script; short sharp cues
•P
ractice saying your script while you
practice physically
• Be clear, precise and highly motivational
•M
ove around the room and use great role-
models in class for demonstrations so you
can coach others
47
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 honoring 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, in others, and we aim to traverse these delicate
Instructors and millions of participants from situations with the utmost respect to everyone.
around the globe. Choosing, licensing and matching choreography
We may differ in location, religion, race, color and to the right music is a huge challenge! We
language, but we unite in our love of movement, screen all music and try to avoid any language or
music and the pursuit of healthy living, for every references that may cause offense. Sometimes
single person on our planet. there will be an alternative track (at the bottom of
At Les Mills, we believe in the dignity of each the track list) for you to use instead.
individual within our community, and we strive We embrace open communication with our
towards equality for all. global family so that differences of opinion can
We celebrate and showcase all cultures through be expressed, and education will always continue.
our choice of role models, music and movements, We are here, doors open, ready to listen and
with the aim of broadening cultural awareness. learn.
We know that what is considered appropriate Above all, we are passionate about delivering
in some contexts can be seen as inappropriate life-changing fitness experiences, every time,
everywhere, for everybody.
48

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LES MILLS GRIT 49

LES MILLS GRIT 49 © Les Mills International Ltd 2024

We push the limits, turn up the energy and annihilate workouts!

Erin and the LES MILLS GRIT team x

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LES MILLS GRIT 49 © Les Mills International Ltd 2024

Smack That (2:24)

LEFT TO RIGHT (33 Below Remix)

Wait For Me (1:54)

Kick The Doors Down (2:33)

Gimme Sum (Hydraulix Remix) (2:51)

ALL GAS NO BREAKS (2:31)

Freedom (Body Ocean Remix) (2:05)

06 Steve Angello feat. Pusha T

LES MILLS GRIT 49 © Les Mills International Ltd 2024

MIX AND MATCH

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LES MILLS GRIT 49 © Les Mills International Ltd 2024

CLEAN & PRESS

FRONT SQUAT TIPS

0:30 B. ALTERNATING BACKWARD-STEPPING LUNGE L&R

0:30 C. BURPEE PUSHUP

0:30 A. SQUAT PRESS

0:30 A. SQUAT PRESS

0:30 A. SQUAT PRESS

0:30 A. SQUAT PRESS

LES MILLS GRIT 49 © Les Mills International Ltd 2024

0:15 SCISSOR LUNGE + PLATE PRESS OVER HEAD

0:30 LATERAL SQUAT JUMP

0:15 LATERAL SQUAT JUMP

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LATERAL SKATER WITH PLATE ROTATION

LATERAL SQUAT JUMP

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LES MILLS GRIT 49 © Les Mills International Ltd 2024

CLEAN & PRESS

BARBELL FRONT SQUAT

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LES MILLS GRIT 49 © Les Mills International Ltd 2024

Erin and the LES MILLS GRIT team x

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LES MILLS GRIT 49 © Les Mills International Ltd 2024

Don Dada (2:23)

Rave Baby (4:29)

That’s Right (2:22)

In The Rave (2:09)

Bittersweet Goodbye (Lens Remix)

Perfect (Exceeder) (1991 Remix) (2:51)

04 Mason vs. Princess Superstar

05 Teddy Killerz & Pegboard Nerds

London Sound (2:06)

LES MILLS GRIT 49 © Les Mills International Ltd 2024

MIX AND MATCH

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LES MILLS GRIT 49 © Les Mills International Ltd 2024

LATERAL SHUFFLE LATERAL SQUAT JUMP