2020年2月 – レズミルズ（Les Mills）ビデオ音楽ダウンロード

SPRINT 19 ビデオ音楽ダウンロード

SPRINT 19 音楽トラックリスト：

01 Comin’ In Hot.mp3
02 Go_Tep Tep_Vishnu.mp3
03 Go_Bump Bump_5 Hand Clap.mp3
04 Siren.mp3
05 Better Now.mp3

SPRINT 19 ビデオのスクリーンショット：

SPRINT 19 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Sprint 19 is HIIT with a twist.
This release has four variations of the Workout
Plan – we achieve this by interchanging the Mixed
Conditioning tracks. The beauty of this innovation
is each variation delivers on the HIIT promise:
they each feel different, and they keep our bodies
guessing.
No matter the variation chosen, the workout kicks
off with a fresh modern sound in the Accelerated
Warm-Up to engage our bodies – legs, lungs,
heart, ears, you name it!
From here, the Mixed Conditioning tracks build
density into our fitness through a high volume of
Work versus a low volume of Rest.
Mixed Conditioning 1 starts with 3x Power
Intervals followed by 3x Sprint/Power Intervals,
and we round it off with 2x Strength Intervals. The
duration of each Work Interval is 40 to 60 seconds
and Rest Intervals are 15 to 30 seconds. The
3x Sprint/Power Intervals are sneaky: they look
harmless on paper but bite hard on the bike.
Mixed Conditioning 2 starts with the same 3x
Power Intervals followed by 1x extended Strength
Interval, and we round it off with 4x Sprint/Power
Intervals. Much wider range in this track with Work
Intervals of 25 to 160 seconds and Rest Intervals
5 to 30 seconds. The extended Strength Interval
is for almost 3 minutes and provides us with an
opportunity as coaches to layer our delivery over
a much longer working period.
The Power Finisher is beyond comprehension.
You may want to pinch yourself!
A superb HIIT – enjoy!

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SHBAM 39 ビデオ音楽ダウンロード

SHBAM 39 音楽トラックリスト：

01 I Don’t Care.mp3
02 Fire in my Soul (Tom Staar Remix).mp3
03 Bounce Back.mp3
04 Rave.mp3
05 Boys.mp3
06 Get Up Offa That Thing.mp3
07 Promises.mp3
08 COPYCAT (Sofi Tukker Remix).mp3
09 Good Things Fall Apart (Tiesto’s Big Room Remix).mp3
10 We Found Love.mp3
11 Listen To Your Momma.mp3
12 Senorita.mp3

SHBAM 39 ビデオのスクリーンショット：

SHBAM 39 Choreography Booklet.pdf 振付冊子ファイルに含まれています

SH’BAM 39 is brought to you by the Aussies who
were among the first in the world to take this
program through the roof, and you get to enjoy
them for the whole of this release! Spanish Hips
Sánchez became a token Aussie for the week,
ha ha!
This release has plenty of funk and sass for
everyone to have some and still have some left
over! The Warm-Up sets the tone for knowing
we are in the right place, before a cheeky rump
shaker gets the cardio effect happening in Track
2. Then it’s a basketball theme which EVERYONE
can relate to that engages the class and lifts the
feeling of success. Simple and sassy for the new
SH’BAM classy

In the 45-minute class, you must always teach
the Warm Up and Cooldown. Tracks 4, 7 and
11 are the Cardio tracks so you should also
include these routines and try to mix up the
styles and feels.
• Track 5 is usually a Hips track, so aim to keep
this where the Track 5 always sits.
The remainder of the class can be up to you but
please think about the following:
• Do you have a mixture of styles? For example,
Latin, Jazz, Street.
• Is there a good mix of music? Current versus
old-school, male and female vocals etc.
• Is there a good flow to the class? For example,
you should avoid teaching three big Cardio
tracks in a row.
Think about the highs and lows, and the journey
the playlist will create. You know your participants
best and know that some classes will have a
preference for one style or genre over others; so
just use common sense when putting your playlist

それを得る方法?

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RPM 86 ビデオ音楽ダウンロード

RPM 86 音楽トラックリスト：

01 One Touch.mp3
02 Like An American.mp3
03 Rescue Me.mp3
04 Feelin.mp3
05 Solar System.mp3
06 Hope.mp3
07 See the End (Extended Mix).mp3
08 Higher Love.mp3
09 Time Won’t Go Slowly.mp3

RPM 86 ビデオのスクリーンショット：

RPM 86 Choreography Booklet.pdf 振付冊子ファイルに含まれています

GLOSSARY
KEY RPM RIDING POSITIONS
Throughout the ride, we use different riding
positions. These impose slightly different
demands on the body and the working muscles.
Changing positions brings maximum benefits,
avoids over-stressing the body and brings variety
to the ride, which is an important factor in indoor
cycling.
Some positions are used at specific Paces or
Resistances as they are designed for speed,
climbing and power recovery. Others are used
with all Paces and Resistance. Your goal is to ride
both effectively and efficiently in each Position
and have your participants do the same.
BIKE SETUP
Before you begin the class use the ‘on-the-bike
quick check’ to make sure you have a slight bend
in your knee at the bottom of your pedal stroke.
SEAT HEIGHT
Bring your feet to 12 o’clock and 6 o’clock. Take
out your bottom foot and place your heel over the
pedal. With a straight leg and hips level, your heel
should just touch the pedal – a good seat height
for great force production. If your heel easily
touches the pedal and the knee is bent, then
the seat is too low. If you cannot reach the pedal
without losing your hip alignment, then your seat
is too high. Once you place your foot back in the
pedal/cage, check you have a slight bend in your
knee – the optimal angle is 25 degrees.
SEAT FORE AND AFT
With the pedals at 3 o’clock and 9 o’clock,
position the saddle so the front knee is in line
with the pedal axle or the top toe strap of the
front pedal. If the knee is back of the pedal axle,
the seat needs to be moved forward. If the knee
is forward of the pedal axle the seat needs to be
moved back.
HANDLEBAR HEIGHT
The handlebar height should be slightly lower or
level with the saddle. Beginners or people with
lower back problems should have the handlebars
slightly higher than the saddle.
HANDLEBAR FORWARD AND BACK
In Racing, you should have a 90-degree angle
between your upper arm and your torso. If you
feel like you need to slide forward in the saddle
to create the 90-degree angle, move your
handlebars a little closer.

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GRIT 32 ビデオ音楽ダウンロード

GRIT 32 音楽トラックリスト：

01 Gametime.mp3
02 The Hotstepper Ante.mp3
03 Rapturous.mp3
04 Vans (King Kavalier Remix)_Like That.mp3
05 Win The War.mp3
06 Skip Jump Stomp.mp3
07 Bodied.mp3
08 Us.mp3
09 Call From The Bank.mp3
10 The Come Up.mp3

GRIT 32 ビデオのスクリーンショット：

GRIT 32 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Welcome back to another EPIC round of GRIT
Strength 32. The creative team have taken this
workout to a whole new level. The structure
of Strength and Cardio this round is called
the ‘Ladder System’. Not only is this structure
innovative, but having reps to try and hit will
also hold you accountable and get you and your
members working harder and faster than you
usually would.
As always, be super inclusive; everyone in the
class is at different levels of fitness. Encourage
members to set their own level of intensity and
achieve their personal best, whatever that is.
Tip: Make sure you learn and practise the
structures of the ladders well. ‘Say and do’ with
every countdown and ensure members are
confident with the specific ladder style before
Layer 1 cues.
Enjoy!
Erin & the LES MILLS GRIT crew
CLASS SET-UP
Moderate to heavy barbell and two free
weight plates of the same size. Anyone new
to GRIT should use lighter plates first; 2.5kg is
recommended.
Aim to be super inclusive and inviting. Welcome
anyone new and explain the workout and the
expectations. Always tell members at the start of
the class that this workout is for them and they
can dial up or down whatever they need to. The
bar can be switched out for the plate or body
weight at any time. A great mindset to get into at
the start of each workout is to remember to teach
to the whole team so everyone feels successful.

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CXWORX 38 ビデオ音楽ダウンロード

CXWORX 38 音楽トラックリスト：

01 Run.mp3
02 Ritual.mp3
03 Wish You Well.mp3
04 Drop That Low (When I Dip).mp3
05 Falling In Love (SOS).mp3
06 Hey Ya.mp3
B4 Smooth Operator (Matt Watkins Remix).mp3
B6 Keep On Lovin’.mp3

CXWORX 38 ビデオのスクリーンショット：

CXWORX 38 Choreography Booklet.pdf 振付冊子ファイルに含まれています

There comes a time in everyone’s core workout
when the question is asked: Have I nailed this?
The answer is “I have now…“
With an extended Warm-Up using fun rhythm
changes including oblique leg kicks, this sets
the tone early on and is echoed later on in the
workout with a deeper form of intensity and
challenge.
Exercises that both stimulate the test of stability
and ultimate core strength are thrown at us
multiple times within the workout. This increases
the opportunity for results as well as mastering
this style of core training.
A standout move in this release has to be in the
combination of both Tracks 3 and 4.
Moving with the Resisted Rainbow into a new
innovative Deadlift with the band wrapped
around the thighs is fun, effective and feels great.
The lyrics of Hey Ya in Track 6 challenge the
timing and feel of each exercise. Moving slowly
then fast never felt so good until now.

01. RUN 4:17 mins
TECHNIQUE & COACHING
COACHING
Focus on bringing your participants into the
correct position from the very beginning of the
track. They should feel how the abdominal brace
will help keep their lower back towards the floor
as they move. The tempo and choreography
progresses into engaging Leg Drops and Single
Leg Lifts slow and fast to match the timing
and pace of the music. Your coaching role is to
prepare your participants for the workout ahead,
both physically and mentally.
DOUBLE LEG LIFT
KEY COACHING FOCUS
Brace abs to press lower back towards the
floor
LAYER 1
• Arms at sides, palms up
• Feet on floor
• Relax shoulders
• Knees directly over hips when lifting up
• Lower back pressed towards the floor
• Gently draw belly button in and brace abs
to hold this position
• Toes tap lightly

それを得る方法?

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BODY STEP 119 ビデオ音楽ダウンロード

BODY STEP 119 音楽トラックリスト：

01 Hi Lo (Extended Mix)_Ring The Alarm.mp3
02 Side Effects (Fedde Le Grand Remix).mp3
03 Born This Way.mp3
04 The Spook Returns_Get Loud For Me.mp3
05 F.W.T.B.mp3
06 Would You Maybe.mp3
07 Hustle.mp3
08 Accelerate_Got Your Number_Boombayah_Warrior.mp3
09 Circus.mp3
10 All This Time.mp3
11 Hey Look Ma, I Made It.mp3

BODY STEP 119 ビデオのスクリーンショット：

BODY STEP 119 Choreography Booklet.pdf 振付冊子ファイルに含まれています

We kick off the workout with a dramatic opening,
warming the legs with a lunge & squat pattern
that we recycle in the Mixed Strength track. Then
get ready to Ring The Alarm because we create
some serious heat in the legs and glutes right
from the start of the class!
The Side Effects are a super warm body as we
move in to the first cardio peak in the class to the
much requested song, Born This Way, where we
celebrate your authentic you by giving everyone
the freedom to move they way they want to
move. High, low or somewhere in between, its all
good.
We Get Loud with a spooky twist in the Mixed
Strength track. This is another great track that you
can bank for your fun Halloween themed classes.
Next we jump, swing & propel to bring out the
cardio peak 2 boss with FWTB.
Check out the new Gorilla Squat with the Kettle
Bell weight grip in Conditioning 1. You might
have to shake your booty to momentarily take
your mind off the insane leg and glute burn in this
track.
The Party step is packed with sassy attitude to
Hustle, and then the Athletic Circuit has us cross
training with 3 different movement styles.
In Peak 3, we crack the whip to get us all reaching
our final peak to Circus.
Then finally, we have circular movement patterns
in Condition 2, and a salute to all the mothers out
there, as we celebrate us making it to the end of
this kick butt workout to Hey Look Ma, I Made It.

CREDITS
Program Director – Mark Nu’u-Steele
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Lisa Osborne
Technical Consultants – Bryce Hastings and
Andrew Newmarch
Program Coach – Giles Bryant
Production Coordinator – Hannah Moselen
Special Thanks
Kaylah-Blayr Fitzsimons-Nu’u
Mikhail Afus
BODYSTEP 119
We have a new combined BODYSTEP format.
We’ve taken all the great content from both
the Classic and Athletic formats, to create one
uplifting and action-packed BODYSTEP class.
Here’s whats different in BODYSTEP 115, 116,
117, 118 &119
• There are 11 Tracks.
• The use of more original music in the class.
Why?
To create more musical contrast throughout
the class.
• Slower-paced Warm-Up where we get
stepping right from the start.
• There is no Step Orientation track.

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BODY PUMP 113 ビデオ音楽ダウンロード

BODY PUMP 113 音楽トラックリスト：

01 When In Rome.mp3
02 It’s Gonna Be Alright (Netsky & t1r Remix).mp3
03 Hope For The Underrated Youth.mp3
04 Don’t Kill My High (Squalzz Remix).mp3
05 Post Malone.mp3
06 Better As One.mp3
07 When The Lights Go Down.mp3
08 It Goes Like.mp3
09 Mad Love.mp3
10 The Greatest.mp3
11 BP45A UNSTATUS QUO.mp3
12 BP45B Somebody Else.mp3
13 A9 Take Me Home.mp3

BODY PUMP 113 ビデオのスクリーンショット：

BODY PUMP 113 Choreography Booklet.pdf 振付冊子ファイルに含まれています

GLOSSARY
CLEAN & PRESS
Position Setup
• SET Position
• Chest up, abs braced
• Knees bent
Execution Setup
• Start with more knee bend and use the legs to
drive the bar up
• Keep elbows above the bar during Upright
Row phase
• Bar close to the body, lift to lower chest
• Drop under the bar, bending the knees
• Clean the bar and hold in front of the
collarbones
• Press to the top
• Use the legs to drive the bar up
• Abs braced as you press above the head
• Elbows slightly forward
• Bend the legs again, return to SET Position
• Bring the elbows up and over to lower the bar
Fast elbows under the bar. Lift your T-shirt with
the bar. Catch bar high on the chest and drive out
of the legs.
1 2 3 4 5 6 7
DEADROW
Position Setup
• SET Position
• Slight bend in the knees (20 degrees)
• Chest up, abs braced
• Elbows to rear – light pinch between the
shoulder blades
• Tip forward from the hips, keeping the
chest lifted
• Chin tucked in
Execution Setup
• Bar to the knees

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BODY COMBAT 83 ビデオ音楽ダウンロード

BODY COMBAT 83 音楽トラックリスト：

01 Awa Ni_Alive.mp3
02 Pica.mp3
03 Unreal.mp3
04 Y.A.L.A.mp3
05 Fuji Opener.mp3
06 Gopher Mambo.mp3
07 Victorious.mp3
08 Real (Drum & Bass Mix).mp3
09 Burning.mp3
10 Alright.mp3
B5 All For You.mp3

BODY COMBAT 83 ビデオのスクリーンショット：

BODY COMBAT 83 Choreography Booklet.pdf 振付冊子ファイルに含まれています

THE HISTORY OF BOXING
Boxing is a combat sport where two participants,
generally of similar weight, fight each other with
only their fists. Boxing is supervised by a referee
and is typically performed inside a ring with
rounds lasting 1 to 3 minutes. There are three
ways to win:
Victory is achieved if the opponent is knocked
down and unable to get up before the referee
counts to 10 seconds; this is called a knockout or
KO.
If the opponent is deemed too injured to
continue, this is called a technical knockout or
TKO.
If there is no stoppage of the fight before an
agreed number of rounds, a winner is determined
either by the referee’s decision or by judges’
scorecards.
There are four basic punches in Boxing: Jab,
Straight Right/Cross, Hook and Uppercut.
THE HISTORY OF KARATE
Karate is a Martial Art that is centuries old and
essentially Japanese. The translation of ‘kara’ is
open and the translation of ‘te’ is hand. So Karate
means ‘empty hand’.
• Karate training is commonly divided into three
sections:
• Kihon (the basics or fundamentals)
• KATA (forms)
• Kumite (sparring).
THE HISTORY OF MUAY THAI
Muay Thai is referred to as ‘The Art of Eight
Limbs’, as the hands, shins, elbows and knees
are all used extensively in this art. A practitioner
of Muay Thai (nak muay) thus has the ability to
execute strikes using eight ‘points of contact’, as
opposed to ‘two points’ (fists) in Western Boxing
and ‘four points’ (fists, feet).
Muay Thai is the national sport of Thailand

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BODY BALANCE（FLOW）88 ビデオ音楽ダウンロード

BODY BALANCE（FLOW）88 音楽トラックリスト：

01 Start A Riot.mp3
02A Carry On.mp3
02B I Can’t Get Enough.mp3
03 Higher Love.mp3
04 I Don’t Care.mp3
05A i’m so tired….mp3
05B Wade In Your Water.mp3
06 Walking On A Dream.mp3
07 Old School Is For Lovers.mp3
08 I Heard It Through The Grapevine.mp3
09A Glory.mp3
09B Apology To An Ex Lover.mp3
10 Through Winter Eyes.mp3
11 Pillar Of Light.mp3
A9A No Divides.mp3

BODY BALANCE（FLOW）88 ビデオのスクリーンショット：

BODY BALANCE（FLOW）88 Choreography Booklet.pdf 振付冊子ファイルに含まれています

6 Keys to unlocking the Mind-Body
Experience:
Stay in a Balance Frame of Mind
This means coming to class with a positive,
respectful attitude. Acknowledge that your
participants are on individual journeys and your
class will gain a more authentic mind-body feel.
Don’t Pose
That super calm, faux-spiritual voice comes across
as inauthentic and ill-fitting. Your class is an adult
space so respect your participants enough to
teach in your own voice, just keep it calm.
Keep Cues Simple
Although Yoga poses are often technically
complex, your class will not hear you if you ‘talk
their ears off’ with too much cueing. Use the
three-part process to keep it simple and effective:
• Set up clearly using 2 to 4 Layer 1 Setup cues.
These cues should put people into the shape
of the pose, explaining simple alignment and
breathing. Think of “which body part are we
moving in which direction”. This helps people
feel confident and comfortable.
• Teach any necessary Layer 2 options then
pause to look around at your members.
• Layer 3 cues are often a response to what
we see. Refer to the Technique Manual and
choreography notes for a wide variety of
these. You might need to add another breath
cue, coach deeper into the feel of the pose,
motivate, connect, explain a benefit of the
pose, or just be SILENT.
This is SBS
S Set it up, B Breathe it up, S Silence it up!
Our silence allows us to stay more

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BODY ATTACK 108 ビデオ音楽ダウンロード

BODY ATTACK 108 音楽トラックリスト：

01 Finally (Original Mix).mp3
02 Let’s Rock (Original Mix).mp3
03 Press (Melbourne Bounce Remix) [Extended Mix].mp3
04 Let the Music Take Control (Extended Mix).mp3
05 It Goes Like.mp3
06 Higher Love (Funky House Remix) [Extended Edit].mp3
07 PLAY.mp3
08 On My Way.mp3
09 Zombie (Bassjackers Extended Remix).mp3
10 Comin’ In Hotta.mp3
11 Endless Summer.mp3
EXP 05 It Goes Like.mp3

BODY ATTACK 108 ビデオのスクリーンショット：

BODY ATTACK 108 Choreography Booklet.pdf 振付冊子ファイルに含まれています

It’s so good to be back home celebrating
BODYATTACK 108 with the Australian team. I
know you’re going to love this release because
it packs in all the fun and energy we love about
BODYATTACK with some new challenges to keep
your fitness growing.
The release starts off with an incredible nostalgic
feel in the Warm-Up but turns things up in Mixed
Impact. Be sure to watch out for some new
innovations and running patterns in this track!
For me, I love the fun in the Aerobic track. We
switch up the armlines to highlight the fun and
the workout. Another highlight for me is Athletic
Strength. We have such a cool rotating Lunge
and Stomp that will challenge your muscles and
balance, good luck!
As you move into the second half of the class,
enjoy the multi-directional challenges in Agility,
this is a great benefit to your members so
highlight it in your coaching. In the Interval
Track, let go, enjoy the music and the new
armline patterns – it’s not about the workout in
this track, it’s the experience. Finally, in our final
peak, Power, each round is its own challenge
so encourage your members to do what they
can, making sure they take pride in whatever
movements they can do.
With lots of Aussie love!

PRESENTERS
Program Director – Lisa Osborne
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Technical Consultants – Bryce Hastings and
Andrew Newmarch
Program Coach – Dr. Dan Maroun
Production Coordinator – Hannah Moselen
Special thanks to – Dr. Dan Maroun and
Adam Bramski for trialing the release.
Special thanks to – Josh James and
Kendall Farmer for music.
Lisa Osborne (New Zealand) is Program Director
for BODYATTACK and Creative Director for
BODYSTEP. She is a former three-time world
champion and seven-time Australian aerobics
champion, who is based in Auckland.
Hussein Bosmans (Belgium) is a BODYATTACK,
BODYPUMP, BODYSTEP and LES MILLS TONE
Trainer, an RPM and LES MILLS GRIT Presenter,
and a BODYBALANCE/BODYFLOW and
BODYCOMBAT Instructor. He is also a boxer
in the National Belgium Boxing Team, based in
Brussels.
Jacqui Conder (Australia) is a BODYATTACK
Presenter/Instructor, a LES MILLS GRIT Presenter/
Coach and an RPM Instructor. She is based in
Sydney.

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