2021年3月 – レズミルズ（Les Mills）ビデオ音楽ダウンロード

CORE 41 ビデオ音楽ダウンロード

CORE 41 音楽トラックリスト：

01 Blow Your Mind (Mwah).mp3
02 Worship.mp3
03 The Fear.mp3
04 Amarillo.mp3
05 Freedom.mp3
06 French Toast.mp3
B5 Breaking Me.mp3
CR45 01 This Will Be (An Everlasting Love).mp3
CR45 05 Shut Up!.mp3
CR45 09 All Falls Down.mp3

CORE 41 ビデオのスクリーンショット：

CORE 41 Choreography Booklet.pdf 振付冊子ファイルに含まれています

It’s here and it’s official! Welcome to the new
program name change. Introducing Les Mills
CORE, release 41. A fantastic design of core
stability, endurance, “ouch my obliques”, strength
and mobility abdominal training. This release
features your 30-minute format inclusive of Bonus
Track 5 and the new 45-minute format. We would
love you to try this release and continue giving us
feedback.
Hover variations just got a whole lot more
interesting with the new Commando Crawl. Have
no fear with SMARTBAND™ work as Track 3 has
a double strength component with resisted Single
Arm Rows and weighted Oblique Squats. Sky
Divers, glute and hip abductor challenges, Bolt
Plank Climbers are all exercises in this program
designed to challenge the muscles of the core to
help develop a healthy and powerful body.
Enjoy the new Track 3 Standing Strength with
the ‘fast paced skuttle’. It will ensure your core
muscles are reacting super fast.
The 45-minute format for this release is:
1: Warm-Up 45
2: Core Strength 1
3: Standing Strength 1
4: Standing Strength 2
5: Standing Strength 3 (you can swap for Bonus
Standing Strength 3)
6: Warm-Up 30 (known as isolation track)
7: Core Strength 2
8: Core Strength 3
9: Stretch
Enjoy!
The Les Mills CORE team

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GRIT 35 ビデオ音楽ダウンロード

GRIT 35 音楽トラックリスト：

01 The Movement.mp3
02 All Di Dancer Dem.mp3
03 The People_HIT IT.mp3
04 You Driving Me Crazy (Indian Girl)_HIT IT.mp3
05 Takeover.mp3
06 Zero G.mp3
07 Monte Fisto.mp3
08 OUTRO You Are Alive.mp3
ALT 01 I Am The Hype.mp3

GRIT 35 ビデオのスクリーンショット：

GRIT 35 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Release 35 is about pure athleticism, GRIT has
always been about pushing physical and mental
boundaries, however release 35 is taking it next
level! With multiple 1 minute intervals and half
Tabata’s in Strength, Cardio and Athletic this
workout is pure fire! The added benefit to this
release is being able to highlight and teach to the
different styles of Supersets as an added layer of
education. Great to keep upskilling and growing
in knowledge. Have fun team!
Erin and the LES MILLS GRIT crew
RELEASE FEEDBACK
Tell us what you think of this release.
Visit lesmills.com/release-feedback
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 can feel
successful.
CREDITS
PRESENTERS
Creative Director – Les Mills Jnr
Lead Creative – Erin Maw
Creative Consultants – Ezra Fantl
Chief Creative Officer – Dr. Jackie Mills
Technical Consultants – Bryce Hastings and
Rob Lee
Program Coach – Erin Maw
Production Coordinator – Hannah Lofroth
Ben Main (New Zealand) is a LES MILLS GRIT,
BODYATTACKTM and BODYPUMP Trainer and is
also a Les Mills Ambassador for the same three
programs. He is based in Auckland.
Khiran Huston (New Zealand) is a LES MILLS
TONE, LES MILLS SPRINT and LES MILLS THE
TRIP Trainer/Presenter, a BODYPUMP Instructor/
Presenter, an RPM Trainer and a LES MILLS GRIT
Coach/Presenter. She is based in Auckland and
has been a Les Mills Instructor for seven years.

それを得る方法?

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THE TRIP 24 ビデオ音楽ダウンロード

THE TRIP 24 音楽トラックリスト：

THE TRIP 24 ビデオのスクリーンショット：

THE TRIP 24 Choreography Booklet.pdf 振付冊子ファイルに含まれています

THE TRIP 24 – K O M O R A 2 . 0
We return to explore the Chamber which was last
seen in THE TRIP 12 – KOMORA.
As we did in the original we start and finish our
ride in a holding chamber which connects us to a
series of four tunnels.
The four tunnels take us to a series of new and
exciting spaces. These tunnels share elements
with the worlds we explore as well as sharing
similar design elements to the original tunnels we
encountered in THE TRIP 12.
The spaces are eclectic and include ice and fire
elements before finishing in a space that lifts the
soul and transcends fitness.
Workout factor is big, with a focus on continuous
flowing phases combined with energetic
transitions between the more intense working
phases.
To anchor the release we brought Bas Hollander
back to pick up where he finished off in THE
TRIP 12, and this provided a great opportunity to
create some subtle links for those of us familiar
with the original. Those of us who are into the
details will certainly pick up on some similarities
as well as noticing how his delivery style has
evolved.
The chance to create a sequel to one of our
most loved releases was really exciting for
us as a creative team – it also proved to be a
challenge as we spent much of our time on this
one in lockdown here in New Zealand due to the
COVID-19 pandemic. We are very happy with
the result and there are many standout moments
which include more fresh original music from our
Les Mills Artists.
We hope you love what we have created and
enjoy exploring the new spaces, as well as finding
fresh approaches to your teaching.
Thank you for your continued support and we
commit to bringing you more great releases in
2021.
Les & Chris
THE TRIP Team

それを得る方法?

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TONE 12 ビデオ音楽ダウンロード

TONE 12 音楽トラックリスト：

01 No Mercy.mp3
02 Rain On Me.mp3
03 Machika (Dillon Francis Remix).mp3
04 Dollaz.mp3
05 Where U Iz.mp3
06 Lacrimosa.mp3
07 Uwa.mp3
08 How Low.mp3
09 CUIDAO POR AHI.mp3
10 Killed Me With Love (Extended Mix)_SWIZZMONTANA.mp3
11 It’s Not Right, But It’s Okay.mp3
12 sadder badder cooler.mp3
B13 Partly Equal.mp3

TONE 12 ビデオのスクリーンショット：

TONE 12 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Tone 12! An epic ensemble cast of presenters to
match this epic workout!
We have packed it full of innovative movement
styles to really challenge your fitness and strength,
and target everywhere you want to work. w
The music list this round is a nice mixture of new and
older sounds, hopefully to inspire everyone to sing
along to something.
The key for this one is to take any option anytime
you need to, to help you build technical mastery
across the class! Have fun and stay safe x
CREDITS
Choreography – Diana Archer Mills
Chief Creative Officer – Dr. Jackie Mills
Creative Directors – Mark Nu’u-Steele,
Kylie Gates and Les Mills Jnr.
Technical Consultants – Bryce Hastings and
Andrew Newmarch
Production Coordinator – Amber Pountney
Mark Nu’u-Steele (New Zealand) is an
International Presenter for LES MILLS TONE, a
Creative Director for BODYCOMBAT, and is the
BODYSTEP Program Director. He is a former
international and national aerobics competitor,
based in Auckland.
Bas Hollander (The Netherlands) is a LES MILLS
TONE, LES MILLS SPRINT, LES MILLS GRIT, LES
MILLS THE TRIP Trainer/Presenter/Ambassador
and a BORN TO MOVE Trainer/Presenter. He is
also LMI’s Education Director, based in Auckland.
Kaylah-Blayr Fitzsimons-Nu’u (New Zealand) is a
LES MILLS TONE, BORN TO MOVE, BODYSTEP
and a LES MILLS THE TRIP Instructor and a LES
MILLS GRIT Coach. She is based in Auckland.
Khiran Huston (New Zealand) is a LES MILLS
TONE, LES MILLS SPRINT and LES MILLS THE
TRIP Trainer/Presenter, a BODYPUMP Instructor/
Presenter, an RPM Trainer and a LES MILLS GRIT
Coach/Presenter. She is based in Auckland and
has been a Les Mills Instructor for seven years.
Khemani Chatly (New Zealand) is a LES MILLS
TONE Presenter/Instructor and an RPM Instructor.
She is based in Auckland

それを得る方法?

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SPRINT 22 ビデオ音楽ダウンロード

SPRINT 22 音楽トラックリスト：

01 Paper Birds.mp3
02 Turning Back.mp3
03 Dhol Life.mp3
04 How Low.mp3
05 Distressed.mp3
06 How Low.mp3
07 Dhol Life.mp3
08 Turning Back.mp3
09 Fault Lines.mp3

SPRINT 22 ビデオのスクリーンショット：

SPRINT 22 Choreography Booklet.pdf 振付冊子ファイルに含まれています

SPRINT 22. Another amazing release installed for
you! This release is physically demanding – it just
doesn’t give up, not a lot of time for recovery, but
instead lots of work.
It’s a classic pyramid type workout. Kicking off
with an Accelerated Warm-Up, then straight into
extended Power Endurance both at the start and
the finish. Strength and Sprints in the middle and
with a Tabata as the peak of the workout!
As always this is High Intensity Interval Training,
working as hard as we can in each set. This should
feel uncomfortable; your legs should be burning,
heart racing, working at a maximum heart rate in
the red zone. Spending time in this zone, shifts
our baseline fitness very fast, meaning you’ll get
fitter quicker!
• The Accelerated Warm-Up has 2 blocks, your
focus for this track is to Motivate your class to
get into the H.I.I.T zone, preparing them for
the work ahead. Using your voice, face, body
and connection, prepare your class for what’s
to come!
• Track 2, it’s game on! Power endurance,
approximately 3½ minutes of continuous
training with NO RECOVERY! A first in this
program to have an effort that long. Because
of the length of the work effort, teach this
challenging track giving lots of time references
to help them sustain the Intensity
• Next, we are into Sprints! Teach your class how
to find max leg speed and maintain it for each
interval. There’s a 20/30 and 40 second Sprint
• Challenge your class to use Heavy Load to
find pure Strength in Track 4. After each of
the 3 strength phases, there is a short Sprint
to follow. Because this is the first time using
Strength, use clear coaching to teach the
changes in LPT
• Track 5, we hit the peak of the pyramid.
TABATA TRAINING! Traditional tabata with
8x 20/10 work / recovery. Challenge your
participants to work as hard as they can in each
interval

それを得る方法?

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SHBAM 42 ビデオ音楽ダウンロード

SHBAM 42 音楽トラックリスト：

01 Real Love x Sunchyme (VIP Mash-Up).mp3
02 Shut Up!.mp3
03 Lose Control.mp3
04 Take U There.mp3
05 Anything You Want.mp3
06 Queen of the Night.mp3
07 Aprieta.mp3
08 sadder badder cooler.mp3
09 How You Like That.mp3
10 Return of the Mack.mp3
11 Killed Me With Love.mp3
12 What’s Love Got To Do With It.mp3

SHBAM 42 ビデオのスクリーンショット：

SHBAM 42 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Did somebody say ‘Throwback’? SH’BAM 42
brings the party to your studio with current and
throwback music that will delight everyone and
have people singing along throughout the class.
Classic party favorites like Queen of the Night,
Return of the Mack and What’s Love Got To Do
With It will have everyone tapping into their inner
karaoke and dancing diva. Whilst tracks like How
You Like That and sadder badder cooler will make
you feel like you are leading the latest social
media dance challenges.
When you dance SH’BAM 42 you are guaranteed
45 minutes of smiling, sweating and fun! The
music will lift you, the moves will give you
freedom to unleash your inner dancer and by
the end of the class you will want to do it all over
again!

CREDITS
PRESENTERS
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Choreography – Corrah Philips & Bianca Ikinofo
Technical Consultant – Andrew Newmarch
Production Coordinator – Amber Pountney
Grace Stevens (New Zealand) is a SH’BAM and
BORN TO MOVE Instructor/Presenter. She is
currently studying in Auckland and works as a
professional dancer.
Jace Ago (Philippines) is a BODYJAM and
BODYBALANCE Trainer/Instructor/Presenter. He
is back in Auckland.
Bianca Ikinofo (New Zealand) is an award-winning
urban/hip-hop dancer who has performed all
around the globe. She has worked on a TV
show and commercials and is a choreographer
for BODYJAM and SH’BAM. She is based in
Auckland.

それを得る方法?

① 私に電子メールを送る ,あなたが必要とするものを教えてください [email protected]

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RPM 89 ビデオ音楽ダウンロード

RPM 89 音楽トラックリスト：

01 Free Woman.mp3
02 High On You (deVOLVE Remix).mp3
03 Run to Paradise.mp3
04 My Own Soul’s Warning.mp3
05 Parallel.mp3
06 Reverie (Above & Beyond Extended Club Mix).mp3
07 Who Am I.mp3
08 What’s Love Got To Do With It.mp3
09 Sunny Day Walk.mp3

RPM 89 ビデオのスクリーンショット：

RPM 89 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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BODY STEP 122 ビデオ音楽ダウンロード

BODY STEP 122 音楽トラックリスト：

01 New Revolution_Perfect (Gabry Ponte Remix).mp3
02 God Is A Dancer (Cheyenne Giles & Knock2 Remix).mp3
03 Hallucinate.mp3
04 The Squat Song_Kalinka.mp3
05 This Is How A Heart Breaks.mp3
06 Ginger.mp3
07 Rain On Me.mp3
08 Energy_Check It Out_Hate.mp3
09 Something Kind Of Ooooh.mp3
10 No Stress.mp3
11 death bed [coffee for your head].mp3

BODY STEP 122 ビデオのスクリーンショット：

BODY STEP 122 Choreography Booklet.pdf 振付冊子ファイルに含まれています

It’s a new year, and this new release kicks off to
the song New Revolution.
We ease in to the workout with shoulder &
thoracic rotations, Lunges & Squats, and then
we hit the happy vibes to part 2 of the WarmUp to the uplifting song Perfect. Next up is the
Step Warm-Up where we continue to warm up
our stepping muscles, and also learn the walking
pattern needed for the Half Stomp & Mambo, the
alternating foot pattern for the Tap Downs, and
quick foot pattern for the Cha-Cha-Cha’s to God
Is A Dancer.
Get ready for some head spinning fun in Peak 1
to Hallucinate, and then we have a Russian tribute
themed Mixed Strength track to Kalinka & The
Squat Song.
In Peak 2 we get down to get our heart rates up
to cool remake of This Is How A Heart Breaks, and
then we get some cardio recovery & integrated
weighted conditioning work to Ginger.
Next up is the Party Step, where we Chassé, Pivot
& put our hands up to the sky, to Rain On Me.
Then the Athletic Circuit is a real cardio kicker
with Rotating Jump Squats, Heel Tap Burpees
and feel good speed and agility work. Next the
song Something Kinda Ooooh drives us to a heart
churning final cardio peak, then we start to wind
the workout down with weighted conditioning &
core work to No Stress, and a nice stretch out to
complete the workout to death bed.
Happy New Year everyone, I hope you enjoy
BODYSTEP 122

PRESENTERS
Program Director – Mark Nu’u-Steele
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Lisa Osborne
Technical Consultants – Bryce Hastings and
Andrew Newmarch
Production Coordinator – Ellen Tocher
Special Thanks
Kaylah-Blayr Fitzsimons-Nu’u
Mikhail Afus

それを得る方法?

① 私に電子メールを送る ,あなたが必要とするものを教えてください [email protected]

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BODY JAM 95 ビデオ音楽ダウンロード

BODY JAM 95 音楽トラックリスト：

01 How We Do.mp3
02 Watch Your Step.mp3
03 SWIZZMONTANA.mp3
04 Touch It (Vocal Up).mp3
05 My Lovin’ (You’re Never Gonna Get It).mp3
06 Desce pro Play (PA PA PA).mp3
07 Bun Up the Dance.mp3
08 Get Busy.mp3
09 Thinking Of You.mp3
10 Bodak Yellow.mp3
11 The Coconut Nut (Malibu Remix).mp3
12 Dhol Life.mp3
13 Reaching Out.mp3
14 Get It Get It.mp3
15 Lift Me From The Ground (Jaron Remix).mp3
16 21 Questions.mp3
A1 Hittin’ The Switches.mp3
A4 Comma Get It.mp3

BODY JAM 95 ビデオのスクリーンショット：

BODY JAM 95 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Well I hope you aren’t too attached to the idea of
your feet being planted firmly on the surface of
the planet. I really hope you are all good with me
transporting your body and soul to outside of our
Earth’s atmosphere. Y’all good with me shooting
you into space like an electric red sports car? OK,
quick, ask yourself! Yes? ARE YOU SURE?!
OK you are ready then for BODYJAM 95 Lift Me
From The Ground!
Track 1 is the greatest of great Hip Hop tracks
How We Do, where you get to start the class so
smooth, with controlled isolations and lows into
your legs.
Track 2, Hype – you’ve probably never heard
before but you’re gonna love this authentic house
dance bounce that will have your participant’s
heart rates buzzed.
Then our first block Bun Up The Dance will
have you floating through textures of styles.
SWIZZMONTANA is such a banger, Touch It is
such a banger, oh yeah then we drop full into 90’s
bangers “no you’re never gonna get it!”. This
track is such a highlight of the class.
Wait no, no, no!! Desce Pro Play IS THE
GREATEST SONG YOU HAVE NEVER HEARD
PA… PA-PA-PA-PA-PA-PA-PA… PA-PA-PA-PA-PAPA-PA OK it doesn’t work as well written down…
Bun Up The Dance buns up the heat, before Get
Busy is baaaaaaack (BODYJAM nerds like me will
know, Jam 35, 65, and now 95)
Feel the disco with the old-school stunner
Thinking of You, before the second half drops
hard with Bodak Yellow. And yes you are going to
jump. What did you think was going to happen
with a class called Lift Me From The Ground?
DID YOU THINK WE WERE GOING TO STAY
GROUNDED?

それを得る方法?

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BODY PUMP 116 ビデオ音楽ダウンロード

BODY PUMP 116 音楽トラックリスト：

01 Otherside.mp3
02 The Squat Song (The Extended Mix).mp3
03 Whoppa.mp3
04 Lacrimosa.mp3
05 Too Far Gone (Wild Cards Remix).mp3
06 As Good As It Gets.mp3
07 Dhol Life.mp3
08 Rari.mp3
09 Kadungdung.mp3
10 My Oasis.mp3
A3 Leyendas.mp3
A5 Bright.mp3
BP45 A Can’t Stop.mp3
BP45 B Then We Cry.mp3

BODY PUMP 116 ビデオのスクリーンショット：

BODY PUMP 116 Choreography Booklet.pdf 振付冊子ファイルに含まれています

GLOSSARY
MID-STANCE SQUAT
Position Set-up
• Bar on meaty part of upper back
• Feet slightly wider than hips with toes
turned out
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
• Bring your elbows forward under the bar to
create strength through the upper back
Execution Set-up
• Sit the butt back and down
• Knees track forward, in line with toes
• Butt stops just above knee level – knees at
90-degree angle
Layer 2
• Finish with hips under shoulders
• Feel the pressure in your quads
• Brace the abs tighter in the Bottom Halves

WIDER-STANCE SQUAT
Position Set-up
• Same as for WIDE Stance
• Bar on meaty part of upper back
• Heel–toe wider than Wide Squat
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
Execution Set-up
• Hips sit back and down
• Knees track over toes
• Chest up, abs braced
• Butt stops just above knee
at 90-degree angle
Layer 2
• Drive your feet apart
• Knees out

それを得る方法?

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