2021年5月 – レズミルズ（Les Mills）ビデオ音楽ダウンロード

SHBAM 43 ビデオ音楽ダウンロード

SHBAM 43 音楽トラックリスト：

01 Pretty Savage.mp3
02 Hot (Remix).mp3
03 God Is A Dancer.mp3
04 Head & Heart.mp3
05 Levitating.mp3
06 Fiesta!.mp3
07 Rain On Me.mp3
08 Hot Stuff.mp3
09 Don’t Call Me Angel.mp3
10 Feel It.mp3
11 Post Malone (GATTUSO Remix).mp3
12 Creep.mp3
A4 Pink Clouds And Fairy Dust.mp3

SHBAM 43 ビデオのスクリーンショット：

SHBAM 43 Choreography Booklet.pdf 振付冊子ファイルに含まれています

How to describe SH’BAM 43; tune after tune
after tune! This release is a non-stop thrill ride
of amazing music that takes you on a journey
through dance. It’s simple, sweaty, social and fun,
all the things you want from your SH’BAM party!
The party starts ‘Pretty Savage’, it gets ‘Hot’
before the ‘Fiesta!’ really starts, then ‘Hot Stuff’
takes over and ‘Creep’ takes us to the finish. All
in all you have a 45-minute treat for your ears and
for your body #ShBam43!

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,
Strut, Groove, Flow.
• 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
together.
EXPRESS FORMATS
30–MINUTE FORMAT
Track 1 Warm-Up
Track 2 Burn
Track 3 Strut
Track 4 Elevate
Track 5 Groove
Track 6 Rave
Track 7 Flow
Track 8 Disco
Total Time 28:44
G

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SPRINT 23 ビデオ音楽ダウンロード

SPRINT 23 音楽トラックリスト：

01 Make No Sound.mp3
02 Let You Go.mp3
03 Solstice Izo.mp3
04 STEREOPLEIN.mp3
05 Alchemy.mp3
06 STEREOPLEIN.mp3
07 Solstice Izo.mp3
08 Let You Go.mp3
09 Make No Sound.mp3
10 Self Care.mp3

SPRINT 23 ビデオのスクリーンショット：

SPRINT 23 Choreography Booklet.pdf 振付冊子ファイルに含まれています

SPRINT 23 is a Pyramid workout. We work our
way through Power, Speed, and Strength to the
peak of the workout – Track 5. Then, we simply
repeat Tracks 4, 3, 2, & 1. Easy huh? Well, not so
much!
The Accelerated Warm-up sets the scene and
prepares us for the workout. We want to be
ramping up our intensity so when we roll into
Track 2 we are ready to go!
Track 2 is Power Endurance, and our first pure
HIIT of the class – 4 minutes of continuous
training, where the focus is to keep the muscles
loaded the entire time as we try to stay on the
Training tempo. We aim to be on or just above
85% max intensity.
Track 3 Sprints is about turning the pedals quickly.
The blocks are short, and so is the Rest.
Track 4 Strength is a continuous track which
utilises changes in Position to keep us in the
game while we develop leg Strength.
Over time the Sprint and Strength tracks will
develop and improve Power output which means
there is less focus on heart rate.
Track 5 Power Tabata is where we test our limit
and Power output. Once again if our bikes track
this we should be seeing the highest watts we
can achieve. We work as hard as we can, and we
should only be able to speak one or two words at
a time. The 4x 45 second Intervals really test us.
After repeating the Sprints, Strength, and
Power Endurance we encounter Track 9, the
Metabolic Finisher which is almost a repeat of
the Accelerated Warmup but with a completely

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RPM 90 ビデオ音楽ダウンロード

RPM 90 音楽トラックリスト：

01 Rain On Me.mp3
02 Pretty Shining People (Jack Wins Remix).mp3
03 Rocket Fuel.mp3
04 Another Hit Of Showmanship.mp3
05 Stop Movin’.mp3
06 Children (Edit Mix).mp3
07 Grollow (Extended Mix).mp3
08 Who Am I.mp3
09 If You Want Me To Stay.mp3

RPM 90 ビデオのスクリーンショット：

RPM 90 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.

それを得る方法?

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CORE 42 ビデオ音楽ダウンロード

CORE 42 音楽トラックリスト：

01 Something’s Got To Give.mp3
02 A Little Less Conversation.mp3
03 All Around The World (La La La).mp3
04 Pretty Savage.mp3
05 Never Change.mp3
06 Mas Que Nada.mp3
B2 Naked (With My Headphones On).mp3
CR45 01 Let Me Love You (DAZZ Remix).mp3
CR45 05 Murda.mp3
CR45 09 Come Over.mp3

CORE 42 ビデオのスクリーンショット：

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

The key to building core strength, endurance and
stability lays within the secret of LES MILLS CORE
release 42.
Power Twisting, Plated Cobras, Halo Slams
& resisted clams are just some of the brilliant
exercises you’ll get to perform, enjoy & master.
When training the muscle of the core, it’s
important to focus on great form, following the
options and alternatives given is a really smart
way to building core stability strength and
endurance.
The Hover variations in this work out have been
designed to challenge you whilst making you
enjoy every beat the music is pumping at you,
standing up using banded resistance or weight
plates allows you to move to a range that requires
control stability as well as explosiveness.
Core 42 has some amazing motivational and
uplifting music, look out for the bonus tracks
and give the full 45-minute format a go, it’s
challenging yet achievable.
Thanks for the feedback and please keep it
coming.
The Les Mills Core team.

それを得る方法?

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TONE 13 ビデオ音楽ダウンロード

TONE 13 音楽トラックリスト：

01 Looking For Me.mp3
02 Follow.mp3
03 Beggin’.mp3
04 Nobody.mp3
05 Head & Heart.mp3
06 OPEN UP.mp3
07 Fiesta!.mp3
08 This Is Real.mp3
09 How Could I Ever.mp3
10 Fire.mp3
11 Pretty Shining People (Jack Wins Remix).mp3
12 Brisa.mp3
13 Sundown.mp3
14 Come See About Me.mp3
A5 Pink Clouds And Fairy Dust.mp3

TONE 13 ビデオのスクリーンショット：

TONE 13 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Hi team!
We have absolutely loved putting this release
together. We have the amazing privilege to be in
New Zealand, so we have been lucky enough to
gather for concept sessions and run-throughs. This
has made for a collaborative feeling in the class
and plenty of ideas coming together to form the
workout.
Focuses this time include a lot of lateral work in the
Cardio block, with some exciting new explosive
moves for you to surprise (and hopefully delight)
your participants with. We have a lot of balance
work in the Strength block, and then a lot of
integrated core throughout.
A new type of track has emerged – Cardio, Strength
& Core in one…give it a try and let us know what
you think!

It’s all about options and choice! You have the
freedom to mix and match tracks to enable you
to create a unique class for your participants.
This allows you to tailor the class to the people in
front of you. This is what LES MILLS TONE is all
about! The only thing we ask is that when mixing
and matching the 45-minute formats, you always
remember to replace like for like. For example,
make sure you replace a Cardio track with another
Cardio track or a Strength track with another
Strength track. Be mindful of creating contrast
in the movements and music. Have fun and play
around with it!
30-MINUTE FORMAT
To create the 30-minute format of LES MILLS
TONE, you have the freedom to choose your
tracks as long as they fit the time. Just make sure
you have a good balance of training and choose
the tracks that best suit your class.
FORMATS
SINGLE PEAK
FORMAT 45 MINUTES
DOUBLE PEAK
FORMAT 45 MINUTES
Warm-up
block
8-10 mins Warm-up
block
8-10 mins
Cardio block 10-14 mins Cardio block 10-12 mins
Strength
block
11-13 mins Strength
block
8-10 mins
Core/Stretch
block
7-9 mins Cardio block 10-12 mins
Core/Stretch
block
3-5 mins
Aim for approximately 42 minutes of total music time for
both format

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BARRE 14 ビデオ音楽ダウンロード

BARRE 14 音楽トラックリスト：

01 Courage to Change.mp3
02 One Day (Reckoning Song).mp3
03 Ice Cream.mp3
04 Take You Dancing.mp3
05 Look Back At It (Tiesto & SWACQ remix).mp3
06 A Little Less Conversation.mp3
07 OK Not To Be OK.mp3
08 Tick Tock.mp3
B3 Rare.mp3
B6 Rushing Back.mp3
B7 OPEN UP.mp3

BARRE 14 ビデオのスクリーンショット：

BARRE 14 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Desmond Helu (New Zealand) is a LES MILLS
BARRE, BODYPUMP, BORN TO MOVE, LES
MILLS TONE, LES MILLS THE TRIP and SH’BAM
Instructor and a LES MILLS GRIT Coach/Presenter.
He is based in Auckland where he is also a
personal trainer.
Joash Fahitua (New Zealand) is a LES MILLS
GRIT, LES MILLS CEREMONY and LES MILLS
CONQUER Instructor. He is a dancer and
choreographer and lives in Auckland.
Summer Bradley (New Zealand) is a LES MILLS
BARRE Trainer, Presenter and Instructor. She lives
in Auckland

Courage to Change (4:57)
Sia
2021 Monkey Puzzle Music, Inc.
Written by: Furler, Kurstin, Moore
02.
One Day / Reckoning Song (3:31)
The Ratman Cometh
2021 Les Mills Music Licensing Ltd.
Written by: Avidan
03.
Ice Cream (2:55)
BLACKPINK & Selena Gomez
Courtesy of the Universal Music Group.
Written by: Johnson, Brown, Franks, Gomez, Grande,
McCants, Walton
Ice Cream (2:56)
BLACKPINK & Selena Gomez
Courtesy of the Universal Music Group.
Written by: Johnson, Brown, Franks, Gomez, Grande,
McCants, Walton
04.
Take You Dancing (3:10)
Jason Derulo
2020 Artist Partner Group, Inc.
Written by: Brunila, Kiriakou, Solovay, Desrouleaux,
Charles
05.
Look Back At It (Tiësto & SWACQ
remix) (3:42)
A Boogie Wit A Hoodie
2019 Atlantic Recording Corporation for the United
States and WEA International Inc. for the world outside of
the United States. A Warner Music Group Company.
Written by: Dubose, Ward, Dotson, Jerkins III, Sweet,
Daniels, Samuels, Jackson, Payne, Jerkins
06.
A Little Less Conversation (2:52)
Nebbra feat. The Great Escape
2019 CREATIVES ROW.
Written by: Davis, Strange
07.
OK Not To Be OK (2:39)
Marshmello & Demi Lovato
Courtesy of the Universal Music Group.
Written by: Lovato, Bailey, Comstock, Gutch, Hein
OK Not To Be OK (0:40)
Marshmello & Demi Lovato
Courtesy of the Universal Music Group.
Written by: Lovato, Bailey, Comstock, Gutch, Hei

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GRIT 36 ビデオ音楽ダウンロード

GRIT 36 音楽トラックリスト：

01 S1 The Glory.mp3
02 S2 Double Dutch_BOOGIE_Buckwild (The FifthGuys & Coffeeshop Remix).mp3
03 S3 Murda_Distil With Me.mp3
04 S4 8TANE_Stephanie.mp3
05 S5 Hands Together.mp3
06 S6 I’m In The Zone.mp3
07 C1-A1 Hands in the Air.mp3
08 C2 Do It Like That_Let You Go_Midnight Fight.mp3
09 C3 Smoke Dance Three_Voodoo (Tribal Mix).mp3
10 C4 I Want It_Upon Prey.mp3
11 C5-A5B HOTPOT.mp3
12 C6-A6 Desire.mp3
13 A2 Baby Baby.mp3
14 A3A Aide.mp3
15 A3B 8TANE.mp3
16 A4A Drop It.mp3
17 A4B Roll Deep.mp3
18 A5A 8TANE.mp3
19 OUTRO Elevate.mp3

GRIT 36 ビデオのスクリーンショット：

GRIT 36 Choreography Booklet.pdf 振付冊子ファイルに含まれています

The team have done it again! Another round of
fresh challenges, innovative moves and creative
themes to create new stimulus in the body and
make this one of the most effective HIIT workouts.
LES MILLS GRIT Strength 36 is all about athletic
performance, using the barbell to add resistance
and take our training up another level. With a fun
concept like ‘the countdown’ you’re physically
and mentally engaged. As the resistance and
numbers decrease in the workout it provides the
perfect opportunity to keep dialing up the effort
and tapping into peak performance levels.
Enjoy 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 light weights.
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.

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 96 ビデオ音楽ダウンロード

BODY JAM 96 音楽トラックリスト：

01 Booty Bust.mp3
02 Head & Heart (Extended Mix).mp3
03 Weerk Your Baack.mp3
04 Deathproof.mp3
05 Divinity.mp3
06 Levitating (DaBaby Remix).mp3
07 World Boss (Twerk Remix).mp3
08 Vibe (If I Back It Up).mp3
09 OMG.mp3
10 Sun Goes Down.mp3
11 Stephanie.mp3
12 Ice Cream.mp3
13 Trust Nobody (Valentino Khan Remix).mp3
14 Charge Up.mp3
15 Fortress.mp3
16 Charge Up.mp3
17 Dakiti.mp3
A2 Pink Clouds And Fairy Dust.mp3

BODY JAM 96 ビデオのスクリーンショット：

BODY JAM 96 Choreography Booklet.pdf 振付冊子ファイルに含まれています

You are gonna love BODYJAM 96 Weerk Your
Baack so much that I just wanna write “go watch
BODYJAM 96 it’ll save us all a lot of time” and
that’s the sizzler this round… BUT ACTUALLY
there are so many reasons why you’re going to
love BODYJAM 96 that only the power of the
keyboard can communicate. So, are you ready?!?
Grab a hold of something; In chronological order,
here the reasons you are going to love BODYJAM
96 Weerk Your Baack:
1. Track 1 has the word Booty in the title
2. Track 1 also has this gorgeously twerky hand
movement that matches your twerky butt
3. Track 2 is Head and Heart, which is basically
the best pop track of last year
4. Gandalf (me) spent 4 months choreographing,
changing, tweaking and perfecting Head and
Heart, a single 3 minute and 46 second track.
4…. Months…
5. Track 3 I made and I’m super proud of it
6. Track 4 is called Deathproof and it’s so good
and SO LOUD, that we had to actually turn
down the volume, so it sounded cleaner
into the next song. It hits -2 LUFS which is
completely nuts
7. Unsurprisingly, the song called Divinity is
absolutely Devine
8. When track 6 Levitating comes on, you
already know the choreo, and she starts
signing and it’s just perfect BODYJAM
9. This is actually a super obscure remix of World
Boss, cause I never really got on board with
the original, it was just a bit too sideways for
me… But then I found this remix and its way
more hype and got that insane rap in it still
10. Track 8, Vibe (If I Back Up), is a completely
new style of music you’ve probably never
heard, with it’s roots in the Jersey Club sound.
It’s so fresh and I love it
11. The ‘Oh My Gosh This Fortress is Fire’ block
has literally 7 different genres of music in it
in this order: Throwback Pop, Soca, EDM
Trap, Pop (like, the popiest), a genre I like
to call “What even is this”, then all smashed
together to finale into Trap Soca EDM

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BODY STEP 123 ビデオ音楽ダウンロード

BODY STEP 123 音楽トラックリスト：

01 The Night_All About Tonight.mp3
02 Loca.mp3
03 I Don’t Know Why.mp3
04 King Kong.mp3
05 Hang Me Up To Dry.mp3
06 No Mercy.mp3
07 Pretty Girl Rock.mp3
08 All Eyes On This_Buzz_How You Like That.mp3
09 Hard.mp3
10 Confessions_Freak.mp3
11 Put Your Records On.mp3

BODY STEP 123 ビデオのスクリーンショット：

BODY STEP 123 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Welcome to BODYSTEP 123
Get ready for an explosion of fun, flavor and
athletic step training that’ll have you joyfully
smiling as you sweat.
Right from the start, we put some heat into your
quads with Squats and Lunges, and then quickly
disguise the leg burn with some upbeat rhythmic
stepping to The Night, It’s All About Tonight, and
Loca.
In Peak 1, we jump, bounce & spin as we drive
our heart rates up to I Don’t Know Why, and then
we move on to the Mixed Strength track with
some primal inspired training with the Gorilla
Combo, to the song King Kong.
By now we’ll be sweating up a storm as we hit
Peak 2 to Hang Me Out to Dry, then Conditioning
1 gets our legs and shoulders screaming to No
Mercy.
The Party Step is my personal favorite in this
release. It’s sassy and bold, so get ready to step
with attitude and strike a pose or two.
We have a new move in the Athletic Circuit, the
Kick Sit. As with all new moves, take your time,
absorb all the technique tips, and allow yourself
to gradually master this cool exercise over your
next few classes.
Peak 3, we go hard THEN prepare to go home to
the song Hard.
We catch our breath as we shift our focus to
training our triceps, shoulders, lower body and
core, then we cool down to the super chill track,
Put Your Records On.
I hope you love this release as much as I do!

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 PUMP 117 ビデオ音楽ダウンロード

BODY PUMP 117 音楽トラックリスト：

01 Heaven On My Mind.mp3
02 Nothing For Free.mp3
03 I Hate How Much I Want You.mp3
04 The Wolf And Cage.mp3
05 How You Like That.mp3
06 french toast.mp3
07 I Want It.mp3
08 The Movement.mp3
09 Levitating.mp3
10 Diamonds.mp3
11 BP45 A Made You Look.mp3
12 BP45 B You’re The One (CloZee Remix).mp3
13 A BP45 A ASR10.mp3

BODY PUMP 117 ビデオのスクリーンショット：

BODY PUMP 117 Choreography Booklet.pdf 振付冊子ファイルに含まれています

GLOSSARY
MID-STANCE SQUAT
Position Setup
• 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 Setup
• 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
MID Stance Bottom Range
WIDER-STANCE SQUAT
Position Setup
• 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 Setup
• 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
WIDER Stance
WIDE-STANCE SQUAT
Position Setup
• Bar on meaty part of upper back
• Heel–toe wider than
Mid Stance
• Chest lifted, light pinch between the
shoulder blades
• Belly in and abs braced
Execution Setup
• Hips sit back and down
• Knees track over toes
• Chest lifted, abs braced
• Butt stops just above knee at 90 degrees
Layer 2
• Push through your heels as you rise, to activate
the glutes
• Push floor apart with your feet
• Squeeze the butt on the way up

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