2021年8月 – レズミルズ（Les Mills）ビデオ音楽ダウンロード

THE TRIP 26 ビデオ音楽ダウンロード

THE TRIP 26 ビデオのスクリーンショット：

THE TRIP 26 Choreography Booklet.pdf 振付冊子ファイルに含まれています

THE TRIP 26 – S O L A R
The foundation of this release is the music, and at
the heart of the music lies the beat, and it is the
beat that inspired our approach to the visuals and
approach taken by our Presenter – Khiran Huston
– oh yeah, The Queen is back!
We bookend SOLAR with fractal images, beat
reactive visuals, and a ride through deep space,
to lure us into and out of the experience. Our
initial encounter with space engages our bodies
with the workout and our final encounter with
space provides the chance to celebrate.
Movement and flow are highlights as we enter
a lush jungle space that evolves into a ride over
and underwater. A series of roller climbs at the
back end of this environment lift the intensity and
provide a great challenge.
A land covered in ice serves up a wonderful
mix of climbs and speed phases which dial into
an athletic feel before finishing on more of a
strength-based vibe.
Three beat-driven Transit points provide relief
from the main spaces we encounter, and while
each of these Transit points is similar in some
ways, they are most definitely unique to ride.
Once more we have created a progressive
workout with a focus on longer flowing working
phases combined with energetic transitions.
Plenty of challenge for those that want to go
there and of course easily scaled for any fitness
level.

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]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

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③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

SHBAM 44 ビデオ音楽ダウンロード

SHBAM 44 音楽トラックリスト：

01 No New Friends.mp3
02 Strut.mp3
03 Tick Tock.mp3
04 Loco (Extended Mix).mp3
05 Cola.mp3
06 What Is Love.mp3
07 Tell Me You Love Me (Matrix & Futurebound Remix).mp3
08 Everybody Dance.mp3
09 Toxic.mp3
10 Feeling Alive.mp3
11 Tun Up.mp3
12 Officially Missing You (Midi Mafia Mix aka Radio Man).mp3

SHBAM 44 ビデオのスクリーンショット：

SHBAM 44 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Wow, wow, wow! Live classes have returned and
SH’BAM 44 comes to you fresh from the studio, the
rooftop and your living rooms at the 2021 Les Mills
Global Summit! It was the ultimate dance party
with everyone around the world dancing, smiling
and sweating together. The party didn’t end when
the cameras stopped rolling, though; the party has
only just begun as it continues into your clubs and
to your members.
What’s in store with SH’BAM 44? Dance moves
that look and feel awesome but are simple to do;
music that inspires, motivates and uplifts; infectious
energy; and a community that is welcoming,
friendly and inclusive.
We love it, you will love it and your members will
love it too.
We all adore SH’BAM 44

CREDITS
PRESENTERS
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Choreography – Diana Archer Mills, Gandalf
Archer Mills, Bianca Ikinofo, Grace Stevens and
Corrah Philips
Production Coordinator – Anusha Kulal
Gandalf “G” Archer Mills (New Zealand) is
Program Director for BODYJAMTM. He is based
in Auckland and has dedicated his life to dance,
performance and teaching.
Cameron Holland (New Zealand) is a dancer and
performer in BORN TO MOVETM filmings. He lives
in Auckland.
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.

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]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

私はすでにmega.nzにファイルをアップロードしています

③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

SPRINT 24 ビデオ音楽ダウンロード

SPRINT 24 音楽トラックリスト：

01 Ride It.mp3
02 Offender.mp3
03 Talk.mp3
04 Bounce Back.mp3
05 We Can Have It All (Sigma Remix).mp3
06 Bounce Back.mp3
07 Talk.mp3
08 Offender.mp3
09 too many feelings.mp3

SPRINT 24 ビデオのスクリーンショット：

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

SPRINT 24™ challenges our body’s ability to
perform repeated bouts of high intensity training
with limited rest. We aim to work at or above 85%
of our maximum heart rate to get the desired
training outcome.
This release is structured as a pyramid workout
where we work to the peak of the structure, the
track 5 Power Tabata, then work back to where we
started.
We begin with an Accelerated Warm-up. It’s over
3 minutes on continuous movement to set the
scene and prepare our bodies for the workout.
From there it’s BOOM! 4x intervals of Power with
40/20 work/rest splits. The focus is working above
85% of max hear rate to ensure we maximize our
training opportunity.
Power Tabata is next. A total of 8x intervals with
20/10 splits. Focus is similar to the previous track
except shorter work/rest intervals so intensity
should naturally lift with less respite.
Track 4 is Sprints and only comprises of 2x 40
second efforts where we smooth out the intensity.
With reduced Load the muscular demands are
reduced but our heart rate should stay lifted. It
should feel somewhat easier to the Power training
we just experienced but it should still be in the
HIIT zone of 85% plus!
Then we hit the peak of the structure – Power
Endurance focuses on sustaining as much
intensity as possible over the duration of the 1x 4
minute interval. Good luck!
We then move down the pyramid with Sprints,
Power Tabata, and Power to finish. This workout
will challenge everyone! It doesn’t let up from the
moment we push play. Enjoy!
L–R: Nora Kwok, Umberto Lissignoli, Khiran Huston,
Longo Takataka, Glen Ostergaard, Pia Wickstead,
Bas Hollander, Den Coombe, Marwin Silerio
CREDITS
Program Director – Glen Ostergaard
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Dr. Jackie Mills
Technical Consultant – Bryce Hastings
Production Coordinator – Tifaine Ellis
Special thanks to Marwin Silerio, Nora Kwok,
Longo Takataka, Den Coombe, Umberto
Lissignoli, and Pia Wickstead
FLOOR-COACHING:

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]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

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③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

RPM 91 ビデオ音楽ダウンロード

RPM 91 音楽トラックリスト：

01 I NEED YOU.mp3
02 La La Light.mp3
03 Up And Away.mp3
04 Going Further.mp3
05 Love To Give.mp3
06 Castles In The Sky.mp3
07 Happy Where We Are.mp3
08 Splash.mp3
09 Put Your Records On.mp3

RPM 91 ビデオのスクリーンショット：

RPM 91 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 benefit’s,
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.

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]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

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③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

CORE 43 ビデオ音楽ダウンロード

CORE 43 音楽トラックリスト：

01 The Best Days.mp3
02 I Can’t Stop (Ekali Tribute).mp3
03 I’m Back.mp3
04 Strut.mp3
05 Love You Now.mp3
06 MOJAITA.mp3
B2 Bold.mp3
CR45 01 Show Me Love.mp3
CR45 05 Drums of Tobago.mp3
CR45 09 Friends.mp3

CORE 43 ビデオのスクリーンショット：

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

With an audience fully inspired, a second location
(rooftop carpark) and thousands around the globe
who tuned in, it’s a privilege to say we are LIVE
and we are BACK!
LES MILLS CORE Release 43 in conjunction
with the Global Summit 2021, was an incredible
opportunity to not only showcase to the world
an amazing workout but to also show that LIVE is
back.
We have gone all out on this release – amazing
innovations, powerful music, exercises that
challenge and strengthen the glutes (ouch Track
4!), extended Hovers and rotational Deadlifts.
CORE Release 43 has been designed to create
real change in the power and stability of your
core. This release has the full 45 minutes plus a
Bonus Track 2 on offer. Watch for the intensity
options and be blown away by the large team
bringing it to the big screen.
The 45-minute format for this release is:
1: Warm-Up 30
2: Core Strength 1
3: Standing Strength 1
4: Standing Strength 2
5: Core Strength 2
6: Core Strength 3
7: Bonus Core Strength 1
8: Warm-Up 45
9: Standing Strength 3
10: Stretch
Enjoy the work
The LES MILLS CORE team

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]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

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③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

TONE 14 ビデオ音楽ダウンロード

TONE 14 音楽トラックリスト：

01 Raising Hell (Steve James Remix).mp3
02 Heat Waves (Sonny Fodera Remix).mp3
03 Tell Me You Love Me (Matrix & Futurebound Remix).mp3
04 Light It Up (Remix).mp3
05 Drip.mp3
06 Anything.mp3
07 I Don’t Wanna Know.mp3
08 Mad Love.mp3
09 Comin’ In Hotta.mp3
10 Contrast.mp3
11 The G O A T.mp3
12 Ice Cream.mp3
13 The Sweet Escape.mp3
A1 Dream Away (Sum Wave Remix).mp3
B1 We Have Spoken.mp3

TONE 14 ビデオのスクリーンショット：

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

Hi Team!
Welcome to Tone 14! This release is really packed
with innovations as you can see, and options to
add heavier plates in the three strength tracks!
As usual, we have worked the class into what we
believe is well balanced, simple and effective for
everyone. But we want to know what YOU think!
Don’t hesitate to tell us what works and what
you’re just hating (and yes, we all hate the Glute
tracks, that doesn’t count).
Diana Archer Mills (New Zealand) is a
choreographer for LES MILLS TONE, LES MILLS
CORETM and LES MILLS BARRETM, Creative
Director for BODYPUMPTM, BODYJAMTM
and RPMTM and co-Program Director for
BODYBALANCETM/BODYFLOW ®. She is based in
Auckland.
Mark Nu`u-Steele (New Zealand) is an
International Presenter for LES MILLS TONE, a
Creative Director for BODYCOMBATTM, and is the
BODYSTEPTM 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 SPRINTTM, LES MILLS
GRITTM, LES MILLS THE TRIPTM Trainer/Presenter/
Ambassador and a BORN TO MOVETM Trainer/
Presenter. He is also LMI’s Education Director,
based in Auckland.
Erin Maw (New Zealand) is a LES MILLS TONE,
BODYCOMBAT, BODYJAM, LES MILLS GRIT
and LES MILLS CORE Trainer/Presenter and
the Lead Creative for LES MILLS GRIT. She is a
Marketing Co-ordinator at Les Mills International
in Auckland and is also a Les Mills Ambassador for
BODYCOMBAT, LES MILLS TONE and LES MILLS
GRIT.

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]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

私はすでにmega.nzにファイルをアップロードしています

③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

BARRE 15 ビデオ音楽ダウンロード

BARRE 15 音楽トラックリスト：

01 Be Somebody.mp3
02 Delicate (Seeb Remix).mp3
03 High Hopes (White Panda Remix).mp3
04 House Arrest.mp3
05 Yeah Yeah You Would.mp3
06 The Bender.mp3
07 Aqualung.mp3
08 All I Need.mp3
B3 Euphoria.mp3
B6 On My Mind.mp3
B7 Burn.mp3

BARRE 15 ビデオのスクリーンショット：

BARRE 15 Choreography Booklet.pdf 振付冊子ファイルに含まれています

PRESENTERS
Choreography – Diana Archer Mills and
Summer Bradley
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Technical Consultants – Andrew Newmarch
and Bryce Hastings
Production Coordinator – Ariel Lu
KEY
45-MINUTE OPTION 30-MINUTE OPTION
Track 01 Warm-up Track 01 Warm-up
Track
Bonus 03
Extend Track 02 Deepen
Track 02 Deepen Track 03 Extend
Track 03 Extend Track 04 Peak
Track
Bonus 06
Power Track 05 Strengthen
Track 04 Peak Track 06 Power
Track 05 Strengthen Track 07 Escape
Track 06 Power Track 08 Burn (Full track if
time permits)
Track 07 Escape Total Time 29:05 without
Plank Leg Slides
sequence on
Track 8
30:12 with full
Track 8
Track 08 Burn
Track
Bonus 07
Escape
Total Time 40.17
Des Helu (New Zealand) is a LES MILLS BARRE,
LES MILLS GRIT™, BODYPUMP™ and BORN TO
MOVE™ Presenter/Instructor and a LES MILLS
CEREMONY™ AND LES MILLS CONQUER™
Instructor. He is based in Auckland.
Hannah Ellis (New Zealand) is a LES MILLS
BARRE, LES MILLS TONE™, BODYBALANCE™
and BODYPUMP Trainer/Instructor and a LES
MILLS BARRE Presenter. She lives in Dunedin.
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.

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]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

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③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

GRIT 37 ビデオ音楽ダウンロード

GRIT 37 音楽トラックリスト：

01 S1-A1 Holy Matrimony.mp3
02 S2 Colder Still.mp3
03 S3 Zone.mp3
04 S4-A2 Justafeelin.mp3
05 S5 Hypnotik (Original Mix).mp3
06 S6 AQUA COLA.mp3
07 S7 To Kill A Cyclops.mp3
08 S8 To The Top.mp3
09 C1 Waiting All Day To Get To You.mp3
10 C2-A5 Now Nobody’s Safe_Ride It.mp3
11 C3 Shake_Hooked.mp3
12 C4 Look At Me Go_Offender.mp3
13 C5 Aero Club.mp3
14 A3 Zone_Dig.mp3
15 A4 Ritual (Tribal Radio Stream)_Funk & Roll (Radio Stream)_Make It Drop.mp3
16 S9-C6-A6 Foot Off The Gas.mp3

GRIT 37 ビデオのスクリーンショット：

GRIT 37 Choreography Booklet.pdf 振付冊子ファイルに含まれています

After 36 releases, this round was extra special
with it being the first time filming a Masterclass in
‘The home of GRIT’. This unique and innovative
workout shows why LES MILLS GRIT is the best
HIIT on the planet.
LES MILLS GRIT Strength 37 has a theme of
complex combinations thread through, bringing
variety with the barbell, weight plates and body
weight. Each set is designed to keep elevating
the heart rate and get participants living in the
red zone to get fast fitness results! Our team
loved the contrast between each set and how
simple the structure was; this meant every set and
rep could be hit with maximum effort.
Enjoy!
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]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

私はすでにmega.nzにファイルをアップロードしています

③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

BODY JAM 97 ビデオ音楽ダウンロード

BODY JAM 97 音楽トラックリスト：

01 Up.mp3
02 Rotate.mp3
03 Body.mp3
04 Best Friend.mp3
05 Drop It Like It’s Hot.mp3
06 Boasty.mp3
07 Wobble & Jiggle.mp3
08 Boasty.mp3
09 Wobble & Jiggle.mp3
10 Upside Down.mp3
11 It’s Goin’ Down.mp3
12 Roll The Bass (Archer M_lls Remix).mp3
13 Headlines.mp3
14 Turnin Me On.mp3
15 Bounce Back.mp3
16 Mula.mp3
17 Laugh Now Cry Later.mp3
A14 High Life.mp3
A5 Drop It Like It’s Hot (Instrumental).mp3
A6 Boasty.mp3
A7 Unleash My Halo.mp3
A8 Boasty.mp3
A9 Unleash My Halo.mp3

BODY JAM 97 ビデオのスクリーンショット：

BODY JAM 97 Choreography Booklet.pdf 振付冊子ファイルに含まれています

BODYJAM 97 is here and it’s HAWT! And it’s
SPICY! Like the bestest burrito you’ve ever had,
that’s what BODYJAM Take It Up Take It Up Take
It Up Turn It Up is like….
“Hol up, did Gandalf just say that this class is as
good as burritos?!?”
Yes, yes I did.
From Track 1 Up, the hype is gonna lift you, which
leads nicely into the actual Hype Track 2 which is
gonna have your nipples rotating in all the best
ways.
Block 1 is Wobble Like It’s Hot, the mashups
of the century for you to get a windq2 on to.
Bahh dee ahh dee ahh dee ahh dee is straight
fire, everything is gonna shake (or wobble, you
choose), Best Friend is pop perfection, Drop It
Like It’s Hot is DROP IT LIKE IT’S HOT LIKE THE
GREATEST HIP HOP TRACK EVAAAAAAHHH
Then let Boasty and the insane drops of Wobble
and Jiggle take your face to the happiest place.
Upside Down brings the heart rate down (ever so
slightly) before BANGERS WARNING this 2nd half
is honestly, possibly, too much.
The swag of It’s Goin’ Down, the pure energy of
Roll The Bass, sing along with Headlines, Turning
Me On is BAAAAAAAACK (this track is such great,
much explode), Bounce Back gets us higher, then
MULA MULA MULA MULA whaaaaaaaaaaaaaaa
you have never heard music like this I promise.
I’m gonna stop talking so you can start dancing,
push play, open your body, turn up the music,
take it up, take it up, take it up, turn it up.

Program Director – Gandalf Archer Mills
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Diana Archer Mills
Technical Consultants – Bryce Hastings and
Andrew Newmarch
Production Coordinator – Tifaine Ellis
Special thanks to:
Jace Ago, Arrowsmith, Bianca Batten, Ai Charlton,
Sophia Collins, Aimee Coombes, Jess Gariando,
Arizona Grubmayr, Eric Ripley, and Tania Kingi
Gandalf “G” Archer Mills (New Zealand) is
Program Director for BODYJAM™. He is based
in Auckland and has dedicated his life to dance,
performance and teaching.
Meno Thomas (New Zealand) is a BODYJAM™
Trainer/Presenter/Instructor and a BODYCOMBAT
Presenter/Instructor. He is a self-employed DJ and
lives in Wellington.

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]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

私はすでにmega.nzにファイルをアップロードしています

③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う

BODY STEP 124 ビデオ音楽ダウンロード

BODY STEP 124 音楽トラックリスト：

01 Everybody Dance.mp3
02 Heads Will Roll (A-Trak Remix).mp3
03 Salt (Toby Green Remix).mp3
04 Booty Bounce (Extended Mix)_The Wellerman (Sea Shanty) (Extended Mix).mp3
05 Pressure.mp3
06 Dynamite.mp3
07 Karaoke.mp3
08 Whoomp (There It Is) (Original Booty Mix)_Take Down_True Champion (Extended Mix).mp3
09 What A Man Gotta Do.mp3
10 I Want U_Wonderland.mp3
11 Controller.mp3

BODY STEP 124 ビデオのスクリーンショット：

BODY STEP 124 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Filmed with a live audience, and broadcasted live
worldwide, how great it feels to be teaching and
attending live classes again!
With this new release, we celebrate with you, as
you reconnect with your members, friends and
instructors at your gym, at home, or wherever you
choose to work out.
The uplifting and energetic music in this special
release is tailored to creating feel-great vibes right
from the start, as we warm up and clap our hands
to Everybody Dance.
We set a dance battle vibe as we crump our way
to our first cardio peak to Salt, and then we mix
up our training styles in the Mixed Strength track
with Squats, Lunges and Burpees, with a fun
pirate/nautical theme.
Rotations are the name of the game in Peak 2,
to a high energy remake of a classic hit Pressure,
and then we set our quads and glutes on fire in
Conditioning 1 to Dynamite.
The Party Step will have you singing and dancing,
and the Athletic Circuit with have you on a mixed
training high, before our super fun Peak 3 Cardio
to What A Man Gotta Do.
We finish this awesome workout with some fullbody conditioning work, and a relaxing stretch.
I hope you enjoy this celebratory workout,
working out with friends in your live classes, at
home with your family, or wherever you choose to
work out!

Mark Nu’u-Steele (New Zealand) is the
BODYSTEP Program Director, a Creative Director
for BODYCOMBATTM, and an International
Presenter for LES MILLS TONETM. He is a former
international and national aerobics competitor,
based in Auckland.
Lisa Osborne (Australia) is Creative Director
for BODYSTEP and Program Director for
BODYATTACKTM. She is a former three-time
aerobics world champion and seven-time
Australian aerobics champion, who 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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私はすでにmega.nzにファイルをアップロードしています

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