2022年3月 – レズミルズ（Les Mills）ビデオ音楽ダウンロード

THE TRIP 28 ビデオ音楽ダウンロード

THE TRIP 28 ビデオのスクリーンショット：

THE TRIP 28 Choreography Booklet.pdf 振付冊子ファイルに含まれています

MESSAGE FROM THE CREDITS
TRIP TEAM Choreography – Les Mills Jnr
Chief Creative Officer – Dr Jackie Mills
Creative Director – Les Mills Jnr
Product Manager – Chris Richardson
Presenter – Khiran Huston
Production Coordinator – Anusha Kulal
THE TRIP 28 – T H E F U N K B O R O U G H
This release is a vibe with soulful sounds and
beats that make the body feel good!
Some of us will draw parallels with
THE TRIP 16 – THE BOROUGH, however this time
we bring extra funk.
The City is full of amazing detail and we are
instantly embraced by the soulful sounds while
we continuously flow for a full ten minutes before
experiencing our first official recovery.
The free-flowing feel continues throughout the
workout and provides a wonderful opportunity for
everyone to dial-up or dial down their intensity
whenever needed. This is a continuation of what
we have seen in recent releases and the freedom
this provides for everyone to find their own place
in the workout is extremely empowering.
From the City, we delve into other spaces which
are heavily influenced by the music and by the
hyper-real era we find ourselves in.
The final challenge is a series of extremely heavy
and slow climbs which are quickly followed by two
quicker athletic climbs to bring us back where we
started. The sense of accomplishment combined
with the feel-good factor of the Music & Visuals is
a wonderful thing.
For many of us, this release will usher in 2022 –
however we want to pay our respects to all of you
that continue to support us, and this wonderful
program, especially over the past two years. It
has been a tumultuous time, to say the least, so
please accept our sincerest thanks.
Stay safe and thank you!

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SHBAM 46 ビデオ音楽ダウンロード

SHBAM 46 音楽トラックリスト：

01 Astronaut In The Ocean (Alok Remix).mp3
02 STAY.mp3
03 Don’t Go Yet.mp3
04 Back to Your Roots 2021 (Original Mix).mp3
05 U Can’t Touch This.mp3
06 Sweet Dreams (Are Made of This) (Steve Angello Remix Edit).mp3
07 Say Less.mp3
08 INDUSTRY BABY.mp3
09 The Greatest Showman.mp3
10 Hope.mp3
11 Pray (Blanke Remix).mp3
12 You Need To Calm Down (Clean Bandit Remix).mp3

SHBAM 46 ビデオのスクリーンショット：

SHBAM 46 Choreography Booklet.pdf 振付冊子ファイルに含まれています

What can you expect from this release of
SH’BAM™? G, Grace and Cam bring you the
hottest release of SH’BAM to date, jam-packed
full of your favorite tracks and dance moves. We’ve
got a throwback sandwich of U Can’t Touch This
and Sweet Dreams in the middle of the workout,
surrounded by amazing tracks like Astronaut In The
Ocean, STAY and INDUSTRY BABY to name a few.
This release is going to ‘go off’ big time in your
clubs, bringing simple dance moves and an
awesome fitness experience to your members.
Are you ready? 3, 2, 1… Dance!”

• In the 45-minute class, you must always teach
the Warm-up and Groovedown. 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 01 Warm-up

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SPRINT 26 ビデオ音楽ダウンロード

SPRINT 26 音楽トラックリスト：

01 Vibe Check.mp3
02 Reaction.mp3
03A Bust It.mp3
03B Stinger.mp3
04 Make Up Your Mind.mp3
05A Stinger.mp3
05B Bust It.mp3
06 Reaction.mp3
07 All For You.mp3

SPRINT 26 ビデオのスクリーンショット：

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

LES MILLS SPRINT Release 26 is the perfect
high-intensity training class if you are looking to
improve your cardiovascular fitness and boost
your power output – Max Watts Baby!
The Accelerated Warm-up gets us in our training
vibe, then it’s time to get to work.
Track 2 is four minutes of Power Endurance to
build our aerobic capacity before we launch into a
mini Strength Tabata. Now remember, Power is a
function of Strength and Speed (Sprints) so both
are needed to improve overall output.
The highlight track – Make Up Your Mind – is
3x 80-second blocks of Mixed Conditioning.
Consisting of Standing Power, Seated Power,
Power Sprints and Strength, we have all the
training variables in one intense effort. Three
of these back-to-back will improve our athletic
performance in any sport of life challenge.
We reverse back through Sprint / Strength
Tabata’s, then finish with a four minute Power
Endurance track.
Some would say this is silly, but we just say this
is the perfect way to optimize your time and
training. It’s perfect.

Program Director – Glen Ostergaard
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Dr. Jackie Mills
Technical Consultant – Bryce Hastings
Production Coordinator – Juliet Mora
FLOOR-COACHING:
SAFETY TIPS
To ensure everyone’s safety during Floor
Coaching, we suggest the following tips be
considered:
1. Use of non-slip MTB-style cycle shoes (like the
Reebok® cycle shoes worn by the Presenter
team) and/or non-slip flooring
2. Clear pathways to walk through and access
bikes and enter/exit the stage
3. Remember to avoid manually adjusting
participants’ Load
4. If there is not adequate space to move safely,
and the floor is slippery, we recommend you
coach from your bike until these concerns can
be addressed.
Glen Ostergaard (New Zealand) is Program
Director for LES MILLS SPRINT, BODYPUMP™
and RPM™ and lives in Auckland. He is father
to three children, and an avid runner, cyclist and
weight lifter.
Khiran Huston (New Zealand) is a LES MILLS
SPRINT, LES MILLS TONE™, LES MILLS THE
TRIP™, RPM, BODYPUMP and a LES MILLS

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RPM 93 ビデオ音楽ダウンロード

RPM 93 音楽トラックリスト：

01 Take My Breath.mp3
02 Hero (Nicky Romero Remix).mp3
03 Electrical Storm.mp3
04 Now Nobody’s Safe.mp3
05 Hope.mp3
06 Alive.mp3
07 Wild And Broken.mp3
08 Don’t Go Yet.mp3
09 Firestone.mp3

RPM 93 ビデオのスクリーンショット：

RPM 93 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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CORE 45 ビデオ音楽ダウンロード

CORE 45 音楽トラックリスト：

01 Mr Brightside.mp3
02 Lady (Hear Me Tonight).mp3
03 What You Mean.mp3
04 Fuego.mp3
05 Giants (Sam Feldt Remix).mp3
06 Scared of the Dark.mp3
B5 Fade Away.mp3
CR45 01 Lasting Lover (Tiesto Remix).mp3
CR45 05 Holy Matrimony.mp3
CR45 09 Nothing Burns Like The Cold.mp3

CORE 45 ビデオのスクリーンショット：

CORE 45 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Release 45!
Whether you’re brand-new, trying this workout in
a club, at home with limited equipment, or you
have all that you need, this release covers some
incredible modifications that will promise to leave
you feeling empowered to challenge yourself in
every track.
Extended Hover combinations, Discus throwing,
glute and hip strengthening, Bolt Climbers and
Back Extensions are some of the most favorable
core moves that science backs! And CORE 45 has
them ALL, giving YOU a full 360-degree wellbalanced abdominal training class.
The music, simplicity and the close-ups will have
you able to follow and understand even the
intricate details needed to improve all areas of
technique, stability and balance.
Enjoy CORE Release 45 and enjoy the 45-minute
format as well.
The LES MILLS CORE team

WHY
One of the key elements of core stability is the
ability of our core muscles to coordinate their
contraction with those of the upper and lower
limbs.
Research shows that when we combine an ab
brace with movements of the arm and leg, such
as in a Hover with Alternating Toe Tap and Arm
Reach, we see more core engagement than we
do in isolated exercises such as a Crunch.
COACHING
This track is challenging in both moves: the Hover
Sequence and the lower back work. It doesn’t let
up, so spend some time getting core-fit for this
one!
The Hovers focus is to keep everything square to
the floor, so give the options to your class early on
as this movement requires strength, control and
mobility. When we revisit this move at the end it is
designed to be a challenge. What will you say and
do to help participants get to the final move?
The lower abdominal work is challenging as we
work with long levers. Again, coach the levels
to build confidence in the movement as these
require coordination as well.
The final move pops out at the end so this way
there is no checking out of the track! It’s brain
fitness with control. Pushing up to Plank and
Mountain Climbing is tough – set the options
early so participants know their choices and can
build up their fitness levels!
Lastly, in these moves, participants are not looking
at the stage, so try use powerful imagery to bring
these focuses to life, selling the benefits of this
type of training.

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TONE 16 ビデオ音楽ダウンロード

TONE 16 音楽トラックリスト：

01 Fly Away.mp3
02 Girl.mp3
03 Work That Body.mp3
04 The Locust King.mp3
05 Start A Riot.mp3
06 Lightswitch.mp3
07 No Scrubs (Jolyon Petch Edit).mp3
08 Fireball.mp3
09 Goosebumps.mp3
10 Money Maker.mp3
11 Nobody Like You (Retrovision Flip).mp3
12 Juicy.mp3
13 Mount Everest.mp3
A12 WaveRunner.mp3

TONE 16 ビデオのスクリーンショット：

TONE 16 Choreography Booklet.pdf 振付冊子ファイルに含まれています

What a workout we have created for you this round!
LES MILLS TONE Release 16 has an overall focus
on multi-directional training, and you’ll experience
movement in all directions throughout the release.
We warm up to a very cool uplifting beat and the
Forward Fold sequence at the start of the track
feels so good.
Track 2 is where we introduce and set the tone for
multi-directional training. We move to an incredibly
energizing beat – starting our speed work on the
spot and then moving forward, back and side to
side.
Track 3, Peak 1, has us exploring our vertical
power via everyone’s favorite Jump/Lunge combo
– you KNEW we had to bring it back! We’ve also
brought back and upgraded the Squat/Knee from
TONE 14; say hello to the Squat/Knee Snap.
Our feature track does not disappoint – Peak 2
features a spicy new move to TONE, “The Thruster
Burpee”. Don’t worry, if Floor Burpees aren’t for
your members, the-like-for-like standing track is
just as spicy with the inclusion of the Broad Jump
Hammer Throw– no matter what you choose, your
participants will get their heart rate racing!
Peak 3 is where we pull all the ranges of motion
together in one epic heart rate kicker! The working
set is dynamic, resisted and explosive, guaranteed
to boost your cardio fitness.
Our Resisted Cardio track is something completely
new. Take your time to learn the Kick Combo
because it’s a goodie.
In Dynamic Core Cardio, we have brought you a
new-school sound to a classic anthem – oh when
you hear it, you’ll know

Resisted Balance turns up the heat in your
stabilizers. Yes, we have fun and the powerful
arm-lines in this track will keep you and your
members on their toes. Good luck with not
getting the catchy lyrics and beat stuck in your
head!
We welcome back our Offset Squat in track 9…Yes,
we did dedicate the entire song twice to Lower
Body Strength again – you’re welcome!
For the first time, we introduce Offset Training
to Upper Body Strength this round. It’s such a
powerful training concept to get us stronger
evenly. In Functional Core Strength we have a
powerful Plate Arc and floor work, to a song that
literally never ends – enjoy.
Oh and in the Glutes track includes a band – do we
need to say anymore!

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BARRE 17 ビデオ音楽ダウンロード

BARRE 17 音楽トラックリスト：

01 Waterfall.mp3
02 I Follow Rivers (The Magician Remix).mp3
03 Jumpin’ Jumpin’.mp3
04 I Take Mine.mp3
05 Mine Tonight.mp3
06 Still Think About Ya.mp3
07 5 Hand Clap.mp3
08 Dynamite.mp3
B3 Together.mp3
B5 Safe With Me.mp3
B6 Pick Me.mp3

BARRE 17 ビデオのスクリーンショット：

BARRE 17 Choreography Booklet.pdf 振付冊子ファイルに含まれています

TEACHING TIPS
Welcome your participants to LES MILLS BARRE
Release 17 with a calming but fiery Warm-up! We
shift quickly into a Plié with a full range of motion
to target the posture and leg muscles, preparing
our bodies for the workout ahead. A highlight
of this Warm-up is the Micro Circle Shoulder
Pulses, which lift the heart rate and get the blood
pumping. Your shoulders will feel very warm
after this set, taking you into the final warming
set of Arabesques. Use this track to connect with
those who have chosen to work out with you and
encourage them to experiment with the variations
that feel best for their bodies throughout the
training.
COACHING CUES
DEMI PLIÉ IN 1ST POSITION, BRAS BAS ARMS
Layer 1
• Engage with your Foundation Posture, and see
if you can hold it throughout the workout
• We’re starting with a simple 2/2 Demi Plié
• Bend your knees
• Down, down and up, up
• Press the knees out to the sides
Layer 2
• Get a feel for the movement
FULL PLIÉ IN 1ST POSITION, BRAS BAS AND
PORT DE BRAS ARMS
Layer 1
• Let’s go a little deeper
• Lift the heels, Full Plié
• Stop at 90 degrees
• If it’s feeling good, see if you can add on a
Relevé
Layer 2
• Lift the heels, engage the calves
• Let’s add our arms
• Demi Seconde
• Out and up to 1st Position
• Brace the core to find your balance

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GRIT 39 ビデオ音楽ダウンロード

GRIT 39 音楽トラックリスト：

01 S1 I’m Back Now.mp3
02 S2 What You Mean_Attack Mode.mp3
03 S3 My Bop_Fast Flow.mp3
04 S4 Level Up_Acrylics.mp3
05 S5 Periphery_Bap U.mp3
06 S6 What’s Next.mp3
07 C1-A1 Just Playin’.mp3
08 C2 Just Feels Tight_I See You (Good Times Ahead Remix).mp3
09 C3-A2 Pump Up_Whatchya Gonna Do.mp3
10 C4-A7 Prince_Talamanca.mp3
11 C5 Gold Dust (Shy FX Re-Edit)_Drop It Down Low (Steve Aoki Edit).mp3
12 C6 Already Home.mp3
13 A3 Can’t Lose.mp3
14 A4 Oh Nah Yeah.mp3
15 A5 The Locust King.mp3
16 A6 Team.mp3
17 A8 The Locust King.mp3
18 OUTRO Run It.mp3

GRIT 39 ビデオのスクリーンショット：

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

If you thought LES MILLS GRIT 38 was epic,
then you are in for an even sweeter treat with
Release 39. It has a creative and challenging class
structure to test mental and physical strength
that will evolve your fitness to the next level!
With massive Tabata sets to open and finish
the workout and longer rep challenge sets, this
workout is absolutely centered around athleticism.
LES MILLS GRIT 39 is fresh and feels like no
other! Mixing up the training sets will keep us
progressing forward with our fitness.
Enjoy this one!
Erin and the LES MILLS GRIT team
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 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 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.

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BODY JAM 99 ビデオ音楽ダウンロード

BODY JAM 99 音楽トラックリスト：

01 In Da Getto.mp3
02 Loveline.mp3
03 Burning Up.mp3
04 Pepas.mp3
05 Turn It Up.mp3
06 Horned Up.mp3
07 Circle Up.mp3
08 Whine and Go Down.mp3
09 Trophies.mp3
10 SORROW TECH (Good Times Ahead Remix).mp3
11 Stage Gone Bad.mp3
12 Ghost.mp3
13 damn Right pt 2.mp3
14 Akera.mp3
15 In The Dark.mp3
A3 Burning Up.mp3
A4 Domino Effect.mp3
A5 Turn It Up.mp3

BODY JAM 99 ビデオのスクリーンショット：

BODY JAM 99 Choreography Booklet.pdf 振付冊子ファイルに含まれています

An unbelievable BODYJAM Release 99 coming
in your ear holes right now like FIRE, FIRE, MORE
FIRE.
Track 1 is a pure Jam – hype, jumps and energy
to lift the room, before Track 2 Love Line, which
is just a stunning, happy, good-times vibe to strut
around to with a smile in your studio.
Block 1 is HOUSE 2021, so turn up your bpm
counters and the volume goes to max, with
the sultry vocals of Burning Up, the global
phenomenon of Pepas, more bangers and sick
combos to Turn It Up, then the big-room horns of
Horned Up, (I may have made this track for your
enjoyment).
Then the sound of Circle Up to finish this block is
something quite fresh – the energies, the drums,
everything comes together for you to bounce
around with full freedom. Hands in the air, I LOVE
IT.
Chill your face with Whine And Go Down, hips
and sass, before the 2nd block starts off right with
Trophies. The horns are huge and the beat slaps
even harder.
Like, I don’t know what to tell you about Sorrow
Tech, other than the good times are here, and,
boy, are they fast and fierce. Then more drums
for your heart with Stage Gone Bad – hypes, raps,
man I love this sound.
Ghost is bonkers, the hype and the sounds; Damn
Right is stunning, the vocals and the bass, before
what we are calling WAVE.
Akera is WAVE music. It’s going to lift you
somewhere new; it’s going to smoosh your cardio
into a delicious pancake of movement inhibition,
which you get to smother in styles, and enjoy for
eternity.
Of course there is MORE FIRE because of
BODYJAM 99.

それを得る方法?

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BODY STEP 126 ビデオ音楽ダウンロード

BODY STEP 126 音楽トラックリスト：

01 Hero (Dubvision Remix)_Remember.mp3
02 Rasputin.mp3
03 Levitating.mp3
04 Mortal Kombat Anthem.mp3
05 Bad Habits.mp3
06 See You Later (Radio Edit).mp3
07 Better In Color.mp3
08 Look At Me Go_Make It Look Easy_Hero (Disto Remix).mp3
09 I Want Love.mp3
10 Pretty Savage_We Used To Be Friends.mp3
11 Kiss Me More.mp3

BODY STEP 126 ビデオのスクリーンショット：

BODY STEP 126 Choreography Booklet.pdf 振付冊子ファイルに含まれています

BODYSTEP Release 126 is packed with all the
goodies to keep us all excited and motivated as
we head further into the new year.
We call on our inner Hero to set a strong tone as
we warm up with Squats, Lunges and Back Taps,
and also Remember-ing to have fun along the
way (see what I did there?)
Speaking of fun, check out the Cha-Cha-Cha
rhythm and Cossack Arms in the Step Warm-up
to Rasputin, and the uplifted feeling as we defy
gravity and Levitate to hit our first cardio peak.
In the Mixed Strength track, we head to the
arcade for a fun Mortal Kombat duel. The music,
Hadouken Arms and the Side Walking Burpee
make this my personal favorite track in this
release!
Next, get ready for some multi-directional training
as we flip our Bad Habits around to make them
great habits in Peak 2.
In Conditioning 1, we say See You Later to the
cardio and focus on balance, stability and working
the posterior chain with light weight plates.
Did I mention fun? This colorful Party Step to
Better In Color is bound to be one of the most fun
EVER!
Speed is the name of the game in the Athletic
Circuit. Get ready to see your class ‘go OFF!’
We hit Peak 3 with more uplifting multi-directional
training to I Want Love, and then end this track
with conditioning work to the K-Pop hit Pretty
Savage. As we cool down to Kiss Me More, I
have a challenge… Can you find the bell in the
song, and ‘ding’ it when you find it? Record
yourself doing this, and tag me on Instagram @
marknuusteelebodystep
Enjoy

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