2022年8月 – レズミルズ（Les Mills）ビデオ音楽ダウンロード

SHBAM 48 ビデオ音楽ダウンロード

SHBAM 48 音楽トラックリスト：

01 EXHALE (Hook N Sling Remix).mp3
02 Jiggle It.mp3
03 Woman Up.mp3
04 Sueltate.mp3
05 SPICY.mp3
06 MONTERO (Call Me By Your Name).mp3
07 Reach (CLIQUES Remix).mp3
08 Break the Ice.mp3
09 Baila.mp3
10 Light Switch.mp3
11 Tell It To My Heart (KREAM Remix).mp3
12 Take My Breath (Extended Version).mp3
A6 Weigh Me Down.mp3

SHBAM 48 ビデオのスクリーンショット：

SHBAM 48 Choreography Booklet.pdf 振付冊子ファイルに含まれています

EXHALE (Hook N Sling Remix) (2:39)
kenzie feat. Sia
2020 Arista Records, a division of Sony Music
Entertainment.
Written by: Smith, Lomax, Williams, Cubina
EXHALE (Hook N Sling Remix) (1:30)
kenzie feat. Sia
2020 Arista Records, a division of Sony Music
Entertainment.
Written by: Smith, Lomax, Williams, Cubina
02
Jiggle It (2:50)
Atomic Showers
2022 Les Mills Music Licensing Ltd.
Written by: Comstock, Henry
03
Woman Up (3:27)
Meghan Trainor
2016 Epic Records, a division of Sony Music
Entertainment.
Written by: Frederic, Trainor, Parks, Nuri, G. Morales,
Rodriguez, M. Morales, Overstreet, Stevens
04
Suéltate (4:18)
Artar
2022 Les Mills Music Licensing Ltd.
Written by: Keen, Landrau, de Marco, Speigel
05
SPICY (3:48)
An Impressive Roast
2022 Les Mills Music Licensing Ltd.
Written by: Baauer, Boniq, Mazur, Holly, Sokodomo
06
MONTERO (Call Me By Your Name)
(2:15)
Lil Nas X
2021 Columbia Records, a Division of Sony Music
Entertainment.
Written by: Biral, Baptiste, Fedi, Hill, Lorenzo
MONTERO (Call Me By Your Name)
(1:39)
Lil Nas X
2021 Columbia Records, a Division of Sony Music

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SPRINT 28 ビデオ音楽ダウンロード

SPRINT 28 音楽トラックリスト：

01 Last Time.mp3
02 Come Down_Light of Mine_Junglist (DJ KARA Remix).mp3
03 Come Down_Light of Mine_Junglist (DJ KARA Remix).mp3
04 Crazy.mp3
05 Heavy.mp3
A5 Gimme All You Got.mp3

SPRINT 28 ビデオのスクリーンショット：

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

LES MILLS SPRINT Release 28 is the perfect
Interval workout – you will build fitness, burn
calories and quite possibly, have a whole heap of
fun!
An upbeat and engaging Accelerated Warm-up
will set the tone before we ‘lay it down thick’ with
two huge blocks of work. Timed to be 10 minutes
each, you begin with 4x 40-second efforts of
maximum Power and 20-second Rests, followed
closely by a mini Sprint and Strength Tabata and
a 3-minute Endurance Power effort. Then, you will
repeat the work.
The focus in the 20-minute Mixed Conditioning
tracks is to train smartly across all the efforts –
maximizing your Power, Speed and Strength.
My favorite Finisher has us hitting six huge
20-second Power efforts at a 1:1 Work to Rest
ratio. This means you can fully explore the top
end of your fitness and push yourself to new
heights.
Enjoy the workout.
Glen
L–R: Khiran Huston, Glen Ostergaard, Laura Johnson
CREDITS
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:

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TONE 18 ビデオ音楽ダウンロード

TONE 18 音楽トラックリスト：

01 Gold (Nathan Dawe Remix).mp3
02 Noises.mp3
03 Clutch.mp3
04 I’ll Be There.mp3
05 Dirty Sexy Money.mp3
06 Be Somebody.mp3
07 Feels Like Home (Jus Now Remix).mp3
08 Come On Over.mp3
09 1 2 3.mp3
10 Run It Up.mp3
11 Woman.mp3
12 Fake No Love.mp3
13 Say Nothing.mp3
A5 I Know How To Love You.mp3

TONE 18 ビデオのスクリーンショット：

TONE 18 Choreography Booklet.pdf 振付冊子ファイルに含まれています

LES MILLS TONE 18
TONE 18 is all about stability, one of the key
benefits of TONE workouts. You’ll see this focus
thread throughout the release whether we’re
training Cardio, Core or Strength.
The track list for this release is sublime! I think this
needs to be reworded – We start with an uplifting
Warm-up that is pure Gold; watch out for the long
pauses in the Lunges, activating our glutes early
on will help us when we move faster later in the
workout.
In Track 2, we prime our athletic muscles and
stabilizers for multi-directional movement. Track 3
is where we begin to dial up the stability with cardio
work; the beat drop is euphoric, it just makes you
want to move!
Would it be a Feature track in TONE without Palm
Throws? Paired with a fast burner combo for the
lower body, this track will have your class wanting
to “be there” for sure.
There are no burpees in the Peak 3 cardio track!
But before you Squat Jump for joy, know this, we
have a Broad Jump Bear Crawls Combo instead –
an incredible heart rate kicker that your participants
can choose to dial up or down.
This Resisted Cardio track has to be one of the
most fun tracks to date – the key here is to know
the song. It’s rhythmic, it’s athletic, it’s cardio, it’s
stability and there is a level for everyone – a release
highlight for sure.
The Cardio Core track will get your heart rate
jumping and your core fired up with simple moves
we know and love. “It feels like home” doing this
track.
In the Resisted Balance Track, we try something

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BARRE 19 ビデオ音楽ダウンロード

BARRE 19 音楽トラックリスト：

01 Cold Heart.mp3
02 Tokyo.mp3
03 MONEY.mp3
04 Follow Me.mp3
05 Stop Talkin.mp3
06 Real Love.mp3
07 Electrical Storm.mp3
08 Cool Again.mp3
A3 Top Speed.mp3
A5 Forever Moving.mp3
B4 Messin’ Me Up.mp3
B5 wanderer.mp3
B7 Blink 182.mp3

BARRE 19 ビデオのスクリーンショット：

BARRE 19 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
Special thanks to Melroy Oostra and Bertie Voigt
for music selection.
KEY
45-MINUTE OPTION 30-MINUTE OPTION
Track 01 Warm-up Track 01 Warm-up
Track 02 Deepen Track 02 Deepen
Track 03 Extend Track 03 Extend
Track 04 Peak Track 04 Peak
Bonus 04 Peak Track 05 Strengthen
Track 05 Strengthen Track 06 Power
Bonus 05 Strengthen Track 07 Escape
Track 06 Power Track 08 Burn
Track 07 Escape Total Time 27:11
Bonus 07 Escape
Track 08 Burn
Total Time 36:22
Des Helu (New Zealand) is a LES MILLS BARRE,
BODYPUMP™, LES MILLS GRIT™ 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™/
BODYFLOW® and BODYPUMP Trainer/Instructor
and a LES MILLS BARRE Presenter. She lives in
Dunedin.
Summer Bradley (New Zealand) is a LES MILLS
BARRE Presenter and she lives in Auckland. She
has 18 years of dance experience and trained fulltime in Australia.
Yayoi Matches (New Zealand) lives in Auckland
and worked as a professional Ballet dancer
internationally for five years.
Special thanks to:
Joash Fahitua

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GRIT 41 ビデオ音楽ダウンロード

GRIT 41 音楽トラックリスト：

01 S1 Want It Bad.mp3
02 S2 Tribe.mp3
03 S3 Yellah.mp3
04 S4 Traktor.mp3
05 S5 I Don’t Need A Reason_Waiting 4 U.mp3
06 S6 ON LOCK_Hip Hop.mp3
07 S7 Shimmer.mp3
08 S8 Champion.mp3
09 C1-A1 Renegade.mp3
10 C2-A2 Right 2 Left.mp3
11 C3 Get Up.mp3
12 C4 Zouka.mp3
13 C5 Fresh_Like This.mp3
14 C6 Krack_Rumble.mp3
15 C7-A5 Mermaid of Bahia (Eden Prince Remix).mp3
16 C8-A6 Topaz.mp3
17 A3 Apply The Pressure_Can You_Run Like The Wind (Ookay Remix).mp3
18 A4 Shake Ya Bustle_Ghosts (Hermitude Trapped In Heaven Remix)_Rolling Down.mp3
19 OUTRO BE GREAT.mp3
20 A-S2 Come Around (SLCT Remix).mp3
21 A-S4 Jynx.mp3
22 A-S5 Fever Dreams.mp3

GRIT 41 ビデオのスクリーンショット：

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

LES MILLS GRIT 41 is in town and it’s brought a
tabata sidekick to give you an incredible workout!
Four tabata tracks, each getting longer, gives this
workout an epic feel and makes it easy to learn.
Either side of this we have a 2-minute ladder to
keep us all honest. The Warm-up continues where
LES MILLS GRIT 40 left off: 30-second intervals
in a simple structure and we finish with a Core
Challenge ladder.
The mix of compound barbell work with heartrate-attacking body weight moves (hello Burpee
with a Renegade Row Pushup) will have you and
your classes feeling INCREDIBLE! As you power
through all the challenges that Release 41 has for
you, one thing you’ll know is that you are going to
be fitter and stronger than ever by the end of the
workout.
Have an awesome time with this release – good
luck and ‘kick some butt!’
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 LES MILLS
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

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BODY JAM 101 ビデオ音楽ダウンロード

BODY JAM 101 音楽トラックリスト：

01 Tembla.mp3
02 Make ‘em Bounce.mp3
03 Otra Noche.mp3
04 DJ Turn It Up.mp3
05 Trampoline.mp3
06 Big Energy.mp3
07 CHICKEN TERIYAKI.mp3
08 Rave.mp3
09 edamame.mp3
10 edamame (Diplo Remix).mp3
11 edamame (Instrumental).mp3
12 edamame.mp3
13 Ziki Ziki.mp3
14 Curazao.mp3
15 Beam.mp3
16 Say Nothing.mp3
17 INDUSTRY BABY.mp3
18 We Are One (Festival Edition).mp3
19 Crush.mp3
20 Better Days.mp3
A10 Interstate.mp3
A12 Topo.mp3
A13 Papi.mp3
A14 Leyendas.mp3
A6 Tell Me What You Want.mp3
A9 Topo.mp3

BODY JAM 101 ビデオのスクリーンショット：

BODY JAM 101 Choreography Booklet.pdf 振付冊子ファイルに含まれています

PRESENTERS CREDITS
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 – Juliet Mora
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 also
a self-employed DJ and lives in Auckland.
Dannielle Lally (New Zealand) (New Zealand) is
a BODYJAM and BORN TO MOVE™ Presenter/
Instructor and a BODYATTACK™ and LES MILLS
SPRINT™ Instructor. She is based in Auckland.
Thanks To
Eric Ripley
Jess Gariando

BODYJAM 101 is BIG LIT ENERGY but you knew
that already eh? It’s BODYJAM so what else
would it be? Am I right?
Track 1 sets up some simple Heels Taps and a
whole lot of butt work.
Track 2 might actually be TOO MUCH – the legs,
the whacks, the feels. The HYPE is real!
Track 3 starts up with Big Lit Energy – an easy
bounce side to side, some quirky twerky armslines over head, then more of those delicious
Heels before the even more delicious remix of

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BODY STEP 128 ビデオ音楽ダウンロード

BODY STEP 128 音楽トラックリスト：

01 Kiss It Better.mp3
02 Beware Of The Dog.mp3
03 Save Your Tears.mp3
04 Wave & Jump (Extended Mix)_Watch Me Go.mp3
05 Enemy.mp3
06 Alright.mp3
07 Do It To It.mp3
08 THAT’S WHAT I WANT_Blow Ya Mind_Tell Me You Love Me (Matrix & Futurebound Remix).mp3
09 Scandalous (StarGate Radio Mix).mp3
10 Milkshake_I Need Air.mp3
11 Better Days.mp3

BODY STEP 128 ビデオのスクリーンショット：

BODY STEP 128 Choreography Booklet.pdf 振付冊子ファイルに含まれています

PRESENTERS
BODYSTEP 128
Program Director – Mark Nu’u-Steele
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Lisa Osborne
Technical Consultant – Andrew Newmarch
Production Coordinator – Laura Jackson
Special thanks to
Kaylah-Blayr Fitzsimons-Nu’u (New Zealand)
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.
Kaylah-Blayr Fitzsimons-Nu’u (New Zealand) is
a BODYSTEP, BODYPUMPTM, LES MILLS GRITTM,
LES MILLS TONE, LES MILLS CEREMONYTM and
LES MILLS CONQUERTM Instructor. She is based in
Auckland.
Otto Prodan (Brazil) is a BODYSTEP, LES MILS
TRIPTM, LES MILLS GRIT, LES MILLS TONE, RPMTM
and a LES MILLS CORETM Instructor. He lives in
Auckland and has been a Les Mills Instructor for
seven years.
Martine Matapo-Kolisko (New Zealand) is a
BODYSTEP, LES MILLS CORE and BODYATTACK
Presenter/Instructor and a LES MILLS TONE
Instructor. She lives in Wellington.
Get ready for the best part of your day,
BODYSTEP 128.
We kick off our step training workout by
mobilizing and warming our bodies to a vibrant
and familiar tune, Kiss It Better.
Next up, we continue to warm our stepping
muscles and also pay homage to our furry little
pals to Beware Of The Dog.

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BODY BALANCE(FLOW)97 ビデオ音楽ダウンロード

BODY BALANCE(FLOW)97 音楽トラックリスト：

01 You & Me.mp3
02 Burning Skies.mp3
03A Brave.mp3
03B Missing Piece.mp3
04A One (Remix).mp3
04B WONDER (reimagined by PVRIS).mp3
05 Show Me.mp3
06 Cloudy Day.mp3
07 Smile (See the Light).mp3
08 LAst dAy oN EaRTh.mp3
09A We Don’t Have To Take Our Clothes Off.mp3
09B I Will Follow You.mp3
10 Sky Whisper.mp3
B1 Good Nights.mp3

BODY BALANCE(FLOW)97 ビデオのスクリーンショット：

BODY BALANCE(FLOW)97 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 Set-up 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
IN THE MOMENT.
Don’t Waste Words

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THE TRIP 30 ビデオ音楽ダウンロード

THE TRIP 30 ビデオのスクリーンショット：

THE TRIP 30 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 – Chris Richardson
Production Coordinator – Anusha Kulal
THE TRIP 30 – T E M P U S
Are we in the past, present, or future?
Ultimately, it’s up to each rider to decide as we
explore the concept of time travel across three
eras.
Each era commences with a tunnel that transports
us to an ancient land. Initially, we are dominated
by speed before being challenged by big climbs.
Each era progresses musically and visually, and
the intensity naturally ramps up in line with this.
We loosely define each era and its progression
by using some simple elements – Era 1 is barren,
and we encounter stone, wood, and fire elements,
Era 2 is populated with vegetation and the
use of metal, mechanics, and tungsten light is
evident and Era 3 is blanketed with ice, snow and
illuminated elements.
Now let’s bring our attention to the workout,
which is once again a wonderful continuous freeflowing ride.
The mix of speed and climbs are occasionally
broken by short breaks. Once we reach the
back end of the ride, our breaks are a bit longer.
However, there is no doubt that our fitness
endurance will benefit from the longer working
phases this ride provides.
We also play with being Athletic & Animated
which, as we know, allows us to connect to the

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RPM 95 ビデオ音楽ダウンロード

RPM 95 音楽トラックリスト：

01 You’ve Got To Let Go If You Want To Be Free.mp3
02 Sometimes.mp3
03 California Dreamin’ (Vintage Culture Remix).mp3
04 Giants.mp3
05 Down Under.mp3
06 I Would Do Anything (Extended Remix).mp3
07 Orpheus.mp3
08 Under the Sun.mp3
09 It Must Have Been Love.mp3
A1 Wait Down.mp3

RPM 95 ビデオのスクリーンショット：

RPM 95 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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