カテゴリー: SPRINT

SPRINT 31 ビデオ 音楽 ダウンロード

SPRINT 31 音楽 トラックリスト：

00 For Love.mp3
01 Perth (Dusky Remix).mp3
02 Cadence.mp3
03 Big Bands.mp3
04 Good As Hell (Nick Catchdubs Remix).mp3
05 The Blessing.mp3
06 Bring Change.mp3
07 Got To Keep On.mp3
A4 No Chill.mp3

SPRINT 31 ビデオのスクリーンショット：

SPRINT 31 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

SPRINT 31 continues the evolution of music and training – modern and progressive sounds coupled with
heavy, demanding training. This is High Intensity Interval Training on a bike!
We start steady in the Warm-up, finding the beat, adding a Heavy Load before standing and then
dropping that Load and accelerating over the Tempo when the beat drops – pumping the heart rate into
the Training zone.
Long efforts of Heavy Power – stand on a Heavy Load, then push hard for 80 to 90 seconds. There is
instant feedback – the heart rate goes high and legs lactate and burn.
Power Endurance follows – we work the jumps and stay in the Threshold zone to build our Athletic fitness.
A long Sprints track provides balance and gives the recovery we need without dropping the level of
Intensity.
Tabata does what Tabata does best – short and sharp injections of Power before we bring the change.
This workout is a beautiful expression of the science of Intensity and musical progression.

Bas Hollander (The Netherlands) is a LES MILLS
SPRINT™, LES MILLS GRIT™ , LES MILLS THE
TRIP™ and a BORN TO MOVE™ Ambassador. He
is also a Director and Producer in the Production
Team at LMI and is based in Auckland.
Emma Alcock (New Zealand) is a LES MILLS
SPRINT and LES MILLS GRIT Trainer/Presenter/
Instructor and a BODYATTACK Instructor. She
lives in Dunedin.
Glen Ostergaard (New Zealand) is the Creative
Lead for LES MILLS SPRINT , BODYPUMP™ and
RPM™ and lives in Auckland. He is father to 3
children, an avid runner, cyclist, and lifter.
Khiran Huston (New Zealand) is a Creative Lead/
Trainer/Presenter/Les Mills Ambassador for LES
MILLS TONE™, a Creative/Trainer/Presenter/

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SPRINT 30 ビデオ 音楽 ダウンロードSPRINT 30 ビデオ 音楽 ダウンロード

SPRINT 30 音楽 トラックリスト：

01 Stay Out All Night.mp3
02 Raw.mp3
03 Tribunal.mp3
04 Under The Sun.mp3
05 Wish You Were Here.mp3
06 Tesla.mp3
07 Fly Away.mp3
08 Both Of Us.mp3

SPRINT 30 ビデオのスクリーンショット：

SPRINT 30 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

 

SPRINT 30 is a new installment of muscially driven, powerful training – the best that the indoor bike world has to offer!
The heavy beat kicks in on Raw, and we find Heavy Load to build muscular pressure, and
when it drops the heart rate lifts in an instant.
Our next big sound also has us dealing with Heavy Load for long efforts – this is Strength
Power Training. This is about finding the right Load and pushing hard. This is THAT track.
Intensity is unmistakable.
Pumping SPRINT work brings us back to earth. We move in, on, and around the beat with
beautiful, driving, and uplifting efforts of Power Endurance.
Slow, Heavy Strength builds density into our workout before we fly away home with the
Power finisher.
This class is a mixture of sounds that trains our bodies to work hard – reaping the rewards of
high intensity interval training (HIIT)!

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 Trainer/
Presenter/Les Mills Ambassador for LES MILLS
SPRINT, a Creative/Trainer/Presenter/Les Mills
Ambassador for LES MILLS TONE™, LES MILLS
THE TRIP™, LES MILLS GRIT™, BODYPUMP
and RPM and a Les Mills Ambassador for
BODYBALANCE™/BODYFLOW®. She works
as Group Fitness Project Manager at Les Mills
International in Auckland.
Dee Rowell (Australia) is a LES MILLS SPRINT,
LES MILLS TONE, RPM and BODYSTEP™
Presenter and a Les Mills Ambassador. She is a
Registered Nurse and is based in Brisbane.
Tommi Wong (New Zealand) is a LES MILLS
SPRINT, RPM and a LES MILLS THE TRIP
Instructor. She lives in Auckland.
Laura Johnson (New Zealand) is LES
MILLS SPRINT, RPM and a LES MILLS THE TRIP
Instructor. She lives in Auckland.

 

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SPRINT 29 ビデオ 音楽 ダウンロード

SPRINT 29 音楽 トラックリスト：

01 Justafeelin.mp3
02 Pick Up.mp3
03 Keep On.mp3
04 You Make Me Want To Live.mp3
05 INTHEENDITSYOU.mp3
06 The Gaze.mp3
07 On A Mountain.mp3
08 CHA CHA.mp3

SPRINT 29 ビデオのスクリーンショット：

SPRINT 29 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

 

In many ways the workout for LES MILLS SPRINT
Release 29 is super intense but it’s the music, the
amazing music, that defines this release.
We have introduced a walk in track, and when
you hear it you will love it. The vibe is cool and
smooth, and while participants set themselves up
the anticipation will build towards the Accelerated
Warm-up.
From there, our workout experience is enhanced
by the music and the beat. Our goal is to find the
right Load, the right pressure, and then it’s about
holding the beat as long as we can!
As we’ve always said we are not a prisoner to the
beat, however, we can guarantee the use of the
beat, and the challenge of holding it, elevates this
workout.
Ok. Let’s discuss the workout.
The uplifting and enticing Accelerated Warm-up
drops and it feels different, with two long efforts
of Strength and Power. We are ready.
Next comes Heavy Power with 3x 40-second
efforts that take a toll on the legs and get the
heart pounding.
Speed Endurance follows, along with the new
Sprint challenges of holding the beat and hitting
the surges. We definitely feel the adrenaline in
this one.

The second half of the class gets serious.
Firstly, the Standing Power runs focus on an
uprightbody position with lots of core control and
light hands, as we move like we’re running up a
set of stairs.
Secondly, the Heavy Strength builds and sustains
musclepressure before a short sharp Power phase
to finish.
A complete workout that sounds fresh and moves
your fitness into another stratosphere.
SPRINT 29 TEAM

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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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SPRINT 27 ビデオ 音楽 ダウンロード

SPRINT 27 音楽 トラックリスト：

 

01 THATS WHAT I WANT.mp3
02 Slap Suey.mp3
03 All Through the Night.mp3
04 Slap Suey.mp3
05 Que Lo Que.mp3
06 Drown.mp3
07 What You Know Bout Love.mp3

SPRINT 27 ビデオのスクリーンショット：

SPRINT 27 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

 

LES MILLS SPRINT Release 27– that’s what we
want, a high-intensity interval training workout on
a bike!
Post Warm-up, it’s game on – 3×80-second
efforts, Mixed Conditioning, heavy strength,
double-power whammy and a maximal Sprint to
top it off: the total training package in one track.
We roll straight into short Sprints, a chance to
focus on Speed with a slightly more load. This
means more control on the pedal and a higher
Power output.
A repeat of Mixed Conditioning reinforces the
Strength, Power and Speed combination; now the
workout becomes real.
Then we roll into heavy Strength with Power
surges. It’s the surges that will surprise you – a
huge leg burn and cardio punch!
Lastly, we lay it down thick with pure Intervals of
Power, 20 seconds max watts, Rest 20 seconds,
max watts repeat… an emotional and physical
high. You will love this training.
This is one of my personal favorite workouts –
enjoy

CREDITS
Program Director – Glen Ostergaard
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Dr. Jackie Mills

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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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SPRINT 25 ビデオ 音楽 ダウンロード

SPRINT 25 音楽 トラックリスト：

 

01 Repeat.mp3
02 In a Moment.mp3
03 Jimmy Shake.mp3
04 Auto.mp3
05 Jimmy Shake.mp3
06 In a Moment.mp3
07 Sensory Division.mp3
08 So What.mp3

SPRINT 25 ビデオのスクリーンショット：

SPRINT 25 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

We promise if you fully commit to SPRINT 25™, it
will push your fitness to another level. Are you in?
We have a classic pyramid workout that begins
with an Accelerated Warm-up, before moving
straight into a Power Endurance track. From
here, it’s Mixed Tabata, where our class will
be challenged with 8x Intervals that alternate
between Sprints and Standing Power. The peak of
the pyramid is Strength, which uses progressive
Heavy Load change the training stimulus. Then
it’s back down the other side with Mixed Tabata,
Power Endurance, and we finish with a Time Trial
that stops just short of 5 minutes.
A workout that elicits a high percentage of
max VO2 in a 30 minutes will result in great
cardiovascular adaptations and improvements
in performance. The trick is to continually create
unique combinations of Load, Position, and
Training tempo (LPT) in addition to varied Interval
durations, to provide maximum stimulus and
enjoyment. Yes, enjoyment!
So what is max VO2? It’s the maximum rate of
oxygen our body can use during exercise which
means our body can better handle activities that
require more oxygen like running, swimming, or
everyday life.
SPRINT 25 delivers on the unique combination,
providing a bit of everything to create another
ultimate workout for you and your class.
The Accelerated Warm-up has 3x Intervals, and
our focus as always is to get the body moving
towards the training zone which is 85% of our max
heart rate. Try stepping up from 60%, then 70%,
then 80% through each Interval and have fun with
the music and create some hype!

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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:

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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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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

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