BODYSTEP 120
MUSIC
01. WARM-UP
02. STEP WARM-UP
03. PEAK 1
04. MIXED STRENGTH
05. PEAK 2
06. CONDITIONING 1
07. PARTY STEP
08. ATHLETIC CIRCUIT
09. PEAK 3
10. CONDITIONING 2
11. COOLDOWN/STRETCH
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BODYSTEP 120
© Les Mills International Ltd 2020
MUSIC
01
02
03
04
Heatwave (Kat Krazy Extended Mix)
(4:05)
Wiley feat. Ms D
08
2012 Richard Cowie under exclusive licence to Warner
Music UK Limited.
Written by: Cowie, Ms D, Rymez
2019 Revealed Music B.V.
Written by: Linde, Wijnenga, Cornelissen, Dzeko
2020 Les Mills Music Licensing Ltd.
Written by: Orrosquieta, Johnson, Freeman, van de corput
Teeth (6:21)
Under Oceans
Body Talks (1:03)
The Struts feat. Kesha
2020 Les Mills Music Licensing Ltd.
Written by: Rogers, Sturken, Hook, Gilbert, Morris, Sumner,
Hemmings, Irwin, Bell, Tamposi, Tedder, Wotman
Courtesy of the Universal Music Group.
Written by: Spiller, Slack, Levine, Christy
Ready (1.12)
Dannic & Tom & Jame
Amigo (0:54)
Tom & Jame feat. Yton
2017 MAXXIMIZE / under exclusive license to Spinnin'
Records BV.
Written by: Romers, Linde, Wijnenga
2019 Revealed Music B.V.
Written by: Linde, Wijnenga, Cornelissen, Dzeko
Body Talks (1:02)
The Struts feat. Kesha
Courtesy of the Universal Music Group.
Written by: Spiller, Slack, Levine, Christy
2020 Les Mills Music Licensing Ltd.
Written by: E.Van Halen, A.Van Halen, Roth
Ready (0:58)
Dannic & Tom & Jame
You Only Talk in #hashtag (1:10)
Raise Sky
2017 MAXXIMIZE / under exclusive license to Spinnin'
Records BV.
Written by: Romers, Linde, Wijnenga
2019 Les Mills Music Licensing Ltd.
Written by: Aude, Caporaso, Clow, Robinson
Jump (1:26)
Tail Gate
09
2020 Les Mills Music Licensing Ltd.
Written by: E.Van Halen, A.Van Halen, Roth
06
07
2019 Les Mills Music Licensing Ltd.
Written by: Aude, Caporaso, Clow, Robinson
Amigo (1:01)
Tom & Jame feat. Yton
Left Right (4:00)
Last Row
Jump (1:31)
Tail Gate
05
You Only Talk in #hashtag (1:04)
Raise Sky
Dear Future Self (3:47)
Shoot For The Stars
2020 Les Mills Music Licensing Ltd.
Written by: Jean, Wentz, Stump, Trohman, Hurley, Bao,
Smith, Wallin, Siverstedt, Morelli
Post Malone (2:55)
Sam Feldt feat. Rani
2019 SpinninRecords.com
Written by: Hilversum, Lyttle, Emery, Kroeper, Renders
10
11
Sexy! No No No (5:17)
Hotel Glass
2020 Les Mills Music Licensing Ltd.
Written by: McCafferty, Agnew, Charlton, Sweet, Cooper,
Higgins, Powell, Gray, Cowling, Boyle, Coler, Williams,
Roberts, Coyle, Harding, Tweedy, Walsh
Real Good Feeling (5:52)
Oh The Larceny
2019 Position Music.
Written by: Wells, Burnett
Come Home (3.14)
Sons Of Zion
2019 Sony Music Entertainment New Zealand Limited,
under exclusive license from Sons Of Zion Music.
Written by: Sadgrove, Haapu, Latimer
Good As Hell (5:08)
Locks & Rocks
2020 Les Mills Music Licensing Ltd.
Written by: Frederic, Jefferson
BODYSTEP 120
© Les Mills International Ltd 2020
PRESENTERS
Mark Nu’u-Steele (New Zealand) is the
BODYSTEP Program Director, a Creative Director
for BODYCOMBAT™, and an International
Presenter for LES MILLS TONE™. He is a former
international and national aerobics competitor,
based in Auckland.
L-R: Lisa Osborne, Mark Nu'u-Steele, Charlotte Fleetwood-Smith
Release 120. That's 30 years of BODYSTEP and
I am overjoyed to be sharing this awesome
workout with you and your club members. It is
the perfect time to create a BODYSTEP birthday
event at your club, celebrate this milestone
with your loyal steppers, and hopefully get new
participants hooked into our uplifting, feel good
workout!
We kick off our celebration workout to Heatwave
as we warm the body. Next up we practice a
staple BODYSTEP ingredient, (walking) to Left
Right.
You'll love the single leg explosive power training
in Peak 1. Just a little something to sink your
Teeth into.
Lisa Osborne (Australia) is Creative Director
for BODYSTEP and Program Director for
BODYATTACK™. She is a former three-time
aerobics world champion and seven-time
Australian aerobics champion, who is based in
Auckland.
Charlotte Fleetwood-Smith (New Zealand) is a
BODYSTEP and CXWORX™ Instructor/Presenter,
and a LES MILLS TONE Instructor. She has been
a Les Mills Instructor for nine years and is also a
lawyer, based in Auckland.
CREDITS
Program Director – Mark Nu’u-Steele
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Lisa Osborne
For our 30th celebration release, we go retro in
the Mixed Strength track to Jump. So, get Ready
to JUMP!
Technical Consultants – Bryce Hastings and
Andrew Newmarch
Up next, we have a fresh new feel for Peak 2.
The quicker tempo gets us moving to a different
rhythm and is sure to give our bodies a fitness
jolt.
Special Thanks
Production Coordinator – Lucy Judson
Kaylah-Blayr Fitzsimons-Nu’u
Mikhail Afus
Single leg balance and stability is a main focus
in Conditioning 1 to Post Malone. Then we
Party Step to Good As Hell (my personal all-time
favourite track... EVER). This one is all about your
personal grooming and sassy fun attitude.
The Athletic Circuit will get all the Amigos in your
class cross training and working hard. We then hit
the final peak with heaps of contained energy to
Sexy No No No.
Finally, we achieve cardio recovery with full body
strength and conditioning to Real Good Feeling,
then a good stretch out as we Cooldown to the
super cool track Come Home.
Enjoy working out and celebrating BODYSTEP
with your members to this special 30th Release!
BODYSTEP 120
© Les Mills International Ltd 2020
EXPRESS FORMATS
BODYSTEP 120
45-MINUTE FORMAT – Option 1
MIXING RELEASES WITH
BODYSTEP 120
When mixing older releases with BODYSTEP 120
use:
Track 01
Warm-up
Track 02
Step Warm-up
Track 01
Warm-up
Track 03
Peak 1
Track 02
Step Warm-up
Track 04
Mixed Strength
Track 03
Peak 1
Track 05
Peak 2
Track 04
Mixed Strength
Track 06
Conditioning 1
Track 05
Peak 2
Track 07
Party Step
Track 06
Conditioning 1
Track 09
Peak 3
Track 07
Party Step
Track 10
Conditioning 2
Track 08
Athletic Circuit
Total Time
42:32
Track 09
Peak 3
Track 10
Conditioning 1
Track 11
Cooldown/Stretch
45-MINUTE FORMAT – Option 2
Track 01
Warm-up
Track 02
Step Warm-up
•
Always substitute like for like.
Track 03
Peak 1
•
Track 04
Mixed Strength
Track 05
Peak 2
Do not teach Step Orientation CLASSIC
tracks, Step Orientation ATHLETIC tracks or
Speed Step tracks.
Track 06
Conditioning 1
•
Track 08
Always teach the Athletic Circuit BEFORE
Peak 3.
Athletic Circuit
Track 09
•
Peak 3
Be aware of your class playlist length when
mixing and matching releases.
Track 10
Conditioning 2
Total Time
43:38
30-MINUTE FORMAT – Option 1
Track 01
Warm-up
Track 02
Step Warm-up
Track 03
Peak 1
Track 04
Mixed Strength
Track 05
Peak 2
Track 06
Conditioning 1
Total Time
26:15
KEY
Alt
Alternating
Intro
Introduction
PC
Pre-chorus
V
Verse
ATT
Across The Top
Med
Medium
QC
Quiet Chorus
ATW
Around The World
Mins
Minutes
L&R
Left and right
B up
Build up (music)
O/H
Over/head
RA
Running Arms
Opp
Opposite
Ref
Refrain
C
Chorus
Tempo
Normal pace of the
music
Rep
Reprise (part of
the counts chorus
repeated)
OTT
Over The Top
Cont
Continue
F&B
Forward and back
ROM
Range of motion
HOH
Hands on hips
Outro
Last few bars of
music
Instr
Instrumental
Preview
Repeat
Light option
30-MINUTE FORMAT – Option 2
Track 01
Warm-up
Track 02
Step Warm-up
Track 03
Peak 1
Track 04
Mixed Strength
Track 06
Conditioning 1
Track 08
Athletic Circuit
Total Time
28:42
BA
Blade Arms
As there is no Cooldown/Stretch in the 30-minute
and 45-minute formats, please advise your class
to do their own stretches and keep moving until
their breathing and heart rate return to normal.
BODYSTEP 120
© Les Mills International Ltd 2020
FORMATS FOR RELEASES 114 AND EARLIER
When teaching Releases 114 and earlier, you now
have 3 options to choose from, to suit your class.
1. BODYSTEP Classic format (55-minute,
45- minute, or 30- minute format)
2. BODYSTEP Athletic format (55-minute,
45 minute, or 30-minute format)
3. New combined format (as per above).
NOTE: Please follow the guidelines on the
previous page when mixing releases with
BODYSTEP 110 onwards.
1. CLASSIC 45 MINUTES
2. CLASSIC 45 MINUTES
Track 01
Warm-up
Track 01
Warm-up
Track 02
Step Warm-up
Track 02
Step Warm-up
Track 03
Step Orientation
CLASSIC
Track 03
Step Orientation
CLASSIC
Track 04
Peak 1
Track 04
Peak 1
Track 05
Mixed Strength
Track 05
Mixed Strength
Track 06
Peak 2
Track 06
Peak 2
Track 07
Conditioning 1
Track 08
Party Step
Track 08
Party Step
Track 10
Peak 3
Track 10
Peak 3
Track 11
Conditioning 2
CLASSIC 55 MINUTES
ATHLETIC 55 MINUTES
Track 01
Warm-up
Track 01
Warm-up
3. CLASSIC 45 MINUTES
4. CLASSIC 45 MINUTES
Track 02
Step Warm-up
Track 03
Step Orientation
ATHLETIC
Track 01
Warm-up
Track 01
Warm-up
Track 03
Step Orientation
CLASSIC
Track 04
Peak 1
Track 02
Step Warm-up
Track 02
Step Warm-up
Track 03
Track 03
Track 04
Peak 1
Track 05
Mixed Strength
Step Orientation
CLASSIC
Step Orientation
CLASSIC
Track 05
Mixed Strength
Track 06
Peak 2
Track 04
Peak 1
Track 04
Peak 1
Track 06
Peak 2
Track 07
Conditioning 1
Track 05
Mixed Strength
Track 05
Mixed Strength
Track 07
Conditioning 1
Track 10
Peak 3
Track 06
Peak 2
Track 06
Peak 2
Track 08
Party Step
AC
Athletic Circuit
Track 07
Conditioning 1
Track 09
Speed Step
Track 09
Speed Step
Track 11
Conditioning 1
Track 09
Speed Step
Track 10
Peak 3
Track 10
Peak 3
Track 12
Cooldown/
Stretch
Track 10
Peak 3
Track 11
Conditioning 2
Track 11
Conditioning 1
ATHLETIC 30 MINUTES
CLASSIC 30 MINUTES
Track 12
Cooldown/
Stretch
Track 01
Warm-up
Track 01
Warm-up
Track 03
Step Orientation
ATHLETIC
Track 02
Step Warm-up
ATHLETIC 45 MINUTES
Track 04
Peak 1
Track 03
Step Orientation
CLASSIC
Track 05
Mixed Strength
Track 04
Peak 1
AC
Athletic Circuit
ATHLETIC
Track 06
Peak 2
Track 01
Warm-up
Track 03
Step Orientation
ATHLETIC
Track 04
Peak 1
Track 05
Mixed Strength
Track 06
Peak 2
Track 07
Conditioning 1
AC
Athletic Circuit
ATHLETIC
Track 11
Conditioning 2
BODYSTEP 120
As there is no Cooldown/Stretch in both the
Classic and Athletic 30-minute and 45-minute
formats, please advise your class to do their own
stretches and keep moving until their breathing
and heart rate return to normal.
Tell us what you think of this release. Visit http://
www.lesmills.com/release-feedback
© Les Mills International Ltd 2020
2x
01. WARM-UP
TRACK FOCUS
Teach Athletic
Coach a strong abdominal brace to lock the hips
square to the front in the Lunge with Twist and
aim to rotate from the rib cage only. Use clear
visual cues to assist with your vocal cues to hold
the squats in the T-Straddle & Double Squat
Combo.
MUSIC
Come into this track
Energized, positive and welcoming, ready to lead
your participants through this great workout.
EXERCISE
0:00 Intro /
4x8
0:19 Instr / Causing a
heatwave _
4x8
0:34 Rep / Causing a
heatwave _
CTS REPS
Upper Body Stretch
32
A
Triple Pulse Lunge L then R. HOH
Next move on last 8cts
16
2x
4x8
A1
Triple Pulse Lunge with Twist L then R. Hands
stacked to chest
16
2x
0:49 V1 / _ If I draw five
4x8
B
4x March On Top L. RA
Next move on last 8cts
8
4x
1:04 V2 / When the sun’s
out
4x8
C
T-Straddle L. RA
8
4x
1:19 Rep / I’mma party
8x8
C1
T-Straddle & Double Squat Combo L. RA then
hands to top of thighs
16
4x
1:49 Instr / Causing a
heatwave _
4½x8 D
Hip Extension L then R. Bent Raise F
8
4½x
2.06 V1 / _ If I draw five
4x8
B
8
4x
2:20 V3 / When the sun’s
out
4x8
C
8
4x
2:35 Rep / I’mma party
8x8
C1
16
4x
3:05 Br / _ When I arrive
4x8
A
Triple Pulse Lunge R then L HOH
Next move on last 8cts
16
2x
3:19 Rep / I’mma party
4x8
A1
Triple Pulse Lunge with Twist R then L.
Hands stacked to chest
16
2x
3:35 Instr / Causing a
heatwave / _
4x8
D
8
4x
3:50 Outro /
4x8
D1 Hip Extension R then L. Reach O/H
8
4x
BODYSTEP 120
4x March On Top R. RA
Next move on last 8cts
T-Straddle R. RA
T-Straddle & Double Squat Combo R. RA
then hands to top of thighs
Hip Extension R then L. Bent Raise F
© Les Mills International Ltd 2020
01. HEATWAVE 4:05mins
TECHNIQUE AND COACHING
4X MARCH ON TOP
UPPER BODY STRETCH
PHONETIC CUE ‘March 4, 3, 2, 1, walk on the
floor, 4, 3, 2, 1, walk on the floor’
CUE ‘Choose a light upper body stretch.
Whatever your body needs, or feels good’
4x March L, R, L, R On Top. RA
1-4
4x March L, R, L, R On The Floor. RA
5-8
OPTIONS Chest / Shoulders / Twist / Back /
Shoulder Rotations
• Keep a natural walking rhythm
TRIPLE PULSE LUNGE
PHONETIC CUE ‘Lunge 3, 2, 1 change legs; 3, 2,
1, change legs’
3x Pulse Lunge L. HOH 1-6
Step L foot B to the floor. HOH
7-8
Repeat to the other side
9-16
• Long step onto the step
1-4
5-8
T-STRADDLE
• Front knee in line with toes
PHONETIC CUE ‘Walk up, straddle down, walk
up, walk back; up, straddle, up, back’
• Chest up, body tall
• Back heel off the floor
Step up L, R. RA
1-2
Straddle down L, R. RA
3-4
Straddle up L, R. RA
5-6
Step back L, R. RA
7-8
• Use a visual cue to show the leading leg, and
the direction to step down to first
• Keep a natural walking rhythm
1-6
7-8
9-14
15-16
TRIPLE PULSE LUNGE WITH TWIST
PHONETIC CUE 'Hands up, rotate, center, change
legs; up, rotate, center, change legs’
Pulse Lunge L. Lift stacked hands to
chest level
1-2
Pulse Lunge L. Small upper body rotation L
3-4
Pulse Lunge L. Small upper body rotation to
center
5-6
Step L foot B to the floor. HOH
7-8
Repeat to the other side
1-2
3
4
5
6
7
8
9-16
• Strong ab brace
• Super small rotation from the ribcage
• Getting warmth around the thoracic area
• OPTION No Twist
1-2
BODYSTEP 120
3-4
5-6
7-8
© Les Mills International Ltd 2020
01. HEATWAVE 4:05mins
TECHNIQUE AND COACHING
T-STRADDLE & DOUBLE SQUAT COMBO
PHONETIC CUE ‘Walk up, straddle down, squat,
squat; walk up, walk back, squat, squat’
Step up L, R. RA
1-2
Straddle down L, R. RA
3-4
2x Squat. Hands to the top of thighs
5-8
Straddle up L, R. RA
9-10
Step B L, R. RA
11-12
2x Squat. Hands to the top of thighs
13-16
• Use a visual cue to HOLD and squat x2
1-2
3
4
5
6
7
8
HIP EXTENSION
PHONETIC CUE ‘Left foot on, right foot on; left
foot, right foot’
• Use a visual cue to show the alternating foot
pattern
• Squeeze the glutes to lift the leg
• Keep hips sqaure
• Keep the free leg low
HIP EXTENSION WITH O/H REACH
CUE ‘Extend the arms to reach higher’
• Long stretch from your toes up to your
fingertips
BODYSTEP 120
© Les Mills International Ltd 2020
2x
02. STEP WARM-UP
TRACK FOCUS
Teach Athletic
Coach a continuous natural walking rhythm in the
8 and 4 Stomp Sequences. Use clear visual cues
to show the directions to move and to hold the
marches on top of the step.
MUSIC
Come into this track
Calm, in control, and loaded with important
information to get your class stepping correctly
for the rest of the workout.
EXERCISE
CTS REPS
0:00 Br / 1, 2, 3 let’s go!
½x8 A
Tap Down R
4
0:02 Intro /
4x8
A
Tap Down L then R
8
4x
0:16 Instr / 1, 2, 3 let’s go _ 8x8
B
8x Stomp Sequence L
32
2x
0:45 V1 / _ Follow me, let’s 5x8
go!
C
Basic Step L
4
10x
1:04 Rep / Left, right
4x8
B
1:19 C / 1, 2, 3 let’s go _
8x8
B1
1:48 Br / 1, 2, 3 let’s go!
½x8 A
Tap Down L
1:50 Rep / Hey! Hey!
4x8
A
2:05 V2 / _ Follow me, let’s 5x8
go!
2:23 Rep / Left, right
32
8x Stomp Sequence L
16
4x
Tap Down R then L
8
4x
C
Basic Step R
4
10x
4x8
B
8x Stomp Sequence R
32
2:38 C / 1, 2, 3 let’s go _
8x8
B1
4x Stomp Sequence R
16
4x
3:08 Rep / Hey! Hey
4x8
B2
Stomp Step R
8
4x
3:22 C /
8x8
B
Stomp Step R with small propulsion and Clap
16
4x
BODYSTEP 120
3
4x Stomp Sequence L
© Les Mills International Ltd 2020
02. LEFT RIGHT 4:00mins
TECHNIQUE AND COACHING
TAP DOWN
PHONETIC CUE ‘Walk up, walk down; walk up,
walk down’
• Maintain a natural walking rhythm
PHONETIC CUE ‘Tap down, change sides, tap
down, change sides’
1
BASIC STEP
• Whole foot onto the step
1-2
2
3-4
8X STOMP SEQUENCE
4X STOMP SEQUENCE
PHONETIC CUE ‘Side march 8, 7, 6, 5, 4, 3,
march on top, 8, 7, 6, 5, 4, 3, right foot down, 8,
7, 6, 5, 4, 3, march to the back, 8, 7, 6, 5, 4, 3, do
it again’
PHONETIC CUE ‘March 4, 3, 2 on top, 4, 3, right
foot down, 4, 3, march to the back, 4, 3, do it
again, side, top, side, back’
4x March, L foot on the step, R foot on
8x March, L foot on the step, R foot on
the floor. RA
1-4
4x March on top of the step. RA
5-8
the floor. RA
1-8
8x March on top of the step. RA
9-16
4x March, L foot on the floor, R foot on
the step. RA
8x March, L foot on the floor, R foot on
the step. RA
17-24
8x March behind the step. RA
25-32
• Use a visual vue to HOLD the Marches to the
side, then to HOLD on top of the step, then
the direction to march to the side, then to
march to the back
9-12
4x March behind the step. RA
13-16
• Use Visual Cues to HOLD and to show the
direction to move
• Maintain a natural walking rhythm
1-4
1-8
BODYSTEP 120
9-16
17-24
5-8
9-12
13-16
25-32
© Les Mills International Ltd 2020
02. LEFT RIGHT 4:00mins
TECHNIQUE AND COACHING
STOMP STEP
PHONETIC CUE ‘Side, top, side, back; side, top,
side, back’
Step L foot on the step then R foot on the floor.
RA
1-2
Step L, R on top of the step. RA
3-4
Step L foot on the floor then R foot on
the step. RA
5-6
Step L, R behind the step. RA
7-8
• Use visual cues to show the directions to move
1
3
2
6
7
4
5
8
STOMP STEP R WITH SMALL PROPULSION
AND CLAP
PHONETIC CUE ‘Side, step clap, side, back’
Step R foot on the step then L foot on
the floor. RA
1-2
Step R on top of the step. Open arms 3
Small jump to L foot on the step. Clap F
4
Step R foot on the floor then L foot on
the step. RA
5-6
Step R, L behind the step. RA
7-8
OPTION No Clap
1
2
BODYSTEP 120
4
5
6
7
8
© Les Mills International Ltd 2020
2x
03. PEAK 1
TRACK FOCUS
Teach Athletic
Offer the lighter options in all the propulsive
exercises. In the Triple Pulse Lunges with the
reach toward the step, coach your class to reach
‘toward’ the step with abs braced, chest lifted and
to tip slightly forward from the hips for safety to
maintain great upper body posture.
MUSIC
Come into this track
Strong, athletic, energized and ready to work your
way to the first cardio peak.
EXERCISE
0:00 Intro / Don’t know if
I’m gonna
1x8
0:03 Instr / Make it out
alive (Teeth) _
4x8
A
0:17 C / Fight so dirty
4x8
A1 3x Nutcracker Knee Lift L then R. RA
Next move on last 8cts
0:31 Fight so dirty
4x8
0:45 Rep / Don’t know if
I’m gonna
CTS REPS
Prepare to move
8
3x Repeater Knee Lift L then R. RA
Next move on last 8cts
16
2x
16
2x
A2 3x Nutcracker Knee Lift L then R. Fight Reach and
Pull then RA
16
2x
2x8
B
8
2x
0:52 Don’t know if I’m
gonna
2x8
B¹ Alt Propulsive Knee Lift L then R. RA
Next move on last 8cts
8
2x
0:59 _ (Teeth)
4x8
B² Alt Propulsive Knee Lift L then R traveling F
then B. RA
8
4x
1:13 Instr / (Quiet)
2x8
C
Bounce L, R OTS. Arms by sides
Next move on last 8cts
2
8x
1:20 V1 / Some days
you’re the only
4x8
D
4x March On Top L. RA
Next moves on last 8cts
8
4x
1:34 Sometimes you’re a
stranger
4x8
D1 4x Jog On Top L. RA
Next move on last 8cts
8
4x
1:48 PC / Call me in the
morning
4x8
E
Triple Pulse Lunge with Tap L. Blade RA
Next move on last 8cts
8
4x
2:02 Rep / Push me away
4x8
E1
Triple Pulse Lunge with Tap and Downward Reach L
Next move on last 8cts
8
4x
2:16 Push me away
4x8
E2
Triple Pulse Lunge with Explosive Knee and
Downward Reach L
8
4x
2:30 PC / Call me in the
morning
4x8
A
3x Repeater Knee Lift L then R. RA
Next move on last 8cts
16
2x
2:44 C / Fight so dirty
4x8
A1
3x Nutcracker Knee Lift L then R. RA
Next move on last 8cts
16
2x
2:58 Fight so dirty
4x8
A2
16
2x
3:12 Br /
½x8 B
3:14 Rep / Don’t know if
I’m gonna
4x8
B¹
3:28 _ (Teeth)
4x8
B²
3:42 Instr / (Quiet)
2x8
C
BODYSTEP 120
Alt Knee Lift L then R. RA
Next move on last 4cts
3x Nutcracker Knee Lift L then R. Fight
Reach and Pull then RA
4
Knee Lift L. RA
Alt Propulsive Knee Lift R then L. RA
Next move on last 8cts
Alt Propulsive Knee Lift R then L traveling F
then B. RA
Bounce R, L OTS. Arms by sides
Next move on last 8cts
8
4x
8
4x
2
8x
© Les Mills International Ltd 2020
03. PEAK 1
MUSIC
3:49 V2 / Sometimes
you’re a stranger
EXERCISE
D
4x March On Top R. RA
Next move on last 8cts
8
4x
4:03 Some days you’re the 4x8
best
D1
4x Jog On Top R. RA
Next move on last 8cts
8
4x
4:16 PC / Call me in the
morning
4x8
E
Triple Pulse Lunge with Tap R. Blade RA
Next move on last 8cts
8x
4x
4:31 Rep / Push me away
4x8
E1
Triple Pulse Lunge with Tap and Downward
Reach R
Next move on last 8cts
8
4x
4:45 Push me away
4x8
E2
Triple Pulse Lunge with Explosive Knee &
Downward Reach R
8
4x
4:59 PC / Call me in the
morning
4x8
A
3x Repeater Knee Lift R then L. RA
Next move on last 8cts
16
2x
5:13 C / Fight so dirty
4x8
A1
3x Nutcracker Knee Lift R then L. RA
Next move on last 8cts
16
2x
5:27 Fight so dirty
4x8
A2
16
2x
5:41 Br /
½x8 B
Knee Lift R. RA
4
5:43 Rep / Don’t know if
I’m gonna
4x8
B¹
Alt Propulsive Knee Lift L then R. RA
8
4x
5:57 Never ever let go _
4x8
B²
Alt Propulsive Knee Lift L then R traveling F
then B. RA
8
4x
BODYSTEP 120
4x8
CTS REPS
3x Nutcracker Knee Lift R then L. Fight
Reach and Pull then RA
© Les Mills International Ltd 2020
03. TEETH 6:21mins
TECHNIQUE AND COACHING
3X NUTCRACKER KNEE LIFT WITH FIGHT
REACH AND PULL
3X REPEATER KNEE LIFT
PHONETIC CUE ‘Reach and pull, 2, 1, change
legs; reach and pull, 2, 1, change legs’
PHONETIC CUE ‘3, 2, 1, change legs; 3, 2, 1,
change legs’
Leap L onto the step. Clasped fists O/H to
3x Repeater Knee Lift L. RA
1-6
L diagonal
1
Step B to the floor R, L. RA
7-8
Lift R knee. Pull fists to R hip
2
9-16
2x Repeater Knee Lift L. RA
3-6
• Use a visual cue to show the leading leg
Step B to the floor R, L. RA
7-8
• Standing leg knee out over toes
Repeat to the other side
Repeat to the other side
9-16
• Strong Reach and Pull
• Channel your inner BODYCOMBAT skills
OPTION No arms
1
2
3
4
3X NUTCRACKER KNEE LIFT
1
PHONETIC CUE ‘Jump, 2, 1, change legs; jump,
2, 1, change legs’
Leap L onto the step. RA
3
4
ALT KNEE LIFT
1
3x Repeater Knee Lift L. RA
2-6
Step B to the floor R, L. RA
7-8
Repeat to the other side
2
PHONETIC CUE ‘Left foot, right foot; left foot,
right foot’
• Knee to hip level
9-16
• Land the Leap on a soft knee to absorb the
impact
OPTION No Leap onto the step
2
ALT PROPULSIVE KNEE LIFT
CUE ‘Add a jump’
1
2
3
4
• Roll through the foot and push off the toes
• Soft knee landings to absorb impact
OPTION No propulsion
2
BODYSTEP 120
© Les Mills International Ltd 2020
03. TEETH 6:21mins
TECHNIQUE AND COACHING
ALT PROPULSIVE KNEE LIFT TRAVELING F
THEN B
PHONETIC CUE ‘Left foot forward, right foot
back; left forward, right back’
TRIPLE PULSE LUNGE
PHONETIC CUE ‘Lunge 3, 2, 1 tap up, same leg,
2, 1, tap up’
2x Pulse Lunge L. RA (L foot on the step)
1-4
Lunge down. RA
5-6
Lunge up and Tap R foot onto the step. RA
7-8
Propulsive Knee Lift L, traveling F. RA
1-2
• Coach your class to stay on top of the step
Straddle down R, L. RA
3-4
• Use a visual cue to HOLD on top of the step
Propulsive Knee Lift R, traveling B. RA
5-6
Step B to the floor L, R. RA
7-8
• Maintain the natural alternating foot pattern
OPTION No travel F&B
1-6
7-8
TRIPLE PULSE LUNGE WITH TAP AND
DOWNWARD REACH
1
3
2
4
PHONETIC CUE ‘3, 2, reach, tap up, 3, 2, reach,
tap up’
5
2x Pulse Lunge L. RA
1-4
Lunge down. Reach R hand down
6
7
towards the step
5-6
Lunge up and Tap R foot onto the step. RA
7-8
• Chest up, abs braced and tip slightly forward
from the hips, knee out over toes
8
• Reach fingertips ‘towards’ the step
BOUNCE OTS
OPTION No Downward Reach
CUE ‘Hold and bounce’
• Use a visual cue to HOLD OTS
• Feet hip-width apart
• 'Chill' and reset
4X MARCH ON TOP
1-4
PHONETIC CUE ‘March 4, 3, 2, 1, walk on the
floor’
4x March L, R, L, R On Top. RA
1-4
4x March L, R, L, R On The Floor. RA
5-8
• Natural walking rhythm
• Use a visual cue to HOLD on top of the step
4X JOG ON TOP
PHONETIC CUE ‘Run 4, 3, 2, 1, walk on the floor,
run, walk’
4x Jog L, R, L, R On Top. RA
1-4
4x March L, R, L, R On The Floor. RA
5-8
5-6
7-8
TRIPLE PULSE LUNGE WITH EXPLOSIVE KNEE
AND DOWNWARD REACH
PHONETIC CUE ‘3, 2, reach, jump up; 3, 2, reach,
jump up’
2x Pulse Lunge L. RA
1-4
Lunge down. Reach R hand down
towards the step
5-6
Propel upward and lift R knee. RA
7-8
• Use explosive leg power to propel off the step
OPTION No propulsion
OPTION 4x March On Top
1-4
BODYSTEP 120
5-6
7-8
© Les Mills International Ltd 2020
1x
04. MIXED STRENGTH
TRACK FOCUS
Teach Athletic
Repetitively cue the 3 moves that make up the
Straddle, Bounce & Squat Combo. Then add the
intensity with the Straddle Jump and the Burpee.
Coach soft landings through the legs in the
Straddle Jumps and offer lighter options for those
that prefer not to do burpees or to jump.
MUSIC
Come into this track
A little breathless from Track 3. Strong and in
control.
EXERCISE
CTS REPS
Prepare to move
Next move on last 8cts
32
A
3x Freeze Tap Combo L then R. Blade RA
Next move on last 8cts
16
4x
8x8
A1
3x Drop Squat Combo L then R. Blade RA
16
4x
1:12 Instr / (Quiet)
1x8
B
Drop Squat L and hold. Blade RA
Step L to floor to straddle the step
4
4
1:15 V1 / _ I get up
3x8
C
Squat Pulse. Hands stacked F
Next move on last 16cts
2
12x
1:25 You got it tough
10x8 D
Straddle, Bounce & Squat Pulse Combo L
Next move on last 16cts
16
5x
0:00 Intro / Jump! _
4x8
0:14 Ref / (Instr)
8x8
0:43 C / Are you ready! _
2:00 C / Might as well jump 8x8
D1 Straddle Jump, Bounce & Burpee Combo L
16
4x
2:28 Rep / _ JUMP!
4x8
D2 Straddle Jump
4
8x
2:43 Ref /
2x8
2:50 Are you ready? _
6x8
A
3:11 C / Are you ready? _
8x8
A1
3:40 Instr / (Riff)
1x8
B
3:44
3x8
C
3:54 PC / Go ahead and
jump
6x8
D
Transition to the back of the step
16
3x Freeze Tap Combo R then L. Blade RA
Next move on last 8cts
16
3x
3x Drop Squat Combo R then L. Blade RA
16
4x
4
4
Drop Squat R and hold Blade RA
Step R to floor to straddle the step
Squat Pulse. Hands stacked F
Straddle, Bounce & Squat Pulse Combo R
Next move on last 16cts
2
12x
16
3x
4:15 C / Might as well jump 8x8
D1
Straddle Jump, Bounce & Burpee Combo R
16
4x
4:43 Rep / _ JUMP!
D2
Straddle Jump
4
8x
BODYSTEP 120
4x8
© Les Mills International Ltd 2020
04. READY / JUMP 5:07mins
TECHNIQUE AND COACHING
DROP SQUAT AND HOLD
CUE 'One more, and HOLD’
3X FREEZE TAP COMBO
• Then straddle the step to prepare for the
Squat Pulses
PHONETIC CUE ‘Freeze 3, 2, 1, change sides, 3,
2, 1, change sides’
Freeze Tap L on the step, R toes to the floor,
R side. Freeze RA
1-2
Freeze Tap R on the step, L toes to the floor,
L side. Freeze RA
3-4
Freeze Tap L on the step, R toes to the floor,
1-4
R side. Freeze RA
5-6
Step B R, L. Fists to hips
7-8
Repeat to the other side
9-16
• Body weight on the step
SQUAT PULSE WITH HANDS STACKED
FORWARD
CUE ‘Keep pulsing; watch the combo’
• Chest up
• Lightly tap toes to the floor
• Sit butt back and down to load the legs
• Knees in line with toes
1-2
3-4
5-6
7
8
3X DROP SQUAT COMBO
PHONETIC CUE ‘Squat 3, 2, 1, change sides, 3, 2,
1, change sides’
Drop squat L. RA
1
Propel OTT and Squat R. RA
2-3
Propel OTT and Squat L. RA
4-6
Step back R, L. Fists to hips
7-8
Repeat to the other side
9-16
• Body weight evenly spread across both feet
• Knees in line with toes
STRADDLE, BOUNCE & SQUAT PULSE
COMBO
PHONETIC CUE ‘Walk up, down, hold and
bounce, squat 4, 3, 2, again; up, down, hold and
bounce, squat 4, 3, 2, 1’
Straddle up L, R. RA
1-2
Straddle down L, R. RA
3-4
Bounce L then R x2. RA
5-8
4x Squat Pulse. Hands stacked F
9-16
• To achieve early success, be repetitive with
your cues
• Sit butt back and down
• Chest up
OPTION 3x Freeze Tap Combo
1
1-2
3-4
5-6
7
2
4
5
8
6
BODYSTEP 120
3
7
8
9
© Les Mills International Ltd 2020
04. READY / JUMP 5:07mins
TECHNIQUE AND COACHING
STRADDLE JUMP
STRADDLE JUMP, BOUNCE & BURPEE
COMBO
Jump onto the step. Fists to hips
1
Straddle Jump. Circle Outward
2
CUE ‘Keep the Jumps going, 8, 7, 6, 5’
PHONETIC CUE ‘Jump, hold and bounce, burpee
down, back, in, stand; jump, bounce, burpee
down, back, in, stand’
Jump onto the step. Fists to hips
1
Straddle Jump. Circle Outward
2
Land in Half Squat position. Hands to top of
thighs
3-4
Bounce L then R x2. RA
5-8
Squat. Hands to the step
Land in Half Squat position. Hands to top of
thighs
3-4
• Bend knees on the Jump landings, on and off
the step
OPTION Straddle
9-10
Jump feet B to Plank position. Hands
on the step
11-12
Jump feet in to Squat. Hands on the step
13-14
Stand tall. Fists to hips
15-16
• Bend knees on the jump landings, on and off
the step
Start
1
2
3-4
Burpee:
• Bend knees to place hands on the step, and
when you jump feet in towards the step
• Strong ab brace into plank
• Eye gaze between hands
OPTION Straddle, Bounce & Squat Pulse Combo
Start
1
5
6
9-10
11-12
BODYSTEP 120
2
7
13-14
3-4
8
15-16
© Les Mills International Ltd 2020
1x
05. PEAK 2
TRACK FOCUS
Teach Athletic
In this track, we use a faster tempo song than
previous Peak 2’s, so the feel and execution of
all the exercises WILL feel different. For class
success, coach the ATT moves with an explosive
‘Cha-cha-cha’ or ‘One Two Three’ type rhythm.
Coach a small ROM in the Swaying Side Tap and
then use explosive lower leg power to add the
jump.
MUSIC
Come into this track
Strong, a little out of breath, legs burning and
ready to flush out the legs and smash the cardio.
EXERCISE
CTS REPS
Prepare to move
Next move on last 4cts
16
A
Swaying Leg Abduction L. Arms relaxed by sides
Next move on last 16cts
4
8x
4x8
B
Power ATT & Double Lunge Combo L then R.
Bent Raise and RA
16
2x
0:32 Hands up, ready for
the boom
4x8
B1 Power ATT & Double Lunge Combo L then R.
Reach O/H and RA
16
2x
0:45 Rep / Hands up!
4x8
C
Power ATT with Knee Lift L then R. Reach O/H
8
4x
0:58 Ref / _She winin’ like
she losing
4x8
A
Swaying Leg Abduction L. Arms relaxed by
sides
Next move on last 8cts
4
8x
8
8x
0:00 Intro / Hands up _
2x8
0:07 Instr /
4x8
0:20 C / Hands up, ready
for the boom
1:11 V1 / We prepared for 8x8
the turbulence
A1 1x Propulsive and 1x Low Swaying Leg Abduction
L. Bent Raise and HOH
1:37 Br / Knock, knock,
knock
1x8
B
Power ATT & Double Lunge Combo L.
Bent Raise and RA
8
1:40 C / Hands up, ready
for the boom
4x8
B
Power ATT & Double Lunge Combo R then
L. Bent Raise and RA
16
2x
1:52 Hands up, ready for
the boom
4x8
B1
Power ATT & Double Lunge Combo R then
L. Reach O/H and RA
16
2x
2:05 Rep / Hands up!
4x8
C
8
4x
2:18 Ref / _ She winnin’
like she losing
4x8
O/H
Power ATT with Knee Lift R then L. Reach
A
Swaying Leg Abduction R. Arms relaxed by
sides
Next move on last 8cts
4
8x
2:31 V2 / We prepared for 8x8
the turbulence
A1
1x Propulsive and 1x Low Swaying Leg
Abduction R. Bent Raise and HOH
8
8x
2:57 Br / Hands up ,
knock knock
1x8
B
Power ATT & Double Lunge Combo R. Bent
Raise and RA
8
3:00 C / Hands up, ready
for the boom
4x8
B1
Power ATT & Double Lunge Combo L then
R. Reach O/H and RA
16
2x
3:25 Rep / Hands up!
4x8
C
8
4x
BODYSTEP 120
O/H
Power ATT with Knee Lift L then R. Reach
© Les Mills International Ltd 2020
05. DEAR FUTURE SELF (HANDS UP) 3:47mins
TECHNIQUE AND COACHING
POWER ATT AND DOUBLE LUNGE COMBO
WITH REACH O/H
SWAYING LEG ABDUCTION
PHONETIC CUE ‘Hands up, double lunge’
PHONETIC CUE ‘Sway left, right, left, right’
Step L to the step. Fists to hips
Step R on the floor, then tap L to the step.
Propel across, R foot to the step, L leg
Step L on step, lift R leg
1-2
Step R foot on the floor, then tap L to the step3-4
1
extended to side. Slow Reach O/H
2
Step L to the floor (L side). Fists to hips
3-4
• Body square to the front. Avoid twisting the
body
Step R foot B to Lunge. Freeze RA
5
Half Lunge up. Freeze RA
6
• Sway side to side
Lunge down. Freeze RA
7-8
Repeat to the other side
9-16
• Connect to the "Hands up" lyrics
OPTION No propulsion
1-2
3-4
POWER ATT AND DOUBLE LUNGE COMBO
WITH BENT RAISE
PHONETIC CUE ‘Power across, lunge, lunge,
power across, lunge, lunge’
Step L to the step. Fists to hips
1
3
2
1
Propel across, R foot to the step, L leg
extended to side. Bent Raise F
2
Step L to the floor (L side). Fists to hips
3-4
Step R foot B to Lunge. Freeze RA
5
Half Lunge up. Freeze RA
6
Lunge down, up. Freeze RA
4
7-8
Repeat to the other side
9-16
• Take a long step back to Lunge
• Check your front knee alignment in the
Lunge
• Front knee out over toes
OPTION No propulsion
5-8
POWER ATT WITH KNEE LIFT
PHONETIC CUE ‘Across, knee; across, knee’
Step L to the step. Fists to hips
1
Propel across, R foot to the step, L leg
extended to side. Slow Reach O/H
2
Step L to the floor. Pull fists to hips
3
Lift R knee. Fists to hips
4
Repeat to the other side
5-8
• Use explosive leg power to move laterally
• Strong pull to hips as you lift your knee
OPTION No propulsion
1
2
4
3
5-8
1
BODYSTEP 120
2
3-4
© Les Mills International Ltd 2020
05. DEAR FUTURE SELF (HANDS UP) 3:47mins
TECHNIQUE AND COACHING
1X PROPULSIVE AND 1X LOW SWAYING LEG
ABDUCTION
PHONETIC CUE ‘Jump, 3, 2, 1; jump, 3, 2, 1’
Step L to the step then propel and abduct R
leg. Bent Raise F
1-2
Step R to the floor, then abduct L leg. Fists to
hips
3-4
Step L to the step, then abduct R leg. Fists to
hips
5-6
Step R to the floor, then abduct L leg. Fists to
hips
7-8
• Use explosive leg power to push off the step,
then relax
OPTION No propulsion
BODYSTEP 120
© Les Mills International Ltd 2020
2x Weight Plate
2.5kg
1x
06. CONDITIONING 1
Teach Athletic
TRACK FOCUS
Two options in the Circular Tap Combo:
1. Coach a small knee bend in the Front Tap,
but keep the toes off the floor to focus more
on balance and stability.
Come into this track
Out of breath and in need of cardio recovery.
Create vocal contrast by speaking calmly.
2. Coach a deeper knee bend in the Front Tap
and tap your toes lightly to the floor to focus
more on single leg stretcth.
Maintain and coach great upper body posture
throughout this track to help with balance and
stability.
MUSIC
EXERCISE
CTS REPS
0:00 Intro / Tonight we go
all night
3x8
Set up on top of the step, towards the R side.One
weight plate in each hand, palms facing F
Next move on last 8cts
0:12 V1 / One more drink
4x8 A
Circular Tap Combo L. Weighted A-Frame Arms
Next move on last 8cts
0:29 PC / And none of
these good things
6x8 A1 Circular Tap Combo L. Weighted Front and Rear
Raise
Next move on last 4cts
0:54 C / Never, ever going
home
2x8 B
1:03 Never, ever going
home
6x8 B1 Double Squat Pulse with Abduction R. Hold
weights by shoulders then extend towards L
1:27 Br / Never, ever going
home
1x8
Move across towards L side of the step; prepare
to work the other side
1:32 V2 / See the ocean
4x8 A
Circular Tap Combo R. Weighted A-Frame
Arms
Next move on last 8cts
8
4x
1:48 PC / And none of
these good things
6x8 A1
Circular Tap Combo R. Weighted Front and
Rear Raise
Next move on last 4cts
8
6x
2:13 C / Never, ever going
home
2x8 B
Double Squat Pulse with Abduction L. Hold
weights by shoulders
Next move on last 4cts
4
4x
2:21 Never, ever going
home
6x8 B1
Double Squat Pulse with Abduction L. Hold
weights by shoulders then extend towards R
4
12x
BODYSTEP 120
Double Squat Pulse with Abduction R. Hold
weights by shoulders
Next move on last 4cts
24
8
4x
8
6x
4
4x
4
12x
8
© Les Mills International Ltd 2020
06. POST MALONE 2:55mins
TECHNIQUE AND COACHING
CIRCULAR TAP COMBO WITH WEIGHTED
FRONT AND REAR RAISE
Set up on top of the step, towards the right side
PHONETIC CUE ‘Palms up to the front, pull to the
back; up to the front, pull to the back’
1x weight plate in each hand, palms facing
forward
Body weight on right foot, left toes down on step
OPTION No weight plates
Single Leg Squat R, Tap L F. Weighted A-Frame
Front Raise
1-2
Tap L to L side (on top of the step). Downward
Weighted A-Frame Arms
3-4
Tip F from the hips, and Tap L to the B.
Weighted A-Frame Arms
5-6
Tap L to L side (on top of the step). Downward
Weighted A-Frame Arms
7-8
• Weights below shoulder level in the Front
Raise
• Squeeze the back muscles in the Cobra to
work the posterior chain
CIRCULAR TAP COMBO WITH WEIGHTED
A-FRAME ARMS
PHONETIC CUE ‘Leg front, side, back, side; front,
side, back, side’
Single Leg Squat R, Tap L F. Weighted A-Frame
Arms
1-2
Tap L to L side (on top of the step). Weighted
A-Frame Arms
3-4
Tip F from the hips, and Tap L to the B.
Weighted A-Frame Arms
5-6
Tap L to L side (on top of the step). Downward
Weighted A-Frame Arms
7-8
You can do this 2 ways:
1. Foot hovers off the floor in the Tap F
2. Lightly tap the floor with the tips of your
toes
• Shoulders away from ears to improve posture
• Move with precision and control
OPTIONS No weights / No arms
DOUBLE SQUAT PULSE WITH ABDUCTION
WITH WEIGHTS BY SHOULDERS
PHONETIC CUE ‘Double squat, lift, squat, lift’
Double Squat Pulse. Weights by shoulders
1-3
Abduct R leg. Weights by shoulders
4
• Feet wide, and toes turned slightly out
• Knees in line with toes
• To increase intensity, sit a little deeper in the
Squat, and squeeze the glutes as you abduct
the leg
• Body weight loaded on the supporting leg
• Toes of the moving foot turn outward in the
Tap F
• Strong ab brace to help with stability
• Hips level and square
1-3
Start
BODYSTEP 120
1-2
3-4
5-6
4
5-7
8
7-8
© Les Mills International Ltd 2020
06. POST MALONE 2:55mins
TECHNIQUE AND COACHING
DOUBLE SQUAT PULSE WITH ABDUCTION
WITH O/H DIAGONAL PRESS
PHONETIC CUE ‘Squat, press, squat, press’
Double Squat Pulse. Weights by shoulders
1-3
Abduct R leg. L Diagonal O/H Press
4
• To achieve the correct arm angle, feel your
bicep touch your cheek bone in the O/H Press
• Keep the weights slightly in front of the
body
OPTIONS No weights / No arms
1-3
BODYSTEP 120
4
5-7
8
© Les Mills International Ltd 2020
1x
07. PARTY STEP
TRACK FOCUS
Teach Flava
This track is all about letting loose and having
heaps of fun. Make sure you coach a soft knee
landing in the Cross Basic and to stay light on
your feet with a heel release ‘twist’ portion of the
Repeater Twist.
MUSIC
Come into this track
Excited, re-energized and buzzing.
EXERCISE
0:00 Intro / Woo, child!
Feelin’ good,
feelin’good _
CTS REPS
Prepare to move
0:01 Instr / Hair toss
4x8
A
Tap Down L then R. RA
Next move on last 4cts
8
4x
0:15 Woo, child!
2x8
A1
Cha-Cha-Cha L then R. Natural Arms
Next move on last 4cts
8
2x
0:23 C / And do your hair 4x8
toss
A2
Cha-Cha-Cha L then R. Small ROM Side Push
8
4x
0:38 Instr /
2x8
B
Basic Step L. RA
Next move on last 8cts
4
4x
0:44 V1 / Woo, child!
4x8
B1
Basic Step & Bounce Combo L
Next move on last 8cts
8
4x
0:59 PC / If he don’t love
you
4x8
B2
Cross Basic & Bounce Combo L
Next move on last 8cts
8
4x
1:12 C / I do my hair toss
8x8
B3
Cross Basic & Bounce Combo L with Flourish
Arms
8
8x
1:41 Br / Woo, child!
½x8
A
Tap Down L
4
1:43 Rep /
4x8
A2
Push
Cha-Cha-Cha R then L. Small ROM Side
8
4x
1:57 PC / If he don’t love
you
4x8
C
3x Repeater Knee Lift R then L. RA
Next move on last 8cts
16
2x
2:10 Check my nails
4x8
C1
3x Repeater Twist R then L. RA
Next move on last 8cts
16
2x
4x8
C2
3x Repeater Twist R then L. Stylized Arms
16
2x
2:40 Instr /
2x8
B
Basic Step R. RA
Next move on last 8cts
4
4x
2:47 V2 / Woo, girl
4x8
B1
Basic Step & Bounce Combo R
Next move on last 8cts
8
4x
3:01 PC / If he don’t love
you
4x8
B2
Cross Basic & Bounce Combo R
Next move on last 8cts
8
4x
3:15 C / I do my hair toss
8x8
B3
Cross Basic & Bounce Combo R with
Flourish Arms
8
8x
3:44 Br / Woo, child
½x8
A
Tap Down R
4
3:46 Rep /
4x8
A2
Push
Cha-Cha-Cha L then R. Small ROM Side
8
4x
4:00 PC / If he don’t love
you
4x8
C
3x Repeater Knee Lift L then R. RA
Next move on last 8cts
16
2x
4:13 Check my nails
4x8
C1
3x Repeater Twist R then L. RA
Next move on last 8cts
16
2x
BODYSTEP 120
© Les Mills International Ltd 2020
07. PARTY STEP
MUSIC
EXERCISE
4:28 Check my nails
4x8
C2
4:42 Br /
½x8
A
4:44 Rep / And do your
hair toss
4x8
A²
BODYSTEP 120
CTS REPS
3x Repeater Twist R then L. Stylized Arms
Tap Down R
Push
16
2x
4
Cha-Cha-Cha L then R. Small ROM Side
8
4x
© Les Mills International Ltd 2020
07. GOOD AS HELL 5:08mins
TECHNIQUE AND COACHING
BASIC STEP & BOUNCE COMBO
TAP DOWN
PHONETIC CUE ‘1 basic step, bounce, basic step,
bounce’
PHONETIC CUE ‘Tap down, change sides, tap
down, change sides’
Basic Step L. RA
1-4
Bounce L&R x2. RA
5-8
• Set up the alternating leg pattern
• Use a visual cue to show the direction of the
Bounce
CHA-CHA-CHA
PHONETIC CUE ‘Cha-cha-cha, change sides;
cha-cha-cha, change sides’
Cha-cha-cha L. Natural Arms
1-2
Step R,L to the back of the step.
Natural Arms
3-4
Repeat to the other side
5-8
• Encourage your class to relax into the rhythm
of the music and Cha-cha-cha
2
5
6
CROSS BASIC & BOUNCE COMBO
OPTION Tap down
PHONETIC CUE ‘Jump cross step down, bounce;
jump cross step down, bounce’
CHA-CHA-CHA WITH SMALL ROM SIDE PUSH
Leap L onto the step. Natural Arms
1
PHONETIC CUE ‘Can you add some sassy
shoulders?’
Cross R leg in front of L leg. Natural Arms
2
Cha-cha-cha L. Side Push
1-2
Step R, L to the back of the step.
Step L, R to the floor. Natural Arms
3-4
Bounce L&R x2. RA
5-8
• Maintain the natural L, R, L, R walking rhythm
Natural Arms
3-4
Repeat to the other side
5-8
• ‘JUMP’ onto the step, landing with a soft
knee
• Knees soft throughout the sequence
• Hands to the outside of the body, hands
extended, inside of wrists by your hips
OPTION Basic Step & Bounce Combo
OPTION No arms
1
&
2
3
4
BASIC STEP
PHONETIC CUE ‘Walk up, walk down; walk up,
walk down’
• Use a visual cue to HOLD OTS
• Natural walking rhythm
2
BODYSTEP 120
© Les Mills International Ltd 2020
07. GOOD AS HELL 5:08mins
TECHNIQUE AND COACHING
3X REPEATER TWIST
PHONETIC CUE ‘Lift your knee, release your heel,
lift your knee, change sides; lift your knee, release
your heel, lift your knee, change sides’
CROSS BASIC & BOUNCE COMBO WITH
FLOURISH ARMS
Step L to the step, then lift R knee. RA
CUE ‘Show me your nails’
1-2
Leap L onto the step. Flourish Arms R
1
Step R to the R side (Floor). RA
3
Cross R leg in front of L leg. Natural Arms
2
Release L heel and pivot L knee inward. RA
4
Step L, R to the floor. Natural Arms
3-4
Step L to the step, then lift R knee. RA
5-6
Bounce L&R x2. RA
5-8
Step R, L to the back of the step. RA
7-8
Repeat to the other side
• Hit the ‘Flourish’ pose on count 1
• Floppy wrists
• Release your heel, and pivot on the ball of
your foot in the Twist. Move the twist from your
hip joint (not the knee and ankle joint)
• Look to the direction of your hands
• Create the vibe for your class. Laugh at
yourself, and have fun
• Be super light on your feet, especially the heel.
OPTION No Twist
OPTION No arms
1
2
5
3
6
7
9-16
1
4
5
8
2
3
6
4
7
8
3X REPEATER KNEE LIFT
PHONETIC CUE ‘3, 2, 1, change legs; 3, 2, 1,
change legs’
3x Repeater Knee Lift L. RA
1-6
Step B to the floor R, L. RA
7-8
Repeat to the other side
1
BODYSTEP 120
9-16
2
© Les Mills International Ltd 2020
07. GOOD AS HELL 5:08mins
TECHNIQUE AND COACHING
3X REPEATER TWIST WITH STYLIZED ARMS
PHONETIC CUE ‘Check your nails, hair toss;
check your nails, hair toss’
Step L to the step. RA
1
Lift R knee. Check L fingernails 2
Step R to the R side (Floor). RA
3
Release L heel and pivot L knee inward.
Hair toss R
4
Step L to the step, then lift R knee. RA
5-6
Step R, L to the back of the step. RA
7-8
Repeat to the other side
9-16
• Listen to the lyrics of the song "Check my
nails, hair toss"
• Release the Flava, and enjoy!
OPTION No Stylized Arms
1
5
BODYSTEP 120
2
3
6
7
4
8
© Les Mills International Ltd 2020
1x
08. ATHLETIC CIRCUIT
Teach Athletic
TRACK FOCUS
Coach your class to stay light on their feet in the
Speed Taps and offer light options in the Power
OTT.
Come into this track
Strong and authoritative.
Remind your class that they did the same
T-Straddle in the Warm-up, then preview and
phonetically cue the Walking Plank sequence.
In the Speed section, first set up with small ROM
to learn the sequence, then add a heel flick for
intensity, and finally arm lines for some fun and
Flava.
MUSIC
0:00 Intro / You only talk in
EXERCISE
½x8
CTS
Standing on top of the step, prepare to move
4
REPS
0:02 Instr / Talk in hashtag _ 4x8
A
Tap Down L then R. Blade RA
Next move on last 8cts
4
8x
0:15 C / Talk in hashtag _
4x8
A1
Speed Tap & Freeze Combo L then R. Blade RA
Next move on last 4cts
8
4x
0:29 L-o-l-o-l-o-l-o-l
4x8
A2
Speed Tap & Freeze Squat L then R. Blade RA
8
4x
0:42 Br / _ Can we make
some other
2x8
B
Freeze, and prepare for Power OTT
Next move on last 8cts
16
0:49 Instr /
4x8
C
Power OTT L then R
8
1:03 Br / Hey, amigo
½x8
Freeze
4
1:05 Instr /
2x8
Set up for T-Straddle & Squat Combo
16
1:12 Instr /
6x8
D
T-Straddle & Squat Combo L
Next move on last 16cts
16
3x
1:34 C /
8x8
D1
Walking Plank & Plank Jump Combo F then B
16
4x
2:04 Br / _ Your body talks
½x8
Jump feet in and stand up
4
2:06 V1 / Your lips are a
conversation
4x8
E
Jog L, R on the floor behind the step. RA
Next move on last 8cts
2
16x
2:17 PC / I need to know
4x8
F
Slow Run Combo L
Next move on last 8cts
8
4x
2:26 C / You can be cool
8x8
F1
Slow Heel Flick Run Combo L. RA
Next move on last 8cts
8
8x
2:46 Rep /
8x8
F2
Slow Heel Flick Run Combo L. High and Low
Diagonal Push
8
8x
3:06 _ Your body talks
½x8
Leap onto the step
4
3:08 Br / Hey, amigo
½x8
Stand on top of the step
4
3:10 Instr /
2x8
Set up for T-Straddle & Squat Combo R
16
3:17 Instr /
4x8
D
T-Straddle & Squat Combo R
Next move on last 16cts
16
2x
3:32 C /
8x8
D1
16
4x
BODYSTEP 120
Walking Plank & Plank Jump Combo F
then B R
4x
© Les Mills International Ltd 2020
08. ATHLETIC CIRCUIT
MUSIC
EXERCISE
CTS
4:02 Br / _ Your body talks
½x8
4:04 V2 / Your lips are a
conversation
4x8
E
Jog R,L on the floor behind the step. RA
Next move on last 8cts
2
16x
4:13 PC / I need to know
4x8
F
Slow Run Combo R
Next move on last 8cts
8
4x
4:23 C / You can be cool
8x8
F1
Slow Heel Flick Run Combo R. RA
Next move on last 8cts
8
8x
4:43 Rep /
8x8
F2
Slow Heel Flick Run Combo R. High and
Low Diagonal Push
8
8x
5:02 _ Your body talks
½x8
Leap onto the step
4
5:04 Instr / You only talk in
hashtag
4x8
A
5:18 C / L-o-l-o-l-o-l-o-l
4x8
A1
5:32 L-o-l-o-l-o-l-o-l
4x8
A2
5:45 Br / _ Can we make
some other
2x8
B
5:51 Outro / (Instr)
4x8
C
BODYSTEP 120
Jump feet in and stand up
REPS
4
4
8x
Speed Tap & Freeze Combo R then L
Blade RA
Next move on last 4cts
8
4x
Speed Tap & Freeze Squat R then L
Blade RA
8
4x
Tap Down R then L. RA
Next move on last 8cts
Freeze, and prepare for Power OTT
Next move on last 8cts
Power OTT R then L
16
8
4x
© Les Mills International Ltd 2020
08. HASHTAG / AMIGO / BODY TALKS 6:14mins
TECHNIQUE AND COACHING
POWER OTT
TAP DOWN
Power OTT L. Reach O/H
1-2
Squat R. Fists to hips
3-4
PHONETIC CUE ‘Tap left, right, left, right’
• Body weight on the step
PHONETIC CUE ‘Across, sit; across, sit’
• Work the propulsion upward AND the depth in
the Squat
• Lightly tap toes to the floor
OPTION Low OTT
1
1-2
Start
SPEED TAP & FREEZE COMBO
5-6
3-4
7-8
PHONETIC CUE ‘Tap tap freeze; tap tap, freeze’
T-STRADDLE & DOUBLE SQUAT COMBO
Speed Tap L then R. RA
1-2
Freeze Tap L. Freeze RA
3-4
PHONETIC CUE ‘Walk up, straddle down, squat,
squat; walk up, walk back, squat, squat’
Repeat to the other side
5-8
• Body weight on the step
• Lightly tap toes to the floor
Step up L, R. RA
1-2
Straddle down L, R. RA
3-4
2x Squat. Hands to the top of thighs
5-8
Straddle up L, R. RA
OPTION Tap Down
9-10
Step back L, R. RA
11-12
2x Squat. Hands to the top of thighs
13-16
• Remind your class that this is the same move
from the Warm-up
1
2
3-4
5
6
7-8
SPEED TAP & FREEZE SQUAT COMBO
PHONETIC CUE ‘Tap tap squat; tap tap, squat’
Speed Tap L then R. RA
1-2
Squat L. Freeze RA
3-4
Repeat to the other side
5-8
3
2
1
5-8
4
• Body weight on the step and lightly tap toes
to the floor in the Taps, then place your weight
evenly into both legs in the Squat
• Body tall in the Taps, then sit low in the Squat
OPTION Speed Tap & Freeze Combo
9
1
2
3-4
5
6
11
12
7-8
13
BODYSTEP 120
10
14
15
16
© Les Mills International Ltd 2020
08. HASHTAG / AMIGO / BODY TALKS 6:14mins
TECHNIQUE AND COACHING
WALKING PLANK & PLANK JUMP COMBO
SLOW RUN COMBO
PHONETIC CUE ‘Up left, right, down 4, 3, 2, 1;
left, right, 4, 3, 2, 1’
PHONETIC CUE ‘Walk 3, 2, 1, jump forward, jump
back; walk 3, 2, 1, jump back, jump forward’
Slow Run L onto the step. RA
1-2
Slow Run R onto the step. RA
3-4
Plank Walk L, R, L F
Jog L, R, L, R on the floor. RA
5-8
1-4
Jump feet F to Squat. Hands on the
• Small ROM to set up the pattern
step
5-6
Jump feet B to Plank position
7-8
Plank Walk R, L, R B
9-12
Jump feet B to Plank position
13-14
Jump feet F to Squat. Hands on the
step
15-16
• Strong ab brace, body long, hips and
shoulders in line in the Plank position
1-2
• Bend knees and brace abs when you jump
forward
OPTION T-Straddle & Double Squat Combo
Start
1
3-4
2
5-6
3-4
5
6
7
8
SLOW HEEL FLICK RUN COMBO
PHONETIC CUE ‘Heel to butt, heel to butt, run;
Heel to butt, heel to butt, run’
Slow Heel Flick Run L onto the step. RA
1-2
Slow Heel Flick Run R onto the step. RA
3-4
Jog L, R, L, R on the floor. RA
5-8
• Heels towards butt to increase intensity, and to
work the back of the legs and glutes more
OPTION Small ROM
7-8
9
13-14
10
11-12
15-16
1-2
JOG L, R ON THE FLOOR BEHIND THE STEP
PHONETIC CUE ‘Jog left right; left right’
• Emphasize the lead leg (left)
OPTION Small ROM
3-4
5
6
7
8
SLOW HEEL FLICK RUN COMBO WITH HIGH
& LOW DIAGONAL PUSH
PHONETIC CUE ‘Hands up, down, run; up, down,
run’
Slow Heel Flick Run L onto the step. Flexed press
O/H on L diagonal 1-2
Slow Heel Flick Run R onto the step. Flexed press
down on L diagonal
3-4
Jog L, R, L, R on the floor. RA
5-8
• Push through the palms of your hands
OPTIONS Small ROM / No arms
1-2
BODYSTEP 120
3-4
5
6
7
8
© Les Mills International Ltd 2020
1x
09. PEAK 3
Teach Athletic
Come into this track
Strong with contained energy, ready to be
released. Show excitement for the final cardio
blast.
TRACK FOCUS
Be aware that this track works from two start
points
1. From the floor in the Knee Lift & Bounce
sections
2. From the top of the step in the Down Tap &
Squat sections
The move that seamlessly transitions you to
the floor are the Low OTT’s and the move that
seamlessly transitions you to the top of the step
are the 4x Squat Pulses.
MUSIC
EXERCISE
CTS REPS
0:00 Intro / Boy did you
ever
1x8
Prepare to move
8
0:04 Rep / _ (No no no)
5x8 A
Knee Lift & Bounce Around Combo R then L
Next move on last 8cts
16
2½x
0:21 C / _ Did you tell
him?
4x8 A1 Nutcracker & Bounce Around Combo L then R
Next move on last 4cts
16
2x
0:35 Rep / Boy did you
ever
4x8 B
Propulsive OTT L then R. Double Reach O/H
8
4x
0:49 V1 / (No)
4x8 C
4x Squat Pulse & Tap Down Combo L then R
32
1:09 PC / But you’re knock 7x8 C1 4x Squat Pulse & Propulsive Tap Down Combo L
then R
knock knocking
1:26 C / _ Did you tell
him?
2x8 D
1:33 _ Were you dancing?
2x8 D1 Propulsive Tap Down R then L. Reach O/H and Pull
Down
1:40 Br / (Yeah, yeah)
1x6 B
1:43 Rep / _ Did you tell
him?
4x8 B
1:57 Ref / _ Did you tell
him?
2x8 E
2:03 _ Were you dancing?
2:14 Rep / Boy did you
ever
1
Propulsive Tap Down R then L. Single Punch O/H
OTT R then L. HOH
32
1¾x
4
4x
4
4x
6
8
4x
4
4x
3x8 E1 Knee Lift R. RA (on R diagonal)
4
6x
4x8 A
16
2x
16
2x
Propulsive OTT R then L. Double Reach O/H
Knee Lift R. RA (facing F)
Next move on last 4cts
Knee Lift & Bounce Around Combo R then L
Next move on last 8cts
2:27 Ref / But you’re knock 4x8 A1
knock knocking
L
Nutcracker & Bounce Around Combo R then
2:42 (No)
4x Squat Pulse & Tap Down Combo R then L
4x8 C
32
3:02 PC / But you’re knock 7x8 C1
4x Squat Pulse & Propulsive Tap Down
knock knocking
Combo R then L
32
1¾x
3:20 C / _ Did you tell
him?
2x8 D
4
4x
3:27 _ Were you dancing?
2x8 D1
4
4x
3:33 Br / (Yeah, yeah)
1x6 B1
OTT L then R. HOH
6
3:36 Rep / _ Did you tell
him?
4x8 B
Propulsive OTT L then R. Double Reach O/H
8
BODYSTEP 120
O/H
Propulsive Tap Down L then R. Single Punch
Propulsive Tap Down L then R. Reach O/H
and Pull Down
4x
© Les Mills International Ltd 2020
09. PEAK 3
MUSIC
EXERCISE
3:50 Ref / _ Did you tell
him?
2x8 E
3:56
3x8 E1
4:07 Rep / Boy did you
ever
4x8 A
4:21 C / But you’re knock
knock knocking
CTS REPS
4
4x
4
6x
Knee Lift & Bounce Around Combo L then R
Next move on last 8cts
16
2x
4x8 A1
Nutcracker & Bounce Around Combo L then R
16
2x
4:35 Br / (Yeah, yeah)
1x8
4x Squat Pulse L
8
4:38 C / _ Did you tell
him?
2x8 D
Propulsive Down Tap L then R. Single Punch O/H
4
4x
4:45 _ Were you dancing?
2x8 D1
4
4x
4:52 C / From top to
bottom
4x8 B
8
4x
BODYSTEP 120
Knee Lift L. RA (facing F)
Next move on last 4cts
Knee Lift L. RA (On R diagonal)
Propulsive Down Tap L then R. Reach O/H
and Pull Down
Propulsive OTT L then R. Double Reach O/H
© Les Mills International Ltd 2020
09. SEXY NO NO NO 5:17mins
TECHNIQUE AND COACHING
PRE-TRACK
Get your class to stand to the R side of their step,
and wait there for you. You go to the L side of the
step and preview 1 rep of the Knee Lift & Bounce
Around Combo, and your class joins you on the
2nd rep.
KNEE LIFT & BOUNCE AROUND COMBO
PHONETIC CUE ‘Lift your knee, bounce around;
lift your knee, bounce around’
NUTCRACKER & BOUNCE AROUND COMBO
PHONETIC CUE ‘Reach and pull, bounce around;
reach and pull, bounce around’
Nutcracker Knee Lift R. RA
1-4
Bounce Around to the R side of the step. Low
Guard 5-8
Repeat to the other side
9-16
• Knee Lift on the diagonal, close to the front of
the step
• Leap onto the step, landing with a soft knee,
then drive the knee to hip level
1-4
• Knees pressed out over toes on landing
Bounce Around to the R side of the step. Low
Guard 5-8
OPTION Knee Lift & March Around Combo
Knee Lift R. RA Repeat to the other side
• Bend knees and sit low in the Bounce Around
9-16
• Knee Lift on the diagonal, close to the front of
the step
• Bend knees and sit low in the Bounce Around
OPTION Knee Lift & March Around Combo
1
1
2
3
4
2
5
4
3
6
7
5
8
PROPULSIVE OTT
PHONETIC CUE ‘Step up, down; up, down’
OPTION Low OTT
6
7
8
• Use a visual cue to show the direction to move
1
BODYSTEP 120
2
3
4
© Les Mills International Ltd 2020
09. SEXY NO NO NO 5:17mins
TECHNIQUE AND COACHING
4X SQUAT PULSE & PROPULSIVE TAP DOWN
COMBO
4X SQUAT PULSE & TAP DOWN COMBO
CUE ‘Squat a little deeper, add a jump’
PHONETIC CUE ‘Squat 4, 3, 2 on top, tap 4, 3, 2,
other side; squat 4, 3, 2 on top, tap 4, 3, 2 other
side’
Step L foot to the step and Squat Pulse L x4.
Hands to top of thighs
Step L foot to the step and Squat Pulse L x4.
Hands to top of thighs
Propulsive Tap down L then R x2. RA
1-7
Step R foot onto the step
8
Tap down L then R x2. RA
9-16
Step L foot to the floor and Squat Pulse R x4.
Hands to top of thighs
Step L foot onto the step
24
Tap Down R then L 2x. RA
Step R foot onto the step
8
25-32
9-16
Step L foot to the floor and Squat Pulse R x4.
Hands to top of thighs
17-23
Step L foot onto the step
24
Propulsive Tap down R then L x2. RA
17-23
1-7
25-32
• Squat a little deeper, add a light push off the
step in the Taps
OPTION No propulsion
• Use visual cues to HOLD the Squats to the
side, then to HOLD the Taps on top of the step
1-7
1-7
8
9
10
13
14
15
9
10
11
11
12
12
8
16
13
14
15
16
PROPULSIVE TAP DOWN WITH SINGLE
PUNCH O/H
CUE ‘Single tap, punch high’
• Feel the music and drive with more energy
OPTIONS Low Tap Down / No arms
PROPULSIVE TAP DOWN WITH REACH O/H
AND PULL DOWN
CUE ‘Reach both arms’
• Long reach O/H and a strong pull down to hips
OPTIONS Low Tap Down / No arms
BODYSTEP 120
© Les Mills International Ltd 2020
09. SEXY NO NO NO 5:17mins
TECHNIQUE AND COACHING
OTT
PHONETIC CUE ‘Step down, up, down, GO!’
• Use a visual cue to show the direction to move
• This block of Low OTTs gets us to transition
seamlessly from the top of the step, to the side
of the step
Start
1
4
2
3
5
6
KNEE LIFT (FACING F)
PHONETIC CUE ‘Lift your knee, step tap; lift your
knee, step tap’
• Use a visual cue to HOLD to the side of the
step
• Take it easy, and use this as recovery and reset
KNEE LIFT (ON DIAGONAL)
CUE ‘Turn your body on the diagonal’
• Use a visual cue to show that you’re turning
your body inward
• Count down the last 3 reps, before you bounce
around
1
BODYSTEP 120
2
© Les Mills International Ltd 2020
1x or 2x Weight Plate
2.5kg
1x
10. CONDITIONING 2
Teach Athletic
TRACK FOCUS
Coach the leg change from the Triple Squat Pulse
to the Triple Pulse Lunge.
Come into this track
Out of breath and in need of cardio recovery.
Offer and show options for the Weighted Rotating
Plank.
Coach class to aim to keep their biceps by their
ears in the Weighted Crunch Combo.
MUSIC
EXERCISE
CTS REPS
0:00 Intr / _ Na, na-na
5x8
Collect one weight plate
Set up on top of the step, close to the back
Next move on last 16cts
0:19 V1 / _ I woke this morning
8x8
A
0:50 C / Got a real good feeling
8x8
A1 Triple Squat Pulse & Triple Pulse Lunge L
with O/H Press & Rotation Combo L
1:22 Br / Got a real good feeling 2x8
1:30 Ref / Right now, right now
8x8
2:01 Br / _ Na, na-na
2x8
C
Triple Squat Pulse & Triple Pulse Lunge
Combo L
Next move on last
40
16
4x
16
4x
Transition to One-Arm Plank position,
weight in L hand
Next move on last 8cts
16
Weighted One-Arm Plank L
8
Transition to stand on top of the step
16
8x
2:09 V2 / _ This place is jumping 8x8
A
Triple Squat Pulse & Triple Pulse
Lunge Combo R
Next move on last 16cts
16
4x
2:41 C / Got a real good feeling
A1
Triple Squat Pulse & Triple Pulse
Lunge L with O/H Press & Rotation Combo R
16
4x
Transition to One-Arm Plank position,
weight in R hand
Next move on last 8cts
16
8x8
3:12 Br / Got a real good feeling 2x8
3:20 Right now, right now
8x8
3:52 (Low beat)
3x8
4:03 Rep / Got a real good
feeling
8x8
4:35 C / Got a real good feeling
4x8
4:51 Ref / Got a real good
feeling
2x8
4:59 Rep / Got a real good
feeling
8x8
D
Weighted Crunch Combo
8
8x
5:30 C / Got a real good feeling
4x8
E
Weighted Alt Oblique Crunch L then R
4
8x
BODYSTEP 120
C
8
Weighted One-Arm Plank R
8x
Transition to side of the step, holding weight
plate, prepare for core work
Next move on last 8cts
24
D
Weighted Crunch Combo
8
8x
E
Weighted Alt Oblique Crunch L then R
4
8x
Recovery
16
© Les Mills International Ltd 2020
10. REAL GOOD FEELING 5:52mins
TECHNIQUE AND COACHING
TRIPLE SQUAT PULSE & TRIPLE PULSE LUNGE
L WITH O/H PRESS & ROTATION COMBO
PRE-TRACK
PHONETIC CUE ‘Press 3, 2, 1, change legs; push,
rotate, center change legs’
Collect one weight plate
Step L to the floor and Squat Pulse. Press
Set up on top of the step, close to the back
Preview the first move
OPTION No weight plate
weight O/H
1-2
Squat Pulse. Pull weight to the top of chest
3-4
Squat Pulse. Press weight O/H
5-6
Step L foot onto the step. Hold Pull weight
to top of chest
7-8
Step R foot B and Pulse Lunge.
Press weight F
TRIPLE SQUAT PULSE & TRIPLE PULSE LUNGE
COMBO
PHONETIC CUE ‘Squat 3, 2, 1 change legs; lunge
3, 2, 1 change legs’
Step L to the floor and Squat Pulse x3.
Hold weight to top of chest
1-6
Step L foot onto the step. Hold weight to
top of chest
7-8
9-10
Pulse Lunge. Small Rotation L
11-12
Pulse Lunge. Rotate back to center
13-14
Step R foot onto the step. Hold weight to
top of chest
15-16
• Revisit the Squat and Lunge technique used in
previous tracks
• Keep the weight slightly in front of the
body in the O/H Press
• In the twist, brace abs and move from the
ribcage
OPTIONS No weight plate / Small ROM
Step R foot B and Pulse Lunge x3.
Hold Weight to top of chest
9-14
Step R foot on to the step. Hold Weight to top of
chest
15-6
• Set up the movement pattern
• Revisit the Squat and Lunge technique used in
previous tracks
OPTION No weight plate / Small ROM
Start
1-6
7-8
9-14
15-16
1-2
Start
9-10
3-4
11-12
5-6
13-14
7-8
15-16
TRANSITION TO ONE-ARM PLANK POSITION,
WEIGHT IN L HAND
• Weight in left hand
• Move down to Plank position, Abs braced
• Right hand on the step
• Shoulders, hips sqaure to the floor
• Feet slightly wider than hip-width apart
OPTION No weight plate
BODYSTEP 120
© Les Mills International Ltd 2020
10. REAL GOOD FEELING 5:52mins
TECHNIQUE AND COACHING
WEIGHTED ONE-ARM PLANK
Rotating Plank L. Slow Side Raise L arm
(weight) up to vertical
1-4
Slowly return to start position
5-8
• Aim to create a strong ab and body brace as
you rotate as one unit
• Pivot on the balls of your feel, both heels move
sideways towards the floor
OPTION No weight and R knee on the floor
WEIGHTED CRUNCH COMBO
PHONETIC CUE ‘Lift, extend, bend, lower; lift,
extend, bend, lower’
Lift feet up, knees at 90° with Weighted Crunch.
Extend arms, biceps by ears
1-2
Extend legs F to 45°. Hold Weighted
Crunch up
3-4
Bend knees to 90°. Weighted Crunch up
5-6
Lower feet to the step. Weighted Crunch
down, biceps by ears
7-8
• Draw your lower back towards the floor,
and try to keep it there throughout the
sequence
• Move ribs towards hips in the Crunch up
• Keep biceps by ears
Start
1-4
5-8
OPTIONS No weight plate / Small ROM
OPTION No weight
Start
Start
1-4
1-2
3-4
5-8
5-6
OPTION R knee on the floor
7-8
WEIGHTED ALT OBLIQUE CRUNCH
PHONETIC CUE ‘Twist, twist; twist, twist’
• Hold weight in to chest
Start
1-4
5-8
TRANSITION TO SIDE OF THE STEP, HOLDING
WEIGHT PLATE, PREPARE FOR CORE WORK
• Feet on the step
• Extend arms straight back, biceps by ears
Oblique Crunch L. Lift R knee
1-2
Repeat to the other side
3-4
• Peel your shoulder blade off the floor
• Belly button in towards spine
• Opposite shoulder to knee in the crunch
OPTIONS No weight plate / Small ROM
1-2
BODYSTEP 120
3-4
© Les Mills International Ltd 2020
1x
11. COOLDOWN/STRETCH
TRACK FOCUS
Teach Athletic
Come into this track
Calmed down and proud of your class for their
efforts in the workout.
Be sure to coach your class to keep the same leg
cross position as you Rainbow your legs to the
other side (Don’t change legs here).
MUSIC
EXERCISE
0:00
Intro /
2x8
0:08
V1 / _ I know that look
2x8
0:17
_ There you go causin’
0:27
CTS
Feet on top of the step
16
A
Hamstring Stretch with pointed toes L
16
2x8
A1
Hamstring Stretch L with flex and point
16
_ I don’t wanna kill
2x8
A2
Hamstring Stretch L with flexed foot
16
0:36
Live your life
2x8
B
Hip Stretch L
16
0:44
PC / Whatever it is
you want
3x8
3x8
C
C1
Lower legs to L
Rainbow across to R
24
24
1:11
V2 / _ We do this day
after day
2x8
A
Hamstring Stretch with pointed toes R
16
1:20
_ But lately I feel like
2x8
A1
Hamstring Stretch R with flex and point
16
1:29
_ I don’t wanna kill
2x8
A2
Hamstring Stretch R with flexed foot
16
1:37
Live your life
2x8
B
Hip Stretch R
16
1:47
PC / Whatever it is
you want
3x8
3x8
C
C1
Lower legs to R
Rainbow across to L
24
24
2:14
Rep / _ I won’t make
you stay
3x8
D
2:28
_ I know I’ve made
1x8
2:32
Br / Watch you walk
away
1x8
2:37
PC / Whatever it is
you want
2:45
And all that I want
Roll onto your R hip
Quad Stretch L
24
Sit on top of the step
8
E
Adductor Stretch
8
2x8
E1
Hold Adductor Stretch and Fold F
16
2x8
D
Roll onto L hip
Quad Stretch R
16
2:55
Outro / So come home 3x8
F
Transition to Down Dog
Active Calf Stretch L then R
24
3:08
1x8
Bend knees, walk hands to feet. Stand up
8
BODYSTEP 120
© Les Mills International Ltd 2020
11. COME HOME 3:14mins
TECHNIQUE AND COACHING
Feet on top of the step
HAMSTRING STRETCH WITH POINTED TOES
RAINBOW ACROSS TO R
CUE ‘Keep the leg crossed, now rainbow the legs
over to the opposite side’
• Place your hand on your knee and gently push
the knee down
Aim to keep the tail bone down
FEET OFF THE FRONT OF THE STEP
HAMSTRING STRETCH WITH FLEX AND
POINT
CUE ‘Flex, then point; flex, point’
• Aim to keep the tail bone down
CUE ‘Slide your feet off the front of the step’
• Lie on your side
QUAD STRETCH
CUE ‘Hold your top ankle, and pull your heel
towards your butt’
• Hips forward to get the body long
• Press your top knee towards your bottom knee
1-2
3-4
HAMSTRING STRETCH WITH FLEXED FOOT
CUE ‘If you want a little more intensity, flex the
foot’
• Aim to keep the tail bone down
SIT ON TOP OF THE STEP
CUE ‘Sit on top of the step’
HIP STRETCH
CUE ‘Cross ankle over knee, push the knee
forward’
• Gently take the stretch to where it feels good
ADDUCTOR STRETCH
CUE ‘Soles of your feet together, push your knees
down with your elbows, and pull your upper body
down towards your feet’
• Push the knees down with your elbows to
stretch the groin area
• Pull your upper body downward to stretch
around your lower back
LOWER TO L
CUE ‘Top leg drags the bottom leg to the side’
• Feel the stretch around the lower back area,
and the hip
BODYSTEP 120
© Les Mills International Ltd 2020
11. COME HOME 3:14mins
TECHNIQUE AND COACHING
TRANSITION TO DOWN DOG
CUE ‘Move onto your hands and feet, hips up’
ACTIVE CALF STRETCH
CUE ‘Walk your heels to the floor’
• Gently stretch the calves and around your
Achilles tendon
1-2
BODYSTEP 120
3-4
© Les Mills International Ltd 2020
WE ARE THE LES MILLS TRIBE
We are a global family of leaders, passionately
devoted to creating a healthy planet.
We fearlessly inspire others to discover their true
potential by falling in love with exercise.
Exercise is our global movement. Millions of us
bind together every day to unite through sweat.
Our movement shakes the world.
Music is our soul. It drives us, focuses us, gives us
passion.
We remove the boundaries of judgment and
empower all people to enjoy the unique benefits
of movement. While honoring our heritage, we
set course for the future. Looking to inspire,
innovate, and create as much as humanly
possible.
We are ludicrous enough to believe that we can
change the world.
We are the Les Mills Tribe.
OUR DECLARATION OF INTENT
The Les Mills global family is made up of 17,500
fitness clubs, 130,000 instructors and millions of
participants from 100 countries around the globe.
Separated by geography, religion, race, color and
creed, we are united in our love of movement,
music and the pursuit of healthy living, both for
ourselves and our planet.
At Les Mills we believe in the dignity of each
individual within our community and strive to
respect the rights and freedoms of all.
In our choice of role models, music and
movements we understand that different people
and societies have different standards for dress,
popular culture and dance.
We also know that what is considered appropriate
in some contexts can be seen as inappropriate in
others.
BODYSTEP 120
As a company that leads group fitness
experiences for millions of people every day, we
walk a fine line between delivering cutting-edge,
innovative products and ensuring that accepted
norms are upheld and respected.
Choosing, licensing and matching choreography
to the right music is a huge challenge! We screen
the music we use and try to avoid language and
references that may cause offense. If we can,
sometimes there will be an alternative track (at
the bottom of the track list) for you to use instead.
We embrace open communication with our global
family so differences of opinion can be expressed,
and compromises reached.
Above all, we are passionate about delivering
life-changing fitness experiences, every time,
everywhere.
© Les Mills International Ltd 2020