Les Mills programs | Xplorefitness

BODYPUMP ®

Find a stronger you
Shape lean toned muscles

WHAT IS BODYPUMP®?
BODYPUMP® is strength training to music, a class that challenges you and makes you strong. You’ll work all your major muscles using a barbell with light to moderate weights. Together with the music, your instructor guides you through a safe workout and gives you the extra motivation you need to achieve faster results than you would ever get on your own.

Les Mills classes are pre-choreographed, which makes it easy for you as a participant to recognise the class structure regardless of whether you are a beginner or an experienced participant. Choreography and music are changed every three months.

BODYPUMP®- WHAT’S IN IT FOR ME?
• Shapes and tones your muscles.
• Burns calories.
• Improves bone health.
• Builds your core strength.

THE STRUCTURE OF A BODYPUMP® CLASS
You use a barbell, weight plates and a bench. After a few classes, you will know which weights are right for you. Generally, the larger the muscle group, the heavier the weight. For example, you can add more weight working your legs and than when working your arms. Don’t worry, your instructor will guide you.

WARM-UP
Warming up and preparing the body for higher intensity.
SQUATS
Main focus is working legs and glutes while increasing your heart rate.
CHEST
Various techniques to strengthen the chest muscles.
BACK
Working the back of the body through various moves such as Deadlift, Deadrow and Clean and press.
TRICEPS
Focus is on the back of the upper arm, with a variety of different techniques.
BICEPS
Focus is on working the front of the upper arm.
LUNGES
Through different combinations of lunges, you strengthen both legs and glutes.
SHOULDERS
A variety of different moves to stimulate all parts of the shoulders.
CORE
Various exercises to strengthen the core.
COOLDOWN
After a tough workout, it’s important to cooldown for the body to recover faster.

HOW OFTEN SHOULD I DO BODYPUMP®?
If you are new to BODYPUMP®, we recommend that you start with one class a week and build up to two to three times a week, with at least one day’s rest between classes.

WHO CAN PARTICIPATE?
BODYPUMP® is for everyone regardless of training background. Your instructor will show you different options as well as all the techniques to guide you through a safe and fun workout. Start with lighter weights and focus on correct technique.

WHAT DO I NEED TO BRING?
• Comfortable workout clothes.
• Supportive shoes.
• Water bottle and a towel.
• All equipment you need will be supplied in the class.

BODYBALANCE ®

Open your body and mind
Flexibility and strength

What is BODYBALANCE®?
BODYBALANCE® is a yoga-inspired workout with a mix of Tai Chi and Pilates, set to music. The workout helps you build your flexibility and core strength while reducing stress and focusing your mind to create a lasting sense of wellbeing. Whether you’re experienced with yoga, just starting out, or looking for something to complement your other workouts, BODYBALANCE® will improve your mind, your body and your life.

BODYBALANCE®- WHAT’S IN IT FOR ME?
• Improves flexibility.
• Builds core strength, improves balance and posture.
• Reduces stress and releases tension.
• Makes you feel calm and serene.

TAI CHI WARM-UP
The slow and sweeping movements of Tai Chi will help you to warm up and focus on breathing with flow.
SUN SALUTATIONS
The sun salutation includes exercises such as the Mountain pose, the Dog, the Crocodile and the Cobra.
STANDING STRENGTH
In standing strength, you strengthen the legs and improve hip mobility. This includes different variations of warrior poses that vary from release to release.
BALANCE
Different poses where focus is on balance, concentration and presence.
HIP OPENERS
Exercises that focus on opening up and creating mobility in the hips and glutes.
CORE – ABDOMINALS & BACK
Exercises and moves inspired by Pilates with the aim of strengthening the abdominal- and back muscles.
TWISTS
Simple rotational exercises from yoga to improve spine mobility.
FORWARD BENDS – HAMSTRINGS
Stretching exercises from yoga with the aim of stretching the muscles in the back and hamstrings.
RELAXATION / MEDITATION
The last 8–10 minutes are devoted to letting the body unwind physically and mentally through relaxation.

HOW OFTEN SHOULD I DO BODYBALANCE®?
We recommend that you train BODYBALANCE® two to three times a week, though even one class a week will give significant results and will be a favourable complement to other strength- and fitness classes.

WHO CAN PARTICIPATE?
For anyone new to yoga, BODYBALANCE® is a great introduction, there will always be various alternatives to the more challenging exercises, so that you can change the impact and intensity to suit your individual level. Once you learn the moves, you will notice that the body becomes stronger and smoother. Posture and balance will most likely improve already after a couple of classes.

WHAT DO I NEED TO BRING?
• Comfortable workout clothes and a long-sleeved shirt to wear during the final relaxation track.
• During the class, you practice barefoot on a yoga mat, but you may need a pair of shoes when going from the dressing room to the studio.
• Yoga mats will be supplied in the class, but of course you can bring your own mat if you prefer.

GRIT ®

Change your game
HIIT for athletic performance

WHAT IS LES MILLS GRIT®?
LES MILLS GRIT® is High-Intensity Interval Training (HIIT). It’s short rounds of high-intensity exercise followed by periods of recovery, where motivation comes from challenging your physical and mental boundaries. The class is based on intervals where the goal is to work at maximum effort level in each interval.

LES MILLS GRIT® comes in three styles – Strength, Cardio and Athletic. Each workout is set to the latest tracks which motivate you to challenge your physical limits.

LES MILLS GRIT® Strength
Barbells, plates and bodyweight exercises are used to make you strong, toned and unbelievably fit.

LES Mills GRIT® Cardio
Bodyweight exercises with a focus on speed and intensity to rapidly burn fat and improve your cardiovascular fitness.

LES MILLS GRIT® Athletic
Using a bench combined with bodyweight exercises and other multi-dimensional sports conditioning training to enhance your overall athletic performance: strength, balance, coordination, flexibility, speed and explosive power.

LES MILLS GRIT®- WHAT’S IN IT FOR ME?
• Improves cardio fitness, strength, speed and endurance.
• Boosts your metabolism.
• Extremely time-efficient.
• Scientifically designed to shift your fitness to the next level.

THE STRUCTURE OF A LES MILLS GRIT® CLASS
LES MILLS GRIT® is led by an inspiring instructor who coaches in front of the group as well as among the participants, aiming to increase motivation, efficiency and safety. The structure of the class varies from release to release.

The first track is a short warm-up for the whole body, increasing the heart rate and making the body ready for high-intensity interval training (HIIT). The last track is slower, focusing on core strength. In between, the rounds of HIIT vary in time and exercise for maximum results.

HOW OFTEN SHOULD I DO LES MILLS GRIT®?
If you are new to LES MILLS GRIT®, we recommend that you start with one class a week, then build up to two times a week for noticeable results. Just remember there can be too much of a good thing. HIIT is hard core and your body needs time to recover. LES MILLS GRIT® workouts are best served on top of some base fitness and other moderate intensity exercise.

WHO CAN PARTICIPATE?
LES MILLS GRIT® is a tough workout where your individual physical limit is challenged by adjusting tempo and intensity. Tell your instructor if you are new to LES MILLS GRIT®, to get the help you need and to train safely throughout the class.

WHAT DO I NEED TO BRING?
• Comfortable workout clothes.
• Supportive shoes.
• Towel and water bottle.

BODYSTEP ®

Step up for change

Cardio fitness and functional strength

WHAT IS BODYSTEP®?

BODYSTEP® is an exhilarating, uplifting step workout that works the legs and glutes. Using a combination of bodyweight, weighted and functional bench training, you’ll challenge your muscles, develop coordination and improve your agility. The different options coached by your instructor during class makes this workout perfect for all fitness levels, and the motivational music will inspire you to push your personal limits.

BODYSTEP®- WHAT’S IN IT FOR ME?

Improves cardio fitness and builds stamina
Improves coordination
Improves functional strength
Shapes and tones legs and glutes
Burns calories

THE STRUCTURE OF A BODYSTEP® CLASS

BODYSTEP® is a simple, athletic and fun interval training class. A step bench and weight plates – together with uplifting music – are used max your heart rate.

WARM-UP

The class starts with an energetic warm-up where you prepare your body for the workout ahead through simple moves and combinations on the step bench.

STEP WARMUP

The warm-up continues with greater focus on how to train effectively on the step bench.

PEAK 1

Strong, athletic and energetic exercises take you towards the first peak of the class.

MIXED STRENGTH

After the first peak you get to drop the pulse to focus on lower body strength and agility.

PEAK 2

Peak no 2! Time to challenge your stamina and cardio fitness.

CONDITIONING 1

Intensity is lowered with focus on recovery as well as leg- and core strength.

PARTY STEP

Recovery is over and once again it’s time to step up the pulse!

ATHLETIC CIRCUIT

Cardio fitness, speed and agility are challenged during several, short intervals.

PEAK 3

Challenge yourself in the third and last peak!

CONDITIONING 2

In the last track before the stretch you get to unwind but also to build upper body strength.

COOLDOWN/STRETCH

Take the opportunity to cool down while stretching the targeted muscles.

HOW OFTEN SHOULD I DO BODYSTEP®?

If you are new to BODYSTEP®, we recommend that you start with one class a week, then build up to two to three times a week, with at least one day’s rest between classes.

WHO CAN PARTICIPATE?

BODYSTEP® is for everyone regardless of experience. The instructor coaches different options so that you leave the class feeling successful. Already after a few classes you will start to feel more comfortable with all the moves.

WHAT DO I NEED TO BRING?

Comfortable workout clothes.
Supportive shoes.
Water bottle and towel.
An exercise step and weight plate will be supplied in the class.

SH’BAM®

Let your inner star shine

Freedom to dance

What is SH’BAM®?

SH’BAM® is the perfect mash-up of simple yet seriously hot dance moves to the latest music, where focus is more on having fun than on the perfect performance. Everyone can dance SH’BAM® regardless of ability – time to let out your inner star!

SH’BAM®- WHAT’S IN IT FOR ME?

Improves cardio fitness.
Burns calories.
Improves body control and coordination.
Boosts your endorphins.
Boosts self-confidence and self-esteem.

THE STRUCTURE OF A SH’BAM® CLASS

A SH’BAM® class is 45 minutes and consists of 12 tracks. Each track has its own choreography, matching each specific music style.

WARM-UP

The class starts with a simple warm-up to get the body moving.

DURING CLASS

The class continues with a simple, yet energetic mix of party-friendly dance combos to awesome music. Find your personal style and adapt the steps to your level.

COOLDOWN

SH’BAM® is the perfect cardio training where time flies and before you know it, it’s time to cool down and stretch.

HOW OFTEN SHOULD I DO SH’BAM®?

We recommend two to three classes a week to get the most out of the workout.

WHO CAN PARTICIPATE?

Absolutely anyone of any age or fitness level can SH’BAM®. Your instructor will teach you the simple combinations during tracks and guide you throughout the class.

WHAT DO I NEED TO BRING?

Comfortable workout clothes.
Supportive shoes in which you can move, dance and spin.
Water bottle and towel.

BODYCOMBAT ®

Unleash your power
Cardio fitness and strength

WHAT IS BODYCOMBAT®?

BODYCOMBAT® is a mixed martial-arts inspired workout to motivating and empowering music. Strengthen your body through kicks and punches while improving cardio fitness and building phenomenal core strength. BODYCOMBAT® is a non-contact class where your instructor will coach- and motivate you through every round, challenging you to push yourself further.

BODYCOMBAT®- WHAT’S IN IT FOR ME?
• Shapes strong and lean arms, back, shoulders and legs.
• Builds core strength.
• Burns calories and fuels cardio fitness.
• Develops coordination, agility and speed.
• Helps you to master physical and mental power.

THE STRUCTURE OF A BODYCOMBAT® CLASS
The class is built like an interval training session and consists of ten tracks with different content and focus. There are two recurring types of tracks in BODYCOMBAT® – Combat and Power tracks. Combat tracks focus on combinations of punches and kicks where you practice precision as well as upper body- and leg coordination. Power tracks focus on simple and fast punching combos that increase your heart rate and improve your fitness and stamina.

WARM-UP
During the first track you are guided through the basic techniques such as Jab, Cross, Hook, Uppercut and Front kick. You will recognise some of these moves as they return later during the class.
COMBAT 1
Visualize your opponent and step into the first fight where you combine punches and kicks.
POWER TRAINING 1
Your first round of cardio intervals. Train your speed and endurance like a boxer.
COMBAT 2
Once again you challenge your imaginary opponent while focusing on strengthening the legs and upper body through combos of punches and kicks.
POWER TRAINING 2
You are back in the boxing ring throwing fast and heavy punches, combined with footwork and physically challenging training to boost your heart rate.
COMBAT 3
Preparation for the final battle with an opportunity to catch your breath and stay with the fight at a lower pace.
MUAY THAI
The toughest track of the class where you get to test your cardio fitness through elbows, knees and series of punches and kicks.
POWER TRAINING 3
Don’t hold back! Give everything you got in the final battle!
CONDITIONING
Train your strength and stability to throw even more powerful punches and kicks.
COOLDOWN
Finish the class with a well-deserved cooldown, where the targeted muscles are stretched.

HOW OFTEN SHOULD I DO BODYCOMBAT®?
If you are new to BODYCOMBAT®, we recommend that you start with one class a week and build up to two or three times a week, with at least one day’s rest between classes.

WHO CAN PARTICIPATE?
BODYCOMBAT® is for everyone regardless of background. The moves are modified and your instructor will offer options to match the impact and intensity to your fitness level. BODYCOMBAT® is not a self-defense course. It is a group fitness class inspired by techniques from different martial arts, performed without body contact.

WHAT DO I NEED TO BRING?
• Comfortable workout clothes.
• Supportive shoes.
• Water bottle and towel.

BODYATTACK®

High-energy, athletic workout focused on cardio fitness, muscle endurance and functional exercise. Sports-inspired moves such as running, lunging and jumping are combined with strength exercises, all set to the freshest and the most motivational music. BODYATTACK® is all about the shared energy of the group, as you take on a challenging and fun workout together.

BODYATTACK® – WHAT´S IN IT FOR ME?
• Increases cardio fitness and muscle endurance.
• Improves agility and coordination.
• Burns calories.
• Builds power and speed.
• Shapes and tones lean, athletic muscles.

THE STRUCTURE OF A BODYATTACK® CLASS
BODYATTACK® is an interval training session with two pulse peaks. Each track has a unique training focus that challenges your fitness, stamina and power.

WARM-UP
Preparing your body and getting ready by doing simple moves. You will recognise some of these moves as they return later during the class.
MIXED IMPACT
The pace and heart rate increase as well as and the range of the moves in order to strengthen the legs.
AEROBIC
Intensity and heart rate are increasing through faster moves and motivational music.
PLYOMETRIC
The first peak of the class where fast and highly intense moves, including jumping and plyometric exercises, build strong legs while challenging fitness and endurance.
ATHLETIC STRENGTH
Functional moves, using body weight, that strengthen legs and upper body – in favor of athletic moves.
RUNNING
Preparation for the second half of the class by running and various functional moves that increase the heart rate and prepare the body for upcoming pulse peaks.
AGILITY
Strength, reaction and speed are in focus along with a strong team spirit.
INTERVAL
Interval training where the heart rate increases and the moves are intensified through the energy of the music.
POWER
The last peak- and challenge of the class are carried out to motivating music and explosive moves.
CORE
Core strength- and stability exercises that provide power and control during fast and athletic moves.
COOLDOWN
The class ends with a cooldown where the heart rate drops and the targeted muscles are stretched.

HOW OFTEN SHOULD I DO BODYATTACK®?
If you are new to BODYATTACK®, we recommend that you start with one class a week and build up to two to three times a week, with at least one day’s rest between classes.

WHO CAN PARTICIPATE?
BODYATTACK® is for everyone regardless of training background. The moves are simple and you can change the impact and intensity by choosing the more or less challenging options demonstrated during tracks.

WHAT DO I NEED TO BRING?
• Comfortable workout clothes.
• Supportive shoes.
• Water bottle and towel.

THE TRIP ™

Ride the future
immersive cycle fitness

What is THE TRIP™?
THE TRIP™ is a fully immersive, unique fusion of workout, technology and challenge- a virtual 3D-world where music and environment are synced to perfection to give a whole new dimension to your fitness training. THE TRIP™ is an extraordinary cycling class, where you experience everything from cycling up magnificent mountain hills, to sprinting through futuristic urban environments to catch up with the pack. You are transferred to a world where you forget both time and space- THE TRIP™ takes your fitness training to a whole new level.

Before the class starts, the lights in the studio are dimmed. Then a colourful landscape is lit up on the screen in front of you and the instructor guides you through the ride of digitally-created worlds.

Les Mills classes are pre-choreographed, which makes it easy for you as a participant to recognise the structure of the class regardless of whether you are a beginner or an experienced participant. Choreography and music are changed every three months.

THE TRIP™- WHAT’S IN IT FOR ME?
• Shapes and tones leg muscles.
• Improves cardio fitness and stamina.
• Burns calories.
• Releases endorphins, contributing to increased well-being.

THE STRUCTURE OF A LES MILLS THE TRIP™ CLASS
All THE TRIP™ classes start with a warm-up that prepares you for a 40-minute workout experience. Each class consists of 7-9 tracks synced to imaginative environments that build up a unique world where you challenge speed, endurance and strength through a wide variety of intervals. Before you know it, the class has come to an end and you are rewarded with a soft cooldown.

HOW OFTEN SHOULD I DO THE TRIP™?
If you are new to THE TRIP™, we recommend that you start with one class a week and build up to a max of two to three times a week for awesome results.

WHO CAN PARTICIPATE?
THE TRIP™ is for everyone regardless of training background, as you yourself determine the resistance on your bike. If you are there for the first time, the instructor will help you with the settings on the bike and guide you through a safe workout.

WHAT DO I NEED TO BRING?
• Comfortable workout clothes.
• You can train THE TRIP™ in regular sport shoes, but we recommend a more stable sole or cycling shoes.
• Towel and water bottle.