grit plyo row cn app print发布注册后购买卡路里全网价格最

LESMILLSLESMILLSGRITPLYO©LesMillsLESMILLSGRIT22

路发布!后卡路里，全网价格最 ：chunwan2017如失效，请加 LESMILLSLESMILLSGRITPLYO©LesMills备备踏板垂直面向前方，每侧2课程设置是一个每侧带有2个叠加底座和杠铃片。为新学员提供降低踏板高度的选项。这款GRITPlyo课程与 0:00LalBenchSquatwithDoublePulse0:24LalBenchSquatwithKneeLift+Rotation(L+R)0:44LalBenchSquatwithKneeLift+HeelLift(L+R)1:03PushupwithHandsOnBench RunOn/OffBench RunOn/OffBench,TravelingUpand LalAgilityStep–Slow(L+R) LalAgilityStep–Fast(L+R) BETDAPGOOMBOWN ·深蹲，向后跳到平板支撑，双手按在踏 接着会做很多的。向 ·臀部向 动，向下到左右替着踏上踏 部 坐下，

在踏板上/踏板下双替抬起、放下两//步 转 迈 迈向向前前 板平向 向向 向大方节奏：1,2,3,1,2, LESMILLSGRITPLYO

©LesMills Setupanddemofirstexercise:180°SnowboardJumpOnBench(L+R) 180°SnowboardJumpOnBench(L+R)1 1 90ºBoxJump tePress Setupanddemoset2moves:PowerKneeSpeedStep PowerKneeSpeedStep SwitchClimber lAgilityStep–Fast 4 4LESMILLSGRITPLYO

©LesMills 02.SELECTA02.SELECTA/YAYO/TAKEME/RIDEWITHLESMILLSLESMILLSGRITPLYO©LesMills蛙蛙

膝盖跳起成90°下下手肩手肩部部

伸伸肌肌 点HIIT半身转到上半身并再次向后。这是开始HIIT训练——驱动心率的完美。

大大相反方相反方 复动肌选 ：跳跃，无杠铃片肌：00上·· 转转膝盖用力将踏板推开，2摆动跳起

直直 ：轻敲脚 重点：将身体锁定在踏板上，进行加层重：层重踏开始时2在踏板上面快速踏上2节奏：1,2,3,1,2,手手 2个动作，每个30秒后交换，2 Setupanddemobothexercises:LalSquatJumponBenchwithteatCollarbones(L+R),LalSpeedTap(L+R) SIDEALalSquatJumponBenchwithteatCollarbones(L+R) Demobothexercises:PlyoSumoBenchJump,BenchJump SIDEBBenchJumpOn/Off/Up SIDEABenchJumpOn/Off/Up REPEATSET1:SideAstartswith REPEATSET2:SideAstartswith4 4LESMILLSGRITPLYO

©LesMillsInternational03.TRAPKING/SOW

开朝开朝 上这种训练风格很棒。用不同风格的动作来团队HIIT

快读跳上/下踏板然后做1 杠铃片与锁骨横跨步跳到踏板 ···向下 项项LESMILLSGRITPLYO

©LesMills LESMILLSLESMILLSGRITPLYO©LesMills04.这是三合一动作组合，Tabata就是跟着节拍和蜂鸣测试！2个动作，20秒启动/10秒暂停，8轮。是 Setupanddemomove1:PowerLungeonBench PowerLungeOnBench Recovery/demomove2:MountainClimber MountainClimber 2% PowerLungeOnBench MountainClimber 3% PowerLungeOnBench MountainClimber 3% PowerLungeOnBench MountainClimber FULL这个小节有很多东西。使用介绍演示动作并解释节拍。让成员在第1个设置中的跟着节拍做动节拍在此小节中创建沟通。避免在锻炼模块中谈HIIT 面面与 与 放冲不用踏板做弓步从平板支撑开手在手在且且睛睛 222分钟，50次重复。目标是尽可能接近50次 Setupanddemoexercise:SquatBurpeewithJumpOn/Off SquatBurpeewithJumpOn/Off BOWANDARROW使用介绍快速概览技术。1）使用深蹲，2）使用，3）小跳跃。高达50HIIT双脚跳上/跳下踏板，重复动 ··肌肌 有力 项项：LESMILLSGRITPLYO

©LesMills LESMILLSLESMILLSGRITPLYO©LesMills2个动作，每个50秒钟，2 Lyingonback,CrossCrawlCombo:2Singles,3 teCombo:Single,Double tePulsewithLeg tePiketoExtensionwithCombo:StaggerDown,x2:SmoothUp, 06.GUESSWHO’SBACK 后的小节。保持氛围乐观积极。叉腿部呈45度，指尖对着肘部打开肘部打开 铃铃冲 将肋部向髋 将肋部向髋 ·向天花·向天花 举 天平天平 和双臂伸出45度开向天花板伸展和双 ， ， 获得不止一个LESMILLSGRIT项 的内容进行混搭（例如LESMILLSGRITStrength26,LESMILLSGRITPlyo26,和LESMILLSCardio26），度训练和Plyo并列编号。这说明没有CARDIO9,10对比对比 重重Mixand22核核运动训训练进入停滞状态。尽情地去享受混合锻炼的乐

思 思 关于LESMILLSGRIT与房里的每个人进行互在房内巡视，为每个学员提供指2LESMILLSGRIT是训练的部分，这肯定是毋庸置疑的。因此，如最棒的一样，选择教授LESMILLSGRIT3需要使用的不同的器械，请在锻炼开始前就说明这一点，这非常重要。你最多可以暂停30秒来准

容 切就很 了在练习动作的同时，练习讲GRIT如2分钟：Beep测该建议不适用于热身或训练小复训练的项目名称，帮助其了解课程结构——增BetDapGoomBown2015OnAndWrittenby:

CourtesyoftheUniversalMusicGroup.Writtenby:Griffin,FranklinJesse&The2018Fool’sGoldWrittenby:2017610677RecordsDK.Writtenby:Gideon,Porter,WallsTakeMeZESKULLZ&2017ArmadaMusicB.V.underexclusivelicensefromShowlandRecords.Writtenby:Ilya,Komov,RideWithYou2017InsomniacRecords/TrapWrittenby:

CharlesWright&TheWrittenby:TrapKing2017680013RecordsDK.Writtenby:UnknownSow2016Writtenby:TrapKing2017680013RecordsDK.Writtenby:UnknownSow2016Writtenby:FullRob2017MostWrittenby:BowAndArrow(2:48)2017NCSWrittenby:LESMILLSLESMILLSGRITPLYO©LesMills左-右LyleHaywoodBenKaylaAtkins-另一轮LESMILLSGRIT 性的课程。这轮GRITPlyo有一个令构背后是一个充满心率迸发的锻炼，每个人！这个版本的灵感来自于LESMILLS即将推出 附：希望你喜欢。让我们动起来

CreativeTeam–CoreyBaird,ErinMaw&LesMillsJnrChiefCreativeOfficer–DrJackieMillsTechnicalConsultant–BryceHastingsResearchandTechnicalAdvisor–DrJingerProgramCoach–BenProductionCoordinator–Alex新西兰）是LESMILLSGRIT，BODYATTACK和BODYPUMP的培训师，常驻d （新西兰）是LESMILLSGRIT和LESMILLSSPRINT BODYPUMP。她常 兰yw （）是LESMILLSGRIT，BODYATTACK，CXWORX和LESMILLSTONE展示 我们是全球物的大家庭，充满热情，致我们毫不畏惧，激励大家，热爱，发掘自万计的者，通过挥洒汗水，联系在一起。我们音乐是我们的。它驱使我们坚持，集中我们精神，带给我们。 百万计的运动者。我们来自不同地域、不同、不同种族、不爱，以及对健活的追求，为了自己，也为了整

带给我们的独特好处。尊重传统，又为未来为数以百万者带来。我们在提供尖端能改变人生的体验。LESMILLSLESMILLSGRITPLYO©LesMillsLESMILLSGRITTRI2MINUTEINFO,MUSIC&CREDITS

Heyinstructors,we’dloveyourfeedbackonournewnotes!Clickheretofilloutaquicksurvey/jfe/form/LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoenableyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyou allyincludinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.LESMILLSLESMILLSGRITPLYO©LesMillsBenchverticalfacingfront,2riserseachsideandamediumCLASSClasssetupisabenchwith2riserseachsideandate.Givenewparticipantstheoptiontodecreaseheightofthebench.ThisGRITPlyoclasshasthesameathleticfeelasRelease25.ThefocusisonchallengingJumps,strength,speedandagility.Lettheclassknowwhattheyareinforthenrollintothe 0:00LalBenchSquatwithDoublePulse0:24LalBenchSquatwithKneeLift+Rotation(L+R)0:44LalBenchSquatwithKneeLift+HeelLift(L+R)1:03PushupwithHandsOnBench RunOn/OffBench RunOn/OffBench,TravelingUpand Lunge+RotationOnBench(L+R) lAgilityStep–Slow(L+R) lAgilityStep–Fast(L+R) BETDAPGOOMBOWNTheWarmupsongisallaboutmobilitytogettheteammovingandmusclesprimedandpreppedforanepic30minutes.Themovesaredesignedtoincreaseloadasthebodywarmsup.Enjoyconnectingwiththeclassbuildingenergyandenthusiasm.CoachthetechniquefortheBurpeereallywellforTrack5astherearemoreBurpeestofollowintheworkout. LSQUATONBENCHWITHPULSE/Onefootonbench,theotheronFeetoutsideHipsmovebackanddownintoChestAlternateL+RfeetstepoverRotatethroughcenterofOPTION:Outsidekneeliftsupwithrotationoverliftedleg LBENCHSQUATWITHKNEELIFT+HEELLIFTOnefootonbench,theotheronFeetoutsideHipssitbackanddownintoAsoutsidekneeliftsuptochest,liftheeloffootonbenchBracetheabstocontrolKnee

PUSHUPWITHHANDSONInPushup,chestinlinewithAbsOPTION:ONSQUATBURPEE,RUNON/OFFSquat,jumpbackinto onbench,jumpforwardintoWideSquat,Feetrunup,up,down,downon/offbenchFeetoutsidehip-Buttdownandback,justaboveknee-UseSquattoChestAbsbracedasfeetjumpRUNON/OFFRunup,up,down,downon/offChestBothfeetonLongstepFrontkneeHipsChestFrontthighparalleltoBackkneedowntowardsRotatefromthecenterofchestoverfrontStartbothfeetonLeftfootdropstofloorasrightleg2quickstepsontopofbenchtochangeRightfootdropstofloorasleftlegChestArmsLESMILLSGRITPLYO

©LesMills LESMILLSLESMILLSGRITPLYO©LesMillsTRICLASSContrastTriSets:45secondsformove1,20secondsformove2,45secondsformove3.Move1isdesignedforload,move2worksupperbody,move3isanexplosivevariationofmove1toincrease Setupanddemofirstexercise:180°SnowboardJumpOnBench(L+R) 180°SnowboardJumpOnBench(L+R)1 1 90ºBoxJumpwith Setupanddemoset2moves:PowerKneeSpeedStep PowerKneeSpeedStep SwitchClimber lAgilityStep–Fast 4 402.SELECTA02.SELECTA/YAYO/TAKEME/RIDEWITHLESMILLSLESMILLSGRITPLYO©LesMillsCOACHINGThissetintroducesacoupleofnewmovementpatternsforGRIT.The90-DegreeBoxJumpwithtePressneedstobebrokendownwellandtheoptionofnotegivenatthestart.TheAgilitymovesinset2landbestwhenrhythmandtechniquecuesaregivenalongwithcleardemonstrations.Itwilltakeacoupleofrepsformemberstolearnthenewmovementpatterns.Theworkingblocksare45secondslong.Thereisplentyoftimetoshowafewrepsandprovidequalityfloorcoachingforanyoneneedingextratechniqueassistance.Focusonthemovesmentionedabove.Thebetterparticipantsmove,thehardertheywillhittheworkingsets.Oncemembershavethemovementpatternsfocusesandheartrateinthefinaltwosets.HIITTheseblocksarejustunder2minuteslongandflipthefocusfromthelowerbodytotheupperbodyandbackagain.ThisistheperfectformulatobeginHIITtraining–drivinguptheheart180°SNOWBOARDJUMPONFacingfront,onefootonbench,theotherfootonfloorFeetoutsideKneesout,chestBigkneebendtojumpupandaroundtowards180°turntolandfacingback,withoppositefootonbenchAbsBentkneelandingOPTION:JUMPONFLOORLayer2CoachingFocus:Usingthewholebody,eruptoffthebenchintotheairforathletic

FROGHandsonKneesjumpin/out nkintoKneesjumpinto90-degreeButtAbsKneesstayclosetotheChestinlinewithButtAbsOPTION:PUSHUPONLayer2CoachingFocus:Braceabstohittherepsharderandfaster90°BOXJUMPWITHTEStartside-ontobench,feetoutsidetesitshighonBothfeettakeofffora90-degreeJumpandlandinwidelowSquatonbench tepunchesoverhead,elbowsslightlyforwardofchestRepeat,facingoppositeFeetstayUseSquattoabsorbAbsbracedtojumpandpunch OPTION:JUMP,NOTELayer2CoachingFocus:Usethemomentum tePresstohelplaunchontothe02.SELECTA02.SELECTA/YAYO/TAKEME/RIDEWITHPOWERKNEESPEEDKneedrivesoffbenchwith2quickstepstochangeleadinglegStartwithbothfeeteithersideofbenchonLeftfootstepsontobenchandrightkneedrivesuptochestRollofftheleftfoottojumpuphighoffRightfootlandsonfloorfollowedbyleftRepeatwithrightfootonbenchandleftRhythm:Up,down,down,up,down,ChestAbsbracedtoArmsswinginOPTION:NOLayer2CoachingFocus:Explodeoffthebench.Lockinyourcoretopoweroutofthelegs

Startwith2feetonLeftfootdropstofloor,rightleg2quickstepsontopofbenchtochangeRightfootdropstofloor,leftlegRhythm:1,2,3,1,2,ChestArmsOPTION:SLOWITstayinglowandglidingacrossthebenchSWITCHStartatendof pressintoStartin nkposition,backlongandAlternateL+RlegdrivesuptowardstheoutsideofhandsBraceabstojumpHipsandshoulderssquaretotheHipsdownOPTION:TAPFOOTLayer2CoachingFocus:LockyourbodytoyourbenchandhittheaccelerationLESMILLSGRITPLYO

©LesMills CLASS2moves,30secondseachthenswitch,2 Setupanddemobothexercises:LalSquatJumponBenchwith Collarbones(L+R),La lSpeedTap(L+R) SIDEALa lSquatJumponBenchwith teatCollarbones(L+R) lSpeedTap(L+R) lSpeedTap(L+R) SIDEBLa lSquatJumponBenchwith teatCollarbones(L+R) Demobothexercises:PlyoSumoBenchJump,BenchJumpOn/Off/Up SIDEAPlyoSumoBenchJumpPower SIDEBBenchJumpOn/Off/Up SIDEABenchJumpOn/Off/Up REPEATSET1:SideAstartswith REPEATSET2:SideAstartswith4 4LESMILLSGRITPLYO

©LesMills 03.TRAPKING/SOWCOACHINGClearsetupforthistrackiskey.Dividetheteamintotwogroups.Halfoftheroomwillhaveateforset1.Makesureeveryoneknowstheirstartingmoveandwhentoswitch.Thistrackisfunandyful,anicecontrastwithTrack2.Oncetheclassunderstandsandcandothemoves,havesomefuncreatingsometeamThistrainingstyleisawesome.Challengingtheteamwithdifferentstylesofmovementwillincreaseathleticperformance.Generateexcitementanddriveinthebuildupbeforethecountdown.RemindtheteamofthebenefitsofthistrainingformulatokeepeveryonepushingHIITAlternatingspeedandpowerhelpstokeepourmusclesguessing.Thetrainingvarietyalsohelpstomaintainthelevelofintensity.StraddlebenchbothfeetonAlternatingfasttapwithballoffoottouchingthetopofbenchShiftbodyweightsidetoKeepkneesChestAbsfeetonthebenchtolifttheheartrate LSQUATJUMPONBENCHWITHTEATCOLLARBONESOnefootonbench,theotherontestayshighoncollarbones,elbowsFeetoutsideHipssitbackanddownintoButtdownandback,justaboveknee-ChestAlternateL+RfeetwithastepovertheOPTION:NOLayer2CoachingFocus:LocktetocollarbonestoloadupthecoreandmaintainLESMILLSGRITPLYO

PLYOSUMOBENCHStraddlebench,bothfeetonBendknees,kickbench,jumpUseSquattoabsorbFeetwide,kneesChestup,absbracedOPTION:JUMPONFLOORLayer2CoachingFocus:Jumpashighasyoucaneverytimetotakethelegsto BENCHJUMP,Straddlebench,bothfeetonKneesoutandQuickjumpon/offbenchthen1SquatChestArmsswingKeepkneesbentanduseSquattoabsorbOPTION:NOLayer2CoachingFocus:Staylowandclosetothebenchtopushtherepsout!©LesMills LESMILLSLESMILLSGRITPLYO©LesMills04.CLASSIt’s3in1,withaTabataChallengethat’sonthebeatandaBeepTest!2moves,20secondson/10secondsoff,8rounds.Thechallengeistostayonthebeatasthebeatintervalsgetshorter. Setupanddemomove1:PowerLungeonBench(L+R) PowerLungeOnBench(L+R) Recovery/demomove2:MountainClimber(L+R) MountainClimber(L+R) 2% PowerLungeOnBench MountainClimber 3% PowerLungeOnBench MountainClimber 3% PowerLungeOnBench MountainClimber 04. COACHINGThere’salottothistrack.UsetheintrotodemothemovesandexintheTabataChallenge.Getmembersmovingonthebeatinset1.ThenfocusspeedinsetThebeatcreatesconnectioninthistrack.Avoidtalkingintheworkingblocks.Userecoverysetsforcoaching.It’sOKtoletmembersfindtheirownrhythmiftheylosethebeat.Thedriverinthistrackisincreasingspeed;thechallengeismaintainingqualitytechniqueunderfatigue.FocusontipsintheSquatsandClimberstogeneratepowerunderspeed HIITFatiguenormallyresultsinareductionintherateofproductioninmuscle(speed).Byfocusingonincreasingspeedineachblockwecounctthis,whichdrivesintensity.POWERLUNGEONStartwithonefootonbench,theotheronJumphighintoaLongBackkneetowardsChestupinFrontthighparalleltoSoftkneestoabsorbArmsswingOPTION:NOBENCHTOLayer2CoachingFocus:UsethearmsformomentumandpowerMOUNTAIN nkHandsonbenchunderBacklongandAbsHipsinlinewithAlternatingL+RkneesdriveintowardsButtstaysEyeslookatthefloorjustinfrontofLayer2CoachingFocus:Drivepa intothebenchtoactivatethecore05.2MINUTECLASS2Minute50RepChallenge.Thegoalistogetasclose ng50Burpeesas Setupanddemoexercise:SquatBurpeewithJumpOn/OffBench SquatBurpeewithJumpOn/OffBench 05.BOWANDARROWCOACHINGUsetheintrotooutlinefastBurpeeCountingrepsupto50providesthefocusforthisbestandencouragethemtobeatitnexttime.pushinglimits.Role-modelingisapowerfulmotivator;joininandphysicallysmashoutthe50repswiththeclass.HIIT2minutesofumintensityatthisphaseoftheclasswillshiftfitness.Ourabilitytomovefastforasustainedperiodoftimeisdeterminedbyouranaerobicthreshold.Thehigherthethresholdthefasteryoucangoforalongerperiod.ThistypeoftrainingisperfectforelevatingthisSQUATBURPEEWITHJUMPON/OFFSquat,jumpbackinto tobench,jumpforwardintoWideSquat,feeteithersideofbenchJumpbothfeeton/offbenchandFeetoutsidehip-widthinButtdownandback,justaboveknee-UseSquattoChestAbsbracedasfeetjumpHandsunderSoftkneelandingonbenchOPTION:NOJUMPLayer2CoachingFocus:UseSquatwithalittlejumpandbraceabs06.CORECLASS2moves,50secondseach,2 Lyingonback,CrossCrawlCombo:2Singles,3 teCombo:Single,Double tePulsewithLeg tePiketoExtensionwithCombo:StaggerDown,x2:SmoothUp, 06.GUESSWHO’SBACKCOACHINGAllowtheclasstohavethat10-secondOutromomentattheendoftheBurpeeChallengeforTheteamhasjustcompletedaMASSIVEBurpeeChallenge,soeaseintotheworkout.Keepthetoneupbeatandpositive.Dialuptheenergyinthelast2setsofwork,emphasizethebenefits.AstrongcoremeansthoseBurpeeswillgeteasier!CROSSLegsat45degrees,fingertipstoRotatefromthecenteroftheElbowswideandraisedoffgroundOPTION:KNEESBENT,ELBOWSONFLOORTEFeetstartonteatshoulderChinslightlytuckedCrunchribstotepressestowardsRhythm:Single,DoubleOPTION:NOTETEPIKETOEXTENSIONWITHStartwitharmsandlegsoutat45ExtendarmsandlegsuptowardsLifttailCrunchribstoOpenuptoextension,pressinglowerbacktowardsthefloorRhythm:Stagger2countstoopentoExtension,smooth3countsbacktoOPTIONS:NOTEORBENDMIXAND UMYoucanmixandmatchcertaintrackswithinthisreleaseifyourclubislicensedwithmorethanoneisstructureddifferentlysoyoucanonlyevermixwithinarelease(egLESMILLSGRITStrength26,LESMILLSGRITPlyo26,andLESMILLSGRITCardio26),andonlytheallocatedtracksstatedinthenotes.AreminderthatfromRelease12wealignedthenumberingforCardiowithStrengthandPlyo.Thismeansthereisn’taCardio9,10or11.ProgramSpeedCircuitMixandSpeedDurationMixandSpeedTimeMixand2MINUTEAnaerobicCircuitMixand7COREAthleticCoreMixandWhatevertrackyoubegintheworkoutwithdictatesthetypeofclassitis.Forexample,ifyouteachTracks1,4,5and7fromStrengthandTracks2,3and6fromCardio,thiswouldbeaStrengthworkout.Thisgivesyouandyourmembersahugeamountofvariety,whichiskeytoavoidingtrainingteaus.HavefunmessingthingsIfthemixyouarenginvolvessettingupthatyoumakethisclearatthebeginningoftheworkout.Youcanstopthemusicforamaxof30secondstosetup,butnolongerasintensitylevelswillfall.

Whenitcomestimetoteachyouhave2CoachyourTheseareyourfoundations.RememberTopsuggestionsforaLESMILLSGRITframeof–thisgivesyouconfidencePraiseforeffortis–‘highfives’and‘patsontheback’areBeAUTHENTICandEngagewith intheDoitwiththeCirculateandcoacheachaboutthat!So,likethegreatestcoaches,thepeoplewhochoosetoteachLESMILLSGRIThavegottobeveryhardcoretoo.Ifyouwanttotrulyinspirepeopletopushtheirboundariesphysically,youwanttobepushingyourownboundaries.Getoutofyourcomfortzonewhenyou’reteaching;bethebestinspirationalathleticandphysicalrolemodelyoucanbe.Whatdoesthismeanintermsofpreparation?Itmeansalotofwork.Ifyoupractisewithheavyweights,bigjumpsandahugeheart,youWILLethekindofcoachyourteamneedstoenablethemtoachievetheir algoals.WhatdoyouNEEDtoTechniqueandsafetyCuesforquicksetupsandtoorganizeequipmentandpositionsWhattoexpectinthenextHighlymotivationalandencouragingCuesforrecovery,iewhenit’scomingBasically,youaresettingpeopleupwithenoughtogetthemsafelyandquicklyintoamovewithoutalongtransition,andthenyouaremotivatingthem.IT’SVERYSIMPLEWHENYOUPUTITLIKEWorkhardatcreatingasupersuccinctscript;shortsharpcuesPractisesayingyourscriptwhileyoupractiseBeclear,preciseandhighlyMovearoundtheroomandusegreatrolemodelsinclassfordemonstrationssoyoucancoachothersGRITCOACHWRITEITRemember,youcanwritetheexercisesuponthewalls/mirrorssoparticipantscanseethem.Thisisatthediscretionofyourclub(sodefinitcheckontheirbeforeyougowritingonanywallsormirrors)butwhenitworksforyourclubandtime-slot,youcandisytheworkoutonaflipchart,onthemirror(makesureyouusenon-permanentink!),orevenonthefloorinchalk!Youdon’tneedtowriteupeverysingletrack.Wesuggest:DetailthemovesformorecomplexChallenges–simplywritethenameoftheeg2-MinuteChallenge:BeepThisdoesn’tapplytotheWarmuporCoreThiswillbenefitbothyouANDyourparticipants.Itwillhelpyououtbecauseweallknowitcanbetoughtorememberlotsofdifferentexercisesacrosslotsofdifferentreleases.Itwillhelpyourparticipantsbecauseitwillactasareminderforexercisesthatarebeingrepeated,andhelpthemtounderstandthestructureoftheclass–empoweringthemintheirworkout.Andthat’sgoodnewsforeverybody!BetDapGoomBown(3:10)Writtenby:Sylvain

CourtesyoftheUniversalMusicGroup.Writtenby:Griffin,FranklinSelecta(2:20)Jesse&TheWolf2018Fool’sGoldWrittenby:2017610677RecordsDK.Writtenby:Gideon,Porter,WallsTakeMe(2:25)2017ArmadaMusicB.V.underexclusivelicensefromShowlandRecords.Writtenby:Ilya,Komov,RideWithYou(2:33)2017InsomniacRecords/TrapWrittenby:

ExpressYourself(1:06)CharlesWright&TheWattsWrittenby:2017680013RecordsDK.Writtenby:UnknownSow2016Writtenby:2017680013RecordsDK.Writtenby:UnknownSow2016Writtenby:RobGasser2017MostWrittenby:BowAndArrow(2:48)2017NCSWrittenby:L–R:LyleHaywood,BenMain,KaylaAtkins-GordineAnotherroundofLESMILLSGRITpackedfullofThisgoodiebagcontainsalotofdifferenttrainingstylestocreateafunandchallengingclass.ThisroundofGRITPlyohasanamazingupbeatfeel,butdon’tbefooled;behindthesuperfunkystructureisaworkoutpackedwithheart-ratepumperstochallengeeveryone’sfitness!Theinspirationforthisreleasewasbasedonthe5tracksandespeciallythefinalchallengetrackspeaktothisidea!Attheendoftheday,thenumb