SPRINT

LES MILLS SPRINT™ is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results.

It’s a short, intense style of training where the thrill and motivation comes from pushing your physical and mental limits. A high intensity, low impact workout, it's scientifically proven to return rapid results.

The 30 minutes you put into a LES MILLS SPRINT workout drives your body to burn calories for hours. You combine bursts of intensity, where you work as hard as possible, with periods of rest that prepare you for the next effort. The payoff? You smash your fitness goals, fast.

BENEFITS

  • Maximum performance, minimum time
  • Build lean muscle and train your body to burn fat
  • Burn calories for hours after your workout
  • Push your mental and physical limits
  • Short and intense – all done in 30 minutes

JUST GETTING STARTED?

You don’t need to be a cyclist but you do need some level of fitness for LES MILLS SPRINT. Dial it back in your first few sessions to get a feel for what it’s about. If you’re finding things tough it’s fine to slow down, reduce the load or sit up and rest. We recommend two HIIT workouts a week as part of a balanced training plan.


RPM

RPM™ is a group indoor cycling workout where you control the intensity. It’s fun, low impact and you can burn up to 675 calories a session*.

With great music pumping and the group spinning as one, your instructor takes you on a journey of hill climbs, sprints and flat riding. In an RPM workout you repeatedly spin the pedals to reach your cardio peak then ease back down, keeping pace with the pack to lift your personal performance and boost your cardio fitness.

RPM is a great way to build up your sense of personal achievement. You can draw on the group’s energy and find your rhythm in the music. You control your own resistance levels and speed so you can build up your fitness level over time. It’s a journey, not a race!

    BENEFITS

    • Race proven and body proven
    • Group riding lifts personal results
    • Improve your aerobic fitness
    • Burn calories and fat
    • Cardio peak training created by the world’s best

    JUST GETTING STARTED?

    Your instructor will show you how to set up your bike and all the basic cycling moves. You can start off with 4 or 5 tracks and work your way up to a full class. Read more about the effect that working out in a group can have on your fitness goals by visiting the Smart Start page


    Bodypump

    BODYPUMP™ is a barbell workout for anyone looking to get lean, toned and fit – fast.

    Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 540 calories*. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music – helping you achieve much more than on your own! You’ll leave the class feeling challenged and motivated, ready to come back for more. BODYPUMP is available as a either a 55, 45 or 30-minute workout.

    BENEFITS

    This full-body barbell workout will burn calories, shape and tone your entire body, increase core strength and improve bone health.

    THE SCIENCE OF BODYPUMP

    This program is based on THE REP EFFECT, a proven formula that exhausts muscles using light weights, while performing high repetitions – this is the secret to developing lean, athletic muscle.


    BODYCOMBAT

    Step into a BODYCOMBAT workout and you’ll punch and kick your way to fitness, burning up to 740 calories* along the way. This high-energy martial-arts inspired workout is totally non-contact and there are no complex moves to master. A LES MILLS™ instructor will challenge you to up the intensity and motivate you to make the most of every round. You’ll release stress, have a blast and feel like a champ.
    BODYCOMBAT is available as a either a 55, 45 or 30-minute workout.

    BENEFITS

     BODYCOMBAT works your legs, tones your arms, back and shoulders and provides phenomenal core training. You destroy calories, develop coordination, agility and speed, and feel empowered.

    JUST GETTING STARTED?

    You can adjust a BODYCOMBAT workout to suit. Our instructors always show options to work at your own level. Start with 1-2 classes a week and you’ll be working out like a champion in no time at all.


    BodyAttack

    BODYATTACK™ is a high-energy fitness class with moves that cater for total beginners to total addicts. We combine athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats. A LES MILLS™ instructor will pump out energizing tunes and lead you through the workout – challenging your limits in a good way, burning up to 730 calories* and leaving you with a sense of achievement. 

    BODYATTACK is available as a either a 55, 45 or 30-minute workout.

    BENEFITS

    BODYATTACK is a whole body workout that burns calories while toning and shaping. You’ll build stamina and our sports-inspired moves will improve your coordination and agility. Get quicker off the mark in everything you do.

    JUST GETTING STARTED?

    You can adjust a BODYATTACK workout to your current fitness level. Our instructors give you low-impact options to tailor each workout to your fitness level. Research shows that the secret to getting fit for life is a slow build up so we recommend starting with 1 - 2 classes a week and working your way up from there.


    BodyBalance

    Ideal for anyone and everyone, BODYBALANCE™* is the yoga-based class that will improve your mind, your body and your life.

    During BODYBALANCE an inspired soundtrack plays as you bend and stretch through a series of simple yoga moves and embrace elements of Tai Chi and Pilates. Breathing control is a part of all the exercises, and instructors will always provide options for those just getting started. You’ll strengthen your entire body and leave the class feeling calm and centered. Happy.

    BODYBALANCE is available as a either a 55, 45 or 30-minute workout.

    BENEFITS

    Improve your flexibility and increase core strength while you reduce stress levels. You'll focus your mind and create a lasting sense of wellbeing and calm

    WHY IT WORKS

    Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings your body into a state of harmony and balance.


    Piloxing

    You can tell if somebody is a dancer by his or her posture. Nearly a sure giveaway of a dancer is the beautiful upper body carriage. That posture is trained in. Dancers stand up straight, are centered, confident and they move gracefully, in full dynamic equilibrium. Their secret? They are used to tighten their abdominal muscles.

    Wat is Piloxing?

    Piloxing is an up-tempo workout in which you alternate at high speed between different kinds of Pilates, boxing and dance exercises.
    To make it even heavier, you can use also weighted gloves for your hands during the lessons. It is not just a cardio workout, but also a weight training.

    Do you want that too? Then join our workouts Piloxing.

    Piloxing was created by Viveca Jensen, Pilates instructor, dancer and personal trainer of several Hollywood stars. Piloxing is a mixture of Pilates for flexibility and muscle building, boxing for calorie burning and agility and, finally, there is also a little dance for fun. Piloxing is aimed at women, but men can also participate. The purpose of piloxing is that women start to feel "sleek, sexy and powerful". The workout improves your fitness, shape and at the same time you burn a lot of calories. Thus, it is certainly possible to obtain a beautiful body posture with the help of Piloxing.

    Watch the video below to get an idea of he different exercises you can do with Piloxing:
    https://www.youtube.com/watch?v=ILNpxyfgO7c&feature=youtu.be

    The exercises are varied and with a good instructor, like Vannana Shahab, you will not get bored:
    https://www.youtube.com/watch?v=ebCfcYQlY5U


    H.I.I.T.

    HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

    HIIT the Spot

    Not totally convinced? Here are a few other benefits from HIIT.

    1. Increases Your Metabolism
    Combing high intensity with interval training results in EPOC, which speeds your metabolic rate and translates into a metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve left the gym.

    2. Quick and Convenient
    Long gone are the days of not having enough time for exercise. HIIT workouts is can be done anywhere: at home, in a hotel room, in a park, at a gym, etc. And most are 30 minutes or less! Who can’t spare that?

    3. No Equipment Necessary
    HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there.


    FA Self-Defense

    FA Self-Defense is an effective, modern, and dynamic self-defense and fighting system. It is designed to be practical and intuitive for people of any age, shape, or size. The techniques expand on your natural instincts to develop skills quickly and effectively, while enabling you to address attacks under any scenario. You will learn how to defend yourself and your loved ones, while gaining increased awareness and instinctive reflexes.

    FA Self-Defense is a striking system. There are no competitions or showcases for self defense scenarios. We train in Self-Defense to help us avoid and survive the worst case scenarios. If someone is threatening your life, we train on how to avoid that scenario to begin with, and if it is already beyond the point of no return, we are trained to use the most effective strikes and techniques to prevail, while under extreme stress. There are no elaborate choreographies nor absolutes. There are no uniforms and no traditions. We do not train in Self-Defense to start fights or show off. We train to save our own lives and the lives of our loved ones. As quoted by the founder Imi Litchenfeld, we train in Self-Defense “so that one may walk in peace.”


    Gladiator

    THE GLADIATOR WORKOUTS® with their exciting concept and set of 'ready-to-use' fitness workout formats is an inspiring training system. It is expertly designed to deliver overload and incentives to achieve results on physical goals like fatburning, hormonal response, cardiovascular progression, afterburn, strenght and endurance. GET FIT FAST!