YOUR FIRST
WELCOME TO LES MILLS ON DEMAND!
WORKOUT GUIDE
M ONDAY
1 CARDIO – 17 MIN
BODYATTACK #94 SHORT
Completed
Getting started is super easy. Scroll to ‘Short Workouts’ on the
app or website, and you’ll find your workouts for each day. newer to exercise, listen out for the options and modifications
2 CARDIO – 15 MIN
SH’BAM #25 SHORT
Completed
A lot of effort occasionally
is no match for a little effort
daily. It’s what we do day-in,
day-out that makes us who
we are.
3 CARDIO – 22 MIN
BODYCOMBAT #72 SHORT
Completed
If you missed a session or two, don’t worry, just keep going.
Persistence and consistency get us to our goals. workout if you do not own any
4 CARDIO – 30 MIN
BODYATTACK #100
EXPRESS
Completed
Scroll to ‘Programs’ and
select “BODYATTACK” on
the app or website, and
you’ll find this workout.
T UESDAY
REST DAY
FLEXIBILITY CORE – 17 MIN
BODYBALANCE/BODYFLOW
#78 SHORT
Completed
Mobility is the number one thing
you should focus on if you are
getting back into fitness - this
workout will help build up your
mobility so you keep your body
nimble and decrease your
chances of injury.
REST DAY
STRENGTH – 27 MIN
BODYBALANCE/BODYFLOW
#73 STRENGTH
Completed
Scroll to ‘Programs’ and select
“BODYBALANCE/BODYFLOW”
on the app or website, and you’ll
find this workout.
This workout guide will help you ease back into fitness and familiarize yourself with the platform. If you are
completely new to fitness, there are beginner workouts available for you to try – simple search for “Beginner”
on the app or website to access them all.
HOW TO USE THIS GUIDE
Follow the prescribed workouts and rest days and then check “Completed” afterwards so you know you have
achieved it. Remember, listen to your body, if you are feeling fatigued and need an extra rest day – take it!
W EDNESDAY THURSDAY FRIDAY SAT URDAY SUNDAY
STRENGTH – 12 MIN REST DAY CARDIO – 18 MIN STRENGTH – 14 MIN REST DAY
LES MILLS BARRE #02 BODYCOMBAT #66 SHORT CXWORX #23 SHORT
Completed Completed Completed
These workouts may be short, but they’re tough. If you’re Small actions, repeated daily, If you don’t own equipment, How did you feel after
lead to big change. Just focus don’t worry! You do NOT this week’s workouts?
and start with these moves. on showing up for your workout need equipment to make
each day, then rest will follow. this workout effective!
REST DAY CARDIO – 20 MIN REST DAY STRENGTH – 17 MIN REST DAY
BODYATTACK #91 SHORT LES MILLS BARRE #01
Completed Completed
Rest days are just as important Developing a new routine can be really tough at the start, but Yay! You completed week 2! How did you feel after
as your workout days. This gives when we repeat a behaviour every day, we build a habit that’s this week’s workouts?
your body the time it needs to sticky and stays.
repair your muscles and make
you stronger!
STRENGTH – 19 MIN REST DAY FLEXIBILITY CORE – 23 MIN CARDIO – 31 MIN REST DAY
CXWORX #16 SHORT BODYBALANCE/BODYFLOW SH’BAM #30 EXPRESS
#73 SHORT
Completed Completed Completed
Remember, you can still do this Listen to your body - if you Remember to add Congratulations! You just How did you feel after
need an extra rest day, BODYBALANCE/BODYFLOW built up to your first 30min this week’s workouts?
equipment! take it! into your weekly workouts to workout! Scroll to ‘Programs’
enjoy the benefits of improving and select “SH’BAM” on the
your mobility app or website, and you’ll
find this workout.
REST DAY CARDIO – 30 MIN REST DAY STRENGTH – 30 MIN REST DAY
BODYCOMBAT #73 LES MILLS BARRE #A
EXPRESS
Completed Completed
Have you checked out the LES Scroll to ‘Programs’ and You’re almost done! Only one This is the last one! How did you feel after
MILLS On Demand Facebook select “BODYCOMBAT” more workout left for tomorrow. Congratulations, you have this week’s workouts?
Group yet? There are over on the app or website, and completed this 4 week
20,000 people on their health you’ll find this workout. workout guide!
and fitness journey just like you!