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lesmills TONE 1 DVD & mp3 download

lesmills view time 2018-03-28 10:19
 
lesmills TONE 1 DVD & mp3 download
 
 
2018Q1 lesmills TONE 1 tracklist

01 Final Song (Diplo & Jauz Remix).mp3 
02 Treasured Soul.mp3 
03 Momentum.mp3 
04 Rich Boy.mp3 
05 Another Life (Yellow Claw Remix).mp3 
06 Tusk.mp3 
07 Walk On Water.mp3 
08 Say You Do.mp3 
09 Into Dust.mp3 
10 Wings (Nu_Logic Remix).mp3 
11 No Church In The Wild.mp3 
12 No Diggity.mp3 
13 Lose My Mind.mp3 
14 She Said.mp3 
 
2018Q1 lesmills TONE 1 videoscreenshot
lesmills TONE 1 DVD & mp3 downloadlesmills TONE 1 DVD & mp3 downloadlesmills TONE 1 DVD & mp3 downloadlesmills TONE 1 DVD & mp3 download

 
018Q1 lesmills TONE 1 Choreography Booklet.pdf


01. FINAL SONG 5:02 mins
LES MILLS TONE 1 Les Mills International Ltd 2018
TECHNIQUE & COACHING
SIDE SQUAT
LAYER 1
Feet under hips
Squat to the side
Hands on thighs
Step out and together, other side and together
Knees are pressing out and butt stays above knee
line
Chest is proud
Let's advance it, hands come down and up
Keep chest lifted
3-STEP RUN & JUMP SQUAT COMBO
3-STEP RUN
LAYER 1
One, two, hold, change
Step, step, hold, step, step, hold
Soft landing and hips are square
òOption: Step to the side
?Option: Leap to the side
JUMP SQUAT
LAYER 1
Add Jump Squat
Squat, jump back
Jump back, double bounce
Butt back aboves knees as you squat
Feet hip-width apart, toes turned out tracking
over middle toes
Hands stacked in front
Fists by hips
òOption: Squat to the side
SLOW WALKING BURPEE
LAYER 1
Squat, hands down, walk back, in, in, squat and rise
Brace abs and long back
Step feet back to Plank position
Feet together, legs straight
Hips shoulder height or slightly lower
Return same way
Step feet outside the hands to Squat
Lift chest, lift arms
òOption: Stay and single-time Squat, no Burpee
?Option: Lift the heels in the Squat Calf Raise
FIREFLY
LAYER 1
Hands under shoulders
Knee to elbow, change
Brace abs
òOption: Remain on knees
LAYER 2
Press firmly through the floor
Feel the conditioning
MOUNTAIN CLIMBER
LAYER 1
Shoulders over hands
Knee to chest
Brace abs
Right, left, right, left
Hips low and straight back
?Option: Fast Mountain Climber
òOption: Slow down, back foot taps floor
LAYER 2
This is going to warm us up
BACK-STEPPING LUNGE
LAYER 1
Alternate lunge
Right foot, left foot
Long step back, drop knee, rise, step in; other leg
Long step back and wide
Arms lower, lift
Front knee presses out in line and tracking
over middle toes, front thigh parallel to floor
DOUBLE PULSE/SINGLE SIDE LUNGE
LAYER 1
Side lunge, pulse, pulse
Knee bends and is pushed out in line with
middle toes
Static leg straightens
Straight back and braced abs
Add arms and single tap
Top arm reaches high, bottom arm reaches low
Chest is lifted
òOption: Hands remain on bent leg
LAYER 2
Body warming, spine mobilizing
SLOW SKATER
LAYER 1
Step wide to the side, dragging your feet on the
floor, bending the knee close to 45 degrees
Tip from the hips
Chest is lifted
Use the arms side to side for propulsion

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