Q3’25 Release Highlights: Back to Nature

LES MILLS SPRINT™ 40

Presenters: Khiran Huston and Billy Aw

SPRINT 40 marks 10 years of SPRINT!

“Definitely an iconic release to mark the 10-year anniversary! It’s a milestone, and there’s no better way to celebrate than with a release that takes our training to a whole new level,” says Billy.

“Glen and I just want to thank our Instructors and members who’ve been on this journey with us,” adds Khiran. “Every round, we work hard to bring something fresh to the program, while honoring its core and essence.”

The music selection in SPRINT 40 brings a powerful new flavor – starting with dark, heavy beats and finishing with light, uplifting melodies. It gives this release a refreshed emotional HIIT experience like never before.

Billy sums it up perfectly: “SPRINT 40 is perfectly engineered in both sound and science. Every second of every interval and every beat of every track is so well chosen.”

BODYATTACK™ #129

Presenters: Lisa Osborne, Nick Yan, Nel Baxter, Hamza Benbkira and Sebastian Jaramillo

BODYATTACK 129 reminds us that while this program is known for explosive plyometrics and lateral intensity, it’s also fun for everyone – and suitable for all fitness levels.

Sebastian reflects: “You’ll notice in the Masterclass that one presenter is always showing the low-impact option 100% of the time. The movement variations we’ve created will take the workout to another level – you’re still training hard, but with a different objective. And from a coaching perspective, we’re focusing on delivering more cues in Layer 1 to better guide participants.”

Nick loves this inclusive new approach: “From now on, you don’t have to think that BODYATTACK is too intense. At the same time, it’s not just repetitive movement. It’s important that both Instructors and participants can find the intensity that suits them – there’s no pressure. It’s a fresh, open style of training that’s full of inclusiveness!”

“It’s high energy, electric, and loaded with team spirit!” says Hamza, whose favorite is Track 4 (Plyometric): “That track pushed me to my edge – physically and mentally. The programming was spot-on and really gave it a performance feel.”

Track 3 is a standout for Nel: “We come back to the classic, fun aerobic training style that BODYATTACKERS love. It’s playful and super fun – this is the track where Instructors and participants get to embrace their inner rockstar! There’s also a new move called the ‘side bounce back combo’ – it’s athletic and a total blast to teach.”

But the true banger for everyone is Track 9 – a powerful, athletic anthem that shifts the tone after the joyful earlier tracks. Inspired by the Māori Haka, it brings raw energy and intensity to the finish.

“Can we talk about the song, please? OMGGGGG,” laughs Sebastian. “As I said in the release, ‘It’s business time.’ It’s my favorite – and for many long-time BODYATTACKERS, it brings back the vibe of those classic tracks we grew up on.”

LES MILLS DANCE™ #09

Presenters: Bianca Ikinofo, Summer Bradley, KB Fitzsimons-Nu'u, Chin Chen, Sammi Niedschimdt, Meno Thomas and Des Helu

“I think we got Lady Gaga fever!” says Bianca, describing this release as having pop realness that brings a fun, fresh, light vibe to your class.

Bianca loves Track 6 – New Level. “I’m a sucker for really loading the legs and going hard, so this one really hits the spot for me.” But song-wise, it has to be ABRACADABRA by Lady Gaga. “So iconic – and every time we teach it, the members froth over it.”

“This song has been circulating uncontrollably in my mind for several days,” laughs Chin.

BODYBALANCE™ #109

Presenters: Kylie Gates, Khiran Huston, Fraser Beck, Otto Prodan and Jessica Wong

BODYBALANCE 109 explores freedom of movement through simplicity, with balance playing a particularly special role.

“Balance is so important, especially as we age,” says Jessica. “You’ll see balance come into play in Track 3 with our floating Half Moons. It’s a great opportunity to coach the Deep Knee Bend – not just to maintain the strength aspect of the pose, but also to set us up for the balance track that follows.”

Fraser adds: “This release is deeply nourishing and restorative. The posture sequences are relatively simple, which allows for more constant attention on and connection with the breath – and that’s often the essence of why we practice yoga in the first place.”

Self-belief also plays a key role in this release, as Jessica explains: “BODYBALANCE 109 is about trusting ourselves – with a little belief. The sequences are simple, and we’re holding poses for longer. That gives both Instructors and participants the chance to get out of their heads and into their bodies – to notice the nuances of how movement and music feel inside us.”

With paired-back choreography and easier-to-follow transitions, this release gives you the time and space to connect with the music and stay present. One example is the Swan with Prayer Twist in the hip track, which runs for a full 8 minutes.

“That gives you time to melt into those beautiful stretches instead of rushing from one position to the next,” says Otto. “You can really stay present, feel the release, and go deeper into the movement. It’s such a treat.”

Fraser’s standout track is Standing Strength: “Benson Boone’s ‘Beautiful Things’ was the perfect match for the intensity and strength we cultivated during the single-leg balance transitions and Warrior 3. Khiran brought this track to life beautifully during filming – such profound energy and focus!”

Behind the scenes

“We’re always balancing work with play during the rehearsal week,” laughs Fraser. “Khiran and Diana were hilariously trying out a few ‘partner-assisted’ goddess postures during the practice classes. The hands-on adjustments didn’t make the final cut – but I definitely see potential there for the future!”

BODYPUMP™ #134

Presenters: Glen Ostergaard, Nick Yan, Billy Aw, Jessica Wong and Marlon Woods

“Basic but brutal!” That’s how Billy sums up BODYPUMP 134 – a release that brings us back to the roots of strength training: time under tension and progressive overload.

With a strong focus on embodied coaching, this release is a refreshing reset that lets your coaching truly shine. It invites participants to tune in to how each movement feels. The simplicity of the choreography makes it super accessible to learn too – but don’t be fooled. That simplicity clears the space to really crank up the intensity.

“Because the movements are straightforward, Instructors can focus on coaching tempo and helping participants truly feel the work,” says Billy. “This release strips away complexity and brings us back to what makes resistance training so effective: timing, tension, and load.”

Nick agrees: “Instructors don’t have to overthink the routine. Without complex layers or flashy transitions, there’s more room to connect – to the music, to the barbell, and to the people right in front of you.”

Look out for the chest and shoulder tracks. They stand out for their raw, no-frills effectiveness – no tricky pulses or complicated combos. Just classic singles and doubles that give participants the time and space to lift well.

Track 3, ‘ABRACADABRA’, was Nick’s favorite to teach: “As we all know, it’s super popular, and there are a bunch of dances for it online. So when I hear that song, I just feel really happy!”

And Jessica brings an important reminder: “Lifting isn’t just for the guys! As the only woman on this release, I want to encourage more women to lift heavy – and feel strong and empowered doing it. Strong and feminine can totally coexist!”

LES MILLS CORE™ 59

Presenters: Corey Baird, Sebastian Jaramillo, Vili Fifita, Hamza Benbkira, Kylie Gates and Ben Main

“A true evolution of the program.” says Hamza. “It’s functional, athletic, and deeply connected to what members need – both physically and mentally. It blends strength, control, and challenge in a way that leaves you feeling empowered.”

Sebastian highlights the simplicity: “This is an athletic release with simple choreography, which makes it easier for your participants to follow in class and increase intensity much faster.”

Corey adds: “The biggest part of this release that I liked – outside of the fire, strength, and discomfort – was how easy it was to learn! Simplicity at its best!”

Hamza calls out Track 3 – Standing Strength 1: “It really tests your control and creates a deep connection with the core. It’s where I felt the most activation.”

You can expect rotational, power-based training and more plank sequences that challenge stability and endurance – elevating the workout technically.

Sebastian explains further: “This release is all about control – slow, powerful movements rather than speed. The focus is on achieving full range of motion with every move. You’re going to love this one. The music takes you on a journey through different styles, and because the choreography is so simple, you’ll be able to challenge yourself much faster and hit your max level.”

WORKING OUT IN NATURE

To celebrate Les Mills’ veritree tree planting partnership, Q3 was filmed on a 100% recyclable set full of Kiwi flora, unique native plants and trees (and even insects!) that represent the layers of New Zealand landscapes and forests.

After filming, the entire set was then planted around New Zealand and not one part of the set went to waste. This added a completely different atmosphere for the presenters.

“When I walked into the filming site, I could only exclaim: Wow!! It's just amazing! A real jungle setting that makes me feel full of vitality! You know, training in this scene makes me feel very comfortable and natural!” says Nick.

For BODYATTACK’s Hamza, it gave the feeling of freedom: “It really brought the intensity of the workout to life. It makes you feel free. Bright and spacious, which matched the big energy of BODYATTACK perfectly.”

Getting back to nature was also grounding: “The filming location felt like a cocoon – really cozy and calming.” recalls Otto: “Although we were technically indoors on a set, the surrounding trees and greenery gave it this nurturing, peaceful atmosphere. It almost felt like nature was holding us. That vibe is perfect for BODYBALANCE, where you want people to feel safe, calm, and able to sink into the practice.”

It’s a sentiment backed up by Bianca, who adds: “Being surrounded by native trees and bushes gave such a different energy, something I’ve never felt during a filming. I felt very calm, grounded and safe.”

BODYCOMBAT™ 104

Presenters: Rachael Newsham, Vili Fifita, Meno Thomas, Chin Chen and Marlon Woods

BODYCOMBAT 104 fuses great throwback sounds with a homely, feel-good vibe,  according to Chin:

“It’s like meeting a new friend who somehow feels like someone you’ve known forever. And guess what – we were filming in a forest! I even saw some insects enjoying the class with us!”

Chin admits that Track 7 brought some serious nerves: “I was really anxious when I found out I’d be teaching this track because I couldn’t even count the rhythm of the song. But as I prepared for filming, I started to really feel the energy of the music – and watched myself gradually overcome it. I actually grew to love the track. It’s like climbing a mountain: along the way there’s exhaustion, pain, and moments where you want to give up. But when you reach the top, the view is something you’ve never seen before. And suddenly, it’s all worth it.”

Behind the scenes

Not everything filmed makes it into the final release, reveals Chin: “We tried some fancy performance stuff in Track 5 during trial classes – but it ended up being a ‘don’t try this at home’ kind of moment. We left that one on the cutting room floor and turned it into a more subtle presenter challenge for filming.”

Rachael was also surprised by a moment with Marlon and Vili in Track 5: “They built a “mountain” out of push-ups! But ultimately, due to safety concerns, that epic moment didn’t make the final cut.”

LES MILLS TONE™ 30

Presenters: Khiran Huston, Vili Fifita and Fraser Beck

LES MILLS TONE returns with a continued focus on simplification – making it even more accessible for Instructors and participants, while keeping the fun and athletic play at max!

“Instructors will absolutely love the track list,” says Khiran. “I feel like LES MILLS TONE uses music you wouldn’t typically hear in other programs. Structurally, it’s not always the traditional verse-chorus format, and we don’t box ourselves into having a ‘signature sound’ for each track. We use music that’s trendy, inclusive (a little quirky), and – most importantly – makes people want to enjoy themselves and have fun. Track 2 is amazing! I love the pogos and lateral movements – it matches the music perfectly. It’s so vibey!!!”

LES MILLS TONE 30 was a special release for Fraser: “This was my first filming, and honestly, this program is the most athletically enhancing one we have. Period! Ooooh my... Dynamic. Athletic. Explosive. Fast. Controlled. Rhythmic. This program keeps blowing my mind with the diversity of movement and skill it offers.”

Fraser’s favorite? Track 1 – "Thinking About You" by Calvin Harris: “This one’s a bit sentimental. When I was recovering from knee surgery (I ruptured my ACL playing basketball 10+ years ago), I had this song on repeat. I used to listen to it while visualizing myself walking, sprinting, and exploding again. Fair to say – it was a special moment.”

Get ready for a cardio-heavy release that includes a broad jump + zig-zag lateral hop combo, balancing power, agility, and control.

BODYJAM™ #113

Presenters: Gandalf Archer Mills, Dannielle Lally, Rachael Newsham, Amy Lu, Sammi Niedschimdt, Erin Maw and KB Fitzsimons-Nu'u

With sassy femme attitude and loaded with musical contrast, BODYJAM 113 hits hard – with BPMs right up in your face, making it impossible to sit still.

"G has done it again!" proclaims Erin. “G has been creating BODYJAM for years and still makes every release feel fresh and unique – unlike anything that’s come before! His choreography flows brilliantly with the music, and the movement and journey within each block just feels incredible.”

So, what’s the track on repeat-play for the presenters?

Rachael’s favorite is the Te Reo Māori track in Block 2, with its “really catchy drum break and lyrics.” For GRIT™ queen Erin, it’s Gandalph’s perfectly named “Over Again”, making a return from GRIT 53: “I have to give a shout out to this tune – beautiful melody with a badass drop!”

From the very first beat, BODYJAM 113 invites you to move on the ‘and’ count in Block 1 – with a groove that gets your shoulders and hips working right away.

Oh! And don’t miss the funky little two-step twist walk in that first block. “That had me checking I was doing it right in the mirror – haha!” laughs Erin.

Behind the scenes

Even a pro like Rachael isn’t immune to a good ol’ choreo brain freeze: “There was this moment during the handover of tracks when I was supposed to switch choreography – but my brain was stuck in the current combo. G and the team had already moved on to the next sequence, and there I was, off in my own world... Everyone was just staring at me, waiting for me to catch up. It had actually happened a couple of weeks earlier at the exact same spot, so it was a real ‘waaaaa waaaaa waaaaaaaa’ moment. LOL!”

BODYSTEP™ #140

Presenters: KB Fitzsimons-Nu'u, Bianca Ikinofo, Nel Baxter and Otto Prodan

A seriously athletic release with elements to make you dance, BODYSTEP 140 ramps up the cardio with non-stop moves that build real endurance. If you’re after a challenge and a solid sweat, this is it.

“The release as a whole is amazing and challenging. The first time I did it, I was exhausted and felt seriously pushed,” says Nel. “The peak tracks are huge and really test your cardio, and the strength tracks make you feel super strong and athletic. In the video you can literally see my legs and hips shaking!”

For Otto, BODYSTEP 140 may have unlocked his inner dancer: “The groove track is my favorite. The choreography builds gradually, so by the time you hit the full combo, you actually feel like you're dancing. Even though I don’t consider myself a dancer, BODYSTEP makes me believe I can move with some style – and that’s the best feeling.”

Nel agrees: “The groove track is super – well, groovy – and has this fun flair that makes it hard not to want to dance.”

But for Bianca, it’s all about the booty: “I love a booty burn (the goal is to get a booty like KB... 2025, let’s go!). Pssst – it’s actually the reason I started doing BODYSTEP in the first place. The one that Nel and I teach gets you into the burn quick, and you gotta try and stay there.”

New innovations include a hip track that introduces fresh rotational moves with plenty of glute med isolation, plus a burpee broad jump – yep, you're jumping over the step! The evolution of the plate swing from BODYSTEP 139 returns in the mixed strength track, but in a totally different way.

Behind the scenes

Filmed in a mock forest, it wasn’t just the crew on set. “Throughout the BODYSTEP filming, we actually found a snail on one of the plants – we named it Katy Perry,” recalls Nel. “The snail was there every day! It just shows how amazing the set was, that animals wanted to live in it. At some points, I even thought there was a bird or something living in the trees.”

GRIT™ 53

Presenters: Erin Maw, Ben Main, Billy Aw, Nel Baxter, Levi Farrell and Chin Chen

"It feels like you're driving in the fast lane, breathless – but you don’t want to stop," says Chin.

While not choreographed, GRIT 53 is all about the music. "Ben and Erin are incredibly talented at choosing songs to train to. Every track gives us that extra energy to push harder – the sound environment they’ve created is so empowering," says Billy.

The workout kicks off with TABATA – playful, fun, and packed with energy. It sets the tone perfectly. GRIT CARDIO 53 features lots of sprinting, with variations that keep things interesting: sprints on the spot, laterally, and even parallel to the floor with mountain climbers. Coach calls are back too, bringing a playful, interactive element that both Instructors and participants love.

Track 3 introduces some epic, cinematic music you might recognize – it elevates the energy and gives the track a strong sense of momentum.

So, what’s the most physically demanding track? "The final track – Diminishing Recoveries," says Billy. "It’s incredibly challenging, but feels so satisfying once you finish. As the recoveries get shorter and the intensity cranks up, I felt like I was in a trance."

Nel agrees. "This final track is no joke – especially at the end. It’s a new concept for us to coach, which makes it really fun, too. The idea that the work time stays the same while the recoveries get shorter? That’s a real challenge. And the music? Iconic. It pushes you right to the final bell."

There’s also a new move to look forward to: the Double Skater. "It’s kind of like a three-step skater, but there’s a burst of speed in the middle before you land the move. You’ll know what I mean when you see it!" says Nel.

As Erin puts it: "GRIT is designed to be hype and athletic. What sets it apart is the magic of threshold training – it’s tough in the moment, but that feeling of hanging on for dear life becomes super addictive!"

Behind the scenes

Nel recalls a funny moment after filming wrapped: "Once we cut the cameras, we all paused to take in the beautiful set. We were the first team to film, so it was the first time any of us had seen it in person. Then we saw a wasp on the ground! It was hilarious because I had just been wondering if anything’s living in here and all I could think was: ‘Thank God I didn’t roll onto that during the core track!’ It just shows how incredible the set was – live plants and live animals!"

Chin shares a personal moment from rehearsals: "At the beginning of the practice phase, I couldn’t make it through the whole class – it made me so anxious. But then Nel told me she was the same, and I felt so relieved. Xie tian xie di – thank God!"

RPM™ 107

Presenters: Glen Ostergaard, Amy Lu and Hamza Benbkira

RPM 107 is all about flow, connection, and performance. It offers a smooth, progressive journey that builds intensity with precision. The structure is clear, the coaching opportunities are rich, and the emotion grows from track to track. It’s a release that feels deeply satisfying to both teach and ride.

“This release reinforces the idea of coaching rhythm over speed and focuses more on cadence control and depth,” says Hamza. “It gives Instructors room to personalize their delivery while staying faithful to the essence of RPM.”

Hamza’s favorite? Track 6 – the Speed Workout: “It has this perfect balance between challenge and recovery. You can coach performance, breath, and connection all at once. It’s the moment in the class where everything locks in.”

But it’s the infectious, uplifting music in Track 2 that really powered her through: “It helped set the tone early and made me feel truly in the zone. One of those tracks that makes the pedals move without thinking.”

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