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Les Mills Inspired Workout

It has been COLD in PA!  I was supposed to run a 5 mile race with Amy yesterday, but I backed out.  The race started at 9:00 and it was going to be 6 degrees and windy.  I just couldn’t get myself to do it, so I ran outside a little later.  It was so cold and so windy, I could only bring myself to do 2 miles outside.  I was VERY happy to see I ran two even splits of 9:08, so I feel like I’m getting a little faster from my big running break (summer/fall).  My legs were burning from the cold (I only wore running tights) so I came inside and walked a mile on my treadmill.  Then, I had plans to do a little BodyPump/CXWORX – inspired workout on my own at home!


As you might know, I’m practically obsessed with BodyPump and CXWORX (both Les Mills classes).  BodyPump is an hour weight class that works all of your body. CX is more of a core-intensive workout but also works your legs and arms/shoulders a bit and is only 30 minutes.  I try to memorize the choreography when I am in the classes so I can do them at home.  Our gym has been doing the BodyPump 82 release for a really long time.  I think they just released 83 this past week, so I’m excited to try it out on Tuesday.  I’m also very familiar with CXWORX release 6 and 7, so I included a few favorites.

If you are familiar with these classes or releases at all, here is a little more description of what I did…

1. Warm – Up Abs (Feel So Close – BodyPump 82) … this is not a “warm-up” track, but is at the end of BP 82.  I like it a lot and also have the CX oblique version memorized for this song, so I like to use it.

2. Intense Abs (Cinnema – CXWORX 6) … this was the first CX class I ever took and couldn’t believe how hard this track was! I bought the song on iTunes and I have been doing it for a long time.  It is still a challenge and I like to increase the weight I hold to make it even harder!

3. Squats (Sweet Nothing – BP inspired) … I made up this one and it was pretty challenging! I guess I can write down what I did, since I made it up on my own! I won’t write down the choreography from the real Les Mills stuff for copyright reasons. PS Love this song.

(Hopefully if you do BP, this makes sense!)

Down 2 / Up 2

Down 3,2,1/Up 1 (4x)

Down quick 1/ Up 2,3,4 (4x)

Down 1 pulse half way up 2, 3 /Up 4 (4x)

Singles (8x)


(quick stretch break)

Down quick 1/Up 2,3,4 (2x)

Singles until the end! (16)

4. Tricep (Ellie Goulding -Lights – BP inspired)

Tricep Bench Dips:

…Slow down 4/Up 4 (2)

…Down 3,2,1 Up 1 (4)

…Singles (14 then quick switch)

Tricep Double Arm Extensions:

…Slow down 4/Up 4 (2)

…Down 3,2,1 Up 1 (4)

…Singles (14 then quick switch)

Tricep Push Ups (8)

Single Arm Kick Backs:

…Fast 1  up / Slow down 2,3,4 (4x)

…Singles (8)

…Switch and repeat on other arm

5. Lunges (Ecuador – BodyPump 82) … CRAZY track with squats/lunges with weight and then you put down your weights and start the squat jumps and lunges … it makes me so tired!)

6. Obliques (Titanium – CXWORX 6)

7. Back (Lazy Song – CXWORX 6) 

If you understand any of this, enjoy 🙂