CONTENTS

01. Track 1 2

02. Track 2 3

03. Track 3 4

04. Track 4 5

05. Track 5 6

06. Track 6 7

07. Track 7 8

08. Track 8 9

09. Track 9 10

10. Track 10 11

11. Track 11 12

12. Bonus 11 13

13. Track 12 14

14. Music 15

© Les Mills International Ltd 2017

 MOVEMENT TIPS FOR COACHING THE VIBES
TRACK 01 INSTRUCTORS · The Warmup is always about making the class
MUSIC Love On Me 3:29 mins feel comfortable, and connecting to them.
* NOT TO BE USED AS COACHING
TRACK FOCUS CUES * · Cue your Feet cues clearly so people feel
Joy – the best way to get people relaxed. Dive successful straight away
HIP ROCK ‘N’ ROLL COMBO
.

into the lyrics and sing along in the chorus, getting · Then connect and praise, connect to the lyrics
· Hips move side to side, pushing out through or sing, and have a great time with your partic-
participants to clap along and connect themselves hip joint
to you and the experience. ipants!
· Then roll around in a circle, front to back
STYLE · Arms come in as it speeds up – casual Swag “The hips start the party in SH’BAM 28!”
Street/Jazz Arms then roll around the back of the head and
FEEL drizzle down the body
· Last set brings in some slow Ragga Arms – as a ‘We got this! Just like that’
Fallen in love-style; happy, buzzy vibes
setup for Track 11 – body turns to the side, knees
soft and arms extend fully “SH’BAM is anything that you want! We won’t let
you down today!”
0:06 / Girl put your love 1:51 / (Synth vocals)
4x8 / A / Slow Hip Rock ‘n’ Roll 2reps 4x8 / Squat Stretch 8reps
Slow Hip Rock L&R x2 (8cts), slow circle hips to Squat (2cts) and Hamstring Stretch (2cts) with “Hear that Caribbean beat?!”
back L&R x2 (8cts) hands on thighs (Note: Last rep, roll up)
0:22 / (Steel drum) (n) 2:06 / (Light vocals)
4x8 / A1 / Hip Rock ‘n’ Roll 4reps 4x8 / A2 / Hip Rock ‘n’ Roll 4reps
Hip Rock x2 (4cts), circle hips to back L&R x2 (4cts)
2:22 / (B up)
0:37 / Girl put your love 8x8 / A3 / Hip Rock ‘n’ Roll Combo 2reps
4x8 / A2 / Hip Rock ‘n’ Roll 4reps 2:52 / Singing (echo)
+ Arm Swing R&L & Arm Circle O/H 1x8 / B / Step-Bounce 2reps
(Tip: There’s just one Arm Circle O/H, even though
there are two Hip Rolls!) 2:57 / (Beat)
4x8 / B1 / Bounce & Turn 2reps
0:52 / (B up)
8x8 / A3 / Hip Rock ‘n’ Roll Combo 2reps 3:12 / Girl put your
Step Touch L&R x2 with clap traveling F (8cts) 4x8 /A4 / Slow Hip Rock ‘n’ Roll 2reps
Hip Rock ‘n’ Roll OTS (8cts); repeat traveling B + Tribal Arms to side & Arm Circle
(16cts)
STEP-BOUNCE & TURN
1:24 / Singing (echo) · Step and tap the toes of the opposite leg
1x8 / B / Step-Bounce 2reps
· Bounce the butt
Step L with R Arm Swing and tap R foot with
· Body on an angle
Elbow Pull (2cts); repeat R (2cts)
· Low Fist Pump arm (Elbow Bounce) – hands grab,
1:28 / (Beat) as if you’re latching onto something
4x8 / B1 / Bounce & Turn 2reps · In Dance phase, travel the move side to side
Step Bounce L&R x2 (8cts), Circle Turn & Clap · Add Circle Turn and clap. Hands out to side with
L&R (8cts) bent elbow as you turn
1:43 / (Steel drum)
2x8 / Breather Stretch 1rep
Circle hips to Back L&R x8 with arms wide to O/H
(8cts) and drizzle down (8cts)

© Les Mills International Ltd 2017 2

 MOVEMENT TIPS FOR COACHING THE VIBES
TRACK 02 INSTRUCTORS · Keep it super simple with the Feet cues and
MUSIC Jump Around 3:05 mins * NOT TO BE USED AS COACHING allow people to find their groove.
TRACK FOCUS CUES * · Start the kicks as soon as you can when the song
starts, so the class get used to the move, and
Clear Feet cues early on will help you nail this HIP-HOP KICK COMBO
then cue early two kicks and slide.
track. The verses are different lengths, so being · Kick side to side. (Walk phase a little bit of hip
able to cue the next move clearly is VERY helpful · Make sure you show and cue all of the options so
action)
when you are unsure of the changes. Offer that everyone can choose what’s best for them –
· Third kick: push away from the body, lead with Squats, Jacks or Jumps!
OPTIONS on the Jumps. the heel and drag the body across – like you’re
· Then get the party jumping in the chorus! This is
STYLE going but reluctantly!
a high-energy track and is a huge lift at the start
Old-school Hip Hop · Add the hop as you kick. Bend your knees to of the class.
help you hop up
FEEL · Drop the odd lyric here and there - it really hypes
· Arms freestyle, ‘rap hands’ the class up and adds a cool masculine edge.
On top of the Hip Hop world, Old-School,
Frat Party · When you hit Dance phase, push the hips wider
so you don’t look like Mary Poppins!
“Shawty mosh pit – a SH’BAM mosh pit! It’s a bit
crazy but that’s how we like it!”
0:04 / Jump around! “Put your hands up, and break it down!”
2x8 / A / Hip-Hop Kick 4reps “You guys are dripping with swag!”
Low kick L&R (2cts)

0:08 / Pack it up, pack

6x8 / A1 / Hip-Hop Kick Combo 4reps
Low kick L&R (2cts), slide L (2cts); repeat R (4cts)
CREATING THE WOW
Use all the hype moments! Jumping OTS before
0:27 / _ Skip the ad going back to the kick combo gets everyone
2x8 / A2 / Hip-Hop Kick Combo 2reps going! Throw your hands up and commit to it and
+ Arms pop JUMP & TWIST they will too!
· Jump side to side with feet facing forward, then
0:36 / Jump around! turn feet, knees and hips on the Twist
2x8 / B / Jump & Twist 2reps
· On balls of feet, toes turn out first when you
Wide Twist Jump L&R (2cts), twist L, R, L (2cts);
twist. Pattern is ‘Front, Front, Out & Out’
repeat R (4cts)
· Not a massive movement side to side, although
0:45 / Jump! Jump! you can go there if you want to in Dance phase!
2x8 / B1 / Jump & Twist 2reps · Add the overhead arm throw on the jump – it’s
+ Arm Push O/H like a push, making a statement with your arms
· On the Twist, arms down and a bit staunch,
0:54 / Jump when it’s
tension through the arms and fists
2x8 / C / Switch Jump Combo 1rep
Jump in and out (1ct), hold (1ct) x6 (12cts), jump
SWITCH JUMP COMBO
OTS with arms O/H x4 (4cts)
· Jack the feet in and out, with emphasis on the
1:03 / _ Get a bird’s out and ONE (timing)
4x8 / A2 / Hip-Hop Kick Combo 4reps · Feet wider than hips and knees/toes turned out
1:20 / Jump around! slightly
2x8 / B / Jump & Twist 2reps · Option to squat only, or to jump and pick heels
up, touching in center
1:29 / Jump! Jump! · Arms freestyle, again Rap Hands and throw
2x8 / B1 / Jump & Twist 2reps anywhere
1:38 / Jump when it’s
2x8 / C / Switch Jump Combo 1rep

1:47 / _ Jump up and down

6x8 / A2 / Hip-Hop Kick Combo 6reps

2:14 / Jump around!

2x8 / B / Jump & Twist 2reps
2:23 / Jump! Jump!
2x8 / B1 / Jump & Twist 2reps

2:32 / Jump when it’s

2x8 / C / Switch Jump Combo 1rep
2:41 / (Outro)
4x8 / A2 / Hip-Hop Kick Combo 4reps

Hip-hop freeze to finish!

© Les Mills International Ltd 2017 3

 MOVEMENT TIPS FOR COACHING THE VIBES
TRACK 03 INSTRUCTORS · As always, use super clear Feet cues to set
up the movement. From here it’s really simple
MUSIC That’s My Girl 3:23 mins * NOT TO BE USED AS COACHING so you can get into the feel of the track really
TRACK FOCUS CUES * quickly.
If you can, bring out the swag in your body STOMP & POP · Use inclusive and encouraging language from the
language during the chorus, when you have one beginning of the track so that your participants
· Walk phase is showing them the weight shift.
hand high, you will give the class a massive sense feel encouraged to put their whole heart and
Keep this really clean with no ‘extra bits’ to
of self-worth and their confidence will sky-rocket. soul into it!
distract them
So praise and encourage THEM, as they are YOUR
· Add the shoulder, but it’s a rib shift too – shift · Try using the lyrics, especially the sassy bridge!
girls (and boys).
the ribs and shoulder up, up, up with the rhythm. This song is super empowering – let the lyrics
STYLE lead the way.
Hands throw down in fists as you step together
Street Jazz · It doesn’t need to be “that’s my girl!” – perhaps
· As Dance phase comes in, the arms go outwards
FEEL a bit more and there’s a toe turn, pivoting on the it’s your man! Make it work for you.
Swaggy, Cocky ball of the foot – the heel comes in as you push
the shoulder, creating a turn in the hip “Destiny said it, you got to get up and get it – get
· Jump the feet together in a little hop as you mad independent and don’t you ever forget it.”
0:03 / (Heavy drums) 1:33 / You’ve been down throw the hands down – like you’re making a
2x8 / A / March & Look 4reps 2x8 / C / Slow Wave 2reps “What you waiting for? Sometimes you gotta take
statement!
Stomp with arms crossed L (1ct) and look L with a 1:42 / Destiny said you’ve hold of your moment, and you’ve gotta own it!”
nod (or Pop-Lock) (1ct); repeat R (2cts) 2x8 / C1 / Wave 4reps

0:13 / Who’s been working 1:51 / _ That’s my girl!

2x8 / B / 3 Stomp 2reps 4x8 / B1+C1 / 3 Stomp & Pop and Wave 2reps CREATING THE WOW
Triple Stomp (3cts) and step R in (1ct); repeat R 2:11 / You’ve been down
(4cts) Let the music speak! The chorus is the Wow
2x8 / C / Slow Wave 2reps
moment, every time it hits!
0:22 / _ Ain’t nothing, ain’t 2:21 / Destiny said you’ve
2x8 / B1 / 3 Stomp & Pop 2reps 2x8 / C1 / Wave 4reps
+ Shoulder Pop & Throw Down WAVE
2:30 / (Drums)
0:31 / You’ve been down 2cts / Freeze OTS with R arm O/H · Squat and roll your body down one way,
2x8 / C / Slow Wave 2reps releasing the heel, tucking in the chin and geting
Slow low wave L&R (4cts), Lean-Back Wave L&R 2:31 / _ That’s my girl! underneath the radar! Then roll the other way
(4cts) 8x8 / B1+C1 / 3 Stomp & Pop and Wave 4reps
· When you come up you roll backwards, chest
3:09 / (Heavy drums) first, with rear heel up
0:41 / Destiny said you’ve
2x8 / A / March & Look 4reps · In the speed phase, one hand goes to thigh, the
2x8 / C1 / Wave 4reps
other one scoops. The shoulders roll forward
Low Wave L&R (2cts), Lean-Back Wave L&R with
then back as you come up and wave the hand
R arm O/H (2cts)
in the air
0:50 / _ That’s my girl! · The body tips forward then back – forward,
4x8 / B1+C1 / 3 Stomp & Pop and Wave 2reps forward, back, back pattern
Stomp & Pop (8cts), Wave x2 (8cts)
(Note: Notice the foot twist on 3 Stomp)

1:09 / (Heavy drums)

1x8 / A / March & Look 2reps

1:14 / Nod if you been

2x8 / B / 3 Stomp 2reps
1:24 / _ Ain’t nothing, ain’t
2x8 / B1 / 3 Stomp & Pop 2reps

© Les Mills International Ltd 2017 4

 PRIMAL STEP TOUCH
SH’BAM Tips · Start in a deep Squat, reaching for the floor like
CALEY SAYS: Keep your words simple and clear
TRACK 04 throughout. The feel is grounded, masculine and
you’re about to come forward
· Keep the arms in a staunch position and the
totally ‘Gorilla’-like! The music has a voice of its
MUSIC Gorilla 3:04 mins body bent forward in Squat as you step back
own, so be encouraged to let the music speak!
· Turn the foot out as you step
TRACK FOCUS
· Rear arm bangs like a hammer into the front fist
Get into the legs, and get low so you can easily
· Stay low to keep the ‘jungle’ vibe
shift gears and feels. Make sure you nail the setup
of the full combo so they know it’s 2 Fast Arms and
MOVEMENT TIPS FOR
3 Hip Rocks side to side. This way, they are ready INSTRUCTORS
for the armlines. * NOT TO BE USED AS COACHING
STYLE CUES *
Hip Hop When you put the combo together your legs
FEEL should burn and you should feel a huge cardio
Jungle, Agro, Grumpy/Crumpy kick!
SLOW STAUNCH ROCK
· Feet wider than shoulder width; strong, primal
0:00 / (Beat)
4x8 / A / Step Touch 8reps
1:36 / (Drums)
2x8 / A2 / Primal Step Touch 1rep
position with the arms – tension through the
body
COACHING THE VIBES
Step Touch L&R (4cts) Step Touch L&R with low Primal Arms and travel B · Hips rock side to side – arms move slowly every · Feet cues are so vital in this track, as there are a
(8cts); repeat, traveling F (8cts) time you move your hips – like a tick! lot of moves in the combo.
0:14 / Hey! Hey! We’re
· Cross the arms at the wrist and move them · Cue well in advance of each choreography
4x8 / A1 / Low Step Touch 8reps 1:44 / Hey! Hey! We’re
straight up in front of the body. When they get change, so participants feel successful and are
+ Get low 4x8 / A3 / Primal Step Touch 2reps
to the top of the movement the chest pushes able to follow straight away – eg that there are ‘2
+ Low Drum Arms
0:29 / Konichi wa through and the elbows draw back as the hands Fast Arms, then 3 Hip Rocks’.
4x8 / B / Slow Staunch Rock 4reps 2:00 / We go gorilla! circle out – helps to bring the silverback vibe to · When you sink into the deep Squat like a gorilla,
Hip Rock L&R x4 with arm flex wide, down, cross, 2x8 / C1 / Staunch Breather 1rep life! It’s like a lat pulldown let them know they are going to take 4 steps
O/H (8cts) Feet wide with arms crossed to O/H (8cts), Hip · Finally the elbows come back and around – backwards, R then L.
Rock L&R x4 with arms wide (8cts) contract through the core, and bring the chest · On the way forward they get the feel of the drum
0:45 / We go go gorilla
2:07 / We go go gorilla back into a concave position banging from the music and from your arm-lines
4x8 / B1 / Staunch Rock-It-Out 2reps
– no need to say much.
Hip Rock L with arm flex O/H & R with Arm Scoop 2x8 / B / Slow Staunch Rock 2reps ·
· When it’s time to put it all together, let them
wide (4cts) x2, rock hips L, R, L, hold (4cts); repeat 2:14 / (B up) know – and then visually show them by stepping
R (8cts) 12x8 / B2+A3 / Get Staunch! Get Primal! Combo back a fraction early so they have a hint of what’s
0:59 / (Heavy beat) 3reps happening next.
4x8 / B2 / Staunch Rock-It-Out 2reps Staunch Rock-It-Out (16cts), Primal Step Touch · Don’t be afraid to get primal – it really adds
+ Hammer Arm (16cts) authenticity to the agro Hip Hop!
Primal pose to finish “Welcome to my concrete jungle!”
1:14 / (Synth trip)
“Step to the beat of my drum!”
4x8 / B3 / Staunch Rock-It-Out 2reps
+ Travel F

1:29 / (Synth wave)

2x8 / C / Staunch Breather 1rep
CREATING THE WOW
Feet wide with arms crossed to O/H (8cts) and The Wow happens in the tick music... Create
squat down with low Primal Punch (8cts) tension through your whole body, show intensity
on your face and be quiet as you do this – that will
help your participants feel this.
STAUNCH ROCK-IT-OUT
· Similar to the slow move but the shoulders lift
and drop as the hips and shoulders turn side to
side, lifting the heel
· Lift and then contract – contrasting movement, as
big then as little as you can
· Hammer fist then pops across the chest

© Les Mills International Ltd 2017 5

 MOVEMENT TIPS FOR COACHING THE VIBES
TRACK 05 INSTRUCTORS · The less said in this track the better – keep the
cues concise because there are so many changes
MUSIC Mundian To Bach Ke 3:55 mins happening and the music is the main attraction.
* NOT TO BE USED AS COACHING
TRACK FOCUS CUES * · After a busy first 4 tracks, where you’ve had
Let the music speak! Cue EARLY the changes in the choreography and the moment they are about to put the plenty of time for connection and chats, this one
WIDE WALK
whole combo together. creates space to just dance and feel!
· Feet wider than shoulder-width
STYLE · Push the hips forward and side to side “In a cast of thousands, you gotta stand out!”
Bollywood · Sit upper body back, and arms hang loose
FEEL “2 chances, 2 dances – are you ready?”
Bollywood PUSH COMBO
· Bring the Wide Walk forward, one hand pushes
down, one pushes up, on a diagonal with flat
0:07 / (Drums) 1:46 / (Bass) palms – everything is about pushing! Like you’re
CREATING THE WOW
2x8 / A / March 8reps 2x8 / C1 / Push & Pull 1rep When the combo comes together and the music
creating space for yourself to dance
March OTS with Hip Rock L&R (2cts) + Push front palm down, back palm up x7, push starts to speed up, there is a real feeling of
· Walk back, stick the butt out and lean forward success – acknowledge the music and that feeling!
down on ct 8
0:15 / (Beat) slightly. Arms are doing Tricep Presses with flat Allow them to dance the final 2 combinations as
(Keep elbows tight for true Bolly flavor)
4x8 / A1 / Wide Walk 16 reps hands – elbows stay still while forearms move! big as they can!
Wide Walk OTS with Hip Rock L&R (2cts) 1:55 / (Guitar & beat)
Preview: Tricep Push 4x8 / C2 / Push & Pull 2reps
+ Heel Flick
0:30 / (Drums & melody)
4x8 / A2 / Push Combo 4reps 2:14 / (B up)
Wide Walk F L&R x2 (4cts), Wide Walk B L&R x2 12x8 / A4+B+C3 / Bollywood Bhangra Combo
with Double Tricep Push behind x4 (4cts) 3reps
Preview-Slide & Look Slide & look Combo (8cts) + Polish Combo (8cts) +
Push & Pull Combo with Turn (8cts L & 8cts R)
0:45 / (Vocals) POLISH BOUNCE
4x8 / A3 / Slide & Look Combo 4reps 3:02 / (Drums & build) · Come forward on an angle, one arm extends,
+ Look L, slide R arm high, L arm low (1ct); repeat 4x8 / Wide Walk 16reps palm up, look down the arm. The other hand is
R (1ct) L&R OTS x8, travel B x8 behind the head, moving in a backwards circular
3:17 / (Drums & beat) ‘polishing’ movement
1:01 / (Drums & beat)
8x8 / A4+B+C3 / Bollywood Bhangra Combo · Pump chest and contract abs at the same time
4x8 / A4 / Slide & Look Combo 4reps
+ Travel F&B 2reps

1:16 / Ha! Bollywood finish!

4x8 / B / Polish Bounce 4reps
Jump L facing R corner (1ct) and Hip Bump OTS x3
(3cts) with R hand polishing R cheek (x4) and
L palm straight out; repeat R (4cts)

1:32 / (Synth wave)

Freeze / Feet together, arms press to side and PUSH & PULL
down (9cts) · Hip pushes up as the foot pushes down
1:36 / (String melody) · Butt swings around to the front
2x8 / C / Push & Pull 1rep · Front arm circles in towards you and down, like
Stomp L foot x7, step together (8cts); repeat R you’re pushing down some petticoats!
(8cts) · Rear hand pushes upwards – flexed hand
· Move this in a circle, dropping the arms and the
foot to change sides

BOLLYWOOD BHANGRA COMBO

· Everything goes huge in Dance phase – push the
hips more; with feet wider, jump into the Polish
Combo, really push away on the turn! Dance this
so they can feel it!

© Les Mills International Ltd 2017 6

 MOVEMENT TIPS FOR COACHING THE VIBES
TRACK 06 INSTRUCTORS · It’s singalong time in this track!
MUSIC Say You Do 3:22 mins * NOT TO BE USED AS COACHING · It’s super simple with only two moves and the
TRACK FOCUS CUES * feels are all right there because of the 90s’ cardio
Options are a focus here – to not jump or bounce. moves and the feel-good, throw-your-hands-in-
The theme of movement in this track is the
Celebrate the ‘breather’ halfway by asking the class the-air arm-lines!
‘up bounce’– the moves are all elevated on the
to clap and sing with you. 1 count. · Use the quiet time at the beginning to recover
STYLE HEEL-TOE TAP from the previous track and introduce the slow
90s’ Jazz Heel-Toe Tap, and make sure you let them know
· Squat and pop the heel out, single single,
that they don’t have to speed up the move, or
FEEL double
jump if they don’t want to!
Fresh Prince of SH’BAM Air meets Mariah’s doo · Squat to the front, then turn the butt to the side
wops to release the heel · This track is escapism and totally in the essence
· Add the hop, propelling yourself up like a jack- of SH’BAM – sweating and smiling! You’ll find
in-a-box! you don’t need to overfill the track with chit-chat
0:10 / say you love me, tell as the song is awesome!
· Watch out for the little pause before you speed
4x8 / A / Slow Heel-Toe Tap 2reps it up “Hey. the 90s called - we better hurry up!’
Dig R heel and step (2cts), repeat L (2cts), dig R · Arms throw out to each side, hands in fists – “If you need to, keep it low and do what you
heel, tap toe, dig heel, and step (4cts); repeat R extending the way that the heel is pointing wanna do!”
(8cts) · Option: No Jump, Heel Dig
0:32 / _ If you love
4x8 / A1 / Slow Heel-Toe Tap 2reps CREATING THE WOW
+ Drop In the sections where you get to have a break,
breathe, smile and connect with your class – sing
0:54 / _ Do-da-do-doo
along with them, or get them to ‘Holla’ back in
4x8 / A2 / Heel-Toe Tap 4reps
the claps!
Jump-jack out and dig R heel, jump together (1ct),
repeat L (1ct), jump-jack out, in, out, together
(2cts); repeat R (4cts)

1:17 / you say you do! FRESH KICK

2x8 / A3 / Heel-Toe Tap 2reps · Flick-kick in the same pattern – single, single,
+ Hammer Hands double
1:28 / got me feeling bad · As the hop comes in, propel yourself up,
2x8 / Step Touch 8reps bouncing on the ball of your foot
Step Touch L&R (4cts) · When you travel it, lift one hip at a time to lead
the way, bending the knees when you jump
1:39 / it only lasts so long
· Pattern is up, down, up, down, up, up!
2x8 / B / Fresh Kick 2reps
· Hands up and clicking like Carlton!
Kick L, R (2cts), Double Kick L (2cts); repeat R (4cts)
1:50 / _ If you love
4x8 / B1 / Fresh Kick 4reps
+ Arms
2:12 / _ Love me like you
4x8 / Rock It Out 16reps
Rock It Out L&R with clap O/H (2cts)

2:34 / say you do!

4x8 / A3 / Heel-Toe Tap 4reps
2:56 / _ Do-da-do-doo
4x8 / B1 / Fresh Kick 4reps

© Les Mills International Ltd 2017 7

 MOVEMENT TIPS FOR COACHING THE VIBES
TRACK 07 INSTRUCTORS · Set up the Walk phases of the combinations with
clear Feet cues, but let your delivery have some
MUSIC Showtime 4:09 mins * NOT TO BE USED AS COACHING ‘punch’ as this track is big from the beginning.
TRACK FOCUS CUES *
· Use the natural breaks in the music to chill
Raise the roof in the final combo, and let them enjoy the hands-up feels. Let them do whatever they need to or Big moves to complement a big sound!
everyone out before bringing in each new move.
feel how they want to with that hands-up arm-line, as it’s basically there to set them free for a moment and to
SWING & POP
feel epic! · Clearly tell your class to hold the Step Touch
· Step and swing: knee is bent when it comes while you show them the full combo – this will
STYLE
forward, and then straightens as it extends help them to get it!
House/Freestyle/Hip Hop
· A double Knee Pop to bring you back
· Then it’s all about dancing BIG! Go for it and
FEEL · Knee Pop – you don’t have to jump
bring the dance party vibes alive with your
Ibiza, white party, ticker-tape · Shoulders come forward as the knee pops; this
energy.
brings the swag feel. Hips go back
“This track is massive, our moves are gonna be
0:07 / (B up) 1:38 / (Loud synth) massive, our energy is gonna be massive!”
2x8 / A / Knee Pop 4reps 4x8 / D1 / Dance Floor Scope 4reps
“We gotta scope out the dance floor – we go to
Double Knee Pop R&L (4cts) + Body Scoop and Rave Wave Shoulders
our space – strobe lights, laser lights. Party people
0:14 / (Heavy bass) 1:52 / (Synth & beat) put your hands up!”
4x8 / A1 / Swing & Pop 2reps 4x8 / D2 / Dance Floor Scope 4reps
Step L, swing R knee F, B, F (4cts), step B and pop + High Rave Wave Shoulders
knee L&R (4cts); repeat R (8cts)
2:07 / (Glitchy synth)
STROBE LIGHT SCRATCH & SLIDE
CREATING THE WOW
0:29 / (Bass & claps) 8x8 / Step Touch 16reps There are so many Wow moments! The first silent,
4x8 / A2 / Swing & Pop 2reps Step Touch L&R · Slide to one side, shoulder and hip turn, dramatic ‘nose dive’ creates huge feel. And the
+ Bouncy Jump Preview: Swing & Scratch House Combo releasing heel, and rear hand circles like you’re hyped Step Touch leading to the moment the
2:36 / Showtime! _ scratching on a turntable combo is put together gets the crowd screaming!
0:43 / (Synth wave to build)
24x8 / A2+C1+D2 / Swing & Scratch House · Then rock hips side to side as the hands cross
2x8 / B / Chill Out
Combo 6reps and swipe in front of the face, to the elbows.
Feet wide with Body Roll down and F (8cts), Wave
Swing & Pop (16cts) + Scratch & Slide (8cts) + Slide the hands out and then flick away – like
L&R x2 (8cts)
Dance Floor Scope (8cts) you’re throwing the sweat at the crowd!
0:51 / (Heavy bass & claps)
4x8 / C / Scratch & Slide 4reps
Slide L and turntable scratch with R hand (2cts);
repeat R (2cts); Rock It Out L&R x2 (4cts)

1:05 / (High synth melody)

4x8 / C1 / Strobe Light Scratch & Slide 4reps
+ Strobe Light Arms (Chop-Chop-Wave-Flick)
1:20 / (Synth wave)
DANCE FLOOR SCOPE
3x8 / B / Chill Out · Duck under the radar as you walk forward. Then
Feet wide with Body Roll down and F (8cts), Wave stand up to walk back, extending hands in front
L&R x4 (16cts) of the body in mini hand circles – rave styles!

1:31 / (Keyboard)
2x8 / D / Dance Floor Scope 2reps
Walk F (4cts) & B (4cts)

© Les Mills International Ltd 2017 8

 CORNER COMBO
· 3 dramatic steps forward, 4 steps back
TRACK 08 MOVEMENT TIPS FOR · Then speed it up and add the drop – like
someone has taken the strength from your legs
MUSIC Pour Some Sugar On Me 4:20 mins
INSTRUCTORS · One hand drops to the floor, the other extends
* NOT TO BE USED AS COACHING behind, and give a mad hair flick!
TRACK FOCUS
CUES * · There’s a little pause before you drop – run run
OPTIONS – no turn; don’t go all the way to the floor if you don’t need to. On the drops, BRING THE HOUSE
DOWN on the fist pump/shake it up section and LET RIP! You gotta go there first so they know HOW far they 3 WALKS HOLD, drop, flick
can go. People LOVE to sing their hearts out – your job is to set the tone and the expectation that this is the · 3 steps to one side, head look (to the outside), · Option to add a Forward Turn, throwing your
time to do so! then 3 steps back, reach up and drop into the hands up before you drop!
hip. Heel lifted, knees bent. One arm down
STYLE
beside hip, the other is draping over head
Jazz
· Look seductively at the class as you do this!
FEEL
· Contrast from the lift to the drop gives drama
Nostalgia, Rock Concerts, High on too much sugar
· Throw the hands out to prep for the turn – then
turn on the toes
0:06 / (Guitar) 1:41 / Loosen up!
1x8 / A / Rock It Out L 4reps 4x8 / B1 / 3 Walks R 4reps
Quick Hip Rock L&R (1ct) with L arm O/H (pump + Turn L
on every 2nd count)
2:04 / _ Take a bottle
0:10 / Love is like a bomb 2x8 / A1 / Rock It Out R 16reps
2x8 / B / 3 Walks L 2reps
2:14 / Pour some sugar
COACHING THE VIBES
3x Walks L and throw head L (4cts), 2x Walks R · This one is wild, free and very sexy! Use your
1x8 / C / Throw Some Sugar R 1½reps body and face to convey this.
(2cts), walk R with Arm Throw O/H (1ct) and down ROCK IT OUT
to sit on hip (1ct) 2:31 / I’m hot, sticky · Rock your hips side to side, keeping the hand on · Set up the Feet cues and Feel, but keep words
1x8 / D / Sticky Sweet Drop R 1rep the head from the previous move minimal in the verse phases, as the music and the
0:22 / be your man! Drop R and smack floor (2cts), hair flick/look F · Hand throws up like you’re pumping your fist at movements do the job for you.
4x8 / B1 / 3 Walks L 4reps (2cts), roll up (4cts)
+ Turn R a rock concert; other one grabs onto pants/lower · When the pre-chorus comes in, amp up the
2:37 / (Synth) part of top to bring the grunge feel room by connecting to the class like a real rock-
0:45 / _ Take a bottle 2x8 / E / Corner Combo 1rep star would! Encourage them to sing with you,
2x8 / A1 / Rock It Out L 16reps 3 Walks to R corner, hold (4cts), 3 Walks Back, hold pumping their fist high!
+ L Forearm resting on head for first 3 reps (4cts); repeat L (8cts)
· The Corner Combo needs clear Feet cues of
0:56 / Pour some sugar 2:49 / (Guitar lick) 3 steps forward and 4 back. Preview the turn
3x8 / C / Throw Some Sugar L 1½reps 2x8 / E1+D / Corner Combo 1rep and drop.
Throw arm L (1ct) & R (1ct), face L corner and drop + Run and Sticky Sweet Drop · Let them know they don’t have to drop to the
L with arms crossed (1ct), stand and throw arms
3:00 / (Electric guitar) floor – they can go as far as they want to.
O/H (1ct), arms drizzle down body with little Hip
Roll (4cts); repeat R 4x8 / E2+D / Corner Combo 2reps THROW SOME SUGAR · Use your Jazz runs and arms to create massive
+ Forward Turn & Arm Reach O/H for a massive · Your hand will be in the air from the previous lifts in the class.
1:13 / I’m hot, sticky drop! move – throw that hand out to the side. Then
1x8 / D / Sticky Sweet Drop 1rep · Be really externally focused – eyes on them to
turn to the other side and throw that hand out.
Drop L and smack floor (2cts), hair flick/look F 3:23 / _ Take a bottle bring THEIR magic alive
Contract body down, pulling the arms in, then
(2cts), roll up (4cts) 2x8 / A / Rock It Out R 16reps
throw hands up and body-wave as you drizzle “Don’t be afraid to pour that sugar!”
1:19 / (Guitar) 3:34 / Pour some sugar your hands down! “Shake that bottle up and get ready!”
2x8 / A / Rock It Out R 4reps 4x8 / C / Throw Some Sugar R 2reps · As Dance phase come in, the body weight shifts
3:56 / Pour some sugar over in the direction you throw your arm
1:29 / Listen! Red light
3x8 / C1 / Throw Some Sugar R 1½reps · You can put your own style on this - bring the
2x8 / B / 3 Walks R 2reps
+ Low jump and travel F drama! The bigger the better! CREATING THE WOW
The Wow moment is created when you commit
4:13 / sugar me! _ to the drops and they see it and try it for the first
1x8 / D / Sticky Sweet Finish 1rep time – especially when you bring in the turn and
Arm Throw wide L&R (1ct), hold (1ct), O/H L&R drop!
(1ct) hold (1ct), turn R (1ct), sink and drizzle (1ct)

© Les Mills International Ltd 2017 9

 MOVEMENT TIPS FOR
TRACK 09 INSTRUCTORS
MUSIC Get Busy 3:30 mins * NOT TO BE USED AS COACHING
TRACK FOCUS CUES *
Dial it way back and let them get into the groove of the hips again. This track has Polynesian swag ALL over it, HIP WIND
so channel your Moana or Maui as best you can, and ‘pati pati’ and ‘siva’ your heart out. · Hip rolls go from the back to the front – as you
STYLE stomp, push the hip back and around
Hip Hop · Strut phase: Start to add the arms – it’s like a
FEEL rolling pin action. Arms move independently.
Polynesian-style swag – Maui meets SH’BAM Chest contracts and expands, and the arms roll in
· Slight lean to the side you’re stomping to
· Then step your feet in with 2 BIG claps – see how
0:04 / Shake that thing 2:37 /don’t take pity the presenters bring the swag with this
2x8 / A / Hip Shake 4reps 2x8 / B2 / Hip Wind 2reps · Dance phase: Turn it to the front. Get a little
Hip Shake L&R x4 with Shoulder Bounce on every + Wind to front lower and groove your way
4th rep (4cts)
2:47 / Hey, yo, yo yo!
0:14 / Woman get busy 1x8 / Freeze
4x8 / B / Hip Wind 4reps
2:53 / Yo, sexy ladies
3 steps out on L with Hip Roll (3cts), step L in (1ct);
8x8 / C2+B2 / Siva Combo 4reps
repeat R (4cts)
Hip-Hop Knee (8cts) + Hip Wind (8cts)
0:32 / Remix!
1x8 / Freeze
HIP-HOP KNEE
0:37 / Clap your hands · Knee lifts as the body contracts – 3 Knees and
2x8 / C / Hip-Hop Knee 2reps 2 Claps in the middle
Knee Lift L, R, L (3cts), Patipati (double clap!) (1ct);
· Dance phase: Hands throw down, and can even
repeat R (4cts)
clap softly under the thighs. Then roll the arms
0:47 / Touch your ear up over head, finishing with soft elbows and fists
2x8 / C1 / Hip-Hop Knee 2reps · As you clap, slight tip of the body to bring the
Knee Lift L, R, L (3cts), roll hands up (1ct); repeat swag
R (4cts) · The freeze can be anything g you
y like!

0:57 / Eh-yo!
2x8 / C2 / Hip-Hop Knee 2reps
+ Throw Down
1:06 / Yo, sexy ladies
3x8 / B / Hip Wind 3reps

1:21 / It’s all good

7x8 / B1 / Hip Wind 7reps
+ Polynesian Arm Wind and Patipati (double clap!) COACHING THE VIBES
1:50 / Get up, on that · This track is simple and full of Polynesian, Hip-
1x8 / C2 / Hip-Hop Knee 1rep Hop and Caribbean flava!
1:54 / Get up, on that · Try using the play section of the Hip-Hop Knee
5x8 / C3 / Hip-Hop Knee 5reps Combo to have some fun doing crazy freezes
+ Odd freeze on R with your class.

2:17 / Shake that thing · Get them to grind low when the wind comes in
2x8 / A1 / Hip Shake 2reps to feel the groove of the move.

2:28 / Woman get busy · Try speaking your cues in the rhythm of the music
2x8 / B1 / Hip Wind 2reps as Tau does!
“Caribbean fire. Polynesian styles!”
“Everybody drop it down, get low to the ground”

CREATING THE WOW

Taking them by surprise with the freeze in the
Hip Hop Knee combo! It feels great when they get
it with the music!

© Les Mills International Ltd 2017 10

 MOVEMENT TIPS FOR COACHING THE VIBES
TRACK 10 INSTRUCTORS · Silence is golden when the song is this sweet!
MUSIC Find Me 3:24 mins * NOT TO BE USED AS COACHING · Once again, it’s basic Feet cues that will set this
TRACK FOCUS CUES * track up for success. What makes it come alive
If you say anything, make sure it’s a clear Feet cue, for your class is when you highlight the ebb and
Aim to find one fluid movement throughout this
or an invitation to set them free and get the feel of flow of the musical energy through the lyrics –
track so that your class gets the sensation of
contemporary. joining seamlessly through the movement.
constant movement.
STYLE · This is typical contemporary style – the music
FIND ME DANCING COMBO
Contemporary must speak! Try using the lyrics as Rach does.
· Turn the body and contract through the torso, Less is best here.
FEEL
extending the arms, leading from the elbow and
Vulnerable, Confident, Free “Like a river, always running, your movement
dropping the head
doesn’t stop.”
· Back heel lifted and knees bent
· Circle the arms in front and around the back of “The art of dance is to let your body do what feels
0:06 / We said goodbye good.”
the head – it’s a little loose and floppy as you
8x8 / A / Slow Find Me Dancing Combo R 1rep
do this. Continue around, dropping one hand “Let it flow, let it go.”
Full body contraction to R corner (4cts), sweep
to the side and extending the other high to the
both arms around head L to R (4cts), unfold L arm
diagonal
to reach to L corner and lift R leg (4cts), pull arm in
· As you extend the arm it comes from the
to small body fold (4cts), side hop with Shoulder
Roll B R (4cts), L (4cts), 3 Walks R (6cts), hold (2cts);
shoulder, then the elbow, then the fingertips and CREATING THE WOW
you extend out as you lift up, extending the rear If you set this combo up clearly, and they’ve all
repeat L (32cts)
leg and slowly, softly, let the hand fall got it, the Wow comes from the final 3 reps – let
0:34 / If you’re ready, · As the hand reaches the bottom, take a side hop them dance and go for it physically! This track is
8x8 / A1 / Find Me Dancing Combo R 2reps away, and back, and 3 slow steps beautifully different.
Full body contraction to R corner (2cts), sweep · As the move develops, the shoulder lifts and
both arms around head L to R (2cts), unfold L drops behind on the side hops – whole body
arm to reach to L corner, hop and lift R leg (2cts), comes up and down, knees bend as you drop
pull arm in to small body fold (4cts) side hop with into the feet. There’s a draggy feel to this, like
Shoulder Roll B R (2cts), L (2cts), 3 Walks R (3cts), your body and head are slightly left behind
hold (1ct); repeat L (16cts) · The 3 walks become more dramatic drag steps,
1:04 /Find me! _ and on the third, lift the chest to the side,
8x8 / A2 / Find Me Dancing Combo R 2reps opening the heart, dropping the arms behind –
+ Run this leads into the nex contraction

1:32 / (Shimmer)
4cts / Hold

1:34 / We’ve lost our way

4x8 / A / Slow Find Me Dancing Combo R ½rep
1:48 / If you’re ready,
8x8 / A2 / Find Me Dancing Combo L 3reps

2:30 / Ahhhh...
2x8 / B / Come To Me Breather 2reps
Feet wide; inhale, arms cross O/H (4cts), melt
down (4cts), roll up (8cts)
2:45 / I, see, you
4x8 / Step Touch
Step Touch L&R (4cts) x7, freeze with fists at sides
(4cts)
2:59 / and find me _
6x8 / A2 / Find Me Dancing Combo R 1½reps

© Les Mills International Ltd 2017 11

 MOVEMENT TIPS FOR COACHING THE VIBES
TRACK 11 INSTRUCTORS · This track hits a full combo from the get-go,
so you need to be prepared to cue Feet cues
MUSIC Run Wild 5:29 mins * NOT TO BE USED AS COACHING clearly!
CUES *
TRACK FOCUS · Show your appreciation for the music through
OPTION the Jump Turn – bust out the cardio! GO for it and run wild! RUN WILD COMBO
your body language. Then when the beat drops,
· Set this up with big, clear movements. Drag
STYLE let them feel it at tempo, but keep cueing the
forward, then rock your hips side to side. Slow
Freestyle/Jazz Feet cues so they get it.
Circle Turn, step out and hold
FEEL · As you reach Strut phase, the movement · Clearly explain the Jump Turn, and show them
Weekend party vibes, cut loose, a little wild on the side becomes bigger and arms come into the drag, the options.
like a dramatic run. · Build the anticipation right from the beginning
as Rach does – big hype into the Step Touches
0:29 / (Synth blast) 3:25 / (B up)
and let the beat drop as you go silent in the
4x8 / A / Step Touch 8reps 4x8 / D / Circle Jump Turn 2reps
Heel Digs.
Step Touch L&R (4cts) Circle Turn with jump L (4cts), Step Touch R&L
(4cts); repeat R (8cts) · The vibes come from the contrast in your
0:45 / Tonight. Tonight. movements. So, as the track builds, get bigger
4x8 / A1 / Step Touch 8reps 3:40 / Tonight. Tonight. and bigger, and more wild! Let them get wild
+ O/H Clap 2x8 / D+B / Circle Jump Turn & Heel Dig 1rep with you!
Circle Turn with jump L (4cts), Heel Dig R&L x2
1:00 / (Heavy beat) “Today we run wild – howl at the sky”
(4cts); repeat R (8cts)
4x8 / B / Heel Dig 16reps
“In that sweet, beautiful moment where you and
Dig Heel R&L (2cts) 3:48 / (B up) Ragga Arms come into the Hip Rock, turning the the music become one.”
2x8 / A / Step Touch 4reps chest and hips to the side, extending the arms
1:16 / (Beat & hi-hat)
8x8 / B1 / Heel Dig Combo 4reps 3:55 / (Heavy beat) and lifting the chest. Arms go up over head in
Dig Heel R&L x4 traveling B, bent arms O/H (8cts), 8x8 / C2+D+B / Run Wild Combo 2reps the Circle Turn, and then throw down.
Step Touch with clap F L&R x2 (8cts) + Circle Jump Turn & Heel Dig · Jump turn – step into the turn and bring the
knees up towards the chest. Option is to skip
CREATING THE WOW
1:46 / (Siren) 4:26 / Tonight. Tonight. across and swing the arms Build the hype for them to do the combo one
2x8 / A / Step Touch 4reps 4x8 / A / Step Touch 8reps more time! The music does this for you – see how
· Heel Dig – arms come up and loose over head to
Step Touch L&R (4cts) Rach does this with her body language, by just
4:41 / (Heavy beat) get the shoulder swag
1:54 / I remember when 12x8 / C2+D+B / Run Wild Combo 3reps holding up one finger!
8x8 / C / Slow Run Wild Combo 1rep
Slow drag F L&R x2 (8cts), Hip Rock OTS L&R
x2 (8cts), Circle Turn L (8cts), Step Touch R&L x2
(8cts); repeat R & traveling B (32cts)
2:23 / Can you hear my
8x8 / C1 / Slow Run Wild Combo 1rep
+ Arms on drag, Ragga Swing, and Arm Swing
O/H on turn

2:55 / (Heavy beat)

4x8 / C2 / Run Wild Combo 1rep
Run F L&R x2 (4cts), Ragga Rock L&R x2 (4cts), · In Dance phase, everything becomes massive.
Circle Turn L with arms O/H (4cts), Step Touch R&L You pick up into a run, really big and side to side.
(4cts); repeat R & traveling B (16cts) Ragga becomes big and wild, Jump Turn gets

3:10 / (Claps) bigger, and show that you feel it in the Heel
4x8 / A / Step Touch 8reps Dig facially and through your body and shoulders
(Preview: Circle Jump Turn)

© Les Mills International Ltd 2017 12

 SH’BAM Tips
RACH SAYS: Just like last round, this is an option
TRACK 11 BONUS which can be used to keep the release fresh,
if you have time :) You MUST teach Tracks 7, 10
MUSIC Sun Is Shining 5:05 mins
and 11a if you are doing this Bonus track.
TRACK FOCUS
Once the beat drops, you gotta move into your
own DANCE feel and show them how good it looks
– so surrender to the beat and live the moment. MOVEMENT TIPS FOR
STYLE INSTRUCTORS
Jazz * NOT TO BE USED AS COACHING
FEEL CUES *
Dance Freedom and Performance Piece
You know the technique from the previous tracks,
but different music brings a different feel and
different texture – so listen to this track, and watch
0:00 / (Beat) the Masterclass to see how Rach moves to really
4x8 / Step Touch 8reps master the feel.
Step Touch L&R

0:14 / (Drums & synth build)

16x8 / A / Run Wild Combo (Track 11) + Swing &
Scratch House Combo (Track 7) 2reps
COACHING THE VIBES
· Three different combos in this track – and they
1:13 / (Synth wave) gel together so perfectly.
1x8 / Freeze
· If you did a good job setting up your Feet cues
1:17 / A simple band of throughout the class, they will only need a few
8x8 / B / Slow Find Me Dancing Combo L mapping points to let them know what’s next –
(Track 10) 1rep the rest is about dancing from the heart!

1:47 / Then you came my way · Dance doesn’t need so much discussion once
8x8 / B1 / Find Me Dancing Combo L (Track 10) everyone has the moves. This track is all about
2reps the joy of being set free to ‘be’ in the moment,
and find their own unique escape.
2:16 / And so are you. So are
4x8 / Step Touch 8reps · It’s a chance for each individual to feel how a
dancer truly feels, when it is just them, the music
2:31 / (B up) and the movement.
1½x8 / Step Touch 3reps
· Your job is to demonstrate and lead the way –
+ Clap O/H
dance and let them dance!
2:36 / Hey! Turn up
· Build the combo clearly and direct traffic.
4cts / Freeze
· Use the names of the moves that you’ve set up in
2:38 / (Heavy beat) the previous tracks.
8x8 / A / Run Wild Combo (Track 11) + Swing &
Scratch House Combo (Track 7) 1rep · Use heaps of praise.
“No more guessing – we know this!”
3:07 / (Quiet)
4cts / Freeze “The sun is shining – and so are you!”

3:09 / A simple band of “This is dance love!”

8x8 / B / Slow Find Me Dancing Combo L 1rep

3:38 / Then you came my

8x8 / B1 / Find Me Dancing Combo L 2reps CREATING THE WOW
4:09 / And so are you. So are Just like previous Bonus tracks, in the Dance
Xx8 / Step Touch 8reps phase, let them go – it’s not about you. Go there,
but don’t leave them alone either – give praise
4:23 / (B up)
and support. There’s a huge feeling of success in
1½x8 / Step Touch 3reps
this track because they get to stay in the Dance
+ Clap O/H
phase for longer as they already know the moves.
4:28 / Hey! Turn up
4cts / Freeze

4:31/ (Heavy beat)

8x8 / A / Run Wild Combo + Swing & Scratch
House Combo 1rep

© Les Mills International Ltd 2017 13

 MOVEMENT TIPS FOR COACHING THE VIBES
TRACK 12 INSTRUCTORS · You can’t leave them on the ceiling after that
MUSIC No Lie 3:41 mins massive Track 11! Bring it back to a more
* NOT TO BE USED AS COACHING
TRACK FOCUS CUES * ‘chilled’, friendly place here.
Bring back the class interactive feels and play with the stretches and lyrics. · Acknowledge their efforts.
SQUAT STRETCH & ROCK
STYLE · Squat, hands on thighs, lift your hips up, push · Show options if they don’t want to get flexy!
Stretching your hip to the side as you drop one arm
· Use the lyrics. Sing and connect with the people.
FEEL · It’s a bit peacocky!
Nostalgic, sweet little finisher to settle the crazy “Let me acknowledge the way you groove!”
“No lie – in my world there’s no better workout
than a fun one!”
0:11 / carry ten ton of 2:13 / Hypnotized, pull another
4x8 / A / Squat Stretch & Rock 2reps 1x8 / B1 / No Lie, Just Slide 1rep “How do we do it? Back row... middle row... front
Squat (2cts), Hamstring Stretch (2cts), Booty Rock row?”
2:18 / Hit the vibes, it’s
L&R with L arm behind x2 (4cts); repeat R (8cts) “We’re only shy because of the stories we tell
5x8 / B2 / No Lie, Just Slide 5reps
0:30 / It’s hypnotic the way ourselves – tell yourself another one!”
2:41 / Shake that body, NO LIE, JUST SLIDE
4x8 / A1 / Squat Stretch & Rock 4reps
4x8 / Quad Stretch · March march slide, becomes sink sink drag
Squat (1ct), Hamstring Stretch (1ct), Booty Rock
Quad Stretch L (16ct) & R (16cts) · Add the elbow dance – 2 waves as you march,
L&R with L arm behind x2 (2cts); repeat R (4cts)
0:49 / Feel you eyes, they
3:00 / Feel your eyes, they and then the outside elbow slides up. The lower CREATING THE WOW
4x8 / C1 / Bend & Pop 8reps hand follows up to clap Work the lyrics in this one and show you’re into
2x8 / B / No Lie, Just Slide 2reps
the groove – they will go there too!
March L, R (2cts) slide L (2cts); repeat R (4cts) 3:19 / No lie
4x8 / B2 / No Lie, Just Slide 4reps
0:58 / Hypnotized, pull another
1x8 / B1 / No Lie, Just Slide 1rep
+ Get low

1:03 / Hit the vibes, it’s

5x8 / B2 / No Lie, Just Slide 5reps
+ Polynesian Arms and clap
1:26 / I’m so lit, so lit, BEND & POP
2x8 / Hip Roll 8reps · Calf Stretch becomes a dance move!
Circle hips L&R with arms wide to O/H (8cts), and · Knee drops in and out, popping the hip and then
drizzle down (8cts) the chest pops in the center
· Arms turn as the chest and shoulders turn, and
1:35 / Give you all the style
hold fists at chest height in the Pop, elbows out
2x8 / Calf Stretch 2reps
· Arms are fairly loose with the movement
Turn R and punch L arm, swivel L heel out (2cts),
pull arm B and swivel L heel in (2cts); repeat L
(4cts)

1:45 / It’s hypnotic the way

2x8 / C / Bend & Pop 4reps
Swivel L knee in and out (1ct), Chest Pop (1ct);
repeat R (2cts)
1:54 / It’s so hypnotic, the way
2x8 / C1 / Bend & Pop 4reps
+ Arms up & flava

2:04 / Feel your eyes, they

2x8 / B / No Lie, Just Slide 2reps

© Les Mills International Ltd 2017 14

MUSIC EXPRESS FORMATS KEY CREDITS
1 Love On Me (3:29) 30-MINUTE FORMAT B up build-up Outro last few bars of music Choreography – Rachael Newsham
Galantis & Hook N Sling TRACKS
Intro introduction F&B forward and backward Chief Creative Officer – Dr Jackie Mills
2016 Atlantic Recording Corporation for the United States and OTS on the spot mins minutes
WEA International Inc. for the world outside of the United States. A 1, 2, 3, 4, 5, 8, 9, 10 Creative Director – Kylie Gates
Warmer Music Group Company. cts counts HOH hands on hips
Written by: Maniscalco, Eklöw, Blanchard, Boardman, Karl, Jonback,
Total Time 28.10 Program Planner – Ngawhatuhuia Arahanga-Doyle
White, Koitzsch L left O/H over head
Program Coach – Tau Siolo
2 Jump Around (3:05) R right preview
KSI feat. Waka Flocka Flame Please note: The 30-minute class format has been
Courtesy of the Universal Music Group. customized for this release. In the future when you
Written by: Schrody, Muggerud, Relf, Nelson, Mann, Appell mix and match using different releases, please use the
3 That’s My Girl (3:23) standardized express formats found in the Instructor
Fifth Harmony Education section on www.lesmills.com
2016 Simco Ltd. under exclusive license to Epic Records, a
division of Sony Music Entertainment.Under license from Sony Music
Commercial Music Group, a division of Sony Music Entertainment.
Written by: Kachingwe, Kronlund, Loules
4 Gorilla (Original Mix) (3:04)
Luciana, Will Sparks, Tyron Hapi
2016 SpinninRecords.com.
Written by: Caporaso, Clow, Ryden, Hapi, Sparks
5 Mundian To Bach E (Alex Guesta Tribal Mix)
(3:55)
Punjabi MC
2017 Central Station Records.
Written by: McLarson, Phillips, Raj, Janjua
6 Say You Do (3:22)
Sigala feat. Imani & DJ Fresh
2016 Ministry of Sound Recordings Ltd, under exclusive license to
Astrx Music, a division of Ministry of Sound Australia Pty Ltd. www.
ministryofsound.com.au..
Written by: Seal, Mauldin, Carey, Dupree, Fielder, Astasio, Pebworth,
Foster, Stein, Shave
7 Showtime (4:09)
Felguk
2014 Vicious Recordings Pty Ltd.
Written by: Lozinsky, Rozenthal
8 Pour Some Sugar On Me (4:20)
The Salted Air
2017 Les Mills Music Licensing Ltd.
Written by: Elliot, Savage, Clark, Collen, Allen, Lange
9 Get Busy (Clap Your Hands Now Remix Street
Club Long Version) (3:30)
Sean Paul feat. Fatman Scoop & Crooklyn Clan
Courtesy of the Universal Music Group.
Written by: Marsden, Hen
10 Find Me (3:24)
Sigma feat. Birdy
Courtesy of the Universal Music Group.
Written by: Van Den Bogaerde, Edwards, Lenzie, Barnes
11 Run Wild (Kaaze’s Swede Remix) (5:29)
Hardwell, Jake Reese
Revealed Recordings, under exclusive license to Cloud 9 Music B.V.
Written by: van Hanegem, van de Corput, Krabman, van Siewertsz, van der
Voort, van der Harst
BONUS
Sun Is Shining (R3HAB Remix) (3:09)
11
Axwell/\Ingrosso
Courtesy of the Universal Music Group.
Written by: Al, Pontare, Hedfors, Ingrosso
Sun Is Shining (R3HAB Remix) (1:56)
Axwell/\Ingrosso
Courtesy of the Universal Music Group.
Written by: Al, Pontare, Hedfors, Ingrosso
12 No Lie (3:41)
Sean Paul feat. Dua Lipa
Courtesy of the Universal Music Group.
Written by: Schwartz, Jakcson, Kembo, Sanderson

© Les Mills International Ltd 2017 15