PRESENTERS FROM NEW ZEALAND, NETHERLANDS

FEATURES ‧ SH’BAM – GUIDELINES FOR TRACK SELECTION ‧ PERFORMANCE‧ 5 INSTANT BENEFITS OF EXERCISE‧ BODYBALANCE/BODYFLOW: BENEFITS FOR OLDER POPULATIONS

21RELE

ASE

TEXT1

SH'BAM 21

DECLARATION OF INTENTOUR

The Les Mills global family is made up of 16,000 fitness clubs, 100,000 instructors and millions of participants from 112 countries around the globe.

SEPARATED BY GEOGRAPHY, RELIGION, RACE, COLOR AND CREED, WE ARE UNITED IN OUR LOVE OF MOVEMENT, MUSIC AND THE PURSUIT OF HEALTHY LIVING, BOTH FOR OURSELVES AND OUR PLANET.AT LES MILLS WE BELIEVE IN THE DIGNITY OF EACH INDIVIDUAL WITHIN OUR COMMUNITY AND STRIVE TO RESPECT THE RIGHTS AND FREEDOMS OF ALL. In our choice of role models, music and movements we understand that different people and societies have different standards for dress, popular culture and dance.

WE ALSO KNOW THAT WHAT IS CONSIDERED APPROPRIATE IN SOME CONTEXTS CAN BE SEEN AS INAPPROPRIATE IN OTHERS.

As a company that leads group fitness experiences for millions of people every day, we walk a fine line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected. Choosing, licensing and matching choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references that may cause offense. If we can, sometimes there will be an alternative track (at the bottom of the track list) for you to use instead.

WE EMBRACE OPEN COMMUNICATION WITH OUR GLOBAL FAMILY SO DIFFERENCES OF OPINION CAN BE EXPRESSED, AND COMPROMISES REACHED. ABOVE ALL, WE ARE PASSIONATE ABOUT DELIVERING LIFE-CHANGING FITNESS EXPERIENCES, EVERY TIME, EVERYWHERE.

Tell us what you think of this release. Visit lesmills.com/BLAH

BLAH BE LOUD AND HEARD

Hey instructors! When it comes to mixing up past releases, please ensure you have a diverse mix of music genres, moves and dance styles.

© Les Mills International Ltd 2015

CONTENTSSH’BAM – Guidelines for Track SelectionPerformance5 Instant Benefits of Exercise BODYBALANCE/BODYFLOW: Benefits for Older Populations

TRACK ARTIST

1Dance With Me

2011 Sony Music Entertainment Australia Pty Ltd. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Nacht, Schofield, Rojas, Dillard, Carter, Lawrence, Forrester

Justice Crew feat. Flo Rida 3:46

2 Cuba 2012 2015 Les Mills Music Licensing Ltd. Written by: unknown

Thirty Blackout 3:50

3 Juicy Wiggle 2015 Les Mills Music Licensing Ltd. Written by: Garcia, Gordy

Art Burns 3:39

4Heartbeat Song

2015 19 Recordings Limited, under exclusive license to RCA Records. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: DioGuardi, Evigan, Mae, Allan

Kelly Clarkson 3:18

5 Booty (Bali Bandits Radio Edit Remix)Courtesy of the Universal Music Group. Written by: Brown, Bryant, Perez, Pentz, Jean, Gittus, Omerhodic

Jennifer Lopez feat. Iggy Azalea & Pitbull 3:43

6Kiss You

2012 Simco Limited, under exclusive license to Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Yacoub, Shellback, Falk, Kotecha, Lundin, Fogelmark, Nedler

One Direction 3:03

7 New Thang 2015 Les Mills Music Licensing Ltd. Written by: Macias, Gordy

Cool Tide 3:11

8 7/11 2014 Columbia Records, a division of Sony Music Entertainment. Under license from Sony Music

Commercial Music Group, a division of Sony Music Entertainment. Written by: Johnson, Fisher, KnowlesBeyoncé 2:39

9Celebrate (From The Original Motion Picture “Penguins Of Madagascar”)

2014 RCA Records, a division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Perez, Franks, Puth, Cedar, Isaac, Maddahi, Fekaris, Zesses

Pitbull 3:11

10 We Came To Bang 2014 Musical Freedom Label Ltd. Written by: Blau, Clow, Caporaso

3LAU feat. LUCIANA 3:28

11 (I’ve Had) The Time Of My Life 2015 Les Mills Music Licensing Ltd. Written by: Previte, Markowitz, De Nicola

The Spy Juju 3:56

12 JealousCourtesy of the Universal Music Group. Written by: Wilcox, Lambroza, Jonas, Feldman

Nick Jonas 3:42

ALT 7

The Spark (Tiësto vs Twoloud Mix)Courtesy of the Universal Music Group. Written by: Young, Maxwell, van de Wall

Afrojack feat. Spree Wilson 3:10

SH'BAM 21

I’ve been receiving queries from around the world asking for clarification when mixing and matching releases; so I thought, “Let’s share this with everyone so we are all on the same page”!

Here in New Zealand we generally swap track for track. However, this doesn’t mean you have to do the same. Here are some general guidelines:• In the 45-minute class you must always teach the Warmup and Groovedown. Tracks 4, 7 and 11 are the cardio tracks so you should also include these routines and try to mix up the styles and feels. • Track 5 is usually a hips track, so aim to keep this where the Track 5 always sits.

The remainder of the class can be up to you but please think about the following:• Do you have a mixture of styles? For example, Latin, Jazz, Street. • Is there a good mix of music? Current versus old-school, male and female vocals etc. • Is there a good flow to the class? For example, you should avoid teaching three big cardio tracks in a row.

Think about the highs and lows, and the journey the playlist will create. You know your participants best and I appreciate that some classes will have a preference for one style or genre over others; so just use common sense when putting your playlist together.

Sarah

The Fine Print Les Mills' instructor resources (Music, Masterclass, Video, Release Kit, Kit) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to learn each new release and teach it in Les Mills' licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the Internet or selling Les Mills' instructor resources to other people is illegal, and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

SH’BAM 21 EXPRESS FORMAT

KEYB up build-up Intro introduction OTS on the spot

cts counts L left Outro last few bars of music

F&B forward and backward mins minutes R right

HOH hands on hips O/H over head preview

PLEASE NOTE: The 30-minute class format has been customized for this release. In the future when you mix and match using different releases, please use the standardized express formats found in the Instructor Education section on www.lesmills.com

CREDITSChoreography – Rachael NewshamChief Creative Officer – Dr Jackie MillsCreative Director – Kylie GatesProgram Coach – Sarah RobinsonProgram Planner – Eden Graziani

30-MINUTE EXPRESS FORMAT

TRACKS 1, 2, 3, 4, 5, 11, 12TOTAL TIME 25:54

Guidelines for Track Selection

© Les Mills International Ltd 2015

From L-R: Remi Brouns, Rachael Newsham, Nuno Alvaro Adelaide de Brito

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited. Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand, PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.

SH’BAM 21

SH’BAM PresentersRachael Newsham (New Zealand) is Program Director of SH’BAM and co-Program Director of BODYCOMBAT. She is based in Auckland.

Nuno Alvaro Adelaide de Brito (Netherlands) is a SH’BAM Instructor and Trainer, and a BODYCOMBAT, BODYJAM, BODYPUMP and RPM Instructor. He is also a group fitness manager and personal trainer.

Remi Brouns (Netherlands) is a SH’BAM and BODYJAM Instructor and Trainer, a LES MILLS GRIT Series Coach and Trainer, and a BODYATTACK, BODYBALANCE/BODYFLOW, BODYCOMBAT, BODYPUMP, BODYSTEP and BODYVIVE 3.1 Instructor.

SH’BAM is all grown up now – 21… wahooooo!

The class starts with a ‘wicked’ intro explaining exactly what you need to do for the next 45 minutes, ha ha ha! Wiggle and shake your body to the music :-)

I found a great House Latin track to shift things into gear early on, which has some carnival-type energy, and I’ve kept the moves simple – no real combos this time – so, straightaway, everyone with any level of ability can really let loose and get into the party.

Speaking of getting into the party, we get into the ‘swing’ of things in Track 3, literally, with a cool add-on combo that has this old-school vibe goin’ on, but these wicked instrumentals from 2015 all over it. The energy is massive here!

You get to ‘strut your thang’ in Track 5. Track 6 is when the boys take control and rark up the party, ha ha ha. In Track 7 the cardio is through the roof and off-the-chain awesome fun… which drops us down into the uber-swag Track 8.

The big cheese is back in Track 9 this time, before the club bangz for real in Track 10 and leaves you waaaaaaasted!!

As we turned 21, I felt it was necessary to make a speech (LOL) so I chose this song for Track 11 as it really says it all, hee heee :-) I thought it was a cool track when I first heard it, then it became the song I couldn’t get out of my head.

Track 12 is such a great cruisy warm-down song...

Have fun with it guys!

SH'BAM 21

Fitness Magic has a brand-new look!

We have redefined it and identified the tools that will help you create it in your classes. Fitness Magic has been renamed PERFORMANCE.

Our job as instructors demands that we step into a role in every class we teach – like being an actor, getting into character. It’s a role that enables us to lead and motivate our classes, every time.

So what exactly creates a great Performance?

1. THE MUSICEverything starts with the music – from the choreography, to the way that you use your voice, to your actions, and even the way you create your presence on stage. Think of yourself as team-teaching WITH the music; imagine it as another instructor on stage – allow it to be heard!

2. YOUR ACTIONSWhat you physically do on stage – your actions – also contribute to the Performance. These actions are driven by the emotion of the music. Your posture, the way that you move your body and the expression on your face will all add to the Performance. Sometimes the intensity of the workout will dictate that you have that ‘training hard’ look on your face, and at other times you can lighten up – and smile.

However, most of the time, you’ll be showing how much you enjoy the experience. This class is the best part of your day, so show it!

3. YOUR VOICEIn all programs, we have two voices: the conversational and the motivational, with the exception of BODYBALANCE/BODYFLOW – where we only use the conversational.

So how do you know which voice to use?

The conversational voice is mostly used in the verses and the instrumentals; and the motivational voice is used in the pre-chorus and chorus. Our motivational voice can be building, big, intense… or sometimes we just use silence.

Just like our actions, we match our voice to the music and work WITH the music – not against it.

4. THE ULTIMATE YOUThere are two elements that we use to create The Ultimate You. These are: your persona – or the character you need to step into when you teach – and your state of mind. The key to finding your persona is to answer The Ultimate You questionnaire on the next page.

Who do you dream of being when you teach?

As you work through the questionnaire, think about the qualities and attributes of this instructor. The questions will help you discover the individual elements that will enable you to step into this character. Remember – your Ultimate You will be slightly different for each program as they each have their own unique essence. Like any performing artist, the best instructors in the world re-invent themselves

PERFORMANCE

© Les Mills International Ltd 2015

on a regular basis. A big part of this is continually re-evaluating your Ultimate You.

The persona you take on when you teach is the biggest and best version of you – it’s the Ultimate You. However, it’s not about being fake or pretending to be somebody else – it’s about finding your own identity to match the program essence.

The last part of developing your Ultimate You is your state of mind – getting into the zone before class. It’s when you’re prepared, you know your choreography, you know your coaching outcomes, and you’re focused.

WHEN YOU LEARN THIS RELEASE, USE THESE 4 TOOLS:• Put your music on and listen to it carefully.

What emotions do you experience? What is the feel of each track?

• Perform the choreography in front of a mirror, with the music on. Watch your facial expressions and how you’re using your body; are you reflecting the feel of each track? Remember – it’s OK to enjoy yourself, and show it!

• Practise your coaching OUT LOUD. What’s your vocal tone like? Your speed? Does your voice match your actions and the music?

• Complete the Ultimate You questionnaire.

Remember – it’s these 4 tools that will create a true Performance; and this is what will keep your members coming back, week after week!

SH'BAM 21

THE ULTIMATE YOUWho do you dream of being when you teach? This questionnaire will help you connect with your inner rock start or your ULTIMATE YOU. So check out the short Education session on the release, answer these questions and begin your journey...

To watch the Ultimate You video, please go to https://vimeo.com/130062716 and type in the password ‘ultimateyou’

WHAT WERE YOU DOING?

WHO DID YOU SPEAK TO AND WHAT DID YOU SAY?

WHAT DID YOU EAT FOR BREAKFAST?

DESCRIBE YOUR WALK AND YOUR POSTURE.

WHAT KIND OF CAR DO YOU DRIVE?

WHAT IS YOUR PREDOMINANT FACIAL EXPRESSION?

DESCRIBE THE LOCATION WHERE YOU TEACH.

WHAT IS YOUR FAVORITE MUSIC?

WHAT ARE YOUR ‘CHARACTER’ GIVENS (eg fit, strong, confident, silly, ...)?

IF YOU ARE ‘THE ULTIMATE YOU’...BEFORE YOU CAME INTO THE ROOM...

© Les Mills International Ltd 2015

Once you have finished playing, enhancing and expressing,Think about this...

What are the conflicts holding you back from becoming THE ULTIMATE YOU? What is stopping you?

And remember, sharing this exercise with someone else will greatly enhance the experience.

Write a letter to your ‘REAL SELF’ from your ‘ULTIMATE SELF’.

WHAT DOES THE ROOM TELL YOU ABOUT YOUR CHARACTER?

DESCRIBE THE EMOTIONAL RELATIONSHIP BETWEEN YOU AND THE OTHER PEOPLE IN THE ROOM.

WHAT IS THE EMOTIONAL ENVIROMENT IN THE ROOM?

WHAT DO YOU FEEL ABOUT THE OTHER PEOPLE IN THE ROOM?

HOW DO YOU FEEL WHEN YOU ARE IN THE ROOM?

OVERALL, WHAT ARE YOU TRYING TO GET FROM THE OTHER PEOPLE?

HOW DO PEOPLE GREET YOU?

DESCRIBE ‘THE ULTIMATE YOU’.

PHYSICAL ENVIROMENT: WHAT DOES THE ROOM LOOK LIKE?

SH'BAM 21

5 INSTANT BENEFITS

OF EXERCISEWhat if you heard that there was a new drug available and as soon as you started taking it you’d be less anxious, you’d have more self-confidence, you’d have better control over what you ate, you’d be able to relax more and you would even be more productive.

So what is this amazing new drug?

Quite simply, it’s exercise. You probably exercise at least 5 or 6 times a week – it’s a priority in your life and it can be hard to imagine what it’s like to be someone who doesn’t train on a regular basis. However, lots of people don’t work out and DO need motivation. When we look at the statistics, 93% of Americans don’t meet the fitness guidelines and we all have friends and family who struggle to form the exercise habit.

The following 5 benefits of exercise occur as soon as people start training. Focusing on these benefits at the start of their fitness journey can help them to cement their exercise habit.

1 - EXERCISE REDUCES STRESS AND ALLEVIATES ANXIETY Exercise releases endorphins, which create feelings of happiness and euphoria, and studies have shown that exercise can even alleviate symptoms in people who are clinically depressed.

2 - EXERCISE IMPROVES SELF-CONFIDENCE We know that as soon as people start exercising, they feel better about themselves. Regardless of weight, size, gender or age, exercise immediately increases our self-esteem and gives us a more positive self-image.

3 - EXERCISE HELPS TO CONTROL FOOD ADDICTION Physical activity prompts our bodies to release dopamine, the ‘reward chemical’ associated with pleasure – meaning we are less likely to crave sugary foods.

4 - EXERCISE INCREASES OUR ABILITY TO RELAXFor some people, a moderate workout can provide the same effect as a sleeping pill – even for those with insomnia.

And finally...

5 - EXERCISE HELPS US GET MORE DONE Research shows that employees who undertake regular exercise are more productive and have more energy than those who sit at their desks all day long.

So what does this mean for you as an instructor? We know that helping people to stay motivated as they begin to exercise is a challenge. Most people will be focused on the aesthetic benefits, and can become demoralized when they don’t see changes straightaway. So when you talk to that new person in class, you can mention these instant benefits of exercise to help them stay on track. Remember to use the Smart Start template and give new people permission to leave after the first few tracks – because even 20 minutes of moderate exercise can provide us with long-term health gains and provide these 5 immediate benefits.

www.lesmills.com/knowledge/smart-start/

© Les Mills International Ltd 2015

SH'BAM 21

BODYBALANCE/ BODYFLOW: BENEFITS FOR OLDER POPULATIONS It’s well known that when we get into our 40s and 50s our ability to balance and to perform functional tasks begins to deteriorate. Les Mills BODYBALANCE contains a mix of moves that can address these changes. However, until now, we had no scientific evidence to prove how effective they are.

THE TEST

The University of the Sunshine Coast in Australia decided to put BODYBALANCE to the test. They recruited 28 participants, aged 55 to 75, and split them into two groups: one that was a control; and the other that would attend two BODYBALANCE classes per week for a total of 12 weeks. Everyone involved was physically active, but had not undertaken resistance or balance training within the last 6 months.

Measurements were taken at the start and end of the trial. These tests measured their ability to balance and to perform functional tasks such as moving from sitting to standing, and their walking speed.

BODYBALANCE IMPROVES FUNCTIONAL ABILITY

When compared to the control group, the BODYBALANCE participants saw greater improvements in both their balance and functional tests. Functional ability is very important; it requires the integration of lower-limb strength, balance, and sensorimotor and psychological factors.

Performance in these tests can be used as an indicator of vitality and of our risk of experiencing falls, so any improvements in these are of benefit to older adults – even if they are healthy and mobile.

So there you have it: the proof that BODYBALANCE not only helps us to balance but also improves our functional performance as we progress into older age.

© Les Mills International Ltd 2015

SH'BAM 21

1 DANCE WITH ME

TIPBe your usual welcoming fabulous selves and they’ll know they’re in for an awesome ride.

TRACK FOCUS Set the tone for ‘anything goes’ and having fun with dance.

STYLEStreet

FEEL Upbeat, Party

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:12 Hey, I know you A Step Touch L&R (4cts) 8x

0:28 Hold on the A1 + Clap 4x0:35 ‘Cause you’re

dancingA2 Step, Clap & Pump Combo

Step Touch L&R F with Clap x2 (8cts),walk B with Palm Pump (8cts) 2x

0:51 Turn the lights B Hip SwingHip Push L&R (2cts) 16x

1:06 be your favorite,

B1 Strut & Swing ComboWalk L, R, L, together (4cts), step R and swing hips R&L x2 (4cts); repeat R (8cts)+ Step F to face R side on Hip Swing 2x

1:21 the way you do B2 + Step F to face L side on Hip Swing 2x

1:36 ‘Cause you’re dancing

A2 Step, Clap & Pump Combo 2x

1:52 got me heated, B Hip Swing 16x

2:08 What’s your flavor?

B1 Strut & Swing Combo 2x

2:23 the way you do B3 + Step F to face side on Hip Swing + Arm Drizzle

2x

2:38 ‘Cause you’re dancing

A2 Step, Clap & Pump Combo 2x

2:54 (Quiet) Feet wide, arms wide to O/H (4cts), roll down, hands to thighs (4cts)

2:57 We gonna set this Feet wide, Shoulder Pop R&L (4cts) x7, roll up (4cts)

3:14 ‘Cause you’re dancing

A2 Step, Clap & Pump Combo 4x

3:42 Starburst Arms to finish

© Les Mills International Ltd 2015

2CUBA 2012TRACK FOCUS Cue the combo clearly so they are ready to go everywhere.

STYLELatin, House

FEEL Carnival, Salsa Club

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:00 (Drums) A Shimmy and Hip

Shimmy OTS (with light drums) (4cts)Hip Bump L&R x2 (with big drums) (4cts) 3x

0:10 (Drums) A1 Matador ShimmyShimmy OTS (with light drums) (4cts)Wide Run OTS (with big drums) with arms O/H (3cts) and Throw Down (1ct) Note: Last rep, 8cts for Shimmy OTS and for Wide Run OTS

Jungle Tap on last 4 cts

4x

0:29 (Quick drums) B Jungle TapStep with Wide Tap L&R with R&L Arm Swing and pump (4cts)+ Hop ‘N’ Swing on last 4 reps

13x

0:52 Cuba, quiero

C Walk OTS and ClapWalk OTS L&R and clap O/H (2cts)

Single Salsa on last 8 cts16x

1:07 Cuba, quiero C1 Single SalsaSalsa Step L F, center, B, center with easy Latin Arms (8cts) 4x

1:22 B up D Latin House TapTap F L&R (4cts) 4x

1:29 (House beat) D1 + Arm Swing and Lean 8x1:44 (Piano) D2 + Tap anywhere 8x1:59 Cuba, quiero A2 Shimmy and Tap

Step Tap with Shimmy L&R (4cts) 8x2:14 Cuba, quiero E Salsa Slide

Step Touch L&R (4cts) 2x2:18 La salsa. E1 + Ba-ba Rhythm and Hips for 2 reps 2x2:22 (Beat) E2 + Hips 4x2:29 Cuba E3 + Salsa Slide Anywhere 8x2:44 B up D1+

E2Latin House ComboLatin House Tap x2 (8cts)Salsa Slide x2 (8cts) 2x

2:59 (Beat) D2+ E3

+ Tap anywhereNote: Jump on the floor and join your class

6x

3:44 Shimmy & Drop to finish

TIP Watch the Masterclass to see how Rach does the Salsa Slide. You really want to get that ballroom look and feel, and if you miss the first Shimmy don't panic.

SH'BAM 21

3 JUICY WIGGLETRACK FOCUS Simple, clear cues will make this track really ‘go off’. Options!

STYLEHouse, Street

FEEL Bluesy, Cheesy

TIP This track ‘goes off’ when the beat drops. See in the Masterclass how Remi allows a bit of silence each time it happens so participants can just dance and enjoy.

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:06 _ I walked into A Juicy Twist

Step L, tap R toe, heel, toe (4cts), hold (4cts); repeat R (8cts) 1½x

0:17 Girls! They were A1 + Step together, step together 2½x0:37 _ Now move your A2 + Grapevine

+ Bouncy Bouncy2½x2x

1:07 (Piano) Step Touch L&R (4cts) 4x

1:14 just lost my mind A2 Juicy Twist + Grapevine 3x

1:35 Ahh, get juicy A3 + Bounce & Gallop (cts 7&8) 6x

2:19 (Piano) Step Touch L&R (4cts) 8x

2:33 (Piano solo) B Piano play, facing R&L(16cts)Piano play, facing R&L (8cts) x2 1x

2:47 Ahh, get juicy A2 Juicy Twist 2x

3:01 juicy wiggle! _ A3 + Bounce & Gallop (cts 7&8) 4½x

3:35 Piano Play L to R to finish

© Les Mills International Ltd 2015

4HEARTBEAT SONGTRACK FOCUS Let the music speak, and feet cues are key here. Sprinkle some feel cues in to set them free to dance.

STYLEContemporary, Jazz

FEEL Uplifting, dancing in the love club clouds

TIP Remember contemporary is a lot about fluidity so aim for that in the Pull & Push movement.

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:00 is my heartbeat Hold OTS with hands to heart (8cts), and open (8cts)0:06 up, up, up Step Touch L&R (4cts) 5x

0:14 You, where the A Heartbeat Combo3x Run F L, R, drag L leg (4cts), Step Touch R&L x3 B (12 cts); repeat R (16cts) 2x

0:40 I, can feel B Contemporary SwingStep L, swing R leg B, knee in, B OTS (6cts), step R, L (2cts); repeat R (8cts)(Last rep: Jump & Arms)

2x

0:53 is my heartbeat song

B1 + Jump & Arms 4x

1:18 I, wasn’t A Heartbeat Combo 1x

1:30 Your hands on A1 + Hop ‘N’ Drop, and Palm Push+ Hip Sway & Palm Pull, Push 1x

1:43 is my heartbeat song

A2 + Spin Turn(Last rep: hold the Push with vocals (4cts)

3x

2:22 is my heartbeat song

Hold OTS with hands to heart (8cts), and open (8cts)

2:28 up, up, up B Contemporary Swing 1x2:33 is my heartbeat

songB1 + Jump & Arms 4x

3:00 is my heartbeat song

A2 Heartbeat Combo 1x

3:11 Big push O/H and down to finish

SH'BAM 21

5 BOOTYTRACK FOCUS Cue the 3 Booty Pops and Knee Lift early and well, and the Walk forward and Pump and Walk back and Pump, then they are in control and can relax and have fun.

STYLEJazz

FEEL Catwalk to the dancefloor in a club – and own it! (Aka Zoolander, aka Blue Steel)

TIP Time to get your saucy attitude on! Just notice the slight difference with the ladies and gentlemen armlines and coach both if needed.

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:00 Have you seen A 3 Steps

3 steps B with Body Wave. L, R, L then R, L, R 4x0:15 All the sexy B Walk & Lean L

Wide Walk L&R x2 (4cts), Lean L (4cts); repeat R (8cts) 2x0:30 _ They’re beggin’ B1 Stomp & Pop L

Stomp Walk L&R x2 (4cts), low Squat and Booty Pop L (3cts) and lift R knee (1ct); repeat R (8cts) 4x

0:59 Big, big, booty, C Booty Roll LDouble Tap L F (2cts), Hip Roll (2cts) 8x

1:14 (Beat) D Clubbin’ Strut LWalk F L, R, L (3cts) and jump wide (1ct), pump hips (3cts), jump together (1ct); repeat B (8cts) 2x

1:29 (Synth) D1 + Arm Throw wide on Jump Wide+ Hand to head R, L, Hair Flick with hands to thighs OR hand to head R, L, tuck chin in with fists crossed low and throw arms wide (guys’ option) 2½x

1:49 _ Mesmerized by E Matrix FreezeFeet wide and Chest Circle B L to R (8cts) 2x

1:56 _ I can guarantee A 3 Steps R 2x2:03 All the sexy B Walk & Lean R 2x2:19 Booty, booty, B1 Stomp & Pop R 4x

2:48 Big, big, booty, C Booty Roll R+ Hip Shine with R hand after 4 reps 8x

3:03 (Beat) D Clubbin’ Strut R 2x

3:18 (Synth) D1 Note: Optional Bicep Curl on 1st rep+ Arm Throw wide on Jump Wide+ Hand to head R, L Hair Flick with hands to thighs OR hand to head R, L, tuck chin in with fists crossed low, and throw arms wide 2½x

3:37 Pose to finish

© Les Mills International Ltd 2015

6KISS YOUTRACK FOCUS The key here is to load the feet cues smartly in the Stomp & Drag with the 4 steps back because quite a lot of choreography happens early on in the track.

STYLEHip Hop, Street, Jazz

FEEL Boy-Band Rock concert vibes

TIP This is an easy track to follow, so once the choreography is set up, connect with your participants and sing a long!

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:05 want to take you A Styles Run

Step L, R, L, travel L (3cts), Kick R, L, R (5cts) OTS; repeat R (8cts)

4x0:25 And if you A1 + Run and Kick Flick 2x

0:36 To-o-uch, get

B Stomp & DragDouble Stomp F (2cts) & Drag (2cts) L&R x2; 4x small steps angled B L with arms wide (8cts) and angle R with Hand Grab (8cts)Note: No arms on 1st rep

2x

0:58 (Guitar) Boy-Band Horseplay! (16cts)

1:04 baby, don’t you A Styles Run 4x

1:25 And if you A1 + Run and Kick Flick 2x

1:36 To-o-uch, you get

B Stomp & Drag 2x

1:57 (Guitar) A Styles RunTravel F 2x

2:08 Na, na, na A1 + Run and Kick Flick, travel B 2x

2:18 To-o-uch, you get

B Stomp & Drag 4x

3:00 kiss you Blow a kiss to finish!

SH'BAM 21

7 NEW THANGTRACK FOCUS Just keep hopping! That’s the secret... GIVE OPTIONS, and direct the traffic swiftly during the 6 reps forwards and Fast Run backwards.

STYLEHouse, Street

FEEL Dance like you’re trying to keep warm... Modern-day Hopscotch!

TIP Don’t go too hard too soon in this track. Let it build for your participants, then let them go!

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:06 Ooh, the way A Double Heel Pump

Hop L, double dig R heel (2cts); repeat R (2cts) 8x

0:21 my new thang, A1 + Double Heel Kick 4x

0:31 get saxy, girl, A2 + Front and side 4x

0:37 (Beat) A3 + Massive pump 8x

0:52 Aha! A4 + Hands up to shoulder height 8x

1:07 I heard it’s your B New Step ThangStep L, drag R to pop L heel (2cts), step L, step R together; repeat R (4cts) 4x

1:22 I don’t care if B1 + Lift knee 4x1:37 (Synth wave) C Step Touch L&R (4cts) 8x

1:53 Ooh, the way C1 Step Knee L&R (4cts) 8x

2:07 new thang, you C2 + Shot-put Throw 8x

2:22 People! A1 Double Heel PumpNote: Travel B after 4 reps

8x

2:37 (Beat) A5 Double Heel Pump ComboDouble Heel Pump L&R x3 (12cts)Quick run B (4cts) 4x

3:07 New thang Jump Pop to finish

© Les Mills International Ltd 2015

THE SPARK ALTTRACK FOCUS Feet cues are crucial here – and also use non-verbal cues to reinforce that the Jump Turn is an option.

STYLEHouse, Jazz

FEEL Happy, Uplifting and Bouncy

7

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:00 (Beat) Step Touch L&R (4cts) 8x

0:13 (Synth wave) Starburst Arms (4cts)Hands to thighs, roll down (8cts) and up (8cts)

0:22 The sky, alright Step Touch L&R and Clap (4cts) 8x

0:37 Taking back the A Step & Skip ComboStep Touch L&R (4cts), skip L (4cts); repeat R (8cts) 2x

0:51 B up B1 Sparks Flyin’ Combo Heel Dig L&R x2 (8cts)Step Touch L&R (4cts), skip L (4cts); repeat R (16cts) 2x

1:19 (Heavy beat) B2 + Jump Turn with arms O/H 2x

1:48 (Synth wave) Starburst Arms (8cts)Hands to thighs, roll down (4cts) and up (4cts)

1:56 The sky, alright Step Touch and Double Clap (4cts) 8x

2:09 Taking back the A Step & Skip Combo+ Arm Reach L&R to Step Touch 2x

2:24 B up B1 Sparks Flyin’ Combo + Arm Reach L&R to Step Touch 1x

2:38 (Heavy beat) B2 + Jump Turn with arms O/H 2x

3:08 Starburst Arms to finish

SH'BAM 21

8 7/11TRACK FOCUS Less is best in this track – PREVIEW as much as possible and let the music speak. The choreography is lyrically bound to the song.

STYLE Hip Hop

FEEL HipHip Crew does Basketball dripping in swagu

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:00 _ Shoulders

sidewaysA Legs Side To Side and Smack It Combo

Easy Lunge R&L, no arms (4cts)Easy Lunge R&L with Double Basketball Bounce R (2cts), Double Fist Roll and Punch L (2cts) 4x

0:14 _ Smack it, smack

A1 Smack It ComboEasy Lunge R&L with Double Basketball Bounce R (2cts) Double Fist Roll and Punch L (2cts)

‘In The Air’ on last rep4x

0:20 _ Wave your hands

A2 Smack It In The Air ComboSmack It Combo (4cts)+ Easy Lunge R&L with R hand in the air (4cts) 4x

0:35 I know you care! B Drag & PopStep R (2cts), L, R (2cts), Chest Pop x4 (4cts); repeat L (8cts) 3x

0:49 My hands up, B1 + Arms wide + 2 Smacks and Lunge 4x

1:17 Hold that cup A1 Smack It Combo 8x

1:31 Man, this here’s C Drag & Shoulder RollStep R (2cts), L, R, (2cts), Double Shoulder Roll B, (2cts) and Body Wave F (2cts); repeat L (8cts) 2x

1:46 Girl, I’m trying C1 + Leg Lift 2x

1:59 _ Shoulders sideways

A Legs Side To Side and Smack It Combo 4x

2:13 _ Smack it, smack

A1 Smack It Combo 4x

2:21 _ Wave your hands

A2 Smack It In The Air Combo 4x

Slow move to finish

TIP As the Track Focus says, less is best. During Masterclass rehearsals Rach sometimes didn’t say anything and it was very powerful. So if you’re comfortable, use your previews and visual cues and give it a go.

© Les Mills International Ltd 2015

SH'BAM 21

9 CELEBRATETRACK FOCUS When you get to the combo of walking to both diagonals, tell them TWICE so no one misses the combo!

STYLEStreet, Latin

FEEL Sh’Penguin- themed Dance Party in Miami

TIP If you’re wondering why we’re talking about penguins it’s because this song is from the movie “Penguins of Madagascar” – so YouTube the music video.

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:07 I, just want A Corner Walk L

Corner Walk L and Clap (4cts), jump B with Finger Pump (4cts) 4x

0:22 We been around

B Side Mambo LSide Mambo L (2cts), Cha-Cha-Cha R (2cts); repeat R (4cts) 4x

0:38 Broom, broom, B1 + Arm Roll in on Mambo 4x

0:52 I, just want A Corner Walk L 4x

1:08 (Trumpets) A1 + Add Disco Point up, low crossed, low wide 4x

1:23 I’ve patiently B Side Mambo R 4x1:38 Broom, broom, B1 + Arm Roll in on Mambo

(Optional performance)4x

1:53 I, just want A Corner Walk R 4x

2:08 (Trumpets) A1 + Add Disco Point up, low crossed, low wide 4x

2:23 Live it up B1 Side Mambo L 4x

2:38 I, just want A Corner Combo L&R 2x2:53 (Trumpets) A1 Add Disco Point up, low crossed, low wide 2x

3:08 Mysterious Penguin pose to finish!

© Les Mills International Ltd 2015

10WE CAME TO BANGTRACK FOCUS The Step Touches need to be SMALL in the Walk phase, so that when they go faster, the class is prepared to move in a small range and achieve the speed. ALSO, options are crucial here because people dancing full-on get exhausted but want to keep going as the music is so driving.

STYLEHouse

FEEL Killer Cardio, Clubbing Dance Marathon

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:01 _ Can you hear A Bang Bang Bounce Combo

Step L, tap R foot to L corner F, B, F (4cts), march OTS (4cts); repeat R (8cts) 2x

0:16 the moment we A1 + Walk B 2x

0:31 Walk like a model

A2 + Leg Swing+ House Run B, small ROM 2x

0:46 (Beat) A3 + Hop on to leg 2x

1:06 B up A4 + Knee Pop on run B 2x1:17 Walk like a

modelB 4 Slow Steps

Step L, step together x4 L (8cts) & R (8cts) 2x

1:32 (Plain beat) B1 4 Fast Steps Step L, step together x4 L (4cts) & R (4cts) 2x

1:39 Walk like a model

B2 + Arm Lean 4x

1:54 _ Can you hear Step Touch L&R (4cts) ‘Stutter’ rhythm

8x

2:08 If you’re looking for

A1 Bang Bang Bounce Combo with Stutter+ Stutter rhythm to run B (cts 7&8) 2x

2:23 Whoa, whoa. A2 + Leg Swing+ House Run with Stutter 2x

2:38 (Beat) A4 + Hop and Knee Pop+ Arms wide on “Bang” 6x

3:24 Starburst Arms to finish

SH'BAM 21

11 (I’VE HAD) THE TIME OF MY LIFETRACK FOCUS Make sure they do 7 Runs and WATCH you and HEAR you cue the ‘Turn, Run, Jump and Step Touch’. PLEASE DO NOT ATTEMPT the LIFT, as there are risks involved. The demonstration in the Masterclass was performed after a lengthy period of conditioning and preparation.

STYLEJazz, Latin

FEEL Dirty Dancing Escapism for Cougars

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:00 Drinks break/Optional Dirty Dancing Introduction (48cts)0:24 To you... A Baby Salsa

Side Salsa L&R (4cts) 4x

0:33 I’ve been waiting

A1 + Latin Arms 16x

1:03 Just remember...

B Split Leap ComboWalk L x7, step R together (8cts)Step Touch with Clap R&L x2 (8cts)

Circle Turn and Split Leap1x

1:18 _ I’ve had, the B1 + Circle Turn (4cts) and Split Leap (4cts) 1x

1:34 To you... Feet wide, arms O/H and down (8cts)

1:37 Hey baby! A1 Baby Salsa 14x

2:03 _ You’re the one A2 + Travel F 4x

2:11 So I tell you Step Touch B L&R with Clap (4cts) 4x

2:18 _ I’ve had, the B1 Split Leap Combo 2x

2:48 To you... A1 Baby Salsa (Travel B) 4x

2:55 (Synth) A3 + Fast feet L&R F (on musical accents) 4x3:00 Now I’ve had Feet wide, arms O/H and down (16cts)

3:07 way before, no Step Touch B L&R with Clap (4cts) 4x

3:14 _ I’ve had, the B2 Split Leap Combo+ Travel F on Circle Turn+ Travel B on Step Touch

2½x

3:48 Now I’ve had Arms wide to O/H to finish

TIP Have the time of your life and don’t be afraid, just loose control (Did you like that?;). Super simple choreography so just let everyone enjoy the moment.

© Les Mills International Ltd 2015

12JEALOUSTRACK FOCUS This is a great time to put the emphasis on your participants and encourage them to see how awesome and ‘too sexy beautiful’ THEY are :-)

STYLEStreet

FEEL Slow Wind and Grind as the club closes

TIP Thank everyone for coming and tell them they did a great job, especially those first timers.

MUSIC SEQUENCE/CHOREOGRAPHY REPS0:04 (Synth) A Easy Step Touch

Low Step Touch L&R (2cts) 20x

0:30 I turn my chin, music

A1 Single, Single, DoubleLow Step Touch L, R, L&L with hands to lower back (4cts); repeat R (4cts) 2x

0:41 not your fault that A2 Single, Single, Double with Arm ComboSingle, Single, Double L, arms low and wideSingle, Single, Double R, Flat-Hand PumpSingle, Single, Double L, hands crossed on heartSingle, Single, Double R, hands around head 1x

0:51 ‘Cause you’re too B Booty RollDouble Tap L F (2cts), Hip Roll (2cts) x4; repeat R (16cts) 1x

1:12 _ I wish you C Shoulder RollFeet wide, quick, quick, slow R,L,R then L,R,L 2x

1:25 _ Protective or D Calf & Hamstring Stretch LFace L for Calf Stretch L (8cts), straighten front leg for flat-back Hamstring Stretch (8cts) 1x

1:32 I turn my chin, A1 Single, Single, Double 2x

1:43 not your fault that A2 Single, Single, Double with Arm Combo 1x

1:52 ‘Cause you’re too B Booty Roll 1x2:13 Jealous. Jealous. C Shoulder Roll 2x

2:23 For you. D Calf & Hamstring Stretch R 1x

2:35 I turn my chin, A1 Single, Single, Double 2x

2:45 not your fault that A2 Single, Single, Double with Arm Combo 1x

2:55 ‘Cause you’re too B Booty Roll 1x

3:16 (Instrumental) A1 Single, Single, Double 4x

facebook.com/lesmills

@lesmills

@lesmillstribe