81

© Les Mills International Ltd 2017 1

CONTENTS

WARMUP 3

ISOLATIONS 4

REGGAE BOUNCE 5

PURO PARI 6

RECOVERY 9

SMACK IT TO THE SIDE 10

GROOVEDOWN 13

MASH IT! 14

MUSIC, EXPRESS FORMATS, 15

KEY & CREDITS

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 SHOULDER ROLL, THROW IT UP
01. WARMUP TECHNIQUE ••Feet wide, outside shoulder-width, drop low in
the legs, elbows on thighs, toes out, chest up
MUSIC Shut It Down 4:03mins Puro Pari people!! ••Low bounce through the legs, weight shifting
Get some serious bounce in your legs and upper side to side, outside shoulder lifts
TRACK FOCUS
body chest pops in FLEX THE PALM. In the ••Gradual transition to standing, outside shoulder
A banging warm up track with two fresh combos
to kick the class into Puro Pari! SHOULDER ROLL, drop into the legs using the rolls up and back, arms long, hands low
beat to create the down bounce and remember ••Back Step the feet back then forward, hip width
to step left into the Toe-Heel. You wanna keep it apart, knees soft
Swim Back setup 2:50 / ‘bout to shut it down / 12x8 / 6reps super small and finish wide! ••Outside arm throws up, on the beat, elbow
0:06 / ‘bout to shut it down / 8x8 / 4reps –– Add Breakout leads, arm drops to finish
–– Wide Walk with Arm Wave L, R x4 (travel B) FLEX THE PALM ••Step left leg under hips, toes out, heels hip-width
–– Step Touch L, R x2 (travel F) 3:45 / ‘bout to shut it down. (Fast beat) / 1x8/ 8reps ••Feet wide, outside shoulder-width, knees soft, apart, knees soft
–– Wide Freeze with Booty Pop B “Push your butt back” ••Toe-Heel the feet wide, progressively dropping
slight bounce through the legs
Flex The Palm setup
••Palm flexed, hand sweeps across the body, down into legs, freestyle arms
0:41 / (Long synth blast) / 4x8 / 2reps 3:49 / (Fast beat) / 1x8 / 1rep
above shoulder to hip height ••Rhythm: 1, 2, 3, 4, 5 & 6 & 7 & 8
–– Wide Freeze with Palm Sweep R, Grab It R –– Add Chest Turn R (8cts) “Turn to the left”
–– Repeat L “Flex your palm. Grab it” ••Grab the fist, low, arm down to full extension, ••Increase range
–– Forward Double Punch R, L “Left hand on top” 3:53 / (Fast beat) / 1x8 / 1rep tight fist outside hip
–– Arm Roll B “Roll towards you” –– Add Chest Turn L (8cts) ••Double punch forward, at full extension, tight fist,
–– Chest Pop “Chest” bend the knees, slight bounce through the legs
3:58 / (Fast beat) / 1x8 / 1rep ••Top arm above shoulder height, fist rotates in,
0:59 / (Go go go go / 1x8 / 1rep) –– Toe-Heel (slow) x3 (transition feet under hips) (6cts)
bottom arm at hip height
–– Add Double Time “Toe, heel”
••Elbows wide, hands roll back at chest height
1:03 / (Fast beat) / 1x8 / 8reps ••Chest Pop, arms at full extension, long and
–– Chest Pop (arms down) strong at shoulder height, tight fists, palms down
••Double time
1:07 / ‘bout to shut it down / 16x8 / 4reps ••Increase bounce range
–– Flex The Palm “Flex your palm”
–– Swim Back “Wave back”
••Add SWIM BACK
••Increase range
COACHING
–– Flex The Palm
••Bounce through the chest SHOULDER ROLL
–– Step Touch L, R x2 (travel F) “Now come to me"
Get your class bouncing down on the beat. Say
something like:
2:17 / ‘bout to shut it down (synth blast) / 4x8 / 1rep
“Use the drop to get the down bounce in the
–– Toe-Heel (slow) x3 (8cts) “Toe, heel. Slow it
legs”
down”
–– Center Adductor Stretch (24cts)
(Last 2cts: preview Wide Bounce)

Shoulder Roll, Throw It Up setup

2:33 / (Whoa now, whoa now) / 2x8 / 8reps
–– Wide Bounce L, R x8 “Bounce your body”
(Last 8cts: transition to standing)

2:41 / (B up) / 2x8 / 1rep

–– Add Backward Shoulder Roll L, R x4 (8cts) “Use
the drop on the beat”
SWIM BACK
–– Add Back Step L, R x2 (B/F) with Arm Throw
••Feet wide, knees soft, walk the feet, slight weight
O/H L, R x2 “2 Steps. Back, back, front, front”
–– Add Toe-Heel (fast) “Toe, heel, toe, heel, toe, shift side to side, travel back
heel, toe” ••Arms unwind at shoulder height, slightly forward
of the body, then finish at full extension, palms
to floor
••Shoulders rotate, chest turns, other hand at
shoulder height, elbow down,
wrist flexed, palm up
••Add FLEX THE PALM
••Increase range
••Add Step Touch forward,
dragging the trailing toe

© Les Mills International Ltd 2017

02. ISOLATIONS TECHNIQUE
Full Latin people… so keep it small, tight and
MUSIC La Musica 3:47mins authentic!
TRACK FOCUS Soften the knees and work through the feet in
Something different… a Latin track for isolations. the MAMBO, heel then toe, to get more range
Underground Latin beats with a key focus on through the hips. When adding the turn, give the
getting low in the legs to increase hip range. class plenty of notice for the Cha-Cha-Cha rhythm
change.

MAMBO
Mambo setup
••Feet under hips, knees soft, weight in the heels,
0:00 / (Low synth rhythm) / 8x8 / 2reps
low in the legs, hips shifting side to side
–– Mambo L (F/B) x3½, Cha-Cha-Cha (L, R, L)
••Natural arm swing, small,
“Forward and back. Cha-Cha-Cha”
tight, elbows soft
–– Repeat R “Weight in the heel. Low in the legs,
••Push turn off the front foot
chest lifted”
••Double-time footwork, natural
arm swing at chest height,
0:29 / _ (da da da) / 8x8 / 2reps
weight in the balls of the feet,
–– Add Push Turn L (turn R) “3, 2, 1… turn.
super small
Cha-Cha-Cha”
••Increase range
–– Repeat R

4 Steps setup 4 STEPS

0:59 / (Trumpets) / 4x8 / 2reps ••Feet hip-width apart, knees super soft, hips
–– Step Touch L x3½, Ball Change (R, L) “4, 3, 2, shifting side to side
ball change” ••Step Touch, travel side, ball change the feet,
–– Repeat R small, knees soft, arms long, elbows soft
••Breathe the arms up, at full extension, palms
1:14 / We are La Musica / 4x8 / 2reps down, double clap over head
–– Add Breathe Arms (ascending) (7cts), Double
Clap O/H “Now push your hip away”

1:29 / La Musica / 12x8 / 3reps

–– Mambo “Don’t forget the Cha-Cha-Cha after
the turn”

2:14 / (Trumpets) / 4x8 / 2reps

–– 4 Steps “4 steps to the right”

2:29 / We are La Musica / 4x8/ 2reps

COACHING
–– Add Breathe Arms (ascending), Double Clap MAMBO
O/H “Reach all the way out”
Teach your class how to move their hips better.
Say something like:
Mambo setup continued
“Weight in the heels”
2:44 / La Musica / 16x8 / 4reps
“Sink into the legs”
–– Add Double time Mambo (x4) (8cts) “Double
“Lift the chest”
time. 4, 3, 2, 1”
–– Mambo (x1 slow) with Push Turn, Cha-Cha-Cha
“1 slow…now turn. Cha-Cha-Cha” When adding the turn, give plenty of notice for
the Cha-Cha rhythm. Say something like:
3:44 / La Musica / 1x8 / 1reps “Step, Turn, Cha-Cha-Cha”
–– Freestyle Freeze “How will you finish?”

© Les Mills International Ltd 2017

 JUMP THROW
03. REGGAE BOUNCE TECHNIQUE ••Feet super wide outside shoulder-width, knees
soft, weight forward, arms long
Start the DRAG WAVE with a small step to the ••Bounce feet under hips, knees soft, circle throw
MUSIC My Number 3:50mins
side before dragging the trailing toe HUUUUGE. arms overhead, at shoulder width, elbow leads
TRACK FOCUS So you wanna lead with the Drag, then float your
It’s loose, bouncy with a Reggae feel. chest through the music. SMACK IT
Coach your class to “lead with the drag” and
The bounce in the KNEE BOUNCE is loose, so ••Feet wide, outside shoulder width, heels down,
channel the chaos in the Knee Bounce.
keep it small jumping your body up on the beat. knees soft, toes to the corner
Then comes the SINGLE SINGLE DOUBLE… ••Left arm across chest at full extension, pistol grip,
and this is fast (really fast), so you need to keep palm back
Drag Wave setup Smack It setup
0:01 / Major Lazer. Along with / 1rep 2:04 / killa time _ / 1x8 / 4reps
it small. ••Hip push back hard, elbow retracts to chest, other
–– Slow Body Wave L (facing L diagonal) “Chest, –– Hip Push L with Elbow Smack L “Feet wide. Smack arm long, hand relaxed, palm in
hips” it” DRAG WAVE
•• Feet outside hip-width, knees super soft, toes to SINGLE SINGLE DOUBLE
0:07 / Get up, mister (Instr) / 1rep 2:07 / (Heavy synth) / 3x8 / 10reps the diagonal, front foot flat, back heel lifts ••Feet wide, outside shoulder-width, knees soft,
–– Slow Body Wave L (facing L diagonal) –– Add Slow transition L arm to O/H “Push your butt small elbow bounce to shoulder height
•• Body wave back, torso to diagonal, through
to the side” ••Weight shifting side to side, slight turn of the
0:12 / Hear I say sir, yeah (Instr) / 1rep (Last 4cts: preview Knee Bounce L, R) chest to hips, arms long, soft elbows, soft fists
chest, corner to corner, soft fists, palms forward
–– Slow Body Wave L (facing L diagonal) “Just •• Small step, drag inside toe towards supporting
••Flick kick to the front diagonal, low, knees soft,
your torso” 2:17 / Killa time _ / 4x8 / 1rep heel, torso transitions to front
–– Knee Bounce
foot relaxed
•• Double time
0:17 / hands in the air, sir (Instr) / 1rep ••Palms push to the high diagonal, at full extension,
•• Increase chest range
–– Slow Body Wave L (facing L diagonal) Single Single Double setup wrists flexed, palms out
•• Lead with the
2:29 / time. Die die die / 4x8 / 2reps ••Rhythm: 1&2, 3&4, 5, 6, 7, 8
Drag, knees super
0:20 / Woo, yeah / 1rep –– Single Single Double R (R, L, R, R) “Elbows up" ••Increase range
–– Add Slow Drag R, L “Drag your toe.” –– Repeat L
soft, slight bounce
••Arms loose and small
–– Slow Body Wave L, Drag R (fast) “Wave your –– Bounce Kick R, L x2 with Arms O/H “Arms straight. through the legs, hips
body” Straight legs” shifting side to side
•• Rhythm: 1, 2&3&4, 5, 6&7&8
0:25 / I say yeah / 8x8 / 4reps 2:41 / You’re gonna (fast vocal effect) / 8x8 / 4reps
–– Drag L, R “Lead with a drag” –– Add Breakout KNEE BOUNCE
–– Body Wave R, Drag L •• Feet under shoulders, knees soft, small bounce
–– Repeat R “Wind your body so smooth” 3:06 / Die die die / 4x8 / 2reps
through the legs, knee lift below hip height
Knee Bounce setup
–– Add Half Time “I wanna slow it down”
•• Slight turn of the hips, corner to corner, arms COACHING
0:50 / wanna say sound boy / 8x8 / 2reps 3:19 / You’re gonna die, die, die / 8x8 / 4reps loose, elbows super soft
DRAG WAVE
–– Knee Bounce L, R x2 “4, 3, 2, 1. Everybody –– Drag Wave •• Jump travel the supporting leg x4, torso turns in,
To set your class up for success, tell them to:
go left.” bounce the body, arms long, loose “Lead with the Drag”
–– Bounce R x4 (travel R), Wide Jump Freeze 3:43 / (Outro) / 2x8 / 1rep •• Float the inside leg, long, knee soft, foot below
–– Repeat R “Find some bounce in your body” –– Dynamic Freeze “Freeze” knee height, finish Wide Freeze facing front PERFORMANCE
•• Increase range There’s not a lot of pressure on perfect technique
Jump Throw setup
•• Back turn, outside shoulder back, finish feet here; so relax, have some fun and be playful!
1:15 / killer sound, one time / 4x8 / 1rep
–– Wide Freeze (4cts), Single Jump Throw O/H, wide, knees soft, Booty Pop to the back x4
Jump Wide (4cts) “Jump together, throw your •• Increase range
arms up” •• Natural arm swing forward at chest height
–– Repeat (with Double Jump Throw)
–– Repeat (with Triple Jump Throw)
–– Repeat (with Quadruple Jump Throw)

Knee Bounce setup continued

1:27 / (Repetitive vocal effect) / 4x8 / 1rep
–– Add Bounce Back Turn L (travel R), Wide Booty
Pop B x4 “Turn to the left side. Push your butt
to the back”
–– Repeat R (travel L)

1:40 / sound. (Heavy synth) / 8x8 / 2reps

–– Add Breakout “Are you ready? Find some pop
in your butt”
(Last ct: preview Smack It arm)

© Les Mills International Ltd 2017

04. PURO PARI 05. PURO PARI 06. PURO PARI 07. PURO PARI
MUSIC Contract 2:47mins MUSIC Drop It Down Low 2:43mins MUSIC One Dance 1:27mins MUSIC Drop It Down Low 3:49mins
TRACK FOCUS TRACK FOCUS TRACK FOCUS TRACK FOCUS
This song is a million% gangsta. This song is so dope… so we decided to use it Use the chilled out vibe to get repetition on the Take the time to set Wind It Up with a key focus
Keep the vocals natural to set up the Double Tap twice. combo. Focus on filling the music with movement, on bouncing down through the legs and winding
tight; keep the cues simple to create success. Keep your technique super tight for the Back Tap, getting lower in your legs and smoothing out the both arms equally – that’s front then back people.
keeping the arms strong and cueing with clarity. Shoulder Grind.
Put lots of pop in your butt after the Double Jump.

Double Tap setup (Continues from previous track) 0:00 / Grips on your legs / 4x8 / 16reps Wind It Up setup Puro Pari Routine setup
0:00 / Arh arh / 2x8 / 4reps 0:00 / Shake to the bass of the / 4x8 / 4reps –– Walk L, R “Same again. Lower in your legs and 0:00 / (Percussion) / 2x8 / 8reps 2:24 / (Fast beat ascending) / 16x8 / 2reps
–– Double Tap B L, R “Double tap. Right-right, –– Add Throw It Back R, L "Ba ba, ba ba" grind your shoulders” –– Wide Freeze with Arm Wave L, R –– Throw It Back
left-left” –– Grind It
Straight Arms, Back Tap setup 0:18 / why I need a one / 14x8 / 3reps 0:12 / Waaaaa!! (Low synth rhythm) / 2x8 / 8reps –– Straight Arms
Kick It Back setup 0:18 / Ay oh. The way you shake / 4x8 / 4reps –– Throw It Back –– Add Drop Bounce x2 “Drop. Get the bounce in –– Back Tap
0:09 / First things first, / 2x8 / 4reps –– Knee Lift R, L x2 –– Grind It your legs. Wave your arms in to out” –– Hip Roll
–– Wide Back Kick (slow) L, R “Feet wide. Kick –– Back Tap R, L with Cross Pull Elbows "Back Tap –– Straight Arms –– Double Jump
behind” fast, arms straight" –– Back Tap 0:24 / Shake to the bass of / 4x8 / 2reps –– Add Wind It Up
–– Hip Roll –– Add Step Back R (facing R diagonal) “Left leg, –– Add Double Tap
Double Tap setup continued 0:38 / down low gyal! (Heavy synth) / 8x8 / 8reps –– Double Jump "Pop your butt, super sharp" step back” –– Add Kick It Back
0:19 / contract. _ Let me put / 2x8 / 4reps –– Add Breakout –– Walk L, R x4 (8cts) –– Add Double Time (arms only) “4, 3, 2, 1” “Lead
–– Double Tap –– Add Palm Push L, R (Last rep: remove Walk L, R x4) with your front arm. Front, back, front, back” 3:40 / (Long synth note) / 2x8 / 8reps
–– Add Jump Side “Tap, tap, jump. Land both –– Add Double Palm Push F –– Add Cross Jump (transition from diagonal to F), –– Single Heels L, R “Heels, right, left, right, left”
feet. Keep it small” 1:24 / (Silence) / ½x8 / 1rep Freeze F “Cross out”
Hip Roll, Double Jump setup –– Dynamic Freeze “Freeze” –– Repeat L “Right leg back”
0:29 / plan. Big body / 12x8 / 3reps 1:16 / Work it like / 4x8 / 4reps
–– Double Tap L, R x4 –– Hip Roll F (fast) L x4, Heel Release (in/out) 0:49 / The way you drop it drop it / 2x8 / 1rep
–– Add Travel F “Come to me. 4, 3, 2, 1. Just the –– Repeat R –– Add Hip Grind R x3, Step R “Grind your hips”
tip of your toe” –– Repeat L
–– Add Kick It Back x4 (Double time) (travel B) 1:35 / Shake to the bass of the / 8x8 / 4reps
“Feet wide. Kick it back” –– Add Arms Up 1:01 / Gyal _ (High synth) / 4x8 / 2reps
–– Add Walk L, R x2 with Wrist Cross (travel B) –– Add Double Jump R, L x2 "Left left, right right" –– Add Breakout “Aim for extension”
“Walk back, right leg. Cross your wrists” –– Add Wide Freeze (facing R diagonal),
–– Walk L, R x2 (travel F) Booty Pop B x3, Feet Together 1:26 / Drop it down low / 2x8 / 8reps
–– Double Jump with Double Punch O/H
1:27 / contract. _ Let me put you on / 12x8 / 6reps 2:14 / Gyal! (Drop it fi mi.) / 2x8 / 8reps –– Jump Wide, Freeze
–– Add Chop It In Half (remove Walk L, R x2) –– Walk L, R (Last 4cts: preview Wind It Up)
“Chop it in half”
(Last 4cts: preview Front Tap) 2:23 / Gyal! (Heavy synth rhythm) / 4x8 / 1rep 1:38 / Waaaaa!! Work it like / 4x8 / 2reps
–– Throw It Back –– Wind It Up “Extend your back arm straight”
Throw It Back, Grind It setup –– Grind It
2:26 / or a long-term plan / 4x8 / 4reps –– Straight Arms 2:02 / Ay oh. The way you shake up / 2x8 / 8reps
–– Front Tap L, R “Tap front, wide” –– Back Tap –– Slow Walk L, R with Clap O/H (tempo
–– Knee Lift R, L x2 with Shoulder Grind L, R –– Hip Roll increasing)
x2 “Pick up your left knee and grind your –– Double Jump
shoulders” 2:14 / When you drop it down a / 2x8 / 8reps
(Continues into next track) –– Walk L, R (tempo increasing)
(Preview Routine)

© Les Mills International Ltd 2017

08. PURO PARI 09. PURO PARI
MUSIC Sleaze 2:20mins MUSIC No Lie 3:27mins
TRACK FOCUS TRACK FOCUS
Drive the energy up and let the class feel their What a track! We hit the routine four times in a
way through the routine, before taking it home row, keep your class motivated to dance it clean
in the last track. There’s lots of opportunity for and hard; then find pure groove on the heels.
silence here.

0:00 / Until they kick us / 4x8 / 4reps 0:00 / Feel your eyes / 4x8 / 4reps
–– Triple Heels (L, R, L), Wide Freeze “3, 2, 1. Push –– Triple Heel Tap (L, R, L), Wide Freeze
your butt back” –– Repeat R
–– Repeat R
0:18 / yuh carry ten ton a / 4x8 / 4reps
0:18 / feet. Until they kick us out / 2x8 / 8reps –– Add Freestyle Arm Groove “Let your arms
–– Single Heels L, R with Double Arms to O/H bounce”
(ascending in 8cts) “Singles”
0:36 / Hypnotic the way you / 2x8 / 8reps
0:27 / feet. Until they kick us out (B up) / 2x8 / 8reps –– Single Heel Tap L, R with Double Arms
–– Walk L, R “Walk it out” (ascending in 8cts to O/H) “Single. Try it with
your hands up”
0:36 / (Heavy synth) / 16x8 / 2reps
–– Puro Pari Routine “2 times” 0:45 / It’s so hypnotic, the way you / 2x8 / 8reps
–– Walk L, R “4 more times”
1:48 / (Descending synth note) / 2x8 / 1rep
–– Head Drop low, Body Wave (super slow) “Drop 0:54 / (No lie) Feel your eyes / 32x8 / 4reps
your head… super slow” –– Puro Pari Routine

1:58 / (Fast tick) / 1x8 / 4reps 3:19 / Feels how we do it (No lie) / 1x8 / 4reps
–– Single Heel Tap L, R –– Single Heels with Arm Groove “Heels”

3:06 / Feels how we do it (It’s gonna) / 3x8 / 12reps

–– Add Double Arms to O/H (ascending in 8cts)

3:20 / (Quick fade) / 1x8 / 1rep

–– Walk Out

© Les Mills International Ltd 2017

 STRAIGHT ARMS DOUBLE JUMP DOUBLE TAP
••Feet wide, outside shoulder-width, knees soft, ••Feet under hips, knees soft, double jump side to ••Feet under hips, knees soft, double tap tip of the

PURO PARI slight bounce through the legs side, small toe behind supporting leg COACHING
••Knee lift below hip height, knee out, heel in, foot ••Arms long, elbows soft, hands relaxed, outside ••Arms long, elbows soft, hands relaxed, palms in
KICK IT BACK
relaxed, toes down hips ••Feet under hips, knees soft, small jump side to Drop the upper body forward as you travel back.
TECHNIQUE ••Arm push forward to full extension, at shoulder ••Small jump, land wide, face side, knees super side, both feet landing simultaneously Say something like:
First, keep the DOUBLE TAP super tight while your height, wrist flexed, fingers open soft, sharp butt push back, controlled and strong ••Small arm swing forward, loose, elbows soft, “You need to keep the feet wide as you travel
arms chill, then KICK IT BACK with your feet wide ••Double palm push ••Arms long at shoulder width, soft hands behind hands relaxed back”
as you drop your upper body forward. forward, at shoulder hips, palms in ••Travel forward, increase forward arm swing “Lean forward, travel back”
width, circling ••Rhythm: &1&2&3&4&5&6&7&8 range, soft fist to chest height “Feet stay wide”
The STRAIGHT ARMS combo should feel fast,
forward from the ••Increase range ••Rhythm: 1&2, 3&4,
sharp and strong. HIP ROLL
elbows, pumping 5&6, 7&8
Use the knees and keep your toes connected to through the chest Help your class find more range through the hips.
••Add KICK IT BACK
the floor in HIP ROLLS and make the Hip Push in Say something like:
••Chop it in half
“Keep your toes on the floor and wind your hip”
the DOUBLE JUMP combo pop sharp. BACK TAP ••Increase range “Use the bend in the knees”
Finally, the key to WIND IT UP is to get the bounce ••Feet wide, knees soft, cross tap outside foot
“Keep your toes connected to the floor”
in your legs, dropping down with a slight lean into behind supporting leg, fast, finish wide
the back leg. You will need to practise this move ••Arms long, full extension, forearms cross, fingers WIND IT UP
until you can wind both arms equally. splayed, palms back WIND IT UP Get your class winding both arms equally. Say
••Arms drag wide, outside hips, palms back,
••Feet wide, outside shoulder-width, knees soft KICK IT BACK something like:
THROW IT BACK elbows pull up, wide, fist to shoulder height
••Unwind arms to full extension, on the beat, ••Feet wide outside shoulder-width, knees soft, “Keep it smooth and aim for extension”
••Feet wide, outside shoulder-width, tap front, ••Rhythm: 5&6, 7&8 upper body dropping forward “You need to extend your back arm as much as
rolling forward from elbow, shoulder height,
knees out, feet flat, dropping low in the legs ••Increase range the front”
fingers long, palm down on front hand ••Low back kick to the back diagonal, heel leads,
••Back heel lifts slightly, torso turns out, hands to ••Small jump (with elbow pull) ••Back hand outside shoulder, wrist flexed, elbow toes down, arms long, slight bounce through
thighs, elbows wide down, palm up the chest
••Back hand to opposite shoulder, palm to floor, ••Bounce down into the legs, heavy, slight lean ••Double time
elbow wide into the back leg ••Add DOUBLE TAP
••Shoot arm from shoulder ••Step back, feet wide, knees super soft, facing ••Add WALK BACK
height to back corner, diagonal ••Walk the feet at hip distance, travel back, knees
fingers long, palm down, ••Double-time arm-line soft
head turns, eyes to hand ••Cross jump transition, feet finish wide, facing ••Small bend in the elbows, wrists cross, arms
••Rhythm: &1, 2, &3, 4 HIP ROLL
front, slight lean into inside leg swiping out from the elbows, palms flat
••Increase range ••Feet wide, knees bent, inside heel lifts, working
••Bounce down into legs, rippling up through the ••Chop it in half
••Drop lower in the legs through the foot, toes connected to the floor ••Walk the feet at hip distance, travel back, forward
hip, feet outside shoulder-width, knees super soft
••Forward hip roll, small, arms long, elbows soft, ••Rhythm: 1&2&3&4&5, 6, 7, 8
••Natural arm-line, loose
GRIND IT hands relaxed outside hips
••Rhythm: 1&2&3&4&5, 6, 7, 8
••Feet wide, outside shoulder-width, knees soft ••Transition releasing inside
••Increase range
••Knee lift below hip height, knee out, heel in, foot foot in/out, at calf height
relaxed, toes down ••Hands at shoulder height,
••Arms long, elbows soft, hands soft fists, elbows down,
top of thighs chest turns out
••Opposite shoulder grinds ••Head turn, eyes over front
forward, smooth, winding shoulder HEELS
••Feet wide outside shoulders, knees soft, slight
through the chest
bounce through the legs, single heel tap, butt
••Rhythm: 5, 6, 7, 8
back, toe out
••Increase range
••Arms loose at full extension, soft elbows
••Arm lift forward at full extension, to overhead,
palms down, fingers splayed
••Increase range, bouncing through the hips
••Loose arm groove

© Les Mills International Ltd 2017

 TICK TICK WAVE
10. RECOVERY TECHNIQUE ••Progressive wide tap to the front diagonal,
weight on the ball of the foot, knees soft
MUSIC Love On Me 3:21mins In the POP IT arm line, one hand goes up (the
••Progressive arm sweep to the high diagonal,
TRACK FOCUS same hand as the foot that steps forward) while
freezing in each position, elbows bent
Explore the changing textures in Pop It and Tick the other travels down, before a super small
••Front hand starts at hip height, palm back; other
Tick Wave. Use your knees to pop super small, bounce in the lower body. So the whole body jolts
hand behind the hip, palm forward
then add some fluidity through the arms to when the knees go pop!
change the feel. ••Flow onto the heel, drag the back foot in,
Find the freeze and flow in TICK TICK WAVE. You arm wave top hand to the high
need to stop on the ball of the foot, then flow diagonal, fingers long,
onto the heel with lots of extension. palm to floor
Pop It setup 1:48 / Girl put your love on / 4x8 / 1rep
0:00 / (Vocal effect) / 4x8 / 8reps –– Love On Me “Feet together” ••Bottom arm finishes to
–– Wide Freeze with Double Shoulder Bounce (Last 2cts: preview Wide Hip Rock) POP IT the low diagonal, palm
“Shoulders, knees” ••Feet under shoulders, knees soft forward
–– Knee Pop “Pop it. Super small in the knees” 2:03 / singing. (Singing, singing) / 2x8 / 8reps
••Double shoulder bounce, arms long, elbows soft, ••Double time
–– Wide Hip Rock L, R with Clap ••Rhythm: Stop, stop, wave
hands relaxed, palms in
0:15 / (Children cheering) / 4x8 / 4reps
–– Hand Wave L (L, R, L) (facing L diagonal) “Right 2:11 / (Build up) / 2x8 / 8reps ••Pop the knees forward, super small, fast
hand, palms up. 3, 2, 1” –– Remove Clap ••Feet under shoulders, knees soft, facing diagonal
–– Repeat R “Your leading hand travels up” ••Wave the hands up/down, fingers lead, elbows COACHING
2:19 / We will be singing _ / 12x8 / 3reps super soft
Love On Me setup –– Tick Tick Wave x3 (travel F) “Tick, tick, come to me. POP IT
••Back hand leads up, palm forward, hand flat,
0:30 / Girl put your love on / 1x8 / 4reps Extend to the fingertips” fingers long, finish at head height
Set your class up for success. Say something like:
–– Walk L, R with Hip Rock R, L “Feet together. –– Double Knee “Double knee” “Use your knees to pop it"
••Other hand fingers down, hip height, elbow soft
Hips” “The smallest movement in your knees”
••Travel forward, back foot steps forward to
3:05 / (Outro) / 4x8 / 1rep
0:34 / I won’t let you down / 1x8 / 1rep –– Pop It “Back to the top…pop it, drop it!” opposite corner TICK TICK WAVE
–– Add Drop Your Head (slow) (8cts only) “Drop –– Double Knee ••Double knee back, on the ball of the foot, feet Help your class find the ‘freeze flow’ feel. Say
your head” under hips, knees super soft, hips turning corner something like:
to corner, weight back, small bounce through “Control the movement”
0:38 / Girl put your love on / 1x8 / 4reps the legs “Stop, stop, wave”
–– Walk L, R with Hip Rock R, L ••Use knees to pop, dropping super small into the
legs
0:42 / I feel it all around / 1x8 / 1rep
••Rhythm: 3, 2, pop
–– Add Take It ‘Round R “Take it round”

Pop It setup continued

0:46 / be singing _ (Ooh) / 4x8 / 1rep
–– Add Hand Wave (x3) (travel F) “Right leg, travel
forward. Smooth out your arms”
–– Add Double Knee R, L x2 (travel B) “Double
LOVE ON ME
knee. Travel back”
••Feet under hips, knees soft, walk the feet, hips
1:01 / won’t let you down / 8x8 / 2reps shift side to side
–– Add Drop “Use your knees to create the pop” ••Hands relaxed outside shoulder-width, elbows
down, palms forward, slight bounce through the
Tick Tick Wave setup chest
1:32 / (Girl put your love on me) / 4x8 / 2reps ••Body wave down/up, chin to chest, arch through
–– Tick Tick Wave (slow) L “On the ball of your the back, arms back
foot. Tick, tick, wave”
••Walk around, small
–– Repeat R “Control the movement”

© Les Mills International Ltd 2017

11. SMACK IT TO 12A. SMACK IT TO 12B. SMACK IT 13. SMACK IT TO
THE SIDE THE SIDE TO THE SIDE THE SIDE
MUSIC Dominator 4:37mins MUSIC Voodoo 2:00mins MUSIC Voodoo 2:00mins MUSIC Hype 3:37mins
TRACK FOCUS TRACK FOCUS TRACK FOCUS TRACK FOCUS
This banger is HEAVY – start with full energy, then There’s a lot happening in this track so nail your Remember to role-model the bounce back at the Use short, simple cues as the track builds during
use the drop to pull back and set up the Shuffle. Layer 1 & 2 cues using language that is clear and end of the Glide arm line. You need to hit it hard, the setup phase of the back turn and tell your
Always teach at least two repetitions leading off simple. then pull back quickly to nail this move. class to bring their feet together in the air.
your left leg, and you want to nail the rhythm on Use the final Step Touch reps to forewarn the class
Straight To The Front. that the Ball Change is now the first move in the
(Continues from previous track) Drop Forwards setup routine!
0:00 / (Quiet synth melody) / 8x8 / 8reps 0:00 / _ Give dem a foot / 2x8 / 8reps
Smack It To The Side setup 3:07 / (Fast beat ascending) / 8x8 / 2reps –– Push Away “On the ball of your foot. Push from –– Heel Rock (out/in) with Palm Circle L “Feet
0:00 / (Steady beat) / 4x8 / 4reps –– Smack It To The Side (x1 only) (4cts) your shoulders” wide. Weight in your heels” 0:00 / _ Top of the roster / 24x8 / 3reps
–– Smack It R (slow) (L, R, L) “Smack it to the side. –– Straight To The Front (x1 only) (4cts) –– Smack It To The side
Right, left, right” –– Walk It Back (x2 only) (4cts) Palms Up setup 0:07 / _ Give dem a foot / 2x8 / 8reps –– Straight To The Front
–– Repeat L “Turn your shoulders” –– Shuffle (4cts) 0:29 / _ Give dem a foot / 8x8 / 8reps –– Add Arm Circle L “Now straighten the arm. –– Walk It Back
–– Step Touch L, R x4 (16cts) –– Wide Walk with Low Palm Push L, R x2 “Palms Lean into your left leg” –– Shuffle
0:14 / (Heavy beat) / 8x8 / 4reps up” “Straighten your arms” –– Add Drop Into Leg R –– Push Away
–– Add Step Touch L, R x2 with Smack It Arms 3:37 / wanna kiss myself! _ / 14x8 / 4reps –– Wide Walk with Arm Throw O/H L, R x2 “Throw –– Palms Up
(fast) (8cts) “Double time” –– Add Breakout “Nail the rhythm” it” 0:14 / _ Give dem a foot (Synth melody) / 8x8 / 4reps –– Glide
–– Add Step Touch L, R x2 with Straight To The (Last rep: remove Step Touch L, R x4) –– Add (facing L) x3 “Face right and drop –– Drop Forwards
Front Arms L, R x4 (facing F) (8cts) “Straight to Glide setup forwards” –– Slap It
the front” Push Away setup 0:59 / bad man. Bad man, man / 4x8 / 2reps –– Add Turn B (L, R, L) “3, 2, turn back, right, left, –– Step Touch L, R x2
4:29 / (Heavy beat) / 2x8 / 2reps –– Arm Wave (F/B) L x3 (facing L diagonal) “Wave right”
Straight To The Front setup –– Double Palm Push R “Push away” 3, 2, 1” –– Add Wide Walk R, L x4 “Drop lower and get Ball Change setup
0:44 / I’m bigger and bolder / 4x8 / 16reps –– Heel Pump R x4 with Double Palm L (facing L –– Cross B (L, R, L) (travel L) “Da da da” your arm back” 1:29 / Hype, hype, hype, hype / 10x8 / 5reps
–– Wide Walk L, R with Straight To The Front Arms diagonal) “Hips” –– Repeat R “Feet wide, lead with the elbows” (Last rep: preview Glide) “Put it together” –– Ball Change (L, R) and Drag R with Arms O/H
L, R (ascending to O/H) “Feet wide. Same arm, (Continues into next track) (facing R) (4cts) “Ball change. Right left”
same leg” 1:14 / (Low synth melody) / 8x8 / 4reps 0:44 / Oooi! _ (Low synth melody) / 16x8 / 4reps –– Body Roll (down/up) (4cts)
NOTE –– Add Breakout “Smack it hard” “Pull your –– Glide L (travel F) “Glide your feet. Travel –– Wide Walk L, R x4 (transition from R to F) (8cts)
0:59 / I’m bigger and bolder / 4x8 / 2reps elbows back” forwards”
At 2:30 in the video, the image is not reversed to as-
–– Add Walk It Back L, R x4 (travel B) (8cts) “Walk –– Drop Forwards “3, 2… turn” 2:06 / Hype, hype, hype, hype / 4x8 / 2reps
sist in instructor learning, as you are facing the back.
backwards” Slap It setup –– Slap It (x1 only) “Slap It” –– Add Double Time “Speed it up. Add a jump”
–– Add Step Touch L, R x2 (travel F) (8cts) “Step 1:44 / _ (Wha! Wha! Wha! Wha!) / 4x8 / 4reps –– Step Touch L, R x2 –– Add Jump (transition R to F)
touch to me” –– Wide Bounce with Double Shoulder Smack x4
(transition L to R) (4cts) “Slap your shoulders” 1:44 / (Hey, Hey, Hey!) _ / 4x8 / 8reps 2:22 / Hype_ / 4x8 / 2reps
1:14 / (Heavy beat) / 16x8 / 4reps –– Repeat (transition R to L) (4cts) “Bounce in –– Step Touch L, R –– Add Breakout
–– Smack It To The Side “Are you ready to your legs” (Preview Routine)
dance?” 2:36 / Hype / 8x8 / 4reps
–– Straight To The Front (Double-time arms) –– Add Back Turn R (transition R to F) “Back turn.
“Right, left, right, left…nail the rhythm” (8cts) Left shoulder back” “Feet together in the air”
–– Walk It Back “Walk it back” (8cts)
–– Step Touch L, R x2 (8cts) 3:06 / Hype (Steady clap) / 4x8 / 8reps
–– Step Touch L, R “The whole routine?”
Shuffle setup
2:14 / (Quiet beat) / 14x8 / 8reps 3:21 / (Heavy drum rhythm) / 4x8 / 8reps
–– Wide Walk L, R x4“Shuffle. Left leg in front” –– Add Flava “Are you with me?”
–– Shuffle B (R, L, R) (facing L) (4cts)
–– Ball Change (R, L) (facing L), Backwards Turn R
(travel L) (4cts)
(Use two reps to demo facing the same way as
your class)

© Les Mills International Ltd 2017

14. SMACK IT TO
THE SIDE
MUSIC You 8:36mins
TRACK FOCUS
This whole routine is loose and raw, so give
yourself permission to let go and chunk it up in
different ways for almost 9 minutes. That’s right…
even when it feels like you’re done, you’ve still got
5 more minutes on the dancefloor. What can I say,
except you’re welcome!

Smack It To The Side Routine 4:59 / Hey, what’s your name / 4x8 / 8reps
0:00 / (Hey) / 8x8 / 1rep –– Step Touch L, R
–– Ball Change
–– Smack It To The side Palm Wave Combo setup continued
–– Straight To The Front 5:14 / Hey, what’s your name / 4x8 / 2reps
–– Walk It Back –– Add L, R x4 (Palm Wave ascending to O/H) (8cts)
–– Shuffle –– Add Step Touch L, R x2 with Breathe Arms
–– Push Away (ascending) (8cts)
–– Palms Up
–– Glide 5:29 / Cause I-I-I-I-I-I need to know / 8x8 / 4reps
–– Drop Forwards –– Add Breakout “Is that the end?”
–– Slap It
5:59 / I’ve been high and / 4x8 / 8reps
Palm Wave Combo setup –– Step Touch L, R “2 more?”
0:29 / Hey, what’s your name / 4x8 / 8reps (Last 4cts: preview Palm Wave Combo arms)
–– Wide Walk L, R with Low Palm Wave (out/in)
(4cts) “Palms out” 6:14 / (B up) / 2x8 / 1rep
–– Palm Wave Combo “Here comes the music”
0:44 / Cause I-I-I-I-I-I need to know / 8x8 / 4reps
–– Add Double Time (x2) (4cts) 6:22 / I’ll remember you / 4x8 / 2reps
–– Add Drag L with Breathe Arms (ascending) –– Add Breakout
(4cts) “Drag”
–– Repeat R “Throw your arms behind your body” 6:37 / remember (you) / 4x8 / 8reps
–– Step Touch L, R
1:14 / Cause I’ll remember you / 4x8 / 8reps
–– Step Touch L, R 6:52/ (Build up) / 16x8 / 2reps
–– Smack It To The Side Routine
1:29 / remember (you) / 16x8 / 2reps
–– Smack It To The Side Routine “Ball change, 7:52 / Hey, what’s your name / 4x8 / 8reps
smash it” –– Step Touch L, R
(Last 4cts: preview Hip Rock)
2:29 / Hey, what’s your name / 2x8 / 4reps
–– Step Touch L, R 8:07 / Hey, what’s your name / 2x8 / 8reps
–– Hip Rock L, R
2:37 / Cause I-I-I-I-I-I need to know / 4x8 / 2reps
–– Palm Wave Combo 8:14 / Hey, what’s your name / 2x8 / 1rep
–– Add Breathe Arms (ascending/descending)
2:52 / I’ve been high and / 8x8 / 4reps
–– Add Palm Wave (at chest height) “Take your 8:22 / (Quick fade) / 1x8 / 1rep
arms up higher” –– Wide Freeze with Breathe Arms (ascending)

3:22 / (B up) / 10x8 / 20reps

–– Step Touch L, R

3:59 / (B up) / 16x8 / 2reps

–– Smack It To The Side Routine

© Les Mills International Ltd 2017

 SMACK IT TO THE SIDE PUSH AWAY DROP FORWARDS
••Feet wide, outside shoulder-width, knees soft, ••Feet wide, front knee turns out, weight over toes, ••Feet wide, outside shoulder-width, weight in
COACHING
SMACK IT TO THE SIDE inside heel release
••Shoulders to corner, chest lifted, circle hands
heel lifts
••Circle push palms away, from shoulder height,
heels, dropping down into legs, knees and toes
turn out
SHUFFLE
forward, chest height, Six60 Hands wrists flexed, fingers long, palms out, elbows ••Palm sweeps from shoulder to hip height, wrist Teach this move facing the same direction as your
TECHNIQUE ••Throw inside arm across the body, to the low
diagonal, at full extension, shoulders square
down
••Back heel pump, butt pushes back, chest to
flexed, gradual transition to full arm extension
••Other hand top of thigh, palm flat,
class. Teach at least 2 repetitions leading off your
left leg. Say something like:
Okay, so this routine is pretty loose. It’s raw, so get ••Double-time arm-line corner, knees soft elbow wide “Put your left leg in front”
the moves in your body, learn the layers and setup ••Step touch the feet together, knees soft ••Hands at shoulder height, elbows down, wrists ••Rock the body forward, “3, 2, freeze, ball change, turn”
cues, then let go and chunk it up! ••Rhythm: 1&2, 3&4 flexed, palms out dropping heavy into the “It’s a backward turn… your left shoulder travels
••Rhythm: 1, 2, 3, 4, 5, 6, 7, 8 right leg back”
Now the BALL CHANGE often falls after a Step
Touch so you need to get comfortable with the ••Face left
BALL CHANGE
Ball Change, Step Touch transition. Remember to ••Circle turn back, travel back
Tell your class to bring their “feet together in the
bring your feet together in the air when adding
air to spin faster”
the turn. So it’s a jumping, spinning Back Turn! SLAP IT
Hit the left arm hard on the beat in STRAIGHT TO ••Feet wide outside shoulder-width, knees soft, DROP FORWARDS
THE FRONT and always teach at least 2 SHUFFLE bouncing down through the legs, butt pushes Coach the rhythm so the class nails when to turn.
repetitions facing the same direction as your class. STRAIGHT TO THE FRONT back Also coach the feet in the turn so they know which

Keep the feet wide and GLIDE forward smoothly

••Step touch the feet, outside shoulder-width, PALMS UP ••Hands slap front of foot to lead from. Say something like:
knees soft, slight bounce through the legs ••Walk the feet, wide, outside shoulder-width, shoulders, fingers “3, 2, 1, right, left, right” or “3, 2, turn right, left,
with the weight on the balls of the feet. When right”
••Single wide arm throw to the low diagonal, at full knees soft, weight forward, bouncing through splayed, elbows in,
you drag the feet wide the elbows always travel
extension, Six60 Hands the legs loose
backwards.
••Double-time arm-line, left arm leads on the beat ••Arm reach forward, low and strong, at full ••Arms to full extension
Finally, use the upper body rock in DROP
••Rhythm: 5&6&7&8& extension, chest turns, palms up, fingers splayed on the off-count, chest
FORWARDS to create the feel and the Arm Circle
••Arm throw over head, at shoulder-width, elbow turning side to side
to amplify the move.
leads, super loose, soft fist
BALL CHANGE PALM WAVE COMBO
••Ball change the feet, face right, dragging the ••Walk the feet wide, outside shoulder-width,
back foot long knees soft, weight shifting side to side
••Arms punch forward at shoulder height, dragging ••Cross wave the palms out/in, above hip height,
up to over head, elbows soft, tight fists, palms elbows super soft
forward ••Double time
••Feet under hips, knees super soft, arms drop and
WALK IT BACK GLIDE ••Step-drag the back foot, face side, arms throw
swing to floor smoothly, dropping low in the legs ••Feet wide, knees soft, wide-walk the ••Feet wide, knees soft, face side, back heel up,
behind the hip, breathe to over head at full
••Double time
feet, weight shifting side to side body rocks forward and back extension, hands open, palms down
••Jump transition to face front, throwing the torso ••Single wide arm throw to full ••Elbows wave back, super soft wrist, hands
••Cross wave the palms at chest height
up with arms over head, chest lifts extension, chest turns, Six60 Hands relaxed, palm down
••Cross wave ascending from hip to over head,
••Land wide, feet outside shoulder width, knees ••Gradual transition from low to the ••Palms wave forward, smooth, at shoulder height,
step touch the feet at shoulder width, breathe
soft high diagonal, Six60 Hands palms bounce back from full extension arms ascending to over head, palms down
••Jump back turn, feet together, left shoulder turns ••Travel backwards ••Increase range
••Increase range
back ••Travel forward, weight on the balls of the feet,
SHUFFLE dragging the toes
••Feet hip-width apart, knees soft, facing side,
shuffle change the feet small, travel back
••Weight on the balls of the feet, arms long, hands
relaxed, palms in
••Ball change the
feet, back turn,
travel side
••Double time
••Fast Back Turn
••Increase range

© Les Mills International Ltd 2017

15. GROOVEDOWN TECHNIQUE
MUSIC Phone Down 3:37mins Put the wind back in your body with the DRAG
TRACK FOCUS WAVE, then finish it off with a little Reggae (A.K.A
Get chill and bouncy as we revamp the Drag the KNEE BOUNCE).
Wave and Knee Bounce combos. Bring focus to
the pause before the Body Wave, and enjoy this DRAG WAVE
amazing track. ••Drag inside toe smoothly towards supporting
heel, torso transitions to opposite corner
••Feet flat, shoulder-width apart, knees super soft,
0:00 / (Synth melody) / 4x8 / 1rep toes to the diagonal
–– Wide Freeze with Breathe Arms (ascending 8cts ••Body wave back, through chest to hips, arms
/descending 16cts)
long, soft elbows, soft fists
••Double time
Drag Wave setup
••Slight bounce through the legs, hips shifting side
0:13 / This room’s so quiet / 8x8 / 4reps
–– Drag R (facing L diagonal) “Lead with a drag” to side
–– Body Wave R (facing R diagonal) “Just your
torso” KNEE BOUNCE
–– Repeat L “Get the wind in your body” ••Feet wide, knees soft, small bounce through the
legs, knee lift below hip height, foot relaxed
0:39 / But suddenly that _ bright / 4x8 / 1rep ••Slight turn of the torso, corner to corner, natural
–– Wide Freeze with Breathe Arms (ascending/ arm swing forward at chest height
descending) (16cts) “Breathe” ••Increase range
–– Body Roll (down/up) (16cts) “Roll down” ••Bounce on the supporting leg x3, travel side,
(Last 4cts: preview Drag R, L) torso turns in, finish wide, hips square to front
••Inside leg lifts, long,
Drag Wave setup continued
knee soft, foot below
0:53 / that (vocal effect) phone down / 8x8 / 4reps
knee height
–– Drag R, L “2 Drags”
–– Body Wave L, Drag R “Find the fluidity”
–– Repeat L

Knee Bounce setup

1:19 / (Synth melody) / 4x8 / 8reps
–– Knee Bounce R, L “Bounce everybody”

1:33 / the first thing you do / 8x8 / 1rep COACHING

–– Lat Stretch R (32cts) “Brace your abs. Fall into
Let the beauty of sound fill the room. Close your
your right side”
eyes and fill the music with movement.
–– Repeat L (32cts) “Turn your top shoulder up”
(Last 4cts: preview Knee Bounce L, R)

Knee Bounce setup continued

1:59 / that (vocal effect) phone down / 8x8 / 4reps
–– Add Knee Bounce (L, R)
–– Add Bounce R x3 (travel R), Wide Jump
–– Repeat R

2:26 / You’re killing the moment / 4x8 / 1 rep

–– Wide Freeze with Breathe Arms (ascending/
descending)
–– Body Roll (down/up) “Roll through your body”
(Last 4cts: preview Wide Hip Swing)

2:39 / Now I’m feeling awkward / 4x8 / 8reps

–– Wide Hip Swing L, R with hands on hips

2:53 / that (vocal effect) phone down / 2x8 / 1rep

–– Feet together with Breathe Arms (ascending/
descending)

3:06 / what could be so (vocal effect) / 8x8

–– Freestyle to finish
© Les Mills International Ltd 2017
MASH IT! 17. MASH IT! 18. MASH IT! 19. MASH IT!
After teaching this release four or five times, you MUSIC Crowd Control 4:16mins MUSIC Sahara 3:42mins MUSIC More Than Ever 4:31mins
can combine the main routines into one giant
extravaganza of a dance cardio experience.
·· Teach this release to the end of Track 12A, (Rep continues from previous track) Palm Wave Combo setup
0:00 / _ Somehow this energy / 4x8 / 4reps
Voodoo 0:00 / get gone _ (Fast synth rhythm) / 8x8 / 4reps
0:00 / (Build up) / 4x8 –– Triple Heel Tap (L, R, L), Wide Freeze
·· Leave out Tracks 12B to 15 and go straight into
–– Smack It To The Side –– Repeat R –– Wide Walk L, R x4 (Palm Wave ascending to
Track 16 Vamonos to continue with the MASH
–– Straight To The Front O/H) (8cts)
IT! Block
–– Walk It Back 0:18 / _ Somehow this energy / 2x8 / 8reps –– Step Touch L, R x2 with Breathe Arms
–– Shuffle –– Single Heel Tap L, R with Double Arms to O/H (ascending) (8cts)
–– Push Away (ascending in 8cts)

16. MASH IT! –– Palms Up

–– Glide 0:27 / _ Somehow this energy / 2x8 / 8reps
0:29 / _ We may never see the / 8x8 / 4reps
Palm Wave Combo (variation)
–– Drop Forwards –– Walk L, R –– Wide Walk L, R with Low Palm Wave (out/in)
MUSIC Vamonos 2:59mins
–– Slap It (4cts)
–– Step Touch L, R x2 0:36 / gone _ (Steady beat) / 16x8 / 2reps –– Drag L with Breathe Arms (ascending) (4cts)
Drop Forwards setup –– Puro Pari Routine –– Repeat R
0:00 / _ Give dem a foot / 2x8 / 8reps Ball Change setup
–– Heel Rock (out/in) with Palm Circle L 0:14 / (Long synth blast) / 8x8 / 4reps 1:50 /_ Somehow this energy / 4x8 / 4reps 0:59 / _ And after all we’ve / 4x8 / 8reps
(Last 4cts: preview Arm Circle with Lean) –– Ball Change (L, R) and Drag R with Arms O/H –– Step Touch L, R
–– Triple Heel Tap (L, R, L), Wide Freeze
(facing R) (4cts) –– Repeat R
0:07 / _ Give dem a foot / 2x8 / 8reps –– Body Roll (down/up) (4cts) 1:14 / All for you _ The truth / 16x8 / 2rep
–– Add Arm Circle L –– Wide Walk L, R x4 (transition from R to F) (8cts) –– Smack It To The Side Routine
2:09 / gone _ (Steady rhythm) / 2x8 / 8reps
–– Add Drop Forwards R –– Single Heel Tap L, R with Double Arms to O/H
0:44 / (Strong synth melody) / 8x8 / 4reps 2:14 / (Long synth blast) / 2x8 / 4reps
(ascending in 8cts)
0:14 / _ Give dem a foot (with Synth melody) / 8x8 / 4reps –– Add Double Time –– Wide Walk L, R
–– Add (facing L) x3
–– Add Jump (transition R to F) 2:18 / (Build up) / 2x8 / 8reps
–– Add Turn Back (L, R, L) 2:22 / _ Falling underneath the / 8x8 / 4reps
–– Walk L, R
–– Add Wide Walk R, L x4 Palm Wave Combo
1:14 / (Fast rhythm) / 12x8 / 6reps
(Last rep: Preview Glide) –– Wide Walk L, R x4 (Palm Wave ascending to
–– Add Back Turn R (transition R to F) 2:28 / (Male vocal) _ (Synth melody) / 16x8 / 2reps
O/H) (8cts)
0:44 / Oooi! (Synth melody) / 16x8 / 4reps –– Puro Pari Routine
–– Step Touch L, R x2 with Breathe Arms
–– Glide L (travel F) 1:59 / (Long synth blast) / 4x8 / 8reps
(ascending) (8cts)
–– Drop Forwards –– Step Touch L, R
–– Slap It (x1 only) 2:52 / choose. And after all we’ve / 4x8 / 8reps
–– Step Touch L, R x2 Smack It To The Side Routine setup
–– Step Touch L, R
2:14 / (Strong synth melody) / 8x8 / 1rep
1:44 / (Steady beat) / 4x8 / 8reps –– Ball Change
3:07 / All for you _ The truth / 16x8 / 2reps
–– Step Touch L, R –– Smack It To The side
–– Smack It To The Side Routine
(Preview Routine) –– Straight To The Front
––
–– Walk It Back
4:07 / (Steady beat) / 4x8 / 8reps
1:59 / (Build up) / 24x8 / 3reps –– Shuffle
–– Step Touch L, R
–– Smack It To The side –– Push Away
–– Straight To The Front –– Palms Up
–– Walk It Back 4:22 / (Soft synth blast) / 1x8 / 1rep
–– Glide
–– Shuffle –– Wide Freeze with Breathe Arms (descending)
–– Drop Forwards
–– Push Away –– Slap It
–– Palms Up
–– Glide
2:44 / (Steady beat) / 4x8 / 8reps
–– Drop Forwards
–– Step Touch L, R
–– Slap It
–– Step Touch L, R x2
2:59 / (Fast rhythm) (Build up) / 8x8 / 1rep
(Last rep continues into next track)
–– Smack It To The Side Routine

3:29 / (Staccato synth melody) / 4x8 / 8reps

–– Step Touch L, R

3:44 / (Steady rhythm) / 4x8 / 1rep

–– Step L, Single Heel Tap R
–– Single Heel Tap L, R x15

© Les Mills International Ltd 2017

 NOTE: There is no Groovedown in most express

MUSIC
format options. Please advise participants to keep
HEY INSTRUCTORS moving around after the class until their breathing
and heart rate return to normal and to do their
1 Shut It Down (4:03) MASH IT! When it comes to mixing up past releases, you own stretches to assist their recovery.
Party Favor & Dillon Francis
2016 Mad Decent. 16 Vamonos (2:59) can teach back as far as BODYJAM 32, with some The 30 and 45-minute class formats have been
Written by: Unknown Chuckie, Kronic, Krunk! exceptions: customized for this release. In the future, if you
2 La Musica (3:47) 2014 Ministry Of Sound Australia Pty Ltd.

Ray Foxx
Written by: Calleja, Narain, Vorewerk, Mitani
Many of the older BODYJAM blocks have a mix and match using different releases, please use
2011 Defected Records Limited. 17 Crowd Control (4:16) the standardized express formats in the Instructor
considerably higher complexity level that will be
Written by: Foxx, Attar, Boachie Joey Dale, Pitchback
3 My Number (3:50) Revealed Recordings, under exclusive license to Cloud 9 Music out of reach for many new members in your class. Education section on www.lesmills.com.
B.V.
Major Lazer & Battle Royal Written by: Popkema, Niemeyer, Daleboudt If you teach the more complex routines from
18 Sahara (3:42)
2016 Dubeset Media.
past releases, you will inevitably alienate new
KEY
Written by: Unknown
DJ Snake feat. Skrillex
PURO PARI 2016 DJ Snake Music, under exclusive license to Interscope
participants, and they will be unlikely to come
Records. back.
4 Contract (2:47) Written by: Moore, Stefanov, Grigahcine
GTA F forward
2016 Warner Bros. Records Inc.
19 More Than Ever (4:31) For example, blocks to avoid: B back
Written by: Williams, Cash, Gholar Breathe Carolina, Ryos L left
5 Drop It Down Low (2:43)
2016 SpinninRecords.com. BODYJAM 37 Jazz Rock mins minutes
Written by: Bonet, Schmitt, Siddiqui, Madden, Cooper
Henry Fong feat. Richie Loop BODYJAM 38 Latin Block O/H over head
2016 Dim Mak Records, Inc. OTS on the spot
Written by: Fong, Webb BODYJAM 39 Dance 4 Life
R right
6 One Dance (1:27)
Drake
Courtesy of the Universal Music Group.
OUR DECLARATION BODYJAM 40 Jive & Swing, Krump Club
BODYJAM 43 Disco Cardio
Xreps perform the Sequence/Exercise x times
This move is featured in ‘Dance School’

7
Written by: Reid, Jefferies, Graham, Shebib, Smith, Balogun
Drop It Down Low (Barely Alive Remix) OF INTENT BODYJAM 46 Tribal Explosion
BODYJAM 49 Street Jazz
Please note the color to represent the correct level of execution

(3:49) BASE FLAVA BREAKOUT

Henry Fong feat. Richie Loop The LES MILLS global family is made up of 17,500 If you have a more advanced audience who you
2016 Dim Mak Records, Inc.
Written by: Fong, Webb fitness clubs, 130,000 instructors and millions of have taught these routines to over many years,
8 Sleaze (2:20) participants from 100 countries around the globe. then maybe you can pull out one of these blocks
Knife Party feat. Mistajam Separated by geography, religion, race, color and once every six months. But if, like me, you have

CREDITS
2012 Warner Music UK Limited.
Written by: McGrillen, Swire, Dalton creed, we are united in our love of movement, a bunch of new people in each class you teach,
9 No Lie (3:27) music and the pursuit of healthy living, both for then I strongly suggest you avoid these blocks with
Sean Paul feat. Dua Lipa ourselves and our planet. higher complexity. Music Selection – Gandalf Archer Mills
Courtesy of the Universal Music Group.
Written by: Schwartz, Jackson, Kembo, Sanderson, Henriques At LES MILLS we believe in the dignity of each
However, there are some incredible older tracks, Choreography – Gandalf Archer Mills
10 Love On Me (Ookay Remix) (3:21) individual within our community and strive to Creative Consultant – Phillip Mills
respect the rights and freedoms of all. full of magic and simple, pure dance feel:
Galantis Chief Creative Officer – Dr Jackie Mills
2016 Atlantic Recording Corporation for the United States and
In our choice of role models, music and BODYJAM 41 La Bomba, BODYJAM 33 Hey
WEA International Inc. for the world outside the United States.
A Warner Music Group Company. Mama, BODYJAM 42 Jam De Podium, and who Creative Director – Diana Archer Mills
movements we understand that different people
Written by: Maniscalco, Elköw, Blanchard, Boardman, Karlsson,
could forget the Battle from BODYJAM 32! Pick Program Coach – Chris Richardson
Koitzsch, Jonback, White and societies have different standards for dress,
SMACK IT TO THE SIDE popular culture and dance. and choose your tracks carefully and you will have Program Planner – Hannah Brooking
the floor on fire every week. Technical Consultant – Andrew Newmarch
11 Dominator (Tom Staar Remix) (4:37) We also know that what is considered appropriate
Armin Van Buuren, Human Resource in some contexts can be seen as inappropriate
2016 405 Recordings under exclusive license from Armada
Music BV. in others.

EXPRESS FORMATS
Written by: Pernet, van Beek, Drexhage, Mahu, Nash
As a company that leads group fitness experiences
12 Voodoo (Original Mix) (4:00) for millions of people every day, we walk a fine
A&B Garmiani, Walshy Fire
2016 Dim Mak Records, Inc. line between delivering cutting-edge, innovative 30-MINUTE OPTION 1 30-MINUTE OPTION 2
Written by: Unknown products and ensuring that accepted norms are Track 1 Warmup Track 1 Warmup
13 Hype (Flosstradamus Remix) (3:37) upheld and respected.
Dizzee Rascal & Calvin Harris Track 2 Isolations Track 2 Isolations
Choosing, licensing and matching choreography
Courtesy of the Universal Music Group.
Written by: Wiles, Mills Track 3 My Number Tracks 11-14
to the right music is a huge challenge! We screen Smack It To
14 You (Tom Staar Remix) (5:30) Tracks 4-9 Puro Pari
the music we use and try to avoid language and The Side
Galantis Total Time 28:13
2014 Atlantic Recording Corporation. references that may cause offense. If we can, Total Time 26:40
Written by: Eklöw, Karlsson, Löf, Galantis, Pontare sometimes there will be an alternative track (at the
You (Tom Staar Remix) (3:06) bottom of the track list) for you to use instead. 45-MINUTE
Galantis We embrace open communication with our global Track 1 Warmup
2014 Atlantic Recording Corporation.
Written by: Eklöw, Karlsson, Löf, Galantis, Pontare family so differences of opinion can be expressed, Tracks 4-9 Puro Pari
15 Phone Down (3:37) and compromises reached. Track 10 Recovery
Lost Kings feat. Emily Warren Above all, we are passionate about delivering Tracks 11-14
2016 Disruptor Records/Columbia Records. Under licence
from Sony Music Commercial Group, a division of Sony Music life-changing fitness experiences, every time, Smack It To
Entertainment. The Side
Written by: Harris, Holmes, Leigh, Shanholtz, Abisi, Warren everywhere.
Total Time 42:47
BE LOUD AND HEARD
Tell us what you think of this release.
Visit lesmills.com/BLAH

© Les Mills International Ltd 2017

 PRESENTERS
Gandalf “G” Archer Mills (New Zealand) is Program Director
for BODYJAM. He is based in Auckland and has dedicated his
life to dance performance and teaching.

Nicky Lord (New Zealand) is a BODYJAM and BODYSTEP

Trainer and a BODYATTACK, BODYPUMP and CXWORX
Instructor. She is based in Auckland, where she is also Group
Fitness Manager at Les Mills Britomart.

© Les Mills International Ltd 2017

Nicky Lord and Gandalf "G" Archer Mills

PURO PARI!! Exclamation marks!!

Brace yourself for a banging Warmup track filled
with pure Moombahton greatness and a couple of
fresh combos. Track 2, Isolations… and this track
is full Latin! I love Latin! So keep the footwork tight GET 25% OFF REEBOKONE.COM
and teach your class how to move their hips better.
Track 3, Reggae Bounce, is different – yeah? It’s
loose and bouncy with that Reggae feel – before
unleashing… PURO PARI party time!
… and you wanna keep your technique tight for
this block.
Track 4, Contract, is a million percent gangsta.
Keep the vocals natural before dropping it low
in Track 5. Now this track is sooo good that we
decided to use it twice. I think CXWORX used it
too… A Dancehall, Moombahton anthem infused
with a sizzling beat, bouncing percussion and an
urge to grind (the shoulders). This track is so hot,
you’ll need the chilled vibe of One Dance to put
the combo in your body and reconnect with your
class.
Always ease into Track 7, taking your time to set up
WIND IT UP with a key focus on winding both arms
equally – that’s front and back, people.
Track 8, Sleaze, unleashes hard and heavy beats
with lots of opportunities for silence before No Lie
serves up an infectious, bouncy, Dancehall, Pop
anthem – from the greatest artist of our generation.
Something super different for recovery, Love On
Me, uses catchy House rhythms layered under a
tropical motif… so embrace the changing textures
in the POP IT and the TICK TICK WAVE.
SMACK IT TO THE SIDE!! More exclamation
marks!!
Now this whole routine is pretty loose. It’s
different – yeah? Kind of edgy, raw and slightly
unhinged. Get the movements in your body, learn
the layers and setup cues, and then let go! I give
you permission, for this routine, to chunk it up in
unique ways.
Final track… You (THE REMIX) is an epic 8½
minutes long. That’s right… even when it feels like
you’re done, you’ve still got 5 more minutes. What
can I say except “You’re welcome”.
I hope you love this release. PURO PARI, Turn it
up!
© Les Mills International Ltd 2017