As you probably have gathered, I got into fitness because of Les Mills and their easily accessible classes. They helped my gym evolution in several ways - getting my baseline fitness sorted, acting as a source of comfort in moving to new cities, and introducing me to a likeminded community (many of whom have since become my dearest friends). While I have graduated from many of their classes (with the sole exception of my beloved GRIT), I think it’s only fair to review their classes. They have helped me get where I am today, and I wholeheartedly believe they are a great way for newbies to familiarise themselves with the gym and the basics of exercise. This review will attempt to sum up their various classes in a nutshell, and help you choose the most appropriate one for you.
BodyPump
While you may not have heard of Les Mills, you’ve probably heard of BodyPump. This is hands down Les Mills’ most well known and must widely offered class globally. It is a strength-based endurance class that runs either 30, 45 or 60 minutes (depending on the timetable), with each track focused on a different body group. In an hour-long class, the flow is generally as follows: warm-up, legs, chest, back, triceps, biceps, legs, shoulders, abs and cool-down. In the more abridged versions, they tend to lose the tricep and bicep tracks. The whole class is set to upbeat music to invigorate you and motivate you through the tracks. This class, in my opinion, is the perfect stepping stone for beginners looking to take the plunge into strength training. However, while weights are used, BodyPump is not ‘’weight training’’ in the classic sense of the word for several reasons: (1) you can never load up substantially, (2) you can never get the required depth, especially on exercises like squats, given the fast-paced tempo of the music, and (3) it is endurance training, given the amount of reps you are performing, which prevents you from entering hypertrophic or strength training zones.
BodyCombat
This is another one of Les Mills’ mainstays - a martial arts-inspired class minus the actual physical contact. During a 45-60-minute session you’ll jab, punch and kick your way through the tracks and deplete your tank along the way. You’ll also learn moves from tons of martial arts disciplines, such as karate, taekwondo, boxing, muay thai, capoeira and kung fu. This is a great class for beginners or intermediates looking for a fun, cardio-based program. It’s also good for those looking to learn some moves before graduating onto more contact-based martial arts classes. There is only one bit of advice I would give beginners, and that is to stick with it. When I started out, I felt out of sorts with the moves and didn’t really feel like I was working that hard. It was only once I started mastering the techniques that I began to feel the benefit and the burn. If your inner ninja is trying to get out, this is the perfect class for you.
BodyAttack
Before I fell totally in love with GRIT, this was hands-down my favourite class. BodyAttack is a high-impact, sports-inspired workout that runs 30, 45 or 60 minutes in duration, depending on the gym timetable. This class incorporates everything from intervals to plyometrics to agility exercises. The class is separated into two blocks of four tracks, and the momentum builds with each track - so tracks 4 and 9 tend to be the most intense. There is a legs/abs track sandwiched between both halves to provide increased isolation to these muscle groups, put them under tension and give the body a couple of minutes’ reprieve from the high-intensity workout. This class is perfect for beginners up to advanced fitness goers, but I think that beginners to intermediates will benefit most from it. More seasoned gym-goers might be better served graduating up to the GRIT Series for a more intense workout in a shorter amount of time.
BodyStep
As you have probably gathered from the name, this is a step-based cardio class, which is generally offered in 45-60 minute formats. Similar to BodyAttack, the intensity reaches its crescendo at tracks 4 and 9 during the one-hour format. There are two versions of this class: Classic and Athletic. The Classic version is the original version, with more dance-based tracks, whereas the athletic version incorporates more high-intensity advanced movements like burpees, tuck jumps, plyo push-ups, etc. BodyStep Classic is a great cardio option for beginners and those who might lack the coordination to do freestyle step classes. The beauty about BodyStep is that choreography is relatively simple, especially when compared to freestyle step, and so once you master some of the basics you’ll be flying. The Athletic version is ideal for more intermediate to advanced gym goers, as it gives a taste of HIIT and will enable you to graduate more easily to the GRIT Series.
BodyBalance
Unlike the aforementioned classes, this is neither a strength nor cardio class. BodyBalance is a yoga-inspired class which focuses on flexibility and stretching. It draws on movements from Yoga, Pilates and Tai-Chi, creating a holistic package set to tranquil and calming music. Each class ends with a few minutes of meditation and relaxation. This class is suitable for fitness goers of any level, since it is a complement to strength and cardio classes.
RPM and Sprint
Both RPM and Sprint are spinning classes, with the former lasting 45-60 minutes and the latter 30 minutes. The difference between the classes is that RPM is suitable for all levels while Sprint is a HIIT-based workout. It’s basically GRIT on a bike. For this reason, Sprint is probably better suited for the more experienced spinners out there. Both classes are as intense as you choose, as you control the resistance. I am not a fan of spin, so can’t compare it to other more freestyle classes out there. However, like other Les Mills classes, these are pretty formulaic in terms of ‘builds’ - so if you are a creature of habit at least you know what to expect.
CXWORX
Compared to some of the others, this is a new class to the Les Mills family. It is a 30-minute core workout which uses free weights and resistance bands to focus primarily on abs, back and glutes. This class is suitable for gym-goers of all levels, and like BodyBalance, should be used as supplement to a strength and cardio program.
There are a couple of other classes in the Les Mills portfolio (such as BodyJam and Sh'bam) but I have decided not to review them since dancing classes are not my forte. Hopefully this article provides a good whistle-stop tour of Les Mills classes and who they are best catered for. For more information on Les Mills classes, calorie burn per program, and where you can find classes, visit www.lesmills.com/uk