Les Mills

For a Fitter Planet

Les Mills is high energy with high impact for a fitter you. 

Our Les Mills team are passionate, positive professionals who have a vast range of experience and knowledge to guide and support you through your Les Mills journey.

We love what we do, and we’re committed to dramatically improving health and happiness, helping people to become the very best they can be.

With a state of the art range of equipment; our huge range of Group Fitness classes, and enthusiastic Personal Trainers, there’s definitely something at the YMCA for everyone.

We offer all the support and encouragement member’s need to meet individual fitness goals as well as professional one on one assistance.

Les Mills Coaches

Frauke Nieschmidt

Chrissy Bevan-Hutana

Hana Crawford-Bowden

Clint Daly

Rachael Daly

Tania Rauna

Melissa Lloyd

Miri Thomas

Julie King

Naomi Whitewood

Amanda Reddington

Tash Law

Wendy Worters

Julie Walker

Alivia Groves

CX Worx

CXWORX®

Strengthen and tone your core, taking your abs to the next level.

Looking for a short, sharp workout that’ll inspire you to the next level of fitness, while strengthening and toning your body? CXWORX® is for you!

  • Based on cutting-edge scientific research
  • Brand new 30-minute format
  • Combines the best of personal training with the energy of a Group Fitness class
  • Choreographed routines and chart-topping music that’ll bring you back for more
  • Strength training and functional fitness

About CXWORX

CXWORX® really hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention. It’ll help you run faster … play harder … stand stronger!

How often should you take a class?

Because your core is challenged in CXWORX®, it’s best to take a rest day between classes to give your body time to recover. You can also tack CXWORX® on the end of other Les Mills programmes, or before doing a cardio class.

A Typical Class

1. Your instructor explains which muscle groups make up the core and why training them is so important, then takes you through a warm-up designed to gradually activate those muscles before the real work begins.

2. Your workout consists of exercises that both isolate (like crunches and leg extensions) and integrate (like standing balance and hovers) the various muscle groups. It challenges you and you really feel the benefits.

3. Before you know it, your 30minutes is up and the class is ending. Your body knows it has been tested, but as you regroup, you’re mentally scheduling your next class.

How fit do I need to be?

What do I need to bring?

Les Mills CXWORX® is low impact and low cardio, so everyone of any fitness level can give it a go. Just bring your strength and determination!

Les Mills Coach

Amanda Redding

Class Timetable

See the timetable here for the latest classes

GRIT Strength

Improve strength, increase lean muscle, all in 30 minutes…

LES MILLS GRIT® Strength is a 30-minute high-intensity interval training (HIIT) workout, designed to improve strength and build lean muscle. This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups. LES MILLS GRIT® Strength takes cutting edge HIIT and combines it with powerful music and inspirational coaches who will be down on the floor with you, motivating you to go harder to get fit, fast.

LES MILLS GRIT® Strength

BUILDS STRENGTH AND MUSCLE

Rapidly improve strength
Increase lean muscle
Set new fitness goals – then smash them!
Put your metabolism into overdrive, burning calories for hours after the workout
Forget hours of training – 30 minutes is all it takes

How often should I do a LES MILLS GRIT® workout?

Substitute a regular one hour training session with two LES MILLS GRIT® workouts per week (with a couple of days between each LES MILLS GRIT® workout). It won’t take long to see awesome results.

Is it safe?

All our programs are designed with cutting-edge set moves, certified coach training, and safety and science at their core. You can always be confident that the workout has been tried and tested for safety and results. If you have any health concerns, check in with your medical professional before trying the LES MILLS GRIT® programs.

How fit do I need to be?

This is a highly challenging workout suitable for those who are serious about taking their fitness up a notch.

What do I need to bring?

Wear your usual workout clothes and bring a drink, towel and a big attitude. We’ll provide the rest.

Les Mills Coach

Frauke Nieschmidt and Clint Daly

Class Timetable

See the timetable here for the latest classes

Grit Cardio

Improve fitness, burn calories, all in 30 minutes…

LES MILLS GRIT® Cardio is a high-impact cardio workout like nothing else.

Designed to burn fat and rapidly improve athletic capability, this explosive, 30-minute team training session combines high impact body weight exercises and uses no equipment. Led by a highly-trained coach, LES MILLS GRIT® Cardio provides the challenge and intensity you need to take your training up a notch and really get results.

LES MILLS GRIT® Cardio

IMPROVES FITNESS AND BURNS CALORIES

Rapidly improves athletic capability.
Maximizes your calorie burn within the workout and helps burn fat for hours afterwards.
Intense cardio – cardio is scientifically proven to deliver results fast.

How often should I do a LES MILLS GRIT® workout?

Substitute a regular one hour training session with two LES MILLS GRIT® workouts per week (with a couple of days between each LES MILLS GRIT® workout). It won’t take long to see awesome results.

Is it safe?

All our programs are designed with cutting-edge set moves, certified coach training, and safety and science at their core. You can always be confident that the workout has been tried and tested for safety and results. If you have any health concerns, check in with your medical professional before trying the LES MILLS GRIT® programs.

How fit do I need to be?

This is a highly challenging workout suitable for those who are serious about taking their fitness up a notch.Class Times

What do I need to bring?

Wear your usual workout clothes and bring a drink, towel and a big attitude. We’ll provide the rest.

Les Mills Coach

Frauke Nieschmidt

Class Timetable

See the timetable here for the latest classes

GRIT Plyo

Improve strength, increase speed, all in 30 minutes…

LES MILLS GRIT® Plyo is an intense plyometric-based workout that gets results fast!

Combining the principles of plyometrics and power agility training, these 30-minute team training sessions on a bench will build a powerful, agile and athletic body.

The scientifically backed and comprehensively tested training routine regimen is supported by a highly-trained coach who is down on the floor with you, pushing you to your limit and making certain that you get results.

LES MILLS GRIT® Plyo

BUILDS STRENGTH AND SPEED

Builds power and increases speed and leg strength.
Increases muscular endurance and stamina for competitive sports events.
Uses power agility training to transform muscle fiber and produce a lean, athletic shape.

How often should I do a LES MILLS GRIT® workout?

Substitute a regular one hour training session with two LES MILLS GRIT® workouts per week (with a couple of days between each LES MILLS GRIT® workout). It won’t take long to see awesome results.

Is it safe?

All our programs are designed with cutting-edge set moves, certified coach training, and safety and science at their core. You can always be confident that the workout has been tried and tested for safety and results. If you have any health concerns, check in with your medical professional before trying the LES MILLS GRIT® programs.

How fit do I need to be?

This is a highly challenging workout suitable for those who are serious about taking their fitness up a notch.

What do I need to bring?

Wear your usual workout clothes and bring a drink, towel and a big attitude. We’ll provide the rest.

Les Mills Coach

Frauke Nieschmidt and Clint Daly

Class Timetable

See the timetable here for the latest classes

RPM

Push yourself and ride to the rhythm of powerful music.

RPM® is the indoor cycling workout where you discover your athlete within. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training.

A Typical Class

In a 50 minute RPM® class, your instructor will take you through a journey choreographed to inspirational music, incorporating riding positions and speeds to suit the terrain.

Push yourself to your limit and sweat and burn to reach an endorphin high.

A typical class rides like this:

  • 1)At the beginning, the pace is easy and the resistance light, to get your legs warmed up.
  • 2) Speed and intensity then increase as you work towards your top personal pace. You’ll warm up your climbing muscles, hitting a series of full-on hill climbs that test your strength, and cycling time trials that test your endurance. There will be time for recovery, just enough to give you the energy to push through the next challenge.
  • 3)At the end of the class you will finish the journey and ride home together. Recovery is the name of the game, including the all-important stretch.

How often should you take a class?

We recommend you try and achieve two to three classes of RPM® per week in order to feel fitter, stronger and leaner.

What do I need to bring?

-We recommend you wear comfortable workout clothes to RPM®.

Cycling shorts will make the ride more comfortable, but they’re not essential. Check out the latest Reebok/Les Mills co-branded range, for the perfect gear.

For footwear we recommend that you wear cycling shoes, but check with your instructor if you need more specific help. Apart from that, bring a water bottle and a sweat towel – you are going to get very sweaty!

Level of fitness

In RPM® you have the ability to control the intensity of the workout, which means riders of all fitness levels and capabilities can work out together. The more you ride, the fitter you’ll become.

Les Mills Coach

Frauke Nieschmidt

Class Timetable

See the timetable here for the latest classes

Sprint

WHAT IS LES MILLS SPRINT?

LES MILLS SPRINT is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results.

It’s a quick and hard style of training that returns rapid results with minimum joint impact.

The short duration of a LES MILLS SPRINT workout will motivate you to push your physical and mental limits. It features bursts of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The payoff is you will smash your fitness goals and burn calories for hours after each workout.

High-Intensity interval training (HIIT) on a bike

LES MILLS SPRINT is a 30-minute workout of high intensity, designed using an indoor bike to achieve fast results.

Benefits

  • Build lean muscle and train your body to burn fat
  • Faster cardio results than with steady state training
  • Burn calories for hours after your workout
  • Short and intense – all done in 30 minutes

Just Getting started?

You don’t need to be a cyclist, but you will need some level of fitness for a LES MILLS SPRINT workout. Don’t be afraid to dial back in your first few sessions, and just get a feel for what it is all about. If you’re finding things tough slow your spinning down, reduce the load or sit up and rest. We recommend two HIIT workouts a week as part of a balanced training plan.

How many times a week should I do LES MILLS SPRINT?

LES MILLS SPRINT is designed to complement your training schedule. Doing a LES MILLS SPRINT workout twice a week will give you awesome results

Is LES MILLS SPRINT safe?

LES MILLS SPRINT has been designed with science, safety and results front of mind. If you have any specific health concerns, check with your doctor before doing a LES MILLS SPRINT workout.

How fit do I need to be to do LES MILLS SPRINT?

This workout is designed to challenge your fitness. Exercise modifications allow everyone to push their individual limits.

I’m pregnant. Can I still do LES MILLS SPRINT?

No, women are advised to reduce their exercise intensity during pregnancy so high-intensity interval training is not recommended. We suggest talking to your doctor if you have any more questions about exercising while pregnant.

What should I bring to the workout?

Wear your usual workout clothes and bring a water bottle, a towel and a big attitude. We’ll do the rest.

Class Timetable

See the timetable here for the latest classes

Tone

Tone

If you want the optimal mix of strength, cardio and core training this is it. Step into a LES MILLS TONE® class and you’ll tick off a complete workout in 45 minutes. The challenging mix of lunges, squats, functional training and tubing exercises will help you burn calories and take your fitness to the next level.

Also a great foundational class, LES MILLS TONE® has a wide variety of options accommodating all fitness levels ensuring everyone leaves the workout feeling successful.

What is LES MILLS TONE?

LES MILLS TONE combines blocks of strength, cardio and core training into one complete and convenient workout. A LES MILLS TONE workout includes a mix of exercises to work the whole body and elevate the heart rate. Tone is functional cardio and strength workout for all abilities.

Master your technique and maximise your results with LES MILLS TONE, a three-in-one group class to improve strength, cardio and core

Try Tone

Step into a LES MILLS TONE® class and you’ll tick off a complete workout.

The challenging mix of lunges, squats, functional training and tubing exercises will help you burn calories and take your fitness to the next level, all in just 45 minutes. Also a great foundational class, LES MILLS TONE® has a wide variety of options accommodating all fitness levels ensuring everyone leaves the workout feeling successful.

Class Timetable

See the timetable here for the latest classes

Body Attack

Sports-inspired high-cardio training

Les Mills BODYATTACK® is a high-intensity cardio workout designed to build strength and stamina. This high-energy class combines sports-inspired athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate you towards attacking your fitness goals – from the weekend athlete to the hard-core competitor!

A Typical Class

With BODYATTACK® you’ll get a 30-minute express cardio workout, which is all about improving your speed, fitness, strength and agility. You’ll love the group dynamic at the heart of the class, and thrive on the sports-inspired high energy training.

A TYPICAL CLASS RUNS LIKE THIS:

1)Your Group Fitness instructor will guide you through a warm-up, with big, simple aerobic moves. An increasing range of moves will gradually get more intense.

2)Then you’ll really get into the zone with intense peaks, each followed by recovery and conditioning tracks that focus on your upper and lower body individually. Dig deep and push yourself through! Have some fun with class interaction, and test your speed and agility.

3)Winding down as you reach the end of the class, the final track will give you time to recover and stretch, as you congratulate yourself on a job well done.

What do I need to bring?

When you come to BODYATTACK®, we recommend you wear comfortable workout clothes that allow ease of movement and keep your body temperature cool.

Please wear gym shoes to support the choreography you’ll be doing in the class. We recommend cross-trainers instead of running shoes, because they’ll give you better foot support for the types of movement you’ll be doing.

Apart from that, bring a drink bottle and a towel – because you’re going to get sweaty!

Level of fitness

BODYATTACK® is for everyone with moderate fitness levels who want to get fit, fast. The moves are simple and you don’t need flawless coordination, so give it a go!

Les Mills Coach

Frauke Nieschmidt and Hana Crawford-Bowden

Class Timetable

See the timetable here for the latest classes

Body Balance

BODYBALANCE®

Build flexibility, strength and inner calm.

Les Mills BODYBALANCE®, is the Yoga, Tai Chi, Pilates workout that will leave you feeling centered and calm. With controlled breathing, concentration and a carefully structured series of stretches, moves and poses, you’ll build strength and flexibility as you create a holistic workout, bringing the body into a state of harmony and balance.

A Typical Class

Each BODYBALANCE® 55 minute class is made up of 45 minutes of simple but challenging exercises, followed by 10 minutes of relaxation and meditation to fully relax and unwind. A typical class flows like this:

1) The class will begin with easy, flowing Tai Chi moves to leave your day behind, centre yourself and warm your body.

2) The instructor will then take you through various Yoga and Pilates sequences to strengthen and tone your key muscle groups. Poses and stretches are used to create suppleness and flexibility.
3) The final 10 minutes are set aside for the widely acknowledged mental and physiological benefits of meditation which also enhances the effects of the exercise.

How often should you take a class?

There is no doubt that you will experience great benefits from coming to BODYBALANCE® just once a week, but some people try to attend up to three times a week. It’s really up to you!

How often does the routine change?

Like all the LES MILLS® programmes, a new BODYBALANCE® class is released every three months with new music and choreography.

What you need to bring with you

Don’t worry about shoes, as you will do the class barefoot. We recommend you wear comfortable workout clothes which allow to move fully with freedom and ease.

A yoga mat isn’t essential, but bring one if you like.

Les Mills Coach

Tania Rauna

Class Timetable

See the timetable here for the latest classes

Body Combat

Strike, punch and kick your way to superior fitness.

Prepare to totally unleash yourself in BODYCOMBAT®, the empowering cardio workout. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by driving music and powerful instructors, you’ll strike, punch, kick and kata your way through calories to superior cardio fitness.

A Typical Class

Your BODYCOMBAT® instructor will lead you through a series of moves from a range of martial arts, set against a backdrop of awesome music.

A TYPICAL CLASS ROLLS LIKE THIS:

1) You’ll begin by warming up your body and mind, learning all the moves that will be used throughout the class, as you get ready for the battle ahead.

2) Visualise your opponent and unleash into a series of fight combinations. The focus is on speed, power and endurance. There will be time to recover as you prepare for each phase, with a final fight for your life that will seal the deal on your fitness objectives.

3) Finally, you will take to the floor and cap off the workout with some strength training and ab work. Then it’s payback time – stretch out those hard-worked muscles after your fight.

How often should you take a class?

BODYCOMBAT® is addictive, but don’t overdo it. For best results we recommend you try and battle it out two or three times a week.

How often should you take a class?

BODYCOMBAT® is a non-contact fitness program, not a self-defence course. However, fitness is beneficial in any situation.

Level of fitness

BODYCOMBAT® is for everyone with moderate fitness levels. And because the moves are simple, you don’t need to be especially well coordinated. Just give ita go, you’ll find it addictive!

What you need to bring with you

It’s a great idea to wear comfortable workout clothes which allow ease of movement. Check out the latest Reebok/Les Mills co-branded range, designed for the class. Grab some comfortable gym shoes for your feet. We recommend cross-trainers over running shoes, because they’ll give you better support for the types of movement you’ll be doing in class.

Apart from that bring a water bottle and towel – BODYCOMBAT® makes for sweaty warriors!

Les Mills Coach

Chrissy Bevan-Hutana (Xhrisy) and Hana Crawford-Bowden

Class Timetable

See the timetable here for the latest classes

Body Pump

Gain strength and lean, toned muscle without adding bulk.

BODYPUMP® is the original barbell class that shapes, tones and strengthens your entire body. This 60-minute addictive workout challenges all of your major muscle groups by using the best weight-room exercises such as squats, presses, lifts and curls.

The key to BODYPUMP® is THE REP EFFECT™, a breakthrough in fitness training, focusing on high repetition movements with low weight loads. This will help you achieve strength and introduce lean body muscle conditioning without creating bulk. With the latest chart topping music, highly trained instructors and your choice of weight, get the results you are looking for – and fast!

A Typical Class

BODYPUMP® is designed to transform your body by developing strength and endurance in major muscle groups and, in doing so, burn calories and tone your body. This is where THE REP EFFECT™ comes in – commanding 70-100 repetitions per body part, equalling about 800 movements in an average workout! We use specific music tracks to motivate you and push through the class with maximum effect.

A typical class runs like this:

1) BODYPUMP® begins with a warm-up using light weights only, to get your body moving and slowly starts to introduce your muscles to the workout.

2)Your instructor will then guide you through the main workout, focusing on each of the major muscle groups, sculpting your legs, chest, back, shoulders, and abdominals. We’ve got all the important muscles covered, and we guarantee you’ll be feeling the burn.

3)Finally, down tempo music will accompany you while you cool down. Stretch your muscles to finish the workout and help reduce muscle soreness and assist your recovery.

How often should you take a class?

Your muscles might feel a little sore after your first BODYPUMP® class, but keep at it. It’ll get easier! After your first few classes we recommend you do BODYPUMP® just three times per week. Remember, your body needs recovery time between workouts, so rest for at least one day between classes.

Complement BODYPUMP® with two to three cardio classes per week, and you’ll reshape and tone your body in no time.

Doing BODYPUMP® safely

Good posture is important for all exercise, so focus on getting your technique right from the beginning. Look after your joints by always keeping knees slightly bent – not locked – and perform the movements smoothly. Get a taste of BODYPUMP® and Learn the Moves for more advice.

Don’t overdo it with the weights, remember that BODYPUMP® uses THE REP EFFECT™ which teaches high reps with low weights to tone and strengthen. Start gradually, and then increase your weights after six weeks.

Fitness Levels

Because you determine the level of weights you are using, BODYPUMP® is suitable for all fitness levels.

Men and women, old hands and newcomers can do the class together as everyone can work at their own level.

Eventually as you get stronger you’ll begin to increase your weight to ensure that your muscles are continually challenged.

What you need to bring with you

Wear whatever you feel comfortable in and whatever allows for ease of movement in exercises like squats, lunges and overhead presses. Check out the latest Reebok/Les Mills co-branded range.

We recommend cross-trainer gym shoes over running shoes, because they’ll give you better foot support for the types of movement you’ll be doing in BODYPUMP®

Apart from that, bring a water bottle and towel – BODYPUMP® is thirsty, sweaty work!

Les Mills Coach

Chrissy Bevan-Hutana (Xhrisy) and Frauke Nieschmidt

ymca gisborne

YMCA Gisborne
Cnr Roebuck Road & Childers Road
Gisborne 4010
Ph: (06) 867 9259