Les Mills Ceremony #12

LES MILLS CEREMONY is a 45-minute full-body functional circuit, built to develop strength and cardio conditioning in the same workout. You move through eight stations — 60 seconds of work, 20 seconds to recover — and repeat the loop for three rounds, coached from the first station to the last.

Plyo boxes, agility ladders, battle ropes, rowers, air bikes, slam balls, barbells and weight plates keep every round different. Each movement scales up or down, so a first-timer and a seasoned athlete can train side by side and both finish at their own limit.