What is LES MILLS CEREMONY?
ROB: "It's a mixed strength and cardio circuit training class. Every workout is 45 minutes of high-intensity exercise – combining cardio and strength with elements of power and core training. We target all the fundamental movement patterns, so you get it all in one workout!”
Why is LES MILLS CEREMONY different to other functional workouts?
ROB: “There are three key elements that make this circuit workout very unique.
Firstly, the innovative format. The work-to-rest ratios have been carefully structured, so you progress through the workout while reaching a specific training intensity. Add to this the use of lanes and exercise stations and it creates a really efficient and enjoyable experience.
Secondly, Les Mills’ world-class coaching model has been transplanted from the group training environment into the circuit setting, which means the coaching is second to none. Coaches are on the floor, manipulating intensity to match the needs of the individual, managing class flow and guiding you to train in a place where hard meets happy.
Thirdly, you get the group effect in spades! The format and coaching create real comradery, and the music amplifies it. Everyone has everyone's back, there's clapping, motivation and so much positivity. It's pretty magical.”
KHIRAN: “Circuit training can be quite intimidating, but LES MILLS CEREMONY removes all the barriers. It’s circuit training for everyone. It feels bespoke, it feels intimate, it feels cool … but it’s certainly not exclusive. Here at Les Mills, we're all about making the best training trends more accessible. With LES MILLS CEREMONY, our focus has always been on ensuring as many people as possible can enjoy the full-body benefits of phenomenal circuit training."
Why will you benefit from doing this workout over other circuit training?
ROB: “Any exercise is going to deliver some benefit, but many circuit workouts don't serve people right. When I go to any of the big boutique gyms and circuit workouts, I’m often sad to see people investing their precious time and energy, but their movements aren’t doing what they’re supposed to do. The exercises can be too technically complex, too intimidating, and too hard to do well, while the coaches are not using their expertise to help people get the most from the movements.
With LES MILLS CEREMONY, we set out to ensure every exercise delivers the best benefit – for every body. We applied years of learning and expertise in the group training world and used strict movement standards to the circuit area. All the movements are functional exercises but made for a group setting. Combining this with expert coaching and a well-structured flow allows you to train with intensity and intent – so you always feel like you’ve had a successful workout.”
Tell us about what went in behind-the-scenes to set this workout apart from other circuit sessions?
ROB: “The creative insight and technical knowledge that’s gone into this program has been huge. Les Mills Jnr came up with the concept a number of years ago, and with Ben Main and Erin Maw at the helm, the team has been evolving it ever since. For almost five years, the workouts at Les Mills Auckland City gym have been thriving with constant refinement, testing and trialing. We’ve gone to great lengths to ensure everything is seamless; from the format, to the movements, music and timings. This means the coaches can focus on doing what they love and do best – delivering workout experiences that keep people engaged.”
How has the program evolved? Why are there two different formats?
KHIRAN: “We wanted to ensure everyone has the ability to enjoy this workout – so we came up with one product but two formats. This means it can be enjoyed in clubs of all shapes and sizes. The only difference is the equipment and AV set-up. Whatever format you do, you experience the same mix of cardio and strength, the same intervals and intensity, and the same community vibe.”
LES MILLS CEREMONY is held in a dedicated or multi-purpose space with a full range of functional equipment and a screen. It uses equipment like plyo boxes, agility ladders, battle ropes, rowers, airbikes, slam balls, barbells and weight plates.
CEREMONY STUDIO can be taught in an existing studio or fitness space with a smaller range of equipment and no screen. It uses equipment like SMARTBAR™ and weight plates, the SMARTSTEP™, sculpt bands and sliders.
What can you expect when you step into a workout?
ROB: “When the coach welcomes you into the room, the floor is already set up with designated stations in lanes. You get a quick overview of the workout and then the coach moves through each station. They’ll demonstrate each exercise with key coaching points and allocate you to a starting station. There’s a three and a half-minute warm-up that the whole class does together, then you head to the starting station. The music ramps up, the timer starts and away you go. You work through stations in your lane, doing intervals of strength, cardio and power movements. At the end, the group comes back together for core work or stretches to finish – and a whole lot of high fives!”
How does the music add to the experience?
KHIRAN: The playlist is expertly shaped to match the workout at all the right points. In the beginning, when you're fresh and ready to go, the music reflects this by creating focus and getting you ready to train. Then, halfway through the workout – when your energy might be dipping a bit – we inject a feel-good song with lots of emotional impact. This picks you out of your headspace and wipes any doubting thoughts away. Towards the end, there's a shift to celebratory motivational music and that's what gives you a second wind. We always finish off with a real up-vibe feel."
What will people find most surprising about this workout?
ROB: “It’s hard, and it can push you to your limit. But you’ll be surprised at how well you go. The workout is structured so that you can manage the intensity and always feel successful – whatever your level. The CEREMONY STUDIO format is particularly surprising. Sure there’s no ski ergs, airbikes or fancy equipment, but it’s amazing how much the simple exercises can push you.”
How fit and experienced do you need to be?
ROB: “Because of the structure of the class, you can make it your own and push yourself to your own level. There’s a certain amount of autonomy – you don’t have to move to the beat, so if you need to slow down and focus on your form, you can. It’s never too hard, and it’s never too easy.”
KHIRAN: “I love how I feel like I’m always learning and progressing during this workout. When I hit a station where I feel confident with the movements, I have the ability to increase the intensity. And then, when I’m still learning the movement patterns, I have the ability to pull back. The coaches support you to work at your own intensity and pace, plus there’s a real emphasis on learning great technique.
ROB: “We’ve had lots of positive feedback from people who would never usually try circuit training, but love this. It’s also proving to be a gateway to group training for those who like to train on the gym floor.”
What are your tips for your first LES MILLS CEREMONY workout?
ROB: “Listen to the coaching, and don’t go too hard and fast too early on. Focus on the movement quality and the intensity will come – by the end of the class you’ll be glad you didn't race out of the gates too hard.”
How can you expect to feel when you finish?
KHIRAN: “I always feel accomplished and rewarded. I feel like my cardio fitness has been pushed and my muscles have been loaded, but I’m not completely rinsed. There’s always a euphoric sense of accomplishment – it’s a feeling I could never replicate training on the gym floor.”
What makes it a rewarding workout to coach?
KHIRAN: “What I love is the community vibe. It never feels cheesy, always authentic – and that's because you have the ability to really be yourself as a coach. You can train people like you would train your mates, which is so freeing. But at the same time, you can feel confident that you’re teaching a scientifically designed, smartly structured workout that’s based on the latest innovations and science.
The other great thing is that you’re on the floor coaching (rather than up the front doing the workout) so it’s a great way to teach additional classes without fatiguing your body too much.
How have you personally benefited from CEREMONY?
ROB: “This is the workout I go to when I want to see change. I get good power stimulus, good strength, good core, good cardio, and a good amount of movement patterns. If I’ve had a break from my usual routine and I want to boost my fitness, this is the workout that gets me back in the game.”
KHIRAN: "When I go to the gym, I want to maximize my time there. I choose LES MILLS CEREMONY because it delivers that total body feel. I get to do exercise sets and combinations that I wouldn't usually do and focus on moving more efficiently, which helps my other workouts.
Khiran Huston is a Les Mills Instructor and Coach who leads BODYPUMP™, LES MILLS SPRINT™, LES MILLS TONE™ and more. As the Les Mills Group Training Project Manager she has played a fundamental role in the development of LES MILLS CEREMONY.
Rob Lee is an internationally experienced physiotherapist who has worked across professional sports, private practice, and many high-performance training environments. He is the Les Mills Creative Team Coach and New Zealand Research Manager and technical consultant for a number of programs, including LES MILLS CEREMONY.
