Les Mills- Bodyvive 22 - Master Class -2011- Fixed May 2026

The Lost Gem of Group Fitness: Revisiting Les Mills BodyVive 22 (2011)

The Legacy of the 2011 Master Class

The Core:

As the class moved to the floor, the mood shifted. The lighting dimmed, and the focus turned to the "internal corset." The 2011 choreography emphasized stability over speed, a hallmark of Susan Trainor's style. The Legacy

Long Report: Les Mills — BodyVive 22 (Master Class, 2011)

Equipment Used

: Typically utilizes a VIVE™ ball and resistance tubes to add challenge to strength and core tracks. Les Mills- BodyVive 22 - Master Class -2011-

  1. The Warm-Up (Track 1): Typically set to a deep, soulful house track. The 2011 release opened with slow, deliberate marches, hip sways, and arm reaches. The key was spinal articulation—rolling down vertebrae by vertebrae—a concept borrowed from yoga but made accessible.
  2. The Cardio Peaks (Tracks 2 & 4): Here was the magic. BodyVive 22 used wide, shallow squats, “V-steps,” and mambos on the step. The intensity came from range of motion, not impact. The music in R22 was distinctly 2011 electro-pop—think the build-ups of Swedish House Mafia blended with the soul of Kaskade. Participants weren’t jumping; they were “floating.”
  3. The Tube Track (Track 3): Using the resistance tube, this track focused on lateral movements and rotator cuff work. R22 had a particularly clever sequence of “rowing with a twist” followed by standing hip abductions.
  4. The Strength & Balance (Track 5): This was the emotional core. Set to a ballad or a chilled trance track, participants used the step as a seat or a support for lunges and one-legged deadlifts.
  5. The Peak (Track 6): Often a latin or tribal beat. Release 22 featured a notorious “fast-feet” pattern that happened entirely on the balls of the feet—zero heel impact, maximum calorie burn.
  6. The Cool-Down & Stretch (Tracks 7-8): Long, luxurious, and deeply functional.

Modifications and inclusivity