But when you move to Virginia, access to this kind of training is virtually void unless you spend thousands of dollars on a home mega (or micro) former or drive 20 minutes to the nearest home. I knew that I had become [solidcore] And re-adopt boutique fitness pricing. Believe me, I was tempted. I’ve never found a home workout that matches the challenge and satisfaction that Ragley offers.
Now, a little more than three years later, such a class exists—neither Reformer nor Megaformer needed—courtesy of Les Mills.
Les Mills: Commentary
For those who don’t know, Les Mills is the leader in group fitness, offering in-person and on-demand (via Les Mills+) classes. The company offers a total of 13 fitness classes, 4 of his HIIT-specific workouts, and 5 levels of youth classes, many of which you can find at your local gym. We offer everything from cycling and dance-based workouts to yoga and boxing inspired sequences. And now, if you’re a Pilates and Barre baby, there’s something for you, too.
Introducing Les Mills Shapes
As a company that prides itself on embracing the current fitness landscape and trends, it was only a matter of time before Pilates and Barre, two of the most popular fitness methods of the 2020s, came to Les Mills.
Experts in this article
- Erin MauLes Mills Trainer, Lead Creator of Les Mills Grit and Shapes
“We’ve taken the most difficult aspects of Pilates, Barre Yoga, and Power Yoga and synergized and blended them in a way that maximizes the benefits of each,” says Les Mills Trainer. Erin Mau, is the lead creator of Shapes. “This means we have the unique movement of Pilates, the principle of ballet (aka lots of pulses), and innovative additions like sliders and weight plates during power yoga.”
To create Shapes, Mau worked with multiple physical therapists and Les Mills Head Trainer Sarah Barron, who has a professional ballet background and is also a Pilates and ballet instructor. Although three different fitness inspirations are fused together, he has one main purpose for this workout. It’s all about taking advantage of “hot spots”.
“A hot spot is finding the bite point where the muscle starts to feel heat when it’s being targeted and activated,” says Mo. “This workout has options for everyone and you can go at your own pace. What really matters is finding your hotspot and making it work.”
What’s another difference from traditional Pilates or yoga? Instead of a calm and quiet studio, Shapes brings the beat and the volume up.
My Honest Thoughts on Les Mills Shapes
When I attended Les Mills Live LA at the end of July, I got to try Shapes ahead of its official debut. After taking Bodypump, Grit, and The Trip, I expected Shapes to be a more restorative, less intense workout, perfect for the Sunday morning I had booked. Oh how wrong I was
As someone who lifts 4-5 times a week and used to doing big workouts (which can be converted into sliders or band-based workouts), I’ve had a lot of pain, even if it was a little sore. I thought it would be easy too. Last 3 classes. Instead, within about 10 minutes of starting a fast-paced, high-pulse workout, I found my core burning with pleasure.
As a beginner, I’ve used light bands and light plates during slider-based shaping workouts (there are yoga-based options too, FYI). Leg lifts, staggered penguin crunches, hip rotation stretches, and squat pulses were easy and effective, but the “squat tread” was nearly impossible from an on-beat standpoint due to my poor coordination. It turns out there is. But that was perfectly fine. I just focused on my pulse. But with or without modifications, each exercise set my core and glutes on fire, and I’m convinced I’ve officially found my new favorite home workout.
Why is Les Mills Shape so effective?
After experiencing hot spot burns first hand, I had to ask Moe about her approach to movement selection and overall order.
“When you’re doing other exercises, you can miss certain muscle groups,” she says. “But in this workout, we target the maximum glutes, then the mid-glutes, then the inner thighs, so we don’t miss anything. You fatigue one area, then another specific area, and you’re working a lot of intrinsic and auxiliary muscles that compound exercises like squats on the rack don’t.”
It’s also worth noting that the high reps are done in time with the music. “The movements are intense, but I find it fun. That’s why I keep coming back,” she says.
I have noticed that training has a noticeable effect on the mind as well. “This workout has a mental component with an emphasis on authentic Pilates breathing techniques to help you focus and feel connected to your core,” points out Mo. increase. As such, it’s a dual-focused full-body workout that can boost both your muscles and your mood.
How to approach Les Mills Shape
Intrigued? According to Mau, this class is perfect for those looking to improve their conditioning, strength and stability. Best of all, it can be done at home or at a participating gym near you.
But don’t be surprised if your muscles are screaming after your first shaping class. Also, you don’t need to access hotspots every day.
“I recommend doing Les Mills Shapes two to three times a week for full-body strength training,” says Mo. And she has the science to back up that recommendation. A recent study with the University of the Fraser Valley School of Kinesiology found that doing the Les Mills Shape three times a week for six weeks significantly improved core endurance and balance/hip stability. “This includes a 26 percent increase in back endurance, a 35 percent increase in abdominal endurance, and a 20 percent increase in balance and hip stability per leg,” says Mo. “These improvements help improve athletic performance, power and movement control while reducing the risk of injury.”
And whatever you do, don’t mistake Shapes for recovery training. “Because each workout fatigues your core and glutes, it’s important not to lift weights after your Les Mills Shapes workout,” says Mau. “I think you’ll feel a little sore in the morning! You’ll feel something you haven’t felt in a long time, but it’s well worth it.”
With that in mind, Mau recommends starting with no bands or very light bands when you first start your workout. Additionally, when you start working out, choose a no-weight plate or a very light plate.
“Remember, the equipment can be thrown away whenever you want,” she added. “you can [also] Stop and shake anytime. If you want to move slowly and off the beat of the music, so be it. There is no pressure to match the instructor’s tempo. You can slow down or stop as you like. ”
