Ultra-intensive Grit workouts from Les Mills: strength, cardio, plyometrics. Grit Strength High Intensity Workouts from New Zealand Les Mills Grit
Today, Grit Les Mills training is recognized as the most (without exaggeration) effective in terms of fast burning fat, formation of correct muscle corset and figure correction.
By training at full strength, you will burn 400 calories in 30 minutes and at least another 600 over the next 9 hours, since high interval loads “rock” your metabolism, teaching your cells to consume energy not from the calories coming from food, but from their own fat. sediments. This is truly brilliant!
What's important to know: it's REALLY hard. By the end of the class, all your muscles will be on fire, your legs and arms will be shaking, and you will be sweating in streams. This is fine! The only group for which such high-intensity loads are contraindicated are people with heart disease and recent injuries to the joints or spine.
The training is based on jumping and squats, with or without weights, push-ups from a step platform or from the floor. We asked the club coach World Class Lady’s show us the basic exercises so that you can imagine what awaits you (besides a flawless body after a couple of months of training).
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1. Plyo Jump
Starting position: legs on either side of the step platform, heels pressed firmly to the floor, arms pulled back.
Jump: push off evenly with both feet from the floor and jump up, raising your arms.
You can do the same thing with a weight, disc or dumbbells.
Land on the step with both feet, arms (with or without weights) up, back straight, thighs parallel to the floor.
Then you step down from the platform to the floor.
And all over again.
It looks simple, but this exercise alone involves the muscles of the thighs, abs, back muscles, biceps, and triceps.
2."Climber"
Essentially, this is a moving bar, the benefits of which we have written so many times. Yes, all major muscle groups are also included here, from shoulder girdle to the abs and leg muscles.
Starting position: plank on the elbows, one leg raised and bent at the knee.
With a quick movement, you bring your leg to the shoulder joint, as if you were climbing a rock.
Repeat with the other leg.
3. Push-ups from the step platform
Starting position: one hand rests on the step platform, the other on the floor.
Straightening your arms, you move them both onto the step platform.
And you go down to the starting position on the other side of the platform.
As we already said, our last publications will be a little mixed, since they were interrupted by the May holidays. Our interactive infographic “” was released on Monday, yesterday we remembered again and brought to your attention several videos with simple exercises, and today we are returning to strength training again, and we will talk about another option for high-intensity training - Grit Strength.
We have already touched on the topic of training, today we will talk about another high-intensity interval training - Grit Strength. This is a whole direction that includes 10 training options: BODYATTACK™, BODYBALANCE™, BODYCOMBAT™, BODYJAM™, BODYPUMP™, BODYSTEP™, BODYVIVE™, RPM™, SH’BAM™ and CXWORX™.
The duration of the training ranges from 30 to 55 minutes (it all depends on the intensity).
BODYATTACK™- Cardio training that builds endurance and strength.
BODYBALANCE™ is a mixture of yoga, tai chi and Pilates, and teaches control of breathing, develops flexibility and a sense of balance.
BODYCOMBAT™ is a mixture of exercises from various martial arts - karate, boxing, taekwondo, tai chi and muay thai.
BODYJAM™- this is an easy dance workout!
BODYPUMP™- this is working with pumps (sports equipment). The workout consists of alternating different exercises with light weights but high repetitions, and is great for burning. extra centimeters at the waist;)
BODYSTEP™- a rather unusual step workout with simple choreography.
BODYVIVE™- training using special balls. One workout is aimed at working a specific muscle group.
RPM™- training on exercise bikes according to a special program.
SH'BAM™ Suitable for lovers of modern dance and Latin.
CXWORX™ is working through top part body: back, abs and buttocks.
To teach these programs, you need to obtain special certificates, and the training series are updated every 3 months, but some trainers study the programs on their own and offer trial training to their clients.
Personally, I attended two workouts - BODYBALANCE™ and BODYPUMP™, since they do not require any special equipment and can be done at any sports club. At first it was quite difficult, since literally after 10 minutes you already begin to choke, but over time this problem went away and, most importantly, these classes had a noticeable effect on running results- running has become easier and breathing is practically uninterrupted.
We repeat all the time that the body must develop harmoniously. It must be strong and flexible, but running alone cannot give this. That's why many runners try to set aside at least two days a week for strength training. If you are interested in these workouts, there are videos on the Internet with full workouts (it’s easiest to repeat the dance styles, but it’s better to do the strength ones exclusively under the supervision of a trainer, at least for the first few workouts). And for those who are short on time, there is Tabata or mobile applications categories "7-Min Workout" (link to them is in our interactive infographic).
We hope that you can carve out at least 10-15 minutes in your busy schedule for strength training;)
Les Mills GRIT will push you to your max and beyond. You will train in small group. The trainer will do all the exercises with you, which will motivate you to work as a team, you will not believe how heavy a load you can withstand working like this. Les Mills GRIT Cardio - third level of high intensity interval training- burns fat and quickly improves fitness.
Target Muscles: Other
Equipment: use of body weight
Les Mills GRIT Cardio is the third level of high-intensity interval training, for the most fit, who train at least 4 times a week. Burns fat and quickly improves athletic performance.
- No equipment required, this workout combines high explosive force, as well as training with your body weight.
- Get the double whammy of maximizing calorie burn in your workout, followed by fat burning for hours after your workout.
- Cardio training has been scientifically proven to achieve results as quickly as possible!
- The program combines optimal rest periods with complex functional movements that increase the intensity of the activity and reduce stress on the joints.
Please note that this is not a joke workout and is not for beginners; the list of contraindications is indicated by the authors. Before taking the course, you must obtain a doctor's permission.
Les Mills GRIT fitness programs allow trainers to create an energizing atmosphere in their workouts. Participants get involved and don’t miss training! Trainers undergo exceptional training to ensure program participants are safe and motivated.
Music makes us move, helps us expand the boundaries of our capabilities and overcome difficulties. The training takes place to the most popular music, which is updated every three months, which allows them to remain relevant.
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To be in good sports uniform, it is absolutely not necessary to kill yourself with hours of training. Especially for this, there are high-intensity workouts, which, thanks to cardio exercises, add endurance and have a beneficial effect on the cardiovascular system. We tell you what Grit Strength is, how it works and how many calories it burns.
LES MILLS™ is a group and team training program that has changed the lives of millions of people. On this moment there are about 14,000 clubs in 80 countries around the world. The birthplace of this training system is located in Auckland, New Zealand. 13 specially designed workouts are updated every 3 months, and with each update, the program adds new exercises and new music.
To series group training includes: BODYATTACK™, BODYBALANCE™, BODYCOMBAT™, BODYJAM™, BODYPUMP™, BODYSTEP™, BODYVIVE™, RPM™, SH’BAM™ and CXWORX™.
BODYATTACK™. This is a cardio workout whose goal is to develop endurance and strength. This class includes aerobic exercise, and strength exercises and balance exercises. Duration – 55 minutes, average number of calories burned – 675 kcal, intensity – high.
BODYBALANCE™. It is a mixture of yoga, tai chi and pilates. This workout teaches breathing control, helps develop flexibility and balance. Duration – 55 minutes, average number of calories burned – 390 kcal, intensity – low to medium.
BODYCOMBAT™. It is a mixture of exercises from various martial arts. The basis of these training programs are: martial arts like karate, boxing, taekwondo, tai chi and muay thai. Duration – 55 minutes, average number of calories burned – 737 kcal, intensity – high.
BODYJAM™. This is a cardio workout that includes dance moves. Duration – 55 minutes, average number of calories burned – 530 kcal, intensity – medium, may vary depending on the load.
BODYPUMP™. This is strength training with special sports equipment - pumps. It is based on exercises with light weight but high repetitions. These are some of the most quick ways get rid of excess weight and get your body in order, since the training involves the main muscle groups. Duration – 55 minutes, intensity – high.
BODYSTEP™. This active training on step dances with specially designed choreography. Duration – 55 minutes, average number of calories burned – 620 kcal, intensity – high.
BODYVIVE™. This is a workout using special balls. Usually the load is quite low, and the workouts are divided depending on which muscle group you are working. Duration – 55 minutes, average number of calories burned – 550 kcal, intensity – low to medium.
RPM™. This training is on exercise bikes with a specially designed program Duration – 45 minutes, average number of calories burned – 675 kcal, intensity – high.
SH'BAM™. This is an explosive mixture of modern and Latin American dances. Duration - 45 minutes, average number of calories burned - 506 kcal, intensity - medium to high.
CXWORX™. This workout focuses on strengthening the muscles of the upper body (back, abs and buttocks). Duration – 30 minutes, average number of calories burned – 230 kcal, intensity – medium to high.
And since healthy image Nowadays in fashion, these workouts are gradually conquering our gyms. In order for the training to be called exactly as described above, the trainer must have a special license. However, it is not so easy to obtain, so many clubs may include these workouts in the schedule in the form of high-intensity intervals or bodybalance.
We asked a trainer who conducts training using this system to comment on this type of training.
Coach's comments
Meet Mikhail Kandzyuba, fitness instructor for aerobics and Latin American dancing, as well as personal trainer. Currently working at the BioRitm sports club.
How did you find out about Grit Strength?
I found information on the official website and decided to try it. This is one of the most famous New Zealand schools in the world. New Zealand is very meticulous in its research into sports. After research, testing, information gathering and analysis, new programs are patented. This is where training for soldiers began.
The first lesson was held at the BioRitm club in a test group. After watching the licensed video, I decided to create a program for group lesson– BODYPUMP™ and BODYBALANCE™.
This workout is practically no different from CrossFit. The only difference is that you have a license and do not need to prepare for competitions. The load is quite large and suitable for both women and men. This is a unisex workout.
How many people should there be in the group?
The group should consist of a maximum of 10 people, although this all depends on the size of the room. Moreover, than more people, the less attention the coach will be able to pay to each of them. Since this is a high-intensity workout with quite a lot of weight, you need to perform all the exercises correctly, otherwise you can get injured and not get the desired effect at all.
Are there any age or physical condition restrictions?
Since there is a lot of stress on the joints and heart, age and physical condition are very important. It should be above average. Of course, it all depends on your shape, but it’s better not to do Bodypump specifically after 40 years. Good condition of the joints and cardiovascular system is also very important. And no joint injuries! If there are problems, you must tell the coach about them.
How many times a week can you exercise?
It all depends on the programs and goals. If a person goes to strength training three times a week, then it is better to include two group workouts in the schedule. strength training(can be replaced with classes in gym), one interval with stretching or one strength with aerobic exercise(can be replaced by running), as well as one Bodypump. If you want to get in good shape, you can include two Grit Strength workouts per week.
You need to start with 30 minutes - that's 6 blocks, each of which lasts 5 minutes. One block includes one strength and one cardio exercise. The break between blocks is a maximum of 5-10 seconds and immediately proceed to next exercise. The ideal option is 30 minutes without a break.
By time: cardio warm-up - 5 minutes, functional squats - 5 minutes, functional exercises for the back - 5 minutes, functional exercises for the chest and back - 5 minutes, functional exercises for the abs - 5 minutes. And a very intense cardio block – 1.5-2 minutes each. During training, we completely move through all the muscles of the body.
For Bodypump training you definitely need a step, a barbell, plates, a mat and dumbbells. Grit Plio and Grit Cardio workouts can be performed without additional equipment. In all power options Weight is definitely needed.
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