Grit training. Grit Strength or high-intensity group training: what is it and who needs it
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Grit is a super-intensive workout routine from Les Mills for maximum fat burning, improved physical endurance and increased muscle strength. If you just want Fantastically improve your fitness in 30 minutes, then Grit training is the perfect way for you to achieve these goals.
What is the Grit program?
Grit is a workout that will improve your body in a short half-hour session. Trainers Les Mills have included in this program the craziest exercises to achieve an amazing figure in a short time. In just 30 minutes you will spend 400 kcal: not every full-fledged hour-long workout will provide you such high calorie burning. With Grit training from Les Mills, you'll be on your way to new level your physical readiness.
Grit is one of the newest programs from Les Mills, one of the most effective and one of the most complex. HIIT training gives fast and quality result: you'll burn calories for hours after your workout, increase your aerobic endurance, tone your muscles, build long muscles, and burn maximum fat from all over your body. problem areas. And that's not all the benefits of the Grit program. Read more about the effectiveness of HIIT training in the article:
Now let's take a closer look at the content of the program itself. The Grit complex includes 3 types of training: Cardio, Strength and Plyo ( cardio, strength and plyometrics). Each workout lasts 30 minutes and has its own characteristics.. But they are all united by one goal - to build the body of your dreams as quickly and efficiently as possible. You can choose only one program that you like the most, or do all three, alternating the load. Every 3 months new releases of Grit programs are released with an updated selection of exercises.
A distinctive feature of all Les Mills programs is amazing music that will invigorate you throughout the lesson. The workouts are divided into segments (one segment - one song), each segment corresponds to a specific set of exercises. The workouts are tough and designed for a hardy crowd, but in many ways The intensity of the lesson will depend solely on you. You will be able to reduce the load by slowing down the speed and reducing the number of repetitions of the exercises.
1. Grit Cardio
Grit Cardio is a super-intense interval cardio workout that will improve your performance. of cardio-vascular system, will increase endurance and speed up metabolism. This bodyweight program is performed without additional equipment , which will give a real challenge to your body.
The lesson includes jumping, burpees, sprints, lunges, push-ups, climbers, plank jumps and other similar exercises with variations. The exercises are performed in several approaches, with short breaks between approaches. The last five minutes is dedicated to the abs.
Inventory: not needed.
2. Grit Strength
Even though training is called strength training, its main goal is to speed up your metabolism, burn fat and improve muscle strength. You will use a barbell and your own body weight to achieve a toned relief body in a short time. The entire training takes place in a very high pace almost without stopping.
Alternation awaits you strength exercises with barbell and explosive plyometric exercises. Be ready to perform presses and rows with a barbell, squats, push-ups, jumps, lunges, burpees, sprints.
Inventory: barbell with weights, step platform.
3. Grit Plyo
Grit Plyo is based on plyometric loading, which is designed specifically to prepare real strong and fit athletes. With the help of plyometrics, you will not only quickly and effectively improve your sports uniform, but you can also develop explosive force muscles.
The program uses intense exercise for speed and endurance, which alternate with strength exercises for various muscle groups. Offers jumping, squats, push-ups, planks, jumping jacks, lunges, various upper body strength exercises.
Inventory: barbell plate (can be replaced with a dumbbell), step platform (not in all editions).
If desired, by Strength and Plyo you can practice without a step platform, but in this case the load will be lower. For example, in plyometrics ( not in all releases) a large number of jumps are expected on the step platform. They can be performed without step, but then the intensity of the lesson will decrease. But in exercises with a barbell plate, you can safely use a regular dumbbell.
As you can see, the exercises selected are very similar to each other in all three programs. Before you begin these workouts, you should be able to do it without difficulty exercises such as push-ups, burpees, power jumps, planks. However, the program fully assumes that you will not cope with it right away “from start to finish.” If you need short rest stops at first, don’t be afraid to allow yourself them. But always strive for your maximum.
Before you start training with the Grit program from trainers Les Mills ( if you train at home and not in a fitness club), we recommend that you watch the video carefully. Some exercises are designed for a certain number of repetitions, so first listen to the trainers' comments on how to perform the exercises. In a programme sometimes the exercises are counted (number of times), sometimes for a while.
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 return again to strength training, and we’ll tell you about another option 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 training consists of alternating various exercises with a small weight, but a large number of repetitions, and is great for “burning” extra centimeters on 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 exercises noticeably affected the running results - it became easier to run and breathing practically did not stop.
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 apps in the 7-Min Workout category (link to them in our interactive infographic).
We hope that you can carve out at least 10-15 minutes in your busy schedule for strength training;)
From September 2 in all fitness clubs of the network World Class a new exclusive program is starting - LES MILLS GRIT. LES MILLS GRIT- these are 30-minute high-intensity interval training: LES MILLS GRIT STRENGTH and LES MILLS GRIT PLYO, the combination of which allows you to achieve maximum results and get the desired shape in a short time. In just half an hour, LES MILLS GRIT burns an average of 400 calories.
Les Mills GRIT STRENGTH– high-intensity interval training aimed at working out the main muscle groups and developing strength endurance. Thanks to a set of exercises using dumbbells, barbells and a fitness platform, all major muscle groups are engaged and toned. At the end of the program, metabolism in the body continues for another 9 hours, which guarantees fat burning and promotes muscle growth.
Les Mills GRIT PLYO– a program aimed at strengthening the muscles of the legs and hips and developing speed and strength qualities. 30 minutes of intense workout “for wear” allows you to achieve best results in the shortest possible time. During the training, a fitness platform is used, with the help of which intense exercises are performed. physical exercise. Training allows you to change the structure of your muscles, giving your figure a sporty and toned shape.
LES MILLS GRIT classes are quite intense, but there are no easy ways to noticeable results. If you want to take it to the next level physical training, Les Mills Grit is what you need. Be sure to consult with a trainer: he will tell you how to adapt the exercises to your capabilities and wishes.
About Les Mills:
All Les Mills programs are developed by professional choreographers, physiotherapists, music editors and tested at the Les Mills Institute in New Zealand.
The No. 1 World Class network of fitness clubs offers 9 programs from the world leader in group programs, Les Mills. Les Mills programs are distinguished by a given format: all lesson elements (load, alternation muscle groups, work schedule, rest breaks) are combined into a strict, scientifically based sequence. Students give their best throughout the entire lesson. This allows you to increase the effect of the lesson by 15–20% (data from the Les Mills Institute). Les Mills programs are suitable for any fitness level. They are designed in such a way that both beginners and trained athletes can study in one lesson, while everyone will work to the limit of their own capabilities, achieving maximum results. Training is conducted only by specially trained and certified instructors.
We are waiting for you in our clubs for a super-intensive training Les Mills GRIT!*
*The program is also available in World Class LITE clubs
When you choose Les Mills GRIT training, you choose the result!
Les Mills GRIT will push you to your max and beyond. You will train in a 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 necessary equipment, this workout combines high explosive strength as well as bodyweight training.
- 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. Training takes place to the most popular music, which is updated every three months, which allows them to remain relevant.
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