grit cardio row cn app print四葉草健身套路發(fā)布注冊

LESMILLSGRIT26：chunwan2017如失效，請獲取地 Jog JogOTS ButtKick HighKnee Butt JumpJackwith Squat JumLunge(L+R) JogOTS ButtKick HighKnee Butt HighKnee Butt 俯手肩HYPERPARADISE俯手肩 挺中的動作跟隨者音樂的和平緩。通過音樂奠定 挺

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挺胸，擺上挑起并轉(zhuǎn)換雙JJc向向挺挺深，向后躍

，向前臀部向下向后，正好在膝 1 1 Setupanddemoset2moves:InchWormwithTuckJump DoubleDonkeyKick InchWormwithSquatJump 4 4TALKABOUTIT/RIDEWITHYOU/FINDMY/DARKDOWNBELOWCC

的地面教學(xué)。重點(diǎn)放在蠕蟲式抱膝跳組合，確保

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前 與面平前 前 與面平向后邁弓步力力1分鐘弓步不是一個簡單的！在倒計時之前在

手前手前 面平轉(zhuǎn)轉(zhuǎn)膝沖膝沖層點(diǎn)層點(diǎn)雙雙和和沖 膝挺收肌挺收肌 挺 重：04.這是三合一動作組合，Tabata就是跟著節(jié)拍和蜂鳴測試！2個動作，20秒啟動/10秒暫停，8輪。 Setupanddemomove HighKneeRun,Hands Recovery:demomove2:MountainClimber MountainClimber 2% HighKnee,RunHands MountainClimber 3% HighKneeRun,Hands MountainClimber 3% HighKneeRun,Hands MountainClimber 這個小節(jié)有很多東西。使用介紹演示動作并解釋這條小節(jié)中速度的提升是動力。為確保學(xué)員獲得雙手超過頭頂增加了一層額外的復(fù)雜性和激跑，雙手超收收項(xiàng)項(xiàng) 山從 支開山從 支開 伸 髖 盯盯雙手 2分鐘，50次重復(fù)。目標(biāo)是盡可能接近50次俯臥撐 Setupanddemoexercise:SquatBurpeewith SquatBurpeewith 05.ALLINMYHEAD 使用深蹲，2）使用，3）小跳躍。深，后支后支成臀部向下并向后，正好在膝蓋高 挺雙 伸直有力且 Setup KneeClimber(L KneeClimber(R 06.ABOUTTHISTHING強(qiáng)大的意味著那些俯臥撐會變得更容易！ 部 部 離 的， 離 伸 項(xiàng)項(xiàng) 方 獲得不止一個LESMILLSGRIT項(xiàng) 的內(nèi)容進(jìn)行混搭（例如LESMILLSGRITStrength26,LESMILLSGRITPlyo26,和LESMILLS Cardio26）度訓(xùn)練和Plyo并列編號。這說明沒有CARDIO9,10對設(shè)對設(shè)重重Mixand5訓(xùn)練進(jìn)入停滯狀態(tài)。盡情地去享受混合鍛煉的樂需要使用的不同的器械，請在鍛煉開始前就說明這一點(diǎn)，這非常重要。你最多可以暫停30秒來準(zhǔn)

關(guān)于LESMILLSGRIT2LESMILLSGRIT是訓(xùn)練的部分，這肯定是毋庸置疑的。因此，如最棒的一樣，選擇教授LESMILLSGRIT的、能夠讓隊員實(shí)現(xiàn)個人目標(biāo)的。3當(dāng)上當(dāng)上：這取決于各的規(guī)定（因此，在任何墻上或鏡子寫練習(xí)內(nèi)容之前，請務(wù)必先了解的規(guī)定），但是，若和時間段都允許的話，你可如2分鐘：Beep測復(fù)訓(xùn)練的項(xiàng)目名稱，幫助其了解課程結(jié)構(gòu)——增Flip](3:53)2015ElefantTraksOperationsPty licensetoNettwerkProductions TalkAboutIt(VirtualRiotPegboardNerdsfeat.Desiree2017Monstercat.RideWithYouYULTRONfeat.LeahWrittenby:Yulton2017 InligenceAgency.Writtenby:UnknownDarkDownBelow2018TrapNation.

Young2017OfLeisure.CharlesWright&The1970WarnerBros.RecordsInc.Writtenby:WrightGetUp2017ShowlandRecordsunderexclusivelicensetoArmadaMusicB.V.NewBeginningFarWrittenby:OleshGetUp2017ShowlandRecordsunderexclusivelicensetoArmadaMusicB.V.NewBeginningFarWrittenby:OleshFullRob2017MostAddictive.Writtenby:GasserAllInMyHeadWrittenby:Unknown另一輪LESMILLSGRIT 性的課程。這輪GRITCardio有一個 ！這個版本的靈感來自于LESMILLS即將推

CreativeTeam–CoreyBaird,ErinMaw&LesMillsJnrChiefCreativeOfficer–DrJackieTechnicalConsultant–BryceResearchandTechnicalAdvisorDrJingerProductionCoordinator–AlexSpecialthanksto–Theteamat （）是LESMILLSGRIT，訓(xùn)練員和LESMILLSSPRINT。他的常駐佛羅 w（新西蘭），LESMILLSGRIT 練員，CXWORX及BODYBALANCE/BODYFLOW指導(dǎo)員nr 萬計的者，通過揮灑汗水，聯(lián)系在一起。我們音樂是我們的。它驅(qū)使我們堅持，集中我們精神，帶給我們。 百萬計的運(yùn)動者。我們來自不同地域、不同、不同種族、不

帶給我們的獨(dú)特好處。尊重傳統(tǒng)，又為未來為數(shù)以百萬者帶來。我們在提供尖端LESMILLSGRIT26TRI2MINUTEINFO,MUSIC&CREDITSournewnotes!Clickheretofilloutaquicksurvey/jfe/form/LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoenableyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyou allyincludinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.CLASSApositiveenergyandaninclusiveclassintroductionwillsetthetonefortheworkout.GiveaexnationaboutwhatGRITCardiois,toreassureanyonenewthatyouwillhaveoptionsforthem,thenrollintotheworkout! Jog DoubleHop Jog ButtKick HighKnee Butt JumpJackwith Squat JumLunge(L+R) JogOTS ButtKick HighKnee Butt HighKnee Butt HYPERPARADISETheWarmupsongisaboutconnection.Taketimetoconnectwithyourparticipantsandgetthemexcitedabouttheworkoutahead.Themovesinthisworkoutfollowthehighsandlowsofthesoundtrack.Letthemusiccomethroughandsetthemoodforthenext30minutes.CoachbendingkneesintheJumpJackandgoodtechniquefortheBurpee.JOG/RUNAbsShiftingsidetoside,DoubleHoponeachHipsHIGHKNEEAbsbracedOPTION:JOGOTSJUMPFeetjackoutandBentkneeChestupOPTION:NOARMSSquat,jumpbackintonkposition,jumpforwardintoWideSquatFeetoutsidehip-Buttdownandback,justaboveknee-UseSquattoAbsbracedasfeetjumpOPTION:WALKFEETOUTANDIN,NO

ChestinlinewithAbsbracedOPTION:ONKNEESMOUNTAINAbsHipsinlinewithAlternatingL+RkneesdriveintowardsEyesaimedatfloorjustinfrontofJUMJumpintoaLongBackkneetowardsChestup.ArmsswingtojumpupandswitchlegsFrontthighparalleltoSoftkneestoabsorblandingOPTION:BACKWARD-STEPLUNGETRICLASSContrastTriSets:45secondsformove1,20secondsformove2,45secondsformove3.Move1isdesignedforload,move2workstheupperbodyandmove3isanexplosivevariationofmove1toincreaseintensity. JumpJack(x1),AirJack(x1)1 1 Setupanddemoset2moves:InchWormwithTuckJump(F+B) InchWormwithTuckJump(F+B) DoubleDonkeyKick InchWormwithSquatJump 4 4TALKABOUTIT/RIDEWITHYOU/FINDMY/DARKDOWNBELOWCOACHINGTheInchWormTuckJumpcomboandDoublethesemovesclearlytoensuresuccess.Theworkingblocksare45secondslong.Thisallowsplentyoftimetodemoafewrepsandprovidequalityfloorcoachingforanyoneneedingextratechniqueassistance.FocusontheInchWormcombotoensureeveryoneismovingcorrectly.Thebetteryourparticipantsmove,thehardertheywillhittheworkingLet’ssetthebarhighfortherestoftheworkout!Oncemembershavethemovementpatternsintheirbodies,it’stimetodialuptheintensityfocusesandheartrateinthefinaltwosets.HIITTheseblocksarejustunder2minuteslongandflipthefocusfromthelowerbodytotheupperbodyandbackagain.ThisistheperfectformulatobegintheHIITtraining-drivingheartrate.JUMPJACK(X1),AIRJACKBentkneeKneesHandsoverheadintheBendkneestoChestAbsbracedJUMPJACKLayer2CoachingFocus:UseyourarmstogeneratemorespeedFROGKneesjumpin/out nkintoKneesjumpinto90ButtAbsKneesstayclosetothePUSHUP:HandsoutsideChestinlinewithLongButtAbsOPTION:PUSHUPONKNEESLayer2CoachingFocus:Braceabstohittherepsharderandfaster

JUMPJACK(X1),DROPSQUATFeetjackoutandBentkneeKneesHandsoverJumpwideintoChestupontouchOPTION:REACHTOWARDSFLOORLayer2CoachingFocus:SqueezetheinnerthighstodriveoutoftheSquatandgeneratemorespeedINCHFeetstartUseSquattowalkhandsoutfrombodyintoBraceabstowalkKneesChestDriveupintoTuckJumpintoTuckcomingoutofKneesBentkneeAbsRepeatsamemovesinreverseOPTION:NOTUCKJUMPLayer2CoachingFocus:MovehandsfasttolesstimeonthefloorandtohitmaxDOUBLEDONKEYStartinnkHandsunderBacklong,strongandJumpkneesintowards2Jumps:1wide,1WidekneescomeforwardtotheoutsideofAbsbracedasyouLayer2CoachingFocus:UseyourabsandfeelthereactivecoreCLASSRelay:2moves,30secondseach,thenswitch–2 Setupanddemobothexercises:LalSquatJump,FastStep(L+R) SIDEALalSquatJumpPower(L+R) SIDEBFastStepSpeed1 1 SIDEAFastStepSpeed Setupanddemobothexercises:PowerLunge,SpeedLungewithHandsO/H(L+R) 4 4 03.GETUP/NEWBEGINNINGCOACHINGClearsetupforthistrackiskey.Dividetheteamintotwogroups.Makesureeveryoneknowstheirstartingmoveandwhentoswitch.Track2.Oncetheclassgetsthehangofthemoves,havesomefuncreatingabitofteam1minuteofLungesisnotaneasychallenge!Generatesomedriveandexcitementinthebuildupbeforethecountdown.Remindtheteameveryonepushinghard!HIITAlternatingspeedandpowerhelpstokeepourmusclesguessing.Thetrainingvarietyalsohelpstomaintainthelevelofintensity. lJumpFeetBothfeettakeoffandKneessoft,useSquattoabsorbAbsLayer2CoachingFocus:DriveupandoutofthelegstogenerateloadtogainheightTraveltotheright,1La RepeattotheHipssquaretotheLayer2CoachingFocus:Ricochetoffthefloor,likeyou’rebouncingoffthewalls.Thiswillactivatethosefast-twitchfibers

SPEEDLUNGE,HANDSOVERBacklegBackkneetowardsChestupwithhandsoverFrontthighparalleltoSoftkneestoabsorblandingOPTION:BACKWARD-STEPLUNGELayer2CoachingFocus:StaylowandswitchfasttokeeptensioninthelegsandcreatefastPOWERJumphighintoaLongBackkneetowardsChestup.ArmsswingtojumpupandswitchlegsFrontthighparalleltoSoftkneestoabsorblandingOPTION:BACKWARD-STEPLUNGELayer2CoachingFocus:Usethearmsformomentumandpower04.TABATA/ONTHEBEAT/BEEPCLASSIt’s3in1,withaTabataChallengethat’sonthebeatandaBeepTest!2moves,20secondson/10secondsoff,8rounds.Thechallengeistostayonthebeatasthebeatintervalsgetshorter. Setupanddemomove HighKneeRun,Hands Recovery:demomove2:MountainClimber(L+R) MountainClimber(L+R) 2% HighKnee,RunHands MountainClimber 3% HighKneeRun,Hands MountainClimber 3% HighKneeRun,Hands MountainClimber COACHINGThere’salottothistrack.Usetheintrotodemothemovesandexinthebeatchallenge.Getmembersmovingonthebeatinset1.Thenfocusonspeedinset2.talkingintheworkingblocks.Userecoverysetsforcoaching.It’sOKtoletmembersfindtheirownrhythmiftheylosethebeat.Theincreasesofspeedinthistrackisthedriver.Toensuremembersgetumresults,coachforhigherkneesineachset.Handsoverheadaddsanextralayerofcomplexityandcoreactivation,butreleasingthehandsisanoptiontohelppumpthekneesthroughthespeedHIITFatiguenormallyresultsinareductionintherateofproductioninmuscle(speed).Byfocusingonincreasingspeedineachblockwecounctthis,whichdrivesintensity.HIGHKNEERUN,HANDSOVERPumpkneeshightowardsHandstogetheroverAbsOPTION:RELEASELayer2CoachingFocus:UsethecoretopoweranddrivethekneesMOUNTAINStart nkAbsHipsinlinewithAlternatingL+RkneesdriveintowardsEyeslookatthefloorjustinfrontofhandsLayer2CoachingFocus:Drivepaintothepumpthe2MINUTECLASS2Minute,50RepChallenge.Thegoalistogetasclose ng50Burpeesas Setupanddemoexercise:SquatBurpeewithJump SquatBurpeewithJump 05.ALLINMYHEADCOACHINGUsetheintrotooutlinefastBurpeeCountingrepsupto50providesthefocusforthistrack.Praiseeveryoneforachievingtheir bestandencouragethemtobetteritnexttime.pushinglimits.physicallysmashoutthe50repswiththeclass.HIIT2minutesofumintensityatthisphaseoftheclasswillshiftfitness.Ourabilitytomovefastforasustainedperiodoftimeisdeterminedbythefasteryoucangoforalongerperiod.ThistypeoftrainingisperfectforelevatingthisSquat,jumpbackintonkposition,jumpforwardintoWideSquatFeetoutsidehip-Buttdownandback,justaboveknee-UseSquattoAbsbracedasfeetjumpBentkneeOPTION:WALKFEETOUTANDIN,NO06.CORECLASS2moves,50secondseach,2 Set KneeClimber(L KneeClimber(R CrossCrawl(L+R) 06.ABOUTTHISTHINGCOACHINGAllowtheclasstohavethat10-secondOutromomentattheendoftheBurpeeChallengeforTheteamhasjustcompletedaMASSIVEBurpeechallenge,soeaseintothefinaltrack.Keepthetoneupbeatandpositive.Dialuptheenergyinthelast2setsofwork,emphasizethebenefits.AstrongcoremeansthoseBurpeeswillgeteasier!CROSSLegsat45degrees,fingertipstoOppositeshouldercrunchestowardsoppositeRotatefromthecenteroftheElbowswideandofffloorifpossibleOPTION:KNEESBENTKNEEStartinnkAbsHipsinlinewith8ontheright,8ontheRightkneedrivesforwardtothemiddleofchest,thensideclimbtowardselbowHipsdownandsquaretothefloorOPTION:ONKNEESHANDCLAPChintuckedinHandsbehindtheKneesbentto901HandClapthenrotatetothefrontfor1CrossCrawlOPTION:NOMIXAND SIMPLE UMYoucanmixandmatchcertaintrackswithinthisreleaseifyourclubislicensedwithmorethanoneisstructureddifferentlysoyoucanonlyevermixwithinarelease(egLESMILLSGRITStrength26,LESMILLSGRITPlyo26,andLESMILLSGRITCardio26),andonlytheallocatedtracksstatedinthenotes.AreminderthatfromRelease12wealignedthenumberingforCardiowithStrengthandPlyo.Thismeansthereisn’taCardio9,10or11.SpeedCircuitMixandSpeedDurationMixandSpeedTimeMixand2MINUTEAnaerobicCircuitMixand7COREAthleticCoreMixandWhatevertrackyoubegintheworkoutwithdictatesthetypeofclassitis.Forexample,ifyouteachTracks1,4,5and7fromStrengthandTracks2,3and6fromCardio,thiswouldbeaStrengthworkout.Thisgivesyouandyourmembersahugeamountofvariety,whichiskeytoavoidingtrainingteaus.HavefunmessingthingsIfthemixyouarenginvolvessettingupdifferentequipmentforlatertracks,it’simportantthatyoumakethisclearatthebeginningoftheworkout.Youcanstopthemusicforamaxof30secondstosetup,butnolongerasintensitylevelswillfall.

Whenitcomestimetoteachyouhave2CoachyourTheseareyourfoundations.Remember–thisgivesyouconfidencePraiseforeffortis–‘highfives’and‘patsontheback’areEngagewith intheDoitwiththeCirculateandcoacheachaboutthat!So,likethegreatestcoaches,thepeoplewhochoosetoteachLESMILLSGRIThavegottobeveryhardcoretoo.Ifyouwanttotrulyinspirepeopletopushtheirboundariesphysically,youwanttobepushingyourownboundaries.Getoutofyourcomfortzonewhenyou’reteaching;bethebestinspirationalathleticandphysicalrolemodelyoucanbe.Whatdoesthismeanintermsofpreparation?Itmeansalotofwork.Ifyoupractisewithheavyweights,bigjumpsandahugeheart,youWILLethekindofcoachyourteamneedstoenablethemtoachievetheir algoals.WhatdoyouNEEDtoCuesforquicksetupsandtoorganizeequipmentandpositionsWhattoexpectinthenextHighlymotivationalandencouragingCuesforrecovery,iewhenit’scomingBasically,youaresettingpeopleupwithenoughtogetthemsafelyandquicklyintoamovewithoutalongtransition,andthenyouaremotivatingthem.IT’SVERYSIMPLEWHENYOUPUTITLIKEWorkhardatcreatingasupersuccinctscript;shortsharpcuesPractisesayingyourscriptwhileyoupractiseBeclear,preciseandhighlyMovearoundtheroomandusegreatrolemodelsinclassfordemonstrationssoyoucancoachothersGRITCOACHWRITEITwalls/mirrorssoparticipantscanseethem.Thisisatthediscretionofyourclub(sodefiniycheckontheirbeforeyougowritingonanywallsormirrors)butwhenitworksforyourclubandtime-slot,youcandisytheworkoutonaflipchart,onthemirror(makesureyouusenon-permanentink!),orevenonthefloorinchalk!Wesuggest:DetailthemovesformorecomplexChallenges–simplywritethenameofthetrack,eg2-MinuteChallenge:BeepTestThisdoesn’tapplytotheWarmuporCoreThiswillbenefitbothyouANDyourparticipants.Itwillhelpyououtbecauseweallknowitcanbetoughtorememberlotsofdifferentexercisesacrosslotsofdifferentreleases.Itwillhelpyourparticipantsbecauseitwillactasareminderforexercisesthatarebeingrepeated,andhelpthemtounderstandthestructureoftheclass–empoweringthemintheirworkout.Andthat’sgoodnewsforeverybody!Flip](3:53)2015ElefantTraksOperationsPty.underexclusivelicensetoNettwerkProductions.Writtenby:Streten,Dubber,TalkAboutIt(VirtualRiotPegboardNerdsfeat.Desiree2017Monstercat.Writtenby:Hansen,OddenRideWithYou(2:25)Writtenby:YultonFindMyWay(2:25)2017InligenceAgency.Writtenby:UnknownDarkDownBelow(2:31)Writtenby:Blohm,Southwell,Lee,

YoungFranco2017OfLeisure.Writtenby:Lorenzo,DaRinDeBarbera,ExpressYourself(1:06)CharlesWright&TheWattsWrittenby:WrightGetUp2017ShowlandRecordsunderexclusivelicensetoArmadaMusicB.V.Writtenby:FarOutWrittenby:OleshGetUp2017ShowlandRecordsunderexclusivelicensetoArmadaMusicB.V.Writtenby:FarOutWrittenby:Olesh RobGasser2017MostAddictive.Writtenby:GasserAllInMyHead(2:49)FrankyNutsWrittenby:UnknownAnotherroundofLESMILLSGRITpackedfullofThisgoodiebagcontainsalotofdifferenttrainingstylestocreateafunandchallengingclass.ThisroundofGRITCardiohasanamazingupbeatfeel,butdon’tbefooled;behindthesuperfunkystructureisaworkoutpackedwithheart-ratepumperstochallengeeveryone’sfitness!TheinspirationforthisreleasewasbasedontheLESMILLSLimitlessnlaunchingsoon.All5tracksandespeciallythefinalchallengetrackspeaktothisidea!Attheendoftheday,thenumbersandrepsdon’tmatterinthisworkout–it’saboutfindingourlimitsandpushingthem.

CreativeTeam–CoreyBaird,ErinMaw&LesMillsJnrChiefCreativeOfficer–DrJackieResearchandTechnicalAdvisorDrJingerProductionCoordinator–AlexSpecialthanksto–TheteamatAndyParrish(USA)isaLESMILLSGRIT,basedin