Grit Less Mills. High Intensity Grit Strength Workouts from New Zealand
To be in good sportswear, it is absolutely not necessary to kill yourself with many hours of training. Especially for this, there are high-intensity workouts that, 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 Oakland, New Zealand. 13 specially designed workouts are updated every 3 months, and with each update, new exercises and new music appear in the program.
The group workout series includes: BODYATTACK™ , BODYBALANCE™ , BODYCOMBAT™ , BODYJAM™ , BODYPUMP™ , BODYSTEP™ , BODYVIVE™ , RPM™ , SH'BAM™ and CXWORX™ .
BODYATTACK™. This is a cardio workout, the purpose of which is to develop endurance and strength. This class includes aerobic exercises as well as strength and balance exercises. Duration - 55 minutes, average calories burned - 675 kcal, intensity - high.
BODYBALANCE™. It is a mixture of yoga, tai chi and Pilates. This workout teaches breath control, helps develop flexibility and a sense of balance. Duration - 55 minutes, average calories burned - 390 kcal, intensity - low to medium.
BODYCOMBAT™. This is a mixture of exercises from various martial arts. The basis of these training programs are such martial arts like karate, boxing, tae kwon do, tai chi and muay thai. Duration - 55 minutes, average calories burned - 737 kcal, intensity - high.
BODYJAM™. This is a cardio workout that includes dance moves. Duration - 55 minutes, average calories burned - 530 kcal, intensity - medium, may vary depending on the load.
BODYPUMP™. This is a strength training with special sports equipment - pumps. Its basis is exercises with low weight, but a large number of repetitions. This is one of the most fast ways get rid of excess weight and put your body in order, as the main muscle groups are involved in the training. Duration - 55 minutes, intensity - high.
BODYSTEP™. This is an active step training with specially designed choreography. Duration - 55 minutes, average 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 particular muscle group you are working on. Duration - 55 minutes, average calories burned - 550 kcal, intensity - low and medium.
RPM™. This workout on stationary bikes with a specially designed program Duration - 45 minutes, average calories burned - 675 kcal, intensity - high.
SH'BAM™. This is an explosive mixture of modern and Latin American dances Duration - 45 minutes, average calories burned - 506 kcal, intensity - medium and high.
CXWORX™. This workout is aimed at strengthening the muscles of the upper body (back, abs and buttocks). Duration - 30 minutes, average calories burned - 230 kcal, intensity - medium and high.
And since healthy lifestyle now in vogue, these workouts are gradually conquering our gyms. In order for the training to be called exactly as described above, the coach must have a special license. However, it is not so easy to get, so in many clubs these workouts can be included in the schedule in the form of high intensity intervals or bodybalance.
We asked the trainer who conducts trainings according to this system to comment on this type of training.
Coach's comments
Meet Mikhail Kandziuba, fitness instructor in aerobics and Latin American dances, as well as personal trainer. Currently working in sports club BioRhythm.
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 on sports. After research, testing, information gathering and analysis, new programs are patented. This is where the preparation for the soldiers began.
The first lesson was held in the BioRitm club for 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 you do not need to prepare for competitions. The load is large enough and suitable for both women and men. This is a unisex workout.
How many people should be in a group?
The group should consist of a maximum of 10 people, although everything depends on the size of the hall. Besides, than more people the less attention the coach will be able to pay to each of them. Since these are high-intensity workouts and with quite a lot of weight, you need to do all the exercises correctly, otherwise you can get injured and not get the desired effect at all.
Are there any age and physical condition restrictions?
Since there is a large load on the joints and heart, age and physical state very important. It should be above average. Of course, it all depends on your form, but it is better not to engage specifically in Bodypump after 40 years. Also very important is the good condition of the joints and the cardiovascular system. And no injuries in the joints! If there are problems, you must definitely tell the coach about them.
How many times a week can you practice?
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 strength training sessions in the schedule (can be replaced with classes in gym), one interval with stretching or and one power 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 - these are 6 blocks, each of which lasts 5 minutes. In one block there is one strength and one cardio exercise. Break between blocks - a maximum of 5-10 seconds and immediately go to next exercise. Perfect option- 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 press - 5 minutes. And a very intense cardio block - 1.5-2 minutes each. During training, we completely go through all the muscles of the body.
For Bodypump workouts, you definitely need a step, a barbell, pancakes, a mat and dumbbells. Without additional equipment Grit Plio and Grit Cardio workouts can be done. In all power options, weight is required.
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Starting September 2, a new exclusive program - LES MILLS GRIT - will start in all World Class fitness clubs. LES MILLS GRIT is a 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 involved and toned. At the end of the program, the metabolism in the body continues for another 9 hours, which guarantees the burning of fat and promotes the growth of muscle tissue.
Les Mills GRIT PLYO- a program aimed at strengthening the muscles of the legs and hips and developing speed-strength qualities. 30 minutes of intensive workout "for wear" allows you to achieve best results in the shortest possible time. During training, a fitness platform is used, with the help of which intensive physical exercise. Training allows you to change the structure of the muscles, giving the figure a sporty and toned shape.
LES MILLS GRIT classes are quite intense, but easy ways to noticeable result can not be. If you want to go to new 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 abilities 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 network of fitness clubs No. 1 World Class presents 9 programs from the world leader in group programs Les Mills. Les Mills programs are distinguished by a given format: all elements of the lesson (load, alternation muscle groups, mode of operation, pauses for rest) are combined into a strict, scientifically based sequence. Those involved are laid out in full force throughout the course of the lesson. This allows you to increase the effect of the session by 15–20% (data from the Les Mills Institute). Les Mills programs are suitable for all fitness levels. 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 carried out only by specially trained and certified instructors.
We are waiting for you in our clubs for a super intensive Les Mills GRIT workout!*
*The program is also available in World Class LITE clubs
Choosing a Les Mills GRIT workout - you choose the result!
As we said, our latest posts will be a bit mixed since they were interrupted by the May holidays. Our interactive infographic "" was released on Monday, yesterday we again remembered about and brought to your attention several videos with simple exercises and today we return to strength training, and 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 training is from 30 to 55 minutes (it all depends on the intensity).
BODYATTACK™- cardio training that develops endurance and strength.
BODYBALANCE™ is a mixture of yoga, tai chi and Pilates, and teaches you to control your breath, develop 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™ It's an easy dance workout!
BODYPUMP™- this is work with pumps (sports equipment). The workout is an alternation of various exercises with low weight, but a lot of repetitions, and is great for "burning" extra centimeters at the waist;)
BODYSTEP™- a rather unusual step training with simple choreography.
BODYVIVE™- training with the use of special balls. One workout is aimed at working out a specific muscle group.
RPM™- training on exercise bikes according to a special program.
SH'BAM™ suitable for lovers modern dance and Latins.
CXWORX™ is working on upper part body: back, abs and buttocks.
To teach these programs, you need to get special certificates, and the training series are updated every 3 months, but some trainers study the programs on their own and offer trial workouts to their clients.
Personally, I attended two workouts - BODYBALANCE ™ and BODYPUMP ™, since they do not require any special equipment, and you can do them in any sports club. At first it was quite difficult, because literally after 10 minutes you already start to suffocate, but over time this problem went away and, most importantly, these classes significantly affected the running results - it became easier to run and breathing practically did not go astray.
We keep repeating that the body should develop harmoniously. It must be strong and flexible, but running alone cannot give this. That is why many runners try to set aside at least two days a week for strength exercises. If you are interested in these workouts, there are videos with full-fledged workouts on the network (the easiest way is to repeat the dance directions, but it’s better to do strength exercises exclusively under the supervision of a trainer, at least the first few workouts). And for those short on time, there are Tabata or the 7-Min Workout mobile apps (link to them in our interactive infographic).
We hope that you can find at least 10-15 minutes in your busy schedule for strength training;)
