You don't have to kill yourself with hours of training to be in good shape. Especially for this there are high-intensity workouts which, thanks to cardio exercise, add endurance and have a beneficial effect on the cardiovascular system. We will tell you what Grit Strength is, how it happens and how many calories it burns.
LES MILLS ™ Is a group and team training program that has changed the lives of millions of people. At the moment, there are about 14,000 clubs in 80 countries around the world. The home of this training system is located in Auckland, 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 that aims to build endurance and strength. This class includes aerobic exercise, and strength exercises 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 breathing control, flexibility and balance. Duration - 55 minutes, average calories burned - 390 kcal, intensity - low to medium.
BODYCOMBAT ™... It is a mixture of exercises from various martial arts. These training programs are based on the following martial arts like karate, boxing, taekwondo, 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 number of calories burned - 530 kcal, intensity - average, may vary depending on the load.
BODYPUMP ™... This is strength training with special sports equipment - pampas. Its basis is exercises with low weight, but a lot of repetitions. These are some of the fastest ways to get rid of excess weight and put your body in order, since the training involves the main muscle groups. 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 training session using special balls. Usually the load is quite low, and the workouts are divided depending on which muscle group you are working on. Duration - 55 minutes, average calories burned - 550 kcal, intensity - low to medium.
RPM ™... This stationary bike workout 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, the average number of calories burned - 506 kcal, the intensity - medium and high.
CXWORX ™... This workout focuses on strengthening the muscles in the upper body (back, abs, and glutes). Duration - 30 minutes, average calories burned - 230 kcal, intensity - medium to high.
And since healthy image now in vogue, these workouts are gradually conquering our gyms. In order for the training to be named exactly as described above, the trainer must have a special license. However, it is not easy to obtain, which is why many clubs can schedule this workout in the form of high-intensity intervals or bodybalance.
We asked the coach who conducts training according to this system to comment on this type of training.
Trainer comments
Meet Mikhail Kandziuba, fitness instructor in aerobics and Latin American dance, and personal trainer... Currently working in sports club BioRitm.
How did you find out about Grit Strength?
I found information on the official website and decided to give it a try. This is one of the most famous New Zealand schools in the world. New Zealand is very scrupulous about sports research. After research, testing, information gathering and analysis, new programs are patented. It was with this that the preparation for the soldiers began.
The first lesson was held at the BioRitm club for a test group. After watching the licensed video, I decided to compose 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 the competition. The load is large enough and suitable for both women and men. This is a unisex workout.
How many people should be in the group?
The group should consist of a maximum of 10 people, although it all depends on the size of the room. In addition, the larger the person, the less attention the coach will be able to pay to each of them. Since this is workout high intensity and with a fairly large weight, you need to do all the exercises correctly, otherwise you can get injured and not get the desired effect at all.
Are there age and physical restrictions?
Since there is a lot of stress on the joints and heart, age and the physical state very important. It should be above average. Of course, it all depends on your shape, but it is better not to deal specifically with Bodypump after 40 years. Good condition of the joints is also very important and of cardio-vascular system... And no joint injuries! If there are problems, be sure to tell the coach about them.
How many times a week can you do it?
It all depends on the programs and on the goals. If a person goes to strength training three times a week, then it is better to include in the schedule two group strength training(can be replaced with classes in gym), one interval with stretching or and one strength with aerobic exercise (can be replaced by jogging), 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. One block contains one strength and one cardio exercise. Break between blocks - maximum 5-10 seconds and immediately go to next exercise... Ideal - 30 minutes without interruption.
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 cardioblock - 1.5-2 minutes each. During training, we completely pass through all the muscles of the body.
For Bodypump workouts, you definitely need a step, a barbell, pancakes, a rug and dumbbells. Grit Plio and Grit Cardio trainings can be carried out without additional equipment. In all power options, weight is required.
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From September 2, a new exclusive program - LES MILLS GRIT will start in all fitness clubs of the World Class chain. 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 find the desired shape in short term... 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 development 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 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-power qualities... 30 minutes intense workout"Wear and tear" allow you to achieve best results in the shortest possible time. During the workout, a fitness platform is used, with the help of which intense physical exercises... 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 there are no easy ways to noticeable results. If you want to take it to the next level physical fitness Les Mills Grit is what you need. Be sure to consult with the 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 are 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 of group programs Les Mills. Les Mills programs are distinguished by a given format: all elements of the lesson (load, alternation muscle groups, work schedule, rest pauses) are combined in a strict, scientifically based sequence. The practitioners give all their best during the whole 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 all skill levels. They are designed in such a way that both beginners and trained athletes can engage in one lesson, while everyone will work to the limit of their own abilities, achieving maximum results. The training is carried out only by instructors who have passed special training and certification.
We are waiting for you in our clubs for a super-intensive Les Mills GRIT workout! *
* The program is also available in the World Class LITE clubs
Choosing a Les Mills GRIT workout - you choose the result!
To date, Grit Les Mills workouts are recognized as the most (without exaggeration) effective in terms of fast fat burning, formation of the correct muscle corset and body shaping.
Exercising at full strength, in 30 minutes you will burn 400 calories and at least 600 more - within the next 9 hours, as high interval loads "swing" your metabolism, teaching cells to consume energy not from calories from food, but from their own fat deposits. It's really brilliant!
What is important to know: this is TRUE hard. By the end of the class, all your muscles will be on fire, your legs and arms will shake, sweat will pour in streams. This is fine! The only group that such high-intensity exercise is contraindicated is people with heart disease and recent injuries of the joints or spine.
The training is based on jumps and squats, with or without weights, push-ups from a step platform or from the floor. We asked the coach of the World Class Lady’s club to show us the basic exercises so that you can imagine what awaits you (in addition to a flawless body after a couple of months of training).
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1. Plyo Jump
Starting position: legs on the sides of the step platform, heels are firmly pressed to the floor, arms are laid back.
Jump: pushing evenly off the floor with both feet, you jump up, raising your arms.
You can do the same with a weight, disc, or dumbbells.
You land on the step with both legs, arms (with or without weights) up, your back is straight, your hips are parallel to the floor.
Then you step down from the platform to the floor.
And all over again.
It looks simple, but in this exercise alone, the muscles of the thighs, and the press, and the muscles of the back, and the biceps, and triceps are involved.
2. "Rock climber"
In fact, this is a movable 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 press 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 to the step platform.
And you go down to starting position on the other side of the platform.
Les Mills GRIT - Will push you to maximum load and more. You will train in a small group. The coach will do all the exercises with you, which will motivate you to work in a team, you will not believe how hard you can handle working like this. Les Mills GRIT Cardio - Level 3 High Intensity Interval Training - Burns Fat & Quickly Improves sports uniform.
Target muscles: Other
Equipment: use of body weight
Les Mills GRIT Cardio is the third level of high-intensity interval training, for the fittest who train at least 4 times a week. Burns fat and quickly improves athletic performance.
- No necessary equipment, this workout combines high explosive power, as well as training with your body weight.
- Get a double hit for maximum workout calorie burn and then burn fat for hours after workout.
- Scientifically proven for Cardio workouts to achieve results as quickly as possible!
- The program combines optimal rest periods with complex functional movements that increase the intensity of the exercise and reduce the stress on the joints.
Please note that this is not a joke workout and not for beginners, the list of contraindications is indicated by the authors. Before taking a course, you must obtain a doctor's permission.
Les Mills GRIT fitness programs allow trainers using the system to create a cheerful workout atmosphere. Participants get sucked in and don't miss workouts! Coaches undergo exceptional training to ensure the safety and motivation of the program participants.
Music keeps us moving, pushing our boundaries and overcoming difficulties. Trainings are held to the most popular music, which is updated every three months, which allows them to stay relevant.
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Grit is super-intense complex workouts from Les Mills to maximize fat burning, improve physical endurance and increase muscle strength... If you only want fantastically improve your shape in 30 minutes then Grit workouts are the ideal vehicle for you to achieve these goals.
What is the Grit Program?
Grit are the ones with which you will improve your body in a short half hour session. Les Mills coaches have included the craziest exercises for gaining a stunning figure in a short time in this program. In just 30 minutes, you will burn 400 calories: not every full hour workout will provide you such a high calorie burn... With Les Mills' Grit workouts, you take your fitness level to the next level.
Grit is one of the newest Les Mills programs, one of the most effective and one of the most challenging. HIIT training gives fast and high-quality result: you will burn calories for several hours after training, increase aerobic endurance, achieve muscle tone, build long muscles and burn fat from everyone as much as possible 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 dwell in more detail on the content of the program itself. The Grit complex includes 3 types of workouts: 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 engage in all three, alternating the load. Every 3 months, new editions of the 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 entire session. Workouts are divided into segments (one segment - one song), each segment corresponds to a certain set of exercises. The training is hard 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 cardiovascular system, increase endurance and speed up your metabolism. This program with weight own body performed without additional equipment which will give your body a real challenge.
The lesson includes jumping, burpee, sprint, lunges, push-ups, rock climber, plank jumps and others similar exercises with variations... Exercises are performed in several sets, there are short breaks between sets. The last five minutes is devoted to the press.
Inventory: not needed.
2. Grit Strength
Despite the fact that training is called strength, its the main objective- speed up your metabolism, burn fat and improve muscle strength. You will use the barbell and your own body weight to achieve a toned, sculpted body in a short amount of time. The entire workout takes place in a very high pace with almost no stops.
You will alternate between strength training with a barbell and explosive plyometric exercises. Get ready to fulfill barbell presses and rows, squats, push-ups, jumps, lunges, burpees, sprints.
Inventory: barbell with pancakes, step platform.
3. Grit Plyo
Grit Plyo are based on plyometric loads, which are specially designed to prepare real strong and fit athletes... With plyometrics, you will not only quickly and effectively improve your fitness, but you will also be able to develop explosive muscle strength.
The program uses intense speed and endurance exercises that alternate with strength exercises for different muscle groups. Offers jumps, squats, push-ups, planks, plank jumps, lunges, various strength exercises for the upper body.
Inventory: barbell pancake (can be replaced with a dumbbell), step platform (not in all editions).
Optionally 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 issues) a large number of jumps on the step platform are expected. They can be performed without a step, but then the intensity of the lesson will decrease. But in exercises with a barbell pancake, you can calmly use a regular dumbbell.
As you can see, the exercises are very similar to each other in all three programs. Before starting these workouts, you should easily do exercises such as push-ups, burpees, power jumps, planks. However, the program quite assumes that you will not be able to cope with it right away. If you need short rest stops at first, don't be afraid to allow yourself. But always strive for your maximum.
Before starting the Grit program from coaches Les Mills ( if you exercise 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 exercises are counted (number of times), sometimes for a while.