grit plyo row cn app print國(guó)際資源是為萊美認(rèn)證提供的獨(dú)一無(wú)二有價(jià)值以便

LESMILLSGRIT24 0:09LalSquatonBenchwithteatCollarbones(L+R)0:44PlyoSumoBenchJumpwithteatCollarbones0:49VJumpOn/OffBench1:09VJumpOn/OffBenchwithteO/H1:18Backward-StepLungewithteatCollarbones(L+R)1:29ScissorLungewithteatCollarbones(L+R)1:48JumpLungewithteatCollarbones1:58JumpLunge(x2)(L+R),SquatJumpOntoBench(x1)2:09JumpLunge(x2)(L+R),teSnatchOntoBench(x1)2:21RecoveryHARDTOHANDLE2:23

Setupanddemofirstexercise:VJumpOn/OffBench teOverhead VJumpOn/OffBenchwithteO/H1 LalBenchJumpwithteatCollarbones(L+R) 1 1 1 WAKINGUP/C’MON/SOHIGH7:56

選項(xiàng)：屈膝俯臥撐第2層教授重點(diǎn)：用力 合 Setuptrackanddemoexercise:JumpLungeOnBench(x2)(L+R),TuckJump LETGO1:36始動(dòng)作變慢，們可以停下、抖抖四肢，再跟實(shí)現(xiàn)1動(dòng)纖維。 Recovery.Setupsecondset:PlyoSumoTuckJump(x1),JackOn/OffBench(x4) QUOKKA/JUMPUP7:22

Setuptrackanddemofirstexercise:JumpOn/OffBench,180°Turn,JumpOverBench,180°0:29JumpOn/OffBench,180°Turn,JumpOverBench,180° PowerBurpee1:29JumpOn/OffBench,180°Turn,JumpOverBench,180°Turn1:59Recovery.Demofirstmoveofsecondset:PowerBurpeePushup2:29PowerBurpeePushup2:59JumpOn/OffBench,180°Turn,JumpOverBench,180° PowerBurpee Recovery.Demofirstmoveoffinalset:JumpOn/OffBench,180°Turn,JumpOverBench,180°Turn4:28JumpOn/OffBench,180°Turn,JumpOverBench,180°4:58PowerBurpee JumpOn/OffBench,180°Turn,JumpOverBench,180° THRILLCAKES6:05mins這節(jié)極富性的課程—找出訓(xùn)練中學(xué)員最需要的 作為優(yōu)質(zhì)的功能性方式，HIIT組合調(diào)動(dòng)了各塊第2層教授重點(diǎn)：將用作翅膀，以獲得動(dòng)力，

合 Setuptrackanddemoexercise:JumpLungeOnBench(x2)(L+R),TuckJump LETGO1:26化繁為簡(jiǎn)是達(dá)到HIIT效果的之一。1個(gè)動(dòng)作，1 Setuptrackanddemofirstexercise:SideHoverPulse te0:15SideHoverPulsewithte(R)0:43SideHoverPulsewithte(L)1:10WalkingExtendednk2:0307.GUIDANCE2:05選項(xiàng)：膝蓋或腳趾如果你的獲得不止一個(gè)LESMILLSGRIT項(xiàng)目的，你可以混合和組合這個(gè)版本的一些動(dòng)作。每中進(jìn)行混合（例如LESMILLSGRITStrength24，LESMILLSGRITPlyo24和LESMILLSGRITCardioCardio9,10或7

LESMILLSGRIT是部分。這是毋庸置疑的。因此，作為最好的課程，教授LESMILLSGRIT的人也必說(shuō)

GRIT寫(xiě)這取決于各個(gè)房的規(guī)定（在墻上或鏡子寫(xiě)前，務(wù)必先了解房的規(guī)定），若房和時(shí)間段都允許，可用活動(dòng)掛圖展示，在鏡子寫(xiě)（務(wù)這對(duì)HardToHandleOtis1968AtcoRecords.C/-WarnerMusicGroupMYRNE&2016 InligenceWrittenby:2016BigGigantic.Writtenby:Lalli,SoHighLetGo2017TreSara.Writtenby:QuokkaNextTo2016 InligenceWrittenby:2015HighChai.Writtenby:CanYouFeelItWrittenby:2016TimGunter.Writtenby:2017Cr2Records.Writtenby:LopezLetGo2017TreSara.Writtenby:2016EpicRecords,adivisionofSonyMusicEntertainment.UnderlicensefromSonyMusicCommercialMusicGroup,adivisionofSonyMusicBeHappyTheGeekx2017EmbraceRecords.Christophe 為萊美GRITPlyo第24期的發(fā)布提供了超多訓(xùn)練。久。創(chuàng)造性的提示、運(yùn)動(dòng)表現(xiàn)以及有趣的訓(xùn)享受這個(gè)過(guò)程！尤其是最后的長(zhǎng)時(shí)訓(xùn)練……愛(ài)

CreativeDirector–LesMillsPresentingTeam–TristanDuverger|Workout–CoreyProgramCoach–ErinMaw&Bas nner–HannahMusicInput–ErinThanksto–DrBorisRebolledoandtheteam

產(chǎn)品支持和尊重的正途上。選擇、和匹配編舞和音樂(lè)是一個(gè)巨大的！我們精挑話(huà)，有時(shí)候也會(huì)有一個(gè)替代動(dòng)作（動(dòng)作BELOUDAND LESMILLSGRITGIANTONTHEBEATEVERYMINUTEONTHETRIONTHEBEATCORECHALLENGEINFO,MUSIC&CREDITSHeyinstructors,we’dloveyourfeedbackonournewnotes!Clickheretofilloutaquicksurvey/jfe/form/LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoenableyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyou allyincludinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.BenchwithnorisersandamediumCLASSYourmembersareinforamassiveworkout!InstructorsknowthefitnessbenefitsfromHIITandhowlotsofenergyandgettheatmospheream,justlikeRomain.0:09LalSquatonBenchwithteatCollarbones(L+R)0:44PlyoSumoBenchJumpwithteatCollarbones0:49VJumpOn/OffBench1:09VJumpOn/OffBenchwithteO/H1:18Backward-StepLungewithteatCollarbones(L+R)1:29ScissorLungewithteatCollarbones(L+R)1:48JumpLungewithteatCollarbones1:58JumpLunge(x2)(L+R),SquatJumpOntoBench(x1)2:09JumpLunge(x2)(L+R),teSnatchOntoBench(x1)2:21RecoveryHARDTOHANDLE2:23COACHINGSpaceoutcues–there’slotsoftimetobuildupintoeachmove.ThecombosintheWarmuparerepeatedlaterintheworkout,sogetpeoplemovingsuccessfullyfromthestartwithcleartechniquecues.Nowisagoodtimetosetthefeeloftheworkout.Enjoythisoldschoolbangerandcreatetheatmosphereofabunchofmatesworkingout lSquatOnBenchwithteatFeethip-widthapart–onefootonbench,theotheronfloorKneestrackoutoverChestAbsButtdropsdownandbacktojustaboveStepoverbenchandrepeatSquatonotherPlyoSumoBenchJumpwithteatStartinmiddleofbench,feeteithersideofbenchonfloorJumpfeetontoJumphighoffbenchandlandinChestAbsbracedtoUseSquattoabsorblandingOPTION:NOBENCHORNOTENEWVJumpOn/OffBench teOverStandonbench,feetunderhips,teoverSquatJumpforwardintoVonfloor,backontobench,backintoVonfloor,thenforwardontobenchElbowsslightlyforwardofBentkneeAbsChestOPTION:NOBENCHORNO

Backward-StepLungewithteatStandonfloor,feetunderStepalternatinglegsintolongHipssquaretotheLongstepBendbackkneetowardsChestAbsJumpLungewithteatJumptoswitchlegs(alternateSoftkneeFrontkneeoutoverHipssquaretotheBendbackkneetowardstheChestAbsSquatJumpOntoBothfeettakeoffandlandinWideSquatonbenchFeetoutsidehip-KneestrackoutoverUseSquattoabsorbHoldtehighonElbowsunderAbsChestOPTION:NOJUMP/NOteSnatchOntoBothfeettakeoffandlandinWideSquatonbenchasteSnatchesupArmsstraightinSnatch–elbowsslightlyforwardoffaceAbsChestOPTION:SQUATJUMP/NOGIANTBenchwithnorisersandamediumGiantSets:4moves,30secondseach.Non-stopworkfor2 Setupanddemofirstexercise:VJumpOn/OffBenchwithteOverhead(F+B) VJumpOn/OffBenchwithteO/H(F+B)1 LalBenchJumpwithteatCollarbones(L+R) 1 1 REPEATSET11 1 02.WAKINGUP/C’MON/SOHIGH7:56COACHINGThestructureforthesetracksmakesthecoachingformatsimple!Set1isallLayer1(technique,safetyandoptions).Set2isLayer2(intensityfocusforexplosiveness,andbenefits).Set3isyourchoice–benefitsandmotivation,ORadditionalcuesforeachmovetoamplifytheThisisthefirsttasteofexplosivetrainingandeducation.Usequalityfloorcoachingtotapintofasttwitchactivation,andsetthestandardfortherestoftheclass!Lettheworkoutbegin!Longsetsandshortrecoveriesaregoingtokickuptheheartrateandtakethebodytofastfatigue.2minutesisalongtimetohithighintensity,soliftthevocalsandmotivationtowardstheendofthistrack.Rememberthisisonlytrack2however,soleaveyourselfsomewheretogofortherestoftheHIITTwominutesofhighintensityexercisetokick-starttheworkout.Eachmovetargetsthemajormusclegroupstodrivemembersintoaumheartratezone.Rotatingthemoveevery30secondshelpstokeeptheintensityhigh.NEWVJumpOn/OffBench teOverStandonbench,feetunderhips,teoverSquatJumpforwardintoVonfloor,backontobench,backintoVonfloor,thenforwardontobenchElbowsslightlyforwardofBentkneeAbsChestOPTION:NOBENCHORNOLayer2CoachingFocus:Focusontheloadingthelegs,getlowtoengagethebigmuscles lBenchJumpwithteatStandalongsidebench,feethip-widthJump llyoverbench(alternateChestAbsBentkneeHoldtehighon

OPTION:JUMPWITHNOTE/NOLayer2CoachingFocus:Bendyourkneesanddriveoffthefloor–loadandexplodetofeelthepowerinthelegsJumpLunge,teSnatchOntoJumptoswitchlegs(alternateSoftkneeFrontkneeoutoverHipssquaretotheBendbackkneetowardstheChestAbsBothfeettakeoffandlandinWideSquatonbenchasteSnatchesupforwardoffaceSQUATJUMP/NO tetogeneratepowerfulmusclesNEWOffsetDoubleJackPushup,TypewriterMountainClimberAcrossBenchOnehandonbench,theotheronJumphandsandfeetwideintoPushupandbacktonkAbsbracedtoChesttoelbow-heightinMountainClimber llyacrossHandsandlegsmoveatthesameHipsandshoulderssquaretoOPTION:PUSHUPONKNEESLayer2CoachingFocus:Bracethecorehardtocontrolthemoveandgeneratemorepowerwithgoodtechnique03.ONTHEBEATBenchwithnoOntheBeat:1combo,4counts,1 Setuptrackanddemoexercise:JumpLungeOnBench(x2)(L+R),TuckJump(x1) JumpLungeOnBench(x2)(L+R),TuckJump(x1) LETGO1:36COACHINGCountthebeatinthetracksetup,andthenagainwhenthecountdownhits.Findacoupleofmomentsduringthetracktocalloutthebeatincaseanyonehaslostthetiming.Thistrackreliesonthebeattocreatedriveandconnection.Letthemusicdothework–sayasThemainaimistostayonthebeatforthewholeminute!Ifmembersarestartingtoslowdown, themit’soktostop,shakeout,thenfindthebeatagain.Timecuesorrepcountswillhelpkeepparticipantsfocusedandgoinghard.HIITOneofthesecretstoachievingaHIITeffectistoreducecomplexity.1move,1minute.Thekey izingtheeffectistobeexplosive,everyrep.Thisincreasestherateof Frontfootonbench,backfootonfloorinJumptoswitchlegsinLunge(alternateTuckJumponSoftkneeFrontkneeoutovertoesinHipssquaretotheChestAbsbracedOPTION:SQUATJUMPLayer2CoachingFocus:AimforheightinTuckJump,whilestayingontheEVERYMINUTEONTHEBenchwithnoOntheminutechallenge:2sets,3minuteseach.14repseachminuteforset1,10repseachminuteforset2. Burpee(x1),JumpOverBench(x1),180°Turn(x1)(x14) Recovery.Setupsecondset:PlyoSumoTuckJump(x1),JackOn/OffBench(x4)(x10) PlyoSumoTuckJump(x1),JackOn/OffBench(x4)(x10) QUOKKA/JUMPUP7:22COACHINGThereisabellatthe50secondmark;ifmembershavenotcompletedtheirrepsandneeda lthemtostopandhaveabreakfor10secondsbeforethenextset.Lotsofpraiseinthistrack!Longsetsofhighrepsbacktobackistough.Encouragementwillputmembersinapositivemindsettotacklethenextminute.Lotsofhighfivesandfistbumpswillgetthemthrough!Liketrack2,longsetswithshortrecoveriesmakethistrackpunishing!Membersshouldhittheallocatedrepsinset1,justmakeitthroughset2,andfindset3nearlyimpossible.Themotivationreallyneedstokickupagearinthelastminuteofeachset.Encourageparticipantstomakeeachrepcount–thatnextrepistheonethatHIITThree1minuteblocksareidealtodrivepasttheThechoiceis–highintensityandalongerrest,orlowerintensityandashorterrest.Eitherway,these3blocksareaperfectopportunitytoachievenewlevelsoffitness.Burpee,JumpOverBench,180°Squat,jumpbackinto nkpositionwithhandsonbench,jumpforwardintoWideSquat,JumpOverBench,180degreeTurnFeetstayoutsidehip-UseSquattoChestAbsBacklong,strongandstraightinnkBentkneeBothfeettakeoffandWholebodymovesasonein180degreeOPTION:JUMPON/OFFBENCH,ORNOthebenchtobuildmorepowerinthe

Startinmiddleofbench,feeteithersideonJumpfeetontobench,TuckJumpofflandinWideSquatonKeepkneesbenttoJackonandoffChestAbsUseSquattoabsorblandingOPTION:HIGHJUMPINSTEADOFTUCKJUMP,ORNOthe10repskeetheTuckJumpashighaspossibletobuildstrongathleticmusclesTRIBenchwithnoTriSets:3sets,1:2:1.Move1for30seconds,move2for30seconds,repeatmove1for30 Setuptrackanddemofirstexercise:JumpOn/OffBench,180°Turn,JumpOverBench,180°0:29JumpOn/OffBench,180°Turn,JumpOverBench,180° PowerBurpee1:29JumpOn/OffBench,180°Turn,JumpOverBench,180°Turn1:59Recovery.Demofirstmoveofsecondset:PowerBurpeePushup2:29PowerBurpeePushup2:59JumpOn/OffBench,180°Turn,JumpOverBench,180° PowerBurpee Recovery.Demofirstmoveoffinalset:JumpOn/OffBench,180°Turn,JumpOverBench,180°Turn4:28JumpOn/OffBench,180°Turn,JumpOverBench,180°4:58PowerBurpee JumpOn/OffBench,180°Turn,JumpOverBench,180° THRILLCAKES6:05minsCOACHINGPickacoachingfocusforeachblockofwork.Move1isrepeated5times,sohaveaclearnforeachblocktokeepitfreshandinteresting.Withasetlikethisattheendofaworkout,themindandbodyaregoingtotapout!Thisisexactlywhatanathletehasto whentheytrain.Whatdoesitmeantobeagoodcoach?Thegoalistolead,inspireandencouragemembersthroughthisextremelychallengingtrack–figureoutwhattheyneedtokeepthemintheworkout(praise?Motivation?Ahug??).Successinthistrackreliesonthequalityofyourcoaching.ThisistheBIGtrackoftheworkoutandrequiresthemostmotivationalcoaching.Thesesetsare ygrueling!Longsetslikethisattheendoftheclassarereallytough,mentallyandphysically.Tapintothemind-setofanathlete,pushinghardunderextremefatigue.Findsomerealisticmotivationalcuestohelpmemberspushtotheirabsolute HIITEachexerciseinthiscircuitcombinestocreatetotalbodyconditioning.HIITisagreatsourceoffunctionalfitness,usingourmusclesincombinationsthatconditionustocopewiththeloadsanddemandsofeverydaylife.NEWJumpOn/OffBench,180°Turn,JumpOverBench,180°TurnBothfeettakeoffandBentkneeWholefeetlandontheChestAbsWholebodymovesasonein180degreeLayer2CoachingFocus:Useyourarmslikepairofwingstogetmomentumandjump

PowerBurpeeHandsshoulder-widthaparton Backlong,strongandstraightinnkandPushupChesttoelbow-heightinDrivefeetforwardfromPushupandlandinWideSquatonbenchChestupinAbsHeelsdowninOPTION:PUSHUPONKNEESANDLANDSQUATONFLOORLayer2CoachingFocus:Timetousethearms,pushthroughthefloorandusethehandstotapintoexplosivemovementandengagethecore06.ONTHEBEATBenchwithnoThebeatisback!1combo,4counts,1 Setuptrackanddemoexercise:JumpLungeOnBench(x2)(L+R),TuckJump(x1) JumpLungeOnBench(x2)(L+R),bnTuckJump(x1) LETGO1:26COACHINGExactlythesameastrack3.Membersknowthistrack,soavoidover-coaching.Theconnectionisthebeat,soletitdrivethisthatwillgetmembersovertheline.Thebeatinthistrackisthedrive.Enhancingthislastexplosiveexperiencecomesthroughtime/repcues.LeadbyexamplelikeRomain–gohardforthewholeminute.HIITOneofthesecretstoachievingaHIITeffectistoreducecomplexity.1move,1minute.Thekey izingtheeffectistobeexplosive,everyrep.Thisincreasestherateof Frontfootonbench,backfootonfloorinJumptoswitchlegsinLunge(alternateTuckJumponSoftkneeFrontkneeoutovertoesinHipssquaretotheChestAbsbracedOPTION:SQUATJUMPLayer2CoachingFocus:Stayonthebeat–aimforthefull20repsCOREAsmallormediumCoreChallenge:2minutesofcore Setuptrackanddemofirstexercise:SideHoverPulsewith SideHoverPulsewith te(R) SideHoverPulsewith WalkingExtended 07.GUIDANCE2:05COACHINGShortandsharp;geteveryonesetupquicklytogetthe umbenefit,teornote.Celebrateallthehardworkeveryonehasdonetogether,butdon’tletthemcheckout–keepcoachingcool,butuplifting.It’snottimetorelaxjustyet,thistrackisstillacrucialpartoftheworkout–makesureeveryoneisstillinituntilthefadeout!NEWSideHoverPulsewithBottomelbowunderHipssquaretoToparmstraight,holdingtetowardsUseobliquestoliftbottomhipupandOPTION: NEWWalkingExtended nkposition,walkhandsoutfrombodyasfarforwardastheywillgo,keearmsstraightAbsHipsandshoulderssquaretoOPTION:KNEESORMIXANDSIMPLECOACHING.UMreleaseifyourclubislicensedwithmorethanoneLESMILLSGRITprogram.EachQuarterlyReleaseisstructureddifferentlysoyoucanonlyevermixwithinarelease(egLESMILLSGRITStrength24,LESMILLSGRITPlyo24,andLESMILLSGRITCardio24),andonlytheallocatedtracksstatedinthenotes.AreminderthatfromRelease12wealignedthenumberingforCardiowithStrengthandPlyo.Thismeansthereisn’taCardio9,10orProgramGIANTMixandONTHEBEATPlyoDurationMixandEVERYMINUTEONTHEPlyoTimeProgramProgramONTHEBEATPlyoDurationMixandAthleticCoreProgramWhatevertrackyoubegintheworkoutwithdictatesthetypeofclassitis.Forexample,ifyouteachTracks1,4,5and7fromStrengthandTracks2,3and6fromCardio,thiswouldbeaStrengthworkout.Thisgivesyouandyourmembersahugeamountofvariety,whichiskeytoavoidingtrainingteaus.Havefunmessingthingsup!Ifthemixyouare nginvolvessettingupthatyoumakethisclearatthebeginningoftheworkout.Youcanstopthemusicforamaxof30secondstosetup,butnolongerasintensitylevelswillfall.

Whenitcomestimetoteachyouhave2LeadanINTENSECoachyourTheseareyourfoundations.Rememberofmind:PRACTISE.YouneedtoknowyourthisgivesyouBeAUTHENTICandEngagewith intheDoitwiththeCirculateandcoacheachLESMILLSGRITishardcore.There’snoquestionaboutthat!So,likethegreatestcoaches,thepeoplewhochoosetoteachLESMILLSGRIThavegottobeveryhardcoretoo.Ifyouwanttotrulyinspirepeopletopushtheirboundariesphysically,youwanttobepushingyourownboundaries.Getoutofyourcomfortzonewhenyou’reteaching;bethebestcanbe.Whatdoesthismeanintermsofpreparation?Itmeansalotofwork.Ifyoupractisewithheavyweights,bigjumpsandahugeheart,youWILLethekindofcoachyourteamneedstoenablethemtoachievetheir algoals.WhatdoyouNEEDtoCuesforquicksetupsandtoorganizeequipmentandpositionsWhattoexpectinthenextHighlymotivationalandencouragingBasically,youaresettingpeopleupwithenoughtogetthemsafelyandquicklyintoamovewithoutalongtransition,andthenyouaremotivatingthem.IT’SVERYSIMPLEWHENYOUPUTITLIKEshortsharpcuesMovearoundtheroomandusegreatrolemodelsinclassfordemonstrationssoyoucancoachothers

GRITCOACHWRITEITwalls/mirrorssoparticipantscanseethem.Thisisatthediscretionofyourclub(sodefini checkontheirbeforeyougowritingonanywallsormirrors)butwhenitworksforyourclubandtime-slot,youcandisytheworkoutonaflipchart,onthemirror(makesureyouusenon-permanentink!),orevenonthefloorinYoudon’tneedtowriteupeverysingletrack.Wesuggest:DetailthemovesformorecomplexChallenges–simplywritethenameoftheeg2-MinuteChallenge:BeepThisdoesn’tapplytotheWarmuporCoreThiswillbenefitbothyouANDyourparticipants.Itwillhelpyououtbecauseweallknowitcanbetoughtorememberlotsofdifferentexercisesacrosslotsofdifferentreleases.Itwillhelpyourparticipantsbecauseitwillactasareminderforexercisesthatarebeingrepeated,andhelpthemtounderstandthestructureoftheclass–empoweringthemintheirworkout.Andthat’sgoodnewsforeverybody!HardToHandleOtis1968AtcoRecords.C/-WarnerMusicGroupWrittenby:Redding,Jones,IsbellMYRNE&Airwav2016 InligenceAgency.Writtenby:Unknown2016BigGigantic.SoHigh2016UpriseMusic.LetGo2017TreSara.NextToBlue2016 InligenceAgency.Writtenby:Unknown2015HighChai.T-mass&Enthic2017NCS.TimGunter2016TimGunter.2017Cr2Records.Writtenby:LopezLetGo2017TreSara.TravisScott2016EpicRecords,adivisionofS