讲义grit strength22波形图中文

热对比10/10/KICKERSUPERSETS超级EVERY30每30COACHCALLS要COREMUSIC&音乐&LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyouallyincludinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.莱际资源是为莱际认证提供的独一无二、有价值的资源，以便你能够学习每个新动作并仅在莱际进行指导。资源不可。通过互联网、上传或文件或向他人莱际的资源以及莱际、其经销商及其他都是的。如果你正在参与活动，可能会对你个人造成严重的，包括提起法律以、莱际暂停或永久撤销。非常感谢你的合01.WARMUPMUSICJamesBaby音乐JamesBaby3:08分SETUPAmediumbarandamedium0:00Single0:00单0:22TriplePulse0:56SlowBackward-Step1:14Backward-StepLunge(faster)1:31JumSwitchClimber(L+R)1:31跳跃攀爬（左右）1:48JumSwitchClimber(faster)1:48跳跃攀爬（加速）（左右2:06JumSwitchClimber(x1),2:14NarrowRow(x1),Bar2:31Row(x1JumpSquatClean次2:49SquatJumpwithteat2:49平板在锁骨处，蹲01.WARMUPCLASSSETUP学员准备Remeber,energydoesn’tlie,andyourvibeattractsyourtribe.Themorerelaxed,excitedand youare,themorecomfortableandexcitedyourclasswillbefortheworkoutahead.COACHINGTIP提Encouragemedium,notheavyweightsforthisclass–thereisalotofexplosivebarwork.BreakdownthenewmoveJumSwitchClimbercarefully.ClearcoachingandagoodexnationlikeBen’sinthemasterclasswillensureeveryoneissuccessful,especiallyasthismoveisrepeated.适当鼓励-这节课没有很多重量练习-许多爆发力的练习。仔细的把新动作跳跃攀爬分解。仔细的教导和一个像Ben在高级班那样的好的演示将会让每个人都成功，特别是当这些动作重复的时候。CONNECTThemusicreallysetsthetoneoftheclass–upbeatandcool.Trytomatchyourenergytothefeelofthistrack.Ifyoucan’tfindtherightwordsatthestart,justlethemusicspeakanditwilllifttheenergyoftheroomforyou.音乐确实奠定了学员的氛围--乐观而冷静。试着的能量与音乐的感觉相匹配。如果一开始你不能找到正确的节奏，只要感受音乐，它会帮你把教室里的能量提升TECHNIQUE技巧SQUAT蹲下Chestup胸部向Hipsbacktojustabovekneeline臀部收回到膝Kneestrackoutovertoes膝盖伸过脚BACKWARD-STEP向后步弓Hipssquaretothefront臀部向Frontthighparalleltothe大腿前侧平行于地Backkneebendstowardsthefloor·膝盖弯向地Chestup胸部向

NEWMOVE新动JUMSWITCHCLIMBER跳跃攀Startinnkposition,handsunder在平板处开始，双手放于肩下Backlong,strongandstraight向后用力伸Absbraced髋部支Onekneebendsintowardschestasotherlegextendsstraightbackintheair一个膝盖向胸部弯曲，另一只向后伸Twofeettakeoffandtwofeet双脚离地，双手Hipsandshoulderssquareto臀部和肩膀与地面垂òOPTION:SWITCH选择PUSHUP伏地挺Handsslightlywiderthan双手伸展比肩Chintuckedin下巴Chesttoelbow-height胸部在肘部位Absbraced髋部支Backlong,strongandstraight向后用力伸òOPTION:ON选择：用膝NARROWROWRowbardownthighs,uptowardsbelly,backdownthighs,thenrise·大腿向下，向上，向后，然后上升Chestup胸部向Absbraced髋部支Tipforwardfromthehips从臀部向前倾Elbowstotherear肘部到后BARCLEANBarclosetobody杆靠近身Leadwiththeelbows肘部引Absbraced髋部支Chestup胸部向Absbraced髋部支Bendkneestocatchbarat弯曲膝盖来握住在锁骨处的FeetjumpintoWideSquatasbariscleanedtocollarbones当杆靠近锁骨时，双脚跳跃深Jumpfeetwide双脚打Absbraced髋部支Chestup胸部向Kneesto90degrees膝盖弯曲90

Buttbackanddown臀部上òOPTION:NO选择：不跳SQUATJUMPWITHTECOLLARBONES平板在锁骨处Feetoutsidehip-width,kneesoutover双脚分开至臀宽，膝盖超过脚Chestup–absbraced胸部向上-髋部支teatcollarbones平板在锁骨Elbowslockedinunder肘部放在下方的平板UseSquattoabsorblanding利用蹲下着òOPTION: 选择：无平MUSICQuartzz/Coleen音乐SETUPAmediumbarandamedium0:00Setuptrackanddemofirstexercise:AlternatingSquat(L+R)withPushPress交替下蹲（左右）和推0:29AlternatingLalSquat(L+R)withPushPress0:29交替下蹲（左右）和推0:58WideRow(x1HighPull(x1)1:30AlternatingLalSquatJumpwithtePress1:30交替侧蹲跳（左右）1:59Recovery.Setupsecondset:DoublePulseJumpLunge(L+R)withteat1:59恢复：准备第二套动作：双脉冲跳跃冲（左右），平板在锁2:28DoublePulseJumpLunge(L+R)withteatCollarbones2:28双脉冲跳跃冲刺（左右），平板在3:00跳跃攀爬（左右）3:29DoublePulseJumpLunge4:00Recovery恢复TRACKSETUP动作准 部支4rounds,90secondseach.Firstmove30seconds,secondmove30seconds,thenthefirstmoveisrepeatedwithakickertolifttheintensity.每个4回合，90秒 第一个动作30秒，第二个动30秒，然后第一个动作重复，并踢腿提高COACHING提Demothefirst2movesduringthetrackintrosothatmemberswon’tneedtostopinthemiddleofthesettolearnthesecondmove.Everytimeparticipantstryamoveforthefirsttimeit’sreallyimportantthatallsafety,techniqueandoptionsaregivenfromthestart.Movingsafelybeforebringingtheintensityisvital,soavoidtapintoaheightfocuswhilemembersarestilltryingtonailthe演示前两个动作，这样学员不需要中途停下来学习第二个动作。每一次学员第一次学个动作，所有的安全，技巧和选择在一开始就要告知他们。在加大强度之前，安全的运动是必要的，所以当学员CONNECTThisisthefirstbigworkingsetwitheverythingyouexpectfromaGRITworkout–fastfatigue,challengingdynamicmovementandmultiplechanges.Therearealotofelementswithinthisonetrack,soavoidoverwhelmingmemberswithinformation.Keepthetonelightforthefirsttworounds;bepositiveandencouraging,andexinmoveswithclarity.Themoresupportedmembersfeelinthefirsttrackthebettertheywillperformthroughouttheset.这是你期望从简单训练开始的第一个大的运动组-快速疲劳，动态运动和多个变化。在这组运动上有很多元素，所以不要用信息来压倒成员。前两轮保持调光，保持积极和鼓励，仔细的解释动作。学员在第一阶段得到越多支持，整套动作就会运行的更好MOTIVATE激励Usethefirstroundinthissetasatasterfortherestoftheworkout.Thedriveinthistrackcomesinthesecondblockofwork;bythetimeithits,membersshouldbemovingwell,sousethissettostarthammeringintensitycuestogetparticipantsworkingharder.用第一轮作为整套动作的前奏。这套动作的动力是在第二板块。当它到来是，学员们要好好做导致，所以HIITSCIENCE燃脂科Thecombinationofmovesineachsetactivatesthebigmusclegroups.Thesearefatburners,whichtriggerthechangesinbodycompositionspecifictoHIIT.每套运动的动作组合活跃了大的肌肉群。这些脂肪燃烧，身体成分的变化。

TECHNIQUE技巧NEWMOVE新动PUSHPRESS交替下蹲（左右）BaratcollarbonesasonefootstepsoutintoSquat(alternateL+R)杆在锁骨处，一只脚下蹲（左右交替PushPressoverheadasfootstepsback过顶推压，脚步收Kneesoutovertoesin下蹲，膝盖超过脚Chestup胸部向Absbraced髋部支òOPTION:NOPRESSOR Keephittingknee-heighteverytimeintheSquattoloadthelegs–thiswillstrengthenandtonetheglutesWIDEROW,HIGHPULLWidegriponbar宽握杆Chestup–tipforwardfromthe胸部向上-从臀部向前倾Pullbarupbodyfromkneestolower从膝盖处拉杆来下压胸Elbowsabovethebar肘部超SlightpauseandresetafterHigh高推以后轻微停顿和DrivehipsundershouldersonHigh高推时臀部在肩部Keepthebarclosetothebody,movinglikethisbuildsathleticstrength保持杆里身体很近，这样运动造就了运动员的力量NEWMOVE新动WITHTEPRESSO/H交替侧蹲（左右）Bothfeettakeoffandland,jumlally(alternateL+R)双脚离地，落地，侧跳（左右交替Feetstaywide双脚分开Kneesoutovertoes膝盖超过脚UseSquattoabsorblanding利用下蹲着teatcollarbonesin下蹲时平板在锁骨Elbowslockedinunder肘部保持在平板以AbsbracedtoPressattopofJump跳跃时髋

òOPTION:NOLayer2CoachingFocus2阶重Usingtheteenhancesourabilitytojumphigher03.10/10/KICKER踢腿DOUBLEPULSEJUMLUNGEWITHTEATCOLLARBONES脉冲跳跃冲刺（左右），平板在锁骨处teatcollarbones双脉冲跳跃冲刺（左右），平板在锁骨Chestup胸部向Absbraced髋部支Frontthighparallelto大腿前侧平行于地UseLungetoabsorb利用下压着Frontkneeoutovertoes前膝盖超过脚Elbowslockedinunder肘部保持在平板下òOPTION:BACKWARD-STEP WITHTEATCOLLARBONES选择：平板在锁骨处，向后步弓Layer2CoachingFocus2阶重Getdowninthelegstorecruitmoremuscle下压腿来锻炼的肌纤NEWMOVE新动 SWITCHCLIMBER跳跃攀Start nkposition,handsunder在平板处开始，双手放于肩下Backlong,strongandstraight向后用力伸Absbraced髋部支Onekneebendsintowardschestasotherlegextendsstraightbackintheair一个膝盖向胸部弯曲，另一只向后伸Twofeettakeoffandtwofeet双脚离地，双手Hipsandshoulderssquareto臀部和肩膀与地面垂òOPTION:SWITCH选择Layer2CoachingFocus2阶重Pushhardintothefloortostabilizetheupperbody,andimprovebalanceandstability用力推入地板，稳定上身，改善平衡与稳定DOUBLEPULSEJUM双脉AlternatingJumLunges交替跳跃弓步（左右Chestup胸部向Absbraced髋部支Frontthighparallelto大腿前侧平行于地UseLungetoabsorb利用下压着Frontkneeoutovertoes前膝盖超过脚Elbowslockedinunder肘部保持在平板下

òOPTION:BACKWARD- 选择：向后步Layer2CoachingFocus2阶重Getlowanderuptupforjump为了跳跃训练下压和爆MUSICOnTheInside/HelixOnTheInside/Helix5:35分SETUPAmediumbarandamedium准备一个中等杆和一0.00SetuptrackanddemofirstDropSquatPress(x10),NarrowRow(x1),BarClean(x1)0.00准备动作和演示第一套降下蹲压（10次），窄行（1次），清杆（1次（10次））KICKER:VSquatJumpwithteatCollarbones(L+R)0:30DropSquatPress(x10),Narrow(x1),BarClean(x1)0:30降下蹲压（10次），窄行（1次），清杆（1次（10次）KICKER:VSquatJumpwithteatCollarbones(L+R)1:31Recovery.Setupsecondset:HighJumptoLunge(x10)(L+R),JumSwitchClimberPushup(x10)(L+R)1:31恢复。准备第二套：高跳弓步（10次），（左右），跳跃攀爬俯卧撑（10次）（左右）KICKER:LowSpeedJackwithteat踢腿：平板在锁骨处1:49HighJumptoLunge(x10)JumSwitchClimberPushup(x10)1:49高跳弓步（10次），（左右），跳跃攀爬俯卧撑（10次）（左右KICKER:LowSpeedJackwithteat踢腿：平板在锁骨处2:49Recovery恢3:09REPEATSET1重复第一4:10Recovery恢4:28REPEATSET2重复第二5:28Recovery恢TRACKSETUP动作准备4rounds,1minuteeach.Firstmove10reps,secondmove10reps,thenakickertofinishthe4轮，每轮一分钟。第一个动作十次，第二个动作次，以踢腿结束每一分COACHINGTIP提Demoall3movesintheset.Yourclasswillbefinishingmovesatdifferenttimes,soit’seasierforthemtoknowall3exercisesfromthestart.However,itdoesn’thurttorepeatmove2andthekickerasecondtime.演示一套的三个动作。你的学员会在不同的时间停止动作，所以从一开始就知道所有3个练习对他们来说更容易。但是，重复动作2和再一次的踢腿没关系。CONNECTThistrackisdesignedtodrivetheheartrateup.Thekickerisjustashardasthefirst2moves,makingthesesets1minuteofpuremaxeffort.TheessenceofLesMillsGRITistough,butfun!Inthistrackfindmomentstobethefriendaswellastheteacher.Betheretosupport,laughandencouragetheteamtomakeittothekicker.这个动作是用来提高心率。踢腿和前两个动作一样，尽最大努力来保持一分钟。莱际的本质是，但有趣！在这套动作里，找寻亦师亦友的时刻。支持，开心和鼓励他们去完成踢腿。MOTIVATE激励Thisisagreattracktochallengetheclasswithabitoffriendlycompetition.Inset2,tapintopeople’scompetitivenatureandseewhocanmakeittothekickerfirstineachround.这是一个学员一个友谊赛的动作。在第二套里，激发出人们的竞争甜心，看看谁可以在第一轮里面完成踢腿。HIITSCIENCEThemaintrainingfactorinthissequencepre-fatigue.Thefirst10repsofeachmovedepleteenergystores,thenthekickermoveincreasesintensity.Thisisagreatwaytobreakthroughtheanaerobicthresholdandgetfit,fast.这部分主要训练因素是快速疲劳。每个动作的前十次耗尽能量，然后踢腿动作加强强度。这是TECHNIQUE技巧DROPSQUATPRESSBaratcollarbones,jumpintoWideSquatandpressbarabovehead杆在锁骨处，跳跃深蹲，举杆Jumpfeettogetherandcatchbarat双脚一起跳，在锁骨处抓Buttjustaboveknee-heightin·蹲在膝盖以上的高Elbowsslightlyforwardin·肘部Absbracedasbarmoves当杆过头顶时，髋部支òOPTION: TE,ORFRONT

选择：使用平板或前深Layer2CoachingFocus2阶重Focusonrangetogetyourbuttdown,thiswillmakeyourlegsworkharder把注意力集中在你的上，这样会让你的腿

NARROWROWRowbardownthigh,uptowardsbelly,backdownthigh,thenrise·大腿向下，向上，向后，然后上升Chestup胸部向Absbraced髋部支Tipforwardfromthehips从臀部向前倾Ebowstotherear肘部到后Gripbarjustoutsidethighs·在大腿外侧握Layer2CoachingFocuss2阶重Bendthebararoundthebodytoactivatethe·弯曲身体周围的肌肉以激活背部肌肉Barclosetobody杆靠近身Leadwiththeelbows肘部引Absbraced髋部支Chestup胸部向弯曲膝盖来抓住在锁骨处的Layer2CoachingFocus2阶重Dropfastunderthebartodrivetheintensity快速下降以提高NEWMOVE新动作VSQUATJUMPWITHTECOLLARBONES平板在锁骨处，VJumptocorner,landinginSquat(L+R),thenbacktocenter跳跃到角落，下蹲着陆（左右）teatcollarbones平板在锁骨Elbowslockedinunder肘部保持在平板下Feetwide–kneesoutover双脚分开-膝盖超过脚Chestup胸部向UseSquattoabsorblanding利用下蹲着Absbraced髋部支òOPTION: TE选择：无平Layer2CoachingFocus2阶重StaylowintheSquat,toburn下蹲时保持低度来燃烧卡路HIGHJUMPTOLUNGEJumphighintolongLunge(alternate高跳弓步（左右交替Feetjumptogetherbetween在弓步之间双脚一起Chestup胸部向Absbraced髋部支Frontthighparalleltofloor前大腿与地面平UseLungetoabsorblanding弓步Frontkneeoutovertoes前膝盖超过脚Elbowslockedinunder肘部保持在平板下òOPTION:BACKWARD- 选择：向后步弓Layer2CoachingFocus2阶重GetthebackkneelowintheLungetomakethelegsworkharder步弓时使后膝盖更低来让双腿更努力工

JUMSWITCHPUSHUP跳跃攀爬俯卧撑Startinnkposition,handsunder在平板处开始，双手放于肩下Backlong,strongandstraight向后用力伸Absbraced髋部支Onekneebendsintowardschestasotherlegextendsstraightbackintheair一个膝盖向胸部弯曲，另一只向后伸Twofeettakeoffandtwofeet双脚离地，双手撑Hipsandshoulderssquareto臀部和肩膀与地面垂Chintuckedin下巴Chesttoelbow-heightin俯卧撑时胸部在肘部Backlong,strongand向后用力伸òOPTION:PUSHUPON选择：膝盖俯Layer2CoachingFocus2阶重Engagetheabstopullthekneesintowardsthelowerchestforreactivecoretraining用腹肌将膝盖拉向下胸部进行无功训NEWMOVE新动作LOWSPEEDJACKWITHTECOLLARBONES平板在锁骨处运动teatcollarbones平板在锁骨Jackfeetinandout,stayinglowin双脚前后伸展，双腿Chestup胸部向Absbraced髋部支KneesoutinJack膝盖伸òOPTION: 选择Layer2CoachingFocus2阶重Staylowtoloadandshapethe音乐Endgame/TakeMeThere3:07分钟SETUPAmediumte准备个平0:00Setuptrackanddemoexercises：LalSquatJumpwithteArc(L+R),BroadJumpwithtePress,180°Turn0:00准备动作和演示步弧板侧蹲跳（左右），平板压力机跳远，180°旋0:40LalSquatJumpwithte0:40弧板侧蹲跳（左右1:10BroadJumpwithtePress,180°1:39Recovery恢复1:59REPEATSET1重复第一3:00Recovery恢TRACKSETUP动作准备Supersets:2moves,30secondseach,backto超级组：2个动作，每组30秒，背对背COACHINGTIP提TheteArcistechnicallydifficult,socoachthismovecarefully.EnsurethatbothkneesareoutovertoesintheSquat,armsarestraightwhenarcing,andthetestopsathip-heightwithoutover-板弧在技术上很难，所以要很仔细的教这个动作。保证在下蹲时，膝盖超过脚趾，在身弧度的时候，伸直，平板在臀部高度停止，没有CONNECTThiscomboisakiller,sopraiseinthisenvironmentiskey!WatchhowwarmandencouragingCayleyisassheprovidesqualityfloorcoaching.Themusicisreallybangingsoletitmotivatememberstotheendofeachset,ortapintothelyricsandhaveabitoffun!这个动作很，所以表扬是很重要的！Cyly作为一个合格的地面是如此的温暖和鼓励。音乐很律动，让每个学员动作到每套动作的结束，或跟着节奏找到乐趣！MOTIVATE激励Dialupthemotivationandpraiseforthisstageoftheclass.TheteArcisintegratedtrainingtosmashthewholebody,andtheBroadJumpwillsendtheheartratethroughtheroof,sothisiswherefatigueisreallygoingtokickin.Findemotivelanguagethatwillhithometokeepmembersintheworkout.给学员提出鼓励和表扬。板弧综合训练运动全身和下蹲会提高心率，所以这是疲劳最会钻空的地方。找到鼓励的话语来激励学员运动。HIITSCIENCESupersetsmaintainhighertrainingintensityforthefullminute.Switchingtargetmusclesandrecruitmentpatternspushesatopendtrainingzoneforthefullinterval.超级组一直都保持高强度训练。转换目标肌肉

TECHNIQUE技巧NEWMOVE新动LALSQUATJUMPWITHARCLalSquatJumpalternatingtearcsoverhead平板弧过Chestup胸部向Absbraced髋部支Feetoutsidehip-widthwithkneesout双脚分开于臀宽，膝盖出toesinSquat利用脚趾下LowertetooutsidehipinSquat放低平板，臀部下òOPTION:NO选择：不Bigcirclewiththetetofireupthe用平板转大圈来燃烧爆NEWMOVE新动BROADJUMPWITHTE180°TURN平板压力机跳远，180°testartsatcollarbones,thenpressesoverheadinJump平板在锁骨处开始，跳跃时过Keepteforwardoffacein保持平板向脸部按Absbraced髋部支LandinSquatto下蹲来结束动òOPTION: 选择：没有Pushandpullthetetogetupanddown推拉平板来全速上MUSICActivateMe/DreamersHighwayActivateMe/DreamersHighway4:07分钟SETUPAmediumbarandamediumte准备一个中等杆和一个平板0.00Setuptrackanddemofirstset:JumpSquatClean0:29JumpSquatClean(x12)0:29跳跃下蹲翻（12次）1:00JumpSquatClean(x12)1:00跳跃下蹲翻（12次）1:30JumpSquatClean(x12)1:30跳跃下蹲翻（12次1:58Recovery.Setupsecondset:Single/DoubleSquatJumpF1:58恢复。准备第二套：单/双蹲2:28Single/DoubleSquatJumpF(x12L+R)2:58Single/DoubleSquatJumpF(x12L+R)2:58单/双蹲跳（12次）（左右）3:29Single/DoubleSquatJumpF(x12)4:00Recovery恢复TRACKSETUP动作准备Repchallenge:90seconds,3roundsof30seconds,12repsineachround.代表的：90秒，3轮30秒，每一轮重复12次COACHINGTIP提Makesureeveryoneunderstandsthatthefastertheymove,themorerecoverytimetheywillhave.After12repstheyhaveabreakuntilthecountdownhits,thenit’sbackintothework!TheSingle/DoubleSquatJumpisanewmove–demonstrateandexinitclearly.确保每个人都知道他们运动的越快，他们会有更多的回复时间。12次以后他们会有时间休息，直至时间结束然后回到运动中。单/双蹲跳是一个新动作清晰的展示和解释它。CONNECTMembersaregoingtobefocusedoncountingtheirrepstoearnrecovery,soletthemconcentrate.Thebestwaytoconnectinthistrackistopraisememberswhentheyfinisheachroundbeforethecountdown.学员可能会专注在他们的次数上来得到恢复，所以要让他们专心。最好的方法是当他们完成每一轮的时候鼓励他们。MOTIVATE激励Memberscanchoosetoracetheclocktoearnrecoverytime,orgoslowandsteadyforthefull90seconds.Eitherway,theirheartrateswillbethroughtheroofbytheendoftheset.Theroleofaninstructoristofacilitatethecompetitiveenvironmentandencourageparticipantstohit12repseveryround.学员们可能选择跟时间比赛来赚得休息时间，或者缓慢稳定的过完0秒。无论哪种方式，他们的心率都会在最后一刻打到最高。的作用是促进竞争环境和鼓励学员每一轮运动12次HIITSCIENCEKeethebarclosetothebodyintheCleantrainsthemusclesthatareresponsibleforverticaldrive.Thisdeliversathleticstrengthandminimizesthechanceofinjury.

TECHNIQUE技巧JUMPSQUATCLEAN跳跃下蹲FeetJumptoWideSquatasbariscleanedto双脚跳跃深蹲，杆靠近锁Absbraced髋部支Chestup胸部向Kneesto90degrees膝盖Buttbackanddown臀部上下òOPTION:BARGoforrangetoloadallthemusclesproperly,–.buttjustabovekneelineineveryrep在范围内适当的运动所有的肌肉，每一次臀部只在膝盖线NEWMOVE新动SINGLE/DOUBLESQUATJUMP单/teatcollarbones,feetoutsidehip-平板在锁骨处，双脚分开到晕不宽Jumpforwardintosingle-leg单腿向前深Jumpbackontobothfeet–bentkneestoabsorblanding双脚向后跳跃-弯曲膝盖着KneeoutovertoesonSingleSquat单腿深蹲，膝盖超过脚ChestupAbsbraced髋部支òOPTION: Staylowtoloadthelegsandhitfast保持下压来训练退步和快速疲MUSICIKnowYouIKnowYou2:54分钟SETUPAmediumte准备一个平板0.00Setuptrackanddemo0.00准备动作和演示训练1:CrabWak(x2)(L+R)1：2:PlyoSumoJumpwithteat3:Burpee俯卧撑推进器0:29CrabWalk(x2)(L+R),PlyoSumoJumpwithteatCollarbones,PowerPushup,thenalternatebetweenthethreemoves螃蟹走路（次）（左右），2:29Recovery恢TRACKSETUP动作准备CoachCalls:2minutesofreactivetraining.Thecoachcallsout1of3movesatrandom.要求：2分钟的反应训练。任意要求三COACHINGTIP提There’snotalotofsetuptimesobereallysimpleandquickwithdemos.Techniqueandoptionscanbecoveredduringthefirstrepsofeachmoveafterthecountdown.没有很多准备时间，所以演示要尽量简单和速。倒计时以后每个动作的第一遍可以包含技巧CONNECTAlthoughit’satoughtrack,thisisessentiallyafuntrainingstyle.Bealittleyfulandchallengememberstoreactasquicklyastheycan.Acknowledgethosewhoarethefastestandfocusonspeedtokeeptheenergyup.尽管这是个的动作，这是一个本质上有趣的训练方式。让学员们尽快的反应。承认那些MOTIVATE激励ThegreatthingaboutCoachCallsisthatitkeepsmembersintheworkoutandswitchedontowhattheinstructorsays.Don’tletmemberscheckoutsoclosetotheend!Keeptheintensityupwithsomegreatmotivationandliftinyourvoicetodriveithome.关于要求的一个大事情是让学员们保持运动和专注讲的东西。不要让学员离技术太近！加大强度来激励和提高你。HIITSCIENCETransitioningquicklybetweendifferentmovementpatternsdevelopsagility.Trainingwithintensityunderfatiguedrainsenergyreserves,triggeringthebiochemicalresponsesspecifictoHIIT.在疲劳强度训练消耗能量储备，特定的化反

TECHNIQUE技巧teoverhead,elbowsslightlyforwardof平板过头，肘部轻微向脸部Absbraced髋部支Chestup胸部向Kneesoutovertoes膝盖超过脚ò TEATLayer2CoachingFocus2阶重Staylowinthelegstorecruitmoremusclefibreandworkthelegsharder退步保持低度来获得的肌肉纤维和让腿部更努力的工PLYOSUMOJUMPWITHTEFeettogether,teat双脚一起，平板在锁骨JumpupandlandinWide跳跃，落地时深Jumpbacktocenter跳回中心Chestup胸部向Absbraced髋部支UseSquattoabsorblanding利用深蹲着òOPTION: 选择：无平Layer2CoachingFocus2阶重Launch