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Combat: Ultimate Warrior — a set of exercises, jointly developed by Les mills and BeachBody. We already wrote about this program, but today we decided to stay separately at each workout, which is very efficient to run even outside of the complex.
By the way, to paint in detail the classes of program Combat us asked one of our readers Julia. We are very grateful, because it really will be useful information for those who are not planning to work on a range, but would love to try individual workouts. If you have any interesting tips and suggestions, please write them in the comments, we are glad for opportunities to fulfill them.
The complex Combat: Ultimate Warrior includes 12 workouts. Each of you can perform independently. Let’s look in more detail at these lessons, especially they are very effective for weight loss and muscle strengthening. Generally, all exercise can be divided into 3 groups.
Combat: cardio workout on the basis of combat sports
These exercises will suit those looking for a cardio class for fat burning
- Combat 30 ~ Kick Start (30 minutes)
- Combat 45 ~ Power Kata (45 minutes)
- Combat 60 ~ Extreme Cardio Fighter (60 minutes)
- Combat 30 ~ Live (30 minutes)
- Combat 60 ~ Live (60 minutes)
Combat is the typical interval cardio training, which are based on elements from martial arts. Are you going to do podpiski, hooks and beats, punchy kicks and hands to Jack up your heart rate to the maximum level. Each workout consists of a short 5-minute segments. Each segment is dedicated to a separate set of exercises. First, you perform the individual motions, and then collect them in combination. Since all movement is repeated several times, to memorize them easily.
The differences between these three exercises only in the duration of training and level of complexity. Accordingly, Combat 30 - the most affordable option and it lasts 30 minutes. Combat 60 – advanced, and the lesson lasts for 60 minutes. Also the program includes two programs in the style of Live. Fitness experimental Les mills exercises show on stage in front of a group of trainee people. ady Live workout more challenging, so better to start with Combat 30.
Briefly about the benefits of cardio Combat:
- interval training, which means you will burn maximum amount of calories during exercises;
- no shock jumping, the heart rate increases at the expense of punches and leg swings;
- there are several options on the duration and complexity;
- short breaks between segments will allow you to recover;
- the classes are very cheerful, merry music and rhythmic movements.
- not need additional equipment.
The level of difficulty of cardio Combat dia ambony salan'isa. But things are so variable tempo and speed, so you can adapt exercises such as the initial level and advanced.
Attention: before you move on to cardio training Combat, be sure to look closely at The video The Basics, where trainers explain in detail the technique of performing exercises. The more accurately you will make movements, the more successful the training.
Les Mills: all programs the most successful team of fitness trainers
Training on the principle of HIIT (high intensity interval training)
Suitable for those who want to burn fat and strengthen muscle, and not afraid of high loads. All classes are built on the principle of high intensity interval training, which means you will do your best.
- HIIT 1 ~ Hery (30 minitra)
- HIIT 2 ~ Shock Plyo (30 minitra)
- Warrior 1 ~ Upper Body Blow Out (25 minutes)
- Warrior 2 ~ Lower Body Lean Out (30 minutes)
HIIT 1 ~ Power
This is a fast paced workout that includes strength training with dumbbells (or a barbell) for several muscle groups. For example, in the first segment you will exercise with a focus on both the shoulders, buttocks and thighs. And, you know, the more muscles involved in the movement, the more calories you burn. Besides, you have to perform strength exercises at a very high pace, and it will give the additional effect of weight-loss.
In Power waiting for you, such exercises as squats, lunges, push-UPS, dumbbell bench press, burpees, planks. Repetitions of each exercise will be little, but they are performed at speed and change frequently. It won’t be easy.
HIIT 2 ~ Shock Plyo
If you are afraid of jumping, the Shock Plyo workout will have you in mind. Fat burning the program is designed for the constant high heart rate and exercises focusing on the lower body. Training surprises with its intensity from the first minute. However, the most important thing is to withstand the first half of the class. In the second part of speed training will decline, and the last five minutes involves only the static load.
The program uses the same exercises as the previous Power. But in Shock Plyo bonLSI emphasis is on the plyometrics and cardio endurance, strength training here is the minimum number.
Warrior 1 ~ Upper Body Blow Out
Strength training for the upper body is held in an incendiary pace with rapidly changing exercises. Start lesson with virtually no buildup, so be prepared to work from the first second of the program. Some exercises are utilized legs, but most of the movements hones triceps, biceps, shoulders and chest. Added cardio exercises to increase heart rate and burn fat. But compared to the programs described above, Upper Body Blow Out less rate of speed.
You are waiting for push-UPS, dumbbell bench press, all kinds of jumps in the pose and plank exercises for abs at the end. Even if the upper body is not your priority, feel free to grasp for this exercise. It will allow you to improve whole-body.
Warrior 2 ~ Lower Body Lean Out
Training Lower Body Lean Out with emphasis on the lower part of the body is not inferior to the above-described training intensity and speed. This activity will allow you to reduce hips, but to significantly improve your cardio-endurance. You will be in continuous motion throughout the class, and only in the end you will find a short segment on the floor for feet. Strength exercises are almost there, the maximum emphasis is on cardio and the intensity.
Training includes not only the energetic jumping and running in place, but some elements of kickboxing for a lower body. The last five minutes, you will perform exercises on the Mat, hips and buttocks.
Briefly about the benefits of interval training:
- due to the high pulse that is maintained throughout the program, you will be flushing fat throughout the body.
- high-intensity interval training allows you to burn calories not only during, but for hours after training.
- during the lessons there is an active study of all muscles of the body through strength exercises.
- you will be able to significantly improve your cardio-endurance.
- half an hour of such training on the effectiveness is equivalent to an hour of aerobics at a moderate pace.
The level of difficulty of these interval workouts – advanced. But if you do the exercises in a simplified variant (as demonstrated by one of the girls), then these programmes will suit the less experienced student. Please note, most of the training contains a large number of jumps.
For some exercises you will need dumbbells. Les mills say is this:
- 0-2. 5 kg – for beginners
- 2,5-5 kg – for intermediate level
- 5-10 kg – advanced
But you can find your optimal weight dumbbells empirically.
Fiofanana fanampiny
- Core Attack (20 mins)
- Inner Warrior ~ Stretch & Strength (20 minutes)
Core Attack
Training on the floor mainly for the abdominal muscles, but which also involves all the muscles of the corset. Feature of the program is the constant alternation of the original position: you will perform the exercises in the back, the position of the bar. Each new segment begins with a simple modification of exercise, but gradually the complexity of the exercise increases to its maximum.
The first time you will probably be difficult to repeat classes on complex option, but gradually the muscles adapt. Training Core Attack gives a good load on the abdominal muscles, so I advise it to those who want to achieve an elastic flat stomach. You can use dumbbells to increase difficulty of exercises.
Stretch & Strength
Quiet workout, which is dominated by the static load. You will achieve a beautiful long muscles and work on stretching. This program will not be infinite rebuilds and complicated regulations, so a very pleasant and uncomplicated. However, your muscles would be incorporated throughout the class. The last five minutes dedicated to stretching the muscles. However, be careful with cords, awkward movement can damage them.
With the exception of the last two training all lessons from the program Combat can be described in two words — explosive and intense. With regular lessons with Les mills you get rid of excess weight and tighten the body. Well, if you are interested in this complex as a whole, then read more about it here. It lasts for 2 months, during which you will significantly raise your level of fitness.