WORK OUT #LIKENINA | 30-minute LES MILLS GRIT Cardio Workout

TopShop · May 17, 2024

WORK OUT #LIKENINA | 30-minute LES MILLS GRIT Cardio Workout

By TopShop Cardio cardio, cardioworkout, Fitness, Fitness Class, Fitness Classes, Group Fitness, Health, HIIT, hiitworkout, Les Mills, Les Mills Group Fitness, Lesmills, lesmillsgrit, likenina, weight loss, Workout Routines 22 Comments

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[Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] hey team welcome to your les mills grit workout [Applause] yeah we are about to throw down a massive hit cardio class we’ve got our les lesbos international trainers with us we’ve got our special guest nina how you feeling girl i’m feeling good i’m nervous but i’m excited are you guys all ready awesome let’s do it let’s play the music let’s lifting your chest up relaxing your arms flat on your feet all right start to lean back lift your knees up awesome how you going kelly [Applause] [Music] all right today’s all about speed training so we’re going to hit the cardio button and we’re going to teach you how to move really fast knees up chest up light on your feet couple more feet wide squat pepe squat plank squat and stand squat plank squat stand you want to use the squat in your burpee bracing your abs long spine [Applause] i reckon press ups next come on down hands wide on your knees or on your toes good now squeeze your shoulder blades together and brace your abs keeping the spine nice and long [Applause] who doesn’t love press-ups say no move hands under shoulders switch climbs jumping the foot to the outside of the head squeeze your butt to launch your leg forward and try and plant your heel down if you can when it feels good you can go for some timbo a few more reps standing up ease up okay um shuffle tap shuffle tap shuffle tap yeah feet wide bend your knees try and keep your feet wide guys it’s gonna load all the good juices in the legs early touch down keep your chest up if you need to just reach halfway one more slow lunges slow lunge what comes next a little jump yeah good jumping lunge so land soft in the legs good drive out of the front hill hips square chest up you look good do you feel good [Music] [Applause] few more ribs one more move squat jumps feet wide good swing your arms keep your feet wide and land soft now check this out alternating touchdown do you touch the ground lifting the chest one more add a hilltop heel tap so as you jump up click your heels there’s your warm-up pre-heat now the heat tabata intervals we got three moves every interval is 20 seconds 10 second recoveries move one on the spot sprints 20 seconds simple hard to get your heart rate high you high knees on the spot good now there’s no option you just go as fast as you physically can pump your arms up to chest and brace your ass for 20 seconds three two recover ten move two just like the warm up switch climb come on down hands under shoulders two and get it [Music] squeeze your butt try and keep your hips and shoulders square land in your heels if you can option if you need it it’s a fast tap [Music] three two stand up third move ah just like the warm up again we’re on to it 20 seconds two squat tap [Music] good if you’re not keeping your chest up touching all the way down just come down halfway as you jump up click your heels in the air yeah good three two recover back to the top what is the focus of cardio speed now we pack in the rest one speed [Music] switch your arms fast switch your knees faster [Music] move faster than your breathing [Music] three two one [Music] we’re going down we’re going down three two one [Music] squeeze your butt and squeeze your abs your ads are the key in this move okay the stronger the core the more the control the more the control the more speed three two recovery one more one more one more three last twenty one [Music] so rebound a quick rebound how fast can you click your heels rebound off the ground three [Music] why don’t you feeling good [Music] this is the one minute on the beat challenge so check it out three-speed jack with one surfer all right start with your feet super white try it three two one turn three two one turn [Music] good now the fun comes from staying on the beak so keep your feet super white here you go in out and out white white [Applause] are you guys ready you’re gonna bring it forward come here come here turn good back it up there you go it’s gonna put you like you’re on a ladder chop your feet in the ladder turn now that turn it’s gonna give you great core work as you would that’s it can we take it lower [Applause] [Music] good brother now if you lose the beat just hold it and try again push it out three two one oh shut up guys [Music] all right we got drop sets three 30 second rounds with three exercises we start in tents break down the move so we can keep the intensity high let’s move 180 squats up 30 seconds bend the knees keep them soft as you land 4 3 let’s go [Applause] it’s super important here to keep the knees soft and tighten the abs well done you keep going when you hear it it’s a squatch up swatch up swatch up swatch up swing your arms to get high bend the knees and swing [Music] you guys keep going watch me one squat shot one crawl out [Music] [Applause] as you call out brace your belly tight hands on the shoulders let’s challenge your upper body [Applause] guys you’re doing so well hang on one time good girl yeah good same format three new moves lateral tuck lateral tuck [Applause] 30 seconds option four squat shots [Music] [Applause] up right let’s set lateral block lateral block just a stranger can you blot the shot there you go [Applause] great guys you keep going last one [Music] last 30 seconds i don’t guys do need to sing throwing it down throwing it down let’s go [Music] three two one [Music] we’re halfway going back to the top 180 are we good you ready let’s focus on the speed [Applause] this time we want to hit the floor for as little time as possible how fast can he jump there we go this is where the heart rate kicks up when we get fit [Music] listen on the bell swatch up squatch up [Music] the intensity of the move comes down so we can keep the heart rate up here you go johnny big swing one jump one inch one jump and shoot [Music] watch out boss erin can call out it’s the speed that creates fitness three two one [Music] check it out check it out check it out last two rounds [Applause] [Music] you’re totally allowed to have a break too if you’re dying it’s okay breathe and we go again [Music] lateral block listen lateral block straight [Music] [Music] just a skater this is [Music] there you go killer wow give me some skin man [Music] nothing to it right guys time for a two exercises two reps four reps six eight ten first exercise burpee with a clap overhead straw incorporates as you plank sick and move push up just upward height start with two rips two reps two bit bees and two push up once you’ve done two four bend the knees and tighten the belly as you go we’re gonna see how high we can climb right yeah johnny that’s it my man lift his chest option any time jump to the leaves on the push up it’s okay to max out it’s okay to max out all we’re seeing is how high we can get that’s all you guys are killing it [Music] keep going girl [Music] let’s go [Music] [Music] three two one you’re a boss absolute boss [Applause] take a moment it’s all good i got you this time push-ups they come jumping lunges left right equals one ramp 100 [Music] in a row the next eight gets shorter drop the kid in a little faster once you hit 10 10 one stride just up back knee down it’s either 20 singles [Music] um [Music] [Music] yes you could keep moving [Applause] lunch all the way down to two guys your lunches you want speed but don’t neglect dropping the back knee and then you keep cutting and you keep slicing [Music] he’s done [Applause] [Music] [Applause] three two one [Applause] those burpees all right guys we’re going to split the room into two half on this side the other half on this side move all the way back please time for the gun you guys watch later shuffle tap to the middle you guys sprint tap and down [Music] [Music] [Applause] [Music] ten seconds keep going [Music] on the one please switch [Music] switch [Applause] all right guys feet wide knees bent chest up abs right shuffle on the spring bend your knee then power off urgency in the strength i want you to feel the air brush towards your face three two one [Music] what would you say if we do that from the top one more time hey guys take a look around here this is what homework feels like three two three [Music] chase the back foot let’s go like a power balloon power it up hello then put more effort into your sprinklers 10 seconds keep going [Applause] come sprint touchdown switch [Applause] off [Applause] [Music] [Applause] [Music] and [Music] 10 seconds [Music] on the one we’re done [Music] [Applause] yes all right guys come on back and quick come on back and quick we got the last big track the finisher we started with tabata and this is what we’re going to finish with except this time the seats are longer and the moves are harder move one for 30 seconds option from the first tabata [Music] 30 seconds good bend your knees land soft lift your chest up option sprints whether you take one or two it’s still going to be hot [Music] you got it eight seconds get it get it get it get it three two one fifteen recover move two climbers option switch climb come down the challenge hit the beat hit the beat one who started one two one two one two butt down abs raised long spine hands under shoulders and then you pump your knees up to your chest push out of your foot push push everybody last few reps two one stand up one more new move it’s not good if there’s not a touch up right watch squad tap fast squat tuck fast option two one squat tuck fast track squat tuck fast attack bend your knees drop your butt tuck catch length stop tuck catch try and come with your knees wide perfect and then reset good option if you need option if you need five seconds girl three two one how breathless can you get how breathless can you get one catch the rebound stay in the air stay in the air when you need to stop that is good it means that you are pushing up your child breathe breathe and then bang it out again three two one [Music] one more minute one more [Music] your legs are heavy i know [Music] one go for the rest go for the rest the neck trip and the neck trip and the next rip and the next rep that is where the fitness happens those riffs you don’t want to do are the rims that make the most difference got it girl shot shot come on come on help it three two one [Applause] seconds 30 seconds 30 seconds [Music] everyone in this room is an athlete everybody is an athlete [Music] choose your heart [Music] choose your back challenge yourself and change your mind [Music] three two one yes yes yes yes so proud of you good job baby [Applause] [Music] three two one be together three two one triple knee swing so you want your shoulders under your wrists hips are low and you’re going for that final crunch shakedown one more knee straight elbow good everybody walk down into a hover onto the elbows hips down hold up knees will toes what do you guys reckon one more time triple knee swing seven reps yes sir yes get it go seven in total [Music] now you want to stabilize the upper body strong arms to the elbow one more all right done everybody roll over onto your back [Applause] [Music] elbow can anyone squeeze just a little more out [Applause] take the option [Music] and it’s not [Music] we take this one right to the sweet bit of end [Music] done and done you guys smash that that was great cardio in the bag from myself katie erin [Music] and i’m beautiful nina well done girl thank you well done [Applause] [Music] [Applause] [Music] [Applause] [Music] you

Boost Your Cardiovascular Health with Effective Cardio Exercises

Welcome to your comprehensive guide to cardio exercises that will transform your cardiovascular health, endurance, and stamina!

Whether you’re new to fitness or a seasoned athlete, incorporating cardio activities into your routine is essential for a healthy heart and overall well-being. Plus, discover our top-brand clothing products to keep you comfortable and stylish during every workout.

The Importance of Cardio Exercise

Cardio exercise is crucial for maintaining a healthy heart and body. Here are some of the key benefits:

Heart Health: Strengthens your heart and improves blood circulation.
Increased Stamina: Enhances your endurance and ability to sustain physical activity.
Weight Management: Burns calories and helps with weight loss or maintenance.
Mental Health: Reduces stress, anxiety, and depression while boosting mood.
Overall Fitness: Improves lung capacity, muscle strength, and overall fitness.

Popular Cardio Activities

Running

Running is one of the most accessible and effective forms of cardio exercise.

Benefits: Improves cardiovascular health, burns calories, and strengthens leg muscles.
Getting Started: Begin with a mix of walking and running, gradually increasing your running time as your endurance improves.
Tips: Invest in a good pair of running shoes to prevent injuries.

Cycling

Cycling is a low-impact cardio exercise that is easy on the joints.

Benefits: Enhances cardiovascular fitness, tones leg muscles, and boosts stamina.
Getting Started: Start with short rides and progressively increase your distance.
Tips: Ensure your bike is properly adjusted to fit your body for maximum comfort and efficiency.

Swimming

Swimming is a full-body workout that is gentle on the joints and highly effective.

Benefits: Improves cardiovascular health, builds muscle strength, and enhances endurance.
Getting Started: Start with a few laps and gradually increase your swim duration.
Tips: Wear a comfortable and durable swimsuit to enhance your swimming experience.

Jumping Rope

Jumping rope is an excellent high-intensity cardio workout that you can do anywhere.

Benefits: Burns calories, improves coordination and increases cardiovascular fitness.
Getting Started: Start with short intervals and gradually increase the duration as you get fitter.
Tips: Use a properly sized jump rope and wear supportive shoes to avoid injuries.

Sample Cardio Workout Routine

Here’s a sample cardio workout routine to get you started. Repeat this circuit three times for a comprehensive workout:

Warm-Up: 5 minutes of light jogging or brisk walking.
Running: 10 minutes at a moderate pace.
Cycling: 15 minutes at a steady pace.
Swimming: 10 minutes of continuous laps.
Jumping Rope: 5 minutes of intervals (30 seconds on, 30 seconds off).
Cool Down: 5 minutes of stretching exercises.

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Activewear

Breathable Fabric: Keep cool and dry with activewear made from moisture-wicking materials.
Supportive Fit: Designed to move with you, providing the perfect balance of support and flexibility.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for running and cycling.
Durability: Crafted from high-quality materials to withstand intense workouts.

Sports Bras

Optimal Support: Essential for high-impact activities like running and jumping rope, our sports bras provide the support you need.
Comfortable Fit: Designed for maximum comfort with adjustable straps and breathable fabrics.

Swimwear

Versatile Use: Our swimwear is perfect for both swimming and beach activities, combining style and functionality.
Chlorine-Resistant: Made from durable materials that resist chlorine damage.

Why Choose Our Top Brand Clothing?

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Shop Now and Enhance Your Cardio Workouts

Ready to elevate your cardio workouts?

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Embrace the power of cardio exercises and boost your cardiovascular health, endurance, and stamina. And don’t forget to gear up with our top-brand clothing to look and feel your best.

Shop now and start your journey to a healthier, fitter you!

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WORK OUT #LIKENINA | 30-minute LES MILLS GRIT Cardio Workout