![]() ![]() This track uses big movements, such as kicks, side flicks and running to get the heart rate up and then lighter moves to bring the pulse back down for each interval. Typical moves include ladder runs, side bounces and forward sprints. ![]() This track is designed for speed and agility work. With a focus on athletic movements to improve running motion, participants also run around the room to bring the heart rate back up. A combination of conditioning and strength moves such as pushups, tricep pushups, squats and lunges to condition the entire body. First cardio peak of the class with big, explosive movements such as plyometric lunges, jump squats, burpees and skaters. This track uses big, aerobic movements such as jumping jacks and single knees, to further increase the heart rate. This track focuses warming up the legs for the next track, and getting the heart rate up. The focus is on warming up the body for the rest of the workout. Instructors are required use one of the formats provided by Les Mills and may not change the order or format of tracks. Formats Ī full 55 minute class consists of 11 tracks in a fixed order. For example, the track list in use for the first quarter of 2019 is referred to as "BodyAttack 109". Each new set of music and routines is numbered sequentially, with past track lists being referred to by number. The music and routines for each track are changed every quarter-year. The routines are designed with the goal of maximizing participants' heart rates during the two peak tracks, particularly during the power track. The second block starts with circular running and peaks with a power track. The first block starts with a warm up and peaks with a plyometrics track. The songs and routines are changed periodically, but the exercise focus of each track remains consistent. Each block consists of several tracks, where each track is a routine set to a specific song. The class is divided into two blocks of work, each of which has one cardio peak. The structure of a BodyAttack class never changes, although various tracks may be skipped to shorten the workout to either a 45 or 30 minute workout. ![]()
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