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High Intensity Interval Training: Crossfit is based on this
Course and instructor introduction
Explanation of High Intensity Interval Training sometimes called Crossfit (1:22)
Introduction (0:41)
How to structure the workout IMPORTANT the workout hinges on this (3:41)
Just making sure that you understand the structure of the workout (5:26)
Medicine ball exercises
Medicine ball section introduction (0:25)
Ball slams: works out arms, shoulders, abs from explosive motion and legs (1:03)
Side to side jumps on medicine ball: works arms, abs and legs (0:28)
Alternating lunges with the medicine ball: works legs, arms and core (0:36)
Medicine-ball-squats-and-raises-works-arms,-shoulders-and-legs (0:38)
Skater hops with weight: maintains aerobic intensity and works on balance (0:23)
Mountain climbers with the medicine ball: works arms, legs, stabilization (0:24)
Ball slam situ-ps: works abs, arms and many stabilization muscles of your body (0:30)
Different sit-ups with medicine ball: works lower abs, arms, stabilization (0:34)
Kettle bell exercises
Kettle bell section introduction (0:40)
Basic kettle bell swings: works legs, arms and core (1:01)
Single arm kettle bell swings (0:36)
Goblet squats (1:02)
Jump rope exercises
Jump rope section introduction (0:10)
Jump rope examples (1:26)
Slower jump rope example to see how to do it (0:28)
Exercise ball routines
Exercise ball section introduction (0:13)
Back raises on the exercises ball (0:54)
Plank on the exercise ball (0:47)
Sit-ups with the exercise ball (0:22)
Hamstring rolls on the exercise ball (0:18)
Reverse crunch (0:18)
Advanced exercise ball routines (1:55)
Routines with dumbbells
Dumbbell section introduction and initial exercises (1:04)
Dumbbell exercises you can do on your feet (0:19)
Aerobic and shoulder exercises with dumbbells (0:28)
Creating more advanced variations with dumbbell exercises (0:51)
Full body workout with the dumbbells (0:30)
Pull-up variations
Pull-up section introduction (0:26)
Beginner-pull-ups-with-support (1:59)
Advanced variations of pull-ups, chin-ups that also target abs (4:00)
Miscellaneous
Ab roller (0:59)
Step-up exercises to train the lower body
Step-up section introduction (0:52)
Side step-ups (0:23)
More difficult step-ups (0:37)
Advanced variation (0:59)
Natural ways to improve performance
Natural ways to improve performance (2:24)
NEW! What to eat before workouts to improve performance and have more energy (4:31)
Conclusion
Your opinion matters to me. I want to make sure you love the course (2:18)
Alternating lunges with the medicine ball: works legs, arms and core
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