>>> WE ARE HERTO BEAUTIFUL
KIRK FAMILY YMCA FOR WORKOUT
WEDNESDAY.
>> TODAY'S CLASS IS THE HITS
CLASS.
DON'T HIT ME.
IT IS NOT THAT KIND OF
HYPOCRITE IS STANDS FOR HIGH
INTENSITY INTERVAL TRAINING.
I HAVE NO IDEA WHAT THIS HAS TO
DO WITH ANYTHING.
>> I AM EXCITED.
LET'S DO IT.
>> OKAY.
I AM GOING TO TALK TO CAROL.
OKAY, WE ARE ABOUT TO TRY THIS
HITS CLASS.
TELL ME ABOUT IT.
>> IT IS A HIGH INTENSITY
INTERVAL TRAINING CLASS WHERE
EVERYTHING WE DO IS BASED ON A
45 SECOND WORK INTERVAL.
AND A 15 SECOND REST INTERVAL.
THE PURPOSE IS TO GET THE HEART
RATE UP AND BUILD YOUR CARDIO
.
THIS WILL BURN F
, I AM NOT
SAYING YOU SHOULDN'T DOYOUR
20, 30 MINUTES OF CARDIO, BUT
IF YOU DO A GREAT HIT WORKOUT
YOU WILL ACTUALLY HAVE THAT
CARDIO BUILT IN SO IT IS MORE
EFFICIENT.
>> SO HERE WE ARE OUTSIDE WITH
THE CLASS CONDUCTED ALONGSIDE?
>> FOR THE MOST PART.
WE INCLUDE JOGGING, RUNNING,
HE'LL WORK.
WE TRY TO MAKE IT FUN.
>> OKAY.
I LIKE TO PLAY.
THIS DOESN'T LOOK LIKE PLAYING
WHEN I SAY A HUGE TYPE.
WHAT
KIND OF ELEMENTS ARE WE
LOOKING INTO?
>> WE WILL DO BOX JUMPS .
WE WILL JUMP UP ON
.
WE WILL GET TO HIT IT WITH A
SLEDGEHAMMER.
WE WILL SWITCH IT UP AND HAVE
BASEBALL BATS OR SOMETHING LIKE
THAT.
JUST TO HAVE SOME FUN AND
STRESS RELIEF.
>> AS THE ROPES OUT HERE.
WE WILL BE DOING FULL BODY,
RIGHT?
>> FULL BODY EXERCISE HEAD TO
TOE.
THOSE ROPES WILL HAVE CARDIO
BUILT IN WITH YOUR SHOULDER
WORKUP.
>> WE ARE GOING TO GET A
WORKOUT AND HOW
LONG IS THE
CLASS?
>> IT USUALLY RUNS 45 MINUTES .
WE ARE USUALLY ABOUT FIVE
MINUTE WARM UP
, FIVE MINUTE
COOL DOWN.
EVERYTHING IN BETWEEN
.
WHO KNOWS GREAT >> I AM REALLY
LOOKING FORWARD TO THIS.
I AM A LITTLE BIT SCARED.
>> DON'T NEED TO BE SCARED.
>> LET'S GET TO I
WE STARTED WITH A WARM-UP RUN,
A COUPLE BLOCKS TO GET OUR
BLOOD FLOWING.
THEN WE HEADED TO THE
STATION TO
START THE WORKOUT.
FIRST ONE FOCUSED ON BALANCE .
WE USED THESE HALF BALLS AND
TURNED THEM OVER SO IT WAS
UPSIDE DOWN.
WE WERE TOLD TO SQUAT WHILE
BALANCING ON THE BALL.
THIS MAY LOOK EASY, HOWEVER, IT
WAS NOT.
OUR OTHER EXERCISE WAS SIDE TO
SIDE SHUFFLE SPIRIT AGAIN, 45
SECONDS WITH A 15 SECOND REST.
NEXT STATION WAS THE CATTLE
BELL, WE START WITH ALTERNATING
ARMSAND THEN ADDED THE DISK
WHICH ADDED THE TWIST.
COUNSELORS FORM SOME VERY
IMPORTANT HERE.
THEN WE WENT ON TO THE TIRE FOR
SOME SLEDGEHAMMER FIRE HITS.
THE TIRE HITS YOU USE YOUR LEG
TO POWER THROUGH THE SWING.
CAL SHOWED US THE PROPER FORM
SO WE WOULDN'T HURT OUR BACK.
THIS WAS A GREAT STRESS
RELIEVER.
THE NEXT EXERCISE WILL STEP UP.
45 SECONDS ON AN 15 SECOND
BREASTS.
NEXT STATION FOCUSED ON ARMS
AND SHOULDERS.
THE ROPES ARE A GREAT WAY TO
SCOPE THOSE ARMS AND IT DOESN'T
TAKE LONG BEFORE YOU FEEL IT.
MY ARMSWERE SPENT.
OUR LEGS WERE CHALLENGED AGAIN
AT THE NEXT STATION WITH THESE
FROG HOPS AND LUNGES.
FOR THE FINAL CHALLENGE WE USED
THE BANDS TO PULL OUR PARTNER
UP THE HILL FORWARDS AND
BACKWARDS.
THIS WAS NOT AN EASY WORKOUT.
OUR HEART RATE WAS UP THE
ENTIRE TIME AND WE WORKED OUR
ENTIRE BODY.
IF YOU ARE UP FOR A CHALLENGE
THAN THIS WORKOUT IS DEFINITELY
FOR YO
>> OH MY GOODNESS.
>> I AM SO SORE.
FOR ME IT IS LIKE MY UPPER BODY
, MY BICEPS AND TRICEPS.
>> I WAS WALKING DOWN THE
STIRRERS EARLIER AND THE
SECRETARY WAS LAUGHING AT ME
BECAUSE I WAS LIKEAN OLD LADY.
>> IT IS SO INTERESTING HOW IT
HURTS MARK GOING DOWN THE
STAIRS THAN IT DOES GOING UP.
>> IF YOU ARE INTERESTED IN
SIGNING UP FOR THE CLASS, IT
JUST STARTED AND IT RUNS UNTIL