mmemme ohuru ohuru sitere na Bob Harper, Black Fire

Try one of the latest complexes to the slender body Black Fire by Bob Harper. The famous Hollywood trainer has prepared for you a really hot program! Get your Asses out to the max for a half-hour lesson and get in the best shape in 2 months of training.

Description of Black Fire

Black Fire — a new set of high-intensity interval workouts from Bob Harper. This two-month crossfit program with which you will train at maximum capacity. Bob offers you not just repeat the exercises, following the movement on the screen, as is usual, and work every day to improve their performance. You will record your performance after every workout, because the main goal of the program is to make you to a half-hour classes. And believe me, Bob with the task to cope with.

In addition to Bob Harper, some classes of Black Fire leads gymnast and fitness trainer Anna Garcia. All the workout in total lasts 30 minutes, with warm-up and hitch. But do not think that this is too little for fat burning. You’ll definitely work up a sweat, performing intense exercise like weight loss and weights. Such training on energy consumption comparable to the full time programs. Bob engages the upper and lower body to raise your pulse and get to work the cardiovascular system.

You will find a large number of sit-UPS, push-UPS, some burpees and a variety of power presses with the weights. Bob and Anna motivate you throughout the class. Performing exercises on account will help you to push his body to the extreme and even find additional hidden reserves. Workouts include work on speed (the maximum amount of exercise in the allotted time), and quantity (a certain amount of exercise in the minimum time). You will burn fat, work on muscle tone and improve the shape of your body.

Classes of Black Fire is built on the following principle. Bob selects a few intense exercises that you will perform in a circle or in several approaches. Some exercises are performed on the account for some time. With each new training session you will improve your quantitative indicators. “You’re not trying to compete with anyone, you are trying to compete with myself. You will see improvement in your performance, because you become stronger and fitter, “explains Bob Harper, the principle of classes.

All workouts Black Fire and calendar of classes

The complex Black Fire consists of 12 different exercises, 4 of which lead Anna Garcia, and the rest – Bob Harper. The program uses movement high intensityincluding strength training with weights, plyometrics and even gymnastics.

The main feature of Black Fire is fixing your results throughout the program. In each workout offers a special principle of counting points, on which you will keep track of your progress. You can do without records of their results, but it will reduce the effectiveness of training.

To run the program you will need the following ngwá:

  • A pair of dumbbells
  • Box (you can replace the step-platform)
  • Medicine balls (only one exercise)
  • A long stick, you can use the MOP (used only in one workout, you can do without it)

Workout from Bob Harper:

  • Bodyweight Tabata. You will find 4 exercises with the own weight. Each exercise is performed 8 sets (rounds) for 20 seconds followed by 10 seconds of rest. Between starting a new exercise – 1 minute rest. Record the kacha dị ala score from all rounds for each exercise, summarize the 4 digits and record the result. Inventory: box.
  • Weighted Tabata: the same as in the previous program you will perform 4 exercises for 8 approaches a duration of 20 seconds. The only difference is that this program is executed with dumbbells. Results are similar with Bodyweight Tabata on the least number of exercises per round. Akụrụngwa: dumbbells.
  • Ụtọ 16: This workout consists of 2 exercises and 8 rounds on each exercise. Your goal is to get 16 reps in the allotted round time. If you do, you get one point for that round. At the end of the workout add up all your points for the final numbers. The total number of rounds is 16, so the maximum score you can receive is also equal to 16. In this workout there are no breaks, however, if you follow these 16 repeat to the end of the allotted time, you will be able to rest. Equipment: medicine balls.
  • OTM Air Force Style: in order to score in this workout, you need to do 12 repetitions of a given exercise for one minute. Only 4 exercises for 5 rounds each, so the maximum score is 20. The task is complicated by the following way: at the beginning of every minute before you perform 12 repetitions, you should do some burpees 4 times. If you complete all the repetitions before the end of the minute, you can relax. Equipment: dumbbells, stick.
  • Cyclone 15. Each round consists of 3 different exercises. You get 1 point every time perform desired number of repetitions for each exercise in the round. The higher your speed, the more chances you have to get maximum points. Equipment: one dumbbell.
  • Strategic Endurance. If you follow the calendar of classes, it will be your first lesson of the complex. In this workout you have 3 rounds and 3 exercises which you will perform for 2 minutes. Do you think your number of reps in each round (you should have 9 digits), stack them and get a final score. Inventory: box.
  • Triplet Ladder: In this program you will find 3 exercises. First you’ll do one repetition for each exercise, then two, then three and so on until the end, until you have completed 15 minutes. I.e. at each new round will add 1 repetition to each exercise. Your final grade is the total number of rounds you can get done in 15 minutes. Equipment: one dumbbell.
  • Ike 10. This workout includes 4 rounds of 10 exercises, 30 seconds each exercise without breaks. You will have a break, if you can finish the exercise before the allotted time. Each exercise is given a certain number of reps, if you have time to make the necessary amount for 30 seconds, then you record yourself 1 point. If the exercise is static, then you need to stand 30 seconds to score a 1. The maximum number of points, which you can get for this program – 40 (4 rounds of 10 exercises). Equipment: dumbbells, box.

Workout from Anna Garcia:

  • ABC 1. Abbreviation ABC training: A – agility, B – Balance, C – Core. In the program of 4 exercises. Each exercise is performed in 5 sets (rounds) of 30 seconds with 15 seconds rest. Between exercises will be 1 minute of rest. For each exercise, count the lowest reps in a round. At the end add all 4 lowest numbers to get a total score. Akụrụngwa: adịghị mkpa.
  • ABC 2: Same program, only now you will find 5 exercises and they more challenging than the first part. The principle of scoring is the same, only this time you add up 5 numbers with the minimum values for each exercise. Inventory: box.
  • Gymnastics Strength 1. For this workout, Anna uses her gymnastic experience. This program has 2 rounds of 6 exercises, each of which lasts one minute. The exercises are mainly strength, including core muscles. Scoring will not be. Akụrụngwa: adịghị mkpa.
  • Gymnastics Strength 2: the Same exercise is only waiting for you 5 exercises, but more complex level. Inventory: box.

Calendar Black Fire is structured in a way to push your body to its peak. You will train five days a week in aggressive mode, and two times a week — do stretching, yoga and development of the stabilization muscles.

The complex was developed by Black Fire with Bob Harper together with Daily Ọkụ, which specializiruetsya on the online training. Therefore, the calendar program offers yoga and stretching from the coaches Daily Burn.

1. Classes for emancipation and mobility of joints Cody story (Cody Storey):

  • 15 Min Mobility (15 minutes)
  • Full Mobility (30 minutes)

2. Yoga with Briony Smith (Briohny Smyth):

  • Yin Yoga (32 minutes)
  • Strength Recovery Yoga (22 minutes)

3. Exercises with a special cushion for entire body with Lindsay Miller (Lindsey Miller)

  • Release Upper Body (18 min)
  • Release Lower Body (18 min)
  • Release Total Body (31 min)

The pros and cons of Black Fire

Uru:

1. Program Bob Harper designed for rapid fat loss and weight loss. Training HIIT is the perfect way to get in shape quickly and efficiently.

2. Videos of Black Fire for a short time. You will be engaged in only 30 minutes a day (with warm-up and hitch), but for efficiency this would be equivalent to a full-hour program.

3. Training is simplified, so you can focus on speed, not complex technique.

4. The program encourages you to keep score of repetitions how many you can do during each interval. You will daily challenge yourself to beat your previous record.

5. Thanks to the system of counting you will easily keep track of your progress in strength and endurance is an additional motivation to study.

6. The complex consists of 12 diverse workouts. You will develop your power, endurance, strength, balance, stabilization muscles and at the same time regularly to work on rebuilding through yoga and stretching.

7. This is a complete program calendar of lessons designed for 60 days.

ọghọm:

1. Such intense and shock loads are only suitable for healthy people.

2. Not everyone likes training in the style of cross-fit/TABATA, when the entire class is offered only a few exercises that are repeated in a few laps.

3. You will need additional equipment: medicine balls and Boxing or step platform.

4. You have to be very involved in the classes to track and record your results.

Black Fire — this is perfect for those who want to do the best each day. Bob Harper invites you to challenge yourself and fantastically improve your results over the 2 months of training.

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