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Joel Freeman and Jericho Mammatus surely familiar to many as the authors of a very recent program, Core de Force. Friendly and positive Joel and Jericho have become full-fledged members of team Beachbody and produce their own exclusive workout.
We offer to your attention 2 of the program Joel and 2 of the program Jericho Live from Beachbody that will help you increase your strength, endurance and flexibility. The approach of both coaches is very different from each other, but all offer classes effective for fat burning and creating a slim toned body without problem areas.
1. Joel Freeman – 8×8
- Duration: 25 minutes
- Equipment: barbell or dumbbells
- Load: power
This strength training from Joel simply created to bring your body into shape and pump up the muscles. You are waiting for classic strength exercises with a small number of iterations, so the weight of dumbbells or barbells, you can take more. Workout includes 4 rounds 2 exercises each round (total of 8 exercises). In each round the pair exercises are performed 8 times, in three sets. In 25 minutes you will be able to work on all muscle groups and to create a strong, toned body.
Exercises: Rear Loaded Squat, Lunges; Dead, Row, Shoulder Press; Front Loaded Squat, the Deadlift; Bicep Curl + Grip Press (combine).
2. Jericho Mammatus – Half & Half
- Duration: 40 minutes
- Inventory: not needed
- Load: cardio + yoga
Half & Half includes two 20-minute partsthat can be run individually or sequentially according to your preference. The first half is a HIIT-a workout that is designed to burn fat, accelerate metabolism and development of endurance. You will work according to the scheme: 45 seconds exercise 15 seconds rest. You will find three circle 4 exercises in each, at the end of the 20-minute coach made 2 exercises. The second half of class is a yoga practice to strengthen cortex improve balance and flexibility.
Exercise (no yoga): Squat + Squat Jump, 8 Mountain Climbers + 1 Push Up, Switch Jumps, Knee to Elbow Tap, Kness 90 Crunch, Bicycle Crunch
3. Joel Freeman – Grab Power
- Duration: 35 minutes
- Equipment: dumbbell or sandbag
- Load: power
For this strength training you will need a dumbbell or sandbag (the sandbag). The session runs on a simple scheme: 45 seconds exercise 15 seconds rest. The program can be divided into two parts. In the first part you will find 4 exercises that are repeated in three rounds. One of the exercises is plyometric, and the rest of the power. The second, shorter part of the trainer has prepared for you exercises for the crust. Throughout workout you will perform all 6 exercises, but due to the many repetitions of the process of weight loss and muscle strengthening will be very successful.
Exercises: Squat Shoulder Press, Chopping Lunge, Dead Row + Upright Row, Bear Hug Jump Squat; Plank Pull Through, Oblique Scissor.
4. Jericho Mammatus – Half & Half Harder
- Duration: 40 minutes
- Inventory: not needed
- Load: cardio + yoga
If you feel the strength to work out even more intensively than the program Half & Half, then Jericho has prepared for you an advanced workout – Half & Half Harder. This exercise is absolutely similar to the scheme: 20 minutes cardio, 20 minutes of yoga. Cardio segment consists of 4 exercises, in the end a few moments given to the exercises at the press. The program is heavy, but Jericho will motivate you to go through it from beginning to end. However, if you only have 20 minutes, you can choose any half and still get a full workout.
Exercise (no yoga): 4 Plyo Lunge + 8 Runs, 4 Side Climbers + 8 Mountain Climbers, Long Jump + Burpee, Lateral Bear Crawl; Hover/Plank Knee Taps, Triple Bicycle.
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Presents a single workout, but you can combine them in the program, because these videos have everything you need: strength, cardio and yoga. Alternate these classes or select one training session from Joel and Jericho and you will notice great results after a few weeks of classes.
Read also: Fix Extreme with Autumn Calabrese: detailed description + opinion about the program.