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Power Music Group RX is a fitness company producing training for group classes and practicing at home. At the moment, was released the following series of programs: Transform, Axis, Rip, Revolution, War, Boot, Power Step. Each of them has its own specific purpose, but they will help to improve your body and improve your physical readiness.
Our website has previously published a review of the training Axis for a strong crust and a elastic stomach. Today we will talk about the training from the Boot. Every 3 months Power Music Group RX create new editions of classes, so at the moment created more than 20 video Boot.
For workouts at home we recommend viewing the following article:
- Top 50 best exercises for buttocks
- The top 50 best exercises for belly
- The top 50 best exercises for legs
- Top 20 best exercises for arms
5 training Boot for your whole body
Boot – this workout, which combine in themselves exercises for strength, cardio, balance, and cor . Program runs in several rounds and lasts 45-50 minutes. After each round usually assumed a two-minute rest, but you can do without it. For some editions, you will need additional equipment, such as dumbbells, but most often you will train with the weight of his own body.
In our article we will focus on five editions of the Boot. Three of them lead Anna Garcia, already familiar to us in the Inferno Workout program, and the other two she assists head coach. Programs meet aerobic, plyometric, strength training, and exercises for development of muscular system and coordination. Demonstrates 3 types of each movement. In each program you will find 12 different exercises.
Issues of different complexity, intensity, structure and set of exercises. This is not a comprehensive program, you can perform these exercises in any order independently from each other. For a better understanding of the contents of the article listed a set of exercises for each video. All classes begin with warm-up and ends with a short hitch.
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Boot: Volume 3
Boot 3 is workout, which are mainly strength exercises for muscle tone. Enjoy 12 exercises with dumbbells that is repeated throughout the classes. Of intense exercise – just a short fourth segment at the end of the program. For classes you will need a pair of dumbbells.
- Round 1 (13 minutes): 45 seconds exercise + 15 seconds rest; 1 lap. Dumbbell Swing, Russian Twist, Dive Bomber, Curtsy Lunge, 1/2 Get up, Renegade Row, Wide/narrow Squat, Weighted Roll, Chest Press, Sumo Squat, Windmill, Tricep Press & Pullover.
- Round 2 (13 minutes): 20 seconds of exercise + 10 seconds rest; 4 rounds. Dumbbell Swing, Russian Twist, Dive Bomber, Curtsy Lunge, 1/2 Get up, Renegade Row.
- Round 3 (13 minutes): 20 seconds of exercise + 10 seconds rest; 4 rounds. Wide/narrow Squat, Weighted Roll, Chest Press, Sumo Squat, Windmill, Tricep Press & Pullover.
- Round 4 (4 minutes): 50 seconds of exercise + 10 seconds of rest; 4 rounds. One combined exercise: Burpee + Renegade row + Push Press + Tuck Jump.
Boot: Volume 4
More intensive training with emphasis on muscular corset. You are waiting for the abs exercises, core, balance and power and plyometric exercises. Inventory is not required.
- Round 1 (14 minutes). The first half (4 rounds, each round of 3 exercises at 30 seconds): Commando Push up, Oblique V-Curl, Double Leg Squat + Burpee. The second half (45 seconds exercise + 15 seconds; 2 laps) Double Squat Jump Squared, Scissor Kick, Double Jab Hook.
- Round 2 (14 minutes). The first half (4 rounds, each round of 3 exercises at 30 seconds): Crow Pose, Double Frog Squat Lunge, Plough Pose + Back Bend. The second half (45 seconds exercise + 15 seconds; 2 laps) Double Squat Jump Squared, Scissor Kick, Double Jab Hook.
- Round 3 (14 minutes). The first half (4 rounds, each round of 3 exercises at 30 seconds): Double Pointer, Prisoner Get Up, Double Tricep Dip Table. The second half (45 seconds exercise + 15 seconds; 2 laps) Double Squat Jump Squared, Scissor Kick, Double Jab Hook.
Boot: Volume 5
In this workout contains the most effective exercises for the whole body: lunges, push-UPS, planks, jumps, crunches. Using this lesson, you will lead to tone the entire body. The inventory is not needed.
- Round 1 (22 minutes). The first part (exercises for 45 seconds without interruption; 4 laps between rounds 45 seconds rest): Side Lunge Curtsy, Thrusters, Windshield Wipers, Crab Walk Square, Prisoner Duck Walk. The second part (45 seconds of exercise + 15 seconds; 2 laps): Fence Jump, Switch Kicks.
- Round 2 (22 minutes). The first part (exercises for 45 seconds without interruption; 4 laps between rounds 45 seconds rest): Shoulder Pike Push off L-Sit Flutter Kicks, Corkscrew Push up, Pistol Squat – Power Knee Plank + Leg Lift. The second part (45 seconds of exercise + 15 seconds; 2 laps): Fence Jump, Switch Kicks.
Boot: Volume 6
This intense workout is different from the previous one. Here exercises will not go to the time and quantity. In each round you will face 10 laps of 1 minute. In 1 minute you must complete a given number of repetitions of three exercises. If run before it expires 1 minute, the remaining time you rest. The faster you exercise, the more time you remain on vacation. The inventory is not needed.
- Round 1 (10 minutes): Triple Jump (6 attempts), Asymmetric Pulse (8 retries) Side Burpee (10 repetitions).
- Round 2 (10 minutes): Tricep Push Up (4 repeat), Cheer Eagle (6 repetitions), One Leg Elevator (8 repeats).
- Round 3 (10 minutes): One Arm Plank (4 repeat), Alternative Lunges (6 repeats), Roll up + Burpee (8 repeats).
- Round 4 (10 minutes): Lunge Thrusters (8 repetitions), Staging Push ups (10 repetitions), Frog Jump (12 reps)
Boot: Volume 7
This release of the Boot is built on the principle of the pyramid. In each round you will find 3 circle exercises: the first round of exercises last for 60 seconds, second round 45 seconds, third round – 30 seconds. And in each circle is assumed, respectively, by 3 exercises. For some exercises you will need a towel.
- Round 1 (10 minutes): Clock Lunge, Rope Climber Curl, Unload Tricep Push Up.
- Round 2 (10 minutes): Warrior – Half Moon Pose, Birthday Burpee, Paddle Boat Pose.
- Round 3 (10 minutes): Monster Walk, Down/Up Dog – Spiral, Speed Bag Decoy.
- Round 4 (10 minutes): Plank Tuck, Tire Run Towel Lat Extension.
Information about the number of burned calories from our subscriber Olga according to the heart rate monitor:
- Boot 3: 399 kcal
- Boot 4: 524 kcal
- Boot 5: 602 kcal
- Boot 6: 656 kcal
- Boot 7: 558 kcal
This data will help you to navigate the selection of classes. As you can see, the most intense Boot Boot 5 and 6, the least intensive – Boot 3. Boot will be a great addition to your daily workouts. Low inventory, high efficiency under this motto are classes Power Music Group RX.