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#Insanity workout plyometric cardio circuit series#

After the warm up (which lasts about 10:30) you go into a long stretching period. You start off with the standard pre-workout warm up, which includes seven exercises ranging from jogging to jumping jacks. Those are arguably the two hardest workouts in the P90X program outside of Yoga X, so try combining the two of them at a faster pace and you have the Plyometric Cardio Circuit workout from Insanity. If you’ve ever done P90X, then you know how hard the Plyo X disc is, or Core Synergistics. I was nervous all the way up to the warm up, but once we got started, I settled down a bit. My recommendation remains that anyone can complete the Insanity workout if they are well informed going into it.I really had to get myself jacked for this workout today, because I know how hard the plyometric cardio circuit is and I didn’t really want to do it. I hope that you have found this write-up useful in your decision making. Make sure to rehydrate and eat a proper, protein filled meal to help your muscles recover (it’s not exactly in the nutrition guide, but this has become one of my favorite, simple meals)

‘Attack’ – similar to the jab but in a lower, squat-like stance and with open hands.įinally, the workout ends with cool down stretches and breathing exercises similar to the ones completed earlier during the warm-up.

Uppercuts – start in a wide, low stance, alternating between left and right uppercuts.

Cross jacks – one armed jumping jacks with feet go from a wide sideways stance to a wide front-to-back stance.

Jabs – start with a wide stance, knees bent and alternate between left and right jabs.

In-out abs – from plank position, bring your feet up between your arms in a jumping motion.

Jump back to plank and repeat on the left side.

Ski abs – from plank position with feet together, bring your feet up toward your right shoulder in a jumping motion.

Bring your feet up between your arms, jump into the air and then repeat (this is the exercise that just about destroyed me).

#Insanity workout plyometric cardio circuit series#

Level 1 drills – from an upright position, drop to the floor and do a series of pushups followed by a series of floor sprints.In a powerful jumping motion, make as if you were shooting a basketball. Basketball drills – start bent down with your hands to the floor.After a bit of running in place like this, drop to the ground, set and sprint in place. Football wide sprints – you are running in place but in a very wide stance (opening your hips).Switch feet – jumping up and down and swinging the feet in a scissor-like motion, switching feet from front to back with every jump.Ski jumps – jump from side to side, bend your knees and swing your arms like you are skiing down a hill.It is similar to a high-knee jog but reaching upward while running, making a motion that looks like you are speed climbing up the side of a mountain. Mountain climbers – when you see this exercise you will understand the name perfectly.Power squats – Power squats resemble standard squats except that instead of easing in out of squat position you are jumping in and out of squat position.Suicide drills – to complete these, you run from side to side, bending down and touching the floor when you reach the furthest point to each side.Shaun T starts you off explaining that this is interval training where your heart rate will shoot up while you work out, and then briefly come down while you rest before you start the cycle all over again. It has become slightly easier each time I go through it, but it still kicked my butt through to the last time I completed it. The exercise list on this DVD is fairly straightforward, but incredibly intense! The first time I completed this workout I was already exhausted by the time we reached level 1 drills. It is imperative that you don’t skip this part of the DVD as it is a critical part of injury prevention. And then after a short rest, it is straight into a series of breathing exercises and stretches. This series of warm-up exercises is repeated three times, each time progressively faster in order to properly warm-up your muscles.

This warm-up consists of jogging, jumping jacks, heismans, 1-2-3 heismans, butt kicks, high knees, and mummy kicks. If you have already decided that you are ready to take the Insanity challenge, click here! Plyometric Cardio Circuit #Īs all of the Insanity workouts do, the plyometric cardio circuit workout starts with a standard warm-up.