My heart rate was leveling off around 178 by now. You’ve done these before, dig deep because you really can’t breathe. Sounds pretty easy, but the pace is furious. If you focus on your core, these will really burn you up. 8 right hooks (think boxing or Kenpo X) then straight into 4 high simulated jump rope moves. Sprint, lunge, sprint, lunge, until your about ready to keel over. Think P90X Mary Katherine’s but with a full out in-place sprint between lunges. Instead of your arms going up like standard jacks you alternate right hand and left hand to the floor when your legs spread. Sort of like suicide drils, but without the extra step. Another exercise that reminded me of high school football practice and my one of my favorite movies, Remember the Titans. No matter how much I will them higher, they just wouldn’t go. I wasn’t able to get my legs as high as I wanted but still kept pace with the rest of them. Slowed down a bit toward the end but finished strong. Back and forth touching the ground as fast as you can go. These are a fantasic way to get your lungs and heart pumping to begin the workout. Let’s dig deep, there’s no stopping and no breaks on this one. Each of which, mind you, make O2 a highly demanded commodity. Doesn’t quite give you the warm and fuzzies, especially since you’ve already been through the fit test, plyometric cardio circuit, cardio power and resistance, and cardio recovery. Hope your warmed up, because it’s coming, and it’s coming fast! Pure CardioĮven Shaun T starts talking about being a little nervous towards the end of the stretch. Finish up with a hip flexor stretch, hamstring stretch, and finally the quad stretch. Once the kinks are worked out, it’s time for the lunge sequence for both your right and left sides. Start with breathing, then move on to flat back stretches. This stretch is a little different from the first couple of days and still just as good. StretchingĪfter a short break, it’s time to stretch. I was really able to dig deep in the third round of warm-ups. I decided to not start out as strong as I did in previous days and instead followed the pace of Shaun T, made a huge difference. I’m came in mentally prepared this time knowing what was in store. Just like all the other Insanity workouts, this warm-up kicks your butt up and down three times over. If that is the case, Pure Cardio must be the daddy! This time I’m mentally prepared to sweat off about 8 pounds… Getting tired of calling this a Warm-Up!Įxercises: Jog, Jumping Jacks, Heisman, 123’s, Butt Kicks, High Knees, and Mummy Kicks. In P90X, Tony Horton calls Plyometrics the “mother of all workouts”. Her response: "I wanna leave.Holy crap, yeah… whatevever doesn’t kill you will only make you stronger, right? Push-Up Jacks (start in a traditional push-up position, but when you transition to the down position, jump your feet wide)Īt one point, Shaun T goes up to one of the trainers and asks her how she's feeling. Suicide Jumps (just like burpees: from a standing position, squat down with your hands on the floor, jump back to plank, do a push up, jump your feet back to your hands, jump up again).Scissor Runs (scissor your legs back and forth while swinging your arms).Mountain Climbers (high knees performed with an upper-body climbing motion). Power Knees (starting in a side lunge position and your arms over your head, bring your hands down as you perform a knee kick with your back leg - switch sides after 30 seconds).Frog Jumps (starting in a low squat with hands on the floor, jump straight up and back, with your hands up in the air - then jump forward the same way).Level 2 Drills (starting in a standing position, drop down into plank position, do 8 push-ups and 8 run lunges, then jump up to a standing position).Power Jacks (modified jumping jacks - go into a wide squat as you jump your feet wide apart).Hooks & Jump Rope (8 hook punches followed immediately by 4 high jumps).Pedals (lunge with one leg, then the other, then sprint in place).Stance Jacks (modified jumping jacks - you squat down and twist your core, touching one hand to the ground as you jump your feet wide apart).Wide Football Sprints (sprint in place with your feet wide apart, rotating and moving from side to side and front to back, then crouching down into a scrimmage-line stance before popping up to sprint in place with high knees).Switch Kicks (alternating jump kicks - sort of reminiscent of a Russian Cossack dance).Suicide Drills (run/jump from side to side, squatting down to touch the floor each time).There are 15 moves in this section, each of which is repeated for a full minute:
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