2012. szeptember 21., péntek

Edzés (triplán)

(LMP-Insanity hybrid naptár szerint 5. hét 2. nap, nekem -a duplázások miatt-) 17. nap

1. LMP: Hard core abs
20 perc hasizom két edzővel. Először lábemeléses-tartásos és hídtartásos gyakorlatok vannak felváltva, majd a másik edzővel hasonló gyakorlatok, csak egy teljesen szokatlan testhelyzetben, ami rendesen megdolgoztatja a ferde hasizom alsó részét.
2. Insanity: Pure cardio
38 perc pjúrkardió. Egyszerű gyakorlatok olyan összeállításban és intenzitással, hogy a végén nem csoda, ha Shaun is kifekszik. Nagyon nagy élmény, hogy ezt fél évvel ezelőtt egyáltalán nem tudtam normálisan végigcsinálni, most pedig megy. Nem mondom, hogy nem kiabáltam magammal, amikor a testem már feladta volna, hogy "De bírom még!", mert szusszal és -nekem- lábizmokkal nehéz bírni, de megcsináltam.
The Insanity Pure Cardio workout begins with a warm up (cough cough), if you call that a warm up. It’s just over 10 minutes, but if you started the warm up, and someone walked into the room, they would swear you were right in the middle of the cardio portion. Don’t think you’re going to take a nice walk, or a little jog, maybe throw your arms around a little. By the time you finish the warm up, you’re already sweating like crazy, or at least I was. So the warm up is 3 rounds of about 3 minutes and 30 seconds each. There is no break between the rounds. Each round is slightly faster than the last, and the last round is “as fast as you can go” pace. I know, Insane. The warm up is very similar to the one in Plyo Cardio. Each round you move from a Jog, Jumping jacks, Heisman (jumping side to side), 123 Heisman (moving side to side with 3 fast small steps), Butt Kicks, High Knees (running in place, with high knees), and Mummy Kicks. When that’s over, you get your first water break, a whole 20 seconds, of which each second is precious and dear. Then the stretch. Which leads me to another thought. In what other workout program or cardio dvd have you actually worked so hard during the warm up, that you NEEDED a water break after it was over? This fitness program is being stated to be the hardest fitness program on dvd. And I think they mean it!
The stretch is more like a “Power” stretch. A lot of times when you stretch, you use your hands on the floor as you stretch your legs. Spread your feet apart, rest your hands on the floor. Runner stretch, hands on the floor, etc. With Insanity, you stretch your legs and lower body, while your hands are straight out or up. Which means your legs are working, and your upper body is not taking any of the weight. So Power stretch seems to work for me. However, I really like the stretch, it’s thorough, and does what its supposed to do, gets you ready for the workout. The stretch lasts about 5 minutes and 50 seconds. Nice. Then guess what. A water break. I felt like I needed it. If nothing else, I needed to get myself prepped for the rest of the workout, and if the warm up is an indication, I know its going to be intense.
So 21 minutes are left on the clock. Now if I hadn’t already seen what Shaun T can do to a man or woman in that span of time, I might of thought, NO PROBLEM, PIECE OF CAKE. Don’t be fooled. The main part of the workout is 15 minutes. 15 moves, 1 minute each.
Sounds easy. The hard part is, you’ve seen your last water break until all 15 moves are completed. The moves are not easy either, they require plenty of effort, and once completed, you’re completely exhausted. Even Shaun T rolls out on the floor! The 15 moves are:
  • Suicide (side to side touching the floor)
  • Switch kicks (exhausting)
  • Wide football sprints
  • Stance Jacks
  • Pedal (two lunges, then sprint, followed by 2 more lunges, etc)
  • Hooks and Jump rope (8 hook punches, several high jumps, 8 punches etc)
  • Power jacks (like jumping jacks, but you go deep in a wide lunge)
  • Level 2 drills (these get me every time. 8 push ups followed by 8 run lunges, repeat)
  • Frog Jumps
  • Power Knees (switch every 30 seconds)
  • Mountain Climbers
  • Ski Down (jump side to side as if skiing)
  • Scissor Runs
  • Suicide Jumps (squat down, jump back to a push up, stand up again)
  • Push up jacks (push ups with wide feet)
Some of those may be hard to imagine, and are a little difficult to explain. But my hope is not that you can get through the workout on what I write, but get an idea of the workout itself.
Throughout the 15 drills, many of the cast members are taking breaks. I took breaks. It’s tough, mentally challenging, physically challenging. Shaun T would walk around the room, and often tell a cast member to take a break. It’s ok. But my personal goal is to complete each workout from start to finish and take breaks at the designated break times. Like I said, at the end, everyone is exhausted. Many are on their knees, and some just roll out on the floor. I got the biggest kick from the little text prompts that says “Never stop moving”. Shaun T is lying on the floor, and then you see “Never stop moving”. It’s comical. :)
You finish with a 1 minute water break, then you take about 4 minutes or so to cool down and stretch. (extremly-fit.com)

3. Insanity: Cardio abs
Ha még nem purcantott volna ki ez az edzésnap (az edzéstervben ez a 3 egy napon van), a végére egy kis ráadás: 16 perc has.
Insanity Cardio Abs is just under 17 minutes in length, and begins with a warm up. Now if you go straight from Pure Cardio into Cardio Abs, like the schedule shows, you are already warmed up! But if not, you get a nice little warm up. The warm up is approximately 2 minutes and 30 seconds. Starting with a Jog, then High Knees, High Knees w/ a Twist, Jump Rope, and finally Tuck Jumps (jumping straight up, tucking the knees into the body).
At this point, you take a short water break of about 30 seconds. With about 13 minutes and 30 seconds left on the clock, you move quickly from the water break into Wide Tuck Jumps. Same as before, but your knees are out wide.
At the completion of this move, you go to your mat in what Shaun T calls a C-Sit position. (Shown below).
From this position, you work several different moves. Starting with Twists (taking your hands from side to side). You then add a knee, where you bring one knee in with each twist. Next is the A Frame Ab Twists. You raise your hands up over your head, forming an A. Then you move your hands up and over to each side. Then again you add the knees, bringing your knee in, one to each side. Finally, the last move in the C-Sit position, you simply hold steady in the center. (as shown above). This whole segment last about 2 minutes and 30 seconds.
You take a 30 second break, and then get right back into the C-Sit position. From this position you will do single leg raises. Pulling your knee straight in, and back out, then raising straight up. You’ll repeat this for the other side. You complete a total of 30 seconds for each leg. Now you get another 30 second break. Then you’ll repeat the same move as before, but this time using both legs. This move lasts for one minute. After this move, you are done with the C-Sit position, and move to plank position.
For the next approximate 2 minutes and 30 seconds, you’ll be in a high plank position. You’ll keep your body straight, and alternate legs, moving your knee to your arms on each side, working your obliques. About half way through, you’ll pick up your pace and start to go faster to finish out the set. You get a chance to take a quick break, and then you go into the low plank position. Instead of being on your hands, you’ll be on your elbows. Again, you’ll move your knees up to your arms, alternating each leg, working the obliques. Then you get another water break. I wasn’t taking in water, I was completely content to just sit on the mat. :)
For the last exercise, you’ll alternate between low and high plank. At each plank position, you’ll do 8 hip tucks. So you’ll start in low plank, do 8 hip tucks, then raise up to high plank, for 8 more hip tucks. This will continue for 1 minute. Now you’ll spend the last two minutes doing a stretch, and cool down. The hip tuck from the plank position essentially means that you are contracting your abs as you pull your hips downward. It’ll make more sense when you see it live. (extremly-fit.com)

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