Edzés

Insanity: Cardio power and resistance

(betterofbarefoot.wordpress.com)

Bemelegítés:

Jog.

Power Jacks. Like jumping jacks, but you hold each rep in a deep squat.

Log Jumps. Jump side to side as if jumping a obstacle in the center.

123 Heisman. Moving 3 steps to the side then pull your knee in tight, then go back the opposite way.

Butt Kicks. Run in place, knees down, feet back.

High Knees. Run in place, knees high in the front.

Vertical Jump. Lower into a narrow squat, jump straight up and reach high, repeat.

Edzés:

Power Jumps. With wide knees, you lower into a squat, then jump straight up. Bring your knees in high in the center, and touch your hands.

Belt Kicks. I have always thought of these as Squat Kicks. Squat, then kick, alternate.

Hit the Floor. Side to side lunges and touching the floor on each side.

V Push Ups. So your heart rate is through the roof, and now you have a strength move, like push ups. You’re in a push up position, but you bring your feet in closer to your arms, forming a “V” with your butt in the air. Lower your head towards the floor and push up. You’re working your shoulders here, instead of your chest, as in a normal push up.

The Tricep Dips lasts 30 seconds, then you get another 30 second water break.

Round 1, 2, and 3 are all 2 minute in length, and consist of the following:

• Hurdle Jumps. Sprint in place, and then jump to side. Sprint, jump, keep going….
• Globe Jumps. You have a wide stance, and you jump left, front, right, and center, and keep going until time is up.
• Moving Push Ups. You do a push up, slide to the left, push up, move to the left. Then you go back to the right in the same fashion.
• Floor Sprints.

Ez egy nagyon jó kis edzés, nem nehezek a gyakorlatok, szusszal is lehet bírni rendesen. Jól átmozgatott, a tricepszbe belehaltam, de lassan csak fejlődök... :) Jó, hogy megcsináltam, így lelkiismeret-furdalás nélkül indulhat a nap. :)