Edzés 03.07. (Magyarország)

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Les Mills Pump
Day 5

Walk = Insanity/Plyometric cardio circuit





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Warm Up
The warm-up is a set of exercises repeated three times. Each set is performed in exactly the same way, except the intensity and speed at which you execute the moves is picked up. Thus the first set is performed at a brisk pace, the second at a fast pace, and the third set is performed as fast and intensely as you can. By the end of the warm-up you’ll be heaving for breath, and wondering: this was a warm-up? That’s why I advise that you do a light warm-up of your own before pressing play; stretch a little, do some light jogging, anything to prepare you for this slam.
The exercises are:

• Jog (Conservative, easy exercise. Needs no explanation.)
• Jumping Jacks (Again, a classic.)
• Heismans (Move from side to side, picking up your knees high and bringing the opposite elbow in.)
• 1-2-3′s (Now you’re stutter stepping to the side, and bringing your knee up at each end.)
• Butt Kicks (Like a jog, but bring your heels as close to your butt as you can.)
• High Knees (Like a jog, but knees rise above belt height.)
• Mummy Kicks: Stiff legged, bring your feet forward while jogging in place, and cross your straight arms before you.)

Remember: listen to Shaun T. Don’t compromise form. Don’t hurt yourself. Take water breaks when you need them. At the end of the warm-up comes a 25 second water break. Make sure to use it, to sip some water, but not too much.
Stretch
These stretching exercises are not meant to be a break. Though the intensity is far less than that of the actual exercises, Shaun keeps the pressure on by making you extend your arms in some poses to add weight and balance on others to work your core stabilizer muscles. Make the most of them, especially the yoga stretches since they’ll warm up and prepare your core muscles for the workout to come. You have another 25 second water break, and then it’s time to get real. (Szöveg: itt)


Flow = Asylum/Relief
 

 

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The INSANITY Asylum Relief Workout

1. Wide Leg Breathing
2. Left / Right Side Stretch
3. Ceiling Push-Up
4. Prisoner Handcuffs
5. Iso Plié Squats
6. Standing Pike
7. Pendulum Swings
8. Ankle Grabs
9. Ankle Lunge
10. Arrows
11. Swan Dive
12. Slouched over Hand sits
13. Shoulder Stretch
14. Arm Rolls
15. Spine Rolls
16. Runners Hip Flexor Stretch
17. Sprinters Stretch
18. Runners Hip Flexor Stretch w/ Ankle Grab
19. Child’s Pose
20. Cat Pose
21. Downward Dog
22. Standing Elbow Splits
23. Flamingo Stretch
24. Swing Breathing Rows
25. Standing Breathing (szöveg: itt)