2013. március 24., vasárnap

Edzés 03.24. (Ausztria)

Les Mills Pump
Day 21
Insanity/Core cardio and balance


"The warm up for this workout was even tougher than I thought it was going to be. It was no traditional Insane Insanity warm up, but it was tougher than I thought it would be. We started out Jumping Rope and I started to think that this was going to be too easy, but we got into some Mummy Kicks, Football Shuffles, and Over the Logs. Read below for my breakdown of this new Insanity workout during my “recovery week.”

Day 29 of Insanity: Core Cardio and Balance (Recovery Week)

Core Cardio and Balance exercises

  • Moving Ski Hops – These were fun and easy to do, but kept my heart pumping.
  • Hit the Floor – We’ve done these before in other workouts, and this one was done at a lighter intensity.
  • Level 1 Drills – During these you do 4 push ups, 8 plank sprints, jump up, and repeat.
  • Heisman – This is done in the warm up of other workouts and is actually tough if you push yourself.
  • 8 Switch Kicks + 8 Hop Squats – For this exercise, you do 8 switch kicks, and then 8 of those super small hop squats; this is easy stuff.
  • High Jumps – The goal of these are to jump as high as you can. Shaun T said do not go for speed, go for height. I went for height and felt a huge burn in my leg muscles; these ended up being fairly tough.
  • Moving Plank Walk – These are easy, but if you keep up a fast pace, you can make them tougher.
  • 8 Elbows + 4 Suicide Drills – You throw 8 elbows and then quick do 4 suicide drills and repeat. It is pretty basic stuff, but keeps you active and burning some calories.
  • 4&4 Hops – These were my favorite exercise to do in this workout, but they were easy. You stand on one leg with your opposite knee raised and hop 4 times and then switch to the other leg; rinse and repeat.
  • Jab Switch Jump Squats – Shaun had me throwing 8 jabs in squat position, then you do a 180 jump and switch and throw 8 jabs on the other side. You repeat the process until you switch to the next move.
  • Hip Flexor Burners – Starting out, these seem pretty easy. They are a 3 part move, and the last 2 moves on each side will burn. My hips locked up near the end and I had to take a mini break with these on the final set.
  • Oblique Knee Lifts – These were pretty darn easy, but I remembered seeing Insanity members having a tough time with these. I don’t think that they are that tough and I was keeping my core tight, engaging, etc.
  • Shoulder Burners in Plie – This was the toughest move of the workout by far. I honestly had a lot of trouble making it through this move and even had to take a tiny break near the end to regain some strength. This move will work your core and induce a massive burning sensation in your shoulders and thighs (if you get down low enough in your squat). Fortunately this was the last move of this workout because it tired me out.
  • (Forrás: itt.)

Nem az az agyonpörgős torna ez, de nagyon jólesett. És azért izzadtam rendesen. És hát ez a rengeteg lábemelés! Meg emelésben nyújtogatás! Nekem itt aztán tényleg kellett a "focus"... :)

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