2015. július 8., szerda

Insanity: Plyometric Cardio Circuit

Plyometric Cardio Circuit Review and Walkthrough

So we begin the Plyometric Cardio Circuit workout (AKA-Cardio Circuit), we start with a slow pace jog followed by jumping jacks, Heisman, 123 Heisman, butt kicks, high knees and mummy kicks. We will do 3 rounds of these with each round increasing pace with the third round going all out. Now I’m already soaked with sweat and feel tired, in total it lasts about 10 minutes before Shaun T mentions that this is only the warm-up, WHAT! are you kidding me, I’m just about waisted already. This is why they use the phrase “Dig Deep” because Insanity is just as much a mental workout as it is physical. Next we have a 30 second break followed by a 7 minute stretch which is really thorough. Now we come to another 30 second break. Ok at this point we have done about 18 minutes of a 43 minute workout, so there’s only 23 minutes left…peice of cake right?

Begin the first circuit:

  • Suicide Drills
  • Power Squats
  • Mountain Climbers
  • Ski Downs
  • Moves added to 3rd Round:
  • Switch Feet
  • Football Wide Sprints
  • We go fairly slow this time through and I say to myself “no problem”. Well now we do it again and again, 3 times total with each round at a higher pace and a 30 second break between rounds. BUT the 3rd round Shaun throws some extra moves on switch feet and football wide sprints. By themselves these moves would prove to be easy, but placed at the end of the 3rd round of the first circuit proved to be really tough for me. These totally caught me off guard the first time because I was looking forward to the break, even if only 30 seconds.

    Begin Circuit 2

  • Basketball Drills
  • Level One Drills
  • Ski Abs
  • In and Outs
  • Moves added to 3rd Round:
  • Jabs
  • Cross Jacks
  • Upper Cuts
  • Attack
  • Take your 30 seconds and cherish them dearly. We now get into the plyo portion of the workout. Starting with basketball drills, Shaun T is yelling the entire time pushing you hard. Trust me your going to need it. Next we hit the floor with Level one drills then onto ski abs. I find it funny when the cast has to walk off the set during this set, it goes to show you the intensity of this kind of workout. Now we do in and outs I can still hear Shaun T in my sleep yelling “IN…OUT…IN…OUT”. That takes you through the first round on the circuit. The second and third round are repeats of the first but at an increased rate of speed. I have to say the music in the last set of this workout is like “Eye of the Tiger” music to me, not sure why but the music keeps me going and pushing like never before. So I push pretty hard through these circuits and get to what I thought was the end, but I noticed on the screen the green line keeps going after my last move. “What the heck!” I thought I was done. No, No, No..it’s time for jabs. Ok at this point I can’t hardly lift my arms and now we are throwing jabs. You can see the exhaustion of everyone’s face. After jabs Shaun takes us into cross jacks which is a version of a jumping jack so not to hard under normal circumstances, but this is Insanity. Then we start upper cuts, punching as hard and fast as you can. I can now see the grey bar coming in the screen so I know the cool down is coming. But one more set to go…Attack time, open hand attack while in a squat position. By this point I am totally spent giving every bit of energy I have left in my body it’s all I can do to throw my arms. We finish into a 3:20 cool down and stretch. After this workout you will be soaked with sweat, your floor will have puddles of sweat, you will be exhausted and feel like a MILLION BUCKS! forrás

    Élet-mód-váltás: Insanity itt

    Insanity: Cardio Power & Resistance itt

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