Tuesday, February 15, 2011

Insanity Max Cardio Conditioing

I wanted to take a few minutes to review the workout I did last night hopefully everyone would get a good feeling for exactly what it is like... here goes...

Insanity Review: Max Cardio Conditioning
The entire workout is 48 minutes. Once the main workout begins, it’s a non-stop workout until the end. 
The warm up is almost the same as the other Max workouts with a variation in the 3rd round. The first 2 rounds you gradually increase your pace. The exercises for the first 2 rounds are:
  • Jog
  • Jumping Jacks – Arms Up
  • Jump Rope S-S
  • High Knees – Arms Out
  • Switch Kicks
  • Hit the Floor
  • S-S Floor Hops
The last round of the warm up is about 1 and a half minutes and actually a variation on the warm up from the previous month.  The exercises are:
  • Sprint
  • Jumping Jacks
  • Heisman
  • 123 Heisman
  • High Knees
At the end of the warm up it is time for the standard water break followed by a good stretch, another 30 second water break, and then the workout starts.
The main part of the workout is just under 30 minutes with no scheduled breaks until the last move of the main workout.  Each move lasts approximately 1 minute.  The exercises are:
  • High Low Jab with Squat- this one consists of jumping into the air throwing a punch landing in squat position then throwing another punch; repeat for 30 seconds for each side minute
  • Football Runs- we called these up/downs when I used to play football- you sprint and then you leap onto the ground and then right back up into sprints
  • 8 Ball Shots with Squat-  you simulate basketball jump shots eight times then you hop four times to reposition yourself then do it again
  • Right and Left Kicks These are one of the easier exercises you simply kick your right leg for 1 minute then your left… sounds easy, but it works on you
  • Diamond Jumps – leap into the air touch hands above your head touch feet together at same time repeat for one minute
  • In-Out Push Up Jacks  4 in-outs 4 push-up jacks repeat
  • Suicide Jumps- these are all too familiar you jump to the ground then back up… repeat and repeat
  • High Knee/Low/Floor Sprints run with high knees for an 8 count then run with quick small steps for an eight count then floor sprints from plank position for an 8 count  
  • Ski Abs – an old favorite from plank position bring knees to right shoulder than to left
  • Kick Step Back 1st Recovery Exercise the recovery exercises are toned down a bit your heart rate is still elevated but you are not at the same level as the other exercises. The Kick Step Back  is a front kick followed by stepping back and touching the floor repeat for one minute alternating legs
  • Squat Twists (2nd Recovery Exercise) hop into a squat position and touch the right foot with the left hand repeat alternating sides
  • Over the River Hops (Last Recovery Exercise)- this is simply a hop back and forth from left to right while swinging your arms.
  • Attack – Facing sideways throw 2 open handed strikes turn 180 degrees and throw strikes with other hand
  • Power Knees – another old favorite this one comes right from the fit test 1 minute each side
  • Ski Down Hookssimulate down hill skiing hoping about six inches from side to side while throwing hook punches with alternating arms
  • Belt Kicks- this actually is one of my favorites from the first month it is a kick then a squat then a kick from the other leg
  • Forward Back Suicides wide feet run forward about 3 steps touch the ground run backward about 3 steps touch the ground
  • Push Up Abs as you do a standard push-up you bring your knee to your shoulder
  • Plank Punches- from the push-up or plank position you throw a punch with your right hand then your left rotate hands
  • 8 Jump Ropes/8 Hop Squats- simulate jump rope  lifting legs high 8 times then hop into squat position eight times
  • Squat Speed Bag in squat position and hold it for one minute and move your hands like you are punching a speed bag 
There is a cool down stretch that lasts about 4 minutes the finally……mercifully 48 minutes and 618 calories later we are done. 

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