Tuesday, February 22, 2011

Insanity Review: Max Interval Plyo

As I have been going through this ridiculous exercise routine I have been trying to give the occasional review of what exactly the regimen is like. For anyone who may not know Insanity is a video series that lasts for 60 days and has several different routines each day that focus on a new way to torture I mean sculpt your body. It is rigorous, it is tough but it yields amazing results. Below is a review forthe workout I just completed. 

 The entire workout is 55 minutes.  The warm up is almost Identical to Max Interval circuit; it consists of 3 rounds and lasts about 10 minutes.  The first two rounds are about 4 minutes each, and the last round is approximately 2 minutes.  The last round has the same exercises as the first two, you just perform a faster/shorter duration.  The last round is as fast as you can go.  The exercises are:
  • Jog
  • Jumping Jacks – Arms Up
  • 123 Heisman
  • Jump Rope S-S
  • High Knees – Arms Out
  • Switch Kicks
  • Hit the Floor
  • S-S Floor Hops
At the end of the warm up you get a 30 second water break.  The water break is followed by a good deep stretch, which lasts just under 5 minutes.  This is followed by another 30 second water break, and then the madness begins in full.
The main part of the workout is approximately 39 minutes in length, and is broken into 3 different  4 exercise circuits. There is a lot of jumping and a lot of pushups this workout is intense cardio and a lot of strength training.
The first set of exercises consists of 3 rounds. Each round has 4 different exercises. Each exercise lasts about 45 seconds. Between each round you get a 30 second water break.
  • Switch Jumps- these seem easy as you start you simply start from the squat position, leap into the air and land back into the squat position facing the other direction.
  • Squat Push Ups- These are extremely tough you start in a squat position and fall to the floor where you catch yourself in push-up position and push yourself back to squat position.
  • Wide In – Out Abs- This is very similar to the In-Outs we are used to only this time you
  • Power Jumps- These are all too familiar these have been around since the first Fit Test and are still No Fun
After the 3rd Circuit there is a one minute bonus move called One-Legged V Push Ups- these are very challenging and really work your shoulders.
Take a 30 second water break.
The second set of exercises is completed in the same manner as the first set, however, the exercises are different and each lasts about 45 seconds.
  • Pogo- You stand on one foot, bend down touch the floor and then leap into the air, never letting the other foot touch the ground.
  • Power Push Ups- from standard push up position you push yourself up and bring your feet in to a point that you are almost standing and touch the floor… repeat   
  • Globe Twists – similar to the infamous Globe Jumps, only as you land you touch the right foot with the left hand and vice versa.
  • Level 3 Drills – This is a challenging exercise, from plank position there are 16 pushups followed by 16 floor sprints and repeat. These are extremely hard especially the 2nd and 3rd time through the circuit.
After the 3rd circuit we again have a one minute bonus move called Power Lunges/Hop Squats- there is a deep lung to each side followed by 2 hop squats and repeat. These are no fun they really work the quadriceps and the glutes. fortunately it is not another push up

Only 12 more minutes to go, and only 4 more exercises. This last circuit is a little different we only go through the exercises one time and the exercises are done for varying times.
  • Side Push Ups – yep more push-ups this time from a side position. The unusual position make for a real challenge- we complete 15 for each side
  • Kickstand Touch the Floor- these seem relatively easy for someone who has coordination one leg goes from bent to kicked out as you make a small jump then you return to the original position and touch the floor. Repeat several times on each side
  • 8 Power Knees/4 Diamond Jumps- this is a combo move combining 2 moves we have done in previous exercises.
  • Balance Push Ups- yep the final exercise is in fact another variation of the old faithful push-up this time when you come up you lift your right arm and right leg straight out. The repeat with the left arm. A full set of 12 is completed. 
Finally time for a cool down and some stretching. Wow this was tough tonight and I was a little disappointed in my performance.  All in all Still Finished the workout and still burned 608 Calories.. so not too bad...

1 comment:

  1. Just came across your site through the FB mention :)

    I just finished an entire round of insanity myself and I also got motivation from FB friends, and the beachbody forums.

    Congratulations on your loss!