Pouch? What Pouch:)
This IS ONE circuit from Insanity Max Interval Plyo and is only a 3-5 minute workout but do it 3 times IN A ROW, NO BREAKS. and then talk to me. This will blast your legs, thighs, abs, back, triceps, glutes, calves, hamstrings, and lower abs. (yes I changed the warmup from the Max Interval Plyo. its ok)
WARM UP- DO EACH FOR 30-40 SECONDS 3 TIMES THROUGH.
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Run In Place. This exercise needs no explanation. Pretend you are running. The blood starts moving faster, and the breathing gets shallower as your body prepares for intense exercise. In Phase I, the warmup was jogging in place. Now, Shaun T exhorts you to move your arms and legs faster.
Straight Jacks. Jumping jacks, but instead of moving your arms up and down along your side, you will be pumping them up and down in front of you.
1-2-3. You are sidestepping from left to right, taking about 3-4 steps each way. On the last step, bring one leg as close as possible to your chest. Gets the entire lower body (including abs) involved, and helps improve agility.
Jump Rope Side to Side. Basically, you are hopping side to side while twisting your wrists as if you’re jumping rope.
High Knees with Arms Extended to Side. Almost the same thing as running in place, but you’re bringing your knees above your hips with each step. The raising gets the lower abdominals in play. Extending your arms to your sides increases the intensity level because they cannot be used to help you build momentum or maintain balance.
Switch Kicks. You perform this exercise standing up. You alternatively kick each leg to your front as high as you can. They key is not to stop between each kick. Meaning, at least one leg should be in the air at any given moment, and the supporting leg should be moving off the ground prior to the kicking leg returning to the floor. This exercise works your legs and lower abdominals.
Hit the Floor. Almost the same thing as suicide drills. You sidestep to the right as fast as possible, reaching down to touch the floor with one hand after 3-4 steps. As you raise your body, leap to the right side. Repeat all these moves, but to the left. Alternate sides with each leap. This exercise activates your core as you touch the floor and raise your body.
Side to Side Floor Hops in Plank. While in a plank position, keep your feet together and hop from one side to another. Use your hands to support your body. Will activate your abs, shoulders, and lower back. Make sure your lower back is warmed up and limber prior to attempting this move.
The stretch is a good, long one, and you need to make the most of this if you’re going to survive the workout. As always, you’ll be pouring sweat by now, the warm up having really gotten your system going. Make the most of the hamstring stretches.
HERES THE CIRCUIT!!! DO 3 TIMES
- Pogo Right: Right leg up, arms right overhead, reach down, touch the ground, then hop upon straightening up. (for 60 seconds as slow and controlled as you can, don’t go for speed)
- Power Push Up: Push up position, when you pop up, bring your feet and hands together so you’re standing and touching your toes, then back down to a push up position (top left is 1, bottom left is 2, top right is 3, bottom left is 4
- Spider Pushups- 20
- Level 3 Drills: Go down, do 16 push-ups, HOLD plank position and run it out for 16 counts (legs come to chest like mountain climbers). Up, and then down and repeat. RIGHT AWAY! :)
- 3rd Set only: Power Lunges/Hop Squats: Alternate lunges with two hop squats. (In a squat position, do a little jump while in squat)
IF YOU STILL HAVE GAME (most of you will be dead :P) do 20 power jumps or knee tucks in a row no stopping and JUMP HIGH :)
or do switch kicks
Have fun :)
