Plyometrics - Love vs. Hate

So I have not given a full detailed description of one of these INSANE insanity workouts. I found a good source that gave a good detailed description of the full 40 minute workout, so i thought I would share. So this week we have done the "Pure Cardio and Resistance" on Monday, "Pure Cardio" on Tuesday, and then "Plyometric Cardio Circuit" this morning. They are all really hard in their own way, but i think the "Plyometric Cardio Circuit" is my #1 on the hate list. So here is a play by play recap of the work out.

Warm -up - This gives a whole meaning to the word "warm-up", this is a work out in itself.
Each of these are for 30 seconds:

Jog

Jumping Jacks

Heisman’s - jumping from one leg to the other while alternating opposite leg and bringing it to chest.

123's – These are Heisman’s with 3 steps between

Butt Kicks

High Knees

Mummy Kicks - kick alternating legs out while arms are straight out and make 'scissor' like motion.

No rest....go through this again, this time with more intensity.

No rest....go through this again at maximum intensity, as many reps as possible in proper form.

End of warm -up!

Stretch:
So after this, you are already dripping sweat and breathing really hard.

 25 sec water break

Then into stretching. I like this, because you get a better, dipper stretch since your muscles are warm.
Stretching consists of a series of leg, hamstring, hip, calf, quadriceps, and back stretches with some upper body stretching.

Another 25 sec water break

Now into the REAL work out.

Workout Part #1
Do each of these for 30 seconds:

Suicide Drills - run from side to side and touch ground on each side (kind of like 123's but touch ground rather than knee up)

Power Squats - regular squat but when come up, jump in air and land back down in squat position.

Mountain Climbers - Extend arms straight up and alternate grabbing imaginary robe while bring alternating knees up.

Ski Down - Imagine downhill skiing, keep both feet together and use your arms to propel yourself down the hill, then with each arm propel you are jumping side to side with your feet together.

25 sec water break

Do this all again, but this time at a much faster intensity.

25 sec water break

Do this all again but this time at maximum intensity, with as many reps as possible in proper form.
But....NO water break...adding in more drills....30 seconds of each:

Switch Feet - Go from heel to toe, keeping legs straight and switching feet and arms from left to right.

Football Wide Sprints - Just like in football practice, fast feet, and he shouts commands from turn right, turn left, back, go left, go right, "set", which is football stance, then sprint it out.

Repeat Football Wide Sprint

 25 sec water break

Workout Part #2
Here comes the really fun part of the work out, which may create my  "hate" for this one:

Basketball Drills - go down touch floor in squat position and jump up like shooting a basket ball.

Level 1 drills - 5 Sets:

1. Do 4 Push-ups.
2. From the top push-up position do 4 mountain climbers – Bring your knees to your chest.
3. Stand up and put your hands in the air – Great you just completed 1 Level I Drill.
4. repeat 4 more times

Ski Drills - 5 sets

1. Start off in the Plank position
2. Use your abs and legs (keep your legs and knees together) to jump out to the right (knees toward your chest) while staying in the plank position.
3. Use your abs and legs to jump back into the center.
4. Use your abs and legs (keep your legs and knees together) to jump out to the left (knees toward your chest) while staying in the plank position.
5. Use your abs and legs to jump back into the center. 
6. Repeat 4 more times

In and Outs

1. Start off in the Plank position
2. Use your abs and legs (keep your legs and knees together) to jump your knees into your chest while staying in the plank position.
3. repeat 4 more times

25 Sec water break

Do all of Workout Part #2 again, as many reps as possible in proper form.

25 sec water break

Do all of Workout Part #2 again, as many reps as possible in proper form.

No water break, go straight into the following, for 30 seconds each:

Jabs - Boxing jabs with alternating fists

Cross Jacks - like a jumping jack, but alternating arm up over head and cris cross feet.

Uppercuts - Boxing uppercut with alternating fists.

Attacks - in squat stance throw open palm hits against an imaginary opponent

Now collapse on the ground because you just finished 1 Insanity video!!!!

25 second water break

Cool Down and Stretch
Same stretched as first stretch session.


So that is a recap of 1 Insanity video. There are 4 different ones in the first month (all 40 min each), which you mix up and do 6 days a week, with one OFF day. As you can see, they are pretty Insane, and I always feel victorious when I finish one. It's a great feeling after, which is the "love" part of the relationship, but there are parts in the video when i really hate it too. Tomorrow is the Recovery workout Day, so I am really looking forward to that! I'll be back later with some dinner pics from last night!