A very short routine, but covers all areas of the shoulders. Just 6 rounds of 3 moves and you're done! (no bonus moves!!!! For those wondering why I added the extra exclamations, Tony is a huge fan of adding bonus moves at the end when you're body is already wasted). Some people like to combine this disc with Tony's Just Arms to make it a full shoulders and arms routine. I hope you like doing Pike Presses because there are a lot of them. A pike press is an exercise where your body is in a V position with your feet and hands touching the floor. As your fingers point in towards each other, you lower your head to the ground and push yourself back up. It's important to go straight up and down. If you move too far forward, it becomes more of a chest routine and less of a shoulder routine. In this disc, Tony will play around with the height of your feet which increases the degree of difficulty. Another reason I like this routine is that I can take it on the road. All I needed was a strong resistence band and I was able to complete the entire routine with very few modifications. An overall great routine and something I think you'll enjoy.
Total Time: 37
minutes
Equipment Needed: Dumbells or resistence bands and a chair. Push up stands are optional.
I know. Strange title for a workout. It's refering to 100 jump ropes, 30 ab moves, and 20 push-ups. You do 8 rounds with a bonus jump rope round at the end. I haven't done jump roping in a very long time, so it took me some time to get my rhythm. Also Tony does his jump roping very fast and then goes straight into the next ab move. I like to start ahead of him, so I don't feel panicked when I trip over the jump rope multiple times and feel I need to rush to play catch-up. The first time you do this workout, you're calves are going to be fatigued and a little sore the next day. But over time, you're techinique will get better and calf endurance will improve. For those who travel a lot will love this routine. All you need to do is throw a jump rope in your back pack/suitcase and you have full workout routine for the road. I did this routine the morning of an out of town wedding and got a serious sweat from it. As mention before, Tony challenges himself to do 100 jump ropes in a row without messing up. It took him 8 attempts! Try it yourself. How many attempts will it take you?
Total Time: 46
minutes
Equipment Needed: Jump rope. Power stands and mat are optional
This was the first Insanity workout I ever did and I just remember saying to myself, "What did I get myself into?!?". They actually give this workout as a sneak preview when you purchase other Beachbody Programs. The marketing team must know how to recruit cardiomaniacs by introducing them to such a tough routine that they want to come back for more, or they're a bunch of idiots for scaring off potential customers. Either way, it doesn't take away the fact that this routine is a killer and I've yet to be able to finish without taking at least a couple of breaks. You will have nightmares of Shaun T yelling "In! Out! In! Out!" Don't know what that means? Try this routine out and trust me, you will! Here's a break down of Plyometric Cardio Circuit:
Time:43 minutes
Breakdown:
1.Warm-up (10 ½ minutes)
·3
rounds of about 3 ½ minutes each of
(a)Jog
(b)Jumping Jacks
(c)Heisman
(d)123 Heisman
(e)Butt Kicks
(f)High Knees
(g)Mummy Kicks
2.Stretch (7 minutes)
3.Workout (20 minutes)
·Circuit
One (3 rounds of each exercise 30 seconds in length with a 30 second rest in
between rounds)
(a)Suicide (side to side touching the
floor)
(b)Power Squats
(c)Mountain Climbers
(d)Ski Down (jump side to side as if
skiing)
Moves added to the end of Round 3
(a)Switch Feet
(b)Football Sprints
·Circuit
Two (3 rounds of each exercise 30 seconds in length with a 30 second rest in
between rounds)
