5/21 INSANITY Core Power Resistance demo

http://youtu.be/q9AzSXIMnYE

After the warm up and stretch. 

This is about 21 minutes and 30 seconds workout. 3 rounds with each round is more intense. Each round is about 2 minutes in length. Think 30 sec each move with 30 sec rest between riunds

Power Jumps. With wide knees, you lower into a squat, then jump straight up. Bring your knees in high in the center, and touch your hands.

Belt Kicks. I have always thought of these as Squat Kicks. Squat, then kick, alternate.

Hit the Floor. Side to side lunges and touching the floor on each side.

V Push Ups. So your heart rate is through the roof, and now you have a strength move, like push ups. You’re in a push up position, but you bring your feet in closer to your arms, forming a “V” with your butt in the air. Lower your head towards the floor and push up. You’re working your shoulders here, instead of your chest, as in a normal push up.

30 sec water break. 

After round 3 and your water break, a “bonus move”, which is called “Tricep Dips" 30 seconds, 

30 second water break.

Another 4 moves for 30 secs each for 3 more rounds, and there are 12 more minutes on the clock. Round 1, 2, and 3 are all 2 minute in length, and consist of the following:

• Hurdle Jumps. Sprint in place, and then jump to side. Sprint, jump, keep going….
• Globe Jumps. You have a wide stance, and you jump left, front, right, and center, and keep going until time is up.
• Moving Push Ups. You do a push up, slide to the left, push up, move to the left. Then you go back to the right in the same fashion.
• Floor Sprints.

After each round you get a 30 second water break. 

The last BONUS move was 8 hop squats, 8 wide push ups, and repeat for about a minute.

Now… we’re done. 3 minutes and 30 seconds on the cool down and stretch.