Insanity Inspired Workout 2

Workout of the Week
Insanity Inspired Workout 2

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.  Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.  Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
This workout is inspired by the “max interval training” used in INSANITY. Max interval training is a form of High Intensity Interval Training (HIIT). It involves longer work periods than traditional HIIT. In this workout, the work periods will be 2 minutes long with a subsequent 30 second rest. In the two main sets, each exercise will be performed for 30 seconds with no rest in between exercises. After the 4 exercises are completed (2 minutes of work), you will rest for 30 seconds before completing the set 2 more times.

WARM-UP
3x total - 30 seconds per exercise. (use modification if needed)
woman demonstrating low switch kicks woman demonstrating wide squat to inchworm
woman demonstrating hop squats

 

STRENGTH AND COORDINATION
EXERCISES AND MODIFICATIONS
3x total - 30 seconds per exercise. Then slow down heartrate with a 2-3 min jog. (use modification if needed)
woman demonstrating 2 jumps back, squat jump forward woman demonstrating modified 2 jumps back, squat jump forward
woman demonstrating pushup jacks woman demonstrating modified pushup jacks
woman demonstrating mountain climber to squat woman demonstrating modified mountain climber to squat
woman demonstrating 1 2 3 stability kick woman demonstrating modified 1 2 3 stability kick
SPEED, AGILITY, POWER
EXERCISES AND MODIFICATIONS
3x total - 30 seconds per exercise. (use modification if needed)
woman demonstrating high-low jack squat woman demonstrating modified high-low jack squat
woman demonstrating football reaction and tuck woman demonstrating modified football reaction and tuck
woman demonstrating superman burpees woman demonstrating modified superman burpees
woman demonstrating slow diamonds woman demonstrating modified slow diamonds

 

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating down dog and pedal woman demonstrating shoulder stretch
woman demonstrating side stretch and breathe

 

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