Insanity Inspired Workout

Workout of the Week
Insanity Inspired Workout

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” style used in INSANITY. Max interval training is a form of high intensity interval training (HIIT) that involves longer work periods than traditional HIIT. This workout will have working periods of 2 minute intervals. In the two main sets, each exercise will be performed for 30 seconds with no rest in between each exercise. After the four exercises are completed ( 2 minutes of work total), you will rest for 30 seconds before completing the set two more times.

WARM-UP
woman demonstrating football feet woman demonstrating high-low jack
woman demonstrating double high knee twists  

 

SPEED, AGILITY, POWER
EXERCISES AND MODIFICATIONS
Perform each exercise for 30 seconds with no rest in between. After completing all 4 exercises rest for 30 seconds. Repeat 2 more times. (use modification if needed)
woman demonstrating squat rotations woman demonstrating modified squat rotations
woman demonstrating cross jack to power knee woman demonstrating modified cross jack to power knee
woman demonstrating diamond jumps woman demonstrating modified diamond jumps
woman demonstrating burpees woman demonstrating modified burpees

 

STRENGTH
EXERCISES AND MODIFICATIONS
Jog for 2-3 minutes before beginning to slow heart rate. Perform each exercise for 30 seconds with no rest in between. After completing all 4 exercises rest for 30 seconds. Repeat 2 more times. (use modification if needed)
woman demonstrating reverse lunge to squat jump woman demonstrating modified reverse lunge to squat jump
woman demonstrating ski ab push ups woman demonstrating modified ski ab push ups
woman demonstrating side to side squat touch + x jump woman demonstrating modified side to side squat touch + x jump
woman demonstrating 3-1 tricep push ups woman demonstrating modified 3-1 tricep push ups

 

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 plank to child's pose woman demonstrating cobra
woman demonstrating shoulder stretch  

 

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