Wednesday, July 7, 2010

Insanity Day 9: Plyometric Cardio Circuit- The Big Breakdown

Okay, I don't know if it was my pounding head or this little sniffle, but this workout was not much easier than the first two times I did it. This  42-minute workout is more repetitious than the others so it seems a little longer even though it's not. It consists of two sections of repeating drills. As with the warm-up Shaun T. encourages you to push a little harder with each round.

Each exercise lasts 30-seconds.

Here is the breakdown:

Round 1- Repeats 3x

Suicide Drills
Power Squats
Mountain Climbers
Ski Down
Water Break (at the end of each round)
After the 3rd round you skip the water break and go straight into:

Switch Feet
Football Drills

Round 2- Repeats 3x

Level 1 Drills
Ski Abs
In & Out Abs
Water Break (at the end of each round)

After the 3rd round you skip the water break and go straight into:

Cross Jacks
Upper Cuts
Attack Jabs

The body of the workout runs about 20 minutes but trust me, it will kick your butt! My main goal with this workout is to be able to do the entire series of Level 1 Drills, Ski Abs and In & Out Abs without taking breaks. This workout is the one that really reveals shoulder weaknesses. I love a good looking shoulder muscle so I am going to work really hard on this!

Tomorrow, Cardio Recovery revealed : )



Katie said...

I did this one this morning too. Week 4 and I STILL have to take breaks during the dreaded plank kill-your-shoulders section. I can usually make it to the last round before I have to take breaks but today...didn't happen. Sigh. Insanity is truly insane, isn't it?

TheFitnessFreak said...

Good to know I'm not the only one Katie : )

scrapwordsmom said...

Happy Thursday Nicole!! There is a surprise over at my blog!!:)


fitncrafty said...

Glad that I read these comments! I can't believe how incredibly challenging this workout was! My heart rate was as high as when I run!! wow!
Are you missing Cathe yet?

TheFitnessFreak said...

I'm not missing Cathe yet. Ask me again in Month 2, haha : )

Yep, Insanity has a way of making you feel like you ran a marathon in just 40 short minutes!

fitncrafty said...

I do feel like I ran a marathon at least a half. My heart rate and calorie burn was about the same as my runs!

I just didn't want to get out in the heat this am. I will run tomorrow. I have the insanity disks but not the order... so I am copying you! :)

TheFitnessFreak said...

I'm sending you the rotation right now Carrie:D


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