Insanity Plyometric Cardio Circuit

Before I started this program I had been warned that Insanity’s Plyometric Circuit was intense and the warnings held true – this workout is no joke!

Unlike P90X, where each week’s workouts are performed in the same order and on the same day of the week, Insanity kind of mixes things up and each week is different. We are at the tail end of week 2 and I have done Insanity Plyometric Circuit a total of three times now. Let me tell you, it hasn’t gotten any easier!

Warm-Up

As usual, we start with a warm-up which consists of about six high intensity moves performed quickly in a row and then leads into two more sets of the same six moves. The total warm-up time is about 9 minutes, 3 minutes per set.

Each warm-up is similar but slightly difference. Plyometric Circuit’s warm-up starts with a jog in place (all warm-ups start like this) then moves into Jumping Jacks, Heismans, Triple Heismans, Butt kicks, High knees, and finishes with Mummy Kicks.

After the short water break that concludes the warm-up, I am literally dripping with sweat. A quite long stretch session follows, which sounds easier than it is. One thing I really like about Insanity is that Shaun T doesn’t waste ANY time – this workout is very efficient despite being short. Several of the stretches are also yoga moves which seem to be strengthening core and legs while you stretch. After an intense warm-up I am usually quite uncomfortable in some of the poses. I also think that this workout is genius because you are torching calories constantly. Since the warm-up is so intense, you are burning calories during the stretch as your body attempts to cool yourself off and also perform the moves.

The Workout

Back to maximum heart rate. There are two main workouts in this DVD in addition to the warm-up. Each workout consists of three sets of moves which get progressively longer. The last workout in each set has an additional 1-2 minutes of moves that you haven’t performed before.

Workout 1

• Suicide Drills (move a few steps across the floor to the left and right and bend and touch the floor on each side)
• Power Squats (squat and jump)
• Mountain Climbers (high knees while alternating your arms up and down like you are climbing a mountain)
• Ski Down (with both feet together, jump side to side like you are skiing)

Additional moves at 3rd set of Workout 1:

• Switch Feet (jump to right foot front, then left foot front and repeat, keeping both feet flat on the ground the whole time and swinging your arms)
• Football Sprints (with feet wide, quickly alternate weight from left to right foot and follow Shaun’s instructions to turn right or left, move forward and backward, etc).

Workout 2

• Basketball Drills (squat and pretend to shoot a basket)
• 5 sets of Level 1 Drills (4 push ups, 4 plank runs, move to a standing position and repeat)
• 5 sets of Ski Drill (Start in plank then jump your feet to the right and then jump back to center, then jump feet to left, repeat)

Additional moves at 3rd set of Workout 2:

• Jabs (in a boxing stance, punch the air, alternating hands)
• Cross Jacks (Alternate  hands going above your head while alternating crossing one leg in front of the other and both legs out)
• Uppercuts (in a boxing stance, perform uppercuts, alternating arms)
• Attacks (in a deep squat, alternate throwing your open palm out like you are deflecting an opponent)

My Thoughts on the Workout

At this point I’ve done all of the Month 1 workouts and this one is my favorite. Not only is it the hardest, I think it’s the most effective. Although sometimes I don’t like the repetition of the warm-up, but overall this is a butt-kicking workout that sculpts the entire body.

The part that is most difficult for me is the floor work because my shoulders start burning so much that I can’t hold the plank in order to do all of the final moves. I also am not quick enough at push-up/plank run/standing to stay in sync with Shaun T but I try! I think it’s good that I did P90X prior to this series because I am much stronger at push-ups than before. It would be more awkward to move from push-ups on your knees to the running plank moves.

Reviews of the other workouts to come shortly! On Monday we will re-perform the Fit Test already!