Insanity Cardio Power and Resistance is one of the four workouts to be completed throughout the first four weeks of the program. Since each week the workouts are in a different order, I hesistate to say it’s the 2nd workout, although it does come second to Plyometric Cardio Circuit in the sequence.
This workout is supposed to be slightly more “resistance” oriented but without weights. Instead, Shaun T has you use your own body weight to build muscle. The workout is about 40 minutes total.
Warm-up and Stretch
As usual, the workout begins with a warm-up. This warm-up is slightly different than the Fit Test and Plyometric warm-up:
- Power Squats
- Log Jumps (jump side to side like you are jumping over a log)
- 123 Heisman
- Butt Kicks
- High Knees
- Vertical Jumps
The warm-up moves are repeated three times for a total of about 9 minutes. As usual, expect to be very sweaty after the warm-up if you are doing it right.
The stretches are exactly the same as the other videos and include lots of core work along with the stretching.
Similar to the plyo workout, there are two main workouts, each with three sets. The last set includes an add on of 1-2 additional moves. However, in Cardio Power and Resistance, between the two main workouts there is a bonus 1 minute strength exercise. Each workout is about 3 minutes long with the exception of the third set which is about 4-4:30 min long.
- Power Jumps
- Belt Kicks (squat and kick, switching legs each time with your hands at a position like they are holding your belt buckles)
- Hit the Floor (basically stand straight with hands up then do side lunges from side to side, raising arms as you go through the middle)
- V-Pushups (in push-up position, move your feet closer to your hands and do pushups so you are working your shoulders rather than chest)
Workout 1 Extra Moves
- Tricep Dips
- 1 Leg Tricep Dips
Mid-Point Stength Exercise
- Triceps Ball Push-Ups (a combination of V-pushups and tricep dips that also works the core)
- Hurdle Jumps (run until Shaun T tells you to jump to the right or left like you are jumping over something)
- Globe Jumps
- Moving Push-Ups (In plank position, do a push-up then move to one side, do another push-up, then move back)
- Floor Sprints
Workout 2 Extra Move
- 8 Hop Squats (get into a squat position and jump) followed by
- 8 Pushups
- Repeat 4 times
I do think this is a good workout although I’m skeptical as to how much actual muscle building you can do with such short sets of resistance moves. The first week I was sore from the Insanity videos but since then I haven’t had much soreness. My muscles, on the other hand, are very tight. I’ve needed to add lots of extra stretching. In general, my legs feel fatigued and tired on Insanity workout days but it’s not the same consuming muscle ache that I would get after a good P90X workout. Since my goal is slim down, tighten my core and tone up just a bit, I think that’s ok. But if you wanted to build serious muscle, I would think P90X is a better routine for you. I am certain, however, that this 40 minute workout burns more calories than the 1 hour 15 minutes you spend on strength plus Ab Ripper days during P90X.
In other news, It’s been about 3 weeks since we started Insanity and I’m now down 5 pounds on the scale!