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insanity pure cardioAfter doing Madness for about 2 weeks now I am starting to get a feel for the first month of the program, and by far the superstar workout of month one is the insanity pure cardio workout. This workout is seriously no joke and for those who treat it as such they will be very surprised to see what they get themselves into. Insanity pure cardio has by far been the hardest workout thus far in the program. It certainly delivers what it says and that is PURE Cardio! This workout compiles a lot of the same moves from the earlier workouts, but doesn't give you the recovery time in between. I wanted to just give this workout a break down and do a full evaluation on it to give it credit where credit is due. Insanity pure cardio I thought I was digging deep and then realized I hadn't done insanity pure cardio yet!
Where do I begin with Insanity Pure Cardio?
First off I have to say that make guaranteed you are well prepared going into this workout. If you take a pre-workout supplement like Jacked or P90X Energy and Endurance off and on, make sure you take it today. Be certain that you are well hydrated for this workout as well because whatever hydration you have in you before insanity pure cardio is definitely going to be out of you by the end of the workout. Insanity pure cardio is exactly what the workout says "pure cardio" and there is essentially no breaks in between exercises for about a straight 20-25 min. This workout is HARD no questions ask. Shaun T actually says in the workout that he is nervous and that is saying something. Then if that isn't saying enough anyone pretty much passes out on the floor at the end of the workout including Shaun T. Like I said this workout is HARD!
Insanity Pure Cardio - wherever you were digging at just got deeper!
This workout begins just like all of the other workouts with with a warm-up and stretch the warm-up consists of the following:
1. Round 1 (Starting slow)
Jog - Get your feet off the ground while keeping your core tight.
Power Jacks - Keep your arms straight at the top coming down to a slight squat.
Heisman - Get your knees up and keep your core tight , side to side.
1,2,3 - 1,2,3 - Heisman with 2 steps in between, keeping good form and your core tight.
Butt kicks - Knees down, heels to your butt.
High knees - Bring your knees up with your core, not your back!
Mummy Kicks - Arms crossing above your shoulders straight out with straight legs alternating kicks (easier just to see on video).
2. Round 2 (Same warm up as above picking up the speed)
3. Round 3 (Same warm up as fast as you can)
* For all of the warm-ups especially for insanity pure cardio, never sacrifice form for speed!
4. Stretch
The stretch for all of the madness workouts has been a hard thing to have to cope with because I feel like you get all pumped up after doing the warm-up, you're sweating like hell, and then you have to try and settle down into a stretch. Maybe it's just me, but I particularly don't care for this and would rather stretch first and then jump right into the warm-up and workout. Really take this time and energy to get your muscles stretched out though because like I'll keep saying insanity pure cardio is not easy. After the stretch you get the one and only water break of the workout. For your own sake make totally sure you get some hydration in you because you are certainly going to need it!
The meat and potatoes of Insanity Pure Cardio.
Each exercise is one consecutive minute with no breaks in between! DO YOUR BEST AND DON"T KILL YOURSELF! It's definitely not worth it.
1. Suicide Drills
- These are the mini versions of suicides that you may have done in gym class. Side shuffle, turn and bend the outer knee, touch with the opposite hand and then back.
2.Switch Kicks
- pretty much doing a front kick with each one of your legs in an alternating fashion. Keep the core tight!
3. Wide Football Stance
- Keep your feet wide and shuffle your feet. You'll really feel this in your calves. Turn right. Turn front. Turn left. Turn front. Move to the right. Move to the left. Move back. Set (like a football player), and SPRINT! This one is pretty intense I must say! This set is repeated twice in a minute.
4. Stance Jacks
- This is essentially jack squats except you touch the ground crossing over your body with each hand. Keep your butt deep for the most burn!
5. Pedal
- I really enjoy this pedal move. It's a sprint for like 3-5 seconds then a lunge on each leg and repeat!
6. Hooks and Jump Rope
- Throw 4 hooks and then do 4 high jumps like your jumping rope, each side alternating.
*Never over due it, take a break at any point if you need it to keep correct form.
7. Power Jacks
-Like regular jumping jacks except you drop your butt down into a nice squat, and you don't have to touch your fingertips at the top. Keep your core tight with good form!
8. Level 2 Drills
- 4 push ups, 4 mountain climbers in a plank, jump up and repeat until the minute is up. This one's tough and can drain your arms.
9. Frog Jumps
- These are simple, but certainly not enjoyable. Squat stance jump forward and then jump back. Make absolutely sure you keep your butt down. I know this will be hard at this point in the workout.
10. Power Knees
- You are basically putting one leg out diagonally and pretending you have something in your hand and you want to crush it with your knee by bringing the two together. Quick and powerful move!
11. Mountain Climbers
- This is the non plank version where basically you act like you're trying to climb a mountain. Hands reaching up, lift your knees with your core. Do as many as you can get with good form.
12. Ski Down
- Use your arms for momentum and jump like a skier from side to side making guaranteed not to twist at the waist. Keep your knees together and land soft on the knees.
13. Scissor Runs/ Switch Feet
- Keep your toes and heels flat on the floor and alternate legs this one makes you feel kind of goofy.
14. Suicide Jumps
- I have always called these burpees, but none the less you squat down, jump out to a plank, jump in and repeat.
15. Push-up Jacks
- Exhausted at this point you finish out insanity pure cardio with push up jacks. Push up position, but when you go down you jump your feet out like a jumping jack.
AND..YOUR DONE!!!!
Make convinced you do your stretch after all this you are certainly gonna need it! Any more questions feel no charge to leave a comment below!
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