That then becomes a variant (Tree Pose) where you hold your knee out to your side, and again hold for an extended period of time, switching at the end. These are variations on deep lunges with extensions toward the sky, twisting the spine and contracting the core, along with balance exercises (Warrior 3), along with a standing pose where you hold your knee to your chest, each held for extended periods of time.
#Insanity workout order series
Do that sixteen times, and then switch, take a breath, and then do downward dog one more time.įrom there, with about 9 minutes to go, the workout turns to a series of yoga poses. From there, the next variation involves raising one leg up to the side like a dog at a fire hydrant, and kick your leg back diagonally from there. Alternate with the other-as Shaun says, this is an excellent way to exercise glutes, quads, core and shoulders. Then extend one leg straight back, and pulse it up and down, squeezing your core. Then get down on the floor, start on all fours, wrists beneath shoulders, and press your body up so your knees rise, and you’re only on tip toes and palms. Palm on the floor, shoulder pressing against your knee, fingertips straight up. Hold it for a long period, and then switch sides. Once you reach the base, put one hand by that foot, and stretch up to the sky with the other arm. Return to the squats, a little faster now, with another series of pulses, and then back to the side lunges on the other side, with the same 16 pulses at the end.Īt 15 minutes to go you, you begin a series of plie squats, arms extended directly out to the side, toes pointed out to the sides. Once more you slowly go down and up, just like in the squats. Turn into a lunge position, keeping your back knee under your hip, your front knee over your ankle. When you get down into the last rep, you hold it, contract your core, and then pulse in place, moving up and down fractionally, squeezing your inner thighs together.īy this point you should have some 20 minutes to go. Make sure to build up that slow burn in your thighs and hamstrings. He begins with 16 slow squats, moving deep into the position, and then back up straight. Shaun T again reminds you to move slow, to stay with him, and keep your back flat. These are some good, long stretches, and you should make sure to push your chest toward your feet, not your head.įrom there, you go into some deep muscle work. Hold that for a good 40 seconds, and then you turn that into a deep hamstring stretch. The next exercise repeats the same formula, but this time you hold the plank and elevate one of your legs, which you pulse up a series of times and then repeat for the other leg.įrom there you move into a downward dog position, wherein you form a triangle with your body, butt in the air, hinged at your hips. You finish it up with a bunch of mild In & Outs, where you jump into plank and right back several times. Be sure to keep your core contracted in plank, with your tail bone tucked in and your shoulders over your hands. You hold it there for a beat, then hop back up and to your feet. The first exercise involves a deep inhale with your arms going up, exhale them down, inhale them once more, then down into plank position. The warm up also flows more, as you change from one position to the other rather faster than you normally do, building up a good burn despite the warm up being only 3 minutes. Much of this warm up will be familiar to you, from the deep lunges, arms extended, to the hamstring stretches, but now Shaun throws in ‘pulses’, where you flexion slightly and get more of a deep burn. One of the big focuses of this entire workout is breathing, and Shaun T emphases over and over again throughout, but especially during this warm up. The workout is just under 33 minutes long, and begins with a slow, three minute warm up. Instead, Shaun will lead you through a half hour’s worth of stretching, yoga poses and deep muscle work. As such, there is no cardio whatsoever in this workout, no leaping or running or anything that would cause your muscles to protest even further. Cardio Recovery is the workout performed once a week in order to allow your muscles and cardio engine to recover from the brutal intensity that is the INSANITY workout.
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