Insanity

Shaun T.
Year Released: 2009

Categories: Abs/Core , Circuit Training (cardio and weights) , Floor Aerobics/Hi-Lo/Dance , Total Body Workouts


CARDIO ABS

The total time is just over 16 minutes. It starts with a cardio warm-up and then goes to the floor.

“No sit ups or crunches – be happy about that.”

WARM UP:

+Jog
+High Knees
+High Knees w/Twist
+Jump Rope
+Tuck Jumps
brief break
+Wide Tuck Jumps (slow and controlled)

FLOOR: C-sit position (the moves vary from 30-60 minute segments, and frequently Shaun stops to explain next move)

+Twist (twist arms from side to side; then alternate lifting knees while doing twist)
+A Frame Ab Twists – (arms straight overhead in A position with hands clasped--go up over head and twist side to side; then do set that brings knees between hands)
+Hold Center in C-sit

Break

+Single leg raises (Knee in and out/Straight leg lift up and down)
Brief Rest
+Both leg raises (Knees together in and out/Straight legs together lift up and down; one VERY LONG minute!)
Break
+High Plank with alt knees in
+High Plank with hop as knee comes in
+Low Plank alternate knees
+Low Plank/High Plank [start on elbows, 8 pulses, move up to high plank, 8 pulses, etc. [Shaun does this on same arm; I repeat this using other arm to even things out, it adds less than a minute]

Stretch

Acescholar

08/27/2010