If you survived day 1 Insanity Fit Test of the Insanity Workout Schedule Program then you will be starting “Plyometric Cardio Circuit”. This will be the core workout for Insanity. This is one of the most intense workouts you will ever experience especially if you have never done Plyo before. But, don’t let that scare you after a few weeks your body will get use to this style of workout. Plyometric Cardio Circuit is a 42 minute workout with high intensity jumping aerobics. You’re probably wondering what is Plyometrics?
What is Insanity Plyometric Cardio Circuit
Plyometrics is also known as “jump training” or “plyos.” Plyometrics in my opinion is the foundation of the Insanity Workout because it is designed for you to exert maximum energy in short bursts. Just like the idea of Max Interval Training, Plyometrics is designed for you to do explosive exercise movements so you can contract your muscles with little rest. Max Interval Training makes you do cardio with maximum reps with little rest. This is the secret to the Insanity workout because your body is constantly burning calories as you keep your heart rate up.
Shaun T was the perfect instructor for Insanity because of his Track & Field background. Track athletes utilize Plyometrics to help increase their speed and power. Beachbody found the perfect exercise to help people get the best results in the shortest time.
Quick Tips for Plyometric Cardio Circuit
1. Rest When Needed: Insanity Plyometric Cardio Circuit is an intense workout for athletes, thus for a newcomer this workout will probably be the most difficult workout you have ever done. Many people who first start out think they have to keep up with the people in the video. The people in the video have already graduated Insanity so don’t feel like you have to do as many reps as they do. Rest when you need it and go at your own pace.
2. Check Your Heart Rate: Heart Rate monitors help you evaluate when you’re body is at its peak performance, but it can also help you identify if you are overexerting yourself. As mentioned, before take breaks as needed if your heart rate is too high. The Insanity Workout is intense so pay attention to your body as it will give you signals that you need to take it easy.
3. Warm-up and Stretch: With any kind of workout a proper warm-up and stretch routine is the most important. If you don’t warm up and stretch properly you can risk injuring yourself. With Plyometrics you want to make sure your legs and butt are well stretched because you will be doing plenty of jumps and squats.
4. Keep Your Core Tight: Your “core” is your ab muscles. It is important to keep your abs tight as it will help support your lower back from injury and strain. This will also help keep your body balanced and strengthen your mid-section.
5. Land Softly When Jumping: Plyometrics has a lot of jump routines, so it is important to land with your knees bent to help absorb the pressure. If you lock your knees and land on it you could severly injure yourself.
6. Breathe Consistently: I know this sounds like common sense, but people sometimes strain their body and hold their breathe while trying to exercise. It is important to keep breathing because it will get oxygen into your muscles and keep your body from tensing up.
The Plyometric Cardio Circuit Warm-Up: 10 minutes
1. Jog in Place – jogging in place helps get your heart rate up and get your legs warmed-up.
2. Jumping Jacks – get your calves and arms warmed-up. This will get your legs use to the constant jumping and landing exercises.
3. The Heisman – this will help warm up your hamstrings and calves. The Heisman consists of raising your knees to your chest.
4. Butt-Kicks – this i like running in place but concentrating on extended your legs to kick your butt. This will help warm up your calves and quadriceps.
5. High Knees – this is also running in place but concentrating on bringing your knees to 90 degrees to your body.
6. Mummy Kicks - this warm up exercise will help warm up your shoulders and calves.
7. The Stretch – this routine will help you loosen your tight muscles after the warm-up exercises: (8 minutes)
Equipment for Plyometric Cardio Circuit
1. Towel: to wipe off sweat and keep the floor dry
2. Water Bottle: to keep proper hydration
3. Cross-Training Shoes: to provide proper support
4. Workout Clothes: preferable shorts and T-shirts that are drt-fit
5. Heart Rate Monitor: to get your body to the right heart rate to get optimal results.
6. DVD and TV: or Laptop computer to play the Insanity Fit Test Video
Insanity Plyometrics Cardio Circuit Review
Plyometric is no joke. You will be sore the next few days. If you have bad knees, make sure you modify your workout so you lessen the high impact. You can substitute jumping moves by doing small hops or just extending your calves and doing squats. You will need to take breaks especially if this is your first time doing this routine. What I like about this routine is the length of the video.
The workout is about 40 minutes long, but over 18 minutes is warm-up and stretch. So the overall length of the hardcore workout routine is less than half of the video. The hardest part of this workout is the constant jumping and squat moves, but after a few weeks your body will get use to the style of workout.
The hardest part of Insanity is the first 2-weeks. Most people give up after the first 2 weeks so if you can get past this first hurdle you will have accomplished more than most people who try the workout program. Don’t give-up and just keep pushing play.
Did You Survive Plyometric Cardio Circuit?
Be proud of your accomplishment because I guarantee you most people are probably saying your “Insane” to be doing this workout. But, I like to say “Your Workout is My Insanity Warm-up.” If you survived the Insanity Plyometric Cardio Circuit workout share this page with your friends and leave your personal review of this workout below.