Barbell Squats 3x20 superset with Squat Jumps 3x20 seconds (rest 1 minute each round)
Deadlift 3x10 superset with Broad Jumps 3x30 seconds (rest 1 minute each round)
Bench Press 3x15 superset with Explosive Push-Ups 3x10 (rest 1 minute each round)
Pull-Ups 3xFailure superset with Dips 3xFailure (rest 1 minute each round)
Jump Rope 5 minutes
1. Squat 5/5
Lunge 1R
2. Leg Press 5/5
Lunge 2R
3. Leg Extension 5/5
Lunge 3R
4. Leg Curl 5/5
Lunge 4R
5. Dead Lift 5/5
Lunge 5R
Notes:
5/5=sets/reps
R=rounds
30-60 rest duration
Try this quick burn out on your triceps after a cardio day either at home or at the gym 2 or 3 times per week. Summer is here, get those arms you have always wanted!
Complete 12 reps on all 4 exercises before taking a 1-minute break between sets!
Push-ups are one of the most common exercises around. Despite this, push-ups are one of the most misunderstood exercises around! In this video, Kari gives you the rundown of a picture-perfect push-up!
[vimeo 276317028 w=600]
Follow along with Heath as he explains how to properly do a Turkish Get Up!
[vimeo 276294958 h=480]
This quick routine can get you a full-body workout with minimal equipment. It's so straightforward, it can be done in the gym or at home. All you'll need is a set of dumbbells!
Unless otherwise noted, be sure to do 12-15 reps of each exercise! Take a short break and have a little water every three exercises. A couple minutes is plenty! And if you come across an one that you don't know, click on it's title for a video demonstration.
Have fun!
All exercises are done without scheduled rest between moves.
Grab the pull-up bar with an overhand grip that's slightly wider than shoulder width apart, and hang at arm's length. Pull your chest to the bar, pause, and then lower your body back to the starting position.
Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.
Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
Stand in front of a sturdy, secure box that's high enough so that you have to jump with great effort in order to land on top of it. Your feet should be shoulder-width apart. Dip your knees. Jump up onto the box with a soft landing. Step down and reset your feet.
Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That's one repetition.
Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement.
That's one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.
Grab the pull-up bar with an overhand grip that's slightly wider than shoulder width apart, and hang at arm's length. Pull your chest to the bar, pause, and then lower your body back to the starting position.
*Do all exercises as "supersets" (One exercise followed by the other with no rest inbetween). Once both exercises are completed rest 45 seconds until all sets are finished.
1a) Pushups w/ Abdominal Crossover: 3x12 (24 crossovers)
1b) TRX Row: 3x12
2a) Weighted Step-ups: 3x24 (12-12)
2b) 1 arm shoulder press: 3x12-12
3a) Cable Curls: 3x10
3b) Triceps Pushdowns: 3x10
Repeat 3x a week on non-consequtive days.
Travis Girard: NSCA-CPT
A Review by Travis Girard
What Is the Insanity Workout?
The Insanity Workout is one of the latest offerings from the fitness experts behind the renowned Beachbody name, which first took fame with their release of p90x. It was developed by world-famous workout guru “Shaun T.” especially for Beachbody and the uniquely serious clientele it caters to. Anyone who’s familiar with Beachbody or the sort of workout programs it’s famous for putting out there already has a pretty good inkling that this Workout isn’t exactly going to be a walk in the park and they’d be correct.
Who Is Insanity Best Suited For?
Insanity wasn’t designed with the faint of heart in mind. it’s meant for dedicated individuals who are truly serious about getting into the best shape of their lives. People who stuck to the program and followed the plan to the letter saw staggering results as far as the amount of weight they lost – somewhere in the neighborhood of 30-50 pounds. They also saw results fast – within the 60 days specified for the program.
What are some of the cons of Insanity?
In my opinion there are two big downfalls to Insanity. The first being the learning curve: The DVD has no progression period, the workout you do on day one is as hard as the workout you do on day 60. This is good in the sense that it will push you from day one, but bad if you’re just beginning an exercise program. You will waste valuable days at the beginning of the program trying to keep up and won’t get the full benefit from only being able to do half the workout.
The second downfall is again a positive and a negative. The fact that the program uses no weights or bands is great for at home workouts, and not having to go buy equipment. The negative side to this is atrophy; this program is pure cardio and puts your body in a position to not only burn fat, but burn muscle as well. From the personal reviews I have read the biggest complaint is how much muscle people lose, along with their fat.
Pros:
Effective for weight loss
No equipment to buy
Can pay off the DVD in 3 payments
Cons:
Muscle Loss
No learning Curve
Not a lot of variety in the Workouts
Source:
Beachbody.com/Insanity-Workout-DVDs
Power Circuit Workout
Dead lifts (barbell) 6 reps
Squats (barbell) 6 reps
Shoulder press (dumbbell) 6 reps
Hyper extensions ( or low back machine) 10 reps
Single arm snatch (dumbbell) 10 reps each side
Complete 3-4 circuits depending on your conditioning. There is NO rest between exercises. Rest 2-3 minutes between circuits.
Monday - Friday
5:00am-10:00pm
Saturday - Sunday
7:00am-7:00pm
