Sunday, January 17, 2010

Round 2 / Day 56: Insanity Max Cardio Conditioning

I remember thinking that the 15 consecutive minutes of super-high-intensity cardio in the Insanity Pure Cardio workout was through-the-roof crazy. Max Cardio Conditioning almost doubles the intensity by demanding almost a half-hour of uninterrupted hardcore moves.

The session starts with a 10-minute warm-up. First, Shaun T puts us through two rounds of the following, the second done at a faster pace than the first:
  • Jogging in Place
  • Arms-Up Jumping Jacks
  • Side-to-Side Jump Ropes
  • Arms-Out High Knees
  • Switch Kicks
  • Hit the Floors
  • Side-to-Side Floor Hops
The final sequence in the warm-up consists of five exercises, done at breakneck speed:
  • Sprint in Place
  • Jumping Jacks (the regular kind)
  • Heismans
  • 1-2-3 Heismans
  • High Knees
After a few minutes of stretching, the main portion of the workout begins -- a 30-minute sequence of one-minute moves, all done without breaks. Halfway through, Shaun T introduces a few slower-paced exercises to keep us all from suffering cardiac arrest, but even with these "recovery" moves, I had to collapse a few times just to suck air.

Here's the list of tortures:

High / Low Squat Jabs: Jump and throw a high side punch, land in a deep squat and punch low and to the side -- after 30 seconds, alternate sides.

Football Runs / Low Planks: Perform fast-feet football runs, and quickly fall into and hold a low military push-up position -- then quickly pop up again to do more football runs and repeat.

8 Basketball Jump Shots / 4 Hop Squats: Exactly as described.

Right Kicks / Left Kicks: Self-explanatory.

Diamond Jumps: I have a love/hate relationship with these.

In & Out Push-Up Jacks: Stay in a plank position and perform 4 in & outs, then 4 push-up jacks -- repeat.

Suicide Jumps: Remember these?

High Knee/Low/Floor Sprints: Do 8 high knees and 8 sprints, and then drop down to plank and do 8 floor sprints -- pop up again and repeat.

Ski Abs: Stay in plank position, and jump your feet together up to the left side, then back, then to the right side -- and repeat.

Kick Step Back: A slower-paced recovery move -- do a right kick and then do a step back lunge and place your right palm on the floor; alternate sides and repeat.

Squat Twists: Another catch-your-breath exercise -- like Squat Jacks, but as you come down into your deep squat, bend down and touch your toe with the opposite hand.

Over the River Hops: These one-legged lateral jumps are the third and last recovery move.

Alternating Side Attack: Do a side squat and forcefully extend your arm straight forward with your palm out; do this twice, and then jump 180 degrees, landing in a squat and repeating with the opposite arm.

Power Knees: Yes, again.

Ski Down Hooks: Jump side to side, landing in a squat and performing a hook punch each time.

Belt Kicks: Nothing new here.

Forward / Back Suicides: A cross between Suicides and Frog Jumps.

Push-Up Abs: Do a push-up, but as you go down, bring one leg off the floor and touch your knee to your elbow -- alternate legs and repeat.

Plank Punches: Stay in plank position and start punching away.

8 Jump Ropes / 8 Hop Squats: Jump straight up in the air 8 times, get into a low squat and pulse 8 times -- repeat.

Squat Speed Bag: Get down in a deep squat and pretend to hit a speed bag.

After a brief cooldown, you're done. And by "done," I mean you're toast.