Shaun T will usually recommend that by the beginning of the second week, the Cardio Abs workout should be done right at the end of the Pure Cardio workout. The Cardio Abs workout is only 17 minutes long, so it is quite possible to get it done after you have completed an intense Pure Cardio program.
While the Cardio Abs program isn’t the most intense Insanity program, it is still quite effective. Throughout the 17 minutes, you will have a Warm Up session, the Main Workout, and close off with a Cool Down session.
The Warm Up
Even though you may already be warm from the Pure Cardio program, it’s still a good idea to go through the two and a half-minute warm up that’s part of Cardio Abs. This part of Cardio Abs will involve a sequence of jogging, high knee lifts, jump rope and tuck jumps. Once the sequence is completed, there is a 30 second water break, after which you’ll head straight into the Main Workout.
The Main Workout
In the Main Workout, there are two sections; the C-Sits and the High/Low planks.
The C-Sit is a specialty workout designed by Shaun T, where you are seated with your back straight and your hands under your knees. You then exhale and lean back until your arms straighten. Thereafter, you would exhale and lift your hips, rocking onto your bottom so you end up in a ‘C’ position. From that position, you would drift off into reps of ab twists and leg raises.
Between the C-Sit routine and the High/Low planks, there is a short 30 second water break.
The High/Low plank workout involves the typical plank position, with the added exercise of bringing the knees up to your ribs alternately. Each rep also involves being tucked into Child’s Pose.
The Cool Down
The Cool Down phase will last for just a couple of minutes to stretch the muscles worked. It will include hamstring stretches, yoga poses and other casual stretches.
Cardio Abs is a complete and effective workout program for the abdominal muscles, and forms an important part of the Insanity workout. Working on strengthening the core muscles is a sure way to equip yourself to manage the more intense portions of Insanity.
Return to the Insanity Workout Review Page.
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