Cardio Power and Resistance is one of the harder of the Insanity workouts for me. The warm-up is very similar to the previous Cardio workout warm-up we just did. These Insanity warm ups are the best in the business and if you don’t already have a heart rate monitor, I recommend you getting one. You should be hitting 85% of your MHR (max heart rate) in the warm-up. One of the things I do like is there really isn’t that many moves once you get in the workout, but trust me they are intense moves and it does seem to go by fast and you will burn a lot of calories.
Cardio Power and Resistance Review and Walk-through
The warm up is in 3 rounds as we have done before, each round you increase your intensity:
- Power Squats
- Log Jumps
- 123 Heisman
- Butt Kicks
- High Knees
- Vertical Jumps
Water Break – 25 seconds! That’s not a typo! Enough time to catch your breath and grab a drink of water.
After the warm up and stretch, you get into the main part of the workout which is about 21 minutes and 30 seconds. A jam-packed 21 minutes and 30 seconds. You start by doing 3 rounds which are identical. But as with the warm up, each round is more intense. Each round is about 2-3 minutes in length. The lineup:
•Hit the Floor
•V Push Ups
Break Time, 30 seconds worth. And you’ve earned it, you get a water break. 30 quick seconds to get some water,and you’re back out on the floor for round 2 and 3.
After the 3rd round and your water break, we go into what I refer to as a “Bonus Round”, which is called “Tricep Dips”. This move works your triceps and core at the same time. You’ve seen this before, if you have done P90X Core Synergistics. Otherwise, we’ll let it be a surprise bonus move for you.
The Tricep Dips lasts 30 seconds, then you get another 30 second water break.
Now this is where the mental side of the workout comes in, you will be tired. I’m usually about exhausted by this time so I really need to DIG DEEP.
Round 1, 2, and 3 are all 2 minute in length, and consist of the following:
•Moving Push Ups
After each round you get a 30 second water break.
Tip: After your last move doing the floor sprints save some energy because there is another “Bonus Round”. While you get your last water break you here Shaun T say, “1 more round!” Finished the last round. But Shaun T wasn’t finished yet…..
We got a 15 second water break, and then he had one more move, not round, not 3 more sets, just ONE MORE move. Proudly, I never stopped in the last move.
The last move was 8 hop squats, 8 wide push ups, and repeat for about a minute.
Now… we’re done. 3 minutes and 30 seconds on the cool down and stretch. Yea RIGHT. I did the cool down and stretch, but I was far from cooled down. After a few more minutes I was able to wabble into the kitchen and get my Recovery Drink. Which I must say was earned!
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