"Insane" Cardio-Strength @ Siskey

Today's Cardio-Strength class was a mix of my usual strength training moves, plus body-weight cardio/ plyometric exercises from the popular fitness video series by BeachBody, called "Insanity."  Personal trainer, host, and creator of "Insanity," Shaun T, will be visiting the Siskey YMCA in May to put on a 2-hour free workout for any and all members (free of charge!).  I spent some time this week researching Shaun T and the "Insanity" workouts, and in an effort to prep my participants and to build enthusiasm for the upcoming event in May, I chose to incorporate a bunch of theses exercises in my Cardio-Strength class this morning.  This was TOUGH!

Equipment: Mat, Med Ball (MB), Heavy Dumbbells (DBs)

WARM-UP:

3 Rounds - (3+ min.)

*20 sec. x Quick Butt Kicker

*20 sec. x Quick High Knee Run

*20 sec. x 2x Knee-Slap High Knees to 2x Instep Taps

*10 x Toe-Hold Squat to Hammy Stretch

“INTERVAL WEIGHT TRAINING” SET #1:

3 Rounds -

*10 x MB Clean

*10 x “Slurpee” (Slam Squat to MB Plank - Push-Up - Hop In - MB Clean - Stand)

• 2 min. cardio (2 rounds): 

-30 sec. x 2x Ankle Hop to 1x TuckJump-180 Turn Around

-30 sec. x Hip Hinge Side Lunge Quick Switch

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*1 min. Recovery

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“IWT” SET #2:

3 Rounds - 

*10 ea. x Step-Back Lunge + MB Chop

*10 x DB Squat-Thrust-Sumo Squat Hold + 2x Bicep Curl

*2 min. cardio (2 rounds):

-30 sec. x Crouching Switch Lunge Jump (w/ double Knee-Tuck mid-air)

-30 sec. x Crouching Switch-Leg Single-Leg Push-Up (mod: no push-up, just foot switch)

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*1 min. Recovery

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“IWT” SET #3:

3 Rounds -

*10 ea. x DB Split Squat Single-Arm DB Swing (lunge down/ up while swinging DB in same arm as front leg)

*10 ea. x Rotational Ground-to-OH

*2 min. cardio (2 rounds):

-30 sec. x Shuffle-Shuffle-Touch (side to side)

-30 sec. x Prone: Freestyle Kick + Lateral Up-Down w/ Arms