Workout

Cardio Power & Resistance

Today's session, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Day 1 · ~40 min

Free · No signup to try

Insanity

Cardio Power & Resistance adds strength-focused movements to the Insanity cardio framework, targeting upper body pushing strength alongside explosive lower body…

advanced~40 min

#hiit#insanity#beachbody#shaun t#cardio#strength#no equipment#bodyweight#month 1#push-ups

Workouts

WARM-UP

Jog in Place

easy pace

High Knees

knee to hip height

Heisman

lateral hop-step with knee drive

Butt Kicks

heels to glutes

Mummy Kicks

straight-leg alternating kicks

1-2-3 Heisman

3 steps + knee drive each side

STRETCH

Hip Flexor Stretch

each side

Hamstring Stretch

each side

Chest Stretch

arms wide

MAIN CIRCUIT ROUND 1

Power Jumps

squat → two-foot jump, knees to chest

Belt Kicks

rapid alternating back kicks

Hit the Floor

stand → squat → touch floor → jump

V Push-Ups

wide V stance, shoulders-focused push-up

MAIN CIRCUIT ROUND 2

Circle Runs

run tight circle, alternate direction

Stationary Squat Punches

squat hold + rapid alternating punches

Flyover Push-Ups

push-up → hop to side → push-up

Level 2 Drills

8 push-ups + 8 mountain climbers

MAIN CIRCUIT ROUND 3 — MAX OUT

Power Jumps

MAX effort

Belt Kicks

MAX effort

Hit the Floor

MAX effort

V Push-Ups

MAX effort

Circle Runs

MAX effort

Stationary Squat Punches

MAX effort

Flyover Push-Ups

MAX effort

Level 2 Drills

MAX effort — dig deeper

COOL-DOWN

Quad Stretch

each side

Hip Flexor Stretch

each side

Child's Pose

hold, breathe deeply