Workout

Max Interval Plyo

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Day 1 · ~55 min

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Insanity

Max Interval Plyo is the most plyometrically demanding workout in the Insanity program, featuring the highest-impact explosive movements in the entire 60-day cu…

advanced~55 min
#hiit#insanity#beachbody#shaun t#plyometric#explosive#no equipment#bodyweight#month 2#advanced

Workouts

EXTENDED WARM-UP
Jog in Place
round 1 — easy
High Knees
round 1
Heisman
round 1
Butt Kicks
round 1
Mummy Kicks
round 1
High Knees
round 2 — faster
1-2-3 Heisman
round 2 — explosive
High Knees
round 3 — MAX speed
PLYO BLOCK 1 — ROUND 1
Max Plyo Push-Ups
explosive push-up, hands leave floor
Standing Oblique Knee Drives
elbow to knee, balance + speed
Suicide Squat Jump
suicide drill → explosive jump at end
Athletic Stretch with Jump
deep stretch → explosive jump up
PLYO BLOCK 1 — ROUND 2
Max Plyo Push-Ups
more airtime than Round 1
Standing Oblique Knee Drives
faster, higher knee drive
Suicide Squat Jump
bigger jump at each end
Athletic Stretch with Jump
deeper stretch, higher jump
PLYO BLOCK 1 — ROUND 3
Max Plyo Push-Ups
MAX effort — everything you have
Standing Oblique Knee Drives
MAX effort
Suicide Squat Jump
MAX effort
Athletic Stretch with Jump
MAX effort
PLYO BLOCK 2 — ROUND 1
Circle Runs
tight circle, faster than Month 1
High-Low Oblique
standing crunch + plank oblique alternating
Squat Push-Ups
squat → plank push-up → stand
Power Jumps with Touch
jump → touch floor → jump, adds eccentric
PLYO BLOCK 2 — ROUND 2
Circle Runs
tighter circle, max agility
High-Low Oblique
faster alternation
Squat Push-Ups
explosive transition each rep
Power Jumps with Touch
faster floor touch, higher jump
PLYO BLOCK 2 — ROUND 3
Circle Runs
MAX effort
High-Low Oblique
MAX effort
Squat Push-Ups
MAX effort
Power Jumps with Touch
MAX effort — most explosive power builder here
PLYO BLOCK 3 — ROUND 1
1-2-3 Sequence
3-step run + explosive action, multi-direction
Lateral Suicide Jumps
suicide drill with lateral direction change
Hop Hop Hook
hop pattern + punch sequence
Quad Plyo
4-move plyometric combo rapid succession
PLYO BLOCK 3 — ROUND 2
1-2-3 Sequence
bigger explosive action
Lateral Suicide Jumps
wider range, faster direction change
Hop Hop Hook
bigger hops, harder hooks
Quad Plyo
faster transitions between moves
PLYO BLOCK 3 — ROUND 3
1-2-3 Sequence
MAX effort — finish strong
Lateral Suicide Jumps
MAX effort
Hop Hop Hook
MAX effort
Quad Plyo
MAX effort — final push
COOL-DOWN
Forward Fold
hold, breathe deeply
Hip Flexor Stretch (Right)
deep lunge, hold
Hip Flexor Stretch (Left)
deep lunge, hold
Pigeon Pose (Right)
hold
Pigeon Pose (Left)
hold