Workout

Plyometric Cardio Circuit

Today's session, timed and counted for you

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

Day 1 · ~40 min

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Insanity

Plyometric Cardio Circuit is the backbone of Insanity Month 1, performed twice per week. Insanity, created by celebrity trainer Shaun T and produced by Beachbod…

advanced~40 min
#hiit#insanity#beachbody#shaun t#plyometric#cardio#no equipment#bodyweight#month 1

Workouts

WARM-UP
Jog in Place
easy pace, loosen up
High Knees
knee to hip height
Heisman
lateral hop-step with knee drive
Butt Kicks
heels to glutes, stay light
Mummy Kicks
straight-leg alternating kicks
1-2-3 Heisman
3 steps + knee drive each side
STRETCH
Hip Flexor Stretch
each side, hold and breathe
Hamstring Stretch
each side, forward fold
Chest Stretch
arms wide, open chest
CIRCUIT ROUND 1
Suicide Drills
sprint side-to-side, touch floor
Level 1 Drills
4 push-ups + 8 mountain climbers
Heisman
lateral hop-step with knee drive
Shoot
standing to plank and back up
CIRCUIT ROUND 2
Ski Abs
plank, jump feet side to side
Absolute Zero
deep squat hold → explosive jump
Hopscotch
alternating jump patterns
Street Fighter
rapid alternating punches + footwork
CIRCUIT ROUND 3 — MAX OUT
Suicide Drills
MAX effort — faster than Round 1
Level 1 Drills
MAX effort
Heisman
MAX effort
Shoot
MAX effort
Ski Abs
MAX effort
Absolute Zero
MAX effort
Hopscotch
MAX effort
Street Fighter
MAX effort — dig deeper
COOL-DOWN
Forward Fold
hold, breathe deeply
Pigeon Pose
each side
Shoulder Stretch
each side, hold