You should be hitting this INSANITY workout by the end of your second week, and if you’re following the schedule, it should come right on the heels of your Pure Cardio workout. Which means you’ll be hitting this already warmed up, but hopefully not completely burned out!
Rest and a post workout supplement like the Insanity / P90X Recovery Formula is key. You’ll want to boosts energy levels and replenishes essential nutrients to maximize recovery and diminish muscle soreness.
Cardio Abs is only 17 minutes long, and as such you should be able to breeze through it quickly. Doesn’t mean it’s easy, but it does mean that while intense, it shouldn’t kill you to add it to the end of the Pure Cardio workout!
If you’re coming into this from Cardio Power, you should be more than warmed up, but if not, Shaun T gives you a quick, 2:30 minute warm up to get you where you need to be. Simple, quick and effective, the warm up starts with the classic jog, and then goes from there:
Jog: Just run easily in place
High Knees: Arms straight up, lift your knees above hip height. The key is to not just throw your legs up, but to use your core to elevate them.
High Knees W/ Twist: same as the last, but now arms move from side to side, elbows moving to the opposite knees as they raise.
Jump Rope: Again, keep the core tight, and pretend to jump rope as you go.
Tuck Jumps: This is the toughest exercise. From a ski-crouch, explode up, and use your core to bring your knees straight up, where they meet with your elbows.
This is followed by a 30 second water break.
Wide Tuck Jumps: Same as the tuck jumps from the warm up, but now with your legs opened wide. (30 sec)
While this workout does not include any crunches or sit-ups, you do get to sit on your rear and work your core. Shaun has special position he calls the C-Sit, where you sit with your back straight, hands under your knees, then exhale, and lean back till your arms are straight. Then exhale and lift your hips, rocking onto your but, so that you’re sitting in a ‘C’.
Twist: While in the C-Sit, turn from side to side, exhaling and moving your hands from one side to the other.
Twist W/ Knee: Same as before, but raise opposite knee as you bring hands down to each side.
A-Frame Ab Twists: Same as the twist, but now the hands go above the head, and then each diagonal side, as if tracing a capital ‘A’.
A-Frame W/ Knee: As you bring your arms down, raise a knee in up through them, alternating as before.
Hold Center: Lean back into the C-Sit, arms held before you, letting your weight and gravity test your core.
Finish off with 30 second water break!
Single Leg Raises: Back into the C-Sit, but now one leg is extended out before you on the floor, the other bent with the knee drawn close to your chest. Lean back, hands on the floor by your glutes. Pull in the extended leg so that the knee comes to your chest, back out, and then stiff leg raise it up, and repeat.
Another 30 second water break!
Both Legs: C-Sit again. Legs both extended before you. Now bring them both into your chest, knees coming up, and then back out, and then both legs get raised, extended, and back down to repeat.
The cool down lasts a couple of minutes, and consists of a number of yoga poses and casual stretches, ranging from Cobra to Downward dog to hamstring stretches. Enjoy these final moments before you stop, and relish that core burn!
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Insanity has been Beachbody’s #1 seller 10 years in a row and for good reason: it works. Shaun T created this program in 2009 with the hope of helping people achieve extreme fitness results within 60 days. The program is not easy. There’s no way to sugarcoat it. But what we can tell you is that it has everything that you need to succeed: a comprehensive calendar, 12 amazing 45 minute workouts and an easy to follow nutrition plan.