Each time your feet open wide, you drop into a squat and reach down to touch the floor with alternating arms each time. His forces you to go into a deep squat, and then push back up to a straight position, arms by your side, and then wide open again to reach down and touch the floor, over and over again for a full minute.
The same sprint jog from before, fast as you can in place, only to drop into a deep lunge, jump and fall into a lunge with the opposite leg, and then back up into the sprint. These are my favorite. Legs wide, knees slightly bent, throw eight hooks into the air with the same arm, activating your torso, keeping your arms locked, moving from the hips, and then leap high as if whipping a jump rope twice under your feet.
Leap up like that four times, and then do eight hooks for the other arm. The Jump Ropes suck though. Similar to Stance Jacks, you simply drop into a deep squat, arms going down to your knees, and then pump back up to your original starting position, hands overhead.
Up and down like you mean it, for the full minute. These are awful. Drop into a push up position, and bust out eight of them, and then sprint in place for the count, only to then hike your knees back up under your chest, and leap right up, reaching for sky.
Drop, repeat. Do as many as you can. That jump to reach sky is awful. This is where the Test Group starts falling apart. People are just dying by this point, barely able to shuffle through this workout. Frog jumps are simple. Squat and touch the floor, then leap up and back, fall into a squat, touch the floor, leap up and forward, fall into a squat, touch the floor.
Like the hooks, these require your core strength and are a nice change of pace. Go into a side lunge, and then begin to jack your knee into both hands, crunching it up so as to use your obliques.
Jog in place, and reach up with your hands as if grabbing handholds on a cliff face, and pull them back down to you. Knees go up, core stays tight. Lateral jumps. When you land, sink, knees together, legs bent, and swing your arms down past your thighs. Then, keeping momentum, swing your arms right back up, and launch yourself to the other side, high, and then down into another crouch, just as if you were skiing down a hill.
Facing forward, alternate each foot forward and back, straight legged, like the arms of a scissor. Arms also go up and down. Get your breath back with this one if you can. You can hear the people groan when this one is announced.
Reach down, jump your legs out into a push up position, and then back up into a crouch, then leap up and grab sky. Down, out, back, up, down, out, back up.
That jump is a killer. Half the test group is unable to finish this exercise. Any sort of exercises you can do to tighten your neck? Love the sight!! I have just started Insanity… I was looking for something a little more challenging. Wow was I in for a shock!! I have to push myself beyond what I ever have before. I may not look like those women on the screen, but I sure feel an intense level of accomplishment when I get through it even with my girl push-ups at the end.
Thanks for the descriptions! I am on my second week of month one and feel good so far. I am currently in training to run a mile race in May and I have a couple of half marathons between now and then. Some days my legs are just fried after I do both. Any suggestions? I have come to enjoy your review here in my first week of insanity..
Notify me of follow-up comments by email. Notify me of new posts by email. Insanity Pure Cardio This is probably the second best workout I have done thus far in any of the Insanity workouts. Insanity — Pure Cardio — Review Like all of the other Insanity workouts, the structure of the workout is the same; warm-up, stretch, workout, stretch. Warm-up So the warm-up is the same as the rest of the workout.
Round 1 — Warm-ups Jog — Keep your core tight. Jumping Jacks — Keep your arms straight and touch your hands. Heisman — Get both feet off the ground between jumps. Butt Kicks — Just what they sounds like.
Gets those heels to your butt! Mummy Kicks — Make sure you keep those arms straight and your legs straight. If you are not sure what they are, this is a good reason to get the video.
Round 2 — Warm-ups — Now faster Jog — Keep your core tight. Jumping Jacks — Arms out — Watch your form. Heisman — Form and control is what you are going for. High Knees — Use your core to lift your knees. Round 3 — Warm-ups — This is the round you go as fast as you can go. Jog — As fast as up can safely go. Jumping Jacks — Concentrate on speed. Heisman — Basically you are just jumping back and forth as fast as you can.
Butt Kicks — These are also hard to do fast and by now you are tired. Form, Form, Form. Knees still need to come up as high as you can.
Mummy Kicks — Go for broke. The exercise is like cooking eggs, very easy to do, but very hard to master. Suicide drills are like the drill done in the warm-up; however, in between steps you are touching the ground with your opposite hand from the side you are drilling on. The key point here is proper form and keeping your core tight.
This improves form and agility. This is a matter of time and not repetitions. Switch Kicks Sort of like Switch Feet, Switch Kicks do just that; you bounce off your opposite leg and kick out with the other leg. You just have to find a groove and stick with it. Make sure you use your arms to maintain balance. Again, this is a timing thing and not a repetition thing like in the other videos.
You want to keep moving and maintain the highest tempo you can. I know I am saying this a lot but I mean it. Sprint — try and move your feet as fast as you can. Think like you are running over hot coals. You do normal jumping jacks with your lower body; however, instead of putting your arms up and touching your hands over your head, you touch the ground with one hand when your legs are in the spread position. I have never done this variation before, and I liked it. Push your butt out to go deep into the exercise.
Pedal The pedal exercise is actually two exercises combined. It is a full on sprint combined with a lunge one for each leg in between sprints. Be sure you keep your knee over your ankle. Hooks and Jump Rope There really is nothing to figure out in this exercise. You throw 8 hooks with either your right or left hand, then jump up and do a double meaning your imaginary rope goes under your body 2x jump rope.
I recently wrote a blog about Insanity Tips that gives you all sorts of pointers of ways to get through the Insanity Program. Be sure to check it out so you can learn how to stay positive and make it through each and every workout with success!
Insanity Pure Cardio aka Pure Hell to me is definitely one of my favorite workouts because its under 40 minutes and kicks my butt in a short amount of time. I actually love all the Insanity workouts but this one just has that extra edge. If you have any questions regarding Insanity feel free to Contact Me.
Good Luck and remember to Dig Deeper! Skip to content. Facebook Twitter Pinterest YouTube. Insanity Pure Cardio. Insanity Pure Cardio I just finished Insanity Pure Cardio this morning and I have to admit every single time I do this workout I finish on the floor in pure exhaustion wondering what the heck just happened to me.
Tags: insanity pure cardio. Author: admindave. Related Posts. Love My Born Tough Gear! August 25, July 28,
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