Day 35 - Fit Test & Max Interval Circuit

HOLY F*%#ING HELL !!

Now that was a frigging workout !

Welcome back people. Today started Month 2 of Insanity for Sylvia and I. We started this morning out with our 3rd fit test of the scheduled 5 fit tests during these grueling 60 days. We did pretty well. 

Here are our results from our Fit Tests so far. 1st, 2nd and 3rd.

Lee Fit Test

• Switch Kicks - 74 - 100 -105
• Power Jacks - 48 - 57 - 59
• Power Knees - 55 - 74 - 87
• Power Jumps - 36 -30 - 39
• Globe Jumps - 5  - 10 - 10
• Suicide Jumps - 14 - 16 - 17
• Push Up Jacks - 25 - 30 - 31
• Low Plank Oblique - 30 - 44 - 48

Sylvia Fit Test

• Switch Kicks - 82 - 102 - 90
• Power Jacks - 28 - 30 - 36
• Power Knees - 50 - 69 - 87
• Power Jumps - 8 - 23 - 23
• Globe Jumps - 4 - 7 - 7
• Suicide Jumps - 7 -15 - 13
• Push Up Jacks - 8 - 16 - 17
• Low Plank Oblique - 34 - 45 - 65

I think we both did great considering the week of vacation eating we have been on. We didn't eat right and we have both been paying for it. (see yesterdays blog for details on the indulging we did) I think we did pretty well considering. I think i could have done better, but i have a big blister on the ball of one foot and slight shin splints in both legs. But no excuses, i did what i could do and gave it 100 %. Next time i am aiming for 125% or more. Sylvia did awesome as well. I am so proud of her. Well Enough about the Fit Test. On to the actual workout.

MAX INTERVAL CIRCUIT. 

I hate things with the word 'max' in front of them. Usually they don't mean much, but here it does. As my header above simply indicates, this was a mother of a workout. 

The Warm Up ( as in all of the Insanity Workouts)

The warm-up consists of ten minutes of exercises, broken down into three identical sets. As usual, these sets are repeated at greater and greater intensities, with the last being an all-out effort. The first two are roughly four minutes long, and the last max set is only two minutes, but since you’re supposed to red-line it, those 2 minutes will seem to last forever. Remember, as far as ‘warm-ups’ go, this is pretty intense,so just try to do the moves for the entire duration. You will get better at them as time progresses. Here are the moves you will be doing. ( three times)

• Jog
• Jumping Jacks – Arms Up
• 123 Heisman
• Jump Rope Side-Side
• High Knees – Arms Out
• Switch Kicks
• Hit the Floor
• Side-Side Floor Hops

At the end of the warm-up you are given a thirty second water break, and then a solid five minute stretch which is composed of the familiar yoga stretches, pelvic openers, hamstring and thigh extensions. Push to get the most out of these, don’t just use the stretch as a time to get your breath back. These stretches will make sure you avoid injury in the next hour, so work into them and make sure to loosen up. You should work to get the most out of these stretches as they will really help you in the long run to avoid injury and make you stronger.

After the stretch you have another 30 second water break, and then it’s show time.

The Actual Workout

The main workout is roughly 40 minutes long. This means you have to, as always, pace yourself so as to not die two thirds of the way through. You have numerous water breaks throughout, and be sure to hydrate while not flooding your belly. Listen to your body, push hard but don’t lose form, and before you know it you’ll be at the cool down stretch.

Round 1

The first group of exercises is repeated three times in three identical sets. Each set has four moves, and each set is performed at higher and higher intensity levels, with the last having an extra move added to the end. The Round lasts about 11 minutes all told, with a water break between each one, and is pretty rough. The exercises are:

• Pedal/Power Lunges (Sprint in place, and then drop into deep lunges, one on each side, arms up).
• Ski Abs /Jacks/In & Out/Oblique (Do the following four times: start in plank, then jump your feet up from side to side for ski abs, then do push-ups where you kick your feet out wide like a jumping jack, then jump your feet in and back out in plank position, and finally bring each knee up to touch your elbow for the obliques).
• Power Strike (Lunge on the left side, punch down twice, do the same on the other side, repeat).
• Frog Jumps (I hate these! Wide squat stance, touch floor, jump up and back, hands grabbing sky, then down, touch floor, forward, repeat)

The final set has 1 minute of Football Runs/Cross Jacks added on for fun. Ha....not

Round 2

The second round is similar in set-up and duration to the first: three sets, with an extra move added to the final one.

• Hook Jumps. (Throw four hook punches up high, then four low, then do four high jumps and switch sides).
• High Knees with Twist. (Run in place with high knees, twisting your torso so as to bring elbows down in opposite directions).
• High-Low Jab with Squat.  (Jump high and punch to the side, then punch low when you land in a squat).
• Floor Switch Kicks. (This is the move the girl is doing on the CD cover-get on all fours, belly to the ceiling, and then kick up with each leg).

Just like the first round, the third set of round 2 is followed by an additional exercise: 1-2-3 Jab Across.

Round 3

Once again, the same format as the previous two: three sets of the same exercises, for a total of ten minutes combined. However, this time there is no additional exercise. This final round is rough folks, but hang in there!

• Side Suicide Jumps. (Drop into a push-up position, jump to the left, leap up, drop and do the right side).
• Squat Hooks. (Go into a deep squat and then hook punch, alternating hands).
• Full Body Drill. (ROUGH. Drop into the push-up position, run in place eight times, do walking push-ups, then do eight wide knees, and finish up by running in place).
• Plank Punches.  (Get in a plank position, and punch forward, alternating hands).

Follow this up with a water break and the blessed cool down stretches, and then you’re done! Literally. Whether you collapse, vomit, lie on your back, or stagger around drunkenly until you get your breath back. remember that you have just finished your first "Max" workout! Awesome!

I cannot wait to see what the rest of the month brings ! I am expecting to be broken down and built back up into a lean mean fitness machine !