insanity plyometric cardio circuit vimeo

Jump up as though you’re shooting a basketball.Start in a low squat position with your hands on the floor.Keeping your hands planted on the ground, jump your feet forward, landing in a wide stance.Then jump to the right, landing on your left foot.įor more focus, tape or use a line on the ground as a point of reference to jump toward and away from.Jump to the left, landing on your left foot.Lift your right foot off the floor, yielding your weight onto your left foot.Upon landing, lower back down into a squat and continue the movement.Lower down into a squat, bringing your thighs parallel to the floor.Stand with your feet slightly wider than your hips with your toes facing forward or slightly outward.Here are more ways to perform and vary squat thrusts. Drop your hands back down to the floor.

Jump your feet forward to come into a wide squat.

Watch a video on how to do this move with a modification for beginners. Your feet should land farther out than your elbow. In this move, you also twist at the waist when you jump your feet out to one side.

Jump back to the starting plank position.

Keeping your feet together, jump them out to the side and toward your left shoulder.

Start in plank position with your feet together.

Drop to the ground, then get up and run again.

Watch a video on how to do this move with pointers on position.

Swing your arms as though you’re skiing.

Jump from side to side with bent knees and feet together.

Alternate your arms up and down as though you’re reaching for ladder rungs.

This can be followed by butt kicks, high knees, and mummy kicks. The warmupĪ typical warmup consists of jogging, jumping jacks, and Heismans. Work hard, push yourself, and aim for improvement if you want to gain the most benefits. It’s your practice, so feel free to modify to suit your needs.

You can do each exercise twice before moving on to the next move.

Do each exercise for 30 seconds to 1 minute.Start by doing a 30-minute session 2-4 times per week and build up the duration and frequency as you build strength and endurance.It’s a good idea to master a few exercises before adding in new ones. The following nine cardio exercises can be done as a mini circuit.

Insanity plyometric cardio circuit vimeo