Insanity.. last week before recovery plus WOW

So this is my last week of this first round of Insanity before the recovery week and round two.  Then I get to take a week off and start it back all over again.  I must say I am ready for next week.  I know how rough the workouts are so I am dreading them.  Not good for me at all.  I am glad that it is a different high intensity work out every day.  I am glad that my body is not getting used to the moves and that each day is just as hard as the previous.  I like that my lungs are adjusting and my muscles are getting stronger.  I feel leaner and more powerful.  I am excited for next months workouts as they are roughly an hour long which will be longer than this past month by about 20 mins.  Plus it will be nice to start new exercises.   It is also nice that even after my insanity work out, I am still doing other things like riding my bike 10 miles, house/yard work, running, spinning etc  So I have been slowly increasing my workouts when I can.  I am also excited that I am solidly in a size 4 pants.. YAY!!!!  Watch out before long I will have that banging beach body with 6 pack abs.. right now.. not so much, I mean beach ready sure.. six pack, not so much.    Still insane and I am still really glad I am doing the program.

Ok now for  your WOW work out thanks to Lozilu!

There's a little learning curve with the exercises & names, please visit the exercise list to watch how-to videos and maximize your results. 

Workout #1: Red Carpet Ready.  

Warm Up:
Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge:  4 times around on each side
Jump Rope:  2 minutes

Circuit 1: You will perform 10 rounds of this circuit.  For the first round, perform 10 reps of each exercise.  For the second round, perform 9 reps of each exercise.  For the third round, perform 8 reps of each exercise.  Continue this pattern to finish the tenth round with one rep of each exercise.  Charge through all ten rounds with good form (adjusting weights and resistance as needed) as quickly as you can.
Decline Push Up to Side Crunch
Box Jump(forward)
Pull Up (whatever progression is right for you)
Side Lunge Rotation to Single Leg Hop (all reps each side)
Sumo Squat to Press
Hop Scotch Arm Curl

Cool Down: Hold each strech for 30 seonds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

 

Workout #2: Overhauled for Over It.

Warm Up: 

Slow Mountain Climbers: 1 minute
Supermans with Just the Legs: 15 reps
Wood Chop with Resistance Band: 10 reps each side
Lunge Cross Chops: 10 each side
Toe taps on Med.Ball: 1 minute

Main Set: This will be a Tabata style workout.  For the exercise 1 (Sprints on the Spot) you will go hard for 20 seconds, rest for 10 seconds and repeat that pattern for the same exercise 6-8 times.  Then move on to the next exercise following the same 20 seconds hard, 10 seconds rest x 6-8 protocol.
Sprints on the Spot
Alternating Forward Lunge to Shoulder Press
MB plank with Knee Tuck
Ski Jump to Cross Back Lunge
Plank Row to Burpee
Bicycles

 

Cool Down: Hold each stretch for 30 seconds

Standing Chest Stretch

Cat Stretch

Hamstring, Inner Thigh, Quad Stretch

Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
 

Workout #3: Fishnets Fighter. 

Warm Up: 

Slow Mountain Climbers: 1 minute
Supermans with Just the Legs: 15 reps
Wood Chop with Resistance Band: 10 reps each side
Lunge Cross Chops: 10 each side
Toe taps on Med.Ball: 1 minute

Circuit: Perform each exercise for 45 seconds.  Rest for 15 seconds and then move right to the next exercise.  Repeat the circuit twice (or three times for an extra boost of confidence today!!!). Jump
4 Squat Flip
Pike Butt Push Ups
Box Blasts (alternate leg each rep)
Bear Crawl
Lunge to Jump
Plank Row to Burpee
Modified V-Ups
Tricep Push Up to Frogger
Rollbacks

Cool down: Hold each strech for 30 seonds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

Have a very fit day!

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