Insanity plyometric and cardio circuit

[neijia_boxer]

ok next time i am watching the next training DVD first before starting to exercise.

warm-up- 3:30 rounds. 3x going faster each round
-jog in place
-jump jack
-heismans
-123 heismans
-butt kicks
- high knees
-mummy kicks

water/rest between sets. 30 sec. rest

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

water/rest

circuit Interval- 3x 3:30 sec
-suicide drill - 3 step touch floor lunge
-power squats- down to horse stance back up to standing
-standing mountain climbers
-ski down- hop left and right

water rest fr 30 sec after each set

switch feet 1 min.
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.
switch feet 1 min.
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.

rest 30 sec.

Last circuit interval- 3:30 x 3
-basket ball drill- pick up ball and jump shot
-Level 1: stand- 4 push ups, 10 mt. climber push up, stand. repeat.
-ski abs- push up position: left,middle, right jump drill.
-front and back: from push up position: jump in/out close and far to body.
FINAL 2 min.
-punches, cross jacks, uppercuts, palm strikes.
water rest fr 30 sec after each set

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing
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