Insanity – Day 3 Cardio Power and Resistance

After completing the Plyo Cardio Circuit on day 2, I was looking forward to day 3 and Cardio Power and Resistance.  My legs were a little sore after day 2, but for the most part I was  feeling much better than after the first day of P90X.   Cardio Power and Resistance is less than 40 minutes in length, whoo hooo.  But it packs a heck of a workout into those 40 minutes of time.   Here is a quick review.

This DVD starts out with a warmup that is very similar to the Plyometric Cardio Circuit.    There are seven excercises that you do for 30 seconds each with no break in between.  They include:  Jog in place, Power Jacks, Log Jumps,  1-2-3 Heismans, Butt Kicks, High Knees, and Vertical Jumps.  After your 3 minutes and 30 seconds of solid effort, you get to start all over again.  Now you repeat that sequence at a higher intensity level.  After your second 3 minutes and 30 seconds you get NO REST, and you finish the warmup by repeating the entire sequence one more time, but at a crazy fast pace that nearly kills you.   Did you survive?  Good, now you get a HUGE 15 second break and it is time to move into stretching. 

You spend the next 6 or 7 minutes doing various stretches (mostly leg, hip flexor, and quad stuff) and pushing your heart back down your throat to where it belongs.    Now it is on to the actual workout….

You start with Power Jumps (bascially jump knee tucks from P90X) for 30 seconds,  then it is on to Belt Kicks for 30 seconds (I thought these would be easier, but by the time the 3rd round showed up, I hated these things)  after the Belt Kicks you move on to Hit The Floor for 30 seconds (lunge down and touch the floor with opposite hand, return to standing, then lunge the other way and touch the floor)  and finally you wrap it up with V-Push Ups  (I think these were called Pike Presses in P90X)  basically stick your ass up in the air, turn your hands in towards each other, get up on your toes and do push-ups that way.   (These things work the shoulders and upper arms like crazy) 

I would love to say that I easily powered thru all 3 sets of these at a faster pace each time… but I would be lieing.   I ended up having to take rests during the V-Push Ups after doing about 10 of them in each round.   I did increase the pace each time, but after about 1o of the push ups, my head was spinning a little.

Now you get your 60 second break before we move on to the second half of the workout.  You start with Hurdle Jumps (run in place, and then jump over an imaginary side hurdle),  these are not too bad.  After 30 seconds it is right into Globe Jumps (these are in the fit test) Bend down, jump Right, bend down, jump back, bend down, jump left, bend down jump forward. You have completed 1 globe jump.  Continue for 30 seconds or until you no longer want to travel around the world.   After this you hit the floor for Moving Push-Ups  (P90X called these Side-To-Side Push-ups)   so you get a little break from the cardio, but your heart is pounding so hard and you are breathing so hard that it is tough to do push-ups.  (these are easier than the V-Push-Ups)  Last but not least it is Floor Sprints.  Stay on the floor, get in plank position, and pump your feet like you are running.   Once you finish your 30 seconds… it is break time. 

Now on the last of the 3 rounds in the second half of the workout, Shaun sticks in an extra fun item at the end that you do for an entire minute.  8 Hop Squats/8 Push-ups.   Like the name says, you do 8 hop squats, then fall to the floor for 8 pushups.  Then jump to your feet for 8 hop squats, then back down for 8 push-ups.  Needless to say, after about 2 times through this you are ready to die, but you still have 40 seconds to go.   I think I collapsed at about the 25 second remaining mark and simply laid in my pool of sweat staring at the TV in disbelief.

There was a cool down stretching period, but I don’t remember much of it, as I was attempting pick my lungs up off of the floor and stuff them back down my throat.   I am looking forward to tomorrows Cardio Recovery as it implies that you are recovering and therefore not killing yourself.

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One Response to Insanity – Day 3 Cardio Power and Resistance

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