You have one minute to rest between. Power Jacks — Get into a deep squat with hands down at your sides and jump up, raising your hands over your head. Power Knees- Stand on one leg, lean slightly to one side and move your opposite knee across your body to the opposite shoulder while bringing both hands down in a karate like motion.
Power Jumps — Bend into a squat position and jump up as high as you can, lifting your legs into a squat position in the air this one is VERY hard to do correctly. Globe Jumps-Bend into a squat and jump forward, then right, then back, then forward. As you jump, lift hands over your head. Suicide Jumps- Start standing and move into a plank position then jump back to a standing position. Jump and then repeat. Pushup Jacks- Start in a plank with legs together. Move into a push-up position and as you go down, jump your legs outward like you are doing a jumping jack with your feet.
Plank Obliques- Start in a plank and move one bent leg at a time toward your shoulder in a way that your bent leg is parallel to the ground. The Insanity Fit Test does include a warm-up and cool-down during the 25 minute duration. The warm up consists of jogging in place, jumping jacks, the Heisman, Heisman, butt-kicks, high knees, mummy kicks, and stretching.
The Insanity Fit Test consists of performing each exercise to get as many reps as you can in 1-minute. Equipment Needed for Insanity Fit Test 1. Pen and Paper: to jot down your results on the Insanity Fit Test worksheet. Towel: to wipe off sweat and keep the floor dry 3. Water Bottle: to keep proper hydration 4. Cross-Training Shoes: to provide proper support 5. Workout Clothes: preferable shorts and T-shirts that are drt-fit 6. Heart Rate Monitor: to get your body to the right heart rate to get optimal results.
Insanity Fit Test Exercises 1. Switch Kicks — it is important to squeeze your abdominal muscles during this exercise to keep the strain off your lower back. To your right is the Insanity Fit Test paper example. The Insanity Fit Test is meant to test not only your physical ability today but also to see how you progress throughout the program.
You will do the Insanity Fit Test multiple times throughout the 60 days and should improve each and every time. The moves in the Insanity Fit Test are also moves that you will do during the program so I like how you are not doing some random cardio move. You are actually doing moves from the Insanity workouts.
The Insanity Fit Test moves are:. You do each move for one minute long and the goal is to do as many repetitions as you can in that one minute. You can take as many breaks as you want in the actual Insanity Fit Test but your goal is to minimize the breaks and get as many reps as you can. After each move you get approximately a one minute break before you start the next move. During this one minute Shaun T will demonstrate the next move so you know what to expect and this will also give you some time to catch your breath!
This is very important. You will see right away in the Insanity Fit Test that this program is going to test your limits and push you. If you want those extreme results you see on tv than you are going to have to get out of your comfort zone. After all of the Insanity fit Test moves are completed you go into the cool down. The Insanity Fit Test cool down entails some more stretching and breathing exercises to help slow your heart rate down and stretch your muscles out.
Once the Insanity Fit Test is over as a whole make sure you drink a lot of water and get used to doing that.
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