Max Interval Sports Training:
This workout is 54 minutes long. The workout starts with one warm-up
circuit that is repeated for 2 rounds with no breaks in between, for a total
warm-up of about 9 minutes. Then, the main workout is numerous sports based
drills in a circuit format. Each circuit is done once, and each
drill in the circuit is 30 seconds to 1 minute long. There are water breaks at
various points throughout the circuits and in between the circuits. The workout
ends with a cool down stretch.
Warm-Up
Circuit: (not too bad; I was still sweating but not as much as the regular warmups)
- Jump Rope
- Jump Rope – Switch Heels
- Jump Rope – Switch Heels Higher
- Jump Rope Side to Side
- Cross Jacks
- Knee Pulls – High
- Knee Pulls – Low
- Knee Pulls – Hand to Floor
Boxing
Circuit: (I enjoyed this one. Really fun and powerful)
- Jab Across
- Jab Across 2 & 2
- Jab Across 4 & 4
- Jab Across 8 & 8
- Uppercuts
- Uppercuts 2 & 2
- Uppercuts 4 & 4
- Uppercuts 8 & 8
- 8 Jabs/8 Power Jumps
Football
Circuit: (Hate. Hate. Hate. lol I'm not a guy so football is not my thing...)
- Football Drills
- Tricep Pulses
- Tackle
- Offensive Line Elbow
Basketball
Circuit: (this one is ok. It worked me out, just wasn't too fun)
- 3 Point Shot – Run
- Guard Drills
- Suicide Drills
- Basketball Dribble
Gymnastics
Circuit: (this one was really hard. My 9 year old dancer/gymnast had no problem with these. I, on the other hand, looked like a spastic frog, especially on the pike jump and bronco jumps. You basically lean over in a V-push up stance, then push your feet off the ground and jump up into a sort of handstand. Not easy, and OMG it hurts).
- Pike Jump
- Pendulum
- 6 Inches Hold
- Flutter Kicks
- Scissors
- V-Push Ups
- Bronco Jumps
Track
and Field Circuit: (just running. I just finished C25K so this was easy lol)
- Ladders – 15
- Ladders – 30
- Ladders – 45
- Ladders – 60
- Ladders – 45
- Ladders – 30
- Ladders – 15
- Long Jump
The Max Interval Sports Training
workout is one of my favorite Insanity workouts, even if it is a bit long. You do a ton of new sports orientated exercises in this workout including boxing, football,
basketball, gymnastics, and track and field. Shaun T drills you and pushes you
like he is your coach, making you feel like it is game day and you are in it to
win it. The gymnastics jumps are so different
than any other exercise I have done before so I think it's definitely challenging and keeps you a little more engaged if you've gotten complacent so far. Overall, I think this workout is
really fun and makes you forget how hard you are working out!
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