Pyramid with a few Kettle bell swings!
October 12, 2018
5 rounds
October 13, 2018

Pure Insanity—-ish

  • When: 10/10/2018
  • Q: SKiff
  • Pax: Tongs, Lucky Charms, Sarge, Niche, Running Horse, Flip, Council, and Duce

My group knows I’m not one that can have a lot of down time in a workout……..and I’ve got to switch it up. Today was a little something I called Insanity! I’m not gonna lie, I’ve been pumped about this workout for 2 weeks and I was ready to use it. A few weeks ago I tried my first Insanity class at a local gym; this is my twist on it. We had a fearless group of pax that joined  for some quick paced insanity and lots of plyo (thanks Sarge for the vocabulary lesson).
We began with a light stretch while I explained The Thang:

There were 4 exercises per set. The first round the exercise was done for 45 seconds, with 10 sec. break. The 2nd round, the excercise was done for 30 seconds with a 5 second break. The 3rd round the exercise was done for 30 seconds, with a 3 second break with a ‘finisher push on the last exercise.
After each set the pax caught our breath for roughly 20-30 seconds before starting the next set.
Set 1:
4 sissors with a cross over
High Knees while jumping rope
360 squat
Mtn Climbers (single arm for 3rd round finisher)

Set 2:
Push up with tuck back
Star Jumps
Single leg glute raise with switch kick
Continuous Switch kick on ground (add tricep dip for finisher)

Set 3:
Push Jacks
Heisman/Soccer  (switch lead leg each round)
Rt. Lunge/Kick (rt 1st time, left 2nd time, and squat the 3rd)
4 alt. punches with 2 diamond jumps (no finisher this time)

Set 4:
Alt Toe Touch in Crab
Burpees
frog jumps
Plank jack  (alternating arms was the finisher, but we did it all the time 🙂 )

Set 5:
Starfish abs
Jane fondas
Bicycles
Ab Sprints (no finisher)

On set 4 and 5 we only had time 2 do the rounds twice as time was getting close to finish.
It was fast paced, but a great workout.

Thanks for letting me Q

-Skiff

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