The Hansen Hammer (Insanity Hybrid Soccer Workout)
The Hansen Hammer (Insanity Hybrid Soccer Workout)
Its been a while since I posted a workout, so I figured this one is well past time. My good friend, Bob Hansen, came up with this workout to run his Son’s Soccer Team through. This evening, Bob and I got together and ran the kids through the paces. The total run time for the workout with a warmup and cooldown was 36 minutes. My max heart rate was 182, and average was 161. Total calorie burn – 633!
This workout will require you to be familiar with Insanity to know the moves – but if you know them, its a high speed calorie burning monster! Enjoy!!
WARMUP (from MAX Interval Plyo) Repeat x 3 (10 minutes)-30 seconds first 2 rounds, 15 for last round.
jog
straight arm jack
123
jump rope side to side
high knees
switch kick
hit the floor
side to side floor hops
Stretch 5 mins.
SET A (45 seconds each – 2 rounds for each move)
Switch jump
squat push up
ski abs
power jump
REST (30 seconds between rounds)
SET B (45 seconds for each move – 2 rounds for each move)
power push up
globe jump
level 2 drills (8 push ups)
REST (30 seconds)
The Last Move
power lunge/hop squats (1 minute)
Cooldown and Stretch – (5 minutes)
Sep 22, 2009 @ 19:01:58
Hi mark:
I a real fan of Tony and Beach body. I own p90x,p90x +(where you ripped or what?) One on One. I am planning to get the insanity DVD’S. My question is, I just want to train and mix them all up. Obviously I want to get as fit and healthy as I can. I am Pretty lean though, but i would like to look more like you guys!!
Let me know if these is ok or should I just follow the program. I just want to have fun and train.
PD: how often do you guys set your recovery weeks and how do they look like. I just want to keep on pounding it. and hitting play!!!!
Thanks and keep up the good work, all your workouts are ridiculously awesome.