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)