Mark Briggs Fitness » Insanity http://www.markbriggsfitness.com Independent Diamond Beachbody Coach Thu, 22 Jul 2010 15:02:02 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 The One On One / Insanity Hybrid Workout! http://www.markbriggsfitness.com/2009/09/the-one-on-one-insanity-hybrid-workout/ http://www.markbriggsfitness.com/2009/09/the-one-on-one-insanity-hybrid-workout/#comments Wed, 23 Sep 2009 18:37:19 +0000 Mark Briggs http://www.markbriggsfitness.com/?p=242 If you are looking for a rotation to follow once you complete Insanity, here is a hybrid I just created.  It mixes One On One with Tony Horton, and Insanity!  Its a 12 week program that will have you absolutely shredded by the end.  BRING IT and DIG DEEPER to the best of your ability, eat clean, and the rest will fall into place!

The One On One / Insanity Hybrid

Week 1

  1. Thirty Fifteen

  2. Pure Cardio & Killer Abs

  3. Mammoth UML

  4. Patience Yoga

  5. Max Interval Sports Training

  6. Core Cardio and Balance

  7. Rest Day

Week 2

  1. Core Ball Sandwich

  2. Plyo Cardio Circuit

  3. Just Arms & Cardio Abs

  4. Fountain of Youth Yoga

  5. Max Interval Circuit

  6. Cardio Intervals (One On One)

  7. Rest Day

Week 3

  1. Road Warrior

  2. Cardio Power and Resistance

  3. Insane Abs and Killer Abs

  4. Recovery 4 Results

  5. Max Cardio Conditioning

  6. Bun Shaper

  7. Rest Day

Week 4

  1. Fountain Of Youth Yoga

  2. Core Cardio and Balance

  3. Patience Yoga

  4. Medicine Ball Core Cardio

  5. Recovery 4 Results

  6. Cardio Recovery

  7. Rest Day

Week 5

  1. Plyo Legs

  2. Plyo Cardio Circuit and Cardio Abs

  3. Diamond Delts

  4. Patience Yoga

  5. Max Cardio Conditioning

  6. Just Arms

  7. Rest Day

Week 6

  1. Core Ball Sandwich

  2. Pure Cardio and Killer Abs

  3. Cardio 5-6 Plus

  4. Fountain Of Youth Yoga

  5. Max Interval Sports Training

  6. Bun Shaper

  7. Rest Day

Week 7

  1. Thirty Fifteen

  2. Core Cardio and Balance

  3. Just Arms and Killer Abs

  4. Patience Yoga

  5. Mammoth UML

  6. Max Recovery

  7. Rest Day

Week 8

  1. Fountain Of Youth Yoga

  2. Core Cardio and Balance

  3. Patience Yoga

  4. Medicine Ball Core Cardio

  5. Recovery 4 Results

  6. Cardio Recovery

  7. Rest Day

Week 9

  1. Core Ball Sandwich

  2. Max Interval Plyo and Cardio Abs

  3. Just Arms

  4. Max Recovery

  5. Bun Shaper and Killer Abs

  6. Max Interval Sports Training

  7. Rest Day

Week 10

  1. Plyo Legs

  2. Max Interval Circuit and Cardio Abs

  3. Thirty Fifteen

  4. Patience Yoga

  5. Max Interval Sports Training

  6. Cardio Intervals and Killer Abs

  7. Rest Day

Week 11

  1. Killer Abs and Insane Abs

  2. Max Interval Sports Training

  3. Cardio 5-6 Plus and Cardio Abs

  4. Max Recovery

  5. Core Ball Sandwich and Killer Abs

  6. Max Cardio Conditioning

  7. Rest Day

Week 12

  1. Fountain Of Youth Yoga

  2. Core Cardio and Balance

  3. Patience Yoga

  4. Medicine Ball Core Cardio

  5. Recovery 4 Results

  6. Cardio Recovery

  7. Rest Day

]]> http://www.markbriggsfitness.com/2009/09/the-one-on-one-insanity-hybrid-workout/feed/ 24 The Hansen Hammer (Insanity Hybrid Soccer Workout) http://www.markbriggsfitness.com/2009/09/the-hansen-hammer-insanity-hybrid-soccer-workout/ http://www.markbriggsfitness.com/2009/09/the-hansen-hammer-insanity-hybrid-soccer-workout/#comments Tue, 22 Sep 2009 00:27:48 +0000 Mark Briggs http://www.markbriggsfitness.com/?p=240 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)

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