Sit back down on Shaun T’s command and go immediately into a “V” Hold, by lifting both legs together straight off the ground and holding, until Shaun T tells you to switch. Think of this like a reverse plank position. Do a Hip-U, by raising your hips off the floor, while keeping only your hands and heels down. Sid down on your mat with your legs extended out in front of you. This is a combination of 2 core moves we know. Come back up and repeat, but this time keep the other leg off the floor. Land back into a squat and immediately do a burpee, but keep one leg off the floor when you land in plank. Start in a squat and jump up straightening your legs, while pushing your arms straight in front of you, like you are doing a plank in the air. Same thing, working the lat on the other side.Įxercise #17 – Air Plank + One Leg Burpee We do this move a lot in P90X, and Body Beast. Row the weight up and down, like you are pulling the ripcord of a lawnmower. Pick up one dumbbell and get into a lunge position, with the weight on the side with the back leg. Just alternate kicking each foot up, while flexing the heel. These are used in Insanity and all throughout T25. For each rep bring both your heels in and tap them on the floor, then take them back out. You should be leaning back to engage the core, and your hands should be by your butt. Put the weights aside and sit on your mat with your legs extended out in front of you, with the heels on the ground. Pulse up and down a couple inches, never coming fully out of the squat. Get into a squat position, with the dumbbells down in between your legs. Do as many reps as you can in the time provided. As you bring them back down, rotate back into the hammer. During the movement, you should be rotating the dumbbells, so that at the top you are holding them with an overhand position, knuckles facing behind you. For each rep separate the weights out shoulder width and then press them up together over your head. You should be holding them in a hammer position, so your knuckles are facing out to the side. Start with your dumbbells right in front of you, just under your chin. We are working the shoulders on this move. The knee should be above the waist every time. As you do that twist so that your hands meet your knee. Alternate bringing your knee up as high as you can. Stand back up. Put your hand together in front of you. This should burn in your abs.Įxercise #10 – Alternating Speed Knee Fast Keep your head up in a slight crunch position the whole time. We are basically doing the Alternating Straight Leg Kick, but lying on our backs. Put the weights down and lie down on your mat. Pulse up and down in the lunge a few inches, never coming out of it fully.Įxercise #9 – Alternating Straight Leg Lift Get into a lunge position, holding the weights at your side. Keep your legs together and the elbows into the front of your ribs, throughout. Which means that as one are is going up the other is going down, so that they meet half way. These are just regular bicep curls, except we are reciprocating. Get the arms involved in the pattern as well. Your feet are always moving in opposite directions of each other, so when left goes up, right goes back. Your feet go up, center, back, center, out, in, out, in, repeat. Meet the foot at the top with the opposite hand. At the top your arms should be pushed back at your sides, so your hips are thrusting out.Įxercise #4 – Alternating Straight Leg KickĪlternate kicking your legs straight off the ground. Push your heels into the floor and do a small hop, while coming out of the squat. Squat down with your fists crossed in front of you. This is used to warm-up your chest a bit. Put your hands on your knees and squat down. Straight out of Alpha round, slow motion jog, holding the knee up for a beat, before switching. For me the hardest exercises, were the Air Plank + Single Leg Burpee, 4-Count Push-Ups and the 5 Count Abs. Just for reference I used between 15 and 25 lbs, during my 5 weeks in the Beta Phase. I highly recommend you start lighter than you think the first time, because this workout will really burn you out. The moves are timed, so you are not going for any particular number of reps, but rather as many as you can do in the time provided. You need to pick the heaviest set of dumbbells, where you can complete the entire workout, without taking extra breaks. While, it is not a great routine for building muscle or power, it will leave your muscles trashed. This workout is more like Upper Elite from Insanity Asylum Volume 2, than any of the Insanity workouts. On top of that there are cardio moves thrown in to keep the heart rate up. It targets your entire chest, back, shoulders, arms and core. We work the muscles with weights and body weight. Rip’T Circuit (the T is for Shaun) has a little bit of everything. Total Body Muscular Endurance Workout with Cardio