Insanity Max 30 Day 2 Review: Tabata Power

It's time for day 2 and this is a little different.  While yesterday was about intense, never-ending circuits of heart-pumping cardio, today is still about that, but now it's also about high reps of muscle-building exercises.  Your arms and legs will be screaming.  You know you're in for it when the first circuit starts with diamond jumps (insert wide eyed face here).

Workout:  Tabata Power
Time:  30 minutes
Equipment:  None.

Warm-Up:

• Straight Arm Jack:  jumping jacks with arms up straight.
• Scissor Chest Opener:  feet scissor forward and back with arms straight out and in front.
• Lateral Lunge R and L:  lunge deep into the right leg, then the left.
• Downward Dog Spider:  downward dog, bring the right foot up to the right hand, back into downward dog, repeat on left.

Repeat and then take a break.  This workout is different from the day before.  You do each move for 20 seconds and then take a 10 second break in the form of a jog.  You then repeat the move for 20 more seconds, another 10 second break, and then move onto another move.

Circuit 1:

• Burpee with Alt. Lunge:  down into a burpee, come up and go into a lunge with the right leg forward, back into a burpee, left leg forward lunge, repeat.
• 10 second jog
• Burpee with Alt. Lunge
• 10 second jog
• Plyo Lunge Jump-L:  arms up in the arm and legs in a lunge position, jump up and down into a lunge.
• 10 second jog
• Plyo Lunge Jump-R:  same as above but switch to the other leg.
• 10 second jog
• Split Lunge Punch:  in a low lunge position, alternate legs forward while punching the opposite arm.
• 10 second jog
• Split Lunge Punch
• 10 second jog
• Back Lunge Kick-R:  go back into a lunge and then bring the leg up to do a front kick.
• 10 second jog
• Back Lunge Kick-L:  same as above, but switch legs.
• 10 second jog

Rest for 30 seconds and then on to the next round.

Circuit 2:

• Moving Plyo Push-up:  yikes!  go into a push-up, pop up and move to the right, push-up, pop up to the left.
• 10 second child's pose
• Moving Plyo Push-up
• 10 second child's pose
• Push-up Pop Up:  yikes again!  push-up and then pop up off the floor on the way up, then back into a push-up.
• 10 second child's pose
• Push-up Pop Up
• 10 second child's pose
• Push-up Row:  push-up, bring the right hand up to the chest in a row, push-up, switch arms.
• 10 second child's pose
• Push-up Row
• 10 second child's pose
• Push-up Row Knees Down:  same as above, but this time you keep your knees on the ground (this is still hard but I am thankful for the slight break!).
• 10 second child's pose
• Push-up Row Knees Down 
• 10 second child's pose

Time for a break and then back to the legs.

Circuit 3:

• Fast Power Jumps:  oh, power jumps...feet apart, jump into the air and bring your knees towards your chest, repeat at a fast pace.
• 10 second jog
• Fast Power Jumps
• 10 second jog
• Slow Power Jumps:  same as above, but this time go on Shaun T's cue and go slower.
• 10 second jog
• Slow Power Jumps
• 10 second jog
• High Jumps:  go down into a squat position, arms overhead, and jump up.
• 10 second jog
• High Jumps
• 10 second jog
• Squat Knee Up:  just as the move says:  squat down, lift the knee up and jump as you come up, repeat with opposite knee.
• 10 second jog
• Squat Knee Up
• 10 second jog

Another break and then on to the abs!

Circuit 4:

• Switch Kick Abs:  on your back, alternate legs and punch towards the toe that is up in the air.
• 10 second c-sit
• Switch Kick Abs
• 10 second c-sit
• Switch Kick Abs-R:  same as before, except only raise and lower one leg and punch towards the toe.
• 10 second c-sit
• Switch Kick Abs-L:  same as above, but switch legs.
• 10 second c-sit
• Scissor Abs:  hands behind your heads, alternating your legs up and down.
• 10 second c-sit
• Scissor Abs
• 10 second c-sit
• L Hold-R:  if your abs weren't burning before...right leg up in the air, hands behind your head, left leg out straight, hold it there.
• 10 second c-sit
• L Hold-L:  same as above, but switch legs up.
• 10 second c-sit

Another break and then another circuit.

Circuit 5:

• Tricep Dip Reach:  sitting on the floor, push up onto your hands with your arms straight and knees bent; when you push up, straighten out one leg and reach your hand out towards your toe, repeat other leg and arm.
• 10 second c-sit
• Tricep Dip Reach
• 10 second c-sit
• Single-Leg Tricep Dip-R:  keeping the right leg up, do a tricep dip.
• 10 second c-sit
• Single-Leg Tricep Dip-L:  same as above, but switch legs up.
• 10 second c-sit
• Speed Tricep Dip:  tricep dips up and down--fast!
• 10 second c-sit
• Speed Tricep Dip:  ahhh, burning!
• 10 second c-sit
• 4 Count Tricep Dip:  lower slowly four counts, then back up four counts--coming up is much harder.
• 10 second c-sit
• 4 Count Tricep Dip
• 10 second c-sit

One final break and then on to the last round, which repeats moves we've already done with no rest in between.

• Split Lunge Punch
• Push-up Row
• Switch Kick Abs
• Speed Tricep Dip
• Power Jump

Done!  Time for the cool down, which is about 2 minutes.  This workout will work every part of your body and you my arms were definitely feeling it after the multiple sets of push-ups and tricep dips.  It always amazes me how quickly the 10 second breaks go by and how looooong the 20 second work seems.  But, it's only 30 minutes and remember to take breaks when you need to.  Of course, follow the modifier any time you need to and get ready for tomorrow with more cardio!