Heart Rate Monitor (optional)
This is Tony Horton’s foray into creating an interval based workout. We do each exercise at 3 different levels, slow, medium and fast. The goal is to to bring your heart rate up near the max and then let you bring it down a bit, before pushing it back up. This workout is comprised of 15 different exercises, that last a minute each or 30 seconds per side. So generally we are spending 20 seconds per level during each exercise. There is only one water break during this workout and it comes after we complete all 15 exercises. After the break we do all 15 exercises again in reverse. I found this workout to be really effective. My heart rate monitor had me in the 160s and 170s the entire time. Overall I find this workout to be slightly easier than Plyo X from P90X, but much harder than Cardio X and both kenpo workouts. While, it is no where close to Insanity levels, it will definitely make you sweat. Some of the hardest moves for me were the Deep Jack Seats, which destroyed my legs and the Carlito 3-Way Push Ups, which had me gasping for air by the end.
The warm-up is a little over 5 minutes long to get you loosened up and your juices flowing. The first minute or so features ballistic bounces, jumping jacks, torso twists, oblique knee raises. After that we do some stretching that is mostly ballistic or active. We target the legs, chest, shoulders, back, triceps and neck. We then jump right into the main workout.
Exercise #1 – Run In Place
Level 1 – Do a light jog in place for 20 seconds
Level 2 – High knee jog for 20 seconds
Level 3 – High knee sprint, with the arms involved for 20 seconds
Exercise #2 – Knee Kick, Front Kick
Level 1 – Stand with your left leg forward. For each rep do a knee with the right leg, bringing you hands down to meet it. Then do a kick with the same leg. You shouldn’t be getting too much height on the kicks yet. Each level lasts for 10 seconds.
Level 2 – Speed up and make the knee and the kick higher.
Level 3 – Pick up the pace and the height even more.
Then we switch legs, and repeat the three levels kicking with the left leg.
Exercise #3 – Hop Squats
Level 1 – Get your hands up and your legs in a deep squat position. Just do small little hops, without ever straightening your legs for 20 seconds.
Level 2 – Keep hopping, but each time you hip up reach the arms up and bring them down as you land. This level also lasts 20 seconds.
Level 3 – For the final 20 seconds, try to touch your hands to the floor each time you land.
Exercise #4 – Charleston Kick
Level 1 – Start in a lunge with your left leg forward. Step your right foot up to your left foot. Then do a kick with your left leg. Finally step your right leg back into a lunge. Don’t kick real high during level 1. Each level lasts for 10 seconds.
Level 2 – Now kick higher and pick up the pace. Also reach your right hand to the floor every time you step back into the lunge.
Level 3 – For the final 10 seconds go as fast as you can, while making the kick as high as you can.
Then we switch legs, and repeat the three levels on the other side.
Exercise #5 – Loading Dock
Level 1 – This is straight out of Core Synergistics from P90X, except we don’t use any weight here. Stand with your feet apart and twist to the right and act like you are grabbing a box, then twist to the left and act as if you are putting the box on a shelf above you. Make sure to pivot the feet and bend the knees. For the first level the box we are picking up is about hip height. Each level lasts for 10 seconds.
Level 2 – Now the box we are picking up is knee height.
Level 3 – Now the box is on the floor, so bend down and try to touch the floor each time.
Now the box is on our left side and we are putting it up to the right. Repeat all 3 levels.
Exercise #6 – Jockey Squats
Level 1 – Stand with your feet parallel and your hands in front of you. Just squat up and down. It helps to imagine you are riding a horse during this exercise. Each level lasts for 15 seconds.
Level 2 – Stay in the squat and do small steps in place with one foot and then the other. Again imagine you are trotting down a field on a horse.
Level 3 – Stay in the squat and now do small hops with both feet at the same time, like you are galloping into battle.
We then repeat all 3 levels again.
Exercise #7 – Tires
Level 1 – Stand with your feet apart and your hands by your waist. Alternate lifting each knee to the hand. Each level lasts for 20 seconds.
Level 2 – Now do a run, while bringing your knees out wide.
Level 3 – These are basically Wacky Jacks from Cardio X. Get the hands up by the head and each time you bring a knee up lean, crunch that side and bring the same side elbow down towards the knee.
Exercise #8 – Speed Skaters
Level 1 – Step your right foot behind and to the left of the left foot, while doing a slight lunge. Bring the right arm up and the left arm back at the same time. Then step back the other way bringing, the left foot behind the right. Imagine you are speed skating, while doing this exercise. Each level lasts for 20 seconds.
Level 2 – Now pick up the pace, while stepping out further and bending over more.
Level 3 – Now jump from side to side covering as much ground as you can. These are like moving Superskaters from P90X Legs and Back or the speed skating drills in Insanity Asylum.
Exercise #9 – 3 Count Push Ups
Level 1 – Get into plank and do a push-up. We hold 1 second at the top and bottom of the push-up. Each level lasts for 20 seconds.
Level 2 – Now we hold 2 seconds at the top and bottom.
Level 3 – Now we hold 3 seconds at the top and the bottom.
Exercise #10 – 80/20 Squats
Level 1 – You may recognize this exercise from Legs and Back in P90X, as the Debbie Siebers 80/20 Speed Squats. We are going to start out slow in level 1, squatting with 80% of our weight on one leg and the heel of the other foot off the floor. Each level lasts 10 seconds.
Level 2 – Now we add a hop out of the bottom of the squat.
Level 3 – For the final level touch both hands to the floor at the bottom of the squat, before hopping up.
Now change the leg that has 80% of the weight and repeat all 3 levels.
Exercise #11 – Side Lunge, Side Kick
Level 1 – Turn and face to the side with your hands up in a defensive position. Turn the back foot out, so it is facing the opposite direction that you are looking, while the other foot remains facing straight ahead. Now step the back foot further out and lean into it for a side lunge. Make sure to bend the knee. Then step it back in and do a side kick with the front leg. For level 1 the kick should be around shin height. Each level lasts 10 seconds.
Level 2 – Now the kick should be around chest height.
Level 3 – Now kick as high as you can.
We switch legs and repeat all 3 levels.
Exercise #12 – Deep Jack Seats
Level 1 – Start with your hands up and your feet spread apart. Go down into a squat. Now jack the feet in and out, while staying low. Each level lasts 20 seconds.
Level 2 – Continue the move but hold your arms straight up.
Level 3 – Now each time we jack in the arms come together above you, so it is like Chair Pose from yoga. Then each time you come down the hands come to the floor.
Exercise #13 – Plyo Lunge
Level 1 – Start in a lunge with your arms up in a defensive position. Then step the front leg back and the back foot up, so that you are lunging on the other leg. Each level lasts 20 seconds.
Level 2 – Now skip from lunge to lunge, so you jump the back foot in and then the front foot back.
Level 3 – Now we are in a full Plyo Lunge, just like what’s done in Plyo X. Jump from one lunge directly into a lunge on the other leg.
Exercise #14 – Jacks
Level 1 – These are regular jumping jacks, but we only bring the arms up to shoulder height. Each level lasts for 20 seconds.
Level 2 – These are now full jumping jacks, with the hands meeting above the head.
Level 3 – Now we are doing the X Jumps from Kenpo X. Start with your feet together and your knees slightly bent. Jump up spreading your legs and arms as far apart as you can, forming your body into an X shape. Land with everything back together.
Exercise #15 – Carlito 3-Way Push Ups
Level 1 – Get down in plank. Step your feet up to your hands, stand up and extend your arms into the air. Then step back down to plank. Each level lasts 20 seconds.
Level 2 – Now we jump back into plank, do a push-up and jump back up. Think Burpees here.
Level 3 – Now go as fast as you can and when you stand up and a jump in there. These are the same as Suicide Jumps from Insanity.
60 Second Water-Break
Now we do all 15 exercises again in reverse. So we start with the Carlito 3-Way Push Ups and end with the Run In Place.
At then end of the main workout there is a 3:10 cooldown. We do a lot of different ballistic stretches to shake everything back out. There are a few static stretches thrown in as well.