Wednesday, January 7, 2015

Insanity Max:30 Review: Max Out Power

Workout two of month two is Max Out Power. This workout is the month two analog to the workout Tabata Power, which we saw in month one. I would definitely say that this workout ups the difficulty as it moves from 20 seconds on, 10 seconds off intervals to 45 seconds on and 15 seconds off. As Beachbody describes this workout, "The intervals are longer in this 45 second on, 15 second off Tabata-style plyometric power madness." The description could not be more apt. The two overriding feelings I had while doing this workout were (a) the intervals feel so long and (b) everything is a plyo move. From jumps to a killer killer set of plyometic plank work, you are always doing jump training of some sort.


Below is the moves list for the workout. We started with a quick four minute warm-up before moving on to rounds that lasted usually around six minutes. For each move we did 45 second on and then had a 15 second rest where we jogged or when into Child's Pose or a c-sit, depending on the move.

Warm-up:
High Knee Pull: Standing, lift one knee and pull it to the chest. Alternate left and right.
Jog It Out
Med Ball Twist: Jack the feet and bring hands (together) up and over the head in an arc to the left and right.
Mummy Kicks: Have your arms out straight in front of you and switch them side to side above and below the other. While doing this, do low kicks with your feet.
Lateral Lunge Kick - R: Lunge to right side by stepping out your right leg and then bending to sink into the right hip. The left leg is straight to the side. Return to standing by powering off your right leg. Then do a front kick with your right leg.
Slap Back Jack: As you jack your feet, take your arms, which are in down straight in front of you and bring them behind, slapping your hands behind your glutes and returning them to the front.
Lateral Lunge Kick - L: Lunge to left side by stepping out your left leg and then bending to sink into the left hip. The right leg is straight to the side. Return to standing by powering off your left leg. Then do a front kick with your left leg.
Heisman: With legs wide, run shifting your body weight left and right without twisting the torso.

Round 1:
Slap Back Jack - Up/Back < Jog It Out: Start in a squat. Jack your feet and jump forwards. While doing this, take your arms, which are in down straight in front of you and bring them behind, slapping your hands behind your glutes and returning them to the front. On the next jack, jump back.
Slap Back Jack - Side/Side < Jog It Out: Start in a squat. Jack your feet and jump laterally to the side. While doing this, take your arms, which are in down straight in front of you and bring them behind, slapping your hands behind your glutes and returning them to the front. On the next jack, jump back laterally to the other side.
Slap Back Jack - Up/Back < Jog It Out: Follow the cues for when to do your jumping jack up and back. When waiting for the cue, maintain a squat position.
Low Squat Pulse - Up/Back < Jog It Out: With feet shoulder width apart, sink back into your glues like you are sitting in a chair. Hold your arms straight out in front of you. Do tiny pules up and down at the bottom of the squat position. On cue, jump from the squat position forward and then sink back into the squat. Pulse again until cued to jump back.
Low Squat Pulse < Jog It Out: With feet shoulder width apart, sink back into your glues like you are sitting in a chair. Hold your arms straight out in front of you. Do tiny pules up and down at the bottom of the squat position.
Chair Hold < Jog It Out: With feet shoulder width apart, sink back into your glues like you are sitting in a chair. Hold your arms straight out in front of you.

Round 2:
Plyo Push-up Jack < Child's Pose: Do push-ups, when you come up, you pop off the floor, as you go down, you jack the feet out and then return them in when you push-up and pop off the floor. (Note: 45 seconds of plyo-style push-ups may never be a possibility for me. It was a stretch to finally get through the entire push-up section in month one where we did plyo push-ups, though eventually I did. For the first time through Max Out Power, I Maxed out at 11:30 while doing this move.)
Arm Jack Push-up < Child's Pose: Go down into a push-up, as you come up, pop your hands off the floor and jack your arms in. Then go down into a tricep push-up. When you come up pop your hands off the floor to return to a standard push-up position.
Push-up Pop-up < Child's Pose: Push-up and then when you come up pop off the floor slightly lifting off arms.
Step Out Push-up < Child's Pose: Starting in plank, step your left foot and left arm to the left side, moving your entire body to the left. Do a push-up. Return to the center. Now go to the other side.
Knee Plyo Push-up < Child's Pose: On your knees, instead of in full plank, do a push-up, when you come up pop off the floor.
4-Count Knee Push-up < Child's Pose: Do push-ups on your knees, four counts down and four counts up on cue. (Note: 4-count push-ups on the knees would normally seem like no problem, but after around five minutes of intense chest work, I was practically collapsing on the floor.)

Round 3:
Pike-Up Extension < Child's Pose: Start off in plank. Do a pike-up by jumping your feet in towards your arms so that  you are in an inverted "v" then jump back into plank. Lower down onto your stomach and extend your arms and legs straight in front and a few inches off the ground. Return to plank and do a pike-up.
Wide Push-up Extension < Child's Pose: Start in plank with arms wide. Do a push-up. Lower down onto your stomach and extend your arms and legs straight in front and a few inches off the ground. Return to plank and do a push-up.
Low Plank Pike-Up < Child's Pose: Start in low plank, balanced on your elbows. Do a pike-up by jumping your feet in towards your elbows so you are in an inverted "v." You will not be able to get us as high as you would in a normal pike-up. Repeat.
Ski Down Abs < C-Sit Hold: Start in a c-sit position and lift your feet off the floor. Alternate your knees left and right. As you are doing that twist your upper body in the direction opposite the knees in a skiing motion.
"X" Abs < C-Sit Hold: Lying supine with legs straight out and about four inches above the floor and your shoulder curled up, your arms will start on your stomach and then reach out to make an "x" shape above the head. Legs open as your arms open. Alternate the arms and legs open into "x" position and then closed.
Backstroke < C-Sit Hold: Lying supine with legs straight out and about four inches above the floor, curl your shoulders off the floor. Take your arms and then do a backstroke motion. (Note: This move and the "X" Abs are both very challenging. Keeping your legs static and a few inches off the floor is very challenging. For my first time through this, I modified by occasionally having my feet down on the floor and then lifting them up again. This is a bit more challenging than what the modifier is doing but not as hard as having your legs lifted the entire time. I plan to keep doing this as I increase my core strength.)

Round 4:
Burpee Lunge - Alt < Jog It Out: Squat, put the hands to the floor and then jump back into plank (to perform a burpee without a push-up). Jump back into a squat and then jump the left leg forward and right leg back into a lunge. Repeat, this time doing a lunge with the opposite leg. Repeat, switching lunges from leg to leg.
Squat Lunge - Alt < Jog It Out: Squat and then jump your right left back and left leg forward into a lunge. Jump back into the squat and now jump your left leg back and right leg forward into a lunge. Repeat alternating lunging legs.
Frog Jump Burpee < Jog It Out: Start in a wide squat with the hands on the floor. Jump forward. When you jump forward, power up out the squat with the legs straight below and bringing the arms straight overhead. Then do a burpee, where you go back into a plank position. From the plank, hop the feet back in and then return to the wide squat with the hands on the floor. This time, jump forward from the squat position.
Lunge Pulse (No break!): Start in a lunge on the right side. Pulse. Mid-way through, on cue, switch legs. (Note: Because Shaun T got the timing a bit off on this move, we had to lunge pulse through the break so that both sides were even. Yikes!)
Wide Burpee Jump < Jog It Out: Do a wide bupree by squatting, putting your hands on the floor, and jumping your legs back into plank, keeping the legs wide. Jump back into the squat and the stand, jumping vertically at the top of the move. Repeat.
Iron Legs: Start in a squat. Jump into a left lunge. From there, jump into a right lunge. Then do a scissor jump. Return to the squat and repeat all four moves, jumping from position to position. (Note: This was pitiful to watch. My legs were absolutely toast at this point, and it seemed that the participants on the DVD felt the same way because everyone was doing the move once and then shaking their legs out. We had to do this for a full minute. It was a long minute.)


Overall, the workout was more lower body focused; however, the most challenging section was without a doubt round 2, which focused on push-ups. Plyometric push-ups are one of the hardest moves around. The workout nicely mirrors the month one Tabata Power workout but is clearly more challenging. I think the challenge difference between Max Out Power and Tabata Power is definitely greater than the increase in difficulty from the Cardio Challenge to Max Out Cardio, the other month two workout I have done so far. I have to say that in the two month two workouts, I have definitely seen more leg work in month two than what I experience in month one.

Max Out Power was definitely a challenging workout. I liked how the structure of the workout was familiar from the first month but the moves were different enough to be engaging and to make me feel like something new was happening. I'm looking forward to checking out my next new workout of month two tomorrow.

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