Step-Out Push-Up - move the arm and leg out to the side and do a push-up, bring back to center, move other arm and leg to other side and do a push-up.WOA, I eventually started going in slow motion towards the end. Push-Up Pop-Up - do a push-up and pop off the ground 2mm when you press up.Tried a few on my toes - ended up on my knees. Arm Jack Push-Up - keep the feet together this time and open and close the arms while doing a push-up when they are wide.I am not going to lie - I modified this - and ended up on my knees halfway through. Plyo Push-Up Jack - legs open and you do a wide push-up, feet come together and elbows stay close to rips for a tricep push-up.Chair Hold - hold the squat again and act like you are dragging the feet together (to isolate the muscles) and at the end you lift your toes off the ground just to be sure the weight is in your heels.Okay, it is here that I took a break at 9 minutes. Low Squat Pulse - stay in the squat and pulse.Low Squat Pulse + Up/Back - stay in a low squat and pulse until Shaun T tell you to jump forward or back and continue to pulse.Slap Back Jack + Up/Back (on his 'go’) - if you do not listen, you get 20 push-ups.When you are in the air - your hands are behind your back and when you land into a squat bring your hands forward. Slap Back Jump Side/Side - do the same as Up/Back, but move side to side.Slap Back Jack + Up/Back - while jumping forward and backward slap your hands together behind your back while in the air and then bring them in front of your hips when landing in a squat.Each exercise is 45 seconds with a 15 second rest.Īn early water break is never a good sign of what is about to come… He gives you an early water break because he has to 'explain somethin’ to you’. Heisman - alternate knees up while moving your arms back and forth (should look familiar if you have done INSANITY).Lateral Lunge Kick Left - lung to the other side and kick your left leg.
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Slap Back Jack - jump your feet open and closed and slap your hands behind your back when the feet are wide.Lateral Lunge Kick Right - lunge to the left and then come back up to center and kick the right leg.Mummy Kick - alternate kicking the feet forward and cross your arms over the other (alternating).Medicine Ball Twist - act like you have a medicine ball in your hand and pull it side to side as you open and close your feet.Jog It Out - this is simple enough, jog in place quickly.High Knee Pull - start with your hands up and then alternate lifting knees and bring your elbows down to the knee using your obliques.This is not the typical 2 or 3 times through kind of warm-up, this is a few moves to get your body warmed up and I thought I was going to be okay - until the real thing started.