Day 17 Work Out

Hey everyone..so I tried a new pair of shoes!! I wore my good old wrestling shoes and my ankle felt a lot better! still not perfect but not nearly as much pain! The work out on the other hand seemed harder than I remember..haha probably because of the few days I took off, but that is ok..I will be back on track in no time!
Today was just like day 13...Pure Cardio and Cardio abs! What a work out!

Warm Up-3 min 34 sec

Jog- 30 sec
Jumping Jacks- 30 sec
Heisman- 30 sec
1 2 3's- 30 sec
Butt Kicks- 30 sec
High Knees- 30 sec
Mummy Kicks- 30 sec

Repeat 3 times getting faster each time.
Rest/Water Break- 20 sec

Stretch for 5 mins 50 sec doing different breathing techniques, yoga stretches, and leg stretches.

Rest/WB- 30 sec
Work Out- 15 mins and 11 sec
Suicides-1 min
Switch Kicks- 1 min
  Kick in front of you alternating your feet. Hold hands in front of face (like your boxing.)
Wide Football Stance- 1min
  Sprint in place with wide stance and slightly squatting. Face forward, turn right, face forward, turn left, face forward, move to the right, move to the left, move back and then you set (do a lunge with one hand down like football players do.) Then Sprint in place for 10 sec with a normal stance. Repeat.
Stance Jacks- 1 min
   Squat down and reach for opposite foot simultaneously. Make sure you contract your stomach
Pedal- 1 min
   Jog for a bit then Lunge with left foot forward hold for a second and jump to a lunge w. right foot forward also holding for a second. Then repeat.
Hooks and Jump Rope- 1 min
   Punch (right hook) 4 times then pretend to jump 4 jumps w. a jump rope. Punch 4 times w. left hand then jump 4 times. Repeat.
Power Jacks- 1 min
   Squat when you bring your arms down from jumping jacks.
Level 2 Drills- 1 min
   8 push ups 8 sprints while in push up position and then jump up. Repeat
Frog Jumps- 1 min
   Jump back into squat while hands touch in front of you on the ground. Then jump forward hands also touching the ground when you land. repeat
Power Knees- 1 min
Mountain Climbers- 1 min
Ski Down- 1 min
Scissor Runs- 1 min
    Keep your feet flat and step one foot back on foot forward. Alternating feet. I find this awkward so I sprint in place instead.
Suicide Jumps- 1 min
   Push up position, then bring feet forward while still down then jump up. repeat
Push Up Jacks- 1 min
   When you go down in a push up spread feet. When you go up bring feet together.
Rest- 1 min
Stretch for 4 mins 30 sec
   Breathing techniques, yoga and leg stretches.


After all of that..I went into the cardio abs which was as followed..
Jog- 30 sec
High Knees w. Arms up- 30 sec
High Knees Twist- 30 sec
   Twist torso while doing high knees
Jump Rope- 30 sec
Tuck Jumps- 30 sec
    Jump up while bringing knees up and crunch forward simultaneously. Land in a squat and repeat.
Water Break- 30 sec
Wide Tuck Jumps- 30 sec
    Same as tuck jumps but spread legs further apart. Bring elbows to knees.
C Sit Position- 30 sec
    Sit on ground knees bent. Hold hands behind your knees then lean back with back curved so your body looks like C (but on the ground.) After you are in position put hands on ground in front of your hips not behind you.
Twists- 30 sec
    In same C position hold hands together with elbows out. Twist from side to side bringing hands to each hip.
Twist w. Knee- 30 sec
   Lift knee to chest as twisting. hands should touch opposite knee.
A Frame Ab Twist- 30 sec
   Straighten arms but still holding hands. Hands go up and down while twisting.
A Frame w. Knee- 30 sec
   Lift knee while doing A twist. Bring knee in between arms when knees come up and arms go down (during the twist)
Hold Center- 30 sec
   Go to starting C position and hold. Hold hands in front of you.
Rest- 30 sec
Single Leg raises- 30 sec
   Still sitting, have one knee bent and the other straight. Bring straight leg in to chest then back out, Then lift leg up and bring it back down and repeat. Keep hands on floor in front of hips not behind you.
Switch Sides of Single Leg Raises- 30 sec
Rest- 30 sec
Both Legs- 1 min

   Bring both legs in then out then up then down. Still keep hands in front of hips, and keep your legs together.
High Plank Position-1 min
   Hold up position of a push up.
High Planks Alt. Knee- 30 sec
   Bring left knee to side while in plank position and then bring it back and do the right side. Make sure you do this round slow and keep it concentrated on the muscles.
High Planks Alt Knee Fast- 30 sec
   Do same as the high plank alt knee, but do it faster.
Low Plank- 30 sec
   elbows and toes.
Low Plank Alt Knee- 30 sec
   elbows and toes while bringing knees to sides (slowly)
Hold Child's Pose (yoga stretch) for 45 sec
Pulse Tucks High and Low- 1 min
   Get in low plank position and pulse hips in 8 times (almost like a slight hump? haha) then go into High Plank and pulse 8 times. Repeat.
Stretch for another 2 mins and 11 sec. Yoga stretches, (child's pose, downward dog, etc.) stretch your legs and your obliques, and do breathing techniques.


Food-
breakfast- yogurt and a small piece of coffee cake (I couldn't help myself..but I finished it so that won't be a problem again! haha)
mid meal-fruit
lunch-tuna and crackers
mid meal- protein bar
dinner- chicken ceasar salad


For those of you Not doing insanity..
The weather is kinda yucky out today..so I say do some kick boxing, yoga, or pilaties inside! make sure you get a good long stretch in and really make those muscles lean! Or get a jump rope and do 100 jumps plus 50 squats, 50 push ups, and 100 sit ups.


God Bless and stay warm!!