Day 9 Work Out

 Day 9...I feel like I have already been doing this for 2 months!! My body def feels tired..but I am going to keep pushing through to see those results!! Today was just like day 5...and was extremely hard!! but here it goes..

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.



Food-
breakfast- nutrigrain bar and a chobani yogurt with granola
mid meal-fruit
lunch-tuna and crackers
mid meal- fruit
dinner- chicken on a salad with some fruit


For those of you not doing insanity..
Today is another biking day! Ride Hard for about 30-40 mins and when you get back do some push ups and abs. If your legs aren't jello do some lunges and squats also.