This was by far the shortest video of the Insanity series and also probably the easiest, Insanity Cardio Abs. To tell you the truth, I got more of a hip flexor exercise than I did any abdominal exercise. Overall, the video is about 15 or 20 minutes long.
I do get the whole short workout thing, and a good, and the operative word here is GOOD, 15 minute ab workout is about all you need. However, this one ain’t it; I felt almost zero ab work. Personally, I would have to go through this DVD at least twice to actually get a half-way decent workout.
Insanity – Cardio Abs
As a fitness trainer I am considered WAY above average fitness shape. What I consider easy is almost a death sentence for most people. For example just last week on Wednesday, Julie and I went to San Francisco to eat at Scoma’s on Pier 47. While on Fisherman’s Wharf, we thought since we were already in San Francisco, we might as well walk across the Golden Gate Bridge. Twenty-five miles and over three hours later, we were done. Personally, I didn’t think anything of it. But talking to my editor/friend Julie, apparently walking 25 miles, half of which is mostly uphill, is somewhat of an accomplishment for a lot of people. So, keep in mind that when I say something is not that hard, that it’s coming from a fitness trainer who rides his bike 40 ~ 60 miles several times per week in the spring/summer time *just for fun.*
Personally, I like mind bending, complete exhaustion workouts just so I feel alive. If you consider yourself in the average shape range, this is going to be a good workout for you.
If you are like me, don’t bother with the Insanity Cardio Abs. Instead, precede directly to Ab Ripper X in the P90X series; it’s much better than your double espresso shot morning latte from disgusting ass Peet’s coffee :p
Insanity Cardio Abs
Ok. The start of this is as normal. Warm-up, stretch, exercise then stretch again. Same format – different day. For this exercise sequence you are going to need a mat.
- High Knees
- High Knees with Twist
- Jump Rope – Keep knees soft
- Tuck Jumps – Use core to lift knees
Water Break – 30 Seconds – Don’t stop moving
- Wide Tuck Jumps – These are the same exercise you just did in your warm-up, but your leg stance is wide. Hence…
Get into the C-Sit position
- Twists – Here all you are doing is having your arms in front of you and twisting side to side in your C-sit position
Twist with Knee
- The same thing you just did but you are adding a knee to your forearm
A-Frame Ab Twists
- These are more or less the same thing as the twist, but your arms are extended into an A-Frame shape.
A-Frame with Knee – Hi!
- Hold Center – Just hold yourself in the C-sit position
Water Break – 30 Seconds – Return to the C-Sit position
Single Leg Rises
- While you are in the C-Sit position, extend one leg on the floor. Now raise that leg so it is still extended and about 2 inches off the floor. The sequence for this exercise is in, out, up, down. Now do that with your leg keeping it off the ground. Only go as far as you can comfortably go, while still maintaining good form. Remember this is an abs exercise so use your core to move your legs.
Insanity Cardio Abs
The biggest problem I see with most people who are new to working out, whether it is in the gym, at home or otherwise, is newbies think more is better. This is especially true with men in the gym. I will see guys who have not worked out in ages try and lift the heaviest amount of weight they possibly can. Consequently, their form is so bad they will end up injuring themselves. WRONG, WRONG, WRONG. DO NOT sacrifice reps or weight in place of proper form…EVER.
For women or girls, this is true in a different way. About 65~75% of the readers to this website are women.
So for women I will use an example you will understand.
Although women don’t necessarily do this in exercising, they will do this when applying make-up. For most newbies (read young and old) women and girls, most think that more make-up is better. WRONG, WRONG, WRONG. Just because your skin is not perfect like you see in some magazine that tells you that you suck, does not mean you need to cover-up whatever skin problems you have (pimples, wrinkles, bags under your eyes, etc.) with make-up. Just like with exercise less, with proper application, is one million times better than just more make-up.
- Remember – Less is more. Form is better than quantity.
Single Leg Rises
- Continue this exercise with your other leg. – always rest when you need it.
Water Break – 30 Seconds
Both Leg Rises
- Now you are going to do the same thing you just did with both legs at the same time.
High Plank Position
- You are now assuming the high plank position.
High Plank Alternate Knees
- While in the high plank position (i.e. a full push-up position), use your core to bring your knee to your shoulder – alternating sides. Remember my little spill about proper form.
High Plank Fast Knees
- Same exercise you just did, now pick up the pace. Form, Form, Form.
High Plank Position
- Assume the low plank position (i.e. in a push-up position but on your elbows)
Low Plank Alternate Knees
- Watch your form and keep your butt down.
- Use this time to stretch and take a quick breather.
Pulse Tucks – Low & High
- In this exercise you are in both a low and high plank position. Here you are only moving your abs and butt while keeping the rest of your body as straight as possible. The focus here is to utilize your abs to make the most of the exercise. You are pulsing 5 times then switching plank positions.
Stretch – Really use this time to stretch – Very important.
The work out is really short and was easy for me. If you are not working out on a consistent basis, then this might be hard for you. To me, I barely felt my abs working. I would have to do this at least 2 times just to feel anything.
Overall I give this 2.5 out of 5 Charles Faces.
This concludes my review on Insanity Cardio Abs.Google+