This week’s workout is from one of our Featured Designers on BootCraft, Roxanne Walbancke.
Check out BootCraft to see all 19 of Roxanne’s drills plus 300 more others from various designers. Thanks for sharing with us Rox!
Insanity
Drill Length: 40 minutes
Equipment needed: Optional, this example is all bodyweight
Set Up
Set a timer for 39 rounds of 20s (3 rounds of this with a 2 minute rest in between).
Workout
For each round there are 5 exercises.
In an accumulator format, start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. Take a 2 minute rest, then start the next round.
Complete all 3 rounds to finish the workout!
20 seconds (20s) per exercise:
- Exercise 1 then 20s rest
- Exercises 1 and 2 then 20s rest
- Exercises 1, 2, 3 then 20s rest
- Exercises 1, 2, 3, 4 then 20s rest
- Exercises 1, 2, 3, 4, 5 then 20s rest
- Exercises 5, 4, 3, 2, 1 then 20s rest
- Exercises 5, 4, 3, 2 then 20s rest
- Exercises 5, 4, 3 then 20s rest
- Exercises 5, 4 then 20s rest
- Exercise 5 then 2 min rest before next round
Round 1:
- Touch Floor Jump Squats
- Plank
- Squat Thrusts
- Broad Jump with Reverse Jog
- Fast High Knees
Round 2:
- Plyo Lunges
- Jack Knives
- Roo Jumps
- Push Ups
- Jumping Jack + Squat
Round 3:
- Tuck Jumps
- Russian Twists
- Bear Crawl (forward and backward, 4 steps each way)
- Burpees w/a turn
- Squat w/Butt Kick
Finished!
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Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?
This workout is exactly the same as one of the workouts on The HIIT Mum app PT in my Pocket except for the third round. This is hardly original.
Hi Bel, thanks for letting me know. I was unaware.
To be honest…I don’t care where the workout came from….I’m thankful for it, and had it not been included here I wouldn’t have seen it! And let’s be honest, we all take a little from here and a little from there and make it our own workout.