These exercises can be performed after two weeks of the first set of the Insanity training workout that we showed last week. In the first level, we focused on core and cardio and in the second level, we will be looking at core, cardio and resistant training along with external resistance with bosu-ball and medicine-ball. Make sure you do proper warm-ups along with dynamic stretches and cool down with passive stretches to bring back your heart rate to normalcy. These workouts can be performed for about 50 minutes to an hour. You have to perform these exercises till you are completely exhausted and then move on to the next exercise. Do these continuously for three minutes and rest for 30 seconds. These circuits can be performed for as many sets as possible.
Bicycle Crunch on Bosu Ball
Bicycle Crunch on Bosu Ball:
Keep the bosu ball on the floor and lie on it by placing your hips firmly on the doom. Keep your hand behind your head and interlock your fingers.
Slowly, lift your knees to a 45-degree angle and squeeze your abdomen before you lift your leg up. At first, go through a bicycle pedal motion and later on, alternatively, touch your elbows to the opposite knee as you twist back and forth. Perform the same as fast as possible and till you get exhausted. Make sure you have proper balance.
Note: Tuck your tummy in throughout the movement.
Squat Jack
Squat Jack
Sit in a wide squat position touching your finger tips to the floor in front of you.
Jump high into the air and join your feet together, simultaneously raise both hands over the head and join them together. Jump up and come back to the original position. Perform the same as fast as possible and as many as possible till you get exhausted.
Note:
Keep your spinal column neutral.
Jump up and land on your toes.
Lunge Jump With Pelvic Twist with medicine ball
Form a standing position holding the medicine ball in front of your chest.
Jump into the air and then land in a split position with the right leg bent and left leg extended at the back (Basic Lunge Position). Twist your trunk along with the medicine ball to your right. After landing, jump immediately and again land in a split position with legs reversed, simultaneously twist your trunk and move your hands to your left side. Without any rest, repeat this movement alternating with the other leg in front and twisting your trunk with the medicine ball on hand. Perform the same as fast as possible and as many as possible till you get exhausted.
Note:
Twist your trunk towards the leg, which is front.
Keep your body straight and don’t allow your front knee cross your toes. Make a soft landing. Hold your core tight throughout.
Bosu Ball Burpees
Bosu Ball Burpees
Stand holding the edges (platform) of the bosu ball at chest level with the feet shoulder width apart. Lower your body into a squat position, holding the bosu ball (dooms side should face outwards). Keep your hands firmly on the edges of the bosu ball, then place the ball on the floor and kick your feet back in to a push-up position. Lower your chest to do a push-up and pull your feet back to the original position. Stand up holding the bosu ball and then jump into the air while raising the bosu ball over your head and repeat the same. Perform the same as fast as possible and as many times as possible till you get exhausted. Hold your core tight.
The writer is a master trainer, Zen Sports & Fitness.
