Insanity - Max Recovery

Hey, what's up everyone? Just going to do a short review today of the next Insanity workout, Insanity - Max Recovery. This workout was designed to really stretch out the lower body as well as get plenty of core work in. With the high amount of ballistic type movements that the Insanity workout series asks you to do, it is very important that there are designated days for the body to be allowed to recover. The stretching of the legs and groin area becomes especially critical because of all the squat type of movements that are done through out the different workouts.

TIP OF THE DAY/EXERCISE OF THE DAY:


The high/low plank, its a very challenging multiple muscle group core exercise. Core, shoulders, triceps and chest are the muscle groups that will be activated from this exercise



First start out in the low plank position. Make sure that your butt is in line with your back so you look like a flat board. The guy on the left side of the picture has his butt up a little on the high side but its not that bad. At this point of the workout, its probably the last 10 minutes out of a 45 minute workout. Make sure that your elbows are directly below your shoulder and that your elbow forms a 90 degree angle.



Push up one side at a time. In this example, they are pushing up on the right side first. Use the right side to push the torso up while making sure to keep the core tight. Your upper body can rotate to accommodate one arm being extended while the other arm is still bent.





Extend the other arm like the first arm so you are now in high plank position. This should feel like your regular push up stance but your hands are probably lined up very close to shoulder width apart.








Next, go back down with the first arm while maintaining a tight core and your stomach drawn-in. Again, allow your upper body to twist all while maintaining complete body control. Make sure to keep proper form through out this movement. Don't go faster than you can control.







Bring the second arm back down so that you are back in low plank position. Repeat this sequence for the desired number of repetitions. Allow yourself a short break. Then repeat the exercise starting with the other arm in the sequence so that both sides are worked equally.






This was a very challenging exercise for me. Maintaining proper form was difficult. I took several breaks. From personal experiences doing the low plank, sometimes its easier to balance when your forearms are parallel to each other rather than allowing your hands to come together. Try both ways and see what works best for you.

Well that's all for tonight. Get your sweat on and happy dieting.

- Joel via iPhone