Hello and welcome! This page is dedicated to the Insanity cardio power and resistance workout. Here you will find a full list of all the exercises performed as well as a complete description of each exercise. The intention of this page is to help you decide whether or not the Insanity workout is right for you.

Insanity Cardio Power And Resistance Workout #

Cardio Power And ResistanceThe warm-up for this workout is slightly different than the previous two. It begins with jogging, continues with power jacks, log jumps, 1-2-3 heismans, butt kicks, high knees and ends with vertical jumps. This is repeated a total of three times, progressively faster each time. As mentioned in my other DVD descriptions, the warm-up is possibly the most important part of the actual workout as it helps to prevent injury during the rest of the workout by properly warming up your muscles. Immediately following the warm-up is a series of breathing exercises and stretches.


The cardio power and resistance exercise list is a bit of a doozy, primarily focusing on the legs and triceps. You will be performing lots of jumps, so make sure you are landing softly (a mat could be beneficial). The first time I completed this workout I could already feel myself becoming a little sluggish by the time I reached the hurdle jumps. Then came globe jumps which I was already all too familiar with from the fit test. I could only complete two rounds before I had to take a break. These jumps took everything I had to give! Even so, I was feeling pretty good when I finished this workout. Just make sure you are paying attention to Shaun T – listen to the cues and listen to the safety tips. And most importantly of all, know your limits!

Exercise List #

  • Power jumps – start from a squat position and perform a vertical jump. Use your core to bring your knees up to hip-height while you jump and bring your hands down to meet your knees.
  • Belt kicks – with your hands on your hips, take a step to the right while kicking your left foot out in front of you. Repeat with the right foot while stepping to the left.
  • Hit the floor – in this exercise, you are jumping from left to right, bending down and touching the floor between your legs as you land on each side. Make sure you are reaching high as you jump.
  • V Push-ups – starting in plank position, walk your feet inward toward your hands so that your body makes a giant upside-down V. With your fingers pointed inward toward each other, perform a push-up using your shoulders.
  • Triceps dips – sit on the floor and plant your feet firmly in front of you. With your hand directly under your shoulders, use your triceps to lift your body off of the ground.
  • Triceps dips with one leg in the air – the same as above, but with only one foot on the ground while the other is held up high in the air. Repeat on both sides.
  • Triceps ball push-ups – starting in an upside-down V position (similar to V push-ups above), transition from your feet to your toes while bringing your knees down between your arms. With a rounded back and tight core, use your triceps to perform a push-up.
  • Hurdle jumps – in this exercise you are running in place for a short period of time followed by a jump sideways over an invisible hurdle. Repeat from left to right for the allotted time.
  • Globe jumps – the same exercise performed in the fit test. Start with you hands on the floor and jump up and to the right. Repeat in a backward motion, again to the left, and once more to the front.
  • Moving push-ups – similar to regular push-ups but with every downward motion, separate your arms and legs so as to ‘step’ to the side. Bring your hands and feet back together with the upward motions. Repeat with two steps to the right and two to the left.
  • Floor sprints – from plank position, alternate bringing your feet up toward your hands in a sprinting motion. Make sure to keep your butt down.
  • Hop squats to push-ups – the last exercise starts in a squat position, hopping up and down. When Shaun shouts out the cue, drop to plank position and perform a standard push-up. At the cue, jump back to squat position and repeat.

Once you have completed all of the cardio power and resistance exercise, Shaun T leads you through some breathing exercises and a cool down stretch similar to the warm-up stretch performed earlier.

This concludes the cardio power and resistance page.

Otherwise I would encourage you to continue reading about the rest of the Insanity workouts by following the links below:

Previous: Plyometric Cardio Circuit

Next: Cardio Recovery