Hello again! What follows is an in-depth overview of what you can expect from the plyometric cardio circuit DVD in the Insanity package. This is really the first workout that you perform in the Insanity program (not counting the fit test), and let me tell you, they do not hold back at all! This page is designed to provide information for those that are considering taking the leap into Insanity. If you are still not certain after reading the following information, you can check out my overviews of the rest of the Insanity workouts using the menu to the right or by visiting my Insanity Workouts page.

Plyometric Cardio Circuit #

Plyometric Cardio CircuitAs all of the Insanity workouts do, the plyometric cardio circuit workout starts with a standard warm-up. This warm-up consists of jogging, jumping jacks, heismans, 1-2-3 heismans, butt kicks, high knees, and mummy kicks. This series of warm-up exercises is repeated three times, each time progressively faster in order to properly warm-up your muscles. And then after a short rest, it is straight into a series of breathing exercises and stretches. It is imperative that you don’t skip this part of the DVD as it is a critical part of injury prevention.


The exercise list on this DVD is fairly straightforward, but incredibly intense! The first time I completed this workout I was already exhausted by the time we reached level 1 drills. It has become slightly easier each time I go through it, but it still kicked my butt through to the last time I completed it.

Shaun T starts you off explaining that this is interval training where your heart rate will shoot up while you work out, and then briefly come down while you rest before you start the cycle all over again. And then it begins.

Exercise List #

  • Suicide drills – to complete these, you run from side to side, bending down and touching the floor when you reach the furthest point to each side.
  • Power squats – Power squats resemble standard squats except that instead of easing in out of squat position you are jumping in and out of squat position.
  • Mountain climbers – when you see this exercise you will understand the name perfectly. It is similar to a high-knee jog but reaching upward while running, making a motion that looks like you are speed climbing up the side of a mountain.
  • Ski jumps – jump from side to side, bend your knees and swing your arms like you are skiing down a hill.
  • Switch feet – jumping up and down and swinging the feet in a scissor-like motion, switching feet from front to back with every jump.
  • Football wide sprints – you are running in place but in a very wide stance (opening your hips). After a bit of running in place like this, drop to the ground, set and sprint in place.
  • Basketball drills – start bent down with your hands to the floor. In a powerful jumping motion, make as if you were shooting a basketball. Drop back to the floor and repeat.
  • Level 1 drills – from an upright position, drop to the floor and do a series of pushups followed by a series of floor sprints. Bring your feet up between your arms, jump into the air and then repeat (this is the exercise that just about destroyed me).
  • Ski abs – from plank position with feet together, bring your feet up toward your right shoulder in a jumping motion. Jump back to plank and repeat on the left side.
  • In-out abs – from plank position, bring your feet up between your arms in a jumping motion. Jump back to plank and repeat.
  • Jabs – start with a wide stance, knees bent and alternate between left and right jabs.
  • Cross jacks – one armed jumping jacks with feet go from a wide sideways stance to a wide front-to-back stance.
  • Uppercuts – start in a wide, low stance, alternating between left and right uppercuts.
  • ‘Attack’ – similar to the jab but in a lower, squat-like stance and with open hands.

Finally, the workout ends with cool down stretches and breathing exercises similar to the ones completed earlier during the warm-up. Make sure to rehydrate and eat a proper, protein filled meal to help your muscles recover (it’s not exactly in the nutrition guide, but this has become one of my favorite, simple meals)

I hope that you have found this write-up useful in your decision making. My recommendation remains that anyone can complete the Insanity workout if they are well informed going into it.

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

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