Run: Active rest day
Additional workout: Insanity Plyometric Cardio Circuit
So over the last couple days I have referenced the Insanity workout program by Beach Body. I know there are a lot of other options and workouts that might be just as good. But for me this is one of the better at home workouts you can purchase. It is strictly body weight exercises so there is no additional equipment needed, all you need is a dvd player, a television and a space to workout.
The Insanity workout is a 9 week workout with one day off per week. The calendar is included with the program and all you have to do is follow the calendar day to day. The workouts increase from about 35 minutes to eventually 60 minutes into the second set of 4 weeks. The first 4 weeks you will be hit with a Fit Test, Plyometric Cardio Circuit, Cardio Power & Resistance, Cardio Recovery, Pure Cardio & Cardio Abs. After the first four weeks you get a 1 week recovery week where you do the Core Cardio & Balance for 6 days. This is a good recovery but still very challenging workout that isolates your core for 6 straight days. For the last 4 weeks you turn it up a notch and go through Max Circuit Interval, Max Interval Plyo, and Max Cardio Conditioning along with some of the programs from the first 4 weeks.
There is a lot of jumping and push-ups in these workouts but it is a program everyone can do. Just do what you are able to do. You will see an increase in fitness and overall muscle endurance over the course of the 9 weeks as this program takes traditional interval training but attacks it basically upside down. In traditional interval training you typically work hard for a short amount of time and recover for a longer period. In the Insanity program you work hard for 3 minutes doing a series of exercises then recover for 30 seconds.
So some of you might ask … why do I need to do this when I am already running? Well as we all know just running will not increase our core as much as we would always like. It is only part of the process of getting ready for the 26.2 journey. As we log distance in our runs our legs and heart can carry us the 26.2 but what if you want to push it up a little with some speed we need that core power and strength to push us a little. This is a great workout to get us there. Along with my runs and speed training and barefoot running, I have credited Insanity to giving me the core strength training I need to help me push those faster times. Since starting the Insanity workouts in December I have seen my half marathon times go from 1 hour 45 minutes and 27 seconds to a more recent 1 hour 31 minutes and 8 seconds. The proof is in the numbers and also my body is no longer fatigued like it used to get during some of my longer runs. Give it a try or like always I have open workouts doing the Insanity program at my home for my friends.
To purchase the Insanity program you can go to the Beach Body website at www.beachbody.com