I started with 10 minute solution 5 day abs kickbox to get a little more w/up 74 calories Max HR 149, I then did Insanity Upper body weights 48 minutes, 410 calories, 167 Max HR 135 Avg Hr, 30% fat, then I went on and did Insane Abs 34 minutes 274 calories, Max Hr 168, Avg Hr 133, Total calories burned was 758, workout was 1 hr 32 minutes, 32 minutes in my zone.
Insanity upper body weights went like this( I hope it is understandable because I tried to shorten all of the typing)
Each exercise done for 1 rnd then repeat for 3 times
360degree shoulder press rnd 1 12 reps 20's, rnd2 10 reps 20's,rnd3 8rep25's
Pulse bicep curls with iso hold rnd 1 4&4 3 times 20's,rnd 2 5&5 2 times 20's,rnd3 4&4 2 times 20's
in/out abs/triceps push ups BW 12 reps, 10 reps, 8 reps
floor sprints BW 30 sec, 20 sec 10 sec
30 sec rest between each round
Squat bicep curls (concentration curls) 12 reps 20#, 10 reps, 25#,8 reps 25#
180 degree lateral raise 12 reps 12's, 10 reps 12's,8 reps 15's
feet elevated tricep dips both feet on bench 10 reps, rt raised 10 reps, lft raised 10 reps same on all 3 rounds
Power Jumps 12 reps, 10 reps, 8 reps
30 sec rest between each round
rotation flys on bench with head & shoulders elevated 12 reps 10's,10 reps 12's, 8 reps 12's
push ups with front raise 12 reps 8's, 10 reps 8's, 8 reps 10's
high knees 30 sec, 20 sec, 10 sec
30 second rest between each round
chest press with shoulders and head elevated/leg raises 12 reps 12's, 10 reps 15's, 8 reps 15's
bent over rows/flys 12 reps 15's, 10 reps 20's, 8 reps 20's
ski abs 20 reps, 10 reps, 20 reps
