Insanity Max Interval Plyo Overview

Insanity Max Interval Plyo Advice

Insanity Max Interval Plyo Equipment

  • Water (lots of it)
  • Towel
  • Court Shoes

Insanity Max Interval Plyo Pros

Insanity Max Interval Plyo Cons

Insanity Max Interval Plyo Moves

Warmup (3 times through)

Jog in place

Straight arm jacks – Jumping jacks while pressing arms above your head.

Heisman 1-2-3 – 3 steps to the right, inside knee to chest, outside elbow to the knee, reverse.

Jump rope side to side – Jump rope, arms switching across the body.

High knees w/ arms out – Arms straight to the sides, knees up to the waist.

Switch kicks – Kick one foot out at a time, keep elbows at chest

Hit the floor Jump up and down to touch the floor with opposite hands.

S-S Floor Hops – Hands on the ground, feet together, jump feet side to side.

Water Break (30 seconds)


Water Break (30 seconds)

Repeat 3 times water in between

Switch jumps – Squat into a 180 degree jump into another squat

Squat push-ups – Squat position, lean forward into a push up, push yourself back into a squat.

Wide in & out abs – Upside down V position, hands on the floor, wide feet, bring your feet in and out.

Power jumps – Jump up, hands to knees.

After 3rd round

One legged V push-ups – Hands on floor facing each other, upside down V position, one leg up, and perform a pushup.


3 times through

Pogo – On one leg, bend over slowly to have your hands touch the floor, then jump up in the air. Switch legs halfway through.

Power push-ups – Pushup position, push up into a standing pike position, feet and hands touching the floor. Back to the pushup position.

Globe twists – Right to left jump up and over, connect shoulder to the knee on the end as your hands touch the group.

Level 3 drills – 16 pushups, 16 floor sprints, 2 times through

After 3rd round

Power lunges and Hop Squats Lunge, then jump into another lunge with the opposite foot forward, jump into a squat and hop into another squat. Repeat


Side push-ups In a side plank position with hands facing each other at a 90 degree angle, the perform pushup. 15 on left and 15 on the right.

Kickstand touch the floor – Standing, bend over into a football stance with left hand on the group, and left foot behind the body. The perform a jump and bring your left knee up and your right arm straight up in the air. Repeat the move, and then switch to the other side.

8 power knees/4 diamond jumps – Bring your right knee to your right elbow, then extend your right leg back and your arms up. After 8 power knees you perform 8 jumps where you touch your hands over your head, and your feet touch in the air.

Balance push-ups – This is a regular pushup, when you come up you move onto same arm and same leg poining in opposite direction.

Cooldown and Stretch