Insanity Plyometric Cardio Circuit Overview

This Insanity Plyometric Cardio Circuit workout has a good mix of moves, though my abs usually kill after this one. I’ve yet to get through the Ski Abs and In and Out Abs without needing a serious break in the middle. I like the full body aspect, though I’m not sure how plyometric the workout really is.  Read up on the P90X3 workout here.

Insanity Plyometric Cardio Circuit Advice

I learned not to go so deep with my power squats so I can make it through the ski downs, the first time through I could barely ski. Same with the 2nd round and the abs, if I followed Shaun T’s and did exactly what he did I would easily burn out and not be able to do the moves. I decided to ease up a little so I could do more, and that way when it became easier I would push a little harder.

Insanity Plyometric Cardio Circuit Equipment

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

Insanity Plyometric Cardio Circuit Pros

It’s an overall enjoyable workout that, like the rest, if you push it, you will get an awesome workout.

Insanity Plyometric Cardio Circuit Cons

Not many cons with this workout.

Insanity Plyometric Cardio Circuit Moves

Warmup (3 times through)

Jog – Jog in place

Jumping Jacks – Regular Jumping jacks, make sure your arms are straight

Heisman – Hopping back and forth on each leg ending in the heisman position with your outside hand up by your face, and your inside hand at your waist with your elbow out.

1-2-3 Heisman – Shaun T’s signiture move, right to left 3 steps, and end in the Heisman pose

Butt Kicks – Jogging in place trying to kick your own behind

High Knees – Jogging in place while trying to lift your knees above your waist

Mummy Kicks – Legs are straight and alternate kicks, with arms straight and in front, crossing over and under each other

Water Break (30 seconds)


Water Break (30 seconds)

Round 1 (3 times through)

Suicide drills – Moving from left to right, and reverse. At each end you squat inward and touch the floor.

Power squats – Similar to regular squats except you will jump up and back down into the squat.

Mountain climbers – Jogging in place with high knees, hands above head, each time a knee comes up, reach with opposite hand as if you are climbing a mountain. This really hits your core.

Ski down – Feet together, jump right to left, as you land squat and swing your arms back as if you were skiing.

Additional 2 moves after 3rd round:

Scissor runs – Feet move front to back opposite one another, while arms do the same but in the opposite order. Keep both feet on the ground

Wide football sprints – Feet shoulder width apart, run in place. Shaun will instruct your to shuffle to the right, shuffle to the left, shuffle up, shuffle back, set for a sprint, and sprint in place.

Water Break (30 seconds)

Basketball drills – Standing position, bend down as if to pick up a basketball, the jump up and shoot, land softly to grab another ball. Repeat.

Level 1 drills – Standing position, drop your hands to the ground and jump back to plank position. 4 push-ups are followed by floor sprints. Jump your feet back up to your hands and stand up, repeat.

Ski abs – Plank position with your feet together, jump your feet up and to the side, back to plank, then up and to the other side. Repeat.

In-out abs – Plank position, jump your feet up between your arms, jump back into plank and repeat.

Additional 3 moves after 3rd round:

Jabs – Standing with wide feet and knees bend, switch between right and left jabs.

Cross jacks – This is a jumping jack where you cross over your feet and your opposite arm moves from your waist over your head. One arm at a time as you cross, repeat with the other arm and cross feet the other direction.

Uppercuts – Feet shoulder width apart, switch between left and right uppercuts.

‘Attack’ – similar to the jab but you need to lower your body into a squat like stance, and with open hands you try to hit/push your opponent.

Water Break (30 seconds)

Cooldown and Stretch