Insanity Insane Abs [Review]

This is a review of the Insanity Insane Abs DVD.

This exercise lasts around 30 minutes and *is* really effective. Is it bone-chilling, Academy Award-winning, P90X Ab-Ripper X good? No. However, for the sake of what it is attempting to do, it *is* quite excellent. The reason for this is because 30 minutes spent only on your abs is a LOT of time, and it is almost impossible unless you are an Olympic athlete.

Consider this: Usain Bolt, the fastest man in Olympic history, can run the 100m dash in under 10 seconds, with a time of 9.58 the last time I checked. After that, he’s done for a few hours. So, for someone to go full force, exercising ONLY their abs for 30 minutes is VERY difficult, if not impossible.

So, in order to maximize the workout’s efficiency, I had to perform some heavy pacing, which is beneficial if your goal is physical endurance rather than strength. Please keep this in mind.

Most individuals see 6 or 8 pack abs and extremely little stomach/waistline body fat when they think of an abdominal exercise. There is a well-known saying that “abs are created in the kitchen, not the gym.”

Unlike all previous Insanity exercises, this one has a different format: we start with a little warm-up and then get right into the program. If you’re doing this as an “extra credit” exercise, you should already be warm.

If you undertake this exercise as a stand-alone, you’ll need to complete more of the program as described below to raise your core temperature.

Insanity Insane Abs Workout

1- Warm-up

  • Jog.
  • High-knees.
  • Twisted high knee.

2- Tuck Jumps

We’ve done these exercises in previous episodes and will perform them again today. A tuck jump is performed by springing straight up and lifting your legs to the right in front of your center section abs. As a guideline, use your hands. To soften your landing, behave like a cat and land lightly on your toes.

Force Jumps: The key to this workout is to focus on power and safety rather than repetitions. Power leaps are similar to tuck jumps, but instead of placing your knees in front of the middle area of your abs, you move them outwards to where your oblique muscles are by opening up your hips. Your knees, feet, and hands are all spread apart.

3- T-Kicks

This is also a former Insanity program activity. The most common issue I find with clients at our F.I.I.T. Camp sessions is that they just kick their legs up utilizing their quads and/or hip flexors; this is the incorrect way to execute this exercise *if* you are working on your core (which is what we are doing here).

As a result, pay special attention here. Stand tall with your arms straight out to your sides, as if in a “T,” and then kick your right leg out in front of you using your core muscles.

You will notice that you perform a tiny standing crunch to get your leg in front of you if you are doing them properly. There is a substantial difference in the way it appears and feels if you have someone see you perform it.

You can feel your abs contracting. Your foot will reach close to or above the level of your hips/belly button; the stronger you are, the higher you will go. Repeat throughout the whole set.

T-Jumps: These are the same as T-Kicks, but you add a leap in between sets. Be particularly cautious not to injure yourself by landing on your toes.

Take a Water Break.

Here, we repeat the series beginning with the Jog.

  • Jog.
  • Knees that are too high.
  • Twisted high knees
  • Tuck Jumps is a kind of jump.
  • Jumps in power.
  • T-Kicks and Jumps

Take a water break.

We’re Now Lying On The Floor.

Place yourself in a C-sit. The “fit test,” like the first Insanity DVD, is a c-sit in which you sit on your buttocks with your legs up and your heels on the ground. After that, place your hands underneath your respective quads (right hand with right quad, left with left).

This following round of ab exercises is one of my favorites on the DVD.

You will enter the following areas from your C-Sit:

6 inches: That’s when you elevate your legs only six centimeters above the ground (which are together). Then retain it for the period of time you choose. Extend your legs before you for this exercise.

Take a 5-second pause.

Flutter kicks: most people know what flyer kicks are, and if you don’t, they’re the same as the 6 inches you’ve just done, except while your feet are still in the air, you only have 3-4 inches of kicks up and down. For the set period, continue running them. What time is it going to take? Get the video now! Get the video now!

Take a 5-second pause.

Scissors: most people know what scissor kicks are, but if you don’t, they’re the same as the 6 inches you just performed, except scissor kicks include performing short 3-4 inch side to sidekicks while your feet are still in the air ;). Continue to execute them for the specified time.

Take a 5-second pause.

Knees In & Out: This exercise is similar to the 6 inches you began with, but instead of simply holding your legs up at 6 inches, knees in and out do so while keeping your legs and knees together and still 6 inches off the ground.


Set #2

The second set of your C-sit exercises will be the same as the first, but in half the duration, so if you completed 1 minute for each exercise, you will do 30 seconds this round.

  • 6 Inches.
  • Break.
  • Flutter kicks.
  • Break.
  • Scissors.
  • Break.
  • Knees In & Out.

For the following series, we’ll start from the C-sit position.

Power Abs (Hands Down): This exercise is similar to the power jumps we performed before. However, we are still seated. Begin with your legs shoulder-width apart and your knees raised off the ground (as if you were a lady sitting on a table with stirrups waiting for the OB/GYN ;P).

Bring your knees up to your shoulders or as far as you can with your hands on the ground close to your quadriceps for support, then return down and have your heels contact the floor. Repeat this practice for the whole of the time allocated. Make an additional effort to keep your chest high.


Power Abs (No Hands): This exercise is similar to the one you just completed, except your hands are now in the air. When your knees come in towards your shoulders, align them with your elbows at around lower chest height. Rinse and repeat for the specified amount of time.


Over the Mountain: This movement is a mixture of a few of the previous drills. Combine In & Outs, 6 Inches, and, to a lesser degree, Power Abs over the mountains.

Begin with your feet up and knees together, but your legs and knees are shifted to your right side, then bring your legs in towards your chest, but this time you are producing a half circle and going “over the mountain” and extending your legs to your left side, then tap your outside heel on the ground and repeat.

Keep an eye on your form and don’t overdo it. As usual, doing fewer repetitions with good form is preferable to doing more reps with a half-assed form.


Core Adduction (Hands down): This exercise is similar to Power Abs, except instead of your legs going towards your chest, your knees will meet in the center and then go back out to touch the floor.


Core Adduction (No Hands): You saw it coming; so did I, and I was like, “Damn.” The only difference is that you can use your hands. Your hands are doing a jumping jack action.


(Hands down): I’m sure you don’t need me to explain what a bicycle is, but I’ll do it anyway. Bicycle runs are similar to modified scissors, except they include pedaling and running at the same time. Just make sure your heels do not contact the ground throughout this workout.


Bicycle run (No Hands): It should sound like a bitch, because they are. Sure, they stink, yes, they hurt, but they have to be done. If you’re tall like me, they are considerably worse. As if you were a boxer, keep your elbows by your sides.


Set #1 is finished.

Since you just breezed through the first set, the second set should be considerably easier….right?.

Set #2: We will repeat the previous set but just for half the time. However, rest periods are still 5 seconds long.

  • Power Abs (Hands down).
  • Rest.
  • Power Abs (No Hands).
  • Rest.
  • Over the Mountain.
  • Rest.
  • Core Adduction(Hands down).
  • Rest.
  • Core Adduction (No Hands).
  • Rest.
  • Bicycle runs (Hands down).
  • Rest.
  • Bicycle runs (No Hands).

Take a water break.

Okay, we’re finally moving out of the C-sit position and into a low plank beginning posture.

Low Plank Hops: Starting in a low plank posture, hop side to side on your toes utilizing your core and legs. This exercise requires you to keep your feet together the whole time. Try to keep your butt out of the air as much as possible. Also, don’t sag your hips. You don’t want to have ripped abs but a sprained back.


Alternating Balance Grips: Starting in a low plank, raise the same side leg and same side arm straight out and hold that posture for a (split, if necessary) second, then return to low plank and immediately move into balance holds with the other arm and leg. Don’t put your buttocks in the air or sink your hips, like you would with any other plank. A straight line should be drawn from the back of your head to your heels.


Available in the last video and in a whole board, alternating knee with the elbow. The knee to the elbow starts in a low plank position, then you take your right knee to the right elbow and move the side like the alternative balancing holds.


15 seconds of the knee to elbow alternating. Yes, once more.

Oblique rotation (also known as 1 leg crossover mountain climbers) – Right side – For oblique rotations, we begin in a complete plank position. Then, with your right knee, bring it to your left elbow, and with your right knee, bring it to your right elbow.

Left side oblique rotation


Plank walkers- Righ: This is a blend of military crawls (if you recall them from my previous article) and a new workout for us. Plank walkers begin in a complete plank position.

Then, starting with your right elbow, drop down to it, then your left elbow (since you’re in a low plank), you want to “walk” your legs out to shoulder length, right leg first, then left leg. Next, return to a complete plank, beginning with your right arm and working your way down to your left arm.

Next, draw your legs together, beginning with your right leg and working your way to your left. You’ve returned to the starting point. The order is as follows: right arm, left arm, right leg, left leg, and repeat. Start with your legs instead of your arms.

  • Rest.
  • Plank walkers – to the left.
  • Pose of a child
  • Stretching routine to cool down.
  • Pose of a child


Will insanity give me abs?

Yes. The Cardio Abs exercise in the program focuses on your midsection. Because the Insanity program is a total-body exercise, it works the back, although it is mainly focused on lower-body muscle groups.

How long is insanity insane abs workout?

This exercise lasts around 30 minutes and is quite effective.

How many calories does insanity insane abs burn?

Exercise at this high-intensity level, according to the Insanity website, may help you burn up to 1,000 calories each hour.


Insanity Insane abs is a harsh, nasty exercise that I would not suggest unless you are already in great condition. As I previously said, it is a really fantastic exercise, but I believe it is too lengthy, and I prefer the P90X Ab-Ripper X exercise to this one owing to its shorter duration and more concentration.

When Ab-Ripper X loses its luster and/or you’re searching for abdominal muscle endurance (read: cyclists, marathon runners, and the like), this is arguably the best exercise for what they’re doing. And, since Insanity is a plyometric training regimen, it fits in well with the overall goal.

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