should you set up your home gym in your garage? here's what you need to know
should you buy a peloton? here's how to decide
tell me more
I'm Mickie. I run One Strong Southern Girl from Small Town, TN. I love what I do. I want you to remember me because I helped changed your life.
Diamond Push Ups.
After you do this Insanity Max:30 routine (Tabata Strength), the word ‘Diamond’ might stir up a pounding in your chest that has nothing to do with carats or beauty.
Tabata Strength is hard but effective.
The breaks are 10 seconds long. Guess what? That’s really freakin’ short.
But you’re going to conquer this workout. On purpose.
Here’s a little reminder of what Insanity Max:30 looks like:
There’s more. Let me explain everything you need to know about Insanity Max:30 Tabata Strength…
This post may contain Amazon (or other) affiliate links which won’t change your price but will share some commission. You can get more information about that here.
Equipment-Nada (‘Your body is your equipment’—Shaun T)
My rating– A
Remember that my choreography rating has to do with how complex the exercises are—not how difficult the workout is. This is a HARD workout, but the choreography itself is simple, anyone can figure out the steps.
Most of the exercises in Tabata Strength are done at your own pace. Don’t use that as an excuse to puss out. Push yourself.
In the main workout, the exercises are done for 20 seconds (30 seconds each in the warm-up) followed by a 10 second rest move (either a jog or a child’s pose). After each recovery exercise you move on to the next grouping.
Try to keep up with Sarah. She’s in the gray sports bra and tiny black shorts. She gives it 100% and is a badass. I love her.
There’s really only one official water break so keep your water close by so you can grab a sip when you need it.
Read to the end for links to a few places you can compare prices for this video 🙂
You do four exercises for about 30 seconds each (then repeat them once):
Straight Arm Jacks
Scissor Chest Opener (scissor the legs with wide arm claps)
Downdog/Alternating Spider Lunges
REPEAT all 4 exercises for another 30 seconds each
Warning: this is the only official water break. Use it.
*Remember these are all done at your own pace. Do as many as you can for the 20 seconds.
After each exercise you jog in place for about 10 seconds. This is your Rest Move.
Diamond Jump/Single Leg Burpee (right)
Diamond Jump/Single Leg Burpee (left)
Diamond Jump/Burpee (yes, again)
You got this! My goal here is 8-10. So. Hard.
Again, I try to squeeze out 8-10 reps.
Plié Power Squats
Repeat Plié Power Squats
Sarah (gray tank top, tiny shorts) is totally incredible.
High Knee Abs (Recovery)
Yes, your legs are suddenly full of sand. Just lift them as high as you can.
Get ready to do a crap ton of push-ups. This time the Rest Move is a child’s pose. You’ll do that after each exercise. You’ll never be so happy to do a child’s pose.
Alternating Wide Push-Ups
Repeat Alternating Wide Push-Ups
My elbows are always sore the day after I do these.
Repeat Diamond Push-Ups
Keep your core tight.
Seriously, Shaun T has a 2-hand grip on Adriana for the entire second interval of these. No, no that’s not awkward…
Knee Diamond Hold
Everyone has their own style on this one. Check out the crew for different variations. Listen to Shaun T’s form pointers.
Knee Diamond Hold
Remember each interval is 20 seconds. And the rest move is 10 seconds.
Child’s Pose/Knee Diamond (Push-Up)
Repeat Child’s Pose/Knee Diamond (Push-Up)
Stand up for the next interval.
Jack Jabs (Recovery)
Now you go back to using a jog in place as your Rest Move. You’ll do that for about 10 seconds after each exercise.
Alternating Split Plyo Lunges
Try to keep your chest up.
Repeat Alternating Split Plyo Lunges
Plyo Power Knee (right)
Go fast. Don’t be lazy here.
Plyo Power Knee (left)
Power Knee Lunge
Try to keep up with the team on this exercise.
Power Knee Lunge (other side)
Low Power Knee (left)
Low Power Knee (right)
Look at Sarah go!! She’s awesome. Keep up with Sarah and Shaun T.
Straight Arm Cross (Recovery)
Back to the Child’s Pose as your Rest Move. Aaaaaahhh.
4-Count V Push-Up
Shaun T counts out the 4 beats so you do this one with the team.
Repeat 4-Count V Push-Up
Remember your head is pointing down like you’re about to do a headstand.
Single V Push-Ups
Now you do as many as you can at your own pace.
Repeat Single V Push-Ups
V Push-Up Hold Low
Repeat V Push-Up Hold
Diana’s getting the 2-hand spot this time.
Wide Pike Ups
Go as fast as you can.
Repeat Wide Pike-Ups
Keep your core tight. Don’t let your torso sag at the bottom.
Get up for the next exercise.
Mummy Kicks (Recovery)
Scissor Push-Up (left)
Holy Batman! These are hard.
Scissor Push-Ups (right)
I always like these. I have no idea why, but they make push-ups fun. (Did I just call a push-up fun??)
Repeat Knee Tap/Push-Ups
This is another exercise that makes push-ups bearable.
Repeat Toe Tap/Push-Ups
Plank Toe Tap
Yay! This is always so awesome because it’s not a push-up.
Repeat Plank Toe Taps
Get back on your feet to finish this thing.
2 & 2 Power Strikes (Recovery)
Yes, they’re back, people. Don’t be a whiner. This is when you get stronger.
Alternating Wide Push-Ups
That’s right. There are no more 10 second breaks.
Max Out Knee Up (right)
Max Out Knee Up (left)
Don’t turn off the video. Stay tuned for the cool down.
There’s a 2 minute cool down and stretch. You need this. Do. Not. Skip. The. Stretch.
Flexibility is so important to avoid injury and help you reach your fitness goals. (Goal Numero Uno: Be a Strong Badass)
Tabata Strength is another awesome Insanity Max:30 workout.
Insanity Max:30 is worth the investment.
You can find Insanity Max:30 by Beachbody on Amazon.
The Insanity Max:30 series is part of the regular content of a Beachbody on Demand membership. (I recommend you try the FREE TRIAL!)
And I recommend you read this, Beachbody on Demand: 5 Reasons to Give it a Try, if you want to know more about BOD.
Max out strength review!
get it now
Don't waste another minute trying to piece together all the right workouts and equipment for the 'perfect' plan. Download a blueprint with all the steps in one place.
Take me to the quiz
Get matched with the on-demand library that aligns with your workout style, equipment and goals by answering a few questions!
+ view comments . . .