 |
There is one thing I always need more of… worksheets. And because I know I’m not the only one, I wanted to provide our customers with an easy place to get the Insanity Fit Test Worksheets. If you want the best results, if you want to maximize your results, not just in the Insanity Workout, but any fitness program, you MUST track your progress. You simply cannot get to where you want to be, unless you know |
I’m excited to write this Insanity Review, because it demonstrates what perseverance, dedication, and will power can accomplish. Over the past several months, I have been in email correspondence with Gloria. Gloria is a mother of 4 that not only tackled Insanity once, but TWICE. I’m very proud of all our customers when they reach their fitness goals! I hope that if you have reached a fitness goal, you will send me a testimonial as well. Great job Gloria!
From Gloria: Well where do i start…Im 27 years old and I have 4 kids and let me tell you before I had kids I never worked out actually it never crossed my mind. I started caring about the way i looked after my last child was born…I was at my heaviest 155lbs!!! I was depressed and didnt know what to do…I tried going to the gym but that didnt seem to get where i wanted and I tried running but I still wasnt getting the results I thought I should see! I lost weight and thought ok maybe this is just the way its going to be….
Then a friend introduced me to INSANITY!!! and that’s what changed my way of thinking about fitness…Let me just tell you that when I first started INSANITY I was like omg! My first few weeks were my hardest! but i kept on pushing myself..i don’t know what it is but there’s something about INSANITY that MOTIVATES you and makes you PUSH yourself harder each time you workout! So as of now, I’m almost done with my second round! and I’m ready for my 3rd round! I’ve never felt so fit, so healthy, so challenged! I look at myself and just know that I can overcome anything! Right now I weigh 115lbs! WOW! I’m still amazed! When I started INSANITY I weighed 135lbs so I lost 20lbs and I’m in the best shape of my life!!! With INSANITY you cant go wrong! If you stick with it, eat right, stay committed, I know you will get great results! I know i did!!!
I write this Insanity Review as a graduate of the Insanity program. That’s right! I finished my 60 day program! This has been a journey. It is the most challenging cardio program I have endured and put myself through. I must say, having completed the program, I REALLY have a sense of accomplishment. I still plan on writing a couple more Insanity Reviews, the next will likely be my final thoughts and overall review of the program. Looking back I noticed I had not yet reviewed Max Recovery. I may go back and pick up that one up as well. So I will save the rest of my thoughts regarding the entire program for another review, and keep this one focused. Max Cardio Conditioning, is a favorite of mine. I think of all the MAX workouts, this is the one I like best. I can’t put my finger on the “why” exactly. I like to refer to Max Cardio Conditioning as the Pure Cardio workout on steroids. 
The entire workout is 48 minutes. Once the main workout begins, it’s a non-stop workout until the end. Of course, you may take your own personal breaks as needed. Of course, with every workout, the goal is to keep pace with Shaun T, and take breaks as he gives them. So even now, with completing the program, I could still continue the program and continue to work towards that goal!
The warm up lasts approximately 9 minutes. The warm up consists of 3 rounds. The first two rounds are just under 4 minutes each, and the last round is approximately 1 and a half minutes. The last round has a slight variation in the exercises, and the last round is as fast as you can go. The first two rounds consist of the following exercises:
The last round of the warm up is is approximately 1 and a half minutes and slightly different than the first two rounds. The last round exercises are:
At the end of the warm up you get a 30 second water break. The water break is followed by a good stretch, which lasts just under 5 minutes. This is followed by another 30 second water break, and then the workout starts.
The main part of the workout is approximately 29 minutes. Remember, there are no scheduled breaks until the last move of the main workout. Each move lasts approximately 1 minute. The exercises are:
Finally……The cool down and stretch. You have definitely earned this! The cool down and stretch lasts about 4 minutes, and at the conclusion of that, you are done!
You may have noticed above that I have listed 3 exercises as Recovery Exercises. These exercises are designed to allow you to recover slightly, and then move forward again with intensity. You don’t stop or take a water break, but the moves are at a slightly slower pace.
Again, I want to thank you for taking the time to read this review. As I stated in my last review, I WANT to hear from YOU. Email me at robert@extremely-fit.com. Tell me your thoughts, your reviews, how you feel. Click that email link, and tell me you’re doing Insanity. Or tell me your thinking of Insanity, or just bought Insanity. Tell me if you have graduated! If you have, you may be interested in my next workout plan, which is a hybrid workout including Insanity and Tony Horton’s One on One workouts. I also have a modified Insanity and P90X hybrid. I look forward to hearing from you, until then…. DIG DEEPER.
If you have been keeping up with my Insanity Reviews, you may have noticed that my last review was for the Max Interval Circuit on the 9th of September. The Max Interval Circuit review was my first Max workout. Since then 9 days have past. Why so long between Insanity Reviews you may ask? Well…. my first week of the Max workouts, I’ve been sore. Real S-O-R-E. lol. This week, is much better. I pushed through the first week of the Max workouts. Even though I was tired and sore, I knew that I could push through, and I did. It’s actually quite amazing. Let me tell you why.
First a recap. You start Insanity, and work out for 4 weeks. Now these 4 weeks are not easy by any means. Still some very challenging cardio. At least that’s what I thought during those 4 weeks. Then you take a recovery week, where you are not doing hard cardio, but still working out fairly hard. Then the Max workouts start and continue for 4 more weeks. Now the first 4 weeks of Insanity seemed, not easy, but definitely EASIER than the Max workouts. The Max workouts are crazy hard. You’ll be challenged mentally and physically. My first week of Max workouts… I was sore, walking sore, moving sore, trying to sit down sore. (If you have done some Max workouts, you know what I mean). So that brings me back to the amazing part. Once I got past the first week of the Max workouts, the soreness has not left, but its that good sore feeling. Like you just accomplished something great feeling. The workouts are still crazy hard though.
As a Beachbody fitness coach, I have been asked quite a bit lately whether or not a person could start with Insanity. At first I thought, MAYBE. With the right mindset, and will power, a person could push through Insanity, and make it work. I felt like a person may have to take more breaks, but felt like it was possible. Now after doing the Max workouts, I have decided that NO, a person should not start with Insanity. Insanity is being promoted as an extreme workout, and it’s extreme, and should be left for those that have completed at very least a beginner-to intermediate program, an advanced program is probably best. This is only my opinion however.
The entire workout is 55 minutes. Since I went a little longer than normal above, I’m going to be fairly brief on the workout overview.
The warm up lasts approximately 10 minutes. The warm up consists of 3 rounds. The first two rounds are about 4 minutes each, and the last round is approximately 2 minutes. The last round has the same exercises as the first two, you just perform a faster/shorter duration. The last round is as fast as you can go. The exercises are:
At the end of the warm up you get a 30 second water break. The water break is followed by a good stretch, which lasts just under 5 minutes. This is followed by another 30 second water break, and then the interval workout starts.
The main part of the workout is approximately 39 minutes in length.
The first set of exercises consists of 3 rounds. Each round has 4 different exercises. Each exercise lasts about 45 seconds. Between each round you get a 30 second water break.
You’ll repeat this sequence 3 times. At the end of the 3rd round is a challenge move. One-Legged V Push Ups. Approximately 1 minute. Take a 30 second water break.
A quick note on water breaks. As a general rule, I consume my P90X Recovery drink after my workout. But I have since started mixing 1/2 a serving of the P90X Recovery Formula with about 16 ounces of water, for my water breaks, during the workout. Then I take the last half at the end as a recovery drink. I think this helps me stay hydrated during the hour long workouts.
The second set of exercises is completed in the same manner as the first set, however, the exercises are different. They are:
Again, this is repeated 3 times, a break between each, and after the third set, you have a challenge move called Power Lunges/Hop Squats. Then another break.
If you made it this far, you can make it all the way! Only 12 more minutes to go, and you have 4 more exercises. Go go go. Grab that last bit of strength, get your last bit of energy. Do these 4 and you’re done!
Congrats, take a 4 minute cool down and stretch, pat your self on the back for accomplishing something spectacular. Not just anybody can get through these Max workouts, you are among the few. At least in my opinion.
If you are reading this review, I WANT to hear from YOU. Email me at robert@extremely-fit.com. Tell me your thoughts, your reviews, how you feel. Click that email link, and tell me you’re doing Insanity. Or tell me your thinking of Insanity, or just bought Insanity. Remember I said a few can do Insanity, so if you are one of the few, email me! Talk to you soon!!
Insanity is a 60 day program, the first 4 weeks are Insane. Then you have a 6 day recovery week. Then you have another 4 weeks. If the other Max workouts are as challenging as this one, then the last 4 weeks will be CRAZY Insane. At the end of 59 minutes, my heart rate monitor showed a total of 921 calories burned. In the last several years, I have never seen that high of a number after a Beachbody workout. When Beachbody says that this is the hardest DVD fitness program to date. They were serious. At the beginning of this workout, Shaun T says “I’m gonna kick your butt!” He was serious too.
The entire workout is 59 minutes. Here is a brief lay out of the workout.
Beginning with the warm up, which lasts approximately 10 minutes. The warm up consists of 3 rounds. The first two rounds are 4 minutes each, and the last round is 2 minutes. The last round has the same exercises as the first two, you just perform a faster/shorter duration. The last round is as fast as you can go. The exercises are:
At the end of the warm up you get a 30 second water break. The water break is followed by a good stretch, which lasts approximately 5 minutes. This is followed by another 30 second water break, and then you cross over into the point of no return!
At this point in the workout, 43 minutes and 30 seconds is the clock. Now let me throw in a quick mental check for you. When you first turn on DVD, you see that 59 minutes, and you think, “Oh no! Are you kidding me?” But shake that off. Get through the warm up and stretch, and then tell yourself, you have 43 minutes left. You’ve been doing Insanity for 6 weeks, and your workouts have been 40+ minutes. You can do this! Yes, its going to be harder, yes it’s longer. But you managed to get through the first workouts. So I know we will get through this too. Now as I type this, my legs are SCREAMING at me. But I’m committed, no backing out now. We got this. Stay with me! Together we can tackle this challenge!
Here we go. Your first set of exercises consists of 3 rounds. Each round has the same 4 moves. The first round is 4 minutes. The second round is 3 minutes. And the 3rd round is 3 minutes, but at the end of the 3rd round only, you get a 1 minute bonus move. So it’s more like 4-3-4. The exercises are:
Between each round you get a 30-40 second water break. After the 3rd round, you have 1 minute of Football Runs/ Cross Jacks.
The second set of exercises also consists of 3 rounds. Like the first set of exercises, each round consists of 4 moves. The first round is 4 minutes, the second two are 3 minutes each. After the 3rd round there is a 1 minute bonus move. After the 3rd round only. The exercises are:
Between each round you get a 30-40 second water break. After the 3rd round, you have 1 minute of 1-2-3 Jab Across (Side jumps with a punch to each side).
The final set of exercises. (YEAH!) 3 rounds, same 4 moves. This time there is NOT a bonus move. The first round is approximately 4 minutes, followed by two 3 minute rounds.
At this concludes the workout! You take a 30 second water break, and about a 3 minute cool down. When the timer hits zero, you know without a DOUBT that you have accomplished something! Specifically, you accomplished burning calories! You accomplished burning some of that goo, we all are working so hard at removing, or keeping to a minimum. And best of all, you have taken another step closer to finishing this program, and building your cardiovascular system. Pushing yourself beyond your comfort zone, and into a place not many of your friends and family have ventured. You are doing what many could NOT do. Be proud of yourself! See ya next time!! Thanks for reading this Insanity Review, and be sure to check out all of the Insanity Reviews here.
Congratulations are in order! If you are reading this Insanity Review, then you have made it to the halfway point of this program. If you are still “on the fence” about Insanity. Go get it! Core Cardio & Balance is the Recovery Week workout, and will be completed a total of six times if you follow the schedule. But don’t be misled, just because its a Recovery Week program, does not mean it’s easy. The purpose of this recovery week is to give your muscles a chance to recover, but you’re still working out. Now this DVD is not as difficult or challenging as the previous workouts, but it still causing you to break a sweat, and burn some calories! I will admit, it’s a refreshing change to lower down a gear. But I’m afraid it’s short lived, next week, the Max workouts are on the lineup, and I have a feeling we will all be wishing for Recovery Week again!! But we made it this far, we’ll make it all the way! Here we go…
This workout is a total of 37 minutes in length. You start out with your warm up, which takes around 7 minutes or so. Even the warm up is scaled down a notch. You have a total of 6 exercises, about 1 minute each. Then you move on to the stretch. The 6 warm up exercises are:
Following the warm up is the stretch. The stretch is just a good solid stretch, not as intense as the stretches in the first few DVDs, but a a good stretch nonetheless. The stretch lasts about 5 minutes, which is followed by a 30 second water break. When you return from the water break, you notice that you have about 25 minutes left on the clock.
Now we get into the main workout. I actually like this workout quite a bit. It’s not so INSANE that you couldn’t work it in to any other program. It could be on a slower day, or on a doubles day for extra cardio, etc. It definitely has merit. Of course all the videos will become a part of my fitness arsenal once I’m finished with the 60 days. I can easily see these DVDs as cardio substitutes to other programs like P90X, Chalean Extreme, or Tony Horton’s new One on One.
These next 10 moves are all about 1 minute in length. Shaun T always gives a brief description about each move, so you get about a 10-15 second break in between each. I want you to get an idea of the workout, this is not necessarily to get you through the workout.
This next exercise is going to burn a little. It’s called Hip Flexor Burners. It’s a 3 part exercise. The first move has you raising your knee, parallel with your waist, then back down to the ground. Repeating for 30 seconds. The next move has you doing the same thing, but it’s called “pulses” and your foot never touches the ground. And then the last move is a kick added to the end. Each section is 30 seconds. Once you complete one leg, you switch to the other. Feel the burn. I like to place one hand on my abs, to feel the contraction. Squeeze the abs as you do the exercise and get some ab work in too!
Now you get a 30 second water break. Almost done….
Oblique Knee Lifts. Arm Up, raise your knee (out and to the side) and bring your elbow down at the same time. 30 seconds each side.
Shoulder Burners in Plie. Deep squat, with your knees wide, toes pointing outward. Arms are straight out. Move your arms in an up and down motion for 30 seconds. (Picture flapping your arms like a bird, but your arms are straight out.) Next, your straight arms go from the sides to the front, back to the sides. This is followed by your arms going straight up over head. Almost done, and don’t forget to stay in your deep squat. Now you begin backwards circles, and then forwards. DONE. About 3 minutes total.
Welcome to the cool down and stretch which lasts about 2 minutes.
I have now finished my recovery week. My 3rd Fit Test has been completed (results are posted on my Fit Test Review), and tomorrow, I start the 2nd half of the program. I have a feeling I’ll be crazy sore next week!
Thanks for reading another one of my Insanity Reviews. I hope you will come back again, for some updates, or feel free to subscribe to the blog. I look forward to your emails, and as always, feel free to contact me or comment below. See ya next time.
Welcome Back to another Insanity Review. Today I’m reviewing the Insanity Cardio Recovery workout. This workout is scheduled once a week, it’s about 33 minutes long, and has NO Cardio! Now Insanity, is cardio INTENSE, so a break from that Insanity is a welcome relief. Not to mention, your allowing your body and muscles a chance to recover from all the INTENSE cardio, it’s a GOOD thing. I enjoy this workout, and even though there is no cardio, it’s still a sweatin good time.
At the start of the DVD you get about a 3 minute warm up, staring with some good DEEP breaths, and some familiar warm up stretches. Most of the warm up and stretches you have seen on the other DVDs and should be something you are familiar with. You move on to some plank work, but nothing too stressful, or demanding. I really enjoyed this stretch and plank work, you get some good stretches in, and some nice roll ups, stretching the back and stretching your neck. Be sure to keep your back straight and your butt down while in plank. After your plank work, you stretch for a few seconds in downward dog, and then on to stretching out your hamstrings.
With about 24 minutes left in the workout you start doing some deep muscle work, starting with 16 slow wide leg squats. The moves are nice and slow, and nice and deep. At the last squat, you stop and hold. While you hold this squat, you make some short “pulses”. (Small, quick squats, without raising up completely). By the end of this sequence, your legs will feel nice and toasty! But you’re not done. Next you’ll move into a lunge on the left side, with the left leg forward. You start with some deep lunges, and at your last lunge, you stop and hold at the bottom. Nice burn in this hold position. I have to admit, when I first did Cardio Recovery, I let my leg rest, and came out of the lunge. You may have to too, or maybe not, it’s okay if you do. We are all working on improving our fitness, no matter how long or how brief we have been working out. After you hold the position, you do some pulses. You’ll repeat this same sequence on your right leg. In between your right and left leg, you do some more center wide position squats.
With about 15 minutes on the clock, you will start some Plie Yoga Stretches. Basically a wide center squat, but turn your feet outwards. Extend your arms straight out, and and lean to your left side, until your left hand rests on the floor, the right hand is straight up. Repeat on the right side.
The next exercise is called “Quad Strengtheners”. We have all seen the workout videos, where you are on the floor, with your hands and knees on the mat. You then extend one leg straight back, and you raise your leg up and down. Basically the same concept, but just a bit harder. Shaun T has you extend one leg back, but you also lift the other knee off the mat as well. Just and inch or two, but it really works your whole body and core, not just your legs. After you do each side, you will then use the same concept to work your obliques, by moving your knee to your shoulder, alternating on each side.
For about the last 8 minutes you do some yoga stretches, and final cool down stretches.
This workout is still going to be a workout, its just not the cardio intense workout like the other DVDs. You need to recover from your workouts, so please be sure to keep this workout in your rotation. I know I am always thinking, “go go go”, and try to skip these workouts. Sometimes we need to slow down and recover. When we skip these recovery workouts, we risk over training. Then your entire progress comes to a screeching halt, and we certainly don’t want to do that. Workout hard, and recover….. then you can workout hard again! I hope you enjoyed this Insanity Review. Please contact me anytime or subscribe to my blog. See you next time!
So, we’ve covered the basics of the Insanity Workout Nutrition guide in my Part 1 Review, now let’s take a look at the good stuff: the recipes! There are 50 total recipes available within the nutrition guide. I thought that I would share 2 from each section, for a total of 10 recipes.
MEAL 1, RECIPE 1: BERRY PROTEIN SMOOTHIE
1-1/2 scoops protein powder
1/2 cup fresh or frozen berries (your choice)
1 cup skim, almond, rice, or soy milk and ice
Combine in blender until smooth.
Nutrition Breakdown: 306 calories, 36 grams protein, 36 grams carbohydrate, 3 grams fat, 3.5 grams fiber
MEAL 1, RECIPE 2: VEGGIE OMELET
2 whole eggs
2 egg whites
Mushrooms and/or onions to taste
1 slice whole-grain wheat toast
1 tbsp. all-fruit preserves
In a non-stick skillet coated with cooking spray, make an egg omelet with 2 whole eggs plus 2 egg whites, sauteed mushrooms and/or onions, and serve with 1 slice of whole-grain wheat toast topped with 1 tbsp. of all-fruit preserves.
Nutrition Breakdown: 301 calories, 24 grams protein, 25 grams carbohydrate, 11 grams fat, 3 grams fiber
MEAL 2, RECIPE 1: PROTEIN PANCAKE
1 whole egg
2 egg whites
1 scoop whey protein powder
1/4 cup instant oatmeal
Combine ingredients with a few spoonfuls of water. Mix batter well, and then cook one large pancake on a non-stick skillet coated with cooking spray.
Nutrition Breakdown: 313 calories, 31 grams protein, 27 grams carbohydrate, 8 grams fat, 5 grams fiber
MEAL 2, RECIPE 2: TURKEY BLT
2 slices whole wheat bread
3 slices turkey bacon
Sliced tomato, to taste
Lettuce, to taste
1 fresh pear
Make a sandwich of first 4 ingredients. Serve with a fresh pear.
Nutrition Breakdown: 293 calories, 13 grams protein, 46 grams carbohydrate, 9 grams fat, 8 grams fiber
MEAL 3, RECIPE 1: BLACK BEAN SOUP AND HALF SANDWICH
1 cup of canned black bean soup
1 slice whole grain bread
2 oz. deli-style turkey breast, sliced
2 very thin slices of avocado
Dijon mustard
Make a sandwich with last 4 ingredients. Serve with cup of soup.
Nutrition Breakdown: 299 calories, 20 grams protein, 41 grams carbohydrate, 6 grams fat, 12 grams fiber
MEAL 3, RECIPE 2: SALMON NICOISE PLATE
3 oz. salmon
2 cups mixed salad greens
1 cup green beans, steamed
1 small red potato, boiled
5 black olives
Fresh lemon, salt, pepper, to taste
Grill, poach, bake, or broil salmon. Pile 2 cups of mixed salad greens onto a large dinner plate, top the greens with beans, potato, olives, and the cooked salmon. Season with fresh lemon, salt, and pepper.
Nutrition Breakdown: 301 calories, 28 grams protein, 30 grams carbohydrate, 8.5 grams fat, 7.5 grams fiber
MEAL 4, RECIPE 1: INSANITY SPECIAL SANDWICH NUT BUTTER AND JELLY
1 slice whole-grain bread
1 tbsp. all-natural peanut butter or almond butter
1 tbsp. all-fruit preserves or 1/4 sliced banana
1/2 cup cottage cheese, 1%
Make half of a nut butter and jelly sandwich. Serve with cottage cheese.
Nutrition Breakdown: 289 calories, 22 grams protein, 29 grams carbohydrate, 11 grams fat, 4 grams fiber
MEAL 4, RECIPE 2: TURKEY CHILI
1 cup turkey or veggie chili (homemade or store-bought)
Mixed greens
2 egg whites, hard-boiled
Red wine vinegar
1 tsp. olive oil
Serve chili with a mixed green salad topped with 2 hard boiled egg whites and dressed with oil and vinegar
Nutrition Breakdown: 310 calories, 23 grams protein, 30 carbohydrate, 10 grams fat, 7 grams fiber
MEAL 5, RECIPE 1: STEAK WITH BROCCOLI
3 to 4 oz. flank steak, filet mignon, or sirloin
Olive oil
Sea salt and pepper to taste
1 small baked potato
Dijon mustard
1 cup steamed broccoli
Lemon juice to taste
Brush steak with olive oil and sprinkle with sea salt and freshly ground pepper. Grill or broil steak on both sides for 5-7 minutes, or until degree of doneness is achieved. Serve steak with a small baked potato topped with country Dijon mustard and steamed broccoli topped with fresh lemon juice.
Nutrition Breakdown: 304 calories, 30 grams protein, 33 grams carbohydrate, 6 grams fat, 7.5 grams fiber
MEAL 5, RECIPE 2: CHICKEN STIR-FRY WITH BROCCOLI, MUSHROOMS, & SNOW PEAS
4 oz. boneless, skinless, chicken breast cut into 1 inch cubes
1 cup broccoli florets
1/2 cup sliced mushrooms
1/2 cup snow peas
2 tsp. reduced-sodium soy sauce
2 tbsp. chicken broth
1 tsp. sesame oil
1/3 cup brown rice, cooked
In a large skillet coated with cooking spray, cook chicken breast pieces over medium heat until cooked through, about 7 to 10 minutes. Remove chicken from pan and cook broccoli, mushrooms, and snow peas in the same pan. Cook until vegetable begin to soften, about 6 to 8 minutes. Add the chicken back to the pan, with the vegetables, and season with soy sauce, chicken broth, and sesame oil. Serve over brown rice.
Nutrition Breakdown: 301 calories, 31 grams protein, 27 grams carbohydrate, 9 grams fat, 6.5 grams fiber.
There it is. 10 recipes for you to feast your eyes on. I have personally had the protein pancake and the chicken stir-fry. Very tasty. I hope that you found this review helpful, and know that eating healthy can taste good, too!
With this Insanity Review, I’m finishing up my second complete week with the Insanity Workout. I think this program is working both my physical conditioning and my mental perseverance. Maybe I should put mental perseverance first before physical conditioning. Without having your mind right, you can’t accomplish the physical conditioning that we all so badly want to have. As Shaun T says throughout his workouts, he’s pushing us. He’s not trying to hurt us, but push us past our current level of conditioning, and beyond into something more, something better. It’s during these Insane workouts, that we really get to dig deep and find out what we are really made of. Now, that doesn’t mean we have failed because we can’t finish the workout, or that we have to take extra breaks. It’s because we don’t quit, we get right back in the workout as quickly as possible, and we strive, we push, to get better. Alright, alright, I’ll get into the review.
Insanity Cardio Abs is just under 17 minutes in length, and begins with a warm up. Now if you go straight from Pure Cardio into Cardio Abs, like the schedule shows, you are already warmed up! But if not, you get a nice little warm up. The warm up is approximately 2 minutes and 30 seconds. Starting with a Jog, then High Knees, High Knees w/ a Twist, Jump Rope, and finally Tuck Jumps (jumping straight up, tucking the knees into the body).
At this point, you take a short water break of about 30 seconds. With about 13 minutes and 30 seconds left on the clock, you move quickly from the water break into Wide Tuck Jumps. Same as before, but your knees are out wide.
At the completion of this move, you go to your mat in what Shaun T calls a C-Sit position. (Shown below).
From this position, you work several different moves. Starting with Twists (taking your hands from side to side). You then add a knee, where you bring one knee in with each twist. Next is the A Frame Ab Twists. You raise your hands up over your head, forming an A. Then you move your hands up and over to each side. Then again you add the knees, bringing your knee in, one to each side. Finally, the last move in the C-Sit position, you simply hold steady in the center. (as shown above). This whole segment last about 2 minutes and 30 seconds.
You take a 30 second break, and then get right back into the C-Sit position. From this position you will do single leg raises. Pulling your knee straight in, and back out, then raising straight up. You’ll repeat this for the other side. You complete a total of 30 seconds for each leg. Now you get another 30 second break. Then you’ll repeat the same move as before, but this time using both legs. This move lasts for one minute. After this move, you are done with the C-Sit position, and move to plank position.
For the next approximate 2 minutes and 30 seconds, you’ll be in a high plank position. You’ll keep your body straight, and alternate legs, moving your knee to your arms on each side, working your obliques. About half way through, you’ll pick up your pace and start to go faster to finish out the set. You get a chance to take a quick break, and then you go into the low plank position. Instead of being on your hands, you’ll be on your elbows. Again, you’ll move your knees up to your arms, alternating each leg, working the obliques. Then you get another water break. I wasn’t taking in water, I was completely content to just sit on the mat.
For the last exercise, you’ll alternate between low and high plank. At each plank position, you’ll do 8 hip tucks. So you’ll start in low plank, do 8 hip tucks, then raise up to high plank, for 8 more hip tucks. This will continue for 1 minute. Now you’ll spend the last two minutes doing a stretch, and cool down. The hip tuck from the plank position essentially means that you are contracting your abs as you pull your hips downward. It’ll make more sense when you see it live.
I really enjoyed this ab workout. There are no traditional sit ups or crunches, but don’t think you won’t work your abs. I really enjoy variety in my ab workouts, and this is a nice workout. 17 minutes total. I think you will enjoy it too! Thanks again for reading my Insanity Reviews. As always, feel free to provide comments, or your own thoughts, and feel free to email as always.
Today I want to share my review of the Insanity Workout Nutrition guide/plan with you. The basic concept behind the nutrition plan is very simple, which will hopefully agree with anyone who chooses to take on the Insanity workout program. Not only is it simple, but I think that users will find it that it really works.
The Insanity Workout Nutrition guide is broken down into Month One and Month Two (Insanity is a 2 month/60 day program). The guide encourages 5 meals a day, which would have you eating a meal every 2 1/2 – 3 hours. There is a section for each meal of the day. Within each meal section there are 10 choices/recipes to choose from. This is a total of 50 recipes provided in the guide.
Month #1: Each meal consists of approximately 300 calories, but there are directions as to how one might modify to increase their caloric intake to 400 or 500 calories per meal. This of course is subject to each individual’s daily calorie need. These modifications are referred to as “food blocks” in the nutritional guide. The “food blocks” are measured in 100 or 200 calorie increments, and can be used for snacks as well. So if you need 400 calories per meal. Add a food block. etc.
Month #2: Eat more! Your body’s metabolism has been ramped up and will burn more calories than before due to the insane workouts you’ve been doing. Also, the workouts are more intense during Month 2, so your body will need even more fuel to function. An easy fix for this increase in calories is to add 1-3 of the 100 calories complex carbohydrates that are found on page 59 of the guidebook. It also helps you to find out what your particular daily caloric needs are. You can find the formula in the guidebook, or go see our previous article “How to Get in Shape”. This article will help you determine the daily calories you need, even if you don’t have the Insanity Nutrition Guide.
Also, the Insanity nutrition guide provides nutrition fundamentals for beginners. The meaning and examples of fat, protein, and carbohydrates. They also include an extensive list of food substitutions that are broken down in the following categories: dairy, protein, breads/starches, fruits, and vegetables. A copy of Michi’s Ladder is also included. And, last but not least, a small nutrition trouble shooting section that gives answers to questions like: “What if I feel hungry” and “What if I’m not losing weight.” Overall, this is a great nutritional guide, and really could be used for just healthy eating.
This review will take part in 2 sections, the next and last section I will provide some examples of the recipes found in the nutritional guide. I hope that you have enjoyed this small, but hopefully informative review of the Insanity Workout Nutrition guide. Part 2 of this review will be available next week. Be sure to check out all of our Insanity Reviews.
You are currently browsing the articles for the Insanity Reviews category.
Secure Online OrderingNo-hassle returnsFree Fitness Coach w/orderFast -n- easy checkoutFriendly customer service No sales tax
