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INSANITY Fitness Guide

INSANITY Fitness Guide - WELCOME TO GET READY TO DKSIEEEER...

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Unformatted text preview: WELCOME TO GET READY TO DKSIEEEER F, THAN YOU EF IN YOUR Ll This is probably the hardest workout ever pirt on DVD, Brit it you tlnnk you've got what it takes, stay right here With ine Beachhody CEO Carl Oaikeler asked me to cr‘eate INSANITY for one reason to make you litter than you've ever been in your life in just 60 days This is no idle promise. Using my training from my college track and Iield days, I created this intense 60-day total< hody training [)lOgl'iillI. l alternate hetween explosi/e cardio drills, power i' and resistance III()‘.,’(BS plyonietrics, and core and balance work that is orirs2. tep Iioni '"iinpossdJle You'll experience first hand the power of MAX INTERVAL TRAINING and what it Will do for your body. 60 days from now you're going to he in shape, You'll have energy and confidence to conquer anything. You'll be strong, lean and light. And while you may feel exhausted alter each workout, you'll feel like you conquered Mt. Everest Because this is such a strenuous program, I encourage you to do it right. Get an okay from your doctor, read the Fitness Guide (it‘s short and simple). Watch my introductory Dig Deeper DVD and follow the workouts in the right order (Without skipping recovery workouts). Then get on the Elite Nutrition Plait so you can fuel your body properly for the workouts that lie ahead. jam? WARNING: IF YOU COMMIT TO INSANITY, YOU WILL GET INTO THE BEST SHAPE OF YOUR LIFE. BUT YOU HAVE TO BE READY ND WILLING TO SWEAT NOT EVERYONE IS EOUIPPEO FOR THESE INTENSIVE CAROIO, INTERVAL TRAINING, AND PLYOMETRICS WORKOUTS. YOU MUST CHECK WITH YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. THIS IS THE REAL DEAL. ' «J I. WARNING: RE BELIEVE THIS IS THE HARDEOT WORKOUTEVER PUT ON END. IF YOU CANGET THROUGH IT, IT WILL GET YOU INTO THEBEST SHA PEDF YOUR LIFE. BUT YOU MUST CHECK WTTH YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. This is a guide, not a book. No complicated instructions to follow or information to read. You’re here to exercise. KEEP PUSHING PLAY AND GET INSANE RESULTS. Beachbody is known for creating the most innovative and effective DVD fitness programs on earth. We know real fitness (a.k.a. "movement with intensity") delivers real results. No pills, or gadgets, just sweat and hard work. If you want insane results, get ready for INSANITY. WHAT IS IT? lNSANlTY is a 60-day cardio-based total-body conditioning program. We believe it's probably the most intense workout ever put on DVD. lNSANlTY was created by fitness expert Shaun T, based largely on years of study plus his collegiate track and field training. Keep up, and you'll work past your MAX with explosive cardio and plyometric drills and nonstop intervals of strength, power, and resistance moves. Plus you'll do ab and core training techniques that will push your limits to produce amazing results in 60 days. MONTH 1 Introduces you to INSANITY with 5 total-body cardio conditioning workouts. You'll work out 6 days a week, about 30 to 40 minutes a day. Do what you can, and be smart. Many beginners told us that even the warm-up will feel like an intense workout until you get used to it. And then it's like starting over in... MONTH E3 4 new workouts, about 45 minutes a day. MAX intervals and MAX intensity for MAX results. Here’s where you’ll discover true fitness, when the body conquers the limits imposed by the mind. Doing INSANITY is like conquering your own Mount Everest. It's not for everyone. But if you're willing to dig deep, you can take yourself to a level you never knew existed, a level your mind will tell you not to pursue. It happens every time. WHY INSANITY WORKS: MAX INTERVAL TRAINING The method behind this madness is called "MAX Interval Training." You may have heard of interval training, but this is different. Most interval workouts are moderate cardio-based exercises with short, high-intensity intervals. But in MAX Interval Training your moderate-intensity exercise gets replaced with maximum-intensity exercise, and your short intervals of intensity get replaced with a short period of rest. 80 you are working harder and longer and resting less. And when we say MAX, we mean MAX. You’re not just doing some intense aerobic intervals. Shaun alternates aerobic intervals with anaerobic intervals, all at your MAX, holding the spike and challenging your body and your resolve. Your mind will think working out at this intensity is insanity. But when you conquer your mind, you discover what's truly possible. And that’s why it delivers INSANE results in just 60 days. Interval workouts allow you to beat what’s known as the "stress adaptation response." When you keep exercising at the same level of exertion, your body quickly gets used to the effort and stops improving. That's why many aerobics plans don't give you the weight loss and performance gains you want. But 3 ii 1 l —-_~—«=—-—-u- , 4 -—-==‘.=-4—n_—r=_-s——__n.—r ‘5 _ ————-—==--.mm n... when you add in high-intensity exercise, during which your heart rate is raised to 80 percent or more of its maximum capacity, it forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise. MAX Interval Training allows you to spend more time on these exercise peaks than you could if you tried to go all-out without rest periods. As a result, you'll experience faster increases in fitness and more efficient burning of carbohydrates and fat. THE HEART OF THE MATTER— YOUR HEART RATE: The lNSANlTY program is high-intensity activity in which your heart rate approaches its maximum capacity, followed by rest periods when your heart rate will go down. Then Shaun drives it back up again. That’s MAX Interval Training. Most programs recommend that you work out at 70 to 85 percent of your maximum during intense intervals. Guess what? With lNSANlTY, you’re likely to be working at 85-plus percent of your max. (Translation: You’ll get into the best shape of your life, fast!) We recommend that you do INSANITY wearing a heart rate monitor, available in sporting-goods stores orfrom Beachbody.com or TeamBeachbody.com. You can also measure your intensity levels by how you feel, a method known as the "talktest" or ”perceived exertion." During the MAX aerobic intervals you’ll feel slightly out of breath. It will be hard to have a conversation. Forthe anaerobic intervals, you'll be breathing hard, and conversation will not be possible. (That’s why Shaun has to take breaks from time to time. If you can talk and work out at this level, you're not pushing hard enough.) YOU CAN ONLY DISCOVER WHAT IS POSSIIL: YOUR IODY IF YO cono oun HAP OUR H % I'll START HtRI: 1. Check with your physician before starting. That's not a disclaimer. We REALLY mean it. 2. Take your "before" photos and measurements and upload them to TeamBeachbody.com. 3. Take the Fit Test (located on the Dig Deeper DVD and your wall calendar). If you feel intimidated by the Fit Test, then consider another Beachbody program to get you in shape before you start lNSANlTY. 4. Do your daily lNSANlTY workout, outlined on your wall calendar (including the recovery workouts), and follow the Elite Nutrition plan to fuel your body with the right foods. You have to eat right to master this program. ADDITIONAL SUGGESTIONS - Log on to Team Beachbody for supportfrom Shaun and other INSANE people like you. ' Take your Results & Recovery formula within 30 minutes of your workout. Your body needs it to get the best results from this program. - Wear supportive shoes and (if needed) inserts. Cross-trainers are more supportive than running shoes. 0 If your workout surface is hard (such as a concrete floor), use an exercise mat like the Beachbody Plyometrics Mat, available at Beachbodycom and TeamBeachbody.com. 0 For muscle soreness, try ice and/or ibuprofen (according to package guidelines), and/or Beachbody Performance Formula, and Results & Recovery formula. “Elam“.m-mmrmfl .__....—.—_— -— ~ . ,. CHECK A BOX EVERY DAY YOU DO YOUR INSANITY WORKOUT. MONTH 1 I I I I I I I MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY RECOV RY WEEK I I I I I I" I MONDAY TUESDAY WEDNESDAY THURSDAY SATURDAY SUNDAY RECOVERY WEEK TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY ’ If you have the DELUXE package, you can replace CARDIO ABS WIIII INSANE ABS, and CORE CARDIO AND BALANCE wnh MAX INTERVAL SPORTS TRAINING. FIT TIST . You can also find this Fit Test on the DIG DEEPER DVD. Perform each of the exercises listed below for one minute, i E . . II . I l -- I —_ Do as many reps as you can in one minute and record below. Rest when needed. Be sure to warm up first. SWITCH KICKS POWER JACKS POWER KNEES POWER JUMPS . / . .5 T K 2 KICKS = 1 REP ‘ ‘ I I" T" GLOBE JUMPS SUICIDE JUMPS PUSH-UP JACKS LOW PLANK OBLIOUE 4JUMPS = 1 REP MOVE FIT TEST1 FIT TESTZ FIT TESTS FIT TEST4 FIT TEST5 (DAYI) (DAVIS) (DAV36) (DAVSUI (DAVEB) 1. SWITCH KICKS 2. POWER JACKS 3. POWER KNEES 4. POWER JUMPS 5. GLOBE JUMPS 6.SUICIDEJUMPS 7. PUSH-UPJACKS a. Low PLANKOBLIDUE ...
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