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Insanity Workout Guide
Welcome to INSANITY: Get ready to Dig Deeper than you ever have in your life…
This is probably the hardest workout ever put on DVD. But if you think you’ve got what it takes, stay right here with Shaun T.
Beachbody CEO Carl Daikeler asked Shaun T to create INSANITY for one reason: to make you fitter than you’ve ever been in your life in just 60 days. This is no idle promise. Using his training from my college track and field days, Shaun T has created this intense 60-day total-body training program. He alternates between explosive cardio drills, power and resistance moves, plyometrics, and core and balance work that is one step from “impossible.” 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 be in shape. You’ll have energy and confidence to conquer anything. You’ll be strong, lean and tight. And while you may feel exhausted after each workout, you’ll feel like you conquered Mt. Everest. Because this is such a strenuous program, you are encourage you to do it right. Get an okay from your doctor, read the Fitness Guide (it’s short and simple). Watch the y introductory Dig Deeper DVD and follow the workouts in the right order (without skipping recovery workouts). Then get on the Elite Nutirion Plan so you can fuel your body properly for the workouts that lie ahead.
WARNING: IF YOU COMMIT TO INSANITY, YOU WILL GET INTO THE BEST SHAPE OF YOUR LIFE, BUT YOU HAVE TO BE READY AND WILLING TO SWEAT. NOT EVERYONE IS EQUIPPED FOR THESE INTENSIVE CARDIO, INTERVAL TRAINING, AND PLYOMETRICS WORKOUTS. YOU MUST CHECK WITH YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. THIS IS THE REAL DEAL.
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Taking It to The Max!
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 increase in fitness and more efficient burning of carbohydrates and fat.
The Heart of the Matter: Your Heart Rate: The INSANITY 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 T 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 INSANITY, 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 or Extreme Fitness Results.
You can also measure your intensity levels by how you feel, a method known as the “talk test” or “perceived exertion.” During the MAX aerobic intervals you’ll feel slightly out of breath. It will be hard to have a conversation. For the 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 workout at this level, you’re not pushing hard enough.)
Start Here
- Check with your physician before starting. That’s not a disclaimer. We REALLY mean it.
- Take your “before” photos and measurements..
- 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 INSANITY.
- Do your daily, INSANITY 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
• 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.
• If your workout surface is hard (such as concrete floor), use an exercise mat like the Beachbody Plyometrics Mat.
• For muscle soreness, try ice and/or ibuprofen (according to package guidelines), and/or Performance Formula, and Results and Recovery Formula.
I started the Insanity workout about a week ago and im am feeling great, alittle sore but i feel awsome, i just have one question, on the calender week two the third day it says cardio circuit, i dont have a DVD that says that, which DVD should I put in?
Hi Manny, great to hear that you are liking Insanity! You are not the first person that comes up with that question. I contacted the manufacturer of the Insanity Workout, and this is the deal.
There was an error on the printing of the calendar, and where it says “Cardio Circuit” it should read “Plyometic Cardio Circuit”, so just go head, pop in that CD and enjoy the ride!
Is it me or is there NOT a difference b/w DVD 5 & 6 -?
5 is Caridio Abs and
6 Pure Cardio & Cardio Abs?
The only difference I see in the DVDs are the ads at the beginning and then the streching at the beginning of #5 DVD (then more ads and then he starts)…
I bought these DVDs from ExtremeFitness so my copy is legit.
Hi Melissa, here is the deal:
DVD # 6 Pure Cardio & Cardio Abs: use it during month one
DVD # 5 Cardio Abs you will use it during month two. During your second month on weeks 6 - 7 - 8 once you are done with the Max Cardio Conditioning workout, you should use the Cardio Abs DVD.
I bought the deluxe edition but am not sure when to use the weight workout. Should it be substituted for any particular day?
I was looking at month 2 and instead of just recovery it says to do Max recovery - i do not have a disc with that title - which one is it?
Thanks,
Can you alternate the day off or must be followed to the letter?
Hey Kate — there is a Max Recovery — it’s on the same disc as the regular Recovery. Take another look!
Renee,
The only golden rule is to listen to your body. If you’re in pain, then take a day off. If you want to alternate the day off, then feel free to do so, but realize that sometimes the workouts are scheduled so that the day off is there to give you a buffer between specific workouts that might overlap or target the same muscles, making the second day tougher since you haven’t had time to recover.
However, it’s not as big a deal as making the program work for you. If changing your day off helps you stick with it and makes sense given your situation, than do it!
I received Insanity as a gift from an ex-girlfriend, but she was angry and destroyed my wall calender….lol..Is there any way I can order another calender
Sorry Maurice! You need to contact the person your ex-girlfriend bought the Insanity from in order to have them ship you a replacement. That, or call Beachbody directly and see if they can help.
So, I just started doing insanity and it is like very hard for me to keep up with. Should I go back to doing p90? I am very in shape and have been training for about two years now and felt like I hit a plateau so started doing insanity.
Hi April,
Tell me a little bit more about what you mean by ‘very hard’. Do you mean that you can’t complete the workout, or that you are in severe pain the next day, or that you feel overwhelmed by the intensity of it and don’t want to even start? Give me some details on your general conditioning and I can give you some better advice
I am using p90x and I want to incorporate insanity into my program for weight loss. I have replaced the p90x cardio with the insanity plyometric cardio circuit disc. On my off days and days I have extra time I want to do more cardio. Can I just use plyometric cardio or should I mix in the other insanity discs?
Hi Kris,
There really is not right or wrong to this. If you find yourself not enjoying a particular workout, such as P90X Plyo or the Kenpo workout, switch in Insanity’s Pure Cardio or Plyo and see how you feel.
Best of luck!
I’m on week two of insanity, and on week one it said pure cardio on Friday, week two on tuesday, but then on saturday of week two it says pure cardio & cardio abs. Do I do both?
Hi Lily,
Definitely listen to your body. If you’re feeling so beat by the end of Pure Cardio that you can’t breath, walk or think, than of course don’t. If you have a little left to give, or think that Shaun can motivate you to do both, then go for it! Best of luck, and let us know how your next fit test goes!
Just finished up week two. I’ve been having a little bit of knee pain, and I never had knee issues before. I really don’t want to stop the program, I’ve been making progress, and would hate to have to start over. Is it ever normal to feel a little knee pain?
Lily:
You need to be careful with your joints, it’s one of the biggest problems with Insanity. My advice is you make sure you have the best cross trainer shoes, that you’re working out on a good yoga mat, and maybe to look into some glucosamine/collagen type II supplement that will reinforce your joints. You need to take care of this now, because it will only get worse! Check out the EFR supplements page for the joint support. Be sure to stretch carefully, and really watch how you’re landing and extending your knees during the workout.
Does anyone have a problem with a disc?
The Cardio Power & Resistance disc just spins really loudly and does not play. Its pretty clean and I dont see any scratches. The other discs are working so far. Please help.
Thanks
Hi Joe,
Very rarely, a disc may simply not work. Just contact your vendor and they’ll replace it free of charge ASAP!
Hey Phil,
Yeah, someone else told me to get cross trainers, I was using running shoes. I got x-trainers today and did my first workout with them, definitely more support. The knees aren’t getting worse, but I wasn’t jumping as high and stuff last week. I might have to try the supplements. I also heard fish oil helps with joints… thanks for the input.
Awesome, Lily.
The right shoes can make a world of difference, especially over time as you hit that yoga mat six days/week. And yes, fish oil definitely helps with joints and your cardio system in general in that it helps lower levels of inflammation. I have this ridiculous tub I ordered filled with some 1,000 fish oil pills on my desk. I take two a day, and plan to for the rest of my life. Can’t speak highly enough of Omega 3’s!
Hi, I’m done with the first mouth. I have the deluxe package. I’m checking the second mouth and I see that I’m suppose to replace the core cardio and balance with Max interval sport training. When I do so am I suppose to also do the insane abs workout?
Hi Serge,
Simply put: do the insane abs workout if you have the energy for it. The Max workouts are going to hit your like a train. Listen to your body, and if you have some excess energy or willpower, go for it. Otherwise just focus on finishing those Max workouts in one piece
LOL, I love it, ‘the Max workouts are going to hit you like a train.’ Um, yeah. Day 36 doing the fit test and then popping in the Max interval Circuit and seeing it was an hour long, I started laughing, and not in the ha ha way, in the I’m gonna have a break down type ya know? LOL, I did it though, and it was freakin’ 90 degrees out to boot! I’ve never sweat so much in my entire life, and yes women sweat, in streams, Insanity!
I’ve been two for two with the Max workouts, yesterday I had to try three different dvd players before it would work, and then today my Cardio Abs, and my Max Cardio Conditioning were mislabeled, and opposite than what they said they were. I was just happy that I actually had the workout, even if I had to hunt for it…
Keep going, Lily!
You’re doing great. Only a few weeks from the end of Month 2! Have you got any plans for your post-Insanity workout?
i started the workout yesterday, i did the fit test. but i could not even do half of it and im very sore today could hardly move. does that meen its not for me?
Well today is day 2 for me and I was a little intimidated but now I am more than eager to see what is to come from one day to the next. I do have some knee problems so I am hoping I can get threw it without issues. Like Shaun T says “push threw it”. My two teenage boys have started doing it with me and it is kind of fun, we seem to push one another when we need it the most. They thought it was going to be easy for them and now they are realizing that its not so……lol….I can’t wait to see the end results on all three of us. And yes for the record Mom can keep up with the teenagers……lol…Loving Insanity:)
Hard to say, Marc.
Not knowing anything about you, I can’t really give you any useful advice. The only thing I can say is know the difference between sore and pain, and ask yourself whether you have the determination to finish the workout or if you think it will make you stop in a week. That should answer your questions for you.
After reading all these comments I cannot wait to begin insanity! I ordered it today.. I’m a marathon runner and have been doing p90x and realized it’s not what I need to help increase my speed to set a new PR and really think insanity will help me achieve my goal with all the plyometrics. So excited to see how it goes!
Hi I am almost done with week one of Insanity and it has been going good for me. Its hard and towards the end I get alittle behind but I have been able to keep pushing myself. The second fit test I did do much better in numbers is this normal or is it supposed to be a big improvement? Also the dvd Insane abs and Max interval sports training I dont see it on the workout calender at all is it supposed to be in the workout or what are these disc for?? Thanks so much
So.
I am 5′8″ and 201 lbs. I just ordered Insanity and am truly looking forward to the challenge…but I’m also a little nervous. I have physical experience, while I am not as physically active as I used to be/would like to be. I have a few concerns…
1- In your experiences, would working out early in the am (before work) be more ideal, or after I get off of work (after 5pm in some moments) be better? keep in mind that i have to be in at work by 8am…
2- I’m home from grad school for the summer, therefore occupying my family basement: not a lot of headroom. in the promo commercials, i noticed some ski jumps and jumping jacks…would the limited space be detrimental in the workout since i can’t really “reach for the sky”?…
I haven’t even recieved the disks yet, but I’m still looking forward to starting…hope I can get my sexyflexy on.
also, how would you suggest i prepare myself for the workout?
Hi there,
Let me first say that I love the Insanity workouts! It is the best exercise I have ever gotten!
However, after completing my third week I got a bad ankle sprain (not because of Insanity) and I have had to take about a month off. I’ve still be working out regularly- lifting weights, swimming, and recently running and aerobics. I feel 100% better and would love to get back to doing Insanity most everyday. My question is, is it alright if I jump right back in and take up where I left off, or do I need to start from the beginning of month one again? I feel strong/fit enough to jump right back in but I do not want to “cheat” if that is not the right thing to do. Thanks for your advise!
Phil,
I had to stop doing the insanity workout (chiropractor’s orders) for about 3 weeks to let my back rehab but i have started back in on it from the beginning and I am feeling great. BUT, i am not seeing any weight loss or inches gone. I am really watching what i eat, including writing down everything I eat in a log and I am eating around 1200 calories a day and still not losing weight. I am in week 4 of month one of the workout and I month 2 looks brutal but I need to start seeing some results. I only have 10-15 to lose and i know that those last 10 lbs can be the toughest but I am getting really frusterated. Any ideas? Thanks!
i have a brother that’s 14 years old, and he wants to do the INSANITY workout.
should i let him do it? he did the fit test and really wants to do the rest of the program.
When I’m done doing the workout, will I be good at track and field?