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IT WILL GET WARNING: THIS IS THE WE BELIEVE YOUINTOTHE8EST SHAPEoF Beachbody is known for creating the most innovative and effective DVD fitness programs on earth. If you want insane results.a. just sweat and hard work. BUT YOU MUST CHECI( WITH YOUR PHYSICIAN 8EFORE STARTING THIS PROGRAM. get ready for INSANITY.HARDESTWORI<OUTEvER PUT ON DVD. We believe it's probably the most intense workout ever put on DVD. We know real fitness (a. This is a guide. largely on years of study plus his collegiate track and .k. "movement with intensity") delivers real results. IF YOU CAN GET THROUGH IT. I YOUR LIFE. or gadgets. No complicated instructions to follow or information to read. You're here to exercise. WHAT '8 IT? INSANITY is a 60-day cardio-based conditioning total-body program. INSANITY was created by fitness expert Shaun T. No pills. not a book. based KEEP PUSHING PLAYAND GET INSANE RESULTS.

you can take yourself to a level you never knew existed. . body conquers the limits imposed by the mind. MONTH ~) 4 new workouts. And then it's like starting over in. Many beginners told us that even the warm-up will feel like an intense workout until you get used to it. and be smart. about 45 minutes a day. Do what you can. about 30 to 40 minutes a day. and you'll work past your MAX with explosive cardio and plyometric drills and nonstop intervals of strength.. power. Keep up. It's not for everyone. But if you're willing to dig deep. a level your mind will tell you not to pursue. Plus you'll do ab and core training techniques that will push your limits to produce amazing results in 60 days.. You'll work out 6 days a week. when the ! MONTH 1 Introduces you to INSANITY with 5 total-body cardio conditioning workouts. MAX intervals and MAX intensity for MAX results. Doing INSANITY is like conquering your own Mount Everest. and resistance moves. It happens every time. Here's where you'll discover true fitness.field training.

we mean MAX. Most interval workouts are moderate cardio-based exercises with short." When you keep exercising at the same level of exertion. That's why many aerobics plans don't give you the weight loss and performance gains you want. But in MAX Interval Training your moderate-intensity exercise gets replaced with maximum-intensity exercise. your body quickly gets used to the effort and stops improving. And that's why it delivers INSANE results in just 60 days. you discover what's truly possible. and your short intervals of intensity get replaced with a short period of rest. Interval workouts allow you to beat what's known as the "stress adaptation response. but this is different. high-intensity intervals. But . Your mind will think working out at this intensity is insanity. So you are working harder and longer and resting less. You're not just doing some intense aerobic intervals. But when you conquer your mind. Shaun alternates aerobic intervals with anaerobic intervals. all at your MAX. And when we say MAX." You may have heard of interval training. holding the spike and challenging your body and your resolve.WHY INSANITY WORKS: MAX INTERVAL TRAINING The method behind this madness is called "MAX Interval Training.

. Most programs recommend that you work out at 70 to 85 percent of your maximum during intense intervals. it forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. followed by rest periods when your heart rate will go down.when you add in high-intensity exercise. As a result. Guess what? With INSANITY. THE HEART OF THE MATTERYOUR HEART RATE: The INSANITY program is high-intensity activity in which your heart rate approaches its maximum capacity. Then Shaun drives it back up again. That's MAX Interval Training. during which your heart rate is raised to 80 percent or more of its maximum capacity. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise. fast!) 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. you'll experience faster increases in fitness and more efficient burning of carbohydrates and fat. you're likely to be working at 85-plus percent of your max. (Translation: You'll get into the best shape of your life.

and conversation will not be possible. It will be hard to have a conversation.com. (That's why Shaun has to take breaks from time to time. You can also measure your intensity levels by how you feel. available in sporting-goods stores or from Beachbody. If you can talk and work out at this level. a method known as the "talk test" or "perceived exertion.com or TeamBeachbody. you'll be breathing hard.We recommend that you do INSANITY wearing a heart rate monitor. OUR OU~ 8T . you're not pushing hard enough." During the MAX aerobic intervals you'll feel slightly out of breath.) DISC()VER WHAT IS POSSI8L YOUR ~ODY YOU CAN ()NLY IF YCJ CCJNO E""~RA IN NITY. For the anaerobic intervals.

outlined on your wall calendar (including the recovery workouts). Your body needs it to get the be~t results from this program. That's not a disclaimer. and upload them to TeamBeachbody. If you feel intimidated by the Fit Test. -If your workout surface is hard (such as a concrete floor). then consider another Beachbody program to get you in shape before you start INSANITY. Take your "before" photos and measurements ADDITIONAL SUGGESTIONS • Log on to Team Beachbody for support from Shaun and other INSANE people like you. . 4. and/or Beachbody Performance Formula. We REALLY mean it.For muscle soreness.com. Do your daily INSANITY workout. . 3. Take the Fit Test (located on the Dig Deeper DVD and your wall calendar). and follow the Elite Nutrition plan to fuel your body with the right foods. . try ice and/or ibuprofen (according to package guidelines). Cross-trainers are more supportive than running shoes. Check with your physician before starting.Take your Results & Recovery formula within 30 minutes of your workout.com. You have to eat right to master this program. and Results & Recovery formula.com and TeamBeachbody. use an exercise mat like the Beachbody Plyometrics Mat. available at Beachbody.Wear supportive shoes and (if needed) inserts.START HERE 1. . 2.

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POWER JUMPS 5. GLOBE JUMPS 6. POWER KNEES 4. PUSH-UP JACKS . POWER JACKS 3. SUICIDE JUMPS 7.2.

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