kouHor one w. 35 min). and • WJXBIDI!!l ~B'SiIhligh-iFlter:1sit\9iaJil nd GOEe a work.eekibefor.lT: BlasMat Offr~~UIlJiI'ad~ with e~plos.e !?(l)WEB.ivelG. Butlit should nelp ¥. . '40 min).I1'l7e eX""pecting.4EImin).gl.J'o restl (appro~ 4O. • ~UmE'C~RIiJHih Iintense arnd extreme cardio all the wa~rr. sports dnills aRal plltometliiGs. all~wit~.eamwitn M~~ili1telJsit¥liRterw.witAllots of'swe'at ('ap:f.• ~~Y(i)fV1EiJiRI€ lD'AlimmlI1:IRElt!J. • IDliJmEle~RIDlm& IB~~NIDE: IlJsethls lIIlor.ardiointervals (ap.\mirt) • C~BB'I.prox.& BESISWA!N£E:IGet streng and I. 20lminl.W muscles pnega[e torr mone INSI~riIID{approXo.e stalTl:jng Montlil2 wonkouts~approx.its ('apllro~ ~ mirl)\ • ~~RIiJI(i) REO(l)'IlER¥:IDoR'tlget~our hopes!up-inis isn'tthe reoaver:¥ MO.oLlt wei.ll7a~.our Ibod.als of! stnelirgth~ llie'si~al'lce.

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

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

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

As a result. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise. followed by rest periods when your heart rate will go down. during which your heart rate is raised to 80 percent or more of its maximum capacity. you'll experience faster increases in fitness and more efficient burning of carbohydrates and fat. Then Shaun drives it back up again. Guess what? With INSANITY. you're likely to be working at 85-plus percent of your max.when you add in high-intensity exercise. THE HEART OF THE MATTERYOUR HEART RATE: The INSANITY program is high-intensity activity in which your heart rate approaches its maximum capacity. (Translation: You'll get into the best shape of your life. 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. That's 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.

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

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




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