INSANITY Fitness Guide

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

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

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

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

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

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

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




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