= WARNING: WE RELIVE THS 5 THE HARDEST WORKOUTs v2 nur ovo IF YOU CANGET THROUGH IT, rrwit cer yout ne BEST GHAPEor your ure BUT YOU MUST CHECK WITH YOUR PHYSICAN BEFORE STARTING THIS PROGRAM Thisisa guide, nat a book No complicated instructions to folow or information to read. You're here ta exercise. KEEP PUSHING PLAY AND GET INSANE RESULTS. Beachbody is known for creating the mostinnovetive and effective DVD fess programs on earth. We know real fitness (a.ka, “movement with intensity" delivers, ‘eal results, No pil, or gadgets, just sweat ang hard work. you want insane results, get ready for INSANITY. WHA INSANITY is @ 60-day cardio-based total-vody conditioning program, We believe it’s probably the most intense workout evar put on DVD. INSANITY wes created by ness exper: Shaun 7, based largely on years of study plus his collegate wack and field training. Keepup, and you'll work past your MAX with explosive cartio and plyometrc cris and nonstop, intervals of strength, power, and resistance moves. Plus you'lldo ab and core training techniques that will push yourlinitsto produce amazing results in 60 days. Introduces you to INSANITY with 5 total-tody cardio ‘conditioning workeuts. You'i work out 6 days a week, about 30 to 40 minutes a day. Do what you can, and be smart Many begimers told us that even the watm-un will feo! ite an intense workout untl you gat used to it And then it ike starting over in, 4 new workouts, about 45 minutes a day. MAX intervals and MAX intensity for MAK results Here's where youll discover true Ftness, when the body conquers the fits imposed by the mind Doing INSANITY is like conquering your own Mount Everest. tts not for everyone. But i you're wiling to 4ig deep, you cantake yourself to a level you never new existed, a level your mind wil tol you not to pursue. Ithappens every time,WHY INSANITY WORKS MAX INTERVAL TRAINING The meth behind this madness is called “MAX Interval Training.” You may have heard of interval training, butthisis diforont Mostinterval workouts are moderate cardio-based exercises with shor, high intonsity intorvals. Butin MAX intervelTeiving your maderate-intensity ‘exercise gets replaced with maximum-intensity exercise, and your shor intervals of intensity get replaced with a short perio of rest So you are working hardar and longer and resting lass. And wihon we say MAX, we moan MAK, Yeu'e nat just doing some intense aerobic intervals. Shaur alternates aerobic intervals with anzerobie intervals, ail et your MAX, holding the saike and challenging your body and your resolve Your rind will hink working out at this intensity is insanity, But when you conquer yout mind, you discover what's tly possible. And that’s why it daliers INSANE results in just 60 days. Interval workouts allow you to bet what's known as the “stross adaptation response.” When you keep ‘oxorcising at the same loval of exertion, your body ‘quickly gots used tothe effort and stops improving ‘That's why many aerobics plans dor‘t give you the ‘woight loss and performance gains you want But when you ade in high-intensity exercise, curing uihich yourheatt rate aised to percent or rmore ofits mexinum capacity, forces your bedy 1 uso fastwitch muscle fibers not narmaty engaged in carto exercisn. These fast-twitch {ibers continue burning otra fuel even during lower-intensity exercise MAX Interval Training allows youtto send more time on these exercise pesks than you could if you tried to go ell-ot without rest periods. As. result, You'l experience taster ncreases in itness and more efficient burning of carbohydrates and fat. HE HEART OF THE MATTER YOUR HEART RATE The INSANITY program is high-intensity activity in which your heart rate approaches is maximun capacity, fllawed by rest periods when your heartrate willgo dun. Than Srau ervas i back up again That's MAX interval Training ‘Most programs recommend that you work out at 7010 85 percent of your maximum during Ingense intervals. Guess what? With INSANITY, you're likely be working at B5-plus percent of your max (Translation: You'l get into the best shape of your fit, Fast)We recommend that you do INSANITY wearing @ hhear rate monty, avaiable in sparting-gocas stares or ftom Beachbody com ar TeamBeachaedy com. You can also measure your intanstylevels by how you feel,» method known as the "talk test” or “perceived exertion” During the MAK aerobic intervals you't feel sightly out of breath. Itwil be hard to have a ‘conversation. Fr the enaorotic intervals, you'l be breathing hard, end conversation wil not be possible, (That's why Shaun has to take breaks from time to time, Ifyou can talk and work out at this level, you're not pushing hard enough) YOUR_BODY IF YO START HERE ADDITIONAL SUGGESTIONS | eneck win your pyscion bear staring Thats not a disclaimer. We REALLY mean it 2. Take yourhetore” photos and measurements ‘nd upload them to TeaBeachtady.com 3 Take the Test |loceted on the Dig Deeper DVD sand your wal siondar) I you feel intimates by the Fit Test than consider snother Baschbedy program to get youir shape before you stare INSANITY, 4 Doyourdsily NSANITY workeut outined on your wal ‘alanda (ncluding the recevery workoits),ardfotow ‘ho Ete Nutrition plan to fuel your body withthe right ‘ocd, Youhave to pat right to maetor thie program. * Log onto Team Beachtoty for supportirom Snaun sand other INSANE people ite you «Take your Results & Recovery formula within 30 minutos af your workout. Your body needs ita get the best resus fam this program, + Wear suppertive shoas and itneaded} inserts Crass-trainers are mare supportive than running shoas, + your workout sulaceis hard (such as @ concrete floor, use an exercise mat ike the Beachbody Plyemeties Mar, suailable at Beachhody.com and TeamBeachbedy.cam. + For muscle soreness, ty ice andor ibuprofen (according ta package guidelines), andlor Baechbody Porformancs Formula, snd Rosuts & Recovery farmula| (eerie