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    Insanity Workout

     
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     Saturn
    (@saturn)
    Reputable Member
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    Insanity is more of a cardio workout but a BEAST. This one has people struggling to get through the warmup, let alone finish an entire workout. And if you watch the demo people in the videos, a lot of them can't hang the entire time. Most people use the demo peeps as the standard to measure themselves against and when they can't keep up-they give up. A major detractor mentally that prevents some folks from sticking with it. Not me though :1:

    Regular version calendar:

    Spoiler

    Week 1
    Fit Test
    Plyometric Cardio Circuit
    Cardio Power & Resistance
    Cardio Recovery
    Pure Cardio
    Plyometric Cardio Circuit
    Off

    Week 2
    Cardio Power & Resistance
    Pure Cardio
    Plyometric Cardio Circuit
    Cardio Recovery
    Cardio Power & Resistance
    Pure Cardio/Cardio Abs
    Off

    Week 3
    Fit Test
    Plyometric Cardio Circuit/Cardio Abs
    Pure Cardio
    Cardio Recovery
    Cardio Power & Resistance
    Plyometric Cardio Circuit
    Off

    Week 4
    Pure Cardio/Cardio Abs
    Cardio Power & Resistance
    Plyometric Cardio Circuit
    Cardio Recovery
    Pure Cardio/Cardio Abs
    Plyometric Cardio Circuit
    Off

    Week 5
    Core Cardio & Balance
    Core Cardio & Balance
    Core Cardio & Balance
    Core Cardio & Balance
    Core Cardio & Balance
    Core Cardio & Balance
    Off

    Week 6
    Fit Test/Max Interval Circuit
    Max Interval Plyo
    Max Cardio Conditioning
    Max Recovery
    Max Interval Circuit
    Max Interval Plyo
    Off

    Week 7
    Max Cardio Conditioning
    Max Interval Circuit
    Max Interval Plyo
    Max Recovery
    Max Cardio Conditioning/Insane Abs
    Max Interval Sports Training
    Off

    Week 8
    Fit Test/Max Interval Circuit
    Max Interval Plyo
    Max Cardio Conditioning/Insane Abs
    Max Recovery
    Max Interval Circuit
    Max Interval Sports Training
    Off

    Week 9
    Max Interval Plyo
    Max Cardio Conditioning/Insane Abs
    Max Interval Circuit
    Max Interval Sports Training
    Max Interval Plyo
    Max Cardio Conditioning/Insane Abs
    Fit Test

    Saturn's modified version calendar:

    Spoiler

    While the regular is hard enough, I got the Deluxe package back in 2009 when ordered this monster so came up with an even more difficult calendar to push myself even further. With the addition of upper body weight training in place of the Recovery Week workouts, I learned very quickly that this new standard was probably a little too high 8)

    Fit Test: Starts and ends with this one and periodically placed in the calendar to test results

    Spoiler

    Switch Kicks
    Power Jacks
    Power Knees
    Power Jumps
    Globe Jumps
    Suicide Jumps
    Push-Up Jacks
    Low Plank Oblique

    Plyometric Cardio Circuit (41:46)

    Spoiler

    ~~Warm Up~~
    Jog
    Jumping Jacks
    Heisman
    123-123
    Butt Kicks
    High Knees
    Mummy Kicks

    Jog
    Jumping Jacks
    Heisman
    123-123
    Butt Kicks
    High Knees
    Mummy Kicks

    Jog
    Jumping Jacks
    Heisman
    123-123
    Butt Kicks
    High Knees
    Mummy Kicks
    Water Break - 30 seconds

    Stretch
    Water Break - 30 seconds

    !!Circuit!!
    Suicide Drills
    Power Squats
    Mountain Climbers
    Ski Down
    Water Break - 30 seconds

    Suicide Drills
    Power Squats
    Mountain Climbers
    Ski Down
    Water Break - 30 seconds

    Suicide Drills
    Power Squats
    Mountain Climbers
    Ski Down
    Switch Feet
    Football Wide Sprints
    Water Break - 30 seconds

    Basketball
    Level 1 Drills
    Ski Abs
    In-Out Abs
    Water Break - 30 seconds

    Basketball
    Level 1 Drills
    Ski Abs
    In-Out Abs
    Water Break - 30 seconds

    Basketball
    Level 1 Drills
    Ski Abs
    In-Out Abs
    Jabs
    Cross Jacks
    Uppercuts
    Attack
    Water Break - 20 seconds

    Cool Down Stretch

    Cardio Power & Resistance (39:19)

    Spoiler

    ~~Warm Up~~
    Jog
    Power Jacks
    Log Jumps
    123-123
    Butt Kicks
    High Knees
    Vertical Jumps

    Jog
    Power Jacks
    Log Jumps
    123-123
    Butt Kicks
    High Knees
    Vertical Jumps

    Jog
    Power Jacks
    Log Jumps
    123-123
    Butt Kicks
    High Knees
    Vertical Jumps
    Water Break - 15 Seconds

    Stretch
    Water Break - 30 Seconds

    !!Circuit!!
    Power Jumps
    Belt Kicks
    Hit The Floor
    V Push-Ups
    Water Break - 30 Seconds

    Power Jumps
    Belt Kicks
    Hit The Floor
    V Push-Ups
    Water Break - 30 Seconds

    Power Jumps
    Belt Kicks
    Hit The Floor
    V Push-Ups
    Tricep Dips
    One-Legged Tricep Dips (R/L)
    Water Break - 30 Seconds

    Triceps Ball Push-Ups
    Water Break - 30 Seconds

    Hurdle Jumps
    Globe Jumps
    Moving Push-Ups
    Floor Sprints
    Water Break - 30 Seconds

    Hurdle Jumps
    Globe Jumps
    Moving Push-Ups
    Floor Sprints
    Water Break - 30 Seconds

    Hurdle Jumps
    Globe Jumps
    Moving Push-Ups
    Floor Sprints
    Water Break - 30 Seconds

    8 Hop Squats/8 Push-Ups

    Cool Down Stretch

    Cardio Recovery (33:02)

    Spoiler

    ~~Warm Up~~
    Rest -10 Seconds

    Plank Work
    Rest -10 Seconds

    Plank Pulses
    Downward Dog
    Hamstring Stretch
    Rest - 45 Seconds

    Squats
    Squat Hold & Pulses
    Rest - 35 Seconds

    Lunges
    Lunge Hold & Pulses
    Rest - 10 Seconds

    Squats
    Squat Hold & Pulses
    Rest - 10 Seconds

    Lunges
    Lunge Hold & Pulses
    Plie` Yoga Stretch
    Rest - 50 Seconds

    Quad Strengtheners
    Rest - 30 Seconds

    Oblique Work (Right)
    Rest - 20 Seconds

    Oblique Work (Left)
    Rest - 5 Seconds

    Downward Dog
    Hip Flexor Stretch
    Table Top Balance Pose
    Knee To Chest Stretch (R/L)
    Knee To Oblique (R/L)
    Hamstring Stretch
    Hip Openers
    Final Stretch

    Max Recovery (47:16)

    Spoiler

    ~~Warm Up~~

    Workout 1 (moves vary)
    Workout 2 (moves vary)
    Workout 3 (moves vary)
    Workout 4 (moves vary)
    Workout 5 (moves vary)
    Water Break

    Cool Down Stretch

    Pure Cardio (38:18)

    Spoiler

    ~~Warm Up~~
    Jog
    Jumping Jacks
    Heisman
    123-123
    Butt Kicks
    High Knees
    Mummy Kicks

    Jog
    Jumping Jacks
    Heisman
    123-123
    Butt Kicks
    High Knees
    Mummy Kicks

    Jog
    Jumping Jacks
    Heisman
    123-123
    Butt Kicks
    High Knees
    Mummy Kicks
    Water Break - 20 Seconds

    Stretch
    Water Break - 30 Seconds

    !!Circuit!!
    Suicide Drills
    Switch Kicks
    Wide Football Sprints
    Stance Jacks
    Pedal
    Hooks and Jump Rope
    Power Jacks
    Level 2 Drills
    Frog Jumps
    Power Knees
    Mountain Climbers
    Ski Down
    Scissor Runs
    Suicide Jumps
    Push-Up Jacks

    Water Break - 60 Seconds

    Cool Down Stretch

    Cardio Abs (16:45)

    Spoiler

    ~~Warm Up~~
    Jog
    High Knees
    High Knees w/ Twist
    Jump Rope
    Tuck Jumps
    Water Break - 30 Seconds

    !!Circuit!!
    Wide Tuck Jumps
    C-Sit Position
    Twists
    Twists w/ Knee
    A-Frame Ab Twists
    A-Frame w/ Knee
    Hold Center
    Water Break - 30 Seconds

    Single Leg Raises (Left)
    Single Leg Raises (Right)
    Water Break - 30 Seconds

    Both Legs
    High Plank Position
    High Plank Alt. Knees
    High Plank Alt. Knees Fast
    Low Plank Position
    Low Plank Alt. Knees
    Child's Pose
    Pulse Tucks-Low & High
    Stretch

    Core Cardio & Balance (37:19)

    Spoiler

    Switch Heel Kicks
    Mummy Kicks
    Football Shuffles
    Over The Log
    8 High Knees/8 Power Jacks
    8 Fast Feet/8 Hooks
    Stretch
    Water Break - 35 Seconds

    Moving Ski Hops
    Hit The Floor
    Level 1 Drills
    Heisman
    8 Switch Kicks/8 Hop Squats
    High Jumps
    Moving Plank Walks
    8 Elbows/ 4 Suicide Drills
    4 & 4 Hops
    Jab Switch Jump Squats
    Hip Flexor Burners
    Water Break - 33 Seconds

    Oblique Knee Lifts
    Shoulder Burners In Plie`

    Cool Down Stretch

    Max Interval Circuit (59:50)

    Spoiler

    ~~Warm Up~~
    Jog
    Jumping Jacks-Arms Up
    123-123
    Jump Rope S-S
    High Knees-Arms Out
    Switch Kicks
    Hit The Floor
    S-S Floor Hops

    Jog
    Jumping Jacks-Arms Up
    Jump Rope S-S
    123-123
    High Knees-Arms Out
    Switch Kicks
    Hit The Floor
    S-S Floor Hops

    Jog
    Jumping Jacks-Arms Up
    123-123
    Jump Rope S-S
    High Knees-Arms Out
    Switch Kicks
    Hit The Floor
    S-S Floor Hops
    Water Break - 30 Seconds

    Stretch
    Water Break - 34 Seconds

    !!Circuit!!
    Pedal/Power Lunges
    Ski Abs/Jacks/In & Out/Oblique
    Power Strike
    Frog Jumps
    Water Break - 30 Seconds

    Pedal/Power Lunges
    Ski Abs/Jacks/In & Out/Oblique
    Power Strike
    Frog Jumps
    Water Break - 30 Seconds

    Pedal/Power Lunges
    Ski Abs/Jacks/In & Out/Oblique
    Power Strike
    Frog Jumps
    Football Runs/Cross Jacks
    Water Break - 40 Seconds

    Hook Jumps
    High Knees w/ Twist
    High -Low Jab w/ Squat
    Floor Switch Kicks
    Water Break - 43 Seconds

    Hook Jumps
    High Knees w/ Twist
    High -Low Jab w/ Squat
    Floor Switch Kicks
    Water Break - 30 Seconds

    Hook Jumps
    High Knees w/ Twist
    High -Low Jab w/ Squat
    Floor Switch Kicks
    123 Jab Across
    Water Break - 30 Seconds

    Side Suicide Jumps
    Squat Hooks
    Full Body Drill
    Plank Punches
    Water Break - 30 Seconds

    Side Suicide Jumps
    Squat Hooks
    Full Body Drill
    Plank Punches
    Water Break - 37 Seconds

    Side Suicide Jumps
    Squat Hooks
    Full Body Drill
    Plank Punches
    Water Break - 49 Seconds

    Cool Down Stretch

    Max Interval Plyo (55:11)

    Spoiler

    ~~Warm Up~~
    Jog
    Jumping Jacks-Arms Up
    123-123
    Jump Rope S-S
    High Knees-Arms Out
    Switch Kicks
    Hit The Floor
    S-S Floor Hops

    Jog
    Jumping Jacks-Arms Up
    123-123
    Jump Rope S-S
    High Knees-Arms Out
    Switch Kicks
    Hit The Floor
    S-S Floor Hops

    Jog
    Jumping Jacks-Arms Up
    123-123
    Jump Rope S-S
    High Knees-Arms Out
    Switch Kicks
    Hit The Floor
    S-S Floor Hops
    Water Break - 30 Seconds

    Stretch
    Water Break - 30 Seconds

    !!Interval!!
    Switch Jumps
    Squat Push-Ups
    Wide In & Out Abs
    Power Jumps
    Water Break - 30 Seconds

    Switch Jumps
    Squat Push-Ups
    Wide In & Out Abs
    Power Jumps
    Water Break - 30 Seconds

    Switch Jumps
    Squat Push-Ups
    Wide In & Out Abs
    Power Jumps
    One Legged V Push-Ups
    Water Break - 30 Seconds

    Pogo Right
    Power Push-Ups
    Globe Twists
    Level 3 Drills
    Water Break - 30 Seconds

    Pogo Left
    Power Push-Ups
    Globe Twists
    Level 3 Drills
    Water Break - 30 Seconds

    Pogo Right & Left
    Power Push-Ups
    Globe Twists
    Level 3 Drills
    Power Lunges/Hop Squats
    Water Break - 30 Seconds

    Side Push-Up
    Kickstand Touch The Floor
    8 Pwr Knees/4 Diamond Jumps
    Balance Push-Ups

    Cool Down Stretch

    Insane Abs (33:23)

    Spoiler

    ~~Warm Up~~
    Jog
    High Knees
    High Knees w/ Twist
    Tuck Jumps
    Power Jumps
    T-Kicks
    T-Jumps
    Water Break - 10 Seconds

    Jog
    High Knees
    High Knees w/ Twist
    Tuck Jumps
    Power Jumps
    T-Kicks/Jumps
    Water Break - 53 Seconds

    !!circuit!!
    6 Inches
    Flutter Kicks
    Scissors
    Knees In & Out
    Rest - 15 Seconds

    6 Inches
    Flutter Kicks
    Scissors
    Knees In & Out
    Rest - 41 Seconds

    Power abs-Hands Down
    Rest - 23 Seconds

    Power Abs-No Hands
    Rest - 30 Seconds

    Over The Mountain
    Rest - 21 Seconds

    Core Adduction-Hands Down
    Rest - 17 Seconds

    Core Adduction-No Hands
    Rest - 14 Seconds

    Bicycle Runs-Hands Down
    Rest - 19 Seconds

    Bicycle Runs-No Hands
    Rest - 14 Seconds

    Power Abs-Hands Down
    Power Abs-No Hands
    Over The Mountain
    Core Adduction-Hands Down
    Core Adduction-No Hands
    Bicycle Runs-Hands Down
    Bicycle Runs-No Hands
    Water Break - 47 Seconds

    Low Plank Hops
    Rest - 29 Seconds

    Alt. Balance Holds
    Rest - 29 Seconds

    Alt. Knee To Elbow
    Rest - 14 Seconds

    Alt. Knee To Elbow
    Rest - 35 Seconds

    Oblique Rotation
    Rest - 30 Seconds

    Plank Walker

    Cool Down Stretch

    Max Interval Sports Training (54:38)

    Spoiler

    ~~Warm Up~~

    Jump Rope
    Switch Heels
    Switch Heels Higher
    Jump Rope S-S
    Cross Jacks
    Knee Pulls-High
    Knee Pulls-Low
    Knee Pulls-Hand to Floor

    Jump Rope
    Switch Heels
    Switch Heels Higher
    Jump Rope S-S
    Cross Jacks
    Knee Pulls-High
    Knee Pulls-Low
    Knee Pulls-Hand to Floor
    Water Break - 30 Seconds

    !!circuit!!
    Jab Across
    Jab Across 2 & 2
    Jab Across 4 & 4
    Jab Across 8 & 8
    Uppercuts
    Uppercuts 2 & 2
    Uppercuts 4 & 4
    Uppercuts 8 & 8
    Water Break - 51 Seconds

    8 Jabs/8 Power Jumps
    Water Break - 1:04

    Football Drills
    Rest - 44 Seconds

    Triceps Pulses
    Rest - 29 Seconds

    Tackle
    Resst - 20 Seconds

    Offensive Line Elbow
    Water Break - 1:19

    3 Point Shot-Run
    Rest - 39 Seconds

    Guard Drills
    Rest - 24 Seconds

    Suicide Drills
    Rest - 20 Seconds

    Basketball Dribble
    Water Break - 1:24

    Pike jumps
    Rest - 34 Seconds

    Pendulum
    Rest - 44 Seconds

    6 Inches
    Flutter Kicks
    Scissors
    Rest - 11 Seconds

    6 Inches
    Flutter Kicks
    Scissors
    Rest - 39 Seconds

    V Push-Ups
    Rest - 1:09

    Bronco Jumps
    Water Break - 1:19

    Ladders-15
    Rest - 14 Seconds

    Ladders-30
    Rest - 14 Seconds

    Ladders-45
    Rest - 14 Seconds

    Ladders-60
    Rest - 14 Seconds

    Ladders-45
    Rest - 14 Seconds

    Ladders-30
    Rest - 14 Seconds

    Ladders-15
    Rest - 49 Seconds

    Long Jump (Right)
    Long Jump (Left)

    Cool Down Stretch

    Max Cardio Conditioning (47:41)

    Spoiler

    ~~Warm Up~~

    Jog
    Jumping Jacks-Arms Up
    Jump Rope S-S
    High Knees-Arms Out
    Switch Kicks
    Hit The Floor
    S-S Floor Hops

    Jog
    Jumping Jacks-Arms Up
    Jump Rope S-S
    High Knees-Arms Out
    Switch Kicks
    Hit The Floor
    S-S Floor Hops
    Sprint
    Jumping Jacks
    Heisman
    123-123
    High Knees
    Water Break - 30 Seconds

    Stretch
    Water Break - 30 Seconds

    !!Endurance!!

    High/Low Jab w/ Squat
    Football Runs
    B Ball Shot w/ Squats
    Right & Left Kicks
    Diamond Jumps
    In-out Push-Up Jacks
    Suicide Jumps
    High Knee/Low/Floor Sprints
    Ski Abs
    Kick Step Back
    Squat Twists
    Over The River Hops
    Attack
    Power Knee
    Ski Down Hooks
    Belt Kicks
    Forward/Back Suicides
    Push-Up Abs
    Plank Punches
    8 Jump Ropes/8 Hop Squats
    Squat Speed Bag
    Cool Down Stretch

    Upper Body Weight Training (47:18)

    Spoiler

    ~~Warm Up~~

    Speed Jog
    Jump Rope
    Jumping Jacks
    Heisman
    123-123
    Power Hooks

    Speed Jog
    Jump Rope
    Jumping Jacks
    Heisman
    123-123
    Power Hooks

    Stretch/Rest

    !!Circuit!!
    360 Shoulder Presses
    Pulse Biceps Curls
    In-Out Abs w/ Triceps Push-Ups
    Floor Sprints
    Rest - 40 Seconds

    360 Shoulder Presses
    Pulse Biceps Curls
    In-Out Abs w/ Triceps Push-Ups
    Floor Sprints
    Rest - 50 Seconds

    360 Shoulder Presses
    Pulse Biceps Curls
    In-Out Abs w/ Triceps Push-Ups
    Floor Sprints
    Water Break - 1:44

    Squat Biceps Curls
    180 Lateral Raises
    Elevated Triceps Dips
    Power Jumps
    Rest - 34 Seconds

    Squat Biceps Curls
    180 Lateral Raises
    Elevated Triceps Dips
    Power Jumps
    Rest - 54 Seconds

    Squat Biceps Curls
    180 Lateral Raises
    Elevated Triceps Dips
    Power Jumps
    Water Break - 1:19

    Full Rotation Flys
    Push-Ups w/ Front Raise
    High Knees w/ Twist
    Rest - 40 Seconds

    Full Rotation Flys
    Push-Ups w/ Front Raise
    High Knees w/ Twist
    Rest - 40 Seconds

    Full Rotation Flys
    Push-Ups w/ Front Raise
    High Knees w/ Twist
    Water Break - 1:14

    Chest Presses/Leg Raises
    Bent Over Rows/Flys
    Ski Abs
    Rest - 49 Seconds

    Chest Presses/Leg Raises
    Bent Over Rows/Flys
    Ski Abs
    Rest - 59 Seconds

    Chest Presses/Leg Raises
    Bent Over Rows/Flys
    Ski Abs
    Cool Down Stretch

    Fast & Furious (21:58)

    Spoiler

    ~~Warm Up~~
    Jog
    Jumping Jacks
    123 Heisman
    Jump Rope/High Knees
    Fall Squats
    Plank Squats
    Jog
    Jumping Jacks
    123 Heisman
    Jump Rope/High Knees
    Fall Squats
    Plank Squats
    Water Break - 30 Seconds

    Stretch

    !!Circuit!!
    Sprints-High, Low, Floor/Moving Push Ups
    Power Knees/Diamond Jumps
    Ski Abs/In & Out/Oblique Push Ups
    High Knee Oblique Twist
    Burpee Push up Jacks
    Power Jumps
    Football Rolls/Plank Holds
    Plank Punches
    100 Meter Dash
    Water Break 45 Seconds

    Cool Down Stretch


    Fast & Furious is the killer of the bunch. Not very long but DEVASTATING nonetheless 8)


    Quote
    Topic starter Posted : 12/10/2015 6:27 pm
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