Christopher Cabrera 11/28/2012
Insanity Workout: My Advice
The insanity workout is no joke people; it really is an insane workout. I mean it even has a warning that says “Insanity is an extreme and physically demanding workout. This is NOT for beginners or individuals with any medical condition which may be compromised by extreme cardio and strength exercise. Consult your physician before beginning this program”. That warning is serious, so please don’t do this workout if you know you aren’t physically capable to handle it. This workout comes with 10 discs each with about an hour long workout. I will now guide you guys through this workout, tell you what to expect what you will be doing and tips on how to get it done easier. Welcome to my experience with the insanity workout, this is my tips to you.
Disc 1: Dig Deeper and Fit Test
Disc 1 is a test you’re recommended to take each 2 weeks. If you do the insanity workout as it says you will see an improvement each time you take this test. Disc 1 is very hard and will have you out of breath and tired multiple times so don’t be afraid to click pause to rest a bit. This disc has 8 exercises and you must do each one for 1 minute without stopping. You must do switch kicks, power jacks, power knees, power jumps, globe jumps, suicide jumps, push-up jacks, and low plank oblique. After half an hour my body starts feeling it and when I start doing any of the jumps whether is the power jump, globe jump or suicide jump I get tired really fast. I’m able to complete this workout without taking my own break but then again I am an athlete so is understandable if you can’t. When I did this disc for the second time I did notice an improvement and it was easier than the first time. Remember not to be mad or feel ashamed about your results they will improve overtime I promise you. Good luck on disc 1.
Disc 2: Plyometric Cardio Circuit
Disc 2 isn’t as hard as you may think, well for me it wasn’t. First it starts off real easy with a basic warm up. You got to jog in place, do a couple jumping jacks, Heisman, one two three- one two three, butt kicks, high knees, mummy kicks, etc. You must do them a couple times too so don’t think is just once. Each time the cycle starts you must try to do each exercise faster than before so don’t give up or get tired quickly. During this warm up I really got to notice what he meant by keeping your “core tight”. Your core is the mid-section of your body, near your stomach so when doing any exercise try to make sure you keep your core tight. Using your core throughout this workout can really make it easier. After you’re done with the warm up it gets really easy and calm as the trainer makes you do a couple different stretches. These stretches are pretty good as you will feel it working your muscles, is doesn’t involve a lot of moving like the warm up did. Some of the stretches are pretty basic like spreading your legs and reaching from one side to the other. But some are more complex like turning your body to the left having your left leg standing on its heels and your right left bended while having your arms both spread out forward. Sounds pretty hard but is not at all I promise you. After you’re done stretching, you get a water break to prepare yourself for the main event, the circuit training. Get ready to do exercises such as suicide drills, power swats, mountain climbers, ski jumps, etc. Yes you will get water breaks and remember you must do each exercise faster after each cycle. Good luck on Disc 2.
Disc 3: Cardio Power and Resistance
Disc 3 is tough so be ready to work your body out. Like in every disc it will start off with a basic warm up, try not to get tired during the warm up. Always remember after every cycle you must speed it up so go at your own pace. Know your limits and don’t overdo it, your body is different than mine and others so it has its limits don’t go beyond it. The warm up in this disc is nearly the same as the others so I won’t point out the exercises since it’s almost identical to the other warm ups. After you’re done with the warm up you will stretch. The stretching in this disc is identical to that of Disc 2except for a couple new ones. After you’re done stretching this workout gets insane in a heartbeat. You will start off with power jumps, belt kicks, hit the floor, V push-ups, etc. Same rule applies, after each cycle you must go faster. Remember during each water break to not stop moving, don’t you dare sit down. It’s not over yet; get ready to do some hurdle jumps, globe jumps, moving push-ups, floor sprints, etc. Good luck with disc 3, don’t worry if you can’t finish it on the first try. This disc was really hard for me on my first try as well.
Disc 4: Cardio Recovery
Disc 4 is no walk in the park but it is pretty easy. Grab your sunglasses and your mats and get ready to get tanned and relax. Okay I’m just kidding but you will need a mat for this disc. This disc is a very relaxing workout that consists mostly of stretches and simple/easy to do exercises. This disc is probably the easiest one out of all of them so if you can’t do this one I am ashamed of you. The warm up in this disc is different than the others. It’s very simple and relaxing, it involves a lot of breathing and stretching, it feels like you’re doing yoga. In this disc you do exercises such as plank work, plank pulses, downward dog, hamstring stretch, squats, squat hold and pulses, lunges, lunge hold and pulses, etc. Very simple stuff, I consider this disc a break from so much hard workouts. This disc even has a yoga stretch. Don’t forget to breathe in through your nose and out through your mouth. This disc also makes you do a couple exercises where you must remain in push-up position but do not worry you do not do push-ups. Good luck with disc 4, it’s pretty easy you can do it. Good luck on disc 4.
Disc 5: Pure Cardio and Cardio Abs
Welcome back to the Insanity workout, ha-ha. That’s the first thought that came to my mind when I started doing this disc. This disc is pretty tough so get ready to workout. Okay let me stop trying to sound so calm… THIS DISC IS INSANE; I HOPE YOU ARE PREPARED TO WORK YOUR BUTT OFF. But remember always take a break when needed. First of all I need to point this out, this was the first disc I saw the people in the background actually stop and walk to the side. They drank water and took their time before coming back in; it just goes to show how hard this disc is. This disc has the basic warm up you did on Disc 1, 2 and 3. After the warm up is time to catch your breath and stretch. After the stretch is time to work out. You start with by doing the suicide drill than the 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, and last but not least push-up jacks. Before I continue I personally was out of breath and tired by the time I reach the level 2 drills. I kept going till the end but very slow, this disc was really hard for me to finish strong. After doing the workout you finish it off with the cool down stretch and then is time to call it a day. One tip I will say about this disc is to always remember use your core, never comprise form and never ever give up. Good luck on disc 5.
Disc 6: Core Cardio & Balance
This disc isn’t that hard at all but it’s nowhere near easy. This disc’s focus is about recovery since your body has gone through a lot of insane workouts. The warm up is very diverse compare to the others. You start off with the switch heel kicks then mummy kicks, football shuffles, over the log, 8 high knees/8 power jacks, and 8 fast feet/8 hooks. After finishing the easy warm up it’s time to stretch and catch your breath. The stretch is very easy, very basic and identical to every other stretch you done so far in the other discs. Now is time for the workout which you will start off with the moving ski hops then hit the floor (not literally), level 1 drills, Heisman, 8 switch kicks/8 hop squats, high jumps, moving plank walk, 8 elbows/4 suicide drills, 4 & 4 hops, jab switch jump squats, high flexor burners, then you get a water break. I honestly was tired by the time I reached the jab switch jump squats, I was doing the high flexor burners all slow and out of breath and when I heard him say water break I was honestly the happiest man alive. Right after the water break is time to get back to it stating off with oblique knee lifts and finishing it off with the shoulder burners in plié. Like always when finished we end it with the cool down stretch and then call it a day. Good luck on disc 6.
Disc 7: Max Interval Circuit & Fit Test
Get ready to work out! Disc 7 is guaranteed to make you sweat. The warm up is pretty much identical to the others except for a few new exercises added and the cycle is slightly different. After you finished you know the drill time to catch your breath and stretch. Always remember the stretch is they key part of the work out so don’t you ever skip it. Now after you’re done enjoy your water break because is about to go down. You start off with the pedal/power lunges then ski abs/jacks/in & out/oblique, power strike, and last the frog jumps. No were not done but you get a water break (yay). Back to the workout, same exercises same cycle except now you must do it faster than before now so speed it up. Do not give up and remember do not compromise the correct form for speed. In all honesty after finishing the cycle for the 2nd time I out of breath and exhausted. But I kept going, slower this time since I’m too tired to speed it up. One thing I must warn you on the third cycle there is no water break after the last exercise (frog jumps) so don’t think about stopping cause a new exercise is thrown at you; the football runs/cross jacks. After doing that then we get our hard earned water break. Now the workout continues but with a whole new line up of exercises so get ready to do this new cycle. It starts off with hook jumps then high knees with twist, high-low with squat, and last floor switch kicks. Water break time, remember do not stop moving while drinking your water make sure your walking around and not sitting down or standing still. Now get ready to repeat the cycle, I know you’re tired by now because I sure as hell am. But remember don’t give up and go at your own pace, you can do this. When you have finished doing this cycle twice on the third try there is no water break after the last exercise (floor switch kicks) again the trainer throws a new exercise at you this one is the 1-2-3 jab across. Now water break time again, always remember breath in through your nose and out through your mouth and keep your body moving. This disc is not over yet, this is by far the disc that has me thinking about giving up. My legs are so sore, my lungs hurt, I’m sweating, and I’m all out of breath. I just want to drink a whole gallon of water right now and shower. But no I’m not giving up and neither are you, we can do it. Get ready for the new cycle; it starts off with the side suicide jumps then squat hooks, full body drill, and lastly the plank punches. After doing this cycle we get a water break. When we do this cycle 3 times we are finally done and get to start off the cool down stretch. This disc is by far one of the hardest, good luck!
Disc 8: Max Interval Plyo
First of all if you made it this far I’m proud of you, I really am. Welcome to another insane workout, hope you’re ready this disc is no joke. The warm-up is the same as that of Disc 7. You must do the cycle 3 times, when you’re finished is time to stretch. The stretch is identical to all others; you should know the drill by now. Now is time to work out, it starts off with the switch jumps then squat push-ups, wide in & out abs, and last but not least power jumps. In this disc the trainer again throws in a new exercise on the third rotation of the cycle; the one-legged V push-ups. Enjoy your water break cause is not getting easier from here on out. I’m already tired, I’m breathing very hard. Get ready for the new cycle, starts off with the pogo right & left, power push-ups, globe twists, and level 3 drills. Yes, again in the third rotation comes a new exercise right before the water break; power lunges/hop squats. Okay I’m really tired, I’m not even going to hide it from you guys but I paused the video and laid down in my bed for like 3 minutes. I’m too out of breath but hey I’m going at my own pace so remember go at your own pace too. I know, I broke my rule about not stopping or standing still during water breaks but I couldn’t take it. All that matters is that you don’t give up and finish the disc. Anyways, time for the last cycle, it starts off with side push-ups then kickstand touch the floor, 8 power knees.4 diamond jumps, and finally the balance push-ups. Believe it or not we only have to do this cycle once and then finally we do our cool down stretch and is over we finished Disc 8. Remember don’t give up, good luck!
Disc 9: Max Cardio Conditioning & Cardio Abs
Disc 9... If you have made it this far you deserve a round of applause. The journey has been hard hasn’t it but we made it and now were one disc away from the finish line. The only bad news is that this disc is hard but hey we completed 8 discs were ready for anything they throw at us right? Well I got bad news for you; this disc focuses on endurance meaning no water breaks once the workout starts. So breath in calmly now while you got the chance and drink all the water you need cause the only water break you’re getting is after the stretch. You know the drill, time to do the warm up cycle 3 times and then stretch. After we’re done stretching comes the workout remember once you start there is no quitting no giving up and most importantly no breaks. Are you ready?! Let’s go! It starts off with high/low jab with squat then football runs, basketball shot with squats, right and left kicks, diamond jumps, in-out push-up jacks, suicide jumps, high knee/low/floor sprints, ski abs, kick step back, squats 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, and finally the last exercise; squat speed bag. Okay first of all I was tired by the time I started doing the ski down hooks. I was out of breath and took my own break and drank water and then got back in it. This disc really pushed me to my limit. Always remember to go at your own pace and don’t overdo it. Good luck on disc 9!
Disc 10: Max Recovery
Were here the last and final disc, we made it this far now it’s time to finish it. The best part about it all is that this disc is a piece of cake, one of the easiest hands down. This disc is all about recovery, so you will be doing a lot of stretching, breathing and yoga like exercises. In this disc you do a lot of lunging, hip flexing stretches, contracting a lot of main body parts (like your core, back, legs, arms, etc), stretches in plank position (a lot of plank stretching), a couple push-ups, a couple stretches on push-up position, etc. To finish this disc very easily I really recommend going at your own pace trust me, take a break when you need too, don’t overdo it. Also use your core in this disc, keep it tight and use it to your advantage. There’s hardly anything to talk about this disc since it was very easy for me and is easy in general. Hardly any exercises just stretching all the way. Finish it go all the way, and don’t give up. You can do this, good luck on disc 10!
Congratulations, you should feel very proud finishing the insanity workout. It was very difficult and tiring but you pulled through and never gave up. I hope my tips helped you complete this workout. But hey remember how you would always have to repeat the cycles in the warm ups and in the workouts? Well is time to repeat this cycle and try to complete the insanity workout again. Come on now! Like I said… YOU CAN DO IT! Oh and remember, you must finish it faster than the first time haha. Good luck!