This post is on How to Get Free Samples of Shakeology and P90X Results and Recovery Formula.

Get Free Samples of Shakeology and P90X Results and Recovery Formula

If you have ever seen any Beachbody Insanity or P90X videos, then you probably have seen advertisements at the end of the videos for P90X Results and Recovery; or maybe you have seen videos like this one below about where Shakeology comes from:

http://www.youtube.com/watch?v=HUm5Zk55LUM

P90X Results and Recovery Formula is touted as the after workout formula designed to “Refuel, re-energize, and reduce muscle soreness with this after-workout shake. Four Parts carbs to one part protein ensures speedy muscle repair after intense workouts!”

Now is your chance to get either one or both of them free! Here is how you do it.

1. Go and build yourself a free Beachbody account by filling out the information here.
2. Fill out the form below COMPLETELY.
3. Pay the $2 for Shakeology or P90X Results and Recovery formula by clicking the PayPal link below. Or if you want both, Pay only $3.

Shakeology

Shakeology – Greenberry $2.00 Shakeology – Chocolate $2.00 P90X – Results and Recovery $2.00 Both Shakeology (Greenberry) and P90X Results and Reocovery $3.00 Both Shakeology (Chocolate) and P90X Results and Reocovery $3.00 Trilogy – Both Shakeology’s (Greenberry + Chocolate) + P90XR/R $6.00



 Get Shakeology and P90X Results and Recovery
Name:
Last Name:
Street Address:
City:
State or Military (US ONLY):
Pick a state AL AK AZ AR CA CO CT DC DE FL GA HI ID IL IN IA KS KY LA ME MD MA MI MN MS MO MT NE NV NH NJ NM NY NC ND OH OK OR PA PR RI SC SD TN TX UT VT VA WA WV WI WY AP AE
Zip Code:
Shakeology or P90X:
Shakeology (Greenberry) Shakeology (Chocolate) P90X Results and Recovery Both Shakeology (Greenberry) P90X R&R Both Shakeology (Chocolate) P90X R&R
We respect your email privacy
 Charles Lloyd Fitness dot Com



 

Get Free Samples of Shakeology and P90X Results and Recovery Formula

About the Shipping and Handling Charge

This stuff kicks ass, and anything that kicks this much ass costs money. Therefore, in order for you to receive either one, you have to pay Shipping and Handling.

However, I also know that there are plenty of people in the world that are looking for a handout and some of them read this website due to my thorough reviews of workout videos. So, if you are REALLY interested in either the P90X or Shakeology, the nominal shipping charge won’t mean anything. Especially when you consider that a whole 30-day supply of Shakeology costs $120, or $90 if you are a team Beachbody Coach. This S&H charge also helps me weed out the fakers who are just looking for free stuff.  Honestly, if a couple of bucks is considered “excessive” for something that can improve your health 100-fold, then you won’t like it anyway and you are not a good fit for the product. (Besides, you can get XY and Z product for $X cheaper anyway right?!)

So that is How you Get Free Samples of Shakeology and P90X Results and Recovery Formula!

Insanity Asylum Relief

This post is a review of the stretching sequences of Insanity Asylum Relief video.

Insanity Asylum Relief

Unless you are a professional yoga instructor, there is a very good chance that you don’t stretch enough. Heck, even I don’t stretch enough, although I do do all the stretches in my at-home workouts like Insanity or P90X. But since it is summer time, and summer time means BBQ ribs and cycling, I still don’t stretch enough.

On average, I ride my bike about two hours per day; yesterday I rode about 4 hours. Did I stretch? Nope, not one ounce. By hour three I was pretty much wiped out; my CamelBack bladder was coming up on “E”; and the last thing I was thinking about (outside of Lapsang tea price futures in China) was stretching. Do not suck like me and not stretch.

This workout is supposed to be done whenever you need to relax from a workout or feel the need to stretch; at just 23 minutes long it shouldn’t be too hard to do, even on lazy days. This video is unlike the rest of the videos in that it doesn’t have the usual warm-up per se, nor are the (exercises) stretches named like they are in the other videos. However, I will name the stretch so it will be easier to follow along, just don’t expect to see what I name to also be in the video.

Tools Needed:

• Nothing

Wide Leg Breathing

The video starts out with you standing, your feet spread at just past shoulder width apart and you are doing some deep breathing exercises. Yep the same ones you will see on any workout video at the beginning or end, where you are spreading your arms wide out to the sides to get the maximum amount of air into your lungs. I have found that most people, even people who teach fitness, don’t know that you can get the maximum amount of air in your body by spreading your legs just past shoulder width and your arms straight out to your sides because this is the point where your lungs are the least restricted. It’s also the reason why doctors tell parents with new born babies to lay them on their backs when they sleep, or at least they should. Repeat this sequence 4X.

Left / Right Side Stretch

Continuing from your breathing sequence, go directly into a left side stretch. This is done by holding your left arm straight out to your side then reaching up and over your head to as far as you can go so that you will feel the stretch from the back of your armpit straight down to your hip flexors. Make sure you keep your legs straight. If you do it right you will feel the stretch. Switch sides.

Ceiling Push-Up

Like the first stretch, you want to lift your hands over your head with your fingers intertwined together and your palms facing the ceiling and act as if you are pushing the ceiling away from you. Don’t overthink this. The only thing you are doing is stretching, so make sure you feel the stretch.

Prisoner Handcuffs

Drop your hands and intertwine them behind your back, now lift your hands up as far as you can while you are standing straight up, keeping your arms straight.  Flexibility is a combination of genetics and use, and USUALLY decreases with age if you don’t work on it, so don’t compare yourself with the people in the video. Usually women are a lot more flexible than men.  That said, I don’t know any woman more flexible than I am. The key here is to again feel the stretch. And do not forget to breath; you need to to live.

Iso Plié Squats

Get into a Plié squat (If you do not know what that is, just search this website for “Plié” over in the navbar) then get your elbows to the inside of you quadriceps. Now while only slightly leaning forward, use your elbows to push your quads back then squat your butt down until you feel the stretch. As with any squat make sure your knees are over your ankles…this is good squat form.

Standing Pike

Come directly out of that position and put your hands on the ground then put your butt straight up in the air, you will feel your hamstrings stretching. Next lift your toes off the ground and put your weight into your heels. Now drop your head and hold this for 1 minute.

Pendulum Swings

Still holding the previous stretch, grab your elbows and swing your upper body left and right, this is a dynamic hamstring stretch to complement the isometric hamstring stretch you just did.

Ankle Grabs

Still in the same position you have been in, grab your right ankle and pull your chest into your knee. Halfway through walk your hands to the other ankle and again pull your chest into your knee.

Ankle Lunge

Now go back to your other ankle and grab it again then with your opposite leg lunge down while continuing to hold your ankle. Here you will be pulling your ankle while lunging to your side, when doing it correctly you will feel the stretch in your inner thigh up to your groin. Also remember to keep your knee behind your toe. Half way through walk your hands to the other side and do the same thing. When you are finished bring your upper body to the center then roll your body up until you are standing with your feet just past shoulder width again.

Arrows

Continuing with the same theme as when you started, but this time you want your feet together. Take a few deep breaths while using your arms to assist your breathing. Then point your arms straight up and interlock your fingers, now elongate your body and point straight up as if you were a human arrow.

Swan Dive

Next you want to swan dive down and touch your toes, place your right hand on your left toe, then lift your left arm straight up into the air. Now look up towards your fingertips. When you are done, bring both hands to your toes then roll up.

• Arrows – Again you are going to do the arrow stretch
• Swan Dive – Again you are going to swan dive down, but this time you are going to do the opposite side.

*Feet are going back to just past shoulder width again.

• Wide Leg Breathing

Slouched over Hand sits

Just like the prisoner cuffs you are going to lock your hands behind your back; however, instead of going up you are going to drop your hands underneath your butt and sit on your hands, then you are going to stretch out your lower back by slouching over and bringing your chin to your chest and lengthen out your lower back. (Note: some people may not be able to do this because their shoulders and chest are too tight. My partner Julie was unable to this without first unlocking her hands and then relocking them under her butt.)

• Prisoner Handcuffs – Go directly into the prisoner handcuffs while inhaling.
• Slouched over Hand Sits – While exhaling you want to get into your slouched over hand sits and use your breath to get deeper into the stretch.
• Prisoner Handcuffs – Again inhale with this stretch
• Slouched over Hand Sits – Then again go deeper into this stretch

Shoulder Stretch

This is a pretty common shoulder / deltoid stretch. Stand straight up with your legs still at just past shoulder width apart, stretch your arms apart like an eagle. Then stretch your right arm across your chest then use your left arm to pull it in closer. Next grab your elbow then drop your shoulder for an even greater stretch. Don’t over think it, just stretch. Halfway through switch to the other side.

*Bring your feet back together

Arm Rolls

At the shoulder roll your arms 360 degrees both forward and backwards

Spine Rolls

Standing straight up, then put your chin to your chest then S-L-O-W-L-Y roll your body straight down, so than you can feel each vertebrae in your spine roll down. When your fingers/arms/or whatever is touching the ground (or however far you can go) S-L-O-W-L-Y roll your body straight back up.

• Repeat the Spine Rolls but add a heel sit – The heel sit consist of sitting on your heels (revolutionary huh?) however only go as far as you can so that your heels ALWAYS stay on the ground. Once you feel your heels coming off the ground STOP. Repeat 4X. Do not roll up but continue to the next stretch.

Insanity Asylum Relief

Runners Hip Flexor Stretch

Coming straight out of the previous stretch, put both knees on the ground then one knee up as if you are in a kneeling runners pose. Place both hands on your up knee, then bring your hips straight forward so that you FEEL your hip flexors stretching.

Sprinters Stretch

From the previous stretch place both hands on the floor now bring your back knee off the ground (be sure your back heel is on the floor). Then lift your front legs toes off the ground, then bring your chest  toward your knee.

• Runners Hip Flexor Stretch w/Arms Up– Get back into this stretch again, this time will raise both hands straight up in the air while you are leaning forward
• Sprinters Stretch – Repeat this stretch again

Runners Hip Flexor Stretch w/ Ankle Grab

This is the same stretch as before; however, this time instead of having both hands on your knee, you are going to use one arm (the same side) and reach back and grab the ankle of the leg that is kneeling. Then you will push into the hip flexor stretch the exact same way, but you will also be stretching your quadriceps at the same time with the ankle grab. Be sure and have your chest straight up. Bring both knees to the ground.

*Switch legs (if you had your right knee kneeling, switch to the left knee)

• Runners Hip Flexor Stretch – Same sequence as before
• Sprinters Stretch – Same sequence as before
• Runners Hip Flexor Stretch w/Arms Up
• Sprinters Stretch
• Runners Hip Flexor Stretch w/Ankle Grab

Child’s Pose

Another very common stretch. Coming out of the previous stretch place both knees on the ground together, now with both hands on the ground in front of you. Then sit back on your heels while keeping your hands on the floor. This is a very good back stretch. Especially after all of the compressions of jumping around like a mad man/woman during these Insanity Asylum videos.

Cat Pose

Another very common stretch. Like a pissed off cat, get straight onto all fours. Then you are going to round and release your back. Get a breathing sequence when you are rounding and releasing this stretch.

Downward Dog

A Yoga favorite. Come straight out of your cat pose and put your heels onto the ground and get into a downward dog. I am going to assume that you know what a downward dog is.

• Childs Pose – Repeat
• Downward Dog – Repeat – After you are done take your feet out to just past shoulder width apart again and walk your hands back to your toes.
• Wide leg Spine Roll – Up

Standing Elbow Splits

Position your legs wider than shoulder width (enough so your palms can touch the ground) apart. Then slowly roll your upper body down so that your palms can touch the floor. This is very similar to the first stretch we did only your legs (may be) are further apart. Place your palms on the floor, now walk your feet out wider, so that you can eventually put your elbows on the floor. Remember that if you can’t go all the way down you are still good, just go down as far as you can. After the allotted time period roll back up.

*Place your feet together and stand straight up.

Flamingo Stretch

Grab your right knee and bring it to your chest and pull in as far as you can go. After the allotted time period, repeat with the other leg.

Swing Breathing Rows

This is a dynamic breathing exercise. Just check out the video and do what he does :p

Standing Breathing

Finally this is just like the Wide Leg breathing we did to start the video only this time your feet are not wide leg, you are just standing straight up.

Finished!!!

Conclusion

Do these stretching exercises. I am not only talking to you I am talking to myself. If I recall correctly, a minimum 10% of your exercise regimen should consist of stretching (I believe 15% is close to ideal). That means if you work out for 60 minutes then 6 minutes should consist of stretching (With 9 minutes ideal). Since most of these workouts are about 1 hour long, you should be stretching between 6-9 minutes and none of these even come close to that.

While it is a good video, I give this 4 out of 5 Charles Faces because honestly, all of this *should* be incorporated into each workout – but stuff happens and they weren’t, so it is what it be.

This concludes my review of Insanity Asylum Relief.

This post is a review of the Insanity Asylum Athletic Performance Assessment.

Insanity Asylum Athletic Performance Assessment

Insanity Asylum Athletic Performance Assessment

For this review I am going to assume that you have read my other Asylum reviews; if you haven’t, please do so. When writing this I am going to assume that you know what a Heisman or a Lat Push-Up or whatever exercise I name is. I am also going to assume that you know the proper form to do these exercises for your assessment. If not, then again go read the other Asylum and Insanity reviews. There is plenty to read. I am low guesstimating of at least 50,000+ words *just* for Insanity reviews; or basically a full book worth of FREE information.

Just like the Fit Test in the first edition of Insanity, the Insanity Athletic Performance Assessment gives you a baseline of where you are coming from and, in 99% of cases, it is the first video you should do. Unlike the rest of the videos in the series where there is a sequence of events, this does not follow that form. It is strictly an assessment and there is really no reason to try and kill yourself to get more than you actually can. Or kinda like “some other people” who suck their gut in when they get a waist measurement as if that will make them any healthier.

So that is my number one advice for this whole assessment. Do what you can.  If the assessment calls for doing as many push-ups as you can in two minutes, and you can only manage to do five, then five is what you get. Write it down and continue. Don’t lie or pad your numbers because you were “not in-it today” or “could do more if my…”. What you did is what you did.

If you are following the program to the letter, then you should do this once before you start the program and then once every 30 days to track your progress.

Even though this video is the first thing you should do before starting this program,  I chose to write about this video last because you need to know proper form on how to do these exercises. Proper form is eleventy-billion-times more important than the number of reps of an exercise you can do. Proper form is what keeps you off the sidelines and in the program.

Tools Needed

• Speed Rope
• Agility Ladder
• Chin-Up Bar

Warm-Up

Basic Jump Rope – Yep start jumpin  – the key here is to get both your heart rate and core temperature up to par.

High Knee Sprint – Whenever I am at Julie’s FIIT Camp (and we do this exact exercise,) my job is getting people to get their knees up to hip height. Since you don’t have me yelling at you in your living room or wherever you are, GET THOSE DANG KNEES UP! Half-assin it does not help you, and it’s not the reason why you bought the videos. That said, run in place and get your knees up to hip height…and no slouching your back.

*Go get your Agility Ladder

Forward / Back Agility – Just like the previous videos explained, you are just “running” both in and outside the rungs of the agility ladder from right to left, naturally when going from left to right lead with your right leg and vice versa on the way back. Go forward and back for the full allotted time period.

Stretch – Don’t Skip these, I am not going to go over the exact stretches as you will see them in the video.

If you don’t have the video set go buy it. I cannot tell you how many times I get emails from people wanting me to add the amount of time that each exercise is, how long each exercise video is, what are the “exact” stretches, “can you hurry up and post the Insanity … review,” and a ton of other informational requests because they either don’t want to buy the set, or cannot afford it. And every time I tell them to pay the $40 to become a coach and refer people then you WILL have the money to buy whatever you want. Just a couple days ago I got a commission check from Team Beachbody and I never even talked to the people who bought the stuff. Seriously, if you are already doing the program you may as well get paid while you’re at it. Any of you unemployed folks (20% of the population here in the US, so I know you are reading this) KNOW that mailbox money kicks all kinds of ass. Become a Coach by clicking here. If I can do it and only (half assed I may add) and still make money, you could KILL IT. Heck, if you are still unsure, email me at my Contact page above. I also suggest that you set up a company; that way you get 1099’d and keep it off your personal income.

Now back to our regularly scheduled program.

Insanity Asylum Athletic Performance Assessment

Agility Heisman – If this is your first time reading my blog then welcome. DO NOT START OFF WITH THE INSANITY ASYLUM SERIES, start with the regular Insanity program. Or if you are an ultra-newbie, start out with Power 90 from Beachbody. For those of you who have been reading, then you know what a Heisman is. The only difference here is you will be going forward and aft of your agility ladder doing your Heisman alternating sides. Every FULL ladder movement (meaning up AND back) counts as 1 REP. Do as many reps as you can without killing yourself for the full minute. WRITE DOWN YOUR REPS AND KEEP THEM.

In & out Ab Progression – This is taken from one of the very first Asylum videos I reviewed. If you haven’t read it check it out here. For this exercise be sure and keep good form on your plank and don’t drop your hips. It is a 10x better feeling to know that you did these correctly and all your reps were solid than to go strictly for a ton of reps that were questionable.

Also for me I will write down on my sheet that I did “X # of Reps – ALL SOLID.” That way, when I come back in a month I know I really can’t screw around.

*NOTE: By Solid reps I mean you cannot hit your agility ladder. If you hit it, the rep does not count. You just fix your ladder and continue.

*NOTE 2: You are jumping into the 2^nd box for all of the In & Out Ab Progressions.

Lat Push-Ups / Pull-Ups – For this assessment you are doing either/or, not both.  For your Lat Push-Ups you are working side to side, every side counts as 1 rep. If you decide to do Pull-Ups then you are doing dead-man pull-ups, meaning you are not using your legs or any other part of your body for momentum; this is strictly a Latissimus dorsi muscle (Lats) exercise with a wide grip and your palms facing outwards. Write down your reps.

Mountain Climber Switch Kicks – This is taken from the regular Insanity series. Be extra sure and take precaution with your form so you don’t fall and bust your ass. The key to this exercise is the upward reach and the outward kick, again just like high knees kick your feet just at or above your waist. Every kick counts as 1 rep. Write down your reps.

*Get your agility ladder set up again.

Agility Shoulder Taps – Just like your Forward Back Agility you will be working right to left. These are just like the shoulder tap push-ups we did in an earlier video only slightly easier. Here we are not going to be doing any push-ups, only moving left to right and tapping each shoulder consecutively as you move through the rungs of the ladder. Make sure your hands meet in each individual rung of the ladder and to keep your back straight. Ever full ladder movement (forward and aft) counts as 1 rep. Write down your reps.

X Jumps – I don’t think these have been done in the Insanity series. I think I remember doing these in some of my P90X reviews but I will assume that I have never talked about these. X jumps are just what they sound like, you start by tucking yourself over with your legs slightly bent and your hands touching your feet, then jump up and form a “X” in the air then return to your starting position. Jump as high as you can for the allotted time period and look forward the whole time; DO NOT LOOK AT THE GROUND, this will help your form so you don’t slouch over. Write down your reps.

*Get your agility ladder again

Moving Push-Ups – Just like the Agility Shoulder Taps you just did minus the shoulder tap thing, but adding a push-up between each rung of your ladder. Working from left to right then back again. Each full ladder movement counts as 1 rep. Remember these are push-ups, and not half-ups.  A full push up is where I could put my fist on the ground and your chest would touch it; not barely graze it but fully place your chest or sternum into my fist then back up. Write down your reps.

Agility Lateral Shuffle – Think speed, think agility but remember form. You will be running up and back as fast as you possibly can, make sure that each food touches on the inside of each ladder rung. One full ladder movement is 1 rep. Write down your reps.

Agility Bear Crawl – Really read my Speed and Agility review to make sure you know what the Agility Bear Crawl is. Please, Please control your movements here. If you jack up your shoulder, wrist or you pulled a hammy don’t hit me up ‘cause your form was stupid.

Water Break

Cool Down – Here is another set of stretches to increase your flexibility since your body is now warmed up and you are at maximum flexibility level for this workout. Do not skip this.

Finished

Conclusion:

There really is nothing to rate so no Charles Face ratings. Yeah, I know you are sad, but hey, assessments are important because they help you gauge where you came from and where you are going. I personally like the regular Insanity Fit Test better due to the simplicity; however, this one is actually better due to having more compound exercises, and overall, it’s a better assessment that is suited to the Asylum. But I also drive an old Audi S4 because I can work on it myself, so what do I know: P

This concludes my review on Insanity Asylum Athletic Performance Assessment.

I have been writing about the (Insanity) Asylum for a bit now, but for those who do not know what it is, check out the video.

If you want a in depth look behind the scenes check this out.

Insanity Asylum Overtime

This post is a review of Insanity Asylum Overtime.

Insanity Asylum Overtime

Coming in at just over 13 minutes, this is the shortest workout of the whole Insanity Asylum series. This quick workout is not meant to be done as a standalone workout, it is meant to complement another workout in this series, or any other workout you have done and want just a tad extra.

Don’t bother doing this workout if you haven’t done at least a few of the other workouts in the series; you will be lost in the terminology and won’t have a clue of the intensity you need to do these correctly.

And because it assumes you are already warmed up, none of the normal workout structure applies here either.

Stuff you need:

• Agility Ladder
• Speed Rope
• Chin-up Bar

Scissor Runs – This was taken from a different Asylum workout. Just like the other videos, these are straight leg scissors while running in place. Be sure you get that heel into the ground, and your back straight. Remember when you are working out with these workouts or any other workout, form trumps pretty much anything else you are doing.

Split Squat Sprint – Continuing with your scissor runs, you will immediately go into your Split Squat Sprint. This maneuver is basically the same as the scissor runs you were just doing, but you are now pumping your arms (just like your high school track coach told you) at double 90 degree angles from your head, AND you are doing a run squat at the same time. Run squats are EXACTLY what they sound like; the key here is the actual squat position. I am not a fan of the way they do them in the video because what is done in the video is not an actual squat. I prefer to go further down into an almost plyometric lunge since it’s a much better transition into the next exercise. You will know exactly what I am talking about once you do the workout in the video. For the purposes of this review; however, just follow what he does.

Split Squat – Here is where we do a full plyometric lunge. You have to have some decent leg strength to do a full plyometric lunge because you are jumping from the bottom, which is what gives you explosive power. Be sure you are still pumping your arms as part of your form.

Split Squat Touch – The only difference here is you really can’t cheat because you have to touch the ground (alternating hands) every time you go down in your plyometric lunge. Try and get your knee down as far as you can to avoid tweaking your back, if you aren’t paying attention to form here, you will in a hurry because you can do some serious damage to your back and knees if you screw this up.

Mountain Climber Clap Switch – Assume that lovely mountain climber position. The only difference between this and normal mountain climbers is that you SLOW down with these, and just as the name suggests, you clap your hands every time your legs switch.  So, all you have to do is push yourself off the ground and clap…while in the mountain climber position. The key here is you will not be touching the ground AT ALL for a split second while you are clapping and switching your legs at the same time. If this sounds like a lot, it is. I also suggest that if you haven’t done the “regular” Insanity series, I HIGHLY suggest you start there first, the ASYLUM is for crazy people.

Floor- Up Decoy Split Jumps – This is another exercise used from a previous workout. Start out on one knee in a kneeling runners pose. Now jumping FROM THE BOTTOM, jump straight up and scissor kick in the air, landing in the same position in which you started. Half way through…SWITCH LEGS.

Quick 15 second water break

Stationary Bear Crawl – Starting out in a bear crawl position with one leg up, drop and do a tricep pushup, when you come out of the pushup, jump and switch legs so the other leg will be in the air, drop and do another pushup. Continue for the allotted time period. If you mess up your form here you will immediately know it, so concentrate and know your limits.

Insanity Asylum Overtime

Quick 15 second water break

Floor – Up Power Jumps – Start in the same position as your Floor – Up Decoy Split Jumps. The difference here is instead of scissor kicking your legs, you will bring BOTH of your knees up to hip level and touch them with your hands just like you would with a regular power jump. Halfway through switch forward jumping leg.

Water Break

Tricep Push – Ups / Hover – This is a brand new exercise that has not been covered thus far. This exercise is fairly simple to explain but difficult to do when you are tired. Start out by doing 5 regular tricep pushups, when you go down to do a 6^th stay in the lower/hover plank position with your arms glued to your sides then hover your feet 90 degrees to your left; or a better way to explain this is to walk your feet to the left until your body is 90 degrees from the starting position. Then do another 5 tricep pushups, on your 6^th again from the lower/hover position go back to your starting position. Again do another 5 tricep pushups, and then rotate 90 degrees to your right, then again do another 5 tricep push-ups, but after this time do a 180 degree turn so that if you had a body double you would be facing yourself. This was by far the hardest exercise for me since my upper body pushup strength straight up sucks! Put it this way, I would rather do weighted single leg iron chairs than this.

Water Break

*Go get your agility ladder

Single Leg Push – Ups / Jump – I don’t think we have done this exercise either.  Starting from a single leg plank on one end of your agility ladder, you will do a regular single leg walking push-up going across your agility ladder; however, for each rung you do a pushup in you will jump on the same (one) leg inside the rung of the ladder (keeping your balance the whole time, this is where you use your core as stabilizer muscles).  After you catch your balance, jump back out and continue with your single leg pushups. When you reach one end of the ladder, switch balancing legs.

*Go get your jump rope

Double Speed Jump Rope – Yeah, haul some serious ass while you are jumping rope – yes double speed really means double SPEED.

DONE!! No not really

Lat Pull–Ups / Push-Ups – These are simple straight up wide grip pull-ups with your palms facing away from you. When you complete 10 pull-ups, drop and get in 25 pushups.

Now you are really done.

Conclusion

Overall overtime delivers what it is supposed to; the hardest part for me was the triceps push-ups and the final 25 pushups. If you do this workout as a standalone workout, then it completely sucks. If you do this as an addendum to another workout, then it kicks all kinds of ass.

I give this workout  4 out of 5 Charles Faces, only because a supplemental workout at this level should be 15 to 17 minutes.

This concludes my post on Insanity Asylum Overtime.

Insanity Asylum Gameday

This post is a review on the workout video Insanity Asylum Gameday.

Insanity Asylum Gameday

If you are new to the Insanity Asylum series then welcome.  If you are new to working out, then this is NOT the video you need to start out with. The premise of the Asylum series is that you already have a good foundation to work from, and you are in decent shape. If you are not in decent shape already, then you should start out with the regular “Insanity” videos to build up your foundation. Think of it as trying to jump straight into a level 4 of “extra hard” Chinese calculus, when you barely passed pre-algebra last semester – you will get swallowed whole. If you are in decent shape, then you WILL have fun on this workout.

Insanity Asylum Gameday

Tools Needed:

• Agility Ladder
• Chin-up Bar

The only thing you really need to know about this workout is IT IS BLEEDING HARD. About 45 minutes into the workout I was pretty much done. The last few minutes of the workout, I had to seriously DIG DEEPER.

The premise of the Gameday workout is preparing yourself in training for whatever sport you train for. No, this is not a sport specific workout, but more of a cross train between several different sports.

The video is structured just like the majority of the other Insanity workouts: Warm-up, stretch, workout, stretch.

Warmup:

In & Out Agility – Using your agility ladder, you will simply high knee (both legs) “in and out” between the rungs of the agility ladder. Starting on the left side of the agility ladder, high knee up the ladder and tap your right foot inside and outside the rungs of the ladder as you are moving forward and backwards up your agility ladder. Half way through the exercise switch to the right side of the ladder.

Agility Split Squat Touch – Starting out standing behind your agility ladder, you are going to switch kick your feet in between one box of your agility ladder, every time one of your feet touches inside the box, you will do a squat so that both your hands will also touch inside that same box. When both legs have touched inside the box, move up and down the ladder for the allotted time period.

Agility Dual Hop w/Jump – I believe we did these in a previous Asylum video. Starting on one end of your agility ladder use both legs to hop between the rungs of the ladder, on the last jump do a tuck jump (Jump extra high and bring your knees to hip height) lastly run back to the top end of your ladder and start over again (Land softly, so you don’t jack up your knees!).

End of Warm-Up! No don’t run through it again or any of that, this is by far and away the shortest “warm-up” of any of the Insanity videos. In the past I have ranted about how the warm-up routines are way too long, and this one is perfect! Finally! Going crazy for a warm-up has never been my style, this was more than sufficient.

Stretch – Again if you need to know what the stretches are, go get the video! The key is the do both dynamic and isometric stretches, and make sure you stretch your whole body as you will be using almost every muscle in your body for this routine.

Insanity Asylum Gameday

1 Mile Race – Since we are indoors this will be a “stationary” 1-mile race, total oxymoron I know.

• Flat Run High Knees – High knees, High knees, High knees. Keep your knees up for the allotted time period. Don’t half ass it either. You are looking for speed since you are in a flat.
• Up Hill Climb – Coming out of your high knees, we will now transition into more of a power high knee, the pace has slowed down and you are powering your way “up the hill”. This portion is slower and more controlled. Be sure you are using your arms just like your high school track coach told you! This is the ‘easy’ hill.
• Down Hill Butt Kicks – These are fast butt kicks. That is all. Speed, Speed, Speed.
• Steep Hill Climb – Transitioning out of your butt kicks put one hand on the ground and start doing your mountain climbers on one hand, while pumping your arms with the other. *Pull your knees into your chest*, Halfway through switch your supporting arm.
• Flat run high knees – Yep, we start the sequence again. This better be hard!
• Sprint to finish – Yes, I was kidding.  Now go for broke and sprint to the end.

Water Break

100 Meter Agility Dash – Break out your agility ladder again. There are 3 positions in this exercise as follows:

• Start at the end of the ladder on the side of the ladder. You will be moving sideways down the ladder.
• Your mark: You are in a sprinters “mark” position – Hands at the base of your ladder, chest down, one knee at your chest and your other leg underneath you.
• Get Set: From position #1 rise up to a sprinter “set” position.
• Go:  Jump up and “split” your agility ladder. By splitting your ladder you are simply doing a wide feet exercise. Using 4 ladder boxes (2 for each leg) jump in-in-out-out…
• On queue: repeat the sequence – Yes, you won’t know what the queue is if you do not buy the video. Yep I like free stuff just as much as the next guy, but everything is not free these days.
• Between sets switch your power leg.

Insanity Asylum Gameday

Competitive Long Jump – Still in the track and field section of this workout. Start out by standing at one end of your agility ladder, the length of the ladder in front of you.

• Set: This time instead of going on the ground, get into a marathoners “mark” position.
• Run up – Here you are doing some quick sprints.
• Jump – Now jump over the whole ladder as if you were an Olympic long jumper (go watch some youtube videos if you need a refresher). And sprint back to the staring position into your “mark” position. Halfway through change your power leg.

Water Break

Basketball

Fake-out layup – Start out as if you are grabbing a basketball off the ground (in an actual game of basketball).  Using your right foot as a pivot leg, fake-out your opponent by staying in the down position and pivot to your right. Now quickly pivot back and do a layup (over your agility ladder) using your same left leg and left arm as your power leg. The sequence is as follows:

• Ball – Down position
• Fake – Fake-out
• Fake – Fake-out
• Then immediately go into a layup.
• Halfway through switch pivot legs.
• Be sure to keep your butt down.

Daikler Jump Shot – Daikler, or Carl Daikler is the president of Beachbody and Beachbody is the maker of these videos.

• This exercise is pretty simple. Grasp the ball off the ground, then jump up and hit a 3 pointer, just be sure you follow through on your jump shot. Try for 20 on both your left and right hands.

Water Break

Mounted Matt Maneuver – This is somewhat of a complex exercise.  Your best bet is to watch the video and take it from there.

Water Break

Soccer

Soccer Kicks – Starting from sprinters position like we did earlier, now run up a couple steps and kick the goal, the goal here is to kick  as high as you can (with your legs straight) and touch your hand. Now go back and do it again, this time kick two goals before starting again, continue this routine for eight kicks.

Juggle – Now you are juggling the soccer ball, volleying the ball between both knees and both toes, just like you would kick a hacky sack. Bring your knees and toes to your hands (which are at hip height).

• Soccer Kicks – Other leg and other hand
• Juggle – Don’t stop keep moving!

Water Break

Tennis

Forehand / Backhand – Break out your agility ladder again. Starting at the left end of your ladder with your imaginary tennis racket in your right hand, tip toe to the right between the boxes, until your right leg is outside the box then forehand the ball, now tiptoe to the other end of the ladder, until your left leg is outside the box then backhand the tennis ball. Repeat this for the allotted time period. *Be sure you are getting low when you are hitting the ball.

Volley / Overhead – Starting at the back end of your agility ladder, tiptoe through the rungs of the ladder, at the end of the ladder jump your feet so they are outside the ladder now do a quick forehand and backhand, now shuffle back with your feet still on the outside of your agility ladder (you are facing forward the whole time) when you get to the back end of your ladder, jump up and overhead the tennis ball. Rinse and repeat. Halfway through change your power hand and leg.

Water Break

Speed skating – Start out by folding your ladder in half so now you have just 2 boxes. Now follow this sequence:

Speed Skating Sprint

• Skaters on your mark – This is your position number one. Your upper body is bent over your agility ladder, your right leg is extended, your right arm is touching inside the left box and your left arm is behind you.
• Go – In this position, switch your arms and legs, and go as fast as you possibly can.
• Coast – On queue you step over your agility ladder and start the speed skate sequence (the same thing just don’t use your arms to touch the floor)
• Repeat Speed Skating Sprint

Water Break

Swimming

100 Meter Breast Stroke – This is a vicious way to do your lower back superman’s. Start out by sitting on your calves then follow the sequence below:

• Swimmers on your marks – Drop down so you are now on all fours.
• Get set – Drop to your stomach
• Go – Now both flutter kick and do a complete breast stroke, meaning your arms will do complete half circles and touch both in front of your head and behind your back. You are shooting for speed at this point. Focus on the muscles in your back.
• Coast  – After the specified time, stop flutter kicking (but keep your legs up and in a isometric hold) and only use your arms to get through the water.
• Sprint – After the specified time, start your flutter kicking again. Your arms never stop moving.

Water Break

Surfing – Yep surfing, this is probably the ‘funnest’ exercise of the whole workout. You start out on your stomach. Then follow the sequence below:

• Paddle – On queue start your freestyle swimmers stroke.
• Wave – On queue jump up as quickly as you can into your best surfers pose, and ride the wave, the ocean is not still so actually ride the wave.
• Keep repeating on queue.
• Halfway through change directions you are facing, if you were facing to your right side, then switch it up.

Water Break

Football – Open up your ladder again, it’s time for some more pain.

Lineman’s Drill – Think like an NFL lineman for this drill. Start out by standing behind your agility ladder, and then follow the sequence below:

• Asylum are you ready? – Get down in a lineman’s ready position.
• Hike – Fast feet with your arms up.
• Turn Right – Pivot your body and continue to fast feet to your right.
• Center – Continue to fast feet back to your start position.
• Turn Left – Pivot your body and continue to fast feet to your left.
• Center – Continue to fast feet back to your start position.
• Rush the quarterback – Jump back and forward over your agility ladder and push the quarterback out at the same time.
• Shuffle – Shuffle back and forth in a low squat on your agility ladder and touch each end with both hands.
• Repeat the random sequence “x” number of times on queue.

Rock Climbing – Once again fold your ladder in half so you have 2 boxes again

Mountain Climber Jacks – From a plank position jump your feet in and out of the ladder rungs moving forward and aft of the boxes. Keep your butt out of the air. Remember form is better than reps…ALWAYS.

Rock Climbing Switch – Run to your chin up bar and do a rock climbers pull up in the following sequence

• Under – In the up position, one hand is under the pull-up bar as if you are doing a bicep pull-up
• Under- Now both hands are under.
• Neutral – One hand is at a neutral grip.
• Neutral – The other hand is at a neutral grip.
• Down/Up – Do a regular pull with your neutral grip.

**Alternative to the Rock Climbing Switch = Alternating Lat Push-Up**

These are the side-to-side lat push-ups that we have done in other Insanity videos.

Water Break

Rock Climbing Push-Up – These are similar to the Mountain Climbing Jacks you just did; however, you are adding a triceps-push up at every feet switch position.

• Rock Climbing Switch – Yep again. Only this time you are staying in the ‘up’ position for the full 2 minutes. ** If you are doing the push-ups as the alternative, do single leg alternating lat push-ups.

Water Break

Baseball

The Pitch – This is a very intentional and fluid motion. Starting out as if you are going to pitch a real baseball, when you release the ball continue to drop down into a mountain climber position and switch pitching legs, rise up and pitch once again with the opposite arm. Remember this is a fluid and controlled movement. Continue for the allotted time period.

Batter Up – Jump, swing and hit the ball while you are in the air, follow through when you hit the ball so that when you land you will be hitting the ball from the other side. The goal is to hit the ball 50x, or 50 home runs.

Water Break

Stretch – Very important as always!

Finished

This workout was probably the longest workout of the series thus far. Even though this is one of my longest reviews of the whole series, I don’t think it was the hardest. But overall it was a very good workout. I think that some of the exercises could have been taken out as they seemed more like time fillers than actually being a part of the workout.

Anyway, I give this work out a 4.5 out of 5 Charles Faces.

4.5 out of 5 Charles’ Face rating

Interested in the Asylum Series and want to save 25%. Become a coach by clicking the link below (You will make some $$$ also).

Beachbody Coaching and Discount!

This concludes my post on the review of Insanity Asylum Gameday.

Insanity Asylum Strength

This post is a review of Insanity Asylum Strength workout.

Insanity Asylum Strength

The strength video and the whole asylum video’s are really part 2 of the Insanity series. They fill in some of the holes that were left in the regular Insanity videos, especially in your back and all your back muscles.

Tools needed:

• Dumbbells or Resistance Bands
• Chin-up Bar

Warm-up – Since I do not have any free weights at my house, I used a set of Bodylastics bands I bought a few years ago. The good thing about Asylum is there is a split screen that supplements for us who are using power bands. For this review, even though I didn’t use free weights, I will describe the workouts as if I were.

Halo Dead Lifts – Standing with your feet shoulder width apart and your hands on both sides of the dumbbell and your back straight, get into a squat position with the dumbbell in between your legs about 3 inches off the ground, as you are standing up bring the dumbbell up to your head and “halo” the weight around your head going clockwise, when you return to your squat position, this is one rep. If you are using the power band do the exact same thing, but only do a half of a “halo” then return to the squat position. Halfway through the exercise switch to counter clockwise. If you are using power bands do the other half of the halo.

Skull Crusher Press – With your legs at shoulder width apart and the dumbbell in front of your face and your hands on both sides of the dumbbell, lift the weight up, then drop it back into a two hand triceps extension behind your head, lift the weight back up and return to the starting position. If you are using power bands you are doing the same thing. Since we are only in the warm-up be sure you can actually do all the reps and not kill yourself!

Knee Drive Curl – This exercise is just like the Halo Dead Lifts you just did; however, instead of doing a tricep extension behind your head, bring the weight up to your head, then lift one knee to hip height (Note: the weight and lifting knee are working in unison). Halfway through the exercise switch to the other leg, there is no difference in exercise for the power bands.

Lateral Squat Row – Standing straight up with the weight still in your hands, side lunge and drop the weight to 3 inches off the ground, then row the weight into your sternum, return the weight to 3 inches off the ground then kick yourself back up to standing position. * Keep your butt back in your side lunges and don’t arch your back*. With the power bands the move is the same, but you are only rowing with the outside arm. Halfway through the exercise switch sides.

Drop the weights.

Shoulder Tap Push-Ups – Starting in a plank position, drop and do a push-up, then using your hands tap the opposite shoulders (left-right) then drop and do another push-up. Halfway through the exercise, switch leading arms (right-left). Continue for the allotted time period.

Warm-up – Round #2

• Halo Deadlifts
• Skull Crusher Press
• Knee Drive Curl
• Later Squat Row
• Shoulder Tap Push-Ups

Stretch

Water Break.

Insanity Asylum Strength

Get your dumbbells

Progressive Dumbbell Rotation – L1 – (This is a compounded plyometric / strength exercise) Starting with your dumbbells in your hands, standing straight up, follow this sequence:

1. Do a normal arm curl.
2. While curling add a squat at the same time (Hold your curl).
3. Come out of the squat and release the curl.
4. From a standing position jump back into a plank position with the dumbbells in your hands.
5. Do a push-up.
6. Come back to a standing position.
7. This is one rep.  Continue for the allotted amount of reps.

Alternating Shoulder Presses – Just like doing a standing military press, alternate your arms using the dumbbells, bring the weight down to ear height.

Dumbbell Rotational Jumps – For this exercise you are only using one dumbbell. With your hands on both sides of the dumbbell, elbows bent, you are jumping from a squat position and doing a 180 degree turn in the air.

• The dumbbell should be in front of your face the whole time.
• When you squat be sure to bring your elbows down to your knees.

Water Break

Progressive Dumbbell Rotation – L2 –The first 5 positions are the same as the Progressive Dumbbell Rotation L1 you just did. So continuing from position number 5 follow this sequence.

6. Spider your left leg – While still in plank position, bring your left knee to your left shoulder.

7. Spider your right leg.

8. Get back into plank position.

9. Jump up from the plank position.

10. Come back to a standing position.

11. This is one rep. Continue for the allotted amount of reps, staring at number 1.

Reciprocating Overhead Press – These are very similar to the alternating presses you just did, the slight difference is instead of just alternating, in which only one arm moves at a time, you will be reciprocating meaning both your arms will be moving all the time and the weight will be “level” halfway through the exercise.

Dumbbell Rotational Jumps w/Curl – These are the same as the Dumbbell Rotational Jumps you just did but, you will add a curl when you are in a squat position.

Water Break

Progressive Dumbbell Rotation – L3 – We are just building from the Level 2 of the Progressive Dumbbell Rotations. So continuing from position number 7 of the Progressive Dumbbell Rotation L2, follow this sequence:

1. Do another push-up.
2. Do 8 mountain climbers.
3. Get back into plank position.
4. Jump up from plank position
5. Come back to a standing position.
6. This is one rep. Continue for the allotted amount of reps, starting at number 1.

Dual Over Head Press – These are standing dumbbell military presses. Do 12 reps.

Dumbbell Rotational Jumps w/ Curl / Press – Again starting from where we left off with just the curl. When you are in a squat position and you curl the dumbbell, continue to press the dumbbell over your head, and then bring the dumbbell back to its starting position. Continue with the 180 degree rotational jump from a squat position. Do as many as you can for the allotted time period.

Water Break

Get both dumbbells again.

Hip Flys – Starting out with both dumbbells in your hands, get into a standing tabletop position (Feet together, bent at your waist, flat back and the dumbbells at or below your knee level, palms facing back). Now lift the dumbbells past your hips and try and squeeze the dumbbells together. Squeeze your back muscles!!

Wide Flys – Starting out in the same standing tabletop position. Now “fly” the dumbbells out from your sides, so that they come to chest level. Again squeeze your back muscles. Do this for the allotted time period.

• Alternative – This is what I did, If you have a pull-up bar you will be doing:
• Jump Pulls – Isolating your lats, all you will be doing is doing a slight jump and squeezing your lat muscles. To do this for a minute straight was a b!tc#!!

Water Break

Hip Fly’s – Yep again.

Pyramid Row / Push-Ups – This is where I started to have problems; those jump pulls just kicked my ass. Starting in a standing tabletop position, do one row (bring the dumbbells straight to your chest) then jump down and do one push-up. Now repeat the sequence for 2 rows, 2 push-ups. Keep going up in the amount of reps for the allotted time period.

• Alternative – I didn’t do these!
• Pyramid Pull-ups – You follow the same sequence of pyramiding, 1 push-up, 1 pull-up, 2-2, 3-3. Continue for the allotted time period.

Hip Fly’s – Yep again.

Elbow Plank Row – These are military craws with a dumbbell row. If you are not sure what military crawls are, you honestly have no business doing the Asylum series. I would suggest getting the regular Insanity videos or P90X. SERIOUSLY.

• Alternative – Because I am a glutton for workout pain, I did these! Probably shouldn’t have since it basically killed the rest of the workout for me.
• Rock Climbing Switch – While in the up position on your pull-up bar, alternate grips and use your core to hold your legs up as if you are rock climbing. Do this for 1 full minute!

Water Break

Chest Press w/ Leg Ext. – Lying on the ground with your knees up and your calves parallel to the ground, both dumbbells in your hands in a down press position (position 1.). You will press the dumbbells and extend your legs until they are 6 inches off the ground (position 2.) Then go back into position 1. Continue this exercise for the allotted time period. Be sure your lower back stays on the ground.

Drop both of your dumbbells

Squatted Fly – We have done something similar in other Insanity workouts, starting in a standing position, you will be doing jumping jacks with a squat, but with your arms going straight out to your sides (parallel with the ground) and clapping your hands in front of you.

Grab your dumbbells again.

Chest Press w/ Single Leg Ext. -  Assume the same position you just did in Chest Press w/Leg Ext (both arms in the up position) but this time keep one leg extended 6 inches off the ground, and one leg in position 1. As you extend the leg in position 1. Also press the same arm, so it coincides with the extending leg. After 30 seconds, switch arms and legs.

Drop your dumbbells.

Back Fly Lunge – From a squat position, alternate legs lunging back and “fly” your arms to your sides at the same time. Be sure to keep your head in one position and be as smooth as possible. Alternate legs for the allotted time period.

Grab your dumbbells again.

Chest Press w/Stationary Leg Ext. – Ha. Stationary Leg Extension?? Sounds like an oxymoron huh? Keep both your feet 6 inches off the ground and start pressing the dumbbells. Continue for the allotted time period.

Frog Jumps / Single Leg Plank – Just like you were in elementary school, frog jump. Then jump back into a single leg plank, alternate single leg planks. Be sure you are jumping from the bottom.

Water Break

Stretch – Do this.

Finished!

Conclusion:

As I said at the beginning of this workout, the best part of the Asylum series is that it fills in the holes left in the regular Insanity series. There is a lot more strength required in this workout and it is more finely tuned than Insanity; however, that could be a minus as well for those of you looking for just a general all around workout.

As always,s if you are interested in this workout set or any of the Beachbody products, you may as well become a coach and save 25% by clicking the link banner below.

Beachbody Coaching and Discount!

I give this workout 4.5 out of 5 Charles Faces!

4.5 out of 5 Charles’ Face rating

This concludes my review of Insanity Asylum Strength.

Insanity Asylum Back to Core

This post is a review of the video Insanity Asylum Back to Core.

When I first put this video in the DVD player, I was fully expecting a full blown abs workout…NOPE. The second thing I thought of was that retarded ass song My Neck My Back by that chick Khia. This song actually is what gives me hope that I can still actually “make it” in America. Look at this video and PLEASE explain to me how in the world that song hit the big leagues.

http://www.youtube.com/watch?v=jMCMlNyySvo

I can’t knock her hustle and her trying to get her paper, but the song is straight up stupid.

OK first point is Insanity Asylum Back to Core is more about back and shoulders than it is core. Second point is you better like jumping jacks to the N’th degree or don’t even think about applying for this job. The third point is this workout is more about muscular endurance than any type of plyometric / fast twitch muscle fiber sort of workout. I know a lot of women reading my website are interested in Insanity but ABSOLUTELY DO NOT want any type of bulky muscle mass (which women won’t get anyway unless you are on some type of anabolic steroids) ; well, muscular endurance is where you start. So if you are the bodybuilder type with no muscular endurance, go kick rocks. This is about controlled, deliberate movement pushed out to the max.

Insanity Asylum Back to Core

Tools Needed

• Mat
• Power Band

This workout is a step in a different direction from what you have grown to love with Insanity – there are no Heisman’s, 123’s, Switch Kicks or Power Jumps. Even the Warm-up, or lack thereof, is somewhat missing. Although the sequence and layout of the video is the same, warm-up if you want to call it that, stretch, workout, stretch.

Warm-up

Back Fly Jumping Jacks – Start standing straight up, feet together, your arms straight out in front of you, and your palms together, you are doing jumping jacks with your arms going straight out to your sides (shoulder height) and straight back in while your legs are doing the normal jumping jacks movement. The key here is squeezing your shoulder blades together to work your rhomboid muscles out.

Double Back Double Front – We will be doing a lot of these “double” maneuvers in this workout, a double is what us normal people call a “pulse”.  So in the case of Back Fly Jumping Jacks, you will pulse two times out and two times in. Make sure you are jumping with each pulse.

Overhead Jacks – These are just like normal jacks, but you know there is always a twist. Instead of your arms just coming down to your sides, you want your arms to clap behind your back. The rest of the exercise is just like a normal jumping jack. So your hands should touch over your head AND behind your back.

Double Up Double Back – Just like you did earlier, you are just adding a pulse. Do not get sloppy and hurt yourself.

Shoulder Blade Jacks – Start out standing straight up, like you are going to do a normal jack, but keep your arms straight and bring them straight out (forward) and up over your head and past your ears, when you come down (with the same movement) bring your arms straight behind you as far as they can comfortably go.  Unless you are ultra-limber, you will only be able to go a few degrees behind your back. Your legs are doing the normal jumping jack movement.

Double Up Double Down – Again pulse up over and back from your ears and pulse behind your back.

Stretch – Normally I don’t go into what stretches we do, but this time I will go over them briefly, with no explanation of what exactly they are.

Monkey Squats – Yep that’s it!

Warm-up Round Two. – We do not take any rest in between exercises here. Land softly, and keep your core tight.

• Back Fly Jumping Jacks
• Double Back Double Front – Keep your knees unlocked
• Overhead Jacks
• Double Up Double Back
• Shoulder Blade Jacks
• Double Up Double Down

Stretch

• Monkey Squats

Workout

Side Lunge Flys – R – Standing straight up, arms straight out, twist your arms so that the back of your palms are touching each other. You want to step out with your right leg in a side lunge and “fly” your arms straight out like you are trying to touch your palms together behind you. Now kick your right leg so you come back up in a standing position with the back of your hands touching each other again. When you are in a down position make sure you keep your back straight and push your butt out.

Side Lunge Flys – L – Repeat the same thing but with your left leg.

Get out your Power Bands for the next few exercises.

Lat Pull Downs – Using whatever band you can so you are working the whole time, Starting out standing straight up with the bands in your hands, get into a semi-squat with your feet together, back straight and butt pushed out, now using your lats, pull the power bands behind your head so that your arms will be at a 90 degree angle then in a controlled manner back over your head. Remember this exercise is about control, so control the bands the whole time. The key here is to concentrate on squeezing your Latissimus Dorsi muscle group just as the title states.

Wide Lat Flys – This exercise is the same thing you just did; however, instead of bringing down your arms to a 90 degree angle, your arms will stay straight.

Rotator Split Lunge – R – Get into a lunge position with your right leg forward, so with your right knee over your right ankle and your left hip over your left knee (You never leave this position the whole exercise). Hold your arms straight up over your head, now in a slow controlled movement, with your arms straight at all times, drop your left arm in front of you and your right arm behind you so that they are parallel with the ground. At the same time rotate your head so that you are looking behind you, now rotate back to arms over head – Do the allotted set.

Iso Hold – On your last set of the rotator split lunge and you are looking back at your fingertips. You will do an Iso Hold, or isometric hold for 1 minute in that same position – This is the start of what I call “Rainbow Juice” – You can’t see it but you can damn sure feel it.

5 Second Break

Pulse – Now getting back into that same position and pulse your shoulder blades together for 1 minute. When you drank all your rainbow juice, unicorn tears will begin to seep through your veins.

10 Second Break

Guess What? Yep you still got to do the other side. If it sounds hard, and doing the other side does not get you all amped up, Krispy Kreme is 2 blocks away!

• Rotator Split Lunge – L – Everything is the same but you are just changing to your left leg
• Iso Hold
• Pulse – Charles Say’s this is PAIN!

Hip – Up Twist Curl – R – Sit down on your butt (hurray?) with your right leg forward and your left leg bent (so it’s at the knee of your right leg), right arm on the floor (your supporting arm, and facing the wall behind you) and your left arm straight up in the air. Do a hip up, then twist over into a plank position, do a hamstring curl with your right leg, when its back on the ground, do another hamstring curl with your left leg then then rotate back over into your hip up, then back down. Do as many as you can for the allotted time period.

• Hip – Up Twist Curl – L – Same thing just on your left leg and going the opposite direction

Water Break

Swimmer Band Exchange – Using a band or something that can be balled up, like a towel, by the end of the exercise whatever you have balled up should look the exact same way as it does now.  Lying on your stomach in a Superman position (chest and legs from knees on down off the ground) rotate clockwise with your arms straight out your balled up *whatever*, so your exchange should be over your head and behind your back. Remember you holding a Superman position the whole time. **Keep your head in a neutral position**

• Counter Clockwise – Rotate your object counter clockwise for the allotted time period.
• Get into child’s pose to stretch out your back.

Lower Back Strengthener – Assuming the same position (Superman) without your object. Start with your arms out in front of you, then rotate them backwards to your sides, now keeping your elbows as close to your sides as possible. Now pull your arms straight out next to you (your sides) and forward to position number one. The key here is DO NOT LET YOUR ARMS TOUCH THE GROUND. You may when your arms are trying to come forward have to use your back to lite your chest even more off the ground so your arms do not touch the ground. This is going forward. Do this for the allotted time period. Big bulky bodybuilder types need not apply.

• Childs Pose – to stretch out the back
• Backwards – Do the exact same exercise but going backwards
• Childs Pose – to stretch out the back

Hip – Up Pulse – Lying on your back and your knees bent, arms straight out to your sides, all you are doing is from this position is lifting your hips straight up off the ground

• Raise Arms Up – Continue with this exercise with your arms straight up
• Hip – Up Single Leg Ext – R – Adding to your arms up extend your right leg up and continue with the exercise
• Hip – Up Single Leg Ext – L – Switch extended leg to your left leg.
• Knees to chest  – to stretch out the back

Hip – Up Single Leg Toe Tap – R – Starting out with your hands out to their sides and legs bent again, Extend your right leg up and out, now tap the ground with your right foot, hip still in the up position, now drop your hip, then bring it back up, repeat this whole sequence for the allotted time period. If you don’t remember anything else about this exercise remember “Tap, Up, Down, Up”

• Hip – Up Single Leg Toe Tap – L – Repeat the same exercise with your left leg extended.

Alt Reverse Plank – Probably the hardest exercise of the whole set, since I was already tired. Start out with your butt on the floor, both legs bent, arms behind you and facing forward; now rotate your hands so they are facing the wall behind you. Now lift your hips off the ground, then extend your legs straight out (This is a reverse plank). Now keeping your back flat, alternate trying to get your knees to chest, I have to admit I was tired so I had to force myself from letting my back slack down. SO KEEP YOUR BACK STRAIGHT!!

Single Leg Reverse Plank – R – Now instead of alternating knees to chest; only use your right leg to bring your knee to chest. This is a pulse exercise, DO NOT LET YOUR LEG TOUCH THE GROUND.

• Single Leg Reverse Plank – L – Now switch to your left leg.

Cool down Stretch – Even if you feel like not doing these, do them anyway.

Insanity Asylum Back to Core

Conclusion:

For me this was quite an interesting workout. The standing lung pulses were hard and the very last exercise was hard, but for me since my shoulders, upper back and legs are the strongest part of my body this workout was not as hard as some of the other Asylum workouts I have done. Stupidly hard, but due to my body makeup not excruciatingly hard as some of the others

4.5 out of 5 Charles’ Face rating

4.5 out of 5 Charles Faces.

Now that I got you interested in Asylum, and you are interesting in buying the set, why not become a coach and save 25% off the set. Do so by clicking below, when you do go to my contact page, if I don’t get a hold of you first, and I will call or email you and will help you get started.

Insanity

This concludes my post on Insanity Asylum Back to Core, thanks for reading.

Insanity Asylum Vertical Plyo

This post is a review of Insanity Asylum Vertical Plyo.

Insanity Asylum Vertical Plyo

Let me preface this review with a point: If you are not already in decent shape you will get eaten alive in this workout. What gives me this theory? Great question. I trust you know what Power Jumps are right? Good, well towards the END of the workout, we do some [ONE legged power jumps]! Yep one legged, if that alone sounds like your first trip to the dentist and not like your ideal first date, then go apply elsewhere!

Tools needed:

• Agility Ladder
• Speed Rope
• Power Bands

This video is crazy on a whole different level than the Speed and Agility workout, in that this video is more of a strength workout versus the Speed and Agility, which is just that, speed and agility. The warm-up in this video was a lot easier than the first Asylum video I just posted, but the One legged power jumps more than made up for it.

Warm-up – Jump Rope Series

Split Squat Jump Rope – Split Squat Jump Ropes are just switch feet with a slight squat done with a jump rope. Be sure to land on your toes so you save your knees. Keep your core tight. ** DO NOT LAND with your knee over your toes**, At full tilt you are in a squat, keep your butt back and out.

Right Leg – You are in the same exercise, but you only keep your right leg forward, all the same rules apply. Push your butt out.

Left Leg – You are in the same exercise, but you only keep your left leg forward, all the same rules apply. Push your butt out.

Adductor Jump Rope – Coming straight out of the left leg jump rope, put both legs (knees and feet) together push your butt out with a squat and continue jumping. Again land softly and push your butt out with the slight squat. As always keep your core tight to avoid back injury.

*Drop your jump rope*

Adductor Tuck Jumps – With your arms at a “T” position underneath your chin and your elbows straight out, legs and feet together, you are jumping vertical, when you come down alternate hands to touch the ground. Again land softly and keep your core tight.

Ladder Hop Squats – Using your agility ladder, starting at one end, legs on both sides of the ladder, hop forward and backwards of the ladder touching every box of the ladder as you hop (with a  straight back/in squat position). Remember this is a squat exercise, so unless you are an ultra-athlete you *WILL* feel the lactic acid build up. If you don’t know what lactic acid is, you *WILL* feel it.

Hop Scotch Jump Rope – If you don’t know what hop scotch is, you need to get out and play more! The Hop Scotch Jump Rope consist of two hops on one leg (get the other leg up to hip height), two hops in a squat position then two hops on the other leg (get the other leg up to hip height). Keep doing these for the allotted time period. **Keep your….Yeah you know the drill**

Double Jumps Jump Rope – A straight up simple double under jump rope exercise, double unders are pushing the rope under you twice for every one jump you do. You need to get some height in your vertical for this exercise.

Wide Spider Lunge – From a plank position, “spider” one leg to one elbow, so that your knee hits one tricep, then back to plank position. Repeat for the other leg.

Ladder Rotational Jumps – This exercise is the same as the ladder hop squats you just did; however, you will be adding a 180 degree rotational jump (clockwise) as you move forward in the ladder, you will be touching each box twice for every jump. This is a squat exercise so keep your butt down. Go forward and back of the ladder for the allotted time period. Jump from the bottom and NOT from the top – Counter clockwise – Continue with your jumps but now you are jumping counter clockwise for the allotted time period.

Water Break – 30 Seconds

Stretch – Do not skip these. Stretching is what keeps you flexible and prevents injury. Just ask anybody who has ever had reconstructive surgery of a joint, they will never see the same flexibility they once had, barring a scientific joint elasticity breakthrough.

Insanity Asylum Vertical Plyo – Workout

Standing Long Jump – Using your agility ladder adjust the rungs of the ladder so you can jump the length of the ladder. Simply long jump over the ladder and sprint back to the start, since this is a Vertical Plyo workout you need to jump from a squat and really push if you want to improve your vertical abilities. Halfway through the exercise start from the other end of the ladder, why? No clue!

Split Squat Back fly- For this exercise you will need your power bands and your agility ladder, not the long bands you use to do arms curls but the ones that look like big flattened rubber bands. Just like the first warm-up exercise you did today, you are jump scissor kicking (one foot will be touching inside the ladder with each jump) and with your arms straight out in front of you, you will be pulling the bands out as far as you can while keeping your arms straight. Pick a resistance band that is not too hard where you can’t move it, but not too easy where you are not working. You are using both your back and leg muscles at the same time. Try and not to touch the ladder between jumps. All the other precautions pertain as well (knee over ankle, land softly, core tight).

Back Fly Tuck Jumps – Tuck jumps are like Power Jumps but your hands DO NOT touch your knees in the vertical position. You will be doing the same exercise with your arms that you just did with the previous exercise. **Know your limits** Be sure you keep your form correct, doing it right is WAY better than doing more reps.

Low Stance Jacks – This exercise is pretty much the same as the Adductor Jump Squats you did in your warm-up. Using the same band or a higher resistance band depending on your leg strength, wrap the power band around your ankles, and get into the same position you did in your warm-up exercise Adductor Jump Squats (hands under your chin at a “T” position). With a straight back and in a low stance position, jump your legs out and touch the ground with one hand just like you did in the warm-up.

Drop your resistance bands.

Single Leg Jump Rope – Yep, do that. Half way through, switch jumping legs.

Get your heaviest resistance band you can control

Grab your resistance bands again.

Resistance Power Jumps – Standing back from your agility ladder and your resistance bands around your ankles again, feet shoulder width apart, jump up with your normal Power Jumps, when you land touch the ground with a straight back in a squat position. Half way through the exercise step inside the agility ladder and perform the same exercise. Try and not to touch the ladder with your feet.

Resistance Plyo Push-Up – With your bands still around your legs, grab another set of resistance bands for your arms, with your hands inside the agility ladder and your feet outside, perform a Plyometric Push-Up (push yourself off the ground) and land your feet either at normal plank to wide stance plank alternating, at the same time you will be doing the same thing with your arms inside the agility ladder (alternating from wide arms push-ups and normal push-ups) Remember this is a plyometric exercise so you need to get as much air as you can in this exercise. Half way through, walk your feet so they are now inside the agility ladder, now do the same thing you did with your hands, with your feet. . **This is where this workout started kicking my ass** I had to stop a few times during this exercise. No shame in it!  – This is now one of my favorite exercises! This is basically the start of me getting my ass kicked for the rest of this workout!!!!!

Resistance X Jumps – If you are familiar with P90X then you know what “X” jumps are (jump straight up and have your body for an “X” then land with your feet together) The difference here is you still have your hands and feet bound together with the same resistance bands you just had in the previous exercise. After performing your “X” jump, with a straight back and bending at your knees, reach down and touch the ground. Keep doing these for the allotted time period.

Drop all your bands.

Mountain Climber Switch Kicks – Performing a standard standing mountain climber with your arms reaching straight up, Switch Kick your legs out landing on one leg. For this exercise get your heel up to your hip height. Halfway through get inside your agility ladder and continue, try not to hit the ladder with your feet, so you are landing inside the boxes.

Grab your jump rope

Low Squat Jump Rope – Get in a low squat and start jumping, use all your normal safety precautions when jumping so you don’t mess yourself up. For me this is where I had to really concentrate and not get sloppy. When you get sloppy is when you run a higher risk of hurting yourself. The difference in this exercise is you land on your heels and keep your toes up.

Rotational Jump Squat Agility – From a squat position, jump in, out of the ladder then jump 180 degrees (clockwise) over the ladder and repeat the process, halfway through the exercise switch to counter clockwise jumping.

Decoy Split Jumps – With one leg inside the agility ladder and one out get in a standing runners stance, then jump up and scissor kick so that when you land the same leg will be inside the ladder, halfway through switch legs. Try not hitting the ladder with your foot.

Scissor Jump Agility – With your legs in front of your agility ladder in a squat position and your arms in a “T” position under your chin, jump up and scissor your legs, when you land reach down and touch inside the agility ladder box (that is behind you) this will force you to reach down. After every 10 jumps, walk your hands out and knock out 5 push-ups. Then walk your hands back to the starting position. You will be doing a total of 40 jumps and 20 push-ups.

Insanity Asylum Vertical Plyo

Water Break

Double Jumps Jump Rope – Yes this is the same exercise we did toward the start of the workout.

Single Leg Power Jumps Right – Here is where you get to feel the rainbow juice. You know what regular power jumps are, but instead of being a chump we are going to do these one legged, all the normal rules of Power Jump apply (knee to hip height, touch your knee). This also works balance and weight distribution. Do 50% of the workout, outside the agility ladder, 50% inside the agility ladder, trying not to touch the ladder. Switch legs. If these sound hard you are wrong! These are a bitch!

Lateral Jumps – Pick one side of the agility ladder, from a squatting position, jump laterally over to the other end of the ladder, and adjust your ladder so you clear the whole thing.

Cool Down Stretch – Do not skip this, if you do don’t come calling me talkin bout you fu@#ed up your knees cause you didn’t stretch.

Conclusion:

Freaking outstanding workout! If reading this does not get you all hot and bothered, go eat a donut!

5 out of 5 Charles Faces'

5 out of 5 Charles Faces.

There is no way you are not interested in buying this DVD set. Since you are, just as I said in the previous review, become a coach and get 25% off your order. This is a straight up no brainer.

Insanity

This concludes my review of Insanity Asylum Vertical Plyo.

Insanity Asylum Speed and Agility

This post is a review of the fitness video Insanity Asylum Speed and Agility.

I love new workout videos; I especially love them when they kick all kinds of ass. I have had the whole series for a while now, but actually wanted to get through a few of them before I started my reviews.

The Insanity Asylum series is all about sports training, whether you play football, basketball, run track or whatever, the series will help you in some way shape or form. Even if you are not an athlete, but play one on TV, that’s cool too.  Even if you haven’t been on TV in a while, this video will come in handy when your agent finally gets his head out of his ass and starts calling up REAL talent, namely YOU.

If you haven’t done any of the normal Insanity plyometric videos, I suggest you start out with those first, because these videos aren’t best served with dinner mints – these videos are reserved for people who like pain, punishment, and get off on pushing themselves to the absolute max, then at the breaking point say “Screw it I am jumping off the edge, and if I die on the way, oh well, I had a good run”! Geronimoooo!!!!

Like the original Insanity series, Insanity Asylum Speed and Agility has the same basic workout sequence, warm up, stretch, workout, cool down stretch, and finish.

Insanity Asylum Speed and Agility

Tools needed: Agility ladder and a jump rope/speed rope.

Warm-up – Jump Rope Series – Best advice from me is to do what YOU can do, some of you can go way harder than the people in the videos and others will be tired after the first set of warm-ups. Know yourself and know your limits.

High Knees – As the title states we are using the included jump rope the entire warm-up. Nothing fancy here just high knees while you jump rope. Be sure to get your knees up to your hip level (using your core), and don’t forget this is a speed and agility workout, you gotta bring your “A” game.

Squat Jumps – Still with your jump rope, you are doing a semi-squat while jumping, get your butt back and hit it.

In & Out Low Jumps – These are more or less just like the Squat Jumps you just did, but your legs are moving “In & Out” somewhat like a mini jumping jack with your legs. Yes, you are still using your jump rope.

Agility Heisman – If you are not familiar with the Heisman drills, just search for it over in my navigation bar under “Google Custom Search.”  In a normal Heisman, or 123 Heisman, we would just go side to side; however, with the agility Heisman, we drop the jump rope and use your included Agility Ladder to get through all 5 rungs of the agility ladder then get in your Heisman pose, then back again. **Make sure every foot hits between each rung**

Warm-up Round #2 – High Speed – NO REST – come straight out of your agility Heisman straight back into the jump rope.

• High Speed – High Knees – High Speed means high speed, don’t be pussy footin around, get that work in! Don’t forget to use your core.
• Criss-Cross – Still with your jump rope, you are simply criss-crossing your feet while jump roping, when I say criss-cross your feet, I mean when you jump right leg should be in front crossed over and left leg should be back crossed over, after you jump again, legs should be “out”, after you jump again, reverse the first sequence. If you don’t have any rhythm you are going to be sucking, and I suggest you not use your rope.
• 1-2 Scissors – While still in your jump rope, a 1-2 scissor, is done by doing 2 hops on your right foot, 2 hops on your left foot then scissor kicking for a four count. For the allotted time. Watch your rhythm and stay in control.
• Agility Heisman w/Tap– Just like you did in the first round of Warm-up, only this time you will tap the ground (instead of getting into the Heisman pose) then sprint to your starting position. Tap the ground with the hand on the “outside” of the exercise, meaning if you are moving left; tap the ground with your left hand. – Half way between the allotted time, switch sides.
• Agility Toe Taps – Now you are down in plank position, and just like the exercise you were just doing you will be shuffling your toes between your ladder rungs, while you are moving left and right in plank position. Keep your core tight and that butt down.

Water Break – 30 Seconds

Stretch – Do these stretches and don’t skip them, flexibility prevents injuries. No I do not go into the stretch sequence; when you are serious about getting in shape go buy the videos from my store. Even better become a coach and get 25% off.

Insanity Asylum Speed and Agility Workout:

Mountain Climber Progression – Using your agility ladder, position yourself over the rungs of the ladder in a plank position, mountain climbers are where you are in plank position and “climbing” your feet between the bottom rung of the ladder and in between the first rung. The progression part is “climbing” your feet between 2, 3 or maybe even 4 rungs (If you are tall enough) in *One* movement. Keep your hands on the floor and use your core for support.

Forward / Back Agility (Quick Feet) – Again using the agility ladder stand up and pick 2 boxes of the ladder and “quick feet” your legs between the boxes from a stationary position. Each foot should touch both in and outside their respective box, half way between the exercises switch your leading foot.

Moving Push-up Progression – You are back in plank position and still using your agility ladder for this exercise. Starting at one end of the ladder you will be moving between the ladder (right-to-left) and doing a push-up every time you move over a ladder box, but instead of just doing that, you will be doing a set of In & Out Abs (use your core to bring your knees to your chest/while in plank) between each push-up. Keep going back and forth for the whole allotted time period.

In & Out Agility w/Hop – From a standing position using your ladder, the basic move is running  forward and hopping back; however, the twist is using your right foot to maneuver it “In & Out” each rung of the ladder as you are moving forward. Then hopping back using that same right foot to hop in between each box, finish off the hop back by jumping into plank position before you go again. Half way through switch to your left foot.

• Mountain Climber Progression – This time around pick a box below you and do that only for the allotted time period.

Agility Sequence – Position yourself in a runners starting position (NOT the runners stretch pose) over your agility ladder, now scissor jump your legs between the boxes below you for the allotted time. Next switch to Forward / Back Agility (Quick Feet) for the allotted time, next  on queue do a complete 180 degree jump over your ladder, then do another 180 degree jump over you ladder back to your starting position, then start the sequence again. If this sounds like fun, that’s because it is!

• Moving Push – Progression – On this round instead of just doing In & Out Abs between each pushup, jump into the ladder and land on your feet (out of plank position) into a low squat position. Then get back in plank position and go again.

Water Break

In & Out Ab Progression – These are just like the In & Out Mountain Climbers you just did earlier in the workout, but this time your feet are together the whole time.

Stationary Criss Cross – From a standing position and just like you did in your warm-up (except use ladder instead of jump rope), pick the first box of the ladder and the outside of the ladder and criss cross your legs in between the boxes. Halfway through the exercise sprint (sideways) between the ladder and change sides of the ladder.

Agility Bear Crawl – from a Bear position (on all fours/table top position) bear crawl over the ladder when you get to the end (your feet at the last rung of the ladder) use your feet to jump in then out of the last ladder box then bear crawl back, when you get back (your chest over the first box of the ladder) use your hands to go In & Out in the first ladder box. Keep doing these for the allotted time period.

Agility Stork Touch – You will be on one leg for this exercise (like a Stork), using your agility ladder, jump (on one leg) side to side as you progress between the ladder boxes, on every side of the ladder touch the ground (use your hand to touch the inside of the ladder). Do the same thing forward and back. Halfway through, switch jumping legs.

• In & Out Ab Progression – Use your core to support your body. Progress up ladder boxes.

Criss Cross / Power Jump – Since you know how to do Criss Crosses then no need to explain that. Power Jumps were highly used in the first Insanity videos. From the squatting position jump up as high as you can and get your knees to hip height and touch them with your hands. So the sequence is to do 4 criss crosses then go directly into a Power Jump, the secret sauce is to jump from a squatting position (Land softly to avoid injury), halfway through the exercise sprint (sideways) to the other side.

Bear Crawl / V Push-up – The bear crawl is the same as you did earlier – the twist is an added V Push Up at the end. A V Push-Up is done in Pike position (butt up) and your left and right fingers touching into a V, your hands should look like this <> there will be a diamond shape between your hands, now do a set of 5 push ups with your head going  between the diamond. Keep doing these for the allotted time period.

Agility Touch Squats – For this exercise you will be doing a jumping jack style exercise up and down your agility ladder with your feet touching inside the boxes. When your feet are on the outside of the ladder, you want to get into a squat position and touch the ground. In your squat be sure to get your butt back and out.

• In & Out Ab Progression
• Criss Cross / Moving Power Jump – Just as you did a couple exercises ago, only this time every Power Jump you will be moving over one ladder box.

Agility Bear Crawl / Tricep Ball – The agility bear crawl is the same as you did earlier, the twist is doing the Tricep Ball Push-up. A tricep ball pushup is very similar to a V- Push up only you are not in a pike push-up position, you assume the same position only instead of putting your butt up in the air, you will bend at the knees and bring your feet within 6 inches of your hands and balance on your toes, then with the same V hand position do a set of 5 push-ups then start the exercise again.

Water Break

Insanity Asylum Speed and Agility

*Power Round *

Since this workout is Speed and Agility, now we are going to focus on the speed. For this next set you will be going as fast as you can possibly go while maintaining proper form. I have said it 100X’s in my other reviews. FORM COMES BEFORE EVERYTHING!!!!

Agility Hop Scotch – Just like when you played hopscotch in elementary school (if you are old enough to remember such things as playing outside). This exercise is somewhat similar to the stork exercise you did earlier, only instead of going side to side of the agility ladder; you will stay right in the middle. Starting out with your right leg in the middle of the ladder, next hop forward and touch both feet to the outside of the ladder then jump back in with your right foot only. Do this forward and backwards. Halfway through switch to the left foot.

Agility Hurdle drill – This reminded me of back in high school when I ran the hurdles. You start out in a stationary sprint on one end of your agility ladder then run for 4 steps then hurdle your knee (only one) up to waist height. Every “hurdle” you will move up one box, when you are finished run back the start and start again. Halfway through switch your hurdle leg.

Agility Dual Hops – Just like the Agility Stork Touch you just did earlier, instead of using only one leg, you use both and you do not touch the ground.

Agility Plank – Move side to side along your agility ladder in the plank position.

Agility Shoulder Taps – The Coup de grâce!! – In the same position as your last exercise you will be moving from side to side, the difference is you will be tapping your shoulder (alternating sides) every time you move your hand. Try and get at least 6 rounds of side to side shoulder taps before you stop.

FINISHED!

Water Break.

Cool Down Stretch – Do NOT overlook this. If you don’t like being injured (and I assume you do not since you are reading a workout review and the only people who actually like being injured are not athletes but people who enjoy sympathy), then do these.

Conclusion: The whole video is absurdly good. Maybe it’s because I only have done it once, but since I have done the other Insanity videos so many times, they are stale in comparison. SO worth it, I would suggest that if you haven’t done the regular Insanity videos, you should start out with those. This video is HARD. I LOVE HARD WORKOUTS!

5 out of 5 Charles Faces.

5 out of 5 Charles Faces'

Are you interested in buying the video? Great  I always say if you are going to buy it anyway you may as well get 25% off and become a Coach. You will also get 25% off Shakeology too! Check out my Insanity Reviews Page for more details.

Insanity

This concludes my review of Insanity Asylum Speed and Agility.