REVIEW – Insanity: Max 30 – Day 5 – Friday Fight: Round 1 + PULSE (Recovery)

I first completed this program (all 56 days) in 2016. The challenge and grind of this program reminded me a lot of my first “Insanity” experience. I decided that I wanted to go through each workout again to see what the fitness metrics looked like (calorie burn and heart rate chart). And, I wanted to share my experience over the next 11 posts in the hopes of educating people that are considering this program. See program details at the bottom of the post.

Day 5: Friday Fight: Round 1 (approx 30 minutes)

Approx calories burned (Garmin Vivosport): 299 C

Max HR (Garmin Vivosport): 170 bpm

AVG HR (Garmin Vivosport): 129 bpm

MAX OUT time: 19m 45sec

The time bar shows 3 segments. The first segment is VERY long, the second segment is a little less, and the third segment is smaller.

Warmup is pretty normal and pedestrian by now (chest open jack, jack uppercut, 1-2-3 knee raise, jump rope, and high knee jab). Repeat a couple times.

No break, no water – just transition into THE WORK. Each move will be 1 full minute.

  • hop hop runner
  • plyo power knee (right, then left)

Its funny – after the warmup and these first two exercises, you feel like – I can rock this.

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  • switch kick punch
  • wide in/out knee taps (from plank)

After those two moves, your mindset switches.

simpson oh no.JPG

  • medicine ball twist (A VERY NICE BREATHER)
  • moving jump cross

After those two moves, you feel good again. And then…

  • speed in/out abs
  • scissor stance jack

You wonder if he’ll keep going hard/easy like that the rest of the way. Spoiler alert – it is more hard than easy the rest of the way 🙂

  • 4 jab/4 high knee
  • tricep dip reach (from table top position)

And then a glorious…

water break

  • speed hit the floor
  • 2 jab/2 tuck jump
  • burpee + alternating lunge (I actually like those instead of regular burpees)
  • ab attack (right then left)
  • wide pike ups
    • I basically limped out of the ab attack, and knocked out a couple wide pike ups before going into child’s pose. I was cooked!stick a fork in me
  • 10 & 2 twists
  • Squat + kick w/straight leg (right then left)
  • X jump + X plank
    • these suck
  • plank toe taps
  • knee diamond push ups
    • even when you are on your knees, these are tough for a full minute – had to go into child’s pose a couple times

water break

  • split lunge + punch
    • plyo lunges for a minute suck!
  • plank punch
  • moving squat + jab
  • punching abs (in C sit position and just pummel your abs)

Cooldown – remember – there is a cooldown for a few minutes after the workout is done. Do yourself a favor – don’t skip it. You need it.

In my humble opinion, this is the hardest month one workout. 

At this point, you are “done” with the first week. It’s been a rough ride. If this is your first ever Insanity workout, you probably felt dead legs mid-way through. That feeling will resolve itself – I promise. Your lactate threshold will improve.

You have a very specific goal next week. Try to PUSH your max out time later in the session. Even if it’s only a few seconds, that is tangible progress to keep you motivated. I’d recommend looking at your max out time before you start the workout so you can plant the seed in your head. Since you’ve completed a round of this already, you know you can do it, and you know what to expect. Now it’s just a matter of putting your head down and powering through! Improving your max out times will build the foundation you need for month two. Month two is a GRIND. The workouts are still only 30 minutes, but you perform more work in that 30 minutes. You’ll be glad you laid the proper foundation.

Moving forward…

You could just sloth for the next two days before starting week two, OR, you could do the PULSE workout as recommended by the calendar.

I strongly recommend doing the pulse workout. I do this “recovery” workout outside of the Insanity Max: 30 program. It just feels good.

It’s only 20 minutes and has a very slow and relaxing tempo. He says he wants to get your heart rate up, but mine never went over 130. Each move is 30 seconds. It’s not a lazy workout by any stretch of the imagination – it gets your blood flowing in a very non-impact way. You’ll be happy you did it.

  • Chest open knee
  • Back lunge fly
  • Reciprocating lateral lunge
  • Downward dog + spider (LOVE THIS)
  • Squat + pencil (straight leg lift)
  • Calf stretch + forward fold
  • Lunge pulse – right leg (you’ll feel a burn here)
  • Lunge pulse – left leg
  • Alternating quad stretch
  • Runner stance pulse – right leg (this is like a pulsing warrior 3 pose)
  • Runner stance pulse – left leg
  • Hip opener stretch
  • Plie pulse
    • Shaun T loves these for some reason – they were in his original Insanity program as well
  • Wide leg forward fold + alternating toe touch
  • Plank lat pull down (hand to 12 o’clock and rotate to 6 o’clock and back)
  • Child’s pose + cobra
  • Plank walk + shoulder tap
  • Sit on knees + chest stretch (behind back or in front and rotate above head)
  • Bear crawl walk out
  • Chest open stretch
  • Plank + reciprocating knee (this is deceptively challenging)
  • Plank + downward dog

“Recovery” ab work for the next couple minutes…

  • Switch kick abs
  • Back stretch from C sit position
  • Crunch extension
  • Seated forward fold (not core work)
  • Backstroke (feet off the floor, swimming arms)
  • C sit position shoulder stretch
  • Table top position balance (left then right)
  • Child’s pose


See you in month 2!

Program Details:

Where to buy?

Insanity: Max 30 – Basic Set

insanity max 30 logo


What is it?

Insanity Max 30 is a 2 month program with 5 programed exercise sessions, 1 recovery/stretch session, and 1 rest day programmed each week. The program is divided in half – the first month is “easier” than the second month. Each workout is approximately 30 minutes, and your goal is to go as long as you can in the session without taking an unprogrammed break. The moment your form breaks down and you need to stop, you are said to have “maxed out.” You write down that time, and try to beat it during your next session. Once you write down the time, take as much time as you need to collect your thoughts, and then get back into it. Don’t just end the workout when you “max out.” If your “max out” time gets longer and longer each session, you know you are making gains with your VO2 max, lactic threshold, and overall muscle strength/endurance.


Do I need any equipment?

No – this is strictly bodyweight. You’ll want some exercise mats though. Doing this on concrete might be unforgiving on your joints.


Is there a nutrition plan?

Yes. Beachbody does a nice job putting together a nutrition plan for you. This nutrition plan seems to build off the popularity of the food/portion control containers that first appeared in 21 Day Fix. If you are new to nutrition and have no idea what you are doing, you’ll be okay following the plan. If you already follow a Paleo or Primal or Keto type nutrition lifestyle – keep doing that – it’s better.


Have you ever done Insanity Max 30? If so, please let us know about your experience in the comments below. If you enjoyed this post, please “like” and share. Thank you.


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