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.
Month 2, Day 4: Max Out Strength (approx 30 minutes)
Approx calories burned (Garmin Vivosport): 252 C
Max HR (Garmin Vivosport): 158 bpm
AVG HR (Garmin Vivosport): 118 bpm
MAX OUT time: 16m, 27sec
Everything is tired after yesterday’s sweat session. I feel like I’ve reached the apex of the mountain, and I’m on my way down. It can’t get harder than that, right???
Just gotta get through today’s tabata-style workout, a Friday Fight session, and then PULSE. When I first did this program back in 2016, I remember thinking that the sweat session the day before was the end of the world, and I wouldn’t make it if I had to do that each week for all of month 2. That is the mental part you need to manage. For me personally, the 2nd week of a workout block is less mentally taxing than the first week. The reason being is that UNKNOWN about how hard the aggregate work of the week will feel. Getting the whole week’s worth of work done is a huge relief because you know you survived, and that confidence builds moving forward.
Today is a warm up block, and then 4 workout blocks. 45 seconds on, 15 seconds off. Using that “tabata” style workout again that focuses on negative rest to work ratio.
The Warm Up:
- High knee pull
- Medicine ball twist
- Lateral lunge kick – right
- Slap back jack
- Lateral lunge kick – left
- High knee abs
Guess what – no water break – move right into the workout! Thanks boss.
- Split plyo lunge
- Plie plyo squat
- 2 hops + 2 lunges (this is a good burner for your legs)
- Hop squat + lunge (same idea as previous move – just 1 squat and 1 lunge)
- Some people are maxing out – DID YOU BEAT THEM???
- Squat + thrust + lunge (same idea as previous move, but thrust your hips together at the top of the squat)
- Squat to hip thrust (not plyo)
Not bad – legs are hanging in there. Let’s see what the upper body has to offer…
- Push up jack tap
- More max outs happening.
- Push up jack
- Triceps and shoulders are getting FATIGUED. Not sure if I’m going to make it.
- Plank jack + push up
- Arms are fried. Somehow kept going.
- Plank walk + push up
- This is a crazy amount of horizontal push movements to do in succession
- Wide push up (knees down)
- 8 count down 8 count up knee push ups
- MAX OUT @ 16:27. Arms are going to explode
Well, my arms are just for show now. They are 100% useless. Almost dropped my water cup. Shaking…
- Floor switch kicks
- Yeah, right. How the hell am I supposed to use my shoulders and triceps to push my butt off the ground, and then do switch kicks. You killed my arms a few minutes ago. Remember – they are just noodles.
- Tricep kick reach
- REALLY? My triceps are little balls of hot fury right now.
- Tricep knee taps
- Tuck extension
- Floor tuck jumps (not as hard as it sounds)
- Speed knee abs
- Tricep push up jack
- Got a little juice back in the arms after the past few ab exercises were on our back
- Dive push ups
- Lat push up – alternate sides
- Knee push up pulse – in low position
- Holy hell – arms are en fuego again
- 8 count down 8 count up knee push ups
- Triceps bulging, arms shaking
- Low plank hold on his cues (knees will come off the ground)
Cooldown! Always remember to cool down – you need it!!!
Okay – that is not as exhausting as Max Sweat from yesterday, but my upper body is toast. Felt like more shoulder and tricep than chest. Certainly manageable as the leg work didn’t kill you. Again – the biggest monster in this workout is the upper body work. It is intense. Doable, but intense.
Next up – Friday Fight: Round 2, and then pulse. Only 1 to go this week!
Where to buy?
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.