REVIEW – Insanity: Max 30 – Month 2 – Day 5 – Friday Fight: Round 2 + Overall Program Review

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.

Check out all of the Insanity Max 30 workout reviews HERE!

Continue reading REVIEW – Insanity: Max 30 – Month 2 – Day 5 – Friday Fight: Round 2 + Overall Program Review

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REVIEW – Insanity: Max 30 – Month 2 – Day 4 – Max Out Strength

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

Continue reading REVIEW – Insanity: Max 30 – Month 2 – Day 4 – Max Out Strength

REVIEW – Insanity: Max 30 – Month 2 – Day 3 – Max Out Sweat

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 3: Max Out Sweat (approx 30 minutes)

Approx calories burned (Garmin Vivosport): 404 C

Max HR (Garmin Vivosport): 181 bpm

AVG HR (Garmin Vivosport): 150 bpm

MAX OUT time: 10 min, 49 sec – didn’t make it out of the first workout round (2nd round overall)

Continue reading REVIEW – Insanity: Max 30 – Month 2 – Day 3 – Max Out Sweat

REVIEW – Insanity: Max 30 – Month 2 – Day 2 – Max Out Power

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 2: Max Out Power (approx 30 minutes)

Approx calories burned (Garmin Vivosport): 202 C

Max HR (Garmin Vivosport): 154 bpm

AVG HR (Garmin Vivosport): 107 bpm

MAX OUT time: 16m 33sec

Today is 5 blocks on the tracker. Per the usual, the first is the warmup, and then the remaining blocks are the “hard” part of the workout. By now, you realize that hard is relative when it comes to Shaun T. I wonder who would max out first, Shaun T or Chuck Norris?

chuck norris

The cadence/volume has changed now that you are in the max week. The “tabata” style intervals are 45 seconds work, 15 seconds rest. If you recall, it was MUCH less in month 1. This is going to burn…

The Warm Up:

  • High knee pull
  • Jog in place
  • Medicine ball twist
  • Mummy kicks
  • Lateral lunge kick – right
  • Slap back jack
  • Lateral lunge kick – left
  • Heisman

Overall, this was a pleasant sequence, not taxing in anyway shape or form. I wonder if that is going to change…

water break

The Workout:

  • Slap back jump up/back
  • Slap back jump left/right
  • Slap back jump up/back with a pause
  • Low squat pulse up/back
    • Somebody just maxed out! Not me, but somebody!
  • Low squat pulse
    • These things BURN. Your quads feel like they will explode.
  • Chair hold
    • This isn’t chair pose from yoga – your feet are outside of shoulder width. Still burns like a mother though…

Legs are J-E-L-L-O.

water break

  • Plyo push up jack
    • Love this move – I do it outside of my Insanity workouts
  • Arm jack only push up (feet stay on the ground and together)
    • This is semi-plyo. Arms are really feeling it at this point. Almost didn’t make it.
  • Push up pop up
    • Slight plyo pop at the top of the move. Arms are cooked. Just barely able to hang in there.
    • There is a reason people are maxing out right now. Multiple people
  • Step out push up
  • Knees down plyo in/out push ups
    • Arms are wobbly and on fire.
  • 4 count knee push ups
    • MAX OUT – 16:33
    • All I can say is FUGG!

water break

At this point, my upper body is fried. My lower body recovered a little from the first round. Would be nice to give the upper body a breather.

No such luck.

  • Pike up extension
  • Wide push up extension
    • ARMS!

burning arms

  • Low plank pike up
    • Great – now my shoulders feel like they were hit by a truck and then run over by said truck
  • Ski down abs (from seated position)
    • Thank god my arms got a break. They might have broke.
  • “X” abs (laying down)
    • It’s kind of messed up that Shaun is punching that one guy in the abs while he’s doing it. I get it, but still – damn. Literally hitting me while I’m down.
  • Backstroke
    • My shoulders are burning more than my core. Not by much though.

water break

Finally – one block to go. I feel like mush.

  • Burpee lunge – alternate sides
    • Luckily – not full burpees (belly to the ground).
  • Squat + lunge – alternate sides
  • Frog jump + burpee
    • Frog jumps are already the devil. Adding a burpee is just freaking cruel.

frog jump

Yes, you suck Kermit.
  • Lunge pulse
    • Reminder – lunge pulses suck.
    • Bonus – he makes you work through the buzzer.
  • Wide burpee jump
  • Iron legs (lunge, lunge, squat, criss-cross, repeat)

Cooldown! Always remember to cool down – you need it!!!

To date, this was one of the most challenging workouts. The 45 second duration for the moves (and these were some challenging compound moves) gets the burn going and sucks the air (and life) out of you.

Next up – Max Out Sweat, Max Out Strength, Friday Fight: Round 2, and then pulse. Only 3 to go this week!

Continue reading REVIEW – Insanity: Max 30 – Month 2 – Day 2 – Max Out Power

REVIEW – Insanity: Max 30 – Month 2 – Day 1 – Max Out Cardio

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 1: Max Out Cardio (approx 30 minutes)

Approx calories burned (Garmin Vivosport): 231 C

Max HR (Garmin Vivosport): 147 bpm

AVG HR (Garmin Vivosport): 112 bpm

MAX OUT time: 16m 23sec

Okay – I’m not new to a “month 2” in Shaun’s Insanity style programs. They are always harder. I’m preparing myself for a special type of hell. Shaun ratchets up the intensity in this month by ending each “round” with a power move that lasts for 1 minute. The workout is still 30 minutes total, but Shaun has removed some of the rest time and made the rounds a touch longer and with exercises that are more challenging.

As we start, it all looks the same as month 1. Most of the class is the same, so nobody died – right???

The time bar shows 5 segments. I learned in month 1 that the little grey bar is a water break in theory, but Shaun can just take that away from you if he wants. He’s nice like that.

no water in this bar

That is right Coyotes – we don’t serve water in this bar either!

 

The Workout:

  • Medicine Ball Twist x 3
  • 1-2-3 Soccer juggle x 3
  • Hop-hop runner x 3
  • Plank jack front raise (at the end of the 3 round circuit above) – he calls this a one-minute power move. I have a feeling that vocabulary will keep popping up.

DO NOT MAX OUT IN THE WARMUP – you are better than that 🙂

water break

  • Balance kick back – right
  • Speed in/out abs
    • I do want to be critical of Shaun’s form here – he needs to get his feet in more and feel the BURN
  • Low plank side punch
  • Balance kick back – left
  • Speed in/out abs
  • Low plank side punch
    • Aim to minimize your hip sway here – that is when you know you’ve got your core dialed in
  • Balance kick back right then left
  • Speed in/out abs
  • Low plank side punch
  • Genie tuck jumps – THIS IS THE POWER MOVE
    • One minute of this under normal circumstances is tough. Here, it’s just cruel.

dream of jeanie

Oops, wrong Jeanie. Oh well – JUMP ANYWAY!

At this point, you are 11 minutes in and reassessing your life. Why am I here? What am I doing to myself? But, you might also be saying, “…hmmm, I haven’t maxed out yet…”

water break

  • Low-high switch kick x 3
    • I HATE switch kicks – just do them for a minute and you’ll understand why. You want to throw up and cry at the same time when you are done.
  • Plank to squat x 3
  • Moving slap back jump x 3
  • 8 jab, 2 diamond jump – POWER MOVE

water break

Sweet – only 2 rounds to go! Ugh.

  • 10 & 2 jump + punch
    • Deceptively tiring when you are already tired
  • Floor hops
  • Lunge punch kick – left
  • 10 & 2 jump + punch
  • Floor hops
  • Lunge punch kick – right
  • 10 & 2 jump + punch
  • Floor hops
  • Lunge punch kick left then right
  • Basketball dribble then shoot – POWER MOVE

water break

THIS IS THE LAST ROUND!!!

  • Oblique high knee
  • Sprint/jack
  • Pike up + oblique knee push up – right
  • Oblique high knee
  • Sprint/jack
  • Pike up + oblique knee push up – left
  • Oblique high knee
  • Sprint/jack
  • Pike up + oblique knee push up – alternate
  • High jump clap – POWER MOVE
  • The attack – BONUS POWER MOVE

Cooldown! Always remember to cool down – you need it!!!

Next up – Max Out Power…

 

Continue reading REVIEW – Insanity: Max 30 – Month 2 – Day 1 – Max Out Cardio

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.

here we go.JPG

  • 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

DONE!

See you in month 2!

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