Wednesday, May 27, 2009

INSANITY Intervals Plus

Last night I did a hybrid workout put together by one of my Beachbody friends. It's a monster, give it a shot and let me know what you think.

Insanity Intervals Plus

Guess what? I’ve got another equipment free workout to share with all of you! This one came to me from my good friend, Derek Heikes (PhoenixHawk on the Team Beachbody message boards). For those of you that know Derek, you know how much of a cardio MACHINE this guy is! He sent this over to me for my opinion, and let me tell you, Beachbody needs to make this one into a video!!

Derek combined P90X+ Intervals with some of the moves from the new Insanity Plyometric Cardio circuit. The offspring it created was this twisted beast of calorie burning beauty! Keep a bucket close-by, because this one is off the charts! All you need is a stop watch, some water to sip on, and oh yeah, did I mention the bucket?!

Give this one a try and then I would LOVE some feedback - and Derek, thanks for sharing this one Brother! Let the good times roll!

**NOTE - This is an ADVANCED level workout! Please modify and adjust as needed if you attempt this one!**

I ran through this workout today (05/23/09) immediately after posting it - my Max Heart Rate (MHR) was 185, and my Average Heart Rate (AHR) for the workout was 173 - that’s for a 38 minute duration. Please be sure that add in a thorough warmup, as well as a good cool-down and stretch at the end. With all included, you should get through this one in about 50 minutes.


The workout is divided into 5 sets of 4 moves. You do each set, all the way through, all 4 moves, first time at beginning intensity (running in place would be a jog.) Take a 30 second break, then do it again, the second time through at medium intensity (running is now a run). Take another 30 second break, then do that set the last time through at full out, push to your MAXIMUM intensity (running is now a sprint).

Each move in a set is done for 30 seconds, so a full set is 2 minutes long. Again you do each set all the way through (2 minutes), take a 30 second break, do the set again (another 2 minutes non stop), take your 30 second break, then the last time through is 2 minutes of break neck cardio. After you’ve done a set 3 times, move to the next set.


Set 1:

Run in place

Butt Kicks (running knees down feet up, kicking like you’re kicking yourself in the butt)

High Knees (run in place with knees high up to hip level)

Mummy Kicks (these are hard to describe.. run in place on the balls of your feet with your legs straight, so they move slightly in front of you. At the same time you have your hands straight out from your shoulders, doing scissor motions back and forth so your hands cross on top of each other, alternating one on top then the other… In the Insanity trailer on youtube that’s 3:15 seconds, it shows people doing this at the :34 second mark)

Set 2
Squat Jacks (Sumo Chair from X+. Start in Chair with hands up, jump out to wide feet and hands swing down in outward arcs to touch the floor. Immediately bounce back up to the chair position in a jumping jack type move)

Charleston kicks - From a lunge, back foot skips up to the front foot, and the front foot does a front kick, then steps back to where it started and the other foot steps back to a lunge. Second and third intensity the opposite hand from your front foot touches the floor. Do 15 seconds per leg in each set)

Side Lunge Side Kicks - just like the side kicks are done in KenpoX. Start slow, then up the speed and height for second and third intensity levels. Again 15 seconds per leg per set.

Squat Kicks - squat and alternate front kicks with each squat. First kicks, low. Next, medium height, Third, High Kicks

Set 3:
Speed Skaters - step/jump from side to side in a crouch like you’re skating, arms swinging with each move. Jump further and faster for higher intensity levels.

Tires or Wacky Jacks - Running in place with wide feet and high knees like tires from PlyoX, or Tires/wacky Jacks from P90 Masters or Plyo Legs.

Plank Run - in plank position, hands stay in place and legs run.

80/20 speed squats - just like from Plyo X. Second set is all jumps, third set hands touch the ground on each move. Again 15 seconds per leg.

Set 4:

Jumping Jacks

Mountain Climbers - run in place with high knees. As a knee comes up, the same hand reaches up like grabbing a high branch, and pulls down as the knee comes down, the other knee/hand going up at the same time (imagine being on a versa-climber if you’ve ever seen one).

Plyo Lunge - Mary Katherines from PlyoX. Start by going slow in the first set, second time is a slight skip, third time is non-stop plyo switching.

Carlito 3 way push ups - start standing up, then drop into a push up position (plank). Jump feet back to hands and stand back up, hands go up over your head then back down and repeat. Second intensity level you do a push up every time you hit the plank position. Third intensity you jump every time you come up.

Set 5:

Heismans - Like in PlyoX but no hold in place. Constant movement back and forth. At the third intensity level you should be going as fast as you can.

1-2-3’s - Heismans, with a double step in the middle like in Plyo X but much faster.

Side to Side - short shuttle run, 3 or 4 steps to each side and touch the ground. Run back the other way and touch the ground with the other hand.

Insanity Drills - Drop into a plank position, do 4 push ups, then 8 plank runs. Jump feet to your hands and stand up, hands up, then drop and repeat. Increase the speed for intensity in the 2nd/3rd round.

I've done the INSANITY Plyometric Cardio Preview workout and now this one and have to say that in both cases I was completely gassed at the end, however INSANITY was harder overall. I'll still work this one into the cardio rotation especially when I'm traveling.

Enjoy...if you can...

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Tuesday, May 26, 2009


Here's a little more info on INSANITY from Beachbody:

Insanity with Shaun T is the most intense and thorough cardio-intensive program ever set to DVD. Set to launch in summer 2009 with a base Configuration of 10 workouts, including:

1. Dig Deeper/Fit Test

2. Plyometric Cardio Circuit

3. Cardio Power & Resistance

4. Cardio Recovery/Max Recovery

5. Pure Cardio/Cardio Abs

6. Cardio Abs

7. Core Cardio & Balance

8. Max Interval Circuit

9. Max Interval Plyo

10. Max Cardio Conditioning/Cardio Abs

Plus it will include:

The Insanity Fitness guide.

Elite Nutrition guide.

Wall calendar.

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Exercise not likely to rev up your metbolism

Heard this story on the radio this morning from

Exercise no likely to rev up your metabolism.

I agree with the overall premise that simply exercising alone without proper nutrition will not cause you to lose weight, that's why I recommend you need to do both have proper nutrition combined with an exercise program.


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Body Fat Testing

I've had several people recently send me emails looking for the website I refer to on the Beachbody Message Boards regarding measuring Body Fat. Click here for the Body Fat link.

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Back to the X!

After a couple weeks of limited resistance training because of a bad case of bicep tendentious I'm starting a mini-phase of P90X. This week the plan is to do a Classic Phase of P90X and then modify for a quick recovery week in an attempt to limit the possibility of re injuring my shoulder.

Sunday: Golf & P90X Chest & Back w/ARX
Monday: Golf / One on One Medicine Ball Cardio
Tuesday: INSANITY Plyometric Cardio
Wednesday: P90X Shoulders & Arms w/P90 Ab Ripper 200
Thursday: KenpoX (Fit Club Workout)
Friday: P90X Legs & Back w/ARX
Saturday: Golf & P90X YogaX

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Friday, May 22, 2009

Thursday, May 21, 2009

INSANITY! New Beachbody program

Well I finally received my Insanity Sneak Preview workout with the Tony Horton One on One Series yesterday. I did the workout yesterday, let me just say that INSANITY is everything it's advertised to be! That was INTENSE! The workout is called Plyometric Cardio, 41 min but it's foot on the gas, no stopping, butt kicking workout. I wore my Polar F6 HR monitor just to see what where I'd end up.

Max HR: 216. (Not sustained but I'm sure the spikes during the workout would have generated a HR like that)
Calories burned: 582
Ave. HR: 148

The warmup is 10 min and it's no little jog, it was balls to the wall and THEN you get a few minutes to stretch.

I would not recommend this program for everyone, simply put this program is for someone who's already fit, i.e., someone who's maybe done P90X a couple times. I'm looking forward the getting the full program once it's released in June of this year.

Now, I've got to get recovered for the Fit Club P90X Plyometric workout scheduled for tonight.

Bring It!

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Tuesday, May 19, 2009

New Workout Room and Schedule

Okay, updated workout schedule post golf trip. Still battling a bad case of bicep tendentious so I'm still taking it easy or should I say, easier. :)

Monday: Rest
Tuesday: One on One Mammoth UML
Wednesday: One on One Super Cardio 5-6
Thursday: P90X Plyometrics (Fit Club Workout)
Friday: One on One P90 Road Warrior & AB RipperX
Saturday: One on One Medicine Ball Cardio
Sunday: One on One Fountain of Youth Yoga

Here's a link to my Facebook page with pics of our newly painted workout room.

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Sunday, May 17, 2009

Back in action...

I'm back from a week long annual golf trip and will have an update tomorrow. I did come home to a really cool surprise, my wife had our workout room repainted...wait until you see the pics! Incredible!

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Wednesday, May 6, 2009

Slim in 6 gets a make over

Slim in 6, a fantastic program for anyone looking to lose weight and lose inches. You won't get bulky but you'll build lean muscle and get rid of that extra personality around your waist. Look for the updated version of Slim in 6 coming in August 2009!

Monday, May 4, 2009

Week workout update & Fit Club workout

Weekly workout schedule this week I'm attempting to do this at about 75% from max intensity levels. A couple reasons is that instead of doing a full recovery week I'm going to pull back a bit to recover and secondly I've got an annual golf event next week where I'm looking to have limited soreness from this weeks workouts. Next week will be a very loose week in terms of workout schedule however I do plan on getting in workouts each day, I'm just not sure which ones yet.

Workout Schedule:
Sunday: P90X+ Total Body
Monday: One on One Bun Shaper
Tuesday: One on One Medicine Ball Cardio and Slim in 6 pack
Wednesday: One on One Thirty Fifteen (probably be more like twenty-five eight routine)
Thursday: Fit Club workout: 20min of P90 Fat Burning Express & One on One Fountain of Youth Yoga
Friday: P90X shoulders and Arms
Saturday: P90X+ IntervalX

If anyone is interested in participating in the Fit Club Workout please join in and RSVP.

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Friday, May 1, 2009

FDA Recalls Hydroxycut

FDA Recalls Hydroxycut Products Over Possible Liver Damage

On Friday, the FDA issued a recall and warning to consumers to halt the use of any Hydroxycut products, over possible liver damage.

The FDA issued the recall of Hydroxycut products after receiving 23 reports of serious health problems ranging from jaundice and elevated liver enzymes (which is an indicator of potential liver injury), to liver damage requiring liver transplant. One death due to liver failure has been reported to the FDA.

Other, but rarer, problems leading to the Hydroxycut recall include:
seizures; cardiovascular disorders; and rhabdomyolysis, which is the rapid breakdown of muscle tissue due to injury. Rhabdomyolysis can lead to acute kidney failure.

Hydroxycut products are dietary supplements that are marketed for weight-loss, as fat burners, as energy-enhancers, you know, those magic products that are designed to enhance weight loss and muscle mass without you really having to work (that hard).

The liver problems were reported by consumers using the products at the recommended dosage on the package.

The list of Hydroxycut products affected by the recall are:

* Hydroxycut Regular Rapid Release Caplets
* Hydroxycut Caffeine-Free Rapid Release Caplets
* Hydroxycut Hardcore Liquid Caplets
* Hydroxycut Max Liquid Caplets
* Hydroxycut Regular Drink Packets
* Hydroxycut Caffeine-Free Drink Packets
* Hydroxycut Hardcore Drink Packets (Ignition Stix)
* Hydroxycut Max Drink Packets
* Hydroxycut Liquid Shots
* Hydroxycut Hardcore RTDs (Ready-to-Drink)
* Hydroxycut Max Aqua Shed
* Hydroxycut 24
* Hydroxycut Carb Control
* Hydroxycut Natural

The FDA indicated that not all of the above products have shown issues, but Iovate has agreed to recall all the products listed above. Hydroxycut Cleanse and Hoodia products are not affected by the recall.

Not surprisingly, a quick search indicates that lawyers are lining up a list of clients over the Hydroxycut recall.

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