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INSANITY 锻炼日程 INSANITY WORKOUT CALENDAR


CHECK A BOX EVERY DAY YOU DO YOUR INSANITY MONTH 1
MONDAY WEEK 1
FIT TEST PLYOMETRIC CARDIO CIRCUIT CARDIO POWER & RESISTANCE CARDIO RECOVERY

TUESDAY

WEDNE

SDAY

THURSDAY

MONDAY WEEK 2
CARDIO POWER & RESISTANCE

TUESDAY
PURE CARDIO

WEDNESDAY
PLYOMETRIC CARDIO CIRCUIT

THURSDAY
CARDIO RECOVERY

MONDAY WEEK 3
FIT TEST

TUESDAY
PLYOMETRIC CARDIO CIRCUIT

WEDNESDAY
PURE CARDIO & CARDIO ABS

THURSDAY
CARDIO RECOVERY

MONDAY WEEK 4
PURE CARDIO & CARDIO ABS

TUESDAY
CARDIO POWER & RESISTANCE

WEDNESDAY
PLYOMETRIC CARDIO CIRCUIT

THURSDAY
CARDIO RECOVERY

RECOVERY WEEK
MONDAY RECOVERY WEEK CORE CARDIO AND
BALANCE

TUESDAY
CORE CARDIO AND BALANCE

WEDNESDAY
CORE CARDIO AND BALANCE

THURSDAY
CORE CARDIO AND BALANCE

MONTH 2

MONDAY WEEK 5
FIT TEST & MAX INTERVAL CIRCUIT

TUESDAY
MAX INTERVAL PLYO

WEDNESDAY
MAX CARDIO CONDITIONING

THURSDAY
MAX RECOVERY

MONDAY WEEK 6
MAX CARDIO CONDITIONING

TUESDAY
MAX INTERVAL CIRCUIT

WEDNESDAY
MAX INTERVAL PLYO

THURSDAY
MAX RECOVERY

MONDAY WEEK 7
FIT TEST & MAX INTERVAL CIRCUIT

TUESDAY
MAX INTERVAL PLYO

WEDNESDAY
MAX CARDIO CONDITIONING & CARDOP ABS*

THURSDAY
MAX RECOVERY

MONDAY WEEK 8
MAX INTERVAL PLYO

TUESDAY

WEDNESDAY

THURSDAY

MAX CARDIO MAX INTERVAL CORE CARDIO AND CONDITIONING & CIRCUIT BALANCE* CARDOP ABS* *If you have the DELUXE package, you can replace CARDIO ABS with INSANE ABS, and CORE CARDIO AND BA

FIT TEST
SWITCH KICKS POWER JACKS POWER KNEES

You can also find this Fit Test on the DIG DEEPER DVD. Perform each of the exercises Do as many reps as you can in one minute and record below. Rest when needed. B

GLOBE JUMPS

SUICIDE JUMPS

PUSH-UP JACKS

MOVE
1.SWITCH KICKS

FIT TEST1
(DAY 1)

FIT TEST 2
(DAY 15)

FIT TEST3
(DAY 36)

2.POWER JACKS 3.POWER KNEES 4.POWER JUMPS 5.GLOBE JUMPS 6.SUICIDE JUMPS 7.PUSH-UP JACKS 8.LOW PLANK OBLIQUE

YOUR INSANITY WORKOUT.
FRIDAY
PURE CARDIO

1
SATURDAY
PLYOMETRIC CARDIO CIRCUIT

SUNDAY
OFF

FRIDAY
CARDIO POWER & RESISTANCE

SATURDAY
PURE CARDIO & CARDIO ABS

SUNDAY
OFF

FRIDAY
CARDIO POWER & RESISTANCE

SATURDAY
PLYOMETRIC CARDIO CIRCUIT

SUNDAY
OFF

FRIDAY
PURE CARDIO & CARDIO ABS

SATURDAY
PLYOMETRIC CARDIO CIRCUIT

SUNDAY
OFF

RY WEEK
FRIDAY
CORE CARDIO AND BALANCE

SATURDAY
CORE CARDIO AND BALANCE

SUNDAY
OFF

TH 2

FRIDAY
MAX INTERVAL CIRCUIT

SATURDAY
MAX INTERVAL PLYO

SUNDAY
OFF

FRIDAY
MAX CARDIO CONDITIONING & CARDOP ABS*

SATURDAY
CORE CARDIO AND BALANCE*

SUNDAY
OFF

FRIDAY
MAX INTERVAL CIRCUIT

SATURDAY
MAX CARDIO CONDITIONING & CARDOP ABS*

SUNDAY
OFF

FRIDAY
MAX INTERVAL PLYO

SATURDAY

SUNDAY

MAX CARDIO FIT TEST CONDITIONING & CARDOP ABS* , and CORE CARDIO AND BALANCE with MAX INTERVAL SPORTS TRAINING.

T
POWER KNEES POWER JUMPS

m each of the exercises listed below for one minute. w. Rest when needed. Be sure to warm up first.

PUSH-UP JACKS

LOWPLANK OBLIQUE

FIT TEST 4
(DAY 50)

FIT TEST5
(DAY 63)


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