Insanity - training from Shaun T, online video + calendar. Watch Shaun T's training program

What Shaun T proposes to do with his body is pure madness! This is exactly how the name of his program “Insanity” is translated.

Do you want to achieve maximum results? Then we present to your attention Insanity with Sean T!

Shaun T - extreme trainer

What Shaun T proposes to do with his body is pure madness!

The video in Russian gives you a unique chance to get acquainted with one of the most difficult, but at the same time incredibly effective programs!

Workout Features

“Crazy” training is built on the principle of increasing difficulty with each week of training. Not every student was able to reach the end of the program. You must soberly assess your capabilities, make every effort, and monitor your well-being.

If in the first month the body was able to get used to 40 minutes of grueling exercise, then in the second phase it will experience 60 minutes of heavy exercise! A gentle bonus is the seventh day of training, which is reserved for the restoration of the body.

Training in the first month

Below are the types of Insanity loads in Russian.

Plyometric cardio - intense cardio with lower body exercise (45 minutes).
Fit test - non-stop exercises, a combination of cardio and strength training (30 minutes).
Powerful cardio with resistance - stretching and working the upper body muscles (40 minutes).
“Pure” cardio - strengthens the cardiovascular system and restores muscles. (40 minutes).
Cardio + abs - an additional workout with intensive work on the abdominal muscles (17 minutes).
“Basic” cardio - working out all parts of the body with an emphasis on the abs (45 minutes). Intermediate training between the first and second months of the program.

Did you know? Plyometrics is a system of exercises based on rapid stretching and contracting of muscles, which develops the power of the athlete.

In the second month

The following types of exercises are offered:

maximum interval circuit - the exercise cycle is increased to 3 repetitions (60 minutes);
Maximum interval plyometrics - special training of the leg muscles. 2 repetition cycles (55 minutes);
maximum cardio - intense cardio training for the abs (48 minutes);
maximum recovery - strength exercises only (47 minutes);
“crazy abs” - additional training for the lower and oblique abdominal muscles (33 minutes).

Features of training

As a professional aerobics instructor, dancer and choreographer, specialist in healthy nutrition and physical activity, American Shaun T was able to develop effective fitness programs based on proper motivation and willpower.

A non-standard approach to training, the goal of which is to force the human body to work “to the maximum,” demonstrates amazing results in an unusually short time.

A person’s physical condition changes dramatically: maximum rates of weight loss and muscle gain.

Thanks to this, his fitness programs have become the best-selling and popular among both those who want to lose weight and change their lives, and among athletes.

Insanity with Shaun T: Super Intense Workout Review

A real breakthrough in the world of home fitness was the Insanity program with the famous trainer Sean T. In two months of training you will get fantastic results and gain a completely new body. The workout is not designed for beginners in the world of fitness. If you want to train with Insanity, then you must not only be physically prepared, but also seriously focused on results.

About the Insanity program

Insanity is high-intensity interval training. Unlike regular interval training, your heart rate will increase to 85% of maximum and even higher. This will not be like aerobic training with short bursts of explosive activity. On the contrary, throughout the entire lesson you will work at your maximum, interrupting only for minute breaks.

Insanity is not for people with weak cardiovascular systems. During the workout, your heart rate will soar to its maximum, drop during short breaks and rise again. This kind of maximum interval training allows you to achieve results in 40-60 minutes that you will not get even if you work out in the gym for hours.

Insanity Class Calendar

The Insanity course comes with a schedule that includes 6 days of training and 1 day off. Also, once a week you will find Cardio Recovery training (and Max Recovery in the second), which is not as intense as other classes.

The Insanity course can be divided into 3 parts:

The first month your workouts last 30-40 minutes, but within the first 5 minutes you will want to quit the activity once and for all. Be patient, it will become easier in a week. In a month, you will forget that you were exhausted in the first minutes of training.
After 4 weeks of the first part, you will have 7 days of Core Cardio and Balance training, which will prepare you for the real tough part - the second month.
After 5 weeks with Insanity, you will experience workouts that last 50-60 minutes. It will be even more difficult, even more extreme and even crazier than it was in the beginning.

Before you start performing Insanity, do a Fit test (a video of it is included in the course) and be sure to write down the results. After 2 months, you will truly be surprised at your progress! And you will realize how much stronger you have become.

Tips for those who want to do Insanity

2. Exercise only in sneakers!

3. Slow down the pace if you feel that you cannot maintain the speed set by the coach.

4. Drink more water during your workout.

6. Do not undertake a workout if you feel that this is not your level yet.

7. As a preparatory program, you can try the Focus T25 program from Sean T.

Pros and cons of Insanity training

Pros of Insanity

You are guaranteed to lose weight. With such loads it cannot be any other way.
Your endurance will increase from session to session. In just a couple of weeks with Insanity you will forget about shortness of breath on the stairs.
You will train and develop your heart muscle. A healthy cardiovascular system is the key to your longevity.
Each completed workout will bring you great moral satisfaction. Well, of course, on a regular basis to cope with one of the most complex programs currently existing - there is something to praise yourself for.
Insenity is high-intensity interval training at its best, and therefore an effective way to lose excess weight and create a sculpted body.
After completing the Insanity course, you will understand that any workout will be within your grasp. That same feeling when you realize that your body can do anything.
The program has already been translated into Russian!

Cons of Insanity

A large number of jumps put serious stress on the knee joints.
It is not recommended for people with a weak heart. And in general in poor health, I must say.
Some experts question the effectiveness of Insanity. They claim that you will train your endurance, but you will not become physically stronger, because such training contributes to muscle loss.

httpv://www.youtube.com/watch?v=embed/NTEDDmCjd1k

Get ready to feel overwhelmed and tired: this is a kind of adaptation of the body to stress. You'll be doing things you've never done before, so being a lemon is virtually guaranteed. One thing is certain, your figure will be transformed. Once you've mastered Insanity, you can try Shaun T's even more challenging program, Insanity Max 30.

How to do the Shaun T program correctly?

It should be noted right away that this program is not for beginners in fitness and not for people with health problems! Particular attention should be paid to the cardiovascular system and knee joints due to the greater number of jumping movements. If you are even a little unsure of yourself, it is best to look for an easier program, such as Focus T25 from the same Sean T, mastering Insanity without prior preparation will be extremely difficult.

To begin with, it is advisable to complete the test exercises Fit Test , it is located first in the list of videos, after its successful completion you can decide whether you are ready for the main program or not. It is worth recording the results of the test so that at the end of the training course you can compare the results and be surprised at your progress. Insanity training from Shaun T is built in such a way that, regardless of the initial level of training, all the muscles of the body, including the heart muscle, as well as your lungs, work to the limit of their capabilities during the duration of one lesson.

This extreme load is the main secret of success.

Insanity - training with extreme loading

Shaun T’s “Insanity” is based on the mobilization of all the body’s resources. After the class you will feel like you have been squeezed like a lemon. Reviews from those who survived after training in this program show that training in the first week is very difficult. But over time, unbeknownst to himself, the athlete notices that he can easily perform those exercises that previously seemed prohibitive to him.

Over time, the athlete notices that he can easily perform those exercises that previously seemed prohibitive to him!

Tips for practicing Insanity

As with any other type of activity, it is important to remember that technique is much more important than speed. Also remember that classes should be carried out in high-quality, comfortable sneakers and loose clothing. If it turns out that it is difficult for you to maintain the speed at which the trainer is training, the pace needs to be reduced. At the same time, during training you need to drink a lot of water, and in general adhere to a healthy diet.

At the same time, during training you need to drink a lot of water, and in general adhere to a healthy diet.

It is also recommended to first consult with your doctor regarding your general health condition and obtain his approval.

Tips for those doing the Sean T Insanity program

Make sure you have the right sneakers with good cushioning for training with so many jumps, they are a must.
Make sure you have enough water to drink during your workout.
Carefully monitor the correct execution of the exercises. The desire to increase speed through technique can lead to injury.
To achieve maximum results, follow the nutritional recommendations.
And finally, the most important thing is Insanity extreme training, if you feel that you can’t handle it, don’t be shy to admit it to yourself, it’s better to return to it after completing an easier preparatory program.

About the program.

The Insanity Max 30 program, created by Shaun T at the end of 2014, is rightfully considered the most killer workout, which has a higher level of complexity than Insanity. The full training course lasts two months, six sessions per week. Thirty minutes of daily practice will allow you to achieve stunning results.

In the first month of classes, you will experience intense loads with one breakout session per week aimed at stretching and coordination of movements.

Over the next month, the intensity of training increases several times, so it is considered normal if you do not complete the program completely, making stops during classes.

The main recommendation is to start training with a high level of difficulty at the highest possible pace and maintain it for as long as possible. Only after reaching the limit of your capabilities, you can take a short break, during which you need to write down how many minutes from the start of the workout you have endured. Next, continue training at the same pace.

The first result recorded will be your Max Out. If the first time your result is 3 minutes, try to increase it next time. Do the exercises at least 30 seconds longer each time, gradually increasing the initial value to the maximum. Ideally, by the end of the entire program, you should be training at your maximum without stopping.

Insanity training calendar

Insanity training calendar
As for the exercises, they are arranged in such a way that during one workout the emphasis is on the development of certain qualities, for example on the circulatory and respiratory systems (for this purpose there is a “Cardio” cycle), circuit training aimed at developing muscle strength ( Circuit), jumping training (Plyo), recovery (Recovery), as well as training aimed at developing flexibility in combination with strength exercises for the abdominal and back muscles (Abs).

You need to alternate workouts throughout the week in accordance with the training calendar, six days in a row. After that, one day is your earned day off. The first and last session you do a test, then do a cycle of cardio exercises. Only after a certain resistance to the load appears, it will be possible to begin conquering interval training.

Don’t despair if you have to interrupt your first workout after just five to ten minutes from the start. Don't give up, and by the end of the third week you will definitely be able to reach the end!

Description of the program Shaun Week: Insane Focus

So what is Shaun Week: Insane Focus? This is a 7-day training complex designed by Sean T to help you “dig deeper” (all Sean T fans are probably well aware of his motto - DIG DEEPER). You'll be in for a super intense week of training that includes crazy cardio, brutal strength training, intense core work, and lots and lots of sweat. Sean T has combined the best of his most famous programs – Insanity and Focus T25 – in this program, so don’t expect anything fundamentally new. But the effectiveness of training remains as high as before.

Is it harder than Insanity Max 30? No, it's no more difficult than Max 30, although the seventh video (Dig Deep) from Shaun Week promises to be very hot. But in general, the program can rather be called an intermediate option in complexity between Focus T25 and Insanity Max 30. Training will be an excellent transition stage between these two programs. Although, of course, you can do Shaun Week as a stand-alone complex without taking other Shaun T video courses.

What level of training do you need to do to do Shaun Week? Definitely above average, closer to advanced. However, this requirement is only relevant if you plan to practice an advanced version of the exercises. For those less experienced, as well as for those who prefer a low-impact load, a simplified version of the exercises is demonstrated.

Do you need additional equipment? For two of the seven workouts you will need dumbbells, it is advisable to have two pairs for different exercises, the rest of the workouts are performed without equipment with your own body weight. If you do a simplified version of the exercises, you will also need a chair. In a modified version, the exercises are performed while leaning on a chair, which significantly lightens the load.

Shaun Week Workout Composition

What workouts are included in the Shaun Week: Insane Focus program? The complex includes 7 videos that you will complete throughout the week. The load is increasing:

Day 1: Insane Basics (30 minutes). This workout will be accessible to most students both in terms of pace and set of exercises. The first half will include plyometrics and leg exercises, and the second half will include abdominal and upper body exercises on the floor.

Day 2: Pure Cardio 2 (27 minutes). Intense cardio workout with lots of plyometrics. However, all exercises are performed in a vertical position, which helps to withstand the lesson from beginning to end.

Day 3: Insane Weights (33 minutes). Aerobic strength training, which involves strength training with dumbbells and intense cardio exercises to burn fat. Despite the strength load, the entire session is maintained at a fairly high pace.

Day 4: 25 Abs (28 minutes). Workout for a comprehensive development of the core muscles. Most of the exercises take place on the floor, the pace is quite moderate.

Day 5: Ripsanity (42 minutes). Aerobic strength training in the traditions of Focus and Asylum. Strength exercises with dumbbells replace plyometric loads. Quite a lot of floor work (push-ups, planks, presses).

Day 6: Speed 4.0 (30 minutes). A speed-based cardio workout that is a continuation of the Speed series from the Focus T25. Everything is also intense and fat burning.

Day 7: Dig Deep (30 minutes). The most intense and challenging workout from Shaun Week, the intensity level is comparable to Friday Fight from Max 30. Lots of aerobics, plyometrics, kickboxing and hardcore crazy exercises.

How to train according to the Shaun Week program? You can do these workouts for one week or repeat them in several weekly cycles. The Beachbody team also offers a 30-day Hybrid calendar, which includes training from several Shaun T programs at once: Insanity, Asylum, Max 30, Focus T25, Shaun Week. If you love doing intense HIIT workouts, then this calendar is just for you.

Who will enjoy Shaun Week: Insane Focus workouts? First of all, to all fans of the home workout method from Shaun T: intense pace, high speed and a lot of cardio. Of course, it’s impossible to fundamentally change your body in a week of classes, but shaking up your body, moving a plateau, getting rid of the last stubborn kilograms is quite possible. Go for it!

Pros of Insanity training

If you choose the Insanity training and intend to complete it to the end, then you are guaranteed:

weight loss and rapid reduction in body volume, since the loads are very high, and the result comes quickly;

Result before and after the program. Impressive, isn't it?

increasing the level of general endurance, since after a couple of weeks you will forget about shortness of breath;
strengthening the cardiovascular system, which, as is known, is the key to universal longevity;
great moral satisfaction from the colossal work done on one’s own body, since

Insanity is considered one of the most difficult complex workouts

Insenity is a high-intensity interval training that will allow you to completely get rid of excess weight, as well as significantly improve your body contour. All those who have successfully completed all stages of training can easily cope with any other sports tasks. The possibilities of the human body are limitless, and this is precisely the case when it is possible to fully verify this.

The workouts are very varied, so during classes you don’t get tired of repeating the same actions, and therefore, in general, you maintain a great mood and mood throughout the entire time, despite the complexity of the classes. As for the trainer himself, even in video mode he is able to charge you with energy and desire to improve your body in order to get as close to the ideal as possible.

Another important advantage for those who exercise at home is that you do not need any special equipment for exercise, except sportswear.

Reasonable madness: who is suitable for Insanity training

Content

Personally, I always remember with warmth and gratitude another program of the American fitness corporation Beachbody. Yes, it was the P90X training that at one time “hinted” to me that I needed to work not only on muscle shape, but also on physical fitness. This is exactly what they hinted at when I couldn’t finish a workout with dumbbells and pull-ups and simply fell to the floor in a puddle of my own sweat. Therefore, for anyone who wants to improve their endurance and strength endurance without leaving home, and is healthy enough to do so, I recommend the P90X.

But for it you need, at a minimum, a horizontal bar, dumbbells and the valuable ability to do push-ups from the floor 20 times, until your chest touches, of course. But what if you don’t have equipment yet, just as there are no impressive results from regular cardio training and home gymnastics? Well, if right now you can do 10-12 push-ups on your toes at a calm pace, you can try the “crazy” Insanity workout from fitness guru Shaun T.

Why Insanity is more than just interval cardio

There are a lot of variations on the HIIT theme on the Internet. Short intervals, explosive intervals, long intervals, beginner intervals...Why are we interested in all this? It’s just that this is almost the only (except for Tabata) way to simultaneously increase aerobic and strength endurance without having impressive strength indicators. Those who have impressive strength, as a rule, go to the kettlebell section or weightlifting for this.

Translated into the language of appearance, all this means high-speed “drying”. The result of all these intervals, with proper organization of training, is “just like in” - burning fat, thickening muscles. Some comrades even manage to gain lean muscle mass. True, no scientific research has been conducted on muscle gain on Insanity.

What's so crazy about the program? It's simple - Shaun T wants to kill you, and therefore uses a different approach instead of the standard "short load/speed interval, long rest period" scheme - 30 seconds of load work and 10 seconds of rest. In fact, as a result of such training, everyone will remain alive, and those who reach the end can even reduce the percentage of fatty tissue by 7-8 units, subject to diet.

To whom is this definitely contraindicated?

The previous phrase about “units”, as well as the one endlessly played on cable, will convince anyone. Unfortunately, it vaguely states that the training sessions are “not for everyone.”

My personal opinion is that before starting Insanity, you should seriously visit a cardiologist and make sure that you can train in the heart rate zone of 75-90% of the maximum heart rate without harm to your health. An indirect indicator can be a good Cooper test - i.e. less than 28 minutes for one standard 5 km distance.

In addition to the cardiologist, you should also visit a surgeon. Especially if you already have something clicking there and pain in your joints. This will never be superfluous, and will protect you from injuries in the heat of “crazy” training.

Well, the standard fitness test should be up to par. At the beginning of the post I mentioned push-ups. “In addition,” it is advisable to be able to perform a squat using a safe technique, be able to jump rope, and perform a full body lift while lying on the floor, without lifting your heels from the support.

Each workout takes about 40 minutes. By the standards of a standard “fitness addict,” this is nothing, and those who cannot find the time for it are simply faking it. However, you will have to study 6 times a week, so plan on at least 1 free hour a day. Catching your breath, taking a shower, changing clothes also takes time.

In general, if the introductory data does not scare you, it is quite possible to plan a couple of months in the annual cycle to increase endurance.

What is the strength, brother, or the advantages of insanity?

Insane workouts don't require any special equipment, so you can do them at home.
The program guarantees rapid weight loss: in two months you will become the owner of a good athletic figure. During classes, the load falls on all muscle groups and uniform pumping of the whole body is achieved. Insanity strengthens joints, increases blood circulation, increases heart tone, and has a positive effect on the physical condition of the body as a whole. During exercise, up to 1 thousand calories are burned per hour.

We also recommend reading: Poses and exercises for effective stretching of the whole body Workouts with Jillian Michaels “Burn fat, speed up metabolism” Popular fitness course by Jillian Michaels “Body Revolution” Exercises for the back of the thigh for girls

Reference: for comparison, doing aerobics burns about 450 calories; playing tennis burns 300 calories per hour; Jumping rope will burn 700 calories per hour.

Daily exhausting exercises of insanity are not for everyone. Insanity is not suitable for people with a weak heart or joint defects.

Fitness with Cindy Crawford: program “How to achieve perfection”

Where to begin

Go to the doctor and make sure that there are no contraindications to intense physical activity. Otherwise, later you will have to quit classes and switch to easier types of fitness instead of insanity.
If there are no contraindications and you are still determined to quickly correct your figure, prepare comfortable clothes that do not restrict movement. Sturdy shoes will be required to avoid damaging your feet during exercise. You can use a sports mat, this will protect your knees and elbows from injury.
Download the training program online in Russian.

What to pay attention to:

An introductory video with Sean T starting fitness training - be sure to watch and study. In this video you will receive practical advice from a trainer on how to perform certain exercises.
Take a fit test. It consists of eight basic exercises, which in the future you will have to master with varying degrees of difficulty on insanity. If your readings do not meet the standards as a result of the test, it is better to abandon the program.

The test must be completed before starting plyometrics. If all readings are normal, start regular exercise. It will have to be repeated before starting training also at weeks 3, 6, 8, and the final test at the end of insanity at week 9.

After the first fit of the test, I collapsed on the sofa and had no strength for anything. By the end of the first month I did everything with ease, the second month began, again tongue on the shoulder and freaking out on the sofa. By the end of the second I did it with little effort, finished in May and switched to Akhtanga Nyasa yoga and strength training.

Split stretching exercises

Igor Solomatin

Great Body: Insanity Training Program with Shaun T

Insanity (from the English insanity - madness) is a fascinating type of fitness with speed and efficiency. It was invented by the popular Hollywood trainer Shaun T. The difference between Insanity and other fitness training is the quick and dramatic correction of the figure; guarantees brutal, sculpted muscles in a short time. Additionally, the program is used as an effective system for rapid weight loss.

Training "madness" with intervals

There is an online training program called insanity in Russian. Its essence is in dividing the loads by type of activity at a certain interval. At the same time, during the training process, the participant must independently monitor the indicators of his physical condition. The program is not only difficult, but exhaustingly intense. This is what distinguishes her from others: no concessions to her own body.

High intensity of movements, a beautiful trainer, a new lesson every day. Disadvantages: I’m simply DYING after 15 minutes

Sana Steryu

What is the strength, brother, or the advantages of insanity?

Insane workouts do not require special equipment , so you can practice at home. The program guarantees rapid weight loss: in two months you will become the owner of a good athletic figure. During classes, the load falls on all muscle groups and uniform pumping of the whole body is achieved.

Insanity strengthens joints, increases blood circulation, increases heart tone, and has a positive effect on the physical condition of the body as a whole. During exercise, up to 1 thousand calories are burned per hour.

Reference: for comparison, doing aerobics burns about 450 calories; playing tennis burns 300 calories per hour; Jumping rope will burn 700 calories per hour.

Not everyone can do the exhausting daily exercises of insanity . Insanity is not suitable for people with a weak heart or joint defects.

The secret to Cindy Crawford's perfect figure

Where to begin

Go to the doctor and make sure that there are no contraindications to intense physical activity. Otherwise, later you will have to quit classes and switch to easier types of fitness instead of insanity.
If there are no contraindications and you are still determined to quickly correct your figure, prepare comfortable clothes that do not restrict movement. Sturdy shoes will be required to avoid damaging your feet during exercise. You can use a sports mat, this will protect your knees and elbows from injury.
Download the training program online in Russian.

What to pay attention to:

An introductory video with Sean T starting fitness training - be sure to watch and study. In this video you will receive practical advice from a trainer on how to perform certain exercises.
Take a fit test. It consists of eight basic exercises, which in the future you will have to master with varying degrees of difficulty on insanity. If your readings do not meet the standards as a result of the test, it is better to abandon the program.

The test must be completed before starting plyometrics. If all readings are normal, start regular exercise. It will have to be repeated before starting training also at weeks 3, 6, 8, and the final test at the end of insanity at week 9.

Plank exercise for working the muscle complex

Igor Solomatin

What's included in the program

Insanity is a two-month training course, six days a week, one day off. The program includes fourteen training cycles of different loads, distributed by day of the week. become more complicated with each new repetition cycle and require more physical activity.

Workouts include insanity cycles such as pliometric, cardio, circuit and others.

They are conducted according to a special calendar, in which daily classes are scheduled, indicating the day of the week for execution.

The program is divided into three main stages.

First stage

Four weeks of training for 45 minutes a day with one day of rest every six days.

This stage includes the following types of training sessions :

Fit-test - eight test exercises to determine the body’s readiness for the insanity program.
Plyometrics (spring jumps) for the lower body; At the same time, a load is placed on the cardiosystem.
A set of exercises designed to train the upper body, which also includes stretching exercises.
Cardio Recovery is a training cycle to restore the body.
Intensified training with additional stress on the abs.
Cardio Abs is an exercise cycle that includes cardio loads alternating between pumping the abdominal muscles.

Second phase

Includes one week of recovery training to prepare you for a second month of more intense training.

Third stage

The second month of the Insanity program includes four weeks of classes for 90 minutes a day, with one day off every seven days to recuperate.

Effective exercises for the inner thigh

The third stage of insanity in Russian includes the following types of classes:

Core Cardio & Balance is one of the most complex cyclic workouts, with maximum load on all the muscles of the body;
Max interval plio - training cycle with maximum load for the leg muscles;
Max Cardio Conditioning & Abs - extreme cycle of cardio training;
Max Recovery - enhanced recovery of the body;
a set of strength exercises for the abs;
Max Interval Sports Training is a sports cycle of professional load on the body muscles: exercises in this cycle are usually used by professional athletes in their training.

The third stage of training for the upper body is completed by Body Weight Training, which contributes to excellent development of the muscles of the arms, shoulders, and back. The final fit test is taken based on the results of insanity.

I went through this program twice, I think it’s one of the best... Sean exhausts you and forces your body to turn on all its reserves.

Flower

Applications to the Insanity program:

There are several applications that you should use while training on the Shaun T program:

Elite meal plan. It provides dietary recommendations and recipes for some dishes to eat at different times of the day. There are formulas for calculating calorie intake.
Insanity Calendar class calendar in video and exel format, scheduled for nine weeks. You need to print it out and hang it in your training room so you don’t forget what day of the week to perform exercises by type and load.
A general guide to insanity fitness training.
Fit test in Excel for printing. In this table you will enter the results of the completed tests.

Important! After insanity is over, keep your body in good shape and continue general strengthening exercises and follow a diet.

Source: zaryadka.guru

Video training

Better to see once than hear a hundred times. Insanity is one of the most popular video training in the world. Some entries can be found here:

httpv://www.youtube.com/watch?v=embed/JgCb7zo9fOc

Sean T's powerful charge of energy and his motivation help beginners not to give up, encourages students and forces them to give 100%. Analyzing the results of those participating in the program, we see that the Insanity Shaun T fitness program works. But remember that “Insanity” is a training for truly strong-willed athletes who are not afraid of difficulties on the path to self-improvement.

Similarities and differences between Insanity and Insanity Max 30

1. Shaun T uses similar exercises as in his first program. Crazy jumps, push-ups, sprints - the coach remains true to himself.

2. In Insanity Max 30, Shaun T made a similar training structure: pure aerobic exercise and aerobic strength training alternate. Once a week you will do stretching training, and once a week you will be resting.

3. Both programs place enormous stress on the knee joints. Exercise only in sneakers and make sure that your knees do not go ahead of your toes during exercise.

4. Sean still motivates you to give your all in his workouts. Dip deeper - this motto also works in Insanity Max 30

5. Both programs are designed for two months.

1. Insanity Max 30 workouts are shorter in time: they last 30 minutes, instead of 40-50 minutes in the previous version.

2. Because you need to achieve even more fantastic results in 30 minutes, Shaun T offers a very intense class. There will be practically no minutes of rest, the warm-up has been noticeably shortened, and the pace of the workout has become even faster.

3. The program also demonstrates a simple version of performing exercises, which was not included in the first fitness course.

4. The warm-up in Max 30 is very modest; it practically does not warm up the muscles. To avoid injuries, it is advisable to warm up additionally (you can take the warm-up part from the first Insanity).

5. Instead of a fitness test, Sean suggests that during each workout you record how many minutes you can handle if you exercise at your maximum capacity.

httpv://www.youtube.com/watch?v=embed/aQ556KtNva0

Max 30 is truly a long-awaited program, because after Insanity no analogues have been created for it. Another fat-burning workout from Shaun T, Focus T25, is still designed for a less endurance audience. Now Insanity fans have something to diversify their training days.

Shaun T Insanity training program

First of all, a few words about the creator of this unique program. Shaun T is not just a Hollywood athlete with great shape and amazing endurance. His charisma and willpower affects people to such an extent that they literally work wonders in his training. Even those who are desperate to lose weight lose weight rapidly during exercise. Insanity exercise programs are an effective combination of cardio, stretching and strength exercises.

Important! To perform exercises in the Insanity program, no special room or equipment is required. The workouts are done with your own weight and can be done at home.

Advantages and disadvantages of the program

First of all, we will highlight the pros and cons of classes. Distinctive features of Insanity training are a crazy pace, heavy physical activity, a huge number of jumps, lack of time for rest (only short breaks are allowed), and incredible sweating among the trainees.

During training, beginners (especially those with a low level of physical fitness) often have the idea of quitting training. Unusual muscle pain and rapid heartbeat make some people quit the race in the early stages. But if you manage to complete all the exercises in the first training session, the probability of completing the entire course will increase to 80%.

In addition to physical changes, there will also be internal reforms. Increased concentration and productivity at work. You will probably want to quit smoking, you will feel lighter. The description of the program says that after each training it will seem like you have conquered Everest - you will be proud and happy that you survived to the end of the training.

The example of people who completed the course inspires and motivates them to achieve the same results. But for this you will have to work hard. In the literal sense of the word. Results of people involved in the program:

Did you know? Insanity literally means "madness".

What's included in the program

Insanity is a two-month training course, six days a week, one day off.
The program includes fourteen training cycles of different loads, distributed by day of the week. The exercises become more complicated with each new repetition cycle and require more physical activity. Workouts include insanity cycles such as pliometric, cardio, circuit and others.

They are conducted according to a special calendar, in which daily classes are scheduled, indicating the day of the week for execution.

The program is divided into three main stages.

First stage

Four weeks of training for 45 minutes a day with one day of rest every six days.
This stage includes the following types of training sessions:

Fit-test - eight test exercises to determine the body’s readiness for the insanity program.
Plyometrics (spring jumps) for the lower body; At the same time, a load is placed on the cardiosystem.
A set of exercises designed to train the upper body, which also includes stretching exercises.
Cardio Recovery is a training cycle to restore the body.
Intensified training with additional stress on the abs.
Cardio Abs is an exercise cycle that includes cardio loads alternating between pumping the abdominal muscles.

Second phase

Includes one week of recovery training to prepare you for a second month of more intense training.

Third stage

The second month of the Insanity program includes four weeks of classes for 90 minutes a day, with one day off every seven days to recuperate.

Choosing sports equipment for home

The third stage of insanity in Russian includes the following types of classes:

Core Cardio & Balance is one of the most complex cyclic workouts, with maximum load on all the muscles of the body;
Max interval plio - training cycle with maximum load for the leg muscles;
Max Cardio Conditioning & Abs - extreme cycle of cardio training;
Max Recovery - enhanced recovery of the body;
a set of strength exercises for the abs;
Max Interval Sports Training is a sports cycle of professional load on the body muscles: exercises in this cycle are usually used by professional athletes in their training.

The third stage of training for the upper body is completed by Body Weight Training, which contributes to excellent development of the muscles of the arms, shoulders, and back. The final fit test is taken based on the results of insanity.

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I went through this program twice, I think it’s one of the best... Sean exhausts you and forces your body to turn on all its reserves.

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Description

The program consists of three phases: 1. Alpha (lasts 5 weeks) In Alpha, you will build the foundation for a full body workout. In addition, there is always an instructor in the group who performs complicated or simplified modifications of the exercises, so absolutely anyone can DO IT! - Cardio Alpha: 25 minutes of burning calories and shedding a sweat. — Speed 1.0 Alpha: maximize your speed, burn fat; fast pace for quick results. - Total Body Circuit Alpha: Focus on strength and durability without lifting a single dumbbell. - Ab Intervals Alpha: Cardio followed by abdominal exercises in between to shred the fat in your belly. - Lower Focus Alpha: Focusing on your lower body muscles is the key to burning fat and boosting your metabolism. 2.Beta (5 weeks) Workouts showcase new dynamic movements that will take you to the next level of fitness. Plus, every workout focuses on working your core, so your abs will definitely feel it! — Core Cardio Beta: Work up a sweat! This workout will "kick you to shreds." - Speed 2.0 Beta: Get up to speed with Sean's calorie-burning, core-strengthening exercises. - Rip't Circuit Beta: Cardio...upper body...legs...abs...repeat! - Dynamic Core Beta: You'll go from vertical to horizontal and back again in this fast-paced, crazy workout. - Upper Focus Beta: Sean will help you improve your upper body; all you have to do is FOCUS 3.Gamma (4+4 weeks) - This advanced training cycle is specifically designed to help you carve out lean, strong muscle without an ounce of fat in a short period of time. - Rip't Up Gamma: Strengthen your biceps, triceps, shoulders, back and chest with Shawn's upper body exercises. - Extreme Circuit Gamma: Sculpt your muscles and burn fat at the same time! In this case, you cannot do without dumbbells from the very beginning of the workout. — The Pyramid Gamma: speed up as the workout progresses; This is your 25 minute cardio and strength endurance test. — Speed 3.0 Gamma: more pace, more sweat, significant results; you won't want to miss this 25-minute high-speed call.

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“Insanity” workouts by Shaun T

The course contains several dozen individually-authored exercises designed to work most muscles and intensive weight loss.

Among the exercises of the complex there are: jumping, squats, push-ups, running in place (including with high knees), the “climber” exercise, planks, swinging legs, arms, plank jumps, body twists, half-squat jumps and many others .

Plyometric Cardio Circuit - Plyometric circular cardio

High-intensity training combining cardio and strength exercises. The workout exercises work the legs and buttocks well.

Core Cardio & Balance – Core muscles, cardio and stabilization

That same week-long intermediate course, the main task of which is to prepare for the increased load of the second month.

Insanity course

Download training diary

The Insanity course is supplied with a schedule according to which there should be 6 days of training and one day of rest. The program also implies special recovery training once a week: Cardio Recovery - with less intensity than other classes.

First Fit Test workout (in Russian)

Lets you know how easily you can handle the program.

You will have to perform a fit test on the first day of weeks 1, 3, 6, 8 and on the last day of the entire training program in week 9.

Second Workout – Plyometric Cardio Circuit

This is a high-intensity interval plyometric workout that combines cardio and lower body work to get you working up a sweat.

Core Cardio & Balance

The type of training that is performed between the first and second months of the program. They allow you to rest your body after a month of training and prepare for the next training.

Max Interval Circuit

A type of circuit training with very high intensity, which the trainer himself calls one of the toughest in the program.

Fit test "Insanity" - where to start?

This test is a kind of strength test. After completing it, you will be able to understand whether you can handle the entire course of the program. It is also a way to compare the results achieved throughout the training.

The Insanity fit test itself consists of eight exercises for different muscle groups. The bottom line is that each exercise is performed as many times as possible. There are short breaks between them. Fit-test Insanity is completed for 9 weeks, once every 14 days. Don't forget to record your metrics!

Switch kicks - alternate jumps with outstretched legs swinging.
Power jakes - pushing the body up from a half-squat position.
Power knees - jerks of bent knees to the chest from a standing position.

Power jumps - jumping up from a half-squat position, the body practically does not change position.
Globe jumps - similar to Power jumps, the position of the body changes - the arms and legs are straightened in the jump.
Suicide jumps - while squatting, we “jump” into a lying position. We return to the starting position and push the body up into a jump.
Push-up jacks - push-ups with legs apart.

Low plank oblique - a plank on bent elbows with alternate “pulling” of the knees to the elbows.

Buy recordings of the Insanity program

for viewing and studying offline

in mp4 format 2.9 gigabytes + nutrition plan in Russian + training calendar

Squats with knee lift

Target: Abs, obliques, glutes and legs.

Turn to the right and stand with your feet slightly wider than shoulder-width apart.
Place your left hand behind your head and extend your right hand forward with your palm.
Perform a squat. Returning to the starting position, lift your right knee and move your right elbow back.
Do this exercise for 15 seconds, then repeat on the other side.

Jumps with arms raised and plank

Target: shoulder girdle muscles, abs, gluteal muscles and legs.

Stand straight with your feet together, then bend your knees, extend your arms, and cross your wrists in front of you.
Jump, while spreading your arms and legs to the sides so that your body looks like the letter X.
Get into a squat position, place your hands on the floor and get into a plank position with your legs spread wide apart.
Return to the squat position and repeat the jump.
Do the exercise for 30 seconds.

Extension of arms and legs from a lying position

Target: shoulder girdle, abs, inner and outer thighs.

Lie on your back, extend your arms in front of you and cross your wrists.
Raise your head, shoulders and legs above the floor. Then spread your arms and legs out to the sides so that your body looks like the letter X.
Make sure that your head, shoulders and legs do not rise too high above the floor during the exercise.
Continue the exercise for 30 seconds.

Squat Jumps

Target: Abs, glutes, hamstrings and quads.

Stand with your feet shoulder-width apart and assume a squat position.
Jump up, at the same time pull your left leg towards you and clap your hands under it.
Return to the starting position and repeat the same with your right leg.
Do the exercise for 30 seconds.

Forward lunges with jump

Target: shoulder girdle muscles, abs, gluteal muscles, inner thigh and calf muscles.

Stand with your feet shoulder-width apart. Jump into a lunge so that your right leg is in front, then jump to switch legs.
Get into a squat position, jump up and cross your ankles in the air.
Return to the squat position and repeat the exercise.
Perform this combination for 30 seconds.