Category: Rob Terlizzi
For someone who is pretty damn fit, to be getting my ass handed to me as bad as I am, it is either my own delusion of how fit I am or the reality that this program is FRIGGEN BRUTAL. Today’s fun began with a 10 minute warm up, which, by the end of the warm up I was ready to call it a day. (And yes, I was out too late last night, and I did have a bit too much to drink, but hey, I am human) Thankfully, the warm up cleared my head, and had me in a flop sweat clearing my body of some of the crap I consumed last night. (I got out of bed at noon, and did this workout) This workout is not as “hop happy” as many of the original INSANITY series workouts, but Shaun kicks up the difficulty by using resistance bands, and very focused motion. Like the rest of the videos, YOU MUST HAVE YOUR MIND IN THE GAME, or you won’t even be able to do a number of the moves. So, be prepared to bring your “A” game.
This workout is jumptastic with long jumps, hops, squats, plyo pushups, jump rope work, and my new nemisis, the one legged power squat. ARRRRGGG! By the end of this video, I was again soaked to the bone with my own sweat. Here’s how good the workout was. I woke up weighed myself, had 2 glasses of water (I was dehydrated as hell), and did the workout. During the workout I drank 2 Pint glasses of water, and then at the end dranka 2 scoop recovery drink (in a pint glass topped with water). When I went and weighed myself before my shower, I WAS 2 POUNDS LIGHTER! AFTER ALL THE WATER AND THE RECOVERY DRINK. This workout is brutal. Have your water and your towel handy. You will need it.
Equipment: Jump Rope, 2 Power Bands, Agility Ladder, High Quality H2O and a very absorbantt towel.
Prepare yourself. This one will hurt you.
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
Well, I should have know something was up as soon as the video started. Shaun T made it quite clear that there was no need for weights in this routine, and the yoga mat on the ground almost had me ready for a bit of “Kindler, Gentler” workout. Wow, was I wrong. After a deceptively difficult warm up (I don’t want to give away the fun) you begin attacking your back and core for the next 35 minutes. Even the stupid green giant rubber band that comes with the Asylum kit had me cursing. (The thing has next to no resistance, and yet it beat my back into submission.) This video is full of very tough combination and isometric moves which will have you in a flop sweat in a matter of minutes. I was dripping again. INSANE!
Have your Yoga Mat ready, a towel, and the stupid green resistance band. Also, I did this workout barefoot and I felt I was in very good control the whole time. (I tend to not wear shoes when using a yoga mat)
Enjoy this one. It is a keeper.
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
I want to start this with the proper statement to describe this workout. OMFG!!! This workout is downright EVIL! It is very different from ANY of the INSANITY workouts I have ever done, as it isn’t cadiotastic. But, your heart rate will be elevated the entire workout, and you will hit muscle groups in ways P90X, P90X+, One on Ones or INSANITY has not. Sure there are some tried and true dumbbell workouts, but there are a number of progressions I had never put together which really crushed my stabilizers and several main muscle groups. (This workout hits the core, the shoulders, the back, the quads, and a bit of glute and hamstring)
For this workout you will need dumbbells (I used dumbbells and kettle-bells) or weight bands, and a pull-up bar (Optional). Yeah, and be sure to bring a towel. (I feel like I was hit by a hose by the end of this workout) Just a quick piece of advice. If you think you can do the workouts with 35LB dumbbells, grab the 30′s. And have set of 20′s handy for some of the last few excercises. (Though I could have gone to 40′s or 50′s for part the chest workout, but only part of it) Also, this is a very fast moving workout, you have very little recovery time between sets, so keep your workout area clear and your weights handy.
As with the Speed and Agility workout, Strength forces you to keep your mind engaged the entire workout. You HAVE to know what is going on with your body the entire time, you have to focus on your form. The better your form, the more brutal the workout. If you can keep your form, you will work to exhaustion on every move, and if you don’t YOU ARE A BEAST! This workout is not for the meak, and I noticed that Shaun T DIDN’T dare me to do it again. It was that rough.
Good luck. You are going to need it.
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
So, day 1 for me of Insanity: Asylum consisted of both the Fit Test and the Speed and Agility workout. ”Speed and Agility” is SO very different from what “Insanity” brought to the table. Sure it is a brutal cardio workout, but you are forced to be mentally engaged the entire time. Form and execution are just as important as powering through the workout, and this simple change makes the moves that much more effective and that much more brutal. I completely expect to master the moves in time, but even with mastery the workout won’t become any easier. (I just wont be fumbling around as much) 
It is about a 45 minute workout, with about a 10 minute warm-up (lots of jumping rope) and a 3.5 minute cool down. This left Shaun T more than enough time to kick my ass. (for the math challenged that is 31.5 minutes of ass kicking) This program is HEAVY on Agility Ladder work, so be prepared to use your brain and your body. At the very end, just to spite me, Shaun says, “Hey, if you are tough enough, why not do it one more time.” (or something to that effect) The sad part is, had I not done the Fitness Test earlier, my ego would have kicked in and I would have done it again. (And that may have just killed me)
So, I give Speed and Agility a double thumbs up.
Side Note: The Agility Ladder that comes with the program is pretty good. It is lighter than ones I have used in the past, so you HAVE TO HAVE GOOD FORM. (else it goes flying) Also, the Jump Rope that BeachBody provided is pretty shoddy. It will work, but I like a good weighted leather jump rope. I use a leather Nike weighted speed rope. NICE! (and hurts a lot if you miss while barefoot)
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
Ok. I just finished the fit test, and it was really tough. I expected to be a lot easier, but maybe I let myself fall too far out of shape since my last insanity cycle a month ago. It was a really good assessment of my core strength, my overall co-ordination, and my stamina. Wow. I hit myself in ways I typically don’t and it showed. See my results below. The numbers below (2nd box) are my current measurementsm which were all taken “unflexed.” The first box are my Day 1 Fit Test Results. (If you couldn’t tell) Well, so much for stalling. Time for the “Speed and Agility” workout. wish me luck.
Be sure to check out our “How to take Measurements” article:
http://www.fitlifesf.com/2011/01/how-to-take-body-measurements/
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
Ok people. It is ordered, and ready to go. Insanity: The Asylum is a 30 day elite training program and I will be posting my results and thoughts over the next 30 days or so. I am using this program to prepare for my SAMBO conditioning camp in June. What is that? True insanity. I am going to an olympic training center in Alushta, Ukaraine (for the 2nd time) and will spend 10 days with Igor Kurinnoy. Igor is a 3 time world SAMBO Champion, and 4 time SAMBO World Cup Winner, needless to say, he is very good. (And last time I lost 15 lbs in 2 weeks, and I was in pretty good shape)
This year I am going as prepared as I can be. (How best I can really prepare for 8hr training days while working a real job…)
Monday I will take my “before” the program pic, in 30 days the “After The Asylum” pic will hit, and then after the trip, one final pic. If I don’t get hurt, I should be in the best shape of my life by June 19th.
For the record, I will be using Shakeology every day, I will be using P90X recovery drink, AND I will be maintaining a proper diet. Interested in joining me? (Well, doing “The Alyum”)
If you want to order the Asylum or just check it out, follow this link: http://beachbodycoach.com/fitlifesfrob
-Rob
Ok, just a quick comment from about 2 of my new favorite things. First, I LOVE MY DYSON DC25. This thing kicks major butt. And why should I write about this amazing vacuum on a fitness blog? Well, because it really does clean the carpet where I work out very well! I am dumbfounded by the amount of stuff this thing sucks up every time I use it. Just WOW! Makes crashing on my face when my arms fail doing push-ups, just that much nicer.
Now, for my 2nd latest favorite thing. I want to give props to our new super squishable Cthulhu plush. He is one awesome elder god/root of all evil. So much fun to have around the house, and one heck of a workout motivator. Work out hard or face Cthulhu’s wrath!
-Rob
Today I saw that Smurf had another post featured on the front page of yahoo health, and looking at the comments I was set on edge. So much so, that I wrote a response to a number of the negative comments and let it fly into the ether. Nothing mean, but I did call all the “high and mighty” personal trainers who didn’t even bother to read the article a bunch of self serving nitwits. (not that exact verbiage) [I am still waiting to see it posted to the comments]
The article is about getting the most out of your gym membership and not having to spend your hard earned money on personal trainers, unless you want to. With most gym memberships, especially the national chains, there are a number of free classes given. These classes are great if you are looking to motivate yourself to get moving, try something new, or are just getting into being fit. Good information to know, right?
I often get asked “Why should I take ALL these measurements?” The simple answer is, we need a baseline to compare progress against. The actual answer (to me) is, the more data we have, the better we can assess your current state and then develop a proper fitness program. So, get to measuring before you: begin a program, every few weeks to see your improvements (or lack there of) and at the end to see what you accomplished (or didn’t).
And more importantly: Don’t measure yourself every week. That is just a waste of time. once every 3-4 weeks will do.
What should you use to measure? Start by finding a good tape measure that will fit around the largest part of you. A cheap 4-5ft+ long tape measure is great to have around the house for LOTS of things. You will aways find something to use it for. Avoid yard sticks, meter sticks and rulers. Not very accurate unless you are measuring a string you are wrapping around yourself.
Where and how you should measure:
Technique is key here. You need to be consistent not only where you measure, but the tension on the tape as well. You want to tighten the tape so it won’t slide down your skin. Not so much that it is changing the form of your body. (Don’t pull the tape tight. Don’t dimple your skin) Over time you will get the hang of it.
I like to have a number of measurements to use as a baseline. These are very similar to what a tailor would take when making custom clothes for you.
For these measurements, don’t flex, just relax. Stand up straight, but don’t be tense.
- Neck: Standing up straight, take a measurement around the widest part of your neck.
- Shoulder: I like to take this standing up. Someone help you. With your arms down at your sides, and with your shoulders back (stand up straight), measure around your shoulders. This means the outside of your arms, at the shoulder. Not the at the bicep. At the shoulder.
- Chest: Standing up straight, take this measurement just above the nipple line. (Yeah, I said it. NIPPLE) This measurement does not include the arms. So keep your arms down, set the tape, take a breath and then exhale. (you don’t have to force out all your air) Take the measurement before you take your next inhale.
- Waist: Standing up straight. Take this at the narrowest spot, or midway between your lowest rib and your hip bone. This may be very close to your abdomen measurement. Take it anyway.
- Abdomen: This is my first men/women variation. Standing up straight. Men, take this measurement around your body at your belly button. Women, take this at the NARROWEST part of your abdomen.
- Hips: Standing up straight. Take this around your hips at the point where your butt is at its widest.
For these measurements, you can take them with the muscles relaxed or flexed. Heck, take the measurements both ways. Just document them as such. You should really do both arms and legs, you probably have 2 of each. For the record, your dominant side is usually bigger.
- Thigh: Standing up straight. Take this measurement below the butt, but above the knee around your thighs widest point.
- Knee:Standing up straight. You want to take this measurement around your knee. Take it over your kneecap and around the back of the joint.
- Calf: Standing up straight. Take this around the widest point of your calf, below your knee and above your ankle.
- Ankle:Standing up straight. (I want pressure on your ankle for the measurement) Take this around the widest point. (Side note: If the measurement from your knee to calf to ankle are similar, then you have cankles. And it will be my mission to help you change that!)
- Arm (Bicep): Take this around the widest part of your arm. (flexed or unflexed or both)
- Forearm: Take this around the widest part of your forearm. Below the elbow but above the wrist. (Unless you are Popeye, it will be closer to the elbow)
- Wrist: This is really hard to flex. Just a FYI. So take this measurement about 1-2 inches from where your hand is connected to your arm. Again, at the widest point.
Consistency of measurements is just as important as accuracy. You need to take your measurements at the same spot every time. (Unless you should be taking the measurements at the biggest or narrowest part, heck, this may change over time) So make sure you remember where you took the measurements!
Final Side Note: If you don’t have someone to help you, there is a pretty cool measuring tape tool called MyoTape. It makes taking measurements alone easier. Check it out.
-Rob
I have, over the last year and a half, been throwing Insanity into my workout cycle. It is just what I need to kick start my body after the holidays, or right after a full cycle of P90X. I am not going to sugar coat it. The first 30 days are BRUTAL! Then the next 30 days DESTROY you. If you are looking for a “never gets easy” and super effective workout routine. This is it.
The biggest reason I like Insanity is because I am the weight. It is an “all you need is you” program. [Shoes or barefoot, I now do the workouts in Vibram 5 Fingers shoes. Fantastic for HiiT training] If you have limited space (10 X 4 is all you really need space wise. And a 8-10 foot ceiling is good.) and no weights, you are good to go.
You will need a towel, water, and recovery drink. I say you need a good recovery drink because this program will crush you. Get used to being sore. And not just muscle burn sore. You will be, “If I don’t get a good nights sleep tomorrow is really going to suck” sore. You will be forced to fuel your body right, not drink, and get on a good sleep cycle. If you don’t align everything, you will have a very hard time completing the program.
Like anything else, what you put in is what you get out. So, put in the sweat equity. Be prepared to leave a puddle on the floor, and be sure to clean the rug at the end of the 2 months.
For more reading:
-Rob
http://beachbodycoach.com/fitlifesfrob (If you want to purchase a Beach Body Program)