Insanity exercises are designed to improve fitness and increase overall muscle fitness and strength. Each 40-minute workout is a grueling marathon full of jumps, bends, strokes and bodyweight strength exercises. See how to practice insanity to get slim and sculpted in no time.

Insanity is considered to be the most difficult exercise program designed for self-exercise at home. Its features include dizzying pace, minimal rest breaks and comprehensive muscle training for the whole body.

The insanity program lasts for 2 months, during which exercises are performed in accordance with the training plan developed by Shaun T fitness instructor. Plyometric Cardio Circuit - exercises to strengthen muscles and improve condition, Pure Cardio - training focused solely on increasing endurance, Cardio Power & Resistance - a group of dynamic exercises intertwined with static ones.

Daily training in accordance with a specially prepared plan allows you to effectively improve your fitness, condition, strength and lose unnecessary kilograms.

Sample exercises from the insanity program

I circuit(it also includes elements of warming up)

Perform each exercise in the given order for 20-30 seconds without taking breaks. In total, the circulation should last about 3.5 minutes.

  1. run in place,
  2. jackets,
  3. jumps from leg to leg with lifting the opposite knee up,
  4. jumping with heels against buttocks,
  5. jumping with knees lifting alternately as high as possible,
  6. forward kicks (legs straight at the knees); at the same time, put your straightened arms forward to the height of the chest and make a scissors movement.

Circulation 3 times without pausing.

  • 25-second break

7 minutes of muscle stretching.

  • 25-second break

II circuit

Each exercise lasts 30 seconds. The total duration of the circuit should be 2 minutes.

  1. Suicide drills - stand straight, take two steps to the right and touch the floor with your right hand, then two steps to the left and do the same with your left hand. Remember about slightly bent knees.Exercise improves coordination and increases reaction speed.
  2. Squats: jumping squats - stand straight with your legs hip-width apart. Instead of static squats, make a slight jump with each knee bend, placing your feet wider than hip width apart, and then bring your feet together when you come back to the starting position. Remember to put your buttocks back when you bend your knees so that your knees do not protrude in front of the toes. Perform the exercise dynamically, with as many repetitions as possible.
  3. Mountain climbers: jumping with lifting your knees up and lifting your hands at the same time - apart from lifting your knees, lift one hand, sometimes the other, as if you want to climb.
  4. Ski jumps - stand up straight with feet and knees together. Make dynamic jumps to the right, then to the left, keeping your legs on. Knees should be slightly bent, buttocks put backwards. To make it easier, you can wave your joined hands upwards.

Run the second cycle 3 times with 30-second breaks between each series.

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ABC of exercises