Insanity is an extremely intense training plan. The performed exercises involve practically all the muscles of the body to the maximum, therefore insanity training is intended for trained people who can boast at least good physical condition. Here's an exercise plan for all 63 days of insanity training.
The insanity training planis a set of cardio exercises that should be performed cyclically for 9 weeks (exactly 63 days). In the first stage of insanity training, i.e. the first four weeks, you train from Monday to Saturday, about 35-45 minutes a day. The fifth week is the second stage of training, the so-called recovery week, which is a time to rest and regenerate muscles. The third phase is from the 6th to the 9th week of training. You are still exercising 6 days a week, but the intensity of the exercises is increasing, and the training is extended to about 60 minutes a day.
INSANITY - training plan. Stage I
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| FIT TEST |
Plyometric Cardio Circuit |
Cardio Power & Resistance | Cardio Recovery | Pure Cardio | Plyometric Cardio Circuit | FREE |
| Cardio Power & Resistance | Pure Cardio | Plyometric Cardio Circuit | Cardio Recovery | Cardio Power & Resistance | Pure Cardio & Cardio Abs | FREE |
| FIT TEST | Plyometric Cardio Circuit | Pure Cardio & Cardio Abs | Cardio Recovery | Cardio Power & Resistance | Plyometric Cardio Circuit | FREE |
| Pure Cardio & Cardio Abs | Cardio Power & Resistance | Plyometric Cardio Circuit | Cardio Recovery | Pure Cardio & Cardio Abs | Plyometric Cardio Circuit | FREE |
| Core Cardio & Balance | Core Cardio & Balance | Core Cardio & Balance | Core Cardio & Balance | Core Cardio & Balance | Core Cardio & Balance | FREE |
Plyometric Cardio Circuit - is a combination of plyometric exercises (involving stretching the muscle and quick contraction), and exercisestype of cardio. The individual exercises are arranged in a circumference, i.e. they are performed one after the other with minimal pauses between them.
Cardio Power & Resistance - a group of more dynamic exercises is intertwined with less intense or static ones.
Cardio Recovery - a group of exercises aimed at stretching the body and making it more flexible and improving its balance.
Pure Cardio - approx. 30 minutes of cardio training with no breaks between individual exercises.
Cardio Abs - intense abdominal muscles exercises.
Core Cardio & Balance - a set of exercises aimed at regenerating the body after the first phase of training and preparing the body for an even more intense second part of the training plan.
INSANITY - training plan. Stage III
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
|
FIT TEST Max Interval Circuit |
Max Interval Plyo |
Max Cardio Conditioning | Max Recovery | Max Interval Circuit | Max Interval Plyo | FREE |
| Max Cardio Conditioning | Max Interval Circuit | Max Interval Plyo | Max Recovery | Max Cardio Conditioning & Cardio Abs | Core Cardio & Balance | FREE |
| FIT TEST
Max Interval Circuit | Max Interval Plyo | Max Cardio Conditioning & Cardio Abs | Max Recovery | Max Interval Circuit | Core Cardio & Balance | FREE |
| Max Interval Plyo | Max Cardio Conditioning & Cardio Abs | Max Interval Circuit | Core Cardio & Balance | Max Interval Plyo | Max Cardio Conditioning & Cardio Abs | FREE |
Max Interval Circuit - maximum intensive interval training. The exercises that make up it are arranged in a circuit (i.e. they are performed one after the other with minimal pauses between them).
Max Interval Plyo - training in which push-ups play the main role.
Max Cardio Conditioning - a more intense version of Pure Cardio training.
Max Recovery - a group of exercises aimed at stretching the body, working on its flexibility and balance.