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Great Body: Insanity Training Program with Shaun T

Who among us has not struggled with extra pounds at various times? They make themselves known especially actively in the spring, when it’s time to switch to lighter things. And now your favorite jeans don’t meet at the waist. What to do? First of all, don’t panic and don’t look on the Internet for a Dukan-type diet or some mind-blowing fasting day.

There is a more pleasant way to quickly regain a beautiful, slender figure. We are looking for training from Shaun T and enjoying the process. A positive mood and great results are guaranteed.

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;

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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.

Tips for those who want to study

Before you decide to practice the Insanity system, you should consult your doctor. Due to the fact that during exercise the pulse will increase to 90 beats per minute, these exercises are not for those who have problems with the cardiovascular system or suffer from pressure changes.

  • You must have good physical fitness. Everything is simple here: if you are not resilient enough, you will not last even 5 minutes during the training.
  • Classes are contraindicated for diabetics and pregnant women.
  • You must be prepared to practice regularly. This is the main key to rapid weight loss.
  • If you feel very short of breath, slow down!
  • You need to drink water! This way you will replenish your water balance.
  • Be sure to wear sneakers!

Supplements for active weight loss

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  • Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
  • Category:

    More about the category

Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.

Third generation whey PROMINA - has today the maximum coefficient of biological value and degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate, the content of fats and carbohydrates in which is reduced to zero. An effective nutrient for building high-quality muscle mass.

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  • The product is distinguished by unprecedented effectiveness; you can be convinced after the first sting that this drug was created for people who love sports not only for the results, but also for the incredible sensations in the gym.
  • Category:

1 scoop per 250-300 ml of water and 30 minutes before training

Moreover, you can buy Hot Blood both for weight training and for cardio training, including high-intensity training. Considering the optimally thought-out composition, the drug is recommended without fear even for those types of training in which the pulse rises to serious levels.

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  • Contains an expanded amount of vitamins in the amount necessary for active sports.
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Take one capsule with breakfast with water.

Vitamin C ensures the functioning of the immune system, which fights pathogens. It stimulates the production of hormones, neuropeptides and nerve impulse transmitters that improve nervous and mental activity. In addition, vitamin C strengthens connective tissue and blood vessel walls. Vitamin E performs a protective function; it neutralizes free radicals that destroy beneficial fatty acids and ensures oxygen respiration of cells, prevents inflammatory processes and has a beneficial effect on sexual function, and rejuvenates the body. Vitamin B1 strengthens the nervous system by providing nerve cells with glucose. Vitamin B2 is involved in carbohydrate, protein and fat metabolism, cellular respiration, improves vision, skin and nail structure. Pantothenic acid (vitamin B3) prevents aging, the appearance of wrinkles, helps overcome stress and fights inflammatory processes, is involved in the synthesis of skin and mucous membranes, and hair growth. Vitamin B6 plays an important role in the synthesis of antibodies of the immune system and is involved in amino acid metabolism during the construction of proteins. Vitamin B12 triggers the synthesis of DNA and RNA, is necessary for the formation of bones, and revitalizes iron reserves in the body. Niacin is involved in the formation of hundreds of different enzymes involved in the production of gastric juice, heart function, and cholesterol control. Folic acid is the main active ingredient in the production of hemoglobin and nucleic acids; it synthesizes serotonin and norepinephrine - hormones of joy that elevate mood.

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  • Geneticlab “BCAA Pro” is a modern sports supplement based on the essential amino acids BCAA, glutamine and a specially selected amino acid matrix, in an optimal ratio of 4:1:1.
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mix 1 scoop per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

BCAA Pro will provide energy, improve metabolism, protect muscles from catabolism and help get rid of excess fat. Your workouts will become more intense and effective.

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  • Fat burner Daily Fit is a drug to speed up your metabolism.
  • Category:

    More about the category

Take 2 capsules 30-60 minutes before morning and afternoon meals

A new development from Optimum Nutrition provides a safe fat burning process with high results due to the presence of red and black pepper extracts. Research conducted by the company made it possible to determine the most accurate and working dosages of ingredients. This gentle fat burner contains no stimulants or questionable additives. Daily Fit contains thermogenic supplements containing green tea extract, red pepper extract, black pepper extract to speed up metabolism and carnitine for effective fat burning. Supports metabolism in the body, helps burn fat. Fat burner for weight loss Daily Fit is great for both men and women.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Fat Burning Supplements

For better results, you will need sports supplements and vitamins.

Protein isolateIt features a deep degree of purification from impurities. Contains less lactose and fat, but more pure protein. Taking isolate is recommended for those who want to lose weight.
Pre-workout complexIncreases productivity during sports, strength, endurance, recovery speed between approaches.
Vitamin-mineral complexDuring intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes.
BCAAsAllows muscle fibers to recover faster and provides building material for the growth of lean muscle mass.
Fat burnerCreated to reduce excess fat deposits. Accelerates the breakdown of fat molecules and converts fat into free energy, increasing its consumption.

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.

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

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

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:

  1. 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.
  2. 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.

Igor Solomatin

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.

Sean T T25 “Beta level”

The second stage of the training is equipped with more technically complex exercises that require careful preparation. However, for those who have successfully completed the previous level, the Beta stage will not seem much more difficult.

Starting from the second stage, Shaun T introduces additional tools for classes. It consists of dumbbells and an expander.

The class schedule is divided into days, some of which also include a “burning phase.” Saturday, as in the previous course, will be a day of rest, and Sunday will be a day of stretching. Follow the calendar:

Core Cardio + video

The emphasis of the exercises in this training is on working all the muscles, giving them definition. The level of difficulty is already significantly higher compared to level 1 cardio training. Otherwise, cardio training Beta is not much different from its counterpart in Alpha.

Exercises:

  • Lunges forward.
  • Squats.
  • Jumping.
  • Exercise “Spider”.
  • Dynamic bar and others.

Speed ​​2.0 + video

The differentiation in complexity, in comparison with cardio training for speed from the first stage, can be seen much more clearly here. This activity is much more intense and complicated by Sean. The exercises are performed at an extremely fast pace, there are no breaks.

The trainer made this training two-round, each of which is divided into three levels, providing for a change in speed when performing the complex.

Exercises:

  • Pulsating jumps with turns.
  • Crossing arms.
  • Jumping with high knees alternately.
  • Run in place.
  • Dynamic lunges and others.

Ript Circuit + video

Varieties of cyclic training from the T25 complex, which is presented through aerobic strength exercises. The main objective of this training is a circular, alternate work of all the muscles of the body: upper torso, lower, abdominal area, cardio.

The duration of each exercise included in a cycle of 6 circles does not exceed one minute. Unlike other classes, Ript Circuit requires additional sports equipment - one and a half kilogram dumbbells.

Exercises:

  • Arnold press.
  • Lunges.
  • Burpee.
  • Raising straight legs.
  • Dumbbell row.

Dynamic Core + video

This workout is almost identical to Ab Intervals from Alpha, but all exercises are modified for a more serious level. The program contains a ten-minute set of exercises that are designed to raise your heart rate and begin the fat burning process.

The next quarter of an hour is devoted to more complex techniques aimed at strengthening the abdominal, upper abdominal and core muscles. This exercise uses dumbbells and a mat to perform the exercises comfortably on the floor.

Exercises:

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  • Plank.
  • Torso twisting.
  • Exercise “Superman”.
  • Jumping, etc.

Upper Focus + video

Training, the main goal of which is to build muscle mass in the arms, back, chest and shoulders. This rather difficult exercise is based on alternating cardio and strength training.

Here, the correct execution technique is extremely important, on which the famous trainer focuses special attention.

Exercises:

  • Pushups.
  • Lifting, pressing, raising dumbbells.
  • Dumbbell press.
  • Reverse plank and others.

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.

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.

Similarities and differences between Insanity and Insanity Max 30

Similarities:

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.

Differences:

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.

vocaloids insanity

1

Sean T T25 “Alpha Level”

This Stage of Focus T25 training is the least technically difficult and will be an excellent opportunity to test strength for beginners.

At this level, Shaun T allows periodic transfer of training to another day, independent choice of a convenient time for training.

Each stage includes several classes with a comprehensive focus: cardio, aerobic, strength training, specially designed to thoroughly load certain muscle groups. Follow the calendar:

Cardio Alpha + video

It is an intensive cardio training, the main goal of which is to tone the muscles of the thighs, abdominals, and legs.

Like all Sean’s complexes, this exercise is based on pulse surges, which leads to effective weight loss.

Target Maximum muscle tone, fat burning
Areas to be worked on Hips, legs, stomach
Time 25 min.
Additional inventory Absent

Exercises:

  • Jumping up with arms raised and closed.
  • “Climber” is a vertical version.
  • Swing your legs.
  • Intense jogging in place.
  • Squats without weight.

Speed ​​1.0 + video

Another training option from the first stage, however, this cardio lesson is designed for a higher speed of performing the exercises presented in the second part through the “burning phase”.

Target Fat Burning
Areas to be worked on All muscle systems
Time 25 min.
Additional inventory Absent

Exercises:

  • Intense jumps.
  • Swing your legs and arms.
  • Bringing your knees to your chest in a vertical position.
  • Squats and others.

The exercises in this version of the workout are more gentle when compared to Cardio Alpha. However, the fast pace of all the previously performed exercises can be very difficult for unprepared athletes. Therefore, if your health suddenly deteriorates, it is recommended to stop exercising.

Total Body Circuit + video

Training with elements of aerobics and strength exercises. The positions of the exercisers change extremely quickly from a standing position to a lying position and in the reverse order.

Cardio exercise alternates with strength training, and a fast pace of exercise becomes the root cause of excess weight loss.

Target Muscle definition, fat burning
Areas to be worked on Hips, legs, stomach
Time 25 min.
Additional inventory Aerobics mat

Exercises:

  • Lying push-ups.
  • Planks.
  • Lunges forward.
  • Jumps with turns, etc.

Ab Intervals + video

No less effective fat-burning training aimed at strengthening the muscle fibers of the abdominal region and core. All exercises of the complex are performed in a lying position, without sharp body position.

Target Working out the abs, defining the core muscles
Areas to be worked on Abdomen, all core muscles
Time 25 min.
Additional inventory Aerobics mat

Exercises:

  • Standard and side plank.
  • Exercise “Superman”.
  • Horizontal jumps.
  • Leg raises from a sitting, lying position.

Lower Focus + video

Effective training aimed at thoroughly working out the muscular hip and gluteal masses. This complex contains both strength and cardio elements that do an excellent job of burning fat in problem areas of the lower body.

Target Lifting the buttocks, reducing volume in the hip area
Areas to be worked on Legs, thighs, buttocks
Time 25 min.
Additional inventory Absent

Exercises:

  • Squats without weight.
  • Lunges forward and backward.
  • Deadlift.
  • Jumping in place.
  • Pulsating jumps, etc.

Each of the workouts is designed for a specific day of the week from Monday to Friday, Saturday is a day for recuperation, and Sunday is a stretching session. A separate workout dedicated to Sunday stretching applies to all three levels of Shaun T's program.

Stretching + video

While developing a complex for relaxation, recovery and stretching of muscles, Shaun T paid a significant amount of attention to high-quality stretching. The complex is an appropriate combination of static and dynamic exercises.

Recommendations

A person who does not already have a decent level of body readiness should not start his path to its improvement with “Insanity”, because The course is quite difficult even for experienced athletes, but for beginners it will be overwhelming and even dangerous.

  • Compliance with the correct diet and nutritional composition guarantees increased effectiveness of the course.
  • Regularity and discipline are the key to success in the case of the training algorithms of Shaun T’s fitness program.
  • High-quality sports shoes and suitable sports clothing will help prevent injury.
  • Restoring water balance will enable the body to better recover from stress from Insanity loads.

The painful muscle sensations of the first week will subside by the 8th day of classes. Self-massage and the simplest stretching will help reduce the threshold for unpleasant symptoms of physical activity.

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 Shona Tee Class Schedule

Sean ensured unwavering discipline for those who embarked on his personalized method. Each athlete is required to adhere to a specific training calendar attached to the program. According to the schedule, each week contains 6 workouts and one rest day. Only 1 workout out of six is ​​less intense compared to the rest, and allows you to slow down the pace a little.

An interesting and absolutely innovative thing in the world of online sports was the Fit Test developed by the trainer. Sean recommends that everyone go through it before proceeding directly to Insanity. It is the fit test that will answer questions about the feasibility and physical ability of starting classes and will become an indicator of the result for those who endured and completed the course to the end.

Fitness from Shaun T is not differentiated by gender: classes are intended for both men and women (albeit for those who are physically resilient and purposeful). The course begins with 30-40 minute classes during the first 4 weeks and, progressively, increases not only time of classes, but also their intensity and complexity. At the end of the course, classes lasting about an hour and maximum loads are introduced.

Fitness test from Insanity

The essence of this thirty-minute stage is to self-test your strengths and capabilities before starting classes, by performing the exercises suggested by Sean as many times as possible.

Recording the results is an important stage, because it is thanks to it that each student can determine not only the level of readiness for the intensive course, but also compare the indicators at the end of the course.

Sean points out the need for a follow-up test every 2 weeks throughout the entire period. Comparing results is an additional incentive to continue training and an indicator of their success.

Test exercises:

  • Jumping with swings and changing legs.
  • Half squat jumps.
  • Interval running with your knees raised high to your chest.
  • Jumping up with straightening your arms and legs.
  • Push-ups with legs spread wide apart.
  • Plank with arms bent at the elbows and others.

Physical activity, especially strenuous on the legs, introduces serious restrictions on the selection of those involved

Therefore, before starting classes, you need to not only pay considerable attention to the results of the body’s readiness for enormous loads (passing the test), but also carefully study the list of contraindications

Insanity: month 1

The first 4 weeks of training are comparatively less difficult than the subsequent ones, but even these can only be handled by well-prepared athletes. This stage ends with an intermediate weekly course of Core Cardio and Balance, which provides for the restoration of strength after previous loads and preparation of the body for subsequent ones.

Insanity: month 2

This stage involves increasing the complexity of the program complex and increasing the duration of classes. The load pattern itself in the second part of the intensive remains unchanged: 6 days of classes and 1 day of rest.

Every day, in the second month, Sean recommends gradually (1 minute per exercise) adding time to the exercise, thereby increasing the duration of the exercise to 50-60 minutes.

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 out of a half-squat position.
  • Power knees - jerks of bent knees to the chest from a standing position.
  • Power jumps - jumping from a half-squatting 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 into the 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.

The video of the Insanity fit test with Shaun T can be found in Russian. Graphic table:

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