This document outlines a 9-week Insanity workout program with details on exercises and fitness tests for each week. The program includes high-intensity interval and plyometric training routines focused on cardio, lower body, and core exercises like switch kicks, power jacks, and push-up jacks. Fitness measurements are tracked at the beginning of weeks 1, 3, 6, 8 and 9 to monitor progress.
This document outlines a 9-week Insanity workout program with details on exercises and fitness tests for each week. The program includes high-intensity interval and plyometric training routines focused on cardio, lower body, and core exercises like switch kicks, power jacks, and push-up jacks. Fitness measurements are tracked at the beginning of weeks 1, 3, 6, 8 and 9 to monitor progress.
This document outlines a 9-week Insanity workout program with details on exercises and fitness tests for each week. The program includes high-intensity interval and plyometric training routines focused on cardio, lower body, and core exercises like switch kicks, power jacks, and push-up jacks. Fitness measurements are tracked at the beginning of weeks 1, 3, 6, 8 and 9 to monitor progress.
Fit Test Insanity Max Interval Plyo Max Cardio Conditioning Max Recovery Max Interval Circuit Max Interval Plyo Off Max Interval Circuit Week 7 3-Aug 4-Aug 5-Aug 6-Aug 7-Aug 8-Aug 9-Aug Max Cardio Conditioning Insanity Max Cardio Conditioning Max Interval Circuit Max Interval Plyo Max Recovery Max Interval Sports Training Off Insane Abs Week 8 10-Aug 11-Aug 12-Aug 13-Aug 14-Aug 15-Aug 16-Aug Fit Test Max Cardio Conditioning Insanity Max Interval Plyo Max Recovery Max Interval Circuit Max Interval Sports Training Off Max Interval Circuit Insane Abs Week 9 17-Aug 18-Aug 19-Aug 20-Aug 21-Aug 22-Aug 23-Aug Max Cardio Conditioning Max Cardio Conditioning Insanity Max Interval Plyo Max Interval Circuit Max Interval Sports Training Max Interval Plyo Fit Test Insane Abs Insane Abs Fit Test Date 22-Jun 6-Jul 27-Jul 10-Aug 23-Aug Move Fit Test 1 Fit Test 2 Fit Test 3 Fit Test 4 Fit Test 5 Switch Kicks 65 75 86 Power Jacks 40 40 50 Power Knees 80 100 100 Power Jumps 16 25 33 Globe Jumps 7 7 6 Suicide Jumps 7 10 6 Push-Up Jacks 11 15 20 Low Plank Oblique 16 20 22 Measurements Weight 111 BMI 39.33 Body Fat % 32.7 Neck 45 Chest 116 Waist 114 Hips 112 Right Thigh 69 Left Thigh 69 Right Calf 48 Left Calf 46 Right Bicep 45 Left Bicep 44 Right Forearm 33 Left Forearm 33.5