The INSANITY Workout is considered an extreme workout. It is
not meant for beginners, or even for people at an intermediate stage. Shaun T
himself advises people to consult with their doctors before attempting it, and
states that the intense level of cardio, plyometrics and calisthenics will
challenge even incredibly fit and athletic individuals. In order to help you
determine if you are physically prepared to undertake the INSANITY Workout, the
program comes with a Fit Test with which to gauge your suitability.
The Fit Test is simple. Shaun T leads you through a basic
warm up, and then explains each of the eight exercises that you have to
perform. You are given a minute in which to complete the maximum number of reps
possible for each, and get to watch the two Test Group subjects Chris and Tonya
also complete the Test.
The Fit Test serves two purposes. The first is to help you
determine if you are ready to undertake INSANITY. If you have difficulty with
the Warm Up, or are unable to complete the Fit Test, or find your results to be
far behind those of Chris or Tonya, than you know that you’re not yet ready for
INSANITY. Don’t get down on yourself—this workout program is meant to be
challenging to the most physically fit of people. There are a number of other
Beachbody programs you can try, and then when you have built up your
conditioning, you can come back to INSANITY.
The second purpose is that the Fit Test will allow you to
gauge your progress over the course of the workout. You must keep track of your
results, and every two weeks Shaun T will have you take the exact same test
again. This way you can see for yourself how your fitness level is improving,
by tracking the gain in numbers over time.
The Warm Up
Never skip the warm up. First you do a 15 second jog, light
and easy. Then you phase into 25 seconds of Jumping Jacks. Then the side to
side jumps known as the Heisman, and without a break right into the 1-2-3
Heisman’s. After that, you go right into Butt Kicks, getting your heels up so
that you’re almost kicking your own butt. From there you transition into High
Knees, raising the knees high above the hip, and then into Mummy Kicks, kicking
your feet out, arms waving back and forth.
And with that, you’re done.
Now, take a close look at yourself. If that warm up
clobbered you, then you might need to reassess your preparation levels. If you
feel good, warmed up, if your breathing is fine, and you’re not panting, then
you’re in good shape.
Shaun T is a huge proponent of stretching. He does a mix
between classic track and field stretching blended with some yoga moves. The
stretch is brief, not nearly as long as you’ll be getting in the regular
workouts, so make the most of it, get your breath back, because you’re going to
This is the first test component of the Fit Test. Quite
simply, you press your elbows against your ribs, fists up by your jaw, and then
hop from one foot to the other, kicking straight out with the lifted leg. Be
sure to lift your knee high, and then kick out your leg, making sure your core
is activated and tight. This will be a long minute, but keep going!
Chris got 100, and started with 80 on his first day.
Tonya got 110, and started with 74 on her first day.
This exercise is brutal. You’re basically doing a jumping
jack, but instead of simply bringing your feet together when you lower your
arms, you drop down into a squat. From there you jump back up, and then back
down, as many as you can, for the whole minute.
Tonya got 65, and started with 51 on her first day.
This is a simple yet lethal exercise. Leaning over to one
side, you bring your knee up and into your hands, crunching them together in
your center. Your whole weight rests on your other leg, while your body
jackknifes your knee and hands together.
Chris started with 62, and got 81.
Tonya started with 98, and got 125.
Start in a low squat position, and then leap up, bringing
your knees high so that they touch your hands. Never drop your head, make sure
to breath, and keep focused. Make sure to go into that squat, and then leap
high and smack your knees.
Nobody likes Globe Jumps. If you like Globe Jumps, you’re a
little crazy. Picture a box on the floor. Your job is to do squat jumps from
corner to corner, each jump moving you from side to side, arms going up and
then hands coming down to touch the floor as you lower back into your next
jump. Each complete rotation of a square counts as 1 Globe Jump.
If the name doesn’t scare you, the actual exercise will.
From a push-up position you jack your knees up to your chest, leap up high,
arms extended up, back down and into a push-up position once more. Make sure to
breath and stay strong, to extend those legs back when you go into the push-up,
and explode up into the jump.
Push Up Jacks
Start in a push up position, hands a little wider. When you
go down into the push up, kick your legs out into a horizontal jumping jack.
When you push back up, bring your feet together and back into the push up.
Last Exercise, Low
This one is truly rough. Get into a low plank position,
which is a push-up position in which you’re resting on your forearms. From
there, with your core contracted, alternate bringing each knee up to your side
so that you’re working your obliques.
After the Fit Test exercises are over, Shaun T leads you
through a four minute cool down, which you will be in dire need of. Relax,
enjoy it, stretch out those muscles, and ask yourself: are you ready for