Its primary focus is on cardio, however, a number of strength training exercises are included. This type of training is similar to the interval training but is more intense. It allows the muscles to recover from the intense training and consists of muscle stretching, yoga, and deep muscle work These exercises are focusing on the legs and triceps and include a lot of jumps, push-ups, kicks, etc.
It is a complex of full-body cardio exercises that were developed to push the muscles to their full potential in a short period of time On the day after the fitness test, the training individuals are supposed to continue following the schedule, and all the required training accordingly. The calendar provides a chart for the training individuals where they are able to mark their progress. The fitness test is supposed to be done on the first, fifteenth, thirty sixth, fiftieth, and sixty-third day of the training. Each one of them is supposed to be done for a minute, with a thirty-second break after. The full list of exercises can be found on the calendar. The alternate knees must be brought out to the sides. A plank position in which the training individual puts their forearms on the floor instead of their hands.
The training individuals are supposed to lower into a squat with their knees wide, then jump straight up, bring their knees in high in the center and touch their hands These are jumping jacks but with putting additional emphasis on the legs by adding a deep squat The training individuals should stand up straight and kick each leg out in front as high as they can, alternating as they go The program starts with a fitness test, during which the training individuals should measure their weight and their physical abilities when doing certain exercises. After the first four weeks of training, it provides a recovery week, during which the training individuals are supposed to do cardio workouts and exercises dedicated to balance development. The schedule for the insanity workout contains information about training sessions once a day, six days a week (and one day for rest), for two months.
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