Insanity

Summary

Insanity Dig Deeper and Fit Test – Test  – Review .................................................................................... .................................................................................... 2 Insanity Plyometric Cardio Circuit – Circuit  – Review ........................................................... ................................................................................. ...................... 6 Insanity – Insanity – Plyometric Cardio Circuit .............................................................................................. .............................................................................................. 8 Insanity Cardio Power and Resistance – Resistance  – Review ......................................................................... ......................................................................... 13 Insanity – Insanity – Cardio Recover – Recover – Review ............................................................................................ 20 Insanity – Insanity – Pure Cardio – Cardio – Review .................................................................................................. .................................................................................................. 28 Insanity – Insanity – Cardio Abs .................................................................................... ................................................................................................................... ............................... 33 Insanity – Insanity – Core Cardio and Balance.............................................................. ............................................................................................. ............................... 36 Insanity Max Interval Circuit ....................................................................................................... 39 Insanity – Insanity – Max Interval Plyo – Plyo  – Review......................................................................................... ......................................................................................... 46

Insanity Dig Deeper and Fit Test  – Review Jumps Jumps are just that, you jump up and down, but but a plyometric jump is you are using your whole body to jump; this enhances your y our explosive ability. Think of jumping from a standstill to as high as you can, but then modifying that to about 1/3 the effort so you can do it repeatedly. Yes, you are getting airborne with each jump. Land softly so you don’t kill yourself! Squats Squats are the same as jumps but you don’t jump in the air, use the exact same intensity. Everything is the same but jumping in the air. These are the foundation moves of any plyometric/sports training exercises. Planks Planks, if you are familiar with push-ups then you are familiar with this move, you are in the top position of a push-up, hands slightly wider than your shoulders, just make sure your body is exactly straight, keep that butt down. C-Sit The C-Sit C-Sit is sitting on your butt with your torso and legs “V”d out so the only thing that is on the floor is y our butt and your hands, which are by your butt. In this position y ou can do scissor kicks and a bunch of other core work. work. It is called the C-Sit C-Sit because your back is rounded as you are sitting on the floor. Overall it does a good job of hyping up the program, but since we have not actually done anything so Ill wait till the end to give it a Charles Face rating. Warm-up The warm-up consists of the first few minutes of a light jog in place, then some  jumping jacks. You then immediately go into into some Heisman runs side to side, then you you go to 1+2+3 Heismans, followed by some butt kicks. After your Heismans you will be doing some high kicks, then mummy mum my kicks. If you’re not familiar with these exercises, this is a good reason for you to get the DVD. Stretching The stretching just consists of some upper and lower body stretching. This is also important, if you are new to any exercise e xercise program, you need to stretch out your muscles so you do not cramp up and injure yourself.

Switch Kicks This is the first exercise of the Fit Test. Switch Kicks are just what they sound like, you are jumping in place and kicking your legs out in-front of you. Remember this is a plyometrics workout so ALL of your Fit test exercises are going to be running, jumping or doing some really quick repetitive moves. The goal h ere is to do as many switch kicks as you can in the allotted time. When I did this exercise it was pretty easy for me. No sweat. ** Small Rest Power Jacks Power Jacks are jumping jacks that you do squats with in the down po sition. Again very basic move if you are (used) to working out. I really had no trouble with these, although I did get tired, as I was trying to do as many as I could in the time allotted. ** Small Rest Power Knees (aka Coconut Crushers)

Oh Boy, this is where the fun starts. In Power knees, all you are doing is while in the squatting position you bring your knee (right or left) to the opposite side of your body to your hands like you are crushing a coconut you have in your hands with your knee. I call this move coconut crushers they call them power knees. Tomato; ToMAto. Why do I say “Oh Boy” you will see when you hit around the 70 or 80 mark. Again you are doing as many as you can in the allotted time period. This is what is called a ‘burn -out’ maneuver. **Small Rest Power Jumps These hurt if you previously went full blast with the po wer knees. In this exercise you  jump in the air and and bring your knees to your hands at about waist waist height. You will be feeling it if you did a lot of power knees. I love this stuff! This is the stuff dreams are made of! Yeah, I know I’m a nerd. **Small Rest Globe Jumps (aka box jumps)

This is a very hard move to do a lot of. You do a squat jump (exactly what it sounds like) and you are jumping in a box, or you jump to all four corners of your imaginary box. Four jumps in a box count as 1 repetition. Unless you are a super freak animal or only half-assed it in the previous pre vious exercises, don’t think you are going to be doing a ton of these.

**Small Rest Suicide Jumps These things are a blast, if you like to work, this is where the magic happens. These are somewhat hard to describe, but here goes. A suicide jump is a combination of a plank and a jump. You start off standing up then you squat down in the plank position, while in the plank position you keep your upper body and arms planted, then you swing your butt down to where you almost hit the floor, f loor, as you are pushing up your butt and your knees into your chest so that you land in a squatting position, then from this position you are jumping in the air, air, this is one rep, with every jump you are exhaling. You repeat this maneuver for as many times as you can in the allotted time. If it sounds hard it should if you do them properly. It is very important that you keep your core tight throughout the exercise. Remember form is always half the show, without it you are only cheating yourself. Push-up Jacks These are exactly what they sound like. You are doing a push-up and a jumping jack at the same time. Your down position is when your legs are spread and the up position your legs are together. This was by far the hardest exercise for me. I can gut the rest of  the exercises out, but this one seriously put me in the hurt locker. **Small Rest Last Exercise Yeah, I was kidding earlier about not being half way done. At this point even the serious athlete is cooked. Why? Because, you can only go full blast for a certain amount of time. If you have seen my Cousin Andre’s chest workout video then you know what I’m talking about. Yeah, he bench presses 500+ pounds and it takes him about an hour to do his whole workout, but the actual exercise part of his workout is only about 8 minutes. Low Plank Oblique So if you made it this far then congratulations. This is your last exercise. A low plank is a regular plank but on your elbows, then you are bringing each knee (alternating right and left) to your chest from the side, like doing mountain climbers with your legs out. Make sure you hit it as hard as you possibly can. This is your base point to improve. Cool Down For the cool down we just do a series of stretches, to keep you from tightening up.

Over all I like the workout. It has less of a big production feel than the P90X DVD’s that are made by the same company, which in my opinion makes it that much better. I just wish they had some fat lady or man struggling to do the exercises in the background; that would have kept me motivated. So, so far so good, I am looking forward to the other workouts

Insanity Plyometric Cardio Circuit  – Review Warm-up OK, just to make sure you know, this is some extreme plyometric cardio circuits….just as the title says, don’t underestimate what that really means . First we start off with: Jog – Jog – Remember this is interval training, so no half-assin here Jumping Jacks – Jacks – make sure you do the full jumping jacks Heisman’s – If you looked at my P90X articles you will know what they are 123 – 123 – These are Heisman’s with 3 steps st eps between Butt Kicks – Kicks  – Make sure you get those heels to your butt High Knees – Knees – You are lifting you knees with your abs/core Mummy Kicks – Kicks – Check out my first Insanity article on what these are. Good. So now that you have done your warm up guess what? There is more warm-up, but this time with more intensity so here we go again…NO REST. Jog – Jog – Again this is serious stuff so do your thang. Jumping Jacks – Jacks – Make sure your hands are touching. Heisman’s – Just like the first time but this time with more intensity 123 – 123 – This is when I started to feel it, again make sure you are not half-assin it. Butt Kicks – Kicks  – Concentrate here and be sure to get those feet to your butt. High Knees – Knees – Get those legs up! Mummy Kicks – Kicks – Yep this is the last of the set, so don’t stop now. Great now that we got that out of the way, guess what – what  – Yep we get to do it again….NO REST, even harder this time! This time we are concentrating on speed and accuracy. This is what burns fat quick. Jog – Jog – This is the last time so make it count. Jumping Jacks – Jacks – At this point you may want to only half way do your jumping jack. Don’t go all the way…Push yourself. Heisman’s – If there is a break this is as good as it’s going to get. 123- Make sure your hands are touching the ground and don’t give up.

Butt Kicks – Kicks – Get those feet to that butt. High Knees – Knees – Keep that core tight and those knees up. Mummy Kicks – Kicks – You are almost done, remember speed and accuracy. If you are not pouring sweat right now, then you didn’t go hard enough. I hit about 165bpm just in the warm-up. Water Break – Use this 25 second break to get some water or whatever, the key here is

to not stop moving. Stretch – At this point we are doing a series of stretches. And this is my only problem

with this video; we go from f rom going from a full blast workout to completely stopping. This is the same as sprinting a 100m race, then immediately jumping into your bed to go to sleep. I don’t like the transition. As for the stretching, you will be doing a series of leg, hamstring, hip, calf, quadriceps, and back stretches with some upper body stretching mixed in for good measure. I’m not going to go into detail as there are too many. Water Break – 25 Seconds

Insanity – Plyometric Cardio Circuit  Round #1 Suicide Drills With a name like suicide drills you kno w it’s fun. Actually they are pretty easy. Suicide drills are just like the 1-2-3’s 1-2- 3’s you just did in your warm-up warm -up but every time you move side to side, you are touching the ground with y our opposite hand of the side you are drilling on (so for left side). You would touch the ground with your right hand, then side step to your opposite side and repeat with your other hand. Make sure you keep your core tight. Power Squats Power Squats are just normal squats with a small jump when you come to the top. When doing these, make sure you are pushing that butt out and keeping those arms in front of you for balance. Mountain Climbers This exercise is the standing-up version. Just pretend like you are rock climbing, extend those arms way up, and bring your knee to a 90 degree angle. It’s very important to get your knees and arms up. If not, n ot, you are just cheating yourself. Ski Down Imagine you are downhill skiing, skiing, keep both feet together and use your arms to propel yourself down the hill, hill, then with each arm propel you are jumping side to side with your feet together, the key here is to find a grove and cover some ground. Land softly on your feet. Water Break – Break – 30 Seconds Round #2 You should be tired at this point, but you need to push yourself  – yourself  – This time you are going for speed Suicide Drills- Go for speed, you gotta push yourself!!! Really push, yeah it hurts, it’s not supposed to be easy. Power Squats – Squats – Butt out and hands forward. Mountain Climbers – Climbers – keep those knees up and reach for the sky. Ski Down- You need to cover some ground if you want maximum results. Water Break – Break – 30 Seconds

Round #3 You know the drill; this is the time to make it happen. Always go for broke! Suicide Drills – Drills – Do not compromise form *EVER*. Power Squats – Squats – Butt out and keep good form, keep those knees be hind the ankles. Mountain Climbers – Climbers – Hands up, I know it hurts. I was at 180 bpm at this point and was suckin wind just like you are…better be at this point. This the last exercise of this circuit, but there is no break. You go immediately into the next set. Remember to push yourself and keep the intensity high. Switch Feet This exercise is a like a ultra-excited kid that just got some ice cream. You are going from heel to toe keeping your legs straight and switching your feet and arms left to right. Football Wide Sprints If you wanted a break this is as good as it’s going to get. Put both hands up and in front of you like you are making a picture frame with your face (thumbs out, both hands at chin and neck level) then crouch down and sprint bow-legged. Vary your workout by switching left, right, and forward and back, also moving left, right, forward and backwards. Set: After you have moved forward backwards, forward and backwards, the “Set” is you are down in a football stance: Left foot forward, right leg back and place your right hand a few inches next to your left le ft foot. Stay here for no more than 1 second. Sprint: Haul ass right where you are standing. Repeat the Football Wide Sprints Water Break – Break – 25 Seconds. Basketball Drills: Pretend you are in a three point basketball contest and all the balls are on the floor. Reach down, pick up the ball and shoot that long 45 foot three-pointer. This means you have to include a small jump to get the ball in the hoop. If you don’t jump you didn’t make it. Keep Kee p the intensity up. Keep your butt down and and jump from the squatting position; this is where your power comes from. Level I Drills:

This is where it starts to hurt because you are incorporating many different exercises into this drill. Do 4 Push-ups. From the top push-up position do 4 mountain climbers  – Bring your knees to your chest. Stand up and put your hands in the air – air – Great you just completed 1 Level I Drill. Repeat Level I Drill (2

nd

set).

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Repeat Level I Drill (3 set). th

Repeat Level I Drill (4 set). th

Repeat Level I Drill (5 set). Ski Drills Now we are about to do some Ab work. Start off in the Plank position (keep your core tight). Use your abs and legs (keep your legs and knees together) to jump out to the right (knees toward your chest) while staying in the plank position. Use your abs and legs to jump back into the center. Use your abs and legs (keep your legs and knees together) to jump out to the left (knees toward your chest) while staying in the plank position. Use your abs and legs to jump back into the center. – center.  – Great you just completed 1 Ski Drill. Repeat Ski Drill (2

nd

set).

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Repeat Ski Drill (3 set). th

Repeat Ski Drill (4 set). th

Repeat Ski Drill (5 set). In-and-Outs These are just like the Ski Drill you just completed – completed – Keep your core tight. Start off in the Plank position (keep your core tight).

Use your abs and legs (keep your legs and knees together) to jump your knees into your chest while staying in the plank position. – position.  – Great you just completed 1 In-and-Out Drill. Repeat In and Out Drill (2

nd

set).

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Repeat In and Out Drill (3 set). th

Repeat In and Out Drill (4 set). th

Repeat In and Out Drill (5 set). Water Break – Break – 25 Seconds – Seconds – If you’re not exhausted, you’re not pushing hard enough. Round #2 Basketball Drills – Drills – repeat as described above – above – Don’t sacrifice form. Level 1 Drills – Drills – repeat as described above – above – Don’t sacrifice form. Ski Abs – Abs – repeat as described above – above  – Don’t sacrifice form. In-and-Outs – In-and-Outs – repeat as described above – above  – Don’t sacrifice form. Water Break – Break – 25 Seconds Round #3 Basketball Drills – Drills – repeat as described above – above – Don’t sacrifice form. Level 1 Drills – Drills – repeat as described above – above – Don’t sacrifice form. Ski Abs – Abs – repeat as described above – above  – Don’t sacrifice form. In-and-Outs – In-and-Outs – repeat as described above – above  – Don’t sacrifice sacrifice form. I keep repeating this cause I want to drill it into you noggin. Jabs Take your boxing stance and throw your jabs (fists) with both hands. Repeat for 30 seconds. Cross Jacks These are like traditional jumping jacks, but instead of moving just going up and down with all hands and legs at the same time, here you a alternating your hands (left to right) and doing switch kicks with your feet like the exercise you just did earlier. Repeat for 30 seconds.

Uppercuts Just like the jabs you did two exercises e xercises ago, take the exact same boxing stance and throw your uppercuts. Repeat 30 seconds. Attacks You are using the same stance as you used in your football drills you did earlier. In that same stance you are throwing open palm hits against an imaginary opponent. Repeat 30 seconds. Water Break – Break – 25 Seconds Insanity Plyometric Cardio Circuit DONE!!!!!!

Insanity Cardio Power and Resistance – Review Warm-up The warm-up is very similar to the previous Cardio workout warm-up we just did. This is maybe one of the best DVD warm-ups warm-ups in the business. If you don’t already have a heart rate monitor, get one. You should be hitting 70 ~80% of your MHR (max heart rate) in the warm-up. NO NO not immediately, but by round 2 ½ you should be be close. Here we start off with: Round #1 – #1 – Warm-ups Jog – Jog – Keep your core tight Power Squats – Squats – You are fresh now, so you should be doing these properly. Log Jumps – Jumps – Here you are jumping side to side like you are jumping over a log. 123 – 123 – Like a Heisman but adding a 3 step in between. Butt Kicks – Kicks – Exactly what you think they are. Watch your form, you are still fresh High Knees – Knees – Yep. HIGH KNEES. Use your core to lift your knees Vertical Jumps – Jumps – You can make these hard or as easy as you want, Land softly to protect your knees. Round #2 Repeat Round #1 –– #1 –– Warm-ups – Warm-ups – Now with more speed. Free decoder ring with 4 UPC box tops!:p Jog – Jog – Now is the time to watch your form. Power Jacks – Jacks – Watch your form and keep that core tight. Log Jumps – Jumps – Now pick up the pace, make sure both legs touch the ground . 123 – 123 – Watch your form and don’t half -ass half -ass it. Butt Kicks – Kicks  – It’s easy to get lazy here. Get those heels up, up, up! High Knees – Knees – Watch your form and don’t get lazy. Vertical Jumps – Jumps – Depending on how frisky you are, get your butt down and push yourself. I was hitting about 165ish on my HRM, not as high as the last workout, but definitely working working.. Round #3

Repeat –– Repeat –– Warm ups – ups – Now you need to push for even more speed. If you are doing it right, you are feeling it now. Jog – Jog – Not really a jog anymore, now it’s almost a sprint. This is it so push yourself. Power Jacks – Jacks – Watch your form. Log Jumps – Jumps – Watch your form and don’t d on’t sacrifice it. 123 – 123 – Watch your form, stop if you need n eed to, and don’t sacrifice form. EVER! Butt Kicks – Kicks  – Get those heels up. Watch your form. High Knees – Knees – Try and get your knees to your chest, concentrate on speed. Don’t sacrifice form. Vertical Jumps – Jumps – Land softly. Don’t sacrifice form. Water Break – Break – 25 seconds. Stretch Time – Time  – Here we are just incorporating some stretches on your now warm muscles. Again this is the part I don’t like about the DVD; the warm-up warm -up is pretty hard, but then we just stop!? What’s up with that Beachbody Beachbody? ? I know you are reading this. Throughout the DVD the host states to keep moving, but then right at the beginning we go from a pretty hard warm-up warm- up to stopping to do stretches. I don’t like it, didn’t like it in the other video, still don’t like it today. This is considered an advanced workout, the people who do these know better. There has to be a better way to incorporate in corporate the stretches. Even throughout the workout program the presenter tells you to keep moving; kinda weird when they don’t follow their own words. Personally, I would do the first round of warm-ups, then stretch, and then do the last 2 rounds. This is my biggest concern with this set, and that is very, very minor. Even still the DVD’s are still worth it. If you y ou are on the fence fence,, don’t be. No workout can be perfect to the individual individual.. I have read a lot of reviews on this DVD set and I have yet to see anybody point this out. Insanity – Insanity – Cardio Power and Resistance Power Jumps Like vertical jumps; however when you jump up, you want to get enough air so you can get into the sitting position in the air and your hands can touch your knees. Make sure you land softly on your toes like a cat. Belt Kicks

These are squats with kicks at the end. Go down into a squatting position like you just did in the power jumps. However, instead of jumping up in the air, you are going to come up and do a single leg forward kick, alternating with each leg. This exercise is much lower impact than the power jumps you just did, and if there is a “rest” session between exercises, this is it. Hit the Floor This is another low-impact interesting exercise. If you start off standing straight up with your hand on the air, all you y ou are do is a side-step lunge and touch the floor with both hands. This is a difficult exercise to explain so here are some pictures. Here Julie (my editor) is doing the exercise. **No she is not high in this picture.

“V” Push-ups Push-ups –  – *A good shoulder workout* First you want to start off in the plank position. Then starting crawling your arms in so your whole body comes in to a big upside down “V” and go as far as you can and try to keep your back legs straight. Then start doing push-ups, with your fingers pointed inward. It’s as simple as that; it’s a very good plyometric/bodyweight shoulder workout. Only go down into the pushup as far as you can comfortably go. Some of you guys who think that these are easy, try doing a couple hundred of these THEN holla at me. Water Break – Break – 25 Seconds Rounds #2 Power Jumps – Jumps – Repeat, with good form, use your core for good stabilization. Belt Kicks – Kicks – Repeat, with good form. Take a break when necessary. Hit the Floor – Floor – Repeat, with good form. Take a break when necessary. Don’t try and be a hero and hurt yourself. V Push-ups – Push-ups – Go as deep as you can go. Don’t sacrifice good form. Water Break – Break – 25 Seconds Round #3 Now you are going for speed and form. This is when the magic happens Power Jumps – Jumps – Repeat with good form. This time with speed. Take a break when necessary.

Belt Kicks – Kicks – Repeat with good form. This time with speed. Take a break when necessary. Hit the Floor – Floor – Repeat with good form. This time with speed. Take a break when necessary. V Push-ups - Go as deep as you can go. This time with speed. Take a break when necessary. Triceps Dips Sometime last year I did an article on triceps dips on a bench. This time you are in a tabletop position, with your butt down, and then you are going to use your arms (finger forward) to lower your body down then b ack up. These really are not that hard if you are in good shape, but if you do enough of them you will eventually feel it. The focus here is your triceps, so you want to focus on working on flexing your triceps ( the back of your arms). Leg Triceps Dips You are going to continue to do your triceps dips, now you are going to take one leg and lift it up as high as you can and continue to do your triceps dips. Hold your core in and half-way through switch legs. Try and get your leg up as high as possible for a light core work. Water Break – Break – 25 Seconds Triceps Ball Push – Push –Ups Ups This a combination of the V push-ups you did earlier and triceps dips. Instead of trying to explain it in writing, I took a couple of pictures to show you how it’s done. Here I am doing the exercise:

Water Break – Break – 25 Seconds – Seconds – Remember, during your water breaks, do not stop moving. Hurdle Jumps If you have ever run or seen the hurdles in a track and field event event,, that is what you are going to be doing. The key point here is actual hurdling, let me repeat that. THE KEY point of this move is the actual hurdling. Let me repeat again that that so that we are 100% clear. Hurdling, not  jumping…you are going to to be hurdling – - Hurdling.

There is a big difference difference between hurdling and jumping. jumping. When a hurdler runs a 100m hurdle, he or she DOES NOT jump over the hurdle, he or she hurdles over them, meaning that when they are running and they go to hurdle they do just that. If you are not sure what a hurdle is check out this video of Lolo Jones hurdling, watch what these girls are doing. Pay close attention. This gives a smooth transition between running and hurdling so you can keep your same pace. Now that we got that out of the way . . . . Run/sprint in place and hurdle, make sure you actually hurdle and not jump. Jumping will slow you down and you will lose momentum (not good for an intensity workout). In the video the presenter does not really explain this. As a fitness trainer, and former track runner, there is a HUGE difference difference between jumping and hurdling. hurdling. Hurdling requires you to get both legs up, up, up, or you will scrub and fall flat you your face. Not pretty, not cute, not manly, and you risk injury. I know I am harping on this point quite a bit, but I cannot stress this point enough. Globe Jumps These are the same jumps that I wrote about in my Fit Test review, if you have not checked it out do so right here here.. “This is a very hard move to do a lot of. You do a squat jump (exactly what it sounds like) and you are jumping in a box, or you jump to all four corners of your imaginary box. Four jumps in a box count as 1 repetition. Unless you are a super freak animal or only half-assed half-assed it in the previous exercises, don’t think you are going to b e doing a ton of these” these” – Charles Lloyd The only thing I didn’t point out was to make sure you touch the ground with both hands between each jump. Moving Push-ups Exactly what like they sound like. You do full push-ups, but instead of staying in one place, you are moving. To move; when you are in the down position spread spre ad your legs out and when you come up move to the left or right. Easy and effective. Floor Sprints While you are still in the plank position from your moving push-ups, go into floor sprints. These are just like mountain climbers, only faster and with more intensity. Try and get your legs to your chest as much as possible. Remember, these are floor sprints and not floor walks. If you wanna burn fat/get in shape you MUST push yourself. When done properly they are viscerally hard and viscerally effective becau se of that. There is no free lunch here!

Remember I’m not just writing about it; I have actually done what you will be doing. I feel it just like you do/will. Water Break – Break – 30 Seconds Round #2 Now with more speed Hurdle Jumps – Jumps – Repeat with good form. This time with more speed. Take a bre ak when necessary. Land softly so you don’t hurt yourself. Globe Jumps – Jumps – Repeat with good form. This time with speed. Take a break when necessary. Moving Push-Ups – Push-Ups – Repeat with good form. This time with speed. Take a break when necessary. Floor Sprints – Sprints – Repeat with good form. This time with speed. Take a break when necessary. **I pushed as hard as I could here, and believe me, I was in the hurt locker at this point.** Water Break – Break – 30 Seconds Round #3 Final Round, time to really make it happen Hurdle Jumps – Jumps – Repeat with good form. This time with as much speed as possible. Take a break when/if necessary. Globe Jumps – Jumps – Repeat with good form. This time with as much speed as possible. Take a break when/if necessary. Moving Push-Ups – Push-Ups – Repeat with good form. This time with as much speed as possible. Take a break when/if necessary. Floor Sprints – Sprints – Repeat with good form. This time with as much speed as possible. Take a break when/if necessary. **If you have done the workout as hard as you should have, you should have almost nothing left at this point ** If you are still good to go, you have not pushed hard enough! Water Break – Break – 15 Seconds 8 Hop Squats / 8 Push-ups This is the last exercise – exercise  – You just do 8 Hop Squats then 8 Push-ups Repeat Hop Squats/Push-ups

Repeat Hop Squats/Push-ups Repeat Hop Squats/Push-ups Repeat Hop Squats/Push-ups Insanity Cardio Power and Resistance Done!

Insanity – Cardio Recover – Review First we start off with a warm-up. This consist of various Yoga type of stretches, lunges and loosening exercises that stretch out your lower back, hamstrings, calves and other muscle groups. This is very short and only a few minutes, as it should be. Rest – Rest – 25 Seconds Plank Work This is the first “Recovery” exercise. This starts off with you inhaling and bringing your arms straight up in the air, then dropping down into a plank position. Your legs are straight back and your butt is NOT pointing towards the sky; with your knees together,  jump back into a crouching position, position, then roll yourself back up into a standing standing position. Repeat Plank Work – Work – Make sure you keep your butt out of the air Repeat Plank Work, but this time jump 2X with your knees, meaning instead of coming up after you jump in, jump back out. When y ou rise up, do 3 inhale arm stretches. Repeat Plank Work – Work – 3 jumps and 3 arm stretches Repeat Plank Work – Work – 4 jumps and 4 arm stretches Rest – Rest – 10 seconds Plank Pulses This exercise starts off the same as the Plank Work you just did; however, when you  jump down into a plank plank position, lift one leg up and pulse that that leg up and down for 8 pulses. Jump back up and do your inhale with arm stretches. *Make sure you keep your butt down, and your Shoulders, Elbows and Wrist lined up – up  – This is good form* Repeat Plank Pulses with opposite leg – leg – Keep good form Repeat Plank Pulses with 16 pulses – pulses – Keep good form Repeat Plank Pulses with 16 pulses with the opposite leg  – Keep good form. Downward Dog Stretch Go into a downward dog position and hold it there for 25 seconds seconds.. When you start to come up, go into a hamstring stretch and hold it there. Go to your right leg and hold it there. Go to your left leg and hold it there.

Rest – Rest – 40 seconds Slow Squats This is one of the basic moves, but you move slowly instead of going fast. Do 16 slow squats. *Be sure to keep your knees over your ankles. – ankles.  – This is good form* *Make sure you keep your back straight – straight  – This is good form* On your last slow squat you are going to stay in the down position and go into your next exercise Squat Hold and Pulses In your down position, ideally with your quadriceps and calves at a 90 degree angle, you pulse your quadriceps up-and-down a few inches. Personally, I like this exercise, but it is NOT a “recovery” exercise. Do 16 squat pulses Rest – Rest – 40 Seconds Lunges Imagine a straight line between the top of your head and the bottom of your right knee cap. Now lunge into that position. (Start with your right leg forward and you left back back) Do not lean forward or lean back. Keep your body straight up; your left leg should make a perfect perfect 90 degree angle to support support your body. Your right knee should should be only inches off the ground. Now grab your wrist with the opposite hand and bring your arms up to another 90 degree angle with your torso. This is the basic lunge position. *Watch your 90 degree angles – angles – This is good form* *Never let your knee hit the ground – ground – This is good form* Repeat lunges for 14 reps. On your last rep hold the down position. Lunge Hold and Pulses Just like the pulses we did earlier, e arlier, you move up and down only on ly a few inches. *Watch your 90 degree angles – angles – This is good form* *Never let your knee hit the ground – ground – This is good form*

Repeat Lung pulses for 16 reps. Rest – Rest – 10 Seconds Squats Now you are going to go a tad faster – faster  – You see why this is not a recovery workout now? Repeat Squats for 16 reps – reps  – Make sure you keep good form. Squat Hold and Pulses Repeat Squat Hold and Pulses for 16 reps. Rest – Rest – 10 Seconds Lunges Now go to your opposite leg and repeat the lunges you did earlier. Repeat Lunges for 16 reps. Lunge Hold and Pulses Repeat lung hold and pulses for 16 reps. Plié Yoga Stretch A plié yoga stretch is a combination of a plié squat and a yoga stretch. So what is a plié squat? Like a normal squat except in a plié squat you angle your toes outward, adding a bit more inner thigh work than you would with a normal squat. With the plié squat, you only want your knees to go out as comfortably as you can while still being able to do the exercise. *Keep your knees behind your toes.* I’m not going to go into the different yoga poses, but if you are in this position you can pretty much figure out what you need to do. Quadriceps strengtheners This is an interesting exercise. First you start out on all fours, meaning you are o n the floor with only your hands, knees and toes touching the ground (make sure your back is straight). Then bring both knees up off the floor about three inches. Now you are going to take one foot off the floor like you did earlier in your plank pulses and pulse your leg (your opposite knee stays bent and in the same position). This is a quad strengthener. *Keep your shoulders, wrist, legs and toes in-line – in-line  – This is good form*

Repeat quad strengtheners for 16 reps. Rest-Stretch Rest-Stretch out your back by going into a child’s pose (a yoga stretch). Repeat quad strengtheners 16x with the other leg. Oblique Work This exercise starts off exactly the same as the last exercise. However instead of  pulsing your leg up and down, you are going to bring your leg as far to your shoulder as you can in a controlled manner. *Keep your shoulder, wrist, legs and toes in-line – in-line  – This is good form* Repeat oblique work for 16 reps. Rest-Stretch out your y our back by going into a child’s pose. Repeat oblique work 16x with the other leg. Go into a downward dog and walk your hands back up so you are almost standing up straight. Hip Flexor stretch – stretch  – then combine this with another yoga stretch. Table Top Balance Pose A tabletop balance pose is exactly what it sounds like; you b alance on one leg and make the rest of your body like the top of a table  – flat and horizontal. Do your table top on one leg Switch legs Knee to Chest Yeah, do that while standing straight up. Keep your core tight. Do one leg then the other. Knee to oblique Yeah, do that while standing straight up. Keep your core tight. Do one leg then the other. Hamstring stretch to Hip openers Hip openers is just what it sounds like, you are in a squat position and use your elbows to open up your hips as wide as possible. Insanity – Insanity – Max Cardio Conditioning – Conditioning  – Review

Warm-up: *Jog: Like a bunch of other insanity workouts, Insanity – Insanity  – Max Cardio Conditioning we start with the jog. Okay now that I said you should go full blast with your workouts what I mean by jog, really is jogging not running. *Jumping jacks – jacks – arms up *Jump rope S – S – S (land softly to protect those knees) *High knees – knees – arms out – out –use use your core to lift your knees *Switch kicks Hit the floor (keep your core tight) S – S floor hops (don’t BS here. get those feet up and over) is as good as people think. Now you know. Round two: repeat the warm-up cycle again, but this time go slightly harder. Round three: now you’re going full tilt. *So for you instead of jogging, Sprint *jumping jacks *Heisman *one – *one – two – two – three *high knees *Water break Stretch *water break Insanity – Insanity – Max Cardio Conditioning – Conditioning  – Review – Review – The Workout High low jab with squat – squat  – the high low jab squat is exactly what it sounds like. You’re physically jumping into the air and jabbing the air and when you land you squat and jab again. With this exercise it’s not about how fast you go, it’s about doing the e xercise correctly. Do this exercise for the specific allotted allotted time and then change arms. Remember to a break when you need to.

*Football runs – runs – these are basically modified burpies. Start out in your normal football runs (which are standing sprints) then when the signals given drop to a plank at the bottom position, when the signal’s given again jump back into your football runs. Remember what I said about form. Keep it tight.

*Basketball shot with squats-these are exactly what they sound like, you are a jump shot then getting into a low squat then you are f orming a U as your squatting then you’re taking another basketball shot with the other hand.

*A Right – left -kicks: in this exercise you are just kicking with your left and right foot. The goal here is to keep that leg off the ground as much possible, so when you take a kick only bring your foot down to the ground momentarily, in this exercise speed is your friend.

*Diamond jumps – jumps – in this exercise you are making a diamond with your body. So when you jump in the air kick your legs in so that the soles of your feet touch and your arms form the tip of the diamond. When you land get into that deep squat then jump up and do it again.

*In – *In – out push-up jacks – jacks  – we already covered in – in – outs, now we’re just we’re just adding push-up  jacks. Push-up jacks jacks are just jumping jumping jacks but in a push-up form. So when you are in a plank position when you drop into a push-up push- up spread your legs like you’re doing a  jumping Jack, when you go back up go into into a regular plank. plank. These are a bitch.

*Suicide jumps – jumps – I think we have done enough of these to commit suicide for the entire nation of Burma.

*High knee/low/floor sprints – sprints  – high knees are pretty self-explanatory, low knees are the same, floor sprints are just mountain climbers. The key here again is speed and form.

*Ski abs – abs – we have done 1 trillion of these and other insanity workout DVDs you should love them by now! If this is your first time on my website check out my other insanity reviews.

*Here start a recovery exercise – exercise  – kick step back – back  – this exercise is just like the title states, you kick out with one leg then step back with the opposite leg and touch the floor(when you step back you’re getting into a runners lunge). Repeat this exercise with the other leg. *Squat twist – twist – I don’t think we have done this exercise before. A squat twist is a modified jumping jack where instead of lifting your arms out and up over your head, when your legs jump out, take one arm and squat and twist so one arm touches the opposite leg. Jump back in then repeat to the o ther side. * Over The River Hops – Hops – There are the same thing as speed skates that are done in P90X but not as intense. If you y ou are not familiar with my P90X reviews, My Core Synergistics review is the #1 listing in Google (yes th e entire world!). I have gotten a lot of review and feedbacks on this so please go check it out. * Attack – Attack – Yeah I know, the name itself does not tell you much, so here goes. If I was standing in front of you , you would probably want to attack me. So stand so that your right side is facing me, now jump out like y ou are doing a jumping jack but your head is still facing me, now when your legs jump out, use your right palm to smash my nose in, when your legs jump back in reach back, now do that again. After you do that twice, do a complete 180 degree (in the air) turn and repeat that with your left palm. * Power Knee – Knee – These are the same as the Insanity Fit Test. You can start with either leg, and then switch after the allotted time. time. _Go At Your Own Pace_ Remember Remember form first. * Ski Down Hooks – Hooks  – Another Insanity favorite, the key to this exercise is to get that butt back and keep your form extremely tight. You can seriously hurt yourself if you don’t. * Belt Kicks – Kicks – Another oldie but goodie, make sure you get that butt back and that leg up. I was in serious pain (tired) after doing Ski Down Hooks, mainly because it’s a slower exercise and my body, once in high intensity motion, wants to stay there. *Forward/Back Suicides – Suicides – If you ever played basketball or football in high school, then you know what suicides are, or you have done them under another name. Suicides for the sake of this video are using fast feet; you take very quick short steps forward and touch the ground, then take the same amount of steps back and touch the ground

again. Does not sound like much but these are a burnout exercise. *As in all exercises, be sure to keep those knees behind the toes. *Push-Up ABS – ABS – These are also know as Spider-Man Push-ups Push- ups in that, that’s exactly what you look like when doing them. If you start out in a plank position position and start to drop your chest into the floor use one leg to bring your knee to the same shoulder (Right knee-to-right shoulder, Left-to-left) Left-to- left) For this exercise it’s not absolutely critical to bring your chest to the floor as this exercise is an abdominal exercise and not a chest exercise. BUT if you want extra credit and a silver star beside your name, bring that chest down. Since my chest chest is one of the weakest parts of my body, I was straight up in the hurt locker for this exercise….yes and it’s NOT a chest exercise. *Plank Punches – Punches – Just as the title says, get in a plank and alternate punches with one arm. And get that butt out of the air, I already know it’s up *8 Jump Ropes/ 8 Hop Squats – Squats – For your Jump Ropes, you are doing a double under, meaning if you had a jump rope in your hand, you would bring your rope under you 2x for every 1 jump you take (If you can). Your Hop Squats are the normal Hop Squats nothing new here. Form first. Take a break if you need to. *Squat speed bag – bag – While in a squat, pretend you have a speed bag in front of you and go for it, the key here is speed. Speed. Speed. Make extra sure you are are low with your butt back. -Finished-

Insanity – Pure Cardio – Review Like all of the other Insanity workouts, the structure structure of the workout is the same; warmup, stretch, workout, stretch. And just like the other videos I have written about, the *warm-up – *warm-up – stretch* sequence sucks! sucks! It sucked in first video, and and it still sucks in this video. Remember when you were a kid and you just came inside from playing in the grass or streets or whatever? Then your mom/grandma called you inside for something lame like trying on some clothes or eating. It’s like the biggest buzz kill ain’t it? All your friends are outside yelling ye lling and screaming and you are inside getting poked or prodded. Same thing with the *warm-up-stretch* sequence; it starts off with this really kick ass warm-up, warm-up, then you stop to stretch. It’s horrible. I will continue to write about th is as long as it’s being done. Warm-up So the warm-up is the same as the rest of the workout. There are three rounds of  exercises that are progressively harder. Round #1 – #1 – Warm-ups Jog – Jog – Keep your core tight. Jumping Jacks – Jacks – Keep your arms straight and touch your hands. Heisman – Heisman – Get both feet off the ground between jumps. 123-123 – 123-123 – Just like a Heisman but you are adding 3 step in between. Butt Kicks – Kicks  – Just what they sounds like. Gets those heels to your butt! High Knees – Knees – I didn’t say low knees either, get those knees up! Mummy Kicks – Kicks – Make sure you keep those arms straight and your legs straight. If you are not sure what they are, this is a good reason to get the video. Round #2 – #2 – Warm-ups – Warm-ups – Now faster Jog – Jog – Keep your core tight. Don’t get sloppy. Jumping Jacks – Jacks – Arms out – out – Watch your form. Heisman – Heisman – Form and control is what you are going for. 123-123 – 123-123 – Form, Form, Form. Butt Kicks – Kicks  – Don’t get lazy on me.

High Knees – Knees – Use your core to lift your knees. Mummy Kicks – Kicks – Don’t let the bad form monster get a hold of you – you – make sure you keep your arms at shoulder height. Round #3 – #3 – Warm-ups – Warm-ups – This is the round you go as fast as you can go. Jog – Jog – As fast as up can safely go. Jumping Jacks – Jacks – Concentrate on speed speed.. Heisman – Heisman – Basically you are just jumping back and forth as fast as you can. Don’t hurt yourself. 123-123 – 123-123 – These are difficult to do fast, be safe and concentrate on form. Butt Kicks – Kicks  – These are also hard to do fast and by now you are tired. Form, Form, Form. High Knees – Knees – Don’t half -ass -ass it, go for speed. Knees still need to come up as high as you can. Mummy Kicks – Kicks – Go for broke. Stretch This is the part that I do not like about this DVD set. However, since your core temperature is already high and your muscles are warmed up, get a good stretch in….you are really really going to need it. Also, get hydrated because there are NO BREAKS during the actual workout (only the ones you make for yourself). Make sure you stretch EVERYTHING. EVERYTHING. Water Break – Break – 30 Seconds *Remember this is the only scheduled one, so en joy it.* Water Break – Break – Seriously get some water, this workout is HARD. If you are anything like me, you are thinking…yeah sure dude, how hard can it actually be? I get it, and you will see. Suicide Drills *This was featured in the Plyometric Cardio Circuit review* review * With a name like suicide drills you know they suck. The exercise is like cooking eggs, very easy to do, but very hard to master. Suicide drills are like the 123 drill done in the warm-up; however, in between steps you are touching the ground with your opposite hand from the side you are drilling on. The key point here is proper form and keeping your core tight. This improves form and agility. This is a matter of time and not repetitions.

Switch Kicks Sort of like Switch Feet, Switch Kicks do just that; you bounce off your opposite leg and kick out with the other leg. You just have to find a groove and stick with it. It’s a very easy and fun move to do. Make sure you use your arms to maintain balance. Again, this is a timing thing and not a repetition thing like in the other videos. Wide Football Stance *This was featured in the Plyometric Cardio Circuit review.* A few additional key points to remember when doing these are to push yourself and make clean adjustments when you turn left or right, or when you move to the front or back. During your “Set,” do not stay down for more than one second. You want to keep moving and maintain the highest tempo you can. I know I am saying this a lot but I mean it. Everyone, YOU HAVE TO PUSH. Sprint – Sprint – try and move your feet as fast as you can. Think like you are running over hot coals. KNOW YOUR LIMITS DON’T KILL YOURSELF Repeat Wide Football Stance Stance Jacks Just like jumping jacks, but your hands touch the ground. You do normal jumping jacks with your lower body; however, instead of putting your arms up and touching your hands over your head, you touch the ground with one hand when your legs are in the spread position. It’s not a difficult move, but very effective. I have neve r done this variation before, and I liked it. Push your butt out to go deep into the exercise. This is pretty much just like the jack squat, if you can’t tell from my description. Pedal The pedal exercise is actually two exercises combined. It is a full on sprint combined with a lunge (one for each leg) le g) in between sprints. Be sure you keep your knee over your ankle. Hooks and Jump Rope

There really is nothing to figure out in this exercise. You throw 8 hooks with either your right or left hand, then jump up and do a double (meaning your imaginary rope goes under your body 2x) jump rope. Then switch hands and do another 8 hooks. Even though there are no predetermined breaks, don’t hurt yourself. Tak e one as you need it and get back into the game. Power Jacks – Jacks – This is from the Fit Test review Power Jacks are like normal jumping jacks but you do a sq uat when your legs go to the out position and your arms do not touch when you are in the up position. *Remember – *Remember – DO NOT compromise form. Level 2 Drills – Drills – Also from the Insanity Plyometric Cardio workout. Level 2 Drills are just like Level 1 drills, but instead of 4 push-ups and 4 plank level mountain climbers, you do 8. Frog Jumps Frog jumps are just like the ones you did as a child. You come from a standing squat and jump forward, then backwards. Easy but not fun, especially since you should be tired at this point. Make sure your butt stays down and both of your arms touch the floor. Power Knees This exercise is also from the Fit test review. I personally call these coconut crushers. You are taking one knee and pretending you have a coconut in both hands, then in a diagonal motion attempt to crush that coconut with your knee. Do at least 50 on one leg, then switch knees. Mountain Climbers – Climbers – Another workout from the Plyometric Cardio Circuit set. This exercise is the standing up version. Just like rock climbing, get y our arms way up in the air and start climbing your imaginary mountain. Do as many as you can. Ski Down – Down – Another workout from the Plyometric Cardio Circuit set. Not much to add other than to be sure you land softly on your toes (like a cat). You r knees will send me an email later thanking me. Be sure to keep your knees together. Lastly, swing your arms for momentum. Scissor Runs/ Switch Feet

Guess where this workout came from – from  – Yeah, just like all the other ones. Not much to add at this point except just make sure you keep up with the pace. Suicide Jumps – Jumps – This is from the Fit Test set Suicide jumps combine a plank with a jump in between. This is the only additional information I can add to this. Push-up Jacks Since I linked to other reviews above, above , I am sure you have read this already. Water Break – Break – 1 minute. Stretch – Stretch – Don’t skip this, very important, also crazy at this point for reasons you can already guess. DONE!

Insanity – Cardio Abs As a fitness trainer I am considered WAY above average fitness shape. What I consider easy is almost a death sentence for most people. For example just last week on Wednesday, Julie and I went to San Francisco to eat at Scoma’s on Pier 47. While on Fisherman’s Fisherman’s Wharf, we thought since we were already in San Francisco, we might as well walk across the Golden Gate Bridge. Twenty-five miles and ove r three hours later, we were done. Personally, I didn’t think anything of it. But talking to my editor/friend Julie, apparently walking 25 miles, half of which is mostly uphill, is somewhat of an accomplishment for a lot of people. So, keep in mind that when I say something is not that hard, that it’s coming from a fitness trainer who rides his bike 40 ~ 6 0 miles several times per week in the spring/summer time *just for fun.* Personally, I like mind bending, complete exhaustion workouts just so I feel alive. If you consider yourself in the average shape range, this is going to be a good workout for you. If you are like like me, don’t bother with the Insanity Cardio Abs. Instead, precede directly to Ab Ripper X in the P90X series; it’s much better than your double espresso shot morning latte from disgusting ass Peet’s coffee :p Insanity Cardio Abs Ok. The start of this is as normal. Warm-up, stretch, stretch, exercise then stretch again. again. Same format – format – different day. For this exercise sequence you are going to need a mat. Warm-Up Jog High Knees High Knees with Twist Jump Rope – Rope – Keep knees soft Tuck Jumps – Jumps – Use core to lift knees Water Break – Break – 30 Seconds – Seconds – Don’t stop moving Wide Tuck Jumps – Jumps – These are the same exercise you just did in your warm-up, but your leg stance is wide. Hence… Get into the C-Sit position Twists – Twists – Here all you are doing is having your arms in front of you and twisting side to side in your C-sit position

Twist with Knee The same thing you just did but you are adding a knee to your forearm A-Frame Ab Twists These are more or less the same thing as the twist, but your arms are extended into an A-Frame shape.

A-Frame with Knee – Knee – Hi! Hold Center – Center – Just hold yourself in the C-sit position Water Break – Break – 30 Seconds – Seconds – Return to the C-Sit position Single Leg Rises While you are in the C-Sit position, extend one leg on the floor. Now raise that leg so it is still extended and about 2 inches off the floor. The sequence for this exercise is in, out, up, down. Now do that with your leg keeping it off the ground. Only go as far as you can comfortably go, while still maintaining good form. Remember this is an abs exercise so use your core to move your legs. Insanity Cardio Abs The biggest problem I see with most people who are new to working out, whether it is in the gym, at home or otherwise, is newbies think think more is better. This is especially true with men in the gym. I will see guys who have not worked out in ages try and lift the heaviest amount of weight they possibly can. Consequently, their form form is so bad they will end up injuring themselves. WRONG, WRONG, WRONG. DO NOT sacrifice reps or weight in place of proper f orm…EVER. orm…EVER. For women or girls, this is true in a different way. About 65~75% of the readers to this website are women. So for women I will use an example you will understand. Although women don’t necessarily do this in exercising, they will do this when applying app lying make-up. For most newbies (read young and old) women and girls, most think that more make-up is better. WRONG, WRONG, WRONG. Just because your skin is not perfect like you see in some magazine that tells you that you suck suck,, does not mean you need to cover-up whatever skin problems you have (pimples, wrinkles, bags under your eyes, etc.) with make-up. Just like with exercise less, with proper application, is one million times better than just more make-up. -

Remember – Remember – Less is more. Form is better than quantity.

Single Leg Rises Continue this exercise with your other leg. – leg.  – always rest when you need it. Water Break – Break – 30 Seconds Both Leg Rises Now you are going to do the same thing you just did with both legs at the same time. High Plank Position You are now assuming the high plank position. High Plank Alternate Knees While in the high plank position (i.e. a fu ll push-up position), use your core to bring your knee to your shoulder – shoulder  – alternating sides. Remember my little spill about proper form. High Plank Fast Knees Same exercise you just did, did, now pick up the the pace. Form, Form, Form. High Plank Position Assume the low plank position (i.e. in a push-up position but on your elbows) Low Plank Alternate Knees Watch your form and keep your butt down. Child’s Pose Use this time to stretch and take a quick breather. Pulse Tucks – Tucks – Low & High In this exercise you are in both a low and high plank position. Here you are only moving your abs and butt while keeping the rest of your body as straight as possible. The focus here is to utilize your abs to make the most of the exercise. You are pulsing 5 times then switching plank positions. Stretch – Stretch – Really use this time to stretch – stretch  – Very important. Done!

Insanity – Core Cardio and Balance Warm-Up If you have been fo llowing my other Insanity reviews, then you know the general format of the videos: Warm-up, Stretch, Workout, Stretch. Switch Heel Kicks – Kicks – It’s just what it sounds like, you are pretending to jump rope while alternating your heels outwards. Make sure you are landing softly so you don’t mess up your back. Mummy Kicks – Kicks – We have done these previously in other workouts so you should be familiar with these Football Shuffle – Shuffle – Just as you would see at any football camp where players are moving (shuffling) side to side and clapping at the end. Log Jumps – Jumps – Sprint, then jump over your imaginary log while in one place – place – Be sure to land softly and keep your core tight. 8 High Knees / 8 Power Jacks – Jacks – This is also incorporated from other workouts in the Insanity series – series – Make sure you get your knees up and you are doing full squats for your Power Jacks. 8 Fast Feet / 8 Hooks – Hooks – This exercise is sprinting for eight seconds, and then alternating your boxing 8 hooks. The key here is to focus on power when throwing you hooks. DONE. Warm-up complete now you are going to transition into stretching. Stretching – Stretching – Now that you have your warm-up done and your core temperature up you are going to stretch. **In none of my reviews do I give the exact stretching sequence or the workout times because, when you are serious about getting in shape, you will order the program because it really works. I give these reviews to show people that these are the real deal, and not BS that is just a bunch of TV hype.** Water Break – Break – 30 seconds – seconds – DO NOT SKIP WATER BREAKS. This is very important. I know people do because as a fitness trainer I do it myself when I shouldn’t. Moving Ski Hops – Hops – Just like you are going down a slope. Keep your feet together and hop 4 times to the left and 4 times to the right. Make sure you knees are together and you are using your arms for propulsion.

Hit the Floor – Floor – This is also from previous Insanity workouts. If you need to know what they are just use the search button at the top of the page and type in “Hit the Floor.” This is an easy and effective workout. Level 1 Drills – Drills – Another exercise taken from previous workouts. This exercise take a tad bit more muscle. You drop down and do: 4 push-ups 8 running mountain climbers *Be sure to keep your butt b utt down during this exercise.* Heisman – Heisman – You should should be doing these in your sleep by now. It’s in almost every warmwarm up of this series. 8 Switch Kicks / 8 Hop Squats – Squats  – Another workout taken from previous disks. In your switch kicks be sure you are getting off the ground as high you possibly can. The focus here is intensity. The same for your hop squats. Be sure to get your butt down and legs wide. High Jumps – Jumps – Jump as high as you can and land softly. This e xercise has nothing to do with the amount you can do but how high you can jump. Keep pushing for hei ght and not reps. Wide Plank Walks – Walks – Start in Plank position (If you do not know what a plank is go to the very first Insanity intro review. review . It gives the basics of what Insanity is and the fundamental exercise positions you are using.) Then using your hands and feet “walk” for times to the left, then 4 times to the right then back to the left. This works your pectoral muscles big time! 8 Elbows / 8 Suicide Drills – Drills – Another exercise from a previous DVD, throw your 8 elbow punches, and then go right into your suicide drills. In your suicide drills, make sure you are touching the ground EVERY time. Don’t get lazy. Balance Now we are transitioning to the balance section of the workout. I was kinda bored with the workout thus far. Here is where it started to get my attention. 4 & 4 hops – hops – Very easy exercise and effective exercise. All you are doing is hopping 4 times on your left leg, then alternating 4 times on y our right leg for the allotted time period. Jab Switch Jump Squats – Squats – OK these are fun if you are a plyometric fanatic like me. You start off in a squat with your “dukes” up (your boxing hands). Then you throw 8 jabs

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with BOTH hands. After your 8 jab while still in your squat position jump up and do a complete 180 degree turn in the air. Land and repeat. Keep doing these for the allotted time period. Hip Flexor Burners – Burners – Oh boy!!!!!! This is where it gets exciting!!!! Brace yourself as this is not for the faint of heart. You first start off with a simple thrusting knee lift. All you do he re is use your arms for balance then lift/thrust your knee forward; however, only tap your toe on the ground and never put it fully on the ground on the way down. Remember, it is a hip flexor burner. At the end of your knee thrust, lift your same leg-up to a 90 degree angle and pulse it up and down. Remember to keep your elbows up, Now with your leg still at a 90 degree angle, extend your lower leg out then back down. Remember to keep your core tight. Never let your leg hit the ground (if you can) for the entire duration of the exercise! Repeat on the other leg. – leg.  – Yeah this exercise is HARD. Water Break – Break – 30 Seconds – Seconds – Do it – it – you need it. Oblique Knee Lifts – Lifts – Using your right arm and your right leg out to the side. Bring your elbow to your knee (or as close as you can get it). Repeat with left arm and leg. Shoulder Burners in Plie - More deliciousness here!!! Get into the plié position, arms out to the side, and pulse your arms. Stop pulsing an immediately swing your arms front and back to the side. Immediately take your arms and go directly up over your head so your fingertips touch Immediately take your arms out and do small reverse circles (small circles)  – Keep your arms straight out Immediately go into big forward circles Cool Down Stretch – Stretch – Make sure you actually do these DONE!!!

Insanity Max Interval Circuit  Like every other workout in this series, the structure is Warm-up, Stretch, Workout, and Stretch. I still don’t like the fact that you do an intense warm-up warm -up to get your heart rate and core temperature high, then immediately go into static stretches. I believe that if you HAVE to do it this way, then at the very least do some ballistic stretches just to keep moving. Warm-up OK, no deviation from the norm here, the warm -up is the same as all the other videos thus far. Round #1 Jog – Jog – For the first round, don’t go crazy Straight-Arm Jacks 123-123 Jump rope – rope – No you are not using an actual jump rope High Knees with your Arms out Switch Kicks – Kicks – Try and get both feet off the ground for at least a split second Hit the Floor Side-to-Side (S/S) Floor Hops – Hops – I don’t think we have ever done these in a warm-up warm -up or workout…I may be wrong though. Get in a plank posi tion with both feet and knees together and off to your right side, now jump over to your left side (while still in the plank position) try and get your legs up as high as po ssible, like you are going on the outside parameter of a rainbow with your feet. Round #2 – #2 – Be sure to keep your core tight throughout the warm- up Jog Straight Arm Jacks 123-123 – 123-123 – Be sure to suck you stomach in and keep your core tight for this exercise Jump rope High Knees / Arms out-Use your core to lift your knees Switch Kicks

Hit the Floor S/S Floor Hops Round #3 – #3 – This is where you go full-out! full-out! Don’t compromise form Jog- Not really a jog, more of a sprint Straight Arm Jacks – Jacks  – go for speed without compromising form. Jump rope High Knees / Arms out Switch Kicks Hit the Floor S/S Floor Hops Warm-up Done! Time to stretch. This is still the worse part of the DVD, and yes I have said it in every single Insanity workout we have done thus far. In no class of mine would you ever go full bore then stop instantaneously to do stretches. It is the equivalent of doing the Po lar Bear dive after you just sat in the sauna for 30 minutes…just not a good idea. Stretch This is comprised of various full body stretches to get your joints ready to roll  – very important and necessary. If you are on the fence about getting any of these DVD’s, have a look around my site for all the reviews (including p90x)…and no, they are not all good. It’s an honest review. I am now a Beachbody coach so when you are ready to buy go here here.. Also you can go and checkout the Shakology program for a nutritious meal.

This was a good workout, and is one of the longer workouts of the whole series. It’s hard if you really go for it, which should be every workout you do. Don’t half ass any workout. Half-ass workout = Half-ass results. Etch it in your brain. Water Break Insanity Max Interval Circuit First thing to remember is these are long circuits, take a break when you need to and watch your form/technique.

Pedal/Power Lunges You run in place (Pedal) for a few seconds then immediately going into Power Lunges. Power Lunges are done with both hands straight up in the air then jump into a lung with you right leg forward, then jumping into another lunge with your left leg forward. fo rward. Ski Abs/Push-up Jacks/In-out abs/Oblique push-ups Yes this is one exercise; we have done these exercises individually in the past but not as a set. Ski Abs – Abs – Get into a plank position, then step both feet out to your right (this is your start position) Now hop back into a plank position, position, next hop out to your left. (Buy the DVD to know how many you are supposed to do). Push-up Jacks – Jacks – We also have done these in other Insanity videos- Get in a plank position. When you go down to do a push-up hop your legs apart, then come back up. In-out abs – abs – From the plank position use your core to hop inwards (knees to chest) Oblique push-ups – push-ups – Also from the plank position, bring your left knee to your left arm, and then bring your right knee to your right arm. Power Strike This is a striking exercise and requires a touch of coordination and concentration. First, start off by shifting your weight to your left leg, next step-out with your right leg, third use your left fist to punch toward the ground toward your right leg. Repeat 2X then switch to your right leg. This is a difficult d ifficult exercise to write in words, which is another reason you need to buy the DVD’s from my shop shop.. Frog Jumps Get into a frog position with just your fingertips touching the floor. Next jump up with your hands in the air. Get back into the frog position. Lastly jump backwards with your hands in the air. Repeat for the allotted time. Water Break – Break – 30 Seconds Repeat the circuit for Round #2 Pedal/Power Lunges Ski Abs/ Power Jacks/In-Outs Abs/Oblique Push-ups Power Strikes Frog Jumps

Water Break – Break – 30 Seconds Repeat the circuit for Round#3 – Round#3 – Here is where it sucks and is very hard if you are putting forth 100%. Remember half-ass workout=half-ass results. **Remember not to compromise form…EVER** If you feel like your form is off (you will) then take a break. There is no shame in it. Pedal/Power Lunges Ski Abs/ Power Jacks/In-Out Abs/Oblique Push-ups Power Strikes Frog Jumps NO Water Break – Break – we immediately go into the next exercise! Football Runs/ Cross Jacks Football runs – runs – are simply you do a complete circle with your body, using steps and not spinning on one foot, then clapping, then going in reverse Cross Jacks – Jacks – Are simply jumping jacks that you do with one arm and your other arm will be on your abs, and then repeat with on the other arm. Water Break – Break – 30 Seconds Jump Hooks This is another multipart exercise that should be called Hookjumps but it’s not, so learn to live with it. First start out with 4 high hooks with your left hand. Then get down in a low squat position and give me 4 low hooks with your left hand. Finally jump up and give me 2 double rope jumps – jumps – meaning jump high enough so your imaginary rope will come underneath your legs 2x. Repeat with your right arm High Knee w/Twist These are the same as your normal high knees but you are only adding a twist every time your knee comes up. High – High – Low Jab w/Squat

There is a similar exercise in the P90X series. Starting out in a squat position facing forward, use your left arm to punch toward the left bottom edge of the room, next  jump up and punch toward the right edge of the room. Do this for the allotted time period. Be sure to land softly from your jumps Floor Switch Kicks Get into a “M” position. The “M” position is a reverse plank or table top with your butt down (but not on the floor). Now do you remember the switch kicks you do in the warm-ups? warm-ups? Good now you are going to do those, but on the ground. Don’t think for 1 second that this is an easy exercise. Strive to get both feet off the ground for a split second. Water Break – Break – 30 seconds Set #2 – #2 – Round #2 Jump Hooks – Hooks – Watch your form and stop if/when you need to. High Knees W/Twist – W/Twist – Watch your form and stop if/when you need to. High – High – Low Jab w/Squat – w/Squat – Watch your form and stop if/when you need to. Floor Switch Kicks – Kicks  – Watch your form and stop if/when you need to. Water Break – Break – 30 seconds Set #2 – #2 – Round #3 Jump Hooks – Hooks – Watch your form and stop if/when you need to. High Knees W/Twist – W/Twist – Watch your form and stop if/when you need to. High – High – Low Jab w/Squat – w/Squat – Watch your form and stop if/when you need to. Floor Switch Kicks – Kicks  – Watch your form and stop if/when you need to. 1-2-3 Jab Across – Across – Just like the exercise states, you are doing the same 1-2-3 exercise that you do in your warm-up warm- up but at the end of that exercise you add a “Jab across” with the opposing arm. For example: If you are going to your right, jab with your left. Water Break – Break – 30 seconds Set #3 – #3 – Round #1 Side Suicide Jumps Starting in a standing position, you are going to go into a left offset push-up position. An offset push-up position is just like a normal push-up but everything from your

shoulders back to your feet is in an “offset” position, meaning you are going to torque your body as far to your left as you can in the plank position. Next you are going to  jump up with your hands hands straight in the air then repeat to to your right side. Squat Hooks This is less of a complicated exercise, just as the name states you are combining a squat with a hook. So as you are going down for your squat throw your hook with your left arm, repeat with your other arm. Full Body Drill This exercise is a combination of 3 different exercises joined together. Start in a standing position arms up. Jump down and do 8 mountain climbers. Next do a set of 4 moving push-ups to your left. Lastly do a set of 8 wide leg mountain climbers. Now repeat this same sequence to your right. Plank Punches In a plank position, use one arm to straight out above your forehead. Alternate between your left and right arms. Water Break – Break – 30 seconds Set # 3 – 3 – Round #2 Side Suicide Jumps – Jumps – Watch your form and stop if/when you need to. Squat Hooks – Hooks – Watch your form and stop if/when you need to. Full Body Drill – Drill – Watch your form and stop if/when you need to. Plank punches – punches – Watch your form and stop if/when you need to. Water Break – Break – 30 seconds Set # 3 – 3 – Round # 3 – 3 – Yeah this is where it sucks, because you are already silly tired. Don’t compromise form. Take a break when you need to. WORK! WORK! WORK! WORK! Side Suicide Jumps – Jumps – Watch your form and stop if/when you need to. Squat Hooks – Hooks – Watch your form and stop if/when you need to.

Full Body Drill – Drill – Watch your form and stop if/when you need to. Plank punches – punches – Watch your form and stop if/when you need to. DONE!

Insanity – Max Interval Plyo – Review Warm Up Round # 1 Jog: Here you are just jogging in place Straight Arm Jacks – Jacks  – You should be familiar with these by now 123 123 – 123 – Another warm-up maneuver that we have been doing consistently Jump Rope (side-to-side) S/S – S/S  – Pretty self-explanatory. Arms Out High Knees – Knees  – Just as the name indicates, here just make sure you are lifting your knees from your butt & Abs NOT your legs Switch Kicks – Kicks – We have done a million of these, just make sure you are kicking out and keeping your elbows in. Hit the Floor – Floor – The ol faithful Hit the Floor, let me reminisce the ways I love thee. Jump from the down position and gets those hands up!

S/S Floor Hops – Hops – For some reason everybody in our FIIT camp hates these Warm Up Round # 2 Jog Straight Arm Jacks 123 123 Jump Rope S/S Arms Out High Knees Switch Kicks Hit the Floor S/S Floor Hops Warm Up Rough #3 – #3  – This is it, time to gun it. Jog – Jog – I really mean sprint! Straight Arm Jacks – Jacks  – Quick, Quick, Quick 123 123 – 123 – This builds your explosive power Jump Rope S/S – S/S – Calves builder

Arms Out High Knees – Knees  – Speed Speed,, Speed, Speed, Not low knees Switch Kicks Hit the Floor – Floor – Go as fast as you can possibly go. S/S Floor Hops – Hops – This is going to hurt if done properly. Water Break: 30 Seconds Stretch – Stretch – Don’t Skip your stretch, even if you feel like you don’t need to, its a tried, tested and proven way to prevent injury….DO IT. Max Interval Plyo I hope you are ready to get your ass kicked because this is a very hard workout Switch Jumps We have done these before in previous videos, we have even incorporated these into our (Julie’s) FIIT Camp. Don’t worry if you can’t do these. In a class of 20 average in shape people ranging from in good shape to overweight, about 2 or 3 people can do these correctly. So put it this way, only the top 20% or 30% of the American adult population can actually do this exercise, and really I would say this is true for the whole Insanity workout series. So if you wanna get in shape, you have to train like the best. Start off in a low squat position, then jump from that squatting position and do a 180 degree turn in the air…land softly on your toes. Squat Push-Ups This is also an exercise from a previous workout, here y ou just start off in a squat position, then then drop your whole upperbody to the floor with your hands at shoulder width then push yourself back up. Wide In & Out Abs These are just what they sound like; you keep your legs out wide throughout the whole exercise. Start off in a wide leg plank position, and then jump your legs towards the outside of your hands. So you are just keeping your legs wide and jumping in and out while focusing on your abdominal muscles. Be sure not to drop your hips. Power Jumps This is very good plyometric exercises that for some reason people have trouble with. All you do is jump straight up, then at the top of you jump you bring your knees up to waist level. At our workout sessions people for some reason have trouble with this one, so it can be considered an advanced workout exercise.

Water Break – Break – 30 Seconds Round # 2 Switch Jumps – Jumps – Lands softly so you don’t d on’t mess up your back. Squat Push-Ups – Push-Ups – Be sure you sit back into your squat. Wide In & Out Abs Power Jumps Water Break – Break – 30 Seconds Round # 3 – 3  – Last round for these exercises – exercises  – Go at your own pace and rest when needed. Switch jumps Squat Push-Ups Wide In & Out Abs Power Jumps One Legged “V” Push-Ups Push-Ups The “V” position refers to a Pike position or you turn your into Pike’s Peak the famous mountain in Colorado. So start off in a regular plank position then walk your hands and legs so your butt is sticking straight up in the air, go as far as you can then rotate you hands so your fingers are facing each other, then with your knees together lift one leg from the knee down, then start your Push-ups, you are only going to go down a few inches for this exercise to be effective, go for 30 seconds for each leg. **Be sure your knees and thighs are together**. Water Break – Break – 30 Seconds Round #1 Pogo Right- Again in a class of 20 + people maybe 2 or 3 can actually be even remotely close to being able to pull this exercise off. D o what you can. Start off standing on your right leg with your left knee up. Hold your arms straight out, now use your arms and left leg to balance yourself and touch the ground only bending at the waist, now from the down position use your left leg to power yourself up into a small jump. Power Push-Up Ok this exercise is HARD, I can only do a few of these correctly at this point in the workout. Start off in a plank position then do a normal push-up, however when you

are in the down position, you have to POWER your body up so that your feet land just a few inch back from your feet, then repeat for the allotted time. This exercise is very easy to get lax on and not do them correctly. The key is to work on your explosive power and to NOT go for strictly numbers. You will be able to tell the difference. Globe Twist Start off standing straight up, then position your legs so they are just beyond shoulder width, now put your left shoulder to your y our left knee, next jump to the right using your arms for momentum, when you land on your right, bring the right shoulder to your right knee, then repeat. **Keep your butt centered**. The whole basic move of this exercise is jumping left to right. Level 3 Drills We have done this drill several times in this series. First start off standing straight up, then you drop down into plank position, next you do 16 push-ups, now do 16 mountain climbers. Lastly come back to your starting position, Repeat. This is a Level 2 Drill. Water Break – Break – 30 Seconds Round #2 Pogo Left Power Push-Ups Globe Twist Level 3 Drills Water Break – Break – 30 Seconds Round # 3 – 3  – Do what YOU can do. Pogo Right & Left Power Push-Ups Globe Twist Level 3 Drills Power Lunges / Hop Squats Yep, another oldie but goodie from previous workouts. First start off with some Power Lunges. Power Lunges are plyometric lunges but you are only doing 2 of them, then

immediately go into 2 Hop Squats, the same hop squats from previous workouts. Do this for 8 sets. Water Break – Break – 30 Seconds This is the last round so make it count. Side Push-Ups Again, an exercise from a previous workout. The thing with Side Push-Ups is you better do these correctly or you risk getting yourself hurt, if need be go back and read about the Side Push-Ups and be extra sure you get your form correct, the old adage applies here “measure twice, cut once!” **Keep your core tight** Switch sides. Kickstand Touch the Floor Here you are down in a runners lunge, then you use your power leg (the leg in the long position) and opposite arm to push yourself up into a hop. Then come down and touch the floor, you will be landing in the runners lunge position. **Be sure to keep your knee over your ankle in your lunge leg (the leg in the bent position) 8 Power Knees / 4 Diamond Jumps This is just a combination of a few different exercises that you should be familiar with now if you have be en keeping up with the Insanity Review Series. The power knees are standard and so are the diamond jumps, you are just combining the two together. Start off with power knees on your right side, do your diamond jumps then do power knees on your left side, then diamond d iamond jumps. Repeat Balance Push-Ups These are hard at this point in the workout. First you start off with a regular push-up, but when you come to the up position, you will balance on your right arm and right leg (meaning you lift your your left arm and leg simultaneously in a straight out position) then drop to the down position and repeat with your left arm and left leg. Keep your elbows close to your side at all times. Insanity – Insanity – Max Cardio Conditioning – Conditioning  – Review Warm-up: *Jog: Like a bunch of other insanity workouts, Insanity – Insanity  – Max Cardio Conditioning we start with the jog. Okay now that I said you should go full blast with your workouts what I mean by jog, really is jogging not running.

*Jumping jacks – jacks – arms up *Jump rope S – S – S (land softly to protect those knees) *High knees – knees – arms out – out –use use your core to lift your knees *Switch kicks Hit the floor (keep your core tight) S – S floor hops (don’t BS here. get those feet up and over) is as good as people think. Now you know. Round two: repeat the warm-up cycle again, but this time go slightly harder. Round three: now you’re going full tilt. *So for you instead of jogging, Sprint *jumping jacks *Heisman *one – *one – two – two – three *high knees *Water break Stretch *water break Insanity – Insanity – Max Cardio Conditioning – Conditioning  – Review – Review – The Workout High low jab with squat – squat  – the high low jab squat is exactly what it sounds like. You’re physically jumping into the air and jabbing the air and when you land you squat and jab again. With this exercise it’s not about how fast you go, it’s about doing the exercise correctly. Do this exercise for the specific allotted allotted time and then change arms. Remember to a break when you need to.

*Football runs – runs – these are basically modified burpies. Start out in your normal football runs (which are standing sprints) then when the signals given drop to a plank at the bottom position, when the signal’s given again jump back into your football runs. Remember what I said about form. Keep it tight.

*Basketball shot with squats-these are exactly what they sound like, you are a jump shot then getting into a low squat then you are f orming a U as your squatting then you’re taking another basketball shot with the other hand.

*A Right – left -kicks: in this exercise you are just kicking with your left and right foot. The goal here is to keep that leg off the ground as much possible, so when you take a kick only bring your foot down to the ground momentarily, in this exercise speed is your friend.

*Diamond jumps – jumps – in this exercise you are making a diamond with your body. So when you jump in the air kick your legs in so that the soles of your feet touch and your arms form the tip of the diamond. When you land get into that deep squat then jump up and do it again.

*In – *In – out push-up jacks – jacks  – we already covered in – in – outs, now we’re just adding push-up push -up  jacks. Push-up jacks jacks are just jumping jumping jacks but in a push-up form. So when you are in a plank position when you drop into a push-up push- up spread your legs like you’re doing a  jumping Jack, when you go back up go into a regular plank. These are a bitch.

*Suicide jumps – jumps – I think we have done enough of these to commit suicide for the entire nation of Burma.

*High knee/low/floor sprints – sprints  – high knees are pretty self-explanatory, low knees are the same, floor sprints are just mountain climbers. The key here again is speed and form.

*Ski abs – abs – we have done 1 trillion of these and other insanity workout DVDs you should love them by now! If this is your first time on my website check out my other insanity reviews.

*Here start a recovery exercise – exercise  – kick step back – back  – this exercise is just like the title states, you kick out with one leg then step back with the opposite leg and touch the

floor(when you step back you’re getting into a runners lunge). Repeat this exe rcise with the other leg. *Squat twist – twist – I don’t think we have done this exercise before. A squat twist is a modified jumping jack where instead of lifting your arms out and up over your head, when your legs jump out, take one arm and squat and twist so one arm touches the opposite leg. Jump back in then repeat to the other side. * Over The River Hops – Hops – There are the same thing as speed skates that are done in P90X but not as intense. If you y ou are not familiar with my P90X reviews, My Core Synergistics review is the #1 listing in Google (yes the entire world!). I have gotten a lot of review and feedbacks on this so please go check it out. * Attack – Attack – Yeah I know, the name itself does not tell you much, so here goes. If I was standing in front of you , you would probably want to attack me. So stand so that your right side is facing me, now jump out like y ou are doing a jumping jack but your head is still facing me, now when your legs jump out, use your right palm to smash my nose in, when your legs jump back in reach r each back, now do that again. After you do that twice, do a complete 180 degree (in the air) turn and repeat that with your left palm. * Power Knee – Knee – These are the same as the Insanity Fit Test. You can start with either leg, and then switch after the allotted time. _Go At Your Own Pace_ Remember Remember form first. * Ski Down Hooks – Hooks  – Another Insanity favorite, the key to this exercise is to get that butt back and keep your form extremely tight. You can seriously hurt yourself if you don’t. * Belt Kicks – Kicks – Another oldie but goodie, make sure you get that butt back and that leg up. I was in serious pain (tired) after doing Ski Down Hooks, mainly because it’s a slower exercise and my body, once in high intensity motion, wants to stay there. *Forward/Back Suicides – Suicides – If you ever played basketball or football in high school, then you know what suicides are, or you have done them under another name. Suicides for the sake of this video are using fast feet; you take very quick short steps forward and touch the ground, then take the same amount of steps back and touch the ground again. Does not sound like much but these are a burnout exercise. *As in all exercises, be sure to keep those knees behind the toes. *Push-Up ABS – ABS – These are also know as Spider-Man Push-ups in that, t hat’s exactly what you look like when doing them. If you start out in a plank position position and start to drop your chest into the floor use one leg to bring your knee to the same shoulder (Right knee-to-right shoulder, Left-to-left) Left-to- left) For this exercise it’s not absolutely critical to bring your chest to the floor as this exercise is an abdominal exercise and not a chest

exercise. BUT if you want extra credit and a silver star beside your name, bring that chest down. Since my chest chest is one of the weakest parts of my body, I was straight up in the hurt locker for this exercise….yes and it’s NOT a chest exercise. *Plank Punches – Punches – Just as the title says, get in a plank and alternate punches with one arm. And get that butt out of the air, I already know it’s up *8 Jump Ropes/ 8 Hop Squats – Squats – For your Jump Ropes, you are doing a double under, meaning if you had a jump rope in your hand, you would bring your rope under you 2x for every 1 jump you take (If you can). Your Hop Squats are the normal Hop Squats nothing new here. Form first. Take a break if you need to. *Squat speed bag – bag – While in a squat, pretend you have a speed bag in front of you and go for it, the key here is speed. Speed. Speed. Make extra sure you are are low with your butt back. -Finished-