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  • Insanity - Dig Deeper!: Week 1 2-Jan 1-Jan 31-Dec

    Transféré par

    Erick Venegas Herrera
    110 vues5 pages
    This document outlines a 9-week Insanity workout program with details on specific exercises for each day. It includes a fit test at the beginning and end of the program to track progress. The program consists of high-intensity interval training alternating between cardio and plyometric exercises with a recovery week in the middle. Performance metrics from 5 fit tests over the course of the program show improvements in areas like switch kicks, power jacks, and push-up jacks.

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    Titre original

    !Insanity Calendar

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    This document outlines a 9-week Insanity workout program with details on specific exercises for each day. It includes a fit test at the beginning and end of the program to track progress. The program consists of high-intensity interval training alternating between cardio and plyometric exercises with a recovery week in the middle. Performance metrics from 5 fit tests over the course of the program show improvements in areas like switch kicks, power jacks, and push-up jacks.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme XLS, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    110 vues5 pages

    Insanity - Dig Deeper!: Week 1 2-Jan 1-Jan 31-Dec

    Transféré par

    Erick Venegas Herrera
    This document outlines a 9-week Insanity workout program with details on specific exercises for each day. It includes a fit test at the beginning and end of the program to track progress. The program consists of high-intensity interval training alternating between cardio and plyometric exercises with a recovery week in the middle. Performance metrics from 5 fit tests over the course of the program show improvements in areas like switch kicks, power jacks, and push-up jacks.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme XLS, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 5

    Insanity - Dig De

    Enter Start Date:

    31-Dec

    Week 1
    Insanity

    31-Dec
    Fit Test x

    1-Jan
    Plyometric Cardio Circuit

    2-Jan
    Cardio Power & Resistance

    Week 2
    Insanity

    7-Jan
    Cardio Power & Resistance

    8-Jan
    Pure Cardio

    9-Jan
    Plyometric Cardio Circuit

    Week 3
    Insanity

    14-Jan
    Fit Test

    15-Jan
    Plyometric Cardio Circuit

    16-Jan
    Pure Cardio Cardio Abs

    Week 4
    Insanity

    21-Jan
    Pure Cardio Cardio Abs

    22-Jan
    Cardio Power & Resistance

    23-Jan
    Plyometric Cardio Circuit

    Week 5
    Recovery

    28-Jan
    Core Cardio & Balance

    29-Jan
    Core Cardio & Balance

    30-Jan
    Core Cardio & Balance

    Week 6
    Insanity

    4-Feb
    Fit Test Max Interval Circuit

    5-Feb
    Max Interval Plyo

    6-Feb
    Max Cardio Conditioning

    Week 7
    Insanity

    11-Feb
    Max Cardio Conditioning

    12-Feb
    Max Interval Circuit

    13-Feb
    Max Interval Plyo

    Week 8
    Insanity

    18-Feb
    Fit Test Max Interval Circuit

    19-Feb
    Max Interval Plyo

    20-Feb
    Max Cardio Conditioning Insane Abs

    Week 9
    Insanity

    25-Feb
    Max Interval Plyo

    26-Feb
    Max Cardio Conditioning Insane Abs

    27-Feb
    Max Interval Circuit

    anity - Dig Deeper!


    End Date: 2-Mar

    3-Jan
    Cardio Recovery

    4-Jan
    Pure Cardio

    5-Jan
    Plyometric Cardio Circuit

    6-Jan
    Off

    10-Jan
    Cardio Recovery

    11-Jan
    Cardio Power & Resistance

    12-Jan
    Pure Cardio Cardio Abs

    13-Jan
    Off

    17-Jan
    Cardio Recovery

    18-Jan
    Cardio Power & Resistance

    19-Jan
    Plyometric Cardio Circuit

    20-Jan
    Off

    24-Jan
    Cardio Recovery

    25-Jan
    Pure Cardio Cardio Abs

    26-Jan
    Plyometric Cardio Circuit

    27-Jan
    Off

    31-Jan
    Core Cardio & Balance

    1-Feb
    Core Cardio & Balance

    2-Feb
    Core Cardio & Balance

    3-Feb
    Off

    7-Feb
    Max Recovery

    8-Feb
    Max Interval Circuit

    9-Feb
    Max Interval Plyo

    10-Feb
    Off

    14-Feb
    Max Recovery

    15-Feb
    Max Cardio Conditioning Insane Abs

    16-Feb
    Max Interval Sports Training

    17-Feb
    Off

    21-Feb
    Max Recovery

    22-Feb
    Max Interval Circuit

    23-Feb
    Max Interval Sports Training

    24-Feb
    Off

    28-Feb
    Max Interval Sports Training

    29-Feb
    Max Interval Plyo

    1-Mar
    Max Cardio Conditioning Insane Abs

    2-Mar
    Fit Test

    Return to Calendar

    Fit Test
    Date

    Move
    Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-Up Jacks Low Plank Oblique

    Fit Test 1
    55 50 100 30 7 10 25 40

    Fit Test 2
    65 60 105 55 10 14 31 50

    Fit Test 3
    69 67 105 60 9 15 35 55

    Fit Test 4
    75 70 110 70 10 20 45 75

    Fit Test 5
    70 67 109 65 11 19 44 69

    Measurements
    Weight BMI Body Fat % Neck Chest Waist Hips Right Thigh Left Thigh Right Calf Left Calf Right Bicep Left Bicep Right Forearm Left Forearm Return to Calendar

    36.36% 40.00% 10.00% 133.33% 42.86% 100.00% 80.00% 87.50% Fecha 31-Dec 14-Jan 4-Feb 18-Feb 2-Mar Switch Kicks 55 65 69 75 70 Power Jacks 50 60 67 70 67 Power Knees 100 105 105 110 109 30 55 60 70 65

    Tipo de ejercicio Power Jumps Globe Jumps 7 10 9 10 11

    TIPO DE EJERCICIO
    120 Switch Kicks 100 80 60 40 20 0 Fit Test 1 Fit Test 2 Fit Test 3 Fit Test 4 Fit Test 5 Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-Up Jacks Low Plank Oblique

    ejercicio Suicide Jumps 10 14 15 20 19 Push-Up Jacks 25 31 35 45 44 Low Plank Oblique 40 50 55 75 69 Fit Test Fit Test 1 Fit Test 2 Fit Test 3 Fit Test 4 Fit Test 5

    FIT TEST
    120 100 80 60 40 20 0 Plank Oblique Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Push-Up Jumps Jacks Low Plank Oblique Fit Test 1 Fit Test 2 Fit Test 3 Fit Test 4 Fit Test 5

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