VOLUME 1: SPORTS PERFORMANCE

MONTH 1
DAY WORKOUT
SPEED & AGILITY

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

VERTICAL PLYO

STRENGTH

STRENGTH

BACK TO CORE

RELIEF

VERTICAL PLYO

GAME DAY OVERTIME

REST DAY

VERTICAL PLYO

SPEED & AGILITY

BACK TO CORE

STRENGTH

REST DAY

BACK TO CORE

SPEED & AGILITY

VERTICAL PLYO

STRENGTH

RELIEF

GAME DAY OVERTIME

GAME DAY

VERTICAL PLYO

BACK TO CORE

BACK TO CORE

GET STARTED: FOLLOW THE RECOMMENDED DAILY WORKOUTS FOR THE FIRST 30 DAYS AND PUT AN X THROUGH EVERY WORKOUT YOU COMPLETE. BE SURE TO TAKE THE ATHLETIC PERFORMANCE ASSESSMENT (AKA FIT TEST DVD) AND TAKE YOUR MEASUREMENTS BEFORE YOU START.

STRENGTH

RELIEF

RECOVERY WEEK (IF NECESSARY) BEFORE TRYING ONE OF THE HYBRIDS ON THE OTHER SIDE, WE RECOMMEND THE RECOVERY WEEK WORKOUTS BELOW.

RELIEF

SPEED & AGILITY

1
REST DAY

2
RELIEF

3
SPEED & AGILITY

4
REST DAY

5
SPEED & AGILITY

6
RELIEF

7
REST DAY

SPEED & AGILITY

FIT TEST

INSANITY: THE ASYLUM is an extreme and physically demanding workout. This is NOT for beginners or individuals with any medical condition that may be compromised by extreme cardio and strength exercise. Consult your physician and follow all the enclosed safety and other instructions before beginning this program. 2011 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the INSANITY, INSANITY: THE ASYLUM, P90X, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody community, contact your Coach for information and support or log in at TeamBeachbody.com. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com. ASYINS1104 Rev. 12/01/11

VOLUME 1: SPORTS PERFORMANCE

ADVANCED HYBRID CALENDARS AFTER 30 DAYS OF THE ASYLUM, YOU MAY BE READY TO TRY ONE OF THESE ADVANCED WORKOUT ROTATIONS. TAKE YOUR FIT TEST BEFORE AND AFTER. P90X AND INSANITY ARE AVAILABLE AT BEACHBODY.COM OR TEAMBEACHBODY.COM.

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DAY WORKOUT
CHEST & BACK AB RIPPER X VERTICAL PLYO RELIEF SHOULDERS & ARMS AB RIPPER X

DAY

WORKOUT
STRENGTH PURE CARDIO

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

MAX RECOVERY

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

VERTICAL PLYO RELIEF SHOULDERS & ARMS AB RIPPER X

MAX INTERVAL PLYO

STRENGTH MAX INTERVAL CIRCUIT

MAX INTERVAL CIRCUIT SPEED & AGILITY CARDIO ABS

RELIEF

SPEED & AGILITY

GAME DAY OVERTIME STRENGTH CARDIO ABS

YOGA X

STRENGTH

LEGS & BACK RELIEF

GAME DAY OVERTIME

VERTICAL PLYO

REST DAY

REST DAY

SPEED & AGILITY AB RIPPER X

REST DAY

GAME DAY OVERTIME STRENGTH PURE CARDIO PLYOMETRIC CARDIO CIRCUIT CARDIO POWER & RESISTANCE RELIEF

VERTICAL PLYO BACK TO CORE RELIEF MAX INTERVAL CIRCUIT SPEED & AGILITY

REST DAY

STRENGTH

BACK & BICEPS AB RIPPER X VERTICAL PLYO RELIEF CHEST/ SHOULDERS/ TRIS AB RIPPER X

VERTICAL PLYO RELIEF

BACK TO CORE

STRENGTH

SPEED & AGILITY

GAME DAY OVERTIME (2X) RELIEF SPEED & AGILITY PURE CARDIO BACK TO CORE

REST DAY

SPEED & AGILITY

STRENGTH

SPEED & AGILITY CARDIO ABS

LEGS & BACK AB RIPPER X GAME DAY OVERTIME

GAME DAY OVERTIME

MAX CARDIO CONDITIONING

YOGA X

MAX RECOVERY

MAX RECOVERY

REST DAY

SPEED & AGILITY RELIEF

BACK TO CORE MAX INTERVAL PLYO

STRENGTH AB RIPPER X

FIT TEST

FIT TEST