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Insanity Workout

February 23, 2010 on 2:05 pm | In Strength/Cross training | No Comments

Ok I saw the info commercial so many times I decided I wanted to take the Insanity workout challenge. I got the package in the mail and think this is going to be great. I really like the Diet and nutrition section.

Basically you calculate your height, weight and age using a formula to determine how much calories you should eat in a day. subtract 500. then divide by 5.

example: if you should need 2000 calories per day you divide it by 5 so that you eat 5- 400 calorie meals per day.

I havent even started on the intensity of the workouts. all body exercises with no equipment using max interval= long workout with small rest period.

i’ll fill you in as I go. the fit test was a beast.

Diet and Calorie Plan:
Harris benedict equation to calculate your calorie needs;

for men:
step 1-
66 +(6.23 x weight in lb) + (12.7 x height in inches) – (6.8 x age in years).

step 2-

multiply by 1.7 if you train to 6 7 days a week (very active)

multiply by 1.55 if you train 3 to 5 days a week (moderately active)

step 3-

for weight loss subtract 500

for weight gain add 300 calorie

step 4-

divide by 5 and thats how many calories you should have each meal.

meal schedule-

1. break fast
2. mid morning snack
3. lunch
4. afternoon snack
5. dinner

wait 1 hour after eating before exercising

Fit test day-

ok Fit test is:

Warm-up’s:
jog in place
jumping jacks
Heisman jumps
123 step heisman jumps
Butt kicks
High knees
Mummy kicks

Stretch:
horse stance/pyramid
Wide legs- hamstring: center , left and right
Drop stance
Lunge- left and right

Fit Test- 1 minute exercise for number, 1 minute rest
- switch kicks
-power jacks
-power knees
-power jumps
-globe jumps
-Burpies
-push up jacks
-low plank obliques

Warm down stretch:
Stretch:
horse stance/pyramid
Wide legs- hamstring: center , left and right
Drop stance
Lunge- left and right