My name is Shaun T.
And welcome to Insanity, A 60-day fitness program...
...that's gonna get you in the best shape of your life.
I'm gonna ask you to dig deeper, be strong...
...so you can get the best body than you ever thought possible.
Ah, come on! Go! Go!
Now, how am I gonna do that?
Through Max Interval Training.
With traditional interval training...
...you work out at a moderate level of cardiovascular exercise...
...and then for about 30 seconds or a minute...
...you spike it up as hard as you can go...
...and then you go back to moderate exercise.
But with Max Interval Training, I completely flipped it.
What you're gonna do is work out for three minutes as hard as you can go.
And then you get a 30-second rest.
Now, in those three minutes, I'm gonna ask you to dig deeper.
To go strong, to really push as hard as you can go.
To burn as many calories as you can.
To shape the body as best as you can.
And then you'll get 30 seconds to recuperate again.
We have various different exercises in Insanity.
You have cardio. You have plyometrics.
You have stretching. You have abs.
You have sports training. You're gonna be in it.
You're gonna dig deeper. You're gonna go.
I'm gonna motivate you so hard...
...that you're not gonna have a choice...
...but to get the best body that you've ever had.
(rock music)
Okay. A few things before you get started.
Consult with your physician before you start this program.
Form is key. Never sacrifice form.
Rest only when needed.
Stop if you feel pain.
Wear the proper sneakers: Cross-Trainers.
Drink lots of water.
And use your Results & Recovery Formula.
Fuel your body. You'll definitely need it.
Dig deeper. And I promise you, you'll get in insane shape.
Okay, now I'm gonna show you four movements...
...and different variations that you're gonna see throughout Insanity.
I'm gonna show you jumps. I'm gonna show you squats.
I'm gonna show you the Plank. And I'm gonna show you the C-Sit.
Jumps. We're doin' a basic jump here.
This is a plyometric movement used by athletes...
...to develop explosive lower-body strength and power.
You get airborne using your glutes, quads, and hamstrings.
So. Legs apart. Toes forward.
Bend down like you're sitting into a squat.
Knees over ankles. And core engaged.
Then use your power of your lower body to jump in the air.
Be sure to land softly, bending your knees.
It helps to use your arms to propel you.
So arms back when you are down.
And as you jump, reach up with your arms.
It will give you height and momentum.
And as you get in better shape, you will be able to jump higher.
And the lower you sit, the higher you jump.
Remember: All the power and height comes from the glutes and legs.
So dig deep. These intervals are intense...
...but they give you insane results.
Squats. We all know the squat.
It's a foundation movement in my program.
So it's important for you to do them right.
Start with feet forward, and a bit wider than shoulder-width.
You're gonna bend the knees and sit down.
Your butt goes back as if into a chair.
As your knees bend, keep knees over ankles.
Inhale on the way down, exhale on the way up.
And on the way up, squeeze your glutes and thighs.
Don't drop your butt further than parallel to the floor.
You'll see these in many variations in my Insanity workouts...
...as they develop lower strength and killer legs and glutes.
Plank. Plank is another foundation move.
It is really important to get the form right.
Start in pushup position, on your hands and toes.
Hands a little wider than your shoulders, and arms straight.
Back is flat. Butt is not sticking in the air.
Get near a mirror if you can to make sure your back is flat.
Your abs and core are tight and engaged.
You're squeezing everything. And breathing.
Now, to do a proper pushup:
Keep your head in neutral spine. Abs and core tight.
Bend at the elbows, lowering your chest toward the floor...
...keeping the back straight. Then straighten your arms...
...and push your body up to start position.
Make sure you're using your chest and arms.
Keep everything tight and contracted.
Plank is a starting position for pushup, and many core moves.
So it's really important to start right.
C-Sit. The C-Sit is an effective way...
...to work your abs and core without sit-ups or crunches.
Sit on the floor, knees bent, heels on the floor.
Hold on behind your knees and gently roll back until you feel your abs contract.
Your back will round to form a "C".
Then place your hands at your sides...
...and extend your legs straight out. Start here.
And then we get to advanced exercises...
...like the Flutter Kicks and Scissors.
Get ready for the next 60 days. Get ready to dig deeper.
Get ready to get the best body of your life.
Get ready for the Fit Test.