Tuesday, July 5, 2011

Insanity, The Asylum: Strength

This is becoming one of my favorite workouts.

Part of the Insanity: Asylum series, this workout is the "Strength" workout. Oh, but don't worry, you still get your heartrate up.

Equipment needed:

Dumbbells or Bands
Pull Up Bar (optional)

There are two options for this workout. You can watch the regular workout, which includes 2 people using the bands, or you can watch a special "Bands" edition which includes a split screen with Shaun T. using the bands along with the original workout.

You also have the option, during back work, to use either dumbbells or a pull up bar. Shaun T. shows both moves.

Basic Breakdown (50 minutes):

Warm Up:
- Halo Dead Lift: Using one weight, you squat down, then pass the weight over your head keeping your core tight (this is shown in the video above).
- Skull crusher press
- Knee drive curl
- Squat row
- Shoulder tap push ups (these are also in the video above).
Then do it all again.

Brief Stretch

Each section has a series of moves that are repeated 3 times, but with fun new variations added each time.

Section I: Biceps/Shoulders, etc.
- Progressive Dumbbell Rotation: Let's just say, this involves a curl, burpees, push ups, and adds more each time.
- Shoulder Press: This also is different each of the 3 times
- Rotational jumps: Holding one dumbbell, squat then jump while turning. Again- more complicated each time.

Section II: Back/Core/Etc
- Hip Flys: Leaning over with a flat back, bring the dumbbells behind you, like a fly. I find that I have to lower the weights here. (These are the same every time).
- Back/Core move (either with dumbbells or pull up bar).

Section III: Chest (and stuff)
- Variations of Chest flys with a Core move
- Something standing. The last one is particularly challenging, and is why I looked like this at the end:

Very short cool down.

Shaun T. quotes:
"You're like, 'Dang, Shaun! This is the warm up!' I'll say it again. I am *not* playing with you today!"
"In about 30 seconds you're gonna feel the burn, but that's just a touch of what's about to happen to your life..."
"I laugh at pain!"

Love this workout.

If you want to try Asylum, you can order it through my site. I would love to share the pain with you.

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