ינהאַלט
After the extraordinary popularity of the Insanity program, its Creator, Shaun T decides to raise up the bar. In 2011 he released the Asylum workout through which you will be able to make your body perfect.
Program description Asylum
Those who trained with Insanity, knows that Shaun T is not accustomed to throwing words to the wind. And if he says that you will find unrealistic intense exercise, then it is better to believe in the word. Asylum is not designed for beginners, intermediate and even the advanced in fitness. The program is designed for those who have passed and waiting for the Insanity to continue. Even more explosive continuation. If you are willing to “dig deeper”, it means that the training you will be on the shoulder.
So, the program lasts for 30 days, during which you’ll rotate 7 workouts. You are waiting for ultra-challenging and completely new exercises. Get ready to do what was not done before. Unlike the Insanity in the Asylum included strength exercises with additional resistance, so you will improve your strength training and work on the terrain of the body and quality muscle. For classes you will need the following equipment: a dumbbell (or expander), jump rope, elastic band, horizontal bar and special stairs.
Frankly, this set is not for everyone. However, without a ladder, jump ropes, chin-up bar and elastic staircase it is possible to do. You can replace the ladder on a real or virtual marking, pull on the bar to replace the craving for back with an expander or dumbbells. It is also possible to jump without the rope, and elastic band is used only in two programs (also shows the way the exercises without use). Of course, ideally it is better to have a full set of equipment, but you can do minimal equipment without sacrificing quality of training.
In the course of Asylum includes the following workouts:
- גיכקייַט & פלינקייַט (קסנומקס מינוט). Intense cardio workout that will help you develop agility and sprint speed. The program in the best traditions of Insanity. Equipment: ladder, rope.
- Vertical Plyo (קסנומקס מינוט). Intense plyometric training in which the emphasis is on the underparts. Many high jumps, exercise requires an elastic band. Equipment: jump rope, ladder, elastic band (optional).
- רעליעף (קסנומקס מינוט). A relaxed lesson on stretching and flexibility. Practicing once a week on this program, you will improve your coordination and tighten muscles. ויסריכט: ניט דארף.
- שטאַרקייַט (קסנומקס מינוט). Is strength training with weights and resistance. Want to build a great body? So you need to work on strengthening the muscles. Equipment: dumbbells (expander), horizontal bar.
- שפּיל טאָג (קסנומקס מינוט). Improve the level of your preparation together with the time cross-training. Get ready for the resistant functional power and plyometric work on your body. Equipment: stairs, chin-up bar.
- יבער - שאָען (קסנומקס מינוט). This is a short video you can add to any workout during the week for a more advanced program. Equipment: jump rope, ladder, horizontal bar.
- Back to Core (קסנומקס מינוט). With this exercise you’ll achieve a strong muscular corset, firmer thighs and buttocks. You will find a lot of exercises to work all muscles of your body. Equipment: elastic band (optional).
- Athletic Performance Assessment (קסנומקס מינוט). Bonus exercise to determine your effectiveness. Rate your productivity, after a fitness test before and after program execution. Equipment: jump rope, ladder, horizontal bar.
Even on short descriptions can be understood that way you’ll not easy. You will do 6 times a week with one day off. For efficient recovery of the muscles one day per week you will pay stretching. Shaun T made a special workout calendar, which painted the sequence of the video.
Program description Asylum 2.0
If the Insanity workout was mainly focused on aerobic exercise and endurance training in Asylum cardio-the load has already been successfully combined with power. And the second issue of the Asylum Shaun T makes an even greater emphasis on the power load. Almost every workout of this program includes strength exercises, and some of them (Upper Elite, Power Legs, Back and 6 Pack) for the most part focused on strength training.
However, the decrease in the intensity is not affected. Program Asylum 2.0 is only suitable for advanced and for those who prefer trainings in crossfit style. Classes of second-year Asylum require you to complete concentration. Shaun T also proposes a complex combined exercises, increasing the intensity of training.
For training Asylum 2.0 you will need all the same additional equipment: special ladder, jump rope, pull-up bar, elastic band, dumbbells (preferably multiple weights). Instead of dumbbells, you can use the expander, but as practice shows, deal with dumbbells are most comfortable and familiar. You will be trained on the finished calendar for 30 days or a calendar Hybrid, which involves training of Asylum and Asylum 2.0.
In the course of war 2 includes the following workouts:
- Agility Tutorial (קסנומקס מינוט). In this program Shaun T demostriruet the main features of the exercise. Equipment: stairs.
- X Trainer (קסנומקס מינוט). Intense aerobic-strength training to burn fat. Equipment: jump rope, stairs, dumbbells (expander).
- Upper Elite (קסנומקס מינוט). Strength training to strengthen the muscles of the upper body with dumbbells and weight loss, although cardio exercises are also found here. Equipment: jump rope, stairs, dumbbells (expander).
- Ab Shredder (קסנומקס מין). Training for the bark on the floor, which will help you work out the abdominal muscles and back. Equipment: stairs.
- Power Legs (קסנומקס מינוט). In the first part of training waiting for you mostly plyometric exercises, while the second half is exercises to build strength. Equipment: stairs, dumbbells (expander), elastic band (optional).
- Back and 6 Pack (קסנומקס מינוט). Strength training for the back and muscular system. A large part of the exercise is on the floor. Equipment: jump rope, dumbbells (expander), horizontal bar (optional), elastic band (optional).
- Championship + Fit Test (קסנומקס מינוט). Intense HIIT training, which includes weights and plyometric type of loading, by analogy with the program Game Day from Asylum 1. ויסריכט: ladder, dumbbells (expander), elastic band (optional).
- Off Day Stretch (קסנומקס מינוט). Stretching for the whole body in a relaxed pace. ויסריכט: ניט דארף.
- ריין קאָנטאַקט (קסנומקס מינוט). Bonus cardio training with elements of aerobics, plyometric and exercises for balance and plyometric. Equipment: ladder, שטריק.
Program Asylum and Asylum (Volume 2) is perfect for everyone, who likes to train hard. Of course, it is best to go through the Insanity program, to be ready for the intense stress. But if you are in great shape and not afraid drum lessons, most of the workouts from this series will be you. However, be prepared to DIG DEEPER (dig deeper).
זען אויך: איבערבליק פון אַלע פאָלקס ווערקאַוץ פון Shaun T.