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date - event no - position - time - age grade / wava ------------------------------------------------------------------ 30/04/2011 - 183 - 92 - 23:26 - 55.48%
63 days of the INSANITY workout has finally finished. Hooray!!
INSANITY is 2 months of body-weight interval training 6 days a week. Think squats, jumps, press-ups, etc
I lost just under 6KG on the program but all of that was in the first month, phase 1.
Phase 2 saw sessions increase from 45 minutes to 1 hour and the intensity was a lot harder too. There was more than one occasion where I was close to puking. I have no idea why the scales didn't go down in this month as the work load was harder - perhaps fat decreased and muscle went up? Who knows?
Overall I'm happy with my progress and definitely a lot stronger in the core and hip flexors. My body is a bit broken though and am a bit sore all over but mostly around the knees. Squats, lunges and tuck jumps take their toll after a while and I'm glad to give the legs a rest now.
You take a "Fit Test" at the start & every 2 weeks during the program and a final one at the end to measure your improvement. This is a20 minute session including warm up and measures 8 exercises with maximum repetitions in a minute with a minute rest before the next exercise. This provides a good benchmark of improvement and really helped with motivation. On average I am 153% improved.
I missed about a week at the beginning due to a cold and a few days towards the end due to a family emergency, a total of 8 days missed.
Overall a good experience and fun although I struggled a little with motivation in the last week. Sessions were done at 6AM Mon-Fri and 7AM on Sundays. Coupled with work and life I found it difficult to get enough sleep. I think I would have seen better results if I was able to get at least 8 hours sleep a night.
Not sure what to do next. Going to hit weights & spinning next week and then maybe train for track -100 & 200 meter sprints.
INSANITY Fit Test Results Day 1 vs Day 63
Switch kicks (2 kicks = 1 rep) Day 01: 43 Day 63: 76 176% improved
Power Jacks Day 01: 45 Day 63: 70 155% improved
Power knees Day 01: 88 Day 63: 110 155% improved
Power Jumps (squat to knee tuck jump) Day 01: 30 Day 63: 64 213% improved
Globe Jumps Day 01: 08 Day 63: 11 137% improved
Suicide Jumps (Burpees) Day 01: 17 Day 63: 21 123% improved
Push-up Jacks Day 01: 28 Day 63: 39 139% improved
Low Plank Oblique Day 01: 55 Day 63: 87 158% improved
Well done Kieren! And thanks for putting all your info in the thread - I too have seen the infomercials for INSANITY and considered buying it (and yes, you can find it cheaper elsewhere). I haven't yet though as I was in the middle of marathon training. I won't be doing another marathon (it was last Sunday) til April so time for something new. I do loads of Taebo workouts (sort of kick-boxing) at home and that was why the insanity appealed to me as I could do it at home.
It was interesting that you said you've not really been running though - I don't want to have to cut my running - was it because you were too tired or not enough time?
I don't have any weight to lose (BMI is 19) but I'd love to get fitter (and be a faster runner). Do you think it's got you fitter or mostly lost you weight and gained you tone?
Speedy Goth, I thought about taking the 100% away so I don't know if it's my grammar or maths that is at fault but 100% would be the same, anything under 100% a decline in performance.
lammo, I'll probably take some pictures tomorrow. I took photos at day 0 and day 30. Differences aren't massive - certainly not as good as the commercial but I'm happy.
James, it was a really good program - intense but planned out well enough that I didn't suffer any repetition injuries. Knees did get sore 3 weeks in but thankfully week 4 is a recovery week (less impact with static holds & stretching) The training lends itself well so short duration running I think with a big focus on the posterior chain, core and hip flexors. For this reason I really wish I had recorded 100m, 400m & 800m track times before, middle and after rather than my planned 5k benchmark. I also didn't record heart rate
Hi Claire, I had stopped regular running for over a year although I had been doing treadmill running, weights and rowing, I was pretty unconditioned at the start of this program. The program is rough on the knees - I think anyone starting it would benefit from a month of say 20 bodyweight squats Mon-Fri before starting if they don't already do this kind of work.
I struggled with time & life balance. I used our work gym because I trained with a partner and we used a matt to jump on. We would start at 6AM and by the time I got home I struggled to fit other stuff in. I could have squeezed a run in at lunch but the program is pretty hard on the legs. I think a conditioned runner (3x a week for the last 3 months) could tolerate both types of training perhaps but someone new to both - definitely not.
It's not just for weight loss. I got much stronger in the glutes (bum), core and mainly hip flexors. Where I used to struggle doing high knees, I now do them with relative ease. I feel like I can bound like a mountain goat which should help faster runs or hills. As long as you go deep in the squat moves you see a lot of improvement.
there is also lots of 'agility work' -mostly side to side movements. As someone who is very prone to ankle sprains, I loved these as I felt they strengthened that particular weakness in my legs
Thanks Kieren! I'm tempted to try it and as you say, compared to a gym membership it's very reasonably priced. Worrying re knees as I've had problems from over-training injuries in the past but this may actually bolster them with more strength. Thanks again.
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