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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, October 26, 2016

What is the Insanity Workout?

If you are in the market for a new exercise workout, or you are just getting into working out, you may have heard about the Insanity Workout, and decided that you might like to try it. Before you being, you need to know what the Insanity Workout is.

insanity workout

What Exactly is the Insanity Workout?

The Insanity Workout is a collection of 10 DVDs and a meal plan that is guaranteed to show results within sixty days of use.  The workout uses an interval training style, using bursts of energy and exertion, instead of continual movement.

Each DVD begins with a warm up that lasts three to five minutes. You will then have thirty seconds of high intensity exercise, followed by one minute of low intensity exercise. This is followed by forty five seconds of high intensity exercises, and another minute of low intensity exercise, followed by sixty seconds of high intensity exercise, and another minute of low intensity exercise, and finally ninety seconds of high intensity followed by another minute of low intensity. This is called going up the pyramid. Following this, you come back down the pyramid, doing the entire routine – or intensities – in reverse.

Is This the Right Program for You?

The Insanity Workout is touted to be one of the hardest, most intense workouts to ever be put on DVD. What this means is that it is not designed for beginners, although a beginner could benefit from it. Do not expect, however, to go from being a couch potato to working through an entire workout with any degree of ease.

With that said, if you are not in good physical condition to begin with, you should probably look at a program that is more suited to people who have not been working out, or for beginners, and work your way up to the Insanity Workout program.

Don’t Be Confused

Many people confuse the Insanity Workout with the book that was written by Susan Powter – Stop the Insanity. While both deal with weight loss, the Insanity Workout is a collection of ten DVDs with workouts, and not a book. Susan Powter wrote Stop the Insanity, and the Insanity Workout was produced by Shaun T, and is sold through Beach Body.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.