Live Insanity Workout July 29, 2014

Live Insanity Workout at Omni Health & Fitness

Here's a picture of my awesome class this week!  It's great to see people putting in the work to get the results they want.  At times that they were so tired they just could not continue doing the current exercise, but after a couple of breaths they got back in there and pushed themselves.  What a great group of people!

I teach this Live Insanity Class every Tuesday at 6:35pm.  These classes are at Omni Health & Fitness in Pensacola, FL.  The workouts are a 50 minute of total body Max Interval Training with awesome music to keep you fired up and moving!  There are modifications given during the workouts for those at lower fitness levels or for those who have had injuries in the past.  All fitness levels are welcome.

Check out Pensacola Fit Club for some FREE Insanity Live Workouts each month!

Need help getting started with your fitness journey.  Get your Free Fitness Assessment here!

Warm-up and Stretch

I've learned that it is very important to stretch before and after workouts. Before to reduce the risk of pulling a muscle and for better range of motion, and after to help reduce soreness.  For a while, I thought that stretching should be done even before a warm-up.  I'm sure it can be done before, but this is what I've heard from quite a bit if personal trainers and fitness professionals.

It is recommended to warm-up your muscles before you stretch or else your muscles will be like a cold rubber band.  If you stretch a cold rubber band it could more easily snap or break apart.  This makes sense to me.  So don't forget to warm up before you stretch.

Here are a couple of stretches from my last workout.

The Table Top stretch is a bit tough to get into , but if you get it your shoulders will thank you for doing it. Your figures can point towards your feet or away from your feet. The goal here is to get your pelvis up making a table with your body.

The Scorpion stretch is an awesome lower back stretch. Lie on the floor belly first and spread you arms out to make a "T" with your body. Now lift only your right leg straight up and bend your right knee while tilting it over to your left side. Try to keep both shoulders and your chin on the ground. Lower your right leg and then repeat with your left leg. 

Rumble Rolling (Foam Rolling)  Use your own body weight to massage and stretch your muscles, tendons, and break down muscle adhesions and scar tissue.  I use the rollers on my back, shoulders, and my legs the most.  You can roll just about any muscle you have though.  The idea is to relax your muscles and let the foam roller sink in.  It helps to start with little pressure at first and then add more with your weight or your other leg when doing your lower body.  I try not to hold my breath so i am more relaxed. 

Get started now.  Get your FREE FITNESS ASSESSMENT HERE.

Related Workout Links:

P90X2 Base + Back 

Total Body Workout - P90X2

P90X2 and Asylum Volume 2 Hybrid Workout Schedule

I started this P90X2 and Asylum Volume 2  hybrid workout schedule on June 9th 2014.  The reason why I picked both of these programs is because they are both performance based workout programs.  They are geared towards those who are in shape but want to increase athletic performance.

I am using this hybrid program to train for my upcoming Spartan Races.  For those of you who have done Spartan Races or any other obstacle races, you know that you have to be a well rounded athlete with speed, power, balance, endurance, and body control.  P90X2 will help me with my strength, balance, flexibility, and body control.  Asylum Volume 2 will help me with my speed, agility, and endurance.

The Schedule:  P90X/Asylum Volume 2 Hybrid Workout Schdedule

Here is a few of the workouts I captured from the P90X2 and Asylum Volume 2 hybrid workout schedule so far.

P90X2: Base + Back

Asylum Volume 2: Power Legs

Asylum Volume 2: X Trainer

P90X2 Challenge Pack

Recommended equipment when doing P90X2:
1) Dumbbells or Resistance Bands
2) Power Stands for pushups(Not required)
3) Yoga Mat or Plyometrics Mat(Not required)
4) Pull-up Bar(Not required but will need something like a resistance band door mount to mimic pull-ups)
5) Foam Roller (Not required)Rumble Roller is what I prefer)
6) Painters Tape (Something to mark locations on the ground)
7) Stability Ball(Not required)
8) 4 Medicine Balls(Not required)

Asylum Volume 2

Recommended equipment when doing Asylum Volume 2:
1) Dumbbells
2) Resistance Bands
3) Yoga Mat or Plyometrics Mat(not required)
4) Pull-up Bar(not required)
5) Agility Ladder
6) Jump Rope(not required)

Get free coaching and help in finding the right workout and nutrition plan for your fitness level and goals.  Get your FREE FITNESS ASSESSMENT HERE.

Transformations Are Not Always About Losing Weight

Here's a great example of a transformation where it's not about losing weight, but more about gaining strength and confidence.  I was able to witness this transformation from the beginning, and I am very proud of my wife Jasmine for all that she has accomplished.  She worked very hard and stayed consistent even though people around her wondered why she was even working out.  She heard comments about how she should not be working out because of how small she was and that she should be eating more.  These things she heard were very hurtful.

Well, come to find out she had high cholesterol and had to take medication to control it.  Around that time she decided to eat healthier and exercise.  With the help of Shakeology, the 60 Day Insanity workout program, and following a healthy meal plan she was able to get rid of her high cholesterol and is no longer on medication to control it.

Check out the video to see Jasmine's transformation!

Get started on your health and fitness journey by clicking here!

Legs and Back Workout from P90X2 (Base + Back)

Base + Back from P90X2 consists of Pull-ups and Plyometrics to work your back and your legs.  This workout is about an hour long including the warm-up, stretch, workout, and cool down.


The main workout cosists of these 10 exercises and repeated after the 10th exercise is completed.
1)   No Kip Pull-Up
2)   Plyo Frog Squat
3)   Wide Leg Close Grip Chin-Up
4)   Chair Jump
5)   Chin Pull
6)   Plyo Lunge Press
7)   V Pull-Up
8)   Surfer Spin
9)   Kippy Cross Fugly Pull
10) Jack-in-the-Box Knee Tuck

Here's a video of me doing the warm-up, stretch, and main exercises (round 1 only).

Equipment Needed:

Dumbells or Resistance Bands

Pull-up Bar or Resistance Bands

Stability Ball (recommended)

Foam Roller (recommended)

Get started now!  Get your Free Fitness Assessment here!

Upper Elite Burnout! Asylum V2 Workout

Today I did Upper Elite from the Asylum Volume 2 workout program.  This one is about an hour long and it sure is challenging.  If you've done any of Shaun T's weight training workouts you know that it is always fast pace.  He mixes in a little cardio and agility in between strength exercises.

Anyway, this video shows me doing the BURNOUT portion of the workout which comes at the end.  I cut it up a bit because it's a bit long, but you can tell that I was struggling.  I take quick breaks when I have to and then get back in it as soon as possible.

If you have questions about this workout feel free to ask.  If you've done this workout, what do you think about it?

LEG DAY - POWER LEGS FROM ASYLUM V2

Today was LEG DAY.  I did Power Legs from Asylum Volume 2.  It was a lot of jumping, weighted squats, weighted lunges, agility, and some cardio.  I definitely worked up a sweat!  If you want to condition your legs to perform better, I recommend this workout!

Equipment Needed:
Dumbells
Resistance Bands
Agility Ladder

P90X2 - Total Body Workout

I just completed P90X2 - Total Body with one of my coaches Jacob Herrera. This workout is one that will work pretty much every muscle in your body!  Using medicine balls and the stability ball adds so much to this workout than just lifting weights.

Using the medicine balls and stability balls helps you work on balance and control.  It pushes you to constantly work on your core.

Equipment needed/recommended:
Dumbells
Resistance Bands
2 Medicine Balls
1 Stability Ball
Pull-up Bar
Foam Roller or Rumble Roller

Side Balance Push-ups

Donkey Kick Burpees

Boing Push-ups

 

One Arm Chest Press on Stability Ball

Sticking To My Workout Schedule: Asylum Volume 2/ P90X2 Hybrid

Yesterday I thought I had a stretch workout on my schedule.  That's exactly what I wanted to do is stretch after the tough workout week.   I looked again a few hours before bed and realized I had this workout to do instead!  

Asylum's X Trainer is nowhere near a stretch workout.  It is a full body workout with that seems to break me down just about every time I push play to do this workout.  The video shows short clips of most of the exercises done in this workout.  I do admit, I am glad I did this workout instead of the stretch.  I earned my Sunday rest day for sure!