VOLUME 1: SPORTS PERFORMANCE

MONTH 1
DAY WORKOUT

1 SPEED &
AGILITY 16 VERTICAL PLYO

2 STRENGTH
17 STRENGTH

3 BACK TO CORE
18 RELIEF

4 19
GAME DAY
VERTICAL PLYO
OVERTIME

5 REST DAY
20 VERTICAL PLYO

6 SPEED &
AGILITY 21 BACK TO CORE

7 STRENGTH
22 REST DAY

8 BACK TO CORE
23 SPEED &
AGILITY

9 VERTICAL PLYO
24 STRENGTH

10 25
GAME DAY
RELIEF
OVERTIME

11 GAME DAY
26 VERTICAL PLYO

12 27
GET STARTED:
BACK TO CORE BACK TO CORE FOLLOW THE RECOMMENDED DAILY WORKOUTS FOR THE FIRST
30 DAYS AND PUT AN X THROUGH EVERY WORKOUT YOU COMPLETE.
BE SURE TO TAKE THE ATHLETIC PERFORMANCE ASSESSMENT (AKA FIT
TEST DVD) AND TAKE YOUR MEASUREMENTS BEFORE YOU START.

13 STRENGTH
28 RELIEF
RECOVERY WEEK (IF NECESSARY)
BEFORE TRYING ONE OF THE HYBRIDS ON THE OTHER SIDE, WE
RECOMMEND THE RECOVERY WEEK WORKOUTS BELOW.

1 2 3 4 5 6 7
14 RELIEF
29 SPEED &
AGILITY REST
DAY
RELIEF SPEED &
AGILITY
REST
DAY
SPEED &
AGILITY
RELIEF REST
DAY

INSANITY: THE ASYLUM is an extreme and physically demanding workout. This is NOT for beginners or individuals with any medical

15 30
condition that may be compromised by extreme cardio and strength exercise. Consult your physician and follow all the enclosed safety
and other instructions before beginning this program.
SPEED & FIT TEST 2011 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of
AGILITY INSANITY, INSANITY: THE ASYLUM, P90X, Beachbody, Team Beachbody, and all related designs, trademarks, and other intellectual
property. If you are a member of the Team Beachbody community, contact your Coach for information and support or log in at
TeamBeachbody.com. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com.
ASYINS1104
 VOLUME 1: SPORTS PERFORMANCE
ADVANCED HYBRID CALENDARS
AFTER 30 DAYS OF THE ASYLUM, YOU MAY BE READY TO
TRY ONE OF THESE ADVANCED WORKOUT ROTATIONS.
TAKE YOUR FIT TEST BEFORE AND AFTER.

P90X AND INSANITY ARE AVAILABLE AT BEACHBODY.COM

OR TEAMBEACHBODY.COM.

/ /
DAY WORKOUT DAY WORKOUT

1 16 1 16
STRENGTH CHEST & BACK VERTICAL PLYO
MAX INTERVAL
CIRCUIT
PURE CARDIO AB RIPPER X RELIEF

SHOULDERS

2 17 2 17
STRENGTH VERTICAL PLYO & ARMS
MAX INTERVAL
PLYO MAX INTERVAL
CIRCUIT RELIEF AB RIPPER X

SHOULDERS

3 18 3 18
MAX INTERVAL & ARMS SPEED &
CIRCUIT RELIEF AGILITY
AB RIPPER X

SPEED &

4 19 4 19
AGILITY GAME DAY
YOGA X STRENGTH
CARDIO ABS OVERTIME

5 20 5 20
STRENGTH LEGS & BACK GAME DAY
VERTICAL PLYO
CARDIO ABS RELIEF OVERTIME

SPEED &

6 21 6 21
AGILITY
REST DAY REST DAY REST DAY
AB RIPPER X

7 22 7 22
GAME DAY VERTICAL PLYO
REST DAY STRENGTH
OVERTIME BACK TO CORE

8 23 8 23
STRENGTH RELIEF BACK & BICEPS VERTICAL PLYO

PURE CARDIO MAX INTERVAL AB RIPPER X RELIEF

CIRCUIT

9 24 9 24
VERTICAL PLYO
PLYOMETRIC SPEED &
CARDIO BACK TO CORE
CIRCUIT AGILITY
RELIEF

CARDIO CHEST,

10 25 10 25
POWER & SHOULDERS
RESISTANCE STRENGTH & ARMS SPEED &
AGILITY
RELIEF AB RIPPER X

11 26 11 26
GAME DAY
REST DAY SPEED & STRENGTH
AGILITY
OVERTIME (2X)

SPEED &

12 27 12 27
AGILITY RELIEF LEGS & BACK GAME DAY

CARDIO ABS SPEED & AB RIPPER X OVERTIME

AGILITY

13 28 13 28
PURE CARDIO GAME DAY
MAX CARDIO YOGA X
CONDITIONING
BACK TO CORE OVERTIME

SPEED &

14 29 14 29
MAX MAX AGILITY
RECOVERY RECOVERY REST DAY
RELIEF

15 30 15 30
BACK TO CORE STRENGTH
FIT TEST FIT TEST
MAX INTERVAL AB RIPPER X
PLYO