Insanity MAX:30
"The craziest 30 minutes of your day for the Best Results of your life". Official website.
I started again this program quiet effective on 05/02/2018, but this time I choose (so far) to follow the diet guide and reduce drastically my alcohol consumption... You'll find my notes here. I write it as a memo for myself. Might be helpful if you pass by...
Summary
1. Sport
Insanity MAX:30
The program takes 8 weeks to complete, or 56 days. You will do sport in front of your TV and follow what the coach Shaun T and his team are doing.
In the classic "MAX OUT" workout calendar you'll do sport 5 or 6 days a week, each day 30 minutes.
In the "AB MAXIMIZER", you'll do sport 6 days a week with extra exercises 3 days a week.
Easy to find more on internet about the two different schedules.
What is really nice with Insanity MAX 30, it's that there is a focus on someone modifying the moves which allows you to follow along with the lower impact moves as you work your way up to the full blown workouts:
My weight was ~83kg on day #1.
In week 6, I started to modify more moves than before because of pain in front of my tibia. Interesting to read.
My result so far, AB MAXIMIZER schedule:
| Day | Week | Date | Name of video | MAX OUT TIME |
| 001 | #1 | 05/02/2018 | Cardio Challenge | 07:54 |
| 002 | #1 | 06/02/2018 | Tabata Power | 13:50 |
| 003 | #1 | 07/02/2018 | Sweat Intervals | 09:32 |
| 004 | #1 | 08/02/2018 | Tabata Power | 14:36 |
| 005 | #1 | 09/02/2018 | Friday Fight: round 1 | 08:40 |
| 006 | #1 | 10/02/2018 | Pulse | 13:00 |
| 007 | #1 | 11/02/2018 | Rest | N/A |
| 008 | #2 | 12/02/2018 | Cardio Challenge + Ab Attack: 10 |
12:51 00:30 |
| 009 | #2 | 13/02/2018 | Tabata Power | 11:46 |
| 010 | #2 | 14/02/2018 | Sweat Intervals + Ab Attack: 10 |
12:20 00:52 |
| 011 | #2 | 15/02/2018 | Tabata Power | 30:00 |
| 012 | #2 | 16/02/2018 | Friday Fight: round 1 | 18:16 |
| 013 | #2 | 17/02/2018 | Pulse + Ab Attack: 10 |
12:57 00:46 |
| 014 | #2 | 18/02/2018 | Rest | N/A |
| 015 | #3 | 19/02/2018 | Cardio Challenge + Max Out Abs |
16:52 11:40 |
| 016 | #3 | 20/02/2018 | Tabata Strength | 23:45 |
| 017 | #3 | 21/02/2018 | Sweat Intervals + 360° Abs |
12:25 03:51 |
| 018 | #3 | 22/02/2018 | Tabata Strength | 20:20 |
| 019 | #3 | 23/02/2018 | Friday Fight: round 1 | 11:40 |
| 020 | #3 | 24/02/2018 | Pulse + Ab Attack: 10 |
20:00 01:33 |
| 021 | #3 | 25/02/2018 | Rest | N/A |
| 022 | #4 | 26/02/2018 | Cardio Challenge + 360° Abs |
30:00 10:28 |
| 023 | #4 | 27/02/2018 | Tabata Strength | 22:00 |
| 024 | #4 | 28/02/2018 | Sweat Intervals + Max Out Abs |
13:50 08:33 |
| 025 | #4 | 01/03/2018 | Tabata Strength | 30:00 |
| 026 | #4 | 02/03/2018 | Friday Fight: round 1 | 18:44 |
| 027 | #4 | 03/03/2018 | Pulse + Ab Attack: 10 |
20:00 03:14 |
| 028 | #4 | 04/03/2018 | Rest | N/A |
| Day | Week | Date | Name of video | MAX OUT TIME |
| 029 | #5 | 05/03/2018 | Max Out Cardio | 18:44 |
| 030 | #5 | 06/03/2018 | Max Out Power | 13:33 |
| 031 | #5 | 07/03/2018 | Max Out Sweat | 11:00 |
| 032 | #5 | 08/03/2018 | Max Out Strength | 12:20 |
| 033 | #5 | 09/03/2018 | Friday Fight: round 2 | 06:40 |
| 034 | #5 | 10/03/2018 | Pulse | 20:00 |
| 035 | #5 | 11/03/2018 | Rest | N/A |
| 036 | #6 | 12/03/2018 | Max Out Cardio + Ab Attack: 10 |
20:10 02:30 |
| 037 | #6 | 13/03/2018 | Max Out Power | 11:32 |
| 038 | #6 | 14/03/2018 | Max Out Sweat + Ab Attack: 10 |
19:55 03:50 |
| 039 | #6 | 15/03/2018 | Max Out Strength | 18:02 |
| 040 | #6 | 16/03/2018 | Friday Fight: round 2 | 30:00 |
| 041 | #6 | 18/03/2018 | Pulse + Ab Attack: 10 |
20:00 03:30 |
| 042 | #6 | 17/03/2018 | Rest | N/A |
| 043 | #7 | 19/03/2018 | Max Out Cardio + Max Out Abs |
25:00 11:22 |
| 044 | #7 | 20/03/2018 | Max Out Power | 13:16 |
| 045 | #7 | 21/03/2018 | Max Out Sweat + 360° Abs |
21:17 11:42 |
| 046 | #7 | 22/03/2018 | Max Out Strength | 15:40 |
| 047 | #7 | 23/03/2018 | Friday Fight: round 2 | 20:27 |
| 048 | #7 | 24/03/2018 | Pulse + Ab Attack: 10 |
20:00 03:28 |
| 049 | #7 | 25/03/2018 | Rest | N/A |
| 050 | #8 | 26/03/2018 | Max Out Cardio + 360° Abs |
30:00 10:44 |
| 051 | #8 | 27/03/2018 | Max Out Power | 13:44 |
| 052 | #8 | 28/03/2018 | Max Out Sweat + Max Out Abs |
20:40 13:30 |
| 053 | #8 | 29/03/2018 | Max Out Strength | 13:38 |
| 054 | #8 | 30/03/2018 | Friday Fight: round 2 | 30:00 |
| 055 | #8 | 31/03/2018 | Cardio Challenge | 30:00 |
| 056 | #8 | 01/04/2018 | Rest | N/A |
Here is what I ate during all this time : 2018_04_01_insanity_max_30_meals.pdf
My weight:
- on Day #001 : 83kg
- on Day #040 : 78kg
- on Day #057 : 76kg
- on Day #097 : 73kg
- on Day #110 : 72kg
- 13/07/2018: 69.8kg
I am continuing the program, this time following month #2 schedule and the <150LBS (<68kg) nutrition plan.
| Day | Week | Date | Name of video | MAX OUT TIME |
| 057 | #9 | 02/04/2018 | Max Out Cardio | 30:00 |
| 058 | #9 | 03/04/2018 | Max Out Power | 14:27 |
| 059 | #9 | 04/04/2018 | Max Out Sweat | 30:00 |
| 060 | #9 | 04/04/2018 | Max Out Strength | 15:27 |
| 061 | #9 | 06/04/2018 | Friday Fight: round 2 | 30:00 |
| 062 | #9 | 07/04/2018 | Rest | N/A |
| 063 | #9 | 08/04/2018 | Rest | N/A |
| 064 | #10 | 09/04/2018 | Max Out Cardio + Ab Attack: 10 |
30:00 01:28 |
| 065 | #10 | 10/04/2018 | Max Out Power | 13:41 |
| 066 | #10 | 11/04/2018 | Max Out Sweat + Ab Attack: 10 |
30:00 03:35 |
| 067 | #10 | 12/04/2018 | Max Out Strength | 16:15 |
| 068 | #10 | 13/04/2018 | Friday Fight: round 2 | 18:18 |
| 070 | #10 | 15/04/2018 | Pulse + Ab Attack: 10 |
20:00 03:27 |
| 071 | #10 | 14/04/2018 | Rest | N/A |
| 072 | #11 | 16/04/2018 | Max Out Cardio + Max Out Abs |
30:00 12:46 |
| 073 | #11 | 17/04/2018 | Max Out Power | 15:28 |
| 074 | #11 | 18/04/2018 | Max Out Sweat + 360° Abs |
18:28 11:34 |
| 075 | #11 | 19/04/2018 | Max Out Strength | not done |
| 076 | #11 | 20/04/2018 | Friday Fight: round 2 | not done |
| 077 | #11 | 21/04/2018 | Pulse + Ab Attack: 10 |
not done |
| 078 | #11 | 22/04/2018 | Rest | N/A |
| 079 | #12 | 23/04/2018 | vélo 35km | ~1h30 |
| 080 | #12 | 24/04/2018 | vélo 35km | ~1h30 |
Since that last day of road biking, I stopped doing sport for a week and then started again Insanity Max:30 month 2. I not writing my time and meals anymore. But I still follow the sport program (or I replace by something else like biking) and I still follow the meal plan. It's week #15 since day #1, and I've reach 73.3kg.
From 15/06/2018 to 09/07/2018, I didn't do any sport. AT ALL...
On 10/07/2018, I bought a 28 meters swimming-pool pass for a month. I missed 12/07 so far.
My idea is to do this:
- One way: breaststroke (brasse coulée)
- Way back: backstroke (dos crawlé)
After doing absolutely no sport from 11/08/2018 to 18/09/2018, I installed the application for Android "7 minutes Workouts" and used it for a week for my body to remember what is sport. Since 24/09/2018, I'm back on insanity program, I really like that you can to it home in half an hour of your time. My weight is 71-72kg.
| Day | Week | Date | Name of video | MAX OUT TIME |
| 001 | #1 | 24/09/2018 | Cardio Challenge | 17:57 |
| 002 | #1 | 25/09/2018 | Tabata Power | 09:50 |
| 003 | #1 | 26/09/2018 | Sweat Intervals | 12:22 |
| 004 | #1 | 27/09/2018 | Tabata Power | 12:20 |
| 005 | #1 | 28/09/2018 | Friday Fight: round 1 | 08:50 |
| 006 | #1 | 29/09/2018 | Pulse | not done =( |
| 007 | #1 | 30/09/2018 | Rest | N/A |
| 008 | #2 | 01/10/2018 | Cardio Challenge + Ab Attack: 10 |
17:50 03:30 |
| 009 | #2 | 02/10/2018 | Tabata Power | 09:52 |
| 010 | #2 | 03/10/2018 | Sweat Fest + Ab Attack: 10 |
14:28 03:18 |
| 011 | #2 | 04/10/2018 | Tabata Power | 27:46 |
| 012 | #2 | 05/10/2018 | Friday Fight: round 1 | 07:50 |
| 013 | #2 | 06/10/2018 | Pulse + Ab Attack: 10 |
14:40 not done |
| 014 | #2 | 07/10/2018 | Rest | N/A |
| 015 | #3 | 08/10/2018 | Cardio Challenge + Max Out Abs' |
not done not done |
| 016 | #3 | 09/10/2018 | Tabata Strength | 25:20 |
| 017 | #3 | 10/10/2018 | Sweat Intervals + 360 Abs' |
12:23 02:37 |
| 018 | #3 | 11/10/2018 | Tabata Strength | 28:50 |
| 019 | #3 | 12/10/2018 | Friday Fight: round 1 | 08:50 |
| 020 | #3 | 13/10/2018 | Pulse + Ab Attack: 10 |
20:00 04:35 |
| 021 | #3 | 14/10/2018 | Rest | N/A |
| 022 | #4 | 15/10/2018 | Cardio Challenge + 360 Abs' |
19:57 not done |
| 023 | #4 | 16/10/2018 | Tabata Strength | 30:00 |
| 024 | #4 | 17/10/2018 | Sweat Fest + Max Out Abs' |
not done not done |
| 025 | #4 | 18/10/2018 | Tabata Strength | 19:19 |
| 026 | #4 | 19/10/2018 | Friday Fight: round 1 | not done |
| 027 | #4 | 20/10/2018 | Pulse + Ab Attack: 10 |
not done |
| 028 | #4 | 21/10/2018 | Rest | N/A |
| Day | Week | Date | Name of video | MAX OUT TIME |
| 029 | #5 | 22/10/2018 | Max Out Cardio | 19:00 |
| 030 | #5 | 23/10/2018 | Max Out Power | 11:14 |
| 031 | #5 | 24/10/2018 | Max Out Sweat | 07:20 |
| 032 | #5 | 25/10/2018 | Max Out Strength | football 1h |
| 033 | #5 | 26/10/2018 | Friday Fight: round 2 | not done |
| 034 | #5 | 27/10/2018 | Pulse | 20:00 |
| 035 | #5 | 28/10/2018 | Rest | N/A |
| 036 | #6 | 29/10/2018 | Max Out Cardio + Ab Attack: 10 |
not done not done |
| 037 | #6 | 30/10/2018 | Max Out Power | boxe |
| 038 | #6 | 31/10/2018 | Max Out Sweat + Ab Attack: 10 |
not done not done |
| 039 | #6 | 01/11/2018 | Max Out Strength | not done |
| 040 | #6 | 02/11/2018 | Friday Fight: round 2 | not done |
| 041 | #6 | 03/11/2018 | Pulse + Ab Attack: 10 |
not done |
| 042 | #6 | 04/11/2018 | Rest | N/A |
Unfortunatly, I stop doing sport because of a long professional mission abroad. Being mostly not at home/hotel and doing shifts up to 39 hours in a row, I had not courage to do sport. I started again a bit a sport following "7 minutes" Android app, from 19/12/2018 to 27/12/2018. I stopped this challenge, it's too boring in my opinion.
Focus T25
Instead, I decided to start another program by ShaunT, Focus T25 : a 18 week-long sport program !
« It's a full-body workout in 25 minutes. With zero rest. Focus Interval Training works every muscle group in your body—one after the other—then it works it again. It's short. It's sweaty. But after 25 minutes, it's done. »
« 25 Minutes...Zero Rest... You can rest whenyou go to bed! »
I started this program on 7th of the new year 2019 ! My weight is 69.0 kg. I feel like less muscles, and more fat...
Follow up (MAX OUT TIME is actually reverse, from 25:00 to 00:00, the lower the better!) :
| Day | Week | Date | Name of video | Butt kicked ? | MAX OUT TIME |
| ALPHA | |||||
| 001 | #1 | 07/01/2019 05/02/2019 |
Cardio | Barely Made It... | 15:00 |
| 002 | #1 | 08/01/2019 06/02/2019 |
Speed 1.0 | Nailed It !!! | 00:00 |
| 003 | #1 | 09/01/2019 07/02/2019 |
Total Body Circuit | Hard on the floor | 18:50 |
| 004 | #1 | 10/01/2019 08/02/2019 |
Ab Intervals | Barely Made It... | ? |
| 005 | #1 | 11/01/2019 09/02/2019 |
Cardio & Lower Focus |
Complicated Barely Made It... |
14:00 ? |
| 006 | #1 | 12/01/2019 10/02/2019 |
Rest | N/A | N/A |
| 007 | #1 | 13/01/2019 11/02/2019 |
Stretch | Nailed It !!! | 00:00 |
| 008 | #2 | 12/02/2019 | Cardio | Nailed It !!! | 00:00 |
| 009 | #2 | 14/02/2019 | Total Body Circuit | Made it | |
| 010 | #2 | 14/02/2019 | Speed 1.0 | Nailed It !!! | |
| 011 | #2 | 15/02/2019 | Cardio | Barely Made It... | 11:00 |
| 012 | #2 | 16/02/2019 | Lower Focus & Ab Intervals |
||
| 013 | #2 | 17/02/2019 | Rest | ||
| 014 | #2 | 18/02/2019 | Stretch | ||
| 015 | #3 | 19/02/2019 | Total Body Circuit | ||
| ... | |||||
| Day | Week | Date | Name of video | Butt kicked ? | MAX OUT TIME |
| BETA | |||||
| From week #6... | |||||
| Day | Week | Date | Name of video | Butt kicked ? | MAX OUT TIME |
| GAMMA: PURE GAMMA | |||||
| From week #11... | |||||
| Day | Week | Date | Name of video | Butt kicked ? | MAX OUT TIME |
| GAMMA: PURE STRENGTH HYBRID | |||||
| From week #15... | |||||
Nutrition plan unchanged, PLAN A as described below.
Transform:20
I couldn't motivate myself to follow T25. New try with Transform:20 !
It's 20 minutes sport 6 times a week. All you need is a bit of motivation and a step.
Step dimension : 27”L X 11”W X 6”H or L68.58cm x W27.94cm x H15.24cm
| Day | Week | Date | Name of video | T1 | T2 | T3 |
| Chapter 1 - Commit | ||||||
| 001 | #1 | 25/02/2019 | Burn | ? | ? | 73 |
| 002 | #1 | 26/02/2019 | Faster | ? | 27 | 15 |
| 003 | #1 | 27/02/2019 | Stronger | 46 | 40 | 19 |
| 004 | #1 | 28/02/2019 | Powerful | 21 | 10 | 83 |
| 005 | #1 | 01/03/2019 | Cut | 74 | 21 | 23 |
| 006 | #1 | 03/03/2019 | Balanced | 6 | 33 | 31 |
| 007 | #1 | 02/03/2019 | Rest | |||
| 008 | #2 | 04/03/2019 | Burn | 100 | 98 | 72 |
| 009 | #2 | 05/03/2019 | Faster | 24 | 34 | 12 |
| 010 | #2 | 06/03/2019 | Stronger | 54 | 52 | 15 |
| 011 | #2 | 07/03/2019 | Powerful | 23 | 13 | 83 |
| 012 | #2 | Cut | ||||
| 013 | #2 | Balanced | ||||
| 014 | #2 | 10/03/2019 | Rest | |||
| Chapter 2 - Climb | ||||||
| 015 | #3 | 11/03/2019 | Burn | 101 | 117 | 92 |
| 016 | #3 | 12/03/2019 | Faster | 27 | 34 | 15 |
| 017 | #3 | 13/03/2019 | Stronger | 55 | 61 | 17 |
| 018 | #3 | 14/03/2019 | Powerful | 23 | 15 | 95 |
| 019 | #3 | 15/03/2019 | Cut | 81 | 23 | 42 |
| 020 | #3 | 16/03/2019 | Balanced | 28 | 47 | 35 |
| 021 | #3 | 17/03/2019 | Rest | |||
| 022 | #4 | 18/03/2019 | Burn | 116 | 138 | 99 |
| 023 | #4 | 19/03/2019 | Faster | 28 | 41 | 15 |
| 024 | #4 | 20/03/2019 | Stronger (without step) | 80 | 63 | 18 |
| 025 | #4 | 22/03/2019 | Powerful | 27 | 14 | 89 |
| 026 | #4 | 23/03/2019 | Cut | |||
| 027 | #4 | 24/03/2019 | Balanced | |||
| 028 | #4 | 21/03/2019 | Rest | |||
| Chapter 3 - Conquer | ||||||
| 029 | #5 | 25/03/2019 | Burn | |||
| 030 | #5 | 26/03/2019 | Faster | |||
| 031 | #5 | 27/03/2019 | Stronger | |||
| 032 | #5 | 28/03/2019 | Powerful | |||
| 033 | #5 | 29/03/2019 | Cut | |||
| 034 | #5 | 30/03/2019 | Balanced | |||
| 035 | #5 | 31/03/2019 | Rest | |||
| 036 | #6 | 01/04/2019 | Burn | |||
| 037 | #6 | 02/04/2019 | Faster | |||
| 038 | #6 | 03/04/2019 | Stronger | |||
| 039 | #6 | 04/04/2019 | Powerful | |||
| 040 | #6 | 05/04/2019 | Cut & SHAUN-A-THON | |||
| 041 | #6 | 06/04/2019 | Balanced | |||
| 042 | #6 | 07/04/2019 | Rest | |||
Nutrition plan unchanged, PLAN A as described below.
After not doing any sport since 22/03/2019, I start again the Transform:20 program : I weight 74~75kg...
| Day | Week | Date | Name of video | T1 | T2 | T3 |
| Chapter 1 - Commit | ||||||
| 001 | #1 | 15/07/2019 | Burn | 112 | 114 | 70 |
| 002 | #1 | 16/07/2019 | Faster | 26 | 30 | 11.5 |
| 003 | #1 | 17/07/2019 | Stronger | 61 | 47 | 38 |
| 004 | #1 | 18/07/2019 | Powerful | 21 | 9 | 109 |
| 005 | #1 | 19/07/2019 | Cut | 69 | 24 | 19 |
| 006 | #1 | 20/07/2019 | Balanced | -- | -- | -- |
| 007 | #1 | 21/07/2019 | Rest | |||
| 008 | #2 | 22/07/2019 | Burn | 105 | 136 | 88 |
| 009 | #2 | 23/07/2019 | Faster | 25 | 39 | 14 |
| 010 | #2 | 24/07/2019 | Stronger | 66 | 58 | 42 |
| 011 | #2 | 26/07/2019 | Powerful | 24 | 9 | 86 |
| 012 | #2 | 27/07/2019 | Cut | 80 | 26 | 21 |
| 013 | #2 | 28/07/2019 | Balanced | 24 | 42 | 38 |
| 014 | #2 | 25/07/2019 | Rest | |||
| Chapter 2 - Climb | ||||||
| 015 | #3 | 29/07/2019 | Burn | 99 | 150 | 94 |
| 016 | #3 | 30/07/2019 | Faster | 27 | 40 | 14.5 |
| 017 | #3 | 31/07/2019 | Stronger | 75 | 76 | 48 |
| 018 | #3 | 01/08/2019 | Powerful | 25 | 11 | 86 |
| 019 | #3 | 02/08/2019 | Cut | 88 | 29 | 27 |
| 020 | #3 | 03/08/2019 | Balanced | -- | -- | -- |
| 021 | #3 | 04/08/2019 | Rest | |||
| 022 | #4 | 05/08/2019 | Burn | 84 | 170 | 93 |
| 023 | #4 | 06/08/2019 | Faster | 29 | 45 | 15 |
| 024 | #4 | 07/08/2019 | Stronger | 77 | 75 | 52 |
| 025 | #4 | 08/08/2019 | Powerful | 27 | 12 | 87 |
| 026 | #4 | 09/08/2019 | Cut | 87 | 30 | 37 |
| 027 | #4 | 10/08/2019 | Balanced | 26 | 66 | 41 |
| 028 | #4 | 11/08/2019 | Rest | |||
| Chapter 3 - Conquer | ||||||
| 029 | #5 | 09/09/2019 | Burn | 115 | 144 | 88 |
| 030 | #5 | 10/09/2019 | Faster | 30 | 47 | 15 |
| 031 | #5 | 11/09/2019 | Stronger | 57 | 72 | 48 |
| 032 | #5 | 12/09/2019 | Powerful | 27 | 18 | 83 |
| 033 | #5 | 13/09/2019 | Cut | 83 | 33 | 33 |
| 034 | #5 | 14/09/2019 | Balanced | -- | -- | -- |
| 035 | #5 | 15/09/2019 | Rest | |||
| 036 | #6 | 16/09/2019 | Burn | 125 | 143 | 98 |
| 037 | #6 | 17/09/2019 | Faster | 30 | 43 | 17,5 |
| 038 | #6 | 18/09/2019 | Stronger | 70 | 81 | 58 |
| 039 | #6 | 20/09/2019 | Powerful | 28 | 13 | 88 |
| 040 | #6 | 20/09/2019 | Cut & SHAUN-A-THON | -- | -- | -- |
| 041 | #6 | 21/09/2019 | Balanced | -- | -- | -- |
| 042 | #6 | 22/09/2019 | Rest | |||
The week #6 was a very tough week with friends around and champion's league. Couldn't finish the chalenge.
I'm starting the loop again.
| Day | Week | Date | Name of video | T1 | T2 | T3 |
| Chapter 1 - Commit | ||||||
| 001 | #1 | 24/09/2019 | Burn | 128 | 157 | 100 |
| 002 | #1 | 25/09/2019 | Faster | 31 | 39 | 19 |
| 003 | #1 | 26/09/2019 | Stronger | 77 | 97 | 58 |
| 004 | #1 | 27/09/2019 | Powerful | 29 | 22 | 98 |
| 005 | #1 | 08/10/2019 | Cut | 90 | 34 | 35 |
| 006 | #1 | 09/10/2019 | Balanced | 24 | 52 | 37 |
| 007 | #1 | Rest | -- | -- | -- | |
| 008 | #2 | 10/10/2019 | Burn | 135 | 174 | 96 |
| 009 | #2 | 11/10/2019 | Faster | 30 | 48 | 17 |
| 010 | #2 | 12/10/2019 | Stronger | 77 | 73 | 54 |
| 011 | #2 | 14/10/2019 | Powerful | 29 | 14 | 90 |
| 012 | #2 | 15/10/2019 | Cut | 93 | 39 | 27 |
| 013 | #2 | 16/10/2019 | Balanced | 30 | 55 | 40 |
| 014 | #2 | 13/10/2019 | Rest | -- | -- | -- |
| Chapter 2 - Climb | ||||||
| 015 | #3 | 17/10/2019 | Burn | 115 | 167 | 105 |
| 016 | #3 | 18/10/2019 | Faster | 32 | 48 | 15.5 |
| 017 | #3 | 19/10/2019 | Stronger | 80 | 101 | 56 |
| 018 | #3 | 21/10/2019 | Powerful | 27 | 14 | 96 |
| 019 | #3 | 22/10/2019 | Cut | 97 | 35 | 36 |
| 020 | #3 | 23/10/2019 | Balanced | 32 | 57 | 43 |
| 021 | #3 | 20/10/2019 | Rest | -- | -- | -- |
| 022 | #4 | 24/10/2019 | Burn | 133 | 166 | 99 |
| 023 | #4 | Faster | ||||
| 024 | #4 | Stronger | ||||
| 025 | #4 | Powerful | ||||
| 026 | #4 | Cut | ||||
| 027 | #4 | Balanced | ||||
| 028 | #4 | Rest | ||||
A friend came and hen I did not have the mental strength to continue and couldn't finish the challenge. Sad but it has been 2 months and 19 days without sport...
I'm starting the loop again.
| Day | Week | Date | Name of video | T1 | T2 | T3 |
| Chapter 1 - Commit | ||||||
| 001 | #1 | 13/01/2020 | Burn | 140 | 149 | 80 |
One day before getting madly sick LOL. But I'm back!
| Day | Week | Date | Name of video | T1 | T2 | T3 |
| Chapter 1 - Commit | ||||||
| 001 | #1 | 03/02/2020 | Burn | 120 | 173 | 90 |
| 002 | #1 | 04/02/2020 | Faster | 27 | 36 | 13.75 |
| 003 | #1 | 05/02/2020 | Stronger | 78 | 57 | 54 |
| 004 | #1 | 06/02/2020 | Powerful | 26 | 13 | 96 |
| 005 | #1 | 07/02/2020 | Cut | 89 | 30 | 24 |
| 006 | #1 | 08/02/2020 | Balanced | 24 | 54 | 37 |
| 007 | #1 | 09/02/2020 | Rest | -- | -- | -- |
| 008 | #2 | 10/02/2020 | Burn | 145 | 170 | 97 |
| 009 | #2 | 11/02/2020 | Faster | 27 | 47 | 14 |
| 010 | #2 | 12/02/2020 | Stronger | 81 | 68 | 56 |
| 011 | #2 | 13/02/2020 | Powerful | 28 | 16 | 90 |
| 012 | #2 | 14/02/2020 | Cut | 95 | 34 | 29 |
| 013 | #2 | 15/02/2020 | Balanced | 27 | 59 | 41 |
| 014 | #2 | 16/02/2020 | Rest | -- | -- | -- |
| Chapter 2 - Climb | ||||||
| 015 | #3 | 17/02/2020 | Burn | 139 | 172 | 102 |
| 016 | #3 | 18/02/2020 | Faster | 29 | 49 | 16.5 |
| 017 | #3 | 19/02/2020 | Stronger | 80 | 87 | 59 |
| 018 | #3 | 20/02/2020 | Powerful | 29 | 18 | 102 |
| 019 | #3 | 21/02/2020 | Cut | 95 | 36 | 32 |
| 020 | #3 | 22/02/2020 | Balanced | 30 | 64 | 44 |
| 021 | #3 | 23/02/2020 | Rest | -- | -- | -- |
| 022 | #4 | 24/02/2020 | Burn | ? | 178 | 108 |
| 023 | #4 | 25/02/2020 | Faster | 27 | 52 | 17,5 |
| 024 | #4 | 26/02/2020 | Stronger | 83 | 87 | 57 |
| 025 | #4 | 27/02/2020 | Powerful | 31 | 15 | 105 |
| 026 | #4 | 28/02/2020 | Cut | 103 | 38 | 43 |
| 027 | #4 | 29/02/2020 | Balanced | 30 | 64 | 46 |
| 028 | #4 | 01/03/2020 | Rest | -- | -- | -- |
| Chapter 3 - Conquer | ||||||
| 029 | #5 | 02/03/2020 | Burn | 149 | 171 | 100 |
| 030 | #5 | 03/03/2020 | Faster | 29 | 54 | 15 |
| 031 | #5 | 04/03/2020 | Stronger | 83 | 90 | 64 |
| 032 | #5 | 05/03/2020 | Powerful | 30 | 15 | 107 |
| 033 | #5 | 06/03/2020 | Cut | 104 | 40 | 39 |
| 034 | #5 | 07/03/2020 | Balanced | 31 | 70 | 49 |
| 035 | #5 | 08/03/2020 | Rest | -- | -- | -- |
| 036 | #6 | 09/03/2020 | Burn | 148 | 181 | 101 |
| 037 | #6 | 10/03/2020 | Faster | 30 | 49 | 17 |
| 038 | #6 | 11/03/2020 | Stronger | 85 | 93 | 62 |
| 039 | #6 | 12/03/2020 | Powerful | 28 | 15 | 107 |
| 040 | #6 | 13/03/2020 | Cut & SHAUN-A-THON | 104 145 20 |
40 185 100 |
20 12 104 |
| 041 | #6 | 14/03/2020 | Balanced | 32 | 71 | 44 |
| 042 | #6 | 15/03/2020 | Rest | -- | -- | -- |
I have done it !!! Now I am thinking what to do next...
I will restart the program and add extra workout each day.
| Day | Week | Date | Name of video | T1 | T2 | T3 |
| Chapter 1 - Commit | ||||||
| 043 | #7 | 16/03/2020 | Burn 10 Min Abs |
147 19 |
196 NA |
102 NA |
| 044 | #7 | 17/03/2020 | Faster 10 Min Best Butt |
29 NA |
53 NA |
17 NA |
| 045 | #7 | 18/03/2020 | Built Stronger 1.0 |
ND 35 |
ND 10 |
ND 49 |
| 046 | #7 | 26/03/2020 | Powerful | 27 | 14 | 109 |
| 047 | #7 | 27/03/2020 | Rip 'N Cut 1.0 Cut |
51 94 |
24 41 |
38 42 |
| 048 | #7 | 28/03/2020 | Balanced | 32 | 81 | 45 |
| 049 | #7 | 29/03/2020 | Rest | -- | -- | -- |
| 050 | #8 | 31/03/2020 | Burn 10 Min Abs |
155 16 |
185 NA |
103 NA |
| 051 | #8 | 30/03/2020 | Faster 10 Min Best Butt |
29 NA |
57 NA |
18 NA |
| 052 | #8 | 01/04/2020 | Built Stronger 1.0 Stronger |
36 75 |
10 100 |
57 60 |
| 053 | #8 | 02/04/2020 | Powerful 10 Min Cardio |
27 NA |
16 NA |
105 NA |
| 054 | #8 | 03/04/2020 | Rip 'N Cut 1.0 Cut |
49 101 |
49 43 |
40 40 |
| 055 | #8 | 04/04/2020 | Balanced 10 Min Recovery |
34 NA |
79 NA |
45 NA |
| 056 | #8 | 05/04/2020 | Rest | -- | -- | -- |
| Chapter 2 - Climb | ||||||
| 057 | #9 | 06/04/2020 | Burn 10 Min Abs |
155 19 |
190 NA |
112 NA |
| 058 | #9 | 07/04/2020 | Faster 10 Min Best But |
29 NA |
55 NA |
19 NA |
| 059 | #9 | 08/04/2020 | Built Stronger 2.0 Stronger |
41 80 |
10 100 |
46 64 |
| 060 | #9 | 09/04/2020 | Powerful 10 Min Cardio |
27 NA |
16 NA |
109 NA |
| 061 | #9 | 10/04/2020 | Cut Rip 'N Cut 2.0 |
104 50 |
41 63 |
43 58 |
| 062 | #9 | 11/04/2020 | Balanced 10 Min Recovery |
35 NA |
87 NA |
50 NA |
| 063 | #9 | 12/04/2020 | Rest | -- | -- | -- |
| 064 | #10 | 13/04/2020 | Burn 15 Min Abs |
155 12 |
195 80 |
108 NA |
| 065 | #10 | 14/04/2020 | Faster 10 Min Best But |
29 NA |
53 NA |
15 NA |
| 066 | #10 | 15/04/2020 | Stronger Built Stronger 2.0 |
88 46 |
104 10 |
62 55 |
| 067 | #10 | 16/04/2020 | Powerful 10 Min Cardio |
29 NA |
16 NA |
107 NA |
| 068 | #10 | 17/04/2020 | Cut Rip 'N Curl 2.0 |
107 50 |
41 74 |
45 61 |
| 069 | #10 | 18/04/2020 | Balanced 10 Min Recovery |
34 NA |
73 NA |
51 NA |
| 070 | #10 | 19/04/2020 | Rest | -- | -- | -- |
| Chapter 3 - Conquer | ||||||
| 071 | #11 | 20/04/2020 | Burn | |||
| 072 | #11 | 21/04/2020 | Faster | |||
| 073 | #11 | 22/04/2020 | Stronger | |||
| 074 | #11 | 23/04/2020 | Powerful | |||
| 075 | #11 | 24/04/2020 | Cut | |||
| 076 | #11 | 25/04/2020 | Balanced | |||
| 077 | #11 | 26/04/2020 | Rest | -- | -- | -- |
| 078 | #12 | 27/04/2020 | Burn | |||
| 079 | #12 | 28/04/2020 | Faster | |||
| 080 | #12 | 29/04/2020 | Stronger | |||
| 081 | #12 | 30/04/2020 | Powerful | |||
| 082 | #12 | 01/05/2020 | Cut & SHAUN-A-THON | |||
| 083 | #12 | 02/05/2020 | Balanced | |||
| 084 | #12 | 03/05/2020 | Rest | -- | -- | -- |
I choose to stop for a few weeks because I have a disconfort on the left back. Sad.
Insanity "Original"
On Monday 25th of May 2020, I started Insanity "Original" weighting 70.5kg. Back to roots.
Fit test #1 - 25/05/2020 (actually 24/05/2020) :
- T1 Switch Kicks : 120x (60x)
- T2 Power Jacks : 43x
- T3 Power Knees : 99x
- T4 Power Jumps : 49x
- T5 Globe Jumps: 10.25x
- T6 Suicide Jumps: 14x
- T7 Push-up Jacks: 16x
- T8 Low Plank Oblique: 40x
I still have a discomfort on the back left.
Fit test #2 - 08/06/2020 :
- T1 Switch Kicks : 127x (63.5x) (+7)
- T2 Power Jacks : 54x (+11)
- T3 Power Knees : 100x (+1)
- T4 Power Jumps : 53x (+4)
- T5 Globe Jumps: 12x (+1.75)
- T6 Suicide Jumps: 19x (+5)
- T7 Push-up Jacks: 20x (+4)
- T8 Low Plank Oblique: 57x (+17)
I have much less discomfort on the back left.
Fit test #3 - 29/06/2020 :
- T1 Switch Kicks : 130x (65x) (+3)
- T2 Power Jacks : 56x (+2)
- T3 Power Knees : 108x (+8)
- T4 Power Jumps : 58x (+5)
- T5 Globe Jumps: 12.25x (+0.25)
- T6 Suicide Jumps: 21x (+2)
- T7 Push-up Jacks: 25 (+5)
- T8 Low Plank Oblique: 65x (+8)
After 3-4 days into month #2, I got pain back in front of my tibia. I have modified most of jumping moves after that.
Fit test #4 - 13/07/2020 :
- T1 Switch Kicks : 136x (68x) (+6)
- T2 Power Jacks : 61x (+5)
- T3 Power Knees : 115x (+7)
- T4 Power Jumps : 54x (-4)
- T5 Globe Jumps: 12.5x (+0.25)
- T6 Suicide Jumps: 22x (+1)
- T7 Push-up Jacks: 30 (+5)
- T8 Low Plank Oblique: 78x (+13)
I still have some discomfort in front of both my tibias. I have not modified moves during fit test though.
Fit test #5 - 26/07/2020 :
- T1 Switch Kicks : 150x (75x) (+14)
- T2 Power Jacks : 59x (-2)
- T3 Power Knees : 122x (+7)
- T4 Power Jumps : 70x (+16)
- T5 Globe Jumps: 15x (+2.5)
- T6 Suicide Jumps: 22x (+0)
- T7 Push-up Jacks: 32x (+2)
- T8 Low Plank Oblique: 85x (+7)
I still have some discomfort in front of both my tibias, but much less than before. I am modifiying Power Jumps, Tuck Jumps and Diamonds Jumps. I have not modified moves during this last fit test though.
Insanity MAX:30 is back !
I am modifying roughly half the Power Jumps, all Tuck Jumps and Diamond Jumps in order to not stress my tibias too much.
I am weighting around 71kg, which I am confortable with. This is why I still follow the Nutrition plan most of the time, but I am drinking much more Beer and Vodka and eating much more chips and pizza...
| THE AB MAXIMIZER MONTH #1 | |||||||
| WEEK #1 |
27/07/2020 CARDIO CHALLENGE 16:52 |
28/07/2020 TABATA POWER 30:00 |
29/07/2020 SWEAT INTERVALS 28:26 |
30/07/2020 TABATA POWER 30:00 |
31/07/2020 FRIDAY FIGHT: ROUND#1 23:12 |
01/08/2020 PULSE 17:45 |
02/08/2020 REST |
| WEEK #2 |
03/08/2020 CARDIO CHALLENGE 30:00 AB ATTACK: 10 04:22 |
04/08/2020 TABATA POWER 30:00 |
05/08/2020 SWEAT FEST 28:16 AB ATTACK: 10 04:23 |
06/08/2020 TABATA POWER 30:00 |
07/08/2020 FRIDAY FIGHT: ROUND #1 23:40 |
08/08/2020 PULSE 20:00 AB ATTACK: 10 09:20 |
09/08/2020 REST |
| WEEK #3 |
10/08/2020 CARDIO CHALLENGE 30:00 MAX OUT ABS 04:30 |
11/08/2020 TABATA STRENGTH 30:00 |
12/08/2020 SWEAT INTERVALS 30:00 360° ABS 12:36 |
13/08/2020 TABATA STRENGTH 30:00 |
14/08/2020 FRIDAY FIGHT: ROUND #1 30:00 |
15/08/2020 PULSE 20:00 AB ATTACK: 10 09:35 |
16/08/2020 REST |
| WEEK #4 |
17/08/2020 CARDIO CHALLENGE 30:00 360° ABS 12:56 |
18/08/2020 TABATA STRENGTH 30:00 |
19/08/2020 SWEAT FEST 27:51 MAX OUT ABS 04:38 |
20/08/2020 TABATA STRENGTH 30:00 |
21/08/2020 FRIDAY FIGHT: ROUND #1 20:00 |
22/08/2020 PULSE 20:00 AB ATTACK: 10 ??:?? |
23/08/2020 REST |
| THE AB MAXIMIZER MONTH #2 | |||||||
| WEEK #5 |
24/08/2020 MAX OUT CARDIO 20:38 |
25/08/2020 MAX OUT POWER 12:31 |
26/08/2020 MAX OUT SWEAT 21:21 |
27/08/2020 MAX OUT STRENGTH 13:44 |
28/08/2020 FRIDAY FIGHT: ROUND #2 06:50 |
29/08/2020 PULSE 30:00 |
30/08/2020 REST |
| WEEK #6 |
31/08/2020 MAX OUT CARDIO 30:00 AB ATTACK: 10 10:00 💪 |
01/09/2020 MAX OUT POWER 13:27 |
02/09/2020 MAX OUT SWEAT 30:00 AB ATTACK: 10 10:00 💪 |
03/09/2020 MAX OUT STRENGTH 16:30 |
06/09/2020 FRIDAY FIGHT: ROUND #2 07:37 |
05/09/2020 PULSE Not Done AB ATTACK: 10 Not Done |
04/09/2020 REST |
| WEEK #6 bis |
07/09/2020 MAX OUT CARDIO 20:40 AB ATTACK: 10 05:00 |
08/09/2020 MAX OUT POWER 13:30 |
09/09/2020 MAX OUT SWEAT 30:00 AB ATTACK: 10 10:00 💪 |
10/09/2020 MAX OUT STRENGTH 13:30 |
11/09/2020 FRIDAY FIGHT: ROUND #2 12:36 |
12/09/2020 PULSE 20:00 AB ATTACK: 10 09:15 |
13/09/2020 REST |
| WEEK #5 bis |
15/09/2020 MAX OUT CARDIO 30:00 |
16/09/2020 MAX OUT POWER 11:40 |
17/09/2020 MAX OUT SWEAT #sick# 🤒 |
18/09/2020 MAX OUT STRENGTH #sick# 🤒 |
19/09/2020 FRIDAY FIGHT: ROUND #2 Resting |
20/09/2020 PULSE Resting |
14/09/2020 REST or not... |
| WEEK #5 ter |
21/09/2020 MAX OUT CARDIO 30:00 |
22/09/2020 MAX OUT POWER 13:32 |
23/09/2020 MAX OUT SWEAT 30:00 |
24/09/2020 MAX OUT STRENGTH 26:35 |
25/09/2020 FRIDAY FIGHT: ROUND #2 24:12 |
27/09/2020 PULSE 20:00 🤼♂️ |
26/09/2020 REST |
| WEEK #5 (4) |
28/09/2020 MAX OUT CARDIO 30:00 |
29/09/2020 MAX OUT POWER 13:26 |
30/09/2020 MAX OUT SWEAT 06:57 |
01/09/2020 MAX OUT STRENGTH 11:26 |
02/10/2020 FRIDAY FIGHT: ROUND #2 Мне лень |
03/10/2020 PULSE Мне лень |
04/10/2020 REST Мне лень |
| WEEK #5 (5) |
05/10/2020 MAX OUT CARDIO 20:23 |
06/10/2020 MAX OUT POWER 13:29 |
07/10/2020 MAX OUT SWEAT 30:00 |
08/10/2020 MAX OUT STRENGTH 11:34 |
11/10/2020 FRIDAY FIGHT: ROUND #2 21:08 |
13/10/2020 PULSE |
12/10/2020 REST |
Transform:20 is back !
Unfortunatly I got tired. I skipped many days. But now I'm back to Transform:20 !
| Week | Day | Name of video | Date | T1 | T2 | T3 | Week | Day | Date | T1 | T2 | T3 |
| Chapter 1 - Commit | ||||||||||||
| #1 | 001 | Burn | 19/10/2020 | 140 | 158 | 90 | #2 | 007 | 26/10/2020 | 148 | 166 | 100 |
| #1 | 002 | Faster | 20/10/2020 | 27 | 44 | 16 | #2 | 008 | 27/10/2020 | 27 | 53 | 18.5 |
| #1 | 003 | Stronger | 21/10/2020 | 75 | 80 | 58 | #2 | 009 | 28/10/2020 | 82 | 93 | 62 |
| #1 | 004 | Powerful | 22/10/2020 | 21 | 15 | 104 | #2 | 011 | 29/10/2020 | 27 | 16 | 105 |
| #1 | 005 | Cut | 23/10/2020 | 92 | 36 | 36 | #2 | 012 | 30/10/2020 | 101 | 38 | 40 |
| #1 | 006 | Balanced | 25/10/2020 | 25 | 56 | 41 | #2 | 013 | 01/11/2020 | 30 | 65 | 44 |
| #1 | 007 | Rest | 24/10/2020 | -- | -- | -- | #2 | 014 | 31/10/2020 | -- | -- | -- |
| Chapter 2 - Climb | ||||||||||||
| #3 | 015 | Burn | 02/11/2020 | 150 | 192 | 110 | #4 | 022 | 09/11/2020 | 150 | 200 | 108 |
| #3 | 016 | Faster | 03/11/2020 | 28 | 55 | 19.5 | #4 | 023 | 10/11/2020 🎖️ | 29 | 57 | 21 |
| #3 | 017 | Stronger | 04/11/2020 | 89 | 109 | 70 | #4 | 024 | 11/11/2020 | 87 | 94 | 72 |
| #3 | 018 | Powerful | 05/11/2020 | 29 | 17 | 106 | #4 | 025 | 12/11/2020 | 32 | 17 | 107 |
| #3 | 019 | Cut | 06/11/2020 | 103 | 43 | 43 | #4 | 026 | 13/11/2020 | 102 | 39 | 44 |
| #3 | 020 | Balanced | 08/11/2020 | 34 | 71 | 46 | #4 | 027 | 15/11/2020 | 36 | 74 | 47 |
| #3 | 021 | Rest | 07/11/2020 | -- | -- | -- | #4 | 028 | 14/11/2020 | -- | -- | -- |
| Chapter 3 - Conquer | ||||||||||||
| #5 | 029 | Burn | 16/11/2020 | 150 | 190 | 103 | #6 | 026 | 23/11/2020 | 172 | 204 | 112 |
| #5 | 030 | Faster | 17/11/2020 | 29 | 58 | 20 | #6 | 037 | 24/11/2020 | 31 | 56 | 20 |
| #5 | 031 | Stronger | 18/11/2020 | 84 | 106 | 70 | #6 | 038 | 25/11/2020 | 91 | 103 | 74 |
| #5 | 032 | Powerful | 19/11/2020 | 28 | 19 | 111 | #6 | 039 | 26/11/2020 | 29 | 18 | 110 |
| #5 |
033 |
Cut & SHAUN-A-THON |
20/11/2020 |
100 |
45 |
41 |
#6 |
040 |
27/11/2020 Burn Powerful |
104 138 28 |
43 201 16 |
43 107 120 |
| #5 | 034 | Balanced | 22/11/2020 | 35 | 80 | 54 | #6 | 041 | 28/11/2020 | 36 | 81 | 51 |
| #5 | 035 | Rest | 21/11/2020 | -- | -- | -- | #6 | 042 | 29/11/2020 | -- | -- | -- |
Insanity MAX:30 is back² !
I am modifying roughly half the Power Jumps, all Tuck Jumps in order to not stress my tibias too much.
I am weighting around 69kg, which I am comfortable with.
| THE AB MAXIMIZER MONTH #1 | |||||||
| WEEK #1 |
30/11/2020 CARDIO CHALLENGE 30:00 |
01/12/2020 TABATA POWER 30:00 |
02/12/2020 SWEAT INTERVALS 30:00 |
03/12/2020 TABATA STRENGTH 30:00 |
04/12/2020 FRIDAY FIGHT: ROUND#1 30:00 |
05/12/2020 PULSE 20:00 |
06/12/2020 REST |
| WEEK #2 |
07/12/2020 CARDIO CHALLENGE 30:00 |
08/12/2020 TABATA POWER 30:00 |
09/12/2020 SWEAT FEST 30:00 |
10/12/2020 TABATA POWER 30:00 |
11/12/2020 FRIDAY FIGHT: ROUND #1 30:00 |
12/12/2020 PULSE PIED CASSÉ |
13/12/2020 REST PIED CASSÉ |
I hurt my left foot quiet bad while runing home one night... So I had to take break.
I started sport again on January 18th, 2021: Insanity MAX30 normal schedule. Finished on March 13th, 2021.
Since March 15th, 2021, I am doingTransform:20 program. 69.8kg at last checkup.
But since May 2021, I suck. Almost no sport, and I eat too much.
22/08/2021 I started the classic lesson of 7min android app to get back to sport slowly.
Insanity MAX:30 is back3 !
| THE MAX OUT MONTH #1 | |||||||
| WEEK #1 |
30/08/2021 CARDIO CHALLENGE 09:55 |
31/08/2021 TABATA POWER 10:05 |
01/09/2021 SWEAT INTERVALS 12:00 |
02/09/2021 TABATA POWER 10:20 |
04/09/2021 FRIDAY FIGHT: ROUND#1 08:35 |
03/09/2021 PULSE NOT DONE |
05/09/2021 REST |
| WEEK #2 |
06/09/2021 CARDIO CHALLENGE 18:05 |
07/09/2021 TABATA POWER 10:40 |
08/09/2021 SWEAT FEST 25:00 |
09/09/2021 TABATA POWER 10:50 |
10/09/2021 FRIDAY FIGHT: ROUND #1 17:56 |
12/09/2021 PULSE 17:30 |
11/09/2021 REST |
| WEEK #3 |
13/09/2021 CARDIO CHALLENGE 18:07 |
14/09/2021 TABATA STRENGTH 25:10 |
15/09/2021 SWEAT INTERVALS 16:39 |
16/09/2021 TABATA STRENGTH 24:18 |
17/09/2021 FRIDAY FIGHT: ROUND #1 18:22 |
18/09/2021 PULSE 17:35 |
19/09/2021 REST |
| WEEK #4 |
20/09/2021 CARDIO CHALLENGE 30:00 |
21/09/2021 TABATA STRENGTH 30:00 |
23/09/2021 SWEAT INTERVALS 30:00 |
24/09/2021 TABATA STRENGTH 30:00 |
27/09/2021 FRIDAY FIGHT: ROUND #1 20:03 |
25/09/2021 PULSE 17:33 |
22/09/2021 26/09/2021 REST |
| THE MAX OUT MONTH #2 | |||||||
| WEEK #5 |
28/09/2021 MAX OUT CARDIO 19:19 |
29/09/2021 MAX OUT POWER 11:15 |
30/09/2021 MAX OUT SWEAT 19:58 |
02/10/2021 MAX OUT STRENGTH 12:24 |
04/10/2021 FRIDAY FIGHT: ROUND #2 06:30 |
03/10/2021 PULSE 17:40 |
01/10/2021 REST |
| WEEK #6 |
05/10/2021 MAX OUT CARDIO 20:10 |
06/10/2021 MAX OUT POWER 11:10 |
08/10/2021 MAX OUT SWEAT 12:20 |
09/10/2021 MAX OUT STRENGTH ??:?? |
10/10/2021 FRIDAY FIGHT: ROUND #2 06:35 |
12/10/2021 PULSE 20:00 |
07/09/2021 11/10/2021 REST |
| WEEK #7 |
13/10/2021 MAX OUT CARDIO 20:12 |
14/10/2021 MAX OUT POWER 11:36 |
15/10/2021 MAX OUT SWEAT 19:35 |
17/10/2021 MAX OUT STRENGTH 12:22 |
18/10/2021 FRIDAY FIGHT: ROUND #2 17:22 |
19/10/2021 PULSE 20:00 |
16/10/2021 20/10/2021 REST |
| WEEK #8 |
21/10/2021 MAX OUT CARDIO ??:?? |
24/10/2021 MAX OUT POWER 11:25 |
25/10/2021 MAX OUT SWEAT 30:00 |
30/10/2021 MAX OUT STRENGTH 12:26 |
01/11/2021 FRIDAY FIGHT: ROUND #2 06:35 |
02/11/2021 PULSE 20:00 |
22-23/10/2021🤵👰 26-29/10/2021 31/10/2021 REST |
After the program, I chose to rest for a while, from 03/11/2021 to 14/11/2021. Now I am back :
| THE MAX OUT MONTH #1 | |||||||
| WEEK #1 |
15/11/2021 CARDIO CHALLENGE 30:00 |
16/11/2021 TABATA POWER 10:05 |
17/11/2021 SWEAT INTERVALS 12:10 |
18/11/2021 TABATA POWER 09:50 |
21/11/2021 FRIDAY FIGHT: ROUND#1 12:50 |
20/11/2021 PULSE 17:30 |
19/11/2021 REST |
| WEEK #2 |
22/11/2021 CARDIO CHALLENGE 30:00 |
23/11/2021 TABATA POWER 10:47 |
24/11/2021 SWEAT FEST 24:54 |
25/11/2021 TABATA POWER 10:44 |
26/11/2021 FRIDAY FIGHT: ROUND#1 17:47 |
28/11/2021 PULSE 17:33 |
27/11/2021 REST |
| WEEK #REST |
29/11/2021 REST |
30/11/2021 REST |
01/12/2021 REST |
02/12/2021 REST |
03/12/2021 REST |
04/12/2021 REST |
05/12/2021 REST |
| WEEK #3 |
06/12/2021 CARDIO CHALLENGE 30:00 |
07/12/2021 TABATA STRENGTH 24:10 |
09/12/2021 SWEAT FEST 12:09 |
10/12/2021 TABATA POWER 21:44 |
11/12/2021 FRIDAY FIGHT: ROUND#1 |
12/12/2021 PULSE |
08/12/2021 REST |
Damn, I stopped again for too long! Today is 21/02/2022 and I am warming up again with 7 minutes workout Android application.
I was bullshit I did only 21-22-23-24-26/02 and stopped.
From 14/02/2022, going back to Insanity MAX 30 !
| THE MAX OUT MONTH #1 | |||||||
| WEEK #1 |
14/03/2022 CARDIO CHALLENGE 16:14 |
15/03/2022 TABATA POWER 09:37 |
19/03/2022 SWEAT INTERVALS 11:14 |
20/03/2022 TABATA POWER 09:43 |
21/03/2022 FRIDAY FIGHT: ROUND#1 07:20 |
22/03/2022 PULSE 14:36 |
16-17-18-23/03/2022 REST |
| WEEK #2 |
24/03/2022 CARDIO CHALLENGE 16:53 |
25/03/2022 TABATA POWER 09:40 |
26/03/2022 SWEAT FEST 24:19 |
27/04/2022 TABATA POWER 09:14 |
28/03/2022 FRIDAY FIGHT: ROUND#1 |
29/03/2022 PULSE |
27/03-04/04/2022 REST |
Damn, NOT EVEN TWO WEEKS and I gave up already. For too long! Today is 23/05/2022 and I am worm up again with 7 minutes workout Android application.
I am back to Insanity MAX:30.
| THE MAX OUT MONTH #1 | |||||||
| WEEK #1 |
23/05/2022 CARDIO CHALLENGE <8min |
24/05/2022 TABATA POWER <8min |
25/05/2022 SWEAT INTERVALS <8min |
26/05/2022 TABATA POWER <8min |
27/05/2022 FRIDAY FIGHT: ROUND#1 <8min |
28/05/2022 PULSE 14:40 |
29/05/2022 REST |
| WEEK #2 |
30/05/2022 CARDIO CHALLENGE 16:53 |
31/05/2022 TABATA POWER 09:40 |
01/06/2022 SWEAT FEST 23:40 |
02/06/2022 TABATA POWER 09:48 |
03/06/2022 FRIDAY FIGHT: ROUND#1 08:40 |
04/06/2022 PULSE 14:40 |
05/06/2022 REST |
| WEEK #3 |
06/06/2022 CARDIO CHALLENGE 16:50 |
07/06/2022 TABATA STRENGTH 06:40 |
08/06/2022 SWEAT INTERVALS 10:50 |
09/06/2022 TABATA POWER 18:10 |
11/06/2022 FRIDAY FIGHT: ROUND#1 12:25 |
12/06/2022 PULSE 14:33 |
10/06/2022 REST |
I had to stop for 3 weeks. Covid? I don't know but I was really exhausted.
| THE MAX OUT MONTH #1 | |||||||
| WEEK #1 |
04/07/2022 CARDIO CHALLENGE 16:48 |
05/07/2022 TABATA POWER 09:05 |
06/07/2022 SWEAT INTERVALS 11:39 |
TABATA POWER |
FRIDAY FIGHT: ROUND#1 |
PULSE |
REST |
| WEEK #2 |
CARDIO CHALLENGE |
TABATA POWER |
SWEAT FEST |
TABATA POWER |
FRIDAY FIGHT: ROUND#1 |
PULSE |
REST |
| WEEK #3 |
CARDIO CHALLENGE |
TABATA STRENGTH |
SWEAT INTERVALS |
TABATA POWER |
FRIDAY FIGHT: ROUND#1 |
PULSE |
REST |
Miserably, I failed again to keep up the good job. I chose to start sport again, in a light way first to readapt.
7 Minutes Workout application
The strategy this time is to start easy and ramp up the work. First step is using 7 minute Workout application made by Simple Design Ltd.
By default, the classic challenge is the following: 13 exercises to do for 30 sec with 10 seconds reste between each. 13 x (30 + 10) = 520 sec = 8 min 40 sec.
- Jumping jacks
- Wall sit
- Push-ups
- Abdominal crunches
- Step-up onto chair
- Squats
- Triceps dips
- Plank
- High stepping
- Lunges
- Push-ups and rotation
- Side plank right
- Side plank left
I did it like this. First week (from 05/09/2022): 1 repetition. Second week (from 11/09/2022): 2 repetitions. Third and fourth weeks (from 19/09/2022): 3 repetitions.
My last sport seesion following the 7 minutes application was on 02/10/2022.
Insanity MAX:30 is back4 !
Week 1: 03/10/2022 – The Max Out workout calendar M1W1
Week 2: 10/10/2022 – The Max Out workout calendar M1W2
Week 3: 17/10/2022 – The Max Out workout calendar M1W3
Week 4: 24/10/2022 – The Max Out workout calendar M1W4
Week 5: 31/10/2022 – The Max Out workout calendar M2W1
Week 6: 07/11/2022 – The Max Out workout calendar M2W2
Week 7: 14/11/2022 – The Max Out workout calendar M2W3
Week 8: 21/11/2022 – The Max Out workout calendar M2W4
Week 9: 28/11/2022 – The Ab Maximizer workout calendar M2W1
–> First failure since 05/09/2022: Wed-Thu-Fri-Sat not done...
Week 10: 04/12/2022 – The Ab Maximizer workout calendar M2W2
Week 11: 12/12/2022 – The Ab Maximizer workout calendar M2W3 Modifier
Week 12: 19/12/2022 – The Ab Maximizer workout calendar M2W4
Week 13: 26/12/2022 – The Ab Maximizer workout calendar M1W1
Week 14: 02/01/2023 – The Ab Maximizer workout calendar M1W2
Week 15: 09/01/2023 – The Ab Maximizer workout calendar M1W3
Week 16: 16/01/2023 – The Ab Maximizer workout calendar M1W4
Week 17: 23/01/2023 – The Ab Maximizer workout calendar M2W1
Week 18: 30/01/2023 – The Ab Maximizer workout calendar M2W2
Week 19: 06/02/2023 – The Ab Maximizer workout calendar M2W3
Week 20: 13/02/2023 – The Ab Maximizer workout calendar M2W4
Insanity "Original" is back !
Week 1: 20/02/2023 (day 1)
Week 2: 27/02/2023 (day 8)
Week 3: 06/03/2023 (day 15)
Week 4: 13/03/2023 (day 22)
Week 5: 20/03/2023 (day 29)
Week 6: 27/03/2023 (day 36)
Week 7: 27/03/2023 (day 43)
Week 8: 10/04/2023 (day 50)
Week 9: 17/04/2023 (day 57)
We finished the program, then we have made a rest week made of two lessons: Core Cardio & Balance and Max Interval Sports Training.
Then we made an even more resting week. Monday - Wednesday no sport, then Max Out 15 from Insanity Max:30 collection.
Insanity MAX:30 is back5 !
Week 1: 15/05/2023 – The Max Out workout calendar M1W1
Week 5: 14/06/2023 – The Max Out workout calendar M2W1
Week 7: 30/06/2023 – The Max Out workout calendar M2W3
Week 8: 08/07/2023 – The Max Out workout calendar M2W4
14/07/2023 – TERMINATED BUT 6 DAYS LATE
Week 1: 18/07/2023 – The Max Out workout calendar M1W1
Week 3: 07/08/2023 – The Max Out workout calendar M1W3
I was not mentaly strong enough to keep doing sport during my vacations...
Transform:20 is back !
But today, 04/09/2023, I'm back to Transform:20 !
2. Nutrition Plan
Insanity Max:30
The nutrition plan comes in two versions: you follow one or the other depending on your weight, more or less than 150 LBS (= 68 kg in SI system):
PLAN A is about 1200–1499 calories.
PLAN B is about 1500–1799 calories.
Each little Tupperware has his own size as this:
It was important for me to have it in liters because it's not easy to find Tupperware where I'm living... So I made them using plastic bottles:
I decided to organize my days like this:
Insanity MAX 30 lists a looooot of food that is OK to eat (while respecting the daily meal plan). Here are listed only what I like to eat and what I can find in my non-western country.
Veggies
Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts
Beetroots (betteraves)
Tomatoes (tomates)
String beans (haricots vert)
Peppers (poivrons)
Carrots (carottes)
Cucumbers (concombres)
Radishes (radis)
Onions (ognon)
Fruits
Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts
Raspberries (framboises)
Blackberries (mûres)
Strawberries (fraises)
Watermelon (pastèque)
Cantaloupe (melon "classic" orange à l'interieur)
Orange
Tangerine (mandarine)
Apple (pomme)
Apricots (abricots)
Grapefruit (pamplemousse)
Cherries (cerises)
Grapes (raisins)
Kiwi
Mango (mangue)
Peach (pêche)
Nectarine
Pear (poires)
Pineapple (Ananas)
Banana (banane)
Honeydew melon (melon espagnol)
Proteins
Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts
Boneless chicken (blanc de poulet)
Lean ground chicken (viande de poulet hachée)
Eggs - 2 larges (2 oeufs)
Egg white - 8 large (4 blanc d'oeuf)
Red meat (viande rouge)
Lean ground red meat (viande rouge hachée)
Pork tenderloin (rôti de porc?)
Turkey slices low sodium fat-free (jambon de dinde)
Ham slices low sodium fat-free (jambon)
Carbs
Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts
Sweet potato (patate douce)
Beans (haricots rouge, blanc, ...)
Lentils (lentilles)
Peas (petit-pois)
Brown rice (riz marron?)
Wild rice (riz sauvage?)
Potato (pommes de terre)
Pasta whole-grain (pâtes complètes)
Couscous whole-grain (couscous complet?)
Crackers whole-grain (biscuit salé)
Cereal whole grain low sugar
Bread whole-grain (plain complet)
Pita bread whole wheat (pain de kebab)
Waffles whole-grain (gauffre)
Pancakes whole-grain (crèpes)
Tortilla whole wheat (tortilla)
Healthy fat
Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts
Avocado (avocat)
Raw nuts:
- 12 whole almonds (amandes)
- 8 whole cashews (noix de cajou)
- 14 whole peanuts (cacahuètes)
- 20 whole pistachios (pistaches)
- 8 walnut halves (noix)
Feta cheese
Goat cheese (fromage de chèvre)
Parmesan
Seeds and dressings
Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts
Raw nuts chopped
Peanuts
Oil and nuts
Veggies - Fruits - Proteins - Carbs - Healthy fat - Seeds and dressings - Oil and nuts
Extra-virgin olive oil (huile d'olive)
Walnut oil (huile de noix)
Nut butters (peanut, almonds, cashew, etc...)
+ Free add-ons
You can eat these as much as you want!
Lemon and lime juice (not margaritas!)
Vinegars
Mustard
Herbs (fresh and dry)
Spices (except salt... Пипец жаль!)
Garlic
Ginger
Tabasco
+ Substitutions
Three times a week only, you can replace one portion of carbs by one item of the list.
Fresh fruit juices 24cL
Wine 12cL
Vodka or alcohol 3cL
Dark chocolate 14g
Potao chips 10 chips
Tortilla chips 10 chips
Popcorn (air popped) 70cL
Pretzels 28g
Water, Coffee and tea
Drink a lot of water.
No limits on tea and coffee, drink as much as you want. But no milk, no sugar!
It is recommended to drink a lot of water, especially while doing Insanity sport program.
Try to drink you body weight (in LBS) divided by two (in Ounces).
If you weight 150 LBS, drink 150/2 = 75 ounces.
Here is the formula with SI units:
- Water to drink in liters = (Weight in Kilogram x 2.20462) x 0.02957 / 2
For me that weight originally 83kg and then 69kg :
- (83kg x 2.20462) x 0.02957 / 2 = 2.70 L
- (69kg x 2.20462) x 0.02957 / 2 = 2.25 L
I have to say that I was drinking much more when I just started and was 83kg.
Beverage to avoid
Do not drink sodas and juices. You don't need it.
Same goes for alcohol. One beer or a glass of wine = 2 yellow portions.
Seasonal vegetables and fruits in France
Insanity
Month 1
They advise to eat about 1500 ~ 2500 calories.
Month 2: EAT MORE
Step 1:
They advise to use Harris Benedict Equation to determine your caloric need, which is the energy required to maintain your current weight without exercises.
For man: 66+(6.23 x 2.20462262 x weight in kg)+(12.7 x 0.39370079 x height in cm) - (6.8 x age in years)
For woman: 655+(4.35 x 2.20462262 x weight in kg)+(4.7 x 0.39370079 x height in cm) - (4.7 x age in years)
Step 2:
| Exercise Factor |
Category | Explanation |
|---|---|---|
| 1.2 | Sedentary | Little or no exercise |
| 1.375 | Lightly Active | Light exercise (1-3 days/week) |
| 1.55 | Moderately Active | Moderate exercise (3-5 days/week) |
| 1.7 | Very Active | Hard exercise (6-7 days/week) |
| 1.9 | Extremely Active | Hard daily exercise and/ or a physical job |
Then you should multiply this result by 1.55 ~1.7 depending how you perform your exercises: moderately active or very active.
Step 3:
If you want to lose weight safely, remove 500 calories from step 2.
For weight maintenance just use the number you found above.
For weight gain, add 250 ~300 calories.
Transform:20
They tell to follow Insanity MAX:30 plan B if you weight less than 76 kg.
3. Few pictures of what I am eating
Breakfast
1 fruit + 1 protein = 1 serving
1 fruit + 1 protein + 1/2 healthy fat (parmesan) + 1/2 veggie (onion) + 1 oil and nuts (extra virgin olive oil) + dry herbs + pepper = 1 serving
1 fruit + 1 protein + 1 carb (potato) + 1/2 healthy fat (parmesan) + 1/2 veggie (onion) + 1 oil and nuts (extra virgin olive oil) + dry herbs + pepper = 1 serving
1 fruit + 1 protein + 1 carb (potato) + 1 veggie (tomato) + dry herbs + pepper = 1 serving
Salad
2 veggies + 1 oil and nuts (olive oil) + balsamic vinegar = 1 serving
Main meal
Lunch: 2 carbs + 2 proteins = 1 serving
Dinner: 1 carb + 1 protein = 1 serving
Fruits
1 fruit = 1 serving
Snacks
Actually so far it's exclusively "Healthy fat" portion. Here are 4 portions of Healthy fat. But it's maximum one a day!
Cheat meals
Mexican tortillas:
2 veggies + 4 healthy fat + 4 carbs + 3 proteins = 2 servings ~ 5 tortillas
Burger:
2 veggies + 2 proteins + 4 carbs + cheese for burger = 2 burgers + salad
Pizza:
2 carbs + 1 veggie + 2 healthy fat (parmesan) + 2 proteins + 3 oil and nuts (olive oil) = 1 pizza ~ 2 or 3 servings
My fridge
