Insanity - Dig Deeper!

Enter Start Date: 01/06/20

Monday Tuesday Wednesday Thursday

Week 1 01/06/20 01/07/20 01/08/20 01/09/20
Plyometric Cardio Power
Insanity Fit Test Cardio Recovery
Cardio Circuit & Resistance
Week 2 01/13/20 01/14/20 01/15/20 01/16/20
Cardio Power Plyometric
Insanity Pure Cardio Cardio Recovery
& Resistance Cardio Circuit
Week 3 01/20/20 01/21/20 01/22/20 01/23/20
Plyometric Pure Cardio
Insanity Fit Test Cardio Recovery
Cardio Circuit Cardio Abs
Week 4 01/27/20 01/28/20 01/29/20 01/30/20
Pure Cardio Cardio Power Plyometric
Insanity Cardio Recovery
Cardio Abs & Resistance Cardio Circuit
Week 5 02/03/20 02/04/20 02/05/20 02/06/20
Core Cardio & Core Cardio Core Cardio Core Cardio
Recovery
Balance & Balance & Balance & Balance
Week 6 02/10/20 02/11/20 02/12/20 02/13/20
Fit Test Max Cardio
Insanity Max Interval Plyo Max Recovery
Max Interval Circuit Conditioning
Week 7 02/17/20 02/18/20 02/19/20 02/20/20
Max Cardio
Insanity Max Interval Circuit Max Interval Plyo Max Recovery
Conditioning
Week 8 02/24/20 02/25/20 02/26/20 02/27/20
Fit Test Max Cardio Conditioning
Insanity Max Interval Plyo Max Recovery
Max Interval Circuit Cardio Abs
Week 9 03/02/20 03/03/20 03/04/20 03/05/20
Max Cardio Conditioning Core Cardio
Insanity Max Interval Plyo Max Interval Circuit
Cardio Abs & Balance
 End Date: 03/08/20

Friday Saturday Sunday

1/09/20 01/10/20 01/11/20 01/12/20
Plyometric
Pure Cardio Off
Cardio Circuit
1/16/20 01/17/20 01/18/20 01/19/20
Cardio Power Pure Cardio
Off
& Resistance Cardio Abs
1/23/20 01/24/20 01/25/20 01/26/20
Cardio Power Plyometric
Off
& Resistance Cardio Circuit
1/30/20 01/31/20 02/01/20 02/02/20
Pure Cardio Plyometric
Off
Cardio Abs Cardio Circuit
2/06/20 02/07/20 02/08/20 02/09/20
Core Cardio &
Core Cardio & Balance Off
Balance
2/13/20 02/14/20 02/15/20 02/16/20
Max Interval Circuit Max Interval Plyo Off
2/20/20 02/21/20 02/22/20 02/23/20
Max Cardio Conditioning
Core Cardio & Balance Off
Cardio Abs
2/27/20 02/28/20 02/29/20 03/01/20
Max Interval Circuit Core Cardio & Balance Off
3/05/20 03/06/20 03/07/20 03/08/20
Max Cardio Conditioning
Max Interval Plyo Fit Test
Insane Abs
 Low Plank Oblique
Push-Up Jacks
Suicide Jumps
Power Jumps

Globe Jumps
Power Knees
Switch Kicks

Power Jacks
Date

1/6/20
1/20/20
2/10/20
2/24/20
3/8/20
% Increase
Day 0 - Day 60 #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Switch Kicks Power Jacks

12 12
10 10
8 8
6 6
4 4
2 2
0 0
1/6/20 2/6/20 3/6/20 1/6/20 2/6/20 3/6/20

Power Jumps Globe Jumps

12 12
10 10
8 8
6 6
4 4
2 2
0 0
1/6/20 2/6/20 3/6/20 1/6/20 2/6/20 3/6/20

Push-Up Jacks Low Plank Oblique

12 12
10 10
8 8
6 6
4 4
2 2
0 0
1/6/20 2/6/20 3/6/20 1/6/20 2/6/20 3/6/20
10 10
8 8
6 6
4 4
2 2
0 0
1/6/20 2/6/20 3/6/20 1/6/20 2/6/20 3/6/20
 Power Knees
12
10
8
6
4
2
0
3/6/20 1/6/20 2/6/20 3/6/20

s Suicide Jumps
12
10
8
6
4
2
0
3/6/20 1/6/20 2/6/20 3/6/20

que

3/6/20
3/6/20
Calorie Calculation Sheet
EDIT DON'T EDIT
Raw Cals Exercise Factor Cals Goal Adjust Cals
Calories / Day Need Gender Input Need Gender Input Need Adjustment Factor
Gender Male Raw Cals Need Bio Variables
Weight (lbs.) Female Raw Cals Need Bio Variables
Height (Inches) 1.20
Birth Date 1.38
Age (Calculated) NEED Birth Date Above 1.55
Exercise Factor 1.70
Adjustment Factor 1.90

Measure Day 0 Day 30 Day 60

Weight
Weight Loss N/A N/A N/A
Body Fat
Body Fat Loss N/A N/A N/A

Exercise Category Explanation

Sedentary Little or no exercise
Lightly Active Light exercise (1 to 3 days / week)
Moderately Active Moderate exercise (3 to 5 days / week)
Very Active Hard exercise (6 to 7 days / week)
Extremely Active Hard daily exercise and / or physical job
Day 90

N/A

N/A
 12.00

Body-Fat Weight

Lean Body Mass

Body Fat %
10.00

Weight
Date

8.00
6.00
4.00
1/6/20
2.00
1/20/20
2/10/20 0.00
1/6/20 1/13/20 1/20/20 1/27/20 2/3/20 2/10/20 2/17/20 2/24/20 3
2/24/20
Weight Body Fat %
3/8/20
12.00

Lean Weight Diff 10.00

BFat Weight Diff
Weight Diff

Bfat % Diff

8.00
Date

6.00

4.00
1/6/20
1/20/20 2.00
2/10/20
2/24/20 0.00
3/8/20 1/6/20 1/13/20 1/20/20 1/27/20 2/3/20 2/10/20 2/17/20 2/24/20 3
Body-Fat Weight Lean Body Mass
 12.00
10.00
8.00
6.00
4.00
2.00
0.00
/20 2/10/20 2/17/20 2/24/20 3/2/20
ght Body Fat %

12.00

10.00

8.00

6.00

4.00

2.00

0.00
/20 2/10/20 2/17/20 2/24/20 3/2/20
eight Lean Body Mass