Thursday, July 24, 2014

Insanity Asylum Upper Elite - (Full Workout)


Insanity Asylum Upper Elite
Insanity Asylum V2 - Upper Elite

I did the Insanity Asylum - Upper Elite workout with my brother yesterday, and I am still feeling it today! This workout is part of the Asylum Volume 2 Elite Series, and definitely one of my favorite upper body performance workouts. Shaun T really knows how to push you to the limits, and having my brother there to workout with really helped me push even harder!

You will see my father in a few of the photos as he was supervising (taking a nap) his two sons, and making sure that we were doing the movements correctly =). Let me just say one thing, my father is a BEAST, he is 70 years old and does Spartan Races, works out and runs every week, so he deserves to rest every once in awhile =). I just don't know how he can sleep while my brother and I are grunting, and slinging sweat all over the place lol.

Anyways, check out our workout below!

Time: 60 minutes
Equipment: Dumbbells or Resistance Bands, Agility Ladder, Jump Rope

Warm up:
- Overhead Jacks
- Straight Arm Jacks
- Basic Jumps/Jump Swings (Jump Rope)
- Shoulder Tap/Tap Outs
- Bicep Jacks
- Hop Kick/Swing Jumps  (Jump Rope)

Basic Jumps/Swing Jumps "be careful not to hit your ceiling fan" =)

Shoulder Tap/Tap Outs

Bicep Jacks

Stretch (2 minutes)

BUY ASYLUM V2 NOW!



Stretch with Jump Rope

The MAIN WORKOUT begins. This workout has 6 rounds, each round consisting of 4-8 exercises, and a burnout round (7th round) with 9 exercises. Yup, it's like that! =) It's no joke!

All numbers next to the exercises are target goal reps.  Do what you can!

ROUND ONE:
- Wide Push Ups (12)
- Basic Push Ups (12)
- Chest Press Twist (12)
- Alternating Bicep Curls (12)
- Overhead Press (12)
- Tricep Press (12)

Wide Push Up
Asylum Upper Elite Wide Push Up

 Basic Push Up
Asylum Upper Elite Basic Push Up

Chest Press Twist
Asylum Upper Elite Chest Press Twist

ROUND TWO:
- Wide/Basic Push Ups,  (max reps, 1 min)
- Single Leg Chest Press Twist,  (max reps, 1 min)
- Lower 90 Bicep Curl,  (max reps, 30 sec)
- Single Arm Overhead Press Right,  (max reps, 30 sec)
- Forward Back Agility Hops,  (30 sec)
- Single Arm Tricep Press Right,  max reps, 30 sec)

Wide/Basic Push Ups - can you tell I was already tired? =)


ROUND THREE:
- Push Up/Tap Out,  (max reps, 1 min)
- Double Leg Chest Press Twist,  (max reps, 40 sec)
- Upper 90 Bicep Curl,  (max reps, 30 sec)
- Split Lunge Agility,  (40 sec)
- Upper 90 Bicep Curl,  (max reps, 30 sec)
- Single Arm Overhead Press Left,  (max reps, 30 sec)
- Split Lunge Side Hop,  (30 sec)
- Single Arm Tricep Press Left,  (max reps, 30 sec)


Double Leg Chest Press Twist
Asylum Upper Elite Double Leg Chest Press Twist

Upper 90 Bicep Curl - use two dumbbells for this!
(we only had one set, so we shared the set)
Asylum Upper Elite Upper 90 Bicep Curl

 Split Lunge Agility

Split Lunge Side Hop


ROUND FOUR:
- Single Arm Push Up/Plank Hold,  (15 sec push up + 15 sec plank per arm) 1 minute
- Chest Fly/Push Press,  (max reps, 1 min)
- Dual Hammer Curl,  (12)
- Upright Row/Shoulder Shrug,  (12)
- Tricep Push Up Jacks,  (max reps, 30 sec)


Single Arm Push Ups/Single Arm Plank Hold
Asylum Upper Elite Single Arm Plank Hold

Dual Hammer Curl - "Hi Dad" =)
Asylum Upper Elite Dual Hammer Curl

Upright Row/Shoulder Shrugs
Asylum Upper Elite Upright Row

Tricep Push Up Jacks
Asylum Upper Elite Tricep Push Up Jacks


ROUND FIVE:
- Single Arm Push Ups,  (30 sec per arm) 1 minute
- Chest Fly Push Press Reverse Crunch,  (max reps, 1 min 20 sec)
- Upright Row/Wide Hammer Curl,  (12)
- Tricep Dips,  (5 narrow, 5 standard, 5 wide, then back to narrow) 1 minute

Single Arm Push Ups
Asylum Upper Elite Single Arm Push Ups

 Chest Fly/Push Press/Reverse Crunch
Insanity Asylum Volume 2 Upper Elite

"How's my form Dad?

Upright Row/Wide Hammer Curl
Asylum Upper Elite Upright Row

Tricep Dips - "Yup, having a blast over here" =)
Asylum Upper Elite Tricep Dips


ROUND SIX:
- Alternating Single Arm Push Ups
- Chest Fly Push Press Reverse Leg Lift
- Upright Row/Deltoid Raise
- Tricep Pike Ups


Chest Fly Push Press Reverse Leg Lft
Coach Fermin Banawa

Coach Fermin Banawa

Upright Row/Deltoid Raise
Asylum Upper Elite Deltoid Raise

Tricep Pike Ups
Asylum Upper Elite Tricep Pike Ups


BURNOUT ROUND:
- Wide Push Up
- Alternating Bicep Curl
- Overhead Press
- Upright Row
- Pyramid Push Ups/In and Out Abs
- Alternating Upright Rows
- Tricep Push Ups

Push Ups
Insanity Asylum Volume 2 Upper Elite

 Overhead Press
(use two dumbbells, we had to share one set)
Asylum Upper Elite Overhead Press

 Tricep Push Ups
Asylum Upper Elite Tricep Push Ups

DONE!!!!!!!!! 

COOL DOWN STRETCH: The most important part! 




So that was it! This is a very advanced workout, and I only recommend it to people who have completed Insanity and Asylum V1, or who are at an advanced level of fitness. If you are an athlete who plays sports, or if you participate in Obstacle Course Racing, this is a great training program. As with any program, please consult your physician first.

It's SHAKEOLOGY TIME!


I highly recommend the Insanity Asylum Challenge Pack before the Asylum Volume 2 Series. Get the Asylum Challenge Pack here.




Choose your own Challenge!





No comments:

Post a Comment