World Cup Champion Hope Solo Does Insanity Asylum

All I have to say that if Insanity Asylum is good enough for World Cup Champion Hope Solo, then it's good enough for me!

Hope Solo - USA vs Japan 2015

Photo: Getty Images

Photo: Getty Images

I've been using Insanity Asylum workouts for years now, and it has done wonders for my athleticism and endurance. I continue to incorporate the workouts along with my P90X and running workouts specifically for obstacle course racing and marathon training. It's definitely geared more towards advanced fitness levels, so take extreme caution before attempting a program such as the Insanity Asylum.

Insanity Asylum at Powerhouse Gym - Downtown Tampa, FL

Coach Arnel Banawa

If you are an athlete, or someone who would like the up your game in athletic performance from football, soccer, basketball, running, adventure racing, surfing, and just about anything sports related, then feel free to message me about my upcoming Online Asylum Challenge Group. It will be a challenge, but I will be with you all the way, along with others who have similar goals. The motivation is INSANE! As your Free Beachbody Coach, I will make sure that you get everything that you need to succeed with this program, it's hands down on of my favorite workouts.

Check out this quick video with Hope Solo and the Insanity Asylum:

Take the Insanity Asylum Challenge - Click here!

If you are not sure if Insanity Asylum is the right program for you, that's ok, I can assist you in finding the best program for you based on your level of fitness and goals. Message me here and I'll get back with you within 24-48 hours!

What is Beachbody Coaching? Click here!

Take the Insanity Asylum Challenge - Free Coaching from me =)

The Benefits of Obstacle Course Racing

The Benefits of Obstacle Course Racing

I remember the first time I did an OCR (obstacle course race), it was in back in 2011. I just completed a few rounds of P90X and my brother told me that he was planning on traveling from Pensacola, Fl to North Carolina for a Warrior Dash. Back then, there wasn't very many races like there are today, so to think how crazy it was to drive 12+ hours just to run a 5K in the mud........we must have not been thinking clearly =). But after that race, I crossed the finish line with something that I've never felt before. I felt accomplished. I know that might sound crazy, because I've accomplished things in my life before, but never like this. The camaraderie was nothing I've ever seen before. People helping people. It was like everyone was happy even though they were challenged and "dirty". It was humans being humans, it was primal.

OCR People Are Awesome - Watch Video!

Watch More Obstacle Course Racing Videos by me

That was the beginning of my OCR addiction.

I wear my race shirts pretty much everywhere that I go (because I have a ton of them), and I get a lot of feedback. Some positive, some negative, but most of the time, people are just curious. I always say the same thing "you just have to try it one time". Obstacle Course Racing has changed my life in many ways, so I just wanted to share what I feel have been the prime benefits of OCR based on my experiences.

The BENEFITS of Obstacle Course Racing:

1.  GETS YOU OFF THE COUCH - I find that most people dislike health and fitness because they feel that is is not fun. No matter how beneficial it is to stay active, people just don't envision it as something that they have to do. Obstacle Course Racing has changed that. It has taken the once "couch potato" who has never ran or lifted weights before, to conquering mountainous terrain, rope climbs as tall as buildings, to ice baths and barbwire crawls. Fitness is now fun and exciting! It's how we humans were meant to play....outside.

2.  NEW FRIENDSHIPS - Have you ever been to a social event where you felt out of place? You know, like there is nothing to talk about! #Awkward - The amazing thing about OCR events is that everyone is on the same page as you. Everyone goes through the same struggles. We all cross the same finish line and share stories about cramping, training, how many burpees we did, and getting through that one tough obstacle. The camaraderie is what sells these races. It's what brings people together. It's not about the race, it's about the people who continue to challenge themselves. It's about family.

3.  CONSISTENT GOALS - I know a lot of people who have a tough time setting goals. OCR People are a little different. They set goals to become a better athlete to conquer the next race. Goals are important to the OCR athlete because they want to always do better at the next race. When you set goals, workout, eat healthy, help others....something happens, you become happy and ultimately live a better life. You excel at your job and/or business, and you become a better human. Is there anything else?

Obstacle Course Race Training with P90X

4.  STRESS RELIEVER - Has there ever been a time where you said "I regret that workout?" I don't think so. Working out releases stress, and competing or participating in an obstacle course race is no different. I've seen people at the start line complaining about how cold it is, or how dull their relationship is with their spouse, how much they hate their job etc. But once they cross the finish line, what was once taken over their mental space became all but forgotten. At the finish line, there is nothing but tears of joy, big smiles, and lots of hugs! That's where the OCR magic happens!

5.  PROMOTES TRAVEL - I was in Laos (SE Asia) a few months ago, and I met a guy from France who had a Spartan Race shirt! I honestly felt like we were brothers! I've seen people travel to races that have never traveled outside of their city before. OCR has turned athletes into groupies, following races wherever they can get their fix! For months at a time, I would travel from one race to another, every weekend and see the same people. It's amazing! More than amazing is how expensive this hobby is, and people still are willing to pay for it. OCR is a fitness movement that is going nowhere but to the top!

6.  REWARDING - As if crossing the finish line isn't rewarding enough, Obstacle Course Racing can reward you with things like a finisher medal, a beer, a T-shirt or a head band. It's pretty crazy what people will do for a beer! And for some athletes, it has opened doors to big sponsorships. It has also given athletes and investors a chance to become entrepreneurs not only to benefit themselves, but the OCR community as a whole.

Spartan Race Training with Body Beast

7.  VARIETY - I remember when it was all about Spartan Race, Tough Mudder, and Warrior Dash. Now there are other companies such as BattleFrog Series coming out of the woodwork and taking OCR to the next level. There are literally hundreds of OCR events now! Depending on where you live, you can almost always find an OCR every weekend.

8.  KID FRIENDLY - Remember when people would make an excuse not to come to an event because they have their kids? Well, that's not a good excuse anymore because OCR has made a point to accommodate the little ones too! There is nothing better than doing a race, then having your kids do one right after you. A family who races together, stays together! Just imagine how healthy and fit your children will grow up to be if you introduce them to the sport. You never know......they may be the next OCR Rockstar! If not, they will be super healthy and fit, and nothing beats that!

9.  CHARITY - I don't think I've ever attended a race event that did not give back to the community. I mean I know that there are some shady ones out there, but for the most part, all OCR companies are committed to giving back. I don't know about you, but It's just a good feeling to know that when you are running a race, meeting new friends, visting new places, and getting super fit that at the same time you are part of something much bigger, and that is making a difference.

BattleFrog Series - Watch Video:

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Train for your next Obstacle Course Race - Take the Asylum Challenge:

Insanity Asylum POWER LEGS Workout with Sand Bag and Weight Vest

This Asylum Power Legs Workout is part of the Insanity Asylum Volume 2 Elite Series. The original workout uses dumbbells with no weight vest. I am training for a couple OCR Championship Races, so I decided to kick it up a notch and add an even more extreme level of difficulty.

Full Workout Video Below!

 Insanity Asylum V2 Power Legs

This workout is geared more towards advanced fitness levels such as athletes who play football, soccer, basketball, track, running, and even obstacle course racing. Insanity Asylum workouts are versatile as long as you have the equipment. You can do these workouts at home, gym, or even outdoors. Insanity Asylum Workout Sheets are available. It's always recommended to watch the videos first so that you can fully understand the movements, this will ensure that you are doing the right exercise with proper form.

Total Time: 50 minutes
Equipment: Agility Ladder, Resistance Strength Bands, Dumbbells or Sand Bag (I used a 25lb sand bag)
Optional: Weight Vest (10-15lbs)

Insanity Asylum V2 - Power Legs

Warm Up:
- Agility: The Audition (this is a combination of speed and agility movements, definitely watch the video first)
- Agility Counter Attacks
- Agility On Your Marks
- Active Stretch (2 minutes)
- Power Broad Jump

The Main Workout consists of 6 rounds plus a Burn Out Round. Each round consists of 2-5 exercises which are 30 seconds to 2 minutes each.

Round 1:
- Jump Squats (1 min)
- Plank Leg Taps (30 sec each leg)
- Power X Jumps (1 min)
- Plank Jacks (1 min)

Round 2: (with resistance bands around both ankles)
- Agility Stance Jacks (1 min)
- Split Lunge Agility (1 min)
- Agility Heisman (30 sec)
- Jack Press (1 min)
- Agility Touch Squats (1 min)

Round 3:
Repeat Round 2 without resistance bands around ankles
- 30 seconds each exercise except the Agility Touch Squats, which stays at 1 minute.
(I did not use the resistance bands on my video above)

I'm training for the OCR World Championships

 Check it out here!

Round 4:
- Diagonal Dumbbell Squat (I used a sand bag instead of dumbbells) 1 min.
- Wide Plie Squat (30 sec)
- Plie Squat Hop (30 sec)

Round 5:
- Agility Crossword Puzzle (definitely watch video) 30 seconds
- Kettlebell Swings (I did a sand bag modification for this - Squat, Curl, Press) 30 seconds
- Plank Double Hop (30 sec)
- Kettlebell Swings (same as above) 30 seconds
- Plank In and Out Hop (I added a sand bag carry - optional) 30 seconds

Round 6:
- Power Jump Kettlebell Swing (8 power jumps + 8 kettlebell swings) 2 minutes
I did a sand bag modification instead of kettlebell swing - did Squat Thrust
- Agility Hops (30 sec)

Make Your Own Training Sand Bag for Cheap - Click Here!

Burnout Round: (I replaced using a dumbbell with sand bag)
30 seconds each move (5 minutes)
- Narrow Squat
- Wide Squat
- Wide Plie Squat
- Lunge Right
- Wide Plie Squat
- Lunge Left
- Wide Plie Squat
- Wide Squat
- Narrow Squat

Cool Down (2 min)

Watch my Asylum Power Legs Workout using a Sand Bag and Weight Vest:

For more information on the Insanity Asylum Workouts + Purchase Options - Click Here!

Related Links:
- Obstacle Course Racing Training with P90X
- How to Train With a Weight Vest
- What is the Beachbody Challenge?
- Become a Beachbody Coach - Join my Team


Get the Insanity Asylum Volume 2 Elite Series - BUY NOW!

How I Train With A Weight Vest

There are plenty of ways to use a weight vest when you are training. It all depends on what you are training for, as well as what your overall goals are. I mostly train for Obstacle Course Racing, and I also prefer using Beachbody Fitness Programs. As an athlete, cross-training is always a must, so I also incorporate Spartan WOD's, Running, Mountain Biking, and some Crossfit Endurance.

LIVE Insanity Workout with Weight Vest

I am currently training with a weight vest from ZFO Sports. I chose this vest because it fit snug to my body, which is very important. It can get really annoying when you are running and the vest is moving all over the place. I am also looking at investing in another weight vest from Hyper Wear. I have heard a lot of good things about them from other OCR (obstacle course racing) athletes. I'll post a review on that purchase later.

Check out Hyper Wear Weight Vests

So as I mentioned before, I mainly use a weight vest when training for an upcoming obstacle course race such as a Spartan Race, or a Superhero Scramble. Being from Florida, we don't have any mountains, and the only way that I can really condition my legs is to climb stairs, do high percentage incline running on a tread mill, and some hill sprints (when I can find them). When I do these exercises, I use a weight vest for the added challenge. I've been traveling a lot lately, so I have been fortunate enough to train on some real mountains. I really love Colorado (Colorado Springs area), and one of my favorites places to train is in Las Vegas at this place called Exploration Peak Park.

Running with Weight Vest

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Being from sea-level, it is always a challenge when I am doing a mountain race. It's not so much the climbing that get's me, it's going down! It kills my knees. So training safely with a weight vest has made my knees much stronger. The elevation is another factor in mountain races, so I also try to train with an elevation mask.


Here are the typical questions on How I Train With A Weight Vest:

How much weight do you use for your weight vest?
I use no more than 12-15lbs when I train. My goal is to add strength and endurance, not to bulk up.

When do you use a weight vest during your training?
I mostly use it for my plyometric workouts such as Insanity Asylum Vertical Plyo and P90X Plyometrics or other similar workouts from the Elite Beachbody line. I also run, do burpees, and pull ups with my weight vest. 

Do you use any other weights when training with a weight vest?
Yes, I will sometimes use a homemade sand bag, dumbbells and/or kettle bells. Typical exercises would be running with two dumbbells on each side, or sand bag on shoulder, and doing squats with sand bag etc. Try doing the Insanity Power Legs workout with a weight vest, as if doing it without a vest isn't hard enough =).

Asylum Vertical Plyo with Weight Vest

Who should use a weight vest for training?
This all depends on the goals of the individual. Bottom line, if you are trying to lose weight, it's not a good idea to use a weight vest for training (my opinion). Weight vest training is used by athletes, law enforcement, military, as well as body builders. Most weight vests have adjustable weights so you can add or drop weight according to your specific goals.

Final words:
When you begin training with a weight vest, start with light weight and give your body a chance to adjust to the weight. If you add too much weight in the very beginning, there will be a good chance that you might injure yourself. Be smart, listen to your body, and quit trying to be like what you see on TV, and in the media. You will never be a beast if you injure yourself, so take it easy, and work your way up to a weight that you can handle, and go from there.

As with anything, it is always wise to consult your physician before trying any fitness program or product. Happy training!


Coach Arnel

  30 Burpess with Weight Vest

Free P90X Coaching - Click here!

Take the Insanity Asylum Challenge - Be Elite in 30 Days!

Insanity Asylum V2, X Trainer - World Cup Inspired Workout

It's the World Cup! And so while the best of the best in FUTBOL are killing it on the field, I felt like it would be fitting to do some athletic training at home while watching them battle it out! I decided to do Insanity Asylum X-Trainer which is part of the Volume 2 Elite Athlete Training Series.

I'm going to be honest, after watching a little bit of the World Cup recently, I think I may have to incorporate a game of soccer into my weekly workout routine, those guys are some amazing athletes! So without further ado, let's dig into my WOD:

As always, Shaun T has to kill us with a warm up that seems like it's just as beastly as the actual workout!

Warm up included:
- Agility X-Trainer Part 1
- Hop Kicks (jump rope)
- U Agility Hops
- Hop Kick Swing Jumps (jump rope)
- Agility T-180
- Plank Heisman Agility
- Hop Heisman Agility

Time for a little stretch, this is where I finally catch my breath and I am able to say a few words to Shaun T for telling me that it was just a warm up! =)

Then the workout begins! I'm just glad that I took my E&E yo! =) The main workout consisted of 5 rounds. I'm like, "man this is going to be fun!"

Hop Squat Agility

First Round:
- Agility X-Trainer Part 1
- Hop Squat Agility (above)
- Jack Press
- Moving Matrix Push Ups (check out my beautiful face below as I am trying to be so graceful)

Moving Matrix Push Ups

Then comes the second round, as if I am ready, but I went for it, and killed it to my knowledge =)

Second Round:
- Agility X-Trainer Part 2
- Pyramid Weights
- Agility Counter Attack
- Leaping Push Ups

Pyramid Weights

Leaping Push Ups

By the third round, I am totally in the game, sweat flying around, and pretending that I am on the field scoring goals at the World Cup!

Third Round:
- Agility Crossword Puzzle
- Hop Heisman Ladder Agility
- In and Out Ab Agility

In and Out Ab Agility

During the fourth round, I'm like wishing I was doing Focus T25 lol! =) All I can think of now is, I just want to survive, then I suck it up and get my skin back in the game!

Fourth Round:
- Agility X-Trainer Part 3
- Single Arm Assisted Push Up (left) "ok, these really suck!" =)
- Mountain Climber Abs
- Single Arm Assisted Push Up (right)
- Squat Jump Single Leg Press

Mountain Climber Abs

Squat Jump Single Leg Press

Finally, I'm in the last round, the crowd goes wild, and then I realize that I'm the only one in the room! Let me tell you something, it's all about doing your best "being your best", even when no one is watching you, remember that people!!

Fifth Round:
- Agility X-Trainer Part 4
- Agility Ladder Jumps

Agility Ladder Jumps

Cool Down Stretch

Insanity Asylum (V1+V2) are my favorite workouts! They kick my butt every single time. It will never get easy because you will always get better! So that was my World Cup INSPIRED workout, I'll see you guys soon!

Get more information about the Insanity Asylum Workouts - Click here!

If Asylum is good enough for Hope Solo, then it's good enough for me - Watch Video!

It's time to become ELITE! Insanity Asylum Volume 2 is CUH-RAZY!

10 Ways to Stay Fit While Traveling the World

I decided to post a blog on this topic "10 Ways to Stay Fit While Traveling the World" because a lot of my friends are always asking me how I stay in shape while I travel, and how I train for upcoming Spartan Races or other obstacle race events while I am on the road. The questions are always the same, "how do you eat healthy", "how can you stay consistent with your workouts", "where do you workout" etc.

Currently, I've been living out of my Patagonia backpack for almost 4 months now, maybe more! One night I was setting up for the usual Tuesday night workout at 813 Fit Club in downtown Tampa, and something just told me that I should "JUST GO". I packed up everything, and I was off about a week later =). Since then, I have been traveling every week to various obstacle race events, visiting friends and family, and backpacking to amazing Wonders of the World in between. It's been absolutely amazing!

So let's get down to business shall we!

1. BRING YOUR FITNESS WITH YOU - I am proud to say that I am a Full-Time Beachbody Coach, and I have all of my workouts including P90X, Insanity, Hybrid Schedules, and Asylum with me at all times (on my macbook). You can't bring your gym or your Crossfit box with you when you travel, but you can always bring your workouts with you! I highly recommend that you bring some Fitness DVD's, or even sign up for the Spartan Race Daily WOD's via email.

2. EXPLORE ON FOOT OR BICYCLE - You're traveling and on vacation because you want to see something different right? Well, the best way to do that is by walking or riding a bike through the city, or taking a trek or hike to the ruins. This is a great way to see things that you wouldn't normally see if you were on a bus, plus you are getting in some great cardio!

3. USE THE HOTEL GYM, OR LOCAL GYM - To be honest, I rarely stay at hotels, but when I do, I take full advantage of the gym facilities. When I stay at a hostel or a friends place, I try to go to the nearest gym to get my workout in, but most of the time I just use the space in front of me and start killing some Insanity! =) Most gyms have 3-7 day free trial passes, so most of the time, you can workout for free. At most, you will pay a $5-$10 for a day pass. Remember, the outdoor parks and running trails are always a great place to workout too, and guess what, it's free!

4. TAKE THE STAIRS - I know what you're saying "I'm on vacation!!!" Well, you're absolutely right, but is that a valid reason not to take care of your health and well-being? The way that I see it, if you want to have more vacations, and freedom to travel as much as you want, you can only do that if you maintain a healthy lifestyle. So take the stairs and quit crying! =)

5. PARTICIPATE IN LOCAL FITNESS EVENTS - You could always find events to participate in such as local 5K's or obstacle race events. There are local boot camps, free fit clubs (check out meetup.com), and donation-based yoga classes. You name it, there's always something for everyone. Your best bet is to either research it online before you leave, or just ask a local once you are at your destination.

6. TAKE A BIKE TOUR - Bike tours are a great way to see the sights. You can rent a bike and explore on your own, or take a tour. I normally take a city tour first, because let's face it, the locals know a lot more than you do, so why not learn from them, get some tips, then explore on your own after that. Oh, and If you ever mention taking a segway tour, I WILL CUT YOU! =) ha ha

7. STAY COMMITTED TO YOUR NUTRITION - Now this is probably the hardest part. It is almost impossible to stick to this 100%, but that doesn't mean that it is okay to slack either. I take my travel-friendly Shakeology packets with me when I travel, so I know that I will always be getting my daily dose of dense nutrition. If you focus on the sight-seeing activities, and not so much the food activities, then you will have a better chance at eating healthier. Pack healthy snacks in your pack while you are out exploring, this will help you from starving and eating something that you will regret later. Also, part of traveling is also about learning about culture, eating local foods etc. That is absolutely fine, but you don't have to do it every day and every meal, come on, we're not kids here =). Be strong! It does help if you travel with an accountability partner, someone who knows about you and your goals, and actually cares about them. Let's get rid of that "I'm on vacation" mentality, and you will be just as healthy and fit as when you started your travel, maybe even better!

Shakeology - the Healthiest Meal of the Day

8. PLAN A CHEAT DAY - What??!! If you plan a day of gluttony, you will have something to look forward too, and that will help you stay on track on the other days. This could be your last day of your vacation, or if you are doing long-term travel, it could be once a week, and not for a whole day, but just for one meal. I don't really like promoting cheat days, or cheat meals, but I also know that we are all human, so plan it if you need one, and it will help you stay on track!

9. PACE YOURSELF - Sometimes we get so excited when we are on vacation, and that is absolutely fine, I know that I'm guilty of it =). When you have that GO, GO, GO hustle mentality, it can create even more stress on you, and the people around you, that's not what you are traveling or on vacation for. So just slow down, PACE YOURSELF, relax, enjoy the view, and you will find yourself making better choices on your meals and activities =).

Volcano Boarding the Cerro Negro - Watch the video!

10. THINK ADVENTURE, NOT VACATION - When you think about adventure, what pops into your mind? Adventure is all about activity, excitement, exploring the unknown, and having the time of your life. When you shift from vacation mode to adventure mode, everything changes!

So I hope this helps you when you plan your next family excursion, or independent travel adventure. And I hope to bump into you soon, maybe at a gym in the Greek Islands! =)

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