Insanity Asylum Upper Elite - (Full Workout)

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)

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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

 Basic Push Up

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

Upper 90 Bicep Curl - use two dumbbells for this!

(we only had one set, so we shared the set)

 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

Dual Hammer Curl - "Hi Dad" =)

Upright Row/Shoulder Shrugs

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

 Chest Fly/Push Press/Reverse Crunch

"How's my form Dad?" 

Upright Row/Wide Hammer Curl

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

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

Upright Row/Deltoid Raise

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

 Overhead Press

(use two dumbbells, we had to share one set)

 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!

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

For more infromation about Insanity Asylum - Volume 2 Elite Series, click here!

Choose your own Challenge!

Body Beast Cardio Workout

I did Body Beast Cardio for the first time today, and I would have to say that it was a pretty darn good one! As a loyal Insanity and Insanity Asylum fanatic, I figured that this workout would be a piece of cake! Boy was I in for a surprise =). One of the best things that I enjoyed about this particular workout was the fact that weights were also incorporated. And trust me, you don't need a lot of weight because of the amount of reps that Sagi has you do with the exercises. I love the Body Beast strength workouts, and I have always ignored the cardio workout because I thought that it would be too easy lol. If you haven't tried it for the same reasons, then I highly recommend that you give it a shot, you will be in for a rude-awakening, I'm so glad that I did it! Thanks for a great workout Sagi.

Get the Body Beast Workout Sheets - Click Here! 

Length: 30 minutes
Equipment needed: Bench (optional), and weights

The WARM UP consisted of high knees, hip circles, reverse lunges, side squats, sumo squats, and some more high knees.

High Knees

MAIN WORKOUT:

Squat to Overhead Press + Hold - Do a squat press up for about 20 seconds, then hold in squat position for 10 seconds. Repeat 3X.

Toe Tap - Use a bench if you have one, if not, you could use anything such as a dumbbell, box, etc. The idea is to do them as fast as possible for about a minute.

Toe Taps

Squat to Jump Squat + Hold - Do two half squats with a vertical jump in between (20 sec), then hold a squat for 10 seconds. 3X

Squat to Jump Squat + Hold

Mountain Climber + Row + Plank - Start in plank with your dumbbells (If you use Bowflex Dumbbells, you will not be able to plank with your dumbbells, just put them aside), do mountain climbers (20 sec), then dumbbell row in plank position each side, then hold plank for 10 sec. Repeat 2X.

Sumo Squat + Hold - Do a sumo squats with a dumbbell for 20 secs, then hold it for 10 sec. Repeat 3X.

Weighted Burpee + Stretch - Jump back to a burpee (just to a plank position) with dumbbells, then go straight back up with dumbbells in hand. After 30 sec, you do opposite hand, opposite leg stretch. 2X.

 

Plyo Push Up + Hold - Do plyo push ups for 20 secs, then hold down for 10 secs. 3X

Sumo Jump - Do a sumo squat, jump in, jump out to sumo squat again for about a minute.

Squat to Upright Row + Hold - Squat with weights between your legs then go up to an upright row. Do that for 20 secs, then hold the last upright row for 10 secs. 3X

Alternating Lunge Jumps + Hold - Jump lunges switching legs for 20 secs, then hold down for 10 sec. 2X.

Plank Press Up + Hold - High to low plank for 20 secs, then hold low plank for 10 secs. 3X.

Plank, Twist, Sprint - Hold plank and bring knees to elbows (4 reps), then side to side plank twists (4 reps), then full on sprint for 20 secs. 3X.

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Cool Down: 2 minutes

Like I said, this workout really took me by surprise being that I do a lot of Insanity workouts. It's all about changing things up, and that's why all of the Beachbody Fitness Programs work so well, they work every part of your body, and are structured to make sure that you master the movements before going on to the next phase, which is what you want to do to help prevent injuries.

Finished my BEAST workout with my Shakeology, gotta have it!! =)

Keep it up guys! If you need some motivation and accountability, feel free to connect with me and make me your FREE Coach now!

Me and Sagi (Creator of Body Beast) at Coach Summit LV

For more information on Body Beast - Click Here Now! 

It's time to MAN UP, and HULK UP!