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
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!
I highly recommend the
Insanity Asylum Challenge Pack before the Asylum Volume 2 Series. Get the
Asylum Challenge Pack here.
Choose your own Challenge!
