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!

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P90X2 - P.A.P. Upper Workout

P90X2 workouts are primarily geared towards advanced fitness levels.  As an Obstacle Course Racing athlete and Spartan Racer, I use these workouts a lot as they are similar to some of the Crossfit workouts. It's basically like indoor Crossfit, which can also be done anywhere! As long as you have the P90X2 Workout Sheets (or the P90X app) and the equipment, you can take it to the gym or the outdoors, and that's the beauty of P90X, it's not just for in-home fitness, it's for wherever you choose to do your workouts. I travel a lot, and I can't take my gym with me, so I always make sure that I have the workout sheets, or even the P90X app so that I can do the workouts on the go! There is something pretty darn cool about doing these workouts all over the world, and sharing it with people! No gym, no worries, just workout!

Check out my run workout with my Dad below! =)

Today I did the X2 - PAP Upper Workout, and I also did a 2 mile run with my father around the neighborhood. He even did some sprints with me, he's 70 years young, and a friggin BEAST! I hope to still be killing my workouts when I am 70+ =). What an inspiration! So let's get into the workout! Are you ready? Well, let's get it on!

The WARM UP begins:
- Heel Walk
- Feet Smackers
- World's Greatest Stretch
- Inch Worm
- Fire Hydrant
- Scorpion
- Groiners
- Low Plank on Foam Roller

 World's Greatest Stretch

Scorpion (I always look funny doing this)

Groiners

 

 Low Plank on Foam Roller

The MAIN WORKOUT consists of 2 complexes, each complex has 4 rounds! All I can say is "pace yourself", this is a good one! FYI, this is one of the last workouts of the P90X2, so it is one of the hardest ones.

FIRST COMPLEX: (4 rounds)

- Renegade Row, in plank position lift dumbbell to chest level (each side) and push up in between. 10 reps.
- Plyo Push Ups, 6 plyo clap push ups fast
- Plank on Med Ball, 1 minute (if you don't have a med ball, just plank on an elevated surface.
- Superman with Weighted Bar, 1 minute, if you don't have a weighted bar, you can use a broom stick or even a rolled up towel.

Renegade Row

P90X2 - Plyo Push Up

Elevated Low Plank

P90X2 - Superman

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SECOND COMPLEX: (4 rounds)

- Towel Pull Ups, these are tough, great for obstacle course race training because it helps you with your grip strength, which you need for those rope climbs =) (10x)
- Medicine Ball Pike, you do 10 of these fast! Don't have a med ball just do it without, it's still a good core exercise without a med ball.
- Step Up Hammer Press, do 5 with right leg up, then switch leg and do 5 more. The key is to use the same weight for all 4 rounds.
- Roller Angel, lay on your back on a foam roller and try to keep your back flat on the roller, elbow + hands as close to the ground as possible, movement is up and down. (I didn't have a photo of this, iPad malfunction lol)

Towel Pull Ups

 Pike Up without Med Ball

Step Up Hammer Press

COOL DOWN

This workout was definitely a BEAST. I first thought that it would be boring to do 4 rounds of each complex, but then I understood the reason behind it. It's about mastering the movements, and getting better with your strength and endurance, which is very important as an athlete. I've seen way too many people get bored with a workout, and move on to another exercise and get injured. You just really need to suck it up, and focus on getting better with each exercise, instead of trying to do too many movements. When you master certain exercises, you will get better overall, and will be able to tackle the next big thing. My piece of advice: don't worry about what everyone else is doing, focus on you and your goals! 

I also did a nice little 2 mile run around the neighborhood with my Dad. My father is 70 years young, and stays very active, which is very inspirational to me! Here are some pics from our run today. Working out with my father is very special to me, because he reminds me that "age is just a number". My father has participated in two Spartan Races so far, and placed 3rd AG at his last race in Tampa, FL. That's my Dad, so very proud of him! =)

Running Sprints with my Dad

Nice run around the neighborhood

My Dad has completed the following programs:

- 10 Minute Trainer 

- Beachbody Ultimate Reset
- Shakeology Challenge

He continues to be active with: T25, Insanity, and P90X. He also attends Pensacola Fit Club twice per week, and runs every week. I want to be just like him when I grow up! =)

My Dad says, "Age is just a number"

Good job Dad! =)

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