I posted this for a friend interested in music for the Beachbody insanity workout videos. You are welcome to follow the strategy as well. HMU if you have questions

Go hard on the drops. Push yourself through 23:31 minutes of hell.
Difficulty: Medium. 
The level of difficulty is represented by the BPM of the song, assuming that you inclined to follow along. Good luck

Regiment:
Circuit 1: Repeat 3 times
30sec Running in place
30s jumping jacks
30s heismans
30s powersquat
30s butt kicks
30s High knee runs
30s Mummy kicks

time: 3min 30s

Stretch two minutes
Circuit 2: 
30s: Suicides
30s: switch kicks
30s: wide football sprints
30s: stance jacks
30s: power squat
30s: power jacks (your ass should burn right about now)
60s: Pushups, drop it down to your knees when you hit failure

Time: 12min

For the remaining 8 minutes of this. Make sure you do at least 8 minutes, if you can keep going, keep going. Change the song to Dragonfire when you start getting tired.


Circuit 3: 
Suicide drills – running a few steps from right to left, when you stop at each side, turn inward as you squat down and touch the floor.
Switch kicks – hopping from left foot to right foot, kicking the opposite leg into the air every time. Don’t throw your legs into the air, but rather use your core to lift them.
Wide football sprints – with feet in a wide stance, sprint in place. Still sprinting, turn to the right, then front, left and front again. Still sprinting, shuffle to the right, then left, then back. Drop to the floor and set for a sprint, then get up and sprint in place.
Stance jacks – similar to a jumping jack but hands go down instead of up. Hand should be at your sides when feet are together and when feet open up you are going into a squat position, alternating between touching the ground with your left and right hands, twisting your body as you go.
Pedal – sprint in place for a bit and then drop to a lunge, hop up into a lunge on the other side, then get backÂ up and sprint in place again. Repeat.
Hooks and jump rope – start by punching the air with right arm, then mock jump rope, switch sides and repeat.
Power jacks – like a normal jumping jack but when you spread your legs and bring your arms down you should be lowering your body into squat position.
Level 2 drills – from upright position, drop to the ground and jump back to plank position, do 8 push-ups followed by floor sprints, jump legs back up to your hands and stand upright, repeat.
Frog jumps – squat down touching the floor and then jump backward, squat down touching the floor and then jump forward, repeat.
Power knees – same as fit test, balancing on one leg, knee slightly bent, bring the opposite knee up to meet your hands at waist level. Repeat on the other side.
Mountain climbers – jogging in place with high knees, but reaching into the air so it looks like you are speed climbing a mountain.
Ski down – hopping from left to right while keeping your feet and knees together, squat down as you land and swing your arms as if you were using ski poles.
Scissor runs – these are the worst! hopping up and down as you alternate your feet forward and backward, i.e. jump and land with left foot forward and right foot back, jump and land right foot forward left foot back, repeat. Make sure you are swinging your hand in tandem with your legs and that heels and toes are touching the floor both at front and back.
Suicide jumps – start upright, drop to the floor and jump back to plank position. Jump feet forward toward hands then jump into the air landing in upright position. Repeat.
Push-up jacks – like regular push-ups but hop your feet off the ground and separate your legs every time you make the downward motion.


Nero Insanity Workout:

Old school happy hardcore. Nothing you workout to will make you go faster than 158BPM Japanese Happycore. Nothing. Thats why I only spun 19min. WEAR A HEART RATE MONITOR, you might die. This shit is GLADIATOR MODE

(If you find something that is faster than this let me know).

Warm up yourself: Here is the guts of the workout.
Suicide drills – running a few steps from right to left, when you stop at each side, turn inward as you squat down and touch the floor.
Switch kicks – hopping from left foot to right foot, kicking the opposite leg into the air every time. Don’t throw your legs into the air, but rather use your core to lift them.
Wide football sprints – with feet in a wide stance, sprint in place. Still sprinting, turn to the right, then front, left and front again. Still sprinting, shuffle to the right, then left, then back. Drop to the floor and set for a sprint, then get up and sprint in place.
Stance jacks – similar to a jumping jack but hands go down instead of up. Hand should be at your sides when feet are together and when feet open up you are going into a squat position, alternating between touching the ground with your left and right hands, twisting your body as you go.
Pedal – sprint in place for a bit and then drop to a lunge, hop up into a lunge on the other side, then get backÂ up and sprint in place again. Repeat.
Hooks and jump rope – start by punching the air with right arm, then mock jump rope, switch sides and repeat.
Power jacks – like a normal jumping jack but when you spread your legs and bring your arms down you should be lowering your body into squat position.

Dragonfire:

When DJ Tommy T first came on the scene in Davis circa 2012 the community was shocked! Here is his premier at AEPI Present Around the World. Only a 20 minute snapper from Dj Tommy T's ratchet days. Surach bois.

Jonathan Mitchell 7

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