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Now you can train the way the world’s top athletes do, with a cutting-edge sports performance techniques. After 30 days, with “Insanity: The Asylum,” you’ll be leaner, faster, and stronger than you’ve ever imagined.
Stationary Criss Cross / Power Jump
For this move, you're going to stand with each foot in a square section of a ladder. Then you're going to jump while crossing your legs. You'll do two criss cross moves and then a power jump. It's important for when you do your power jump that you want to bring your knees up as high as you can. This move works your quads, thighs and stomach.
Resistance Band Lat Pulldown
This move is low impact. While holding your band in both hands, you're going to raise them above your head and hold them wide. As you pull your arms down you want to make sure that you bring the band behind your head. This move works your back, shoulder blades and arms.
Wide Spider Lunge
For this move, you're going to get down to the ground. and spread our arms and legs wide. Put each hand in a box in the ladder to stabilize yourself and then bring your left leg up to the left hand and bring your right leg up to your right hand. This is fantastic for your abs and core.
Double Hop Jump Rope
Here, you have to start out with a basic jump rope in order to build stamina. Then you lift your left leg and jump with your right leg for two counts. Then you switch and raise your right leg so you can jump on your left leg for two counts. While jumping, you want to continue switching each leg. This is a great cardio workout.
Ladder Hop Squats
Stand with your legs wide and on each side of the ladder. Crouch down into a squat and put each arm straight down. Then you're going to hop. With each hop, you want your arm to land in each square. As you move forward, you also want to move faster. This works your quads and thighs.