The Schedule

If you fail to plan, you plain to fail.

The Insanity schedule is a straight forward, nine week schedule of workouts. It is broken down into two four week segments separated by a week of recovery. In the later weeks there are some substitutions that are allowed if you have the Insanity package that ships with the extra DVDs.

The Insanity Workout Schedule
  Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Beginning Routines
Week 1 Fit test Plyometric Cardio Circuit Cardio Power & Resistance Cardio Recovery Pure Cardio Plyometric Cardio Circuit Rest
Week 2 Cardio Power & Resistance Pure Cardio Plyometric Cardio Circuit Cardio Recovery Cardio Power & Resistance Pure Cardio & Cardio Abs Rest
Week 3 Fit test Plyometric Cardio Circuit Pure Cardio & Cardio Abs Cardio Recovery Cardio Power & Resistance Plyometric Cardio Circuit Rest
Week 4 Pure Cardio & Cardio Abs Cardio Power & Resistance Plyometric Cardio Circuit Cardio Recovery Pure Cardio & Cardio Abs Plyometric Cardio Circuit Rest
Recovery Week
Week 5 Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance Rest
Max Routines
Week 6 Fit Test & Max Interval Circuit Max Interval Plyo Max Cardio Conditioning Max Recovery Max Interval Circuit Max Interval Plyo Rest
Week 7 Max Cardio Conditioning Max Interval Circuit Max Interval Plyo Max Recovery Max Cardio Conditioning & Cardio Abs * Core Cardio & Balance * Rest
Week 8 Fit Test & Max Interval Circuit Max Interval Plyo Max Cardio Conditioning & Cardio Abs * Max Recovery Max Interval Circuit Core Cardio & Balance * Rest
Week 9 Max Interval Plyo Max Cardio Conditioning & Cardio Abs * Max Interval Circuit Core Cardio & Balance * Max Interval Plyo Max Cardio Conditioning & Cardio Abs * Fit Test

* If you have the extra DVD package, from week 7 on you can substitute Insane Abs for Cardio Abs and Max Interval Sports Training for Core Cardio and Balance.