Insanity The Asylum Vol. 1 Workouts

Insanity The Asylum, Vol. 1 Workouts

Insanity the Asylum workoutsWhat? You say that you can’t get enough Insanity? You want even more plyometric punishment? You’re looking to escalate your fitness level even higher? Good thing, because Shaun T hasn’t rested on his laurels. That’s why he created Insanity the Asylum, Vol. 1, just for peeps like you and me who love to feel the burn.

I’ve been doing Insanity the Asylum, Vol. 1 (in case you’re wondering, there’s a Vol. 2) for the last few weeks, and it’s been kicking my ass left and right. I love it. I always walk away from each workout with sweat pouring out of my ears. I’m not kidding.

If you’ve completed Insanity, you’ll know what to expect with Asylum Vol. 1., except that everything is dialed up a few notches. More jumping, hopping, and leaping. More plyometric craziness. More pain, muscle failure, and exhaustion. More results.

This is where the similarities end. In Asylum, Vol. 1, the breaks are shorter or nonexistent. It’s less high intensity interval training and more just high intensity training. Also, Shaun T is a lot meaner this time around. He doesn’t hide the fact that he wants kill you. In fact, he jokes about it a few times. Are you masochistic enough for this workout? You gotta be a glutton for punishment to even think about it.

I have to admit that I avoided Asylum, Vol. 1 for a while for all the above reasons. I had it for over six months before actually starting. Les Mills PUMP and then Body Beast captured my interest. However, I’ve loved it from the first time I pressed play.

Here’s what I promise will happen if you complete Insanity: The Asylum Vol. 1: You will feel stronger, jump higher, and look better. And you cardio conditioning will be off the charts. This program will tune your body into a high performance machine. Asylum Vol. 1 will help maximize your sports skills by building speed, coordination, agility, and power.

The big difference between Insanity and Asylum is control. In Insanity, you’re doing a lot of jumping moves. You can flail around in your jumps and it wouldn’t matter that much, as long as you land on your feet. In Asylum, however, your jumps have to be more precise and controlled, which requires more core strength. You’ll use two tools that will help you with this aspect—the agility ladder and the jump rope (I will discuss how they are used in more detailed reviews in the future).

Another difference is that Asylum, Vol. 1 is only a 30 day program. Good thing, because it will quickly wear your body down. It is designed to get you into optimal shape really fast. That means the stresses it puts on your body is greater than normal.  Therefore, I would not use it as a maintenance or general fitness program. Instead, I would use it as a training tool for a major physical event like a race.

The purpose of Asylum is to help you win a game, a race, or a match. You will train with with sports-specific techniques and drills inspired by pro athletes. Shaun T will push you to build your speed, coordination, agility, strength, and power in order to give you an unbeatable athletic edge.

Asylum Vol. 1 does not have any phases. It’s just a series of workouts that are done on a certain schedule. I’m not sure if it really makes a difference if you follow the schedule to the letter. The important thing is to do all the workouts in the amount of time allotted.

This is only a quick introduction to the Insanity: The Asylum Vol. 1 workouts to give you an idea of the depth and variety of the program. I plan to write more detailed reviews of each workout in the future.

Insanity the Asylum Is NOT for Wimps or Crybabies!

Before you begin, the Beachbody webpage has this warning:

“INSANITY: THE ASYLUM is an extreme and physically demanding workout. This is NOT for beginners and individuals with any medical condition that may be compromised by extreme cardio and strength exercise. Consult your physician and follow the enclosed safety and other instructions before beginning this program.”

This warning is probably true of most Beachbody workouts, but more so with Insanity: The Asylum Vol. 1. If you haven’t worked out in a long time, don’t be a macho idiot and jump into this program. It IS EXTREME. You COULD get seriously injured. The chances of throwing out a body system is good if you’re not used to this type of training.

The Insanity The Asylum Vol. 1 Workouts in a Nutshell

Speed & Agility. This 45-minute cardio intensive workout will teach you how to move fast with precision. It is your introduction to the jump rope and agility ladder. You might find yourself cursing your two left feet at first, but you will get better quick.

Vertical Plyo. Anytime you see the word “plyo” in a Shaun T workout, be prepared to have muscles melt off your legs. This 40-minute lower-body workout will get you to jump higher and farther than ever if you stick with it.

Relief. It’s not all about pain and suffering. This soft and gentle 25-minute routine will enable you to stretch out to build long, lean muscle and increase your flexibility.

Strength. This 50 minutes workout will increase your strength and power by cross-training with weights and resistance bands.

Back to Core. This 45 workout focuses exclusively on your upper and lower back, and core muscles. Build the rock-solid core, glutes, and hamstrings for the explosive power you’ll need to play and dominate at an elite level.

Game Day.  This 60 minute workout will take everything you have learned in the other workouts and apply them in sports situations. Put your new sports skills to the test with this cross-training workout.

Sports Performance Assessment. This is the Asylum version of the notorious Insanity Fit Test.  Discover the improvements you’ve made in your fitness and skills with this performance measurement tool.

Overtime. Add this 15-minute monster to any Asylum workout to see if you’ve still got game. Shaun T practically dares you to try. You might regret it.

Insane Training Tools

Unlike Insanity, which doesn’t require any tools or equipment at all, you need some gear to complete Asylum.

Agility Ladder. Build strength and agility by using this portable ladder to sharpen your focus and your form.

Speed Rope. Improve your conditioning, foot speed, endurance, and hand/eye coordination with this ultimate training tool.

Asylum also includes are Workout Calendar so you can check off your days in the Asylum. Like almost every other Beachbody workout program, a Get Shredded Nutritional Plan is included. Follow meals and tips used by Shaun T and you’ll be ready for game day—every day. Finally, you get the Guide Playbook so you can map out your 30-day transformation with this smart step-by-step guide.

For a limited time, you’ll receive an additional Bonus workout DVD, Insanity Pure Contact (a $19.95 value). This Bonus workout is available exclusively through the Team Beachbody coaching network (people like me).

Did you like this overview of Insanity the Asylum? Feel free to leave your thoughts and comments below.

Sign up for my free Fitness Success CourseDo you have any questions about this article or anything relating to health, fitness, and weight loss? Email me at I love to hear from my readers!

About Khoa Nuyen

Aging and feeling crummy are for people who don't know any better. If a middle aged dude with a sedentary job can get these results, you can too.
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2 Responses to Insanity The Asylum Vol. 1 Workouts

  1. This is an incredible workout..I did it for the 30 day round, and even by the end there were parts of the workout I couldn’t complete without pausing. I probably need to revisit this one!

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