The document outlines a 4 week workout program that includes various cardio, plyometric, circuit and resistance training workouts. Week 1 focuses on cardio, power, resistance and circuit workouts from Monday to Saturday. Week 2 switches between plyometric cardio circuits, pure cardio and abs, and recovery workouts. Week 3 includes max interval training, plyometrics and conditioning. Week 4 has a similar structure focusing on max interval training, circuits, plyometrics and recovery.

1. Tuesday
PLYOMETRIC
CARDIO
Wednesday
CARDIO
POWER &
Thursday
CARDIO
Friday
PURE
Saturday
PLYOMETRIC
CARDIO
Sunday
Week1
Beachbody Insanity MONTH 1
www.beachbodycoach.com/DESERTKOALA Custom Chart by Martin Szymczak
Monday 1 1 1 1 1 2
FIT TEST
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2
3
5
6
7
Version 1.0 - October 2009
CIRCUIT RESISTENCE RECOVERY CARDIO CIRCUIT OFF
W
Monday
CARDIO
POWER &
RESISTENCE
Tuesday
PURE
CARDIO
Wednesday
PLYOMETRIC
CARDIO
CIRCUIT
Thursday
CARDIO
RECOVERY
Friday
CARDIO
POWER
& RESISTENCE
Saturday
PURE CARDIO &
CARDIO ABS
Sunday
OFF
Week2
2 2 3 2 3 3
4 8
Tuesday
PLYOMETRIC
CARDIO
CIRCUIT
Wednesday
PURE CARDIO &
CARDIO ABS
Thursday
CARDIO
RECOVERY
Friday
CARDIO
POWER
& RESISTENCE
Saturday
PLYOMETRIC
CARDIO
CIRCUIT
Sunday
OFF
Week3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4
Monday 2 4 4 3 4 5
5 5 6 4 6 7
FIT TEST
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2
3
5
6
7
4 8
PURE CARDIO &
CARDIO ABS
CARDIO
POWER &
RESISTENCE
PLYOMETRIC
CARDIO
CIRCUIT
CARDIO
RECOVERY
PURE CARDIO &
CARDIO ABS
PLYOMETRIC
CARDIO
CIRCUIT OFF
Week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK
Beachbody Insanity RECOVERY WEEK
1 2 3 4 5 6
Monday
Beachbody Insanity MONTH 2
Tuesday Wednesday Thursday Friday Saturday Sunday
5
CORE
CARDIO
& BALANCE
CORE
CARDIO
& BALANCE
CORE
CARDIO
& BALANCE
CORE
CARDIO
& BALANCE
CORE
CARDIO
& BALANCE
CORE
CARDIO
& BALANCE OFF
RECOVERYW
3 1 1 1 1 2
Fit Test &
Max Interval Circuit
MAX INTERVAL
PLYO
MAX
CARDIO
CONDITIONING
MAX
RECOVERY
MAX INTERVAL
CIRCUIT
MAX INTERVAL
PLYO OFF
Week
Monday
MAX
CARDIO
Tuesday
MAX INTERVAL
Wednesday
MAX INTERVAL
Thursday
MAX
Friday
MAX
CARDIO
CONDITIONING
Saturday
CORE
CARDIO
Sunday
Week6
2 2 3 2 3 7
Max Interval irc it
1
2
3
5
6
7
4 8
CARDIO
CONDITIONING
MAX INTERVAL
CIRCUIT
MAX INTERVAL
PLYO
MAX
RECOVERY
CONDITIONING
& CARDIO ABS *
CARDIO
& BALANCE * OFF
W
Tuesday
MAX INTERVAL
PLYO
Wednesday
MAX
CARDIO
CONDITIONING
& CARDIO ABS *
Thursday
MAX
RECOVERY
Friday
MAX INTERVAL
CIRCUIT
Saturday
CORE
CARDIO
& BALANCE *
Sunday
OFF
Week7
Monday 4 4 4 3 3 8
Fit Test &
Max Interval Circuit
1
2
3
5
6
7
4 8
Monday
MAX INTERVAL
PLYO
Tuesday
MAX
CARDIO
CONDITIONING
& CARDIO ABS *
Wednesday
MAX INTERVAL
CIRCUIT
Thursday
CORE
CARDIO
& BALANCE *
Friday
MAX INTERVAL
PLYO
Saturday
MAX
CARDIO
CONDITIONING
& CARDIO ABS *
Week8
If you have the deluxe package, you can replace CARDIO ABS with INSANE ABS, and CORE CARDIO & BALANCE with MAX INTERVAL SPORTS TRAINING.
Sunday3 5 4 9 6 6 5
FIT TEST
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2
3
5
6
7
4 8