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Round 8

SECTION DRILL APPROX. TIME SONG

WARM-UP

JogHigh KneesUp Downs RightLog JumpsUp Downs LeftDouble Butt Kick

30 sec.30 sec.30 sec.30 sec.30 sec.30 sec.

Track 1The Spark

Repeat Warm-Up Track 2Wild

Repeat Warm-Up Track 3#Selfie

DYNAMIC STRETCH

Inhale/Exhale 4xDouble Side Lunge R & L R Side Hi Lunge, Lift & Lower HeelL Arm Chest OpenerSpine Round & Release Repeat Other Side

32 counts each Track 4Just Girly Things

BLOCK 1Endurance & Plyometrics

Pike JumpsStep & ShootRotational Jump Touch FloorFloor SprintsRecovery

30 sec.30 sec.30 sec.30 sec.30 sec.

Track 5The Other Side

Repeat Block 1 Track 6Animals

Repeat Block 1No Recovery

Track 7Fiyah

POWER MOVE2 Tuck Jumps/8 High KneesRecovery

1 min.30 sec.

Track 8INSANITY Power

BLOCK 2Strength &

Balance

Push-Up Shoulder TapsLow Squat PulsePlyo LungesHigh Plank Alt. BalanceRecovery

30 sec.30 sec.30 sec.30 sec.30 sec.

Track 9Move

Repeat Block 2 Track 10Sweat

Repeat Block 2No Recovery

Track 11Whoot!

POWER MOVE Running Spider LungesRecovery

1 min.30 sec.

Track 12INSANITY Power

BLOCK 3Agility &

Coordination

Football Sprint (Turn R & L)Set & Pass Right1-2-3 Heisman CrunchSet & Pass LeftRecovery

30 sec.30 sec.30 sec.30 sec.30 sec.

Track 13Neon Lights

Repeat Block 3 Track 14Low

Repeat Block 3No Recovery

Track 15Feel Good Inc.

POWER MOVELadder Run Burpee DropRecovery

1 min.30 sec.

Track 16INSANITY Power

ABS & CORE

Belt KicksT KicksHigh Plank Opp. Knee to ElbowC Sit w/TwistScissorsC Sit Single Leg HoldPlank Jacks Low Plank Rock

1 min.1 min.1 min.1 min.1 min.1 min.1 min.1 min.

Track 17I Know You Want Me

Track 18Wild Wild Love

COOLDOWN STRETCH

Inhale/Exhale 4xLunge RHip Flexor RR Arm ReachL Arm ReachStraight Leg StretchLunge L Hip Flexor LL Arm ReachR Arm ReachStraight Leg StretchRound & Release 4x Standing Quad Stretch RStanding Quad Stretch LInhale/Exhale

3 min., 30 sec.Track 19Moving

Mountains

30-MINUTE CLASS OPTION:To modify this routine to a 30-minute workout, choose two of the three Blocks, and eliminate the Abs & Core section.

Format Expert: Danielle KatzTechnical Expert: Robert Sherman

T:4.75”T:14.25”

F:4.75

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July 2014

© 2014 Beachbody, LLC. All rights reserved. SANINS1118

THE SPARK: NICK VAN DE WALL; MARK MAXWELL; JOSEPH YOUNG; COPYRIGHT CONTROL; SONGS OF UNIVERSAL, INC. OBO JY3 MUSIC; SONGS OF UNIVERSAL, INC.

WILD: JESSICA CORNISH; CLAUDE KELLY; DYLAN MILLS; SEAN ANDERSON; JOSHUA COLEMAN; SONY/ATV TUNES LLC OBO SAMP-UK LTD.; WARNER-TAMERLANE PUB CORP.; WARNER-TAMERLANE PUB. OBO STUDIO BEAST MUSIC; KOBALT MUSIC PUB AMERICA OBO PRESCRIPTION SONGS; KOBALT MUSIC PUB AMERICA OBO EACH NOTE COUNTS; COPYRIGHT CONTROL; UNIVERSAL MUSIC CORP. OBO MY LAST PUB; UNIVERSAL MUSIC CORP.

#SELFIE: ANDREW TAGGART; SONY ATV

JUST GIRLY THINGS: DAWIN POLANCO

THE OTHER SIDE: MARTIN JOHNSON; JASON JOEL DESROULEAUX; JOSHUA EMANUEL COLEMAN; KOBALT MUSIC PUB AMERICA OBO PRESCRIPTION SONGS; KOBALT MUSIC PUB AMERICA OBO EACH NOTE COUNTS; EMI APRIL MUSIC INC; IRVING MUSIC, INC. OBO BELUGA HEIGHTS MUSIC; IRVING MUSIC, INC. OBO JASON DERULO PUBL.; IRVING MUSIC, INC.; EMI APRIL MUSIC INC OBO MARTIN MUSIC INC

ANIMALS: MARTIJN GARRITSEN; UNIVERSAL-POLYGRAM OBO UNIVERSAL MUSIC PUBL. B.V.

FIYAH: DILLON FRANCIS; TEAMWORK PUBLISHING

INSANITY POWER: JACK RAYNER

MOVE: MAEGAN COTTONE; NATHAN DUVALL; PERRIE EDWARDS; JESSICA NELSON; LEIGH ANNE PINNOCK; JADE THIRWALL; PHRASED DIFFERENTLY AMERICA

SWEAT: JEAN-CARLOS CASELY; LUIS ALEJANDRO DIAZ; MR. HYDE MUSIC

WHOOT!: PAUL COUTURE; MY STURDI MUSIC

NEON LIGHTS: RYAN TEDDER; MARIO MARCHETTI; NOEL ZANCANELLA; DEMITRIA DEMI LOVATO; TIFFANY VARTANYAN; SEVEN PEAKS MUSIC; SEVEN PEAKS MUSIC OBO DEMI LOVATO PUB; SILVA MUSIC PUBLISHING, LLC; FIGS. D MUSIC, INC. OBO MARCHETTI MUSIC; KOBALT MUSIC PUB AMERICA OBO WRITE 2 LIVE PUBLISHING; KOBALT MUSIC PUB AMERICA OBO SONGS OF PATRIOT GAMES; KOBALT MUSIC PUB AMERICA OBO BLASTRONAUT PUB

LOW: TRAMAR DILLARD; FAHEEM NAJM; MONTAY HUMPHREY; HOWARD SIMMONS; KOREY ROBERSON; UNIVERSAL MUSIC-Z SONGS OBO NAPPYPUB MUSIC; SONY/ATV TUNES LLC; SONY/ATV SONGS LLC OBO TOP QUALITY PUBLISHING; SONY/ATV SONGS LLC

FEEL GOOD INC: DAVID J JOLICOEUR; BRIAN BURTON; JAMIE HEWLETT; DAMON ALBARN; EMI BLACKWOOD MUSIC INC OBO GORILLAZ; CHRYSALIS MUSIC (SNGFILE/DIG); SHELLY BAY MUSIC LLC OBO 80 S KID MUSIC

I KNOW YOU WANT ME: PATRICK GONELLA; NICOLA FASANO; STEFANO BOSCO; DANIEL SERAPHINE; ARMANDO CHRISTIAN PEREZ; EDWARD E. BELLO; DAVID WOLINSKI; ULTRA EMPIRE MUSIC OBO DO IT YOURSELF S.R.L.; SPIRIT TWO MUSIC OBO SPIRIT SERVICES HOLDINGS, SARL; UNIVERSAL MUSIC MGB SONGS OBO MARIMBERO MUSIC PUBLISHING; SPIRIT TWO MUSIC OBO HAWKNASH; SPIRIT TWO MUSIC OBO BIG ELK MUSIC; UNIVERSAL-POLYGRAM INTL PUB OBO BALLOON HEAD MUSIC; SONY/ATV SONGS LLC; SONY/ATV SONGS LLC OBO PITBULL’S LEGACY

WILD WILD LOVE: ARMANDO PEREZ; HENRY WALTER; MARTIN MAX; ALEXANDER VASQUEZ; LUKASZ GOTTWALD; AMMAR MALIK; COPYRIGHT CONTROL; KOBALT MUSIC PUB AMERICA OBO PRESCRIPTION SONGS; KOBALT MUSIC PUB AMERICA OBO 14TH AVENUE MUSIC; KOBALT MUSIC PUB AMERICA OBO ONEIROLOGY PUB; KOBALT MUSIC PUB AMERICA OBO MARU CHA CHA; KOBALT MUSIC PUB AMERICA OBO KASZ MONEY PUBLISHING

MOVING MOUNTAINS: THADDIS HARRELL; TERIUS NASH; CHRISTOPHER STEWART; SONGS OF PEER, LTD. OBO MARCH NINTH MUSIC; WB MUSIC CORP OBO 2082 MUSIC PUBLISHING; SONY/ATV TUNES LLC OBO SAMP-UK LTD.; SONGS OF PEER, LTD.

Round 8

MODIFICATIONS

The drills in each INSANITY® Round can be modified to accommodate participants with different levels of strength, mobility, balance, lever length, or even energy level on a particular day. Modifications allow each person to get his or her best workout while staying safe. Use the video to learn modifications for the moves in the current Round, and keep in mind that there are often multiple ways to modify. To make a move less challenging, you can adjust one or more of these variables: impact, range of motion, speed/timing, lever length, or base of support. Below are some general guidelines for each variable.

IMPACT: Replace jogs, hops, and jumps with marching or stepping.Replace explosive jumps with small hops.

RANGE OF MOTION:

For squats and lunges, keep hips higher than knees.For kicks, keep foot lower than hip height.For push-ups, lower the chest only halfway down.For arm movement patterns, keep arms lower than chest-height.For lateral movements, decrease the distance traveled.

SPEED/TIMING: Slow down the tempo.Add brief pauses between repetitions.

LEVER LENGTH:Flexing at the elbows or knees to make arms or legs shorter generally reduces the challenge. (Example: Push-ups on knees are less challenging than push-ups on toes with straight legs.)

BASE OF SUPPORT: Keeping two feet or hands on the ground is generally less challenging than single-leg or single-arm balancing.

T:4.75”T:14.25”

F:4.75

”F:4.75

”F:4.75

”