T:4.

75

Repeat Block 2
No Recovery

Track 11
Whoot!

POWER MOVE
Running Spider Lunges
Recovery

1 min.
30 sec.

Football Sprint (Turn R & L)

Set & Pass Right
1-2-3 Heisman Crunch
Set & Pass Left
Recovery

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

Track 12
INSANITY Power

Track 13
Neon Lights

Repeat Block 3

Track 14
Low

Repeat Block 3
No Recovery

Track 15
Feel Good Inc.

POWER MOVE
Ladder Run Burpee Drop
Recovery

1 min.
30 sec.

ABS & CORE

Belt Kicks
T Kicks
High Plank Opp. Knee to Elbow
C Sit w/Twist
Scissors
C Sit Single Leg Hold
Plank Jacks
Low Plank Rock

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

COOLDOWN
STRETCH

Inhale/Exhale 4x
Lunge R
Hip Flexor R
R Arm Reach
L Arm Reach
Straight Leg Stretch
Lunge L
Hip Flexor L
L Arm Reach
R Arm Reach
Straight Leg Stretch
Round & Release 4x
Standing Quad Stretch R
Standing Quad Stretch L
Inhale/Exhale

30-MINUTE CLASS OPTION:

3 min., 30 sec.

Track 16
INSANITY Power

Track 17
I Know You
Want Me
Track 18
Wild Wild Love

Track 19
Moving
Mountains

To modify this routine to a 30-minute workout, choose two of the three Blocks,
and eliminate the Abs & Core section.
Format Expert: Danielle Katz
Technical Expert: Robert Sherman

Gracol

Final Delivery Color Profile:

INITIAL Apprvd
INITIAL Apprvd
Buyer
Sourcer

Black

Track 10
Sweat

Creative Serv Mgr Nick Austin

Repeat Block 2

Track 9
Move

Rick Garcia

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

Production Artist

Push-Up Shoulder Taps

Low Squat Pulse
Plyo Lunges
High Plank Alt. Balance
Recovery

Track 8
INSANITY Power

Insanity_Logo_BW_S.ai (100.18%)

1 min.
30 sec.

Images:

POWER MOVE
2 Tuck Jumps/8 High Knees
Recovery

Colors:

Track 7
Fiyah

Build Profile: NA

Repeat Block 1
No Recovery

Univers (57 Condensed, 67 Bold Condensed, 57 Condensed

Oblique), Octin Spraypaint Free (Regular), Helvetica Neue
(77 Bold Condensed, 57 Condensed)

Track 6
Animals

Fonts:

Repeat Block 1

Must Review:

Track 5
The Other Side

INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL

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

Approved:

Track 4
Just Girly Things

INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL

Pike Jumps
Step & Shoot
Rotational Jump Touch Floor
Floor Sprints
Recovery

32 counts each

David Coleman
Tommy Steele
N/A
NA
L. Fey
N/A
N/A
Danielle Darnault
Kim Caspari
N/A
Hugo Moreno
Kush Desai

Inhale/Exhale 4x
Double Side Lunge R & L
R Side Hi Lunge, Lift & Lower Heel
L Arm Chest Opener
Spine Round & Release
Repeat Other Side

Creative Director
Senior Art Director
Art Director/Designer
Copywriter
Proofreader
Research & Development
Quality Assurance Manager
Product Development
Business Approval
Senior Package Engineer
Ops
Legal

Track 3
#Selfie

FM

Repeat Warm-Up

Round #:

Track 2
Wild

Built at: 100%

Printed at: None
6-18-2014 9:53
Date:
AM

Repeat Warm-Up

Approvals:

F:4.75

BLOCK 3
Agility &
Coordination

Track 1
The Spark

2
4.25 x 13.75
4.75 x 14.25
5 x 14.5

BLOCK 2
Strength &
Balance

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

T:14.25

F:4.75

BLOCK 1
Endurance &
Plyometrics

SONG

Pages:
Live:
Trim:
Bleed:

DYNAMIC
STRETCH

Jog
High Knees
Up Downs Right
Log Jumps
Up Downs Left
Double Butt Kick

APPROX. TIME

SANINS1118
2912: Insanity Round 7 Cert Continuity
Insert
Brand Team: INSANITY

WARM-UP

DRILL

IRF/SKU:
Job Name:

F:4.75

SECTION

Round 8

T:4.75

Round 8

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

F:4.75

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.

July 2014
2014 Beachbody, LLC. All rights reserved. SANINS1118

Gracol

Insanity_Logo_BW_S.ai (100.18%)

Final Delivery Color Profile:

INITIAL Apprvd
INITIAL Apprvd
Buyer
Sourcer

Black

Colors:

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

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

Images:

Fonts:

Univers (57 Condensed, 67 Bold Condensed), Helvetica

Neue (77 Bold Condensed, 57 Condensed), Octin Spraypaint
Free (Regular)

Build Profile: NA

FM

Round #:

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

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 PITBULLS LEGACY

Creative Serv Mgr Nick Austin

FIYAH: DILLON FRANCIS; TEAMWORK PUBLISHING

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

Rick Garcia

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

Production Artist

JUST GIRLY THINGS: DAWIN POLANCO

Must Review:

#SELFIE: ANDREW TAGGART; SONY ATV

INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL

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.

T:14.25

F:4.75

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

Approved:

Keeping two feet or hands on the ground is generally less challenging

than single-leg or single-arm balancing.

INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL
INITIAL

BASE OF SUPPORT:

David Coleman
Tommy Steele
N/A
NA
L. Fey
N/A
N/A
Danielle Darnault
Kim Caspari
N/A
Hugo Moreno
Kush Desai

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.)

Approvals:

LEVER LENGTH:

Creative Director
Senior Art Director
Art Director/Designer
Copywriter
Proofreader
Research & Development
Quality Assurance Manager
Product Development
Business Approval
Senior Package Engineer
Ops
Legal

Slow down the tempo.

Add brief pauses between repetitions.

Built at: 100%

Printed at: None
6-18-2014 9:53
Date:
AM

SPEED/TIMING:

2
4.25 x 13.75
4.75 x 14.25
5 x 14.5

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.

Pages:
Live:
Trim:
Bleed:

RANGE OF MOTION:

Replace jogs, hops, and jumps with marching or stepping.

Replace explosive jumps with small hops.

SANINS1118
2912: Insanity Round 7 Cert Continuity
Insert
Brand Team: INSANITY

IMPACT:

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.

IRF/SKU:
Job Name:

F:4.75

MODIFICATIONS