Saturday, May 11, 2013

Body Beast Insanity Hybrid Schedule

Body Beast Insanity Hybrid Schedule


If you are a frequent follower of my page you know that I have been doing Body Beast for the last 8 weeks.  I can honestly say that this workout has completely changed my life!!  This workout has been great for me because I hate to say this but I have always been stick thin.  I mean the kind of thin that people tell you that you NEED to eat MORE now!  I lack any type of curve and my sweet husband called me "crack in the back" because I literally had a flat bumm!!  Since I lost my original 30 lbs post pregnancy I was back to the lanky skinny look.  I really want to sport the healthy, fit, and toned figure so it was time to lift weights.  I can tell you this, I have never been a gym rat, or even someone who considered themselves educated about weight lifting until I did P90X.  I think that is why I love P90X so much is because it told me exactly what to do each day of the week.  It took the guess work out of putting a program together.  This is the same reason why I love Body Beast.  It gave me the program all laid out for you ready to go!  Plus I am not paying hundreds of dollars for a personal trainer each week!  Instead I have a personal trainer in my house 7 days a week telling me exactly what to do.  THIS I LOVE!
Body Beast Back Workout

So when I started Body Beast I went all in with the meal plan and the workouts.  I soon realized that I didn't want to be a HUGE BEAST so I made some adjustments.  I did not eat the crazy amount of calories it was asking me to eat each day.  Instead I hovered around 2300 calories a day.  My calories consist mainly of protein, veggies, and fruit with complex carbs from oatmeal, brown rice, quinoa and sweet potatoes.  I stayed clear of processed foods, white flour and starchy carbs!  I drank my Shakeology once a day for my evening snack and added in an extra protein shake for my am snack to bump up my protein.  In just a few short weeks I was noticing the definition in my entire body.  I even was getting comments that my "crack in the back" was perking up!!  Needless to say I was ecstatic.

The one change I did make was adding in more cardio. In the Lean Beast program there is only 1 cardio day and my body truly needed more than that.  So I added in some Insanity cardio to the program and voila I found the perfect balance!!!

Body Beast is for Women

So of course I want to share my wealth of knowledge with you!  So here is the hybrid schedule that I followed.

Block 1 Build
Week 1

Day 1:  Build Chest/Tris
Day 2:  Build Legs
Day 3:  Build Back/Bis
Day 4:  Beast Cardio/ Beast ABS
Day 5:  Build Shoulders & Insanity Plyometric Cardio Circuit
Day 6: Rest
Day 7:  Build Chest/Tris

Week 2

Day 1:  Build Legs
Day 2:  Build Back/Bis
Day 3:  Beast Cardio/Beast ABS
Day 4:  Build Shoulders & Insanity Cardio Power and Resistance
Day 5:  Rest
Day 6:  Build Chest/Tris
Day 7:  Build Legs

Week 3

Day 1:  Build Back/Bis
Day 2:  Beast Cardio/Beast ABs
Day 3:  Build Shoulders & Pure Cardio
Day 4:  Rest
Day 5:  Build Chest/Tris
Day 6:  Build Legs
Day 7:  Build Back Bis

Block 2
BULK
Week 1

DAy 1:  Bulk Chest
Day 2:  Bulk Legs
Day 3:  Bulk Arms
Day 4:  Beast Cardio Abs or Insanity Pure Cardio
Day 5:  Bulk Back
Day 6:  Bulk Shoulders and Insanity Cardio Power and Resistance
Day 7: Rest

Week 2


DAy 1:  Bulk Chest
Day 2:  Bulk Legs
Day 3:  Bulk Arms
Day 4:  Beast Cardio Abs or Insanity Pure Cardio
Day 5:  Bulk Back
Day 6:  Bulk Shoulders and Insanity Cardio Power and Resistance
Day 7: Rest

Week 3


DAy 1:  Bulk Chest
Day 2:  Bulk Legs
Day 3:  Bulk Arms
Day 4:  Beast Cardio Abs or Insanity Pure Cardio
Day 5:  Bulk Back
Day 6:  Bulk Shoulders and Insanity Cardio Power and Resistance
Day 7: Rest

Week 4


DAy 1:  Bulk Chest
Day 2:  Bulk Legs
Day 3:  Bulk Arms
Day 4:  Beast Cardio Abs or Insanity Pure Cardio
Day 5:  Bulk Back
Day 6:  Bulk Shoulders and Insanity Cardio Power and Resistance
Day 7: Rest

Week 5


DAy 1:  Bulk Chest
Day 2:  Bulk Legs
Day 3:  Bulk Arms
Day 4:  Beast Cardio Abs or Insanity Pure Cardio
Day 5:  Bulk Back
Day 6:  Bulk Shoulders and Insanity Cardio Power and Resistance
Day 7: Rest

Block 3 
4 weeks long

Week 1

Day 1:  Build Chest/Tris
Day 2:  Bulk legs
Day 3:  Build Back/Bis
Day 4:  Beast Cardio/Abs or Insanity Plyometric cardio circuit
Day 5:  Build Shoulders
Day 6:  Rest
Day 7:  Beast Cardio/Abs or Pure Cardio

Week 2

Day 1:  Bulk Chest
Day 2:  Build Legs
Day 3:  Bulk Shoulders & Cardio power and resistance
Day 4:  Bulk Back
Day 5 Bulk Arms
Day 6:  Beast Cardio and Abs
Day 7:  Rest

Week 3

Day 1:  Build Chest/Tris
Day2:  Bulk Legs
Day 3:  Build Back/Bis
Day 4: Beast Cardio/Abs or Pure Cardio
Day 5:  Build Shoulders
Day 6:  Rest
Day 7:  Beast Cardio/ABS or  Plyometric cardio circuit

Week 4

Day 1:  Bulk Chest
Day 2:  Build Legs
Day 3:  Bulk Shoulders & Pure Cardio
Day 4:  Bulk Back
Day 5:  Bulk Arms
Day 6:  Beast Cardio/ABS or Plyometric cardio circuit
Day 7:  Rest




Body Beast Arms


Don't forget to visit the Team Beachbody site and print out your tracking sheets so that you are constantly pushing yourself to lift heavier and do more!!!  This is always the key to my success.  I look at last weeks weights and see if I can't increase by a few lbs!  It has to be tough!

Also, if you feel like you need more assistance reaching your health and fitness goals and putting together a program that will meet your needs.  Sign up for a free account and join my next challenge group!  This is the best way to have 1:1 contact and support from me on a daily basis. Together we will create a meal plan that fits your needs, create achievable health and fitness goals, you will get meal plans, recipes, tips and someone to kick your butt in gear when you slack!  Are you ready to take on the CHALLENGE??  It doesn't have to be Body Beast or Insanity.  As a coach my job is to help you find the program that truly meets your needs!!  So don't delay, get started now!!!

Melanie Mitro Transformation



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