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VOLUME 1: SPORTS PERFORM

ANCE

VOLUME 1: SPORTS PERFORMANCE

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Just remember . . . EXTREME RESULTS DON’T COME WITHOUT SACRIFICE. So say goodbye to your social life, because for the next 30 days YOU ARE IN LOCKDOWN. Whether you call it a state of mind or a way of life, you can survive because IT’S ONLY 30 DAYS.

Welcome to:

LOCKDOWN is only for those who are 100% dedicated to gettingINSANE RESULTS in 30 DAYS!

How to GET STARTED:

1. Take your “before” photos and measurements. For more information see your fitness guide.

2. Check the calendar in the main program guide so you know which workouts to do each day.

3. Follow the 30-DAY LOCKDOWN Meal Plans on pages 6–9. There’s a 1,200-calorie option for men, and a 1,000-calorie option for women.

30-DAY LOCKDOWN is an extreme version of INSANITY: THE ASYLUM® Volume 1: Sports Performance (provided in the main program slipcase). Be sure to consult your doctor before you begin, especially if you have any unique medical conditions, such as issues with blood sugar regulation, dietary restrictions, or other health concerns. Do not continue if you and/or your doctor have any concerns about your ability to get through this program safely.

32

VOLUME 1: SPORTS PERFORMANCE

DAY WORKOUT

1 SPEED & AGILITY

2 STRENGTH

3 BACK TO CORE

4 VERTICAL PLYO

5 REST DAY

16 VERTICAL PLYO

17 STRENGTH

18 RELIEF

19 GAME DAY

OVERTIME

20 VERTICAL PLYO

6 SPEED & AGILITY

7 STRENGTH

8 BACK TO CORE

9 VERTICAL PLYO

10 RELIEF

21 BACK TO CORE

22 REST DAY

23 SPEED & AGILITY

24 STRENGTH

25 GAME DAY

OVERTIME

11 GAME DAY

12 BACK TO CORE

13 STRENGTH

14 RELIEF

15 SPEED & AGILITY

26 VERTICAL PLYO

27 BACK TO CORE

28 RELIEF

29 SPEED & AGILITY

30 FIT TEST

INSANITY: THE ASYLUM is an extreme and physically demanding workout. This is NOT for beginners or individuals with any medical

condition that may be compromised by extreme cardio and strength exercise. Consult your physician and follow all the enclosed safety

and other instructions before beginning this program.

© 2011 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of

INSANITY, INSANITY: THE ASYLUM, P90X, Beachbody, Team Beachbody, and all related designs, trademarks, and other intellectual

property. If you are a member of the Team Beachbody® community, contact your Coach for information and support or log in at

TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com.

ASYINS1104

GET STARTED:

FOLLOW THE RECOMMENDED DAILY WORKOUTS FOR THE FIRST

30 DAYS AND PUT AN X THROUGH EVERY WORKOUT YOU COMPLETE.

BE SURE TO TAKE THE ATHLETIC PERFORMANCE ASSESSMENT (AKA FIT

TEST DVD) AND TAKE YOUR MEASUREMENTS BEFORE YOU START.

RECOVERY WEEK (IF NECESSARY)

BEFORE TRYING ONE OF THE HYBRIDS ON THE OTHER SIDE, WE

RECOMMEND THE RECOVERY WEEK WORKOUTS BELOW.

MONTH 1

1 2 3 4 5 6 7

RESTDAY

RELIEF SPEED &AGILITY

RESTDAY

SPEED &AGILITY

RELIEF RESTDAY

TIPS FOR SUCCESS:

• Use the “PAUSE” button. When you first begin to do the workouts, hit the pause button whenever a movement feels too difficult. Practice the move slowly, until you feel like you’re doing it right. Then press “play” and continue.

• Check your form. Watch yourself in the mirror to make sure you are doing the moves correctly. Using proper form will greatly reduce your chances of injury.

• Modify. There is a person doing modified movements to the right of Shaun in each of the workouts. Follow the modifier whenever you feel it’s necessary—for the whole workout, for certain moves, or even for part of an individual move. As long as you are giving it 100%, following the modifier will not hurt your results.

Go at your own pace. INSANITY: THE ASYLUM is a serious fitness challenge. The key to success is to take your time.

DON’T GIVE UP! You’ll get there. We promise.

30-DAY LOCKDOWN: Fitness Guide

TIPS FOR SUCCESS:

• Be strict with your food measurements. If the serving size says ¾ cup, that means ¾ cup— try to be as exact as possible.

• Fuel up postworkout. Eat a meal within 1 HOUR of completing your workout.

• Know when to eat more. If you feel weak or dizzy during the workouts, refer to the “Why, When, and How to Add Calories” on page 14.

If you want extreme results in 30 days, STICK TO THE MEAL PLANS outlined on pages 6–9.

NO CHEATING, NO EXCEPTIONS.

We recommend that men follow the 1,200-Calorie Meal Plan, and women follow the 1,000-Calorie Meal Plan.

30-DAY LOCKDOWN: Nutrition Tips

54

BREAKFAST (Approx. 320 calories)

2 servings Protein 1 serving Fruit 1 serving Fat 1 serving Grain

Example: 4 egg whites + 1 egg yolk 2 Tbsp. avocado 1 slice flourless bread ½ large banana

or

1 scoop Shakeology® 2 servings Fat 1 serving Fruit 1 cup water, ice

Example: 1 scoop Shakeology 3 tsp. almond butter 1¼ cup strawberries1 cup water, ice (to taste)

AM SNACK (Approx. 180 calories)

Eat AM snack 1 to 2 hours after breakfast

Shake:1 scoop Beachbody® Whey Protein Powder (or equivalent) 1 serving Fat ½ serving Fruit 1 cup water, ice

Example: 1 scoop protein powder 1 Tbsp. flaxseeds ½ cup raspberries 1 cup water, ice (to taste)

or

3 servings Protein ½ serving Fruit 1 serving Fat

Example: ¾ cup1%cottage cheese ¼ large banana1½ tsp. peanut butter

1,200 CALORIE MEAL PLAN – MEN

Daily Calorie Count: Approx.1,200 calories (120 g protein, 79 g carbs, 44 g fat)

LUNCH (Approx. 270 calories)

Eat lunch 1 to 2 hours after AM snack

1 serving Salad 2 servings Vegetable 3 servings Protein 2 servings Fat Free Condiments (such as lemon juice)

Example: 1 cup chopped kale 1 cup raw carrots 1 cup raw tomatoes 2 Tbsp. avocado 1 tsp.olive oil +

lemon juice

PM SNACK (Approx. 200 calories)

Eat PM snack 1 to 3 hours after lunch

4 servings Protein 1 serving Fat

Example: 1 cup plain low-fat

Greek yogurt 1 Tbsp. flaxseeds

or

1½ scoops Beachbody Whey Protein Powder (or equivalent) 1 serving Fat 1 cup water, ice

Example: 1½ scoops protein powder 1½ tsp. almond butter 1 cup water, ice (to taste)

DINNER (Approx. 230 calories)

Eat dinner at least 3 hours before going to sleep

3 servings Protein 1 serving Fat 3 servings Vegetable ½ serving Fruit

Example: 3 oz grilled chicken breast + 1 tsp. olive oil ½ cup steamed broccoli ½ small apple

LATE SNACK (Approximately 0 calories) 1 cup unsweetened herbal tea

76

BREAKFAST (Approx. 320 calories)

2 servings Protein 1 serving Fruit 2 servings Fat 1 serving Grain

Example: 4 egg whites + 1 egg yolk 2 Tbsp. avocado 1 slice flourless bread ½ large banana

or

1 scoop Shakeology 2 servings Fat 1 serving Fruit 1 cup water, ice

Example: 1 scoop Shakeology 3 tsp. almond butter 1¼ cup strawberries 1 cup water, ice (to taste)

AM SNACK (Approx. 120 calories)

Eat AM snack 1 to 2 hours after breakfast

½ scoop Beachbody Whey Protein Powder (or equivalent) ½ serving Fat ½ serving Fruit water, ice

Example: ½ scoop protein powder 2 raw walnuts ½ cup raspberries 1 cup water, ice (to taste)

or

2 servings Protein ½ serving Fruit ½ serving Fat

Example: ½ cup 1%cottage cheese + ¼ large banana 2 raw walnuts, chopped

1,000 CALORIE MEAL PLAN – WOMEN

Daily Calorie Count: Approx.1,000 calories (95 g protein, 82 g carbs, 35 g fat)

LUNCH (Approx. 270 calories)

Eat lunch 1 to 2 hours after AM snack

1 serving Salad 2 servings Vegetable 3 servings Protein 2 servings Fat FREE Condiments (such as lemon juice)

Example: 1 cup chopped kale 1 cup raw carrots 1 cup raw tomatoes 2 Tbsp. avocado 1 tsp.olive oil +

lemon juice

PM SNACK (Approx. 120 calories)

Eat PM snack 1 to 3 hours after lunch

2 servings Protein ½ serving Fruit

Example: ½ cup plain low-fat

Greek yogurt 1½ tsp. flaxseeds

or

½ scoop Beachbody Whey Protein Powder (or equivalent) ½ serving Fat ½ serving Fruit 1 cup water, ice

Example: ½ scoop protein powder 2 raw walnuts ½ cup raspberries 1 cup water, ice (to taste)

DINNER (Approx. 180 calories)

Eat dinner at least 3 hours before going to sleep

2 servings Protein 1 serving Fat 1 serving Vegetable ½ serving Fruit

Example: 2 oz grilled chicken breast + 1 tsp. olive oil ½ cup steamed broccoli ½ small apple

LATE SNACK (Approximately 0 calories) 1 cup unsweetened herbal tea

98

FRUIT

FRUIT 1 Serving =

Apple . . . . . . . . . . . . . . . . . . . . . 1 small (with peel)Apricots . . . . . . . . . . . . . . . . . 4 whole Banana . . . . . . . . . . . . . . . . . . . ½ large Blackberries . . . . . . . . . . . . . . ¾ cupBlueberries . . . . . . . . . . . . . . . . ¾ cupCantaloupe . . . . . . . . . . . . . . . 1 cup cubed Cherries . . . . . . . . . . . . . . . . . . 12 Figs . . . . . . . . . . . . . . . . . . . . . . 2 medium Grapefruit . . . . . . . . . . . . . . . . ½ Grapes . . . . . . . . . . . . . . . . . . . 17 smallMandarin Oranges . . . . . . . . ¾ cupMango . . . . . . . . . . . . . . . . . . . . ½ cup Nectarine . . . . . . . . . . . . . . . . . 1 small Orange . . . . . . . . . . . . . . . . . . . 1 small Papaya . . . . . . . . . . . . . . . . . . . 1 cup cubed Peach . . . . . . . . . . . . . . . . . . . . 1 mediumPear . . . . . . . . . . . . . . . . . . . . . . . ½ largePineapple . . . . . . . . . . . . . . . . ¾ cupPlums . . . . . . . . . . . . . . . . . . . . 2 Raisins . . . . . . . . . . . . . . . . . . . 2 Tbsp .Raspberries . . . . . . . . . . . . . . . 1 cupStrawberries . . . . . . . . . . . . . . 1¼ cups wholeWatermelon . . . . . . . . . . . . . . 1¼ cups cubed

All fruits should be fresh . Stay away from canned, dried, or sweetened!

SALADS, VEGETABLES

VEGETABLES 1 Serving =

Artichoke (or artichoke hearts) . . . . .½ cup cooked Asparagus . . . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawBeans (green, wax Italian) . . . . . . . . .½ cup cooked or 1 cup rawBean Sprouts . . . . . . . . . . . . . .½ cup cooked or 1 cup rawBeets . . . . . . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawBok Choy . . . . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawBroccoli . . . . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawBrussels Sprouts . . . . . . . . . . .½ cup cooked Carrots . . . . . . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawCauliflower . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawCucumber . . . . . . . . . . . . . . . . .1 cup rawEggplant . . . . . . . . . . . . . . . . . .½ cup cooked Heart of Palm . . . . . . . . . . . . . .½ cup cooked or 1 cup rawJicama . . . . . . . . . . . . . . . . . . . . . .1 cup rawKale . . . . . . . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawMixed Veggies (w/o corn, peas) . . .½ cup cooked or 1 cup rawMushrooms . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawPeppers (all) . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawSnow Peas . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawTomato . . . . . . . . . . . . . . . . . . .½ cup cooked or 1 cup rawZucchini . . . . . . . . . . . . . . . . . . . .½ cup cooked or 1 cup raw

SALADS 1 Serving =

Cabbage . . . . . . . . . . . . . . . . . .1 cup shredded, rawKale . . . . . . . . . . . . . . . . . . . . . .1 cup chopped, rawLettuce (NOT iceberg) . . . . . . . . . 4 cups choppedSpinach . . . . . . . . . . . . . . . . . . . 2 cups chopped, raw

1110

GRAINS, FATS, CONDIMENTS

FATS 1 Serving =

Chia Seeds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Tbsp .Avocado . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Tbsp . (1 oz)

Egg Yolk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1Nut Butters (trans fat-free):

almond, cashew,

peanut (3 .5 g protein) . . . . . . . . . . . . . . . . . 1½ tsp .Nuts: almonds, cashews, walnuts,

pecans, hazelnuts . . . . . . . . . . . . . . . . . . . . . 4 to 6 nutsOils: olive, peanut, safflower, sunflower,

flaxseed, hemp, fish . . . . . . . . . . . . . . . . . . 1 tsp .Seeds: flaxseeds, pumpkin, sunflower, sesame . . 1 Tbsp .

FREE CONDIMENTSLemon and lime juices, vinegars, mustards, herbs, spices, garlic, hot sauce

GRAINS 1 Serving =

Bread, flourless or sprouted Ezekiel 4:9 . . . . . . . . . 1 sliceBreakfast Cereals, flaked (less than 7 g sugar per serving) . . . . . . . . . ½ cupBuckwheat Groats (kasha) . . . . . . . . . . . . . . . . ¹⁄³ cup cookedBulgur . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ½ cup cookedOatmeal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ½ cup cookedMillet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ¹⁄³ cup cookedMuesli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ¼ cupQuinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ¹⁄³ cup cookedRice, brown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ¹⁄³ cup cookedRice, wild . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ½ cup cooked

PROTEINS 1 Serving =

Beef, Select or Choice grades: 85% lean ground, roast

(chuck, rib, rump), sirloin,

steak (flank, porterhouse,

T-bone), tenderloin . . . . . . . . . . . . . . . . 1 oz cookedCheeses (less than 3 g fat per oz) . . . . . . . . . . 1 ozCottage Cheese, 1% fat . . . . . . . . . . . . . . . ¼ cupEgg Whites . . . . . . . . . . . . . . . . . . . . . . . . . . 2Fish: catfish, cod, flounder,

haddock, halibut, salmon,

tilapia, tuna . . . . . . . . . . . . . . . . . . . . . . . 1 oz cookedGame: buffalo (bison),

ostrich, venison . . . . . . . . . . . . . . . . . . 1 oz cookedLamb: chop, leg, roast . . . . . . . . . . . . . . . . . .1 oz cookedPork: ham, tenderloin, Canadian bacon,

rib or loin chop . . . . . . . . . . . . . . . . . . . .1 oz cookedPoultry, skinless, fat trimmed: Cornish hen, chicken,

domestic duck, turkey,

lean ground chicken or turkey . . . . . . . . .1 oz cookedSandwich Meats (0 to 3 g fat per oz):

turkey, ham, roast beef . . . . . . . . . . . . . . 1 ozShellfish: shrimp, clams, crab,

lobster, scallops . . . . . . . . . . . . . . . . . . 1½ oz cookedTempeh . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 ozTofu, silken . . . . . . . . . . . . . . . . . . . . . . . . . . 3 ozTuna, canned in water, drained . . . . . . . . . . . . 1 ozYogurt, Greek plain, low-fat . . . . . . . . . . . . ¼ cup

PROTEINS

1312

GET SHREDDEDSHAUN T’S 14-DAY PLAN FOR GETTING RIPPED!

WHY add calories . . . Low-calorie diets can get you great results in a short period of time, but you may find that your body functions better with more calories.

WHEN to start adding calories . . . Workout performance is the key indicator that your body needs more food. If you go 2–3 days in a row feeling tired, dizzy, and/or lacking energy during your workouts, it’s a sign that you need more food.

HOW to add calories . . . First try adding a 100-calorie, carb-heavy snack immediately after your workout (next page). If that doesn’t instantly improve your workout performance, try adding one serving of grains to your dinner (page 12).

And remember . . . If the 30-DAY LOCKDOWN Nutrition Plan is too extreme, or if you start feeling light-headed or experience other discomfort, you should stop and return to the original Get Shredded Plan provided in the main slipcase.

Why, When, and How to Add Calories:

• ½ cup low-fat cottage cheese and ¼ cup fresh berries• ½ small apple, 1 low-fat string cheese• Celery stalk filled with 1 Tbsp . almond or other nut butter• Egg white wrap: egg white salad made from 3 cooked egg whites, 1 tsp . mayonnaise, piled and wrapped into a large romaine lettuce leaf• ½ of a large grapefruit and 2 oz grilled chicken breast• ½ cup plain nonfat yogurt with ½ cup berries• 1 small apple with 1 tsp . almond butter• 1 large hard-boiled egg with baby carrots• Mini Shakeology smoothie: ½ scoop Shakeology, ½ cup almond milk, ice; blend until thick and creamy• 12 raw almonds• ½ medium banana with 1 tsp . natural peanut butter• 3 Tbsp . hummus with celery sticks

100-CALORIE SNACKS

1514

®

© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the INSANITY: THE ASYLUM, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody® community, contact your Coach for information and support or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. AS

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