If you are looking for a rotation to follow once you complete Insanity, here is a hybrid I just created.  It mixes One On One with Tony Horton, and Insanity!  Its a 12 week program that will have you absolutely shredded by the end.  BRING IT and DIG DEEPER to the best of your ability, eat clean, and the rest will fall into place!

The One On One / Insanity Hybrid

Week 1

1. Thirty Fifteen

2. Pure Cardio & Killer Abs

3. Mammoth UML

4. Patience Yoga

5. Max Interval Sports Training

6. Core Cardio and Balance

7. Rest Day

Week 2

1. Core Ball Sandwich

2. Plyo Cardio Circuit

3. Just Arms & Cardio Abs

4. Fountain of Youth Yoga

5. Max Interval Circuit

6. Cardio Intervals (One On One)

7. Rest Day

Week 3

1. Road Warrior

2. Cardio Power and Resistance

3. Insane Abs and Killer Abs

4. Recovery 4 Results

5. Max Cardio Conditioning

6. Bun Shaper

7. Rest Day

Week 4

1. Fountain Of Youth Yoga

2. Core Cardio and Balance

3. Patience Yoga

4. Medicine Ball Core Cardio

5. Recovery 4 Results

6. Cardio Recovery

7. Rest Day

Week 5

1. Plyo Legs

2. Plyo Cardio Circuit and Cardio Abs

3. Diamond Delts

4. Patience Yoga

5. Max Cardio Conditioning

6. Just Arms

7. Rest Day

Week 6

1. Core Ball Sandwich

2. Pure Cardio and Killer Abs

3. Cardio 5-6 Plus

4. Fountain Of Youth Yoga

5. Max Interval Sports Training

6. Bun Shaper

7. Rest Day

Week 7

1. Thirty Fifteen

2. Core Cardio and Balance

3. Just Arms and Killer Abs

4. Patience Yoga

5. Mammoth UML

6. Max Recovery

7. Rest Day

Week 8

1. Fountain Of Youth Yoga

2. Core Cardio and Balance

3. Patience Yoga

4. Medicine Ball Core Cardio

5. Recovery 4 Results

6. Cardio Recovery

7. Rest Day

Week 9

1. Core Ball Sandwich

2. Max Interval Plyo and Cardio Abs

3. Just Arms

4. Max Recovery

5. Bun Shaper and Killer Abs

6. Max Interval Sports Training

7. Rest Day

Week 10

1. Plyo Legs

2. Max Interval Circuit and Cardio Abs

3. Thirty Fifteen

4. Patience Yoga

5. Max Interval Sports Training

6. Cardio Intervals and Killer Abs

7. Rest Day

Week 11

1. Killer Abs and Insane Abs

2. Max Interval Sports Training

3. Cardio 5-6 Plus and Cardio Abs

4. Max Recovery

5. Core Ball Sandwich and Killer Abs

6. Max Cardio Conditioning

7. Rest Day

Week 12

1. Fountain Of Youth Yoga

2. Core Cardio and Balance

3. Patience Yoga

4. Medicine Ball Core Cardio

5. Recovery 4 Results

6. Cardio Recovery

7. Rest Day

Well, in the quest to shake things up, I got to thinking about how I really wanted to blast legs and back, but I needed a change from LEGS/BACK that’s in P90X.  I had Plyo Legs from the One on One series, but I wasn’t really feeling that workout today either – so, I came up with my own little hybrid of PLYO LEGS and BACK – all rolled together in one little monster of a workout!

My friend Anson is coming over in about an hour to join me for a workout today, but he has no idea what I have in store for us!  I just created this workout, and its never been done before – so it should work wonders for making us hobble around by later today!

Give it a try yourself, and let me know what you think!

~Mark

PLYO LEGS and BACK (created 06/26/2009)

1.Squats (feet shoulder width)  -  40-60 reps
2.Hot Foot (30 seconds per leg)
3.Wide Grip Pullups – max reps
4.Toe Roll Iso-Lunge – 40-60 reps
5.Leap Frog Squats – 60 seconds forward and back
6.Chinups – max reps
7.8 card stud
8.Double Airborne Heisman – 60 seconds
9.Close Grip  Pullups – max reps
10.Three Position Calf Raise (5 reps each – toes in/center/out) – 60 seconds
11.Jump Shot (60 seconds)
12.Overhand Pullup
13.Side to Side Squats (40-60 reps)
14.Swing Kicks (60 seconds)
15.Switch Grip Pullups (max reps)
16.Pliate Squats (40-60 reps)
17.Lateral Leap Frog Squats (60 seconds)
18.Close Grip Chinups
19.80/20 Speed Squats (30 reps per leg)
20.Mary Katherine Lunges (60 seconds)
21.Wide Pullups
22.Close Stance Squat (to stool or chair – light touch) (30 reps)
23.River Jumps (30 seconds)
24.Pullups (your choice) – max reps

Sorry I’m a bit behind in getting this posted – but here it is!

UCML WORKOUT FOR 05/31/2009

1.  Standard Pushups
2.  Standing Mountain Climbers
3.  Banana Boat
4.  Side to Side Squats

5.  Reach High and Under Pushups
6.  Heisman’s (single step)
7.  Side Plank Crunch
8.  Sumo Chair

9.  Iso-Climber Pushups
10.  Flying Knee Mountain Climbers
11.  Mason Twist Bicycles
12.  Front/Back/Up/Down lunges

13.  Stagger hand walking pushups
14.  Jacks (low/full/flying X)
15.  Exploding V-ups (go up, open legs/arms – close legs/arms, roll down)
16.  8 and 8 (tires and squats)

17.  4X5 Pushups
18.  Jab/Cross/Hook/Uppercut/Knee/Front Kick
19.  In/Out/Side to Side (from plank)
20.  Walking Lunges

21.  Plyo Skippers
22.  Sprawling Sprinters
23.  Slicing the Pie (legs together, different angle cuts with feet to floor)
24.  8 Card Stud

*BONUS MOVE*  Speed punches from horse stance – 200 reps total

Tony Horton’s 11 Laws of Fitness

The title really says it all with this one.  Tony Horton, the creator of P90X and several other top selling Beachbody workouts has been changing lives all over the world with his incredible training and insight into fitness and nutrition.  He came up with these 11 laws to help guide people toward being better, happier and healthier.   I do my best to follow these “laws” every single day, and their impact in my own life has been nothing short of profound.  Read them, absorb them, and live them – you’ll be glad that you did!

1. Variety - Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious, creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.
2. Consistency -  Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently, provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.
3. Intensity – YOU’RE TOUGHER THAN YOU THINK. The fear of pain or injury from working out is a mindset steeped in failure. You must learn to “Find the Line.” Do the extra rep or two, increase your range of motion, and increase resistance as you get stronger. Intensity goes hand in hand with Variety and Consistency. The combination of the three work together as a triad that creates a platform for success. The programs provide variety. Your plan will keep you consistent.
4. Purpose – Your purpose is to have a better life. Exercise and eating right help you feel better. When you feel better, you do more. When you do more, you meet other people. A healthy lifestyle gives us the energy to be better than before. We want to participate, share, communicate, and build a community—have purpose in our lives. If you had never found Beachbody, you might be right back where you were—isolated, with nothing to share, no purpose, because you weren’t doing anything with anyone.
5. Reality – Why do we want life to be different than it is? Why do we think about who we were and who we’re going to be more than who we are? We certainly talk a good game about who we are now. Why do we try to predict the future with the hope that wishful thinking is enough to change it? Life is NOT the way it was. It’s the way it is. Life is not our fantasy predictions of the future or our glory days of the past. Life is that thing that is happening to you as you read this. We fall into the trap of living in the past and future because right here is not good enough. Back then and up there are keeping you from right now.
6. Sports – Take the onus off of weight, inches, and body fat percentages and put the focus on MOVING—from dancing, rock climbing, and mountain biking to table tennis. I love that ping-pong! Think in terms of “can do” instead of “look like.” Sports are fun and help develop balance and coordination—which in turn accelerates your results. Jump, kick, run, spin, throw, skate, shoot, hit, score, compete . . . PLAY!
7. The Plan – SCHEDULE ALL WORKOUTS IN ADVANCE. This creates accountability. Plan an entire month ahead of time. Try to schedule as many workouts as possible with friends who have similar goals. WOWY was developed so that we could find an easy and effective way to stay accountable and work out together. Now we’ve got people in all over the world working out at the same time. That is cool!
8. Sleep (and stress) – Stressed out, sleep-deprived people don’t eat right and exercise regularly. Stress depletes energy, strength, and desire, while poor sleep habits affect your moods and immune function along with cognitive and motor performance. Burning the candle at both ends makes it impossible to be fit and healthy.
9. Loving It – Exercise and workouts involve commitment, determination, planning, consistency, and intensity. If you don’t like what you’re doing, there’s no way on earth you’ll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90 exclusively and it works for you, then keep doing it until it doesn’t. If you get part way through P90X and it’s not your cup of tea, then stop, and do something else. Something’s got to bring you back day after day, week after week. Love it (tolerate it) or leave it.
10. Flexibility – Flexibility is the fountain of youth. Flexible people are much less prone to injury. Yoga and stretching allow you to bring more intensity to your workouts. Flexibility is the key component to becoming less vulnerable and more durable. Aging has a funny way of making everything we do harder. Staying limber and flexible is the way to prevent that from happening.
11. Food and Supplements - You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet.