On my first round, I did P90X (with a few substitutions of p90X routines for others). For round 2, I Did a P90X Insanity hybrid — I added Insanity for the cardio days, but kept the P90X lift days. And from there, I started adding even more routines from the Tony Horton 1-on-1′s, Asylum, and P90X2.
First, I’d keep the Month 1 P90X lift days the exact same. For month 2, I’d keep the Day 1 and 3 lift days the same, but I’d substitute the Insanity Upper Body lifting for Day 5 (as a sub for Legs and Back). I’d carry that same substitution through the 3rd month. If you have only the base Insanity package, you won’t have the Upper Body Lift workout from Insanity, so you’ll need to keep the Legs and Back in the rotation every single week (not my favorite option).
P90X Insanity Hybrid Ab options = For the Abs that are scheduled after each lift day, I would alternate ARX and Cardio Abs to provide variety.
AP90X Insanity Hybrid Cardio options =And as for the biggest variable in a P90X Insanity hybrid, which cardio workouts would I use and where? During month 1, I would use the month 1 Insanity workouts (not the Max workouts), and I would keep Plyo X in the rotation as well. I would use PlyoX for day 2, Pure Cardio for Day 4, and Plyo Cardio Circuit for Day 6. Now, if you like yoga and want to keep it in the mix for your P90X Insanity hybrid, you can do that and only do 2 cardio days, but as for my preference, I’d drop yoga and do more cardio!
For month 2 and 3, I’d transition to the MAX Insanity workouts, and use Max Interval Circuit on Day 2, Max Cardio on Day 4, and Max Plyo on Day 6. If you have the Deluxe edition, you have a 4th option here, Max Sports, that you can rotate in. You also have the option of doing Insane abs if you want.
The best Insanity workouts for your P90X Insanity hybrid = And as for which specific Insanity workouts make the best cardio workouts for the hybrid, I’ve selected the ones that use the least amount of pushup exercises, since I don’t particularly want to work the chest and triceps on a cardio day. The ones I’ve selected are those that keep pushup-type exercises to a minimum.
I would take a rest day on day 7 of each week. And my recovery weeks would still look like the P90X recovery weeks with Core Synergistics, yoga, etc. Although if you want to put an Insanity recovery (or Max Recovery) workout into that week, you could definitely do that.
The beauty of a P90X Insanity hybrid is that you can do it any way you want. This P90X Insanity hybrid that I’ve developed makes a lot of sense if you are just finishing either P90X or Insanity and looking to create a hybrid between the 2 programs.
So here’s what my P90X Insanity hybrid looks like (Downloadable Excel Spreadsheet):
And here it is in a PDF:
I hope you find this P90X Insanity Hybrid helpful as you continue to push yourself to new levels. Maybe one day soon I will see you in the teamRIPPED Hall of Fame :-)
P90X = P90X includes 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. The secret is an advanced training technique called Muscle Confusion™, which accelerates your results by constantly introducing new moves and routines so your body never plateaus. Read more here – P90X.
Insanity = Are you ready to dig deep? Then you might just complete the hardest workout program ever put on DVD. Your personal trainer Shaun T will push you past your limits with 10 workout discs packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and ab/core training moves. No equipment or weights needed—just the will to get the hardest body you’ve ever had. Read more here – Insanity.
Hi Coach Wayne,
I did the insanity workouts twice through and only lost around 7lbs total. However, I did not do the diet along with it, which I'm sure is what my problem was. That along with working out at 5am without eating anything before hand. Two weeks ago I started P90X and found your hybrid which I am doing along with the p90x diet plan (tracking and changing my workouts to the evening. I lost 3 lbs the first week and none last week. Is this normal or should I cut or increase my calorie count? I am 5'2" 140lb female. The first week I ate 1700-1800 calories and since have been eating 1600-1700 only because I don't think I'm burning as many calories as the "websites" say that you should. This is according to my HR monitor that I use for my cardio workouts. Do you have any advice/suggestions for my progress? I don't necessarily need to lose a lot of weight, but more burn fat and tone my muscles. Any help would be appreciated.
AJ85, I would probably dial in more of a deficit than that. Check out: www.teamripped.com/calorie-calculator and use 600-1000 for a deficit. Pick one calorie goal and stick with it. The calc I linked figures in an average workout burn (see: http://teamripped.com/eating-your-workout-calories/ )
Coach Wayne. I'm asking a lot of questions lately and can't believe you find the time to help me and everyone else. Unreal! Anyway, I just finished Round 1 of P90X. Started Round 2 last night, but I think I want to do the P90X/Insanity Hybrid. I never completed Insanity before. Just got to Day 10 and busted my Achilles (doing something else). I still have a lot of body fay to lose. Do I do the hybrid? If so, which one? The one on the Beachbody site at http://www.beachbody.com/category/p90x-online/worksheets.do?code=PRKD&pd=p90xworksheetscom or the one you have on your site?
JoeMagrino Sorry Joe! That is rough. You can do either. Here's the some from TBB: http://www.beachbody.com/images/beachbody/en_us/pdf/worksheets/P90X_Insanity_Hybrid_Worksheets.pdf and here is mine: http://teamripped.com/p90x-insanity-hybrid/p90x-insanity-hybrid-3
CoachWayne Sorry, I didn't JUST bust my Achilles. I did it last year, so i never completed Insanity. I love P90X and was looking to do another round, but a buddy suggested Insanity again and I thought of the hybrid. Yours seems like a better fit because of the LACK of Yoga, ha ha. I'm just trying to decide which one to do, yours or BB's?!?
JoeMagrino While if you want to avoid yoga, do mine :-) Both are great hybrids.
Hey coach, can I substitute Insane Abs instead of Cardio Abs? Cardio Abs seems a bit mild in my opinion. Keep up the good work!
Hi Coach Wayne, can i directly start p90x-insanity hybrid from zero experiene?
my aim is to cut body fat, since i have this man boobs which make me feel really shy to talk to girl..
my weight is 176 lbs and my height is 5.6 ft , n i have high body fat percentage... what should I do to lose body fat faster? how much calories should i take each day? Thanks..
BonderButch You can start it right away but realize that you'll have to modify a lot of the workouts. The biggest and best thing you can do to lose body fat is to get a handle on your nutrition. Nutrition is 80% of the fat loss equation.Use all the time it takes to read through my nutrition all-in-one: teamRIPPED.com/nutrition-all-in-one
Start with the article "Dialing It In" and read through that first section at least. There are also sample diets beneath that first section. Finally, there's a really important calorie calculator where you can figure out a deficit for fat loss: teamRIPPED.com/calorie-calculator
Fellow coach here. Noobie. Still learning, haha. I've completed Insanity twice, and Insanity Asylum. I'm halfway through p90x and will do a hybrid once I finish.My question for you:Other than the rest day and the recovery weeks, there's no real max recovery/yoga day during the week. Do you find it hard on your body? I'd rather skip the Yoga (even though Tony Horton would kill me for saying that) but I'm worried about missing that stretch day. What do you think?
MarkLidstone No, I think the hybrid worked well. If you really feel like you'd like to throw in a stretch day (on top of the normal workouts) use Relief. That would be a great, quick stretch.
CoachWayne Excellent. Thanks! I'll be starting this next. I've been looking for a good hybrid and yours looks like one I really want to use. Thanks, Coach.
Hi Coach Wayne, great blog with lots of useful info - thanks for that. As a conclusion, would you choose the hybrid instead of the pure P90X? I have done Insanity and I enjoyed it. Now I want to shred the final few layers of fat and build some muscle. I know what Insanity is about but not sure how it complements P90X, what it takes from P90X when added as a hybrid and what it adds. For example, many suggested hybrids leave Plyometrics X and take Insanity Plyo. For me they are quire different. Insanity is all about fast movements, running, jumping, etc. while Plyometrics X is much slower motions... They do target the similar muscle groups but in a different way... What do you think? Why would pure P90X be better than the hybrid? Thanks for your input. p.s. I am impressed by your results...
M, If you have already completed Insanity, you will probably want to use a hybrid. The intensity of the cardio workouts from P90X will probably leave you wanting more. A hybrid combines the best of both systems. As for the differences in plyos, that shows a great example of the intensity. Both work your legs and cardiovascular system. Insanity is just much more intense.
i have one more question i really dont want to do recovery week usually is when i just give up so can i just do one more week of first phase or can i start phase 2
Isela, I would take the recovery weeks. They are not rest weeks, work hard in those workouts. Many people mistake them as REST, no it is active recovery. They are important.
This is my 3th week doing x/insanity i feel great, but yesterday was my christmas party and i cheat i feel really guilty and now i don't know what to do any advice im still working out today but do i have to do something special in food? please help
Isela, no just make adjustments for the future to not let that cheat happen. Plan better. Just get right back on track and bring it!
Hi! So I've done both Insanity and P90x (well about 50% of both) and then I had to stop both becasue I started training for some running races. Anyway i have no races coming up in the near future so I was wondering which you would recommend to do? or should I try to Hybrid? Thanks
Bren, I really like P90X as a stand alone program and would suggest using Insanity as a hybrid. There are too many benefits to weight training. Check out: http://teamripped.com/p90x-vs-insanity-revisited
Hey Coach! Just curious, with your Insanity/ P90X hybrid, did you use all the Insanity workouts as your leg workouts for the week since you cut out P90X Legs/ Back? If so, did you feel it was a sufficient substitute?
James, I really liked that hybrid. My legs have always been a strength, so I didn't notice any problem leaving off Legs and Back.
I can't tell you how much I missed P90x but I'm thankful I did insanity first because I think I'm able to push myself harder with P90X. It's going to be a fun three months. Maybe I'll be able to send you some pictures at my 150 day mark. Love it. BRING IT!!!!!
Just finished insanity yesterday and started the hybrid today. I have lost 17 pounds since mid june and I amcurrently 14% body fat. I'm looking forward to the next 90 days and hoping to gain muscle and maybe hit 10% body fat.
Hi Coach Wayne, I just finished my first round of P90X! 27 pounds down. Thanks for keeping me motivation! I'm just now trying to figure out what I should do next. I was thinking about doing the P90X/Insanity hybrid. But I was looking at getting the Insanity t-shirt afterwards. Are the t-shirts primarily for doing 60 days of Insanity only or could I also receive one after the hybrid? Do you just suggest I do Insanity first and then move onto the hybrid? I just want to make sure I'm going through the right route in fitness. It's been a journey, but I definitely have the motivation to continue this journey. Thanks, Edwin
Way to go Edwin! Nice work! To get the t shirt you need to do 63 days of Insanity. But I think you'll get better results from the X/Insanity hybrid. BTW I never got an Insanity shirt (for that reason) and I'm just fine with that :-)
hey coach...k I checked the "dialing it in" and i'm definately in my calorie zone...after I finish my 90 days...I was thinking about doing p90x/insanity...do you think I should just do P90x a second time around or would it be ok to try the hybrid?
hey coach wayne...your results are very impressive...I'm at the end of my third week of P90x...I started at 277lbs... and have only lost 2lbs...I know if I was just doing cardio I would have lost much more weight in these 3 weeks...my husband tells me that instead of just cardio I need to build muscle as I'm losing the weight...do you think that I should be doing more cardio first to drop some weight and then add the P90x? I'm feeling confused on how to start this whole work out thing...the three weeks have been hard but I haven't missed a day...and it seems to be getting easier...and as a woman I want the muscle tone but I don't want to be too bulky....If you have any advice I'd love to hear it...thanks :)
Hey Christina! Great job!! Keep it up. Your hubby is right that you should be doing resistance training to build muscle. Muscle burns fat. Don't worry about the scale right now. Just stick to the plan. However, I suspect you would drop body fat a lot faster if you were sticking to the nutrition plan as I have set it up. Look in the "nutrition tips" tab, especially at the "dialing it in" section. I suspect you are taking in far too many calories for your height.
Hi coach as you know I am new to your team. Before I start out I have a question. Which is better starting with one program (either P90X or Insanity) or can I start with the hybird program? I get bore quick so I am pushing to hard if I start with hybird first?
Hey Laticia, I'd recommend doing P90X first (all by itself), and then doing a P90X Insanity hybrid for round 2.
Hey Coach, This is my second week of month 2. I get a beating Back and Biceps. That workout is tough. But here is the thing. I am getting a burn in most exercises but in other I just run out of energy to lift. Almost feel like my biceps just run out of gas. I don't know if it's because I am not fueling enough (2400 but I don't feel like I lack energy) or because the workout is just that tough. Also, I don't know if it's the Bowflex 552 but my forearms burn like hell during this workout. I know the bowflex have a pretty thick handle. I mean I am used to Hex dumbbells. But again, I am not sure if it's just that I have weak forearms and this workout also kills them. I am thinking of getting back into Creatine. I haven't used it for at least 5 years.
Hey Marlon, that sounds perfectly normal for that workout so I doubt it has anything to do with your calorie level. Every exercise uses forearm strength (pullups and curls) so it's normal for the forearms to be toast. And I doubt it has anything to do with the dumbbells either. Just keep pushing play!
Oh ok. I started Month 2 in that order and I really liked it so far. I just gotta find a good substitute for Back and Legs. I am going to try one of the 1-1. Month 2 is definitely more fun for me. And Back and Biceps is pretty good but the Chest, Shoulders and Triceps workout is my favorite so far. Those one arm push ups are killers. I did 10 so my goal is to be able to do 15-20 by the end of the month. Tough!
Coach, On your hybrid schedule, you switched Back and arms with Chest, Shoulders and triceps. Is there a reason for the switch?
No major reason Marlon except that I like to do the pullups at the beginning of the week cuz that's the hardest exercise in my opinion.
Coach-whats a good P90X, Insanity, Brazil butt lift hybrid? I hate the cardio axe from BBL but I love all the other routines he has lol?? I'm trying to lose body fat but also want to get muscular definition. help! PS: I get bored very easy to I like to change things up!
Hey Robyn, you can look at my "perfect storm" hybrid that has those 3 in it, or make your own. That was a fun round (I did it in round 2 and had the BBL in it for my wife's sake LOL)
Coach, Sometimes I am at my fiancee's apartment and for obvious reasons, I can't do insanity. Sometimes I have to do back to back P90X strength training. Then the next day I'm at my house and I do my insanity. So I basically swap the days. Is that bad for your muscles? I'm not doing the same workouts in a row. Example: chest and back and the day after arms and shoulders.
It's better than nothing, but it's definitely not ideal. The only P90X lift days you can do back to back without violating the 48 hour rule is back/bi with chest/shoulders/tri. Read my article "overtraining" to learn more about lifting the same body parts on successive days and how that slows progress.
Coach, Why do you prefer to use the Insanity Upper Body lifting to substitute legs and back workout?
Just for variety. I'm already working the legs a lot with the Insanity workouts so I prefer more of an upper body lift day on Day 5.
Yep, one more question. Your 1900 calorie diet. Now are those 1900 calories net? For example, the P90X suggest I go with 2400 calories total to maintain my weight. Insanity gives me 2700. I try to go with P90. Since I haven't achieved my target BF, should I go with 1900? Am I understanding your other article correctly.? Assuming we use a 500 cal deficit. Yeah, I don't think I can survive on a 1000 cal deficit. I have been averaging 1800-1900 and I have been losing weight but that makes sense especially after reading your thought on skinny cvs. Bulking up.
Hey Marlon, when I was on 1900 calories, that was total (I don't add calories back in for exercise). My maintenance level seems to be about 3,000 (when I'm eating 3,000 cals per day and working out, I maintain weight). Go ahead and try 1900 and see how you do. It's a balance between dropping body fat with the deficit vs. having enough energy to bring it on the workouts.
Hey Coach, I stumbled upon this information through google. I'm about to start a hybrid like the one you described. I am very confused with my calories though. I am about 150 lbs. maybe about 11% bf. I am looking to re-gain some of the size I lost while doing insanity. Also to bring down BF to maybe 9-10%. I have been averaging 1800-1900 calories a day and it was never enough. I kept losing weight. Im wondering what I should do for the P90X/Hybrid. I want to add some muscle while still cutting my BF. Should I stick to 2400 calories maybe?