Insanity Asylum Overtime is the add-on exercise workout for days you have extra energy and want a bigger calorie burn. If you are looking to get ripped and burn more fat, then pop in this workout! I decided to give it a try after one of my Asylum workouts, ahead of schedule, and all I can say is “Wow!” This workout is freakishly difficult, even for those already accustomed to Shaun T’s extreme workouts. The fact that you do this workout following an intense Asylum workout is rather intimidating. However, after a few weeks of doing Asylum, like all Insanity workouts, I was able to do it much better than the first time around.
Overtime, or as I like to call it “Overkill”, is meant to be followed immediately after Asylum Game Day. This makes a ton of sense since Game Day is very cardio focused and light on the resistance drills compared to other Asylum workouts. Even though it’s just shy of 13 minutes, it is TOUGH!
Since Overtime is an add-on exercise, there is no warm up and Shaun T gets down to business and I mean business! To add even more of an ominous tone, you see right away that virtually everyone from the other Asylum workouts are missing and Shaun T only has his two “military” buddies doing the workout with him. That’s right, be prepared to have your butt kicked.
The next several intervals absolutely fry your quadriceps. You start off with the now familiar Scissor Runs, followed up by the more intense versions of Split Squat Sprint, Split Squats, and Split Squat Touch. At this point your are doing crazy, full plyometric Scissor Runs and they will punish you!
Then Shaun T then takes the Mountain Climber position but adds a plyometric clap in between switching legs. Following these are the Floor- Up Decoy Split Jumps. They are just like normal Decoy Split Jumps, only you start from the floor to do an explosive plyometric exercise.
Now assume the Bear Crawl position and do Stationary Bear Crawls where you do tricep pushups while alternating one leg in the air.
After a brief water break you do Floor Up Power Jumps, which are performed exactly as the name suggests. From the floor, explode up into a Power Jump.
The next move is new to Asylum. Begin with 5 normal pushups and on the 6 push up stay close to the floor, like a P90X Chataronga position. Now turn your whole body in a 90 degree angle and crank out 5 more pushups. This is a great tricep exercise which will be repeated, but this time do a 180 turn.
Now grab your agility ladder and get ready for Single Leg Push – Ups / Jump. Get in the pushup position by having your hands in the ladder and raise one leg. Now hop sideways to do a wide pushup, then explode up to a one legged stand in the agility ladder. Go back down to a pushups stance, without touching the ground with your raised foot, and repeat.
Now get ready to use the jump rope and do Double Speed Jump Ropes! Then finish off with 10 wide grip Pullups followed immediately by 25 pushups.
Did you sense a pattern here? Most of the moves use full, plyometric exercises which really cranks up the intensity. You should be toast after this workout!