Speed & Agility - Insanity Asylum Review

Insanity Asylum - Speed & Agility Review



Equipment Needed

• Agility Ladder
• Speed Rope

Muscles Trained

• Total Body

Workout Score: Athlete 8.7/10
If you just want to view what the workout is geared towards, scroll to the results to see the muscle building, fat loss, performance, and other results.

Overview

   Speed & Agility is your... speed and agility total body workout. The warm is basic, you do different jump rope moves to warm up the lower body and raise your temperature. Next are some agility heismans and then you go back to the jump rope for some high speed high knees and criss crosses and then back to agility heismans with taps. These are followed by agility toe taps, and then you stretch it out.
   Your workout starts with mountain climber progressions in the ladder, and then foward & back agility. Chest and ab work follow with moving push up progressions. Back to the agility moves with in & out agility with hops. Back to mountain climbers in the ladder! Next is the Agility Sequence, where you basically just do whatever Shaun T says as fast as you can. Back to the moving push up progression, but instead of in and outs, you jump into the ladder, making it harder. Stationary criss crosses follow, and then its time for some agility bear crawls. Stork Touches next, which is one of my favorite. And now for your favorite ab move, another round of in & out ab progressions! Criss Crosses & Power jumps next, follwoed by bear crawls with V push ups. Agility touch squats follows and then, oh great, another in & out ab progression but this time in the 3rd box. Criss Cross with moving power through the ladder, and then some agility bear crawls with tricep ball, followed by agility hop scotch, and then the agility hurdle drill.Agility dual hops, hurdle, plank, and shoulder taps end your workout.
   

The Review

Design
Speed & Agility is your athletic workout focusing and speed & agility, therefore you can expect a lot of ladder work, and don't worry, there is more than enough! Most of the exercises deal with the legs and core, but there are some upper body moves that force me to label this a total body routine, although when making a hybrid I wouldn't hesitate to put the on a day before an intense upper body workout. There are a lot of good moves that improve coordination and agility, and once you master them you are able to go faster and there is the speed aspect. This workout takes advantage of the ladder to its fullest potential and does so in an effective fashion. The only con is the absence of the strength bands, which I feel wouldve made this workout a lot more effective.
9/10

Difficulty
Speed & Agility isn't a straight plyo workout like Vertical Plyo. You can relate this program to X Trainer from Volume 2, but not as intense and difficult, All these moves are for the most part doable, and aren't too technically difficult. I can see myself using this workout on an activate rest day in my hybrid. I  wish there were leg bands used in the workout, it would've made the workout a lot harder and more effective. But for those who aren't exactly in tip top shape, this is a great workout to get you ready for the rest of the Asylum workouts.
4/5

Results
Asylum itself is geared toward the athlete, but I still will go over all type of peoples results. These scores are how well they contribute to a certain goal.

• Strength 8/10 
• Endurance 10/10
• Fat Loss 9/10
• Performance 10/10
• Muscle Building 6/10

Perks

• Increased Endurance
• Increased Agility & Coordination
• Increased Speed
• Fat Burner