Welcome to: How to GET STARTED: LOCKDOWN is only for those who are 100% dedicated to getting INSANE RESULTS in 30 DAYS!

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2 Welcome to: How to GET STARTED: 1. Take your befe photos and measurements. F me infmation see your fitness guide. 2. Check the calendar in the main program guide so you know which wkouts to do each day. TS VOLUME 1: SPOR PERFORMANCE Just remember... EXTREME RESULTS DON T COME WITHOUT SACRIFICE. So say goodbye to your social life, because f the next 30 days YOU ARE IN LOCKDOWN. Whether you call it a state of mind a way of life, you can survive because IT S ONLY 30 DAYS. 30-DAY LOCKDOWN is an extreme version of INSANITY: THE ASYLUM Volume 1: Spts Perfmance (provided in the main program slipcase). Be sure to consult your doct befe you begin, especially if you have any unique medical conditions, such as issues with blood sugar regulation, dietary restrictions, other health concerns. Do not continue if you and/ your doct have any concerns about your ability to get through this program safely. is the body, LLC, and Beach Monica, CA d designs, trademarks, and LLC, Santa ation all relate by Beachbody, Coach f infm body, and ed. Distributed body, Team Beach contact your go to Beachbody.com. community, e, All rights reserv M, Beach body, LLC. with any THE ASYLU of theteam Beachbody body Customer Servic er 2011 Beach ITY, INSANITY: individuals follow all and Team Beach beginners are a memb owner of INSAN property. If you is NOT f lt your physician and Beachbody F This m. ut. ctual wko Consu other intelle in at TeamBeachbody.co ally demandingand strength exercise. log e and physic suppt cardio M is an extremromised by extreme program. THE ASYLU be comp ning this INSANITY: befe begin tion that may medical condi and other instructions enclosed safety in Mexico. 1MX Made ASYPKG000 LOCKDOWN is only f those who are 100% dedicated to getting INSANE RESULTS in 30 DAYS! 3. Follow the 30-DAY LOCKDOWN Meal Plans on pages 6 9. There s a 1,200-calie option f men, and a 1,000-calie option f women. CE TS PERFORMAN VOLUME 1: SPOR Round #: 2 3

3 REST DAY REST DAY FIT TEST REST DAY ASYINS1104 REST DAY SPEED & 30-DAY LOCKDOWN: Fitness Guide 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: Nutrition Tips If you want extreme results in 30 days, STICK TO THE MEAL PLANS outlined on pages 6 9. NO CHEATING, NO EXCEPTIONS. TIPS FOR SUCCESS: Use the PAUSE button. When you first begin to do the wkouts, 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 fm. Watch yourself in the mirr to make sure you are doing the moves crectly. Using proper fm will greatly reduce your chances of injury. Modify. There is a person doing modified movements to the right of Shaun in each of the wkouts. Follow the modifier whenever you feel it s necessary f the whole wkout, f certain moves, even f part of an individual move. As long as you are giving it 100%, following the modifier will not hurt your results. VOLUME 1: SPORTS PERFORMANCE MONTH 1 DAY WORKOUT 1 SPEED & 2 17 STRENGTH STRENGTH SPEED & 7 STRENGTH RELIEF RELIEF GAME DAY 13 STRENGTH 14 RELIEF 15 SPEED & GAME DAY OVERTIME 23 SPEED & 24 STRENGTH GAME DAY OVERTIME 28 RELIEF 29 SPEED & 30 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 RELIEF SPEED & INSANITY: THE ASYLUM is an extreme and physically demanding wkout. This is NOT f beginners 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 befe beginning this program Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 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 f infmation and suppt log in at TeamBeachbody.com. F Beachbody and Team Beachbody Customer Service, go to Beachbody.com. RELIEF REST DAY We recommend that men follow the 1,200-Calie Meal Plan, and women follow the 1,000-Calie Meal Plan. 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 postwkout. Eat a meal within 1 HOUR of completing your wkout. Know when to eat me. If you feel weak dizzy during the wkouts, refer to the Why, When, and How to Add Calies on page

4 1,200 CALORIE MEAL PLAN MEN Daily Calie Count: Approx.1,200 calies (120 g protein, 79 g carbs, 44 g fat) BREAKFAST (Approx. 320 calies) 1 serving Fruit 1 serving Grain 4 egg whites + 1 egg yolk 2 Tbsp. avocado 1 slice flourless bread ½ large banana 1 scoop Shakeology 1 serving Fruit 1 scoop Shakeology 3 tsp. almond butter 1¼ cup strawberries AM SNACK (Approx. 180 calies) Eat AM snack 1 to 2 hours after breakfast Shake: 1 scoop Beachbody Whey Protein Powder ( equivalent) 1 scoop protein powder 1 Tbsp. flaxseeds ½ cup raspberries 3 servings Protein ¾ cup1%cottage cheese ¼ large banana 1½ tsp. peanut butter LUNCH (Approx. 270 calies) Eat lunch 1 to 2 hours after AM snack 1 serving Salad 2 servings Vegetable 3 servings Protein Free Condiments (such as lemon juice) 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 calies) Eat PM snack 1 to 3 hours after lunch 4 servings Protein 1 cup plain low-fat Greek yogurt 1 Tbsp. flaxseeds 1½ scoops Beachbody Whey Protein Powder ( equivalent) 1½ scoops protein powder 1½ tsp. almond butter DINNER (Approx. 230 calies) Eat dinner at least 3 hours befe going to sleep 3 servings Protein 3 servings Vegetable 3 oz grilled chicken breast + 1 tsp. olive oil ½ cup steamed broccoli ½ small apple LATE SNACK (Approximately 0 calies) 1 cup unsweetened herbal tea 6 7

5 1,000 CALORIE MEAL PLAN WOMEN Daily Calie Count: Approx.1,000 calies (95 g protein, 82 g carbs, 35 g fat) BREAKFAST (Approx. 320 calies) 1 serving Fruit 1 serving Grain 4 egg whites + 1 egg yolk 2 Tbsp. avocado 1 slice flourless bread ½ large banana 1 scoop Shakeology 1 serving Fruit 1 scoop Shakeology 3 tsp. almond butter 1¼ cup strawberries AM SNACK (Approx. 120 calies) Eat AM snack 1 to 2 hours after breakfast ½ scoop Beachbody Whey Protein Powder ( equivalent) ½ serving Fat water, ice ½ scoop protein powder 2 raw walnuts ½ cup raspberries ½ serving Fat ½ cup 1%cottage cheese + ¼ large banana 2 raw walnuts, chopped LUNCH (Approx. 270 calies) Eat lunch 1 to 2 hours after AM snack 1 serving Salad 2 servings Vegetable 3 servings Protein FREE Condiments (such as lemon juice) 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 calies) Eat PM snack 1 to 3 hours after lunch ½ cup plain low-fat Greek yogurt 1½ tsp. flaxseeds ½ scoop Beachbody Whey Protein Powder ( equivalent) ½ serving Fat ½ scoop protein powder 2 raw walnuts ½ cup raspberries DINNER (Approx. 180 calies) Eat dinner at least 3 hours befe going to sleep 1 serving Vegetable 2 oz grilled chicken breast + 1 tsp. olive oil ½ cup steamed broccoli ½ small apple LATE SNACK (Approximately 0 calies) 1 cup unsweetened herbal tea 8 9

6 FRUIT SALADS, VEGETABLES All fruits should be fresh. Stay away from canned, dried, sweetened! FRUIT 1 Serving = Apple... 1 small (with peel) Apricots whole Banana... ½ large Blackberries.... ¾ cup Blueberries... ¾ cup Cantaloupe... 1 cup cubed Cherries Figs... 2 medium Grapefruit... ½ Grapes small Mandarin Oranges.... ¾ cup Mango... ½ cup Nectarine... 1 small Orange... 1 small Papaya... 1 cup cubed Peach... 1 medium Pear... ½ large Pineapple.... ¾ cup Plums... 2 Raisins... 2 Tbsp. Raspberries... 1 cup Strawberries... 1¼ cups whole Watermelon.... 1¼ cups cubed SALADS 1 Serving = Cabbage cup shredded, raw Kale cup chopped, raw Lettuce (NOT iceberg) cups chopped Spinach cups chopped, raw VEGETABLES 1 Serving = Artichoke ( artichoke hearts).... ½ cup cooked Asparagus... ½ cup cooked 1 cup raw Beans (green, wax Italian)... ½ cup cooked 1 cup raw Bean Sprouts.... ½ cup cooked 1 cup raw Beets.... ½ cup cooked 1 cup raw Bok Choy... ½ cup cooked 1 cup raw Broccoli.... ½ cup cooked 1 cup raw Brussels Sprouts.... ½ cup cooked Carrots... ½ cup cooked 1 cup raw Cauliflower.... ½ cup cooked 1 cup raw Cucumber cup raw Eggplant.... ½ cup cooked Heart of Palm.... ½ cup cooked 1 cup raw Jicama... 1 cup raw Kale.... ½ cup cooked 1 cup raw Mixed Veggies (w/o cn, peas)... ½ cup cooked 1 cup raw Mushrooms.... ½ cup cooked 1 cup raw Peppers (all).... ½ cup cooked 1 cup raw Snow Peas.... ½ cup cooked 1 cup raw Tomato.... ½ cup cooked 1 cup raw Zucchini... ½ cup cooked 1 cup raw 10 11

7 GRAINS, FATS, CONDIMENTS PROTEINS GRAINS 1 Serving = Bread, flourless sprouted Ezekiel 4: slice Breakfast Cereals, flaked (less than 7 g sugar per serving)....½ cup Buckwheat Groats (kasha)... ¹ ³ cup cooked Bulgur....½ cup cooked Oatmeal... ½ cup cooked Millet.... ¹ ³ cup cooked Muesli.... ¼ cup Quinoa... ¹ ³ cup cooked Rice, brown... ¹ ³ cup cooked Rice, wild... ½ cup cooked FATS 1 Serving = Chia Seeds... 2 Tbsp. Avocado Tbsp. (1 oz) Egg Yolk... 1 Nut Butters (trans fat-free): almond, cashew, peanut (3.5 g protein).... 1½ tsp. Nuts: almonds, cashews, walnuts, pecans, hazelnuts... 4 to 6 nuts Oils: olive, peanut, safflower, sunflower, flaxseed, hemp, fish tsp. Seeds: flaxseeds, pumpkin, sunflower, sesame.. 1 Tbsp. FREE CONDIMENTS Lemon and lime juices, vinegars, mustards, herbs, spices, garlic, hot sauce PROTEINS 1 Serving = Beef, Select Choice grades: 85% lean ground, roast (chuck, rib, rump), sirloin, steak (flank, pterhouse, T-bone), tenderloin oz cooked Cheeses (less than 3 g fat per oz)... 1 oz Cottage Cheese, 1% fat.... ¼ cup Egg Whites... 2 Fish: catfish, cod, flounder, haddock, halibut, salmon, tilapia, tuna... 1 oz cooked Game: buffalo (bison), ostrich, venison oz cooked Lamb: chop, leg, roast... 1 oz cooked Pk: ham, tenderloin, Canadian bacon, rib loin chop... 1 oz cooked Poultry, skinless, fat trimmed: Cnish hen, chicken, domestic duck, turkey, lean ground chicken turkey... 1 oz cooked Sandwich Meats (0 to 3 g fat per oz): turkey, ham, roast beef... 1 oz Shellfish: shrimp, clams, crab, lobster, scallops.... 1½ oz cooked Tempeh oz Tofu, silken... 3 oz Tuna, canned in water, drained... 1 oz Yogurt, Greek plain, low-fat..... ¼ cup 12 13

8 Why, When, and How to Add Calies: WHY add calies... Low-calie diets can get you great results in a sht period of time, but you may find that your body functions better with me calies. WHEN to start adding calies... Wkout perfmance is the key indicat that your body needs me food. If you go 2 3 days in a row feeling tired, dizzy, and/ lacking energy during your wkouts, it s a sign that you need me food. HOW to add calies... First try adding a 100-calie, carb-heavy snack immediately after your wkout (next page). If that doesn t instantly improve your wkout perfmance, try adding one serving of grains to your dinner (page 12). GET SHREDDED SHAUN T S 14-D 14 AY PLAN FOR GETTING RIPP ED! And remember... If the 30-DAY LOCKDOWN Nutrition Plan is too extreme, if you start feeling light-headed experience other discomft, you should stop and return to the iginal Get Shredded Plan provided in the main slipcase. 100-CALORIE SNACKS 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 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 15

9 THE NEXT 30 DAYS is all about crushing the competition. Contact your Coach visit TeamBeachbody.com Beachbody.com to der TODAY! 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 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 f infmation and suppt log in at TeamBeachbody.com. F Beachbody and Team Beachbody Customer Service, go to Beachbody.com. ASYINS1110