Stage 1 - Schedule

New Rules of Working out for Insane Zombie Survival (NROWFIZS) - Schedule



Day 1 Insanity Fit Test

Day 2 NROL(FW) - Stage 1-A

Day 3Rest

Day 4Rest

Day 5NROL(FW) - Stage 1-B

Day 6Rest

Day 7 NROL(FW) - Stage 1-A

Day 8Rest

Day 9 NROL(FW) - Stage 1-B

Day 10 Rest

Day 11Rest

Day 12 NROL(FW) - Stage 1-A

Day 13Rest

Day 14 NROL(FW) - Stage 1-B

Day 15 Rest

Day 16 Insanity Fit Test

Day 17 NROL(FW) - Stage 1-A

Day 18 Insanity Pure Cardio

Day 19 NROL(FW) - Stage 1-B

Day 20 Rest

Day 21 Insanity Plyometric Cardio Circuit

Day 22 NROL(FW) - Stage 1-A

Day 23 Insanity Cardio Abs

Day 24 NROL(FW) - Stage 1-B

Day 25 Rest

Day 26 Insanity Cardio Power & Resistance

Day 27 NROL(FW) - Stage 1-A

Day 28 Insanity Pure Cardio

Day 29 NROL(FW) - Stage 1-B

Day 30 Rest

Day 32Insanity Cardio Power & Resistance

Day 32 NROL(FW) - Stage 1-A

Day 33 Insanity Pure Cardio

Day 34 NROL(FW) - Stage 1-B

Day 35 Rest

Day 36 Insanity Plyometric Cardio Circuit

Day 37 NROL(FW) - Stage 1-A

Day 38 Insanity Pure Cardio

Day 39 NROL(FW) - Stage 1-B

Day 40 Rest

Day 41 Insanity Cardio Power & Resistance

Day 42 NROL(FW) - Stage 1-A Special

Day 43 Insanity Pure Cardio & Cardio Abs

Day 44 NROL(FW) - Stage 1-B Special

Day 45Rest

Day 46Insanity Fit Test

Day 47 Maintenance Calories - Rest

Day 48 Maintenance Calories - Rest

Day 49 Maintenance Calories - Rest

Day 50 Maintenance Calories - Rest

Day 51 Maintenance Calories - Rest

Day 52Insanity Cardio Power & Resistance

Day 53 NROL(FW) Stage 2-A

Day 54 Insanity Pure Cardio & Cardio Abs

Day 55 NROL(FW) Stage 2-B

Day 56 Insanity  Pure Cardio & Cardio Abs

Day 57 Rest

Day 58 Insanity Plyometric Cardio Circuit

Day 59 NROL(FW) Stage 2-A

Day 60 Insanity Pure Cardio & Cardio Abs

Day 61 NROL(FW) Stage 2-B

Day 62 Rest

Day 63 Insanity Cardio Power & Resistance

Day 64 NROL(FW) Stage 2-A

Day 65 Insanity Pure Cardio & Cardio Abs

Day 66 NROL(FW) Stage 2-B

Day 67 Rest

Day 68 Insanity Plyometric Cardio Circuit

Day 69 NROL(FW) Stage 2-A Special

Day 70 Insanity Pure Cardio & Cardio Abs

Day 71 NROL(FW) Stage 2-B Special

Day 72Rest

Day 73Insanity Fit Test

Day 74 Maintenance Calories - Rest

Day 75 Maintenance Calories - Rest

Day 76 Maintenance Calories - Rest

Day 77 Maintenance Calories - Rest

Day 78 Maintenance Calories - Rest

Day 79Maintenance Calories - Rest

Day 80 Insanity Plyometric Cardio Circuit

Day 81 NROL(FW) Stage 3-A

Day 82 Insanity Pure Cardio & Cardio Abs

Day 83 NROL(FW) Stage 3-B

Day 84 Rest

Day 85 Insanity Cardio Power & Resistance

Day 86 NROL(FW) Stage 3-A

Day 87 Insanity Pure Cardio & Cardio Abs

Day 88 NROL(FW) Stage 3-B

Day 89 Rest

Day 90 NROL(FW) Stage 3-A

Day 91 Insanity Pure Cardio & Cardio Abs

Day 92 NROL(FW) Stage 3-B

Day 93 Insanity Pure Cardio & Cardio Abs

Day 94 Rest

Day 95 Insanity Plyometric Cardio Circuit

Day 96 NROL(FW) Stage 3-A

Day 97 Insanity Pure Cardio & Cardio Abs

Day 98 NROL(FW) Stage 3-B

Day 99 Insanity Pure Cardio & Cardio Abs

Day 100 Rest

Day 101 Insanity Cardio Power & Resistance

Day 102 NROL(FW) Stage 3-A Special

Day 103 Insanity Pure Cardio & Cardio Abs

Day 104 NROL(FW) Stage 3-B Special

Day 105 Insanity Pure Cardio & Cardio Abs

Day 106Rest

Day 107Insanity Fit Test

Day 108 Maintenance Calories - Rest

Day 109 Maintenance Calories - Rest

Day 110 Maintenance Calories - Rest

Day 111 Maintenance Calories - Rest

Day 112 Maintenance Calories - Rest

Day 113Maintenance Calories - Rest

Day 114 Insanity Max Interval Plyo

Day 115 NROL(FW) Stage 4-A

Day 116 Insanity Max Cardio Conditioning

Day 117 NROL(FW) Stage 4-B

Day 118 Insanity Core Cardio

Day 119 Rest

Day 120 Insanity Max Interval Plyo

Day 121 NROL(FW) Stage 4-A

Day 122 Insanity Core Cardio

Day 123 NROL(FW) Stage 4-B

Day 124 Insanity Max Cardio Conditioning

Day 125 Rest

Day 126 Insanity Max Interval Circuit

Day 127 NROL(FW) Stage 4-A

Day 128 Insanity Max Cardio Conditioning

Day 129 NROL(FW) Stage 4-B

Day 130 Insanity Core Cardio

Day 131 Rest

Day 132 Insanity Max Interval Plyo

Day 133 NROL(FW) Stage 4-A Special

Day 134 Insanity Core Cardio

Day 135 NROL(FW) Stage 4-B Special

Day 136 Insanity Max Cardio Conditioning

Day 137Rest

Day 138Insanity Fit Test

Day 139 Maintenance Calories - Rest

Day 140 Maintenance Calories - Rest

Day 141 Maintenance Calories - Rest

Day 142 Maintenance Calories - Rest

Day 143 Maintenance Calories - Rest

Day 143Maintenance Calories - Rest

Day 145 Insanity Max Interval Plyo

Day 146 NROL(FW) Stage 5-A

Day 147 Insanity Max Interval Circuit

Day 148 NROL(FW) Stage 5-B

Day 149 Insanity Max Cardio Conditioning

Day 150 Rest

Day 151 Insanity Max Interval Plyo

Day 152 NROL(FW) Stage 5-A

Day 153 Insanity Core Cardio

Day 154 NROL(FW) Stage 5-B

Day 155 Insanity Max Cardio Conditioning

Day 156 Rest

Day 157 Insanity Max Interval Plyo

Day 158 NROL(FW) Stage 5-A

Day 159 Insanity Max Cardio Conditioning

Day 160 NROL(FW) Stage 5-B

Day 161 Insanity Core Cardio

Day 162 Rest

Day 163 Insanity Max Interval Plyo

Day 164 NROL(FW) Stage 5-A Special

Day 165 Insanity Core Cardio

Day 166 NROL(FW) Stage 5-B Special

Day 167 Insanity Max Cardio Conditioning

Day 168 Rest

Day 169 Insanity Max Interval Circuit

Day 170 Insanity Core Cardio

Day 171 Insanity Max Cardio Conditioning

Day 172Rest

Day 173Insanity Fit Test

Day 174 Maintenance Calories - Rest

Day 175 Maintenance Calories - Rest

Day 176 Maintenance Calories - Rest

Day 177 Maintenance Calories - Rest

Day 178 Maintenance Calories - Rest

Day 179 Maintenance Calories - Rest

Day 180 Maintenance Calories - Rest


Greyed area too intermittent to count. Starting fresh on January 2nd.