Dig In is one of the newer workout programs on the Bodi platform, featuring Shaun T. It combines his Dig Deeper strength training program with low-impact cardio exercises from programs like Insanity (especially Max-30) and T25. It is a cutting program that is meant to help you get lean, especially if you have been eating in a calorie surplus to put on muscle (which pretty much always includes putting on some fat). It is meant to preserve your muscle gains while helping strip off the fat you may have put on.
It is a 30-day program structured into three phases and follows a nine-day on, one-day off format. Each phase includes chest, arms, legs, back, and glutes workouts. In each phase, you do a block of strength training followed by a block of Insanity exercises. In Phases 1 and 2, the strength blocks also include a core-focused exercise, and in Phase 3, the core exercises are in the Insanity blocks. At the end of each phase, you do a workout called The Dig, which is a total-body workout that is focused on muscular endurance in the lifting portions, in which you do 20 reps of each exercise. In that one, you start with cardio, and after each cardio block you do two resistance exercises focused on one part of the body; then you go back to cardio and do that until you finish all six cardio and strength blocks.
The pros of the program are that all the workouts are short, just over 30 minutes with the warm-up and cool-down, and they are challenging. The low-impact cardio is great, especially for people who are older and/or out of shape. Shaun T makes a point of saying he cannot do the kinds of HIIT moves he was doing when he was in his 20s and 30s now that he is nearly 50, but that you can still get a good cardio workout (and the benefits that come from it) doing the modified exercises. He also shows some further modifications for some exercises, if you need them. If you have done his other programs, nothing in this one will be new to you, but the sequencing will be a bit different. The big con is the calendar. They wanted this to be 30 days and have a crazy schedule. They would have been better served by making it 35 days and using the weekends as rest days. Three rest days in 30 days when you are lifting heavy is brutal, especially when the other con comes in. There is very little rest during the workouts. In some, you get about 30 seconds here and there, but in others, once they start, they do not stop until the end.
Ultimately, while it is not perfect, it is a good program. I had good results, losing about 6lbs and a total of 5.5" from my body in 30 days (while also eating in a calorie deficit). I will probably do the program again in the future, but I will follow a more traditional 5-day on, 2-day off format to get more time for rest and recovery.
No comments:
Post a Comment