Workout Update: Dig In: Day 19

Day 19 was the final workout in Phase 2 of Dig In, which meant doing The Dig again. I found it to be a bit easier to get through the second time, and I was able to increase the weight I used for the weighted exercises by anywhere from 3 to 5 lbs, depending on the exercise.  It is definitely easier to handle the pace of the workout and the transitions the second time through.

Workout Update: Dig In: Day 18

Day 18 was Legs and Glutes 2 again. As with the other workouts, I was able to increase the weight I used from last week on all the weighted exercises, and my stamina on the core exercises and the Insanity blocks continues to improve.  I am definitely not at the point where I could do Insanity Max 30 or even T25 (much less the original Insanity) unmodified for the entire time, but I could do some of the exercises unmodified and hang with the modifiers the entire time when doing the modified versions. It will be interesting to see how different doing Lift 4 will be now that I am somewhere around 30 lbs lighter than the last time I did it. 

Workout Update: Dig In: Day 17

Day 17 was Back 2 in Dig In. It is the third-to-last workout in Phase 2. I was able to increase the weights I used for each exercise a little. This is probably the toughest workout in the Phase because the opening move is back rows, but with a twist: you row with your right arm, then your left, then you row with both arms twice, and all that counts as a single rep. So, even with light weight (I used 17.5 lbs), it starts burning very quickly. After that, everything else in the workout is easier, but you are so worn out becuase of the first exercise, it is all strenuous.

Workout Update: Dig In: Day 16

Day 16 was the second go around for Arms and Legs 2. I was able to again increase the weight I used from last week on the weighted exercises for most of the sets on all exercises but the thrusters. I used the same weight as last week for those and I did have to drop set for the third set in the squat to biceps curl combination, since that is the set with the ultra slow reps. My stamina during the core exercises and during the Insanity block was better as well.

Workout Update: Dig In: Day 15

Day 15 marks the halfway point of Dig In and the halfway point of Phase 2. That means the second time doing Chest-2. I was able to increase the amount of weight I used for both of the weighted exercises and found each of the bodyweight exercises a little easier this week than last week. And the Insanity blocks were a bit easier, as I found my stamina was better for longer. I still did have to do the even further modified version of the push-up jacks (which were already modified from Insanity) in the second block, but I got through them.

Workout Update: Dig In: Day 14

Day 14 was Legs and Glutes 2. This one is a beast of a workout. In block 1, you start by doing pulse squats, pulsing for three reps, 15 times. Then you do bench step-ups, and then do crunches on the bench. Then, you have the Insanity block, which is not too bad except for the final move which are partial kickthroughts in a bear stance. In block 2, you do deadlifts and then dumbell swings, where you swing the dumbbell up and back, set it down, then stand up and thrust your hips out, then repeat. Then you do weighted oblique twists. And, of course, you finish with the Insanity block again. 

Workout Update: Dig In: Day 13

Day 13 was Back 2. It was another decent workout that mixed pulls, pullovers, and flys in the resistance exercises, and the Insanity exercises are pretty par for the course. I was doing the workout with a very sore shoulder after getting my flu shot, so I had to reduce my range of motion on some of the exercises, but I got through it.

Workout Update: Dig In: Day 12

Day 12 was Arms and Legs 2. Again, the format stayed pretty consistent with the prior workouts, but like yesterday's, the resistance and core exercises are bumped up to 15 reps (and sometimes more).  It again has a mix of bodyweight and weighted exercises and the Insanity exercises are a bit harder than in Phase 1, but not too much harder.

Workout Update: Dig In: Day 11

Day 11 was the beginning of the second phase in Dig In. So, this was Chest 2. It follows the same overall format of two strength/core blocks and one Insanity block that you do after each of the strength blocks. The biggest change is that the number of reps in the stength/core blocks increases from 12 to 15.  So, you will need to use light weights. The most I used was 20lbs, and there were times I was struggling with 15 lbs. Just to be extra cruel, Shaun T uses 5-down-1-up tempos for a couple of the exercises. The Insanity exercises are again modified to be low impact, but they still get your heart rate up. Overall, it is a good but tough workout. 

Workout Update: Dig In: Day 10

Day 10 was the first rest day in Dig In. It has a weird format where you do all workouts in the phase, then rest, then do all workouts in the next phase, then rest, etc. I am following the calendar this time, but if I do the workout again or extend it past 30 days, I will definitely do 5 days, rest two, do five more days, rest two, etc.  Because I had worked out for 9 days straight, I took a total rest from everything aside from walking.  

Workout Update: Dig In: Day 9

Day 9 was the final workout of Phase 1 of Dig In, which is called The Dig. This one flips the workout format a bit. It has two blocks of Insanity, each with 4 exercises you do for three sets/rounds.  Then, there are six resistance exercise pairs: two for chest, two for back, two for legs, etc. After each set/round of Insanity, you do one pair of resistance exercises. So, you do the first set of block 1 of insanity and then do the chest exercises (rotating bench presses followed by push-ups), then you do the next set in block one of Insanity exercises followed by the next pair of resistance exercises, and you keep doing that until you get through all six sets of Insanity exercises and all six resistance pairs. The one twist for the resistance exercises is that instead of doing 12 reps, you do 20. Some of the resistance exercises are bodyweight only, like push-ups and triceps dips, but most use weight. The heaviest weight you will likely need is 20- 25 lbs, but you will probably use very light weights for exercises like the rear-delt flyes. This is the workout that will repeat the most during the program, as you do it at the end of each Phase. It is very challenging, but it is a good measure of progress. If you can finish this one easily, you will definitely be able to progress to something like Insanity Max 30 or T25 and do the unmodified exercises in that program.

Workout Update: Dig In: Day 8

Day 8 of Dig In went back to the Legs and Glutes 1 workout. As with the other workouts this week, this one was definitely easier the second time through, but it was still challenging. I was able to bump up the amount of weight I used for all the weighted exercises, and I felt that my cardio stamina was better during the Insanity block. And the core exercises were easier (but not easy).  

Workout Update: Dig In: Day 7

 Day 7 of Dig In was the Back 1 workout again. The most notable thing about the workout was that I was able to do all 100 bicycle crunches in set 3 of the second block. This is notable because bicycle crunches have always been notoriously hard for me. I was a few seconds behind the group because I had to pause a couple of times in the back 50, but I finished them and was able to start the second Insanity block at the same time as the cast. I was also able to increase the amount of weight that I used for the two weighted exercises in the workout. So overall, it was good.

Workout Update: Dig In: Day 6

Day 6 was the second go-around with Arms & Legs 1. I was able to increase the amount of weight I used for all of the exercises from Tuesday's workout. I also felt like my form and stamina doing the core exercises were better this time, and I could do more in the Insanity block. 

Workout Update: Dig In: Day 5

Day 5 of Dig In starts over with the Chest 1 workout. Dig In is a bit different than a lot of the programs in that you do nine days on and then take your rest day. So, you will do all of the Phase 1 workouts twice, then do the Dig Deep workout, and then rest. In this workout, I raised the weight that I used (slightly) for every exercise except chest press, which I kept the same as on day 1. I did notice it was definitely easier the second time. For example, I could do more push-ups on my toes. On day 1, I did the 12 in the first set on my toes and then did the second and third sets on my knees. This time, I did the first two sets and half of the third set on my toes, then dropped to my knees. So, I am getting stronger. I ended the night doing the upper-body foam rolling routine from 645.

Workout Update: Dig In: Day 4

Day 4 was Legs and Glutes 1 in Dig In. This one had a similar but slightly different format than the other workouts this week. It still has two blocks of resistance exercises (plus a core exercise) and an Insanity block you do after each resistance block. Each resistance block has three sets. However, instead of doing 12 reps in each set, you do 10, with the idea that you can use heavier weights for the resistance exercises. The exercises in the Insanity block are again low-impact and run for 30 seconds each, but you can do unmodified versions if you want. This was definitely a tough workout, but if you have done Dig Deeper, it incorporates many of the same exercises, and you are doing them for far fewer reps, so it is not that bad.  

Workout Update: Dig In: Day 3

Yesterday was day 3 of Dig In. I did the Back workout, which followed the same overall format as the other workouts, with two blocks of resistance and core exercises, each done for three sets. There is a cardio block after each resistance block, using modified versions of exercises from the Insanity workouts.

I found all of the core exercises much easier, even bicycle abs, which I have never been particularly good at. My form is getting better, and I can do them for longer. For bicycle abs, you do 24 total reps (12 per side) in each of the first two sets, followed by 100 total reps (50 per side) in the last set (with a built-in break after 50 reps). I could only do 80 in that last set, but a few months ago I might have done 25–30 total, so that is a pretty substantial improvement.

Workout Update: Dig In: Day 2

Yesterday was day 2 of Dig In. I did Arms & Legs 1. The format was very similar to the Chest workout, with two resistance blocks, each including a core-focused exercise, and an Insanity block that you do after each strength block.

The strength blocks used some compound exercises, including goblet squats into upright rows and bicep curls into Arnold presses, so you are working more than just your legs. The Insanity block included exercises that will be familiar to anyone who has done Insanity or Insanity Max 30. Again, these were the low-impact versions that the modifiers performed in Max 30, although Shaun T does say that you can do the unmodified versions if you want.

Workout Update: Dig In: Day 1

Yesterday was day 1 of Dig In. I did Chest 1, followed by the LIIFT4 Roll and Recover routine. Dig In is a 30-day program designed for fat loss that combines the muscular-endurance lifting portions of Dig Deeper, using lighter weights and bodyweight-only exercises for sets of 12 reps, with low-impact versions of exercises from Insanity and Insanity Max 30. Anyone who has done Insanity Max 30 will recognize the exercises that the modifiers in that program did.

The workout has two resistance blocks, each with two weighted chest exercises, a bodyweight chest exercise, and a core-focused exercise. You go through each block three times, doing 12 reps of each exercise per set. You have only enough time between exercises to transition from one to the next, amounting to about 15 seconds between exercises. The workout has scheduled breaks, however. The second resistance block includes a bear crawl: get into a bear plank position and move forward and backward, with four crawls forward and back counting as one rep. Shaun T gives you the option to hold the bear plank position instead, which is what I did for the second half of the first set and all of the second and third sets.

After each resistance block, you do the same “Insanity Block,” which consists of four cardio exercises that you do for 30 seconds each, again with only enough time to transition between them. One of these is stepping burpees. The first time through, you use the bench, while the second time you have the option of using the bench again or going all the way to the floor.

Like Dig Deeper, you do need a workout bench and a selection of weights. You need to use much lighter weights than you otherwise could because you do not have breaks between exercises. For example, if you can normally do chest presses with 35 or 40 lbs when you have breaks between sets, use about 25 lbs here so you don't wear yourself out too quickly. Shaun T mentions this up front, noting that he can normally do chest presses with 70 lbs but was using 35 lbs for this workout. The workout is about half an hour, and the time goes by quickly because you move from one exercise to the next pretty much the entire time.

Workout Review: Dig Deeper

 

Dig Deeper is a 12-week BODi program featuring Shaun T, released in December 2023. Unlike his famous cardio routines, this program focuses entirely on traditional weightlifting and body recomposition.

The format breaks down into three distinct, four-week phases. Phase 1 is the Steady State phase, which relies on high-repetition endurance sets of up to 20 reps. Phase 2 shifts into a traditional Hypertrophy split designed to isolate specific muscle groups. Phase 3 concludes with heavy strength pyramids, where you adjust your rep counts (sometimes doing 12, 10, 8, and 6-rep sets, sometimes doing 6, 8, 10, and 12-rep sets, and sometimes doing three sets of 12). Shaun says you can use the same weight, or go up or down with each set change, depending on how you feel. I mostly tried to use the same weight for every set, but occasionally went up from one set to the next and sometimes had to drop-set. Each phase features five primary workouts repeated weekly for a month straight, targeting different upper and lower-body combinations alongside regular core blocks.

The cast is small for this program. In Phase 1, the workouts include Shaun T, his trainer, a woman named Kristen, who looks like she could be the sister of the late pro-wrestler, Chyna, and a third guy named Chris. In Phase 2, it is just Shaun T and Kristen, and in Phase 3, it is just Shaun T himself. Shaun does all of the exercises during the workouts and only takes a few breaks, and he is lifting 60-85 pounds on some exercises, so he is not holding back. 

Shaun T has stated that this is his hardest program to date. As someone who completed the original Insanity workout years ago, I have to disagree. Insanity was much harder in terms of raw cardiovascular exhaustion, and was hard to get through even for people who were ultra-fit. Still, if you execute the lifting in this program correctly and pick weights that genuinely challenge you, you will have to push yourself hard to survive the final blocks.

The Pros

The program delivers on its structural promises. You will thoroughly work every single muscle group across your frame. If you stick with the tracking, you will definitely get stronger from week to week. Your body will transform.

Shaun T will show you how to "get stuck" on some exercises, which is basically performing the exercise through a smaller range of motion, which allows you to use heavier weight without risking hurting yourself or losing your form. That helps a lot, especially on exercises like shoulder flys and presses. 

On that last point, you have to be realistic. If you are overweight on day 1, you will not look like a professional bodybuilder after a single 12-week round. However, you will get noticeably leaner, your muscle density will increase, and your muscles will get significantly harder.

The Cons

The schedule can get highly repetitive. Doing the exact same five workouts for four consecutive weeks can get a bit boring. However, you move to the next phase just as it starts getting really tedious. The high-volume sets in Phase 1 are particularly brutal. The overall pacing of the workouts, especially during those opening weeks, moves incredibly fast. It can be a real struggle to change your weight pins and keep up with the screen. And, of course, because it is a Shaun T workout, you will get that workout's buzz phrase or keyword, which for this one is "mind-muscle connection". He does not say it as often as he said "Max Out" during Insanity Max 30, but he said it enough that it got a little old. 

You need a lot of equipment. You need a selection of dumbbells and a good workout bench. If your workout area has a low ceiling and/or you do not feel comfortable stepping up on a workout bench, you may also want to get an aerobic step bench (there is one called "The Step" that is a bench with stackable square "feet" that you can use to make it higher. That will allow you to do the exercises that require stepping up on the bench but on a lower (and safer) platform. You can use adjustable dumbbells like SelectTechs or PowerBlocks, but the pace of the workouts (especially in the first two Phases) will make it hard to adjust the weight between exercises. So it is best to have at least some free weights. This is not a program you can do with bands, and while you can modify some exercises, you need free weights and a bench. 

The main drawback lies in the program materials. Years ago, back when the company was called Team Beachbody and workouts were released on physical DVDs, the accompanying materials were excellent. They included detailed guidebooks illustrating every single exercise, along with comprehensive, easy-to-use tracking sheets. Now that everything has transitioned to digital streaming via the BODi app and website, the materials are bare-bones and available only in PDF format. Sometimes you only receive a basic calendar, and sometimes you get tracking sheets. While Dig Deeper does include workout sheets, they are poorly formatted, hard to read, and fail to list every single exercise performed on camera. If you want proper tracking templates, you have to build your own from scratch and manually add the missing movements as you discover them during the workout.

My Results

I completed this entire 12-week program while eating in a strict caloric deficit. Running on lower fuel makes the process significantly harder, especially when trying to push your heaviest loads during the Phase 3 pyramids.

Despite the deficit, my consistency paid off. I lost a total of 13 pounds. I dropped a combined 8.8 inches across my entire body. My most significant change occurred right around my waistline, shrinking from 44 inches at the start down to 40 inches at the final check-in. It was a demanding program, but it absolutely worked. If you like lifting, this is definitely a good program to try.