Yesterday was day 1 of Dig In. I did Chest 1, followed by the LIIFT4 Roll and Recover routine. Dig In is a six-week program designed for fat loss and combines the muscular-endurance lifting portions of Dig Deeper, using lighter weights 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.
