Does Dig In Work? Workout Reviews (Complete List)

Dig In BODi Review – Does it Work?

I am excited to review the latest program from arguably one of the most popular celebrity fitness trainers of all-time… Shaun T! I was pumped when I heard Dig In was being released, especially given the new approach to hybrid Dig Deeper and Insanity within each workout. I am a big fan of both of these programs. Besides the challenging routines, Shaun T always brings amazing motivation and inspiration to his presentation. He is a great guy that cares about helping others; I have been honored to spend a good amount of time with Shaun T in person over the years including numerous live workouts. Shaun T is one of my favorite trainers!!

What is Dig In?

30 Days. 30 Minutes. Total-Body Results… to burn fat, build lean muscle, and see real definition! Super Trainer Shaun T combines INSANITY’s cardio (now low-impact option) with DIG DEEPER’s functional strength training to create a 30-day hybrid that…

Builds lean muscle
Boosts endurance
Delivers visible definition
Fits your life in just 30 minutes a day

DIG IN is made for anyone who wants to train smarter, move stronger, and see results that fit real life!

People who love total-body workouts that challenge every muscle group.
Those who want efficient, structured programs—just 30 minutes a day.
Fans of Shaun T, his energy, motivation, and tough-love coaching style.
Anyone who enjoyed DIG DEEPER or INSANITY and wants that same intensity—now with low-impact options.
Busy people looking for results without spending hours in the gym.
Anyone ready to reset, refocus, and DIG IN for visible, lasting change
Reveal your leanest, strongest body EVER.
Shaun T guides you through high energy workouts that combine DIG DEEPER’s targeted strength training with INSANITY’s cardio, but now in a low-impact format.
If you want to burn fat, get ripped, and see real muscle definition, DIG IN is for you.
DIG IN is a 30-day hybrid program that builds lean muscle, boosts endurance, and delivers visible results in just 30 minutes a day.
You’ll move through 13 high-intensity workouts across 5 focused formats (that repeat over the 30-days), pushing past limits and proving what your body can do. There are two bonus workouts.
Whether you’re just starting your transformation or pushing through the final phase of your body recomposition journey, this program is your blueprint to total-body definition.

** Each workout targets specific muscle groups using strength training inspired by DIG DEEPER and INSANITY cardio, now low-impact to truly “DIG IN” mentally and physically with focus to maximize results. **

My goal with this detailed Shaun T DIG IN BODi Review is to both try the program AND create perspective for you to make a decision on leveraging DIG IN for your health and fitness goals. Again, given that I am a Science guy, I will leverage heart rate analysis for each workout to draw conclusions and comparisons including the data in my perspective. This approach is similar to my popular reviews for P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force , Shaun Week , Shift Shop , LIIFT4, Transform :20 , 6 Weeks of THE WORK, 10 Rounds, 645, LIIFT MORE, Tough Mudder T-Minus 30, Chop Wood Carry Water, Dig Deeper, 25 Minute Speed Train, and Power of 4. I have a Polar OH1 Bluetooth enabled heart rate monitor synced to my iPhone using the free Polar Beat Mobile App and Polar Flow. Warmup and cooldown time is typically included in the heart rate analysis. Add additional time to stretch if needed.

Nutrition is CRITICAL for getting the results you want with your fitness program and the targets need to be aligned with the clean eating system (Nutrition + Portion Fix recommended, but you may need to bump calories for mass gain depending on goals). My current supplements include the BODi Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, and RECOVER post-workout with Shakeology and Beachbar snacks. Be sure to let me know if you would like to join my private support team for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click JOIN TEAM RAGE with any questions. Let’s do this!

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The Workouts

Phase 1: Pressure Builds Power

Phase 2: The Controlled Burn

Phase 3: Built Different

Bonus Workouts

The Data Analysis Summary

Dig In was initially launched on relatively short notice with very few details other than indicating a combination of Shaun T’s Dig Deeper with Insanity; hence, the “Dig In” name. In fact, I was unable to really locate any significant details on the program until a day or two prior to release, even as a BODi affiliate. What I didn’t realize at the time and now appreciate about Dig In is how each individual workout is essentially a hybrid of the two programs instead of simply alternating Dig Deeper and Insanity days on the calendar. This results in a powerful program that facilitates muscle mass growth while supporting the leaning out process. And, as expected, Shaun T is at his inspirational best to motivate your progress during the Dig In workouts!

PROS of Dig In:

The workouts are in the 30-min range, on average. I consider this a “pro” given my current busy schedule, although I fully understand others may prefer longer workouts. The routines are challenging overall, which certainly enhances your results for the time invested. It may be possible to even stack or hybrid these workouts for those seeking greater workout length. I do recommend experiencing Dig In with the recommended workout calendar to begin; you may be surprised at your results!
Shaun T motivation is front-and-center, as usual. Not much to say other than he is one of the best at helping you seek the clarity needed during workouts to help push past your boundaries. The mental game is a big part of the challenge for all of us regardless of program.
Dig In leverages some of the best of Dig Deeper and Insanity providing a great combo of LIIFT and HIIT in one workout. The only other program that I believe does a decent job with this approach is LIIFT4. I like how the lifts in Phases 1, 2 and 3 generally align with the methodology from Dig Deeper Collections 1, 2 and 3. Shaun T does leverage some tempo counts for lifts. The Insanity circuits are now low impact to help support all fitness levels and promote safety, but you can leverage the OG Insanity variations with more intensity.
The Dig In workouts are challenging overall; 12 of the 13 main workouts drove elevated heart rate in my analysis with >25% of the actual workout time in the Upper Workout Zones 4/5 (highest was 76% for The Dig). Further, the average % in Workout Zones 4/5 for all 15 routines including bonuses was 40%, which is roughly top 5 relative to all other 20+ Beachbody/BODi program reviews I have done over the past decade. These numbers could be a lot higher if the Insanity circuits were longer per block or more frequent in the setlist of movements.
The Dig is an awesome workout. Definitely the toughest for me. Would love to see some additional workouts from Shaun T in the future similar to The Dig format that can be stacked on the calendar. In other words, Shaun T could have made this program more difficult and The Dig was a hint at what it could look like.
Dig In will serve well in a hybrid schedule with a heavy lifting program like Body Beast. You know I created one, don’t worry! I had great results with Dig In. My muscles felt worked and yielded soreness throughout the schedule, which is a good sign. There are many new innovative exercises from Shaun T. The cardio was sufficient to ramp heart rate and burn some extra calories to lean.

CONS of Dig In:

Dig In is essentially a compressed calendar with only 13 unique workouts plus two short bonuses. The workouts are repeated to fill out the 30-day calendar. This honestly feels like a mini-program that was developed as a concept similar to his Shaun Week program from years ago. I would not be surprised if BODi went this route for other trainers on the team since it seems like a relatively limited investment to expand the BODi core library. I would have liked to see more from Dig In; that is, perhaps add another week or two of unique routines to expand the program to a 60- or even 90-day calendar for those interested in a full program. Further, like I mentioned in the PROS section, I want more killer routines like The Dig!
The Insanity in this program is low impact and wasn’t very challenging for me. The intervals are in the 30-sec range per move so you never really push your limits like OG Insanity or Insanity Max:30. You can ramp intensity, which I did, but it is still lacking for those looking for the true “Insanity” experience.
There are no pull-ups for the back routines. Not a big deal as most programs don’t have them. I usually stack them on my own after the primary workout. I believe there is a significant benefit to adding pull-ups to your weekly movements.
I would have liked Phase 3 to be more similar to Dig Deeper Collection 3 “The Build” with heavy, heavy weights for multiple sets at lower reps (e.g., 5 sets x 8 reps). Instead, Shaun T focuses on drop sets of 3 at 8-10-12 reps in Dig In. (By the way, I usually think of a drop set as the opposite where you lower reps each set, or rather 12-10-8 rep progression). I believe Shaun’s approach here is done to maintain a shorter overall workout length 30-min ave. vs. the longer Dig Deeper routines 38-min ave. and even longer 43-min ave. for The Build Collection 3 weighted workouts. The Phase 3 workouts in Dig In are still quite effective.
Again, the calendar is too short with only a limited number of unique workouts. As such, I will create a hybrid with Body Beast!

Overall, I HIGHLY recommend Dig In!

Moving on to my final analysis, the table below demonstrates the VERY detailed results from comprehensive heart rate analysis for all 15 workouts for Dig In (click to expand for easier reading). The data includes calories burned, average heart rate, max heart rate, time in each of 5 workout zones plus the percentage of time in max zones 4 and 5. Normalized calories are also shown (calories/workout time). The subsequent graph also summarizes the workouts with regard to heart rate analysis (calories burned, average heart rate).

I feel really good about the data set and the regression analysis below indicates a very strong correlation to the data set for normalized calories and heart rates, which is a good sign (very close to perfect correlation R2 = 1). Although not shown in graphical format, max heart rates vs. average heart rates for all 15 Dig In workouts actually provides a good fit at y = 1.2557x – 0.5479 (R2 = 0.8275).

You can see from the data set that Dig In provides a range of intermediate to advanced workouts that challenge in different ways. (By the way, I know that you are not actually “burning” calories, ha, it is just a term like “expenditure”.) Based on my data I get an average calorie burn of 305 cals/workout over the 15 Dig In workouts with 9.65 normalized calories/min, which is actually fairly high overall compared to many programs. The average % of workout in the upper zones 4/5 and average normalized calories also hover near the advanced range in my scale, as expected. Removing the common workout The Dig in all 3 Phases, it is apparent the Phase 3 workouts have a slightly higher normalized calorie burn at 10.2 cal/min compared to Phase 1 (9.88 cal/min) and Phase 2 (9.81 cal/min). I am pleased with these results, but also wanted more as mentioned in my CONS section above. Although this program could have easily been designed to take the most difficult aspects of Dig Deeper and Insanity/Max:30, Shaun T essentially made it more accessible to his audience for a range of fitness levels. It is not easy, although it could have been harder. He does provide opportunities for you to make it harder based on the weights you lift and selected version of Insanity moves. The data for The Dig supports my comments on this routine being the most difficult. Good stuff, Shaun T!

Check out the comparison below to some key performance indicators relative to other top Beachbody programs P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force, Shaun Week, Shift Shop, LIIFT4, Transform :20, 6 Weeks of The Work, 10 Rounds, 645, LIIFT MORE, Tough Mudder T-Minus 30, Chop Wood Carry Water, Dig Deeper, 25 Minute Speed Train, and Power of 4 (click to expand for easier reading). Numbers shown are averages of all 16 Insanity Max:30 workouts, all 20 P90X3 workouts, all 19 Hammer and Chisel, all 13 22 Minute Hard Corps workouts, all 15 Body Beast workouts, all 11 Country Heat workouts, all 14 Core De Force, all 7 Shaun Week workouts, all 11 Shift Shop workouts, all 34 LIIFT4 workouts (excluding B4 LIIFT4), all 51 Transform :20 workouts, all 33 10 Rounds workouts, all 90 645 workouts, all 52 LIIFT MORE workouts, all 24 Tough Mudder T-Minus 30 workouts, all 24 Chop Wood Carry Water workouts, all 24 Dig Deeper workouts, all 51 25 Minute Speed Train workouts, and all 25 Power of 4 workouts relative to all 15 Dig In workouts. Workout times generally average in the 30-35 minute range for most of the programs, which is similar to Dig In at 30-min average.

The data comparing Dig In to other Beachbody programs is not surprising with heart rate analysis near the top in terms of total program challenge when highlighting normalized calorie expenditure plus % of time in the upper workout zones. Although Dig In provided max heart rates greater than 170 bpm in my analysis, the average for the program is lower overall than I suspected when beginning Dig In. I believe the numbers could have been higher had the workouts been longer in length since it typically takes a solid 10-20-min to truly warm up and push to the upper heart rate zones. With that said, my Beachbody program comparison is a high level exercise and not always indicative of relative difficulty since these reviews have been performed over time. More specifically, the summary data in the table was generated over a time span of 12+ years when I had varied fitness levels and many other factors that may have contributed to the results. In addition, some programs have more lower impact workouts that may depress the average heart rate data sets including primal flow, stretch, recovery, foam rolling and mobility. And, there are many breaks built-in to certain programs for short bursts of energy and power.

So, Does Dig In Work?

YES! As I always say, I am not going to lie, most if not all of these programs will work if you follow them, especially the nutrition guide and discipline. I know this from my personal experience as well as the experience of thousands on my Team across the World 16+ years as a Team Beachbody/BODi Coach/Partner/Affiliate. I can confirm Dig In is a great program for lift and HIIT challenges with inspiration to share! Dig In is ANOTHER tool in the toolbox for achieving your health and fitness goals. I hope you enjoy my Dig In Review and be sure to reach out to me to get connected to the broad reach of TEAM RAGE and my personal coaching support !!

Favorite Workouts: The Dig, Chest 3, 5 Min Arms, 5 Min Abs

Least Favorite Workouts: Legs & Glutes (all phases, haha)

Hardest Workouts (for me): The Dig, Arms & Legs 1, Arms & Legs 3

Easiest Workouts (for me): Back (all phases)

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The Reviews

Chest 1

Ignite your upper body with a powerful mix of controlled presses, flys, and low-impact cardio bursts designed to test your endurance. Every rep builds not just muscle, but mental grit to push through the burn.

Let’s do this… time to combine some Dig Deeper with Insanity! I was so pumped for this workout. Chest 1 is obviously focused on the chest muscles, but you actually work your entire body including core-specific variations in the routine. This workout requires a bench; I suppose you could use the ground for flat press and stability ball for incline press work if you do not have a bench available.

There are 2 rounds of 4 superset exercises performed for 3 sets each immediately followed by an Insanity block after each round. The routine has a combination of dumbbell and bodyweight chest work with abs. Shaun T encourages you to start with lighter weights and increase the weights as you progress in the program. The target reps are typically 12 per set. The workout begins with a short 2-min warmup. Round 1 is flat chest press, windshield wiper push-ups, flat chest fly, and alternating V-ups. The Insanity sequence is 30-sec intervals of suicide drills, stepping power jack, burpees, and pike up spider lunge. Round 2 consists of incline reverse chest press, bear crawls, incline twisting fly, and rolling pike kicks. Round 2 is followed by the previous Insanity block and then a short 2-min cooldown.

My heart rate data shows 329 calories burned in 34-min with average and max heart rates of 129 bpm and 166 bpm, respectively, with most of the workout in Zone 4. I used 25-45-lb dumbbells in this workout. I absolutely loved this workout! There are many hybrids out there that combine programs, but not many that combine the programs within the same workout. It felt somewhat similar to LIIFT4 where Joel combines LIIFT and HIIT circuits within the same routine. With Dig In you can adjust your intensity for Insanity exercises based on fitness level. I ended up amping up the intensity on the Insanity blocks since the low impact versions were not very challenging for me. To be honest, the more intense mod could be even more challenging if the intervals were greater than 30-sec. The moves are familiar to those that have completed Insanity. My normalized calorie burn was 9.59 cal/min for Chest 1 with a significant amount of time in the upper workout zones. The numbers are higher than a standard BODi intermediate program so I suspect the intensity will increase even more over the upcoming weeks, ultimately providing the opportunity for an advanced level challenge. I really liked the twisting incline chest fly sets to really target the inner chest muscles. Overall, my chest was fatigued by the end given the range of supersets. I found the core work challenging and appreciate the 30-min range to fit my busy schedule. Shaun T is his usual motivational self. Awesome stuff. I can’t wait for the rest of my Dig In review!!

5 Min Abs

Five minutes. Zero excuses. This concentrated core blast targets your abs, obliques, and lower back with nonstop, precision-based moves that demand focus and control. Every second is designed to strengthen your center, stabilize your body, and leave your midsection on fire.

5 Min Abs is a fast bonus workout to further isolate your core. The movements include bicycles, alternating crunch reach, knee twist-twist, pullover dumbbell reach, and incline jump twist with bench. Each move is approx. 45-sec each. My heart rate data shows 30 calories burned in 5-min with average and max heart rates of 100 bpm and 114 bpm, respectively, with most of the workout in Zone 1. I used a 15-lb dumbbell for the pullover reach. The exercises are challenging enough, especially since they are performed for 45-sec. This is long enough to really feel the burn. My obliques were on fire for several of the variations. I liked this short routine and will plan to stack it more moving forward when I need a little extra core focus.

5 Min Arms

This focused arm workout packs a serious punch in just five minutes. You’ll hit your biceps and triceps with controlled reps and minimal rest, sculpting definition and strength that carry through every workout.

I was actually excited to try this 5 Min Arms bonus to burn out the biceps and triceps in a short period of time. The routine consists of alternating hammer curls, dips, reciprocating bicep curls, tricep push-ups, and alternating wide curls. Shaun T coaches to maintain slow and controlled form at approx. 45-sec per move. My heart rate data shows 42 calories burned in 5-min with average and max heart rates of 114 bpm and 145 bpm, respectively, with most of the workout in Zone 2. I used 25-lb dumbbells in this workout. I definitely felt the burn; sleeves of fire! There are a lot of reps in the superset 5-min challenge with no breaks. Although nothing new here, this is a very effective bonus session to stack progress in your arms!

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Arms & Legs 1

This total-body strength session fires up your biceps, triceps, quads, and glutes with compound moves that demand focus and form. Feel the pressure rise as you challenge your coordination and control from start to finish.

Next up is the first Arms & Legs workout in the program. After a short warmup, there are two rounds of Dig Deeper and Insanity blocks to promote muscular and cardio endurance. Each Dig Deeper round has 4 exercises with 3 sets each followed by the Insanity round. The weighted movements typically target 12 reps per set. Round 1 is goblet squat to upright row, z push press, pulsing lunge, and plank punches. This is followed by the Insanity circuit of 30-sec each 1-2-3 Heisman, walking ski abs, and dumbbell power knee R+L. Round 2 consists of RDL with leg on bench R+L, curl to Arnold press, weighted dips, and twisted dumbbell abs. Note: the third set of RDL uses two dumbbells without the bench. The workout finishes up with the previous Insanity series and short cooldown session.

My heart rate data shows 388 calories burned in 33-min with average and max heart rates of 143 bpm and 173 bpm, respectively, with most of the workout in Zone 4! I used 25-30-lb dumbbells for most of this workout. I used a 20-lb DB for twisted abs, which was tough. This is a great workout at 11.6 cal/min expenditure averaged across the workout. I mention this since many of my recent BODi program reviews over the past years have been intermediate challenges in the 6-10 cal/min range. Of course the results depend on how hard you challenge yourself with weights and the intensity of your Insanity circuits. The Insanity moves are low impact, as advertised, but I simply amped up the intensity for these moves per the original advanced Insanity variations (e.g., ski abs vs. walking ski abs). Make it work for your fitness level and goals! Now, to be honest, this routine should be called Shoulders, Arms & Legs given the upright rows, push presses, and Arnold presses. I do realize these are dynamic compound movements that are also testing other muscle groups like legs, arms, etc. I should have expected some shoulders since the Dig In schedule does not have a dedicated shoulders workout. I liked the addition of the dumbbell to the OG power knees in Insanity to ramp the intensity. The RDL with one leg on the bench was excellent for building progress with balance while z push press requires focusing on the core to maintain proper form. Overall, strong workout and I am certain Shaun T will ramp difficulty as the program progresses into Phases 2 and 3. Dig Deep!

Back 1

Engage your posterior chain with targeted pulls, rows, and stability sequences that strengthen your back and core connection. You’ll move with precision and power, setting the foundation for better posture and greater performance.

Back 1 is focused on the back muscles, of course, with a significant amount of work with the abs. After a short warmup, there are two rounds of Dig Deeper exercises with the Insanity block at the end of each round. The Dig Deeper variations typically target 12 reps per set. Shaun T reminds us to focus on slow and controlled repetitions to get the most out of each move while powering through the core. Round 1 is front row R, lat pulldown isolation on bench (no weight), front row L, and seated in-and-out abs. The Insanity sequence includes 30-sec each of high knees, low impact stance jacks, tapping back modified scissor run, and shuffle globe jumps. Round 2 involves hip flys R, back crunch pulse, hip flys L, and bicycle abs (12 per side). The last set of bicycle abs in Round 2 is brutal with 100 crunches to finish up (breaks as needed)! There is a short cooldown.

My heart rate data shows 278 calories burned in 34-min with average and max heart rates of 119 bpm and 151 bpm, respectively, with most of the workout in Zone 2. I used 30-50-lb dumbbells in this workout and amped up the Insanity moves (e.g., stance jacks and scissor run). This was a challenging workout, but not as tough as others I have completed in the program. The bodyweight back variations of lat pulldown isolation and back crunch pulse provided opportunities for my heart rate to recover in the Dig Deeper blocks. The core work definitely enhanced the challenge, especially the 100 bicycle abs at the end. Wow. I had to take a couple short breaks at that point of the routine. As I always say, it would be nice if there were some pull-ups in back workouts, but this is not that type of program. I typically stack those at the end if they are not included since they are the ultimate back exercise, from my perspective! Also, and this may be nothing, but I feel like Shaun T is selecting moves to lift lighter in this Phase 1 and I wonder if it is due to the limited dumbbell set that comes with the FitBench that seems to be promoted in this program (weights are stored in the bench). I may be reading too much into that as I don’t see any formal partnership from BODi. I fully expect Phase 3: BUILT DIFFERENT to be higher weight and lower reps if consistent with Dig Deeper Collection 3: THE BUILD. Overall, Back 1 is a solid lift and HIIT combo for peak physical conditioning!

Legs & Glutes 1

Build unstoppable lower-body strength through deep, controlled squats, lunges, and glute focused exercises. This workout delivers the heat while keeping the impact low but the intensity high.

Here we go with some legs and glutes my friends. Reps are lower at 10 per set as we work the largest muscles in the body with heavier weights. The exercises include multiple unilateral variations. That is, work one side of the body at a time to help isolate the muscles. After a short warm-up, there are 2 rounds of 4 exercises performed for 3 sets each followed by an Insanity block after each round. Round 1 is bench goblet squat, knee drive (no weight), alternating single arm squat to calf raise, and dolphin kicks. The Insanity block at 30-sec per move is low impact power jumps, bench mountain climbers, modified switch kicks, and plank out-in. Round 2 comprises walking fall squats, unilateral bench step-ups R+L, weighted glute bridge, and tempo weighted crunch with feet on bench. The workout finishes up with the Insanity circuit and cooldown.

My heart rate data shows 350 calories burned in 35-min with average and max heart rates of 132 bpm and 167 bpm, respectively, with most of the workout in Zone 4. I used 35-60-lb dumbbells in this workout and amped up Insanity (e.g., power jumps). I could have gone heavier on some of the goblets and walking fall squats. I took note and will target 70-80-lb DBs next time. This is a very effective routine. Shaun T uses a lot of compound dynamic moves that hit the quads, hamstrings, glutes and even calves all in one rep (e.g., alt single arm squat to calf raise). It is important with these moves at heavier weight to engage your core and tuck your hips under to help protect the lower back. I didn’t find the knee drive reps in Round 1 challenging at all, even when low in the lunge. Perhaps more reps or a weight would ramp the challenge like the weighted power knees in some of the Dig In Insanity blocks. I liked the crunch sets with weight as well as the DB glute bridge where Shaun T has you push your knees and feet out to hit the outer glutes. This is a subtle variation new to me that is really effective. I am sure my legs and glutes will be sore in the coming days. Success!

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The Dig

The Dig Is a total-body challenge that pushes your endurance, strength, and mental grit to the edge. Every second counts as you move with purpose, control, and intensity to finish what you started and leave nothing in the tank.

I expect The Dig to be the most challenging workout in the entire Dig In program, being a compilation of total body Dig Deeper and Insanity movements to finish up each week. Shaun T encourages you to push your hardest in this workout! After a short warmup, it all begins. In this routine you start with Insanity HIIT unlike many of the other Week 1 workouts where Insanity finishes up the blocks, for example. The Insanity circuit is immediately followed by a superset of total body moves that target the full spectrum of upper and lower body muscle groups throughout (no repeat push moves). More specifically, there are two rounds comprising two different Insanity circuits combined with two unique superset push moves after each Insanity set. Each round is repeated for 3 sets. For the Insanity sequences, you can modify for low impact or push harder depending on your fitness level. Most Dig Deeper sets focus on 20 reps per set. This workout moves fast with limited breaks.

Round 1 of Insanity moves at 30-sec each is 1-2-3 Heisman, power jacks, suicide 1-2-3, and walking in-and-out abs immediately followed by twisting flat chest press and push-ups. The second set of these same Insanity moves is followed by M curls and reciprocating hammer curls. The third set of the same Insanity exercises is followed by closed grip upright row (upside-down V) and rear delt fly.

Round 2 of Insanity variations at 30-sec each is globe shuffles, switch kicks, power knees, and level 1 drills with 4 push-ups immediately followed by bent over rows and tempo lat pullover. The second set of the same Insanity movements is followed by seated overhead tricep extension and single leg tricep dips. The third set of Insanity is followed by dumbbell sumo squat over bench and sumo pulse. There is a short 2-min cooldown to finish up.

My heart rate data shows 426 calories burned in 35-min with average and max heart rates of 147 bpm and 174 bpm, respectively, with most of the workout in Zone 5 (14 min 45 sec)! I used 15-40-lb dumbbells in this workout. I pushed hard with my weight selection, even at high reps, while amping the intensity of the Insanity blocks with plyo variations (e.g., globe jumps instead of globe shuffle). This routine was an absolute ROCKER with a fast pace overall! It has been a long time since I pressed play on a workout that had my heart rate in the 12.8 cal/min range with 174 bpm max. A lot of this is due to hitting the Insanity circuits with elevated heart rates immediately before the weighted exercises. For example, my heart rate was already ramped up in round 1 Insanity and then I had to perform 20 reps flat twisting chest press and 20 reps push-ups without breaks (and then right into sets 2 and 3). Very effective and challenging! The closed grip upright row was a cool new variation for shoulders that also targeted my chest, arms and back. I liked the addition of temp slow-count in Round 2 for pullover, which is similar to some Dig Deeper work in Collection 2 Sculpt & Define. Overall, I fully expect The Dig to be one of my favorite routines in the Dig In program. I consider this one advanced level depending on your modifications!

Chest 2

Dial up the intensity with slower tempos and increased resistance to maximize time under tension. Every contraction forces your muscles to dig deeper and find new levels of strength.

I was looking forward to this second version of Chest in the Dig In program! There are 2 rounds of 3 superset exercises performed for 3 sets each immediately followed by an Insanity block after each round. The workout has a combination of dumbbell and bodyweight chest work with abs. The target reps are typically 15 per set, which is higher than the 12 reps per set in Chest 1. There is also one less superset Dig Deeper move per round compared to Chest 1. The workout begins with a short warmup. Round 1 is hex press, wide push-ups on bench, and slow bench knee-ups. Shaun T mixes up the tempo progression for the chest work in sets 2 and 3 with 2-sec up/2-sec down and 1-sec up/5-sec down, respectively. The subsequent Insanity block is inspired by Max:30 moves including 30-sec each of ab attack, walk in-out 4×4, frog shuffle, and modified push-up jacks. Round 2 focuses on the upper chest consisting of incline chest fly, standing chest fly, and knee tap crunch. Set #3 for the knee tap crunch leverages tempo discipline. The workout finishes up with the previous Insanity sequence followed by a short cooldown.

My heart rate data shows 317 calories burned in 34-min with average and max heart rates of 127 bpm and 164 bpm, respectively, with most of the workout in Zone 3. I used 25-35-lb dumbbells in this workout and ramped up intensity for Insanity exercises. The normalized calorie expenditure for Chest 2 was 9.34 cal/min, which is similar to Chest 1 at 9.59 cal/min. The total calories, average, and max heart rates were comparable as well. This is a great workout. Shaun T does suggest selecting lighter weights to provide better execution of the movements. This is definitely recommended for the tempo chest work in Round 1, especially for hex press. I used 35-lb DBs and was really struggling the last reps of the 1-sec up/5-sec down final third set… brutal! The tempo concept was leveraged in Dig Deeper Collection 2 so it does appear the 3 phases in Dig In generally track with the 3 collections in Dig Deeper. There is very little rest in this workout so it moves fast. Awesome stuff!!

Arms & Legs 2

This strategic combo blends push-pull strength with endurance work for a sculpted, balanced physique. You’ll feel the burn build steadily controlled, focused, and undeniably effective.

Time to DIG IN with some lower and upper body focus! This workout mostly targets higher reps with some tempo discipline consistent with the Dig Deeper Collection 2 format along with fewer sets per block compared to Phase 1 (i.e., 3 moves vs. 4 moves per block). After a short warmup, there are two rounds of Dig Deeper and Insanity blocks to promote muscular and cardio endurance. Each Dig Deeper round has 3 exercises with 3 sets each followed by the Insanity round. The weighted movements typically target 15 reps per set. Round 1 is thrusters, shrugs, and bench bicycles. Shaun T adds some tempo counts to the last sets. This is followed by the Insanity Max:30 style circuit of 30-sec each squat runners, soccer juggles, in-and-out abs, and bench switch kicks. Round 2 consists of squat to bicep curls, tricep push-ups on bench, and weighted hollow hold pullover. Again, the later sets incorporate tempo. The workout finishes up with the previous Insanity series and short cooldown session.

My heart rate data shows 339 calories burned in 34-min with average and max heart rates of 131 bpm and 175 bpm, respectively, with most of the workout in Zone 4 (9 min 36 sec). I used 20-50-lb dumbbells in this workout and higher intensity Insanity moves. Although my normalized calorie burn is lower than Arms & Legs 1 at 9.96 cal/min vs. 11.6 cal/min, this workout is NO JOKE. I attribute the lower heart rate numbers overall to the tempo counts added in Phase 2, which slows down the pace. There are some really challenging compound movements in this routine almost giving the feel of The Work and LIIFT4 at times (e.g., thrusters and soccer juggles). Similar to Phase 1, Arms & Legs 2 really hits the shoulders hard and should be renamed Shoulders, Arms & Legs 2! I found the tempo sets for the squat to biceps curls the most difficult along with the tempo thrusters at 35-lb DB. The weighted hollow hold is a rocker as well. It was a good challenge amping up Insanity with the OG higher impact variations. Keep pushing my friends and be sure to reach out to let me know how you like DIG IN!

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Back 2

Sharpen your power and control through deliberate, slow-motion lifts that demand precision. Each rep builds functional strength while reinforcing your body’s core foundation.

Bring on Phase 2 Back 2 focused on higher reps for enhanced muscular endurance! After a short warmup, there are two rounds of 3 Dig Deeper exercises each with the Insanity block at the end of each round. The Dig Deeper variations typically target 15 reps per set. Round 1 is single double bent over row, lat pullovers, and scissor abs over under (30 reps). The Insanity sequence includes 30-sec each of speed skaters, arm jacks, step slalom, and plank shoulder taps. Round 2 involves single arm wide flys R+L, underhand rows, and bicycle press downs (30 reps). The workout finishes up with the Insanity series followed by a short cooldown.

My heart rate data shows 355 calories burned in 35-min with average and max heart rates of 133 bpm and 171 bpm, respectively, with most of the workout in Zone 4 (11 min 34 sec). I used 20-50-lb dumbbells in this workout and higher intensity Insanity variations. Wow, this was actually a very challenging workout. All of the heart rate numbers significantly exceeded Back 1 from Phase 1. The last reps of the Round 2 Insanity block were absolutely BRUTAL as Shaun T goes from the 30-sec of plank shoulder taps immediately into 2 minutes of isometric plank hold. This was tough and where my heart rate spiked at 171 bpm. Overall, Back 2 seemed faster pace than Back 1 and I was surprised there were no tempo counts given the Phase 2 approach in other workouts. Just to be warned, the single single double bent over rows to start this routine are a rocker; that is, essentially 60 reps each set x 3 sets in Round 1. I started with 35-lb DBs and had to drop to 30-lbs second set and 20-lbs third set. My back was on fire. You have to be very careful of your neck with so many reps in the bent over position. Killer workout!

Chest 3

This is where strength meets precision. Each rep challenges your power, control, and endurance under pressure. Expect highly effective exercises that forge next-level chest definition.

I always enjoy Shaun T’s chest-focused workouts… bring on Chest 3! This is part of the Phase 3: Built Different week of the schedule. I was interested to see how he incorporates the Dig Deeper Collection 3 discipline into Dig In here, presumably with an enhanced focus on the heavier lifts. After a short warmup, there are 6 rounds of chest exercises performed for 3 drop sets each immediately followed by an Insanity block after each round. Shaun T leverages lower reps in this routine with drop sets of 8, 10 and 12 reps with slow eccentric/concentric motion (no tempo) for enhanced mind-muscle connection. There is very little break between drop sets. Each exercise is performed for all 3 drop sets before moving on to the Insanity block. This approach is repeated for all Dig Deeper movements for 6 total rounds. The Insanity block switches to different moves in Rounds 4-6. Round 1 is twisting chest press + Insanity block 1. Insanity block 1 at 30-sec each is shuffle tap, kick stepback, and ninety degree pullover (no weight). Round 2 consists of decline push-up + Insanity block 1. Round 3 includes incline hex press + Insanity block 1. Round 4 is twisting flat twisting chest fly + Insanity block 2. Insanity block 2 at 30-sec per move is hooks, modified high jumps, and ninety degree V-sit hold with press downs. Round 5 hits windshield wiper push-ups + Insanity block 2. Round 6 includes dumbbell chest squeeze raise + Insanity block 2. The workout finishes up with a short cooldown.

My heart rate data shows 340 calories burned in 34-min with average and max heart rates of 131 bpm and 162 bpm, respectively, with most of the workout in Zone 4. I used 15-50-lb dumbbells in this workout plus ramped up Insanity variations (e.g., high jumps). Chest 3 provided slightly higher calories, heart rates and normalized calorie burn relative to Chest 1/2. I attribute this to the extra sets of Insanity at 6 rounds vs. the typical 2 rounds Insanity. The drop tests yielded some major chest muscle burn and I was able to leverage heavier weights than previous Chest workouts. However, I was hoping there would be more sets at the lower 8 reps vs. climbing from 8 to 10 to 12 reps each successive set of a particular chest movement. The last chest squeeze raise sets are awesome, even at low weight of 15-lb DBs. I do prefer Dig Deeper THE BUILD Chest from Collection 3 over this routine for my hypertrophy goals as well as Body Beast, but I really like the incorporation of Insanity between the 6 rounds for the extra lean mass gain focus. Overall, loved this workout and would say it is my favorite of the 3 Chest in Dig In. My chest was on fire burned out = success!

Legs & Glutes 2

Challenge your stability and stamina with focused lower-body work that sculpts every angle. The slower pace means deeper muscle activation and a serious burn that builds lasting strength.

Legs & Glutes 2 is here! To be honest, the legs and glutes are not my favorite muscle groups to work so these routines have been my least favorite overall in the program. However, they are still very effective and needed for total body progress! The reps are higher this phase at 15 per set as we work the largest muscles in the body. This version is less focused on the unilateral variations found in Phase 1. After a short warm-up, there are 2 rounds of 3 exercises performed for 3 sets each followed by an Insanity block after each round. Round 1 is 3 pulse squat (45 total reps!), bench step-ups, and W crunches. The Insanity block at 30-sec per move is hit the floor, high knee jabs, power squats, and twisting tabletop. Round 2 consists of deadlifts, dumbbell pull-through, and seated dumbbell oblique ab twists. The workout finishes up with the Insanity circuit and cooldown.

My heart rate data shows 335 calories burned in 34-min with average and max heart rates of 130 bpm and 172 bpm, respectively, with most of the workout in Zone 4. I used 20-40-lb dumbbells in this workout and leveraged more intense Insanity variations (e.g., add plyo jump to power squats). The heart rate numbers are actually very comparable to Legs & Glutes 1, even with the higher reps target of 15 vs. 10 and 3 exercises per round vs. 4 movements in Phase 1. In other words, the higher reps offset the fewer lower body Dig Deeper variations. Excellent routine. My legs and glutes were burning with the 3 pulse squat, which corresponds to 45 total reps. I added weight to the bench step-ups. Shaun T amped up the challenge on the last set of W crunches with 20 bonus tempo repetitions. The dumbbell pull-through was an interesting exercise. I am not sure I got as much out of it, but maybe I was not doing it correctly. Regardless, I suspect my glutes will be some tomorrow based on the squat pulse sequences. I already have soreness. Success!

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Arms & Legs 3

Total-body symmetry is the goal in this hybrid session that merges upper-body sculpting with lower-body drive. You’ll lift, stabilize, and push through fatigue to prove you’re truly built differently.

I was actually looking forward to Arms & Legs 3 to hammer the biceps and triceps. I suspect the shoulders will remain involved as well given the script of moves for Phases 1/2 of this particular upper/lower workout on the schedule. After a short warmup, there are 6 rounds of exercises performed for 3 drop sets each immediately followed by an Insanity block after each round. Shaun T again leverages drop sets of 8, 10 and 12 reps with slow eccentric/concentric motion for enhanced mind-muscle connection. There is a short break between drop sets. Each exercise is performed for all 3 drop sets before moving on to the Insanity block. This approach is repeated for all Dig Deeper movements for 6 total rounds. The Insanity block switches to different moves in Rounds 4-6. Round 1 is weighted bench step-ups R + Insanity block 1. Insanity block 1 at 30-sec each is hit the floor taps, speed & agility, and switch kicks twist on bench (core). Round 2 consists of side raise front raise + Insanity block 1. Round 3 includes weighted bench step-ups L + Insanity block 1. Round 4 is W curl front wide + Insanity block 2. Insanity block 2 at 30-sec per move is skater taps, standing mountain climbers, and iron cross. Round 5 hits narrow wide squat + Insanity block 2. Round 6 includes diamond push-ups + Insanity block 2. The workout finishes up with a surprise DIG IN bonus section with weighted tricep dips (slow 4×4 count) and wide narrow squat pulses (45-sec). This is followed by a short cooldown.

My heart rate data shows 385 calories burned in 34-min with average and max heart rates of 141 bpm and 173 bpm, respectively, with most of the workout in Zone 4 (17 min 48 sec). I used 25-30-lb dumbbells in this workout and advanced Insanity variations. Okay, this routine was a ROCKER! Phew. Yes, the exercises hit the shoulders fairly hard, but the legs were definitely worked. The weighted bench step-ups with 30-lb DBs was a challenging way to start this workout to ramp the heart rate early and often. This move was similar to Body Beast Legs exercises. The narrow to wide tempo squats with weight were tough while the diamond push-ups and weighted tricep dips helped burn out my tris. It was cool to see one of my favorite cardio moves from T25 show up in the Insanity blocks; speed & agility! Overall, my normalized calorie expenditure was 11.3 cal/min, which is significantly higher than Phase 2 of Arms & Legs and comparable to Phase 1. Amazing workout challenge today!

Back 3

Refine your back strength with challenging tempo shifts and dynamic pull movements that demand focus and grit. Every rep reinforces your foundation and builds the kind of strength that moves with purpose.

Back 3… let’s do this! After a short warmup, there are 6 rounds of exercises performed for 3 drop sets each immediately followed by an Insanity block after each round. Shaun T leverages the drop sets of 8, 10 and 12 reps with slow eccentric/concentric motion for enhanced mind-muscle connection. There is a short break between drop sets. Each exercise is performed for all 3 drop sets before moving on to the Insanity block. This approach is repeated for all Dig Deeper movements for 6 total rounds. The Insanity block switches to different moves in Rounds 4-6. Round 1 is J-rows L + Insanity block 1. Insanity block 1 at 30-sec each is shuffle shuffle shuffle knee, knee drive tap backs, and switch kick abs. Round 2 consists of J-rows R + Insanity block 1. Round 3 includes dumbbell core activated pullover + Insanity block 1. Round 4 is bent supported rows L + Insanity block 2. Insanity block 2 at 30-sec per move is knee knee kick kick, plank walks 4×4, and punching abs. Round 5 hits bent supported rows R + Insanity block 2. Round 6 includes incline straight arm reverse raise + Insanity block 2. The workout finishes up with a surprise DIG IN bonus section approx. 30-sec each with reciprocating rows, controlled deadlifts, and wide rows (don’t put down weight entire bonus). This is followed by a short cooldown.

My heart rate data shows 313 calories burned in 33-min with average and max heart rates of 128 bpm and 153 bpm, respectively, with most of the workout in Zone 3. I used 15-60-lb dumbbells in this workout and more intense Insanity movements. This was an easier workout for me as supported by the heart rate data. Again, no pull-ups, but I did push on the weights for the heavy back work at 60-lb DBs for the rows and will bump up to 70-lbs next time. Normalized calorie burn was 9.47 cal/min, which is between Back 1 (8.25 cal/min) and Back 2 (10.23 cal/min). I liked the DIG IN section to finish up as you do not put down the weights the entire circuit of variations. My back was on fire by the end for last reps of wide rows at 30-lb dumbbells. The DB pullover sets included some challenging tempo counts while the incline straight arm reverse raise really isolated the back muscles. It was cool to see some Max:30 in this session, especially the punching abs series. Great workout overall!

Legs & Glutes 3

Prepare to power up with deep muscle engagement and precise, slow-burn sets that test your limits. This session defines the lower body with intention, because real strength isn’t rushed, it’s earned.

The final Phase 3 workout of the Dig In program is Legs & Glutes 3 using the general Collection 3 Dig Deeper focus for weighted movements. That is, preserving muscle mass while shredding the fat. It should be a rocker! After a short warmup, there are 6 rounds of exercises performed for 3 drop sets each immediately followed by an Insanity block after each round. Shaun T leverages drop sets of 8, 10 and 12 reps with slow eccentric/concentric motion (no tempo) for enhanced mind-muscle connection. There is a short 5-sec break between drop sets. Each exercise is performed for all 3 drop sets before moving on to the Insanity block. This approach is repeated for all Dig Deeper movements for 6 total rounds. The Insanity block switches to different moves in Rounds 4-6. Round 1 is front rack sumo squat + Insanity block 1. Insanity block 1 at 30-sec each is high knee cross move, oblique power knees, and core L-hold pulse (30 reps). Round 2 consists of hinge Bulgarian split squats R + Insanity block 1. Round 3 includes Bulgarian split squats L + Insanity block 1. Round 4 is dumbbell hanging squats + Insanity block 2. Insanity block 2 at 30-sec per move is suicide drills, ab attack, and low plank hold. Round 5 hits loaded lunge pulse R + Insanity block 2. Round 6 includes loaded lunge pulse L + Insanity block 2. The workout finishes up with a surprise DIG IN bonus section with 7-min left of 50 reps dumbbell pulses (!), 10 slow count bench step-up taps R+L, and 60-sec dumbbell switch kicks. This is followed by a short cooldown.

My heart rate data shows 341 calories burned in 34-min with average and max heart rates of 132 bpm and 164 bpm, respectively, with most of the workout in Zone 4 (14 min 49 sec). I used 30-45-lb dumbbells in this workout and higher intensity Insanity variations. The heart rate data for Phase 3 Legs & Glutes is similar to Phases 1 and 2. They are all fairly challenging routines. In Phase 3 the 6 drop sets for Dig Deeper yields 18 total sets, which is a lot! My quads were on fire today and the 50 dumbbell pulses in the final DIG IN section was true final boss stuff. Haha. I liked the weighted dumbbell switch kicks finisher for the legs, core and hip flexors. I must say you really need to pay attention to your back posture in this workout to maintain safety and maximize results. Overall, excellent workout with the bonus DIG IN section incorporated for extra fun and results. And, that concludes my detailed review of all DIG IN workouts with heart rate analysis and exercise summaries… I hope you enjoyed my DIG IN review!!

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Does Dig In Work? Workout Reviews (Complete List)

Dig In BODi Review – Does it Work?

What is Dig In?

The Workouts

The Data Analysis Summary

Overall, I HIGHLY recommend Dig In!

So, Does Dig In Work?

The Reviews

Chest 1

5 Min Abs

5 Min Arms

Arms & Legs 1

Back 1

Legs & Glutes 1

The Dig

Chest 2

Arms & Legs 2

Back 2

Chest 3

Legs & Glutes 2

Arms & Legs 3

Back 3

Legs & Glutes 3

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