Since I took a ‘rest’ day on the 4th (to run a 5K and climb an indoor wall), I actually did today’s workout on a Sunday! Therefore, let’s talk about Focus T25: Alpha Stretch.
Length: 25 minutes unless you count the Shakeology commercial and Shaun T awesome stretch music video intro at the beginning which makes it an extra minute or two.
Equipment needed: ‘Beachbody miniMAT’ (aka: yoga mat) but you could really go without one.
Apparently, this is not considered part of the '5 day’ program Focus T25 advertises but it is recommended to 'lengthen, stretch, recover the body’. Therefore, it is advised you do it on the 7th day (or, really, anytime you feel like you need it).
No modifier here (Tonia) because it is just stretching. Your own modifier depends on your flexibility. Breathing and stretching are key! :)
Alternating knee holds
Control knee hold
22:52 minute marker
Hip flexor (L) + arms up
Squat + hip flexor (R)
Hip flexor hold (R)
Hip flexor (R) + arms up
'It’s just a 2 inch drop that’s gonna make the difference between a tight hip flexor and a loose hip flexor’.
That’s for sure. That’s when I smiled and dropped a little lower.
ALSO - I started sweating. Things were getting a little strenuous. I thought this was a stretch. Who am I kidding? There’s no real 'easy’ day with Shaun T.
19:55 minute marker
Lateral lunge (L)
Lateral lunge hold (L)
'Whenever you put any of your limbs on the floor - you wanna spread your limbs out. You want to get a very wide base of support.’
16:50 minute marker
Cradle knee hug (L)
Prayer hands (L)
Cradle knee hug (R)
15:00 minute marker
Flat back V-hold
'You have three bases of support here. Left hand on the floor - fingers are wide. Both feet - toes are spread apart. Push into the floor - flex your quads.’
This stretch felt good.
13:18 minute marker
The goal here is not to do a forward summer-sault. Just kidding. It works the abs too.
'Breathe through every single stretch’.
10:33 minute marker
'Some people think this exercise a rest - uuuhhhmmhmmm - this is work.’
You can see a real 'child’s pose’ on the right. :) She has the right idea.
7:50 minute marker
'Create an ’s’… for Shaun T. Get it? …They laughin’ at me because I’m talkin’ in third person.’
High pigeon (L)
Low pigeon (R)
'All of these moves the focus should be moving slowly, breathing, having control and just living in that moment. Again, this workout is like I could be jumping around. But more importantly it’s about really resting and recovering your body…
This is like the Shaun T Focus T25 medicine for you.’ Scott’s reaction:
“S” torso (R)
“S” quad (R)
Errrrmaggeeerrrrd my muscles are tight.
3:35 minute marker
I also like to call this one - the disappearing butt move.
At the end, you get the good ol’ 'TIME’ and you are done! Look at Tonia. :)
He goes around to high five everyone and says, 'Keep it goin’, keep it pushin’, keep it workin’.’ Nice words.
If you like stretching, need to stretch, have time to do this workout - it is fantastic. I have an issue where I see a lack of torching hundreds of calories during a 'workout’ as a waste of time. HOWEVER, I know this is very beneficial and I still do it! I forsee using this before/after a race. :)
I wore my HR monitor so you could see what this workout accomplishes (HR-wise). It is not as simple as you think it might be but do not plan to torch calories. :)
Happy stretching everyone! Do not skip this workout - it’s only 25 minutes and your muscles will thank you. I let my body rest today and did not do any lifting.
However, starting tomorrow, I AM BACK AT IT!