Next up in the Focus T25 Gamma round is Rip’t Up!
Let’s hop to it! Er, well, let’s curl to it. By the way - anything named ‘Rip’t Up’ is pretty scary, right?
Length: 25 minutes unless you count the Shakeology commercial and Shaun T kablam intro at the beginning and cool down at the end and it is really 30 minutes.
Equipment needed: Dumbbells or Resistance Bands, miniMAT (optional), chin-up bar (optional)
This reminded me of Beta: Rip’t Circuit (obviously) but is more intense. As always, follow Tania for the modified movies.
You can use any size dumbbell you want but I recommend 8-15 pounds. I used 12 pound dumbbells and, in some instances, 8 pounds.
First, you warm up:
Low Switch Kick
Double Switch Kick
If you can’t tell already - I love the uppercuts….and I’m sweating.
22:10 minute marker: weights
Single Arm Row (L)
Single Arm Row (R)
Recip. Hammer Curl
17:13 minute marker: fast floor to arm work
11:45 minute marker: to the ground
9:35 minute maker: Down Dog work
7:44 minute marker: standing cardio work
Low Hook + Squat Hold
Low Jack Uppercut
Crossdown Punch Jack
5:42 minute marker: down to the mat
4:45 minute marker: GET UP
Single Leg (L) Tricep Press - 12 pounds may be a little too heavy here, again.
Single Leg ® Tricep Press
Arm Jack + Knee In - the guys are hollering.
4-Count Curl Press (L) - welp, try not to fall over! These take forever.
4-Count Curl Press (R)
Then, this happens!!!
I feel like this girl (who about fell over once or twice).
Cool down/Active stretching (3:20 minutes):
These stretches are vey welcomed after what just happened to my arms.
Hands interlocked overhead - stretch to each side
Hands interlocks - to front
Tricep stretch each arm (behind back)
Interlock fingers - palms out - stretch out back
Tricep stretch (across chest)
Interlock fingers behind back - push knuckles to floor
Hands behind head - stretch neck
Hand on head - stretch neck to sides