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Focus T25: Gamma Rip't Up

August 31, 2013

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:

  • Split Lunge Agility

 

 

  • Low Switch Kick

  • Double Switch Kick

 

  • High Switch Kick

 

  • Static Uppercut

  • Jack Uppercut

 

 

 

 

 

If you can’t tell already - I love the uppercuts….and I’m sweating.

 

22:10 minute marker: weights

  • Wide Row - this is where you can choose dumbbells or the chin-up bar.

 

  • Single Arm Row (L)

  • Single Arm Row (R)

 

  • Straight Arm Fly - use light weights or the chin-up bar.

 

  • Lat Pulldown

  • Recip. Hammer Curl

 

  • Tricep Kickback Palms Up - 12 pounds is a LITTLE too heavy here.

 

  • Tricep Kickback Palms Down - and here.

 

  • Recip. Wide Curl

 

  • Single Leg (L) Shoulder Press - ignore my mother in the mirror :)

 

  • Single Leg (R) Shoulder Press

 

17:13 minute marker: fast floor to arm work

  • 4-Count Push-Up - my daughter is sweeping underneath me.  These are so slow I did some on my knees.

 

  • Upright Row

 

 

 

  • 2-Count Push-Ups

 

  • 90 Degree Shimmy Up - OH MY GOSH?!

 

  • 90 Degree Shoulder Shrug - these people are dyin’.  As am I… but my daughter is sweeping the walls, don’t worry.

 

 

  • Basic Shoulder Shrug - LOVE the shrugs.

 

  • Standing Rocketman

  • Recip. Lawnmower

 

  • Deadlift + Knee Raise (L) - Shaun’s loving’ the deadlifts - GOOD!

 

  • Deadlift + Knee Raise (R))

  • Deadlift + Shoulder Shrug - GO TRI GO!

 

11:45 minute marker: to the ground

  • Recip. Push Press

 

 

  • Dual Push Press + Knees 90 Degrees - talk about one way to make sure you keep you kegs up…

 

  • Recip. Push Press + 6" Hold - my daughter decided to make these even harder on me during the photos.

     

 

  • Dual Push Press + Scissor Legs - by this time I have said a few chosen cuss words.

 

 

 

9:35 minute maker: Down Dog work

  • Down Dog + Plank

 

  • Down Dog  + Alt. Leg Plank

  • Down Dog + Alt. Leg Push-Up - I was laughing in absurdity during this because I was so worn out.  I took a few breaths on my knees.

 

  • Down Dog + Oblique Push-Up

7:44 minute marker: standing cardio work

  • High Hook - my daughter is apparently getting taller and figured out she can’t just walk through my legs anymore.

 

  • Low Hook + Squat Hold

  • Low Jack Uppercut

  • Crossdown Punch Jack

 

 

 

5:42 minute marker: down to the mat

  • Superman Pulse 

 

  • Rocketman Pulse - light weights

4:45 minute marker: GET UP

  • Single Leg Dual Curl (L)

 

  • Single Leg Dual Curl (R)

 

  • Single Leg (L) Tricep Press - 12 pounds may be a little too heavy here, again.

  • Single Leg ® Tricep Press

 

  • Arm Push-Up Jack

     

 

  • 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)

 

  • 2-Count Curl Press (L)

 

  • 2-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)

  • Arm circles

  • Interlock fingers - palms out - stretch out back

 

  • Tricep stretch (across chest)

  • Bicep stretch

  • Interlock fingers behind back - push knuckles to floor

  • Hands behind head - stretch neck

  • Hand on head - stretch neck to sides

 

  • Inhale - exhale

BAM DONE!

Final Thoughts:

  • Well that was fun - my arms want to fall off.  The photo sesh’ was taken later in the day and I broke a huge sweat during it.

  • Scott (Shaun’s hubby) is in this video as well.  He is in them all and he is always working extremely hard and sweating about as much as I do.  :)  He continually has to run between the chin-up bar and his mat/dumbbells.  He’s impressive.

 

  • I did Body Beast Bulk: Chest beforehand (burned 246 calories) which was not the smartest idea.  My arms were toast.  I am excited to do this Focus workout when my arms are fresh.  In about 32 minutes, I burned around 310 calories.

 

 

  • It is fantastic to see Shaun T incorporating weights into his DVD videos.  Everyone should do resistance training and this is a good combination of cardio and weights.

  • Here are some cute photos from the shoot: :)!