Focus T25: Gamma Rip't Up
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
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.
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.
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.
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