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

• 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: :)!