Focus T25 Beta Week 2 – Completed

This is great news! After many injuries (mostly my lower back), common colds and other bugs I do not care for, I have made it to Week 3 of Beta.  Finishing Week 2 was tough, but totally worth it!

Workouts this week:

Dynamic Core

Really enjoyed this workout. I am not a big fan of cardio routines, and yes I see the irony in that I am working out using a mostly cardio routine. This is a great workout, thoroughly enjoyable! Your abs will get a good workout from this. There are a lot of great moves, I am personally a big fan of the moves in the last ten minutes, where you get a great back workout. I have had to push myself harder in this workout, as I do not think I am working my abs as much as I should. As long as you concentrate on keeping your core tight, you should have no issues with getting the most from this workout.

Core Cardio

This is a great cardio routine, I highlighted the cord cardio, as it will kick your heart and lungs into overdrive! I start off strong, where I am keeping up with everyone on screen. But about half way in, clutching my knees I end up following the modifier! (Booooo I hear you cry) Yes sorry about that. It’s not as easy as I hoped, the last chest infection I got took its toll. But I am trying my best here. After a few minutes in “modifier” mode, I get back to full speed, but I have managed to find the middle ground which works well for me whilst. Not quite full on moves, and not quite modified moves, right in the middle.

Rip’t Curcuit

Easily the best workout of the week. I love doing weights, but this one has you moving a lot, so I opted for a lower range on the weights. 7kg to begin with. This did not seem too difficult, and by the end of the workout, I was not as sore as I expected. My advice here would be to complete one full workout using a weight set which you find is about 40% of your limit, and then increase it In the video they use the same weights throughout, and there is no time to increase them. The next day there was no muscle soreness, well, very little. I will be increasing the weight this week. Will see how it goes. There are two issues with working out like this: (1) Different muscle groups have different strengths, and (2) If you have conventional weights with spin locks, like I do, it takes time to change the weights. That being said, my previous comment stands true, I will increase the weights for next weeks session.

Upper Focus

Woo hoo! Another great workout! Had the same issue here with the weights, just not enough. Remember waking up without any soreness. At the very least, with the slower range of movements, you will be able to concentrate on keeping your core nice and tight, providing you with a much needed core session. I know it’s not the same as crunches, etc, but it still helps. One more thing, there are some movements where you need to squat, just make sure you push through the heels on these. To ensure you have the correct posture, keep your back straight and try to raise your toes. Raising your toes, will ensure you put the weight into your heels.

Rip’t Circuit & Speed 2.0

Complete both back to back if you can. I completed both session and only then did I do the cool downs.  This way you do not give the body time to recover, you keep it nice and warm and ready for a great session! I would love to hear other people thoughts on this. I thought this would be the best option. What do others think?

Speed 2.0 was a killer, after a a Rip’t Circuit, working on Cardio is tough. I found it hard keeping up and ended up having to visit the “modified” section a few times. But when modifying, I made sure I was still in the game, forcing myself to move a little bit faster. This kept my heart rate up and helped keep me in the zone! Just push through, you’ll be alright!!

Day 1 – Dynamic Core

Moves List

  • Split Lunge Ability
  • Low Switch Kick
  • Double Switch Kick
  • High Switch Kick
  • Static Uppercut
  • Jack Uppercut
  • Twisting “T” Abs
  • Twisting “T” Abs Lower
  • Speed Knee Kick (L)
  • Hammer Kick (R)
  • Speed Knee Kick (R)
  • Hammer Kick (L)
  • Sprint + Table Top
  • Crisscross + Half-Tuck Jump
  • Shuffle + Sprint Kick
  • Connecting Deep Squat
  • Torso Lift
  • Alternating Straight Leg Scissor
  • Hip Up + Reverse Crunch
  • Butterfly Leg Lift (L)
  • Butterfly Leg Lift (R)
  • Seated Knee Crossover (L)
  • Seated Knee Crossover (R)
  • Bicycle Abs + “V” Hold
  • Hands To Feet + Reverse Crunch
  • Side Plank (L)
  • Superman
  • Walking Pike-Up
  • Rocketman
  • Side Plank Hip-Up (L)
  • Side Plank (R)
  • Superman Pulse
  • Full Pike-Up
  • Rocketman Pulse
  • Side Plank Hip-Up (R)
  • Side Plank Up + Over (L)
  • Side Plank Up + Over (R)
  • Plank Walk + Squat Pyramid
  • Cool Down (3:30)

Day 2 – Core Cardio

  • Split Lunge Agility
  • Low Switch Kick
  • Double Switch Kick
  • High Switch Kick
  • Static Uppercut
  • Jack Uppercut
  • Hop Forward + Back
  • Hop Side + Side
  • Alternating Speed Knee Slow
  • Alternating Speed Knee Fast
  • Twisting “X” Lunge
  • Twisting “X” Deep Lunge
  • “X” Lunge + Touch Shin
  • “X” Lunge + Touch Floor
  • Demi Squat Walk
  • Deep Squat Walk
  • Squat Walk + Touch Floor
  • Air Plank Jump
  • “T” Twist Front Pulse
  • “T” Twist Lunge Pulse (L)
  • “T” Twist Lunge Pulse (R)
  • Rotating “T” Twist
  • BURNOUT
  • Alternating Speed Knee Fast
  • “X” Lunge + Touch Floor
  • Air Plank Jump
  • Rotating “T” Twist
  • High Jump In Place
  • Control Hop Side + Side
  • Double Hop Rotation
  • Single Hop Rotation
  • Hammer Kick (L)
  • Speed Kick (L)
  • Hammer Kick (R)
  • Speed Kick (R)
  • Shuffle Feet
  • Shuffle + Hop Up + Back
  • Shuffle + Squat
  • Shuffle + Burpee
  • Plank Tap Feet Out + In
  • Plank Tap Arms Out + In
  • Plank Diagonal Tap
  • Plank Diagonal Lift
  • BURNOUT
  • Single Hop Rotation
  • Speed Kick (L)
  • Speed Kick (R)
  • Shuffle + Burpee
  • Plank Diagonal Lift
  • Floor Sprints
  • Running Spider Lunge
  • Body Sprint
  • Full Body Run
  • Cool Down (2:30)

Day 3 – Rip’t Circuit

  • Slow Control Jog
  • Squat Push-Up
  • Palm-Down Squat Thrust
  • Alternating Straight Leg Kick
  • Speed + Agility
  • Reciprocating Bicep Curl
  • Deep Lunge Pulse (L)
  • Deep Lunge Pulse (R)
  • Alternating Straight Leg Lift
  • Alternating Speed Knee Fast
  • Arnold Press
  • Weighted Squat Pulse
  • Dual Heel Tap
  • High Switch Kick
  • Single Leg Lawnmower (L)
  • Single Leg Lawnmower (R)
  • Air Plank + One Leg Burpee
  • Hip-Up + “V” Hold
  • High Jump + Twisting Abs
  • Single Leg Tricep Press (R)
  • Single Leg Tricep Press (L)
  • Deadlift + Curl Squat
  • Knee In + Out Tap Down
  • Half-Tuck Jump
  • 4-Count Wide Push-Up
  • Weighted Moving Squat
  • 4-Count Dual Leg Lift
  • 5-Count Power Abs
  • Cool Down (3:15)

Day 4 – Upper Focus

  • Split Lunge Agility
  • Low Switch Kick
  • Double Switch Kick
  • High Switch Kick
  • Static Uppercut
  • Jack Uppercut
  • Plank Hold
  • Starter Drill + Burpee
  • Basic Push-Up
  • Starter Drill + Push-Up
  • Chest Opener
  • Chest Opener + Jump
  • Shoulder Press
  • Arnold Press
  • Alternating Front Raise
  • Dual Side Raise
  • Sprint + Jab Punch
  • Single Arm Fly (L)
  • Single Arm Fly (R)
  • Dual Arm Fly
  • Dual Arm Fly + “V” Leg Hold
  • Straight Arm Double Jack
  • Double Jack + Alternating Toe Tap
  • Sumo Alternating Row
  • Sumo Dual Row
  • Sumo Hip Thrust
  • Sumo Upright Row
  • Shuffle + Heisman
  • Shuffle + Heisman Turn
  • 90° Hold Bicep Curl (L)
  • 90° Hold Bicep Curl (R)
  • Dual Bicep Curl
  • Reciprocating Bicep Curl
  • Single Arm Jab (L)
  • Single Arm Jab (R)
  • Bent Knee Hip-Up
  • Bent Knee Tricep Dip
  • Straight Leg Hip-Up Hold
  • Straight Leg Hip-Up
  • Shuffle + Half Tuck Jump
  • Side Plank Up + Over (L)
  • Side Plank Up + Over (R)
  • Alternating Shoulder Press
  • Alternating Bicep Curl
  • Basic Push-Up
  • Hip-Up + “V” Hold
  • Cool Down (3:25)

Day 5 – Rip’t Circuit & Speed 2.0

  • Round 1 Level 1 (30-40 seconds for each move)
  • Out + Out Turn
  • Quick Feet Up + Back
  • Alternating Speed Knee Slow
  • Slow Mountain Climber
  • Jab Out
  • Low Switch Kick
  • Speed + Agility
  • Up + Over
  • Round 1 Level 2 (15-20 seconds for each move)
    • (Repeat 8 previous moves)
  • Round 1 Level 3 (8-10 seconds for each move)
    • (Repeat previous 8 moves)
  • Round 2 Level 1 (30-40 seconds for each move)
  • Low Crossjack
  • Hop Up + Back
  • Hop Hop Squat
  • Squat Hop Up + Back
  • Single Leg Speed Knee (L)
  • Single Leg Speed Knee (R)
  • Jack Uppercut
  • Zigzag Hop
  • “X” Lunge Speed Time
  • Round 2 Level 2 (15-20 seconds for each move)
    • (Repeat previous 9 moves)
  • Round 2 Level 3 (8-10 seconds for each move)
    • (Repeat previous 9 moves)
  • Jog Recovery
  • From Top Level 1 (10 seconds for each move)
  • 8 moves from round 1 and 9 moves from round 2 (2x)
  • Jog Recovery
  • From Top Level 2 (5 seconds for each move)
  • 8 moves from round 1 and 9 moves from round 2 (1x)
  • Jog Recovery
  • Cool Down (2:30)
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One thought on “Focus T25 Beta Week 2 – Completed

  1. Pingback: Grappleberry | FOCUS T25 BETA WEEK 3 – COMPLETED

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