FOCUS T25 BETA WEEK 3 – COMPLETED

Woo hoo! Getting there! I have 6 weeks left…  Cannot wait to see the difference, I will be uploading my photos when done. Now onto the week. I have changed my workout week from starting on Monday’s to starting on Saturday’s.  This ensures I workout over the weekend, which, let’s face it, can sometimes be the hardest thing to do. Also, during the week I do a lot of walking, so this just adds to it. One other thing I have changed is my diet, I have a bowl of cereal in the morning once I get to work. It’s fine, it’s only a couple of hours after I have woken up. But, as soon as I wake up, I grab a protein shake, this fuels me from the get go. Then, like I mentioned my cereal once I get into work. Lunch is generally small, as is dinner. I have reduced my calorie intake to try and help with the fat burning. I really want to get rid of the belly! I am vegetarian as well, but lactose intolerant, so very little in the way of milk and cheeses. The bowl of cereal is the only milk I have in the day.  There are times when my body just cannot handle any milk, at which point I switch it out with Almond milk, just as nice, creamy and smooth, but had a distinct (not almond!) taste to it. I am not a big fan of Soya milk. Anyway, that was the change for the week. Keep it up people!

Here are my workouts for this week:

Core Cardio

I am trying very hard to keep my abs tight, it’s difficult.  I am always forgetting, but it’s fine, I have a new tactic, I just keep punching my abs. This is not the best method as you need your arms to balance during, for example, the squats, or the kicks. But it’s all good fun! With the squats, I don’t know if anyone else has this problem, but sometimes I end up putting more weight on the balls of my feet. To counter this, I put my arms out straight in front of me to change the centre of balance, and this helps me put the weight in my heels. You guys can have that bit of advice for free 🙂

Upper Focus

Ooooooo I am liking this! As I mentioned in my last post, I think my weights were a bit light. I only increased the dumbbells by 1kg, but I did feel it a little. I think I can go up more, but I want to keep the weights at a reasonable level so my posture during the movements is perfect. My advice here is, when doing curls or shoulder presses, bend your knees a little and tilt your hip. THIS WILL ONLY WORK IF YOU HAVE LIGHT WEIGHTS. If you try this with some stonking great weights, you will notice more pressure on your back, and you’ll end up doing yourself an injury. So please be careful!!

Speed 2.0

I still have a certain dislike for this workout. But pushed through! Forced myself to stay away from Tanya in the modified section. I had to slow down my movements just a little, but I did manage to keep up for most of it. So very please with myself. Is it just me, or does anyone else seem to forget to switch to a different move towards the end of the workout, where you are only supposed to do each move for like 5 or 6 seconds. I always get caught out as I am focused on the current move I forget to look at the TV!

Rip’t Circuit

Right, the increase in the weights is certainly evident today. I blitzed them today, it got to a point where I could feel the burn more than usual. Also, you get that funny saliva feeling in the mouth, maybe that was a warning from the body telling me I am about to throw up. Who knows! What I do know is, the increase in weight has really helped me focus my efforts on the muscles being worked out. This no longer felt like a cardio workout. The 1kg increase makes all the difference, you might be able to manage OK in the beginning, but by the end you muscles begin to lose energy and it takes more focus to keep a good posture. I also found myself shouting at myself to keep going. Crazy? Maybe a little…. Oh dear…

Dynamic Core & Speed 2.0

Dynamic core is great fun, especially once you get to hit the back! The back routine is good fun, mixed in with the hip ups, and side plank. You really struggle towards the end, as I am sure, like me most people have weak Obliques, Erector Spinae and Thoracolumbar Fascia muscles. I was urging myself to just continue for a few more minutes. These really are the weakest of the bunch, also with my back issues, I had to pay close attention to this portion of the workout to ensure I got the most out of it. I can safely say I felt the burn all around the core. Another week down. Only 6 to go!

The Weeks workouts:

Day 1 – Core Cardio

See the previous post for the full list of moves (click here)

Day 2 – Upper Focus

See the previous post for the full list of moves (click here)

Day 3 – Speed 2.0

See the previous post for the full list of moves (click here)

Day 4 – Rip’t Circuit

See the previous post for the full list of moves (click here)

Day 5 – Dynamic Core & Speed 2.0

See the previous post for the full list of moves for both workouts (click here)

 

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Focus T25 and P90X3 – Day off 1

Firstly,  I would like to apologise to all the viewers. I began working out to get fit, but did not factor in business trips and other items which would stop me from working out or delay my overall end date. Also, didnt factor in any injuries I might sustain.

I have been working out barefeet for a while now, explained my symptoms to a doctor friend and his only words were “why the hell would you workout barefeet??”. To which I replied “its what the cavemen used to do?”. Well not actual working out, they do not have a DVD player to play the DVDs. Nor do they have a telly for that matter. Actually even if they did, not sure they would understand the English!

Right, let’s cut this short. On a trip, feet are hurting. Taking some time off the cardio routine to give my feet a rest and hitting the gym for some weights. Might crank out a P90X3 Challenge session. See how I feel. I’ll update this post with a picture of the gym tomorrow when I am there.

By the way, I am aware that I am still missing Agility X which I was meant to complete yesterday… give me a cpuple of days for the feet to rest and recover!

Day 26 – Focus T25 and P90X3

Ab Intervals/Speed 1.0 and Agility X

Focus T25 Ab Intervals and Speed 1.0

Lets see, this morning woke up and wife was already out for a jog. When she came back she knocked out a few sets of crunches, but as I was about to start my Ab Intervals session, she thought she would join in.  This made it really fun! 19 minutes flew by without even realising. So when she finally decided her abs had enough she left, by which time I had only 6 minutes left. This was great for me, as having her there pushed me to work harder but also the time went quicker as we were talking about the moves throughout the session.

Its not the same when you are working out on your own. It’s not like I can have a conversation with Shaun T. I mean I normally swear at teh screen when something is REALLY burning, but otherwise I am just telling myself I can push through it. Sad but true…. SO that was Ab Intervals. I was on my own for the Speed 1.0.  Which actually was a good workout today. Another day where I felt full of beans!

Now I know, you might have noticed a trend, I fast on Thursdays, and doing three workouts on a day I am fasting is probably not the best idea.  But I need to make sure I am keeping up with the program. That being said however I may just take Sunday off entirely and start my next Focus T25 week from Monday, which would then put my doubles day on a Friday. I’ll have a think about it before making the change. OK, so I think this is the first time I have managed both workouts in the morning. Normally I leave one for tomorrow, but not today! Nuh uh! I went like a trooper!

P90X3 Agility X

I didnt get time to do this one this evening. I will try and make up for it tomorrow if I can. But I am not holding my breath. Have a lot happening this weekend. But will keep updating regardless. If its not about the fitness (it should always be about fitness I hear you cry!) Then I have some other stuff I need to blog. Have a great day whatever you’re doing!

Day 25 – Focus T25 and P90X3

Total Body Circuit and Pilates X

All I can say is WOW! I think my diet has been spot on for a few days now, and energy was replenished fully today. Let’s get cracking with the details!

Focus T25 Total Body Circuit

So what changes did I make today?! I went for Gold! I tried not to modify anything…  So normally my arms are jelly and I have to drop to my knees during the tap push ups, today was better for me! I dug deep, and made sure I stayed with the normal push ups and I am thankful I did. Just to make it clear I was a little bit slower, I think I did one less rep than the rest on the screen. OK maybe two less reps.  But the fact here is, people, I did normal push ups all the way to the Burnout. Which made me feel amazing! 5 weeks in and now I can really see the difference in my fitness.  The fact I can do what I did today is great news.  My back is still hurting, and I think I need to stretch it more everyday. But that is something I need to work into an everyday routine, like perhaps before I go to bed. Will see if I can add in in today, the only problem is that I end up sweating, so will have to think this through.

Did I mention I used the push up stands during the shoulder tap routine? This allowed me to into a deeper press up!

P90X3 Pilates X

OK, am I the only pone who thinks this is a great session to end with. You get an awesome routine to start with, Total Body Circuit. It gets your heart rate up, covers exercising all muscles and then hits you with a great cardio session. Then you follow that with Pilates X, and you have the muscle stretches and extensions. This really helped me, it didn’t cool me down, but instead kept my heart rate up with the different moves under tension. I love the lower back session, it’s only a few moves, I’d have preferred to have seen this for at least 10 minutes, but I’ll take what I can get.

Clam Killer is still testing my core. I need a stronger core so I can stay on in the one arm plank for longer. This is going to be the key to future success in any of these workouts. It’s slow going but getting there. I managed to do a couple before failure on both sides…. Right, well, that’s all for now, I was going to upload a picture of my mat after I had finished the workout. But who wants to see a sweat stain?! If you do, I’ll update he post with it… Otherwise, keep up the good work!

This is how the mat looked after I had finished…

One sweaty mat and the stands that helped push me into deeper push ups!

One sweaty mat and the stands that helped push me into deeper push ups!

Day 12 Focus T25 and P90X3

Lower Focus/Ab Intervals and Pilates X

Focus T25 Lower Focus/Ab Intervals (moving to tomorrow)

So I was meant to cover two sessions today, but alas not enough time and not enough energy.  I woke up, and already hungry I decided I just would not be able to focus on the workout properly.  Finished off the morning session, had my protein shake and that was it.  The workout  is crazy! So it’s called Lower Focus, I wonder what that covers?! You guessed it, lower body. It’s pretty tough though.  I had a bit of a problem with the calf raises, as my Achilles started playing up again. So I have to be honest, it was difficult for me.  A number of times you would have found be grabbing my knees and trying to catch my breath. The number of squats he makes you do will have your Quads burning!  The lunges do not help with this either!! But here is the list, and you can see what I had to go through…

Lower Focus Moves List

  • Alternating Knee Lift
  • Lift On Toes
  • High Knee Jog
  • Slow Control Jog
  • Jack Feet
  • Double Jack Feet
  • Double Jack + Arms
  • Basic Jack
  • Basic Squat
  • Squat Pulse
  • Basic Squat + Arms Up
  • Control Squat Jump
  • Calf Raise (L)
  • Calf Hop + Arms Up (L)
  • Calf Raise (R)
  • Calf Hop + Arms Up (R)
  • Narrow Lunge (L)
  • Wide Lunge (L)
  • Deep Lunge Pulse (L)
  • Deep Lunge Hold (L)
  • Narrow Lunge (R)
  • Wide Lunge (R)
  • Deep Lunge Pulse (R)
  • Deep Lunge Hold (R)
  • BURNOUT
  • Control Squat Jump
  • Calf Hop (L)
  • Calf Hop (R)
  • Deep Lunge Pulse (L)
  • Deep Lunge Pulse (R)
  • Alternating Front Lunge
  • Front Lunge & Squat
  • Front Lunge & 2x Squat
  • Lunge Squat Progression
  • Abductor Squat
  • 2 + 2 Abductor Squat
  • 2 + 2 Stay Low
  • Stay Low Abductor Burn
  • 2 + 2 Knee Up
  • Up & Over
  • Up & Over & 2x Squat
  • Up & Over & Touch Floor
  • Deadlift Tap (L)
  • Deadlift Knee Raise (L)
  • Deadlift Tap (R)
  • Deadlift Knee Raise (R)
  • BURNOUT
  • Lunge Squat Progression
  • Stay Low Abductor Burn
  • Up & Over & Touch Floor
  • Deadlift Knee Raise (L)
  • Deadlift Knee Raise (R)
  • Hop Squat + Hip Flexor
  • Cool Down

P90X3 Pilates X

This was my evening session. This one is now a firm favourite of mine. Like he says you can put this DVD on at any time.  I agree, I can see myself using this DVD even after the P90X3 blocks are completed.Not much else to say other than, hip flexors are still tight, so I still can’t do much with the leg raises, but I give it my best.  Stretch and Flexibility will be the goal towards the end of this!

Is anyone else out there having a hard time with the final move in Pilates X?

Saw this, and thought “what a great quote”…

This is how you should feel after every workout!

This is how you should feel after every workout!

Day 11 Focus T25 and P90X3

Cardio and The Challenge

Focus T25 Cardio

Woo hoo, another Cardio session checked off the list! Getting into it now. Once again, tried sticking with the routine as much as possible, but sadly I do remember I had to modify a couple of the moves. The cardio aspect of my training is going to get there, but need to work on my diet some more, I think it’s a lack of energy which is really holding me back. The Pivot Lunge series is still kicking my butt! I hope by the end of the first block of training I get used to this. I also have a hard time with the high switch kicks, so I stand on my toes and just modify. To modify this move I reach for the toes and twist my torso just a little…

Keep your core tight people! Let’s get it done!!!

P90X3 The Challenge

This is the second run of this particular session, and I have to say I can see the improvements straight away.  I was able to do more chin ups and pull ups, with my feet on the chair :-(.  When I get to the stage where I can do a proper pull/chin up I will video it! The press ups were also improved a little, I was able to do more although I did have to drop to my knees half way through.  But still pushed through forward to keep up with what my numbers were (10 pull and 12 push – I know my limits people!).

The numbers show an improvement, let’s see if I can make next weeks better! Here’s the list of moves:

The Challenge Moves List

  • Wide Pull-Up
  • Standard Push-Up
  • Wide Pull-Up
  • Standard Push-Up
  • Chin-Up
  • Military Push-Up
  • Chin-Up
  • Military Push-Up
  • Close Grip Pull-Up
  • Wide Push-Up
  • Close Grip Pull-Up
  • Wide Push-Up
  • Vaulter Pull-Up (right hand facing forward)
  • Staggered Push-Up (right hand forward)
  • Vaulter Pull-Up (left hand facing forward)
  • Staggered Push-Up (left hand forward)
  • The Burnout

This is the yoga mat after I had finished my workout, yes indeed back to back workouts will give you a great sweat!

Back to back workouts give you a great sweat!

Back to back workouts give you a great sweat!

Day 10 Focus T25 and P90X3

Speed 1.0 and X3 Yoga

Focus T25 Speed 1.0

Wow!  Getting better bit by bit. Still working out barefoot, which some of you may shake your head at, but this allows my feet to move naturally. They are not restricted by any trainers (sneakers for the US contingency). I know a lot of people started using Vibrams when running, given the opportunity I think people might actually run barefoot if the opportunity arose. But I would not risk barefoot road running as you never know what you will step in. So yes, still working out barefoot 🙂 I think my feet are getting stronger, Lord knows the skin is getting tough down there. After 10 days though I can tell you that you need to rest your feet as much as possible.  Mine are aching a lot of the time, as I am having to walk a lot in shoes right now as I am a software trainer, so end up standing and walking around the class. At night, I rest them by raising them up, and giving them cold water shower. The shower cools them down and actually feels invigorating. Comment below if you think you have other ideas to make them feel better…

The session was good. I managed to stick with the team, and only had to modify a couple of time. I did not want to move slowly like last time, as I am sure this would slow down my heart rate. Instead I modified, but not like they tell you to, I went a bit more into it. So it was half way between the modified move and the full move so I got most of the workout but managed to keep the heart rate up. What do you guys think? Anyone think that’s a bad idea?

P90X3 X3 Yoga

I am starting to enjoy the Yoga sessions now. It’s a great stretch!! I still hate the beginning of the session as it’s all Warrior poses and although these are a great burn for the legs, they test me to my limits! I always breathe a sigh of relief when the Warrior moves come to an end, as I enjoy the balance series a bit more. I know that the warrior series is actually better for my leg strength and flexibility, so don’t think I don’t give it my all, I do. I make sure of it! So below are the moves list for the yoga session!

X3 Yoga Moves List

  • Child’s Pose
  • Downward Dog to Forward Hang
  • Sun Salutations
  • Sun Salutations Cresent
  • Airplane Over Leg
  • Sun Salutation
  • Warrior 1
  • Warrior 2
  • Reverse Warrior
  • Bound Side Angle Pose
  • Sun Salutation B
  • Warrior 3
  • Half Moon
  • Twisted Moon
  • Standing Splits
  • Cresent Pose
  • Wide Legs: Forward Fold, Bind Toes
  • Triangle
  • Twisted Triangle
  • Tree Pose
  • Extended Leg w/Toe Bind
  • Ted’s Chair
  • Crow
  • Vinyasa to Floor
  • Child’s Pose
  • Cat Dog
  • Bird Dog to Dog Dancer
  • Figure 4 Series
  • Plow/Shoulder Stand
  • Fish
  • Shavasana