Új fejezet / 2. szakasz / 10. nap / Edzés: T25 Gamma Deluxe Extreme Circuit

"Today’s review is on Focus T25 Gamma: Extreme Circuit, the third disc in the four disc program!

• 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)

So, my first thought was: Why is Shaun T wearing a hoodie (no sleeves) and no one else had a shirt on?  Granted, it is a cute T25 gray one and says ‘COACH’ on the back.

Andy uses the bands (as always), Scott uses the chin-up bar again, and Tania is the gal to follow for modified moves.  You have a lot of choices in Gamma.

You can use any weight dumbbell that you want but I recommend 8-15 pounds.  I tried using 12 pound dumbbells but had to toss them and grab my 8 pounds.

• Alt. Heel Tap - with weights in hand - holy crud 12 pounds was heavy.

• Upright Row

• Dual Shoulder Press

• Alt. Knee Crunch

21:00 minute marker: Burnout 1

You repeat each move at 15 seconds each!

• Alt. Heel Tap
• Upright Row

• Dual Shoulder Press
• Alt. Knee Crunch

20:00 minute marker

• Alt. Front Kick 90 Degree Hold

• Dual Hammer Curl

• Hammer Curl + Squat
• 90 Degree Straight Leg Hold (L) - WHA THE HECK!  OH my goodness.
• 90 Degree Straight Leg Hold (R)

16:00 minute marker: Burnout 2

• Alt. Front Kick 90 Degree Hold

• Dual Hammer Curl
• Hammer Curl + Squat

• Alt. Straight Leg Kick

15:00 minute marker

•  Weighted Burpee - with dumbbells, band, or chin-up bar.  Baahhhh burpees.

•  Tricep Push-Up - dumbbells in a triangle position.  This is not the easiest move!  I won’t lie to you - some of these were done on my knees.

• Weighted Squat

• Plank Crunch - hold your abs tight!

11:00 minute marker: Burnout 3

• Weighted Burpee

• Tricep Push-Up

• Weight Squat

• Plank Crunch

9:55 minute marker

• Elbow Mountain Climber - on the mat or at the chin-up bar.  Poor Andy is tired and Scott looks exhausted.  The blonde girl gives Shaun T ‘looks’.

•  Burpee + Front Kick - you have to drag yourself off the ground and do kicks at this point.. repetitively.

• Recip. Bicep Curl (L)

• Recip. Bicep Curl (R)
• Plank Walk + Spider Lunge

 6:00 minute marker: Burnout 4

• Elbow Mountain Climber - in spirit of Shaun’s hoodie…

• Burpee + Front Kick
• Recip. Bicep Curl

• Plank Walk + Spider Lunge - this eventually turned into a stretch for me because I was slower than those in the video.

4:56 minute marker

• Wide Fly + Hip Thrust

• Shoulder Press Twist - MAN.  If I had heavier weights I would be dropping them.

• Walking Ski Abs - things just got INSANITY-stupid.

• Dead Lift + Hammer Curl

1:00 minute marker: Burnout 5

• Wide Fly + Hip Thrust - I make weird faces when I do flyes - you do too, admit it.

• Shoulder Press + Twist

• Walking Ski Abs

• Dead Lift + Hammer Curl

THEN, THIS FINALLY HAPPENS:

Cool down/Active stretching (3:20 minutes):

• Inhale arms up and down
• Hands interlocks - to front - try to pull apart
• Quad stretch

• Fingers interlocked - stretch to sides
• Arms up - roll to ground
• Touch ground - flex quads

• Chin to chest - roll up slowly

Final Thoughts:

• This is 25 minutes of pure evil to your body.  I loved it.  I am going to nickname it: sweat all over the place madness.
• My arms feel like rubber bands.
• I love when Shaun tells the blonde girl that he isn’t worried about the hair in her face - good, because, my hair was in my mouth too."

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