- 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 1You 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
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."
(forrás)
