Dumbbells and Diapers

Hello there! My name is Bethany. I am a mother. A certified personal trainer at Lifetime Fitness in Lenexa. I am a fitness fanatic. I had my daughter in September of 2011 and was back to working out a month after having her. I understand working, being a full time mother, exercising every day, and eating healthy for both myself and my family. Click on the About Me page to learn more!
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So - I am super sore from my shoulders down to my ankles as a result of starting Focus T25 and doubling it up with my already in progress Body Beast.  Nevertheless, I carry on.  You will see me shift a day or two around here soon because I have a 5K on July 4th.  

Anyways - LET’S REVIEW THIS MONSTER!

Focus T25: Alpha Total Body Circuit.  (This is on the same disc as Speed 1.0 which threw me off for a…little while…)

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  • Length: 25 minutes unless you count the Shakeology commercial and Shaun T dance music intro at the beginning and cool down at the end and it is really 30 minutes.  Either way - you got time for dis!
  • Equipment needed: ‘Nada’

Remember how I told you Cardio and Speed 1.0 did not have a lot of floor work?  Well - it’s time.  Like the previous two - you can follow Tania for the modified/less intense moves.

Things are about to get ridiculous.

Warm up:

  • Alternating knee lift

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  • Lift on toes -cute hubby Scott!  I feel like I need some cooler shoes…or more shoes.  Shaun has a lot of shoes.

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  • Slow control jog
  • High knee jog

'This is a full body workout.  Now, your focus is gonna be on a lot of things.  I just need you to focus and pay attention.  Think about it - it's only 25 minutes of your day and I'm asking you to give me everything you've got.'

Okay, I’ve got this.  So far.  I am pretty sure Shaun t is helping me learn to run correctly (heel up).

22:55 minute marker

  • Hop hop turn - I remember this one.

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  • Jump rope run (keep core tight)

'We're not just jumping rope.  We're jumping with a purpose'.

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  • Hop hop hook
  • Hop hook squat

ONLY FOUR MINUTES HAVE PASSED?  It is hard to move as fast as them!  My prime motive is to not fall over at this point.

21:00 minute marker

  • Shoulder tap (L)

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  • Shoulder tap (R)

My daughter got sneaky while I was trying to take these photos and decided I was a bridge.  See her progression?

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  • Left-right push-up - this reminds me of the Asylum 2 warm-up!  I am starting to feel extremely worn out.  So is Scott - look at him.  I feel ya man.

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  • Tap push-up - I think I fell to my knees once or twice out of exhaustion during this move.

18:51 minute marker

  • Alternating front lunge

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  • Front lunge + squat

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  • Front lunge + 2x squat
  • Lunge squat progression

16:55 minute marker

  • 2 + 2 jabs

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  • 2 + 2 rotating jab - The hardest thing is keeping up with the tempo.  These are fast or I am tired.
  • 2 + 2 in + out jab

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  • 2 + 2 moving jab

'Now what are you punching for?  There's a purpose behind this - there's a focus behind this.  Okay?  Try to stay in control of your body.'

Oh Shaun.  I’m punching with a purpose.

15:00 minute marker:

  • Plank hold

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  • Plank walk
'You wanna act as if you have a glass of water on your back and you wanna try to eliminate the spillage'.
  • Plank walk + in + out abs

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  • Plank walk + squat hold

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13:05 minute marker
  • Sprint it out
  • Power squat

'That 'T' stands for Shaun T but it also stands for 'time'.  Twenty-five minutes of time.'

I am a bridge again.  Look at that little troll!

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  • Sprint + power squat

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  • Sprint turn + squat center

11:00 minute mark

  • Walk feet in + out

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  • 3 hops in + out - he pretends to have a string above Scott’s hips to show you how they should raise

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  • 2 hops in  + out
  • Pike-up - he picks on blonde girl and practically pulls her hips up.  I tried to get my hips as high as I could but I was getting worn out.  Where is Shaun T when you need him?  :)

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9:30 minute marker

  • Left side squat
  • 180 degrees hop squat
  • 180 degrees squat + touch floor

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  • 180 degree squat + burpee

The blonde girl is so red in the face…. it’s understandable.  These are ridiculous.

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7:22 minute marker

  • Alternating spider lunge
  • Spider lunge + push-up

'Bigger range of motion means bigger results.'

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  • Spider push-up

Look at all this sweat.  These people are struggling.  I am spitting sweat.

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  • Oblique knee push-up - all the cast members are hollering in pain.

Burnout 1: 5:20 minute marker (so I am already dying… then we have to do this business)

  • Tap push-up
  • Lunge squat progression
  • 2 + 2 moving jabs

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  • Plank walk + squat hold
  • Sprint turn + squat center

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  • Pike-up

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  • 180 degrees squat + burpee
  • Oblique knee push-up

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  • Floor sprints

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1:00 minute marker

  • Body run

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'Nail this workout.  NAIL IT!  This is the hardest I'm gonna be on you in the week.  Okay?  This is your foundation.'

 Then, this happens:

TIME!!!!

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Cool down/Active stretching (3:15 minutes):

  • Inhale arms up, exhale arms down
  • Shoulder/back stretch

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  • Quad stretches

Talk about balance….

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  • Fingers interlocked above head - stretching to sides
  • Flat back + arms out + touch floor

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My daughter thought she would try stretching with me.  :)

Final Thoughts:

  • Yes, this is Spiderman training.  The spider moves are familiar from Asylum (one of his other programs) so I had a leg up (hahah, get it?) on the moves.
  • Holy hell Batman this workout was intense.  I did not burn as many calories as yesterday (because I am pretty sure my body was in shock doing Speed 1.0) but it was still a great workout.  It works the legs, arms and core.  TOTAL BODY right?! 
  • It was also Body Beast: Bulk: Arms day so I did that afterwards.  During Focus T25 I was thinking, ‘Oh yeah, this is a GREAT WARMUP to arm day.’  No.

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  • If you remember to keep your core tight, butt to the ground, and try your best this is a fantastic workout for everyone.  I had to take a few breaths/breaks for my arms - do not feel bad if you do too.
  • There are no breaks/water breaks (like the last two workouts) so you either need to take your own, have a hose sprayed in your face (I am working on this), or wait until the end.
  • This is my favorite photo of the day.  My mother took these photos since I did my workout early in the morning (while my daughter was asleep for obvious reasons) and the hubby was sleeping/went to work.  Thanks mom!  These were taken later in the day (thus the makeup, lack of sweat, but lack of hair straightening due to my arms feeling like jello).

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Happy Total Body Circuit-ing!

  1. sweetla87 reblogged this from bethanybusche and added:
    I did this workout today. Week 1 Day 3! This girl is a body beast bc she is doing this workout and another!
  2. notsoaverageash said: Your daughter and her antics are SO adorable! I’m happy to read about your T25 experience, I can’t wait to get it! Keep killing it, girl!
  3. bethanybusche posted this