Focus T25: Beta Upper Focus

Today I did Focus T25: Beta UPPER FOCUS (which would be day 40 on the Focus calendar).

I decided this was a good day to work my upper body since I did not have a Body Beast workout on this day and it was two days before my 5K. If you are following my hybrid - you may also be doing Dynamic Core with this one!

• Length: 25 minutes unless you count the Shakeology commercial, Shaun T weight lifting intro at the beginning and cool down at the end then it is really 30 minutes.

• Equipment needed: Dumbbells or Resistance Bands + miniMAT (optional)

When I saw Shaun T in pants for the first time I was perplexed. I reminded myself that this was ‘upper focus’ but still, pants get in my way. He does wear some cool neon green shoes.

Tonia is the modifier like always - follow her for low impact moves! Hey hey! Girls in the front.

Warm-up:

• Split lunge agility

• Low switch kick

• Double switch kick

• High switch kick

• Static uppercut - FLEX the biceps!

• Jack uppercut

21:45 minute marker:

• Plank hold

• Starter drill + burpee

• Basic push-up - I did a few on my knees.

• Starter drill + push-up - ERMAGERDNESS!!

• Chest opener

• Chest opener + jump

Welp, my upper body is burning.

18:43 minute marker:

• Shoulder press - You will see that I used 12lb dumbbells for this workout.

• Arnold press

• Alternating front raise

• Dual side raise - 'Keep goin’ cuz I’m about to burn you out!’ Heavvvvvvy.

Shaun tells you not to throw the weights - as I am throwing them down to the side. :-/ Trying to keep up here Shaun but he had a good point.

• Sprint + jab punch - get that HR up!

15:45 minute marker:

• Single arm fly (L) - Well this takes a lot of control.

• Single arm fly (R)

• Dual am fly - I felt like I should be doing this on a ball like in Body Beast.

• Dual arm fly + “V” leg hold

• Straight arm double jack

• Double jack + alternating toe tap

12:18 minute marker

• Sumo alternating row

• Sumo double row

• Sumo hip thrust

• Sumo upright row - Love seeing my deltoids during this! :)

• Shuffle + heisman

• Shuffle + heisman turn

9:15 minute marker:

• 90 degrees hold bicep curl (L)

• 90 degrees hold bicep curl (R)

• Dual bicep curl - ALRIGHT, my biceps are burning.

• Reciprocating bicep curl

• Single arm jab (L) - do not move anything but your arm.

• 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

3:05 minute marker:

• Side plank up + over (L) - If you are tired, you just have to keep pushing yourself because these do not last forever.

• Side plank up + over (R)

2:05 minute marker:

• Alternating shoulder press

• Alternating bicep curl

My daughter decided to bring me the lamp shade (that I removed for lighting). That’s helpful.

• Basic push-up

• Hip-up + “V” hold

Then….

Cool down/Active stretching (3:25 minutes):

• Inhale arms up - interlock - stretch to sides

• Arms to front - try to pull apart

• Tricep stretch behind head

• Arm circles

• Interlock fingers - palm out

• Arm across tricep stretch

• Bicep stretch

• Interlock fingers behind back - push knuckles to floor

How cute is she?

• Neck stretches - This felt amazing and made me think I should go do some yoga.

• Inhale arms out - exhale down

Final Thoughts:

• Scott (the hubby) is in this video like always! He gets a really intense workout and he struggles through this one a bit.

• I burned around 300 calories with this workout - which is not the highest for the Beta workouts but it worked my upper body well. You can click the photo for Garmin Connect (HR/calories) details.

• As opposed to INSANITY’s lack of weights, this workout (and Rip’t Circuit) uses dumbbells/resistance band! I love that Shaun has integrated this into the program. I do not plan to stop lifting heavy (Body Beast) but I respect this workout as one for someone who should be doing resistance training and/or is just starting/beginner.

• Remember to keep your core tight!

• This one does not have a 'burnout’ which was exciting. ;) However, this one did not burn as many calories as I am used to with Shaun T so I had a hard time talking myself out of doing another cardio workout (I did not have the time and my body told me it needed to stop).

Happy Friday everyone!