Focus T25 Day 3: Total Body Circuit

Let me start out this review by saying a few things.  First of all, I was sore today.  Not my whole body, but specifically my calves and hip flexors were hurting.  Once I started working out my calves were burning big time and my quads got in the mix there with the squats.  Second of all, this is not my favorite workout in this program.  It is an all-over workout, which is good, and it uses body weight, so no equipment.  I don't know there's just something about the flow of it that I don't like.  That doesn't mean I hate it or I'm not going to do it, I just don't love it.  I still ended up getting a great workout and was sweating big time, as usual.

Time for the review!

Today's Workout:  Total Body Circuit
Time:  25 minutes plus just over 3 minutes for the cool down stretch
Equipment:  None

The set-up of this workout is similar to the last workout:  do a progression of moves to get to a final move, then put all of the final moves together in The Burnout.  Unlike the last workout, this workout doesn't give you any stretch or rest throughout--it's constant up and down cardio and strength moves.

Warm-up:

• High Knee Lift (marching with knees high)
• Lift on the Toes (same as above, this time on the toes)
• Slow Control Jog (alternating left and right knee)
• High Knee Jog

• Hop Hop Turn (I would call this a hop turn:  you start facing left, hop once and then face the right)
• Jump Rope Run (back facing the left, alternate left and right foot forward and jump rope the arms)
• Hop Hop Hook (same as above, this time do a hook)
• Hop Hop Hook Squat (same as above, this time land in a squat with every hook)

Progression 1:

• Plank Shoulder Tap-L (in plank position, tap your right shoulder with your left hand and keep your core tight)
• Plank Shoulder Tap-R (switch hands)
• Shoulder Tap L and R with Push-Up (tap the shoulder left and right and then do a push-up)
• Shoulder Tap with Push-Up (tap the right shoulder, push-up, tap the left shoulder, push-up)

Progression 2:

• Alternating Front Lunge
• Alternating Front Lunge Squat (do the lunge on both legs, then jump into a squat)
• Alternating Front Lunge Squat 2x (same as above, this time jump two times in the squat position)
• Lunge Squat Progression (turn left lunge, center squat, turn right lunge, repeat)

Progression 3:

• 2 and 2 Jab (jab two times with your left arm, two times with your right, turning your hips and using your core)
• 2 and 2 Jab Turn (jab two times, then turn the other way, jab two times and repeat)
• 2 and 2 Jab In and Out (jab two times moving the feet in and out in a jack position, switch to other side)
• 2 and 2 Jab Moving In and Out (same as above this time move backwards with each jab and in and out--this is very fast!!)

Progression 4:

• Plank Hold (keep your core tight, back straight, elbows and shoulders in line)
• Plank Walk (in plank position, bring the left arm and left foot out, then bring the right arm and foot in to meet the opposite arm and leg, repeat)
• Plank Walk In and Out Abs (same as above, but do a plank walk left, then in and out abs, plank walk right, in and out abs)
• Plank Walk Squat Hold (plank walk left, jump into a squat position and hold, go back and down into plank and repeat on other side)

 Progression 5:

• Sprint
• Power Squat (jump down into a squat, arms out in front of you)
• Sprint Power Squat (sprint and then jump into power squat)
• Sprint Turn Power Squat Center (sprint, turn to the left, turn center and jump into squat, repeat on other side)

Progression 6:

• Walk Feet In and Out (in a plank position, walk the feet in four times, lifting the hips, then back four times)
• Hop 3x Feet In and Out (same as above but 3 hops in and out)
• Hop 2x Feet In and Out (same as above but 2 hops in and out)
• Pike Up (same as above but--you guessed it--one hop in and out)

Progression 7:

• Side Squat (simple squat facing left)
• 180° Squat (squat and then turn to face the right with a jump--use your core)
• 180° Squat Touch Floor (same as above but touch the floor each time you squat)
• 180° Squat Burpee (same as above, but do a squat right and left, back into burpee, hold the plank, then back into squat and repeat)

Progression 8:  (How are we still doing progressions?!?)

• Alternating Spider Lunge (in plank position, bring the right foot up to the right hand, back into plank, repeat with left)
• Spider Lunge Push-Up (same as above, but when the foot returns to plank, do a push-up, repeat)
• Spider Lunge Back Push-Up (right foot up, push-up, right foot back, push-up, repeat)
• Oblique Knee Push-Up (in plank position, bend the elbows into a push-up and then bring the knee up to the elbow--and try not to drop dead)

The Burnout:  (OMG, finally!!!)  Repeat all final moves of the progressions:

• Shoulder Tap with Push-Up
• Lunge Squat Progression
• 2 and 2 Jab Moving In and Out
• Plank Walk Squat Hold
• Sprint Turn Power Squat Center
• Pike Up
• 180° Squat Burpee
• Oblique Knee Push-Up

Stay on the floor!  Good news is we only have about 2 minutes left!

• Floor Sprints (in plank, alternate pulling your knees into your chest--I would call these mountain climbers on the floor)
• Body Run (alternate right and left foot forward and right and left arm forward--make this big, exaggerated and feet wide)

And just like that, you're done!  Whew!  This is a tough workout.  The up and down gets the heart rate way up and alternates strength and cardio moves so you get a great all over workout.  One thing that I want to say about the cueing in this workout is that to me, it's backwards.  I can't think of another workout that I've done where you start every move on the left, but for some reason, Shaun T does in this program.  I always want to start with the right, so usually I'm off sides.  It doesn't really matter, just is kind of odd and feels weird to start on the left!  I know I'll be feeling this workout tomorrow!