Archive of ‘Back’ category

Focus T25 Review – Day Three – Total Body Circuit

FT25 Day 3Today I have done the Day 3 Focus T25 workout, which is Total Body Circuit.

With this one there were a lot of progressional moves which Shaun T seems to love, and I can see why. It shows you where you begin to struggle and will help you to see where you’re improving over the weeks.

What I also found good is that because it was circuits it was changing the muscle group focus so just when I thought my poor thighs could take no more lunges and squats you would then do some jabs and focus on your core and I would forget how hard my quads were working. I think it’s great to have a distraction and lots of variation otherwise I end up concentrating on the ache and watching the timer!

However I often found that I couldn’t keep up with the speed at which they were all going and being able to maintain control over my movements. It’s really important to make sure you’ve got the moves perfected before you try and keep up, so at points of this workout I did slow it down or follow the modified routines so I could teach my muscles how to maintain that control. Sometimes I find that disheartening that I’m not keeping up, but then I just have to remind myself that by week 5 I should be at a level where I can keep up and I will see the improvement with ever time I do the workout!

 

Love Roo xx

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Focus T25 Review – Day Two – Speed 1.0

FT25 Day 2I have always said and still maintain that my body was built for comfort and not for speed so I was dreading this one!

As I mentioned in my Day One Review my calf muscles were already burning so I knew this was going to be tough and I can honestly say I had to tick the “I barely made it” check box on my schedule 🙁 But I did it so I get plus points for finishing 🙂

What really killed me was the final blowout where you go a little bit nuts and all I wanted to do was stop. So I looked to see what Tanya was doing as the modifier and kept up with her. I had a killer spin session a few years ago and always have a little bit of fear that I am going to injure myself again so sometimes that holds me back from really pushing myself to the max when I am already in pain. I am still learning how to listen to my body and to see what it will let me do. But in my opinion it’s best to push gently otherwise one moment of false confidence can result in weeks or months of not being able to exercise at all.

What I really enjoyed about the Speed workout is that whilst you don’t get a break you are almost made to feel like you get a rest period by breaking up the speed segments with stretch and balance exercises. You’re still working every muscle in your body especially your core but you feel like you can catch your breath and prepare yourself for that next burst you know is coming your way!

I’m looking forward to trying this again next week when my calf muscles are not so tight! I am hoping I will find it a bit easier, but as my other half kindly reminds me “there’s a lot of gravity working against those big legs of yours!” (cheeky sod!) so the proof will be in the pudding. Ooh pudding …….. no! Focus Roo! It’s all about Focus T25!!

 

Love Roo xx

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Focus T25 Review – Day One – Cardio

So as promised I am writing about and sharing my Focus T25 experience! Here’s how day one’s cardio exercise went:

I think having done Insanity, this wasn’t as much of a shock to the system however it was by no means easy! The big difference though is that you don’t get a single break so it’s constant and I found myself looking at the countdown which at times felt like it was standing still and tormenting me! I think if I hadn’t done Insanity then I would have really struggled with this workout as I had never really done high intensity workouts before.

It was super tough though, as usual there’s a lot of jumps, intensity and putting pressure on those calf muscles and the next day (and the day after that!) they were throbbing and felt like they were tearing in 2. The stairs became my nemesis! My boss found it hilarious as we went to London for the day and every tube station we got off at we had to take what felt like a million steps to get out. London folk if you heard someone screaming the “F” word whilst hobbling up the stairs that was me!!!

What I loved about Focus T25 was that it is achievable. When you mark off your schedule you can select that you nailed it or barely made it. I would like to think I was somewhere in the middle because whilst I wasn’t bouncing around like Tigger afterwards I also wasn’t lying on the floor in a heap and sobbing.

I also loved that Tania “The Machine” from Insanity was doing the modifier workout. I found her almost intimidating when I did Insanity because she was a machine and it’s really nice to see her as a bit more human in Focus T25 and doing an “easier” version of the workout. So for those exercises that you are struggling on you can drop down to a modified workout and still work hard and you can keep up with Tania The Machine!! Satisfaction levels high and smug face inducing! 🙂

My verdict: Love it! Hard work. Drink plenty of water before you start (and have a wee! You don’t want to stop half way through!), work hard and feel great about yourself even if you have to do the modifier workout – remember it’s only Day One, nobody expects you to be able to ace it. Bonus – It takes up less of my evening so I can do the other things I really enjoy too without it feeling like a burden or a chore.

I’d love to hear how you got on with it!

 

Love Roo xx

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Back Workout – Dumbbell Arm Rowing

Back workouts are great preparation for when you want to wear a nice strapless dress or top in the summer and you don’t want any wobbly bits bulging over the top. It’s muffin top for your shoulders! Not a great look!

So it’s always really important to remember that you need to exercise within your ability, don’t over work or over stretch yourself and keep your form right otherwise you could do some damage and nobody will be able to see your hard work if you’re lying in bed because you can’t move from overdoing it!

So here’s how to do a dumbbell row:

Dumbbell Row1. Take a weight in each hand.

2. Whilst keeping the weights down bend over with a flat back until you are parallel with the floor and keeping your legs slightly bent.

3. Bend your elbows and pull the weights up towards your body until your arms are level with your body in a rowing motion. (remember to squeeze your back muscles and engage your abs whilst doing this to get the maximum results)

4. Then release and lower your arm slowly and keeping it controlled (don’t lock your elbows!) and then repeat. Do this for 10 – 15 times and then swap and repeat with the opposite arm.

5. Repeat a rep of each arm up to 3 times.

Note: An alternative to this exercise is to use a step or platform, raise one leg and row with one arm at a time (the opposite arm to the raised leg, whilst your weight free hand is resting on your raised thigh).

If you do this a couple of times a week you’ll be able to start increasing the weights and eventually have a back to make a supermodel jealous!!

 

Love Roo xx

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