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June 24, 2013

Focus T25, Workout in 25 Minutes a Day! By Shaun T

Don’t Have Time to Workout? No Excuses Now, T25 Is Here!

Focus T25 has now been released! If you are trying to find where to buy it, the link is right here:

Focus T25 is the first workout of it’s kind to allow you to burn as many calories in 25 minutes, as you do in 1 hour!  Yes you read that right, it won’t happen on Day 1 or maybe not even in week 1; but by the time you get into the 2nd week of this program, you’ll be a master of your fitness.  In 25 minutes a day, you can GET IT DONE!  No more excuses.

How Did the Focus T25 Workout Get Created?

Carl Daikeler was looking for a program for himself that was going to be an easier fit into his busy schedule as the CEO of Beachbody, something he could get in-n-out with. So he called up Shaun T the trainer and creator of the Insanity workouts. He asked Shaun if he could create a program for people with busy lives that could give them the same amount of intensity that you get in the Insanity workouts, but in half the time.

After that conversation, Focus T25 was born.

Is T25 For Beginners?

YES!!!  Focus T25 is for anyone.  That’s the beauty of this program.  If you’re that person who’s never done a Shaun T workout before, or never worked out before… we got you covered! If you’re an “Insaniac” and you’ve completed Insanity and/or Asylum, we got you covered too!

For the beginer: Focus T25 is the first program Shaun’s put out that has a modifier. Tonya also from the Insanity workouts, was coming off of having a baby, so Shaun grabbed her and asked if she’d be willing to be the modifier for T25, she said “yes!”  Her transformation with the program was truly amazing.  The baby weight is GONE!

If you’re an Insaniac and loved Insanity and Asylum, you will be challenged.  Once you master the moves (which for you will not take long) you’ll be cranking out a crazy calorie burn in half the time.  A lot of people ask if they can use it has a second workout and still do other stuff.  The answer is yes, but you need to know your body and be careful.  I personally don’t think you’ll need it.  So that’s on you!

Breakdown of T25

T25 is starting off with 3 phases; Alpha, Beta and Gamma.  Instead of me explaining, I thought I’d let Shaun do it for me.  Here’s Shaun T from our trip to Vegas at the Beachbody Summit telling you all you need to know about each phase.

The ALPHA Phase

The Alpha Phase of Focus T25 is all about focusing on building that strong foundation. Shaun T explained that Alpha was all about focusing on what you are doing, and getting the form down correctly so you can really take things up a notch in the Beta Phase of Focus T25. Alpha phase is a lot of fun to workout to and carries a nice rhythm you will learn.

It’s not about how fast you can do the moves or how many reps you can do. It’s all about proper formForm will get you the results with Focus T25.

 

The BETA Phase

Like the Alpha phase, T25 Beta phase is only 25 minutes per workout. However, unlike Alpha, the Beta phase is more intense cardio and starts to introduce you to using a few pieces of gear in the workout (some dumbbells and or resistance bands if you’d like).

 

The GAMMA Phase

The Gamma Kit is sold separately and includes four 25-minute workouts. Gamma focuses on strength which is a great phase right after the intense cardio you get from the Beta phase.

 

FOCUS T25, GET IT DONE!

Now it’s time to commit!  If you’re ready to launch the next phase of your fitness then pick up your copy of Focus T25 »

If you’re joining our T25 Challenge Group, then get ready for fun, hard work and PRIZES!!! We’ll plug you into our private Facebook group just for you and the other T25 peeps!  We’ll work exclusively with you to help you succeed in just 25 minutes a day!  Are you ready to go?

Want to connect with us, comment below or email us at [email protected]

 

 

June 5, 2013

What is Interval Training? A.K.A. Insanity?

What the heck is Max Interval Training?

Example of max interval training

Max Interval Training vs Your Traditional Workout


Interval Training – or some refer to it as “Max Interval Training” – is used in more intense workout programs like Insanity that enables people to improve their fitness performance by interspersing high-intensity work efforts (also known as drills) with short periods of recovery.

So in the workout Insanity, it works both the aerobic and anaerobic systems. During the high-intensity drills, the anaerobic system uses the energy stored in the muscles (glycogen) as fuel. The anaerobic metabolism works without oxygen, creating the burn you feel (lactic acid) as a result. During the recovery time (usually 30 seconds to a minute) your heart and lungs work together to return the oxygen to your body and break down the lactic acid.  The aerobic system uses oxygen to break down and use stored carbohydrates and turn them into energy.  So your body is working both systems, which in return, gets you greater results.

The benefits of interval training with Insanity will blow your mind. Just check out my friend Billy’s transformation before & after he did Insanity!

Instead of working out moderately with short bursts of intensity, Insanity uses interval training techniques to feature longer periods of of high-intensity exercise with short periods of rest in between. Usually 2 minutes of drills and 30 seconds of rest.

The Max Interval Training Concept Used in Insanity

As you see in the chart above, it perfectly illustrates the difference in intensity level between your “Traditional Workout” whatever that may be (Jogging, running, squats, etc.) and Max Interval Training.

By flipping what we have known in the past and causing the body to work harder with short periods of rest, Insanity has brought into the fitness world the idea of Max Interval Training. That’s when you use explosive cardio moves and plyometric drills, along with nonstop intervals of cardiovascular strength and power for the ultimate in conditioning programs.

Best part, nobody has to see you if you don’t want them to, because you do it in the privacy of your own home.

 

Is Insanity Right For Me?

Years ago, I would have answered that question with much less clarity.  Today, I can truly and confidently say it absolutely is. Max interval training is the way you want to go, that is, if you want super sonic, insane results.

After we became certified Insanity Instructors, where we teach live classes in the community, I realized that this program is definitely for everyone!

A friend of ours in Atlanta was telling me that her most popular Insanity class is with Senior Citizens. Why? Because as they put it this way: “We’re not dead, we still want to move!”  She actually showed us some amazing modifications that will allow anyone, from an elderly person, all the way to a person who is 100+ lbs overweight to do Insanity and get the benefits of interval training, while also proving to themselves that there’s nothing out there they can’t do and get amazing results.

Click HERE to learn more about modifications we have for Insanity.

Do you have any Interval Training tips or have a favorite workout that incorporates Max Interval Training? Please share them in the comments below!

 

June 5, 2013

How to Modify Insanity Workout Moves

How You Can Modify Insanity Workout So Anyone Can Do It!

One of the biggest things we run into with the Insanity workout program is fear.  Fear of the name first of all, “Insanity” sounds pretty intense. Then there is the fear that they just can’t do it. I wish you knew how many people tell me “that it looks too hard”, or “I could never do that!” Especially people who are 250+ pounds and older ones.

But believe me. It’s possible.

In May of 2013 my wife Alisha and I became Certified Insanity Instructors. While going through the certification we learn all the possible ways to modify moves to the Insanity workout I never would have thought about, the modifiers will allow you to still get a great workout on the right muscle areas but with a much lower level of intensity.

In this post I’ll be sharing many of the moves I learned. And I even made a video you can watch, if you prefer to do that rather than read 🙂

Proof That Anyone Can Modify Insanity and Make it Work

I always thought that if you were way over weight or older that Insanity was just not for you… I was dead wrong.

Insanity is great for those who are older, even elderly, or very overweight.

I wouldn’t have told you that before I got certified, but lucky for you and me, I went and got certified to teach live Insanity classes. In these classes, we learned some really “no brainer” modifications for Insanity that will allow anyone, and I mean anyone to be able to do this workout.

Genelle – our master instructor – told us that her most popular class for Insanity is senior citizens!  You read right, senior citizens.  She told us that they said “We’re old, but we’re not dead! We still want to move.”

Now if that doesn’t put some of you to shame, then I don’t know what would.

Demonstrations of Insanity Modifications

Now, for your viewing pleasure, in the video below you’re going to see several of the moves that we feel are the most challenging, presented in a way where someone who’s 100lbs or more overweight or has limitations can do Insanity. Enjoy!

Discription of the Insanity Modifiers

Each modifier outlined below is what I’ve shown in the video above.

Squat Modifiers

One of the first things that people have issues with is squats. Maybe you have some knee problems or knee issues and you can’t go all the way down. A couple of things you want to do is:

  1. Limit your range of motion. Try not going so deep into the squat. Make that you are into your heels, leaning back pushing your butt to the back. And not go down quite as far.
  2. Don’t do a squat. Pull your knees up. Almost like you are doing an exaggerated march with high knees hitting your hands to workout those same muscle groups but without having to bend over at all.

Level 1 Drill Modifiers

Instead of going down into a plank position, doing a pushup and then jumping back up, all you need to do if that is too much for you is:

  1. Do backward lunges. Stand straight up, step back into a lunge position, raising your arms into the air nice and level with your head, step back into the straight up position, lift your arms back into the air over your head and then alternate stepping back again with the opposite leg you started off with.

You can easily use this as a modified move, it is still a total body movement working the same muscles just at a much lower impact than jumping on the floor, do push ups and jump back up.

Push Up Modifiers

Okay when it comes to push ups a lot of people struggle with pushups. I’m talking about anybody that’s ever not been out of shape or that doesn’t workout the thought of pushups scares the heck out of them. I know that’s how I felt when I first started working out. Or maybe you aren’t scared to do them, but you get lots of pain in your elbows! There are lots of different options that you can choose from here:

  1. Do push ups on your knees. Just position your knees apart (about shoulder distance apart), then just go down and push yourself back up again. This modification uses way less body weight.
  2. Again. Limit your range of motion. Whether you are on your knees, or even your feet, you can limit your range of motion. Even if you are only dropping down 1 inch, that’s perfect! As you get stronger your range of motion will increase.
  3. Use power stands or push up bars. If you have wrist issues, I highly recommend them. They help you keep your arms and wrists aligned and straight so you don’t have to bend your wrists as much.
  4. Do Wall Push Ups. If you have wall space, you can literally lean on your wall. Put your hands on the wall, placing your feet as far back as you are can that’s within your comfort zone so that you are getting a workout in your upper body chest muscles and just do a push up against the wall. This will also help if you are having some wrist issues.
    • This one is similar to a modifier below for Mountain Climbers and Walking/Moving Push Ups, but with a slight… Modification 🙂

Walking, or Moving Push Up Modifiers

Doing walking, or moving push ups is a difficult and advanced move. Use the modifier similar to the wall push up, but with a little twist to take some of the intensity out of it so you can still get a great upper body workout:

  1. Use a wall. Get into the same position as if you are going to do a wall push up, but keep your hands close together, go down for the push up, move your right arm & leg out, do a push up, while coming up bring your left arm & leg back into your right arm & leg, do a push up and go back the other direction.

So it’s the same exact move as a walking/moving push up on the floor, except you are just moving down the wall using far less body weight to do it and far less pressure on your wrists and not as much body weight required.

NOTE: Because you are moving and leaning against the wall, please make sure that you are not doing this in a safe area, not on a slick floor, rug that can move around, OR that you run out of runway on the wall. I don’t want you to slip and fall 🙂

Mountain Climbers Modifiers

Full on Mountain Climbers is a pretty intense move in itself. If you are having issues getting on the floor, again for wrist issues or whatever other reason, a great modifier is again very similar to the wall push up modifier:

  1. Use a wall. Get into a similar position as the wall push ups, leaning against the wall, except you do the move bringing your knees up into your chest, or as high as you can get them keeping the weight on the wall.

Power Jumps Modifiers

Power Jumps are one of my most favorite moves in the Insanity workout, and they are also one of the hardest moves to do. However, they are high impact especially on the knees or if you are having some ankle issues, these will be hard for you to do. SO, here is a great modification to try out:

  1. Squat knee lifts. Go into a squat position, go as deep as you can based on what you are able to do. Then come up lifting your right knee up and touch your hand. Do the same thing on the left side and keep alternating sides.

This is a great modification because it will definitely work you out as much as you need.

Summary On Modifying Insanity Moves

The key with these modifiers is to be safe, listen to your body. If you have an injury, go to your doctor and have it checked out, don’t be stubborn about it, be smart and be proactive about getting help. The worst thing you could possibly do is injure yourself even more, be down more and miss more time you could be working out and changing your body.

Reach out to me in the comments below or go to our contact page if you’d like more tips on modifications.

What modifications are you using in your workouts?

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