SHAUN T: Focus.
This is T25, Beta: Rip'T Circuit.
All right, guys, we're gonna work today.
We're working on our cardio, upper body, lower body, and abs.
And your focus begins now.
Slow high-knee jog, lift, control.
Supporting leg into the ground, spread the toes, lift and go.
This workout is all about you. You need to push.
I'm gonna coach you every step of the way.
Look, we have Tania here modifying, so she's gonna do low--
Low-impact modifications, so you can work.
We got Andy right here in the back. He's gonna work on the bands.
You stay with him, you focus, and keep it going, okay?
Now, work the lower abs. Get that knee above the waist.
Pull the core tight.
Your focus is on so many different parts of your body right now.
I need you for 25 minutes to stay with me, stay in there.
SHAUN T: Are you guys good? ALL: Yeah.
All right, keep it going. Slowly lift.
Now, really focus on lifting, lifting, lifting.
When we come toward the end of the exercise, you get a little bit tired.
So, I'm gonna ask you to put a little more energy into the work.
And four, three, two, and one. We're gonna do squat push-ups.
This is how we're gonna warm up the chest.
I know you've never seen this before.
We're doing push-ups off of the knees.
And push up, down, spread the chest, lift up.
Keep it going, squeeze in there. You got it.
Now, what I want you to do is act like your hands are on the floor,
but you're actually pushing against your knees
and what's happening is you're working that chest.
You're working, opening up those muscle fibers,
and the pectoral muscles. All right, guys.
I want you to sit a little lower. Really push.
Now, once your knees go down and your elbows come in,
what I want you to do is almost turn your elbows in,
so that you really squeeze the chest.
Act like you're lifting, let's say,
a hundred pounds dumbbells in each arm.
I want you to really create that energy.
Try to push that energy right into the chest.
You can do it. Come on.
Stay in there, stay focused. Good job, guys.
Keep it going.
In a few seconds, we're gonna go into some squat hip thrusts.
You're gonna push those hips forward
and you're really gonna work through the glutes.
Ready? Stand up. Three, two, one.
Down, up.
Now, I want you to add a little hop into the floor, so you push to the floor.
You work through the floor, down. Work through the floor, down.
Work. Now, push the hips forward and squeeze the lower abs.
So, there's a couple things you're working here.
You're squeezing the glute up top
and you're squeezing your lower abs up top.
You're keeping your chest open on the way down.
Your weight is going into your heels.
And you stay in control of your body.
Push into the floor.
Every time you push into the floor,
it's almost like you wanna create an earthquake.
So, you wanna push down, push down. Try to go as deep as you can.
Now, if you're focusing on Tania and you're modifying,
what you really wanna focus on to keep it low-impact,
you wanna squeeze the glutes.
You wanna really tuck those lower abs under.
You can do it. Come on, squeeze it.
You have to focus on, and create, the resistance.
And five, four, three, two, one.
Alternate straight leg kicks. Now, we're working on the core.
Come on, you got it. Keep pushing.
Okay, lift.
Now, in this exercise, I need a flexed foot.
Okay? So, push your heel toward me when your leg is in the air.
Push your heel toward me, you got that?
Lift. Keep lifting. You guys got it.
SHAUN T: You good? ALL: Yeah.
All right, keep the focus. Great work, Marlyn, here.
Lifting, really pushing through.
If you check out the heel, she's pushing the heel out.
More than focusing on anything else, you're pushing the heel out.
Now, as you push the heel out,
what's happening is you create resistance through the shin,
through your quadriceps, right into that hip flexor.
I always tell you that needs to be flexible right into the lower abs
and it shoots right into the upper abs
and you're working on your core. And that's your focus.
Come on, guys, keep it going.
SHAUN T: You guys are looking great. ANDY: Yeah.
SHAUN T: I hope you're looking great at home,
because we're going back into a cardio. Ready?
Speed and agility in three, two, one. Up center, back center.
Feet out wide, up center, back center, feet wide.
Now, I'm gonna ask you to pick it up just a little bit,
so that you can get the heart rate up.
Okay? Because we're working on a cardio.
Slowly but surely, you're gonna feel yourself get a little tired,
and then your focus is gonna have to be
into having complete control over your body,
so keep it going, spread those toes into the floor.
Dig into the floor. You got it. Keep the focus going.
Stay in your own pace. You can do it fast or slow as you want,
just keep the focus and keep it on your cardiovascular area,
which is right here in your heart.
Your heart rate should be going up, guys.
Come on, push. You got it. Keep pushing through.
You got a few more seconds to go,
and then it's gonna be the first time when we grab our dumbbells.
You can do it. Keep going, guys. Keep pushing.
And four, three, two, and one. Ready?
Reciprocating bicep curls. Lift.
Now, when I talk about reciprocating curls,
I'm meeting at the belly button, both dumbbells are meeting center,
at the belly button, okay? So, you keep it going, slow, in control.
Okay, I'm about to show you what's about to happen.
Now, notice, Scott, feet together, knees together, elbows into the side.
Now, what I want you to do is take your elbows,
don't have them to the back, have them more toward the front.
So, act like my hands are here, squeeze into the ribs,
but focus on having your elbows into the front of your ribs,
keeping that reciprocating happening. Now, what's happening there.
Once-- If you're back here, you're working your shoulders.
If you're up here, you're working your biceps.
All the energy is going into the biceps. There's no stop and release.
Okay, keep going. You're almost there. Keep going.
And five, four, three, two, ready.
Take it down, deep lunge, pulse down, pulse.
Pulse. Keep the chest up. Shoulders back.
Back knee down. Weight into the front of the heel.
That front heel is pushing into the floor.
You almost wanna lift the toes off the front heel.
You can do it. Come on, keep it going. And five, four, three, two, and one.
Switch it to the other side, real quick. Switch it to the other side.
Don't forget. If you're working on those bands, stay with Andy.
All right. Let's keep it going. I'm checking on everybody.
The reason why I look to the floor is because I wanna see
what's going on. So, right here, if we look at Marlyn,
I'm asking Marlyn to get that front toe off the floor.
Get the toe up, okay?
So, if you lift that toe, what happens
is you're digging the heel into the floor
and it's working.
You got it. Come on, you can do it. And five.
Great job. Four, and three, and two, let's get down.
We're going into abs now. Straight leg up.
Get there, make it happen.
Straight leg. Lift.
Reach for the opposite toe. Head is off the floor.
Push your lower back into the floor. Reach to the toe.
If you can't reach your toe, you need to do that Stretch video
to get a little more flexible through the hips flexors and the hamstrings,
but keep the work going. You got it?
SHAUN T: How are you guys feeling? ALL: Good.
SHAUN T: Come on, keep the focus, keep it going, stay strong.
Come on. You're there. Come on. I'm coming to check.
All right. Now, you're doing this. You're into it.
I'm gonna ask Scott to lift his shoulders a little higher off the ground.
See what happens?
You lift a little higher, just one millimeter.
Press your lower back into the floor, keep the leg straight,
exhale on the work and everything is just gonna be absolutely amazing.
Okay. In five seconds, and then we're going to do that speed knee.
Four, three, two, get up quick, guys.
Speed knee, let's go. Lift, lift.
Now, I don't want you to be out of control.
I want you to lift, squeeze the core.
What happens when the knee comes up, it comes above the waist.
So, that's your focus. Come on, keep it pushing, keep it going, you got it.
Stay in there. Stay in there. Checking on Tania now.
Okay, if you're modifying, look. Stay in there, okay?
You're not jumping, but you're still lifting that knee above the waist.
- How are you feeling? - Good.
SHAUN T: Squeeze the core. SCOTT: Come on, Tania.
SHAUN T: Squeeze it. Come on, you've got it.
Keep it going. Keep the focus.
SHAUN T: Are we good, everybody? ANDY: Yeah.
Are we good?
How's my band guy doing back here?
- Yeah. - I'm gonna work on Andy a bit more.
Lift. Come on, Andy, you've gotta work on the cardio.
Come on, keep pushing. You got it. Keep it going.
You got about 1 5 seconds left.
I'm just staring at you. Look at me right now.
I'm giving you the power. Lift. Come on, you got it.
Five seconds, four, three, two.
We're going into the Arnold press. Here we go.
Lift, press, and down.
Now, the key to this is keeping your neck nice and long.
So, you don't wanna get up there and lose your neck.
Okay, you wanna have control, keep the neck nice and long.
Lift all the way through, come down as the elbows come together,
squeeze and try to pop that balloon.
And down. Try to pop that balloon in the center. You got it?
Have control over your body. I want you to go slow and controlled,
Slow and controlled. You got this. Keep the focus.
Now, that's not the only thing that's working here.
Also, what we have working is that core working.
Tuck those hips under, squeeze it in. Keep it squeezed.
- Are you good? - Yeah.
There's your focus. I'm gonna help Scott,
but now I'm gonna push some resistance.
Again, so when you come down, don't just let gravity take over.
Lift. And here, push it down.
Push the resistance, come on.
You got it. Way to go. Keep it going. Keep the focus to the deltoids.
And five, four, three, two.
Squat pulse here. Come on, take it down.
And pulse. And push. Come on.
Down. Now, what you wanna do is let that weight fall into the floor.
If you notice, keep the toes off the floor,
chest is as high as it can go.
You're not doing anything with the upper body.
You're letting everything fall into the ground, okay?
So, everything falls into the ground.
Check it out. I can shake Tania's arms, okay?
There's no energy going on here. Everything is going down,
so that she can put all that energy into the glutes, into the hamstrings,
putting that weight into the heel.
Amazing right there, okay?
Chest is nice and high.
Fist-width between the chin and the chest.
And there you have the focus. You've got it.
Keep it going. Come on. Keep it going.
In five seconds, four, three, two, come down with me.
We're going into heel taps.
Palms down to the side, in front of your glutes,
tap your heels in and tap your heels out.
Tap your heels in, tap your heels out.
Bring the knees in, tighten the core, and then release.
Now, exhale when you bring your knees in,
and push out.
Now, when you exhale, you automatically tighten your center,
so that you can get the ripped abs right there.
SCOTT: Yeah, baby. SHAUN T: Beta: Rip'T Circuit.
That's why I call it that. Keep the focus on your core.
You've got it. Stay in control. Bring it in.
And bring it out. Slow and controlled. Feel it.
Crush all of that in the middle.
You know, some of us have a little bit of fat there
we wanna get rid of in the core.
This is gonna just completely shred you and go for it.
Okay, keep it going. Keep it going.
You got about 1 0 seconds left and you're gonna keep the focus.
Stay in there, stay strong, you got it.
SHAUN T: How are you guys feeling? SCOTT: All right.
SHAUN T: Okay. We're about to go into some switch kicks.
Keep it going. In five, four, three, two.
Switch kicks go. Here we go, lift, lift.
Not out of control. This is running switch kicks.
Again, just like the beginning,
what I want you to do is push that heel out.
So, your heel come to me. My hands are now your feet.
Now, meet my palms. Meet my palms with each kick, okay?
Push the heels out, push, push, like you're kicking something.
Straight leg up. Come on, you got it. Keep it going. Come on.
SCOTT: Yeah. ANDY: Come on.
Keep it going. Keep it pushing.
SHAUN T: Come on. How are we feeling? SCOTT: Good.
SHAUN T: Come on. Keep it going. Keep it going.
Keep pushing. A little high energy.
I'm checking on flexed feet.
- Are your feet flexed? - Flexing.
Don't lean back. Act like I'm pushing against your back.
Try to keep your chest as high as possible.
I'm gonna push Scott around to see how his abs are working.
Come on. And five, you got it, four, keep going, three, two.
Grab your weight. Single-leg lawn mower, here we go.
Pull up. Make sure your form is correct.
Back stays flat. Front heel into the floor.
Back knee bent.
I don't want a rounded back, okay?
I need your chest out and you're pulling.
You're working on the back. You're working on those lats.
Come on, keep it going, you got it.
Keep pulling through, keep pulling through.
Now, act like I'm grabbing your lat. Okay, my hands are right--
Right between your inner bicep and your back, that's your lat muscle.
Every time you pull up, I want you to squeeze.
Make it as hard and as tight as possible, okay?
Keep it going. Ready? Switch to the other side. Come on.
Quick. Get there. You're right there.
I'm gonna ask Scott to push his chest out a little bit
and then I'm gonna push him down just a little bit.
You see that? Now, my hand is on the other side.
Come on. Isolate that muscle there.
Isolate it. Come on.
Feel it, make it work, you got it.
You got about 1 0 seconds to go.
Stay in there, keep the fight, keep it ripped.
Come on, guys. All right. We're going into plank jump.
Single-leg burpee in three, two, start down, ready?
Plank up, single leg, boom. Ha!
Plank up, single leg, in, plank up,
single leg, in, plank up,
single leg, tuck the hips under when you jump back.
Okay? Tuck the hips under, push the weight into the heel.
You got this. Come on. Push back.
Shoulders, wrist, and elbow in line. Keep the focus.
Come on, you got it. Stay in there, keep it going.
SHAUN T: Keep it pushing. You good? ALL: Yes.
Come on. Standing here, I'm checking on you.
I'm checking on everybody. How's my band guy doing?
Band guy comes with us when we put the weights down.
Keep it going. Great form, Marlyn. Come on.
Your body is a board. Don't let those hip fall through.
Keep it tight. Yeah, there you go. Keep it tight. You got it.
Shoulders, wrist, elbow in line. Way to go.
Now, flex the glute when you're back there.
Way to go. Come on.
Keep it pushing. Keep it going.
You got this. One more.
All right, guys, let's set up for the straight-leg hip-up.
V-hold. Here we go. Ready?
Hands down to the side. Ready? Straight-leg hip-up, go.
Squeeze the glutes, come down, V-hold, hands down.
Ready? Hip-up.
Keep the hands down, V and lift. Come on.
Hip-up.
Butt down, V, lift through the lower abs.
Come on. Hold it up there.
Come on. Get those legs up there. Push those heels out.
Down, hip-up.
And V, lift up.
Come on. You got it. There you go. Keep it up there.
Keep it up there. You got it, come on.
Down, hip-up.
No modifying moves for this.
You're down in the floor, you're with us. Ready?
Down, V, check it out.
See how these legs go up there? Lower abs are engaged.
Do it again. Come on. Down, hip-up.
There you go. And down, and V, come on.
You got it. Keep the focus.
And five. Come on, one more hip-up.
Four, three, two, high jump, twisting abs.
Here we go, boom.
Come on.
Come on. And down, twisting abs.
You're gonna work the obliques up here.
Work the obliques at the bottom, twist, twist
through your obliques right here.
Twist down as you come down.
Slightly bend the knees at the end of the jump and lift.
Come on, you got it. Stay there.
Up and twist down.
Work the obliques and twist.
There's no break.
There's no stop and go.
It's one flowing movement.
Working the obliques, bending the knees.
Come on, keep it going. Keep it going.
- How we doing? Here we go. - Good.
Reaching back, going both sides. Work it.
Marlyn just says she's fighting through it. I love that.
I love that. You keep the fight. You keep the focus.
Keep going. And five, four, three, two, get down.
Single-leg tricep press on the floor.
Your back leg crosses over your front, and down and up.
So, the leg that's furthest away from me
is crossed and you're down and up. Come on.
Bend the elbows. Bend at the elbows.
I don't want this.
This hip rock isn't doing anything.
You have to bend the elbows and push up.
Squeeze to the top. And four, three, ready, switch other side.
Here we go. Down and up, got it.
Down and up, bending those elbows down and up.
Put the energy into your triceps. You got it. Keep your abs tight, too.
And up. Keep the focus. You got it.
Keep pushing through. You can do it.
Keep it powerful. Come on.
All right, guys, we're almost there. And five, four, three, two, get up.
Deadlift into a curl squat.
Drop down, deadlift into a curl squat.
Release and deadlift down, back flat.
Come up, curl, squat down, push the hips back.
Here we go.
Push through, lift up and squat down.
Try to get as low as you can.
Push the butt out, back flat, core tight, weights into the heels, come up.
Weight stays into the heels.
You get a nice squat going and release down.
Keep the focus. Come on, you got it.
Keep pushing through, as low as you can go,
while having the knees behind the ankles.
Come on. Keep it pushing.
Keep it pushing. You got it. And down.
SHAUN T: How we feeling, guys? TANlA: Oh, yeah.
SHAUN T: Just a couple more and you can do it.
I know you're feeling it in your back right now,
but you got it. In four, three, two, everybody, down.
Low plank.
You're gonna tap in, tap out, knees down.
So, tap in, out, knee down and up, flat back.
Knee in, out, tap down and up.
Keep going. It's in and out, and down and up.
Come on. In and out, knees down and tighten the core and up.
Come on. Crunch it in, crunch it out, knees down, tuck under and out.
You got it. In and out, squeeze the glutes and up. Let's go.
Take it in, squeeze your core, out, squeeze your glutes,
knees down and up.
Keep the focus in. Come on, you got it.
Out. It's down and up.
One more time. It's in. Come on. You got it.
Out and down. Four more times. Come on.
In, out, knees down and up.
Let's go. It's in and out, squeeze your glutes down.
One more, come on. It's in. Keep focused.
Out and down, half-tuck jump, go. Come on.
Push, push, come on, come on.
Now, your focus is pushing those balls of the feet into the floor.
And tighten it from the bottom. Come on.
Come on, keep it going, keep it pushing.
You got it. Come on.
Now, you know what the move is. Stay in it.
Stay in there. You can do it.
Come on. All right. You know the move.
Tania is modifying if you get tired.
But, listen, I want you to engage from the lower abs.
Keep tucking the hips under, hitting the thighs.
It's not a high jump, it's just contacting the ground.
You can do it. Keep the focus.
Are you there? Come on. You know what I want you to do.
I want you to nail this workout.
You see the back of my shirt right now?
You nail it, you go for it, you stay in it.
I know you need the motivation right now,
because I even need the motivation right now.
You stay in it and you go. Come on.
SHAUN T: Are you guys ready? Three. ALL: Yeah.
SHAUN T: Two. Behind your mat,
hands wide, four counts down, four counts up, push-up.
Your chest better touch the floor. On my count and go.
One, two, three, chest touch, lift slow.
SHAUN T: Two, three. ANDY: Come on.
SHAUN T: Down, slow, one, two, three and up, slow.
SHAUN T: Two, three, four, slow down. ANDY: Come on.
Two, head in neutral spine, come up and squeeze the chest.
Two, three, elbows in.
Come on. Down, one, two, three, four, squeeze up.
Two, three. You got it. Go down.
Two, three, four, slow, one. You can do it.
Three, four, keep the focus. Down, two, three, four, up.
One, two, this is it. Grab your waist, stand up.
We're doing moving squat.
With the weighs up in the hand. In three, two, we're moving to the left.
Here we go. Down and up. One more time that way.
Down and up, come back.
Down and up and again, down and up.
You keep the focus. Down and up, stay there.
Down and up. You got it. Come on.
Down and up, keep it in there. Down and up, come on.
Yes, look at that form.
Look at that control. Chest is staying out.
Dumbbells just one inch from the deltoids here.
Weight into those heels, Marlyn. Weight into those heels.
There you go, homegirl. Come on. Down and up. Come on.
I gotta get you.
I gotta get you to focus on a lot of things. Come on.
You gotta feel it. You gotta go for it.
You can have the power, too. Just stay in control like this.
Come on. Core stays tight, the glutes are engaged.
Working the hamstrings and the quads,
Knee behind the big toe.
Heel into the ground, that's your weight.
Come on. You keep the focus.
You got it. Nail it and go. Come on.
And five, four, three, two, come down.
We're going to the straight leg, hands up, on the back.
Slow, in control, four counts up, four counts down.
Hands in the air. Ready? And go.
One, two, three, four,
five, six, seven, up again.
Four, three, two, take it down.
Four, three, two, keep control.
It's one, press the lower back into the ground, shoulders off the floor.
Two, three, four, and up.
Two, three, four, and down.
Two, three. Keep it going, guys.
One, two, keep the focus, down.
SHAUN T: Two, three, are you good? ALL: Yeah.
Two, three, down, slow. One, two, come into seated position.
We're going into the five-count power abs.
SHAUN T: Here we go. Ready? SCOTT: Yup.
Seated, one, two, three, four, five, front leg bend.
One, two, three, four, five, switch.
One, two, you got it, three, use your core.
Reverse crunch. Five, four, three, two, hands down, V.
One, two, three, four, five, back to C-sit.
One, two, three, four, five.
Butterfly. And one, two, three, four, five, switch.
One, two, three, four, five, reverse crunch.
One, two, three, four, five, hands down V.
One, come on. You stay there. You stay there.
You push. You got it, come on.
SHAUN T: You're there. SCOTT: Come on.
And five, fight it out.
SHAUN T: Four, three, two, time. ALL: Four, three, two, one.
All right. "T" this time is for Rip'T Circuit.
I hope you nailed it. My name is Shaun T25. Peace out.
Good job, guys. Way to go. Come on.
SHAUN T: Focus.
All right, guys, let's cool down T25-style.
Take your feet shoulder-width apart, drop the arms down.
Inhale. Deep breath, inhale up, exhale down.
Blow it out as hard as you can. Take another one.
Inhale, up, interlock the fingers up top,
bring the palms toward you just like this.
We're gonna get into some active stretching here.
Ready? Now, I want you to try to pull your hands apart.
Ready? Create the tension in your shoulders,
bring your hands to me.
Push out. Feel it, feel it, feel it.
Now, release, round the back,
drop the head, slightly bend the knees.
You're stretching out your back and your shoulders.
You don't notice, but throughout the workout,
you put a lot of tension in those shoulders and that neck.
Ready? Lift up, inhale, straighten out the legs. Inhale.
Now, try to pull those fingers apart again. Try to pull it.
Create the tension in your shoulders. Now, release.
Slightly bend the knees, drop forward.
All right. Take an inhale up, arms go up overhead
and exhale down.
Drop down. Shake it out.
You feel good? Feel good. All right. Here we go.
Now, base support.
The left leg, grab the right ankle, okay?
Now, we're gonna do some active stretching again.
What I want you to do is push the ankle to the floor,
but your hand is stopping it.
You're creating tension in your quadriceps.
You got that? You feel that? Now, release it.
Bring the heel toward your butt.
Bring the knees together. Push your hips forward, lift your chest.
Come on. You're still focused in this.
All right. Now, one more time, push the ankle toward the floor.
Create the tension in the quadriceps, push it.
Now, release, bring the heel towards you.
All right. Drop it down, nice and slow, shake that leg out.
Shake the other one out. We're going to the other side.
Come on. Pull it up, spread the toes on the supporting leg,
try to get that ankle to the floor.
Push it through the hand, create tension in the quadriceps right there.
Ready? Release it, bring the heel to the butt.
Push, push to the floor.
There you go. Now, pull it toward you.
All right. Get a good stretch.
Push the hips forward. All right. Awesome job, guys.
Shake it out. Take your feet apart, hands in the air,
interlock the fingers up top, try to pull the fingers apart up here.
You're creating tension in your lats here.
Pull it, pull it. Ready?
Let's stretch it to the left side,
so your right side gets a good release.
This is the upper-body stretch right here. Ready?
Come up top, try to pull those hands apart, pull them apart.
Create tension in those lats.
Ready? Let's go to the right side.
Reach, reach, reach, reach. Awesome job.
Come up top. Release the hands, flat back, slightly bend the knees,
push the glutes back,
head in neutral spine, biceps by the ears,
and you're going all the way to the floor.
You're gonna lead with the tips of the pinky, fingertips to the floor.
All right. Flex those quads. Put the energy in the hamstrings.
Ready? Now, release it. Try to get those palms to the floor.
Each day you'll get more flexible and it will feel really good.
Now, bring the chin to the chest.
You're gonna roll up nice and slow
for four, three, two, and one.
All right. Check it out. You nailed the workout.
You nailed the cooldown T25-style.
Keep up the good work. I'll see you next time.