Length
25:00
Equipment
nada
Focus
Speed Cardio
Review
Welcome to burpee heaven or hell, depending on your point of you. This workout is absolutely insane, it is the creme de la creme of T25 and the intensity rivals that of Insanity Asylum. In fact I think this is a great fit test type workout, because if you can stick with this one for the full 25 minutes, you are ready to step into the Asylum. The premise of this workout is the exact same as the Beta Speed workouts, you do 2 rounds of exercises, each repeated 3 times on their own. Then we do both rounds back to back twice. Each time we repeat we try and pick up the pace, though the moves last for less time. The moves are coordinated with the music, which I think is a really cool aspect of these Speed workouts. Again I think Shaun T is the one talking in the background of the music, trying to subliminally motivate you. The moves in this workout are harder compared to the Beta Speed workouts, there are 7 exercises that have you do burpees. On top of that the workout moves at a faster break and the final recovery jog is cut out, so that Shaun T can bombard you with 21 exercises. Whereas the Beta Speed workouts had 16 and 17 exercises total. Some of the hardest moves for me during this workout were the Push-Up + In + Out Abs, Burpee + Push-Up Jacks and the Burpee + Pike-Up (hurts just thinking about it).
The Exercises
Round 1 / Level 1:
Exercise #1 – Out + Out Turn
Jack the feet twice, while simultaneously bringing the hands in and out, like you are an umpire giving the safe signal, over and over in baseball. Every 2 jacks like that turn to your side, but never behind you. So left, center, right, center, etc…
Exercise #2 – 180 degree Quick Feet Up + Back
You are facing towards the side you finished the Out + Out Turns facing. This is basically a little run in place, where you only touch your toes to the ground in front of you. One foot should be moving up, while the other is moving back. A little wrinkle is added to this familiar move, in that when Shaun T tells you to turn, quickly turn 180 degrees, so you are facing the other direction. Immediately, continue the Quick Feet Up + Back.
Exercise #3 – 1-2-3 “T”
This move was called Heisman Crossword in Alpha Speed 1.0. Step twice to the left and Heisman, by bringing your right knee to your chest. Then repeat moving right. Then step backwards twice and bring your right knee to the chest and then repeat moving forward. Which ever leg takes the first step, the opposite knee should be doing the Heisman. So that in each crossword each leg comes up twice.
Exercise #4 – Moving Quick Jab
Jab twice moving to the left, while jacking your feet out and in. Then go back to the right and repeat. We have done this in a few previous T25 workouts.
Exercise #5 – Hop Hop Turn
Another favorite. Turn to your left. Then hop twice to turn to your right around 180 degrees, and go into a squat. Then hop, hop, turn to your left. So after every three beats, you should be facing a different side. Bring the work to your obliques, as you turn.
Exercise #6 – Push-Up + In + Out Abs
And so it begins… This is the first time of many we hit the ground today. Jump back into plank position and do a standard push-up. Then do 2 In + Out Abs, by jumping the feet in wide, so they are next to the hands and then back to plank. After the second jump in, stand up, then jump back to plank and repeat.
Exercise #7 – Jab + Power Lunge
Stand up with your feet wide and do 8 alternating jabs. Then do 4 alternating Power Lunges. The Power Lunges are used in Insanity and are just like the Plyo Lunges from P90X. Basically, we jump into a lunge position, and then jump up and land in a lunge position with the other leg forward.
Exercise #8 – Squat Hop + Crisscross
Get down in a wide squat position. Hop forward twice, and then Crisscross, by jumping your feet in so that the right foot is to the left of the left and vice-versa. Then Squat Hop back twice and Crisscross.
Exercise #9 – Burpee + Plank Walk
Jump down into plank position. Then Plank Walk left, by stepping your left foot and hand to the left, and then stepping your right hand and foot to the left, so you are back in plank. Then Plank Walk back to the right, so you are where you started. Then jump back up off the floor, with wide feet and repeat.
Exercise #10 – Plie Jab
Put yourself in a wide squat (plie) position and alternate jabbing your arms out and fast as you can.
Round 1 / Level 2:
Now we repeat the same 10 exercises, for less time, but moving a little faster.
Round 1 / Level 3:
Even quicker now.
Round 2 / Level 1:
We are back to level 1 speed and length on each exercise, but we have a whole new set.
Exercise #11 – “T” Drop + Alternating Knee In
Stand with your feet together. Then do a “T” Drop, by dropping into a squat position, with your arms extended at your side, so your arms and chest form a T shape. Then jump back up to the starting position. Now alternate lifting your knees, while meeting the knee with the opposite hand each time, for a total of 4. After the Alternating Knee Ins, repeat the “T” Drop.
Exercise #12 – Burpee + Spider Lunge
Jump back into plank position. Do a Spider Lunge on each side, by stepping the foot next to the elbow on same side, so that the knee and elbow are together. After the 2 Spider Lunges, jump back up with wide feet and repeat.
Exercise #13 – Jab + Squat Thrust
Stand up and jab twice with your left arm and then twice with your right. After that Squat Thrust, by dropping into a squat with your fists crossed in between your legs, and then coming out of it, while thrusting your hips forward and your hands back at your side.
Exercise #14 – Burpee + Push-Up Jack
Jump down into plank and do 2 Push-Up Jacks. For the push-up jacks, do a push-up while jacking your feet, so that they are out at the bottom and in at the top. After the 2 Push-Up Jacks, jump up with wide feet and repeat.
Exercise #15 – Speed Knee + Up + Over
A combo of 2 moves we have done a lot. Do 2 Speed Knees on each side, by lifting the knee up and down. Then do an Up + Over on each side, by lifting the knee up and dropping the foot on the other side of the opposite foot and then lifting it up and bringing it back.
Exercise #16 – Burpee + Ski Abs
Jump back into plank. Do a Ski Ab (from Insanity) on both sides, by jumping both knees in towards the left elbow, back out to plank and then both in towards the right elbow and back out to plank. After that hop up with your feet wide and repeat.
Exercise #17 – 180 degree Hop Squat + In + Out
Start facing left in a squat position, with your hands up in front of you. Hop 3 times, while staying in a squat and turning right, so that you end up facing right in a squat position. Then immediately jump your in feet together and then out back into the squat, and repeat the move going the other way.
Exercise #18 – 2 + 2 Power Knee
We’ve got an Insanity favorite right here. Put your hands on top of each other by your left shoulder. Lean to the left and crunch your right knee up, while bringing your hands down to meet it. Do 2 on the right side, then lean the other way and do 2 with the other knee.
Exercise #19 – Burpee + Pike-Up
Yes another burpee. Jump back into plank, now Pike-Up, by jumping your legs in. Your legs should be straight and your butt should be up in the air. You are basically in a reverse V. Then jump your legs back out to plank. We do 2 Pike-Ups each time, before jumping the legs in wide and standing up. Make sure your wrists stay under the shoulders the whole time.
Exercise #20 – Power Squat + Jog Back
We have done Power Squats before in T25 and Insanity. Start with your feet together and jump down into a deep squat, with your arms out in front. We do 2 Power Squats each time and you should be moving a little forward on each one. After the second Power Squat, jog backwards to your starting position.
Exercise #21 – Burpee + Front Kick
Now we jump back to plank and back in, with your feet close together. This is a slightly different Burpee, in that the feet are close together as opposed to out wide, like all the other moves. When you stand up alternate kicking out each of your legs once. Keep your elbows in tight to your ribs during the kicks. Then repeat the Burpee.
Round 2 / Level 2:
Now we repeat the same 11 exercises, for less time, but moving a little faster.
Round 2 / Level 3:
Even quicker now.
Jog Recovery
Now we get a little recovery time before putting it all together. That doesn’t mean stop moving, but jog and refocus yourself.
From the Top (Round 1 + 2) / Level 1:
Now we do rounds 1 and 2 back to back, with no rest. We do each move for 2 8 counts each.
Jog Recovery
We get another short jog to refocus for the final push
From the Top / Level 2
Now we do everything again for 1 8 count each.
Cooldown
Right after the main 25 minute workout, there is an additional cooldown that is 2:30 long. The cooldown is the same that you did in the previous speed and cardio workouts.
H-man Fitness 