Workout Update: 25 Minute Speed Train: Day 33

Day 33 was the second upper body workout of the week, and it did indeed follow the "dirty MOFO" format. So, we did 4 exercises, chest press, lateral raise, back flys, and biceps curls, for five sets, one minute, forty seconds, twenty seconds, forty seconds, and one minute, going up and down in weight. Weight selection is key to this workout, starting with a light enough weight that you can increase the amount of weight you use in the two subsequent sets. However, even Joel was drop setting mid-set multiple times during the workout. So, this one is definitely not easy.

Workout Update: 25 Minute Speed Train: Day 32

Day 32 was the second leg day of the week. This one followed the traditional superburnout format, with three blocks, each with two exercises, one of which used the 1x3 tempo. Then you had the fourth burnout block, which used bands. In this workout, you do some variation of squats, lunges, deadlifts, swings, and calf raises. Joel hinted that tomorrow's upper body workout will follow the dirty MOFO format, so that should be fun. 

Workout Update: 25 Minute Speed Train: Day 31

Week 5 continues to switch things up, this time by moving the total body workout, which is usually on Day 6, to Day 3. Basically, swapping total body and core cardio in the workout order. This one was a tough workout that included some weighted exercises and some bodyweight exercises. Some of the exercises are compound, working two muscle groups at a time (like legs and shoulders, biceps and triceps, etc.). Another tough, but doable one.

Workout Update: 25 Minute Speed Train: Day 30

Day 30 was the first upper-body workout of week five. Fortunately or unfortunately, depending on your perspective, it does not use the dirty MOFO format that the lower-body workout used. It has the traditional four blocks; the blocks this week worked shoulders, chest, back, and triceps. This is a burnout workout, so after the third set in each block you do a burnout move either with bands or bodyweight (push-ups). At least one exercise in each block did use the 1x3 tempo that was introduced in yesterday's workout, which was very tough when doing the push-ups. So, overall, another good workout. 

Workout Update: 25 Minute Speed Train: Day 29

Day 29 was the start of week 5, which completely switches up the workout structure. First, it goes back to the lower body starting the week. Second, this uses what Joel hilariously refers to as a "dirty MOFO" format. You only do four exercises in the entire workout, one in each block, front-loaded squats in the first block, sumo deadlifts in the second block, weighted bridges in the third block, and alternating reverse lunges in the fourth block. 

The twist is that you ultimately do five sets in each block, and you increase the amount of weight you use in the first three sets and then stay with the heaviest weight for as long as you can in the other two. In each block, the first set is the traditional one-minute set, which you do with your lightest weight. Set two reduces the time to 40 seconds, but you increase the weight, and set three reduces the time to 20 seconds, but you use the heaviest weight. Then, set 4 goes back up to 40 seconds, and you try to stay with the heaviest weight. Set five is another one-minute set. Three of the four exercises are performed using a 1x3 tempo, one second up, three seconds down. The sumo deadlifts do not use a tempo. 

Ultimately, this is a very challenging workout that has a huge cardio effect. There is almost no break between the sets at all, and a minimal break between each block. If anyone is old enough to have done the old Body-For-Life workouts, this format is similar in terms of going up and down in weight as you reduce the number of reps you do, but is different in that once you reach the heaviest weight, you try to stick with it instead of dropping back to a lighter weight unless you absolutely have to. 

Workout Update: 25 Minute Speed Train: Day 28

Day 28 was the flexibility and mobility day, and alternated to the second routine. While this one is good, I still like the first routine better. Plus, this one was harder because my shoulder was very sore from getting my Flu shot and COVID booster. So, I had a very limited range of motion in my left shoulder, and this routine does a lot of shoulder motion exercises.

Workout Update: 25 Minute Speed Train: Day 27

Day 27 was the full-body workout. It is mostly a bodyweight workout, although the first exercise in the first block does use weights. There are some squat pulses and lunges as well as a lot of core work. You actually do end up working all the major muscle groups in the workout aside from your back. It is definitely one of, if not the most challenging workout of the program so far.

Workout Update: 25 Minute Speed Train: Day 26

Day 26 was the second lower-body day of week 4. It is a superburnout workout, so the fourth block is a burnout block using bands. The format is similar to the other superburnout workout, in which an "unbalanced" exercise is performed with a "balanced" one (meaning one exercise is using one leg loaded, then switching to the other leg, and the other exercise works both legs at the same time). This workout includes variations of squats, lunges, deadlifts, and calf raises. Overall, a good, challenging workout.

Workout Update: 25 Minute Speed Train: Day 25

Day 25 was the second upper-body workout of week 4. It is a burnout workout consisting of four blocks in which you do a primary exercise (military push presses, rows, chest presses, and hammer curls) for three one-minute sets, followed by a burnout exercise before moving onto the next block. Some of the burnout exercises use bands, and some do not. Again, this is a challenging, but not impossible, workout. All of the weighted exercises use either the 3x1 or 2x2 tempo. I did have to drop set a couple of times on the military presses, because those were tough using the 3x1 tempo, even with very light weights.

Workout Update: 25 Minute Speed Train: Day 24

Day 24 was the core cardio workout for week 4. It follows the same format as the others, four blocks of work in which you do a more cardio-focused move and a more core-focused move (I say it that way because both moves in each block work the core and have a cardio effect) and then a burnout block in which you do four of the exercises from the workout back-to-back, with no rest in between. It is a challenging workout. Even moreso because I have been battling a cold for the past couple of days. So, I would not say that I could go all out in this one, but I did the best I could and got through it. 

Workout Update: 25 Minute Speed Train: Day 23

Day 23 was the first lower-body workout of the week. This is a burnout workout, so you do three one-minute sets of the same exercise (deadlifts in block 1, weighted bridges in block 2, side lunges in block 3, and goblet sumos in block 4) followed by a band exercise for 45 seconds at the end of each block. Some exercises use the 3x1 tempo, some use the 2x2, and some are just a regular one-count lift and lower. I can definitely tell that my range of motion in all the exercises is getting better, but that also makes the exercises more challenging. 

Workout Update: 25 Minute Speed Train: Day 22

Day 22 was the first day of week 4. This workout is an upper-body super burnout workout. So, there are three blocks that superset two exercises, and then a burnout block that utilizes the bands. In the supersets, you use the tempos from the past two weeks, with one of the exercises being performed at the 3x1 tempo and the other at the 2x2 tempo. The first block is a chest block, the second block works the shoulders and biceps, and the third block works the back and shoulders. Then, in the burnout block, you work your shoulders, back, and triceps. So, this works everything in your upper body except your abs and lower back.

Workout Update: 25 Minute Speed Train: Day 21

Day 21 was another flexibility and mobility day. This repeats the same routine from the first week. From the looks of it, there are two different flexibility and mobility workouts in the program that you alternate every other week. I really like this one since none of the stretches are extremely difficult, and it includes my favorite yoga pose, Pigeon.  

Workout Update: 25 Minute Speed Train: Day 20

Day 20 was a total body workout consisting of four blocks. Each block contained two exercises, some of which used weight and some did not. There were also some unbalanced exercises in which you worked one side of the body, then the other. The main muscle groups worked today were legs, back, shoulders, biceps, and chest. And, like the other workouts, because you have very little rest in between the sets, you are getting a slight cardio effect as well.

Workout Update: 25 Minute Speed Train: Day 19

Day 19 was the second lower-body workout of the week. This one is a burnout workout, so it has four blocks doing the same exercises for three one-minute sets and then a burnout exercise that is either a band or bodyweight exercise. The first two blocks do not use the 3 x1 tempo, but the final two blocks do. This workout includes lunges, front-loaded squats, swings, and bridges. It is another challenging, but not impossible (especially if you modify when needed) routine. 

Workout Update: 25 Minute Speed Train: Day 18

Day 18 was the second upper-body workout of week 3. It is a superburnout workout, so you do three regular blocks, each consisting of two exercises, one of which will use the 3x1 tempo, and then a burnout block that includes pushups, and then two band exercises. It is another challenging workout, and I found myself having to do drop sets on a couple of the exercises and modifying others. So, it is another one that, while short, will wear you out by the end. 

Workout Update: 25 Minute Speed Train: Day 17

 Day 17 was the core cardio day for week 3. It has a very similar format to the workouts from weeks 1 and 2. You alternate between a plank (or bear stance) exercise to a core exercise. So, the entire workout is on the floor. You do need light weights for a couple of the core exercises. There are four regular blocks and then a burnout block where you do four of the eight exercises from the regular blocks of work for 45 seconds each with no rest between them. While the workout is hard, I can definitely tell I am getting stronger as I can do more of the plank-based exercises on my toes than I could in weeks 1 and 2. 

Workout Update: 25 Minute Speed Train: Day 16

Day 16 was the first lower-body workout of week 3. It was a super burnout workout, so the burnout was at the end of the workout as a final block. In each block, you did a single exercise for three one-minute-long sets, with a minimal 15 seconds of rest between the sets. This is again a challenging but not impossible workout. It focuses on squats, lunges, and calf raises. The burnout block used bands for front and rear standing leg lifts.

Workout Update: 25 Minute Speed Train: Day 15

Day 15 marks the start of week 3 of the program, which brings a new tempo and a slight adjustment to the order of the workouts. Today was an upper-body workout (weeks 1 and 2 started with lower-body on the first day of the week, then upper body on the second day). It was a burnout workout with four blocks. Each block had a weighted exercise, followed by a band or bodyweight burnout move. The first block targets the back, the second biceps, the third chest, and the fourth shoulders. The tempo this week is 3x1, so three counts to raise the weight and one count to lower it. That tempo was used for all the weighted exercises except biceps curls; however, in that block, you perform one-arm biceps curls for two sets (one arm for the first set and the opposite arm for the second set), followed by both arms for the third set. It was another very intense workout, despite its short duration. If you select weight correctly, you will have to drop the weight by the second or third set for most of the weighted exercises, and you will feel a burn even if you are using very light weights. 

Workout Update: 25 Minute Speed Train: Day 14

Day 14 is another flexibility and mobility day in the 25 Minute Speed Train workout. This one has a good selection of stretches that, by the end of the 25 minutes, work your entire body, with a huge focus on hip, glute, hamstring, and lower-back mobility.