Does 25 Minute Speed Train Work? Workout Reviews (Complete List)

25 Minute Speed Train BODi Review – Does it Work?

I am excited to review the latest program from popular BODi super trainer, Joel Freeman! I am no stranger to Joel’s workouts over the years, achieving awesome results with my team leveraging his previous programs; LIIFT4, LIIFT MORE, 10 Rounds, and Core De Force. I have met Joel many times in person. He can be one motivational dude!

25 Minute Speed Train is an efficient program for busy team members looking to build strength while focusing on lean results with functional total body performance. The program is called “speed train” for a reason; 25 minutes per day for the 8-week workout calendar with weights and/or resistance loops. There are 48 unique workouts plus 2 recovery sessions that alternate every week. You’ll train 7 days a week: 5 strength, 1 core cardio, and 1 flexibility and mobility. Each 25-minute workout targets upper, lower, core, or full body, and you’ll hit every muscle group at least twice per week. The reason this program is so effective in this framework is Joel incorporates his new approach of “targeted volume training” using tempos, varying intensities and progressive overload to help burn fat and optimize your body’s strength and endurance. As you progress, the workouts do too —challenging you with longer work intervals and shorter rest. The workouts are filmed in real-time from Joel’s home-based fitness gym.

OVERVIEW OF THE DIFFERENT WORKOUTS:

Lower Body – Sculpt your glutes, hamstrings, quads, and calves with strength training that builds strength, power, and muscular endurance.

Upper Body – Build strength and muscular endurance in your chest, back, shoulders, biceps, and triceps with simple, effective upper-body moves.

Core Cardio – Torch calories while working your abs, obliques, and lower back. These sessions build core strength with a cardio twist you’ll feel fast.

Total Body – Train your entire body with compound movements that boost full-body strength, stamina, and stability.

Flexibility & Mobility – Improve mobility, increase circulation, and support muscle recovery with dynamic flexibility sessions that help you move and feel better.

(Equipment Needed – Light, medium, and heavy dumbbells, plus resistance loops)

My goal with this detailed Joel Freeman 25 Minute Speed Train BODi Review is to both try the program AND create perspective for you to make a decision on leveraging 25 MINUTE SPEED TRAIN for your health and fitness goals. I will be doing the full workout calendar version. I am personally pumped for Speed Train given my busy schedule these days with the kids to focus on lean mass gain with the lifts combined with time under tension technical variations for enhanced definition. 25 Minute Speed Train can be leveraged at home or gym.

Again, given that I am a Science guy, I will leverage heart rate analysis for each workout to draw conclusions and comparisons including the data in my perspective. This approach is similar to my popular reviews for P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force , Shaun Week , Shift Shop , LIIFT4, Transform :20 , 6 Weeks of THE WORK, 10 Rounds, 645, LIIFT MORE, Tough Mudder T-Minus 30, Chop Wood Carry Water, and Dig Deeper. I have a Polar OH1 Bluetooth enabled heart rate monitor synced to my iPhone using the free Polar Beat Mobile App and Polar Flow. Warmup and cooldown time is typically included in the heart rate analysis. Add additional time to stretch if needed.

Nutrition is CRITICAL for getting the results you want with your fitness program and the targets need to be aligned with the clean eating system (Nutrition + Portion Fix recommended, but you may need to bump calories for mass gain depending on goals). My current supplements include the BODi Performance Advanced Stack of ENERGIZE pre-workout, HYDRATE during workout, and RECOVER post-workout with Shakeology and Beachbar snacks. Be sure to let me know if you would like to join my private support team for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click JOIN TEAM RAGE with any questions. Let’s do this!

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The Workouts

The Data Analysis Summary

I enjoyed working through my 8-week 25 Minute Speed Train review. It is a GREAT program! The shorter, effective workouts were perfect for the Summer months during this review given my busy schedule and travel with remote sessions at the lake cabin. Now, let me be clear, I definitely consider this an intermediate level program, which is supported by my detailed heart rate analysis results. With that, I can say with certainty Speed Train can test/benefit a broad range of fitness levels and ultimate wellness goals; even those advanced fitness enthusiasts can dial in more challenging weight selections and/or hybrid the workouts with other advanced routines. I had amazing results utilizing Speed Train including some lean mass gains with muscular endurance, balance, and mobility. The solid nutrition plan was critical to my progress. I look forward to pressing play on 25 Minute Speed Train for years to come with a range of workouts that provide many new tools for my toolbox of healthy wellness lifestyle!

PROS of 25 Minute Speed Train:

25 minutes per day is perfect for getting results when busy or on the road. I had awesome results in 8 weeks in terms of muscular strength, endurance and mobility. I saw nice muscle gains in my lower body and enhanced definition for lower and upper body. This is a very effective total body program!
I really like the concept of varying the workout format and/or tempo counts throughout the program. It sure kept my body guessing and allowed me to leverage most of my dumbbell weight rack in the program. Workout formats include burnout, super burnout, dirty mofo, and give me 5, while tempos range from 1×3, 2×2 3×1 and 4×4 counts. Awesome stuff. Pushing the muscles to failure with burnouts is very effective whether it is pre-fatigue or positioned at the end of a block or overall routine. I went to failure many times in this program, which is a good thing. Simply stated, time under tension works! Be sure to read the detailed workout reviews later in this review for all 51 workouts to learn more about the specific moves in the program and what each format entails for blocks, sets and reps!
Joel’s instruction is excellent for the exercises and promotes proper form for safety and performance.
I like the use of the resistance loops for burnout moves to work the muscle “details”. I found them complementary and effective for burnout while being innovative with some new variations. I quickly progressed to the heavy resistance loop in the program and it was challenging.
The program requires limited equipment so it is a great option for those at home or on the road. You do not require a bench or pull-up bar. You do need some dumbbells and resistance loops. You can’t effectively do this program with just loops or resistance bands.

CONS of 25 Minute Speed Train:

There are only minor things I would have done differently in the development of this program. However, I want to give my honest perspective, as always! I was disappointed to find there are no pull-ups and no true cardio routines in this program. I do understand the design is targeted for simplicity with few equipment requirements, but I still maintain pull-ups are the ultimate fitness exercise and work your body in a much different, functional way that can help everyday life. As such, I added sets of pull-ups outside of the Speed Train calendar over the past 8 weeks. I supplemented extra steady state cardio mostly with recreational hikes and biking, but I would have liked to have seen a solid HIIT workout.
There is no music. This is a polarizing discussion for those that like to stream music playlists, but I prefer music built into the audio so I can hear the trainer instructions while listening to the background music modulated for the workout. It can get boring with just Joel alone in his own gym with no music and no interaction with others on the set or BODcast. I would have muted the workouts and played some music or podcast, but I wanted to hear the instruction the first time through all routines.
This program is 7 workouts per week unless you skip the Flex/Mobility, which is not a good idea. I do understand Flex/Mobility is basically stretch, but I appreciate an open day on the workout calendar to do my own thing. As such, I would probably stack Flex/Mobility each week on Day 3 or Day 4 mid-week. Alternatively, maybe there is a better way to structure the workout week so you don’t have Lower and Upper Body twice each week plus the Total Body and Core Cardio. You could then add a true HIIT cardio workout per week to avoid overtraining muscle groups giving something like this; Upper Body, Lower Body, HIIT Cardio, Yoga/Flex/Mobility, Total Body, Core Cardio, Rest.
There are a lot of repetitive exercises with only slight variations as the weeks progress. I suppose this can be true for many programs. I was getting tired of the same moves after 4 weeks in the program; fortunately, Joel added new variations in Weeks 5-8.
The Total Body routine usually follows or precedes Upper/Lower Body workouts so you can work the same muscles in consecutive days. Again, I believe in more rest, repair and recovery time. When the calendar stacks sessions like this, adding a cold plunge or sauna routine from a company like Polar Recovery between workouts can help reduce muscle soreness and speed up repair so you’re not starting the next session still fatigued from the last one.
You never truly work an entire muscle group from multiple angles in one workout. For example, Upper Body workouts will typically hit your chest, shoulders, back and arms in various combinations; each muscle is mostly worked in just one block, which involves 1-2 different moves max for the same muscle in a given session. Joel’s addition of a bonus burnout was helpful.
We only perform certain moves a limited time in the entire program such as chest fly, which was only done 2-3 times in 8 weeks. There was no incline chest work. I prefer the approach of spending an entire 20-30-min on chest alone, for example. However, that is more of a mass gain approach for a different program like Body Beast/LIIFT MORE/Dig Deeper vs. the primary muscular endurance focus of Speed Train.
Speed Train is a great program for travel, but you still need access to some weights at a hotel gym, fitness center, etc.
This program alone is not fully aligned with my ultimate goals of lean + mass gain so I will create a hybrid of Speed Train with Body Beast! This program IS aligned with the ultimate goals of so many of our team members around the world!

Overall, I HIGHLY recommend 25 Minute Speed Train!

Moving on to my final analysis, the table below demonstrates the VERY detailed results from comprehensive heart rate analysis for all 51 workouts for 25 Minute Speed Train including the sample workout (click to expand for easier reading). The data includes calories burned, average heart rate, max heart rate, time in each of 5 workout zones plus the percentage of time in max zones 4 and 5. Normalized calories are also shown (calories/workout time). The data is sorted by week for the program since there are 8 weeks of unique workouts. The subsequent graph also summarizes the workouts with regard to heart rate analysis (calories burned, average heart rate).

I feel really good about the data set and the regression analysis below indicates a very strong correlation to the data set for normalized calories and heart rates, which is a good sign (very close to perfect correlation R2 = 1). Although not shown in graphical format, max heart rates vs. average heart rates for all 51 Speed Train workouts actually provides a good fit at y = 1.2795x – 1.814 (R2 = 0.8006).

You can see from the data set that Speed Train provides a range of intermediate level workouts that challenge in different ways. (By the way, I know that you are not actually “burning” calories, ha, it is just a term like “expenditure”.) Based on my data I get an average calorie burn of 187 cals/workout over the 51 Speed Train workouts. Lifting workouts combined with slow-count time under tension loads typically provide me lower rates during the workouts and rather more “afterburn” for sustained calorie burn longer after the workout completes. The average % of workout in the upper zones 4/5 and average normalized calories are lower as well relative to higher intensity HIIT programs, as expected. Further, there are a lot of lower impact movements that reduce the time in elevated heart rate zones.

The heart rate data confirms the Total Body routines were (by far) the most challenging in the entire program. I also noted a wide range of heart rates depending on the specific format selected for a particular workout day. For example, Joel incorporates longer tempo counts in the later weeks of the program as well as extended sets of time under tension with “dirty mofo” and “give me 5” approach. As such, although these formats are actually quite difficult, the heart rate numbers may trend lower overall given the slow pacing of the block sets. Another example is Core Cardio where your abs and core are absolutely hammered while heart rates never really elevate on a consistent basis. Some of my lowest heart rate curves are associated with Upper Body workouts where there is limited cardio element vs. Lower Body exercises that elevate rates like dumbbell swings and lunges. I still had great results though with the Upper Body sessions!

Check out the comparison below to some key performance indicators relative to other top Beachbody programs P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force, Shaun Week, Shift Shop, LIIFT4, Transform :20, 6 Weeks of The Work, 10 Rounds, 645, LIIFT MORE, Tough Mudder T-Minus 30, Chop Wood Carry Water, and Dig Deeper (click to expand for easier reading). Numbers shown are averages of all 16 Insanity Max:30 workouts, all 20 P90X3 workouts, all 19 Hammer and Chisel, all 13 22 Minute Hard Corps workouts, all 15 Body Beast workouts, all 11 Country Heat workouts, all 14 Core De Force, all 7 Shaun Week workouts, all 11 Shift Shop workouts, all 34 LIIFT4 workouts (excluding B4 LIIFT4), all 51 Transform :20 workouts, all 33 10 Rounds workouts, all 90 645 workouts, all 52 LIIFT MORE workouts, all 24 Tough Mudder T-Minus 30 workouts, all 24 Chop Wood Carry Water workouts, and all 24 Dig Deeper workouts relative to all 51 Speed Train workouts. Workout times generally average in the 30-35 minute range for most of the programs compared to 25-min for Speed Train, as designed.

The data comparing Speed Train to other Beachbody programs is not surprising considering the shorter workouts, tempo time under tension discipline, and lack of traditional cardio routines. I did find it interesting the average time in the upper workout zones 4/5 was mostly on par with Joel’s LIIFT MORE program, which also incorporates lifting but has more breaks. In addition, Speed Train demonstrates some of the lowest average/max heart rates and average calories of the BODi programs. Again, this may be a consequence of slower pacing with the exception of the dumbbell swings that were the only movement to consistently achieve HR spike to upper zones. However, overall, the average normalized cal/min is more in line with Joel’s other lifting programs.

With that said, my Beachbody program comparison is a high level exercise and not always indicative of relative difficulty since these reviews have been performed over time. More specifically, the summary data in the table was generated over a time span of 12+ years when I had varied fitness levels and many other factors that may have contributed to the results. In addition, some programs have more lower impact workouts that may depress the average heart rate data sets including primal flow, stretch, recovery, foam rolling and mobility. And, there are many breaks built-in to certain programs for short bursts of energy and power. As such, I am not surprised 25 Minute Speed Train rates at the lower end of the heart rate data in most metrics shown in the table given the slow-count tempo focus and balance/mobility work.

So, Does 25 Minute Speed Train Work?

YES! As I always say, I am not going to lie, most if not all of these programs will work if you follow them, especially the nutrition guide and discipline. I know this from my personal experience as well as the experience of thousands on my Team across the World 15+ years as a Team Beachbody/BODi Coach/Partner/Affiliate. I can confirm Speed Train is a great program for muscular strength and endurance! Speed Train is ANOTHER tool in the toolbox for achieving your health and fitness goals. I hope you enjoy my 25 Minute Speed Train Review and be sure to reach out to me to get connected to the broad reach of TEAM RAGE and my personal coaching support !!

Favorite Workouts: Core Cardio, Upper Body

Least Favorite Workouts: Lower Body (so many squats and deadlifts!)

Hardest Workouts (for me): Week 3 Day 6 Total Body, All Total Body

Easiest Workouts (for me): Flexibility & Mobility, Upper Body

If you appreciate the hard work that goes into these detailed BODi workout reviews and hybrids, I would be honored if you use the links below for my team credit plus you get a 15% discount. I appreciate you!! As always, please let me know how I can help!!

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The Reviews

25 Minute Speed Train Sample Workout

Here we go! I have been waiting for the 25 Minute Speed Train sample workout since the new program from Joel was announced. Typically BODi sample workouts are not overly challenging and mostly involve a small representation of popular moves from the program while the trainer explains more on the targeted framework and strategy for what to expect during the overall program. This proved to be the same model leveraged for Speed Train. Joel reviews the “targeted volume training” concept, which includes time under tension, progressive overloads, and tempo training. All moves have modification options via range of motion and weight selected (i.e., less depth to squat). The workout uses dumbbells and/or resistance loops. Joel provides many cues on proper, safe form to the exercises.

The sample workout is 25 minutes, as expected, beginning with an accelerated warmup with full body movements. The weighted moves are super sets at 60-sec each, usually repeated twice while working time under tension tempo variations. There are quick 15-sec transitions between exercises to keep the heart rate up for additional cardio element. There is no background music so you can select your preferred playlist. Set one is goblet sumo squat into single leg staggered deadlift. Set two is double dumbbell chest press followed by dumbbell pullover. Set 3 is bodyweight movements with tricep pushup into frog and “freefall” laying on the ground (focuses on back, glutes and core). The last set is core discipline consisting of arm cross pulse crunch and bear side walk. The workout finishes up with a short stretch and cooldown.

This was an awesome workout for only 25 minutes!! Definitely will be useful for my busy days; no excuses! The dumbbell work is roughly half of the workout while the remaining is the bodyweight movements. I used 40-lb dumbbells for most of the weighted sequence of the workout.

My heart rate data shows 166 calories burned in 25-min with average and max heart rates of 106 bpm and 142 bpm, respectively, with most of the workout in Zone 2. These numbers are awesome considering there is no cardio component other than endurance from the longer 60-sec rounds. Further, half of the workout is bodyweight, stretch and flex moves! Not surprisingly, as an example, I measured 6.41 cal/min for the Speed Train Sample Workout vs. 8.74 cal/min for the LIIFT MORE Sample Workout. However, the LIIFT MORE Sample is longer at 34-min and has a HIIT cardio component. My heart rate generally ramped throughout the workout today and I had a good sweat going by the end. Some of those bodyweight and core moves are challenging, plus the slow tempo counts raise the intensity. I can see how this program will be very effective to produce max results in only 25 minutes!

The sample hit most muscle groups with weights other than arms and shoulders, although they are hit indirectly with the other moves. For example, the bear side walk definitely challenges the shoulders for 60-sec per set! I like that Joel incorporates flexibility and mobility to the routines, which reminds me of some of the Amoila 645 work. I definitely need this, especially as I get older. Improvements in these areas will fuel better performance and results in the overall program! The freefall move was killer and challenged my entire posterior chain. I basically tried to stay in the engaged position for the entire 60 seconds. Tough, try it!

I enjoyed this sample workout and can’t wait to get started with the 25 Minute Speed Train program. Get access to 25 Minute Speed Train beginning June 10th, 2025 using the links below! Connect with me today to join TEAM RAGE as we crush this new program together!!

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Week 1 Day 1: Lower Body

25 Minute Speed Train kicks off with Week 1 Day 1: Lower Body. Let’s do this!! I was excited to get this journey started! Although the workouts are only 25-min, Joel leverages the targeted volume training strategy with tempos and progressive overload intervals to challenge your body to get the most out of those 25 minutes. In this program we count time and not reps. The time under tension from building volume into the muscle is key. Perfect for a busy schedule and/or travel warriors. Sounds like me. Bring it!

The program is 8 weeks long where each week has 2 Lower Body routines and 2 Upper Body, plus a Total Body. He mixes up the order of these throughout the program. It will be interesting to see how the moves differ between two Lower Body workouts in a given week, for example. This Lower Body workout uses dumbbells and resistance loops.

Lower Body begins with a short 2-min warmup prior to the main series of exercises. The focus here is Joel’s “super burnout” format. This involves 2 exercises back-to-back in 3 blocks of work immediately followed by a burnout sequence (at the end). Each set is 60-sec and there is a 1-min break between blocks. Block 1 consists of front loaded dumbbell squat (with loop around thighs) and looped squat pulse. Block 2 is deadlift and loaded loop deadlift. Block 3 involves front loaded static lunge and floating leg deadlift with loop. The workout finishes up with a burnout session with resistance loop including 4 exercises back-to-back 45-sec each of single leg front pulse each leg and calf raises (duck and pigeon versions). There is a short 2-min stretch at the end.

I used 30-40-lb dumbbells throughout the workout, which was more than enough given the volume to maintain proper form! I incorporated the heavy resistance loop for the pulse movements. My heart rate data shows 205 calories burned in 25-min with average and max heart rates of 118 bpm and 142 bpm, respectively, with most of the workout in Zone 3. Although this doesn’t seem like a lot compared to some of my other workout reviews, this is only 25-min and there is no formal cardio component here. As such, the numbers are impressive to me and I had a good sweat going by the end. The quick transitions between moves and blocks keeps the heart rate elevated throughout. I liked how the resistance loop is leveraged in this workout, which certainly raises the intensity. The floating leg deadlift is TOUGH! It is amazing how the pulse moves really ramp your heart rate. My balance was excellent today with the single leg variations and I look forward to progression in balance, mobility and flexibility in this program. I also realize Speed Train is a progression program so the challenge will increase as we proceed through these reviews. Bring it!!

So far, I definitely recommend 25 Minute Speed Train. Join us! Be sure to get your access using my discount promo below. Bring it!

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Week 1 Day 2: Upper Body

To be honest, my lower body is already a little sore after Day 1 yesterday. I suspect it is the fact that I worked my legs using different angles and techniques than my normal standard bodybuilding movements. The resistance loop variations certainly amped the intensity. Good stuff. I love working the upper body so I was more than ready for Day 2 Upper Body!

Week 1 Day 2 Upper Body begins with a short 2-min warmup. The focus here is Joel’s “burnout” format, which adds a burnout to EVERY block vs. the previous “super burnout” in Day 1 that was only at the end of the workout. I believe Joel will alternate this approach throughout the program. Dumbbells and resistance loops are leveraged in this workout.

There are 4 blocks of one movement per block performed for 3 rounds at 60-sec each with only a 15-sec break between sets, followed by a burnout for each block at 45-sec. In other words, 3 full minutes of a targeted move immediately into a burnout for that muscle group. Talk about volume with time under tension to promote muscular endurance! Block 1 is rotating row followed by bow pull burnout with loop. Block 2 is dumbbell chest press on the floor followed by chest over with loop. Block 3 is lateral raises followed by lateral raise pulse with loop. Block 4 is full bicep curl followed by hammer curl pulses with loop. There is a short stretch at the end of the routine.

I used 12.5 – 35-lb dumbbells throughout the workout while incorporating the light and medium resistance loops. Insane; don’t need a lot of weight with essentially 3 consecutive minutes per muscle plus a burnout to finish it up! I used 35-lb DBs for Block 1, 35-lb DBs Block 2, 12.5-lb DBs Block 3, and 20-lb DBs Block 4.

My heart rate data shows 173 calories burned in 26-min with average and max heart rates of 108 bpm and 136 bpm, respectively, with most of the workout in Zone 2. I tell you, this is not a heavy dumbbell, low rep type of program. I have always been a fan of tempos and time under tension, but never really thought about what an entire program would look like with this approach. Well, here we go – Speed Train! Lighter weights and lots of volume with some serious time under tension. The 15-sec breaks between the 3 consecutive sets each block is virtually nothing for rest so Joel keeps you moving. The result is fatigue and burnout in the targeted muscle, which can lead to dropping weight for later sets if needed. It is important to maintain good form. Generally, the workout zones and heart rates will be lower in this program due to the slower, controlled movements. However, from my experience with tempos and time under tension routines, the results WILL come and the training will facilitate progress in your other lifts (e.g., plateaus). The loop burnouts are really awesome in this program. I have never seen anything like the pulse variations he used today that really completed the exhaustion of the back, chest, shoulders and biceps. Overall, great start to my 25 Minute Speed Train review. Keep it coming!!

Week 1 Day 3: Core Cardio

Week 1 Day 3 is Core Cardio. I wasn’t sure what to expect with this workout the first time through, but I was definitely interested to hit up the core with a bonus cardio component. The question I had was around the intensity of the cardio and types of moves used to ramp heart rates. Regardless, I expected something much different than lower and upper body! This session only requires a light dumbbell.

Week 1 Core Cardio begins with a short warmup followed by 4 blocks with 2 superset exercises each at 45-sec per move and quick 15-sec transitions. The blocks are 2 rounds and the workout ends with a burnout compilation. Block 1 involves twisted mountain climber and kneeling dumbbell chop. Block 2 is plank knee to elbow and little flutters. Block 3 includes low plank circles and kneeling rainbow. Block 4 finishes up with cross dumbbell crunch and plank jack. The final burnout consists of 4 moves of twisted mountain, flutter kicks, plank circles, and high plank jacks at 45-sec each to maintain constant movement! There is a short stretch at the end.

My heart rate data shows 213 calories burned in 25-min with average and max heart rates of 120 bpm and 153 bpm, respectively, with most of the workout in Zone 3. I used a 20-lb dumbbell in this workout with proper form, which was challenging for my obliques! The heart rate data indicates Core Cardio gave me the highest calorie burn and ave/max heart rates for the program thus far. The numbers are actually fairly comparable to Joel’s LIIFT MORE Express HIIT, but definitely lower than your typical Shaun T type HIIT, as expected. However, the workout is more core based with many planks.

My heart rate ramped throughout this workout with little breaks and quick transitions. I had a solid sweat going by the end and my shoulders were on fire from the onslaught of planks. I really liked the weighted core work. The cross dumbbell crunch is my favorite movement from the workout. So good! The weighted chop reminds me of moves from Amoila’s THE WORK while the plank circles are similar to some of Joel’s work in LIIFT4. The plank circles also challenged my local stabilizer muscles to help strengthen my back against my history of disc herniation issues. Overall, awesome workout in only 25 minutes and I fully expect the core cardio experience to get harder each week. Bring it!

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Week 1 Day 4: Lower Body

Week 1 Day 4 is the second Lower Body workout of the week. I was curious to see any differences with this version of Lower Body compared to Day 1. One difference is that the “burnout” format is used in this routine vs. the “super burnout” leveraged on Day 1. This means a burnout at the end of each block instead of just at the end. Joel also suggests grabbing heavier weights this time and the usual resistance loops.

Week 1 Day 4 Lower Body begins with a short warmup followed by 4 blocks with one targeted exercise performed for 3 sets at 60-sec per set with quick 15-sec transitions. Each block is followed by a 45-sec burnout finisher. Block 1 is goblet sumo squat with alternate loop kickback burnout. Block 2 consists of single leg staggered deadlift with loop deadlift burnout. Block 3 includes negative lunge with static lunge pulse burnout. Block 4 is dumbbell bridge with bridge knee openers. There is a short stretch at the end.

My heart rate data shows 187 calories burned in 26-min with average and max heart rates of 112 bpm and 146 bpm, respectively, with most of the workout in Zone 2. I used 20-40-lb dumbbells in this workout and heavy resistance loop. The heart rate data is comparable to Day 1 Lower Body, although I felt like this version was more difficult. I kept the weight selection heavy while maintaining perfect form. I will try to keep ramping the weight as we progress in this program. A fair amount of the movements worked the glutes, which was different than previous. The negative lunges is brutal for 3 successive 60-sec sets. Using the negative approach (knee starts and ends on ground) really takes all the momentum out of the rep. My legs were on fire with 20-lb dumbbells and this is where my heart rate spiked max in the workout. Again, I liked the resistance loop burnouts Joel incorporates in Speed Train. Definitely works the “details” and auxiliary lower body muscles. Success!!

Week 1 Day 5: Upper Body

Week 1 Day 5 is the second Upper Body workout of the week. I really liked the first session on Day 2 and was looking forward to this workout! I assume the triceps will be a focus since they were not targeted on Day 2. As expected, Joel alternates here from burnouts after each block to one “super burnout” at the end of the workout with resistance loop.

Week 1 Day 5 Upper Body begins with a short warmup. The main routine involves 2 exercises back-to-back for 2 sets in 3 blocks of work immediately followed by a burnout sequence. Each set is 60-sec with quick 15-sec transitions between sets and then there is a 1-min break between blocks. Block 1 consists of wide pushups and single arm row. Block 2 is military press and rear delt fly. Block 3 involves tricep W kickback and loop pulldown. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of shoulder extension pulse, looped row, and tricep extension each side. There is a short stretch at the end.

My heart rate data shows 185 calories burned in 25-min with average and max heart rates of 112 bpm and 140 bpm, respectively, with most of the workout in Zone 2. I used 10-30-lb dumbbells in this workout and light to medium resistance loops. Similar to Lower Body Days 1/4, the heart rate data for Upper Body Day 5 is fairly comparable to Day 2. I can say after pressing play that my upper body is shaking still even 15-min post-workout so I can confirm it is very effective. I challenged myself with the weights and kept a strong pace on reps. I was able to hit 35 wide push-ups each set in Block 1. I ended up with 20-lb DBs for military shoulder press, which was brutal at the end of the 60-sec sets. As I expected, this session was heavy on the triceps and it did not disappoint. Joel designed the weekly schedule to make sure all muscle groups are tested together. The loop variations this workout were solid such as pulldown, some of which remind me of LIIFT MORE variations. Overall, this first week has been challenging and I am confident this program will yield exceptional results if you stay focused and disciplined! We will all show progression together over the 8-week cycle. Keep up the good work! As always, please let me know how I can help. Bring on Week 1 Day 6 Total Body tomorrow before some much needed flexibility/mobility to finish up Week 1!! RAGE. BECOME A MACHINE.

Week 1 Day 6: Total Body

The first Total Body routine is upon us with Week 1 Day 6. I was curious how Joel formatted these bonus Total Body sessions each week to avoid overtraining muscle groups. There is not a lot of rest and recovery time in this program, although the movements are more volume-based and the workouts relatively short overall. Total Body is focused on muscular endurance with dynamic compound movements so there are lighter dumbbells only and no resistance loops here.

Week 1 Total Body begins with a short warmup. There are supersets with 2 exercises each similar to Core Cardio at 60-sec per move per set. There are 4 total blocks. Block 1 is single arm squat to clean and catcher plank. Block 2 involves hammer curl to narrow press and high plank leg lift knee to elbow. Block 3 consists of static lunge into row and reverse lunge to calf raise. Block 4 is pushup alternate leg lifts and freefall on floor. There is a short stretch at the end.

My heart rate data shows 244 calories burned in 26-min with average and max heart rates of 128 bpm and 153 bpm, respectively, with most of the workout in Zones 3-4. I used 15-20-lb dumbbells in this workout. I believe next time I could go heavier on the lunge/row and hammer/press circuits. So, this is by far the most challenging workout for me in Week 1 of the Speed Train program. This is validated by the highest ave/max heart rates and time in the elevated HR zones. My shoulders and legs were on fire at certain times. The sweat was flowing. Some of the moves are similar to HIIT variations from LIIFT4 and LIIFT MORE like catcher to plank, which definitely ramped my heart rate in those blocks. I was using the plyo jump back fully loaded version for catcher plank so my legs felt it since there is virtually no break from squat to clean.

To be honest, I am not a big fan of hitting shoulder press and pushups two days in a row, although, again, this is generally not heavy weight and more volume-based endurance training. I did like the “freefall” move that was first seen in the sample where you really engage your lower back and core to strengthen. This wraps up the Week 1 resistance workouts and I am fully impressed with Speed Train. This will be a great standalone program or in hybrids based on my initial assessment. It is missing two components that it seems I have been touching on in many of my latest BODi reviews; 1) No music. 2) No pull-ups. As I proceed I may be adding my own; 1) Music. 2) Pull-ups. Bring on Week #2 Speed Train!!

Flexibility & Mobility 1

I was very excited to see formal Flexibility and Mobility workouts on the Speed Train calendar, although I don’t like that the calendar requires 7 workouts in a 7-day week. I plan to stack this one strategically during the week and adjust as needed to get a true rest day on Sunday, which I typically prefer. Not a big deal. In fact, today, I stacked this one as a warmup before Week 1 Total Body so I can get back on my normal schedule of Day 1 on a Monday.

I NEED more consistent stretch and mobility work in my schedule so I am confident this will be a great series that enhances overall results and performance. This is really important since the warmup for the Lower, Upper and Total Body routines is “accelerated” and only 2-min. This session has many total body static and dynamic stretch variations that are approx. 30 to 60-sec per stretch. The moves include torso rotations, hip circles, single leg swings, side-to-side leg swings, alternating leg toe touch hamstring stretch, lateral dynamic leg side stretch, lunge shift, seated hamstring stretch, open arm rotations, alternating arm openers, shoulder rotation goal posts, arm lifts for shoulder mobility, arm stretch behind back, “bug-smoosh” forearm stretch, walk out inch-worm, downward dog with calf stretch into pigeon pose, single leg toe reach, figure-4 pretzel, knee to chest floor rockers, “happy baby” yoga pose, and starfish.

My heart rate data shows 72 calories burned in 25-min with average and max heart rates of 85 bpm and 99 bpm, respectively, with most of the workout in Zone 1, as expected. These numbers are on track with many other BODi stretch and recovery routines. Joel has some good instruction how to get the most out of the stretches and transition between movements. DO NOT SKIP this recovery workout each week. I’ll probably keep this one in my schedule for years to come. I really like it and it gave me hints of my favorite stretch workout of all time – P90X X-Stretch (although 25-min vs. 60-min for X-Stretch)! I also found some similarities to Amoila’s 645 program, which is the best overall schedule for mobility work, from my perspective. Anyway, there is a proper mix of stretch, flex, mobility and yoga in the Speed Train version. All good stuff and I felt amazing by the end. The early sequence with the shoulders was actually challenging if you keep them fully engaged without shaking out the burn. The pigeon pose near the end was very effective to loosen up my glutes and hip flexors. Success!

Just like that, Week 1 of my 25 Minute Speed Train review is DONE! Let’s do this!! Connect with me today to join TEAM RAGE as we crush this new program together!! Make a difference today!

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Week 2 Day 1: Lower Body

Week 2 introduces “tempos” to the schedule. I love tempos. They are super challenging and they help stimulate results. Tempo training uses similar exercises, but slows down the reps to further enhance time under tension.

Week 2 Day 1 Lower Body begins with a short warmup followed by 4 blocks with one targeted exercise performed for 3 sets at 60-sec per set with quick 15-sec transitions. Each block is followed by a 45-sec burnout finisher. The tempo counts are a slow 2×2 format, which is 2-sec down and 2-sec up. Ouch! The tempos are alternated throughout, so they are not leveraged every set. Block 1 is deadlift with loop deadlift. Block 2 involves front loaded static lunge with front leg loop pulse. Block 3 includes with front loaded squat with loop squat pulse. Block 4 is dumbbell bridge with bridge loop single leg pulse. There is a short stretch at the end.

My heart rate data shows 139 calories burned in 26-min with average and max heart rates of 99 bpm and 128 bpm, respectively, with most of the workout in Zones 1-2. I used 30-45-lb dumbbells in this workout and heavy resistance loop. It is best to compare this tempo burnout version of Lower Body with Week 1 Day 4 non-tempo burnout version; as expected, all heart rate data and the overall calorie expenditure demonstrate lower numbers in the slow-count tempo Week 2 variation. This is common when you slow down the repetitions with a reduced cardio element, although this does not make the workout any easier! The front loaded static lunges were tough today. My favorite move was the bridge loop single leg pulse, which also worked my lower back to strengthen the muscles.

The tempos definitely ramped the intensity when incorporated this session. The 2-sec down and 2-sec up count is challenging, but not quite as tough as found in other programs like Dig Deeper and Body Beast that often use a 3-sec count. The most challenging is Body Beast Deluxe Tempo Back/Bis and Chest/Tris workouts where Sagi uses a 6×6 tempo for 15 reps followed by 6×3 at 12 reps and 3×3 at 8 reps! That is insane, especially for pull-ups! Regardless, the 2×2 tempos are still very effective. I do wonder if Joel will increase the count to say 3×3 in later weeks. More to come!

Week 2 Day 2: Upper Body

Week 2 Day 2 Upper Body continues our week of tempo 2×2 discipline with 2-sec up and 2-sec down. The workout is back to the “super burnout” format where there is one large superset burnout at the end after all blocks are complete. The main routine involves 2 exercises back-to-back for 2 sets in 3 blocks of work immediately followed by the burnout sequence. Each set is 60-sec with quick 15-sec transitions between sets and then there is a 1-min break between blocks. Block 1 is military push press and reverse raise. Block 2 consists of push-ups and single arm row. Block 3 involves hammer curls and negative tricep push-up with full hand release. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of lat pulldown, chest pulses, bicep pulses, and lat raises. There is a short stretch at the end.

My heart rate data shows 193 calories burned in 25-min with average and max heart rates of 115 bpm and 140 bpm, respectively, with most of the workout in Zones 2-3. I used 10-35-lb dumbbells in this workout and the medium resistance loop. I used the 25-lb DBs for shoulder push press and hammer curls. The medium resistance loop was a rocker in the super burnout! Interestingly enough, the heart rate data in Week 2 is comparable to the Week 1 Day 5 super burnout version of Upper Body. I suspect part of this is that I really pushed myself with the weights today while a few of the moves are really designed to get the heart rate up.

I was able to hit all of my reps on the negative pushups in Block 2, although man it got tough in the second set. The negative tricep pushup with full hand release in the very next set was a challenge, but the release on the bottom allows you to reset the time under tension so they were not as difficult as I was anticipating. The hammer curls were awesome. Definitely one of my favorite moves in all programs! Similar to many of these workouts, I really like the resistance loop burnout variations. Some cool, effective new moves that I will be able to incorporate for years to come, especially using loops while traveling. Joel does confirm in this routine that he will be varying the tempo counts from 2×2 and beyond throughout the program to keep the muscles challenged, as I expected. Keep up the good work my friends!!

Week 2 Day 3: Core Cardio

Week 2 Day 3 is Core Cardio. Was looking forward to it today. There are typically not a lot of breaks in Core Cardio, which makes it particularly challenging. Week 2 Core Cardio begins with a short warmup followed by 4 blocks with 2 superset exercises each at 45-sec per move and quick 15-sec transitions. The blocks are 2 rounds and the workout ends with a burnout compilation. Block 1 is bear side walk and single side bicycle twist. Block 2 consists of low high plank with alternating leg lift and weighted scissors. Block 3 includes bear drive through and kneeling halo. Block 4 finishes up with knee to elbow pulse crunch and low plank jack to bear stance. The final burnout consists of 4 moves at 45-sec each of bear side walk, low high plank with leg lift, knee to elbow pulses, and plank jack to bear. No breaks, great way to push to the end! There is a short stretch at the end.

My heart rate data shows 201 calories burned in 25-min with average and max heart rates of 116 bpm and 149 bpm, respectively, with most of the workout in Zones 2-3. I used a 20-lb dumbbell in this workout with proper form. The heart rate numbers are a little lower across the board relative to Week 1 Core Cardio. I believe it is because Week 1 had more of a max rep cardio component with twisted mountain climber plus additional dynamic dumbbell work. Week 2 felt more slow, controlled movements with only the halo dumbbell move, besides the weighted crunch. Regardless, sweat was everywhere. Very effective core cardio routine!

Block 3 reminded me of Chop Wood Carry Water from Amoila with the primal movement bear side kick drive as well as Insanity Asylum Volume 1 with Shaun T and the weighted halo move! Block 3 is definitely my favorite block! I had to take a couple minor modifications near the end of some of core sets since my lower back was fatigued. I kept moving though. The low plank bear-jack sequence is a rocker! The super burnout was challenging for the total body and my shoulders were on fire by the end. Core Cardio Week 2 has some similarities to LIIFT4. Overall, 25 Minute Speed Train is definitely an intermediate program, but still very challenging to get you results if you push yourself on the weights and reps with proper form!

Week 2 Day 4: Lower Body

The second Lower Body session of Week 2 predictably leverages the “super burnout” format while incorporating the 2×2 tempos. The movements in this session are complementary to the exercises in Lower Body Day 1 this week.

Lower Body begins with a short 2-min warmup prior to the main series of exercises. The super burnout format involves 2 exercises back-to-back in 3 blocks of work immediately followed by a burnout sequence (at the end). Each set is 60-sec and there is a 1-min break between blocks. Block 1 consists of staggered deadlift and dumbbell swing. Block 2 is negative lunge and alternating reverse lunges. Block 3 involves goblet sumo squat and calf raises. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of front loaded lunge pulse both sides, duck calf raises, and pigeon calf raises. There is a short 2-min stretch at the end.

I used 20-45-lb dumbbells throughout the workout. I incorporated the heavy resistance loop for the pulse movements in the super burnout. My heart rate data shows 196 calories burned in 25-min with average and max heart rates of 117 bpm and 148 bpm, respectively, with most of the workout in Zone 3. Wow, this was a great workout. Joel seemed to amp up the intensity in this session. My heart rate data is significantly elevated vs. Week 2 Day 1 burnout tempos Lower Body and very similar to the Week 1 super burnout version (minus the tempos). Adding the tempos to the super burnout format is tough. Loved it. Block 2 is brutal with the lunges in back-to-back moves for all sets, which further increases the time under tension. My legs were shaking since I went heavy and stayed on track with the tempo count. Negative lunges are challenging. I recommend a foam mat to protect your knees. The dumbbell swing in Block 1 raised my heart rate and then it mostly stayed elevated throughout. The DB swing is comparable to Hammer & Chisel and The Work variations. You have to be really careful not to select too much weight or you may injure your back if you don’t keep the load in your legs throughout the swing. I added heavy weight 45-lb DBs for the super burnout calf raises vs. just body weight to really go to failure. Success. Let’s keep rockin’ with this program!

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Week 2 Day 5: Upper Body

Upper Body session #2 of Week 2 leverages the “burnout” format while incorporating the 2×2 tempos. The progressions are different as you change your tempos. All weighted moves use tempos, whereas some of the previous tempo sessions this week alternated sets with tempos. The movements in this session are complementary to the exercises in Upper Body Day 2 this week.

There are 4 blocks of one movement per block performed for 3 rounds at 60-sec each with only a 15-sec break between sets, followed by a burnout for each block at 45-sec. Block 1 is dumbbell chest press followed by loop pullover. Block 2 is lateral raise followed by high rear delt pull with loop. Block 3 is rotating dumbbell row followed by looped bow pull. Block 4 is full bicep curl followed by looped bicep pulse. There is a short stretch at the end of the routine.

My heart rate data shows 137 calories burned in 25-min with average and max heart rates of 100 bpm and 123 bpm, respectively, with most of the workout in Zone 1. I used 10–40-lb dumbbells throughout the workout while incorporating the medium resistance loop. The 40-lb DBs were used for chest press tempos. I had to drop to 30s last set. I selected 20-lb DBs for the tempo curls, dropping to 15s last set. You do not need heavy weight with these tempos.

The heart rate numbers are the lowest of any Upper Body workout up to this point in the program. Calories and ave/max HRs and zones are quite low compared to Week 1 Day 2 burnout (no tempos) and Week 2 Day 2 super burnout tempos. It is funny in that I didn’t feel like my heart rate elevated much in this workout, as supported by the data, but I had a good sweat going by the end. The tempos are deceiving! The 2×2 tempo with lateral raise is very difficult so be sure to start with light weights. Also, I was about to get on here and complain that we haven’t had any chest fly work after 2 weeks, but in reality the loop pullover at least tests the outer chest, especially with the medium loop. The loop rear delt burnout is an awesome move. In general, Week 2 Day 5 Upper Body has similar exercises to the Week 1 burnout version with chest press, lateral raise, rotating row and full bicep curl; the difference is the 2×2 tempo counts while mixing up the order and loop burnout variation. Great routine today!

Week 2 Day 6: Total Body

Back to the endurance training again with Week 2 Total Body. Although Week 2 incorporates tempos, there are no tempos in Week 2 Total Body. The session begins with a short warmup. There are supersets with 2 exercises each similar to Core Cardio at 60-sec per move per set. There are 4 total blocks with 2 rounds per block. Block 1 is static lunge into floating leg row followed by forward to side lunge. Block 2 involves wide dumbbell chest press followed by tricep pushup to frog. Block 3 consists of single arm squat to clean followed by sumo squat pulse. Block 4 is bicep curl to lateral raise followed by high plank leg lift pike knee to elbow. There is a short stretch at the end.

My heart rate data shows 242 calories burned in 26-min with average and max heart rates of 127 bpm and 164 bpm, respectively, with most of the workout in Zones 2 and 4. I used 15-30-lb dumbbells in this workout. Woah, this workout really challenged me. Loved it. A few of the sets I almost needed a break, but pushed through. The heart rate data is similar to Week 1 Total Body, although the max heart rate was higher in Week 2 as I spent most of the last block in upper zones 4-5. Week 1 I spent a little under 8 minutes in zones 4-5 compared to approx. 10 minutes in Week 2. The high plank leg lift knee to elbow was rough. I kept moving and didn’t go to my knees, and you can see I pushed hard in those upper zones. I also did well with the challenging tricep pushup frog series. Good stuff. I can definitely improve with the balance floating leg lunge series in Block 1 with the 30-lb DB. I would like to note Joel hits chest again two days in a row, which isn’t my favorite. It works though in this volume-induced schedule. I would have liked to have seen him keep with the tempos leveraged throughout Week 2 in Total Body. He stayed with the standard count from Week 1. Overall, fantastic routine and I would argue the toughest of the program in Weeks 1-2!

Flexibility & Mobility 2

I was super pumped for a slower flex, stretch and mobility day after another week of Speed Train. Similar to Flexibility & Mobility 1, the second session has many total body static and dynamic stretch variations that are approx. 30 to 60-sec per stretch. The moves include full arm extension, arm goal posts, goal post rotation, double knee pull side-to-side laying down, T-spine leg rotation to rocking variation, single leg lift, single leg dynamic cross stretch, leg circle rotations, bridge pelvic tilt, hip openers, baby cobra, cat spine stretch, downward dog, lunge elbow twist, downward dog, catcher position, chair arm twist opener, calf stretch with cross arm reach, quad stretch, standing figure four, cross arm reach with back arch, behind back arm extension, and shoulder neck stretch.

My heart rate data shows 64 calories burned in 25-min with average and max heart rates of 83 bpm and 100 bpm, respectively, with most of the workout in Zone 1, as expected. The heart rate data is comparable to Week 1, which is not very relevant for stretch. This stretch and flex routine is exactly what I needed today after 2 weeks of Speed Train. This version is mostly lower body and spine focus vs. upper body muscles. Breathing is important here to relax your body and get deep into the static and dynamic movements. I found version #2 did a much better job addressing some of my current challenges including tight lower back and hip flexors. This has been an ongoing issue for me since really hurting my back a decade ago. As such, I will be incorporating this one more regularly in my schedule! I do feel improvement already in my hip flexor mobility. I like the addition of a few yoga poses and dynamic variations in both Flex 1 and Flex 2. Week 2 of my 25 Minute Speed Train Review is done. Thanks for tagging along and be sure to join us… it is not too late. Bring it!

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Week 3 Day 1: Upper Body

Week 3 mixes up the order of workouts. Day 1 is Upper Body instead of Lower Body like Weeks 1-2. Week 3 continues the tempos with a 3×1 tempo count for some movements to increase time under tension (i.e., 3-sec up and 1-sec down). This should lead to adjustments in the weights to compensate. Joel uses the burnout format in this routine. After a short warmup, there are 4 blocks of one movement per block performed for 3 rounds at 60-sec each with only a 15-sec break between sets, followed by a burnout for each block at 45-sec. Block 1 is rotating row followed by looped bow pull. Block 2 is single arm curl with double arm curl last set followed by looped bow pulse. Block 3 is dumbbell chest fly followed by pushup release. Block 4 is lateral raise followed by lateral pulse loop. There is a short stretch at the end of the routine.

My heart rate data shows 129 calories burned in 25-min with average and max heart rates of 98 bpm and 115 bpm, respectively, with most of the workout in Zones 1-2. I used 10-30-lb dumbbells in this workout and the medium resistance loop. The 30-lb DBs were for the rotating row sets and 10-15-lb DBs for the rest of the moves. I should have selected The 20s for chest fly instead of matching Joel’s 15s. Felt I could have gone heavier. These tempo-style workouts will have much lower heart rates so be prepared for that in your journey. This does not mean the session isn’t effective. Tempos are amazing. Enjoy the burn and lean muscle gain in the process!

The heart rate data is comparable to Week 2 Day 5 Upper Body burnout with 2×2 tempos. Moving from 2×2 tempos to 3×1 tempos didn’t make much difference in the data, but man that extra 1-sec was rough on rotating rows and lateral raises. The lateral raises are killer. At 3-sec lateral raise up with 10-lb DBs I was hurting by the last reps of the last set, haha. Big shoutout to Joel for adding chest fly in Week 3. I would have liked to see this variation isolated in Weeks 1-2. Trust the process though! I am hopeful he will incorporate some incline chest work in later weeks. And, as a reminder, even though certain muscles are not targeted in every workout, most secondary muscles ARE worked in multiple routines. My upper body was definitely worked today!! Time for some much earned RECOVER to accelerate my muscle repair and growth heading into Lower Body tomorrow!!

Week 3 Day 2: Lower Body

Week 3 Lower Body continues with the 3×1 tempos using the super burnout format, as expected. You can see Joel is constantly varying the format (burnout vs. super burnout), cadence of tempo counts, order of workouts on the schedule, and type/progression of moves within a workout. All of this will keep the muscles confused and results consistent.

Lower Body begins with a short 2-min warmup prior to the main series of exercises. The super burnout format involves 2 exercises back-to-back in 3 blocks of work immediately followed by a burnout sequence (at the end). Each set is 60-sec and there is a 1-min break between blocks. Block 1 consists of goblet sumo squat and dumbbell side lunge. Block 2 is deadlift and single floating leg with loop. Block 3 involves dumbbell calf raises and front loaded unilateral lunge. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of single side front kick pulse both sides and leg kickback pulse both sides (finish both moves on one leg before moving to second leg). There is a short 2-min stretch at the end.

My heart rate data shows 179 calories burned in 25-min with average and max heart rates of 110 bpm and 125 bpm, respectively, with most of the workout in Zone 2 (19-min). I used 20-40-lb dumbbells in this workout and the heavy resistance loop. All of the heart rate numbers are lower than Week 2 Day 4 Lower Body, which is not surprising since the Week 2 version of tempo super burnout incorporated dumbbell swings and negative lunges, which really ramped up my heart rate.

This Week 3 workout used more balance, unilateral movements in the 3×1 tempo count to force more overload of the muscles being worked. I would say it was successful since my legs are feeling shaky. I noted improvement in my single floating leg performance with the heavy loop relative to Week 1. As a high level observation to date, Joel uses many similar moves for most of the Lower Body workouts while usually mixing in a new move each workout session. I really liked the block with 3×1 calf raises into loaded unilateral lunge. I went heavier with 40-lb DBs and my calfs were on fire with the quick transitions. Success!

Week 3 Day 3: Core Cardio

Week 3 Day 3 is back to one of my favorite workout days in this program – Core Cardio! These are some of the toughest sessions in the entire program. As usual, Week 3 Core Cardio begins with a short warmup followed by 4 blocks with 2 superset exercises each at 45-sec per move and quick 15-sec transitions. The blocks are 2 rounds and the workout ends with a burnout compilation. Block 1 is plank Heisman and weighted dumbbell flutter kicks. Block 2 consists of triple bear crawl and arm cross crunch. Block 3 includes plank knee to elbow to twisted knee and Superman pulls with chest to floor. Block 4 finishes up with low plank swim and single arm dumbbell overhead extension. The final burnout consists of 4 moves at 45-sec each of plank Heisman, triple bear crawl, Superman pulls, and low plank swim. There is a short stretch at the end.

My heart rate data shows 212 calories burned in 25-min with average and max heart rates of 120 bpm and 161 bpm, respectively, with most of the workout in Zone 3. I used a 15-lb dumbbell in this workout with proper form. The heart rate numbers are actually the most elevated of the 3 Core Cardio routines I pressed play on thus far in Weeks 1-3, although the data is fairly similar to the Week 1 version even down to the time in workout zone 3. I hit the red upper zone with max heart rate in the superset finisher with 3-min of the core cardio work! The weighted dumbbell flutter kicks are a variation of the Week 2 weighted scissors; super challenging, even with a 15-lb DB. I found Blocks 2 and 4 especially difficult. The triple bear crawl is a good exercise and low plank swim is brutal. Stacking these with weighted core moves is very effective. I had a major sweat going in this workout. My shoulders and core were exhausted by the end. There are many plank moves and significant isometric core focus. Keep pushing my friends – we got this!!

Week 3 Day 4: Upper Body

Week 3 Day 4 Upper Body continues tempo 3×1 discipline with 3-sec up and 1-sec down. The workout is back to the “super burnout” format where there is one large superset burnout at the end after all blocks are complete. The main routine involves 2 exercises back-to-back for 2 sets in 3 blocks of work immediately followed by the burnout sequence. Each set is 60-sec with quick 15-sec transitions between sets and then there is a 1-min break between blocks. Block 1 is double dumbbell chest press and single dumbbell pullover. Block 2 consists of single arm shoulder press and front raise. Block 3 involves single arm W-kickback and hammer curl. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of tempo pushups, upright rear delt pull, and tempo tricep extension each side. There is a short stretch at the end.

My heart rate data shows 151 calories burned in 25-min with average and max heart rates of 104 bpm and 130 bpm, respectively, with most of the workout in Zones 1-2. I used 10-25-lb dumbbells in this workout and the medium resistance loop. I matched Joel on the Block 3 weights for arms at 15-lb DBs and could have gone to 20-lbs. Took note and will adjust next time! The heart rate numbers and zones are much lower for me with this Week 3 super burnout version of Upper Body vs. Week 1/Day 5 and Week 2/Day 2. Honestly I am not sure why since the movements are not all that different. It may be since the push-ups, which elevate my heart rate more, are only in the super burnout 45-sec tempo set instead of the main blocks for multiple sets. Either way, this was a great workout! Block 2 is awesome with the single arm tempo shoulder press for 3×1 tempo immediately stacked same side with front shoulder raise. My shoulders were on FIRE. The single arm unilateral variation reduces any momentum and really blasts the shoulders. I also enjoyed the tempo hammer curls in Block 3, although I could have gone heavier with those sets as well. Always record your weights and make note how you did/felt in order to make any adjustments in the future. Week 3 is moving fast!

Week 3 Day 5: Lower Body

Week 3 Day 5 Lower Body begins with a short warmup followed by 4 blocks with one targeted exercise performed for 3 sets at 60-sec per set with quick 15-sec transitions. Each block is followed by a 45-sec burnout finisher. The tempo count is the slow 3×1 format. The tempos are alternated throughout, so they are not leveraged every set. Block 1 is reverse lunge followed by reverse step lunge lift with calf raise. Block 2 involves dumbbell swings and looped deadlift. Block 3 includes front loaded squat followed by side step pulse with loop. Block 4 is dumbbell bridge followed by bear kickbacks with loop. There is a short stretch at the end.

My heart rate data shows 242 calories burned in 26-min with average and max heart rates of 127 bpm and 162 bpm, respectively, with most of the workout in Zones 3-4. I used 15-45-lb dumbbells in this workout and heavy resistance loop. These numbers are MUCH higher than Weeks 1 and 2. Perhaps the most direct comparison is against Week 2 which also leverages the dumbbell swings to elevate heart rate, although in super burnout approach; here, Week 3 has +63 cals, +17 bpm ave. HR, +37 bpm max HR, and +9.9-min in upper workout zones 4-5. To be honest, I pushed hard on the DB swings today with fast pace using proper form where I spiked max HR as well as the front loaded squats. Good stuff. Joel mixes up the order of the leg muscles worked in the moves so the weights and fatigue threshold will vary between weeks. For example, DB swings are in Block 2 in Week 3 vs. Block 1 in Week 2. The bear loop kickbacks were a great, new movement that really burned out the glutes after the dumbbell bridge to finish up.

Week 3 Day 6: Total Body

Back to the endurance training again with Week 3 Total Body. Although Week 3 incorporates the 3×1 tempos, there are no tempos again in Week 3 Total Body. Given the endurance focus, weight selection should be on the lighter side for these dynamic compound movements. The session begins with a short warmup. There are supersets with 2 exercises each similar to Core Cardio at 60-sec per move per set. There are 4 total blocks with 2 rounds per block. Block 1 is narrow squat into overhead press followed by single side lunge set reverse raise. Block 2 involves deadlift to row followed by single reverse lunge into hammer curl. Block 3 consists of high plank twisted knee to elbow followed by kneeling front raise to lateral raise. Block 4 is pushup alternate leg lift-lift followed by freefall on the floor. There is a short stretch at the end.

My heart rate data shows 284 calories burned in 26-min with average and max heart rates of 138 bpm and 162 bpm, respectively, with most of the workout in Zone 4. I used 15-25-lb dumbbells in this workout. These Total Body workouts in Speed Train are RELENTLESS. Block 1 quickly ramped my HR into the upper zones and stayed elevated throughout the entire session. The heart rate numbers for this Week 3 version significantly exceed Weeks 1 and 2 for calories expenditure, average heart rate, and time in the upper workout zones. My data indicates 16 min 18 sec in Zone 4 alone relative to approx. 7-8-min for Weeks 1-2. This results in the most challenging workout in the entire Weeks 1-3 of the program… by far!

Impressive results for a short workout that I attribute to some really challenging dynamic compound movements with very little rest between sets and blocks. I pushed myself on the weight selection to max out what I could safely lift with proper form in the 60-sec sets. The push-up lift-lift helped elevate HR while Block 1 and Block 3 pushed my numbers to upper zones as well. I do like the floating leg variations to challenge the core along with freefall at the end. Success! This concludes Week 3 of weighted workouts for my 25 Minute Speed Train Review. Tomorrow will be back to the Flexibility & Mobility 1 stretch routine. It is much needed!

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Week 4 Day 1: Upper Body

Week 4 of the Speed Train is here. Hard to believe how fast the program is moving for me. Keep it coming! Week 4 Day 1 is back to Upper Body with the continued tempo focus. The tempo counts are 3×1 and 2×2 depending on move, alternated in each block. The workout is the “super burnout” format where there is one large superset burnout at the end after all blocks are complete. The main routine involves 2 exercises back-to-back for 2 sets in 3 blocks of work immediately followed by the burnout sequence. Each set is 60-sec with quick 15-sec transitions between sets and then there is a 1-min break between blocks. Block 1 is push-ups and chest fly. Block 2 consists of lateral raise and bicep single curl. Block 3 involves rotating row and rear delt fly. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of lateral raise, row, and triceps right/left side. There is a short stretch at the end.

My heart rate data shows 175 calories burned in 26-min with average and max heart rates of 108 bpm and 126 bpm, respectively, with most of the workout in Zone 2. I used 10-30-lb dumbbells in this workout and the medium resistance loop. These numbers are similar to the Week 3 Day 4 super burnout tempo version of this routine. The heart rates stay fairly low with the slow moving aspect to the repetitions. The workouts were very similar and mixing up the tempo counts had a negligible impact on my body’s response, for the most part. I did see a slightly higher calorie burn, but that may be attributed to me being very active today hiking local parks before pressing play. The one comment I would make on Joel’s tempo workouts is his tempo counts are very fast. A 3-count up is really more like 1.5-2-sec vs. 3, which makes it easier. I tried to stay on actual 2-3-sec counts per the assigned tempo movement. 3 seconds up is very tough for the rear delt fly! I enjoyed the tempo curls today and pushed hard on the chest work. Successful start to Week 4!

Week 4 Day 2: Lower Body

Week 4 Day 2 Lower Body begins with a short warmup followed by 4 blocks with one targeted exercise performed for 3 sets at 60-sec per set with quick 15-sec transitions. Each block is followed by a 45-sec burnout finisher. The tempo count is the slow 3×1 and 2×2 alternating format similar to Week 4 Day 1 Upper Body. Block 1 is deadlift followed by looped deadlift. Block 2 involves dumbbell bridge pulse followed by looped bridge openers. Block 3 includes side lunge followed by step squat pulse. Block 4 is goblet sumo followed by alternating front kick. There is a short stretch at the end.

My heart rate data shows 181 calories burned in 26-min with average and max heart rates of 110 bpm and 133 bpm, respectively, with most of the workout in Zone 2. I used 15-45-lb dumbbells in this workout and heavy resistance loop. These numbers are well below Week 3, which incorporated the more dynamic dumbbell swings, and fairly comparable to Weeks 1 and 2. This is not a surprise given the slow tempo count and moves with limited cardio impact. Joel added the heavy DB bridge earlier in the workout so that helped exhaust the posterior chain at the front end. The looped bridge pulse openers were awesome. Overall, I am getting somewhat tired of the goblet sumo and deadlift variations half way through the program, although they are very effective! I wouldn’t mind some step-ups or other challenging lower body exercises. I expect some new variations in Weeks 5-8. Regardless, Joel does the job in these Lower Body sessions!!

Week 4 Day 3: Core Cardio

Week 4 Day 3 is Core Cardio. Let’s do this – can’t wait! As usual, the workout begins with a short warmup followed by 4 blocks with 2 superset exercises each at 45-sec per move and quick 15-sec transitions. The blocks are 2 rounds and the workout ends with a burnout compilation. Block 1 is kneeling rainbow and twisted mountain climber. Block 2 consists of weighted kneeling chop and bear with leg drive through. Block 3 involves dual arm/leg V crunch and plank jacks. Block 4 includes low forearm plank alternating side rotation and single side bicycle crunch. The final burnout consists of 4 moves at 45-sec each of twisted mountain climbers, bear with leg drive through, and low plank side rotation, and single side bicycle crunch. There is a short stretch at the end.

My heart rate data shows 226 calories burned in 25-min with average and max heart rates of 123 bpm and 153 bpm, respectively, with most of the workout in Zone 3. I used a 20-lb dumbbell in this workout with proper form. The heart rates are slightly higher than Week 3 Core Cardio, which makes it the most challenging in this aspect of Core Cardio versions 1-4. Week 4 spent an extra few minutes in upper workout zone 4 from my data. I found this Core Cardio session quite challenging, and my entire body felt worked. I went a little heavy on the rainbow/chops and weighted core moves with 20-lb DB while maintaining good form. This also provided a nice shoulder burn, especially when stacked up in this routine with plank and bear drive through variations. There is a lot of core stability focus in this one and my core was on fire by the end. I like how Joel modified the weighted chop angle to the inside leg vs. outside leg in previous Core Cardio workouts to further strengthen the core stability overall. The low plank side rotation and burnout series at the end were all tough, but I made it. This was a great workout my friends!

Week 4 Day 4: Upper Body

Week 4 Day 4 Upper Body continues the tempos with the 3×1 and 2×2 tempo counts using different exercises than Day 1 Upper Body this week. Joel takes us back to the burnout format in this routine. After a short warmup, there are 4 blocks of one movement per block performed for 3 rounds at 60-sec each with only a 15-sec break between sets, followed by a burnout for each block at 45-sec. Block 1 is military push press followed by loop straight arm pulse. Block 2 involves single arm dumbbell row followed by looped standing row. Block 3 is chest press followed by negative tricep push-ups with hand release. Block 4 consists of single side hammer curls followed by dumbbell overhand curl. There is a short stretch at the end of the routine.

My heart rate data shows 183 calories burned in 25-min with average and max heart rates of 111 bpm and 137 bpm, respectively, with most of the workout in Zone 2. I used 10-40-lb dumbbells in this workout and the medium resistance loop. This is an AWESOME workout. It may actually be one of my favorites in the first half of the Speed Train program. The heart rate numbers are higher than Week 3 Upper Body burnout version and fairly similar to the Week 4 Day 1 super burnout Upper Body workout. Joel does a good job here of leveraging the tempo counts in various challenging moves.

I started Block 1 with 20-lb DBs for the 60-sec tempo shoulder press and ended up dropping to 15-lb DBs set 3. My shoulders were done at that point and then completely toast after the immediate loop burnout. The burnout workouts definitely pre-fatigue the targeted muscle followed by complete failure to finish up the blocks. My chest was worked hard with the tempo 2×2 with the 40-lb DBs dropping to 35-lb DBs and finally 30-lb DBs last set. Didn’t have much left in my chest by the negative push-up release burnout, but got ‘er done. The last block was my favorite with the tempo hammer curls followed by light dumbbell overhand curl burnout to further build grip and forearm strength. Again, awesome workout today!

Week 4 Day 5: Lower Body

Lower Body Week 4 Day 5 begins with a short 2-min warmup prior to the main series of exercises. The super burnout format involves 2 exercises back-to-back in 3 blocks of work immediately followed by a burnout sequence (at the end). Each set is 60-sec and there is a 1-min break between blocks. Tempo counts alternate between the 3×1 and 2×2 approach. Block 1 consists of front loaded squat and reverse stepping lunge pulse. Block 2 is dumbbell swings and staggered leg deadlift. Block 3 involves dumbbell calf raises and front loaded lunge. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of side kick, reverse kickback, pigeon calf raises and duck calf raises. There is a short 2-min stretch at the end.

My heart rate data shows 194 calories burned in 25-min with average and max heart rates of 114 bpm and 146 bpm, respectively, with most of the workout in Zone 3 (~11-min). I used 20-45-lb dumbbells in this workout and the heavy resistance loop. The heart rate data demonstrates higher overall numbers relative to the Week 3 Lower Body super burnout. This is not surprising since this version has the dumbbell swings, which really ramp the heart rate. The data today is almost identical to Week 2 Day 4 Lower Body, which does hit the DB swings. It is fair to say the Lower Body workouts with the DB swings are most challenging for me. I like how this routine leverages a mix of the bilateral and unilateral movements to promote individual muscle performance and fatigue in the lower body. Sometimes we tend to have a stronger side that can take over a movement at the disadvantage of the weaker side catching up. It is a very effective approach and I am seeing great results already with the program only half way done. The heavy loop was fairly difficult in the super burnout series at the end. My legs are done!

Week 4 Day 6: Total Body

I was excited to press play on Week 4 Total Body for more endurance work. The Week 3 Total Body session resulted in the highest calorie expenditure and heart rates for the program to this point. Did I exceed these numbers in Week 4? Let’s find out! As a reminder, there are no tempos in the Total Body workouts. The session begins with a short warmup. There are supersets with 2 exercises each similar to Core Cardio at 60-sec per move per set. There are 4 total blocks with 2 rounds per block. Block 1 is hammer curl to military overhead press and forward lunge side lunge. Block 2 involves narrow squat pulse into regular squat pulse and high-low plank knee to elbow. Block 3 consists of sumo triple pulse hops and reverse lunge to calf raise. Block 4 is tricep push-up to frog and low plank with hip drop. There is a short stretch at the end.

My heart rate data shows 223 calories burned in 26-min with average and max heart rates of 120 bpm and 150 bpm, respectively, with most of the workout in Zone 3. I used 20-lb dumbbells in this workout for Block 1 hammer curls to shoulder press. Interesting. So this version of Total Body yielded the lowest heart rate numbers compared to all 4 Total Body routines in the first half of the Speed Train program. I only registered a couple of minutes in upper workout zone 4, which is very low relative to the other Total Body routines. Don’t get me wrong; this workout was challenging, but my heart rate really only elevated near the end in the tough Block 4 tricep push-up frog and low plank hip drop series where I kept a steady pace. I attribute this to the fact that Week 4 mostly worked the stabilizer muscles, balance and isometric control movements. Dumbbell weights were only used in the first move of Block 1 while the rest of the exercises were strictly body weight, which is unlike the other Total Body sessions. Week 3 was especially brutal relative to Week 4. With all that said, I had a surprising sweat going by the last Block. The pulse burnouts really had my leg burn on fire in Blocks 2 and 3. I am definitely ready for Flexibility & Mobility 2 followed by rest heading into Week 5 and the second half of my 25 Minute Speed Train Review. As always, please let me know how I can help. Let’s do this!!

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Week 5 Day 1: Lower Body

The second half of the Speed Train program brings a new workout format different than the burnout and super burnout focus in Weeks 1-4. Awesome! I am pumped to mix things up again to keep the muscles guessing and strong results coming in from these dynamic routines. Lower Body Week 5 Day 1 begins with a short 2-min warmup prior to the main series of exercises. The new format is called, wait for it… “dirty mofo”. He says it is called this because that is how you will feel about it after the workout is over. Haha, alrighty then. A bit cheesy just like Joel at times, although I am certain it will still be effective. This focus is basically a timed pyramid format where a specific movement is performed for 5 sets at time interval sets of 60-sec, 40-sec, 20-sec and then back up to 40-sec and 60-sec. Joel challenges you to increase the weights each set as time decreases from 60/40/20-sec and then try to maintain the heavier weights as much as possible with proper form as time increases back up to 40/60-sec sets. There are quick transitions between both sets and exercises. The moves leverage the 1×3 tempo ratio (e.g., 1-sec down x 3-sec up). There are only 4 exercises in the entire workout including front loaded squat, sumo deadlift, bridge, and alternating reverse stepping lunges. There is a short stretch at the end.

My heart rate data shows 213 calories burned in 26-min with average and max heart rates of 119 bpm and 161 bpm, respectively, with most of the workout in Zones 2-3 (~20-min total). I used 20-50-lb dumbbells in this workout. Overall, the heart rate data demonstrates Week 5 Lower Body provides similar if not slightly higher numbers relative to Weeks 1-4 Lower Body versions excluding Week 3 Day 5. I found this workout fairly challenging with the heavy lifts combined with pyramid tempo sets focus. That is, you get more load and time under tension with the heavier weight for 5 sets instead of the traditional 2-3 sets per block in the first half of the program. This ultimately burns out your muscles without using a “burnout” or “super burnout” add-on with resistance loop. I really like this approach since it is aligned with building more mass. Just for reference, in a typical 60-sec set I was able to hit about 24 reps; this was for the last move of reverse stepping lunges, which is also consistent with my max heart rates for the workout. There is a new move called sumo deadlift with single or double dumbbell approach which is cool, just watch your form to protect your lower back. Can’t wait for the “dirty mofo” version of Upper Body tomorrow!

Week 5 Day 2: Upper Body

Man, my legs are crazy sore from the Lower Body workout yesterday, especially my hamstrings. This Week 5 is already good stuff!

Week 5 Day 2 Upper Body surprisingly maintains the “burnout” format from Weeks 1-4 instead of the “dirty mofo” approach. I expect the second Upper Body workout of Week 5 will be the “dirty mofo” format. The difference in the Week 5 burnout is that the 1×3 tempo is used in the burnout, which wasn’t done in the first half of the program. Clearly the 1×3 is also different than 2×2 and 3×1 from Weeks 1-4. Tempo is not used on all weighted sets. After a short warmup, there are 4 blocks of one movement per block performed for 3 rounds at 60-sec each with only a 15-sec break between sets, followed by a burnout for each block at 45-sec. Block 1 is single arm military push press followed by looped straight arm pulse. Block 2 consists of double dumbbell press followed by regular push-ups. Block 3 involves rotating row followed by looped bow pull. Block 4 is W-tricep kickback followed by tricep push-ups. There is a short stretch at the end of the routine.

My heart rate data shows 156 calories burned in 25-min with average and max heart rates of 104 bpm and 135 bpm, respectively, with most of the workout in Zone 2. I used 15-30-lb dumbbells in this workout and the heavy resistance loop. This is definitely a slower paced workout from Joel, which is consistent with some of the other tempo workouts. Looking back at the heart rate data thus far it appears half of the Upper Body workouts have these lower numbers while the other half are elevated more when there is some cardio element introduced in the blocks. Overall, this is a very effective workout despite the lower heart rates. In fact, my chest was on FIRE by the end of the weighted work and then completely exhausted after the tempo push-up burnout series. I did finish all of the reps, but it was HARD. The other block that was particular challenging for me was the triceps in Block 4 with kickback immediately followed by tricep push-ups. Again, I hit the reps as I had just enough left in the muscles to finish up. It is okay, and preferred, to hit total burnout and have to go to your knees on push-ups, for example. I’ll keep pushing my limits on the weights to take full advantage of the burnout sets. Great workout!!

Week 5 Day 3: Total Body

In Weeks 1-4 Core Cardio was scheduled as the third workout day of the week on the calendar while Total Body was on Day 6. The second half of the program switches up the order with Total Body on Day 3 and Core Cardio on Day 6. Just another programmic variation to keep results progressing. For me, Total Body has been the most challenging workout day of each calendar week so I had to get mentally pumped up for this one today now that it is earlier in the week! In reality, I/we probably have more energy on Day 3 vs. Day 6 so let’s do this!

Week 5 Day 3 Total Body begins with a short warmup. As a reminder, there are no tempos in the Total Body workouts. There are supersets with 2 exercises each similar to Core Cardio at 60-sec per move per set. There are 4 total blocks with 2 rounds per block. Block 1 is side squat with overheard press and hammer curl to lateral raise. Block 2 involves catchers and weighted static lunge with floating leg row. Block 3 consists of wide chest press and push-up with alternate leg lift. Block 4 is super bear walkout and weighted bird dog. There is a short stretch at the end.

My heart rate data shows 257 calories burned in 26-min with average and max heart rates of 131 bpm and 158 bpm, respectively, with most of the workout in Zone 4 (11 min 51 sec). I used 5-30-lb dumbbells in this workout. The 5-lb DB was for the weighted bird dog and 30-lb DBs for wide chest press. The heart rate data is mostly comparable to Week 4 Total Body and lower than the Week 3 version that was absolutely brutal. I usually spend most of these Total Body workouts in upper zone 4, which is excellent and the most time in upper zones for all workouts in the program. Overall, this version of Total Body felt similar to many of the other routines. I think I have said this before, but I’m not a big fan of hammering the muscles in consecutive days. In this case we had Upper Body yesterday and I am still recovering from that session. Anyway, it is all about muscular endurance so I can confirm that progress is happening for me in this program.

The weighted lunge to floating leg went well today with the 20-lb DB. My balance in a loaded unilateral movement has definitely improved. The catchers move early in the workout helped elevate my heart rate while the weighted bird dog was especially challenging when stacked with bear walkout. You don’t need much weight for the weighted bird dog and I found my core was worked hard in this move to maintain a stable foundation. As usual, my shoulders and quads were worked hard in Total Body. Block 1 with the press and lateral raise stack absolutely shredded my shoulders; I started with 20-lb DBs and had to drop during the last part of the last set. We will see how the rest of the week goes having the intense Total Body much earlier in the schedule!

Week 5 Day 4: Lower Body

Week 5 Day 4 Lower Body goes back to the tempo 1×3 super burnout format. As usual, the workout begins with a short 2-min warmup prior to the main series of exercises. The super burnout format involves 2 exercises back-to-back in 3 blocks of work immediately followed by a burnout sequence (at the end). Each set is 60-sec and there is a 1-min break between blocks. Tempo counts are 1×3 approach (1 sec down x 3 sec up). Block 1 consists of goblet sumo squat and side lunges. Block 2 is deadlift and front loaded lunge. Block 3 involves dumbbell swings and calf raises. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of forward kick pulses, alternate loop kickbacks, and side squat pulses. There is a short 2-min stretch at the end.

My heart rate data shows 218 calories burned in 25-min with average and max heart rates of 121 bpm and 167 bpm, respectively, with most of the workout in Zone 3 (12:41). I used 20-45-lb dumbbells in this workout and the heavy resistance loop. The heart rate data confirms the highest max heart rate so far for me in 5 weeks of the program at 167 bpm thanks to the dumbbell swings! Similarly, the Week 5 version has the highest calorie expenditure and average heart rates for Lower Body routines to date while hitting the upper workout zones. I found it challenging to have the DB swings in the last block after my legs were pre-fatigued. Stacking with heavy tempo calf raise also maintained the elevate heart rates while testing my grip strength with the 45-lb DBs. This was a very effective workout with the bilateral sets immediately followed by unilateral side isolation and finishing up with the bilaterals each block. I am glad the formal Lower Body workouts are done for the week, although I am well aware Core Cardio will continue the lower/total body challenge!

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Week 5 Day 5: Upper Body

Here we go with the second Upper Body workout of Week 5. As expected, Joel leverages the new “dirty mofo” format today. As a reminder, this focus is basically a timed pyramid format where a specific movement is performed for 5 sets at time interval sets of 60-sec, 40-sec, 20-sec and then back up to 40-sec and 60-sec. Joel challenges you to increase the weights each set as time decreases from 60/40/20-sec and then try to maintain the heavier weights as much as possible with proper form as time increases back up to 40/60-sec sets. There are quick transitions between both sets and exercises. Some of the moves leverage the 1×3 tempo ratio (e.g., 1-sec up x 3-sec down). There are only 4 exercises in the entire workout including chest press, lateral raises, reverse raises, and bicep curls. There is a short stretch at the end.

My heart rate data shows 192 calories burned in 25-min with average and max heart rates of 115 bpm and 144 bpm, respectively, with most of the workout in Zones 2-3. I used 12-40-lb dumbbells in this workout. This is a tough workout. These “dirty mofo” routines are probably the most difficult from my perspective as you get the most time under tension even relative to burnout/superburnout formats. My chest, shoulders, back and arms were all on fire by the end of each respective block. With regard to heart rate data, the numbers are the highest in Weeks 1-5 Upper Body workouts, although fairly comparable to Week 2 Day 2 Upper Body. The average heart rate is deceiving since these tempo pyramid sets are a constant battle if you select challenging weights. Although all blocks were a test, I found blocks 2 and 3 in succession particularly tough with lateral raise and reverse raises. That is a lot of longer lever raise movements in a row for almost 10-min! Not easy. Several of the movements used the tempo 1×3 count as well including lateral shoulder raise, which ramped the intensity. Success. I am glad the weighted workouts are mostly done for Week 5 and I can focus on abs and core tomorrow!

Week 5 Day 6: Core Cardio

Week 5 Core Cardio is here! Let’s see how this goes on Day 6 of the week vs. Day 3 in Weeks 1-4 of Speed Train. As usual, the workout begins with a short warmup followed by 4 blocks with 2 superset exercises each at 45-sec per move and quick 15-sec transitions. The blocks are 2 rounds and the workout ends with a burnout compilation. Block 1 is weighted flutter kicks and plank Heisman. Block 2 consists of dumbbell pullover crunch and knee to elbow pulses. Block 3 involves low plank swimmers and bear sidewalk. Block 4 includes Superman arm reach and arm cross crunches. The final burnout consists of 4 moves at 45-sec each of plank Heisman, bear sidewalk, knee to elbow pulses, and arm cross crunch. There is a short stretch at the end.

My heart rate data shows 175 calories burned in 25-min with average and max heart rates of 109 bpm and 144 bpm, respectively, with most of the workout in Zone 2. I used a 20-lb dumbbell in this workout with proper form. I felt like this version of Core Cardio was REALLY slow. A lot of plank and crunch variations. The heart rate numbers are significantly lower than Weeks 1-4 Core Cardio routines. This Week 5 version only had me in Zone 3 for 3min 40sec relative to approx. 10-min in Zone 3 for Weeks 1-4. This is partly due to the absence of dynamic weighted moves like rainbow and dumbbell chops. The weighted work for Week 5 is isolated to crunches. I am not too proud to admit my hip flexors and core were on fire so I had to transition to the modified format at the end of a move or two to protect my lower back. It was still challenging, haha. Also, plank Heisman and bear sidewalk in the burnout series is just brutal since you are in plank for 1.5-min straight after being pre-fatigued earlier in the workout. Super effective. With that, Week 5 Speed Train is DONE… Bring on Week 6 my friends!!

Week 6 Day 1: Lower Body

Week 6 Day 1 Lower Body is here! It is hard to believe we are on Week 6 of 8 already! This has been an outstanding program for me to stay on track during a busy summer season. Speed Train has even travelled well for me at the lake cabin. Week 6 is Joel’s “mashup week”, which combines all of the tempos, volume and formats learned throughout the first 5 weeks of 25 Minute Speed Train. The exercises in Week 6 have been performed in previous weeks so the goal is to simply increase weight and load while maintaining proper, safe form.

Week 6 Lower Body begins with a short 2-min warmup prior to the main series of exercises. The super burnout format is leveraged with 2 exercises back-to-back in 3 blocks of work immediately followed by a burnout sequence (at the end). Each set is 60-sec and there is a 1-min break between blocks. Tempo counts include the 1×3 and 2×2 approach. Block 1 consists of single leg deadlift and floating leg looped deadlift. Block 2 is front loaded squat and sumo deadlift. Block 3 involves calf raises and reverse lunge pulses. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of side-back kicks each side, pigeon calf raises and duck calf raises. There is a short 2-min stretch at the end.

My heart rate data shows 148 calories burned in 25-min with average and max heart rates of 102 bpm and 126 bpm, respectively, with most of the workout in Zones 1-2. I used 20-45-lb dumbbells in this workout and the heavy resistance loop. The heart rate data demonstrates MUCH lower overall numbers relative to all other Lower Body super burnout workouts in the program to date. Like, significantly lower with 21-min in lower zones 1-2 whereas the heart rate for the other weeks has typically hit zone 3. With that, this workout did a great job firing the stabilizer muscles in my legs with the unilateral movements. I did try to increase the weights on the tempo deadlifts and squats, but there was little impact on my measured heart rates. I took note that I could have gone heavier on the lunge pulse sequence in Block 3. The super burnout sets with single leg side-back kicks were really tough with the heavy loop, especially if you avoid touching your foot on the ground between reps… just another single leg balance move to finish up the routine in burnout mode!

Week 6 Day 2: Upper Body

The first Upper Body workout of Week 6 brings back the “dirty mofo” format that was first introduced in Week 5. I find the “mofo” format the most challenging for me with significant time under tension. The focus is basically a timed pyramid format where a specific movement is performed for 5 sets at time interval sets of 60-sec, 40-sec, 20-sec and then back up to 40-sec and 60-sec. Joel challenges you to increase the weights each set as time decreases from 60/40/20-sec and then try to maintain the heavier weights as much as possible with proper form as time increases back up to 40/60-sec sets. There are quick transitions between both sets and exercises. Some of the moves leverage the 1×3/3×1 and 2×2 tempo ratios. There are only 4 exercises in the entire workout including double dumbbell chest press, reverse raises, military push press, and hammer curls. There is a short stretch at the end.

My heart rate data shows 177 calories burned in 25-min with average and max heart rates of 109 bpm and 138 bpm, respectively, with most of the workout in Zone 2. I used 10-40-lb dumbbells in this workout. The calorie expenditure, heart rates and zones were lower for Week 6 relative to the “dirty mofo” Upper Week 5 version. This week mostly has the same moves as the Week 5 version of mofo Upper with the exception of shoulder push press subbed for lateral raises and hammer curls for standard bicep curls.

I pushed hard on the weights in Block 1 but didn’t see much corresponding ramp in heart rate. I was able to hit the 40-lb DBs on the 20-sec set. The rates only started to elevate in the Block 3 tempo push press sets. I have to say, I am not a fan of the reverse raises with a tempo approach. You have to be really careful not to overextend or get injured with improper form. The tempo hammer curls went awesome today! I decided to go super heavy ranging from 20-30-lb DBs. I was able to force the target burnout in the last set. Overall, challenging stuff!

Week 6 Day 3: Total Body

Week 6 Day 3 Total Body begins with a short warmup. As a reminder, there are no tempos in the Total Body workouts. There are supersets with 2 exercises each similar to Core Cardio at 60-sec per move per set. There are 4 total blocks with 2 rounds per block. Block 1 is single arm squat clean to press and side step squat triple pulse. Block 2 involves sumo jump pulses and front stepping lunge to hammer curl. Block 3 consists of high plank pike lift to knee elbow and reverse lunge into calf raise. Block 4 is tricep pushups to frog and freefall. There is a short stretch at the end.

My heart rate data shows 173 calories burned in 25-min with average and max heart rates of 109 bpm and 141 bpm, respectively, with most of the workout in Zone 2 (13 min 6 sec). I used 20-25-lb dumbbells in this workout. This routine is primarily body weight with focus on muscular endurance. For the most part, I didn’t find it too difficult with the exception of the tricep pushups to frog sets at the end where my heart rate was at the highest. My triceps were on FIRE! Overall, the slower pace with mostly body weight exercises resulted in heart rate numbers for Week 6 Total Body much lower than Weeks 1-5 with very little time in the upper workout zones. I am not sure why Joel decided to hit hammer curls again today after the “dirty mofo” hammer curl sets yesterday. Completely unnecessary; standard curls, wide curls or even reverse curls would have been a better choice, I think. The lower body pulse work was challenging today. I believe I could have gone heavier on the single arm squat clean to press, which may have ramped my heart rate more to start the workout. It is tricky though as you really have to watch your form on that compound lift. Anyway, this was still a good workout to keep us moving, although not as hard as I was expecting based on Weeks 1-5 Total Body. As a consequence, I am sure Lower Body tomorrow will be tough!

Week 6 Day 4: Lower Body

Week 6 Day 4 Lower Body is the “dirty mofo” approach. This focus is the timed pyramid format where a specific movement is performed for 5 sets at time interval sets of 60-sec, 40-sec, 20-sec and then back up to 40-sec and 60-sec. Joel challenges you to increase the weights each set as time decreases from 60/40/20-sec and then try to maintain the heavier weights as much as possible with proper form as time increases back up to 40/60-sec sets. There are quick transitions between both sets and exercises. Some of the moves leverage the 3×1 tempo ratio (e.g., 3-sec down x 1-sec up) and 2×2. There are only 4 exercises in the entire workout including dumbbell swings, alternating stepping front loaded pulse lunges, sumo squats, and dumbbell bridge. There is a short stretch at the end.

My heart rate data shows 213 calories burned in 25-min with average and max heart rates of 120 bpm and 152 bpm, respectively, with most of the workout in Zones 3-4 (~14-min total). I used 20-50-lb dumbbells in this workout. These numbers are fairly similar to Week 5 Lower Body “dirty mofo” format with the exception of more time in the higher workout zone 4. This is 100% attributed to the dumbbell swing pyramid sets to start the workout. What a killer way to begin, especially if you press play on this routine first thing in the morning with limited warmup (like me!). I definitley recommend some extra static and dynamic stretch before this workout. I increased my weights on the DB swings up to 35-lb DB max. I maintained heavier weights for front loaded pulse lunges and sumo squats while I went heaviest on the bridge series. Overall, this was a well-constructed workout to absolutely hammer the lower body for arguably the third time in four days this week! Awesome program… join us!!

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Week 6 Day 5: Upper Body

Day 5 Upper Body of Week 6 focuses on the “burnout” format again with bilateral/unilateral exercises in varied tempos (i.e., 1×3, 3×1, 2×2). Tempo is not used on all weighted sets. After a short warmup, there are 4 blocks of one movement per block performed for 3 rounds at 60-sec each with only a 15-sec break between sets, followed by a burnout for each block at 45-sec. Block 1 is single arm front raise and looped lateral raise pulses. Block 2 consists of double dumbbell pullover and looped pullover. Block 3 involves chest press and looped chest fly. Block 4 is tricep W kickback and negative tricep pushups with hand release. There is a short stretch at the end of the routine.

My heart rate data shows 142 calories burned in 25-min with average and max heart rates of 102 bpm and 130 bpm, respectively, with most of the workout in Zones 1-2 (~20-min). I used 12-40-lb dumbbells in this workout and the medium to heavy resistance loops. Great workout. Not much new here. It is a slower paced workout with heart rate numbers comparable to the Week 5 Day 2 Upper Body tempo burnout version. This is not surprising since half of the workout is actually performed on the floor and Joel uses tempo counts to slow down the movements. With that said, I went heavier on the weights today and definitely approached burnout of the various muscle groups even before the looped burnout finishers. I didn’t have any issues with the negative tricep pushup burnout last set and could have pushed through many more. These are easier for me than the push-up to frog variation. Time to rest up for the last major workout of Week 6 tomorrow with Core Cardio!

Week 6 Day 6: Core Cardio

Last day of Week 6 with Day 6 Core Cardio! As usual, the workout begins with a short warmup followed by 4 blocks with 2 superset exercises each at 45-sec per move and quick 15-sec transitions. The blocks are 2 rounds and the workout ends with a burnout compilation. Block 1 is kneeling rainbow and 4×4 mountain climber twist. Block 2 consists of low plank circles and dumbbell overhead leg extension. Block 3 involves triple bear crawl hop and accordion core focus. Block 4 includes dumbbell scissor kicks and prone lat pull. The final burnout consists of 4 moves at 45-sec each of 4×4 mountain climber twist, low plank circles, triple bear crawl hop, and prone lat pulls. There is a short stretch at the end.

My heart rate data shows 211 calories burned in 26-min with average and max heart rates of 119 bpm and 150 bpm, respectively, with most of the workout in Zone 2. I used 20-30-lb dumbbells in this workout with proper form. I used the 30-lb DB for the dumbbell overhead leg extension, which is essentially a pullover variation with core engagement. The heart rate data is very similar to Weeks 1-5 Core Cardio with a normalized calorie burn of 8.20 cal/min. As such, the average/max HRs and workout zones are in the same range with the exception of slightly lower numbers achieved Week 5 given the less demanding weighted moves.

This was a fantastic workout today. I actually had a good sweat going by the end! There are a couple new exercises including 4×4 mountain climber and accordion. The accordion was a great way to keep the core engaged with slow intentional crunches. My core was on fire. I really liked the dumbbell movements, especially the overhead version! My shoulders were exhausted with the burnout series during the triple bear hop since the previous low plank circles definitely pre-fatigued. Good stuff. With that we are done with Week 6 my friends!! I am looking forward to what is next with Week 7. Let’s finish STRONG!!

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Week 7 Day 1: Upper Body

Week 7 begins with Upper Body using a new tempo count (4×4; 4-sec, 4-sec) AND a new workout format called, “give me 5”. This is the last new format that will be introduced in the 25 Minute Speed Train program. There are 5 total sets/rounds per block, which is consistent with the “give me 5” designation. With this format Joel brings the burnout series traditionally found at the end of each block to the start of each block in order to pre-fatigue the muscles (i.e., light the match!). The 4×4 tempo count will also significantly enhance the load and time under tension challenge. Weight selection will be critical to maintain safe, proper form here. Tempo count is not used on all weighted sets, but includes 4×4, 3×1 and 2×2 count.

After a short warmup, there are 4 blocks of one movement per block performed for 4 rounds at 40-sec each with only a 15-sec break between sets. HOWEVER, each block begins with a specific, different burnout move at 60-sec before the primary exercise to really push your muscles to the limits! Block 1 is pushups followed by dumbbell chest press. Block 2 is looped bow pull followed by rotating row. Block 3 consists of looped lateral raise pulses and tempo lateral raise. Block 4 involves looped W-curl pulse followed by tempo bicep curl. There is a short stretch at the end of the routine.

My heart rate data shows 181 calories burned in 25-min with average and max heart rates of 111 bpm and 136 bpm, respectively, with most of the workout in Zone 2 (14 min 43 sec). I used 8-25-lb dumbbells in this workout and medium to heavy resistance loops. The heart rate data is in the range of other Upper Body tempo burnout routines. Wow. This format is amazing. It doesn’t look like I went hard on the weight selection, but I did. Adding that burnout up front in each set makes a HUGE difference. I am happy with my performance as I had to drop the weight last set in most blocks, which means I was successful with the burnout. Failure is good in this workout! The tempo lateral raise 4×4 is just brutal. I maintained the 10-lb DBs until the last set with 8-lbers. For W-curls I hit 25s, 20s, 15s and 15s to finish up. My arms were on fire no doubt. Loved this workout format, although I am not looking forward to the Lower Body version, haha. I would best compare the 4×4 tempo to Body Beast Deluxe where Sagi uses 6×6, 6×3 and 3×3 counts. Anything above 3-sec tempo is really next level tough as you lose all potential momentum so I like that Joel takes us to 4×4 this program. As always, proper weight selection is key for safety and performance. Rage on!

Week 7 Day 2: Lower Body

Week 7 Day 2 Lower Body leverages the familiar burnout format with exercises we have done before. Joel uses all of the tempo variations from the entire Speed Train program in this single session. The workout begins with a short warmup followed by 4 blocks with one targeted exercise performed for 3 sets at 60-sec per set with quick 15-sec transitions. Each block is followed by a 45-sec burnout finisher. The tempo count is 1×3, 3×1, 2×2 and 4×4. Block 1 is sumo deadlift followed by looped deadlift. Block 2 involves front loaded static lunge pulses followed by looped forward kick pulses. Block 3 includes alternating side lunges followed by looped side kicks. Block 4 is calf raises followed by looped calf raises. There is a short stretch at the end.

My heart rate data shows 192 calories burned in 26-min with average and max heart rates of 113 bpm and 148 bpm, respectively, with most of the workout in Zone 2 (10 min 9 sec). I used 20-50-lb dumbbells in this workout and heavy resistance loop. Perhaps the best comparison relative to previous workouts is Week 4 Day 2 Lower Body tempo burnouts. The heart rate data between the two is fairly similar with slightly more time in the higher zones 3/4 for Week 7. To be honest though my body felt WRECKED after the session today. I pushed very hard on the weights using 35-50-lb DBs for a large fraction of the time under load. I was sweaty, legs shaking, and my grip was failing by the last sets of weighted calf raises. Phew. Success. Awesome workout!

Week 7 Day 3: Total Body

Week 7 Day 3 Total Body shifts to the “dirty mofo” format for the first time. Expect a rocker!! This endurance focus is the timed pyramid format where a specific movement is performed for 5 sets at time interval sets of 60-sec, 40-sec, 20-sec and then back up to 40-sec and 60-sec. Joel challenges you to increase the weights each set as time decreases from 60/40/20-sec and then try to maintain the heavier weights as much as possible with proper form as time increases back up to 40/60-sec sets. There are quick transitions between both sets and exercises. There are no tempos in this workout. There are only 4 exercises in the entire workout including hammer curl military push press, high low plank tricep push-up pike, front loaded squat reverse lunge, and deadlift rotating row. There is a short stretch at the end.

My heart rate data shows 227 calories burned in 26-min with average and max heart rates of 123 bpm and 152 bpm, respectively, with most of the workout in Zone 4. I used 20-35-lb dumbbells in this workout. This workout is a monster with a significant percentage (32%) of the workout in Upper Zone 4. It was just another day of sweat and pushing my muscles to the limit my friends! The heart rate data is mostly comparable to the other “dirty mofo” Upper and Lower Body routines. However, the numbers are actually lower than most of the other Total Body routines, which could possibly be attributed to the focus on only 4 movements in the entire session and/or lighter weights overall.

The “mofo” approach is no joke, especially as you climb back down the ladder of time intervals with the heavier weights. All of the exercise sets were tough, but the high low plank pike push-ups are next level difficult. I stayed strong and was able to push through all sets on my toes with proper form as I achieved the highest HRs of the workout. Absolutely brutal. Loved every second, haha. I know I mentioned before these Total Body routines sandwiched in the middle of the week between Lower and Upper Body workouts is cruel. My legs were still recovering from yesterday and I was rewarded with more squats, lunges and deadlifts the next day. Come on, man!

Week 7 Day 4: Upper Body

Week 7 Day 4 Upper Body is the super burnout format with a broad range of the tempo counts used in the program. As always, the workout begins with a short warmup prior to the main series of exercises. The super burnout format is leveraged with 2 exercises back-to-back in 3 blocks of work immediately followed by a burnout sequence (at the end). Each set is 60-sec and there is a 1-min break between blocks. Tempo counts include the 4×4, 3×1 and 2×2 approach. Block 1 consists of chest fly and dumbbell pullover. Block 2 is single arm overhead push press and single arm hammer curl. Block 3 involves rear delt fly and tricep W-kickback pulse. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of straight arm pulses, bent over row, and tricep extensions both sides. There is a short stretch at the end.

My heart rate data shows 142 calories burned in 25-min with average and max heart rates of 102 bpm and 136 bpm, respectively, with most of the workout in Zone 2 (11 min 38 sec). I used 8-40-lb dumbbells in this workout and the medium resistance loop. The 40-lb DB was for tempo pullover and 25-lbs for most other moves besides 8-10-lb DBs for the rear delt fly and W-kickback pulses. The heart rate data demonstrates lower overall numbers for this tempo super burnout relative to many of the other Upper Body routines. Several blocks are challenging like Block 2 where my heart rate spiked to upper zone 3, but I didn’t feel worked too hard otherwise like Total Body yesterday, for example. Joel commits a block to shoulder push press and hammer curls AGAIN after doing a similar compound movement yesterday in Total Body. I would have liked to have seen something, really anything, different to target these muscles. It is great to see chest fly back this week, especially in tempo 4×4 format. The last time we hit chest fly was Week 3, I believe! My delts and triceps were surprisingly on fire by the end of Block 3 with the 8-10-lb DBs in tempo and pulse sequence, respectively. Really watch your form to avoid tweaking your upper back and neck with these longer load variations in forward leaning position. Excellent workout today… don’t let the slower pace fool you.

As a side note, be sure to check back in the coming weeks for my 25 Minute Speed Train hybrid with Body Beast! I may also hybrid Speed Train with Dig Deeper. I have a lot of good ideas on how to maximize the value from each of these killer programs for enhanced, functional lean mass gain. The hybrid(s) will be in development as I finish up this Speed Train review. I am pumped to design the hybrid(s) and look forward to crushing Speed Train moving forward. Bring it my friends!! LINK TO MY CURRENT HYBRIDS!!

Week 7 Day 5: Lower Body

Week 7 Day 5 Lower Body is the “give me 5” format that was introduced on Day 1 this week. As a reminder, there are 5 total sets/rounds per block, which is consistent with the “give me 5” designation. With this format Joel brings the burnout series traditionally found at the end of each block to the start of each block in order to pre-fatigue the muscles (i.e., light the match!). Weight selection will be critical to maintain safe, proper form here. Tempo count is not used on all weighted sets, but includes 4×4, 3×1, 1×3 and 2×2 count.

After a short warmup, there are 4 blocks of one movement per block performed for 4 rounds at 40-sec each with only a 15-sec break between sets. HOWEVER, each block begins with a specific, different burnout move at 60-sec before the primary exercise to really push your muscles to the limits! Block 1 is looped side squat pulses followed by front loaded squat. Block 2 is looped alternating kickback pulses followed by alternate reverse lunge pulses. Block 3 consists of looped deadlift followed by deadlift. Block 4 involves alternating single looped bridge pulse followed by dumbbell bridge. There is a short stretch at the end of the routine.

My heart rate data shows 164 calories burned in 26-min with average and max heart rates of 105 bpm and 132 bpm, respectively, with most of the workout in Zone 2 (15 min 42 sec). I used 20-50-lb dumbbells in this workout and heavy resistance loops. The heart rate data is generally in the range of some of the other Lower Body tempo burnout routines where heart rate data resides primarily in the lower workout zones (e.g., Week 6 Day 1 tempo super burnout). The data is also similar to Week 7 Day 1 Upper Body “give me 5” as a comparison given the slower pace of this particular format. It was a solid workout today. I went fairly heavy while maintaining form throughout. I found Block 2 the most challenging with the alternating reverse lunges after the pre-fatigue burnout. Many of the movements in this workout target the glutes so I made sure to get in extra glute stretch at the end. The good news is I am now done with Lower Body for the week. Success!

Week 7 Day 6: Core Cardio

Time to finish up Week 7 with Day 6 Core Cardio! As usual, the workout begins with a short warmup followed by 4 blocks with 2 superset exercises each at 45-sec per move and quick 15-sec transitions. The blocks are 2 rounds and the workout ends with a burnout compilation. Block 1 is dumbbell pullover crunch with double leg extension and low plank rockers. Block 2 consists of twisted bear plank hop and alternating reverse lunge with dumbbell chop. Block 3 involves low plank swimmers with jack and knee to outside elbow pulse. Block 4 includes triple bear kick through and cross arm crunch with leg lift. The final burnout consists of 4 moves at 45-sec each of low plank rocker, low plank swimmer jack, triple bear kick through and cross arm crunch with leg lift. There is a short stretch at the end.

My heart rate data shows 202 calories burned in 25-min with average and max heart rates of 118 bpm and 154 bpm, respectively, with most of the workout in Zones 2-4. I used a 20-lb dumbbell in this workout with proper form, although I could have gone heavier on the pullover exercise. The heart rate numbers are in the range of many of the Weeks 1-6 Core Cardio at approx. 8 cal/min expenditure and 18% in upper workout zone 4. Joel introduces some new moves in this session, which is cool. I liked the twisted bear plank hop and reverse lunge dumbbell chop block. The names of the moves are getting longer, ha, but the add-on variations really help work the core in new ways. The simple twist to the bear movement isolated the obliques effectively, for example. My shoulders were worked in this routine with all of the planks, especially consecutive low plank sets in the burnout at the end. Week 7 done! The final Week 8 of 25 Minute Speed Train is COMING… Let’s finish STRONG!

As always, please let me know how I can help. Let’s do this!!

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Week 8 Day 1: Upper Body

This is the final week of the 25 Minute Speed Train program! Let’s finish STRONG my friends with Week 8 Day 1 Upper Body! The first Upper Body workout of Week 8 brings back the “dirty mofo” format that was first introduced in Weeks 5 and 6. I find the “mofo” format the most challenging for me with significant time under tension, although my heart rates don’t always measure the highest relative to the other formats. As a reminder, the focus is basically a timed pyramid format where a specific movement is performed for 5 sets at time interval sets of 60-sec, 40-sec, 20-sec and then back up to 40-sec and 60-sec. Joel challenges you to increase the weights each set as time decreases from 60/40/20-sec and then try to maintain the heavier weights as much as possible with proper form as time increases back up to 40/60-sec sets. There are quick transitions between both sets and exercises. Some of the moves leverage the 4×4, 1×3 and 3×1 tempo ratios. There are only 4 exercises in the entire workout including dumbbell chest press, front raises, reverse raises, and negative tricep push-ups with hand release. There is a short stretch at the end.

My heart rate data shows 176 calories burned in 25-min with average and max heart rates of 110 bpm and 143 bpm, respectively, with most of the workout in Zone 2 (~12 min). I used 10-40-lb dumbbells in this workout. The calorie expenditure, heart rates and zones are almost identical to Week 6 Day 2 Upper Body “mofo” format and lower than Week 5. The movements in this workout are very similar to the Week 6 version and slower pace than many other Upper Body sessions in the program. Still a very challenging workout with the correct weights. My chest was shaking by the last set of tempo 4×4 press and the 1×3 double dumbbell shoulder raises were cruel. You don’t need heavy weights. I am not a big fan of the reverse raise tempo move since it can put your neck and upper back in a compromised position if you are not very careful with so much time under tension. I did finish the 4 minutes of negative tricep pushups from my toes in the last block, but man that sequence was TOUGH and pushed my heart rate to the max for the entire routine! Great start to the final week of Speed Train!

Week 8 Day 2: Lower Body

Week 8 Day 2 Lower Body goes back to the super burnout format. As usual, the workout begins with a short 2-min warmup prior to the main series of exercises. The super burnout format involves 2 exercises back-to-back in 3 blocks of work immediately followed by a burnout sequence (at the end). Each set is 60-sec and there is a 1-min break between blocks. Tempo counts are 2×2 and 3×1. Block 1 consists of floating leg deadlift and double dumbbell side lunge. Block 2 is goblet sumo and regular deadlift. Block 3 involves double dumbbell swings and front loaded static lunge. The workout finishes up with the burnout session with resistance loop including 4 exercises back-to-back 45-sec each of side-to-back pulses (each side), side-to-side squat pulses, and pigeon calf raises. There is a short stretch at the end.

My heart rate data shows 197 calories burned in 25-min with average and max heart rates of 117 bpm and 170 bpm, respectively, with most of the workout in Zone 3 (9 min 48 sec). I used 15-45-lb dumbbells in this workout and the heavy resistance loop. These heart rates and zones are comparable to the Week 5 Day 4 tempo super burnout Lower Body; not surprising since they both leverage the dumbbell swings! I found the double dumbbell swing in Week 8 even harder than the standard single dumbbell swing since you have to press the two dumbbells together, which gives you additional upper body engagement and wider swing at the bottom of the movement. My heart rate peaked at 170 bpm in this block representing the highest HR achieved in the 8 weeks (with only 4 workouts left). Good stuff! The usual focus on unilateral exercises into bilateral was solid today. I did well with my balance on the floating leg deadlift with 30-lb DB and then hit 35-lb DBs next block with the regular tempo deadlift. My legs were worked hard by the end. Success, the program is working!

Week 8 Day 3: Total Body

Another surprise from Joel… Week 8 Day 3 Total Body is the challenging “give me 5” format! Again, the burnout series traditionally found at the end of each block is moved to the start of each block in order to pre-fatigue the muscles in this format. Weight selection will be critical to maintain safe, proper form here. No tempo counts are utilized. After a short warmup, there are 4 blocks of one movement per block performed for 4 rounds at 40-sec each with only a 15-sec break between sets. HOWEVER, each block begins with a specific, different burnout move at 60-sec before the primary exercise to really push your muscles to the limits! Block 1 is looped standing high row followed by static lunge with single row. Block 2 is looped chest pulse followed by tricep-regular pushup walk. Block 3 consists of looped side step squat pulses followed by hammer curl squat push press. Block 4 involves alternating looped bear kickback followed by low plank leg lift knee to elbow. There is a short stretch at the end of the routine.

My heart rate data shows 254 calories burned in 25-min with average and max heart rates of 132 bpm and 164 bpm, respectively, with most of the workout in Zone 4 (7 min 15 sec). I used 20-30-lb dumbbells in this workout and medium/heavy resistance loops. This workout was an absolute rocker and I expected nothing less. Overall, the Total Body sessions have been the most challenging in the entire Speed Train program. Sweat everywhere. The heart rate data is consistent with most other Total Body versions with a high percentage of the workout in the upper zones (~45% Zones 4/5 today)! The normalized calorie expenditure is the second highest over the past 8 weeks at 9.9 cal/min, second only to that brutal Week 3 Total Body at 10.8 cal/min. My shoulders were on fire during the second half of the workout. Shoulders are worked in all moves, but Block 3 hits the hammer curl to squat clean press followed by looped bear and low plank series to finish up. I used 20-lb DBs for press so I was fatigued heading into the last block. The low plank variation with leg lift knee to elbow is really really hard. Other than that that, I hit all of my push-ups on my toes in Block 2 and felt strong throughout. Seeing some really nice gains in the 25 Minute Speed Train program!

Week 8 Day 4: Upper Body

Day 4 Upper Body of Week 8 focuses on the “burnout” format again with bilateral/unilateral exercises in varied tempos (i.e., 1×3, 3×1, 2×2, 4×4). After a short warmup, there are 4 blocks of one movement per block performed for 3 rounds at 60-sec each with only a 15-sec break between sets, followed by a burnout for each block at 45-sec. Block 1 is double dumbbell closed grip chest press and regular 4×4 tempo push-up. Block 2 consists of lateral raise and looped lateral pulse. Block 3 involves single arm rotating row and looped bow pull. Block 4 is tempo W-curl and looped W-bicep curl. There is a short stretch at the end of the routine.

My heart rate data shows 152 calories burned in 25-min with average and max heart rates of 104 bpm and 132 bpm, respectively, with most of the workout in Zone 1. I used 8-40-lb dumbbells in this workout and the heavy resistance loop. Solid workout here with heart rate numbers similar to the Week 6 Day 5 tempo burnout Upper Body. These are slower paced workouts, but man my chest, shoulders and arms were all on fire by the end of each respective block. I went with the 35-lb DBs on tempo chest and had to drop to 30s last set. The tempo pushups were rough and I was able to push through on my toes with good form; really shows how much progress I have made in the 8-week Speed Train program! The tempo lateral raises are some of the toughest in the entire program and 8-10-lb dumbbells were more than enough while maintaining proper form and pace. The curl sets went well to finish up as I hit the 15-20-lbers on the slow count tempo eccentric and concentric. Time to rest up before pushing through Lower Body and Core Cardio the next two days to graduation. We got this my friends!!

Week 8 Day 5: Lower Body

Last Lower Body workout. Let’s do this, Week 8 Day 5 Lower Body dirty mofo format! The focus is the timed pyramid format where a specific movement is performed for 5 sets at time interval sets of 60-sec, 40-sec, 20-sec and then back up to 40-sec and 60-sec. Joel challenges you to increase the weights each set as time decreases from 60/40/20-sec and then try to maintain the heavier weights as much as possible with proper form as time increases back up to 40/60-sec sets. There are quick transitions between both sets and exercises. Some of the moves leverage tempo counts 1×3, 2×2 and 4×4. There are only 4 exercises in the entire workout including front loaded squat, alternating forward stepping lunge, sumo deadlift, and calf raises. There is a short stretch at the end.

My heart rate data shows 187 calories burned in 25-min with average and max heart rates of 113 bpm and 135 bpm, respectively, with most of the workout in Zone 2 (~12 min total). I used 30-50-lb dumbbells in this workout. These numbers are significantly lower than the other Lower Body “dirty mofo” versions primarily due to the absence of dumbbell swings. However, I will say my legs were worked very hard as I used heavy weights across all exercises today, more than any other workout in the program for Lower Body. The 4×4 tempo calf raises were a brutal way to finish up; the heavy weights challenged my forearm and grip strength in parallel. I am happy to say I pressed play on my last Lower Body routine in my 25 Minute Speed Train review! Success!

Week 8 Day 6: Core Cardio

And here it is… the LAST big, unique workout in my 25 Minute Speed Train review with Week 8 Day 6 Core Cardio! Similar to Week 8 Total Body, Joel has us finish STRONG with the challenging “give me 5” approach. As a reminder, the burnout series traditionally found at the end of each block is moved to the start of each block in order to pre-fatigue the muscles in this format. Weight selection will be critical to maintain safe, proper form here. No tempo counts are utilized. After a short warmup, there are 4 blocks of one movement per block performed for 4 rounds at 40-sec each with only a 15-sec break between sets. HOWEVER, each block begins with a specific, different burnout move at 60-sec before the primary exercise to really push your muscles to the limits! Block 1 is knee to elbow crunch pulses followed by weighted birddog. Block 2 is superman arm pull followed by dumbbell overhead leg extension. Block 3 consists of arm cross crunch followed by super bear plank jump. Block 4 involves low plank swimmers followed by dumbbell crunch flutter kick. There is a short stretch at the end of the routine.

My heart rate data shows 167 calories burned in 25-min with average and max heart rates of 107 bpm and 146 bpm, respectively, with most of the workout in Zone 2. I used 5-30-lb dumbbells in this workout. The heart rate data demonstrates the lowest numbers for the entire 8 weeks of Core Cardio in Speed Train. I suspect it is related to not having many dynamic (heavier) weighted movements, such as dumbbell chop or rainbow, combined with my overall progress in strength and endurance in this program. This is the second time we have seen the weighted birddog exercise and 5-lb DB is plenty as you really need to focus on engaging your core to drive safe extension of the weight. The super bear plank jump is a new move. Love it. The slight change in hand placement to a more forward position really challenges the shoulders and stretches the core in new ways. My core was burning during the last sets of weighted crunch flutters with the 20-lb DB. All good stuff. Don’t forget to hit up your flexibility and mobility session tomorrow to wind down the program. With that, Speed Train DONE! I hope you enjoyed my 25 Minute Speed Train Review!!

Check back for my Speed Train lean mass gain hybrid schedules!!

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25 Minute Speed Train BODi Review – Does it Work?

The Workouts

BODi Sneak Peak

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

The Data Analysis Summary

Overall, I HIGHLY recommend 25 Minute Speed Train!

So, Does 25 Minute Speed Train Work?

The Reviews

25 Minute Speed Train Sample Workout

Week 1 Day 1: Lower Body

Week 1 Day 2: Upper Body

Week 1 Day 3: Core Cardio

Week 1 Day 4: Lower Body

Week 1 Day 5: Upper Body

Week 1 Day 6: Total Body

Flexibility & Mobility 1

Week 2 Day 1: Lower Body

Week 2 Day 2: Upper Body

Week 2 Day 3: Core Cardio

Week 2 Day 4: Lower Body

Week 2 Day 5: Upper Body

Week 2 Day 6: Total Body

Flexibility & Mobility 2

Week 3 Day 1: Upper Body

Week 3 Day 2: Lower Body

Week 3 Day 3: Core Cardio

Week 3 Day 4: Upper Body

Week 3 Day 5: Lower Body

Week 3 Day 6: Total Body

Week 4 Day 1: Upper Body

Week 4 Day 2: Lower Body

Week 4 Day 3: Core Cardio

Week 4 Day 4: Upper Body

Week 4 Day 5: Lower Body

Week 4 Day 6: Total Body

Week 5 Day 1: Lower Body

Week 5 Day 2: Upper Body

Week 5 Day 3: Total Body

Week 5 Day 4: Lower Body

Week 5 Day 5: Upper Body

Week 5 Day 6: Core Cardio

Week 6 Day 1: Lower Body

Week 6 Day 2: Upper Body

Week 6 Day 3: Total Body

Week 6 Day 4: Lower Body

Week 6 Day 5: Upper Body

Week 6 Day 6: Core Cardio

Week 7 Day 1: Upper Body

Week 7 Day 2: Lower Body

Week 7 Day 3: Total Body

Week 7 Day 4: Upper Body

Week 7 Day 5: Lower Body

Week 7 Day 6: Core Cardio

Week 8 Day 1: Upper Body

Week 8 Day 2: Lower Body

Week 8 Day 3: Total Body

Week 8 Day 4: Upper Body

Week 8 Day 5: Lower Body

Week 8 Day 6: Core Cardio

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