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Overview of the 5-25 Workout Plan
Exercise is the most incredible medicine that I know of. It not only helps us get rid of unhealthy body weight and build more shapely muscles, it significantly decreases our risk of most all preventable diseases including: diabetes, depression, heart disease, and even some forms of cancer.
Unfortunately, the vast majority of people in America don’t do any ‘voluntary’ exercise at all (by voluntary, I mean they don’t do any extra physical activity outside of what they have to do for work or what’s required in just completing everyday activities). And of course, this is one of the big reasons why nearly 7 out of 10 people in our country are suffering from overweight/obesity and the preventable ailments which come along with it.
What I’ve discovered is that many people who have considered adding exercise to their lifestyle haven’t primarily because they believe the myth that to get good results, you have to exercise for hours a day. This is a big barrier for millions of people and it shouldn’t be, because the fact is we can all experience incredible benefits from working out for as little as 25 minutes a day; that is, if we do it intensely.
Quality matters more than quantity when it comes to exercise. And that’s why I’ve been designing intelligent, scientifically sound, result-producing, fast and efficient training programs going back nearly 25 years. You see, I know very well from personal experience and from observing what works best for others, that a big key to sustainability of a training method is tremendous ‘time economy.’ The key is getting the most benefit in the least amount of time. And that’s the idea behind the new 5-25 Workout Plan I designed.
The 5-25 Workout
With this training method we do 5, 25-minute workouts each week. And we use a combination of intense-interval aerobics and weight training done in a circuit pattern. To help you learn the 5-25 method, you’ll find videos here in this blog where Right Light Clarissa and I demonstrate both aerobic and weight training exercise sessions. Be sure to watch them so you can really get a feel for this kind of training.
Throughout the week we want to alternate aerobic workouts and weight training sessions. You don’t need to do both on one day. And, we want to wait 2 or 3 days between our weight lifting workouts to give the muscles time to recover. Since the aerobic exercise doesn’t cause the ‘micro-tears’ to muscle fibers the way strength training does, we can do those workouts on consecutive days.
Weekly Training Schedule Example
Monday: Weight Lifting - Upper Body
Tuesday: Intense 5-25 Aerobics
Wednesday: Weight Lifting - Lower Body
Thursday: Intense 5-25 Aerobics
Friday: Weight Lifting - Upper Body
Saturday: Intense 5-25 Aerobics
During these 25 minutes we’re going to do 5 cycles or ‘intervals.’ Each interval is going to look like this:
2 Minutes Walking
2 Minutes Jogging
1 Minute Running
Perform 5 Times
By walking I mean performing a couple minutes of moderate-intensity aerobic exercise. When I say jogging it means we pick up the pace, we work harder and really get the heart pumping. And when I say running, I mean really kicking it up in intensity where you’re giving it as much effort as you can. Each cycle I need you to give more and more effort to that final minute. And on the very last one I want you to give it absolutely every last ounce of mental and physical energy that you’ve got. Don’t settle for what you think is your best effort. You have to go beyond that false limit. You’ve got it in you, and this week it’s time to start bringing it out.
Incline Dumbbell Press – 10 Repetitions
Standing Shoulder Press – 10 Repetitions
Bent-Over Dumbbell Raises – 10 Repetitions
Biceps Curls – 10 Repetitions
Triceps Extensions – 10 Repetitions
Rest 2 - 2.5 Minutes then Repeat Circuit, a Total of 5 Times
With these exercises we do one right after the other, with only maybe 10-15 seconds between sets. After we go through the entire circuit and complete 10 repetitions of all 5 exercises, we wait 2 to 2.25 minutes (this is just enough time for a training partner to go through their 5 sets if you’re working out with somebody) and then we repeat the circuit 5 times trying to complete all of them within 25 minutes. This kind of training will give your muscles an incredible workout in an intense-interval pattern.
With the 5-25 weight-lifting workout we can stick with the same weight for all 5 sets (as opposed to 'pyramiding' or increasing weight for each set as we did with Body-for-LIFE). The way 5-25 is designed we reach 'progressive resistance overload' (needed for muscle gains) through fatiguing the muscles a little more with each set. By your 5th set of 10 reps for each muscle group you will be toast and that is good. =)
Squats – 10 Reps
Step Ups – 10 Reps (Each Leg)
Straight Leg Deadlifts – 10 Reps
Calf Raises – 10 Reps
With these exercises we do one right after the other, with only maybe 10-15 seconds between sets. After we go through the entire circuit and complete 10 repetitions of all 5 exercises, we wait 2 to 2.25 minutes (this is just enough time for a training partner to go through their 5 sets if you’re working out with somebody) and then we repeat the circuit 5 times trying to complete all of them within 25 minutes. This kind of training will give your muscles an incredible workout in an intense-interval pattern.
Conclusion
You don’t need to workout for hours a day to enjoy great results. When we increase the effort level and energy we put into each exercise session, we can get an incredible return from just 25 minutes of training 5 days a week.
If you’re looking for a new, challenging and effective training method, give the 5-25 Workout method a try for at least 4 weeks. Focus on consistency (get in all 5 workouts each week no matter what) and intensity (give each workout all you’ve got!) and I guarantee you’ll like the results!
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i began this workout last night - i rode my stationary bike on the 2-2-1 for 25 and found that i was sweating like crazy; i love the bike because i find i get instant results on my hips, gut and butt; i've never ridden the bike like this before but this is awesome - today, i will continue with the upper body; this is so cool - thank you for all this information and help :)
Thank you !
this is soo cool I can't wait to start it tonight
I just noticed several other people have asked the same question but I don't see an answer. Is there another place I should ask?
I have a question about the 12-Week workout schedule. I noticed the UB and LB workouts don't alternate, so there appears to be twice as many UB workouts as LB. Is this a mistake or is there a reason for this? I didn't see an explanation anywhere so thought I would ask. Thanks.
I would like to watch the video of Bill and Clarissa's interval training video on the stepper. it is not working
Had a good workout at the gym this morning. Thank God for Strength.
Just finished BFL with the worlds best partner, Borris...can't wait to try this new workout! Thanks Bill!!
Great workout, I like the change up, I'm ready to burn even more! Is there a core/ Abs 5/25 workout? Thank you in advance
WOW, I just realized that too...that the pattern is now Upper-Lower-Upper each week, with two uppers and only one lower workout. I'd also been thinking it was the usual BFL type rotation. I wonder why the pattern was changed?
BluesKat - Yes, it's different from BFL. As I understand it, we only do specific LBWO every Wed & it balances out since every aerobic day is essentially a pretty intense LBWO! Cool, huh?
I just printed out the 12 Week schedule and was surprised to see it is ALWAYS two UBWO and on LBWO. I thought you alternated like in the old BFL workout. For example, week on would be Monday and Friday UBWO and Wednesday would be LBWO and week two Monday and Friday would be LBWO and Wednesday would be UBWO. So it is always two uppers and one lower every week?
Revising my previous comments...the 5/25 program is great and it's challenging! I was getting a higher heart rate and was sweating in the middle of the second set. I did the LBWO last week and was still a bit sore doing it again today. When you look at the workouts, they don't LOOK all that hard, but since they use your bodyweight plus weights, they are brilliant! Sabine....I'm putting the Abs after the Cardio workouts. Works for me...
What do we do for Abs on the 5 times 25 program????
Just starting anew, and did the 5/25 upper body workout today. I've been working out for a long time, although sometimes sporadically. The UBWO didn't seem terribly hard to me....not has challenging as the old BFL workouts. I hope it's enough to help me progress.
What a killer the LBWO was. Ive just completed my first LBWO and I am so proud I made it through...it was a ten all the way for me from set 2. Loved it felt the burn and intensity was at a maximum. I can face anything today after that!!!
Greetings, today is my 3rd day and lower body it is. I can really feel the burn. What great work out. I did BFL back in 1999, but that was then. A lot has happened since, so I'm back on Bill's bus and I'm staying on for the ride of my life. Good luck to everyone. Lets do it together.
Hi all today I start the transformation challenge my 18 weeks. I am from South Africa and want to starts a transformation group in in SA. I have been a Bill Phillips fanatic for years and believe in the BFL program. But now I need help to get out of a platua that I have been in. I am looking for an accountable partner and group. I have been doing the BFL program for so long and now reading transformation book. I went to gym instructor and he has told me I have to stop the BFL program because it is not doing anything for me anymore because I have been doing it for so long. Due to my time avalable for gym I don't know what program to do. I only have 1 hour a day. Now I come across Bill Philips High intensity program and love it. But I just read chapter 2 of transformation book and bill says we need to gym about 3 hours a week. But this new program is 2,5 hours a week. But I can't even finish this new program it is tough but used to do heavy weights in BFL program and compleatte it I need help is there anyone that can assist me with my new program and journey. I don't know any other program but the BFL program and have always just benn a student of bills. Hhhhheeeeeeellll
Awesome Just finished my first Upper weight lifting :D Feeling goood!
@moonbai - You can modify the 5-25 aerobic routine to suit your needs :-)
Since winter is coming can I take the 5x25 aerobic routine indoors with a low impact march in place 2 min, jog in place 2 min and finish with a high impact march in place 1 min and then repeat the cycle. I have no room for any type of cardio machine and I am getting ready to begin a new career and for the first 8 mos to a year I have build up my savings and pay off builds so I can't do any extra stuff like sign-up for a gym membership but I want to get started now and would like to know is this a great way to modify this program? Thanks in advance for your help.
Here is the link to the abs workout for any who are looking for it: http://www.transformation.com/temp/abworkout.html
I need to lose 8 stones and I am about to take this incredible journey to great health. I will begin my workout today. I can do all things through Christ that strenthens me. You all seem to be doing pretty well with your exercise. Thanks Bill for your help.
First week of the program and I started the Transformation thinking I would follow everything but continue the workouts that I have been doing..weight lifting video's and jogging for cardio. Then I read what Bill had to say about excercise and I have decided to put my faith in Bill. I have been following him for years having done a 12 week years ago when he was with body for life and the results were great! I have strayed and I'm back realizing that that was a time in my life when I looked my best and equally important, felt fantastic! Thank you to Heidi for asking the question about length of the workout and Chamion Eric for answering the question about scaling back the time of your workouts if you are used to more. Hey- if I can get better results in less time? I'm in!
Week two of the program and decided to start day 1 of the 5-25... WOW, talk about major burnt, I'm loving it. I'll stay with it awhile and see how it goes.
can't wait to try it but on what days do we do abs..
Thank You!
Have been doing the aerobic workout and love it. Just getting myself psyched up for the weight training, but am worried about protecting my back. Are there back-friendly substitutes for the bent-over dumbbell raise and the straight leg deadlift? I'd appreciate any advice!
Hi Bill, It must be about 10 years ago that I bought your book "Body for Life - 12 Weeks to Mental and Physical Strength" (in fact the Hungarian version of it because I live in Budapest and am bilingual). Unfortunately, because I was decorating my apartment at the time, it somehow got put away in a box --- until a month ago, when a friend was talking about wanting to get fit, and suddenly I remembered I had your book. (Took me a while to find it!!!) Ever since then he's been avidly reading the book and we've been going to the gym together, doing the exercises detailed in the book. We've been having so much fun (much more than I usually have at the gym) that I thought I'd look you up on the Internet, and soon enough I found your site with the excellent 5-25 videos. This week we've started the 5-25 series, and we both feel so great. The 5-25 weight lifting workout has had a great effect on me. I'm feeling like that original investment in the book is now paying great dividends. Thank you Bill - for the book AND for the videos. I will report back in 12 weeks time. Andy (in Budapest, Hungary)
Hey Bill, I am a 45yo man that is 5'7" and weighed in at 226lbs. I am also an amputee. I own a Prosthetic Facility and have often talked to my patients about maintaining a level of fitness and health (as most are vascular and/or diabetic patients), and I continued to get less fit. I have been doing free walking clinics monthly for about 6 years and this year started a fitness center in my office that is free for amputees to use. Whether they are one of my patients or not. I realized that I could no longer preach what I was not practicing. On May 28th I started the Body for Life program, and now less that 7 weeks later I am 30lbs lighter, I'm stronger, I have more energy and I am looking forward to the rest of my life (thought I was going to say the 12th week, huh). I have started sharing what I have learned from you and from reading "The Life Plan" with my patients and I am amazed at how quickly people can change the status of there health. Most the people I work with have allowed their life style to get so bad that the have had a limb(s) amputated. I'm impressed and am open to suggestions. Keep your eyes on AMP-U-FITNESS as I hope it catches on like wild fire.
am i missing the ABD workouts
Thank You!
Hi, i'm on an iPad and can't see the lower body video... Can others see it ok on a regular computer? Thanks Murray
This is alot faster than BFL and now that I understan it I will be trying it out tomorrow. Thank you Bill. kathy B
Thank You...still grunting and groaning...holy T-25 workout! On my way to Mass!
Thank You! Go Transformation!
Awesome everyone!
Is it okay to do UBWO,Aerobics, Ab Workout,Aerobics,LBWO ,Aerobics ? I really need to tighten my midsection . I feel doing this will get total workout.
recently there was a post for exercise routine for abds...does anyone remember it ??
What do you need as far as equipment? I've got limited funds and right now all I have in the way of strength training equipment is a 10 lb kettlebell. Can I use that?
Hi Bill, Thank you for the 5-25 exervise routine..... I did the bfl 12week personal challenge last year and was very impressed with the results. unfortunaltey this year has not been a very good year for me and i have been sufferring from depression, mood swings etc, and have picked up all the weight i lost last year, got all flabby and have not been in a good space... but i have decided i need to take control of my life and get back on track, and am so happy to have found this new transformation site. so monday i will be starting a new personal challenge with the new 5-25 exercise routine, i will keep you posted on my progress,, forever grateful LizzyH
Thank You for your FREE gift, Bill! Love your 5-25 EXERCISE routine...yielding the highest fastest safest healthiest return in time investment designed for all! Definitely been a wonderful cost effective tool to assist me ... and I love how my daughter is hooked on your 5-25 HIIT aerobic challenging me further while creating beautiful bonding moments communing in nature together! God Bless You! Most Gratefully, Diane xox
Here is the link to the abdominal workout routine if anyone else is looking for it. :-) http://www.transformation.com/temp/abworkout.html Sherri
Hi Michelecoe - I also have the same problem with my knees. I have found that for the lunges holding onto a chair or at the beginning I used a chair on each side of me and not carrying any extra weight has given those muscles plenty of workout. I started doing just one lunge per leg on lower body exercise day using chairs on each side so I could take as much weight as possible off my knees worked for me. I am now up to 3 sets of ten with the chair available if I need it but I usually don't need it until my 3rd set. I still don't use any dumbbells for my lunges. For the step ups I tried several things. They all work good. one is just to increase the step up height a little at a time and increase the number you do gradually. I still can't do 5 reps of ten with each leg but I can do 3 sets onto my weight bench now before my knees hurt to much. The other method is fashion some sort of grab bar so you can take the weight off of your knees. You will still get a workout and the supporting muscles will get stronger and stronger until you need the grab bar less and less. Also don't feel you need to do all the reps or all the sets. Be careful to listen to your body and not injure yoursel
i am very excited to begin the 5-25 exercise program with my husband, but i may have a physical limitation that prevents me from doing 2 of the exercises in the lower body workout. i have EXTREMELY bad knees ( no cartilage- bone on bone) due to age and weight related wear and tear. I have lost a great deal of weight ( a little over 200 lbs) with another 50lbs to go. knee replacement surgery is still down the road a bit. can someone tell me if there is an alternative to the "step-ups" and "leg lunges"? i have very little flexibility, range of motion and stability in my knees and can't do these exercise w/o holding onto something- which limits it's effectiveness. thank you for any help you can provide. i'd love to hear from those of you who have also walked my road. my body suffered a lot of abuse as a result of my food addiction and i am truly grateful for this opportunity to transform my body and health.
Hello everyone! I saw an abdominal workout routine somewhere, but I don't seem to be able to locate it again. Can anyone point me in the right direction? Thank you. :-) Sherri
Thank You, Bill! You INSPIRE! Your 5-25 workouts are the BEST! God Bless You and Transformation! StarJumping in JOYous Gratitude to God...and for YOU, Go Bill! Most Gratefully with heartfelt appreciation, Diane xox
Bill I love the new upper body video! But as a gal, I love working out w/you spotting Clarissa. Is there any way to post that video on here also for us gals that work out w/Clarissa for that work out??? :-)
I think I am attracted to this workout because its simple,short, but intense at the same time; these elements are what I am looking for as I start my journey to a healthier me ...
Thanks for the new workout I wil see you at the top
Oh my goodness. I thought this strength workout would be easy compared to the body for life plan that I have done and loved. The lower bod 5-25 I did this morning was insane! It was aerobic and strength training in one. I was breathing hard and dripping sweat, and my muscles are already sore. I hope I can move tomorrow. It was awesome, and I felt great after. :) If you are skeptical about 5-25, I'm telling you, TRY IT!
Thanks for bringing us back to this. I'll be diving right in! ~Naomi
Looks great! I'm just off major back surgery (3 wks ago) I can't start any routine for at least another 6 to 8 wks (once I clear rehab), but once I can this will be my new routine. I have been using the BFL routine for years with success, but I was getting a little tired of it! Thanks Bill and God Bless!!!!
These workouts are wonderful - thanks, Bill! After completing 3 months of hour+ long workouts, I was looking for something short, but effective, and this is it!
So what amount of weight do we start with? and do they have progress sheets we can write in to track our progress?
Bill and RightLight make a great workout couple!
Wow... I'm in the middle of my third set of the 5-25 upper body workout. Holy Crap... all I can say is, "Dudes, don't go getting all macho and think you're going to lift as heavy as you do in a typical BFL workout. You'll be wasted by your 2nd set!"
I did my training today using the 5-25 method. Works great! Very effective.
A bit confused on what weight dumbbell to start with and to pyramid with as I go to each set.
Have had two knee surgeries and can no longer do a lot of running. This 525 workout looks like he ticket that is going to get me back on track with my fitness program. Plan on starting my new Transformation on Monday, March 5th.
I am starting this tomorrow. I am going to do this like the original BFL workout plan. One week would be upper, cardio, lower, cardio, upper, cardio, free day. Next week would be lower, cardio, upper, cardio, lower, cardio, and free. I post my results...
Looking through the UBWO, LBWO, and Aerobic routines, I notice that Ab work is conspicuous by its absence. Are crunches worthwhile for strengthening the Abs? If so, when should they be performed? After Aerobic? How many reps/sets would be appropriate? Thanks again :o) Nigel
Love this workout. It works. I do my HIITS on the bike. The concept of 2:2:1 works and is soo easy to do! I love the weight training now, too, how you do one after another. I love getting a little cardio in with weight trainings. After a set of weights I do a 2 minute "sprint" and then rest and repeat. Thanks for the sound advise you share! When I follow the plan, I see and feel amazing results.
Just finished my 5-25 upper body workout, day 1 of the program. I think I'm really going to like this, although I'm going to be sore for the next few days. Great program, it will help me build up to a point where I can do the 3-3 BFL program in about 8 weeks. Let's go!
Awesome workout!
These videos are really helpful, especially in seeing exactly how to do the exercises correctly without injury. Thanks so much! Lisa =)
I love this! easy, efficient, powerful! thank you!
Im looking forward to starting this new 5/25 routine today and will give it everything I got in each workout! Thanks Bill and looking forward to seeing the 5/25 lbwo edition! Thia
Will there be a 5/25 Lower Body Workout coming out soon? Right now I am doing squat, lunges, calves, then abds doing this method. What else?
Hope all is well Bill! Loving the new upper body weight program. Nice change and also the 5/25 cardio. Any suggestions for lower body weights?
Bill I got so excited about the 5 25 run I totally missed the weights part~ ! I've started doing the machines at the Y after the run. What do I do now to get on track with the weights. I am doing the run 4 to 5 times week. On the weight workout, what amount of weight do I use? Thanks Evelyn
Would you recommend doing the Weight workout followed by the Cardio workout on the same day ? If there's a compelling reason NOT TO - I'd like to know the scientific reason why ?
Thank you! You have 2 weight training days in this program. Is one for upper and one for lower? Working each body part once per week? Just confirming what I'm thinking. Thanks.
what do you do if you can't use your hands due to health issues (awaiting surgery for my hands can't use them..only the four fingers..no lifting, grasping, holding, pushing,pulling)????? can use the treadmill do i do all five days on intense workouts?
Just tried the weight one for the first time. I should of used lighter weights. I made it through 3 times before my arms were mush-but I will get there. Thanks for all you provide :-)
Really great work out! I can get it done on my lunch break. Quick and Effective!!
Thanks for taking time to share these videos with us. I am really enjoying the visuals. It's easier to stay focused and be encouraged.
I'm rediscovering the Transformation Community. I'm looking forward to trying the 5-25 plan. Currently I workout using the BFL method, but I'm looking forward to trying something a little different. Question: How do I determine how much weight should be used for each exercise?
Another question. I live in ct. If I wanted to go with a one on one personal trainer haow do I find one that is really good and not really expensive? This may give me incentive that I am doing a worthwhile exercise routine since they would know what areas to work on. I live in Middlebury Ct and it seems there is not much activity here as far a member. I had tried to connect with local people previously but the few I found did not seem interested.
.. I don't have a great daeal of exercise equipment at home. I am trying to find a way to exercise that I feel will give all around good results. I'd like to give this a try. when I do random exercise I do't feel like it does much good. I like to walk but it sems to build good muscle more is needed than this. I will try this . may be a possiblitlity.
Bill, Want you to know I love the daily texts. You don't know how many times it has saved/motivated me during my day. I also found my long lost t.com pal and the two of us are hitting the 8 week program together. I also posted an 8 week challenge on my facebook page to all my facebook friends and family. WOW! I was shocked at the peeps that took me up on it! It goes to show that sometimes people just need a little nudge and a reason and a friend to hit the fitness trail. I almost feel like their feerless leader out in front!!! Guess I'll send em on your way Bill!
Just finished my very first 5-25 workout! FELT GREAT!
Thank you! Just finished my first week doing the 5-25 Aerobic. Can't wait to start week 2 weight training! I'm ready to rumble! Bill, Hope you're doing well! Praying for you!
Another Great WO I did the UBWO and the cardio this morning just awesome
I'll be on this today. Thanks!
I would like to still get in! I started June 1, just because I needed to get excited and focused about my training and my new way of eating. There is a group of us that needed to rethink our lifestyles. I motivate him on cardio (sprints) and he helps me lift. My goals are to be my best! happy, healthy, and feeling just plain hot at 52. I am going to incorporate that 5/25.
Thanks Bill! I'm looking forward to slowing down reps while speeding up sets! Paul (Average Joe)
My husband and I are in! :)
I'm in
People are asking about the lower body, but all they need do is pick out exercises (one for each muscle group (quads, hams, calves, abs)) and go thru 5 cycles, for a max of 25 minutes, until Bill has Clarissa show something different.
Looking forward to the 5-25 for the legs. The upper body 5-25 is great. For now, I've just been doing the 5-25 for upper body then using the 10 reps 3 sets of lunges and 10 squats.
I am wondering if there is an example of a 5-25 workout that includes legs? And what about the abs? Thank you!
I am In --- looking forward to seeing what i can achieve in 8 wks. goals 1) complete program both aspects - i know if i work out and eat according to plan laid out for 56 days i will be real close to losing total of 2lbs week -- i want to do that to obtain a healthy blood pressure and cholesterol level(s) -thanks again justin
Honestly Bill thank u so much for sharing great effective workout.
Going for the Do over Bill!! thank you for the oppurtunity. I am in. Startin today June 27th.
don't have an incline bench is there an alternative to first excercise?????
Gosh this was super motivating and helpful! You both look so beautiful and light! Thank you for this!!!! Love, Andee
I got off tract, but think I am ready to begin again for the extended challenge, beginning June 27, 2011. Thanks for all the help you give the T community.
Thank you for showing us the proper technique...This is very inspiring. You guys ROCK!
Bill, I found your web tv show so motivating! I had surgery around the same time that you did. After 10 days in the hospital I am back home and ready to move on. Aim eternally grateful that I had one transformation under my belt before the surgery. I got a hospital acquired infection that I do not believe I would have had the strength to fight if Inhad not been in good shape prior to surgery. While in the hospital I shared transformation with everyone. I love you and I love your transformation program. Lynnie In appreciation, Lynnie
Thanks once again Bill - I'll be restarting my 8 week summer chaallenge tomorrow june 27th to Aug 20th. Thanks for the Do-over. Be
Bill, I found your web tv show so motivating! I had surgery around the same time that you did. After 10 days in the hospital I am back home and ready to move on. Aim eternally grateful that I had one transformation under my belt before the surgery. I got a hospital acquired infection that I do not believe I would have had the strength to fight if Inhad not been in good shape prior to surgery. While in the hospital I shared transformation with everyone. I love you and I love your transformation program. In appreciation, Lynnie
Thanks for the videos Bill and Clarissa, it was great seeing you two put it all into action and sharing with us all!
I've just started the challenge and the 5/25 workouts and I'm pumped. Wanted to say how inspiring it is, Bill, that you recognize the blessings that you DO have rather than focusing on what you can't do. It reminds me on an Oprah episode where a beautiful woman had her face all burned/ melted by fire. She said that if she feels like crying she allows herself to cry for 2 minutes and that's all and then she gets on with her day. Tough to do sometimes.
Loved the videos. Thanks for thinking of the people who time is an issue.
Cool, Thanks, Wen
How come I cannot download the last two TV shows to my ipod touch? I used to be able to but now I can't. Did something change in the format? I liked to download them and listen/watch while working out.
It kick my butt lol . Love it i work hard and push my self as hard as I could
I've started the 5/25 cardio. It's a great workout. Thanks Bill.
Thank you so much Bill for this incredible information!! Now I am off to go and get a dose of my exercise medicine!! Hope you are healing quickly. You are in my prayers daily. Love Renee
Love having a new routine to change things up! Clarissa is right - when you do the weight moves, slower, it definitely burns more! Yes! Even the cardio 2-2-1 is great! I'm going to try this swimming laps tomorrow! Should be interesting! Hope you're making some great strides (no pun intended) w/your recovery! Susanna
This is great, just what I was looking for...
Starting it off on Monday looks like a good Challenge for the challenge
Just finished the 5/25 Weight Workout and will say That was Awesome. I was wore out and I do your top 12 all the time, I actually had to go to lower weights on the last set, I felt like Jello, Thanks for the great workout program,,,, Best Wishes... Larry
Love these workouts, the time goes by really fast.
Hi Bill I will be trying this out for a month as you suggested, it looks good and very challenging, one question though do I increase the weight with each set or not? Normally I do increase with each set so do I continue to do so . Thanks Colin
Hi Bill, Monday we will move off our BFL schedule and begin the Monday through Friday 5/25 schedule you mentioned here in your Blog. Great to stay on target and change things up a bit! Thank you! Kim
Is there a lower body video?
Thanks for that excelent info. I´d like to know if you will make a video for lower body Thanksssssssss
Thank you, Bill!
Thank you so much for putting this information and the videos together and sharing them with us for free! I continue to be amazed at all you do for this community--what you give to us and what you do in your own life to be the example of living in transformation! Thank you! --Sheri
Love the video instructions, Bill. Clarissa, how can you smile while doing the stair stepper (neato)? Whoever picks the music -- so cool. Yesterday I did 25 min. elliptical with RPMs in 2-2-1 pattern as 65-75-90 rpms. Will try again today.
Thanks BILL & CLARISSA for sharing the video exercise demos to the community. Looking forward to trying this new exercise method routine. I greatly appreciate all the tools & resources that you provide. Get well BILL !!!-HENRY
Bill I have done both weight training and Cardio with the 525 method and wow its incredible. Thank you for this my friend.. Bill I have a quick question I see that we are not doing anything for the Sat and Sun I take it this is a reward for working hard for 5 days? -- cheers Wade
Thank you so much for this workout plan. Anyone can spare 25 mnutes a day out of there schedule to do this no more excuses. This is awesome can't wait to start this. I appreciate you Bill and what you do. Love You Anna :)
Thank you for a workout that is going to fit my busy lifestyle. I'm really anxious to give it a try first thing in the morning.
How can anyone say "no" to being fit with these variations of 5/25? Short, sweet and sweaty!
These are fantastic!!! Thanks for all of your support, even during your difficult time!
I am still in and happy about the changes that have been made. It makes things more exciting and challenging!Thanks Bill:)
Love the post Bill! I just completed my first 5-25 Upper Body workout tonight. I blogged about my first impressions. Overall, I like the circuit style routine. It keeps you moving, yet gives each muscle group a decent rest. I'm looking forward to continuing this workout as a nice change of pace to the 3 heavy sets I've been doing. Thanks for inspiring!!! Jonathan
Thank you so very much Bill! Thank you for sharing your new 5-25 Workout Plan that you have designed~with your motivating exercise videos~with special thanks to Clarissa and Keani! StarJumping for JOYous Gratitude~"The KEY is getting the most benefit in the least amount of time." Thank you for BEing there every rep/every step of the way! God Bless You and Transformation! Most Gratefully, Diane xox
Looking forward to the results!!! Thanks Bill
You are right Bill! It is a sweatathon! Love it.
I'm looking forward to the 5/25 method for the lower-body workout. I have developed my own sequence, but I'll be interested to see what Bill considers to be the core exercises. The benefits of the 5/25 aerobic and upper-body sequences are very clear. Thanks for the excellent training!
I LOVE THE 5-25! I really needed a kick in the seat and this does it for me. I don't think you can go wrong with these. Thanks!
Thank You Clarissa & Bill ! Great example to follow on the 5-25 Workout Plan!! I did the 5-25 intense aerobic today and will be doing the 5-25 Weight Training Workout tomorrow. Thank you Keani for the BIG SMILE workout today =)
Your timing is perfect...I needed something to get a kick start! S.
This is awesome! I just realized my form was not good. I am going to correct it right away. Thank you Bill and Clarissa. You are a great inspiration for us...A wonderful team!!! Maria K
Hey guys, this is wonderful! Just what I needed to get re-motivated this summer:) Will get moving and let you know how it goes! Thanks for sharing.
Oh Bill, you shouldn't have. Even though you designed this for me I hope others benefit from it too.
Man, I am so excited to try this tomorrow morning. What I love about your methods is the time efficiency you create for people. I love intensity so this is right up my ally. Thank you Mr. Phillips. Shawn
Thank you so much Bill for this new program! I love the 5/25 because I get the maximum benefit in the minimum time. It doesn't eat into the day and I can do it all at home. Christine
Hi Bill! I tried this on the StairMill this morning! I only lasted 10 minutes! I'll slow it down next time! Sending prayers that you are healing quickly! Amanda
I have changed my HIIT to the 5-25 method on my Schwinn Airdyne. Its tough to get in one full minute right now at an extreme pace. Guess I need to slow down a tad. I was doing only 30 second bursts. I have been doing a 5-25 method on weight training for a while and love it because it's a great circuit method. Thanks for the videos to show how it's really done. Heal quickly my friend~Duster
Bill, thanks for the new 5-25 plan, I've lost 15 pounds and feel more energized since doing this amazing program! Have a fun & productive day! ~ Brett
Tomorrow morning! Great. Thanks.
Bill that really does work. Its awesome.
Thanks for the wealth of information.looking forward to watching the videos over again!
Bill Grand slam brother. Thank you I love 525 !!! ---Cheers Wade Razella
This is so Awesome....ok going to go workout..shari
Bill this is awsome...what do you do if you cant run or jog however...do you just increase your intensity level each minute..thats how I normally have done it before. I sure wish I had my own gym..someday! Making it healthy..Shari