High Knee Jog > Slow Control Jog Cool Down/Stretchĭon’t stop the video. Shaun T takes you through a few more pairs of exercises using the same concept as the rest of Alpha Cardio (where the exercises build on each other).Īlternating Speed Knee Slow > Alternating Speed Knee Fast > There’s about 2 ½ minutes left in the workout. Remember the burnout section is all of the hardest moves of each circuit put together.Ģ Hops Squat > On Your Mark Up Down Right/Left > High Switch Kicks > Speed & Agility Running Lunge > Split Lunge Agility > Jack Feet Out & In > Speed & Agility (combo of the last two moves) Burn Out II (5 minutes left) On Your Mark (*get set*) Sprint-Left (really sprint here) > On Your Mark + Up Down Left (these are fun) > On Your Mark Sprint-Right > On Your Mark + Up Down Right (make sure you’re bending at the waist for these, try not to round your back)Īlternating Low Kicks > Low Kicks On Toes > Low Switch Kicks > High Switch Kicks There are only four progressions in this cycle.Ĭontrol Squats > Hop Squat > 2 Hops Up & Back > 2 Hops Squat to the Right/Left There’s a lot of lower body work in this section. Now he goes back to build up some new exercises for Cycle Two. (It feels like the workout finally starts here.)īasic Jack > Pivot Lunge Floor Touch > Lateral Mountain Climbers > Half-Tuck Jump With 15 minutes on the clock Shaun T starts the first of two Burn Out drills.Īt a fast pace, you repeat the most intense moves out of all the progression circuits you just did. Jump Rope > Jump Rope Up & Back > Jump Up & Back Slow > Half- Tuck Jump (don’t try to tuck, just focus on jumping and barely flexing your knees) Burn Out I Heel Tap Right > Heel Tap Left > Lateral Sprint (sprint to the right and then left) > Lateral Mountain Climbers Jack Feet > Double Jack Feet> Double Jack + Arms > Basic Jacks (this progression will wake up your calves)Īlternating Step Pivot Lunges > Pivot Lunge Hop > Pivot Lunge Hop Touch Knee > Pivot Lunge Hop Touch Floor The arrows denote the way the exercises progress in complexityĪlternating Knee Lifts>Alternating Knee Lifts On Toes>Slow Control Jog>High Knee Jog
#T25 workout calendar alpha series#
The first cycle is a series of 5 circuits of exercises that Shaun T builds on (progresses) to more advanced moves by going faster, bigger, or by adding additional movement (you’ll see what I mean in a second, just keep reading). There’s no official warm-up but the exercises start at the pace that a warm-up would begin. Here what you’ll be doing in T25 Alpha Cardio… Warm-Up If you’re following her you’re either just starting an exercise program, have an injury or illness, or are taking it easy for the day. Tanya is doing the ‘modified’(easier) version of the workout. T25 Alpha Cardio has two cycles of circuits (progressions) followed by a burnout section (after each cycle). There’s a countdown clock in T25 Alpha Cardio. I prefer that the instructor work out with me. Shaun T does more walking around than exercising in T25 Alpha Cardio. There’s a third stage of videos (Gamma) that you can purchase separately to get 4 additional workouts that progress one more step beyond the Beta stage (and you can access all 3 stages in a Beachbody on Demand membership). The first stage of workouts are from the Alpha family (this review is from one of the Alpha workouts) and are easier than the next stage of videos (Beta) included in the purchase of the basic package of the T25 Series. Read about a few of the other ones here.įocus T25 comes with 2 stages of videos. (I rate some of the other T25 workouts higher). I think the entire series is a good option for a beginner. I give it a B- rating because I don’t find it challenging enough. T25 Alpha Cardio is not inherently a bad workout. My rating- B- The Important Stuff about Focus T25 Alpha Cardio Length-25 minutes (27 with the cool down/stretch) You can get more information about that here. This post may contain affiliate links which won’t change your price but will share some commission. Let me explain why I give T25 Alpha Cardio a B- rating… This program is not in the same league as any of the Insanity workouts. Here’s what the Focus T25 program looks like:įocus T25 is for the beginner/intermediate athlete. I personally miss the other Shaun T (the guy I love from Insanity) when I do Focus T25 workouts. If you know Shaun T from classic Insanity, The Asylum series, or Insanity Max:30 you won’t recognize him in Focus T25.
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