There are a lot of squats in this workout but the reward is ripped legs and a tight tush by the end of the alpha phase. Lower focus targets your lower body – think legs, quads, hamstrings, etc.
T25 GAMMA CARDIO PLUS
Round 1 – Alternating knee lift, lift on toes, slow control jog, high knee jog, hop hop turn, jump rope turn, hop hop hook, hop hop hook with squat, shoulder tap (right and left), left + right tap with push up, tap push up, alternating front lunge, front lunge plus squat, front lunge plus 2 squats, lunge squat progression, 2 + 2 jab, 2 + 2 rotating jab, 2 + 2 moving jab, plank hold, plank walk, plank walk + in and out abs, plank walk + squat hold, sprint it out, power squat, sprint + power squat, sprint + squat, walk feet in and out sequence, pike up, 180 degrees hop squat, 180 degrees hop squat + touch floor, 180 degrees squat burpee, alternating spider lunge, spider lunge plus push up, oblique knee push up.It is tough but after the cool down, you are going to feel really good. Total body circuit will strengthen your body with a focus on resistance training. You and the floor will be drenched by the end even if you’re following the modifier. Total body circuit is the hardest workout in the alpha phase. Instead of rounds, all the moves happen one after the other from beginning to end. There is no burnout phase on ab intervals day. Child’s pose plus plank, downward dog plus plank, downward dog plus side lunge, downward dog plus oblique knee, low plank hold, side plank hold, V sit with arms down, side hip up, low plank pulse, V sit with arms up, alternating speed knee, alternating straight leg lift series, T shuffle, scissor leg plus heels up sequence, hop hop squat, alternating heel tap, dual heel tap, dual straight leg lift, alternating single leg V hold, sprint plus squat, dual heel tap plus hold, alternating single leg V lift, speed knee kick (left and right), superman, lat pull down, straight arm fly, rocket man, lateral mountain climber, plank toe tap in and out, plank feet up and back, plank V up, sprint plus tabletop, wide in and out ab pyramid, high knee jog, slow control jog.However, if you’re after a sexy midsection, then this workout is how you’re going to get it! The sequence consists of:.
T25 GAMMA CARDIO FULL
Round 3 – Hop up, hope side to side, alternating speed knee (slow and fast), high knee jog, slow control jog.įocus T25 ab intervals work your core to the max for the full 25 minutes plus a little bit of cardio.Burnout phase repeating most of round 2 moves.Round 2 – Control squat, hop squat, hop up plus back, hop hop squat, on your mark plus print, on your mark up and down, low kick, low kick on toes, low switch kick, high switch kick, running lunge, split lunge agility, jack feet out and in, speed plus agility, hop hop squat.Burnout phase repeating the moves in round 1 as fast as possible.Round 1 – Alt knee lift, lift on toes, slow control jog, high knee jog, jack feet, double jack feet, double jack feet with arms, basic jack, pivot lunge plus step-in, pivot lunge plus hop, pivot lunge sequence, lateral sprint, lateral mountain climber, jump rope sequence, half-tuck jump.The moves in the program are simple enough but the combined sequences plus a burnout phase is where the challenge is.
T25 Alpha Cardio is all cardio from start to finish and expect your heart and lungs to get a heck of a workout. When cardio is the least painful day of a workout program, you know you’re in for a world of hurt in the coming days.
I’m going to break down each workout in this review of the Focus T25 Alpha Phase. The workouts don’t happen in the same order every week so that eliminates the feeling of monotonous workouts. There is a cool-down at the end of each workout. Day 6 is a rest day and day 7 is a stretch day. There are 5 days of workouts with double workouts on day 5. Focus T25 Alpha Phaseįocus T25 Alpha consists of five workouts that are repeated in various ways over 5 weeks. I just finished the Alpha Phase and I’m about to move on to Beta. Each Focus T25 program workout is only 25 minutes long without any breaks so you know it’s a lot of high-intensity moves in that short time.įocus T25 program is delivered in 3 phases – Alpha, Beta, and Gamma.