Focus T25 is one of the most popular home fitness programs. Shaun T offers a three-month complex 25-minute video to burn fat and tone the body. Regular exercises with Focus T25 will help you lose weight, get rid of problem areas and strengthen muscles.
The program includes 15 diverse workouts for the entire body. Not necessarily to engage in the program as a whole, you can select individual videos and perform them on the individual plan. For you to be able to understand the variety of classes offered you brief descriptions of all the workouts from Focus T25.
See also: General description of the program Focus T25.
Focus T25 has three phases: alpha, Beta, Gamma. Each phase has its purpose. With alpha you will begin to lose weight and prepare for more serious loads. Beta suggests a more serious level loads, so you can progress and shaping a slender figure. Gamma will help you to consolidate the success and to improve the relief of the body.
One of the participants of the Focus T25 program demonstrates a simple modification of the exercises without jumping. If you are a beginner or you are contraindicated in shock, we recommend you to run a lightweight version:
In most training Shawn puts the so-called “phase of combustion”. It is this: you repeat the exercise, but in a extremely fast pace. Sometimes phase combustion takes place several times per lesson, and sometimes only at the end of training. Try this time to work on speed and do your best.
Focus T25: alpha (first level)
To perform the workouts from the Focus T25 (alpha) you shouldn’t need any additional equipment. Classes in alpha is simple and suitable for both beginners and the more experienced student.
1. Alpha Cardio (cardio-training exercise for muscle tone)
This interval cardio workout, which actively involves the muscles of the abdomen, thighs and buttocks. Each exercise goes through several modifications: you will start with a simple version and then plug in the speed and amplitudeto complicate the exercise. Your heart rate will be up and down, forcing your body to burn calories and fat. Of the exercises you are waiting for jumps with breeding hand, vertical climber, alternate leg swings, fast running, sit-UPS.
2. Speed 1.0 (cardio-training for speed)
Speed 1.0 — another fat-burning workout from the first phase of Focus T25. But the level of complexity it is more affordable than Alpha Cardio. In the first half of the program, you’ll alternate cardio exercise and static load. In the second half of class, there will be intensive “phase of combustion” when you’re doing exercises on the speed and without stopping. The exercises themselves were straightforward, mostly quick jumps and elements of kickboxing.
3. Total Body Circuit (aerobic-strength training for the whole body)
Interval training with alternating “vertical” exercises and exercises in the plank position. This is the main complexity classes, as the frequent change of body positions increases physical stress. Cardio exercises are replaced by power, but fat burning rate is throughout the workout. You will push UPS, planks, lunges, jumps rotated by 90º.
4. Ab Intervals (for a flat stomach and core muscles)
This workout of Focus T25 to create a flat stomach and toned body. You’ll alternate high-quality floor routines for abs and cardio exercise to burn fat on the abdomen. Ab Intervals you can perform anyone with the stomach is a problematic area of the body. There are several types of regular and side planks, Superman’s, jumping in the strap, running, different leg lifts at the press of a sitting position or lying on the floor.
5. Lower Focus (for thighs and buttocks)
If you want to burn fat on the thighs and buttocks, take into consideration program Lower Focus. It combines working on exercises to tone the muscles of the lower body and cardio exercise to burn fat and eliminate problem areas at the hips. Sean will help you tighten the buttocks and to reduce the volume of the thighs. You will squats, lunges, deadlifts, jumping and pulsing exercises to tone your muscles.
Focus T25: Beta (second level)
To perform the workouts from the Focus T25 (Beta) you will need dumbbells or a chest expander (though only two workouts: Ript Circuit and Upper Focus). In this phase offered more challenging classes than in the alpha.
1. Core Cardio (cardio-training exercise for muscle tone)
This is a cardio workout work out exercises for the entire body. Do not be confused by the name of the program: core muscles, of course, participate in the implementation of this program, but no less emphasis on the thighs and buttocks. Throughout the training you will find a large number of lunges, jumps and squats, and in conclusion — the dynamic plank and the spider exercise.
2. Speed 2.0 (cardio-training for speed)
Speed 2.0 is significantly more complex than the phase Speed of the alpha. Training runs nonstop at a very fast pace and quickly changing exercises. All of the vertical exercises themselves are pretty simple, but due to the high speed by the end of the 25-minute lesson you will be barely able to breathe. The program is held in two rounds, each round contains 3 levels. With each level you add in the speed of execution of exercises.
3. Ript Circuit (aerobic-strength training for the whole body)
Ript Circuit — this workout from the Focus T25 for all muscle groups. You will carry out exercises in a circle: top, bottom, belly, cardio. You will need dumbbells weighing 1.5 kg and above or expander. Each exercise lasts 1 minute, you will find the 6 circles of different exercises for the whole body, for example, lunges, bench Arnold, squat, lift straight leg press, dumbbell deadlifts for back, some burpees on one leg.
4. Dynamic Core (for a flat stomach and core muscles)
Quality dynamic workout for the core muscles. The first 10 minutes you are waiting for simple cardio exercises that raise the heart rate and will start the process of weight reduction. Then you will perform floor routines for the core muscles. You are waiting for planks, crunches, Superman, jumping in the strap. The program is similar to the Ab Intervals from the alpha, but more complex level.
5. Upper Focus (for hands, shoulders and back)
Training designed to work the upper body using dumbbells (or expander), the power load is intermittently diluted cardio exercise. You will strengthen the muscles of the shoulders, biceps, triceps, chest and back. Shawn very carefully explains the technique of performing exercises, so be sure to listen to his recommendations. You are waiting for the following exercises: push-UPS, lifting dumbbells for biceps, dumbbell bench press on the shoulders, breeding dumbbells lying, pose table pose back strap.
Focus T25: Gamma (third level)
The Gamma phase may seem to you even easier than the Beta, but you have to understand that she has other problems. If the first two months you work on burning fat, while the Gamma, you ‘ll strengthen the muscles and improve the terrain. There is only one pronounced cardio-workout – Speed 3.0.
1. Speed 3.0 (cardio-training for speed)
The most intense cardio workout of the whole set of Focus T25. Exercises change very quickly, so you need to be fully concentrated for the whole program. Especially “hot” will happen in the second half of the class, where Shaun T has put together several options some burpees and energetic jumps in the strap. In the last 5-minute exercise literally changed every 10-20 seconds, so get ready to develop the maximum speedto catch up to the team of Shawn.
2. Extreme Circuit (aerobic-strength training for the whole body)
Dynamic strength training with elements of cardio. This program is ideal for fat burning and muscle tone. The high energy cost of exercise is due to the alternation of vertical and horizontal exercises. The exercise is performed for 1 minute after every four exercises you will find a short “phase of combustion”. Thus, the program assumes 5 intense rounds at 5 minutes. You will perform squats, pushups for triceps, some burpees with dumbbells, horizontal, Jogging, leg swings, walking in the strap.
3. The Pyramid (aerobic-strength training for the whole body)
Another fat-burning exercise, which is based on strength exercises for muscle tone. You will work on the upper and lower part of the body, as well as on freestanding muscles. Sean offers to do the exercises on the rise scenario, no wonder the program is called the Pyramid. In this program prepared the following exercises: deadlifts, side lunges, jump into plank, push-UPS, bench press for triceps.
4. Ript up (for hands, shoulders and back)
Workout for upper body, but with a more intense strength loadthan in phase Beta. You will continue to work on the strength of the muscles of the arms, shoulders and back, as resistance, you can use dumbbells or a chest expander. The first 3 minutes you are waiting for a cardio workout, and then strength exercises, including several types of push-UPS.
5. Stretch (stretching – for all phases)
Stretching Focus T25 all 3 phases. Sean offers you once a week to do some stretches to recover and relax the muscles after exercise. You are waiting for both dynamic and static exercises. Usedona much greater attention is paid to stretch the legs. You are waiting for including poses of yoga: downward dog, pigeon pose, the pose table pose cat as well as lunges, squats and tilt.
In Focus T25 includes 15 workouts, everyone can find among them a suitable program for yourself. Fat burning video Shaun T will help you lose weight and acquire a toned shape.
See also:
- The program Les Mills Combat: a detailed description of all workouts
- Fix Extreme with Autumn Calabrese: a detailed description of all of the training + feedback on the program