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 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 Amazon (or other) 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. Focus T25 is for the beginner/intermediate athlete.
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