Complete overview of all workouts from the Focus T25 program from Shaun T

Intensive online trainings aimed at achieving the most comprehensive results in the shortest time have become extremely popular lately. The advantages of such courses are undeniable: detailed instructions with clear examples of how to perform exercises from world-class fitness trainers, the opportunity to practice independently in a comfortable environment, and very impressive results. One such course is T25 from Shaun T.

A good bonus is motivation, which is expressed both in instructions and in the visual sports form of mentors, the relief of their body. The visibility and accessibility of online training makes it the most suitable type of physical activity in conditions of lack of time and resources for gyms and classes with personal trainers.

Every fitness trainer striving for recognition is simply obliged to develop his own individual training complex. Shaun T was able to declare himself as a competent professional. His first achievement, which gave Sean the impetus to continue working hard, was the Infinity course.

The training quickly gained millions of fans, thanks to the coach’s reasonable approach, his experience, and level of professionalism.

No less serious work was the intensive Focus T25, which definitely deserves detailed consideration.

What is Focus T25 training?

Unlike the overly intense training developed by Shaun T earlier, Focus T25 has become a more accessible type of training. Thanks to numerous reviews from indignant fans who cited the difficulty of Infinity, arguing that the course was not accessible to non-professional athletes, Sean developed a less difficult program.

Focus T25 is an accessible alternative version of training, which is maximally adapted for unprepared trainees, but guarantees no worse results than Insanity.

The essence of the training is a three-level delineation of the program:

• Level Alpha;
• Level Beta;
• Gamma level.

Each stage has its own characteristics and clear recommendations from the mentor. The levels, according to Shaun T, are five-week training sessions, totaling a course of three and a half months.

1. The first stage is the most simplified course of exercises aimed at preparing the body and body for subsequent levels. Sean guarantees that this stage will already show the first results - gradual weight loss, the appearance of definition.
2. Stage Beta is a more complex level containing exercises with greater load on all muscle masses.
3. The main task of the Gamma level is to consolidate the effect of the two previous stages. During these 5 weeks, the relief of the body is finally formed, and the figure is sharpened to the standards of perfection.

Sean T, improved his course with a certain innovative method, which he designated the “burning phase” - repeating the course of exercises already done during training, but with greater speed, and, therefore, intensity.

The duration of each lesson does not exceed a quarter of an hour, but, surprisingly, this does not affect the effectiveness of the training at all. The author of the method even took care of a clearly defined schedule (5 days - an intensive course of training, body measurements, with 1 day of rest, and one session containing only stretching exercises).

Shaun T, when developing a unique fat burning program, paid special attention to distinguishing exercises by level of difficulty. Thus, training has become accessible to both experienced athletes and unprepared beginners.

Each level is a unique methodological complex that must be considered individually.

Features of training

As a professional aerobics instructor, dancer and choreographer, specialist in healthy nutrition and physical activity, American Shaun T was able to develop effective fitness programs based on proper motivation and willpower.

A non-standard approach to training, the goal of which is to force the human body to work “to the maximum,” demonstrates amazing results in an unusually short time.

A person’s physical condition changes dramatically: maximum rates of weight loss and muscle gain.

Thanks to this, his fitness programs have become the best-selling and popular among both those who want to lose weight and change their lives, and among athletes.

Recommendations for training in the Focus T25 program

Before you start performing the complex exercises, you need to study the list of simple recommendations. In this way, you can avoid unnecessary injuries and balance the effectiveness of the activity with its safety.

Recommendations:

1. Comfortable sportswear and shoes. High-quality sneakers, natural fabrics and sportswear that does not restrict movement are the key to avoiding unexpected injuries.
2. Muscle pain. This phenomenon accompanies those studying the program for the first 7 days. It should not confuse, let alone cause a stop. Special exercises, stretching, relaxing creams and self-massage complexes will help to relax the muscles and stretch the fascia. Often, the body adapts to the stress within a week. After this period, the pain will subside and exercise will begin to feel more comfortable.
3. Classes are possible. Sean offers 2 difficulty levels for a reason. Everyone should objectively assess their own strengths and perform exercises in the modification that is safe for them individually.
4. Proper nutrition. The key to guaranteed success is proper and measured nutrition, which consists of counting calories, limiting foods high in carbohydrates, reducing portions and creating a personal menu.
5. Contraindications. Intense physical activity is strictly contraindicated for people with serious health problems. Before starting T25, you should consult a qualified doctor.

Once all the recommendations have been carefully studied, you can proceed directly to the complex.

Mandatory health requirements

• Healthy heart. Before starting training, it is better to examine the cardiovascular system. Heart problems are not the best assistant in the fight against excess weight.
• Good physical fitness. If you are not able to do 20 push-ups or run 1 kilometer, it is better not to start this fitness program. It is not intended for beginners in the world of sports.
• Healthy joints. If knee pain makes itself felt, it is better not to engage in such high-intensity programs as Insanity.
• Free time and 8 hours of sleep daily. If you can't exercise regularly or sleep about eight hours a day, don't waste your time on this program. You'll quit in a couple of days.
• Proper nutrition. Doing Insanity and eating fast food will not achieve amazing results.
• Cool room. Stale or too hot air can lead to illness. Therefore, take care of the study room.

Training programs with Sean Tee: review of complexes

Sean T T25 “Alpha Level”

This Stage of Focus T25 training is the least technically difficult and will be an excellent opportunity to test strength for beginners.

At this level, Shaun T allows periodic transfer of training to another day, independent choice of a convenient time for training.

Each stage includes several classes with a comprehensive focus: cardio, aerobic, strength training, specially designed to thoroughly load certain muscle groups. Follow the calendar:

Cardio Alpha + video

It is an intensive cardio training, the main goal of which is to tone the muscles of the thighs, abdominals, and legs.

Like all Sean’s complexes, this exercise is based on pulse surges, which leads to effective weight loss.

Exercises:

• Jumping up with arms raised and closed.
• “Climber” is a vertical version.
• Swing your legs.
• Intense jogging in place.
• Squats without weight.

Speed ​​1.0 + video

Another training option from the first stage, however, this cardio lesson is designed for a higher speed of performing the exercises presented in the second part through the “burning phase”.

Exercises:

• Intense jumps.
• Swing your legs and arms.
• Bringing your knees to your chest in a vertical position.
• Squats and others.

The exercises in this version of the workout are more gentle when compared to Cardio Alpha. However, the fast pace of all the previously performed exercises can be very difficult for unprepared athletes. Therefore, if your health suddenly deteriorates, it is recommended to stop exercising.

Total Body Circuit + video

Training with elements of aerobics and strength exercises. The positions of the exercisers change extremely quickly from a standing position to a lying position and in the reverse order.

Cardio exercise alternates with strength training, and a fast pace of exercise becomes the root cause of excess weight loss.

Exercises:

• Lying push-ups.
• Planks.
• Lunges forward.
• Jumps with turns, etc.

Ab Intervals + video

No less effective fat-burning training aimed at strengthening the muscle fibers of the abdominal region and core. All exercises of the complex are performed in a lying position, without sharp body position.

Exercises:

• Standard and side plank.
• Exercise “Superman”.
• Horizontal jumps.
• Leg raises from a sitting, lying position.

Lower Focus + video

Effective training aimed at thoroughly working out the muscular hip and gluteal masses. This complex contains both strength and cardio elements that do an excellent job of burning fat in problem areas of the lower body.

Exercises:

• Squats without weight.
• Lunges forward and backward.
• Deadlift.
• Jumping in place.
• Pulsating jumps, etc.

Each of the workouts is designed for a specific day of the week from Monday to Friday, Saturday is a day for recuperation, and Sunday is a stretching session. A separate workout dedicated to Sunday stretching applies to all three levels of Shaun T's program.

Stretching + video

While developing a complex for relaxation, recovery and stretching of muscles, Shaun T paid a significant amount of attention to high-quality stretching. The complex is an appropriate combination of static and dynamic exercises.

List of workouts

The program provides for an initial cycle - ALPHA. And advanced - Beta.

The alpha cycle consists of five workouts, each performed over a week:

Cardio. Cardio: 25 minutes of high-tempo fat-burning exercise

Speed ​​1.0 Speed: Exercises to develop agility and speed with a fat-burning effect

Total Body Circuit. General strength training for all muscle groups without using dumbbells

Ab intervals. Press. Interval training for abs and cardio will help you see the desired six-pack on your stomach

Lower focus. Lower body. Training for the muscles of the thighs and buttocks

Next comes a beta cycle with five workouts:

Core Cardio. Cardio training for core muscle groups (corpus)

Speed ​​2.0. Speed. Advanced speed training

Rip't Circuit. Multiple repetitions for all muscle groups

Dynamic Core. A more complex version of core muscle training

Upper focus. Upper body workout

Sean T T25 “Beta level”

The second stage of the training is equipped with more technically complex exercises that require careful preparation. However, for those who have successfully completed the previous level, the Beta stage will not seem much more difficult.

Starting from the second stage, Shaun T introduces additional tools for classes. It consists of dumbbells and an expander.

The class schedule is divided into days, some of which also include a “burning phase.” Saturday, as in the previous course, will be a day of rest, and Sunday will be a day of stretching. Follow the calendar:

Core Cardio + video

The emphasis of the exercises in this training is on working all the muscles, giving them definition. The level of difficulty is already significantly higher compared to level 1 cardio training. Otherwise, cardio training Beta is not much different from its counterpart in Alpha.

Exercises:

• Lunges forward.
• Squats.
• Jumping.
• Exercise “Spider”.
• Dynamic bar and others.

Speed ​​2.0 + video

The differentiation in complexity, in comparison with cardio training for speed from the first stage, can be seen much more clearly here. This activity is much more intense and complicated by Sean. The exercises are performed at an extremely fast pace, there are no breaks.

The trainer made this training two-round, each of which is divided into three levels, providing for a change in speed when performing the complex.

Exercises:

• Pulsating jumps with turns.
• Crossing arms.
• Jumping with high knees alternately.
• Run in place.
• Dynamic lunges and others.

Ript Circuit + video

Varieties of cyclic training from the T25 complex, which is presented through aerobic strength exercises. The main objective of this training is a circular, alternate work of all the muscles of the body: upper torso, lower, abdominal area, cardio.

The duration of each exercise included in a cycle of 6 circles does not exceed one minute. Unlike other classes, Ript Circuit requires additional sports equipment - one and a half kilogram dumbbells.

Exercises:

• Arnold press.
• Lunges.
• Burpee.
• Raising straight legs.
• Dumbbell row.

Dynamic Core + video

This workout is almost identical to Ab Intervals from Alpha, but all exercises are modified for a more serious level. The program contains a ten-minute set of exercises that are designed to raise your heart rate and begin the fat burning process.

The next quarter of an hour is devoted to more complex techniques aimed at strengthening the abdominal, upper abdominal and core muscles. This exercise uses dumbbells and a mat to perform the exercises comfortably on the floor.

Exercises:

• Plank.
• Torso twisting.
• Exercise “Superman”.
• Jumping, etc.

Upper Focus + video

Training, the main goal of which is to build muscle mass in the arms, back, chest and shoulders. The basis of this rather difficult exercise is the alternation of cardio and strength training. Here, the correct execution technique is extremely important, on which the famous trainer focuses special attention.

Exercises:

• Pushups.
• Lifting, pressing, raising dumbbells.
• Dumbbell press.
• Reverse plank and others.

Insanity Max 30 - how to do it correctly?

A distinctive feature of these workouts is the almost complete absence of warm-up (it is advisable to do it before turning on the video) and an exorbitant level of load, which increases from lesson to lesson.

In addition to the high load, the effectiveness of training is ensured by well-chosen exercises. Each session achieves its goal, whether it is strengthening the heart muscle and lungs, training major muscle groups, increasing overall endurance or stretching. The athlete's body improves as a whole.

"Insanity Max 30" - 30 minutes for health and beauty

Sean T T25 “Gamma Level”

The training of the first two stages had a specific target orientation - weight loss through an intense pace of fat-burning exercises.

The Gamma level, according to Shaun T, implies consolidation of the results already obtained and maximum work on muscle definition. Follow the calendar:

Speed ​​3.0

VIDEO OK

One of the most intense workouts not only of this level, but of the entire complex, presented at the fastest possible pace of alternating exercises. It was for this lesson that Sean prepared students for the previous two levels.

The speed required by the coach requires maximum concentration and good physical preparation.

Exercises:

• Several varieties of burpees.
• Jumping.
• Dynamic planks.
• Push-ups and others.

Extreme Circuit + video

The training contains strength training alternating with cardio exercises, changing from vertical to horizontal position and vice versa. It is this approach that ensures effective calorie burning, getting rid of excess fat and excellent muscle development throughout the body.

The duration of each exercise is 60 seconds. Upon completion of a circle of four exercises, repeat what you have done at the fastest possible pace. During a 25-minute workout, participants perform 5 rounds of exercise for 5 minutes each (including the “fat burning phase”).

Exercises:

• Squats.
• Pushups.
• Burpees with weights.
• Running and walking in a horizontal position.
• Planks.
• Swing your legs, etc.

The Pyramid + video

Strength training, the main goal of which is to tone all muscles. The name of the program is due to the trainer’s recommendations to perform exercises with increasing tempo and load.

Exercises:

• Deadlift.
• Side lunges.
• Dynamic bar.
• Jumping.
• Dumbbell press.
• Pushups.

Rift up + video

VIDEO OK

This activity, for its intended purpose, is similar to that at the Beta stage, however, the force loads on the muscles of the arms, back, and shoulders are much more serious.

Exercises:

• Warm up with elements of cardio exercises.
• Dumbbell presses.
• Push ups.
• Pull-ups and others.

Regularity is the key to the effectiveness of Shaun T’s course, so the trainer recommends marking all classes in the training calendar or in a specially developed smartphone application of the same name “Focus T25 Logs”.

Why Focus T25

For myself, I chose the Focus T25 for the following reasons:

• Availability of videos with the instructor and other performers. Of course, this is not the same as going to the gym, but the effect of involvement is close.
• The coach is a man. Don't call me a sexist, but this is important to me. Jillian Michaels' workouts may be better for you, but they didn't work for me for this exact reason.
• You need to concentrate every minute of your workout. Shaun T makes it clear where he stands.
• The duration of the workout and its high intensity. After class, the T-shirt is really wet.
• The entire workout as a whole has a clear structure. In addition, each workout is well structured. The screen always shows the time remaining until the end of the workout, as well as the name of the exercise.
• Suitable for different skill levels. Five workout participants are waiting for you on the screen along with Shaun T. In Alpha, Tatyana will perform simplified versions of the exercise, and the other girl will perform more complex ones.

Sean T Focus T25 Reviews

Sports supplements

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Preliminary preparation

In order to start the workout, you will need to download the video. You can buy it on the official website, or you can find it on the Internet

When you download the video, pay attention to the stretching workout. In some versions, the video is recorded incorrectly - a piece is lost. Also, fans of this workout have posted training options with several sound tracks on the Internet.

Starting from the third week, I trained not only to Sean’s commands, but also to the music of one of the soundtracks

Also, fans of this workout have posted training options with several sound tracks on the Internet. Starting from the third week, I trained not only to Sean's commands, but also to the music of one of the soundtracks.

In addition to the video, you will need a mat for stretching and abdominal exercises. A regular travel mat or yoga mat will do. I can also recommend wearing sneakers to prevent your feet from slipping on the floor. But personally I didn't do this.

The most important thing for performing this workout, as well as others, is willpower. To my shame, I finished the workout only on the third attempt. To pump up your body, I recommend this program, and willpower - the book “Willpower. How to develop and strengthen" Kelly McGonigal.

People who don't know English at all may have difficulty understanding the exercises. So when watching the exercises for the first time, feel free to pause or rewind the video to watch again. In general, the level of English is very simple and understandable.

Be sure to print out your workout calendar and hang it in a visible place. For example, on the refrigerator.

Oh yes, I almost forgot. Mop! You'll need a mop to wipe off sweat from the floor after your workout.