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.

T25 workout lower focus time