Focus T25 Alpha Phase – Review of the First 5 weeks
The first 5 weeks of the program is known as the Focus T25 Alpha Phase, and that is what I have been putting my body through. This will be the last week with these workouts and then next week I will push on into the Beta Phase, and will post a review of those workouts as well once I feel I’ve experienced them thoroughly! That will give you a great overview of what to expect if you purchase the base Focus T25 program. So let’s jump into it!
Focus T25 Alpha Phase
All of you who know Greek (super common language to know, right?), you will understand exactly why this first phase is called “Alpha”. It is the beginning and the starting point on which you will build your base for the rest of the program. These exercises aren’t quite as intense and some of the moves are performed at slower speeds, but that is done with a purpose. You need to be FOCUSing on form throughout every move. By maintaining control of your body and practicing perfect form during the Alpha phase, you will be developing muscle memory so that when you are able to kick the intensity up a notch or two, you don’t lose that great form. As with any workout, you can get the best results by doing the exercises with perfect form and light weights instead of doing it sloppy with heavy weights. That could actually lead to injury, and nobody wants that!
I’ll admit, even though I just finished going through Insanity, the Focus T25 Alpha phase still kicked my butt! But the nice thing about this program is that there was always Tania there doing modified versions of each and every move. These modified moves were the key to pushing through the whole 25 minutes without a break, because when I got burnt out, I would just start modifying a bit and keep going! I think that this option is one of the strongest points of this program, especially during the Alpha phase. If you are out of shape, or need to take a load off your knees, work with the modified moves! The modified moves really offer an additional phase to Focus T25 because you could do a few weeks modified and then start working up to full range of motion. I really wouldn’t advise going from straight modified moves into Beta phase, but there are modified moves there too to help if you feel like that is the path you want to take.
Focus T25 Alpha Phase Workouts – No Equipment Necessary for Any Workout!
Cardio – Get ready for full force cardio for 25 minutes straight. There are no breaks, but Shaun T does ease off the pedal a little bit during a few moves to give a little time for recovery. Those moments were particularly glorious for me! There are a lot of building moves in this routine where you start out at low intensity and then progress to a real intense focused move. I really enjoyed the burn from this 25 minute routine.
Speed 1.0 – This workout is a little different than any of the others. It focuses on control throughout all of the large movements you engage in during this routine: burpees, striking movements, and some active stretches. Learning to control and build coordination through your core is the key in this one. Took me a few time through to really start to feel comfortable with the footwork, but you can modify if you need to and soon you’ll be rocking all out!
Total Body Circuit – The name of this one pretty much gives it away. Every move is body weight only but Shaun T pounds each muscle group you have to get the best results possible. There are a lot of planks, lunches, squats, in and out abs, and variations on all those moves throughout this workout. The burnout at the end of this workout was my favorite because anything I had left at the end was completely taken from me in the burnout. This one is a perfect balance of strength and cardio. You could do just this workout every day and see incredible results in my opinion haha!
Ab Intervals – Great ab work here. Lots of planks and downward dog moves to build your core. At the very end of this workout there is a big in and out ab pyramid that really ties the whole workout together. If you abs aren’t on fire after this 25 minutes, you need to go back and focus on perfect form again, because I know it killed mine!
Lower Focus – Next to Total Body Circuit I thought this was the hardest workout in Alpha Phase. Tons of squats, moving squats, calf raises and many other crazy moves are waiting for you in this one! And the best part is, once you think you can’t do anymore, that’s when Shaun T starts the burnout and you have to dig deeper than ever to get through it! But if you can hold it together for 25 minutes and modify when you need to, this could be one of the best lower body workouts you’ve ever done.
Stretch – This is your recovery on Sunday. There are some yoga postures and different stretching/mobility moves in here that really help to release tension in muscles, so don’t skip this one. If you have ever been intimidated by yoga, this Alpha phase stretch will be a great way for you to get used to some basic poses without taking you too deep into it yet.
If you are tight on time, this workout is definitely for you. There is no better way to get incredible results in only 25 minutes a day 5 days a week. You can order the base program here! Or fill out the form below to get involved in a challenge group right away, combining this awesome program with Shakeology!
Now that Focus T25 Alpha Phase is in the books, I am really looking forward to Beta Phase on the horizon! There are a couple of workouts that require some resistance bands or free weights in this next phase and I am really looking forward to building on the base that Alpha phase developed. Look for another post soon to hear all about it!
Your Friend in Success,
Independent Beachbody Coach