Focus T25: high-quality and effective 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.

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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.

Useful tips

1. Use sneakers during training. It is very easy to damage your knee joints, and therefore it is better not to risk it.
2. You need to get through the first week of training. The body will be very sore and also resist the stress, but with training it will become easier.
3. If you haven’t done any physical activity for a long time, then try simple modifications of the selected set of exercises. Over time, it will be possible to prepare for physical activity and switch to complex versions of the provided programs.
4. Pay a lot of attention to stretching, even more than Shaun T recommends. In this case, it will be possible to prevent severe muscle soreness.
5. Follow the correct diet. If you don’t know how to properly create your menu, then start counting your consumed calories every day. This way, you can get on the right path to developing a balanced diet.
6. Many people begin to quit training after the first month, believing that they have achieved good results. But this is a very big mistake. To consolidate the results, it is advisable to complete a full course of exercises.

Classes with Shaun T are very effective, and each person will be able to choose for themselves exactly the course of cardio exercises with which they can achieve positive results.

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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.

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.

Focus T25: Alpha (first level)

To perform training from Focus T25 (Alpha), you do not need any additional equipment. Alpha classes are simple and suitable for both beginners and more experienced students.

Cardio Alpha (cardio workout with exercises for muscle tone)

This is an interval cardio workout that 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 add speed and amplitude to complicate the exercise. Your heart rate will drop and rise, causing your body to burn calories and fat. Among the exercises you will find jumping with arms raised, vertical climber, alternate leg swings, fast running, squats.

Speed ​​1.0 (cardio speed training)

Speed ​​1.0 is another fat-burning workout from the first phase of Focus T25. But in terms of difficulty level it is more accessible than Cardio Alpha. In the first half of the program, you will alternate between cardio exercises and static exercise. In the second half of the class, you will experience an intense “burn phase”, when you will perform exercises at speed and without stopping . The exercises themselves are not difficult; they mainly consist of fast jumps and kickboxing elements.

Total Body Circuit (full body aerobic strength training)

Interval training with alternating “vertical” exercises and exercises in the plank position. This is the main difficulty of the exercise, since frequent changes of body positions increase physical activity. Cardio exercises are replaced by strength exercises, but the fat-burning pace will be throughout the entire workout. You will find push-ups, planks, lunges, and jumping jacks with a 90º turn.

Ab Intervals (for flat stomach and core muscles)

This is a workout from Focus T25 to create a flat stomach and a toned core. You will alternate between quality floor exercises for your abs and cardio exercises to burn belly fat. Ab Intervals can be performed by anyone whose stomach is a problem area of ​​the body . You will find several types of regular and side planks, superman, plank jumps, running, various leg raises for the press from a sitting position and lying on the floor.

Lower Focus (hips and buttocks)

If you want to burn fat on your thighs and buttocks, then try the Lower Focus program. It combines working exercises to tone the muscles of the lower body and cardio exercises to burn fat and eliminate problem areas on the thighs. Sean will help you tighten your butt and reduce your hip size . You will find squats, lunges, deadlifts, jumping and pulsating exercises to tone your muscles.

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.

How to do the Shaun T program correctly?

It should be noted right away that this program is not for beginners in fitness and not for people with health problems! Particular attention should be paid to the cardiovascular system and knee joints due to the greater number of jumping movements. If you are even a little unsure of yourself, it is best to look for an easier program, such as Focus T25 from the same Sean T, mastering Insanity without prior preparation will be extremely difficult.

To begin with, it is advisable to complete the Fit Test test exercises; it is located first in the list of videos; after its successful completion, you can decide whether you are ready for the main program or not. It is worth recording the results of the test so that at the end of the training course you can compare the results and be surprised at your progress. Insanity training from Shaun T is built in such a way that, regardless of the initial level of training, all the muscles of the body, including the heart muscle, as well as your lungs, work to the limit of their capabilities during the duration of one lesson.

This extreme load is the main secret of success.

Insanity - training with extreme loading

Shaun T’s “Insanity” is based on the mobilization of all the body’s resources. After the class you will feel like you have been squeezed like a lemon. Reviews from those who survived after training in this program show that training in the first week is very difficult. But over time, unbeknownst to himself, the athlete notices that he can easily perform those exercises that previously seemed prohibitive to him.

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”.

Sean Ti Beta. First workout - Core Cardio

The abdominal muscles are involved along with all other parts of the body. Even in the elementary Static Uppercut at the very beginning of training, and in the next Jack Uppercut, their presence is felt.

Hop Side + Side forces you to focus on the lower part, leaving the upper part motionless, and also forces you to move your legs with your abdominal muscles. And with Lunge and Lunge Pulse - lunges, pulses and lunges - your legs just burn. There is no doubt that the next day the buttocks will begin to thank you for the attention paid to their person, with a pleasant languor.

Then everything is not easy either. Various jumps always force you to focus on a soft landing. It’s impossible not to pay attention to the planks at the end of this workout - it’s something! Burpees still captivate me. I really liked the Plank Tap exercise, taking steps with opposite hands and feet (although sometimes it’s difficult to maintain balance with a straight back). In general, the whole workout flies by unnoticed and charges you with energy for the whole day!

Subsequent workouts do not become any easier than the first. The legs also tremble at the end, and the buttocks remind you of themselves in the morning. Result: 348 kcal ; inzone 0.42; H1 163.

Sean T Focus T25 Reviews

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