This is the Speed 1.0 DVD in the Alpha phase. Subscribe to my channel for regular progress updates!! Video #2 in the series! A brief review, still, calves are BURNING UP. Most def needed to. The Focus T25 program consists of 10 different 25-minute workouts. You start with the Alpha phase, which includes five workouts: Cardio. Total body circuit.
- Hey, I just started to take this Shaun T T 25 Seriously. Iv gotten amazing results it is worth it and its only 25 minutes a workout. Iv been doing it for 3 m.
- 11 FOCUS T25 WORKOUTS - Alpha Cardio - Alpha Speed 1.0 - Alpha Total Body Circuit - Alpha Ab Intervals - Alpha Lower Focus - Beta Core Cardio - Beta Speed 2.0 - Beta Rip’T Circuit - Beta Dynamic Core - Beta Upper Focus - Stretch Workout GET IT DONE NUTRITION GUIDE We make eating simple too! 5 meals a day, 5 ingredients, 5 minutes to prep.
Length
25:00
Equipment
nada
Focus
Speed workout with stretching
Review
The speed workouts are my favorite in T25. Shaun T chooses music with a strong down beat, so that you can time your moves along with the music. This involves a lot of coordination and pushes you to go at Shaun T’s pace. I am also pretty sure that Shaun T is the one who, is talking in background of the music. Every once in a while, I swear I hear him say, “time” or “focus”, Alpha Speed 1.0 is more about getting you ready for the more difficult speed workouts down the line, rather than pushing you to the max. For the first 20 minutes of the workout you do an exercise or two, followed by a stretching move. The last 10 minutes however, are pure hell as it is all burnout and really makes you focus on your speed and endurance.
The Exercises
Exercise #1 – Jog It Out
Start with standard jog.
Exercise #2 – Hop Hop Turn
Turn to your left. Then hop twice to turn to your right around 180 degrees, and go into a slight squat. Then hop, hop, turn to your left. So after every three beats, you should be facing a different side. Bring the work to your obliques, as you turn.
Exercise #3 – Hop Hop Hook
We are doing the same move but we add a hook to the end of each rotation.
Exercise #4 – Hop Hop Hook Squat
Same exact move, but now go deeper into the squat on each hook.
Exercise #5 – Jog It Out
Back to just a standard jog.
Exercise #6 – Up + Over
Alternate bringing your knees up and dropping the foot down over the other one, and then back. So, when your right knee is in the air try to land the toe of the right foot, in front and to the left, of the left foot. Then bring it back up and drop it back down to the starting position. Then do it with the left leg. Keep the core tight throughout the move.
Exercise #7 – Quad Stretch
Grab your left ankle and pull the knees together for a quick quad stretch. Then repeat on the right side.
Exercise #8 – Burpee + Alternating Front Kick
For the burpee drop down to the ground and jump back to plank (push-up) position. Then jump your feet in and stand up. Then do an alternating front kick, with your elbows in tight. Try to drive these kicks with the lower abs. After you kick with each leg go back to the burpee. This is just a taste of what’s to come burpee wise in T25.
Exercise #9 – Prayer Hands Knee Bend
Here we have another quick stretching break. Bring one leg off the ground and rest the ankle right around the knee of the other leg, so that your legs look like the number 4. With your hands together in prayer position, bend your knee and sink your butt down. Half way through we switch to the other side. This move takes a lot of balance, and as Shaun T says all the time in this program, make sure the toes of your supporting foot are spread for balance.
Exercise #10 – Side Hop Uppercut
Hop to the side and uppercut across your body. Then repeat on the other side. This move really engages your core.
Exercise #11 – Side Lunge Stretch
Here we just spread our legs out and lunge side to side to stretch our legs out. Roll up slow at the end.
Exercise #12 – Low Crossjack
The feet are crossing over each other as you jack. So they start apart, then left lands in front of right, then apart again, then right lands in front of left, and repeat. While the feet are doing that, the arms are bent in front of you, so that your elbows are out to your side. Your hands are in fists and each time your corresponding arm is on top. You then pull them apart and switch, which arm is on top.
Exercise #13 – Hip Flexor Hold
This is a basic hip flexor stretch, where we are in a lunge position with the back leg straight, pushed behind you. We switch sides half way through.
Exercise #14 – Zigzag Hop
With your feet close together hop right, left, right, left. Then bring your right knee up and then your left, and repeat it all.
Exercise #15 – Control Knee Hold
Another stretching break here. Grab one knee with both hands and hold it up. We alternate and do 2 per side.
T25 Alpha Speed 1.0 Video
Exercise #16 – Squat Thrust + Crisscross
Start in a squat position with your arms crossed in front of your body. Then hop forward and thrust by driving your hips forward, and your arms apart and back. Then squat again and cross your hands again. Now we crisscross, by jumping the feet just like we did in the crossjack. Right in front of left, then apart, then left in front of right, then apart, then right in front of left and apart, then left in front of left and apart. Now we go back into the squat thrust part but hop forward instead of back. Keep repeating the move alternating between forward and back, so you are basically always in the same position.
Exercise #17 – Leg Crossover Stretch
Cross one foot in front of the other and bend down with a flat back. Roll up slowly and switch to the other side. Make sure to roll up slowly at the end.
Exercise #18 – Heisman Crossword
This is like the 1,2,3 Heisman from Insanity except we are now moving in 4 directions. So step twice to the left and Heisman, by bringing your right knee to your chest. Then repeat moving right. Then step backwards twice and bring your right knee to the chest and then repeat moving forward. Which ever leg takes the first step, the opposite knee should be doing the Heisman. So that in each crossword each leg comes up twice.
Exercise #19 – Heisman Crossword + Clap
We are doing the same move, except now as we step our hands are above our head and they come under our knee during the Heisman. You have no choice but to get your knees up high now.
Exercise #20 – Flat Back Roll Up
Inhale your arms up and then exhale into a flat back stretch, bringing your hands as close to the floor as you can. You repeat this a couple times.
Exercise #21 – Crisscross Hop
Here we are just taking the Crisscross from before and adding a hop. So right over left then apart and then a small hop. Then repeat with left over right and hop. You are not trying to get real air here, just push the balls of your feet of the ground.
Exercise #22 – Crisscross Hop + Half-Tuck Jump
Same move except we jump a little higher and bend the knees a little as well. Your hands should hit your thighs, on each Half-Tuck Jump. But again these are not regular Tuck Jumps so you are not going for max air.
Exercise #23 – Hip Flexor Calf Stretch
Same hip flexor stretch we did earlier, but push it back into the calf more. Half way through switch sides.
Exercise #24 – Slow Quick Jab Combo
Jab twice to your left across, pivot your left foot in so that your are punching across your body. Then jab twice to the right. After that drop into a squat and do for quick jabs, alternating your hands. Then come back up and repeat.
Exercise #25 – Chest Opener Stretch
Interlock your hands in front of you and round your back, to stretch out the lower back. Then interlock your hands behind you and stretch out your chest.
The Burnout:
Now we are repeating some of the moves, but move as fast as you can to get the heartrate up. This burnout lasts around 9 minutes so get your mind right.
- Up + Over
- Burpee + Alternating Front Kick
- Side Hop Uppercut
- Low Crossjack
- Zigzag Hop
- Squat Thrust + Crisscross
- Heisman Crossword
- Heisman Crossword + Clap
- Crisscross Hop
- Crisscross Half-Tuck Jump
- Slow Quick Jab Combo
Exercise #26 – Stretch + Stability
Inhale your arms up. Go down with a flat back to the floor. Then jump back to a plank position. Push back into downward dog. Then go back to plank and jump up with wide feet. Stand up and repeat this, we do a total of 3.
Cooldown
Right after the main 25 minute workout, there is an additional cooldown, which is the same exact thing as the one from Alpha Cardio. The cooldown consists of some nice and easy stretching mostly for the legs. I highly recommend doing the cooldown after each workout, because it is always a good idea to stretch after a workout like this, to get you ready for the next one.
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