"Focus T25" - Sean T Training: video, effectiveness, training plan

Every fitness trainer has his fans, but only those who manage to create their own effective training course can gain world fame. American coach Sean T did an excellent job with this task. Focus T25, compiled by him on the basis of many years of training experience, has become popular all over the world.

Focus T25 - effective training with Shaun T

With its help, residents of all developed countries burn fat and get their body into ideal shape.

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”.

Focus T25 - effective training with Shaun T

What made Shaun T so successful? T25 is a program that is accessible to beginners, but also useful to experienced athletes. It is a three-month course of training, each lasting 25 minutes. Different workouts have different goals. This could be cardio exercise, working out the core muscles, major muscle groups, stretching, etc. Thus, each lesson with Shaun T allows you to get a certain result and get one step closer to perfection.

Shaun T - fitness trainer

Each lesson with Shaun T allows you to get a certain result and get one step closer to perfection.

Three levels of the T 25 program

The program consists of three levels alpha, beta and gamma, each next more difficult than the previous one. T 25 Alpha is a basic level program, it tones the body. Beta is a more advanced complex; specific work is done here with problem areas. And finally, Gamma is a complex for real fitness gurus. It is built on intensive work with muscle groups, development of the respiratory and cardiovascular systems.

There is one more thing that makes Sean T different: Focus T25 video in Russian is quite difficult to find. But due to the fact that each exercise is clearly demonstrated, and the instructor actively uses gestures to explain key points, you can also train with an English-language video. At the same time, you have a unique chance to improve your knowledge of the English language or learn at least a couple of basic phrases. Thus, training with Shaun T benefits the body and replenishes your knowledge!

Sean T Focus T25. Week 2 Alpha. Video training diary.

To watch online, click on the video ⤵

Sean T Focus T25. 1 week Alpha. Video training diary. More details

Sean T Focus T25. Week 3 Alpha. Video training diary. More details

Cardio workout with Shaun T, the secret to losing weight. More details

Super intense 30-minute taibo workout for all muscle groups Learn more

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.

Focus T25. 25 minutes with Shaun T - review

Anna @cronin.gaylord

2019-02-20 04:34 review
Hello everyone! My name is Sveta.

So here's my story. I've been thin all my life. But time passes (and the diet with all sorts of pizzas, fries, hamburgers) and the stomach and cellulite did not bypass me. Of course, I felt embarrassed to wear a swimsuit. I always covered myself with a towel or tunic. And one day I realized that something needed to change. I started going to the gym. I only had it for 3 months. I didn’t see any results, only my butt became a little firmer. Probably, I just didn’t take my training seriously, there wasn’t any clear plan, I just did the same exercises every other day, only increasing the load. Then I decided to start studying at home.

I accidentally came across the Focus T25 program. I was very attracted to the fact that you only need to exercise 25 minutes a day, 5 days a week + 1 day of stretching. And I thought, why not.

The program lasts 14 weeks. It has 3 levels: alpha, beta, gamma.

Alpha: consists of 5 weeks of classes. Does not require any additional devices. On Friday, double training, so to speak, for better results and an additional positive shake-up of the body)))

Class calendar:

Beta: consists of 5 weeks of classes. You will need dumbbells. I started training with 2 kg dumbbells, but the load was not enough for me and I bought 3 kg. Again, double training on Friday.

Class calendar:

Gamma: consists of 4 weeks of classes. Dumbbells are also needed here. On Friday there is a double workout, but if in alpha and beta there are 2 different workouts on Friday, then in gamma you will have to do the same workout 2 times.

Class calendar:

There is another calendar of classes. It is called a gamma hybrid. It consists of 4 weeks and includes alpha, beta and gamma training.

My opinion about the program:

I really like this program. It only takes 25 minutes a day. In alpha, the hardest workout for me was the Total Body Circuit . In beta - Core Cardio . Now I’m finishing the 3rd week of beta and I can’t judge the gamma yet. Their team includes a girl (Tanya) who recently gave birth and is doing a lighter version of the exercises. Whenever it becomes difficult for you or, for example, you have problems and jumping is contraindicated for you, you can safely practice it and don’t be afraid, the result will still be there! I will say that for the alpha I lost 2 kg. My initial weight was 53.5 kg with a height of 164 cm. In beta, my weight comes off more slowly, maybe because there is more strength and muscle growth))) There is less cellulite (of course, I also massage problem areas with scrubs 1 or 2 times a week ( you can read about one of them), my stomach no longer sticks out either. And on the beach I no longer hide behind anything. See for yourself:

result for alpha

Of course, there is still a lot of work to be done. My nutrition is also not ideal. On weekdays I stick to proper nutrition, but on weekends I have constant breakdowns. Once I switched to beta I started drinking 1.5 liters of water a day.

If anyone doubts whether to start, then feel free to take up this program and study. The results, combined with proper nutrition (or close to proper nutrition), will impress you. And be sure to exercise in sneakers to avoid joint problems later!

Have a great body everyone!

0

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.

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.

And this is my calendar

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

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.

Focus T25: Gamma (third level)

The Gamma phase may seem even easier to you than the Beta phase, but you must understand that it has different tasks. If in the first two months you worked on burning fat, then at the Gamma stage you will strengthen your muscles and improve your definition. There is only one pronounced cardio workout here - Speed ​​3.0.

Speed ​​3.0 (cardio speed training)

The most intense cardio workout of the entire Focus T25 complex. The exercises change very quickly, so you need to be extremely concentrated throughout the program. It will be especially hot in the second half of the class, where Shaun T put together several variations of burpees and energetic plank jumps. In the last 5-minute exercises change literally every 10-20 seconds, so get ready to reach maximum speed to keep up with Sean's command.

Extreme Circuit (full body aerobic strength training)

Dynamic strength training with cardio elements. This program is ideal for burning fat and toning muscles. High energy consumption of training occurs due to the alternation of vertical and horizontal exercises. The exercise is performed for 1 minute, after every four exercises you will have a short “burning phase”. Thus, the program involves 5 intense circles of 5 minutes each. You will perform squats, triceps push-ups, burpees with dumbbells, horizontal running, leg swings, and plank walking.

The Pyramid (full body aerobic strength training)

Another fat-burning workout, which is based on strength exercises for muscle tone. You'll work your upper and lower body, as well as your core muscles. Sean suggests doing exercises in an increasing scenario; it’s not for nothing that the program is called the Pyramid. This program contains the following exercises: deadlifts, lateral lunges, plank jumps, push-ups, triceps presses.

Ript up (for arms, shoulders and back)

Upper body workout, but with more intense strength training than the Beta phase. You will continue to work on the strength of your arms, shoulders and back muscles, using dumbbells or an expander as resistance. The first 3 minutes you will have a cardio warm-up, and then strength exercises, including several types of push-ups.

Stretch (stretching - for all phases)

Stretching in Focus T25 is one for all 3 phases. Sean suggests that you stretch once a week to help repair and relax your muscles after exercise. Both dynamic and static exercises await you

More attention is paid to leg stretching. Yoga poses include: downward-facing dog, pigeon pose, table pose, cat pose, as well as lunges, squats and bends.

Focus T25 includes 15 workouts, everyone can find suitable programs among them. Shaun T's fat burning videos will help you lose weight and get toned.

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About Focus T25

Despite the rave reviews from Insanity, many home fitness fans criticized the training, saying that it was very exhausting and was only intended for a narrow circle of advanced practitioners. More and more often there were requests to create a program with less rigorous training, but which could give the same serious results for the body. And then Shaun T decided to develop a more affordable alternative to Insanity - Focus T25.

The course consists of three stages: alpha, beta and gamma. Each stage will last 5 weeks, i.e. The program lasts almost 3.5 months. After this time, you will not only fundamentally change your figure, but also strengthen your muscles and develop endurance. Each stage includes aerobic, strength and plyometric exercises. The course includes a training calendar, which is competently compiled by the trainer to achieve excellent results.

The workouts in the course last only 25 minutes (+ a few minutes to cool down), which is why the program is called Focus T25. All these 25 minutes you will exercise with an increased heart rate, practically not giving yourself the opportunity to rest. Such fat-burning activities are ideal for busy people who simply do not physically have time to devote much time to the fitness room. You will train 6 times a week, with one rest day. One day a week will be dedicated exclusively to stretching, i.e. stretching exercises.

But if you feel that you are capable of more, then try to train harder.

The program lasts 14 weeks and includes three levels of difficulty: alpha is the easiest, beta is a little more difficult and gamma is the most difficult.

Alpha. This level is considered the easiest and includes not very difficult exercises. Duration: 5 weeks. Every Friday there are two workouts. But I always moved one to Saturday and on Sunday I did additional training, in addition to stretching. Here you do not need any sports equipment.

Class calendar for the first month

VIDEO ALPHA cardio

Beta. It is considered an average level, but in my opinion the most intense in terms of training. There are really decent cardio workouts that make you sweat! BUT, here you may need dumbbells. I worked out, apparently, without them. Duration: 5 weeks. Here, too, there are two training sessions on Friday. Here, too, I moved one of the training sessions to Saturday.

Class calendar for the second month

Gamma. Well, the last level, which is considered the most difficult. The duration of this level is already 4 weeks and there is one workout on Friday. But there is also a hybrid version of this level, there are two workouts on Friday, taken from the first and second levels. Here you will 100% need dumbbells, even if it’s 1-2 kg.

Features of training

In all the workouts in this program, you will not have a second to rest. Always on the move. Interval training method. One exercise is taken and you are asked to perform its easier version first, and then complicate it and add intensity to the maximum. For example, you start your workout by walking in place with a high knee lift, then you also raise your knee, but now you only lower yourself on your toe, and not on your entire foot. The next level is a jump from one leg to another (knees also high) with a short fixation on the supporting leg; Finally, run with your knees raised high. And so on with each exercise.

One of the video frames

Focus T25 Alpha has the following types of training:

• Cardio. Endurance training. Lots of jumping.
• Speed. Despite the name, it is easier than Cardio, thanks to static exercises.
• Total body circuit. Strength training. Lots of push-ups and planks.
• AB Intervals. Abdominal and thigh muscle training. During it you sweat the least.
• Lower focus. Leg-focused workout. Take care of your knees.
• Stretch. Stretching workout. Performed on Sunday. One for all levels, that is, it will not change in Beta. By the way, at the end of each workout there is a mini-stretch for two to three minutes.

T25 alpha speed

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Sean T Alpha. Focus T-25 phase Alpha. My review and impressions

Sean T.
So the time came when Gillian got bored with her monotony, and I began to surf the Internet in search of something new, after a 2-month holiday traveling the seas and eating indiscriminately, in order to regain and improve my curvaceous shape.

For a very long time I mentally prepared for Shaun T’s laudable Insanity, but given my long break from home training, I realized that at the moment it was completely beyond my capabilities and settled on his simpler Focus T25 program

Shaun T with the Focus T25 program cannot be put on the same level of complexity as Jillian Michaels' workouts. This is a more intensive program, although it also has a lighter version for beginners.

Sean T's Focus T25 program has three phases (levels) - Alpha and Beta for 5 weeks, Gamma - 4 weeks. Each workout takes no more than 25 minutes per day. Just 25 minutes a day can be devoted to sports in the morning, for example, or during the child’s lunchtime quiet time (as I did).

Shaun T's workouts are designed for every day, just like with Jillian Michaels. From Monday to Thursday the training duration is 25 minutes, on Friday there is a double training session lasting 50 minutes.

And on Saturday there’s a long-awaited day off (but you can reschedule one of the workouts from Friday if for some reason you can’t do two at once), and on Sunday there’s stretching.

Focus T25 Sean T. Alpha

Considered the easiest level, it serves as preparation for the next two. But I would say that I found it the most difficult due to a lot of cardio, which I don’t really like. The duration of the level is 5 weeks.

At this level there are only five types of training: Cardio (for training the heart and endurance), Speed ​​1.

0 (for endurance and fat burning), Total body circuit (for pumping muscles), AB intervals (for arm and abdominal muscles), Lower focus (for leg muscles) Focus Shaun Ti. Beta

At this level you will need dumbbells. The duration is also 5 weeks. There are five types of training: Core cardio (for training the heart and muscles), Speed ​​2.0 (for burning fat and endurance), Rip't circuit (for training all muscle groups), Dynamic core, Upper focus (for training legs)

Focus Shaun Ti. Gamma

The most difficult of all three levels. The level is quite dynamic, muscle exercises are more complex, they involve several groups at once, which is much more difficult to perform. Duration - 4 weeks. There are four types of workouts: Speed ​​3.

0 (for fat burning), Rip't Up, Extreme circuit and The pyramid (for muscle training).

Additionally, after each workout of any level, there is a short stretch, lasting 3-4 minutes, to stretch the muscles that were involved during the workout.

The main rule of all Focus T25 workouts is to always keep your stomach pulled in and tense! It seems like a small thing, but the result will not be long in coming! For the first three days, your legs will hurt like hell, especially your calves.

Don’t be afraid, if you continue training according to the program, they will soon get used to the load and will not experience so much pain when moving.

At this link you can see Shaun T's recommended nutrition for this program (although it is in English)

So, let's begin the review of how much work the Sean T Focus T25 program cost me. Here I can safely indicate the number of kcal burned, thanks to my long-awaited new toy - a heart rate monitor. The calorie total according to the heart rate monitor is indicated from the first workouts. With each repeated training it decreased and I did not record them here.

Sean T. ALPHA phase

Sean T Alpha Phase and its schedule

First Cardio workout according to schedule.

“You start the training by walking in place with a high knee lift, then there is also a knee lift, but now you lower yourself only on the toe, and not on the entire foot, the next level is jumping from one leg to the other (knees also high) with a short fixation on the supporting leg, in conclusion - running with high knees." In general, 25 minutes of continuous movement without a second to rest. We work in interval mode. Shaun T starts doing one exercise, first a lighter version, and then complicates it and adds intensity to the maximum. Those. The pulse gradually accelerates, then drops again, as we begin to perform the next exercise with a simple one. And so on in a circle.

Sean T Alpha. Cardio exercises:

HALF TUCK JUMP - jump high and slap yourself on the knees. HOP HOP UP + BACK - jumps back and forth in a deep wide squat. HOP HOP SQUAT - 2 jumps on straight legs to the side, then a deep wide squat.

All this is dynamic from one side to the other. The first time, sprinting was very difficult - running in place at maximum pace, touching the floor for a second and running again. In the first 10 minutes I almost collapsed on the floor.

I had to do it only with Tanya (performs a simplified version), while still taking a few seconds for a break, thanks to the appearance of my daughter, who distracted me with requests to give her books (this is how she justified her second breaks). I took the last five minutes of cardio and simply rewound them.

After 25 minutes I looked like a wet chicken, but I felt great. The next day I felt all the muscles, especially the calves, even in a lying position.

Sean T is an excellent trainer, he comments on all the actions in time with the movements, encourages and forces you to give it your all. The second time this training was more calm, I did it all with Sean’s team. The 3rd cardio was even better. However, this does not mean at all that it is easier and there is no fatigue.

This means that each exercise is done more accurately and efficiently. Sweat was still pouring like a river, droplets appeared even on my calves, but I moved forward with frenzy! It was something! At the end there was something wet and slippery from head to toe, but I was satisfied right down to the ends of my hair! Result: 337.

28 kcal, inzone 2″41″80, H1 – 174.

According to the schedule, the second workout is Speed ​​1.0. When you start it, you expect it to be more difficult than the previous cardio, because of the name. But training is easier thanks to the ability to relax in static poses. Speed ​​1.0 has two repeats. The first is replaced by short stretches - stretches, which allow you to catch your breath, and the second in non-stop mode.

Because of this, for the last 5 minutes I was moving through “I can’t”. My legs refused to obey me, but my brain forced me to rearrange them as much as possible. If it weren’t for the distracting child who constantly got in his way while jumping, the training could have been completed with great results. After the workout, the body is in grateful languor, relaxed and high. Result: 329.

30 kcal, inzone 4″35″51, H1 – 162.

According to the schedule, the third training session of the Total body circuit.

The workout is built mainly on push-ups in various variations, supplemented by boxing (I don’t like kickboxing in general, but with Sean it was easy and relaxed), modified burpees and 180-degree jumps. The training was not my favorite; subsequently, I prepared mentally for it the day before.

Sean T. Training Focus T25

I thought I would see a puddle of sweat on the floor. While walking in a push-up position and jumping into a sitting position from it, the sounds resembled growls with moans interspersed. The children couldn’t stand it and came running to see what I was doing so interesting.

My daughter apparently liked it and joined in: At the end of the workout I had to shamefully kneel down; I no longer had the strength to do push-ups on my toes. Goosebumps ran throughout my body during particularly difficult and intense moments.

The feeling is indescribable: there is no strength at all, but you continue to perform the movements on the screen, and a pleasant shiver runs through your body.

At the second training session, Shauna T didn’t stop moaning; her mother came to the sounds and asked: What are you doing there? Overall I’m happy, but I still can’t complete all the exercises 100%.

Unfortunately, the shiver ran through my body only at the end. It’s a pity, I like this feeling so much. By the third training session there was almost no moaning at all, we get used to the load, learn to do push-ups. Result: 332.

49 kcal, inzone 5″14″84, H1 – 164.

Ab Intervals Alpha Workout.

Cardio, and in between, abdominal exercises. I would say that there is even less cardio, at least it seemed so to me. There are yoga poses, if you are an amateur, then you should really like the training. Overall the training is rather weak.

It’s quite possible to relax here, especially if your abs are not as weak as mine. The load begins to be felt only from the middle of the workout. In this regard, Gillian gave a big load, but she is only still an Alpha.

Although the next day I felt worked out abdominal muscles, but it was quite tolerable. Result: 255.21 kcal, inzone 13″53″90, H1 — 152.

Then there are two training sessions in a row. The newest workout is Lower Focus Alpha: emphasis on the lower body.

At times my thighs burned and I wanted to get up and leave. Well, they are weak for me, fat and cellulite cannot be strong. But gritting my teeth, I continued to jump in the squat and swing in the lunge.

A series of “regular lunge - deep lunge - slight up/down movement in a deep lunge - fixation in a deep lunge” gives a noticeable load on the legs. I was simply stunned when my buttocks the next day began to convey ardent greetings with their strength.

By the fourth training session with Shaun T, the exercises are becoming easier and easier, which leads to better performance. I can already jump in the plie position 5-7 times; before, just sitting in it was difficult.

Endurance and strength increase, and I hope the muscles get stronger with them. However, with each workout, fewer and fewer calories are burned, which is a little upsetting. But soon the betta will begin, a new load, new exercises, and even with dumbbells.

Total for Lower Focus Alpha: 296.97 kcal, inzone 13″06″26, H1 — 158.

Stretch.

This file turned out to be incomplete - after 22:54 their time, the video abruptly jumps to 12:58... And then the same part is repeated. So this file only contains half of the workout. I did two repetitions, i.e. in general 25 minutes, as expected.

Subsequently, I took stretching from the Gamma phase, where it is full. The 25-minute stretch went by unnoticed. At times, freezing in poses, I had to strain a little, feeling the muscles. But it was a pleasant slight pain that stretched them and gave them a feeling of slight euphoria.

Out of curiosity, I used a heart rate monitor, results: 180.07 kcal, in zone 0″04″50, H1 109. During a week of Alpha training, I removed 2 cm from my waist, 1 cm from my stomach and 1 cm from my buttocks. After 2.5 weeks, I gained 2 kg in weight and 1-2 cm in volume.

But this didn’t scare me; my muscles retain water from the unusual load. Be patient and they will get rid of it.

If you are sure that you still need this, go to Sean T, Focus T25 Beta stage

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 comes with several modifications: you'll start with a simple variation, and then add speed and amplitude to make the exercise more difficult. 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.

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.

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.

Review of all Shaun T's workouts

The programs are arranged in order of increasing difficulty, so if you are completely unfamiliar with Shaun T's workouts, you can choose easier classes to begin with. Then move on to more advanced levels as you progress.

Please note that after a short overview of each program, there is a link with their detailed description

Hip Hop Abs

Hip Hop Abs is one of Shaun T's first workouts. This dance routine is based on rhythmic movements from hip-hop. Even if you have never danced before, you will easily master this training. Shawn demonstrates the moves at a slow pace several times so you can get the hang of them. Classes involve aerobic exercise with an emphasis on the abdominal muscles. The program is designed for a month, during which you will noticeably transform your figure.

Rockin' Body

Rockin' Body can be considered a continuation of Hip Hop Abs. The program is also based on dance movements, although the rhythm is higher, and in some workouts you even need dumbbells. Rockin' Body is sufficiently balanced in terms of aerobic and strength training, which will not only burn fat, but also tone muscles. Sean offers 7 workouts that you will combine throughout the month, according to your calendar.

size

This is one of Shaun T's latest complexes, which will help you lose weight with pleasure. The Cize program includes 6 dance videos with simple moves from hip-hop and RnB. Even if you are far from dancing, feel free to try this program. You will learn one movement at a time, sequentially creating a full-fledged choreographic dance, so any beginner can cope with these workouts. With the Cize program, you will not only burn calories and fat, but also provide yourself with a good mood for the whole day. The complex is designed for 1 month.

Focus T 25

Focus T 25 is Shaun T's favorite full body workout. The comprehensive program is designed for 3 months and involves monthly progressive difficulty of classes. One of the main advantages of the Focus T 25 is the short training duration: only 25 minutes. The program is not for beginners, but if you perform the exercises according to a simplified version, then everyone can handle it.

Shaun Week: Insane Focus (New 2017)

Shaun Week is a brand new program from Shaun T, which premiered in June 2020! What is she like? These are 7 intense workouts that combine the best of Sean's other programs: Insanity, Max 30, Focus T25 and Asylum. You will find strength, aerobic and plyometric training, as well as a separate video for the core. The program can be performed after Focus T25 as an intensive preparation for the Insanity complex.

Insanity

The program that brought Shaun T's training to worldwide fame is Insanity. This intensely intense fitness course will develop you with fantastic endurance and improve your body. Heavy jumps, sprints, explosive plyometric exercises - all at a high heart rate for fat burning. The two-month program requires preliminary preparation, therefore it is strictly contraindicated for beginners. But the result is worth it: Shaun T’s training, although exhausting, is effective.

Insanity: Max 30

Insanity: Max 30 can be called Sean's most awaited program. There was a lot of talk about the continuation of Insanity; fans of home fitness really loved it. And then in 2014 a disc with Max 30 was released. Even more concentration, even more intensity and even more madness. If the classic Insanity required a lot of stops to take a breath and slow down, then in Max 30 you will have to give it your all. The workouts last 30 minutes, during which you will learn what your body is truly capable of.

Asylum and Asylum 2.0

Following the release of the first Insanity, Sean developed the Asylum course, which involves a greater emphasis on strength training. The program has not gained as much popularity as Insanity, but lovers of intense training will definitely like it. Shortly after the release of the first Asylum, a sequel was released: Asylum 2.0: the Next 30 Days, where Shaun T offers an even greater emphasis on strength training. Asylum is designed for 1 month of classes, and during this time Sean promises you not only an improvement in the quality of your body, but also reaching a new level of physical fitness.

Each of Shaun T's workouts is very different, but they all have one thing in common: they will all help you lose weight and tone your body. Feel free to choose an easier program if you consider yourself an unprepared person. But don’t be afraid to step out of your comfort zone and take it to the next level with Insanity and Max 30.

Insanity training calendar

Insanity training calendar
As for the exercises, they are arranged in such a way that during one workout the emphasis is on the development of certain qualities, for example on the circulatory and respiratory systems (for this purpose there is a “Cardio” cycle), circuit training aimed at developing muscle strength ( Circuit), jumping training (Plyo), recovery (Recovery), as well as training aimed at developing flexibility in combination with strength exercises for the abdominal and back muscles (Abs).

You need to alternate workouts throughout the week in accordance with the training calendar, six days in a row. After that, one day is your earned day off. The first and last session you do a test, then do a cycle of cardio exercises. Only after a certain resistance to the load appears, it will be possible to begin conquering interval training.

Don’t despair if you have to interrupt your first workout after just five to ten minutes from the start. Don't give up, and by the end of the third week you will definitely be able to reach the end!

Pros and cons of Focus T25

Pros:

• Train just 30 minutes a day and after 3.5 months you will see amazing results. Your body will be greatly transformed, and this does not require hours of training in the fitness room.
• The program is not as exhausting as Insanity.
• Shaun T offers several modifications of the exercises: from simple to complex. We can say that you yourself set the level of training that suits you.
• The course is very intense. The variety of workouts and their alternation from day to day will not let you get bored from doing the same activities.
• Since the goal is to get your body into ideal shape in 25 minutes, the trainer included only the most effective exercises in the course.
• Even those who have not been involved in fitness for a long time can participate in the program. Just do the exercises in a simplified form and gradually improve your level.
• The course is equally suitable for both men and women.
• Shaun T motivates like no one else. You can do it!

Minuses:

Focus T25 puts serious stress on your knees If you have sore joints, exercise the program with extreme caution or look into low-impact workouts. Warm-up and cool-down are quite symbolic for such a workout. You may need to exercise before and after your workout on your own. The program is not recommended for people with cardiovascular problems. In the second and third months, very serious cardio loads await you.

Shaun T Insanity training program

First of all, a few words about the creator of this unique program. Shaun T is not just a Hollywood athlete with great shape and amazing endurance. His charisma and willpower affects people to such an extent that they literally work wonders in his training. Even those who are desperate to lose weight lose weight rapidly during exercise. Insanity exercise programs are an effective combination of cardio, stretching and strength exercises.

Important! To perform exercises in the Insanity program, no special room or equipment is required. The workouts are done with your own weight and can be done at home.

Advantages and disadvantages of the program

First of all, we will highlight the pros and cons of classes. Distinctive features of Insanity training are a crazy pace, heavy physical activity, a huge number of jumps, lack of time for rest (only short breaks are allowed), and incredible sweating among the trainees.

During training, beginners (especially those with a low level of physical fitness) often have the idea of ​​quitting training. Unusual muscle pain and rapid heartbeat make some people quit the race in the early stages. But if you manage to complete all the exercises in the first training session, the probability of completing the entire course will increase to 80%.

In addition to physical changes, there will also be internal reforms. Increased concentration and productivity at work. You will probably want to quit smoking, you will feel lighter. The description of the program says that after each training it will seem like you have conquered Everest - you will be proud and happy that you survived to the end of the training.

The example of people who completed the course inspires and motivates them to achieve the same results. But for this you will have to work hard. In the literal sense of the word. Results of people involved in the program:

Did you know? Insanity literally means "madness".