Focus T25: Alpha Total Body Circuit

So - I am super sore from my shoulders down to my ankles as a result of starting Focus T25 and doubling it up with my already in progress Body Beast. Nevertheless, I carry on. You will see me shift a day or two around here soon because I have a 5K on July 4th.


Focus T25: Alpha Total Body Circuit. (This is on the same disc as Speed 1.0 which threw me off for a…little while…)

  • Length: 25 minutes unless you count the Shakeology commercial and Shaun T dance music intro at the beginning and cool down at the end and it is really 30 minutes. Either way - you got time for dis!

  • Equipment needed: ‘Nada’

Remember how I told you Cardio and Speed 1.0 did not have a lot of floor work? Well - it’s time. Like the previous two - you can follow Tania for the modified/less intense moves.

Things are about to get ridiculous.

Warm up:

  • Alternating knee lift

  • Lift on toes -cute hubby Scott! I feel like I need some cooler shoes…or more shoes. Shaun has a lot of shoes.

  • Slow control jog

  • High knee jog

‘This is a full body workout. Now, your focus is gonna be on a lot of things. I just need you to focus and pay attention. Think about it - it’s only 25 minutes of your day and I’m asking you to give me everything you’ve got.’

Okay, I’ve got this. So far. I am pretty sure Shaun t is helping me learn to run correctly (heel up).

22:55 minute marker

  • Hop hop turn - I remember this one.

  • Jump rope run (keep core tight)

'We’re not just jumping rope. We’re jumping with a purpose’.

  • Hop hop hook

  • Hop hook squat

ONLY FOUR MINUTES HAVE PASSED? It is hard to move as fast as them! My prime motive is to not fall over at this point.

21:00 minute marker

  • Shoulder tap (L)

  • Shoulder tap (R)

My daughter got sneaky while I was trying to take these photos and decided I was a bridge. See her progression?

  • Left-right push-up - this reminds me of the Asylum 2 warm-up! I am starting to feel extremely worn out. So is Scott - look at him. I feel ya man.

  • Tap push-up - I think I fell to my knees once or twice out of exhaustion during this move.

18:51 minute marker

  • Alternating front lunge

  • Front lunge + squat

  • Front lunge + 2x squat

  • Lunge squat progression

16:55 minute marker

  • 2 + 2 jabs

  • 2 + 2 rotating jab - The hardest thing is keeping up with the tempo. These are fast or I am tired.

  • 2 + 2 in + out jab

  • 2 + 2 moving jab

'Now what are you punching for? There’s a purpose behind this - there’s a focus behind this. Okay? Try to stay in control of your body.’

Oh Shaun. I’m punching with a purpose.

15:00 minute marker:

  • Plank hold

  • Plank walk

'You wanna act as if you have a glass of water on your back and you wanna try to eliminate the spillage’.

  • Plank walk + in + out abs

  • Plank walk + squat hold

13:05 minute marker

  • Sprint it out

  • Power squat

'That ’T’ stands for Shaun T but it also stands for 'time’. Twenty-five minutes of time.’

I am a bridge again. Look at that little troll!

  • Sprint + power squat

  • Sprint turn + squat center

11:00 minute mark

  • Walk feet in + out

  • 3 hops in + out - he pretends to have a string above Scott’s hips to show you how they should raise

  • 2 hops in + out

  • Pike-up - he picks on blonde girl and practically pulls her hips up. I tried to get my hips as high as I could but I was getting worn out. Where is Shaun T when you need him? :)

9:30 minute marker

  • Left side squat

  • 180 degrees hop squat

  • 180 degrees squat + touch floor

  • 180 degree squat + burpee

The blonde girl is so red in the face…. it’s understandable. These are ridiculous.

7:22 minute marker

  • Alternating spider lunge

  • Spider lunge + push-up

'Bigger range of motion means bigger results.’

  • Spider push-up

Look at all this sweat. These people are struggling. I am spitting sweat.

  • Oblique knee push-up - all the cast members are hollering in pain.

Burnout 1: 5:20 minute marker (so I am already dying… then we have to do this business)

  • Tap push-up

  • Lunge squat progression

  • 2 + 2 moving jabs

  • Plank walk + squat hold

  • Sprint turn + squat center

  • Pike-up

  • 180 degrees squat + burpee

  • Oblique knee push-up

  • Floor sprints