The Focus T25 Cardio section of the program does not require any extra equipment. This cardio workout starts with a running progression warm up. That means you will start with some basic slow high knees, then you will move into a slow in-place jog, but your heels can never touch the ground. Finally you will turn that into a faster high knee jog. That section takes about 2:00 minutes to complete.
After you have finished the warm up, you move right into 4 different kinds of Jacks that involve you still keeping your heels off the ground. Each of the Jacks works different muscles in your body, so you will be able to get a full body workout. This again lasts for about 2:00 minutes. You have 4:00 minutes down, 21:00 more to go…
Next are the lunges. However Shaun T doesn’t like just the normal lunges he does ones where you pivot, jump, touch the floor, and so on. He makes sure that you never get bored of any single exercise. These only take up 2:00 more minutes. Then he starts to move into lateral movements and jumps. The lateral movements are pretty straightforward and simple but the jumping part can get a little difficult. For example one of the jumps you will be doing is called Half-Jump Tuck, which is where you do about 30 seconds of none stop jumping with both legs. Now what makes this exercise so difficult is that you have to be on your toes the whole time. So not only are your thighs going to be burning but also your calves.
Once you have finished that section you might need to grab a quick drink because next Shaun T picks up the pace. He calls it a burnout. In this burnout you will be doing 4 previously done exercises and compress them all into a non-stop 1 minute 30 second power workout. It gets tiring pretty quickly.
At the 13:00 minute mark you start to get into the “hops”. Which consist of squats; hop squats, and hop-hop squats. After those 2:00 minutes, get ready for some indoor sprints. Shaun T’s sprints don’t consist of running non stop for 1 minute, he likes to do it were you start in a runners position then says go, thats were you pop up an start running. You will repeat this process several times. Now for the last few exercises he does kicks, speed & agility. And of coarse he adds the second burnout for the day.
At the 3:00 minute point he tests your endurance with a few power moves and finally moves to the cool down. This consists of a few basic cardio stretches that will eventually slow your heart rate down. There you have it, the Focus T25 Cardio section of the program. Beware after you finish you will look like you just stepped out of the shower, so I would advise not hugging anyone right after.
So just a quick review on what you will be doing in the Focus T25 Cardio section:
- Warm up: Running Progression
- Lateral Movements and Jumps
- Burnout #1
- Speed & Agility
- Burnout #2
- Power Endurance
- Cool Down
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