For this Focus T25 Core Cardio workout you will not need any equipment. You will start this video off with a warm up that consist of lunges, kicks, punching, and hoping. Instead of only a 2:00 minute warm like in the alpha phases this warm up will take you 5:00 minutes to complete.
After the warm up the real work begins. The real work all starts with different variations of “X” lunges. Remember that most of the exercises in this video will take you 1-2 minutes.
When you get to 18:00 minutes left on the clock you will begin squat walks and plank jumps. Shaun T doesn’t give you any breaks in this video so I would suggest that when your hands become free that you grab a drink. So now you have 15:45 minutes left of the video. You will now be doing some variations of the “T” twist. Each of those exercises will last you for about 2 minutes.
Next is the first 2:00 minute Burnout of this workout. And that all starts with jumping so get ready for 2:00 minutes of none stop different variations of jumps. After the burnout you can shake your legs out a little with some intense kicking/shuffles for another 2:00 minutes.
You’re almost to the finish line with, 6:00 minutes left on the clock. Shaun T starts the countdown with many variations of planks like normal planks, side planks and others. Then it comes time for the second Burnout of the video. This burnout is a lot like the first one, only you will be doing a faster count of the exercises.
Now you only have 3:50 left on the clock and sets of kicks/jumps/planks are next. Finally after a very inspirational pep talk from Shaun T himself, you finish off the last 1:50 with sprints/lunges/more sprints/and even more sprints, he was really into the sprints this video. After that your cool down can finally start.
Here is a quick review overview on the exercises in this workout:
- Warm up: Lunges, Kicks, Punching, and Hoping
- Different Variations of “X” Lunges
- Squats Walks
- Plank Jumps
- “T” Twists
- Burnout #1
- Variation of Planks
- Burnout #2
- More sprints/and even More Sprints
- Cool Down
Here is a little tip I learned while doing this workout as a beginner:
Obviously in this workout video Shaun T has you do a lot of planks and sprints, as a beginner I did not think that I should be slowing it down just a little times. But you should. You may think that you will be cheating yourself, but in reality you are not. Your actually helping your body but not pushing it until it fails. So if you are feeling your heart rate go up at an extreme rate then slow down for a minute or two, or take a quite 30 second break. You can even pause the video if you want.
Another thing that I learned is anytime you have to get on the ground for anything use a mat. Even though the video says you won’t need any equipment I would highly suggest that you still use one while doing the planks. You can get a really good Yoga Mat on Amazon for a small price.
So just remember to take it easy if it is your first time doing this workout. You can always do it again at full speed later.
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