For this Gamma Cycle Focus T25 Speed 3.0 workout you will not need any equipment. The way this workout is set up is just like the Beta Speed 2.0. So it has rounds and levels, each round is a different set of exercises, and each level is harder than the previous one. Now this video does not start with a warm up so before you hit the play button do your own warm up.
Round 1/Level 1: The first round for this video consist of ten different exercise that get your feet moving and keep you staying on your toes. Most of the exercises are Jabs, squats, push-ups, hops/crisscross.Then you will do a few more exercises that will get your heart rate up. Some of those exercises are burpees, planks, and jabs.
Round 1/Level 2: Level two is the same exercise that were in level one. However there is a difference in the speeds and pace. In this level you will get 3:00 minutes to complete all of the exercises and the counts for each of the exercises get smaller. While in level one you had about 10:00 minutes to complete the exercises.
Round 1/Level 3: At the 17:00 minute mark you will do level 3 of round 1. This is again the same exercises as in level one however the time you get to complete them is even shorter and the counts for each of the exercises get even faster. For this level you will only get 1:30 seconds to complete them.
Round 2/Level 1: With 15:30 left to go in this video you will start another round. This round has again ten new exercises. They are Quad exercises, Burpees, variations of high knees, pikes, jabs, and kicks.
Round 2/Level 2: Now 10:30 are left on the clock and Level 2 will begin. This level has you do the same ten exercises again however in only 3 minutes time. Shaun T will shorten the counts for the exercises so you are burning through the exercises.
Round 2/Level 3: Now in Round 2/Level 3 you again have to complete the same exercises. And again the time is shortened to 2 minutes. The counts for the exercises are also shortened. At 5:45 you will have finished level 3 and you will do a 0:30 second jog recovery.
If you think that you are done, you are wrong. You still need to go back up the Level 1 exercises and completed them in counts of 8, you will do them twice. Then you go down to level 2 exercises and complete them also in counts off 8, but you only need to do these one time. Once you have finished that you are finally done, you can now start the cool down.
Here is a reminder of what exercises where done in this video:
- Quad exercises
- Variations of high knees
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