The T25 Calendar Schedule Workout

t25 fitnessLately, the awareness of fitness related programs has been on the rise. We see more and more people who are geared towards their fitness, spending hours and huge chunk of their earning in gyms, with trainers and on complicated workout routines. But let’s face it: most of us face a huge lack of motivation to work on ourselves. It’s a concept called ‘activation energy’. The energy required to start something is far greater than that required to sustain the activity.

One of the major blockades towards getting started is that most of us don’t know what to do. We try random things at home, but get tired, because it lacks a proper sequence. So how about if we have a well-designed schedule for each day, with guaranteed results? This could sure be conducive in encouraging people to work-out.

The T25 work-out schedule caters to this need, and lasts for two months, and you can exceed it further if you want. This is because there are three stages of the workout. Every day, you need to invest 25 minutes of your life. It has been suggested that a 30 minute workout gives you just as good a result as a 60 min workout. This seems to be the optimum exercise time then. You will follow an awesome trainer, and enjoy the perfect music to get you in the game.

Who’s the trainer?

Shaun T is a famous American motivational speaker and celebrity trainer. T25 is one of his famous home fitness programs for both adults and children, people who want to achieve fitness within the confines of their homes.  He has a degree in Sports Science and grew up playing football and baseball, alongside running tracks. His fitness programs have been among the top sellers in the US, and have had a long experience working with fitness chains, as a personal trainer, and aerobics instructor.

The modifier’ name is Tania, and many people, at least during the starting stages, end up following her instead of Shaun. This is because she modifies the moves in such a way that you get the same high-intensity workouts, but the movements are low impact. This is a jackpot if you are not too flexible, have bad knees, or have a lot of weight to start with.

You can download a free copy of the T25 calendar using the link below.

T25-Calendar

The T25 schedule works out like this:

Alpha stage (Month One)

This is the first stage that preps up your body for the more rigorous next stage called the ‘Beta’ stage. The 5 workout routines target different areas of your body to give you full body fitness regime. Let’s see how it evolves.

Week 1

Day number Day Workout
1 Monday Cardio

Warm up comprising light jumping jacks and jogging in place drill

Followed by rigorous lunges and running in place exercise

2 Tuesday Speed 1.0

This work out is a combination of lateral jumps, punches, cross feet moves and a fair amount of stretching

3 Wednesday Total Body Circuit

Focuses on full body, with the addition of pushups, planks, as well as squats and lunges.

4 Thursday Ab Intervals

As the name suggests, this focuses fully on your cores, with plank moves and oblique exercises. Lower back is also a target area with this workout.

5 Friday Lower Focus and Cardio

This regime strengthens your leg muscles, with lots of squats and calf raises.

6 Saturday Enjoy the weekend off with a rest!
7 Sunday Rest but also stretch some to get prepped up for Day 8.

The remaining 4 weeks follow in the same vein; the only difference being the sequence of these different workouts. Most weeks you get more Total Body Circuits or one week you get more Cardio, but the weekly sequence varies from one to the next.

Week 2:

  • Cardio
  • Total Body Circuit
  • Speed 1.0
  • Cardio
  • Lower Focus and Ab Intervals
  • Rest
  • Rest and Stretch

Week 3:

  • Total Body Circuit
  • Speed 1.0
  • Lower Focus
  • Cardio
  • Total Body Circuit and Ab Intervals
  • Rest
  • Rest and Stretch

Week 4:

  • Cardio
  • Total Body Circuit
  • Lower Focus
  • Total Body Circuit
  • Ab Intervals and Speed 1.0

Week 5:

  • Total Body Circuit
  • Ab Intervals
  • Total Body Circuit
  • Cardio
  • Total Body Circuit and Lower Focus
  • Rest
  • Rest and Stretch

Beta Stage (Month 2)

You body has received so much toning and fatigue, that it is now time to introduce new workouts which promise to be tougher, and more challenging. Don’t let that intimidate you. The Alpha phase has sufficiently trained your body to enter the Beta stage, so notching up the challenge a little bit more should be fun!

Your body has become used to the initial exercises, and now you would find them easy enough. It is necessary to add to the difficulty level; otherwise you and your body will grow complacent.

Week 1

Day number Day Workout
1 Monday Core Cardio

Warm up starts with split lunges and switch kicks, followed by uppercuts and squats, air plank jumps and full body run.

2 Tuesday Speed 2.0

There are exercises like switch kicks, quick feet up and slow mountain climber, crossjack and ‘X’ lunge. If these names mean gibberish to you, better watch the video!

3 Wednesday Rip’T Circuit

Dumbbells are required for this round. Warm up starts with a slow jog and squat push up, followed by reciprocating bicep curl, straight leg lift, and high jump plus twisting abs. the dumbbells are required for weighted squat pulse, and weighted moving squats.

4 Thursday Dynamic Core

You start with split lunges and switch kicks, and follow it up with twisting ‘T’ abs, spped knee kick, hammer kick, sprint kick, reverse crunch, butterfly leg lift, plank walk and side planks. All in all, an intensive workout for your core muscles.

5 Friday Upper Focus and Core Cardio

Dumbbells are required for this stage as well. Warm up starts with split lunges and switch kicks again. This is followed by upper cuts, burpee, pushups, shoulder press (needs dumbbells), punches, Heisman, bicep curl, hip ups, followed by a cool down period. Cool down can be achieved through bicep, triceps and neck stretches, and actively stretching your body in general.

6 Saturday Enjoy the weekend off with a rest!
7 Sunday Rest but also stretch some to get prepped up for Day 8.

 

Again, just like the Alpha stage, the remaining 4 weeks follow in the same vein; the only difference being the sequence of these different workouts.

Week 2:

  • Dynamic Core
  • Core Cardio
  • Rip’T Circuit
  • Upper Focus
  • Rip’T Circuit and Speed 2.0
  • Rest
  • Rest and Stretch

Week 3:

  • Core Cardio
  • Upper Focus
  • Speed 2.0
  • Rip’T Circuit
  • Dynamic Core and Speed 2.0
  • Rest
  • Rest and Stretch

Week 4:

  • Rip’T Circuit
  • Dynamic Core
  • Core Cardio
  • Dynamic Core
  • Speed 2.0 and Upper Focus
  • Rest
  • Rest and Stretch

Week 5:

  • Rip’T Circuit
  • Core Cardio
  • Rip’T Circuit
  • Dynamic Core
  • Rip’T Circuit and Speed 2.0
  • Rest
  • Rest and Stretch

Gamma Stage (Month 3)

Now, the Alpha and Beta stages were part of the T25 Base Program. If you really want to push yourself further, you will be introduced to the Gamma stage, wherein there are new workouts to challenge your body to the maximum limit! However, this Gamma package will have to be purchased separately from the Base Program. It all comes down to personal preferences. Some people restart the T25 regime again, and incorporate into their daily lives, while some want to push themselves further to the gamma stage.

Let’s see how the Gamma stage evolves:

Week 1

Day number Day Workout
1 Monday Speed 3.0
2 Tuesday Rip’T Up
3 Wednesday Extreme Circuit
4 Thursday The Pyramid
5 Friday Speed 3.0
6 Saturday Enjoy the weekend off with a rest!
7 Sunday Rest but also stretch some to get prepped up for Day 8.

 

As you may well imagine, each of these are tougher or amped up versions of their counterparts in the Alpha and Gamma phase. Let’s see how the remaining weeks unfold.

Week 2:

  • Rip’T Up
  • Extreme Circuit
  • Speed 3.0
  • The Pyramid
  • Rip’T Up
  • Rest
  • Rest and Stretch

Week 3:

  • The Pyramid
  • Speed 3.0
  • Rip’T Up
  • Extreme Circuit
  • The Pyramid
  • Rest
  • Rest and Stretch

Week 4:

  • Extreme Circuit
  • Rip’T Up
  • Speed 3.0
  • The Pyramid
  • Extreme Circuit
  • Rest
  • Rest and Stretch

After following these intensive workouts, you should see yourself evolving in several ways.

  • You should be able to notice a tangible, healthy change in your physique. You should be well-toned. This gives a person a great feeling of self confidence, and is conducive to a good first impression at work and elsewhere. Positive body image goes hand in hand with a positive mind as well!
  • Your endurance should increase. You will start to notice that the same workouts that challenged you to the point where you had to follow the modifier, instead of the trainer, now seem easy to you. This means your muscles have grown stronger. In order to keep this feeling alive, you shouldn’t let go of your habit. Make the workout a part of your life and you will benefit not just in short term, but in long term as well. Watch out for motivators, which may include: lesser feeling of lethargy than before, more agile body, less body pains after doing some sort of physical activity. All these are your personal motivators! Savor them!

Of course, all renowned fitness trainers maintain one fact: in order to maintain a healthy body, there are two factors that hold key importance. One is exercise, while the other is diet. One cannot benefit you fully without the other. Keeping this in mind, you can also get the Focus T25 Nutrition Guide. First of all, this guide is great for starters, as it does not overload you with tips and information that can get you muddled.  It tells you what food is healthy, in what proportion it should be consumed, and what is the right time for eating. The aim is to complement your exercise regime with a balanced diet not just for those two months, but for the rest of your lives.  Among the subject area that it covers is the following:

  • Neither should you consume very heavy meals, nor completely starve yourself. Have a balanced approach by eating smaller meals five times a day.
  • A calorie quiz that tells you the amount of calories you should take based on your gender, weight and level of physical activity throughout the day.
  • It also gives a calorie per meal breakdown
  • A list of ‘keep it real’ foods that is delicious, filling and healthy.
  • Recipes for making these healthy foods.

Focus T25 is said to be great for those who want to lose a sizable weight, real fast. For those people who are in decent shape and don’t want to lose a lot of weight, some other program might be recommended. However, it is apt for all level of exercisers; beginner, intermediate or advanced, all have something to gain out of this. Beginners and old age people can follow Tania instead of Shaun.

If you want to order from www.beachbody.com , in order to get the program , you will have to make 3 monthly payments of $19.95, plus a shipping cost of $12.95, and receive your order within 3-6 business days. If you order from Amazon, you get the Base kit for $72.80, and you can add the gamma cycle dvd for an additional $36.80.

Has the description above goaded you into trying out the T25 workout schedule? At the very least, I am sure it has motivated you into taking care of your health and your body. After all, never underestimate the famous saying, ‘Health is wealth’. I know I don’t!

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