FOCUS T25 ALPHA

ALPHA CYCLE FOCUS: THE FOUNDATION

FOLLOW THIS CALENDAR FOR 25 DAYS OF WORK. WHEN YOU'RE DONE, FOLLOW THE BETA CALENDAR.
Check off the "Nailed It" or "Barely Made It" box so you know just how many days you got your butt kicked by these 25-minute workouts.

MONDAY TUESDAY WEDNESDAY THURSDAY DOUBLE DAY FRIDAY STATURDAY SUNDAY

WEEK
CARDIO &
CARDIO SPEED 1.0 TOTAL BODY CIRCUIT AB INTERVALS

1
Weight
LOWER FOCUS
29/07 30/07 01/08 22/06 24/06
Chest
Waist STRETCH

26/06
Arm
Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

WEEK
LOWER FOCUS &
CARDIO TOTAL BODY CIRCUIT SPEED 1.0 CARDIO

2
Weight
AB INTERVALS

28/06 30/06 03/07 05/07 07/07

Chest
Waist STRETCH
Arm

ab int
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT
Thigh

WEEK
TOTAL BODY CIRCUIT SPEED 1.0
upper
LOWER FOCUS CARDIO
TOTAL BODY CIRCUIT &

3
Weight
AB INTERVALS
09/07 10/07 12/07 13/07 15/07
Chest
Waist STRETCH

16/07 Arm
Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

WEEK
AB INTERVALS &
CARDIO TOTAL BODY CIRCUIT LOWER FOCUS TOTAL BODY CIRCUIT

4
Weight
SPEED 1.0
16/07 19/07 18/07 22/07 21/07
Chest
Waist STRETCH

22/07 Arm
Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

WEEK
TOTAL BODY CIRCUIT
TOTAL BODY CIRCUIT AB INTERVALS TOTAL BODY CIRCUIT CARDIO

5
Weight
& LOWER FOCUS
24/07 25/07 02/08 04/08 05/08 STRETCH
Arm

NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT
04/08
NAILED IT BARELY MADE IT
Thigh

DOUBLE DAY: FOR MAXIMUM RESULTS, Shaun recommends doing two workouts on Fridays. If you can't get through two workouts, don't stress. You can always do the second one over the weekend.
STATURDAY: Don't forget, STATurday is the day you update your stats and see how much your hard work paid off.
FOCUS T25 BETA
BETA CYCLE FOCUS: THE CORE
FOCUS AND GO FOR THE NEXT 5 WEEKS. WANT TO START GAMMA EARLY? You can start using GAMMA during the last two weeks of BETA.
Here's how: Swap UPPER FOCUS for RIP'T UP; Swap RIP'T CIRCUIT for EXTREME CIRCUIT; Swap SPEED 2.0 for SPEED 3.0.

MONDAY TUESDAY WEDNESDAY THURSDAY DOUBLE DAY FRIDAY STATURDAY SUNDAY

WEEK
UPPER FOCUS &
CORE CARDIO SPEED 2.0 RIP'T CIRCUIT DYNAMIC CORE

1
Weight
CORE CARDIO
07/08 09/08 10/08 12/08 13/08up Chest
Waist STRETCH
Arm

NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT
14/08cc
NAILED IT BARELY MADE IT
Thigh

WEEK
RIP'T CIRCUIT &
DYNAMIC CORE CORE CARDIO RIP'T CIRCUIT UPPER FOCUS

2
Weight
SPEED 2.0
15/08 18/08 19/08 27/08 28/08rp
Chest
Waist STRETCH
Arm

NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT
22/08spd
NAILED IT BARELY MADE IT
Thigh

WEEK
DYNAMIC CORE &
CORE CARDIO UPPER FOCUS SPEED 2.0 RIP'T CIRCUIT

3
Weight
SPEED 2.0
30/08 31/08 03/09 06/09 05/09dc
Chest
Waist STRETCH
Arm

NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT
09/09spd
NAILED IT BARELY MADE IT
Thigh

WEEK
SPEED 2.0 &
RIP'T CIRCUIT DYNAMIC CORE CORE CARDIO DYNAMIC CORE

4
Weight
UPPER FOCUS
12/09 15/09 18/09 21/09 25/09
Chest
Waist STRETCH
Arm

NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT
20/09up
NAILED IT BARELY MADE IT
Thigh

WEEK
RIP'T CIRCUIT &
RIP'T CIRCUIT CORE CARDIO RIP'T CIRCUIT DYNAMIC CORE

5
Weight
SPEED 2.0
28/09 29/09 01/10 03/10 05/10rip
Chest
Waist STRETCH

08/10spd Arm
Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

DOUBLE DAY: For an extra metabolic burn, don't just do two workouts on Fridays, try doing the workouts back-to-back.
STATURDAY: Tracking you progress is vital to success. For tips on how to take proper measurements, go to T25.COM and click on the "Nailed It" T-Shirt.
If you have the CORE SPEED workout in your DVD wallet, you can use it in place of SPEED 2.0 anywhere it appears on the calendar.
FOCUS T25 GAMMA GAMMA CYCLE FOCUS: STRENGTH
FOLLOW THIS PURE GAMMA CALENDAR IF YOU WANT TO FOCUS ON GETTING RIPPED USING GAMMA WORKOUTS.
OR CHECK OUT OPTION 2: PURE STRENGTH HYBRID CALENDAR.
PURE GAMMA

MONDAY TUESDAY WEDNESDAY THURSDAY DOUBLE DAY FRIDAY STATURDAY SUNDAY

WEEK
SPEED 3.0 RIP'T UP EXTREME CIRCUIT THE PYRAMID SPEED 3.0

1
Weight

14/11 15/11 21/11 22/11 23/11 Chest

Waist
Arm
STRETCH

Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

WEEK
RIP'T UP EXTEME CIRCUIT SPEED 3.0 THE PYRAMID RIP'T UP

2
Weight

28/11 09/01 01/01/2018 11/01 04/01 Chest

Waist
Arm
STRETCH

Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

WEEK
THE PYRAMID SPEED 3.0 RIP'T CIRCUIT EXTREME CIRCUIT THE PYRAMID

3
Weight

14/01 18/01 19/01 23/01 25/01 Chest

Waist STRETCH
Arm
Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

WEEK
EXTREME CIRCUIT RIP'T UP SPEED 3.0 THE PYRAMID EXTREME CIRCUIT

4
Weight

30/01 06/02 Chest

Waist
Arm
STRETCH

Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

STATURDAY: Tracking you progress is vital to success. For tips on how to take proper measurements, go to T25.COM and click on the "Nailed It" T-Shirt.
FOCUS T25 GAMMA GAMMA CYCLE FOCUS: STRENGTH
THE GAMME WORKOUTS WILL GET YOU RIPPED, BUT IF YOU WANT TO BUILD PURE STRENGTH, FOLLOW THIS CALENDAR.
YOU'LL INTEGRATE THE STRENGTH BASED WORKOUT FROM ALPHA, BETA, AND GAMMA TO REALLY FOCUS ON MUSCULAR STRENGTH.
PURE STRENGTH HYBRID

MONDAY TUESDAY WEDNESDAY THURSDAY DOUBLE DAY FRIDAY STATURDAY SUNDAY

WEEK
TOTAL BODY CIRCUIT
SPEED 3.0 RIP'T UP EXTREME CIRCUIT THE PYRAMID

1
Weight
& SPEED 3.0
Chest
Waist STRETCH
Arm
Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

WEEK
EXTREME CIRCUIT &
THE PYRAMID SPEED 3.0 UPPER FOCUS RIP'T CIRCUIT

2
Weight
DYNAMIC CORE
Chest
Waist STRETCH
Arm
Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

WEEK
TOTAL BODY CIRCUIT
EXTREME CIRCUIT THE PYRAMID RIP'T CIRCUIT SPEED 3.0

3
Weight
& UPPER FOCUS
Chest
Waist STRETCH
Arm
Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

WEEK
UPPER FOCUS &
THE PYRAMID SPEED 3.0 RIP'T CIRCUIT DYNAMIC CORE

4
Weight
EXTREME CIRCUIT
Chest
Waist STRETCH
Arm
Thigh
NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT NAILED IT BARELY MADE IT

DOUBLE DAY: FOR MAXIMUM RESULTS, Shaun recommends doing two workouts on Fridays. If you can't get through two workouts, don't stress. You can always do the second one over the weekend.
STATURDAY: Don't forget, STATurday is the day you update your stats and see how much your hard work paid off.