Focus T25 Day 3 Alpha Total Body Circuit

t25-alpha-total-body-circuitTotal body circuit is a cardio-based strength workout that doesn’t use weights.  I wasn’t sure what to expect with this workout but was excited because I tend to like circuit workouts more than straight cardio. Let me tell you Shaun T kicked my butt with this one!  This workout left me dripping with sweat and staring at the number on my heart rate monitor in disbelief.  Seriously, I was up in the 160’s at times during this workout. According to Web-Md that is high for my age.  If you are not sure where your heart rate should be you can find your target heart rate by clicking here.

The shoulder tap push-up series absolutely killed me.  I had to do all of these modified…but so did the other “non-modifier” girl (Jan) in the video so I didn’t feel too bad about it. I thought the pike ups and the 180 squat series were so hard. That is, until I got to the burnout.  Then I really got to see what hard is.  This workout is no joke.  If you can make it through without going to the modifier or taking a break then you are a machine!  I am looking forward to getting better at this workout over the next 5 weeks.  I don’t know that I’ll ever get through the push up series without modifying but maybe the rest might eventually be doable.  At least I’d like to think so 🙂

Total Body Circuit Breakdown

  • Alternating knee lift
  • Lift on toes
  • Slow control jog
  • High knee jog
  • Hop hop turn
  • Jump rope run
  • Hop hop hook
  • Hop hook squat
  • Shoulder tap (l)
  • Shoulder tap (r)
  • Left-right push-up
  • Tap push-up
  • Alternating front lunge
  • Front lunge + squat
  • Front lunge + 2x squat
  • Lunge squat progression
  • 2 + 2 jab
  • 2 + 2 rotating jab
  • 2 + 2 in+ out jab
  • 2 + 2 moving jab
  • Plank hold
  • Plank walk
  • Plank walk + in + out abs
  • Plank walk + squat hold
  • Sprint it out
  • Power squat
  • Sprint + power squat
  • Sprint turn + squat center
  • Walk feet in + out
  • 3 hops in + out
  • 2 hops in + out
  • Pike-up
  • Left side squat
  • 180 hop squat
  • 180 hop squat + floor touch
  • 180 hop squat + burpee (dying!!!!)
  • Alternating spider lunge
  • Spider lunge + push-up
  • Spider Push-up
  • Oblique knee push-up
  • The burnout begins!!! Tap push-up
  • Lunge squat progression
  • 2 + 2 moving jab
  • Plank walk + squat hold
  • Sprint turn + squat center
  • Pike-up (seriously???!!!!)
  • 180 hop squat + burpee (OMG!!)
  • Oblique knee push-up (I am now swearing at Shaun T)
  • Floor sprints (Oh holy hell – dig deep you can make it)
  • Body run

Time – T25

3:15 Cooldown.  You know the drill – don’t skip this…especially after this workout or you will be sore tomorrow and that is going to make Ab Intervals really suck.

Calories burned: 166TOL_Post_Signature

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>