Rss Feed
Tweeter button
Facebook button

Focus T25 Gamma Phase Review

beachbody-focus-t25-phasesIf you’ve been with us through  July, you know I’ve been reviewing the workouts from Beachbody’s new program Focus T25. My goal has to give you an overview of what to expect from T25. I have reviewed the Alpha Phase and Beta Phase. I even doubled up workouts to make sure to get them in because I wanted y’all to get my review as soon as possible.  I have even given you a complete picture of the program and guides.

Now it’s time to take a look at the add-on phase, the Gamma Phase! Just like TurboFire or X2, Focus T25 has an advanced phase called Gamma. It is an add-on and will give you 4 all new workouts. These workouts are more focused on strength and muscle building. After crushing the Alpha and Beta phases, you know that you won’t want to stop! Gamma gives you a great option to keep improving and to grow even stronger with T25.

Focus T25 Gamma Phase Workouts

The focus of T25 Gamma phase is strength. It spells that out from the start of the workout calendar… FOCUS: STRENGTH. I’ve always been a huge advocate of hitting the weights to get the best results. If you want real body composition changes, you need to be incorporating weight training. Shaun T’s weight training is always intense. He goes hard all the time. It will limit how much weight you can use on each lift because the pace is so fast. But go hard and focus. You will see your strength increase with Shaun T’s style of lifting just like you will if you were using another program. We always get better at what we practice. So if you are Beastin’ up, you will get stronger and better at that style of lifting. If you are doing P90X, you’ll improve at doing those styles of workouts. T25 Gamma is no different.

The Pyramid: You’ll need some weights or bands and maybe a mat for floor work. You start with a great cardio warm up section and your HR is already starting to scream. Then the pyramids start! Many of the sets are combo sets. For example, the first set is a Hummer Curl – Squat. Each set of building hammer curls is broken up with a squat. Use that squat to take a break from your curls. Each set has one more rep added to the curls. Lifting sets are broken up with some cardio moves. This just keeps your HR up and you need to keep your focus. I really liked the Push Ups + Child’s Pose. That would be a great pyramid to see how big of a pyramid you can build. The Child’s Pose lets you take the smallest of break to set it up for the next step of the pyramid. All in all a great workout!

Rip’t Up:  Again you’ll need some weights or bands and maybe a mat for floor work. With all of these lifting workout (as I said before), have a bunch of dumbbells around to find the right weight. You will be limited in how much you can use as these are high rep, high HR workouts but find what is right for you. If you can use 20s, great! If you can push it more and use 30s, even better! Just keep improving. This workout has more basic lifts but they are all back to back to back to back and that makes it BURN! T25 Gamma makes you bring it! What you will notice about the Rip’t Up workout is that you can use a pull up bar if you have one available. So if you have done P90X, have that pull up bar ready. You will get more out of the back work if you are using a pull up bar. I really liked the chest press progression. Go slowly and make it count. If you stay focused you’ll be amazed at how much this will work your chest. Finally, just wait for the Superman Pulses. Brutal! :-)

Speed 3.0: No gear needed for Speed 3.0 from T25 Gamma but if you’ve been through the Alpha and Beta phases, you know that you are in for even more fun! Have you caught that the Speed workouts don’t allow you to turn off the music? It’s because the whole workout requires you to find your rhythm. Don’t be worried. It I can do these workouts, you can too! It amazes me how much workout can be crammed into 25 minutes when you don’t stop. Speed 3.0 takes it up a notch and there are tons of agility moves. You will need to focus and keep your mind engaged as well as your body. You will burn a TON of calories in this workout. These Speed workouts are really my ideal cardio. Right to the point, intense, great music, and challenging. Just give it all you’ve got and have fun with it!

Extreme Circuit: For this workout, you pick your dumbbells up and then don’t set them down for 25 minutes. :-) You’ll hit everything with this workout. Pick too heavy of weight and your forearms and grip might give out before the 25 minutes are up. Start light and see if week to week you can up that weight. The Pull Up Burpees were one of my favorites from this workout. I like when Shaun T tells you that “you’ve got to stay in the fight.” With all of these workouts in T25 Gamma you have to stick with it completely. 100% mental and physical focus. Don’t let your mind tell you that you can’t because you CAN!

T25 Gamma Completes the T25 Package

This additional phase really rounds out the T25 program. It brings it home and it’s great! There are two calendar options with T25 Gamma. You can do a pure Gamma phase or a Pure Strength Hybrid that incorporates some Beta workouts as well. You could really add another 8 weeks to the initial 10 weeks of the T25 Alpha and Beta phases.

There are two options of packages for T25 Gamma. You can get the workouts only in the DVD Only package or get the Deluxe Package if you want some bonus gear. Both can be checked out on the T25 Product Page. I have loved working through these workouts. They are intense and Focus T25 will not disappoint any level of athlete.

Related Posts:

74 comments
mahmoud samir
mahmoud samir

hey coach


i would like to ask if gamma hybrid would really give me the body everyone wants , and does it make the abs work because i don't feel there's any type of abs workout in this phase 


in other words, what's the result of gamma hybrid phase ????


thanks alot

KhaledEldeeb1
KhaledEldeeb1

Hey Coach, remember I told you about my problem with the extra fat and almost no muscle fat at all. Would T25 Gamma phase be a good option for losing the fat AND gaining muscle? what do you think, I dont have that much time, so it seems like a good option for me. 

Gibs
Gibs

Should I replace speed 3.0 by core speed as I did with speed 2.0 ?

Mikkel
Mikkel

Hi wayne i just Got the gamma i try to do beast with t25 as a mean of getting Quick intense cardio but will the gamma still Challenge a multiple beast graduate i know weight selection play severe role thank you

Alex
Alex

Hey Coach! I noticed that the normal gamma schedule does not do doubles on Fridays.  Does this mean that we don't need to do doubles on Fridays in the gamma phase? Would you say that it is better to do the "Pure Strength Hybrid" over the "Pure Gamma" schedule?

rjhoskins
rjhoskins

Coach Wayne--

I have finished one round each of Insanity and P90x Classic.  In the middle now of P90x/Insanity Hybrid.  After finishing this I am considering the T25 Gamma workout to give me something different that also can be done in much less time.  With my previous workout experiences, do you think I can just skip the T25 Alpha and Beta and go straight to the pure Gamma phase?  Also, how about doing the pure Gamma phase for more than 4 weeks--say 8 weeks??  Thanks in advance!

StraightEdge
StraightEdge

Hi Coach,

Just received my copy of T25 and I'm previewing the workouts.  I've noticed that some workouts mimic using a Jump Rope ( like in Cardio ).  Would it be a good idea to use an actual Jump Rope if I have one available?

 

Also, do you have any shoe style recommendations for T25 ( and other BB programs )?

 

Thanks, Coach!

LibbyHughes
LibbyHughes

 @CoachWayne Hey Coach-I just finished week 4 of Focus T25 (loving it btw). I have 1 more week of Alpha to go according to the schedule but I still have to modify a few places. Should I do an extra week of Aplha or just move on to beta after week 5 is done? Thanks for all you do. Libby

JUSTIN123
JUSTIN123

Hey coach, Im starting up Focus T25 and integrating it within my second month of p90x. So Im doing 3 lift days (M,W,F) and T25 Monday-Friday. For optimal results, which means I wouldn't lose muscle due to the extra cardio, how do you suggest I lay out the two workouts on the lift days? Should I do the cardio first prior to the lifting+ab ripper? Or right after? The only reason I would consider doing it before rather than after lifting is because I dont want to wait to long to miss the window of opportunity to get my supplements in for proper recovery... what do you think???

StraightEdge
StraightEdge

Hey Coach,

 

If a beginner starts with T25 and does 1 or 2 rounds of all 3 phases and gets good results, do you think that would prepare him for more advanced programs like P90X2 and the Asylums, without having to do P90X or Insanity first?

 

Thanks, Wayne!

Dkaiserpt
Dkaiserpt

The product training guide mentions a delta phase after gamma phase. I would love your opinion on it once it is released

GhettoFlower
GhettoFlower

Coach will Focus T25 get me ripped like P90X. My time is so limited and I want that ripped look

StraightEdge
StraightEdge

Hi Wayne,

 

Would you say T25 is like P90X2 and the Asylums in that the focus is more on building overall functional fitness and improving performance (strength, agility, speed, flexibility, etc.), with the ripped look a nice byproduct?  Or is it more focused on getting the ripped look?

 

Thanks.

CoachWayne
CoachWayne moderator

@mahmoud samir Gamma is a great phase. NUTRITION is what is going to give you the results you want. How are you on nutrition? What is your calorie goal? Are you tracking? What are your macros?

CoachWayne
CoachWayne moderator

@KhaledEldeeb1 You still need to pick one goal or the other to do them well. If you want to lose body fat, stick to a deficit and Fat Shredder. Gamma would be good because of it's use of lifting.

If you want to really add muscle, don't worry as much about BF and bulk. In that case, a program like Body Beast would be ideal.

Either way, always have lifting be the main component of your workout.

CoachWayne
CoachWayne moderator

@Gibs You can. You can do a full Gamma round or do the combination of Gamma and Beta.

CoachWayne
CoachWayne moderator

Mikkel, You can make any program intense. It will be VERY hard to use the same weights you've used in Beast with T25 as the sets are continuous (no rest). You make any workout as intense as you can with the effort you put it. It will still challenge you if you push it. 

CoachWayne
CoachWayne moderator

You got it. Follow it as is. I have not done either schedule as a whole, so it is hard to say if one is truly "better." I would just pick one based on if you want to try in some Beta workouts or if you want a pure Gamma experience. Both will be great!

CoachWayne
CoachWayne moderator

 @rjhoskins I think you could skip to Gamma. It may just take a couple times through the workouts to really get the hang of them, but that is the same with any program. I would go for it!

CoachWayne
CoachWayne moderator

Sure! That would be a set up.

CoachWayne
CoachWayne moderator

 @LibbyHughes I would move on for some periodization (muscle confusion). You can always go back to it after Beta too. Way to go!!!

CoachWayne
CoachWayne moderator

 @JUSTIN123 That's a tough call. If you really go all out with T25, those P90X workouts will be extra tough if you do them second. Can you do T25 later in the day? 

 

Also, why do you need extra workouts? Why no just stick with P90X?

CoachWayne
CoachWayne moderator

Definitely! The one area that you may need work on still is pull ups. Those are tough for everyone doing X2. 

CoachWayne
CoachWayne moderator

 @Dkaiserpt I must have missed that, but I will definitely get it when it comes out. 

CoachWayne
CoachWayne moderator

@Beachbellotte82 whoops! If you track them...

CoachWayne
CoachWayne moderator

@Beachbellotte82 Yes. I'd you track then and they fit in your budgets they are a great snack.

CoachWayne
CoachWayne moderator

With proper nutrition you can get ripped with T25. You have to commit to nutrition though!

CoachWayne
CoachWayne moderator

T25 is very functional as it is mostly body weight and lots of squat, lunges, planks, push ups, etc. Nutrition is what will give you aesthetics with any program. Nutrition is what really gets you ripped. If you worked out as hard as you could with P90X, Insanity, T25 and didn't change your nutrition, you wouldn't see great body composition changes. You can't out work a bad diet. 

mahmoud samir
mahmoud samir

@CoachWayne @mahmoud samir


i don't actually calculate the calories i take but for a month now i reduced carbs and fats intake alot ..... but without any workout ..... so it's basically modifying my diet with workouts which will get me the results ?????


thanks coach

StraightEdge
StraightEdge

 @CoachWayne

 thanks, Coach!

 

any shoe style recommendations for T25 ( and other BB programs )?  are those "cross trainer" type shoes good?

LibbyHughes
LibbyHughes

@CoachWayne Perfect! Thank you Coach!

JUSTIN123
JUSTIN123

@CoachWayne @JUSTIN123 on lift days it can become difficult to workout twice in the day. So let's say if I HAD to choose one before the other.. I'm not necessarily adding too many workouts.. I'm getting rid of plyo x and yoga x, and implementing the other three workouts on the days of lift days so I can say I did the full t25 program. I need the lift days there otherwise I'm losing tons of muscle. Hope this helps!

StraightEdge
StraightEdge

 @CoachWayne

 Thanks, Coach!

 

as you mentioned in your Gamma Phase review, there's one point in the Rip't Up workout where you can use a pull up bar.  so you could use that to prepare you for the pull ups in Asylum and P90X2, yes?

StraightEdge
StraightEdge

 @CoachWayne

 Thanks, Coach!!  Much appreciated!!

 

Also, in some of the videos I've seen of T25, it looks like some of the cardio/speed moves look a bit "dance like."  Could I substitute those moves with other cardio moves like jumping jacks, rope skipping, etc.?  Or would that mess up the flow of the routine?

 

thanks again!

 

P.S.  Congrats on winning Top Coach again!!

CoachWayne
CoachWayne moderator

You could replace it but I am always fan of doing programs as is the first time. 

StraightEdge
StraightEdge

 @CoachWayne

 Thanks, Wayne!

 

Or, I could replace the Sunday Stretch with a Yoga workout?  Or, do the Stretch or Yoga on Saturday and rest on Sunday?

CoachWayne
CoachWayne moderator

That would work. You have Stretch on Sunday. Rest is a good thing too. I would personally take the day off and hit stretch on Sunday.

StraightEdge
StraightEdge

 @CoachWayne

 Thanks again, Wayne!

 

Also, I noticed that Saturdays have no workouts in the schedule.  Would it be ok to do some Yoga work from other BB programs on Saturdays during the T25 schedule?

CoachWayne
CoachWayne moderator

You can go right from one to another. No rest. 

StraightEdge
StraightEdge

 @CoachWayne

 thanks, Wayne!!  I'll check those out.

 

also, after doing 5 weeks of Alpha phase, should you take at least a week off before jumping into Beta?  or are they meant to be done back-to-back with no rest in between?

CoachWayne
CoachWayne moderator

I am a fan of cross trainers. Good lateral support and still light.

CoachWayne
CoachWayne moderator

 @JUSTIN123 I wouldn't. Spend all your energy going all out on the lifting.

CoachWayne
CoachWayne moderator

 @JUSTIN123  Use Speed 2.0, Lower Focus, and Core Cardio for Plyo and Yoga. You could easily use Lower Focus and Cardio together for a great Plyo day. 

StraightEdge
StraightEdge

@CoachWayne Thanks Coach! So as long as you are listed as my Coach on my Team Beachbody profile, that means whenever I order something through the Team Beachbody store, or through your site here, you will still get a commission. right?

CoachWayne
CoachWayne moderator

Yes but it still won't be the kind of reps you will see in X2.

CoachWayne
CoachWayne moderator

Yep, keep them the same and just practice. 

CoachWayne
CoachWayne moderator

No LOL! Just get with your rhythm. I am not a dancer at all and Speed 2.0 is awesome for me. It may take you a time or two but you will be fine.