T25 has been my main workout throughout the second half of my pregnancy. You can find my review of the first 5 weeks here:
http://www.crashintofitness.com/2016/08/t25-alpha-review.html
Those first 5 weeks, or the Alpha phase, was all cardio based. Some body weight resistance moves were used (tricep dips, pushups, etc) but weights were never used. This changes as you enter the Beta phase. Like the Alpha phase, Beta is still 25 minutes per day, 5 days a week. Fridays are still an optional doubles day and you also have an optional stretch day in the program. Instead of doing the stretch day, I just did my yoga.
Beta consists of 6 workouts: Core Cardio, Speed 2.0, Rip't Circuit, Dynamic Core, Upper Focus and Stretch. Before I started Beta, I checked out the 2 core workouts to see if they were something I could do while pregnant. I decided against Dynamic Core because it was a lot of straight forward core work and I would probably end up substituting the entire workout. Instead I skipped that day on the schedule. My workouts still ended up being 5 days per week thought because I split up the doubles day into 2 different days. Core Cardio did have some ab work that I could not do. I found that I could follow the modifier for most moves. If I still wasn't comfortable with the move, I would just jog in place instead.
The Speed 2.0 workout was definitely more challenging than Speed 1.0 from Alpha. I was also bigger and less coordinated as my pregnancy progressed so I have no doubt that played a role in my difficulties. For a non-pregnant person, I could see how Speed 2.0 would easily build on Speed 1.0 while offering you a new challenge. But for anyone doing the speed workouts, or any workout really, it's important to remember that you don't HAVE to keep up with the moves on the screen. Go at your own pace and you will be fine.
My favorite workouts from Beta were the 2 weights based routines: Rip't Circuit and Upper Focus. I love using weights and that was something I really missed during Alpha. The lifting style in T25 is much more similar to something like P90X3 as opposed to Body Beast or the original P90X. Shaun T focuses more on lighter weights and compound movements. I stuck with 5 lbs the entire time. Honestly, I feel like I could have gone heavier but I was really conscious of not putting too much extra weight on my pelvic floor while it already had so much extra with the baby. When I do T25 post baby, I will start with 5 lbs again but plan to up my weights as I move through the program.
After 5 weeks of Beta comes the Gamma phase. I absolutely love Gamma. Gamma is 4 weeks instead of 5 and focuses much more on weights than the Beta phase. I love how Alpha, Beta and Gamma all build on each other. My enjoyment of T25 greatly increased with each phase.
Gamma has 4 different workouts: The Pyramid, Rip't Up, Extreme Circuit and Speed 3.0, plus the stretch day. These workouts are more challenging than Alpa or Beta so Friday is no longer a doubles day.
The Pyramid, Rip't Up and Extreme Circuit all use weights pretty much nonstop. Of course, resistance bands can be used and 1 of the workouts also offers the option to use a pull up bar instead of certain moves. I loved all 3 of these workouts!! A couple had ab moves while I could not do, so instead I just jogged in place. Sometimes I marched in place because I jogging got harder and harder the more I progressed through my pregnancy. Speed 3.0 was crazy fast and I just went at my own pace. I actually really loved that workout too, despite the lack of weights.
Gamma does not offer as many modifications as Alpha or Beta, but it did have some. When it came to a move I could not do, I would either march in place or pull out a modification move they demonstrated in a previous phase. I'd assume most people would have greatly improved their fitness over the prior 10 weeks so they would not need as many modifications as they did at first. Being pregnant, I loved Gamma. It did not have any workouts that I needed to skip and it had a lot of great moves with light weights that were safe to do while pregnant. Plus the 25 minutes were absolutely perfect for me.
T25 also has the option for a 4th month of the program: Pure Strength Hybrid. This calendar mostly uses strength workouts from Beta and Gamma, but it also includes Total Body Circuit from Alpha and Speed 3.0. I have not yet had the chance to do this month and probably will not for awhile, but plan to once I am given the clearance to workout and move through Alpha, Beta and Gamma again. I will have a review of that month once I can get to it!
As I mentioned above, I liked each phase of T25 better than the last. Alpha is an adjustment for somebody used to using weights but it really sets a foundation for the rest of the program. Each phase builds on each other and I think a clear next step after finishing T25 would be Insanity: Max 30. I am looking forward to returning to T25 after baby comes and I am given the clearance to workout.
You can actually do the first 4 weeks of T25 for free on Beachbody on Demand, so if this is something that interests you, drop me an email at Lauren.madara@gmail.com
