ALPHA CYCLEFOCUS: THE FOUNDATION
阿尔法课表的着重点：基础
FOLLOW THISCALENDAR FOR 25 DAYS OF WORK. WHEN YOU'RE DONE, FOLLOW THE BETA CALENDAR.
跟随这张课表进行25天的训练，当你完成后，再进行BETA课表。
Check off the"Nailed It" or "Barely Made It" box so you know just howmany days you got your butt kicked by these 25-minute workouts.
（这句不太会翻译，大致意思是做好记录，以便知道你锻炼了多少天，完成了多少训练）

DOUBLE DAY: FORMAXIMUM RESULTS, Shaun recommends doing two workouts on Fridays. If you can'tget through two workouts, don't stress. You can always do the second one overthe weekend.
双训练日(就是周五)：为了最好的效果，肖恩T建议在周五做两节训练。如果你无法完成两节训练，不必勉强。你可以把第二节训练放到周末（这里并未强调周六还是周日，所以随个人安排哪天都可以）。
STATURDAY: Don'tforget, STATurday is the day you update your stats and see how much your hardwork paid off.
周六：不要忘记，周六更新个人数并看看一周的辛苦训练取得了多少成果。

BETA CYCLEFOCUS: THE CORE
BETA课表的重点：核心
FOCUS AND GO FORTHE NEXT 5 WEEKS. WANT TO START GAMMA EARLY? You can start using GAMMA duringthe last two weeks of BETA.
要真的进行接下来五周的训练。想早一点进入GAMMA阶段？你可以在BETA课程的最后两周开始进行GAMMA课程的训练。
Here's how: SwapUPPER FOCUS for RIP'T UP; Swap RIP'T CIRCUIT for EXTREME CIRCUIT; Swap SPEED2.0 for SPEED 3.0.
方法如下：把“UPPERFOCUS”换成“RIP'T UP”，把“RIP'T CIRCUIT”换成“EXTREME CIRCUIT”，把“SPEED 2.0”换成“SPEED 3.0”

DOUBLE DAY: Foran extra metabolic burn, don't just do two workouts on Fridays, try doing theworkouts back-to-back.
双训练日(就是周五)：为了更多的燃烧脂肪，周五不要只做两节训练，尝试进行“back-to-back”（个人理解为两节交替直到做不动为止）
STATURDAY:Tracking you progress is vital to success. For tips on how to take propermeasurements, go to T25.COM and click on the "Nailed It" T-Shirt.
（仍然是让做好记录，去官网点击一些东西但还能得到一件T恤，）
If you have theCORE SPEED workout in your DVD wallet, you can use it in place of SPEED 2.0anywhere it appears on the calendar.
如果你有“CORE SPEED” 这一节，你可以用来替换课表里的“SPEED2.0”。
（据说CORE SPEED是首发时买全套操才赠送的，属于限量版的内容）

GAMMA CYCLEFOCUS: STRENGTH
GAMMA课表重点：力量
FOLLOW THIS PUREGAMMA CALENDAR IF YOU WANT TO FOCUS ON GETTING RIPPED USING GAMMA WORKOUTS.
如果你想进行塑身（就是肖恩T这种修长的体形）就按照这张课表进行训练。
OR CHECK OUTOPTION 2: PURE STRENGTH HYBRID CALENDAR.
或者看一下方案二：PURESTRENGTH HYBRID CALENDAR。
（仍然是让做好记录，上网拿T恤）

GAMMA CYCLEFOCUS: STRENGTHTHE
GAMMA课表重点：力量
GAMME WORKOUTSWILL GET YOU RIPPED, BUT IF YOU WANT TO BUILD PURE STRENGTH, FOLLOW THISCALENDAR.
GAMMA课表重点能让你更苗条，但是如果你想得到纯粹的肌肉力量，拉就跟随这张课表的训练。
YOU'LL INTEGRATETHE STRENGTH BASED WORKOUT FROM ALPHA, BETA, AND GAMMA TO REALLY FOCUS ONMUSCULAR STRENGTH.
通过这张整合了ALPHA, BETA和GAMMA三种课程的混合课表，你能锻炼出纯粹的肌肉力量。（个人理解为往史泰龙那种体形发展）

DOUBLE DAY: FORMAXIMUM RESULTS, Shaun recommends doing two workouts on Fridays. If you can'tget through two workouts, don't stress. You can always do the second one overthe weekend.
双训练日(就是周五)：为了最好的效果，肖恩T建议在周五做两节训练。如果你无法完成两节训练，不必勉强。你可以把第二节训练放到周末（这里并未强调周六还是周日，所以随个人安排哪天都可以）。
STATURDAY: Don'tforget, STATurday is the day you update your stats and see how much your hardwork paid off.
周六：不要忘记，周六更新个人数并看看一周的辛苦训练取得了多少成果。

赞一个！！！！

好贴
~帮暖~

好东西啊 顶 有没有十五字呢啊

32个赞。。

赞

back-to-back好像是连续做的意思

必须赞

棒！谢谢lz