- 2 months ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00all right welcome to your week one day three workout now this is called core cardio it's
00:12going to be a little bit of different of everything you probably were expecting uh from a program like
00:18this but i'm excited to take you through this i'm going to tell you right now this is not easy it's
00:22not made to be easy none of these workouts are made to be easy but i'm going to take you through
00:25everything i'm going to help you progress every single step of the way okay so uh you don't need
00:30any loops today you just need a light dumbbell you don't need it yet but we got to get into the
00:34warm-up we're going to take a few minutes to get warmed up so i want you to do is go straight into
00:38an inchworm where you go ahead and push your butt back feel the stretch into the hamstrings walk
00:43your hands out into a high plank and then walk right back you can bend your knees to start especially as
00:49we're getting loosened up right i don't know about you but i still kind of feel that first lower body
00:55workout from day one that's a good one all right so bend your knees as much as you need to
01:01and this time i want you to walk out stay in the high plank and then think about bringing one leg up
01:08towards your hand as far as you can go get yourself set if you need to bend your back knee down to the
01:13floor that's fine but i want you then to bring your arm up your elbow towards the sky and give me some
01:18twists this is going to help lengthen everything out get a little heat into the spinal area that's nice
01:25a few twists last one and then bring your hand back down to the plank push back other leg other
01:31side knee down or up whatever you need to and give me some twists today's workout is very very quick
01:40quick transitions last one and then go ahead stay in the plank push back bring your feet out wide push
01:47back into a frog position and then come forward again a few times here so you've gotten used to
01:53the one minute working of movements right that one minute of work now we're going back down we're
01:59going down to 45 seconds doesn't mean it's easy bring your hands down the knees down into a cat cow
02:06arch your back up stretch and then flatten out into a cow and we gotta get to work all right so your
02:12first block of work you have two exercises superset which means we're going to do them back to back
02:17first exercise is called a twisted mountain climber you've probably seen some sort of iteration before
02:21on this but i want your hands right up underneath your shoulders high plank and you're going to bring
02:26your knee to your opposite elbow and i want you to think about twisting the hips but keeping your back
02:32flat you're going to set a pace on that one and it's going to be your own pace but we'll work for that
02:36second exercise you need a light weight and you're going to do what's called a kneeling chop so you
02:41kneel down holding on to the dumbbell nice firm grip on either side of the bell the leg that's forward
02:46you're bringing the dumbbell to the side you're going to lift up feel the length in your core
02:50and then dropping down really squeezing into your obliques all right so first things first we got to
02:57do some twisted mountain climbers so hands underneath i want you to lock in the core suck the belly in
03:01we're working in three two and let's go start to twist you've probably done some sort of mountain
03:08climber before a couple things i want you to think about hands right up underneath your shoulders
03:13that's the plank position and then i want you to pick a speed that you can stick with the entire time
03:20without letting your hips drop or anything else move now you'll feel the hips turn that's fine but
03:26you'll see the back stays flat and this allows you and this is just really think about like the easiest
03:32of the moves as we go through this so i'm not going for high intensity i want to go for a steady state
03:38movement for the full 45 seconds all right you already got 10 seconds left and you're almost
03:43done with this one feeling good on that nice and three two one stay down grab your weight take one
03:52leg forward now get set first you have balance right that's what this is all about is balance first
03:57grab the dumbbell hold on to the outside of the bell firm grip bring it to the side we're going to chop
04:03up and down in three two one lift up and down here's the deal it's not an upper body move
04:12in terms of your shoulders they're not doing the work what you're doing is you're lifting the dumbbell
04:18up where it doesn't have to be very heavy it's not a heavy bell but i want you to think about as
04:24you're coming down it's the obliques right you're feeling the squeeze down with the weight because the
04:31weight is bringing you downward and you feel that squeeze into your obliques then what you do is
04:37you keep your elbows bent to lift them up right back down nice the more you do this the more natural
04:44it's going to feel but again you don't need a lot of weight to feel it nice three two one set that down
04:53right back down into your twisted mountain climber hands underneath the shoulders give me that flat plank
05:00look get ready to go in three two one start to twist modification on this one as you go through
05:10planks there's going to be a lot of planks you're doing today and in the core cardio moves so anytime
05:16you need to this is a great spot to hang out to reset on your knees but you'll still see flat back
05:23i'm really sucking in my belly right drawing my belly button in towards my spine
05:27so everything stays nice and tight in the core then anytime you're ready you come up then i want
05:33you to go slow as many times as you can and if you need to you drop right back down okay otherwise
05:41you start to keep that pace less than 10 seconds that steady pace is going to work in three two
05:50one make sure you switch sides for the kneeling chop switch your feet see that's why i say so i do it
05:58too grab your weight get set hold on to the bell working in three two one lift up and then chop down
06:08the lift part should be easy right and the chop again where you should be feeling it is
06:14into the obliques what you'll find as you're chopping your lower body wants to move around
06:20a little bit that's okay if you have a little bit of a shift because you're bringing it down to the side
06:26if there's that slight shift but i want you to focus again on the obliques right here your obliques
06:31are right there on the side of your core right on the side of your body so bring it down lift up
06:38and that length as you lengthen them out you'll be able to feel them more and more nice five left
06:47in three two one good job keep this close by because we're going to go by pretty quick through
06:56all these different movements so uh we're going into the plank knee to elbow so plank knee to elbow
07:02back into your high plank now we're bringing our knee to the towards the same elbow
07:08on the outside bringing it up outside to the other way then you're going to roll over onto your back
07:15hands come up underneath your butt to support your back and then i want you to give me some little
07:19flutter kicks starting out at the top we can go head down to start and then we'll start to progress
07:26that as we go so back to your high plank so right back into it i told you this was very quick you know
07:32i'm not going to lie to you about this all right so let's get ready for it in the plank in three
07:37two one elbow and other side option right here right back down to your knees where i told you
07:45and even if you're on your knee you can still make sure this move works for you by bringing your knee
07:52up towards your elbow doesn't mean it has to actually touch but just bringing it up but i want
07:57you to really try to do this without opening up and turning your entire lower body around you stay
08:03straight lift up and down and then at any point you can you come up into the high plank if you're able
08:10otherwise you drop right back down and go nice three two one turn it around i'm just turning so
08:20you can see me easier but here's what i want you to do is bring this down right here up underneath your
08:25butt head flat extend your legs up we're going little flutters in three two go little flutters
08:34what this means is you're not locking your knees out you always have your knees slightly bent we
08:38never lock out a joint but then i want you to think about your leg movement is going up and down
08:44right the higher your legs are the more pressure that takes off right you're not going down gravity's
08:50not pulling you down if you want a little bit more you can bring them a little bit lower
08:54and you are going to progress this as we go where you can tuck your chin and come up into a crunch
08:59right now i want you to focus on just having the legs up if that's too much i want you to look at
09:06this option heel taps reverse heel taps legs are staying 90 degrees this is going to be your safety
09:14spot to come back to anytime you need to three two one don't ever think that's easier though
09:22don't think that if you have to drop down that you're failing on this you're not we're just
09:27progressing okay so right back into it high plank and you're going to get used to this transition moves
09:33all this quick transition ready set go
09:36you'll get used to this the more you do it it's going to feel natural just remember the first week
09:44you try something especially a new format it might feel weird the moves themselves the formatting the
09:52programming everything feels a little odd so if you go through this you're like man he just doesn't
09:57stop or it's too fast it's too quick it's not you're just not used to it so come down drop into
10:04whatever option you need to to keep moving even if you're just holding the high plank i don't even
10:09care if the high plank is where you live that's what i want is you to keep doing something you got
10:15three two and down good quick roll over back into your flutter get yourself set you've got those
10:2310 seconds basically it takes you five to get set you got 10 seconds to make sure you're ready to go
10:28so we're ready and we are working ready set go little flutters
10:34people have options on this right sometimes people have personal preference where they like
10:41to point their toes and do flutters i personally like to flex my feet and then i'm really trying to
10:48like shuffle my feet on the ceiling what that does is it gets a nice little flex into your legs as well
10:53and if you feel that pull into your spine right and that starts to hurt in your lower back this is
10:59where you live right here in the reverse heel tap but i'm not i don't want you to kick your legs
11:04like this i want you to actually bend your knees and then you're actually moving through the core
11:10and the hips right here okay you got you're almost done in three two one nice
11:18you're basically halfway done almost halfway done we go into a low plank and what's called low plank
11:26circles elbows underneath the shoulders back is flat we're going to circle our upper body around
11:33to one side and then we bring it to the other side second exercise grab your bell and then i want you
11:41to be on your knees face in the front bring it to one side and then you're going to come up
11:47bring it around lengthen your core out you're really stretching your abdominal wall out as you
11:54lengthen up and then right back down think of the chop but we're lengthening out a little bit more
11:59come on down get ready for your circles working in three two one circle it around and then right
12:08back remember you can be on your knees as you come around or you can just shift your body weight
12:15if you need to you have lots of options here okay it's not about reps it's about the time 45 seconds
12:22doesn't necessarily sound like a lot of time but it is when you're holding these positions
12:28right so really think about the movement make sure you have your weight set right up underneath
12:36nice how you feeling you feeling strong are you starting to sweat a little bit uh-huh you've got it in
12:44three two one grab your dumbbell come on to the knees grab your bell those 15 second quick transitions
12:54less break we're bringing the heart rate up that's exactly why we call it cardio get ready kneeling
13:02rainbow ready set go lift it up and around and i want you to really think about again not a heavy
13:09dumbbell here just enough to feel the weight as it starts to come down you feel the squeeze in the
13:16obliques right there but when you lift right here with sweat my eye i want you to lift up and think
13:22about your abdominal wall that's the middle part right down the middle is you lengthen out as high
13:26as it can go so we lengthen and then you back down and then you feel that crunch i don't know about
13:34you but i'm sweating and i'm breathing heavy a little breathless that's how you know this is
13:40working less than 10 seconds stick with it three left two and one nice set it down get the sweat out
13:51of your eye if you can let's get ready into your plank circles again next time i'll have a towel ready
13:57i should have that's all right here we go ready set go
14:02run around so when we create a circle it can be a challenge right shoulder mobility but that's what
14:11i want you to do is we call it a circle because you're bringing your body around if the circle is
14:16too much if you're like that that's not happening then you can go forward and back just a little rock
14:22if you're on your knees but as you fatigue this is what's going to happen your hips are going to
14:28start to drop down and your pelvis is going to hit the ground i need you to hold that up out of the
14:34floor not pushing up into the air but really keep everything tight that's the option is to just hold
14:40that low plank and if you then you start to feel the strength you keep going time's up in three two
14:48one bring it up grab your weight all kinds of fun things happening right i bet you thought you were
14:58just going to do another upper body or lower body workout today nope doing a full body let's go lift
15:03it up and back down i always want you to start lighter especially in the first week i'm going to
15:11give you a little bit of grace so you don't have to lift as heavy i'm not i'm going to let you slide a
15:16little bit this first week because you're still getting something out of it that's the great thing
15:20about time under tension you're always getting something but as we progress and then you really
15:26understand the movements the timing and everything i expect i'm gonna make you go up i'm gonna push you
15:33even more drop it down lift it up nice almost done and nice and three two one nicely done all right so
15:49hold on to the dumbbell coming on to our back to start for this one this one is fun it's one of my
15:56favorite core moves one heel down i want with the heel down i want the weight in that hand you're going to
16:02bring the opposite leg up arm down crunch up and try to reach the dumbbell towards your foot and then
16:08you're going to extend out and bring it up this is a light weight because you're bringing the weight
16:14above your head then we're going to quickly roll over we're going to finish you knew there was
16:20something you knew it was coming plank jack quick movement i don't want you to bounce or hop i want you
16:27to bring your feet out really quickly and that's going to spike the heart rate but first grab your
16:32bell get your foot set crunch and let's go bring it up and down because you are bringing the dumbbell
16:41overhead i want you to have a light weight so you don't feel any pressure in your shoulder
16:46especially because you just did upper body yesterday so right now this is what's important
16:52is the extension bring the leg down as far as you can you see the dumbbells not going all the way
16:57hand is flat that's balancing and then i want you to crunch up that's the most important part right
17:04there is the crunch lengthen and crunch inhale as you come down exhale as you come up nice and you
17:14should feel that right nice five seconds left ready and time bend your elbow bring it down roll over
17:24get that out of the way come into your plank jacks plank jacks i see so many times people bouncing all
17:29over the place you guys no bouncing no booty bouncing no twerking on this one get ready get set and go
17:37just a little bit of movement if you cannot actually have that minute of a hop here's your here's
17:44where you stay right here modification is a toe tap so if you also because we have been in plank for a
17:50while if you're down dropping to your knees and you're holding that high plank here's what i want
17:55you to do hold the high plank or hold the low plank excuse me then you tuck your toes come up tap tap
18:01down you come back up so you have options the option is to not just watch me do it i want you to do it
18:11nice less than 10 stay with it right we're getting a little spike in the heart rate we've been doing
18:18that the whole workout and good roll it over grab the bell make sure you switch sides other side heel
18:27down leg up anchor your body extend the arm up go into your crunch so that's your starting point and
18:34your end point ready set go open up and then right again again i don't care how far your arm goes back
18:44go back as far as comfortable as far as safe you can hurt yourself if you go too far with too much weight
18:52so go slow controlled movement focus on where we're trying to feel it right here
18:59and back down nice lift up back down and that's i don't know about you but the more you're starting
19:07to crunch you start to feel a little shaky in your core you're like ah that's where it feels it that's
19:13how you know you're working it not bad good three two one and finish it off with plank jacks
19:24to finish this block get your hands underneath the shoulders again try not to push backwards
19:31that's a different move we're doing that later but right now i want your hands stacked underneath
19:35the shoulders ready set go quick little movement and i want you to think about it's not your upper
19:43body or it's not your booty that's bouncing or moving it's your legs that are doing the work
19:48you're just doing a quick movement like this and then you start to go quicker right and that makes
19:55the upper body very stationary yeah so if you have any sort of booty bouncing there can be some natural
20:04booty bouncing that's okay but i want you to hold it otherwise drop down come up tap tap drop back down
20:11okay or just hold the plank toe tap remember this is supposed to be challenging you got three seconds
20:18two one speaking of challenge we're going to do a little bit of a burnout as you wipe the sweat from
20:26your eye we're going to take four of the exercises that you've done twisted mountain climber we're going
20:31to do flutter kicks low plank circles and plank jacks so no weight just your body weight to finish this off
20:39you knew i was going to do something right you were like that's way too easy so 45 seconds each move
20:47just like the super burnout right 45 seconds each move we just don't have any loops but i want you to
20:53try to maintain constant movement through this entire time okay so we ready you ready okay i want you to go
21:03into a nice tempo so let's get ready into twisted mountain three two go so you think about the steady
21:11pace tempo pace knee knee knee knee knee knee knee whatever that is and try not to move your head to
21:19the pace to the tempo but if you're even going slow you find a tempo that works for you that you can
21:28keep going the entire time but make sure you're twisting give me that twisting movement side side
21:34and then if you're able to you speed it up boom boom boom boom boom boom nice there's the sweat dripping
21:42on the floor 10 seconds left we're going to switch over flutter kicks get ready in three two one roll
21:50over go right into it head down that's as fast as you should be in your transition i know it's pretty
21:58quick but again the more you do it the better it's going to get at this point again it's a burnout right
22:04you're supposed to be fatigued you're supposed to be getting to the point where you need modifications
22:08if you can still go as hard as you did in the beginning right now i need you to do a little bit
22:17more next time okay that's how you can gauge yourself and say i can get more out of this
22:21flutter kicks or heel taps just keep working keep feeling it less than 10 seconds going back over
22:29into heel planks going back over into plank circles three two one quickly roll over right into it
22:39should only take you less than a second only quick transition as you're getting fatigued again this is
22:47your home planks are so good for you it's not just your abs that we're working we're working your
22:53core that's why it's called core cardio two things obviously but your core all the way around 360 degrees
22:59so right here when you go planks we're working into stabilizer muscles local stabilizers all up and down
23:06the spine people with lower back issues this is so good i have them too and this is how i really
23:13stay strong in my movements nice get ready to come up into your high plank plank jacks to finish
23:21three two one walk up get set and let's jack okay 45 seconds finish you got this you've been working
23:32it's been quick toe tap if you need to also how do your shoulders feel right now are they shaking
23:38they should be everything should be shaking everything should be fatigued right now didn't
23:43take very long but if you're set your butt is not in the air you're not dropping down remember your
23:49option knees are down you're gonna come up you got less than 15 left sweat is dripping core is on fire
23:58checking all the boxes you got it in three two one set it back
24:06yeah that's nice that's fun all right take your hands out push back into a child's pose let your
24:16head drop and i want you to reach your fingertips away push your butt down towards your heels and
24:21really try to spread and walk your hands away from your upper body lengthen everything out
24:27take one arm up and through stretch your shoulder and i also know
24:36that was kind of evil i get it planks after an upper body day it's mean and you're gonna call me a lot of
24:46names through this program and i hope you do i do i hope you call me all sorts of colorful names and
24:53use those colorful words because if you're calling me those colorful words it means i'm doing my job
24:59it means i'm working so go ahead come on to your butt
25:03take one leg out take the other leg across give me a little twist lift your chest as much as you can
25:10and reach across but remember you didn't push play because you wanted something easy you push play
25:19because you wanted a challenge and you said all right let's go for it so i'm gonna oblige you every
25:24single day is to push you through it nice good job and then go ahead take your feet out i'm gonna go
25:35ahead and lay down and just stay right here until the next workout so you did it you did a great
25:40job and i will see you tomorrow and we'll this time we'll pick up some weights so i'm gonna i'm just
25:47taking it i'll see you i'll see you for the next one oh that was fun or you could say it right here
25:53if you want
25:57
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