- 5 months ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00hey welcome back week one day two you survive day one and you push play on day two which means
00:11you enjoyed it right something about it and something keeps bringing you back so you experience
00:16lower body and now we're going to go into upper body today and the format's going to be a little
00:20bit different yesterday was called the super burnout as i mentioned today is burnout we're
00:25going to take the burnout we're going to put it right into every single block of work so you're
00:29going to need dumbbells you're going to need a loop maybe a couple loops and we're going to get right
00:33into the warm-ups so go ahead and set your feet right beneath your hips and start by bringing
00:37your arms up into an eye movement and i want you to take your arms open into a t and then bring them
00:42down into an a we'll call it i t a open the chest up as you lift up that's nice and shoulders lats
00:51there's your chest opens and then bring it down into your biceps now as i mentioned with the burnout
00:57today four moves not a lot of moves seemingly pretty simple right but when you do each move
01:03for as long as we do them in this program you're going to really feel it take your arms up to the
01:08top stop there and bring it down into a lat pull as your hands come up overhead i want you to stretch
01:14out try to make yourself as tall as possible and then pull your elbows in just squeeze your lats
01:19your lats right down each side of your back i also call it the wings so you want to lengthen out
01:25and back down this time keep your arms up to the top bring them all the way down 90 degrees and
01:30start to give me some shoulder rotations this is going to be really good you'll find sometimes when
01:35it comes to shoulders you a lot of people have limited mobility right it's okay if you do too
01:40sometimes i feel the same way so we want to do this move to get the shoulders nice and warm
01:43and rotate as far as comfortable all right one more and then go ahead and take your arms down
01:50take one hand do a low five by pulling your fingertips up underneath and give me a forearm
01:55bicep stretch oh this one i could just stand here all day and do it's one of my favorite stretches
02:02switch sides you can roll your ankle your ankle this is not your ankle that's your wrist
02:07roll your wrists bringing it around you feeling good well here's the good news we're not working
02:13legs today it's upper body so here we go first exercise that's coming in is called a rotating row
02:19so i want you to grab some dumbbells medium weight dumbbells are pretty good again as you're getting
02:24the feel of this sometimes you'll feel that you could probably go a little heavier or a little bit
02:28lighter but you've got plenty of time to do that and then what i want you to do is to grab a loop
02:32even grab two just so you have an option right remember yellows the lightest greens medium blue
02:39i'm staying away from today so the first move though is a rotating row you're going to set your
02:45feet right up underneath the hips you're going to tilt forward 45 degrees your chest is going to stay
02:50lifted so you're looking a few feet in front of you holding on to the dumbbells i want you to lift
02:54up and rotate your knuckles outward as you bring your elbows in and then right back down so as you lift
03:00up you're going to think about squeezing your shoulder blades back together and then that way you really
03:05get a back movement weight selection on this is where you should feel heavy enough to where you
03:11have to keep it close to your body and not lifting up all right we're going for 60 seconds so let's pick
03:16up the dumbbells and we are working kicking off in three two one lift up and right back down 60 full
03:24seconds it's a while to stay in this move right if we're not going in any sort of reps we're going for
03:31time under tension so i don't care how many reps you get i want you to maintain perfect form the
03:39entire time you think about supporting your core what that means is if you have your belly button
03:44drawn in it allows you to lift the chest up and then as you tilt forward you don't feel any pressure
03:50in your lower back you're already halfway done but you'll see the rotation the knuckles come outward
03:55away from my body and as i'm lifting they come up to either side of the body and you think about
04:01really squeezing those shoulder blades together and back down nice that whole 60 seconds is going
04:08to how is going to be how we build up through all of this movement into the muscles right getting the
04:15volume into it you got five seconds left three two one set it down only the 15 second break so you
04:24just do a quick little lift chest rotate and just like that you got to get ready to go right back into it
04:30it's quick that's the best part set your feet we're going again round two and three two one
04:37lift up and back down always get your feet set and feel stable in your movement before you start to go
04:46through any sort of exercise especially when it comes to dumbbells if at any point you start to feel
04:53this in your lower back or your back starts to arch here's what i want you to do set one foot back
04:59kickstand style and you can see the distance in the feet right this allows you then to take a little bit
05:05of pressure out of the lower back get set and lift up again but if you're lifting those dumbbells
05:10up to the point where you can have it right next to your chest and your elbow is out i'm going to tell
05:16you something right now you need to get heavier weight okay just a little bit heavier just to allow you
05:21and make your body use the bigger muscles that's why we lift a little bit heavier to make the muscles
05:29in the back work less than 10 seconds looking great in three two one set it down shake it out you got to
05:40do that one more time three times through three full minutes of each exercise that's how we build the
05:45volume into the muscle that's the whole bout thing of targeted volume train round three in three two
05:53one set up and lift you feel your heart rate coming up a little bit that's that short break
06:02those 15 second breaks that's all you're going to get by the way this entire program
06:06is 15 second breaks in between each set so yay for that but as you go into this don't rush through the
06:13reps just stay loaded into the movement but really thinking about where you should be feeling
06:19it right into the back muscles but as you get into that third set which is where you are right now
06:25that's the point where you're starting to feel the full fatigue yeah where maybe the muscles are
06:30starting to shake a little bit and you're like man how much more do we have not a lot but we're going
06:35to start to exhaust the muscle get that fatigue in so that's how it becomes stronger up and down
06:42you got 10 seconds left stay with the movement nice got that in three two one set the dumbbells
06:52off to the side grab your loop whatever loop you're starting with this is the first week so you can grab
06:57the yellow and we go into the bow pull here's the movement arms are out i want you to pull back
07:04just like you're pulling an arrow back with the bow all right here we go 45 seconds for the burnout
07:09ready set go pull back take your time reset go the other way really want you to think about
07:17chest staying lifted on this one and you're going to see that the chest will open to the side just a
07:22little bit i want you to turn but i do want you to turn enough all the way in terms of opening just
07:28open the chest enough to where you feel in your upper back as you pull and right back down and really
07:34feel the squeeze so you stop so you stop for that split second right on the pole and then right in
07:42nice 10 seconds left 45 seconds is quick right nice one more each way in three two one nicely done
07:54that's good just like that first block is over going into the second block so we're going to go into
08:00chest press you've heard of chest press you've probably even done a chest press before right
08:06well let me see i'm going to go this way right here i'm going to go with my 25 so whatever weight
08:12you choose to start with remember you're never stuck at that weight you can always change it if
08:16you need to still have your loops close so you're going to come on down to the floor bring the dumbbells
08:21up lay on down and then chest press on the floor we're going to press up and bring them right
08:28overhead into the middle of the chest right back down we're going to stop right before the elbows
08:32touch the floor now here's something to think about line is the chest so many people i don't want
08:40you to go into your shoulders and press up high i want you to stay in line with your chest go ahead
08:46and pick up the dumbbell safely get ready and we are working for a minute in three two one press up
08:53squeeze back down and stop right before you come down to the floor again quick transitions that full
09:01minute that was your break by the way it doesn't last very long but we think about a chest press and
09:07i've seen as i mentioned so many people say all the time when they do a chest press they feel it in
09:14their shoulders what am i doing wrong well i'm going to tell you what you're doing wrong you're too high
09:18you're staying so high you can see that line from my shoulder to my elbow now i'm pressing up and i
09:23can see the dumbbells right over my eye line if you can do that i need you to bring it down into the
09:29middle of the chest so now when you come down your elbows are a little bit lower so you see the angle
09:34now in the elbows and i'm pressing right overhead of the chest that's what i want and you should be able
09:41feel your chest open up less than 10 seconds opens and then it closes nice you've got that in three
09:50two one set that down keep it close to you you can also sit up and take your hands back and lift the
09:57chest up you're going to do that two more times ask yourself was that enough weight you've got eight
10:04weeks of this so get set on this one let's go around two and go press up eight weeks of work
10:11so don't ever feel like when you're starting out that you have to go super heavy this is not a
10:19super heavy program as you've already pretty much figured out right we're going for that time under
10:24tension really building volume into the muscles by lifting lighter weight for longer but i still want
10:30you to challenge yourself to the point that is now you're in the second set the second set is when
10:37you realize oh man i'm doing something i'm working out i'm lifting and then you start to feel that and
10:45at any point you need to lighten the weight then you lighten the weight but just think about again all
10:49of these little tips i'm going to be teaching you over these weeks to get the most out of every single
10:56movement and that's the whole point maximize the workout maximize your time coming up on five seconds
11:02in three two one set it down shake it out nicely done little stretch and then let's go round number
11:15three all right here we go pick it up in three two one press up and right back down lift it up
11:26and down third set is really when you start to feel it so that if you slow down and you're like
11:34i'm starting to lose my form then what do you should what should you be doing if you lose your form
11:38you lighten the weight okay check your ego at the door lighten the weight to finish off to press up
11:46and right back down lift up and down think about it as you fatigue what's going to happen you're going
11:54to start to bring your elbows up you're going to start to bring your shoulders up because now you
11:58want to start to help and that's going to put all that pressure back into your shoulders so maintain
12:02your form even if you have to slow down your reps a little bit that's totally okay as well to lift up
12:09and back down nice only 10 seconds left your chest should be about done keep going you got it in
12:19three two one set that down grab your loop and we're going to do what's called the chest over
12:27what i want you to do is take the loop around your wrists and i want you then to open up you're going
12:33to open up overhead and then right back down okay here we go three two one open up as far as your
12:40shoulders will let you and i want you to squeeze the chest as you come down it's a pullover move but
12:47what we're doing is we're creating tension as we extend our arms away from each other with the loop
12:53and you should really feel the chest squeeze right there right into the middle right as they're
12:57squeezing towards each other and that's really creating that tension in the chest to finish it
13:02off so you don't have to go back overhead very far you don't have a dumbbell so it's not a full pullover
13:07it's a chest over squeeze in and down less than 10 seconds how about you but that's when you start
13:15to really feel the shaking and the quaking in the chest nice in three two one and get rid of it
13:26you're just going to really i'm telling you right now over the course of these eight weeks you're
13:32really going to learn how to throw the loop use the loop like a rubber band because you're going to
13:36really be done with it as you finish that that's going to be your favorite thing is to get rid of the
13:40loop all right round three let's go into shoulders lateral raises you're going to be here for a while
13:47so this is where you want to start lighter and really get the feel of the movement okay and say
13:53how does this feel in terms of your lateral raises lateral raises are very simple in concept but a lot
14:00of times in execution i see people do them wrong i want your hands right to your sides elbows locked in
14:05a bent position you're going to lift up stay in a nice straight line shoulder to elbow to wrist
14:11back down that's where you're going to live for three minutes today so grab your weights i guarantee
14:18you're going to go lighter by the end of this one get your feet set right up underneath your hips and
14:23we're working in three two go lift up back down when you have a when you have your arms when you have
14:33your arms further away from your body that's called a longer lever right so if you think of your body
14:37as levers your appendages your arms your legs as levers this is what a longer lever looks like
14:42further away from your body but you want to think about the line shoulder to elbow and that longer lever
14:49means lighter weight right so when you're closer to the body you're going to lift heavier when you're
14:55longer away from the body you're going to lift lighter but if you start to lift the dumbbells
14:59higher than your shoulders then i need you to go heavier if you can't get that dumbbells up
15:04in line with your elbows then you go lighter so this is that time to figure out what weight you should
15:10be using and already you should be feeling this i know i am doesn't take a lot of weight i've got 12
15:17and a half pound dumbbells right now and i feel it you've got three two one set it down and remember
15:25drop set means that you go start with one weight and then you go into the lighter weight and i'll
15:30probably be drop stepping step drop stepping right drop setting how about that three two one as we lift
15:40up back down drop step sounds like a dance doesn't it drop stepping i don't think it's gonna fly but
15:47a drop set will so you lift up and you come right back down and this is when again those longer levers you go
15:55to the shoulders and you go oh my goodness this is getting heavy so what do you do at any point
16:00that's all you got to do quick drop come over pick up the lighter weight and go right back to work
16:05because you want to think about this time under tension 60 seconds is a very long time to be lifting
16:12weight in the same exercise right especially something was you're lifting so far away so your body's
16:19going to fatigue if you're not used to this type of exercise your body's going to fatigue that's good
16:24that's called endurance we want to increase that endurance in this program and that's one of the
16:29things you're going to do so if you're getting to this point you're like i gotta go down to fives
16:33do it i don't care three two one set it down what i care about is you keep challenging yourself
16:41to finish all three minutes and then you go into the burnout third set pick it up let's get ready
16:49let's get set and let's go right to the top you always have an option when we're standing up
16:56into this type of movement or a row is you can go into that kickstand the kickstand stance helps you
17:02so you're not trying to lean back there's no momentum there's no swinging of any sort of movement
17:09so you'll see that i'm set the dumbbells as they come down to my sides that kills all momentum
17:14whatsoever so now all i can do is i stop i lift up and i come right back down relax your shoulders
17:22no shrugging i want you to just stay lifted lift up back down and how are your caps feeling right now
17:31yeah it sneaks up on you every single workout of this program i tell you right now was is going to
17:38sneak up on you where you're like that's not so bad and then you go that's that's bad lift up
17:44less than 10 those last few reps should be the hardest in three two one nice put the dumbbells
17:56away probably you need the yellow loop the little guy 45 seconds bring your uh wrist right back in
18:05you're gonna give me a lateral raise pulse where you stay mid-range the entire time ready set go
18:11lift up and pulse this is a finisher this is how you end your shoulders for the day and what i mean
18:20by that is you still keep your elbows pinned into the side of the body right so you have that 90 degree
18:24angle but what i want you to try to do is create as much tension on the loop as possible to lift up
18:29and stay pulsing just a little bit of movement you don't have to go very high right now and honestly
18:34you shouldn't be able to go very high right now you shouldn't be able to lift it all the way up but
18:37just a little bit of pulse oh like i feel that it hurts in the good way right in the caps this is
18:46how you finish your shoulders off and not be able to wash your hair for the rest of the day in three
18:52two one and you just do this that's all you gotta do finish this off with biceps today
19:02full curl bicep curl you're gonna need some lighter dumbbells for this one again now you're
19:09really starting to get a sense of this right so this one elbows are pinned into the side of your body
19:14from the shoulder to the elbow you can't bring your elbow away from your body full curl knuckles out
19:20lifting up and then right back down i want you to go that full extension so we're not staying
19:26mid-range or pulsing full extension means we're going to release everything down so you get a nice
19:32long bicep head and then you curl up and right back down my arms are shaking are your arms shaky a
19:37little bit yeah that means it's working right that's the good thing i even got a little bit of sweat
19:44coming down in an upper body workout who knew here we go this is the last block by the way so let's make
19:49this work in three two one curl up back down full release here's what i see all the time and i'm
19:59going to tell you i don't want to see you do it you know better than this i'm going to teach you better
20:03than this is your elbows are pinned into your body so i normally see a lot are people bringing their
20:08elbows away from their body and the dumbbells coming all the way up to their shoulders you don't
20:11get to do that there's none of this where you're rotating up and you're bringing your arms up i just want
20:18to see full curl and then right back down so the height is where you stop before your elbows come
20:24away from your body okay lift it up then right back down i have 15 pound dumbbells that's it and i'm
20:33telling you for three minutes they get heavy so don't get all dejected if you have light weights
20:41because right now you should be feeling it finish this in three two one set that down best stretch
20:49after a bicep curl is right there feels good how you doing you're gonna need a drop set i'm gonna drop
20:55set ain't no shame in drop setting here we go round two set your feet y'all can kickstand if you need to
21:03in three two one lift up back down seemingly simple isn't it you're like wait a minute we're only doing
21:13four moves today yep but then when you do it and you keep doing it and you get to the point where
21:19you're like that's hard i can't do it anymore okay then you grab the lighter dumbbells is it still easier
21:24no it's because your body is fatigued your muscles are fatigued this is what exactly what i want to
21:30happen over the next eight weeks i want you to get to the point where you are drop setting pretty
21:37much every single set because by the end of it that means your muscles are completely exhausted
21:43and that is how your muscles build they come back stronger because they know you're gonna push them
21:50again joel is gonna make your body work the next day day after day after day after day that's my job
21:57is to work it okay let's go finish this in three two one set it down you got one more to go and a
22:05burnout all right so a little stretch open it up we're good to go you can feel your arms getting
22:14bigger right i should say getting stronger we don't necessarily bigger we want them stronger
22:18let's get stronger last one ready set go curl it up right back down and if you have to drop set more
22:25than once nothing wrong with that either all you gotta do is walk over or bend over and pick up
22:31your dumbbells and then go right into it again this is a good thing is you get to that point
22:38where even at the end i got 10 pounds 10 pound dumbbells and they feel like 40 pound dumbbells in
22:45each hand that's good that's what i want and that's what i want you to feel is those heavier
22:50weights or the lighter weights feel heavier that's what i want every single time lift up and down if
22:56you're doing that man you know you did it right straight lift come on this is the last set so there
23:02should be really nothing left in the biceps for the curls lift it up right back down you got this
23:09oh yeah biceps are burning in three two one burn out to finish this off grab your loop probably still
23:22would stick with the yellow one i want you to go into a hammer curl setup the hammer curl is your hands
23:29are out just like you were holding on to a dumbbell and we're going to stay hammer curl pulses in three
23:34two one pulse up and down push your elbows in towards your sides and then try to create that
23:42extension in the loop right that tension in the loop right here you can feel the difference and then
23:47you finish the arms off right here little pulses no bottom no top how does that feel all biceps
23:55all biceps right there staying in it 45 seconds feels like a lifetime when you're burning out because
24:04you really don't have much left now your elbows are going to want to pull away from your body
24:08don't let it keep them squeezed in to finish you got less than 10 seconds come on you got this
24:13in three two one and then what do you do with your loop you're gonna do that all right nicely done
24:23how'd you do did pretty good did pretty good finish this off we finished with biceps so let's get
24:30the stretch to finish oh how i was gonna say how now at the same time that feels great so as now
24:41you've gone through so now you've gone through two you've gone through two workouts you've gotten a
24:46lower and upper body workout out of the way so now you got a pretty good sense of what to expect
24:49right so bring your shoulder across and then as you feel that stretch you take your head down
24:56other side try to pull your shoulder down so it's not up by your ear bring it down as i was saying
25:02as you've gone through two exercises or two full exercise days you should now have an idea what to
25:09expect right that's how your lower bodies are going to go that's how your upper bodies are going to go
25:13and then you can bring your arm forward chicken wing and we're going to change the format around on you
25:20so you did super burnout yesterday you did burnout today and i'm going to flip-flop that right flip-flop
25:25that so then keep a little bit variety i'm going to keep progressing you in your exercise i'm going
25:31to keep progressing you in your formats and then just to finish everything off i got a surprise for
25:38you tomorrow so you did really good so take the time stretch recover be ready to come back for day
25:44three because it's going to be a whole lot of fun good job nicely done that felt good i like that
25:51let's do it again tomorrow
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