- 5 months ago
25 Minute Speed Train BODI Beachbody Workout
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00:00all right week two day three core cardio we're going right into this i want you to set your
00:13feet and heels up and go right into the torso rotations because we got a lot to do a lot to
00:18talk about on this one and it's only 25 minutes we don't got a lot of time but as you saw last
00:23week with the first time doing core cardio not a lot of breaks right we stay in that 15 minute
00:29world and we go quick transitions with these moves and that gives you that cardio element give me one
00:34more each side and then go ahead and get your feet set in to where you can step out bend your knees
00:39into an inchworm we start to get the upper body warmed up shoulders because you know as you saw
00:46last week you got some planks you got some bears you got a little bit of everything and this is that
00:52full body right we always think about core people just think they should do crunches for core well
00:57core is all the way around it's not just abs so that's what we're working on today as well
01:01last one set your keep your feet set bring it down as you were sitting into a chair one arm to the
01:08opposite leg open up into a chair twist and think about the stretch we're just opening up now i know
01:14your upper body might be a little fatigued from yesterday because we had upper body yesterday and
01:19that's okay you're just going to do the best you can work through your modifications as necessary
01:24switch sides bring it up and around and really think about you're also going to see some new moves
01:31today moves that you may not have ever done before as you do that and you feel maybe a little lost just
01:38take your time we got plenty of time to do the moves because you're going to repeat them every time
01:43bring it up roll it out shoulder stretch rolls and let's go right into it first move is a new one bear
01:50sidewalk i want you to come down to the floor hands underneath you know the bear setup hands
01:54underneath the shoulders knees underneath the hips you come into the bear but now we add a small walk
01:59to one side walk to the other sidewalk left sidewalk right whichever direction you want to go
02:06but we really stay flat into the bear second exercise on your back coming up 90 degree angle
02:13knees to hips to feet and i want your fingertips to the temples you're going to extend one leg out and go
02:18into a single side bicycle twist so the bicycle kick is usually when you're bringing your feet out
02:24i want just one foot at a time we're going to work one side and then we'll work the other side
02:29all right let's get ready for this bear sidewalk ready set go side side walk to the side walk to the side
02:40you take your time on this one i don't want you to try to rep out anything quickly in this workout
02:47there's no reason for that but as always in terms of a modification when it comes to a bear a mod a bear
02:53mod is holding the bear position as long as you can feet are set to where your knees are staying in line
03:02with the hips try not to let your knees touch each other that's cheating i want your knees right up
03:07underneath the hips you hold the bear and then when you're ready you walk to the side
03:11side walk side walk side nice three two bring it around onto your back single side bicycle crunch
03:22taking your hands not behind your head i don't want you to pull on your neck and pull your chin in
03:27try to keep them right to your temples elbows open extend the foot out ready set go twist
03:34twist and release twist and release you'll feel on the twist that we're going into the obliques right
03:42so when you lift up that's your abdominal wall and then we get into the obliques by getting the twist
03:46if you can't keep your feet lifted you're going to stay in the crunch really think about lifting up
03:53and then coming back down so you're still getting the same movement if you need this modification
03:58and if not extend out the leg and you bring it down but take your time tuck your chin in
04:07and last one and time roll it back over into your bear sidewalks hate to tell you it's not the
04:16hardest bear that you're gonna do today but it's still a whole lot of fun isn't it yeah get set
04:22get ready let's go bear sidewalk bear sidewalk just a little tiny walk just a little one and what you
04:31should be really feeling as you do this is when you're loaded up right as you keep moving through
04:35this is if your hands are starting to move forward you're going to start to feel that more in your
04:39knees because you're pushing more weight into the back part of the legs i want you to really set
04:44to where you're comfortable in this movement even if you're just holding the bear stance you just hold
04:49it and then we need to you drop down otherwise you should be walking to the side side side back
04:59stays flat the entire time coming up in less than 10 you got this sweet here we go three two and turn
05:09it over how'd that feel you should you even slap your legs a little bit because you feel it yeah make
05:16sure you switch sides bicycle kick the other way get set release your head down now we're crunching
05:23three two go extend out back down take your time on this so many times people are pulling on their head
05:33and they're straining they're trying to lift up i don't want you to lift your head up i want you to
05:38lift into the core into the abs and then crunch up and if your heels are down you're still going to lift
05:44and crunch all the way up there's the crunch then the release so think about all those options that
05:51you have as we go through every single workout to make you keep working that's the whole goal here
05:57is to work through every single exercise 45 seconds each move that's what we're doing extend out
06:03and then bring it back you got five seconds left you even get a little bit of break ready set and
06:11break good job okay here we go we're going to come into this into a high low plank i want you to start
06:20low so we'll actually call it a low high plank how about that start low low plank walk up up down down
06:28alternate leg lift you're going to repeat that second exercise you're going to flip over you're
06:34going to need a dumbbell i'll grab it in a second and then you're going to hold the dumbbell up
06:38extend your feet scissor your feet over and back now in terms of weight i'm going to start with a 15
06:46pound dumbbell you want to start with that lighter one 10 to 15 pound probably max come down into your
06:52plank start low get ready get set and let's go up up down down lift lift take your time go slow up up
07:04down down lift lift your feet are going to be a little bit wider than you might normally be used
07:12to in a plank usually feet width or usually right up underneath your hips now you're going to bring
07:17them out a little bit wider you can drop to your knees as well if you need to to come down and then
07:23on the knee you lift one leg up and when you lift the leg up you'll see that creates that instability so
07:30you have to really focus on flexing and keeping everything tight time for one more lift and rotate over
07:39with the dumbbell hold on to it each sides of the bell lift up extend the feet up and out we're working
07:50ready set go on the scissors we're going over and back over and back you know in terms of height
08:01that's up to you you can bring your feet down further if you want but here's the focus and why
08:07we're holding on to a dumbbell as we're doing this is if your shoulders are flat against the ground
08:11that's awesome that's going to help with an anchor point if you feel like you can get a little bit more
08:17you tuck your chin and you lift your shoulders off the floor just a little bit just enough to feel that
08:24right here right down the abdominal wall yep and then you feel that as you're squeezing it if that's too
08:30much again what should you be doing reverse heel taps to keep working three two one anytime you have
08:40to extend your legs out pretty much gonna put you back into those reverse heel taps just so you know
08:45so now you know that move right get set get ready start low and bring it up up up down down lift
08:56lift up up up down down lift lift you come down to your knees pushing up into the plank we really
09:08focus on on the plank is not going into what we call the superman plank where your hands are in front
09:14of you i want your hands right up underneath so when you come down you're set you can lift and then you
09:21push right back up and down down try to keep your butt low so if you're up and you're pushing your
09:30butt up like this great you might as well be twerking okay no twerking drop it down hold it up last one
09:37lift up and rotate through there's no twerking in this workout sorry you could do it later though
09:45because you feel good about yourself get set get ready and let's go i don't know about you
09:52but i'm breathing heavy i'm out of breath and it's not just because i'm talking it's because i'm working
09:57and that's the whole point right as we go through this is core cardio quick breaks full body movements
10:04and you really get into it if you need to remember on the dumbbell because you're going to start to
10:09fatigue so you're going to start to shrug and you're going to start to strain to lift up there
10:13shouldn't be any straining so this is your spot this is where you always come back to
10:18if you need to and you're still going to keep working through that entire 45 seconds otherwise
10:24your feet come up and you extend out feeling it feeling good sweating too uh-huh that's the whole idea
10:35in three two one set it down good job all right you're going to need a weight for the second
10:44exercise i'm going to grab it quick so we can go into the first one because the first one we really
10:50got to talk about second exercise i'm going to show you first because it's a little bit easier
10:53knees right up underneath weight to one shoulder you're going to bring it up around and then back
11:01the other way really feeling the length in the abdominals that's called a kneeling halo the first
11:07move though is called a bear slide through as we go into this bear stance you're going to lift up one
11:15leg tuck and turn push through the other side bring it up and bring the other way around it's called a bear
11:23drive through all right we're going to try it out we're going to take it slow in three two one lift up the
11:31weight shift to one side you're going to rotate through you pivot on the ball of the opposite foot
11:38and you drop your hip down so as you lift up you'll see as i lift i'm bringing my hip underneath extend
11:45the leg bring it back down if this is too much for you your modification is you're going to lift up
11:52an opposite hand and opposite knee in the bear stance lift lift and as you do this and the more you
12:00get used to it then you can start to lift up and back down lift up and back down if you've never
12:10done any sort of drive through before this will feel weird but i promise you the more you do it
12:14you're going to get it extend the leg out last one and set down nice and it's a lot to do
12:21very quickly so grab your dumbbell knees right up underneath the hips lift the chest dumbbell to
12:28the side we're going halo in three two go lift up around circle your head very closely and come back
12:37with the other way what happens is as the weight comes back you're not leaning back i don't want you to
12:46lean your your whole torso backwards but i want you to feel the stretch as your arms come up overhead
12:55so this allows you to lift stretch out and then you have that little bit of a crunch down as you bring
13:02the weight back to the front nice and the question for you is how you breathing right now it's that bear
13:10kick through it's that bear drive through that gets me every time it's a good one last one and
13:17time bring that off to the front get out of the way back to your bear drive through get your hands
13:25set first then your knees are right up underneath the hips we come up and we go let's see it slow
13:32controlled bring it back i don't want any sort of leg coming up into the air and this is where the
13:38control comes in is when you kick out you shouldn't be bringing your leg up in towards the sky you're
13:44just kicking it driving through towards the opposite wall come back towards the opposite wall
13:50come back take your time and you sit you'll feel the weight settle down into the back foot the weight
13:58settles you get set you have your balance you come back and then you pivot around to the other side
14:05don't worry we're gonna be doing these all throughout the program so you're gonna get
14:09plenty of time to rock them out control it it's one of my favorite moves which is why we put it in
14:15here because it's it's a great challenge last one and back down grab your dumbbell get set how you
14:24feeling sweaty here we go get set get ready dumbbell up and let's go open up hold on to the dumbbell
14:34firm grip as always you hold the dumbbell and i have a 10 pound dumbbell right now it doesn't have
14:38to be heavy there's no need for that right now there's never a need to go heavy weights in this
14:45type of workout with the core cardio because we're not going heavy we're just going a little added
14:51resistance to get a little bit more out of every move back down you're gonna feel also in terms of
14:59shoulder mobility from yesterday right how's that feel i feel a little tight that's okay bringing it
15:06back and down you got time for a couple more back around all right last two last one and time
15:19nicely done bringing it up done with the weight you're gonna come down to the floor and you're gonna
15:27go knee to elbow pulse what i want you to do is coming down on your back we're gonna focus on
15:33staying into a pulse crunch so now you bring your hands to the front of your head and you're gonna
15:38try to stay in a crunch and let your knees and your elbows not come more than a few inches apart from
15:45each other then you're gonna come around you're gonna come back into a low plank you're gonna give me
15:51one plank jack and then bring your knees in for a bear stance back out jack bear that's how we finish
15:59it let's get ready knee pulse crunch ready set go little crunches right here what we're doing here
16:09is we're staying loaded the entire time so there's no full release down i want you to stay lifted right
16:16here if you have to you drop your heels but you stay crunched and lifted the entire time so you can
16:23feel that right everything is flexed and working for full 45 seconds little pulses so you imagine the
16:31knees aren't moving and the elbows are going up and back down but they can only go a few inches apart
16:37nice little crunch make sure you're breathing through the crunches three two good roll it over
16:47into your low plank and i want you to get set get ready for the jack you can walk your feet out and walk
16:55your feet in so start on your knees get set get ready and we go one jack one bear one jack one bear
17:06when you jump into your bear look here's the option is a step step in in out out there is no way
17:15for you to jump into your bear and not have your butt come up into the air so this is the only time
17:20i'm gonna say your booty can pop your booty can pop up so you bring it out you bring it up and back but
17:28take your time lift up and out and back down and try not to drop your hips so when you jump in
17:34and jump back out your hips are not dropping down towards the floor you're staying loaded up the
17:40entire time otherwise you walk out in in out out last one and time roll over that's a doozy of a one
17:50to finish you off i know okay back to knee to elbow pulses i got sweat air over hopefully you do too
17:59here we go three two go pulse little pulses look where my hands are right to my temples
18:07staying close and if you really think about this and you're trying to get the most you can out of
18:12it again if your heels are down that's totally fine but i want you to think about if my elbow
18:17is coming to my thigh great i'm still i'm still standing in a crunch but i want you to try to bring
18:22your elbows up and actually touch your kneecaps so that's making you lift even higher into the crunch
18:30and then you bring the crunch down towards your feet so now you're getting a full height and distance
18:36crunch and everything is staying loaded in i'm a sweaty mess right now you should be too you got this
18:44three two one roll it over come back 45 seconds of your plank your plank jack to bear i want to see
18:55it i want to see you load up lock it in let's finish this off get ready get set and let's go bring it out
19:04bring it in and back out in back down you take your time there's no reason to go fast on this one
19:12because if you go fast you're just going to do more okay so take your time on this one show me
19:17the option if you need to but the point here is to try to move the entire time walk in and out
19:25for the full 45 seconds and that's a lot i know i'm asking a lot of you right now but i'm gonna keep
19:30asking a lot of it's only 25 minute workout so you gotta push through it as you go use these options
19:35to keep moving the whole time you got less than 10 seconds left back down out out in three two one
19:47stay here did you remember what we have to do we have to go into a burnout i have stuff everywhere
19:56okay four exercises 45 seconds each first move bare sidewalk right where we were so we're going to step
20:03into it bare sidewalk 45 seconds you're going to drop right down go into the high low plank or we
20:10call it the low high plank right down low up up lift lift you're going to flip over go into your knee
20:18to elbow pulses and then you get to finish i'm just going to tell you you have to finish with that
20:24plank uh jack to bear it's okay you can hit me here we go bare sidewalks get ready three minutes on
20:31the clock ready set go walk out walk back walk out walk back think about this three minutes
20:41of a burnout move of each move of four moves that's a lot so as you go through and you pace yourself
20:47you're supposed to get to that point that's why we call it a burnout where you have to feel like
20:52you're going to drop so use your options use your modifications if you whatever you need to do
20:57even if you do one sidewalk and drop down come back up one sidewalk drop back down i don't want you to
21:04do a sidewalk and then push up okay you just walk and then walk bring it back and back down great
21:13get ready come into your low plank ready set go come out walk down give me the leg lift and then walk
21:22right back up up up up down down lift lift up up up down down lift lift what's your mod right here
21:35and at this point in the burnout most of the time you should be in your mod you should be and if you
21:44didn't start in your mod great if you drop down to it right now even better that's what i want i want
21:50you to get to this point right now where you have to take the break you have to take the mod where
21:56you're like oh my gosh i got nothing left get ready to roll over down down roll over knee to elbow
22:03pulses right into it crunch in and even on the crunch how does that feel right now even on the crunch
22:11i can feel the shaking of my core of my abs are shaking right there and that's how i know that the
22:19muscles are fatigued right we've gone through this and as you're going through this you're gonna get
22:22more out of it so if you feel like you're dropping and you can't lift this high that's fine heels down
22:29and stay in the crunch lift up as much as you can try to feel a squeeze right down the middle of your
22:34core crunch in whatever you need to do you got this one exercise left to finish this off you got it
22:42we're gonna flip over plank jack to bear three two go roll over flip over into it and go right to the
22:52move plank there plank jack there take your time walk out this is the last move last exercise last 45
23:04seconds before you finish so you just keep moving even if you're in the option right now
23:09the modification is still one heck of a challenge bring it up and back and then push through to
23:19finish off walk out bring in you got less than 10 seconds come on you got this walk out in got time
23:28for one more three two one and then just come right back here just come down just just adjust yourself
23:37bring your shirt back down and just stay here for a second and push into a little baby cobra
23:45oh how did that go does it look like this i hope so okay use that use the baby cobra to lift up and
23:58that's a great stretch right down the abs abdominal wall that should feel really good and then take your
24:04hands underneath push back child's pose knees out butt towards your heels reach out
24:11whoo good stretch
24:15all right then shift your body weight tuck your toes lift up into down dog and get set just a quick
24:28little stretch back and forth and then we're going to step your feet in bend your knees roll it up
24:38all the way up to the top and put yourself together back together and then just a shoulder stretch to
24:45finish off that was a lot i know it's fast core cardio is so quick you only have 45 seconds i ain't got a lot of
24:53time to talk you through these things but i'm telling you the more you do it and you keep progressing
24:58these moves keep progressing your fitness as we go through it so way to go on that one nicely done
25:04you got lower body up tomorrow so be ready for that we're going to keep working in the tempos
25:09because that's what we do and that is where we stay throughout the rest of this program is working
25:13in tempo train and work on that time under tension good job now go shower because you probably need it
25:19and i need it
25:28you
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