- 5 months ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00all right week two day four right back into lower body and the format is super burnout so we're
00:12going to get into that one in terms of super as you remember get all the exercise out of the way
00:16hold the burnout to the end because it's super to do so let's get right into the warm-up start with
00:21some leg swings set one foot into the floor and just start with a movement forward and back this
00:27is just going to bring a little bit of flexibility into your hips and then the glutes how you feeling
00:33feel good yeah core cardio yesterday wasn't so bad i mean it was bad it was fun i enjoyed it
00:41bring it up and back down other side up and down so as you come into your second round of your lower
00:49and upper body the second half of the week you have the exercises that are different right than the week
00:53than what you did earlier in the week but they're complementary so i always want you to remember
00:57that that all of these workouts are put together for a reason last one set your foot now set back
01:04into the glutes and then reach down hamstring stretch come up and tap so if you ever feel like
01:11we do an exercise at the beginning of the week and you're like okay that was all right but i don't know
01:15what's going to happen the rest of the week i promise you it's thought through it's made to be put
01:20together and you're going to start to see that more and more especially today as we finish off
01:25the lower body for week two last one and then come up into the quads still working with tempo
01:30what's the tempo two by two two and two is your tempo is what you're working with this week
01:37so we're going to stay with that also bringing in a new exercise today i've been waiting for it i was
01:42excited about it and i think you're going to like it because i think you're going to like what it does
01:47for your legs all right so shake it out here we go first two exercises we're going to go into the
01:52staggered deadlift remember with a dumbbell hold it on the dumbbell one hand down two up two that is
01:58going to be your tempo and in terms of weight i'm going to grab my 20 for that one nah just kidding
02:03i'm going to grab a 25 i like it and then with the weight you're going to have the new exercise
02:09is called a swing you're going to use a dumbbell and what that means is you're going to have your feet
02:13wide enough to where you can come down it's not a sumo width but it's wide enough to where allow you
02:19to hold on to the dumbbell right up underneath you're going to bend your knees bend your legs
02:24lift up towards the top and this is how you swing a dumbbell up is actually through your lower body
02:29as the weight drops down you're going to squeeze your glutes and quads to lift up hip thrust forward
02:35right back down this controlled movement is so good for everything in the lower body i'm going to teach
02:42you how to do it correctly so you're going to choose a way to coordinate first things first let's
02:46get into the staggered leg deadlift one leg first hips are square two by two tempo ready set go down
02:55two up two i'm going to remind you of the tempo because you got to take that day off from it yesterday
03:01bringing it down two up two but no matter what in terms of a tempo what do you not sacrifice
03:10your form thinking about everything you've already learned in terms of a staggered leg deadlift
03:16single leg the back foot is just a kickstand the way to set into the front foot this allows you
03:22to sink down really get into the hamstring and glutes it's my favorite way to do a deadlift for
03:27that reason bring it down two up two your range is going to be down as far as it you feel the stretch
03:35in the hamstring and you squeeze your booty cheek right there as you lift up to the top staying with
03:41the tempo down two up two stay with it down and up last one two up two set it down if you've never
03:54done a swing before in terms of dumbbell kettlebell you've probably heard of kettlebell swings before
03:58then i want you to choose a way it doesn't have to be super heavy but enough to feel the weight that's
04:03going to pull you down so i'm going to start with the 25 set your feet hold on to the bell firm grip
04:08and let's go you're going to drop down lift up drop down lift up in terms of a swing your upper body
04:19is not doing any work right now what i mean by that is my lower body is giving me the momentum to lift
04:25up so think about as i bend my legs bend my knees drop down to the heels dumbbell comes back and then my
04:32glutes are going to start to push hips push up right back down lift up and down core is locked in
04:40there shouldn't be any sort of pull or feeling of a pull in your lower back if you do that means
04:47you're dropping down and letting the weight pull you into your spine don't let that make your legs do
04:51all the work down lift bend your legs up you can see as you come down it's into that squat lift up
05:00back down nice you've got time for a couple more three two one bend your knees and shake it out how
05:10that feel right first time could feel a little bit weird but i promise the more you do it the more you
05:14get that into your legs i felt that right off the bat switch your feet into your staggered leg get set
05:21we're going to dive down to the side ready set go two and two up up bringing it down down up up hip
05:32stays square back stays flat i'm going to remind you of that every time we do a deadlift because i have
05:39so many instances where i see people tuck their chin and they look at their feet and then look at
05:45my back right now as i do this you're just falling forward lift up proper posture like mama always told
05:52you when you're a kid right no slouching so you say lift it up maybe that was just me no slouching
05:59i tell my kids all the time sit up don't slouch so you guys sit back down down up up that proper
06:09posture is setting you up for a perfect deadlift in the future who knew up up stay with it feel the
06:18stretch squeeze the glute there's your power last one and good set it down shake it out you're gripping
06:27a lot today so you shake it out as you need to and then think about back to the swings what was the
06:32dumbbell like in terms of weight selection was it enough they need to be a little bit heavier or you
06:36need to be a little bit lighter to get started let's pick him up bend your legs first let's go
06:41lift up and down when you do this and this is how you know you're doing it correctly is there's no
06:50my upper body doesn't feel a thing honestly because i'm bringing it down and my legs are doing all the
06:55work so my legs come down you see my chest drops and this allows me to bring it back lift up by
07:01squeezing your glutes and pushing your hips forward and you should really feel that as you come up to
07:07the top is your booty cheeks squeeze in and then back lift up and down you don't have to go fast on
07:15this one but just make sure you hold on to the dumbbell please whatever you're doing don't let it go
07:21flying down lift up down lift up the more you do that the less you're going to want to bend your
07:29legs because they're getting fatigued so you show you don't want to have a pull in the lower back
07:34squeeze the glutes and lift up nice and three two one set it down walk it out shake it out good job
07:45next block two exercises you're gonna go lighter in your weight because we go into the negative
07:51lunge if you remember that from last week negative lunges do not require a heavy weight i'm gonna go
07:5715s and then second exercise as we go through this is alternating reverse lunges so lots of lunges in
08:05this one and i want you to choose that weight in terms of negative lunge remember you start on the
08:11floor put something underneath your knee if you need to tuck your toe lift up back down then you
08:17come up stay with the lightweight and i want you to challenge that to be able then to come into
08:23alternating reverse lunges choose your range of motion again it's a lot of lunges in one block i know
08:29but we're really trying to increase that time under tension right so get set first weight set come all
08:37the way down to the floor negative lunges let's go lift up change and adjust as you need to come
08:44right back down lift up and down you will find you should find that from those swings it lifted your
08:54heart rate right that's how we want it minimal breaks heart rate little cardio component in every
09:00single workout what should that negative lunge look like remember if any point this is too much
09:06you don't have to do any weight whatsoever because this is a bit of a challenging move so as you're
09:11coming down even if you have no weights you have the back toe staying tucked squeeze up and lift
09:17and then right back down if you need to adjust you bring your leg in a little bit more you lift up
09:22and back down all right so finish that off though 60 full seconds of one side you got less than 10
09:31lift up and down lift up and down last one nice step it in we'll shake it out i'm going to stick
09:43with the 15s and then we're going to that reverse stepping lunge alternate side all right this is
09:48really where you start to feel it get ready get set and go step back and up the negative lunges we
09:57started from the bottom now you're starting from the top you don't have to go very deep into your
10:02lunges right you're sitting back lifting up not letting your chest drop forward in terms of your
10:09legs are fatiguing this is how you know you're fatiguing is you start bending your upper body
10:14moving your upper body more make your legs do all the work down straight lift down straight lift you see
10:22my knee isn't going very far down it's only going halfway down that's all you need to on this one
10:28because you already got the negative lunges down back up it's going to save your knees as well down
10:34back up lots of movement today in the lower body you hope you don't need your legs the rest of the day
10:43down right back up you got it in three two one set it down oh my goodness i'm breathing heavy
10:58heart rates up switching sides into your negatives so get the weights ready to go
11:04make sure you have your other legs ready to go other side ready set go tuck your toe lift up
11:12right back down lift up right back down remember you don't when you come down remember to not bring
11:21it down and slam your knee into the floor this is about your controlled movement so what i want is
11:27when you lift up and you come down you're coming down just as controlled as when you lift it up even
11:34if you have no weights or dumbbells so if you have dumbbells in your hands you're gonna lift up
11:37still have the control to come right back up all right so there's no slamming into your knee but
11:45that right there takes all the momentum out and you've got to use your legs to push up well these
11:52are getting tired yours should be too lift it up back down lift it up back down a few seconds left you
12:01got time for two more last one oh come up shake it out and how is that time under tension working for
12:11you because 15s feel really heavy right now so now we got alternate reverse lunges get ready
12:18get set let's finish off this block go down and lift the top part of the reverse lunge
12:27honestly is almost welcoming at this point after a negative lunge you're like oh thank you for letting
12:35me not have to go all the way down that's how i feel when i'm doing these down back up no swinging of
12:42the dumbbells if they're starting to swing that means you got momentum you need to slow down and you
12:48need to change your weight down lift oh yeah not messing around only got 25 minutes with you i gotta
13:01give you everything i can in those 25 minutes bring it down lift up down lift up stay on pace as best you
13:12can or on a pace that works for you down right back up you got it one more each side last one and
13:24time good job putting that away we're going to go into your goblet sumo so this will go with a little
13:33bit of a heavier weight and we're going to go with the tempo of the two and two bring it down
13:38two up two but normally i would say grab a heavier weight but this is the third set so it might be a
13:48little bit of a challenge i'm going to start with a 30 and we're going to see how that goes then you're
13:53going to go into calf raises straight up calf raises lifting up and back down no tempo just a lift
14:00so have another dumbbell ready to go i'll stick with my 30s today because i don't know about you
14:05my legs are tired it's tired that's how it works that means it's good okay goblet sumo let's get set
14:15on this one i want your feet nice and wide heels out make it almost look awkward because that way
14:21you can get into your heels ready tempo let's go down two up two as you come into the third block of
14:32work with an exercise like this your legs should feel a little shaky right that's how it should be
14:38down two up two tempo should be a challenge for you and if it is that's exactly what i want and if you
14:49have to lighten your weight that's also exactly what i want is to challenge yourself to get to the point
14:54where your muscles are saying okay we gotta go lighter and that means it's gonna come back that means
15:00your muscles are gonna come back stronger and have more strength endurance as we progress so stay
15:06with this down two up two and you can just laugh through it you just laugh through the pain that's
15:15all you gotta do down two up two last one come up and bend your knees set it down grab the dumbbells
15:26on your calf raises i want your feet right up underneath the hips so grab both dumbbells
15:31let's get set right up underneath and let's go press up and down on calf raises this is what i see a lot
15:43people just lift up and they fall right back down quick and they're slamming their heels down here's
15:47what i want you to focus on bend your knees slightly shift your body weight towards the front of your feet
15:54the front of your shoes the toes and with the knees bent slightly now lift up hold for a split second
16:01back down lift up back down that knee bend is going to push the weight forward just enough
16:09to where your calves got to do all the work and that makes such a difference so as opposed to just
16:15standing straight up i want you to bend your knees just slightly lift up and down you got it
16:22and if you ever want the challenge then you can lift up and before your heels touch the floor
16:28come right back up so you have a little bit of a floating heel just like we talked earlier
16:32this week about the bridge last one and set it down
16:38shake it out move one dumbbell out of the way get ready to go back into your goblet it's your last block
16:47right before the burnout so get set pick up the dumbbell two and two get ready get set let's go
16:54drop it down two up two think about what is going to happen as you fatigue i already know what's
17:02happening i can tell you right now you're going to start to do this now the weight is starting to
17:07pull you forward all that pressure is going to your lower back i want your chest lifted straight up
17:12up two if you feel like you can't do that try bringing your feet just a little bit wider like
17:19an inch wider and then sink down up two stay with your pace two up two focus on pushing through your
17:29heels as you come up right there oh that's quads as you come up inner thighs glutes quads sumo gets
17:37everything bringing it down two up two you got time for two more last one bringing it down and
17:48up good bend your knees set it down whoo
17:53calf raises how's your legs feel grab the dumbbells let's get ready i want you to bend your knees slightly
18:03once your feet are set and we're going calf raises ready set go up and down that slight
18:11bend in the knee i'm telling you is going to make the difference so if you've been doing calf raises
18:17for years and your knees have been locked out and you're just lifting up and back down they should
18:22be this is what i normally see this is what i want to see knees slightly bent shift your body weight
18:27forward and then you got it lock it out into the calves right here lift up and down and then try to
18:36float those last 30 seconds to lift up and back down if you can't that's fine and it should be getting
18:43to the point where coming back down is really challenging because the weight is just trying to drag you
18:48down and your calves are shot your stabilizers are shot good because mine are too straight lift
18:55and down 10 seconds to go straight up whoop try not to go too fast that's exactly what happens you lose
19:03your balance lift up down last one and set it down all right burn out grab a loop i'm gonna go blue
19:14loop today i'm feeling fancy i'm feeling strong you're gonna go two moves with the loop two moves
19:21without the loop first move set the loop up underneath one foot quick transition on this one
19:26you're gonna hold the loop in the opposite hand set the leg back a front loaded lunge remember how we
19:33don't go all the way back for a front loaded bend your knee set and i want you to stay in a pulse
19:39quick transition to the other side go right into it then you're gonna lose the loop go into your duck
19:46raises into your pigeon calf raises okay okay let's get set one foot remember three minutes of work
19:57to finish this off your legs should be completely done at the end of that get ready get set and let's
20:05go down pulse i want you to try to have no bottom no top just set right here and you'll see the quad
20:14right now is just firing like crazy on this and that's exactly what i want is the quad to fire
20:21and stay loaded for 45 seconds bend your back knee that allows you to push into the front heel
20:28you can tilt forward a little bit more because we don't have a weight pushing us forward i'm okay with
20:34that but really hold on to the loop and just make your legs do the work oh yeah it's working
20:42you got less than 10 quick transition to the other side in three two one just step in quick
20:51change right back to it that's how long it should take you i don't know which leg is more tired at
20:59this point this one feels tired too they both feel tired whoo shaking right there right as i get to the
21:06top i can feel my leg starting to shake and twitch and that means all the muscles are just done and
21:13that's how i want you to get to that point upper body's not doing a thing it's just holding on to
21:18the loop this is all my lower body doing the work right now do not pull on this loop up and down you
21:24just hold on to it make your legs do the work you're going to get rid of it finish with your body
21:31weight calf raises ready set and go bring it out bring your heels out heels in toes out right into
21:40your duck calf raises but i still want you to think about bend your knees and try to lift up
21:45and stay lifting do not let your heels touch the floor until this is over okay so lift up squeeze at
21:55the top give me that squeeze at the top that split second squeeze and then you come right back down
22:01but you shift your body weight forward just enough to load them up whoo and just let the sweat drip to
22:08the floor while you do this focus on something that's not moving to keep your balance and then
22:15you're going to finish with pigeon toes in heels out ready set go quick change right to it this one
22:25again you can bend your knees and your legs will can touch there's nothing wrong with that as long
22:30as you're shifting your body weight forward a little bit and you'll feel that difference so
22:33if you're here and you're lifting up versus shifting forward lifting up ah up and down straight lift
22:43again focus on something that's not moving get to the top and give me that split second hold lift up
22:50and back down oh wowie right down up and down you got it almost done finish this off then your legs are
23:00done lower body is done for the day and three two one oh and shake it out okay nice he's sweaty yeah all right
23:16give me a little hamstring hold now push back just hold that move and then you can come down if you
23:24want you can come a little bit lower reach for the outside of the foot don't ever force it oh let your
23:30heart rate start to come down it came up during the swings and it never dropped back down switch sides
23:37that's kind of the idea again right quick breaks quick transitions short breaks everything just
23:45keeps us moving the entire time so i love these workouts you get in you get it done and you move
23:50on with your day all right step one leg back all the way back push your heel down so you can start
23:57upright push the heel down get set and then you can shift your body weight to the front little hip flexor
24:03calf stretch goodness start to slow everything down switch sides bringing it down remember as we
24:16stretch through these things we work through cool down is just letting your heart rate drop so even
24:21after your workout you're going to feel warm but as you move on with your day your body's cooling down
24:26but it doesn't mean it's stopping working quad stretch we keep building muscle throughout the
24:33day the muscles are working they're recovering so that's why we want to smoke them now because
24:39then they're going to work for you the rest of the day and that's the idea switch sides other side
24:45hips to the front yeah now that your lower body's done you know what we got to do tomorrow
24:53upper body all that stuff so shake it out last little stretch twist it out you are done way to go
25:02there's your second lower body for the week week two we're just cruising through the train is a moving
25:07right into upper body tomorrow so i will see you right here for that nicely done that was good
25:13you did really good
25:15you
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