- 5 months ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00all right you're coming into day six of week one and this is called total body so you can guess
00:13what you're going to do today now look i know that you have been working this week and you've
00:17been working really hard and you've been doing great and this is all about building endurance
00:22that's why we call it total body so you're not going to need loops today you are going to use
00:26some dumbbells not super heavy dumbbells but let's go ahead and get into the warm-up what i want you
00:30to do is start with your feet set right underneath the hips you're going to step into a reverse lunge
00:35and then i want you to just bend your knees and reach down to tap the ground alternating size so
00:40you start to get a little bit of a twisting movement we want to get a total body warm-up for the total
00:45body workout and again i'm going to tell you throughout this entire workout that i know you're
00:51tired i know you're feeling that fatigue and again that's okay we're going to push through
00:56this together and start to really build that endurance one more in each side if you would
01:01please and then i want you to start going into an inchworm we're going to change it up though on you
01:06so tilt forward drop down walk your hands out into a high plank but instead of your hands i want you to
01:12walk your feet in come up into a down dog and then step back out into the high plank walk in
01:18oh that should feel really good i always love the down dog right here because you feel it through
01:24your shoulders your back everywhere last one and then i want you to walk your feet in push back
01:32onto your heels and we go into what's called a catcher stance right if you ever seen baseball
01:37catchers they go like that but this way i want you to sink down as much as you can and just kind of
01:41shift your body weight forward side to side getting everything warmed up this could be
01:48a preview of things to come a little bit of a twisty movement oh it feels nice this way nice
01:56one more each side and then let's get going into this so your setup for your total body workout are
02:04going to be very similar to what you've done in core cardio supersets two exercises so what you need
02:09for this one first exercise is a medium weight i'm going to grab my 20 pound dumbbell
02:13and we're going to go into a single arm squat to clean so it's a dynamic movement putting two
02:21exercises together you're going to take your feet wide toes slightly pointed outward and allows you
02:26to sink down into the squat to grab the dumbbell you're going to lift up and as you lift up into an
02:31upright row you bring your elbow underneath so you have the weight steady on the shoulder and then
02:36right back down that's a single arm squat to clean all right 60 seconds shall we do it i'll take you
02:44into the next exercise right after this so get ready get set and let's go single arm squat to clean
02:52and what you got to do here is you got to squat down you drop your chest enough to grab the weight
02:59but i don't want you to lean forward i want your legs to do the work down and back and i want you
03:06also to stop when the weight touches the floor there's a split second pause what this shall allow
03:12you to do is when you squat down you're not leaning forward your chest isn't dropping down and your butt
03:19is high in the air bring your feet a little bit wider it allows you to bring it down right back up
03:25and then down all right so you take your time you make your legs get down into the movement
03:31and then right back up and then when that upright row happens you're dropping your elbow underneath
03:36and then right back into the movement less than 10 seconds get a nice full body movement
03:43in three two one quickly move the dumbbell out of the way second move you did the catchers as a warm-up
03:51now we're going to a catcher into a plank bring your feet down hands down to the floor step back
03:57and in let's try it ready set go this is quick i understand it but here's what i want you to do
04:05think about a catcher in baseball their hands are here and their butt is down i know your legs are
04:12going to start to burn when you do this but what you have the option of doing is walking back
04:16or if you want a little bit more your hands come down kick back into a high plank and come right
04:22back up but here's the trick to doing this correctly is you have to make sure your feet are wide enough
04:29otherwise your heels are going to come off the ground and you can see that's all on the knees
04:34so here bring it out bring it back bring it out bring it back option here is to walk back
04:43bring it up reset your chest is going to drop down naturally right here and that's fine but i don't
04:51want you to lengthen out and this is how it looks if you do it it looks kind of ridiculous so i want you
04:56to really focus on doing it correctly time's up in three two one good job if you do it right
05:04your shorts get shorter okay get set switch sides get ready into the single arm squat to clean
05:13three two one lift up drop reset lift up drop reset your legs are doing the work but i want you
05:26also think about them as shock absorbers so when you lift the dumbbell up you're not swinging it away
05:32from your body and stopping i want you to lift up stay close to your body drop the elbow underneath
05:38bend in your knees and down lift up and right back down up and down good 30 seconds left take your time
05:49i know sometimes when you go through these movements right this week they're new you haven't done them
05:55before but that's why we're going to rep them out as you can tell we keep going there's a lot of them
06:01for a long time left it up and right back make sure your feet are wide enough that's going to help you
06:08nice break coming up transition in three two one set it down get it out of the way to come back into
06:19your catchers remember get your feet wide and keep your feet wide the entire time that's going to make
06:26all the difference in the world okay here we go three two one let's go by the way is your heart rate
06:34up yet it should be those short breaks quick transitions it works so here you go as you fatigue
06:44what's going to happen you're going to slow down and you're going to lift your butt up into the air
06:49and you're going to drop your chest and this is what you're going to look like so make your legs work
06:53i don't care how slow you go for this but i want you to think about i want you to think about dropping
06:58down staying loaded the rest of this move halfway okay so take your time if you need to come out walk
07:09bring it back stay loaded as much as possible if you absolutely have to you can come out and stand
07:17up release the legs come right back down when you're ready okay 10 seconds left stay loaded you got it
07:26nice in three two one good job come on up all right going into two dumbbells
07:38you're going to go a lighter weight we're going to compound some movements so i want you to do is go
07:44into a hammer curl into a narrow press hammer curl up narrow press up i taught you that already
07:52then bring it up to the top think of that military press as you come up to the top so lighter weight
07:58i've got 12 and a half on that one go for the 60 seconds and think about really keeping the elbows in
08:04as we go into it all right how you feeling good good all right grab the bells let's get set feet
08:14right underneath the hips three two one curl up press and down take your time here no momentum so again
08:2560 seconds just because you have 60 seconds doesn't mean you get to swing your body no momentum you're
08:33taking your time to curl now your elbows will leave your body the sides of your body right here and
08:40that allows you to have a little bit of movement to curl it up into your press but no swinging of your
08:48upper body if you need to what do you do you kickstand one foot back right i've taught you that split stance
08:53to lift up back down and release wonderful doing good your second exercise just so you know is coming
09:04down to the floor so you're not going to need any dumbbells quick transitions less than 10 to lift up
09:10back down reset three two one set the dumbbells down high plank and i want you to go into a leg lift
09:20knee to elbow high plank leg lift knee to elbow option is to hold the plank on your knees all right
09:29we've already talked about in core cardio here we go three two one leg lift knee to elbow lift back down
09:38take your time the whole reason we take our time is because nothing else should be moving back stays
09:45flat you'll also see when i lift even if i'm on my knees i'm still bringing the leg up then back down
09:52reset lift up bring it in back down when you lift you're going to feel the lift up and into the obliques
10:01right that's what we're going for as the knee comes into the elbow but try not to push your hips out
10:06or open the hips you keep everything flat and squared to the floor so you lift it up back down here comes
10:13the sweat i felt it it was coming we really keep everything locked in in the core and i know
10:21plagues will be hard right now your shoulders are probably fatigued your body's fatigued so drop to
10:27your knees if you need to in three two one come back stand up back to your hammer curl
10:35doing great you're hanging in there right so remember in terms of weight i don't care what weight
10:42you have right now i just want you to keep the movement going the entire time remember it's all
10:46about endurance today set your feet let's go curl it up press up back down curl it up press up back
10:56down i've talked about drop sets this is what a drop set looks like if you're doing it you're like
11:00that's just too much i'm losing my form all you do is you grab lighter weight and you keep going
11:05there's nothing wrong with that we've been working this week i've been working you've been working
11:11so you take your your weights i got 10 pound dumbbells right now these feel heavy they do feel
11:17heavy so stay with it but again no swinging momentum you'll feel that is if you're starting
11:23to swing you're going to feel that in your lower back i don't want any of that on you i want you just
11:28to set your feet kickstand your foot if you need to curl it press it back down curl it press it back
11:37down less than 10 seconds left keep going lift up nice three two one set it down get them out of the
11:49way come on down i know i'm asking you to do planks again but here's what i want get the hands right
11:56up underneath the shoulder we talked about this a lot in core cardio so do it right show you from
12:01the side here we go three two one let me see the leg lift knee in towards the elbow back down
12:08when you bring your knee in i don't need you to shift your body weight forward that comes later by
12:15the way we're going to progress to that today we're just working on the endurance of staying lifted in a
12:20plank lifting up knee towards your elbow doesn't actually have to bring it in that's going to arch
12:26your back that's going to curve your spine i don't want any of that stuff i just want a leg lift
12:29bring it down bring it out and back down no matter what you're doing right now even if you're on
12:36a knee plank you can still lift your leg bring the knee in and then back down otherwise lift up
12:43get the leg lift and then bring it back down up in out down how does your legs feel right now
12:52get the leg lift back in less than 10 lift it up
12:56you got this last one three two one push back
13:03nicely done sweat's coming all right you're gonna need let's stick with a medium weight i'm gonna do it
13:12i'll do 20 now i'll do a 15 end of the week right you feel that here's your setup on this one we're
13:20gonna do a static lunge into a row so the dumbbell is on the side of the foot that's back
13:27static lunge tilt your body weight to the front leg give me one row come back static lunge into the
13:36row all right so really make sure that you get the long stride on this one that allows you to have
13:42your body weight going straight down straight back up let's get ready in three two one lunge
13:50set and then row you do one exercise before you get set into the next exercise what that means is
14:00if i'm set into a lunge i'm going to do my lunge tilt forward reset then i go into my row
14:08reset into the lunge then you get your row yeah remember on your row the weight should be heavy
14:16enough to where you can't bring it up to your shoulders so you still have to use your back
14:20the bigger muscles even if you're using a lighter weight focus on bringing the elbow up and back
14:25i know your legs are already feeling it as well you're doing great down and then lift keep going
14:34keep going give me that lunge lunge less than 10 and back down reset three two one move it out of the
14:48way same leg you're going to step back into reverse lunge come back in to a calf raise reverse lunge
14:57calf raise with the same leg that was just to the front good luck with this one here we go
15:02three two one step back calf raise up then reset into it now it's week one you're tired
15:14you're fatigued and we're pushing through endurance so here's your option if you need to is when you
15:20come up instead of coming up into the leg lift with your leg up in the calf raise i want you to do
15:25your lunge tap your toe give me the calf raise then come back into your lunge tap your toe calf raise
15:32rear lunge if you can your arms will help with momentum and balance to come down lift up down
15:42lift up how does your front leg feel right now oh my goodness down even if i just bring my leg in and tap
15:50i'm still feeling all the legs especially the front leg is loaded up and it's fatigued you got this
15:57in three two one oh this is when you walk in a circle and try to shake it out let's go the other
16:07side whoo that feels good to walk it out now get set other side grab the dumbbell ready set go lunge
16:17set row back into it lunge set row you'll see the dumbbell where the dumbbell stands sometimes we
16:29have the dumbbell off to the side when we do our lunge what i want you to do here is have it to the
16:33front of the back leg that also makes you step back a little further so now you really have a nice long
16:38stretch right in your lunge tilt forward in the row reset lunge set row doing great 30 seconds left
16:48get set into it lunge set row right 15 pound dumbbell is what is in my hand right now and you know what
16:58i don't care what you say it feels heavy that is what endurance training does is we keep going through
17:04it right and you've discovered that this week that's what this program does is it continues to
17:08push that strength and that endurance level that you have nice last one last row good set it out other
17:17way same leg that was forward going into it again calf raise lunge reverse lunge calf raise get set
17:26get ready get your arms up and let's go lunge calf raise take your time on the calf raise because what's
17:36going to happen is if you try to go too fast you're going to lose your balance so set your foot sink back
17:41into the lunge tap your toe if you need to give me the single leg calf raise right and then really
17:48think about your lunge chest is up lunge into the calf raise and if you're able to from the top
17:54pinnacle of the calf right the calf raise is as you come back down you're stepping back into your
17:58lunge if you can't that's fine that's how you're going to progress moving forward in this program
18:05because after this week i got seven more weeks with you you're doing great down right back up down
18:13right back up come on just stay controlled in your movement you're doing great
18:20less than 10 come on out back up nice let's finish this in three two one and shake it out all right
18:33round number four good news is you don't need any weight we're going to come down to the floor
18:39we're going to finish off just a few push-ups nothing crazy just a few you're gonna be one push-up
18:46you're gonna go alternate leg lifts push-up two leg lifts one push-up two leg lifts okay i want you
18:54to think about on this one is bringing your hands wide just like i've already taught you in a push-up
18:58remember an upper body i want you to get that push-up push through load the chest you're loading
19:04shoulders and triceps and then you give me that alternate leg lift to really lock in the core
19:09you good you with me let's come down let's get set working three two one
19:16push-up lift lift the leg lift creates the imbalance so your core fires even more and you
19:27use all those stabilizer muscles we're using everything that's why it's called total body
19:31if you need to what's your mod here drop down to your knees give me the push-up or even if it's a
19:38micro push-up that's fine which is a half range push-up but then i want you to go lift lift
19:44reset down lift lift if you want to challenge yourself you can go push up on your knees and
19:53then come up to your toes and give me the leg lift in a high plank but i really want you to try to just
19:58work through this to finish without taking any breaks you got it down then left leg lift less than
20:0710 push and your muscles should be a little shaky right now three two one come down to the floor
20:17it's called a free fall this is a fun move stomach down heels together knees out arms out goalpost style
20:26you're going to lift your upper body and your lower body and then release let's try it three two go
20:32lift up back down this is fun this is a challenge call it free fall because you imagine if you were
20:40a skydiver right you've seen them as they skydive they like put the arms up and they put their legs up
20:44so if this is too much though you got lots of options listen you can just lift your upper body
20:49or you can just lift your lower body off the floor but i don't want you to try to crane your
20:54head towards the screen don't try to hurt your neck just listen put your heels together and then try
21:00to push the soles of your shoes towards the ceiling right it's a lift posterior and then you can lift
21:07your arms off the ground but don't crane your neck and try to crane your head up you're going to feel
21:13that strain this is just a lift and back down and you don't even have to lift very high for it to
21:20work it really does work as you lift you got three seconds left two and push back nice you've got
21:29two exercises left two minutes left we could do it just wipe this one away let's get reset push up
21:37leg lift you got this do it with me ready set go down lift lift really think about how much you have
21:50gone through this week already you've got flexibility tomorrow you get that recovery that's going to help
21:57you feel better coming into week two but you got to finish this first so push through it if you've
22:02been holding anything back because you weren't sure what was left i'm telling you right now
22:07don't hold anything back now get the push-ups drop to your knees if you need to but just keep
22:13going on the push-ups for me give me the leg lift all right you've done so well so far so just keep
22:20going down make sure you're breathing are your muscles shaking a little bit are you feeling the
22:27fatigue are you starting to push back and you feel it in your shoulders reset down up lift lift you got
22:35less than 10 seconds left come on nice stay with it in three two one last move bring it down free fall
22:45to finish off so bring your knees out heels together try to push our shoes towards the ceiling goalpost arms
22:52we're lifting up three two go lift up and down little tiny movement you wouldn't think it makes a big
23:02difference but it really does and when i talk about that you want to think about just trying to lift
23:07your knees off the floor lift your thighs off the floor just a little bit even if it's a millimeter
23:12you're going to feel that lift and the more you squeeze your butt that's going to help and then use
23:18your posterior back all the rear muscles are lifting up and then back down and you're going to get to the
23:25point where if you can't lift both sides both front and back top and bottom that's okay you will get to
23:31that so right now just lift up top and then lift bottom you can feel a little awkward if you've never
23:40done this before that's okay taking you out of your comfort zone you're gonna get to this point where
23:45this is this is one of my favorite moves it's gonna be one of yours that's why i was really excited to put
23:49this in here lift up and back down you got this finish it off in three last one and bring it down
23:59nice i'm not gonna put my head down right there because there's a lot of sweat so push back into
24:05a child's pose heels to your bum knees out and then reach your hands out fingertips out feel the stretch
24:14again try and make yourself as long as possible reach your fingertips away and feel the length all
24:20the way down the spine should feel good release that take one arm through the other side you can drop
24:28your chest down shoulder stretch what'd you think about total body didn't expect that did you
24:34i like to keep you guessing other side bring it down
24:42big deep breath in back out and then take your hands up underneath your shoulders tuck your toes
24:52push back into a down dog and then alternate your heels down calf stretch that should feel good
25:01little calves got worked this week everything got worked this week
25:04all right bring it down bring in walk your feet in take your time come halfway up to the point where
25:14you can bring your elbows onto your thighs and then i want you to arch your back up into a cat stretch
25:20feel that arch or that curve all the way down lengthen out the spine and then flatten your back
25:26push your butt lift your chest one more lift up back down and roll it up put yourself together
25:37you adjust everything and that is it you did so good on that so listen that is week one day six
25:43tomorrow you have the mobility flexibility but that is a recovery for you so think about how much
25:49you've done in six days and only 25 minutes it's going to keep getting better week two we start
25:54messing with tempos we start really focusing on getting as much volume into the muscles as we can
26:00in that amount of time so you did great this week i can't wait to see you progress next week
26:05good job give yourself pat on the back how about that do that yeah you earned that one good job see you
26:12next week
26:12whoo
26:13whoo
26:13whoo
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