- 5 months ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00all right we are into week one day four this is your second lower body workout of the week
00:13we started off the week with it and now you got to just keep rolling with this so what you're
00:16going to need for this one you're going to actually need some heavier weights today so
00:19have the heavier weight standing by i'll tell you a little bit more about that once we get going
00:23you're also going to need your loops just walk over here and grab them so i have them and i
00:28personally like to have all three of them close by just depends on how you feel right so let's get
00:34into the warm-up take your feet nice and wide toes out and just go and shift your body weight to one
00:38side rock it back and forth we are going to go into some movements today some you've done before
00:44maybe not maybe you haven't done some of these i'm going to take you through all these
00:48format wise we're going into the burnout if you remember we did this with the upper body
00:54where we have the move we do the move three times then we go into burnout so you got four
00:59blocks of work last one and then go ahead and take your feet in step one foot back heel comes down as
01:06your toe comes up and i want you just to reach out towards your toes and tap the underside of your shoe
01:11if you can this is a nice little hamstring and dynamic hamstring movement to get warmed up which
01:16probably means there's some sort of deadlift in here today you know got work the backside that's what we
01:23want to do so always think about getting the stretch out and back one more each side please
01:30and then we're going to go into some soccer kick leg swing so set one foot and then bring your leg
01:37back and just start to swing your arms can move for balance just getting everything lubed up warmed up
01:44heated up because it's going to get warm very quickly as you go into this all right and switch sides
01:52and back the nice thing about the burnout format which i like is allows you to really get into each
01:59move right because you're repeating them three times so this allows you to get the feel for the
02:04weight as as in did you pick enough weights and whoop that's it all right here we go first move we're
02:13going to go into a goblet squat i'm going to grab a 30 pound dumbbell that's what i'm going to start with
02:17i'm going to walk you through the move itself goblet sumo squat we've done front loaded that's what you
02:23did on day one as we go into the goblet this is what it looks like your feet are wider outside your
02:28shoulders almost awkwardly wide and this is why i say that because a lot of times i see people go into
02:34a goblet and their knees are flaring out and their feet are inside i want you to go wide enough
02:38to where you feel comfortable as the weight is up into the chest just like a front load of movement
02:43down and then right back up that goes into the inner thighs the quads the glutes the hamstrings
02:49pretty much everything so you're going to do this for 60 seconds so choose your weight accordingly
02:55all right and you're going to do it three times that's that volume train that we just keep coming
03:01into all right so get your feet set first grab your dumbbell bend your knees get the dumbbell secured
03:07up against the chest and we're off for running ready set go drop down right back up think about
03:14what we're doing here your knees are in line with your toes and they're not flaring forward what that
03:20means is you should be able to drop your butt down straight towards the floor and then you squeeze as
03:26you lift up to the top down right back up if you have front loaded movement which means the dumbbells
03:33to the front we want to really think about not trying to drop the chest forward you think about
03:40dropping straight down and squeezing and pushing through your heels as you come up to the top
03:46and you'll feel that right inside of your thighs at the very top if you squeeze your butt your booty
03:51feels it too everything feels as you drop down down right back up good and again i know sometimes it
03:59feels a little awkward with your feet so wide but the more you do it the more natural it's going to
04:03feel good coming up on the end of the first minute in three two one set that down quick shake remember
04:12it's only 15 second break so you don't have very long but ask yourself was that the right weight did it
04:19feel heavy enough pick it up right back to work ready set go 15 seconds goes by really fast doesn't it
04:28i know remember that's how we keep your heart rate elevated going through this and i know look
04:34you just came out of a pretty good workout yesterday with that core cardio i know huh
04:39but we go right back to work into the lower body so focus on this and think about is this enough weight
04:46is this challenging you 60 seconds is a long time we're building the volume into the muscle right
04:52but if you finish the 60 seconds and you don't feel like you need a break you could probably go
04:58just a little bit heavier just a little bit even if it's just five pounds it makes a difference
05:02i've got a 30 pound dumbbell i feel it right now down back up those minimal breaks heart rate comes up
05:11quick i'm already starting to feel a little breathless as i go through this movement keeping
05:15the chest lifted dropping down nice you've got five left in three two one set it down as you get
05:27into the third set ask yourself was that enough can you go heavier if you can awesome if you can't
05:34that's even awesomer stick with the weight we're finishing the block off with the set in three two
05:41one let's go bring it down right back up a good gauge of a good sumo squat is the more you do it
05:50you feel like your shorts are getting shorter because they're starting to ride up a little
05:56bit because your legs are getting so buff and there's getting so much blood pumping into them
06:00that's how i always feel that's why i'm like i know i'm doing it right but make sure if you start
06:05to feel this in your knees check your form always adjust take some time to adjust if you need to
06:10so you're not pushing your knee forward into the movement you're sinking right down into the heels
06:15then right back up to the top nice down right back up you're doing great make sure your core stays
06:23locked in support the lower back make your lower body make your legs do all the work right now
06:28uh-huh that's what we want you got 10 seconds left down right back up good good you're done in
06:37three two one get the weight out of the way grab a loop i'm gonna go with the middle one today go
06:45with the green step into it quickly safely and quickly bring it around your thighs just like we
06:52did the first time we're gonna go alternate kickbacks ready set go told you not a lot of time so you got
06:59to be quick on these transitions on the kickback i want you to keep the chest lifted and try not to lean
07:05forward the chest saying lifted means you are pushing back and working this thing your booty
07:13so we want right legs and booty everyone's always asking me how do i work my booty this is it that's
07:20one of the ways straight back push through the heel all the way towards the back of the room okay
07:25only 45 seconds on the move of the burnout so you got to make this work for you 10 seconds
07:32nice back and down got time for one more each side and three two one good job step it in
07:43take your minutes and we're gonna go into the next exercise this one you're gonna want to lighten up
07:49your weight a little bit as we're going into a deadlift but a little bit different we're going
07:54into a single leg staggered deadlift i'm gonna do a 25 the single leg staggered deadlift you hold the
08:02dumbbell in your front hand it's the same foot that's forward and then i want you to do is make
08:06sure your hips stay square kickstand one foot where the weight is still set on the front dropping down
08:12into your deadlift and then right back up you're going to do one side for a minute we're going to
08:17switch to the other side and then we'll do 30 30 to finish off all right so really focus on a deadlift
08:24bending your knees sliding down back stays lifted back stays flat chest stays lifted and feeling it
08:31all the way down the hamstring so when you feel the stretch you lift up and squeeze the booty all right
08:38so pick up the dumbbell let's go into this in three two one bringing it down then right back up
08:46i love a single leg deadlift it is probably one of my most favorite lower body moves and here's why
08:55because i can really focus on going into the muscle on one leg sometimes with a devil a double dumbbell
09:03deadlift like we did on day one i have to really focus on a lot more things right you have to focus
09:09on a lot of other different stuff in terms of really making sure you're holding the weights in
09:13because you got two weights dragging you down now you got one so you can really get into the hamstring
09:17and then squeeze as you're lifting up to the top but still keeping the chest lifted back flat we never
09:24want to arch the back or tuck the chin just stay perfect form no matter what and you'll feel that
09:31difference as you go through it down back up right especially if this is the first time you've ever done
09:37a single leg staggered all of this is going to become very familiar time's up in three
09:42two one set it down shake it out shake your legs out and we always want to make sure we switch sides
09:49i want one leg stronger than the other basically you're going to walk in circles if that happens
09:53that might be a little weird here we go other side get set get ready and let's go drop down
10:00and back up your back leg when we say staggered i want you to think about it if you were to lift the
10:08back leg it would not change your deadlift that's how you know you have your back leg set right it's
10:15just a kickstand which means all the weight is set into the front leg all right so i don't want the
10:21balance centered in between i want all the weight set on the front leg and you'll feel that difference
10:26if you're doing that so again you can always adjust as you need to if you feel like you do a rep and
10:32you're like this didn't feel right take a second reset shift the body weight to the front and then
10:37go into it use this time to get all of your form perfect and correct especially in week one
10:45because i'm going to start progressing you we're going to start messing with tempos we start messing
10:50with all kinds of stuff in week two so be ready for it nail the basics good three two one and back up
11:00and don't ever think just because you're going basic means you're not getting the workout you are
11:05back to the first side get set we're gonna go 30 seconds on one side 30 seconds on the other
11:10in three two go drop down back up
11:16hamstring and glute all day every day that's what you can feel when you do this movement that's how it
11:27should feel down back up it's very easy as you're starting to fatigue is to let your shoulder drop
11:34your upper body is going to round forward i want you to keep that chest lifted shoulder back get ready
11:39to switch in three two one quick switch quick set right into it those transitions are going to come
11:48so easy for you the more you do this i've been doing this for a while so the transitions are quick
11:54for me and they'll get quick for you too okay so i'm just taking you through it as we go you're
12:01going to be professional in no time you've got it down right back up good stretch finishing it in three
12:12two one set that down get that out of the way and i want you to go into what we did on day one
12:18with the deadlift i'm gonna go the blue one i'm feeling a little spicy with the blue loop step in
12:2445 seconds loop deadlift chest is up feet a little bit wider ready set go drop down and then come back
12:34up if you did the green loop or the yellow loop on day one and you switch and you go a little bit more
12:40resistance you're gonna feel that difference right but remember what i said on day one talking about
12:46lower body when we use the loops we can work on it to get more range of motion so bringing it down
12:52you can go a little bit deeper into the deadlift and get a little bit more stretch in the hamstrings
12:57and then you squeeze right to the top nice oh you're almost there less than 10 dropping down
13:07back up good finish this off in three two done step in step out and be ready to go
13:17for the next one you're gonna lessen your weight even more lighten your weight even more got something
13:23fun for you coming up i mean fun sure that's the word we're gonna use i'm gonna use 15s on this one
13:29you're gonna see why we're gonna do what's called a negative lunge you've heard of lunges we're going
13:34negative lunges i want you to step back come all the way down to the floor keeping your back toe
13:39tucked but now we're going to distribute the body weight right into the middle right down the middle
13:44hands on the hips if you're not going to use any weight at all if you've never done this before or
13:48hold on to your dumbbells tuck your back toe lift up into the lunge come back down softly where your knee
13:56touches the ground if you need to put a towel or a mat underneath where your knee's gonna stay if that if
14:02that's something that you need but negative lunges right side left side 30 seconds each side we're
14:08getting rid of all your momentum when it comes to lunges so come on down get set get ready in three
14:15two one let's go lift up back down and hold for a split second so you can also take the time as i've
14:24said before is adjust right so what you do on this one is you start where you think you should be keep
14:31going start where you think you should be if you come up and you say that's way too wide or way too
14:36narrow i don't have any balance then get your feet set where it works for you at the top then come down
14:43grab your weights and come right back up way easier that way right there's always adjustments that you
14:51can make when it comes to your lunges come up and back down if this is way too much for you in terms
14:57of your knees then you can start at the top and just give me little top half lunge pulses at the
15:04top okay so it's up to you but lift up and right back down nice you should feel the difference when
15:12it comes to a negative lunge you've got three two one set the weights down quick shake gonna go the
15:20other side that's way different isn't it i know that's why i did it just to throw you off a little
15:27bit change it up on you get your feet set other side make sure you switch ready set go lift up
15:33and back down like i said you might have to adjust i tend to go into a longer stride starting on the
15:41floor what i mean is when i come down i think that my foot should be further back and then when i come
15:47up i'm like whoa i need to adjust a little bit so adjust at the top as you need to then come back down
15:53right back up and you'll feel that difference right as you lift up and then right back down
16:00but what's happening is you're keeping your legs loaded the entire time right quads who are loaded
16:07the whole time here comes the sweat starting to pour out down right back up try keep your chest lifted
16:16and if it's okay if you bring your gaze to the floor sometimes that's more comfortable
16:20i'm not gonna say keep your head up the entire time but i want you to make sure that you're focusing
16:25on your form nice you got this in three two one set it down come back shake it out run it out
16:35whatever you need to those are brutal 30 seconds each side get set come on down get ready chest lifted
16:4430 seconds to one side then the other ready set go lift up back down third set sometimes you don't
16:52need weight right if you're going through this and you're just like this is too much then drop your
16:58weight put your hands on your hips adjust as you need to and then come down i'm gonna give you all of
17:03this all eight weeks i'm just giving you modifications mods to keep going that's what the whole point of this
17:10is get ready to switch sides come up to the top last one step in step back come down go right back
17:20into it easy transitions are on this one don't make it harder than it already is straight lift and down
17:26lift up back down this is a move i'll be honest with you it's not my favorite because it's hard
17:35but i put it in here because it's hard because it works really focus on how to get the most out of
17:43your time three two one set that down get them out of the way no weight now we're going to load it up
17:52and go into a static lunge pulse finish off the lunges today get your feet wide down pulsing stay in
17:59the middle ready set go pulse still working on the balance in the middle right day one we did a front
18:09loaded now i want you right in the middle halfway little pulses here burn it out one side we're gonna
18:16get ready to switch yeah how do your legs feel right now get ready to switch in three two step in
18:25step out right back to work uh-huh yeah are you sweating anybody sweating i hope you're sweating
18:33because i am it's not hot in this room it's the workout keep working less than 10 load it to finish
18:42it nice in three two one oh how does that feel it hurts a little bit good stuff all right last block
18:57of work now you get to go heavier this will be the heaviest weight most likely that you do the entire
19:05first week and most likely the entire program we're going to do a bridge so take the heavy weight
19:11have a loop close by because you're going to need that at the end just have it close to you
19:15but you're going to take a weight you're going to come down to the floor here's how you load it up
19:19bring the weight close to your hips push against your hips roll over so now it is right up onto the
19:27hips holding it feet heels right in line with your knees back flat shoulders down you're going to push
19:33up into your bridge and then bringing it back down okay wipe the sweat away out of your eyes
19:39we're going 60 seconds finishing off the booty here we go three two one push up hold on to the
19:48dumbbell and then sink back down what i want you to do when it comes to a bridge you're going to be
19:53seeing bridges all throughout this program is you focus on pushing the dumbbell up towards the ceiling
20:01i know it feels like the dumbbell wants to roll back towards your head that's just because you're
20:06lifting your hips up but i want you to hold it and focus on pushing the top of the bell
20:10towards the ceiling so as you push then at the top you have a split second hold that's where you
20:18squeeze your booty and then right back down you can adjust your feet as always as well because the
20:23weight should be in your heels if you feel like your toes are off the ground you're probably pushing
20:27back too far or if you can't take weight out of your toes adjust accordingly so you can lift up
20:34and right back down pushing through the heels hamstring and glutes again less than 10 up
20:40back down nice you've got break coming up in three two and roll it off to the side now here's the
20:49here's your break because it's only 15 seconds just roll to the side extend the legs out flex your
20:53feet a little bit do a little kick like you're throwing a tantrum because you have to do it again
20:58you do roll it over get set get ready to go again and let's go lift up back down
21:07i know it might sound weird to talk about your upper body right now but so many times i see people
21:15shrugging their shoulders like this and that makes you talk weird i want you to relax your shoulders
21:19your shoulders are anchored into the floor all right you're not trying to tuck your chin right now what's
21:24happening is from the waist down you're lifting straight up and then i want you to have that split
21:30second hold at the top and then right back down nice you can ask yourself is this enough weight
21:36a minute of movement a minute of an exercise is a long time in the weight so if you're doing this and
21:44you're like that wasn't so bad what do you think you should do go heavier that's what you should do
21:51keep going you got 10 seconds left lift up and try not to let the hips drop too fast you control it
22:00three two one bring it down kick it out you got one more to go ha ha whoo stretch it out try to keep
22:10your hips staying lifted just as high as you did in the first set okay that's how you know you're
22:15getting fatigued losing the range ready set go what i mean by that is if you are lifting your hips
22:21and they're only going partial range this is a partial range right here i'm lifting up and
22:25they're not going as high as they did that means you need to lessen your weight but right now you
22:30still should be able to lift all the way up and then right back down split second hold the top
22:35and down that's how you get that squeeze right now imagine there's a fire right here and you gotta
22:42lift your butt up or it's gonna get burnt so lift up and right back down 30 seconds left come on
22:50work through that push up and then back down the muscles should be fatigued they should be this should
22:58be a challenge right now where there's really not much left in it that's how you know you're getting
23:03the most out of it and have every set and every exercise come on lift up less than 10 you got it
23:13you got time for one more three two one roll it off to the other side get it out of the way
23:21i don't need that anymore but grab your loop bring your legs up quick transition bring the loop around
23:27your thighs just like we have been you're gonna go into a bridge you're gonna stay in the bridge
23:33and you're gonna go knee openers ready set go lift up stay lifted and i want you to push your knees
23:40outward out back in but focus on keeping your glutes as high as possible and you can see i'm
23:49working on that flat line right if hands are down and trying to keep my hips lifted as high towards the
23:56ceiling as i can this should be really challenging right now you gotta focus you gotta squeeze your butt
24:01with everything you got to lift it up this is the last workout by the way the last exercise the last
24:07set the last move to finish off so come on finish it lift up don't let your booty drop last 10 come on
24:15lift open close nice you got this in three two and bring it down and if you can't bring your legs in
24:27get rid of the loop and then just let that go somewhere over there don't care where it went
24:34and let's stretch it out a little figure four laying down on the floor ankle to the other leg
24:40oh and you can stay here or you can gently open up
24:45how you feeling that's fine the second lower body workout of the of the week and you should really
24:56by this point this is when this is how you know you're going to be doing this program right is
25:01you're getting towards the end of the week you're really starting to feel it right your body is
25:05fatiguing and that's when it really comes into building that strength building that endurance tuck
25:11one knee in help yourself up and we'll go into a little twist one leg out and then bring it around
25:17twist it ah whoo nice keeping the chest lifted as much as possible and then switch sides
25:28so strength and endurance i said it i'm gonna keep saying it that's what we're building
25:35as we go through it we keep building keep building the volume keep working through it
25:41and then we'll finish off a little hamstring stretch take it back to old school reach for your toes
25:47ah and what you can do is if you start out with your back flat go forward as much as you can
25:54and then you can bend your knees a little bit and then go ahead and round your back now i'll let you
25:59round your back to finish off take a last second and roll it up bring it around cross your legs
26:10and just stay here for a while but the good news is you're done you finished off day four you're just
26:16cruising through this you're doing so good i'm so proud of you so keep this momentum going i'll see
26:20you tomorrow right back to upper body i might still be sitting here but i'll be ready good job
26:26you need a shower yeah
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