- 5 months ago
25 Minute Speed Train BODI Beachbody Workout
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00:00all right welcome to week two of your program 25 minutes speed train you know why you're here
00:12because we're going to keep the trainer rolling as we go into the first day it's lower body but
00:18it's a little bit different in terms of we're going to introduce tempos that's what you get
00:22to look forward to today our tempo training i'm going to tell you a little bit more about that
00:26as we get into the workout itself but first we got to get warmed up so take your feet just outside
00:31the hips bring your hands up lift your chest and i want you to go into some good mornings
00:35to say good morning to the hamstrings all the way down all the way back up now what is tempo training
00:43don't be scared by it we talked a little bit about it last week but now we're actually going to bring
00:49in the practice of it it's exercises that you already know exercises that you're familiar with
00:54but we're going to start to slow down the movements give me one more right here last one
01:00and then bring your feet down into a catcher we slow down the actual exercises and this will allow you
01:06to increase time under tension so sink down into a catcher a little body weight shift back and forth
01:12that should feel good because yesterday you better you better have done your mobility flexibility
01:16workout and so as you come into this this should feel pretty good and then once you get set you can
01:21bring your feet a little bit wider push your butt up feel the stretch down the hamstring and calves
01:25and then right down a couple times bring it up bring it down nice last one and then bring it down
01:35bring one leg all the way out stay on one side heel down toe up and feel the stretch down the inside
01:41of the thigh leg everything the tempo we're working with is we're going to call a two by two you're going
01:47hear me say two by two two and two all different iterations of that but that is the tempo that we are going
01:52to be working with all week and to get you comfortable with it switch sides sink down on that and pretty
01:58much by the end of every single week as we introduce new tempos you're going to be an expert in it and
02:04that is going to increase again time under tension it's how we can keep going through these exercises
02:09last one little stretch roll it up and we get rolling your format today is burnout which means you're going to
02:16repeat the exercise three times bring in the tempo and that first exercise is a deadlift so here's
02:22what i'm going to do i'm going to go with 30s to start out and we're going to intro that tempo the
02:28tempo as i mentioned is a two by two so with the feet set on the deadlift we know the setup on this
02:34one bringing it down and back up but instead of a regular rep you're going to go down two up two
02:42down two up two that tempo is what you are going to keep the entire 60 seconds and because we're in
02:51the burnout format today you're going to do it three times through 60 seconds each time and then we get
02:56your burnout move at the end so choose your weight accordingly on that one i'm going to start with 30s
03:01and as always you have that opportunity to drop set and bring it down all right let's kick off week
03:07two with two by twos ready set go down two up two that's your tempo you're going to stay there
03:17and i really want you to think about trying to keep that movement going and this is how when we add a
03:24tempo we increase time under tension but you also maintain constant movement down two up two it doesn't
03:32change your form at all your knees always stay slightly bent and then as you come down you're
03:38going to really feel the stretch in the hamstrings and the glutes bring it down two up two flat back
03:46what does that always look like you're looking a few feet in front of you your eye gaze just follows
03:51your upper body as it comes down and you keep the tempo as well right down two up two you think
03:59about your range of motion going down as far as comfortable feeling the stretch in the hamstrings
04:05you've got time for one more bring it down two up time set it down now i have no idea how many reps
04:15i did because it doesn't matter but i know i increased the time that i was doing the move in
04:20terms of your tension because of adding that tempo so let's do it again pick it up let's get set let's get
04:26ready and let's go down two up two it sounds repetitive i'm just going to keep saying it
04:33especially today because i want to make sure you get that feeling what normally happens is when you
04:40start to fatigue you want to go faster because you're trying to get it done because you're trying
04:44to get however many reps you have done well there are no reps here it's time so take your time down
04:53two up two really think about shoulders up and back it's easy to let your shoulders fall forward
05:03because the dumbbells are pulling them forward so you think about if you even roll the shoulders up a
05:07little bit and stay back this will help you stay locked in loaded into the correct muscles and i feel
05:16that right now right hamstrings squeezing to come up to the top right back down you got time for one
05:23more bring it down two up and time set it down hold it on to weights shake it out you can a little
05:32stretch chest is lifted come out of that and get ready into the third set this is how you know you
05:38should be feeling right it should be feeling heavy so change your weight if you need to third round
05:42ready set go bringing it down and up the challenge is coming to that third set is trying to keep the
05:51pace of the tempo down two up two not any faster than that and that's really where you should start
06:01feeling the change with the tempo right so if the tempo is changing you're increasing the amount of time
06:09that your muscles are under the tension of the exercise so that's where the endurance is going
06:13to come in your strength and endurance and if this feels normal well then you can increase the weight
06:19but i have a feeling you're feeling this one big time and that's how it should be that's how you know
06:24you pick the right weight so keep going with it but drop set your weight if you need to down two up
06:32two got time for two more i bet we could rep one more out here we go down two and up quickly get
06:42rid of the weights you're gonna need a loop go into your loop deadlift on this one i'm gonna go blue
06:47today i'm feeling feisty feeling fresh as we go into this step into your loop remember get your feet
06:54wide get the loop set pick up the middle of it and let's go right into it loop deadlift bringing it down
07:00and then right back up remember as we go into a loop deadlift i want you to try to focus on getting
07:06a little bit deeper into the deadlift right you push back a little bit further and feel the stretch
07:12and then squeeze as you come up to the top that's how you really get the most you have a burnout in the
07:18hamstrings in the glutes and this should feel challenging because you just did a lot of deadlifts
07:24for three minutes down and then right back up to the top keeping your back flat
07:30hello hammies uh it was good to see you and now it feels like they're already leaving
07:38bringing it down back up you've got three two one step in bring it down just set that off to the side
07:49all right block number two we're gonna go into a front loaded exercise it's your front loaded
07:54static lunge i'm gonna grab a 20 on this one and then set this up we're not gonna go tempo on this
08:00i want you just to focus on the form we'll alternate tempos as we go through every exercise so it won't
08:06be every single one but think about your front loaded movement holding on to the dumbbell right
08:11up against the chest instead of that long lunge behind you where the body weight is centered i want you
08:17to step forward just a little bit with the back leg allows you to load your front leg into the lunge
08:23all right so front loaded single side static lunge just load up one leg then the other so pick up the
08:31dumbbell let's get set hold on to the dumbbell secure it against your chest elbows underneath lock in your
08:39core get your feet set and we are working in three two let's go drop it down right back up
08:47remember on a lunge i know squats lunges everyone's got different knees everyone's got some young
08:54knees and everyone's got some older knees right so you can think about your range you don't have to
08:59go down as deep into a lunge as you might think you can bring it down six inches maybe less and you
09:07can still feel it the key here is to have the body weight shifted to the front leg that allows you to
09:12come down and right back up if you're able to go a little bit lower make sure you bend your back knee
09:18as you come down right back up bringing it down and up weight is lifted weight is set into the front
09:28heel really loading that front leg up and that's how you know you're doing it right bringing it down
09:34and up you got less than five seconds three two let me get one more and one overachiever right
09:43that little one extra rep shake it out just hold on to the dumbbell because you're going to go the
09:48other side remember to get your feet set first chest up lifted working ready set go shift the body
09:58weight forward just enough and you'll see with that front loaded movement i'll show you from the
10:04side if we were stepped all the way back it'd be more of a lift straight down straight back up my
10:10torso you can see is straight up and down i want to bring the back leg in a little bit i showed you
10:15this last week so you load up your front leg but you'll see that even though i have a slight tilt forward
10:21with my upper body i'm not bending forward i'm just tilted enough where i can bring it down
10:27into the front leg right back up down and back up i love the front loaded of the lunge this one
10:37because i can really get into my leg and that's where you should be feeling it too down and right
10:43back up don't worry about tempo but worry about constant movement constant pace a good pace not rushing
10:52through it you got time for one more down back up and shake it out okay we're gonna go to finish off
11:03the third block finish off the third set 30 seconds one side step in step back 30 seconds the other side
11:10that sounds fun get set get ready let's go bring it down right back up down and up remember you can
11:20always adjust as you go through these movements so if you do a lunge and you're like that didn't feel
11:27right okay take a second reset and then go but as we go through those minimal breaks those short breaks
11:35your heart rate should be coming up and you're feeling that right last one switch sides step in
11:41step back and go right into it bringing it down down back up
11:47try not to push the weight forward into your front toe but have it set into the heel
11:55and this is where your quad your front quad should be on fire that's how you know you're doing this
12:00right down back up less than 10 seconds doing good holy legs three two one grab your loop
12:14okay grab your loop step into it i'm gonna stick with the blue one today step into it safely bring
12:20it around your thighs we're gonna go into the front leg pulse as a reminder kick forward pulse twice
12:27come back get ready get set let's go kick forward now you add the pulse bring it back forward pulse
12:36back this is slow this is controlled your knee stays bent and you're lifting up squeezing the
12:43quads squeezing the thigh right now you're in week two and you're like all right feeling pretty good
12:50this isn't so bad just wait the loop is not going to stay around your thighs forever
12:55so enjoy this while you're while you can because we're going to start to progress you every single
13:01week you're going to see progressions but give me a pulse to finish off the quads lift it up pulse
13:09down nice last one and time step in step out of it and go into block three feeling good you're gonna
13:22go heavier weight into your front little squat now we bring back the tempo of your two and two so this
13:30should be one of the bigger amount of weights that you do for the program for today as well i'm gonna
13:36do a 40 i'm gonna stick with that but choose your way accordingly because again think of your tempo
13:42with the front loaded down two up two that is considerably slower than you're normally used to
13:50when you do a single rep so it's going to feel heavier very quickly so if you start with a certain weight
13:56even the weight that you started with last week grab a lighter weight have that ready to go
14:01because you're here for a while all right bend your knees pick up the weight get set set your feet first
14:08lock in your core let's go front low squat tempo two two ready set go down two up two
14:17first rep i felt it and that's how you know if you do a rep and you laugh at the very beginning
14:25that means you did it right that means you're like oh my goodness down two up two sinking down
14:33two up two what's it look like from the side you're supposed to be sinking down
14:38and then back pushing through your heels you'll see with the front load movement as always we have a
14:44little bit of a tilt forward but you're not actually leaning forward your core is locked in
14:49it's supporting everything right belly button in towards the spine two up two down squeeze push up
14:59down two you've got that less than 10 stay with it on the stance pushing it up and down you got time
15:08the last one down two up and time bend your knees set it down lift the chest stretch out the torso
15:17a little shake how'd that feel was it the right weight can you do more do you need to do less that's
15:23where you make the adjustments very quickly because we go right back into it get ready get set and go
15:28down two up two it's going to just become automatic for you as we go through these
15:36and by the end of the program you're going to feel those tempos you're going to know all the tempo
15:42changes so when i say tempo two two two by two three and one one and three four and four you're
15:50going to know what all those numbers mean and it's just going to be intuitive it's just going to be in
15:53your brain and that's what we want and your muscles gonna be like i know i know how to do it but right
15:59now focus on it two two down two up two the slow down i think is all right it's that slow up you're
16:10like oh my gosh bring it down two okay the slow down is hard too it's all hard bring it down and up
16:18you got this less than 10 bring it down bring it up you got time for one more down two up
16:27time bend your knees you got one more to go shake it out stretch back out where you starting to shake
16:34a little bit where your knee's starting to cave in if that's happening i want you to change your weight
16:39finish off round three pick it up get set get ready let's go right back into it right back to work
16:45up two down two up good cores in as we go into that right third set every single time i guarantee
16:58you i know what's happening right now to you at home you're trying to speed through it you're trying
17:03to go faster don't let that happen stay down two up two if you have to speed up and you have to go
17:12faster that means you need to lighten your weight so you can slow down remember i said at the beginning
17:17of this whole entire program check your ego at the door lighten your weight if you have to to stick
17:23with the pace two up two keep going down and right back up you got this you got time for just a couple
17:34more bring it down last one two up two bringing it down good job all right quickly step into the loop
17:46back around the thighs we're going to finish the squats off with a squat pulse set the feet we're
17:55going to go down and pulse it out ready set go down pulse push up and there's the laugh pulse push up
18:07this is where it's going to happen you're going to start to lean forward there's no leaning on this
18:11one i don't want to see any of this because your legs aren't doing anything this is not moving this is
18:17what's doing all the moving your legs are working down pulse push up okay it's only 45 seconds you
18:25got it's way shorter than 60 seconds and there's no tempo just drop it pulse it push up let's go down
18:32pulse push up oh my goodness almost done you got this drop it down last one and time step it in
18:44bring it down finish this off with one more i'm actually going to grab the 40 i'm going to stick
18:51with the 40 coming into your bridge so on the bridge as a reminder have your loop close by too
18:58because it's a quick transition so you don't have to get up no extra movement unless necessary in this
19:04program on the bridge we're going to stay with no tempo so we're going to do exactly what we did last
19:10week so i really want you to focus on this move as you lift your hips up you're going to squeeze at
19:15the top holding on to that weight trying to push the dumbbell towards the ceiling not towards your
19:22head but towards the ceiling so when you lift you push through your heels and you really lift up
19:27and you can squeeze and feel your glutes tighten up that's how you know you're doing it right
19:33so grab your loop not your loop grab your weight loop comes later get ready wipe the sweat out of
19:41your eye and let's go push up back down remember you can adjust as you push up so you can go into
19:49where you think your feet are right and you push up you're like that didn't feel right so adjust the
19:54feet so their heels are right up underneath the knees now you're going to lift back down lift
20:00back down i want that split second hold not even a full second you're just coming up hold back down
20:09that split second hold at the top really make sure that you're getting as high as you can that's what
20:15i want you to focus on as we go into a bridge is lifting up squeezing at the top going as high as you
20:22can by squeezing your butt back down shoulders are flat on the floor they're anchored your upper body is
20:30anchored this is all lower body today so lift up and back down up and down you got time for one more
20:39lift it up and down roll to the side that's just where you can hang here for a second lengthen out
20:47the legs flex your toes flex your quads and we're going right back into it so let's get set
20:53roll over get set anchor your body and let's go lift up and down when you lift up to the top we think
21:04about what our legs are doing because it is lower body and i see all the time that when people lift
21:09up their knees tend to flare outward i really want your knees to stay in line with your hips right think
21:15of those straight lines so when you push up you're set and you come back down lift up squeeze back down
21:24take your time here really get the squeeze at the top lift and down and then if you want a little extra
21:34challenge here's here it is when you come down don't let your butt touch the floor lift up squeeze
21:43bring it down and right before it touches the floor you lift right back up that's increasing even
21:49more that's putting more time under tension into the booty lift it up back down you got time for one
21:56more and time down roll it over you got one more to go and if you were doing that floating little floating
22:06butt move try stick with that even if you just do it one time try it out okay get set get ready
22:1260 seconds let's go lift up and down float the booty lift up and down if you can't do that that's
22:21totally fine you come down you reset but always make sure your core stays locked in the entire time
22:27so as you're moving through this you are still supporting your core your lower back right everything
22:34that's important that's why we work on all these moves all these exercises to keep strong keep
22:39strengthened up in the right places so you can grow and get stronger in the right places bringing it down
22:46lift up and down breathe through every single rep lift up and back down up down you got this let's finish
22:59this off finish this block off 10 seconds left down squeeze it up and down last one bring it up and down
23:12roll it off to the other side get it out of your way and then grab your loop quickly bring it in around
23:18your thighs just like you did last week we're gonna bring it around our thighs but now we're gonna go
23:23into the bridge and do a single leg pulse bring it up get ready get set drop down push one heel into
23:32the floor lift your other leg up come down push up the other side nice little down and up bring down
23:42push you don't have to lift the leg very high off the floor if you can't do this i want you to lift up
23:48pulse at the top if you can't do the single leg but i want you to lift up as much as you can
23:53challenge yourself to finish this off it's your last move of the workout finish it strong as you can
24:01down lift down lift you got this not much left in the hamstrings right now i'd say
24:10whoo three two one and drop down tuck your knees in ah get rid of the loop get rid of it throw that
24:22out there and then just pull the knees in towards your chest drop it down oh that is
24:29you know four exercises it's really all it was when you think about it you got some burnout stuff but
24:37four exercises and i don't know about you but i feel it lower body is cooked bringing it down
24:44one leg down other leg comes up hamstring stretch so you can have your hand behind your thigh you can
24:50bring it up towards your calf this is all about your own flexibility but stretch out the hamstring
24:55that should feel really good have your head flat on the floor try not to lift up and tuck the chin on
25:00this one lengthen out big deep breath in back out and switch lift up ah that's nice i wish we could
25:13just stay right here ah all right go ahead and release that bend your back leg up and then take
25:23your top ankle the same leg you were just holding into a figure four bring your head back down and then
25:28once your ankle is on the opposite knee you can push away gently this is up to you but we're going
25:33to stretch out the glute open up the hip ah you can always reach through if you're able reach through
25:39the bottom thigh always working on flexibility and you'll find stretch uh and you'll find switch it
25:48release it that sometimes as you finish a workout like you just did that you're not as flexible as you
25:56were maybe at the beginning or the day before that's okay that means all the muscles are tightened
26:01up you got blood pumping through all those muscles and that's what you want so that's why we flex it out
26:07we stretch it out later we work on that mobility flexibility through everything so release it come
26:14on up onto one elbow and you can just stay here and you don't you can stay here as long as you want
26:20but we do have upper body tomorrow so i will meet you right back here for upper body nice way to kick
26:25off week two good job i'm just gonna stay here go ahead
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