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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week three day two lower body that's what's happening today we're going to stay in the
00:11tempo world of three by one and you have the format of super burnout so that means you need
00:16your weights you need your loops for the end actually getting a loop in the middle just for
00:20fun just to you know change it up a little bit but let's get right into the warm-up so i want
00:24you to set your feet right up underneath the hips so we're going to start with a reverse lunge with
00:28the twist coming down right back up remember as you warm up and you go through the lunges anything
00:34in the warm-up you take your time in terms of your range of motion you don't have to go all the way
00:38down you go slow bend your knee feel the weight into the legs of your body weight bringing it down
00:45right back up oh last one and then you can set the feet to go into a squat but make your feet a little
00:54bit wider this allows you to sink down i want you to reach your fingers down then reach up to the
00:58top lengthen back out down right back up and feel the stretch in your upper body as well which should
01:05feel good considering that workout yesterday that was a nice way to jump into week three wouldn't you
01:11say especially adding the new tempo that makes a big difference last one and then you can go ahead
01:19and bring your feet just a little bit more narrow hands to the back of the head and go into a good
01:23morning feel the stretch into the hamstring and the glute and then come up to the top and add a calf
01:28raise without falling forward like that so this is what you got to do you got to bring it down
01:31lift up lift straight up sometimes that first calf raise is the hardest in terms of your balance
01:39so bringing down lifting up down lift up lovely taking a few more into this as we go into your
01:50tempo today that three by one we got to really focus on staying in tempo staying in rhythm and
01:57getting into the stretch all right so here we go goblet sumo is going to be your first exercise
02:03now this one this whole workout is going to be a little bit different in terms of the supersets
02:07normally we go back and forth right every other exercise this one you're going to do a goblet sumo
02:13then you're going to get into a side lunge this is your new move today one dumbbell setting the feet
02:19stepping out into a side lunge with the bell bringing it down and then right back to the middle
02:25staying on one leg the entire time then we're going to go right into the other side and then we'll
02:30finish with goblet sumo okay so choose your weight accordingly i'm going to go a 35 for my goblet sumo
02:38and then for the side lunge if you've never done a side lunge before or because it's a unilateral
02:43exercise go lighter on this one even if you start let's say 15 pound dumbbell you're going to feel
02:49it all right so here we go let's go ahead and get ready for this one set the feet we're going to
02:54gobble sumo three in one tempo and ready set go bring it down two three right up and we're right to
03:03work remember on the tempo three by one count it down you go down two three right back up remember
03:12you set your feet get your feet set form first before anything else down two three push through
03:19your heels as you come up making sure your feet are wide enough allows you to sink down into the
03:24legs and that's where you really should be feeling it right think about everything that you've
03:28already learned about sumos feet are wider than normally used to that allows you to get deeper
03:33into the legs into the squat taking the weight out of the knees pushing through the heels there's
03:39your inner thighs there's your quads there's your glutes such a good full lower body exercise down
03:45two three push right back up down two three chest stays lifted core stays in you've got this one more
03:55bringing it down two three back up get the weight out of the way go into your lighter weight you have
04:04done a side lunge before but no weight so choose accordingly on this one bring it out to the side
04:11working in three two one step out nice and long step back we've done the no weight body weight
04:20side lunge so if you felt like that was perfect for you in terms of the weight great do body weight
04:28only but here's what i want you to focus on the side lunge the planted foot set when you step out
04:33to the side you're stepping directly out long the foot stays on the ground heel stays down then you push
04:39as you come back you'll notice my chest drops forward that's okay that's normal because of range of
04:47motion but i don't want you to drop it all the way down and lean forward the tilt should be a natural
04:53movement tilt down right back up step out back up really focusing on pushing your butt down and back
05:02this allows you to keep a flat back and that's what we're always going for down back up you got two
05:09more last one and bring it in switch sides get ready for this not back to the goblet sumo we're
05:18going to do both unilateral exercises back to back and then we'll finish all right so step out chest is
05:24lifted get ready get set and go step out step back you'll notice as you step back your feet shouldn't be
05:33touching and come back in that's going to really help you lose your balance i want you to keep your
05:38balance you always come back into your neutral stance right neutral set stance there's a feet
05:43right up underneath the hips and then think about as you step your foot out you're not pointing your
05:48toe outward you're still staying think of a plane of movement right we're stepping out and right back
05:56in if your body was up against a wall that's what i want you to focus on and you'll notice same thing
06:02everything else sometimes you can't get lower or you can go lower one side and the other side is
06:08just not going to happen so again your range is all based on your body out right back up heart rate's
06:16coming up as well go into those quick dynamic movements brings the heart rate up stepping it out
06:23lovely in three two give me one more and bring it down nicely done i'm already huffing those get your
06:35heart rate up grab the weight let's finish off the first block into your goblet sumo set the feet
06:40first lift the chest up let's go three two one down three and up think about resetting sometimes you have
06:51a lot of time at the beginning to get set now 15 seconds isn't very long so if you need to do a rep
06:59and then adjust and say oh okay yeah i'm good then you go back down two three back up down two three
07:07back up how does the weight feel chest stays lifted not tilting forward at all on this i don't want your
07:16eye gaze to go down you can look down but if your gaze is going down that means your chest is dropping
07:21lift the chest sit your butt down and back down two three right back up down two three push through
07:34your heels and that's where you're feeling it right now right lower body legs i'm feeling it already
07:38time and attention it works you got last one down two three and bring it back good job set that down
07:49all right go do some deadlift iterations deadlift regular deadlift two dumbbells three and one
07:58coming back up then you're going to need a loop i'm going blue today uh-huh i'm going for the harder
08:06one the blue one is the thickest one so deadlift we understand that you get it three and one i want
08:12you going to a single floating leg we did this in week one opposite hand set you're going to float your
08:17leg dropping down and coming back up you're going to try to keep the balance as much as much as
08:21possible and then really think about extending your leg out almost like an airplane right coming out
08:27and then right back up all right that is going to be right in the middle back to back all right so
08:34grab your weights i'm going to grab 30s and let's work the back side shall we set your feet then grab your
08:42weights bend your knees working three by one ready set go down two three back up what are we doing in
08:50back flat all those things that you know and you love that i'm going to repeat every single time you
08:56do this move knees are slightly bent you can bend them a little bit more as you come down if that helps
09:03you stay closer to your legs you're sliding down the shins you can stop right below the knee or into
09:10mid shin height but think about this belly button pulled towards your spine locking in your core
09:16chest is up shoulders are back and then you're really thinking about pushing your butt back behind
09:22you staying with the tempo down two three back up feel the squeeze in the booty right as you lift up
09:32as you come down you got the stretch right hamstrings are stretched then they squeeze and they come up to
09:37the top less than 10 you got it right back up good job time for one more bring it down two three come up
09:48set the weights down and grab your loop that was the bilateral because we did both sides now we're going
09:54to do a single side at a time step the foot into the loop secure it other hand picks it up and let's
10:02float it bringing it down slow controlled i want you to do as much moving as you can without stopping
10:12and what that means is you have the foot planted into the floor your chest is going to stay up your
10:19back is going to stay flat and you float your leg without opening the hips and the more you come down
10:25you'll really feel that stretch just like when we do a looped deadlift for both legs this one you're
10:32really getting deep into the leg stretch and then squeezing as you come back all your stabilizers are
10:38firing right there to keep you from moving too much side to side and then if you want the challenge
10:45the leg that's moving float it and try not to touch the floor if you're able bring it down
10:52right back up this should be really challenging after you do a full weighted deadlift last one
11:00bring it out back in step in switch sides oh and shake out that leg that's how you know it works
11:08get ready get set get your balance into the foot plant it into the ground because it's not going to
11:14move ready set go bring it out and then right back up in terms of how low you go when you drop down
11:26again i don't care i want the balance that's what's important so even if you have to tap your toe and
11:32remember the option here is if you can't float your leg just go staggered or one leg is tapped on the
11:39ground the entire time but you're in week three so try just a little bit even if it comes up that much
11:44just float it as much as you can and think about how much your balance has improved in just a few
11:50weeks yeah because you're working through it and feeling the stretch as you go whoo that is such a
11:57good slow burner right there down and then come back up and then right back up feeling it right there
12:06right back of the leg and then squeeze the butt cheek to bring it back in come on you got it bring it
12:13in in three two one step it in shake that side out and then this is going to be fun back to your
12:23double dumbbell deadlift watch the difference well i'm going to say you should feel the difference
12:28right as you go into this three by one ready set go down two three
12:35now the 30s i felt them towards the end of that first one but then when you go into it
12:42right after those two little stretches with the loops yeah it just feels they feel like 50s now
12:49i'm gonna be honest that's the how you know it's working straight down two three right back up but don't
12:58lose the form core stays in push your butt back and as you as you fatigue you can also bend your knees
13:05a little bit more as you come down that's okay i don't need them fully locked out or stiffed but
13:11really focus on keeping your shoulders back they're gonna get tired they're gonna start to roll forward
13:16don't let that happen stay lifted down two three right back up almost done a few seconds left
13:27here's your last one two three and time nice i'm just gonna hold on to these actually
13:36all right so calf raises that's what you're starting with dumbbell calf raises we're gonna
13:44stay with the three and one that's our tempo for the week three two one comes up then you're gonna
13:50take a dumbbell front loaded lunge i'm gonna lighten it up just a little bit as we go into unilateral
13:56remember you can go lighter in unilateral exercises so that's a 20 pound dumbbell in the middle here's
14:02your unilateral movement front loaded lunge we're gonna load up that front leg and drop it down still
14:08staying in three and one three two one push up right side left side both sides dead well besides the
14:17burnout then you're dead your legs are dead calf raises let's go pick them up get set get your feet
14:25right up underneath the hips remember to bend your knees shift the body weight forward ready set go
14:31up two three back down you have not done a tempo yet in calf raises so this is a whole new world of
14:41calf raising right here is when you slow down into your tempo and remember i talk about shifting your
14:45body weight forward just a little bit and what that means is normally this is what i see in calf raises
14:49the chest is up is straight lifted and your body is right over your heels but if you bend your knees
14:57slightly push forward slightly and then load those babies up and bring it down you go up two three
15:05release up two three release i'm sweating i'm hot because i'm working my muscles are working that's how
15:15how you should feel too two three release on the tempo you can release all the way down here and
15:23that'll help you re-establish your balance and then you go up two three time for one more up two three
15:33hang down sometimes sometimes you just you just gotta laugh laugh through the pain
15:41that's how you know it's working get set get ready front load lunge and go bringing it down
15:48two three load up there's all sorts of different lunges out there we've been doing different lunges
15:55so what is that front loaded let me remind you bringing it down two three you can see my back leg
16:01isn't as far back as it normally is if we're doing a full upright lunge you're tilted forward just
16:07enough to load up your front leg and the weight is still in the heel but there's a lot less weight
16:14in the back leg but i'm still bending my back knee that allows me to drop down push through the front
16:20heel come up to the top right work through all those little tweaks all these little tweaks is how
16:27you can really get a lot out of a dumbbell workout that's why we do it this way down two three lift up
16:35down two three and up a couple more two three last one bring it down two three shake it out
16:48switch sides you're in block three by the way you know what's coming after this
16:52so let's go get set get ready chest is lifted secure the dumbbell get your feet set first
17:00and let's go down two three push up remember do a rep and ask yourself to feel right did i feel it in
17:09the right spot if the answer is no you stop you reset if your feet are too close together you're
17:16gonna have that surfboard you're not gonna have any balance so make sure there's still staying that
17:20hip width apart and then you take that stride back however you need to for the distance but if you
17:27come up and you feel wobbly change your stance even if you go a little bit wider if you need to
17:33that's totally okay stay with the three by one three two and up and when you go unilateral i'm
17:41telling you the single leg exercise we've already dabbled in this but today is really getting into it
17:46this week you're going to really see introducing more of that to overload the muscles increasing time
17:54under tension uh-huh it works down two three last one down two three
18:02just getting rid of this i'm tired of it i don't want to see it anymore back to your calf raises to
18:10finish this off pick up the dumbbells calf raises three by one ready set go and then let's find out
18:20how your balance feels right now should be even more fatigued but look at the legs knees are bent
18:28body weight is shifted forward just enough to feel the difference in the balance in the weight the
18:35weight should feel more into your calves it's those little changes those little subtle changes that make
18:41such a big difference bring it up two three and down are you holding at the top for a split second
18:48right there and down 30 seconds left finish this off and bring it up again up two three back down
18:57focus on something that's not moving a fixed point and that is going to help you so much with your
19:03balance really focus on that if you want the challenge to finish try not to let your heels come
19:08on uh hit the ground and down lift them up two three last one up two three and release it nice
19:20good job loop i'm gonna stay with the blue loop because you know why it's the first lower body of
19:28the week i feel good i feel strong that's where you should too so yellow green or blue blue is gonna
19:34be the more challenging by the way this is the last week where i let you put the loop around your
19:38thighs so you better enjoy it right now so first move single side you're gonna go front kick remember
19:45the knee stays bent finish the quad we're gonna go straight into a kickback second exercise then you're
19:52gonna switch sides front and then back we're gonna see how your balance is to finish this off remember
19:58as you go through a burnout that's exactly what it's supposed to be is a burnout so when you go
20:03into a single leg exercise at the end balance should feel off you should feel a little wobbly that's
20:09exactly how it should be three minutes to finish this off let's go get ready get set and go lift up
20:18and pulse the pulse means that there should not be full release out of the resistance of the loop the
20:27loop should have some sort of tension the entire time if you release it all the way and it looks like
20:32that i want you to lift it up even more but remember the knee stays bent just enough to where
20:39you don't lock out any joints and then you're squeezing into your quad as you lift lift up and
20:45back down and then how's the leg that's on the floor that's having to stabilize that's holding all
20:50your body weight right now and stabilizing everything so it's working as well this is not the only thing
20:55it's working all of this is working your whole lower body same leg is going to go back into the
21:01kickback ready set go shift your body weight forward just a little bit and then kick it back
21:08and there's the pulses if you need to lean a little bit more forward that's fine for the balance but if
21:15you lean too far forward that's going to start to throw you off the idea what we really want to try to
21:20go for we're trying to go for a vertical body posture and then pushing straight back through
21:26your heel and then that is how you work this thing right here squeeze it and then release but again
21:34think of the pulses not going full release all the way down lifting up back down you've got it we're
21:41going to switch sides front kick ready set go kick forward oh yeah and i know it's mean but now you're
21:51using the leg that's tired to support the body weight on this leg well i got two legs so i didn't have a
21:56choice this is how you got to do it and again you're burning everything out so lift up bend your knee
22:03pulse it squeeze it you've only got these two exercises left so everything should feel shaky
22:10shaky shaky quakey quakey that's how it works and if it rhymes we're gonna use it that's pretty much
22:18if you haven't learned anything yet i like to rhyme it out and then we burn it out to finish off kick
22:24back back side in three two one let's go shift it kick it back remember if you need to lean forward
22:33just a little bit that's fine but ultimately you're going for vertical posture straight up and then
22:39kicking back that is how you know your leg your glute the lower body is doing all the work right
22:46now so you lock in your core you kick right back and you push and then if you always want if you
22:51got a mirror you can lift your shirt up and check yourself in the mirror if you have a mirror if you
22:55don't you should get one because then you're going to want to watch your progress straight lift back down
23:01helps with form two but you got to finish this less than 10 to finish off stay in the pulse balance if
23:09you need to tap your toe oh my goodness in three two and done who just walk over here get rid of this
23:21thing step out of it safely get rid of it don't want it don't need it until the next time quad stretch
23:29balance on one leg and give me a quad stretch if you would please if you need to hold on to something
23:36a wall a table a person if i had a person i'd hold on to him but heel into the butt knee down hips to
23:44the front feel the stretch all the way down and this is how you know you really got a good quad
23:52stretch is when you stretch it out you can feel it all the way down the side same leg put the forward
23:57heel down toe up stretch back hamstring now this one i'm gonna let you drop your back just a little
24:07bit and then think about the stretch all the way back that should feel nice
24:11same leg step back all the way calf stretch heel down get your heel down first and then once you're
24:21set into this you can push your body weight to the front tuck your pelvis underneath tuck your hips
24:27underneath and push forward it's gonna open up the hip flexure that's kind of nice uh-huh
24:32and then let's do everything on the other side to finish quad stretch
24:36so how you feeling good you got upper body you got lower body you got knocked out in week three
24:44you're already going into this through everything and as we're introducing these tempos as we go
24:52through the tempo so this is your second day doing the three by one tempo you'll start to feel that
24:57as we go through i'm talking about changing your weights lighter weight here step back calf stretch
25:04and remember that no matter what we go through on this the whole goal every single workout my goal
25:12in this with these workouts in this program is to continue to challenge you tilt your hips underneath
25:17and push your muscles push your body further than it ever has gone before so if you finish off a week
25:24and you're like okay i feel really good and we come into the next week and i change tempos on you and
25:28you have to go lighter that's the idea that's the whole idea is to keep pushing you to help you make
25:34you stronger fitter faster better however you want to be so speaking of we're going to do that again
25:41tomorrow with core cardio so i'll see you for core cardio that was really good i'm going to leave
25:47because core cardio is coming up that's going to be really hard
25:50you
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