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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right week three day four going back into your upper body you've got super burnout that's all i'm
00:12gonna really tell you because everything else you know you love so you save your loops till the very
00:17end you're gonna need your dumbbells to get rolling but first we go into the quick warm-up
00:22so open up your chest bring it back in and you know as i always ask you how you feeling
00:28feeling pretty good yeah coming out of that little core cardio workout i mean i say little but it you
00:35know it's a bit of a doozy as you go through this so as a reminder on the upper body is in a reminder
00:41on this week really is you're working in the tempos right you're working that three by one bring your
00:47arms up into goalposts start to rotate in so as we work on that tempo and as you experience this
00:52through the first two exercises uh first two workouts of upper and lower body you saw in terms
00:58of your weight selection sometimes you got to make those changes sometimes you're not you're not going
01:03to be lifting the weights that you thought you were going to as you maybe started with in the first
01:07couple weeks ita to finish you create the i with the body you create the t and you create the a and
01:14if there's not a song called ita someone needs to write it because there's another song with other
01:20letters but we can't say it because we'll get in trouble licensing we know what song i'm talking
01:25about ita finish this off lift it up back out and then down open your chest last one and then let's
01:36go into it so as a reminder with the super burnout at the end we go with the super sets uh two exercises
01:43back to back doing them alternating ways so you're going to start out on the floor with a double
01:48dumbbell chest press working the tempo we're going three up one down and then one dumbbell
01:55for a pull over into the move so choose your way accordingly i'm going to grab i'm going to grab my
02:0122s we're going to work on the 22 and a halves today is what we're going to do is bringing it down
02:07on the double dumbbell press as a reminder you can press up you're really squeezing the dumbbells
02:13together to get the lift into it and then hands up underneath the bell if you want to go a
02:18little bit heavier you can it's up to you as you pull it back over all right so choose your weight
02:23accordingly i'm going to come around this way just because i like this angle better get ready to get
02:29set on this one so a little trick on the dumbbells as you're starting to go heavier on the bells is to
02:34put them onto your thighs bend your knees and let the weight help you come down that's the easy way
02:40of doing it so let's think about the form on the double dumbbell press i really want to make sure
02:45that you're squeezing those bells together coming right in line with the middle of the chest and
02:50press up all right so let's hit the tempo get ready get set at the bottom in three two go press up two
02:58three and right back down up two three and down once you get your tempo we really start to think about
03:09all those things that we where we should be feeling it right not should be feeling it and what i mean by
03:14that i'm going to put the dumbbells down you keep going but this is what i really want you to think
03:17about because as you go into a chest exercise you're going to start to come in and you're going
03:23to start to push the dumbbells up i'm going to do it wrong with no weight so i don't hurt myself
03:26that's where you start to feel it in your shoulder but if you bring it in and really think about
03:31staying loaded in the chest and right in the middle you're going to get more where you should be
03:38which is in the chest bring it up two three and down up two three squeeze in as you press up
03:48and then release nice last one two three back down one dumbbell comes down and then let's get your
03:57hands set remember right up underneath the bell firm grip on the dumbbell elbows locked in the bent
04:02position we're going to bring it over to pullovers ready set go open up and bring it back down i want
04:10you to relax your shoulders no tempo on this one just bringing it back and bringing it up we'll call
04:17that you can call it a single rep no tempo rep whatever you want it's basically what we did in week
04:22one but it's still that constant motion maintaining smooth movement the entire time bring it back over
04:29and back down up to the top working the lats down either side of your back and then you squeeze
04:37as you come up to the top so you get a nice little chest pump as you bring it open and then squeeze
04:43your chest as you come back think about where you should be feeling it and where you shouldn't be no
04:49shoulder shrugs on this one and if you feel that your neck is getting pushed into your body as you open
04:56your shoulders up overhead i want you to focus on a little bit less range so you don't go back as far
05:01but stay right here and then focus on really squeezing back up you got time for one more
05:06back and bring it down set it down if you need a sit up to have your little extra help on the weights
05:16that's fine but lift them back up onto the thighs get set get ready push the bells together ready set go
05:25press up two three back down up two three and down if you feel like that you're trying to push your
05:36elbows underneath the weights and you feel your elbows slide down the sides then i want you to
05:42really focus on pushing the bells together and the more you push them together the more your elbows are
05:47actually going to come outward away from your body that's how you know you're getting good push
05:52into the dumbbells and then right back down up two three and down up two three release and as this is
06:04getting into those that time under tension it should be feeling heavier as you come up and back down i feel
06:11it for sure pressing up and back down less than 10 two three release up two three you got time for one
06:22more push it up and down last one i felt those last couple of reps where you almost feel starting to
06:30a little feel shaky shaky a little muscle shake all right get set get ready hold on to the bell
06:37let's go right overhead bringing it back and bringing it up every single time you do a pullover
06:44the first couple reps in the first set might feel your shoulders that were that mobility right the
06:51rotation where you might feel a little bit tightened up but the more you do this and i'm feeling it right
06:57now my shoulders are opening up even more that allows me to get a little bit more in terms of my range
07:02but we're going to stop right before the bell hits the floor bring it back stop and then squeeze your
07:10lats down either side of your back to lift up and then bring it right back to the top nice control the
07:18weight exhale always make sure you breathe through the movement lift it up back in overhead
07:29keep going less than 10 bring it open all right got time for two more finish it off
07:37bringing it back and up last one feeling the shake yep and time bring it down good job all right here we
07:49go change the weights going into round two block two you're going to need lighter weight because we're
07:54going into single arm exercises both of this is a single arm exercise so i'm going to grab a 15 for this one
08:01you'll see why first exercise we have been working in the double dumbbell press military press now we're going
08:07to go a single arm press pressing up back down we're going to really lock in and isolate this one arm and the
08:14way we're going to do that is into the overhead press second exercise bringing in the front raise the front raise i want
08:21you to have neutral grip just like you were doing a hammer curl then you're going to lift up rotate your
08:26arm up into a front raise and bringing it back down the kickstand position is really going to help you
08:32as you lift and back down the reason we're doing a single is because i want no momentum whatsoever on
08:39this and tempo wise we're going to go three two one we're going to do the three by one tempo in your
08:45overhead press and then regular lifts in your front raise sounds fun now you see why i did the 15 pound
08:54dumbbell all right get set get ready and let's go up two three back down up two three right back down
09:06slow tempo in an overhead press is a lot so i want you to make sure that if you have to go lighter
09:15you do that but with one arm you can really focus on how you're pressing as you press up you should
09:23almost be able to see the dumbbell if you just put your eye line up you'd be able to see the dumbbell
09:28if you are pressing up and it's behind you then that's going to start to lift up and arch the back up
09:35and i don't want that i want to lift and then right back down up two three release up two three
09:45and down how's that shoulder feel yup feels good doesn't it as you lift up two three back down
09:54we got time for last one and bring it down all right what i'm going to do is i'm going to go a
09:59little bit lighter on this one because again it's you're really loading up one arm actually i want
10:04a 10 on this one there's a lot of work into one arm so get set get ready and let's go lift straight up
10:11right back down up and down you're going to see this time to time in this program where we're not
10:19always going to do double arm movements or double leg movements you've seen staggered deadlifts
10:26you've seen all these different types of bicep curls and rows and when we do single arm movements
10:32or single leg movements back to back like we're doing today what are we doing increasing time
10:38under tension by just that one little change it makes such a difference and i've got a 10 pound
10:43dumbbell and i tell you right now it does not feel like 10 pounds it feels like 100 pounds lifting
10:48straight up and right back down lift up and down remember it's not about how much weight you lift
10:54it's about how long you're lifting the weight that's what this program is all about as you know
10:59straight up straight back down oh you got it three two last one and set it down
11:08now that this arm feels like this let's get the same arm to match so grab the dumbbell let's get set
11:17switch your feet on the kickstand lift it up and let's go press it up two three right back down you
11:23have your other hand on your hip if that helps as you press up i want you to focus on again
11:28pressing up slightly in front of you that means you really can see your eye line with the dumbbell
11:36you can follow the dumbbell as it goes up and goes down without trying to lift your head up i don't
11:40want that but i just want you to be able to follow that so that means you're pressing up
11:44and you're not staying right in line with the shoulder but you're bringing the elbow in enough
11:49to really lock in to the muscles that we want two three back down finish that off with your tempo do
11:59not lose the tempo up two three if you're drop setting on this one totally fine i expect it two
12:07three and down you got that whoo getting there got time for two more last one up two three and bring
12:20it down oh my goodness just saying bye to your shoulders today is pretty much what's happening
12:27all right neutral grip neutral alignment lift up rotate it up single time ready set go lift up
12:34and back down lift up and back down you have that rotation as you come up but again just like when
12:42we go into a lateral raise where the dumbbells i always talk about your height front raise is the
12:48exact same thing you'll see as the dumbbell lifts i'm not lifting above my eye line lift up and right
12:54back down so if you can lift higher than this without swinging then i need you to go a little bit
13:00heavier weight now if you can't lift the dumbbell up to that height without bending the elbow and
13:06letting that drop like that then you go lighter weight it's that dance that adjustment of your
13:11weights and you dial in what weights work best for you and that's how you get the best results
13:17stay with it lift up back down oh my goodness you got this less than 10 come on lift it up
13:27back down shoulders are about to be done in three two and release it
13:37oh how that kind of hurt all right terms of weight selection two exercises actually i'm gonna bring
13:47i'm gonna do the 12s 12s and a halves we're gonna go into triceps and then biceps to finish
13:53single arm w kickback we've done the w kickback before but now we're working on the single arm
13:58so you get set elbow comes away from the body you're gonna kick up and out and then bring it
14:04right back down and then you're going into your hammer curl remember the elbows stay in close to
14:10this so we have that neutral grip that neutral alignment just like we did three two up and right
14:14back down w kickback no tempo three and one for your hammer curl so get all the weights set i'm
14:23gonna have the weights ready to go here on your tricep i really want you to focus on keeping
14:28everything flat and then right into the 90 degree angle let's go into it three two one kick it up
14:37and right back down relax everything back is flat and you see i'm bent forward more than i normally
14:45would if we were doing the row that's fine but watch the angles 90 180 straight out if you were
14:53pulling the dumbbell up into a curl and you see like this and this is what i normally see when people
14:59are doing this if you can do this you need more weight all right so kick it up and then right back
15:05down but you'll see that space in between my side and my elbow that's fine that creates that w movement
15:12as you bring it down that creates that w alignment so you can really go into the back of the arm the
15:21triceps or the cul-de-sac i like to call it the horseshoe all these different nicknames for your
15:26triceps as you lift it up and right back down i don't care what you call them i just want you to work
15:32them lift it up last one and release it set it down hammer curls into your tempo so set the feet
15:42pin the elbows in you know the rules you know what i expect on hammer curls get ready get set and let's
15:49go up two three and down this is where you got to really focus to keep the elbows in because it's
15:58going to be very easy to roll out and let your shoulders start to help and at the top i don't
16:06want that i want your elbows in lift up two three and down no swinging leaning back and releasing it
16:16kickstand a foot if you need to get your balance set right here lift up two three back down take your
16:24time squeeze the elbows in as much as you can to keep them in place and the hammer curl you can feel
16:32that right it's not just your bicep you're also getting some nice forearm work grip strength all the
16:36good stuff as we go through this lifting up three and down time for two more last one up two three and
16:49release make sure you switch sides make sure you switch arms go into the w other side get set into
16:58the kickback if your elbows are in on this one now i want the elbow to come out a little bit
17:02create that w movement ready set go lift up and back down on the kickback as we talk about a 180
17:12the 180 means you're extending all the way out right a 90 degree angle is here a 180 is going
17:18straight as you can doesn't mean that you're locking an elbow out though so if you can go all
17:22the way up and lock out your elbow that's also means you could probably go a little bit heavier
17:26just a little bit to where it allows you to not lock out but you should be lifting up and squeezing
17:32right there you can see the back of the tricep back of the arm is locked in squeeze up right back down
17:37lift up back down focus again where should you be feeling it back of the arm not the elbow joint
17:46not anywhere else working the tricep working the cul-de-sac call it whatever you want lift up
17:53actually make up a name that's what i want you to do you're working it so hard you can name your
17:56triceps lift it up back down up back down last two time for one more and time nice set it down
18:09oh i love those those are fun that's again that fills out your t-shirt makes your t-shirts look
18:17good and this will work the front part of your arms elbows in hammer time let's go lift it up
18:22two three release last exercise last block of work before you go into your burnout so this is where
18:30you get into that point that fatigue point yeah you go into it lift up right back down the fatigue point
18:37is coming the fatigue point you should be at because when you get to the burnout you're just
18:43like oh good lord we gotta go through that yeah you do that's a good thing right we're going through
18:48it so lift up two three and down up two three and down squeeze in uh-huh as you get in those last
19:01seconds of every single 60 second block you're just like oh my goodness this is heavy i don't
19:07care what the weight says mine say 12 and a halves and they are heavy i'm feeling them less than 10
19:14you got it at time one more lift it up two three and back down nicely done burnout let's go into this
19:26you are going to need a loop but you're not going to start with it but have it close by
19:30starting out on the floor going into push-ups and today for funsies i'm going to bring in tempo
19:39so you're going to come down to the floor you're going to give me a push-up of a tempo to three
19:45and push up so you're going to give me the three by one tempo and then stay on your knees just grab the
19:51loop very quickly and you're going to pull it in into an upright rear delt pull we've done this
19:58before just keep your arm straight pulling it back and then to finish it off finish the triceps off
20:03you're going to go three and one tricep extension just to round everything out really nicely
20:11so three minutes of work going through every exercise 45 seconds as you know there's no breaks
20:17there's no transition so you got to go quick so let's get set on this one push-ups three and one
20:21ready set go down two three push up 45 seconds of push-ups after you've done those double dumbbells
20:32and this right now is where you should be feeling the little bit of a shake and a quake in your chest
20:39and if you do that that's great because then you drop to your knees but this is where you keep
20:44moving on a tempo base you don't stop so drop to your knees to keep moving the entire time
20:50down and up down two three push up down two three less than 10 you're going to grab your loop very
21:01quickly go into your high pull ready set go grab it get set right into it bring your arms up
21:10and pull it back i want you to try to keep your arms the same distance as you open and close
21:18that is very challenging right now if you can't then what you can do is you can come in right here
21:25at the beginning pull up and open and then close but right now in the rear delt on both sides that
21:33should feel just just jacked just like there's so much blood pumping through the muscles right now
21:40like there's no way i could get any more yes there is open it up and back down oh my goodness
21:48you got time for two more and then we're going to set and we're going to go into tricep extension
21:53ready set go bring it down three and one three and up bringing it down two three get the extension
22:03all the way down think of it again 90 degrees and then 180 and think about pushing through the palm
22:12of your hand i want you to hold on to the loop you can see that i'm pushing down and that's activating
22:17the back of the arms two three right back down down two three back down almost done finish this off
22:28yep upper body week three second upper body last one two three quick switch let's go down into it
22:38and right back so when you bring your other arm up it should feel like it's harder to bend your arm
22:45because you got so much blood pumping bringing it out two three and back in your elbow is further away
22:53from your body right now that's totally fine you bring it down two three squeeze in down two three
23:01arm is shaking even on the yellow loop the arm is shaking and that's how you know you got into it
23:06right gotten to the burnout finish the burnout because there's nothing left in the upper body
23:13you've got this down two three a few seconds left come on
23:17last one down two three and just do this and get rid of it just don't hit anybody shoulder stretch
23:30oh just why you're here why why work harder even for the cool down but drop it down that should feel
23:37really good as you drop it down away from your ear away from your your chin break it down low
23:42other side open up oh how you feeling are you feeling pumped yeah should feel pumped
23:52okay come on down hands right up underneath the shoulders keep one hand on the floor and then just
24:01open up to the side as much as you're able open up that should help open up upper back as well
24:07other side open and then release arch your back up cat stretch that always feels good especially
24:22after bent over movements lengthen out and then lift your head up push your butt out a little cow
24:30waxing one more time and then release last thing tuck your toes in we'll go into downward facing dog a
24:42little shoulder stretch oh that's nice a little stretch there and then i want you to bring your feet up
24:50take your time to stand up a little stretch roll it out look at you nicely done upper body is done
25:01for week three so that means we're going back into lower body tomorrow so i hope you're ready for it you
25:06will be ready by the time you get back here tomorrow so take the break rest recover see you back here
25:11tomorrow lower body good job and go find the loop wherever it went there it is
25:17you
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