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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right welcome back we are in week two day five going right back into upper body you knew
00:13this was coming though because you did lower body yesterday upper body today you're starting to see
00:16how this works yeah you get it okay burnout is what's happening today in terms of your format
00:22which means we do one exercise three times through and then you go into your burnout with the loop so
00:28let's get set let's get ready and let's get warmed up open up your chest start with them chest openers
00:35bring your hands across your body and then open up bringing it back down the good news is i gave you
00:40a few days for your upper body to recover right you did lower body yesterday so your arms feel all
00:47strong your shoulders your chest your back feels ready to go of course it does even if it doesn't
00:53you still got to do this as we get into this we're still staying in the tempo world of two and two
00:58and today we're really sticking with it all four weighted exercise i want you to really
01:03dial in the two and two okay it's your last chance to do it for the week all right so take your hands
01:09down onto the thighs arch your back up feel the stretch cat stretch big curve in the spine that
01:16should feel wonderful and then flatten back out push your butt down lengthen back up oh it does feel
01:24really good should feel good too as you drop down even after yesterday right into the hamstrings and
01:29the glutes always feels nice on that one give me one more flatten out curve up and then roll it up
01:38and then give me a little forearm stretch forearm bicep gonna finish this off with some bicep curls
01:44today so you got to really make sure that everything is loosened up roll it out other side
01:49and we're gonna get to work so first exercise is going down today is gonna be a chest press
01:54and as i mentioned we're staying with your two and two your two by two right so it's two up two down
01:59every single weighted exercise that you're doing today is that so be ready for it have that in your
02:05head in terms of your weight selection because with your weight selection if you notice when we go into
02:11the two by two you're not always gonna be lifting that heavier weight right so again as i've mentioned i keep
02:17talking about this i'm gonna keep telling you over and over again that is the progressions are going
02:21to be a little bit different as we change your tempos but start with what you think you can do
02:26i'm going to start with 25s and then always be ready if you need to you can go a little bit lighter
02:30have your loop nearby because you're going to go into after your chest press three times through we're
02:37going to go into looped pullovers that's going to be your burnout move for the 45 seconds but with the
02:42chest press what i want you to really focus on today is thinking about where you should be elbows
02:46just below your shoulders staying right in line with the chest as you press up and then right back
02:52down no matter how many times i say it i know people are still going to bring it up into their
02:58shoulders so let's not do that all right so let's get set pick the dumbbells up let's get ready and we
03:03are working upper body in three two go press up two down two that is your tempo that is your home
03:13that is where you're going to be this entire workout is your two by two lifting up two down
03:20two because you're here for so long especially with 60 seconds you got plenty of time to figure out
03:27where you should be feeling it where you shouldn't be feeling it all right so we're going to talk about
03:31it where you should is in your chest not in your shoulders if you feel like that you are straight
03:38line from your dumbbell to your shoulder all the way to the other side that means you're going
03:43straight up and you're pushing too high up bring your elbows in you push it up and down two you should
03:50feel that difference the minute you pull your elbows downward towards your body you're going to really
03:56feel it in the middle of the chest stay with it you're coming up to the last few seconds
04:00nice and three two one set that down come on up and then you can just take your hands behind your
04:07back and lift the chest that's going to be your quick little stretch remember you only have 15 seconds
04:12so that's it that's all you get pick up the dumbbells lay on back down get set get ready and
04:20we're going round two press it up two down two you're going to start to fatigue right this is where
04:28endurance starts to come in so the thing that's going to happen as you know is you're going to
04:32start to bring your shoulders up you're going to start to try to shrug so if you need to this is where
04:37i want you to lighten your weight start to lighten the weight that's why i said have some lighter weight
04:42ready to go and that's going to allow you to keep moving to the tempo for the full 60 seconds down
04:49two up two right i got 25 pound dumbbells and i feel it i might even drop that's okay
04:58that's good that's what we want right as we're going through this and this is really as you've
05:04already discovered in this program you got to check your ego at the door thinking oh i can lift
05:08heavier weights i changed that mentality very quickly on this one and even happens with me too
05:14as we go through this but i know i'm still getting so much last one bring it down and reset i'm gonna
05:20grab some lighter weights real quick because i don't want to lose my form so i'm gonna get ready
05:26lay on back down come on down get set get ready and press up and down up two down two when you reach
05:39that fatigue point and you go to lighter weights they still feel heavy that's not the way it works
05:47when you think about oh i'm gonna lift lighter weights and it won't be as hard it is that's the
05:53muscles saying man i'm tired i don't want to do anymore well and you say too bad keep going and
05:58that's exactly what we're doing is we're pushing them to get stronger stay with your tempo up two
06:04down two 30 seconds left this is your third set so you're finishing this off before you go into the
06:10burnout and that's how you know you've got the right weight where you're almost to the point where
06:15you're like joel i got almost nothing left and i'm like great that's how you know you're doing it
06:19keep the tempo up two down two you've got this stay with it less than 10 press it up back down
06:30last one two down two get rid of the dumbbells grab your loop whatever loop you want to do yellow
06:38is the easiest green is medium blue is hard i'm sticking with yellow because there's not much left
06:42in my chest and i want the loop pull over create tension in the loop bring it back overhead and then
06:48squeeze the chest together let's go bring it up overhead you don't have to go all the way
06:53but now i want you to really think about trying to create the tension and squeeze in your chest
06:58as you come back that constant tension of the loop and you'll feel it as you bring it back you can feel
07:05your chest start to lift right a little chest lifting why not lift up and back out
07:12this is not very much resistance in the grand scheme of things but it should feel like a lot of
07:22resistance that's how you know that you're doing it right in the burnout 10 left open up close it
07:30you've got time for two more last one and done bring it down get rid of that okay come on up
07:42you are not going to need the heavier dumbbells so change them up we're going into lateral raise
07:49going into shoulders and i want you to think about this for a second in terms of your weight selection
07:55a lateral raise longer lever further away from the body in a two and two a two by two tempo with a
08:05lateral way raise ways lateral raise means lighter weights i'm going to tell you that right now these
08:12are 10 pound dumbbells up two down two is going to get heavy very very fast okay then you're going
08:21to go into your loop i'll tell you about the post delt pull in a second but for now i want you to
08:27focus on what's coming elbows in lock them in a bent position you're going to lift up straight away from
08:32your body and we're working ready set go up two down two that's your tempo that's where you live
08:42for 60 seconds of a lateral raise that's a lot but i know i'm getting so much
08:48we talk about levers longer lever is further away from your body i don't want the elbows bent at the
08:5690 degree angle here i want the long lever away from your body but never lock out a joint always keep
09:01the elbows locked in that bent position so they always have that slight bend and then there's no
09:07shrugging there's no pulling the chin in nothing else moves but your arms and if you're doing that
09:14then you'll feel that right into the middle part of your shoulder and back down but if you have to
09:19have your elbows below the weights i need you to lighten the weight up if you can lift the dumbbells
09:25really high up then you should go heavier weight it's a little bit of a dance and trying to find
09:30the right weight last one lift it up two down to set it down ask yourself how did that feel
09:39i'm already starting to feel it and i want to keep that momentum going so i'm going to drop weight a
09:45little bit seven and a halves seven and a halves you never thought that would feel heavy but it does
09:50doesn't matter how heavy it is let's go right into it so think about this lift up two down two
09:58kickstand your feet if you need to so nothing else is moving but i want you just to really focus on
10:05that line that straight line as you lift up from shoulder to elbow to wrist so there's nothing coming
10:11up high there's nothing coming up low it's just a perfect straight line for two up and two down
10:18lift up two down two 30 seconds left i'm going to tell you right now i'm going to end with fives
10:25nothing wrong with that i have no ego in this it's not going to bug me because i know it's coming
10:33and this is the whole point of progression that time under tension tempo training is just brutal
10:38it's just mean but we do it because it works lift straight up and straight back down you got it
10:45almost done you get time for one more last one bring it down
10:50just gonna go ahead and grab these real quick and come right back over here
10:56got the fives they're gonna feel heavy use our two no matter what you're using let's finish it going
11:03third set ready set go up two down two we talk about it i keep telling you constant motion
11:14so if you are able to do a couple reps with whatever weight you have and you stop
11:20because you need the break i want you to go get lighter weights so the whole rest of this set
11:27is constant motion up two down two no stopping that constant movement is really how we're building in
11:35the endurance to your muscles 30 seconds left five pounds feels like a lot as you're lifting up
11:42and bringing it down up two down two i don't have anything lighter than five pounds so this is what
11:50i'm set with but if you got lighter than five and you need to go with it then go with it but finish
11:55this off you've got it less than 10 down two oh my goodness got time for one more lift up two down bring
12:06it in quickly grab your loop sticking with the yellow on this one because you've never done
12:11this move before i want your arms out create tension pull straight back into a high rear
12:18delt pull in three two one open up pull back and then bring it in when i say rear delt pull this is
12:27what i'm talking about rear delto keep going this is your rear delt we want to create a nice rounded
12:32shoulder look and you do this by pulling up and back and the way we do it is to keep our elbows high
12:38versus pulling in we don't want to work necessarily back muscles right now so we keep the elbows up and
12:44you'll feel that right here right in the back of the shoulder yeah that's what we're doing so that
12:49rest of the time pull up and back shoulders are about shot that's how it should be right finish it off
13:00coming up five seconds left three two one set it down throw it away
13:10going into some back rotating row this is going to go into a medium weight and again with your twos
13:20i'm going to change my mind on this one i'm going to go 17s because i'm rotating now the rotating row
13:27set the feet wrap underneath the hips coming into a regular setup for a row but here's the difference
13:34i want your knuckles to come towards the front and then as you lift up you're going to rotate up into a
13:40regular row back down rotate the knuckles back out as we do this up two back down two that rotational
13:49movement is going to allow a little bit more of an extension into the back right we get a little bit
13:54more of a stretch into the muscle and then we really activate by pulling the elbows in remember
13:58you're going to keep them nice and close as you go through this all right so pick them up
14:03two by two tempo rotating row ready set go lift up two down two think about your setup your core
14:15right as we're bent forward i don't want to have anything hurting in your lower back so if you're doing
14:22that and you feel like you're pushing your stomach out or you have that arch you can kickstand one
14:27foot back bend your knees a little bit and that should help you as you're coming up up two down two
14:37feel the weight now where we've shifted i was just talking about rear deltoid now i'm going right into
14:44the back muscles so as i lift up i'm coming up towards the side of my body and right back down and
14:49you want to think about that as you come up you're not shrugging the shoulders it's not a shoulder
14:55shrug it's a lift up back down you got less than 10 finish it off got time for last one two down two
15:05set it down and roll your shoulders out right so think about where we're really pulling in pulling
15:12up and back getting into those back muscles right so pick it up let's do it again get set i like the
15:21kickstand on this one get ready let's go pick it up two down two that tempo it changes everything
15:30doesn't it we're like man i was repping these out last week what happened slowed you down when you slow
15:36it down you're gonna really find it's gonna change the weight but it doesn't mean you're not working
15:41harder doesn't mean you're lifting less you're just lifting for longer that time under tension
15:46works every single time right and that those words time under tension those three words are going to
15:51be ingrained in your skull if they're not yet straight lift and back down if you're starting to
15:58shrug if you're starting to try to have to use momentum to pull up i want you to lighten the weight
16:03to stay with perfect form the entire time lift up two down two up two you got it don't lose the tempo
16:13got time for one more up two down two bend your knees and roll it out lift your chest up a little
16:24torso rotation got one more time through before we go into the burnout so bend the knees pick them up
16:30get set number three here we go ready set go up two right back down think of all those things that
16:41you should be focusing on when we work at the muscles in terms of form right so we're not going
16:46to look down at our knees i want you to look a few feet in front of you flat back yeah core comes in
16:54that means your belly button drawn in towards your spine and you're not trying to lift your chest up as
16:59you go through so i'm not going to lift my chest as i do my row i'm going to stay stationary stay flat
17:04stay loaded up so i can really get into the back muscles and back down up two down two told you it's
17:14a two by two day all the weighted exercises getting in the tempos getting your body used to it right back
17:22down lift up two down almost there stay with it finish it off bring it up and down last one bring
17:33it up two down two nicely down all right grab your loop going into the looped bow pull one of my faves
17:43for the back your hands are going to be out i want you to lift up and pull back and then the other way
17:49all right let's finish this off and feel really cool at the same time ready set go open up it's
17:55just like you're pulling an arrow back in the bowl a bow and then right back in so your chest is going
18:01to open just a little bit that allows you to really get the pull but i want your hips to stay square
18:06hips are staying square so you get the twist and then you pull the elbow back and really feel
18:13the back muscles contract right and this again even with the yellow loop should feel challenging
18:20open up and right back open up right back it's only 45 seconds but man it could feel like a lot
18:30that's how the whole idea of a burnout move one more each side last one and done nicely done only one
18:40more to go you got three down one to go biceps and think about biceps for a second hmm thinking
18:51i'm thinking about it all right i'll start with this i'm going to do my 12s i'm going to start with this
18:56and the reason i'm thinking about this is because again as we've been working through that tempo
19:00two by two that is a very long time to curl up back down full release and then have to come back up
19:08so i'm going to start with the 12s guarantee you'll end up at the 10s again that's the whole idea
19:13is to get to that point we finish with a looped bicep pulse burnout and that's it all right so block
19:19number four to finish off your upper body for the week you're doing great i want you to stick with
19:26this and think about your form though pin the elbows in just like we talk about into your hammer
19:32curl set your feet kickstand whatever you want to do we're working two by two ready set go lift up
19:37two back down that is slow and that is going to be painful in a few in a few i don't even say a few
19:47minutes a few seconds really as that goes lift it up two back down up two down two really think about
19:59where it should be feeling right so we go full extension and we do pulses a lot but in the dumbbells
20:05we don't do pulses because i want to see full extension as you come up and that's where you
20:09stop now you're going to come all the way down and lengthen out the bicep muscle not locking out
20:14the elbow you just lift up two back down the elbows are pinned to the body it can't move so that means
20:23nothing should be coming away i see so many people do their curls like this that's called cheating on
20:29your curls don't do it lift up two last one bring it up and down set it down we'll do my favorite
20:39stretch on each side it helps the grip it helps the forearms it helps the bicep it helps with everything
20:45all right pick them back up get ready i'm gonna stay with these as long as i can but i'm gonna drop
20:51the minute i can't let's go pick them up down two lift up two down two when it comes to your elbows
21:02make a point here i talk about pinning your elbows to your sides everybody's different your body's
21:08different so if you can't pin them to your sides and that's okay it's okay if they're flared out a
21:14little bit and you're curling up and still back down so when i say pinned it doesn't mean physically
21:21you have to always push your elbows into your sides and they have to be touching that's not
21:25always going to be the way it works but the point of that is even if the elbows are out a little bit
21:30you can see that they're not moving front to back they're staying in the same spot so you have that
21:36natural alignment everybody has a little bit different in terms of body type so you're going to
21:41stay lifted and right back down but imagine your elbows staying pinned last one up two down
21:50two set it down shake it out i'm going to keep giving you all these little tips and tricks as
21:56you go through this that's the idea is every single time no matter how long you've been lifting
22:00is to get a little bit more out of it third time pick it up let's go up two down two 60 seconds
22:09to finish this off as you're getting through it this is exactly what i said i'm going to do this rep
22:15i'm going to bring it down i'm going to change the weight i'm going to go right back into work
22:19that's how fast this should be even if you have the dumbbell sitting next to you you may not have
22:24your weight rack sitting right next to you that's okay i want you just to go quick transition so by now
22:28you're at the end towards the end of week two you should know how this works and what i expect
22:33is to have your weights close and just keep moving 30 seconds left two down two as you go through it
22:41nice 10 pounds feels like a lot straight up straight down oh my goodness you got it though let's finish
22:52this off because you're done after this well with the burnout then you're done after this you're almost
22:57done you're almost done stick with me come on lift it up last one two down two and send it down
23:05quickly grab a loop now we're going to pulse it out to finish oh my goodness let's see what you got
23:13left in the biceps 45 seconds elbows in now you can push them a little bit towards the front of your
23:18body we're going to pulse it ready set go pulse up and back down what i did is i brought my elbows
23:25we haven't i talk about pinned to the side now if you want to bring them more towards the front
23:30this is going to load them up even more and then you can just stay in the pulse the loop doesn't
23:36have to be a lot of tension right now you probably even can't you shouldn't be able to put a lot of
23:41tension in the loop but just enough to activate and then stay pulsing middle range right no bottom
23:47no top just stay pulsing and right now you can even look at your biceps and go whoa that's how you
23:54should do it as you keep lifting you got this to finish off oh man come on you got it almost done
24:03in three two one done take them out and bring them back and what do you think we're gonna end with
24:13give yourself a low five stretch it out and now as your biceps are completely burnt out this should
24:22feel really really good that full extension all the way down through your forearm bring it down
24:28that's why it's one of my favorites one of my favorite stretches right there
24:32yeah you'll feel as we go through this with dumbbells i've mentioned this before but you're
24:41gonna feel it the grip strength right and it's the best way to work on grip strength is just to keep
24:46gripping things and you're gonna do that right so take one arm across shoulder stretch bring it down
24:51away from your ear try to drop it low we work through that with the flexibility mobility workouts
24:55is it just really focus on trying to drop the shoulder down and once you do that you can let your
25:00head drop the same direction your hand is going take your time though don't try to force it
25:06just let gravity do its work just let gravity do its work right there bring it down get set into
25:13the shoulder stretch that feels good yeah that's the best part of the workout is the stretch at the
25:24end take your hands behind your back pull your shoulder blades back and down feel your chest open up
25:29reach and look to the sky and big deep breath in back out roll the shoulders and then just let your
25:41arms fall because that's about as useful as they are or they're gonna feel for a little while so
25:46just like that you're done that's the thumbs up i can give you and you've only got one big day left to
25:52finish off week two day six is coming up which is you know that means total body so be ready for it
25:58i will see you back right here manana good job nicely done
26:02you
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