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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right week two day six we're finishing off with total body so you know what that means
00:12endurance training that's exactly the whole point of total body so let's get right into it
00:17go into the warm-up i want you to sit your feet right up underneath the hips you step back into
00:22a shallow lunge and then as you come up give me a twist lift your knee up and twist we'll start on
00:28one side just a little bit of a movement endurance yeah you've been working hard this week you got
00:35five days underneath your belt we're coming into that as we lift up and back give me one more
00:41so i get it switch sides i get it when you come into after upper body lower body twice core cardio
00:49you come into this and you're like man we gotta do total body now yes that is the whole point of
00:54bringing in watch your balance of endurance last one and then come out take your hands together
01:02bring it down as you come into a squat touch the floor and then i want you to lift up bring your
01:06arms up and out and think about a little bit of a arch in the back a curve in the spine as you lift up
01:12open the chest open the shoulders and back down with these exercises don't have to go heavy weight
01:21today you don't need to we're going through again on endurance element so you'll see that we have those
01:27multi-compounded exercises as long as they make sense but they're going to work your body totally
01:34that's why we call it total body last one and then bring it down feet in arms out arm cross rotations
01:41thumb is going to thumbs are going to come down open the chest up lift it open with your thumbs come
01:47down and then reach up bring them up to the sky and back down oh that feels really good after upper body
01:56yesterday doesn't it so we'll do one more to finish that and then let's come into it all right
02:04quick transitions quick change quick everything we're going to need a dumbbell for a static lunge
02:11into a floating leg row the dumbbell is going to be on the inside of the thigh you're going to sink
02:18down into your static lunge come up give me the row while you float your leg second exercise as you come
02:25into this we're going to go into body weight only forward lunge into a side lunge to start forward
02:31lunge step out side lunge staying on one leg the entire time 60 seconds each exercise 15 seconds in
02:39between you ready cool all right grab your weight and choose your weight accordingly like i got 25 i meant
02:47to grab 20 good thing i got time left yeah remember it's about endurance i want to stay with this for 60
02:54full seconds let's get our feet set chest up we go into your static lunge ready set go lunge come up
03:03get your balance row come back before you go into the lunge as always you have balance and you're set
03:14for every single move before you go into it so as you step back into your lunge the dumbbell is in front
03:21of your leg you give me the lunge you come back up and you have your balance before you go into your
03:27row if you want you can have your opposite hand out that's going to help with the balance a little bit
03:32but i really want you to focus on keeping the hips square and if you can't float the leg what do you
03:38do you just step in and go into your row lunge step in row right back if you can though try to float
03:48your leg up uh-huh there's nice little stabilizers on that one less than 10 back down lunge row you got
03:59time for one more down back up good job get the weight out of the way we're gonna go into it where
04:07you're gonna step into the lunge step out to the side lunge forward and side one side only ready set go
04:15step forward step in step outside haven't done a side lunge yet so think about what a side lunge means
04:24it's exactly as it sounds you step out your foot that is planted that is planted in the floor it is
04:31not gonna move you're gonna lengthen the leg out but think about the whole foot staying on the floor
04:36and then when you step out you're coming down and pushing into your heel that means your chest is
04:44gonna drop down your butt is gonna come down and then come right back up introducing this in this
04:52move right here in this workout today probably because you're gonna be seeing it later just so
04:58you know but work on this to get the range get the endurance of the move get some heat into the legs
05:05bringing it back nice down right back out and back in you got time for one more each side
05:14bring it out and back whoo that leg always feel that leg yep so that's why we love that one leg
05:24then we come into the other side so get your feet set get into the lunge get ready get set and let's go
05:32give me the lunge come up give me the row set back lunge bring it up and row on a floating leg row
05:44it's very easy to come up and open your body up open the chest up because you want to try to help
05:52yourself row that weight but i don't want that i want the lunge square get set even if it takes a
05:59second a half second or however long you need to to come up get your balance then row and the more
06:06you do it the more you're going to feel that you can bring your leg even higher this is ultimately
06:11what we're trying to do is we bring the leg up you got to squeeze your booty to lift and then back
06:17down if you need to you tap your toe row back down you should feel the difference is if you really
06:25get set and lift your leg got time for one more last one and set it down good job how's that leg feel
06:36now make sure you switch sides there you go forward lunge side lunge plant the foot get ready three two
06:45go forward step out side you think about range of motion when it comes to lunges you've already done
06:55a lot of different lunges in this program but a side lunge if it's new if it's different you might
07:00feel that your range of motion what i mean by that is how low you can go into the lunge maybe it's not
07:06very low that's fine you're focusing on putting the weight into the heel as you sink down that takes
07:12the pressure out of your knee loads up the quad and the glute right here so you sink down lift up
07:19back out back in down step out load it up good and then you're pushing through the heel as well
07:31when you step down into the lunge push back and you're loading everything up and you should feel
07:36that right you got it less than 10 whoo you got it in three two one shake it out goodness all right
07:51i'm gonna stick with the 20s so now you go two new exercises first exercise on the floor chest press
07:58but we're gonna change up the chest press by going wide this is what it looks like wide chest press
08:06instead of bringing the dumbbells up and in i want you to stay wide and straight line towards
08:12the ceiling there's your wide chest press second exercise you're going to flip over very quickly
08:17roll into a tricep push-up one tricep push-up bring your feet wide enough to allow yourself to push
08:24into a frog position tricep push-up frog so flip over let's get ready i told you it's quick
08:31bring it down get set and let's go
08:35wide chest press let me say it again with dumbbells normally this is what it looks like
08:44you're squeezing your dumbbells in towards each other what i want you to imagine is if you were
08:49actually using a barbell here you wouldn't be able to bring your hands in your hands are set
08:53so this is mimicking having a barbell press to go with dumbbells press down and then straight up you
09:03still stay in line with the chest take your time bring it down push up if your elbows are up and
09:11you're in line with your shoulders that's gonna hurt so bring it down get set into the chest and then
09:17push up down push up oh yeah it is a great chest exercise down last one set them down flip it over
09:31get ready into this on your knees or your toes we're going into a tricep push-up but i want the
09:37hands right here up underneath the shoulders you know what we expect on that let's go tricep push-up
09:45make sure your feet are wide enough as you go into this you go into the frog tricep push-up
09:50frog tricep push-ups are hard so if you need to you drop to your knees and then you push into
09:57a child's pose but make sure you shift your body weight forward enough to go into your tricep push-up
10:03even if it's this micro push-up the micro push-up push back bring it up micro push-up push back bring
10:12it up and then you start to progress from there full tricep push-up on your knees if you're able to
10:18and then if you can you come up give me one push-up bring it back into frog shifting your body weight
10:27back your butt goes towards your heels you create length into your spine all the way down that should
10:33feel really good and then you push it right back into your tricep push-up down and up you've got a few
10:42seconds left three two and one that one's mean which means it's sticking around for the whole
10:53program grab your dumbbells lay on down get set wide press let's go press up down up down think about
11:05the angle here what's going to happen as you fatigue is you're going to start to roll your
11:11shoulders up look i know you just did upper body yesterday so again choose your weight accordingly
11:15if you need to be having lighter weight right now to do these moves correctly good that's how we want
11:22it that's how i want it is to push straight up and back down but if you feel your shoulders starting
11:27to lift up towards your chin that means you go lighter weight you stay relaxed you stay in the
11:33press push up back down push up back down you got this quick movement transitions my heart rate is up
11:47going total body working the endurance you got this lift it up back down in
11:54three two last one and set it down roll it over back into your tricep push-ups
12:04think about that that is fatigued right your triceps are already working
12:09in the wide press so you're already starting to get that secondary fatigue so get ready
12:13choose your option ready set go down push back down push back take your time
12:23on this move i know that that's really mean to go slower but you got to set up correctly
12:30if you go too fast you're going to start to try to do a tricep push-up with your hands too far forward
12:36that's gonna put a lot of pressure in your shoulders you got to stay loaded up
12:39elbows come down and back pushing through the palm of the hands coming to your child's pose
12:45if you're to the point where you have to drop to your knees
12:48to do a tricep push-up to finish you know what i'm gonna say good you got to finish this down
12:57back out down back out i'm dropping too that's all i got left in my triceps that was a good one
13:05yesterday you got to finish this but we're going for the endurance right down back out you got three
13:13three two one nicely done okay i'm gonna keep the 20 here and we're gonna go into your single arm
13:25squat to clean you did this last week as a reminder bringing it down lift up into the clean
13:33right back down second exercise then you're gonna take no weight whatsoever back into the legs we did
13:40the sumo goblet this week but now we're going to go down and do a sumo squat pulse you're going to
13:47stay pulse loaded in the legs and just a little bit of a tiny heel hop where your toes are pretty
13:54much staying on the ground the entire time that's gonna be fun but first grab one dumbbell sink down
14:00squat clean in three two go lift up right back down remember your feet have to be wide enough so you
14:10can squat down right from the side if i see this that i know you're just lifting up and i know your
14:19lower body is tired well that's okay it's supposed to be tired but when you sink down you should really
14:24load the legs chest is lifted up underneath right back down legs down legs down your option on this
14:37is your weight if you need less weight and that allows you to squat down good but you keep working
14:44this entire time and as the dumbbell comes up you drop your body underneath bend your knees to get
14:51underneath the weight and then you come right back down lift up down last one and time set it out of the
15:00way get your feet set just finishing the legs on this one but remember it's about endurance go feet
15:09wider heels in toes out and let's pulse pulse it down and just a little bit of a movement little sumo
15:18jumps i should say little sumo pulse jumps is what i want to say down and up if at this point in the
15:25workout your legs you're like nah nah bro it's not happening so my son says nah bro it's not happening
15:31this is what i want you to do i'm gonna go down pulse once come up come down pulse once come up
15:39that's your mod and i'm telling you it still works but then if you can try to come down stay in the pulse
15:46the entire time and even if you can pulse for five seconds ten seconds you pulse then you come up
15:52release the legs release the tension in the legs come right back down oh yeah that's painful that's
16:01a good stuff that's good stuff right there try not to let your chest drop because you know it's going
16:06to happen in your legs right that's what's happening right now so down pulse you got it in three two one
16:16shake it step out of it walk out of it because that's what you need to do sometimes
16:22before you come into it dumbbell back down make sure you switch sides go into the squat to clean
16:31ready set go lift up right back down take your time as you come down this should be how it looks
16:40when you start and you end your butt should be back loading the legs up lift up and then right back down
16:46down lift up right back down good straight lift and then down the chest should not be dropping to
16:56the point where your butt is higher than your chest that's cheating down load it up and back
17:03load it up and back even if you have lighter weight the 20 pound dumbbell is feeling really heavy right now
17:09now that's a good thing that's how it's supposed to be even if you have five pounds ten pounds your
17:14body's tired from the weak we're pushing through that endurance threshold to make it work harder for
17:20longer keep going up and down you got this in three two one set that down get it out of the way sumos
17:32you can bring your shorts up a little bit you might need it let's get ready let's get set
17:41and ready set go bring it down little pulses
17:46straight down little pulses up to the top and what's your option on this one down pulse lift up
17:55get that full release if you need to on the squeeze at the top then bring it down pulse lift up
18:02doesn't have to be a big jump and you'll see on the feet little up and then down little up and down
18:10and at that point what's happening to the legs they should be screaming at you that's that endurance
18:18and if you need to come up to the top that's i even have to do it right now you gotta flush it back
18:22out you go down pulse up it doesn't matter how long you've been doing this but as you push yourself
18:28there's always a way to get more endurance out of your body and this is exactly what we're doing
18:34going to say give me more endurance all right come down last 10 seconds pulse it little pulses
18:42you got this three two one oh step out of that oh my goodness dumbbell get it out of the way you're
18:53gonna need lightweight finish off with upper body first exercise i'm gonna go what should i do i'm gonna
19:01do i don't know i'm gonna do 15s i might have to change it you're gonna give me one bicep curl bicep
19:07curl lateral raise bicep curl lateral raise last week you did a high plank knee to elbow today we're
19:16gonna add on to it high plank leg lift into a pike knee to elbow bring it back alternate sides
19:25that's gonna be fun we'll walk through it we'll talk through it but first
19:29first bicep lateral ready set go bicep curl knuckles out lateral raise bicep curl rotate it out lateral
19:41raise 15s horrible idea not gonna stick with this i just did upper body yesterday i don't know why i
19:50thought i could do this straight lift straight down so what's going to happen is you just walk over you go
19:56the exercise you switch and you finish it uh-huh that's how fast that transition should be if you
20:04have dumbbells right next to you is i want you to go that quick transition to finish that remember
20:10dropping weight is not a bad thing kickstand your feet if you need to no swinging no momentum and look
20:18it's your last block of total body so you gotta be at that point where your body's tired that's how
20:24you're supposed to be last one lift it up bring it out dumbbells out of the way come into your high
20:31plank get set on this one and you have the option to leg lift or you're going into the pike and the
20:38knee comes up ready set go lift up slow controlled knee towards elbow pike back down other side lift your
20:49leg up you're going to try to create length in your body as you lift up back down but you're going to
20:55keep your hips from opening up no hips open hips are square as you lift the leg knee towards your elbow
21:02bring it back and down the body weight shifts back right over the hands back and down we're not shifting
21:11our body weight forward over the hands that's a progression that we're not doing today bring it back
21:17and down if that's too much you just go leg lift knee leg lift down lift knee lift down otherwise pike up
21:29bring it in bring it back and down you're doing great finish it you got time for one more side
21:38lift it up bring it in bring it back and down come on up we're gonna do that one more time through
21:46and then you're done pick up the dumbbells huh i was wondering if i was gonna sweat today
21:52just kidding i knew i was gonna sweat i knew it was gonna happen curls and lateral raises ready set
21:58let's go curl it up bring it down rotate out and then give me a lateral raise do not lose your form
22:08as we go through these i know you've done upper body lower body you've done everything this week
22:14but it doesn't mean you lose your form it means you lighten your weight so you can finish so even
22:19pin the elbows in and then elbows stay in line with the shoulders do not lose that form at all
22:27ever down lift up bring it open and back lift up down open and back you got this finish this off
22:38it's good you're working you're working hard your body's working hard it's going to respond i promise
22:45you keep going up right back down less than 10 seconds lift up down open you got time for one
22:53more open it up and then fly away you're not gonna do any flying today one exercise 60 seconds left then
23:02you're done let's finish off total body today high plank i want you to give me 60 seconds of perfect
23:10movement high plank take your time get ready get set let's go lift up bring it forward open up and down
23:21really focus on coming back to your high plank every single time your high plank right hands up
23:28underneath the shoulders lift up forward back and down the knee doesn't have to touch your elbow
23:36it just comes forward towards it and if you bring it too far forward you're gonna start to have that
23:42curve in the spine i don't want that i want you to load it lift up and back you're almost there stick
23:49with this till the end lift up knee to elbow back and down come on do not drop just go into the leg lift
24:01if you have to on your knees if you need to to finish you got less than 10 left load it up great in three
24:11two one push back into the child's pose just go right into it because you're already here
24:17high weight oh that feels good this is going to release the shoulders upper body again try to
24:25crawl your fingertips forward and lengthen everything out
24:34all right come up one leg comes towards the front go a little hip flexor stretch bring it down
24:42and forward right hip flexor stretch how's it how's it how's it how's it going
24:49stretching sweating sweating sweating and stretching we should uh we'll name that for the
24:55the next program workout is sweating and stretching and then push back stretch out your hamstring
25:00bringing it down or maybe we'll just make a t-shirt for this program 25 minutes speed train sweating and
25:06stretching i like it all right switch sides bring it around and listen you're finishing up week two
25:16and that's a good way to finish right as we go into that endurance element and you should be by the time
25:22you finish this week is by the time you come to that day six of every single week switch back
25:28sit back into your hamstring as you finish and you come into the end of the week your body should feel
25:34fatigued but in a good way it means you've been working it and it's ready for that that break ready
25:40for that relaxation ready for that mobility and flexibility so don't skip that you're going to do
25:45that tomorrow you're going to roll it up you're going to stand up because after mobility flexibility
25:51tomorrow you're going to go right into week three look at that you are done with two weeks of this
25:57program already it's flying by so well done i will see you right here for a little stretch a little bit
26:04mobility and we go right into week three good job nicely done i need a shower you probably do too
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