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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right you have made it to the end of week three it's day six this total body you knew it
00:11was coming that's it it's just coming you're gonna have weights you don't need loops on that
00:17one you're just going right to work on this one so let's get to work on this one start with some
00:21rotational movement going total body so go for a total body warm-up and as a reminder i mean the
00:28here's the good news there's no burnout in the total body how about that so we got that going
00:33for us but you've got your super sets two exercises back to back 60 seconds working through exercises
00:41that you've already done and then even a few they're going to be a little bit different in
00:45terms of the combinations all right so we're going for a hamstring stretch but this time i want you
00:48to reach with your opposite foot as you come down reach and give me a little bit of a twist
00:52come back reach and twist that might feel a little challenging considering what we just did
01:01yesterday do you remember how could you forget so the legs might be a little tight take your time to
01:08stretch down into that and remember give me one more each side remember that total body is about
01:14working your endurance all right so bring your arms open and close and in terms of that endurance when
01:22don't worry about the weight you remember that i don't care how much weight you're lifting on this
01:27one this is not going to be the workout where i say hey go super heavy take your arm out stretch it
01:33out you've been gripping stuff all week not going for super heavy but we're going for endurance because
01:38by this point your muscles are fatigued your body is tired i know it is but that's why we push it a
01:44little bit harder to get to the end of this and say hey i need you to give me some more all right so with
01:50that said let's get into this we're going to go into your first two exercises you're going to go
01:54into a lighter weight dumbbells narrow squat so feet are right up underneath the hips going from a
02:00narrow squat into the overhead press so think of a push press but you're pushing out of the squat
02:06narrow squat into the overhead press second exercise still staying lighter in the weight one dumbbell
02:11comes into a side lunge the difference is we're going to step back into your split set position
02:17to go into a reverse raise so side lunge set reverse raise single arm so grab your weights you
02:27choose what you're going to do on this one i'm going to start with 15s because again fatigued but i'm
02:32working through it that's exactly what you should be doing get your feet set dumbbells up ready set go
02:39down into your narrow squat press up into your overhead press here's your movement for 60 seconds
02:46you're here for a while so choose the weight accordingly bringing it down pressing up down
02:53press up control the movement and remember when you press up you're not leaning back you can see
02:59the dumbbells come up slightly overhead down press up that's where that total body movement comes into
03:07play here that's why we call it total body because you're working everything and going for
03:12that muscular endurance that's what we're working through the whole thing bringing it down back up
03:1915 pounds starting to feel heavy really quickly as you go through that so remember drop set the weight
03:24ever you need to down pressing up down pressing up 10 seconds left down press up get your form
03:33perfect on every single exercise last one bring it up and set it down choose your weight again
03:41accordingly on this one remember a reverse raise is a lighter weight i'm gonna start with 10 just to
03:47show make sure we're getting right into it set your feet stepping out ready set go step into the
03:54side lunge step back reverse raise working the plane of movement as we go out sideways so you know the
04:03rules on the side lunge because you just did them this week then the difference is when you set your
04:07feet you have the balance knuckles are out and you give me one reverse raise getting into the back muscles
04:15choose your weight to the point where you can step out feel your legs load up and then give me the
04:24reverse raise so you get into your back muscles nice step out step back always set in the split set
04:35position so you have your balance then you come back chest is dropping you see as i'm staying in this
04:41tilt forward position it's gonna stay in that the whole time you got it stay with it
04:47in three two last one and time now switch it we're gonna switch sides remember if we do a unilateral
04:59i want to get both sides balanced out and then we'll finish with the narrow to push press all right
05:04get your feet set alternate side side lunge and reverse raise ready set go step out step back
05:11step out step back reverse raise bringing it down back in again don't worry about the weight as much
05:25as the form because the form right now should be more of a challenge because you're in day six
05:33you've been working like i said through this whole week your body is fatigued so we're going to push
05:39through it with the endurance factor so even a 10 pound dumbbell it's plenty to work through this
05:46because you feel your body pushing against you in a way saying hey man i'm tired and you're like i know
05:51just stay with it just push it a little bit harder finish this workout and then you can recover i need you
05:57to come back stronger that's what we're going for down back up you've got time for the last one
06:05and time bring it down go back to the beginning right where you started narrow squat into overhead
06:15press grab your weights i'm going to stay with the 15s plenty for me get set get ready and let's go
06:23down press up your narrow squat keep working let me tell you something on your narrow squat a lot of
06:34times this is a challenge because your feet are more narrow together so when you push forward that's
06:39gonna be harder to get the range if you have to shorten your range so you're not going down as far
06:45squat press squat press if you can't go down as far as i'm going down right here totally fine make sure
06:55you're loading your legs up to press up down press up down press up you've got it constant movement
07:06keep working through it keep working through it press up down press breathe press 10 seconds left
07:16oh i'm always happy when there's 10 seconds left you got time for two more last one and time good job
07:27all right change your weight we're going to go into a deadlift to a row one deadlift come up all the
07:38way then come down into a row deadlift into a row that's your first exercise to choose your weight for
07:44that second exercise coming up you're going to want one dumbbell for a single reverse lunge into a hammer
07:54curl single reverse lunge hold the weight in the front loaded leg single lunge step hammer curl
08:03i'm going to start with 20s i'm going to go lighter for the second exercise but first deadlifts in a row
08:09ready set go one deadlift come back up come down row and then come back up again you're going to take
08:19your time on this one and i want you to really focus on where you should be feeling we've done so
08:25many deadlifts and different types of rows you've done all these exercises this week but now you focus
08:30on putting them together and if it helps you can bring your feet a little bit more narrow into right
08:36up underneath the hips and then come back up and think about down feel the stretch come back up down
08:44row if you have a little bit lighter weight than you did when you did your deadlifts earlier in the
08:52week then focus on trying to get a little bit more in terms of your range down back up and release
09:00bring it down deadlifts right back up give me a row you got time for one more deadlift down
09:08come back up row it and set it down into your single reverse lunge and your hammer curl what do
09:19i feel like start with 15 we'll see how it go step your foot reverse lunge stepping back row with the
09:27other arm ready set go down hammer curl elbow in down hammer curl chest is up as we go into the reverse
09:38stepping lunge what i want on this is you're stepping back you're loading your front leg just
09:44like you would in a front loaded lunge you don't have to step all the way back into the lunge where
09:51your body weight is balanced i want you to load up the front leg more then you set hammer curl step back
09:58hammer curl down and back how do your legs feel how does your upper body feel everything feels great
10:06we're just having a great time down right back up core is in all of these are supposed to challenge
10:13you you're supposed to be like really come on joel curl it in and up back down and back up last one
10:22and time stay with the weight switch it out do a circle if it makes you feel better switch sides
10:31stepping back hammer curl get ready get set lift your chest let's go bring it down back up and curl
10:42you can have your hand on your waist on your hip if that helps if you feel like you need a little bit
10:47more balance you can always have your arm out as well lots of personal preference here but the focus
10:52again loading up the front leg load the leg set and come up into your curl the reason i want you to
11:02load your front leg versus going more towards the middle is because we have the weight in the same arm
11:10as the same leg so it allows you to easily load up your front leg a little bit more with a lighter weight
11:16because you're doing a single leg exercise step in curl it up down set curl release take your time
11:27through every single exercise you know that you keep your form as you work through it and back down
11:33here comes the sweat down and up last one and set release back into your deadlift and your row
11:44wipe the sweat away get set here remember go into your deadlift a little bit deeper than maybe than
11:53you usually can ready set go deadlift down feel the stretch i like that one and then row adjust your
12:01feet however you need to always always adjust your form come back up and then row that full total body
12:11movement in these exercises how we're really getting more of that endurance training getting the heart
12:18rate up as well but keep the form core in lift it up down back up are you feeling the difference
12:28in your deadlifts if you went a little bit heavier in your lower body workout versus now the difference
12:35isn't the weight the difference is the stretch as you go a little bit deeper into the stretch
12:40and then back down this is going to make your deadlifts better when we come back to them next week
12:44down back up last one really slide into the deadlift make it count and then row to finish
12:56all right here we go that's your halfway point coming down to the ground for the first exercise
13:01and then you're going to need one single lightweight 10 and i'm going to show you why 10 pound dumbbell
13:10on that one first exercise last week you did the high plank into pike knee to elbow this time we go
13:16high plank knee to elbow twisted knee really turning the torso try and keep the back flat we're going to
13:22load up one side and then you're going to come into a kneeling movement you're gonna go front raise
13:28lateral raise single side then we're going to come down we're going to do the other side
13:34to finish that off there's all kinds of fun things basically is what's going to happen to you
13:39cool here we go high plank knees or toes get ready set go plank it into pike twisted knee bring it back
13:50down and release stay on the same side lift up twisted knee back down last week we alternate i don't want
13:58you to alternate i want you to stay loaded up on one side but focus on trying to keep your back
14:04flat as possible right here so the hips turn the torso is going to turn and you're going to twist
14:11but the back stays flat the entire time and then you come back down but stay on the same side
14:17pike up twist pike down we load up one side very nicely before you get to do the other side
14:27oh love it bring it back in twist and release make sure you release back into your high plank lift
14:38it up twist back down last one up twist back down come down and get in on the knees so knees right up
14:51underneath one single arm as i've taught you before i want you to have your hands your knuckles
14:57out you're gonna lift them up then lift them to the side ready set go lift up and then side
15:05choose your weight accordingly to the point where you're not lifting so high that you have to have
15:11the heavier weight a 10 pound dumbbell right now especially as you come out of a plank position
15:17because your shoulders are already loaded up or have been loaded up this should feel plenty
15:22it feels plenty to me i'm feeling it as you lift up and back down and how do you know if the weight
15:28is right if this is what you're starting to look like or this is what you're starting to look like
15:32or you're starting to shrug your shoulder up don't do it lift up and back lift up and back
15:40work it one side we're gonna finish one side then we'll go the other straight lift and then
15:47straight forward take your time work it up and then to the side very nice you got this in three
15:58you got one more each way two one set it down stay here other side stay here work the other side okay
16:09get set get ready go into the front go into the side ready set go lift up bring it down side bring
16:18it down up no extra movement take all the extra movement out so if you're pushing backwards if you
16:25feel your upper body going back that means you're using momentum no momentum on this you're just set
16:31put your hand your hip if you need to so nothing else moves lift up and then lift side if it helps
16:38look to the front and then watch your arm length as you lift up to the side make sure that you're
16:44getting the right height you can look you can see all your muscles working you're like straight lift
16:51and right back down lift up side elbow stays locked in the bent position as you lift up and then release
17:00come on total body is a brute at the end of the week i know it is getting close though you're doing
17:11great stay with me last one up and side and down get the weight out of the way back to your plank
17:20pike make sure you switch your legs though we're gonna finish off to load the other side up planks feel
17:27great after that doesn't it get ready get set and let's go push back into your pike bring it up twist
17:35lift up and down remember at this point if that's too much if you cannot hold the high plank then this
17:42is your mod you're just gonna lift your leg up pull your knee in lift it back up back down you can't
17:49twist when you're on your knees that's get you're too low to the ground so that's fine but then you
17:53could just give me the leg lift pull the knee in and back down but i want to see the flat back
17:58knees or toes i don't care where you are but your form better be perfect on this one come into your
18:04pike give me the twist into your pike again release and this is what you should look like as you finish
18:12and you start high plank flat back twist back and down hold it really lock in your core you've got
18:22it that's how you're strengthening everything total body strength and endurance to finish this we got
18:28this last one and time okay done with the weights so i'm just gonna move this off to the way off this
18:38side because i don't want to get back up until i absolutely have to push up i did this in week one
18:43push up alternate leg lifts this is where you get your hands wide enough to come down into a push up
18:49right in line with your chest then lift lift push up lift lift and then we finish with the free fall
18:57one of my personal faves because man it's good for the posterior chain remember heels come together
19:01goalpost arms you're gonna lift up really try to squeeze your butt and lift as much
19:07lift lift everything as much as you can off the floor that's basically what we're trying to do
19:11all right last block let's get ready push up three two one give me a push up and then alternate leg
19:22lift right down and then alternate leg lifts remember on your push up knees or toes but what's the line
19:30supposed to be the line is not where your hands are so far back that you're bringing it down your elbows
19:36toes are flaring out they should be wide enough and set right over the chest line so there's a nice
19:43perfect line so when i come into my push up i bring it down leg lift knees or toes if you're on your knees
19:49what is it looking like right here still lifting but i'm not pushing back again still staying right over
19:56the hands to push up lift lift lift you got it come on 10 seconds left down right back up knees or toes
20:12come on finish it last one last lift and time sit on down free fall heels together bring your knees out
20:24a little wide goal post arms you're gonna lift up let's go for the fall ready set go lift up
20:32and then release really try to focus on squeezing your butt the more you squeeze your butt and squeeze
20:40the glutes and the quads everything lift up and back down if you have to go upper body lift put the
20:49upper body on the ground and then go lower body lift but it doesn't have to be a high lift it could be
20:53just a little half inch half a millimeter i don't care how high it comes off the ground the more you
21:00try to focus on squeezing the more you're gonna feel it try to push your heels towards the ceiling
21:06back down as you get fatigued your feet are gonna start to drop focus on keeping them up lift up
21:13back down uh-huh breathing heavy i know and you're awkward because you're pushing your
21:19your front part of your body into the floor so just adjust as ever you need to lift up back down
21:26keep going last one and time push back two exercises left to finish off just let the sweat drip right here
21:39in between your hands and that way you know exactly where to go down to here we go push up leg lift
21:45ready set go bring it down lift lift last two exercises of the last big day of the week and
21:57listen if you're to the point where you say i can't do another push up on my toes good that's
22:05exactly what we're supposed to be at right push up on your knees if you have to because the idea here
22:11is to get to the point at the end of the week where your muscles your body says hey
22:16i'm tired and we say good come back next week stronger ready to go for more and your body will
22:25respond you just keep pushing it that's my job is to keep pushing you your job is to do it we're
22:32gonna work together on that one so stay with it knees toes whatever you're doing just keep finishing
22:37it don't even take a break just keep going to the very end you got this whoo last two
22:44give me one more down back up free fall to finish bring it down drop it down reset get your arms out
22:54push your heels together really push the heels together like they're not coming apart they're not
23:00going anywhere goal post arms ready set let's lift lift it up and then back down give me the lift
23:07adjust as you need to to lift up and squeeze and then come back down lift up and squeeze come back
23:15down how have you progressed since week one how has this gotten better are you able to lift a little
23:21bit higher are you able to lift your upper and your lower body at the same time think of those little
23:26wins not just every single week or anything but think of the last time you did this move how much
23:33better have you gotten how much stronger are you already those little wins add up to big wins at the
23:38end so stick with this lift up back down just to finish so all you gotta do is finish this move
23:46then you get a rest day come on you got this lift up back down in less than 10 seconds lift up
23:57back down two more last one lift up and bring your feet down release i'm not putting my head down
24:08because i got a bunch of sweat right there but bring your elbows underneath into the little baby cobra
24:15huh i told you you just had to make it through that one and you did i knew you could point your toes
24:21lift up oh feel the stretch that feels good all the way down doing great
24:30take a big deep breath in back out hands underneath push back into cat cow hands underneath the hands
24:39underneath shoulders knees underneath hips arch the back up ah stretching out feels good and yes i know i
24:46said rest day tomorrow but you know what that means your rest day is spent with your mobility your
24:52flexibility getting your body right so it's ready to come back to keep going whoo great job last one
25:03and then tuck the toes lift up downward dog alternate calf stretch hamstring oh my goodness
25:13uh doing great you did great walk in and then slowly roll up and just hang here for a second a few seconds
25:26ah just let try to lift your butt up into the air and let your upper body hang and then slowly roll up
25:35uh don't come up fast no blood rushes on this one and then shoulder stretch finish off sweaty mess
25:45that's how i feel right now and that's probably how you feel that's probably how you felt throughout
25:50this whole program and the whole workout so you have done absolutely amazing coming into the end of
25:55week three should feel really good as we get towards the end of every single week that's when
26:00you're starting to say okay maybe maybe that wasn't so bad because in the middle of the week
26:06sometimes you feel that way right it's like oh my god this is never going to end but
26:10it does and you keep moving forward so remember that this is the journey you're going to keep going
26:15and we're going to start week four you're going to do your flexibility mobility tomorrow we're
26:18going to come right back here get back into the studio and we're going to work week four all right
26:23great job please go shower because we all we all need a shower now
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