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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right week three day five your second lower body we're going into burnout on this one so
00:11that means you need everything handy ready to go that's all i got that's all you're gonna do
00:17you know what you know what to expect it's burnout it just goes right into the move so let's go into
00:21the warm-up on this one give me some hip rolls to start and we're working through we still got
00:28your tempo three by one as you know because we just did that in upper body yesterday and that was fun
00:34and now as we go into the second lower body for the week we're going to do all those exercises that
00:38you haven't done in the first one including the swings now i know the swings are challenging but
00:44especially today because you'll be doing three times through back to back so we're going to have
00:48a lot of fun with that one that's the last one take your feet wide just shift your body weight to one
00:53side and then the other the point of me telling you that not just to scare you but to also make
00:59you aware of that weight selection as you're going through this and as i said in the last leg workout
01:04the last lower body workout was to remember as you go through these and we increase the time under
01:09tension in different ways with tempo and the different blocks and all these different stuff
01:14you may have to go a little bit lighter in your weight and that's okay last one stretch it out keep
01:19your feet wide you can go even a little bit wider if you can and then bring it down reach your hands
01:24forward feel the stretch down the back and the hamstrings come into the middle and then reach for
01:28the back called cherry pickers reach forward reach middle reach back takes you back to grade school
01:34don't it down back out oh i could stay here all day because it feels so good in the legs wish we could
01:42but we can't all right give me two more last one bring it out and then let's get to work okay so
01:52we're going to start out remember as uh in this format of this one is the same exercise three times
01:57through we're starting with reverse lunges though you're going to do one side for 60 seconds the other
02:03side for 60 seconds and then we'll alternate so load up into the reverse lunge the difference of that
02:09in terms of your front loaded as you know you have the weight set we're going more into the front leg
02:14on the reverse lunge i want the hands as you're holding the dumbbells and then to step back long
02:19enough to balance the body weight between both legs bringing it down and then back up so choose your
02:26weight accordingly i'm going 20s no i'm not yeah i am we'll see how it works we'll start with that
02:34all right set your feet on this one and then get ready pick a leg because that's the leg that you're
02:40going to do for 30 seconds oh wait hold on you need your loop grab your loop get ready to go on
02:46that one all the loops are ready i'm gonna put them all right here too quick transitions that's what
02:51you got to go all right so grab them get ready get set pick a leg and let's go bringing it down
02:57right back up step back far enough to where you have the balance between both feet both legs this
03:06is what i mean step back and down hold on to the weights and just let them hang it's just dead weight
03:14so you have to really think about that if you have any swinging of the movement in the weights that
03:20means you got momentum and also means you're dropping your chest down so when you lift the dumbbells are
03:25going to swing up don't let that happen think about stepping back down right back up down right back
03:34up take your time on this there's no tempo so you're just moving through a single rep stepping back
03:41and right back up to the top and that should be feeling really good right now as you bring it down
03:46and right back up you got it down and lift loading up one side got time for two more last one
03:55and then you've got that quick little transition quick shake time i mean i'd say it's a break but
04:03you know it's not a break now we go to the other side pick it up get set make sure you switch your
04:09feet get ready get set let's go step back and then up to the top so many times i see on lunges when we put
04:20the lunges together people start to put their feet together when they're stepping so what that means
04:24is when you step your feet together you're going to start to lose your balance and if your feet
04:30together then they're going to start stepping straight back i don't want any of that no surfboard
04:34on this one stepping back keeping your feet the hip width distance apart doesn't matter if it's going
04:40right next to you or back behind you loading up down back up remember your range of motion depends
04:49on your body you don't have to go very deep into a lunge to make it work even if it's just a couple
04:54inches right there back up all you're trying to do is load your legs up and that dynamic movement
05:00the alter just the constant stepping is getting your heart rate up right off the bat down and lift
05:08you got it three two one set it down now you're going to alternate both sides instantly two minutes
05:19my heart rate's up and by the way it's just going to keep going on this one pick them up alternate
05:25sides ready set go step back reset step back reset and this is where you start asking yourself did i pick
05:36the correct weight is it too heavy is it too light if you're swinging and you have to drop the chest
05:43to get back up right here chances are the weight is too heavy if you're just going through the motions
05:50right now and you're like this isn't bad i don't feel much well i want you to grab the heavier weight
05:55you're nearing the end of week three you should be working on this down and up down back up you got it
06:05don't just try to go through it to finish it don't rush through any exercise focus and make sure every
06:14move is intentional down and up good less than 10 left bring it down and lift you got it time for one
06:24more each side last one and bring it down set it down no weights body weight only where you go
06:35reverse stepping lunge lift the leg up into a calf raise we'll see how your balance is right off the
06:40bat ready set go down lift switch sides down lift switch sides try to go a little bit deeper into the
06:51lunge this is the little burnout that you have right in from reverse stepping lunge you're going to lift
06:57reset down lift reset the balance should feel wobbly as you go down into that move and that's exactly
07:07how you know you pick the right amount of weight in the first three lift up and down lift and down
07:17body weight should be really challenging at the end if your muscles are fatigued nice last one and
07:26time good job change your weight we go into swings we introduced it last week it was the first time
07:35you ever did it so if it felt a little weird if it felt a little strange i'm going to do a 25
07:39remember you can go lighter but the weight selection is going to be very important for you
07:45to understand how to get the correct movement in the swing so as a recap you're bringing your feet a
07:50little bit wider than you normally would for a narrow squat sinking down holding on to the dumbbell
07:56as you drop your butt and your chest is going to come forward a little bit that's going to bring the
08:01dumbbell underneath and you're going to squeeze and push your hips to the front to lift the bell up
08:06without using your upper body to lift bringing it down lift up down lift up okay this is going to
08:15increase your heart rate big time take your time on this and let's make sure we do it correctly grab
08:21your weight hold on to the dumbbell we are working in three two one drop your butt lift up down lift
08:32down lift this is where i'm going to let you drop your chest and that's what i mean by that look
08:38chest is dropping down low this allows you to butt down and the chest comes down this allows you get the
08:44weight low but i'm not rounding my back back still stays flat core is in down squeeze up to the top
08:53down and squeeze the more you push your hips forward the more easier more easier it is to lift the weights
09:04that's good grammar right there it's not but we're gonna lift up we're gonna use it down lift down lift
09:12there should be no pull in your lower back on this if you are feeling that that means that you're bending
09:18over and you're not using your legs enough down lift last one and then gently safely come down bend
09:28your knees put the weight down how'd it feel feel good my shorts are getting tighter as we go through
09:35that means it's working so again ask yourself how'd that weight feel was it good we go into round two
09:41ready set go down lift and lift up your shoulders shouldn't be feeling anything because you're not
09:52using your upper body to lift i'm only using my upper body to hold on to the dumbbell so it doesn't
09:56go flying but at any point you're just like this is too much all you gotta do is grab a lighter weight
10:01but focus on dropping your butt down really loading the legs up and you'll feel that when the legs are
10:08loaded just like this right here it's going into a wide squat right and you come down and then you
10:13squeeze push your hips towards the front really squeeze your butt your butt is so tightened up as
10:19you push forward that that's the push and then right back down so i lift up and then back down
10:25this is such a good exercise when you do it the correct way so work on your form get it perfect
10:33so you can get everything out of the moves nice in three two one set it down quick little shake
10:44big deep breath in back out third time around get your feet set get ready and let's go lift it up
10:57and down lift up third round you gotta think about it what's gonna happen is you start to get tired
11:06you know what i'm already gonna say you're gonna start to round the back you're gonna start to arch it
11:11and you're gonna start to not bend your legs as much because your legs are tired slow down drop lower
11:19even if the swing is slow lift up and down lift up and down make the squat work for you down and lift
11:31down and lift take your time as we go through the move you got this hamstring and glutes are working
11:40on this one if you're doing it right lift up and down lift up and down a few seconds left
11:48nice and three two one set that down grab a loop go into loop deadlift to finish off so step into
12:00your loop regular one just like we did in week one one of my faves step the feet because we're gonna
12:06dive down ready set go drop down get into that deadlift think about it bringing it down all the way down
12:16get low feel the stretch fire the muscles to lift up and that should be a challenge right now no matter
12:23what loop you have yellow green blue i don't care i want you to lift and squeeze still pushing your hips
12:29to the front butt back then lift butt back then lift push your hips up oh back down oh goodness you got it
12:41uh-huh i'm laughing through it you just gotta do the painful left oh finish this off you got it in
12:53three two one step in look at that halfway done all right let's go into some squats that's a lot of
13:06movement front loaded squat working tempo now three and one i'm gonna grab a 30 and stay with that
13:13and remember the moves are changing so sometimes you'll start with the front load squat that's in
13:21the first block of work well your legs are fresh so you might be able to go a little bit heavier
13:25if your legs were fresh i would probably start with the 40 but this is in the third block i'm already
13:30fatigued my heart rate's up i'm out of breath so i'm gonna drop my weight and we're adding the tempo
13:36of three and one so i'm gonna slow it down even more so that's how you choose your weight i tell you
13:42what's coming up you choose your weight accordingly all right as you're sweating as well ready cool
13:49regular squat stance pick up the weight right up underneath the chest squeeze in your core lock
13:55everything up and let's go down two three push up first rep yep and you're like oh my gosh this is
14:06the third block front load squat and the third block will work i know it's mean but then that's how
14:12we're pushing through for endurance strength training endurance right here get up and get down
14:18bring it down two three the most important thing right now along with your form is your tempo keep
14:25the tempo change the weight however you need to so your tempo is locked in down two three squeeze up
14:35and lift down two three push through your heels same thing you know i'm gonna say don't let your chest
14:42drop forward and on the range i don't care even if you're only going a couple inches down the squat
14:47make your legs do all of the work lift up down two three you got time for one more down two three
14:57lift up shake it out dos mas two more gotta keep going all right get ready get set and let's go down
15:11two three push up chest stays lifted this is that point that this is gonna start to happen because i know
15:21you're tired and you can see how far my chest is going forward and my butt didn't drop down as much
15:26as i want to i want the chest up so even by now if you're just in body weight i'm okay with that
15:34just keep the tempo keep the form down and up down two three push up you got 30 seconds you got to
15:45really focus on this 60 seconds a long time when you're fatigued two three push up down two three
15:54focus on the core draw the belly button in it's gonna be really easy you're gonna start pushing
15:58your tummy out don't let that happen down two three and up you got it coming up finish off this one
16:07last one two three and set it down one more to go on that get ready
16:18get set change your weight if you need to you got time get ready to change it we're working third block
16:26three two one let's go down two three huh yeah i swear it's that first rep where you're just like oh my
16:36goodness down two three and up down two three butt is down chest is lifted your last set should look like
16:48your first set perfect form down and lift down two three squeeze are you breathing as you squeeze up to
17:01the top you got it down and up oh my goodness three and push up come on finish this off sweating
17:13like crazy on this one legs are tired you got less than 10 come on down two three push up last one
17:23and push it up set it off to the side grab a loop you're gonna bring the loop around your thighs like
17:30i told you it's the last week i'm letting you do it so enjoy it while you can step into it you're gonna
17:36go side side step squat to the side pulse and then squat to the other side that's gonna be fun
17:44ready set go step off pulse and then if you need to come out of the squat but if you can try to stay
17:54loaded in your squat pulse and then come over pulse come over it's a two pulse one two step over
18:04one two if you have to pulse twice stand up step pulse twice but you don't have very long left to
18:14finish this so stay down as low as long as you can down pulse over down pulse and over 10 seconds left
18:24come on stay loaded up your this should be as much squat as you can do the rest of the day
18:30and three two one
18:34owie bring it around all right step out of it we're gonna come down to the floor here's the good news
18:43you get to lay down so into your bridge i'm gonna add some weight i'm gonna go to my 40
18:48there she is 40 pounds onto your hips remember on the bridge we're really focusing on pushing the
18:56weight up you are gonna need a loop close by i would not suggest the strongest loop for this one
19:04but have it nearby because you're gonna need it to finish the burnout all right so let's come on down
19:08get ready for this one remember as i said focus on really pushing anchoring your upper body into the
19:15floor lifting the hips up and making sure your heels are right up underneath your knee if they're too
19:21close you'll feel it in the knees if you start to push away you're gonna feel it it's gonna feel a
19:26longer lever so i want you right here pushing straight up reach the over grab the weight
19:32we're going tempo three and one ready set go three up and one down up two three and release where's the
19:44where's the hole do you remember at the top split second hole at the top so you're gonna lift up
19:49two three squeeze and come down as always you can adjust yourself right if you do a if you do a lift
19:57and you feel like your feet were too far or too close get your feet adjusted get set and then go
20:03to work hold on to the bell so it doesn't roll towards your face that would be a bummer lifting up
20:08and then right back down try to lift the dumbbell towards the ceiling not towards your head that's
20:15the way your hips are going but the more you focus on lifting straight up the more we're activating the
20:20glutes straight lift and down oh my booty lift up and down tempo up three and release last one
20:33two three down roll it off to the side you can stretch your legs out if you want
20:39just like that and just point your toes bring it back and then we gotta do it two more times
20:46so lay on back get set get ready and let's go up two three and down up two three i've mentioned it
21:00before i'm gonna say it again i still see so many people shrugging their shoulders up for some reason
21:07when they're doing this i want you just to relax okay relax your neck relax your shoulders everything
21:12is planted into the ground your upper body is anchored and then when you lift it up think about
21:17just into the hips lifting the hips straight up as much as you can towards the ceiling feeling the
21:22squeeze at the top and then come down and if you want the challenge you remember what it was
21:27try not to let your butt touch the floor so you're lifting up float your booty and then come right
21:35back up to the top i guess it'd be tried to let your butt not touch the floor grammar grammar's hard
21:43today we know words are hard we work through it anyway you know what i mean just don't let your butt
21:48touch the ground how about that bring it up oh last one lift it up and done one more bring it off
21:58stretch it out okay as we go one more again this should be that point or the third set where there's
22:05really not much left so if you have to go lighter weight to keep your form then do it get ready get
22:11set and let's go up two three and down 60 seconds of some butt squeezing right here is where you squeeze
22:21your butt all the way up to the top squeeze it and then right back down lift it up two three and release
22:29up two three remember the weight should be in the heels so much so that your toes could actually come
22:37off the floor if you wanted to because all the weight is pushing to your heels that's how i know
22:42i'm doing it right lift it up two three back down you got this three release keep going finish this off
22:52come on lift up two three down oh my goodness there's not much left in the glutes right now
23:0210 seconds left that's how you know you did it you did it the right way ah last one give me one
23:09more right here up two three down roll it over quickly grab your loop bring it up and around just
23:18like you've done everything else around the thighs but here's what i want you to do quickly roll over
23:22into a bear stance you're going to stay in the bear stance you're going to alternate kicking one leg up
23:27and then the other leg up this is fun bear kickbacks ready set go lift up and down you do not have to
23:35lift very high for these to work lift up and down if you can you try to keep both knees off the floor
23:43if you are unable to you should have your knees on the ground lifting up and back down but you've done
23:50so many different bear stances already come on this should be easy but this point just to stay in the
23:54bear stance easy easy is not the word i would use but push through it lift up everything is locked in
24:04as always come on this is the last one finish off the workout 10 seconds left lift up back down lift up
24:12back down one more each side three two one and done
24:20okay so just step out of that might feel awkward but just get rid of that thing
24:27get away and then
24:31child suppose come on down sweat everywhere that one i know is a sweaty one
24:39i remember the first time i did that one it was through the first block i was like what
24:45is going on and then you had swings and you're like really feeling that
24:51ah definitely one of my faves all right push back one foot calf stretch
24:56oh heel down all the way back down
25:00and as you as you know as we go through this with the workouts both lower body workouts
25:08they work together both upper body workouts work together so we're getting
25:11whole combination of pretty much everything as we go through these the whole week
25:18is meant to just get everything working the way it should
25:21go ahead bring one foot in tuck up hips up downward facing dog lengthen your spine out
25:30push your hips up as much as you can
25:32you can do alternate heel drive down into the floor hamstring calf again and then taking your time
25:43bring the feet in roll up halfway my little cat cow on the thighs so flatten out arch up
25:53flatten out arch up one more time
26:00flatten out arch out roll it up and hopefully you're just as big of a mess
26:09as i am on that one so nicely done you just finished that off so you're going right into
26:14day six of your week three so you know what that means we got total body coming up tomorrow
26:19finishing off that full endurance train so nicely done try not to spit on the camera
26:24with all my sweat so i'm gonna go clean myself up you do to it too and i'll see you for the next one
26:29whoo
26:30whoo
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