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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right week three day one going right into upper body and there's really not much more to
00:12say about that you made it through the first two weeks so that quarter is done we go into the second
00:16quarter so let's go into that in terms of your warm-up set your feet right up underneath your
00:20hips bring your arms up into the sky and then bring them down from a lap pull bring them open
00:26into a rear delt pull and then lift into an upright row so as we go into the warm-up here's what's
00:31going to happen you did a tempo change last week right a two by two tempo change well now today
00:38we're going to go into a new tempo change it's called a three by one oh yeah all kinds of fun
00:44stuff on that one so that the whole point of this is to increase your time under tension as you lift
00:50up back down open up last one and then give me an arm circle so get your upper body nice and warm
00:57in terms of the tempo three and one that's exactly what it sounds like that first time experiencing
01:02the two by two remember it's a little bit of a difference it feels different reverse it it feels
01:07different because you slow the movement down now you're really going to feel that because we're
01:12going to slow it down on one part of the move and then we speed it up on the second part so give me a
01:16shoulder roll the other side what this is going to do in the workouts and your weight selection
01:22reverse it it's going to change it so even the weight that you did last week might have to change
01:28and in some cases you might end up drop setting sooner and earlier which is actually what i want
01:33you to do fingertips up underneath the palm of your hand stretch it out forearm stretch that should feel
01:37good you had that little mobility recovery yesterday so you should be coming into this workout
01:43feeling good feeling ready ready to kick off week three are you ready i'm ready okay all right
01:51shake it out release it let's go right into this all right first exercise is going to be rotating row
01:58so choose your weight whatever you've been using for rotating row that's the weight that i want you to
02:02use uh let's do this one 22 that's what i'm going with now on the rotating row as a reminder you have
02:10the exercise set down because we've been working on this feet right up underneath the hips tilted
02:14forward knuckles are facing away from you and as you pull up you rotate the knuckles out and lifting
02:19the weights up to the sides and back down here's the tempo change you're going to start at the bottom
02:25you're going to go up two three and release up two three and release so you're slowing down
02:33on the lift and then releasing it really controlling the downward move of that lift all right we have
02:40the burnout on this burnout is the format today you're going to do looped bow pull with it i think
02:47i'm going to grab the green one today all right so let's get to work grab your weights we are working
02:53in three two one rotate up two three right back down up two three and down no matter how we slow it down
03:06speed it up form is always going to stay the same for this so remember with the feet up underneath the
03:12hips you have the flat back from the side you're looking a few feet in front of you as you lift
03:17and then release one foot is the option for this as you kick stand and then really think about the
03:24tempo two three back down up two three we've added that one little extra beat to slow down the lift
03:34so you're lifting slower and then release up two three right back down feeling the difference in the
03:44speed lift up two three last one up two three and release nicely done how'd that feel was a little
03:56bit different right so you go from the two by two into the three by one you're gonna feel the dumbbells
04:01are getting heavy very quickly let's get set ready set go up two three bring it back down up two three
04:12control the weights think about what we're doing and think about your weight selection i talk about
04:21this i'm going to keep reminding you every single week as we go into rows because i know that a lot
04:26of times i still see it where people are lifting the dumbbell up towards their shoulders right now you
04:31have to lift it up and back and really feeling the squeeze in those big strong back muscles of yours
04:38up two three and release up two three release try not to lift the chest up as you're lifting there's no
04:48momentum three and down make sure you're rotating the hands as you bring it around got time for just a
04:56couple more lift it up two three last one up two three and set it down a little roll how's that feeling
05:07do you need to decrease your weight are you starting to shrug your shoulders up don't do it i don't want
05:14to see that last time around get ready get set and let's go two three back down we're gonna stick with
05:22that tempo the three by one tempo this is gonna be happening all week for you so you get used to this
05:29just like we did last week the two by two i want to make sure that you really get into it you grab the
05:33tempos then we'll start mixing it up but you have to get this into your body get into your brain get
05:40your body used to the tempo change and you should feel the difference right now as you're in the third
05:45set you feel that weight difference right because you've been lifting it for longer time under tension
05:50on the up right there whoo nice lift it up two three back down up two three release you got it finish this
06:04off make sure you're not leaning too far forward you got time for just a couple more stay with it
06:11up two three last one and set that down nicely done grab your loop like i said i'm going with the
06:21green one today normally it's yellow but remember green's middle i want to see the bow i want to see
06:28the bow pull pull it back just like you're pulling the arrow back ready set go pull back remember there's
06:37a little twist in your upper body that allows you to really pull the elbow back and squeeze your back
06:43muscles right back down so feel the squeeze keeping the chest lifted pull back and if you start with
06:52a loop that's a little bit stronger than you used last week but remember if you can't finish it again
06:57this is the burnout part you just lifted for three minutes straight in one exercise so by the time you get
07:03to the burnout it should be really hard it should be really challenging to keep your form if you can't
07:09keep your form what do you do grab the yellow loop to finish keep your chest lifted pull it back
07:15three two and one i love that i feel so pumped up after that is this always how i feel on a back
07:25exercise let's go into biceps single arm curl we're going to start with one arm do the other arm
07:33then we'll double it out to finish but what i want on this grab my 15s so you're just going to
07:38start with one have the other one close is staying with a single arm curl now we're not doing a tempo
07:45on this one you're just going to curl up straight back down but doing one arm i want you to really
07:51focus on the elbow stays in you're lifting up back down and you're going to maintain that constant
07:58rep the constant motion for 60 full seconds on one arm only all right this allows you also to just
08:04kind of watch it and say who that looks really good so it's up to you in terms of weight selection
08:08but i want you to have that real big squeeze into the biceps keep your loop close we'll pulse it out
08:16to finish it off so one arm ready set go lift it up and then right back down full release
08:24on the curl is a 15 pound dumbbell i still feel it because the whole point again as you've learned
08:32your week three you know this that time under tension the constant movement is what really
08:39works but think about your elbow it's pinned in it's not moving so if you were tied up nothing else
08:45can move and this will help you because this is the thing i like about having with one arm is you can
08:50use your fingertips for the other arm just put it right here on the inside of the elbow and that's
08:55going to be a gentle reminder to not let anything else move that's the nice thing about doing a
09:01unilateral move sometimes is you can help yourself keep your form even more locked in lift up and back
09:09down you got that less than 10 lift up and down finish it in three two one bring it down
09:19switch sides shake it out you always feel i feel that every single time it's that full release that
09:26full stretch into the move all right so set the other side you can get your hand in to help it
09:31ready set go lift up and back down give me the full release and what i mean by that is there is no
09:41staying in a pulsing movement here the pulse would be as if you don't have this release all the way down
09:47i want to see the full release like your arm was just laying off to the side of your body so then
09:53you get that full stretch all the way down right back up still not locking out your elbow but just
09:59releasing it enough to get into the bicep lift out and up we want long lean muscles that's what
10:10everyone always says i want a lean muscle okay well we're going to lengthen it out we're going to keep
10:15the length and we're going to keep working it to get it stronger down and up just smooth constant
10:23movement in your reps you're doing great lift up back down there you got three two last one and back
10:34down quick little shake and we're gonna go double both arms to finish it off pick up the bells
10:42get set elbows in get ready and it does go lift it up back down you will find very quickly
10:52it kind of feels weird like man i only did one arm for one set what's the deal well again time
10:57under tension so this is going to be challenging so what's going to happen as you start to fatigue
11:02is you're going to start to do this your elbows are going to come back and you're going to start to
11:05arch your body and you're going to start to get momentum and you're not going to do any of that
11:10you're going to stay locked in release it come up back down up back down you've got that that right
11:21there that point right now is well maybe earlier but right now as i'm feeling it so i gotta really
11:27focus on squeezing the elbows in to get the weights up lift it up and back down full extension
11:36all the way down you've got it lift it up and down oh my goodness a few seconds left in three
11:46two one bring the dumbbells down grab a loop and we're gonna go bicep pulse green ain't happening
11:54after that i'm gonna go to my yellow right here oh not that one that one's tiny i don't want that one
12:00so bicep pulses get ready get set and let's go pulse it now this is where we're not going to do
12:09full extension you're going to stay in that middle range no bottom no top and create the tension in
12:15the loop and just squeeze those elbows in the more you squeeze your elbows in towards the sides of your
12:20body the more your biceps are going to pump as you lift it up oh my goodness and at that point right
12:27here remember burnout burnout is supposed to be where there's like at the end of this you're like
12:31buys are done back is done just crossing off each muscle group at the end of every single burnout
12:38stay with it oh goodness you tell me you feel that you better feel that you better get to that point
12:45nice three two one oh set it down or just throw it down whatever whatever works all right
12:56let's go chest you're gonna go lighter on this one because we're gonna bring in the chest fly this is
13:02a longer lever move away from your body whatever you normally do in a chest press this is definitely
13:09going to be lighter and i'm going to show you why so i'm going to start with 15s and there's a reason
13:13for that just so you know right so if there's any point that i'm starting with the lighter weight then
13:18you know that it should be the same thing so on the chest fly is you're going to lay down
13:22your elbows are going to be locked in the bent position we never lengthen everything out to the
13:27point where it's locked you're going to open up your wings bring it down staying in line with the
13:32chest not the shoulders the chest so you're going to bring it down your tempo down two three squeeze
13:40up to the top your burnout you're just going to flip over body weight push-ups with a little surprise
13:45but we'll get to that in a minute pick up the dumbbells let's go into the fly ready set go open
13:51two three and squeeze up to the top open two three squeeze the middle of the chest
14:01is your target if you come up at the top and your eye line is right looking at a dumbbell or any part
14:09of the dumbbell i need you to bring it down more so now you're right into the middle of the chest
14:13so open two three back up you'll see my elbows stop right before they touch the floor and in terms
14:22of range of motion sometimes you can't even go that wide open it really depends on your front part of
14:27your shoulder and bicep tendon mobility so just think about opening the chest as much as you can
14:34and then try to squeeze them back together right there open two three back up open two three last
14:46one bring it down and set it down and what you can do in between is open your arms up feel the stretch
14:53all the way down and remember if you feel that in the front part of your deltoid bring your elbows
15:00down let's try it again ready set go open two three squeeze in right back to the middle
15:08keep your tempo and make sure that you're not trying to pull the dumbbells all the way out
15:17and if you're bringing them out towards the top then you bring it back in i'm going to keep repeating
15:22that because i know that that is a common fault is that when people go into their fly they're way up
15:28high and you can see how high the dumbbell is right now it's right in line with my shoulders
15:32i want you to bring it down and the minute you do that you feel the squeeze in the chest
15:36so this is where you focus on where you should be feeling it should be feeling it in the chest
15:41two three and close open get your tempo there's that smooth controlled movement
15:49bring it in and then right back open and close again lighter weight longer lever you got time for
16:00one more and time that longer lever move it means you're coming away from your body so now really
16:09focus on squeezing try to push your chest together as you squeeze in think of a pencil in between our
16:15chest all right let's try it last one let's go open two three close in make sure you're breathing
16:24right whatever hold your breath don't hold your breath when we lift by the way it's a really bad
16:28idea you're gonna start to see stars very quickly two three and close open two three feel the tempo
16:39slow down and you'll feel that point as the dumbbells start to go away from your body and
16:45right about there is when gravity is really trying to fight and pull your dumbbells down that's when
16:50your muscles are fully activated and then you got to flex them and squeeze your chest chest muscles
16:57towards each other to pull the dumbbells back up squeeze in open two three and squeeze in
17:05nice time for a few more last one right here open two three squeeze in bring the dumbbells get them
17:18out of the way you're going to roll over into a regular push-up but i'm going to add just a little
17:23bit of spice for you at the bottom i want you to go down to the bottom release your hands come up to
17:29the top just like we've done tricep press but i want to see a push-up ready set go push up down
17:37and release your hands at the bottom down release and up make sure your hands are wide enough to be
17:44in your shoulders this is not a tricep push-up this is a chest push-up hands are right in line
17:49with your chest push-up modification should be on the knees and if you are at the modification
17:56then i'm so happy because that means you've gotten to the burnout point of your chest open lift up
18:04that slight little hand release takes away all any momentum and just puts into a negative point
18:14of the push-up last one and time push back that's just i know it's just kind of a mean little
18:24add-on you're welcome for it let's go into lateral raise to finish this off fourth block of work
18:33and then you're done but you gotta make it through this one lateral raise you know it you love it but
18:41you better go light and here's the reason we're gonna stick with that tempo of the three by one
18:46so longer lever move just like a fly you're going longer up two three right back down this is what's
18:55gonna be important it's gonna be very easy to want to lock out your elbows to help and lift up keep
19:01them locked in the bent position you're gonna lift up and then right back down have your loop standing by
19:07for the burnout move lateral pulses to finish it off all right here we go shoulders saving the caps
19:15for last get ready get set and let's go up two three back down keep your tempo this is gonna feel the
19:25slowest of all of the exercise that you've done today and it's the same speed up two three back down
19:33but it's because you're standing up and you feel like there's a lot of weight going into your
19:38shoulders and there are there is a lot of weight going into the shoulders because you've got that
19:45slow tempo time under tension has increased as you're lifting up up two three back down think of
19:53your lines what should your lines look like shoulder to elbow to wrist straight up two three back down if
20:01the hands go slightly higher right there that's fine but if you're shrugging if you're lifting up
20:06the shoulders and you feel it more in your traps then i need you to relax and go lighter weight okay
20:13check the ego at the door because i'm gonna keep challenging you big time last one two three back
20:19down i really mean that check your ego i'm gonna drop down to sevens yeah sevens right seven and a half
20:29technically but still sevens i'm dropping down this is hard get ready get set let's go two three back
20:36down as you progress through this doesn't matter does not matter how long you've been doing it
20:43no matter what you will feel a burnout point and that's what i'm trying to get you to is always
20:50getting to the burnout point by the end of every single block whether it be the burnout today whether it
20:55be the super burnout or we burn out at the end whatever it is that's what i'm trying to get you
20:59to and that's what you should be pushing for every single workout you understand how this program works
21:05you're in week three you get it so no more of it guessing or saying well i better play it safe
21:11you better be working right now down bring it up two three and release up two three and release keep
21:22going you got that bring it down lift it up two three and down oh my goodness last one and bring it
21:33down i'm gonna drop it one more time because i'm feeling it i want to stay perfectly lined up the entire
21:41time and if you get to the point where even dumbbells are too much your arms weigh something
21:46okay let's go up two three back down don't ever think that when you have to drop to a point or if
21:54you have to drop to a point where it's body weight only that that's a failure it's not same thing as a
21:58modification you're not failing you're working and that's all i care about as long as you keep working
22:04through your exercises keeping the form staying consistent that's where you're getting your results
22:11so keep your elbows in keep your form locked in three back down up two three release 30 seconds left
22:19stay with it no shrugging if your shoulders are lifted i need you to relax them bringing it down
22:25up two three and release up two three and release come on finish it off oh this is it
22:36you got 10 seconds left you got the burnout then you're done then you can have say say good luck
22:43washing your hair last one up two three and release it grab your loop you can probably guess what loop i'm
22:52going to use the yellow it's gonna it's gonna feel it but now you go into the pulses so now you pulse
23:00elbows in 90 degrees on this one lat raises ready set go pulse the lats pulse the lat raises right
23:07here up and down right there as you start to extend out that's where all the pressure is going to the
23:15shoulders and your shoulders at this point should be shot burnout so even if it's just a little bit
23:22if you're like this is all i can do joel this is what i want is that burnout is get to that point
23:27where there's nothing left in the movement or your shoulders are like ah no i'm just done
23:32that's it lift up and back down up and down pulse it out less than 10 finish this off
23:42you got this oh in three two one and bring the elbows in and just do that
23:52with the loop however it gets it off shoulder stretch bring it around i thought it was gonna
23:59be a lot cooler i really did i thought i was gonna do that and the loop was gonna go flying
24:03and it didn't so we're gonna we're gonna keep that yeah because you know we do live stuff here
24:10oh how you feeling though you feeling good shoulder stretch bring it down your shoulders
24:15should just feel like a big old ball of fists of muscle
24:20that's feeling good same arm comes up tricep lift it up and then lean to the side
24:28and i know because we've gone through this program and tested it and people as they go through this
24:35you might feel like oh wow we didn't do triceps today joel you did tricep secondary muscles as we go
24:42into push-ups but as a reminder on this i want you to think about because you've already gotten a
24:47sense of this that the whole program works together take your hands behind your back open up your chest
24:52so you've got another upper body this week so you can guess what we're going to be working
24:57everything is complimentary everything is evened out and i will make sure that all of your muscles
25:03get worked cross your fingers bring it forward tuck your chin roll the back in
25:10and then bring it up and finish off one last forearm stretch
25:15whoo good stuff good way to kick off week three so you know you know what's coming tomorrow right
25:27you do it's lower body that's coming tomorrow so you have a sense of what's happening this week
25:33in terms of what we're going with and the tempo roll the wrists out and did a great job so we're going
25:39into lower body tomorrow bringing that tempo three and one in so i want you to bring all your muscles
25:43be ready to go on this one all right great job i will see you back here tomorrow nice i'm tired now my arms are tired
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