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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right week three day three core cardio i'm going to tell you right now this one well they're
00:12all doozies but this one is a doozy so as we go through this today i'm going to challenge you
00:17to do everything that you can to push yourself remember it's only 25 minutes i know you can do
00:22that but let's get warmed up start out with some torso rotations give me a twist side to side heel
00:29comes up toes stay down take your time and really think about extension twisting out like you're
00:35twisting your torso wringing out a washcloth a sponge to twist it open and back you can even feel
00:41the squeeze in your glutes as you go a couple more one each side and then let's go into some
00:48inchworms so feet underneath drop down bend your knees walk out stay here for a moment and then
00:55bend your knees to push up on the inchworm as you remember we're using that to stretch out the
01:01hamstrings which you probably could benefit from because you did lower body yesterday right uh-huh
01:07bringing it down open up and back out this time i want you to stay down the bottom in your plank once
01:15you finish this stay here and then just take the weight open up to one side and then you can alternate
01:22lift up and open getting the shoulders loaded up opening the torso and then back down as a reminder
01:31we've got super sets today four blocks of work with that lovely burnout at the end last one
01:38and then we're going to go into this so here's your two exercises you're going to need a light dumbbell
01:45i'm going to do a 10 have that standing by first exercise is going to be called a plank heisman this
01:51is something new but if you think about a heisman run you go hands underneath in a high plank you're
01:56going to bring your legs up you go one two three one two three on the third move you're going to
02:02pause just for a split second and then go into it second exercise rolling onto your back holding on to
02:08the dumbbell going into dumbbell flutter kicks flutters think vertical up and down you did scissors last
02:15week that's over and back but we're going to focus on lifting the chest getting into the abdominals
02:21as we go into the flutters but first let's go for some heismans there we go core cardio week three
02:28kicking off in three two one we go one two three one two three take your time on this because i want
02:38you to hold the third move one two three and you'll see the back is going to stay flat and you're not
02:44pulling the knees up so far that you have the arch in the back that curve right one two three one two
02:52three one two three one two three that's going to be your tempo if you need to any point on the plank
03:01what do we always do you can drop down to your knees and hold the high plank try to challenge yourself
03:06up to come up even if you can go slow last one two three and time we work through those progressions
03:15and i'm going to keep challenging you if you're on your knees if you've been on your knees to
03:20continue to challenge and just try to push once or twice dumbbell comes up go into a crunch extend
03:27your feet and let's flutter bring it around slow up and down nice and slow controlled your feet are
03:35going to be high as you go into the flutter remember we did this a couple weeks ago we had
03:39our hands up underneath our butt that's going to support that's an option as well but if you need
03:44to use the dumbbell this anchors your upper body into the floor and you are lifting your feet up
03:50kicking them a little give me little kicks little flutter kicks any point this is too much this is where
03:57you go back to you know this one reverse heel tap but if you are doing a reverse heel tap right now
04:03i want you to try to crunch up a little bit higher to lift the dumbbell into the sky lift it up and we
04:10finish in three two one set it down i was already starting to feel a little shake right there in the
04:18belly area so back into your heisman so let's get set on this one get ready you give me three and hold
04:25ready set go one two three one two three flat back butt down all those things that we work for
04:36now speed i don't care about speed i want to see perfect form even if you go slow two three if you
04:43have to drop and hold to reset totally okay then you come up one two three and hold otherwise
04:52add some speed if you're able to and i know that you're gonna feel that in your shoulders so just
04:59make sure that you're set you're doing this correctly you're not pushing too far back or
05:04pushing so far forward you're gonna feel that in your wrists three yeah you've got this last one
05:11one two three time roll it over grab your dumbbell think about where you should be feeling it again
05:17lifting into the crunch pushing the dumbbell up it doesn't have to be very high just an inch off
05:24the ground just if you get your shoulders a little higher just try it ready set go little kicks and
05:31you can feel the difference as if you're doing a flutter right now go ahead and try to put your head
05:36down well this is the easy part so put your head down and feel that then push up and then all of a
05:43sudden where do you feel right down the middle yeah that's where you should be feeling it and then you
05:47go into your heel taps if you need to if you still feel this in your lower back or feel anything i
05:53want the dumbbell down and just go into flutter kicks you got lots of options to keep moving through
06:00this so whatever option you choose to use it's going to be the best one for your body that's what this is
06:06all about less than 10 you got it finish three two one good job set it down all right coming around
06:19done with the weight just set that out of the way for now we're going to go into still staying on the
06:24floor triple bear crawl you've done the bear sidewalks we add a little bit of a fun movement to it
06:31walk to one side quick hop to the side walk to the other side quick hop to the side so we have the
06:39bear crawl the side and then we bring it around to the middle all right second exercise flipping over
06:45onto your back into the arm cross crunch you've done this one before arms out tuck your chin lifting up
06:51staying crunched staying lifted for the full 45 seconds come around get set triple bear
06:58crawl ready set go walk quick hop walk quick hop when you do the little hop here's what you got to
07:11think about you've done the side before you know how to do that and you really think about the knees
07:16up underneath the hips not pushing the knees towards each other if your knees are coming together
07:21when you hop to the side either movement that's not right i want the space in between the feet
07:28so when you walk over you're set pop pop walk over pop pop if this is too much what should you be
07:35doing right now holding the bear for as long as you can then you drop down hold it three two time
07:44come around onto your back get set when you transition i know there's a lot of flipping back and forth so
07:52transition the best way you can get your arms out tuck your chin and let's crunch lift up
07:58and down doesn't have to be a lot right here as you've discovered in these movements especially
08:04in a crunch we're not lifting there's no strain happening right here okay tuck your chin lift up
08:13towards your knees that's how you're that's the crunch a sit up means you're actually trying to sit
08:19all the way up and you have to go more vertical first we're not doing that we're just bringing the
08:23arms out so there's no momentum and there's no help of any movement just lift up back down your
08:30range of motion your modification is literally just how high you lift that's it just a little lift
08:35and then try to keep right down the middle crunched in the entire time three two one
08:44release it roll it back over come up underneath you'll see as i roll over that is really easy to do
08:52and that makes for those quick transitions hands underneath we're going to walk to the side and
08:56give me a little hop ready set go walk over quick hop walk over quick hop trying to keep your knees
09:05as low to the floor as you can without either letting them touch or bringing your butt up into
09:11the air you also see you lose that bear stance so the bear stance is the flat back holding the hands
09:18right up underneath the shoulders you're loaded up you're stable and then that little hop is just a
09:23quick hop pop pop and back pop pop and back and your quads and your heart rate should both be talking
09:33to you you got it less than 10 bring it around bring it out out and down three two one come around
09:44back around and down also the quicker you turn in your transitions like come out of that come into this
09:52you get a few second break that's it though here we go ready set go crunch up i like to make my
10:01transitions quick so then i have a few seconds to just think about it before i go into it so tuck your chin
10:07and think about crunching up again doesn't have to be very high if i think about my shoulders on the
10:13floor that's what it will look like and your back on the floor so now if i'm just going to try to lift
10:18up tuck the chin and just lift up a little bit and then as you start to create more space and you can
10:25lift a little bit higher towards your legs you'll feel that right down the middle that's where we're
10:30going for the crunch boom and down that's how you know you're doing it right when it feels tight as
10:38you crunch in great three two and one oh release it okay here we go plank back into planks told you a
10:54lot of planks today plank knee to elbow to a twisted knee hands up underneath one leg comes towards your
10:59elbow and then goes twist opposite knee you're going to float your leg though not let it drop
11:05until you twist in second exercise as we go through this you're going to go down onto your tummy
11:11from the plank take your arms out like superman would then you're going to lift up pull back lifting
11:20the chest squeezing your butt and bringing it back down your feet are going to be planted in the floor
11:25the entire time for that one let's go plank and let's go knees ready set go knee in knee twist
11:33reset knee in knee twist reset watch the twist when you do this back stays flat the entire time
11:45so i don't want to see a twisting movement where you actually have to bend your elbows down to get the
11:51twist if you think about something a couple water sitting right on your back it's not going to fall
11:57because your back is staying flat the entire time your torso twists and that's what we want that's how
12:04you get that core working out and in you got it coming down to your tummy in three two one bringing it down
12:15stay here this is almost feels like a break for a second point your toes plant your feet into the
12:22floor they're not going to come up at all even if you have to spread them out a little bit take your
12:26arms out you're going to pull your elbows up and in in three two go up and in back down
12:35if you think about this it's like a prone on your stomach lat pull down pull up but i want you to lift
12:44your chest up as you do this and what you're doing is you have to squeeze your butt it's a posterior
12:49exercise you squeeze everything as you lift up and this is going to really help you get a little bit
12:54more height but you don't have to lift very high just like a crunch even if it is a millimeter off
13:01the floor just enough of a lift to activate those posterior muscles lift up and then back in lift up
13:09and back in last one
13:12and time bring it back quick little shoulder movement i know you got a lot of planks i told
13:21you today but this is best thing to strengthen everything knee in to twist ready set go in
13:29twist if you are on your knees for this one you can still think about coming up just even if you're
13:37doing one rep you're in week three so i feel good about challenging you for that is if you're on your
13:42knees holding the plank come up pull the knee in and if you have to drop down in between that's fine
13:48so give me one rep drop come up and back down that's where i want you to start to challenge yourself
13:58start to challenge yourself today okay so lift it up otherwise even if you're tapping your toe in
14:04between that's totally okay too lift up in up in last one and roll it or not roll it over bring it
14:15down not roll it yet just roll it down to your tummy how about that bring it down set your feet
14:23arms are out like you're flying through the air squeeze your booty lock in your posterior and let's go
14:29lift it up and right back down if you want the challenge here you can focus and try to not let
14:40your hands or your arms touch the floor the entire time if you need to otherwise you come out you relax
14:47for a second you reset but really try to keep your butt squeezed the entire time flexed it lift up we
14:54worked it yesterday so it should be nice and pumped up for today lift up back down but focus on keeping
15:00your feet your toes on the ground i don't want to lift like this we already do a free fall this is a lift
15:07and then back down lift back down last one lift up back down and time round number four
15:20are you still with me you're going to need a dumbbell a lighter dumbbell though i'm going to
15:26switch i'm going to go to a five second exercise is the dumbbell overhead extension i'll show you that
15:32one first and then i'll show you the first one so we can stay there you remember this one as you bring
15:37it up you're going to extend out bring it up bend your knee if you need to that's the second exercise
15:42single arm first exercise going into low plank and we're going for a swim bring your feet wide enough
15:50to have the stable balance one arm comes around the other arm comes around all right so knees or toes
15:57on this one this is going to be a challenge for balance get set get ready and let's swim bring it out
16:03out and around out and around this is not supposed to be easy for balance so here's a couple points
16:12even if you're on your knees or toes your feet have to be wide enough and even when you do that
16:18i can feel my body weight shifting over to the side it's really easy to do that so you got to focus on
16:23the core keep everything tight lock it in over and around and if there's a little bit of a movement
16:31that's fine but i don't want you to open up to the side and try this first on your knees if you've
16:38never done something like this before knees are fine because you're still going to get the movement
16:42one more on each side and time around and there's the sweat gross i know get set one arm opposite foot
16:57comes up we're going to extend out legs up or knee bent ready set go bring it out and then bring it
17:05in remember this is a light weight because you're extending out above your head i don't want you to
17:10hurt your shoulder so you're not coming down very far you don't have to come all the way down because
17:16that's going to put a line on your shoulder what you're focusing on here is extending out
17:20lengthening your abdominals and then you squeeze in to get the crunch knee bent or leg straight
17:28that is up to you as you bring it out back in open up i'm shaking you should be able to see it as
17:38you come in oh and right back out that's how you know it's working last one and oh time i don't care
17:48how long you've done this i wrote this and i'm still shaking doing good back into the swimmers
17:55elbows set underneath get set get ready let's go bring it around and bring it back your feet i said
18:06feet wide look how wide my feet are right now that's exactly what it should be looking like feet wide or
18:11even if on your knees that wide stance is really going to help you think of a a triangle your feet
18:17are the base of the triangle and then the top point is where your hands are so then you have
18:21that stable base to work from to open up but you still got to squeeze your posterior chain you got
18:27to squeeze your butt lock in your legs and that's going to help really keep you in this place if
18:32that's still too much drop to your knees and this is still working the entire time
18:38breathe through it open up back in last one each side and time
18:46you got it other side get ready
18:52get set wipe the sweat out of your eyeballs get ready make sure you switch arms get ready
19:00three two go bring it out and open and in remember your knee can stay bent if you want to
19:09you can extend the leg up this is what it really comes down to is personal preference and making
19:15sure you're not feeling anything in your lower back if that leg drop is still too much remember
19:19your option here you can bring your knee in extend out and bring it back in and just go to a heel drop
19:27so you have all those options to keep working through this whole time but that's what you got
19:33to do for me is work through the whole time you're in block number four you're almost done
19:38you're in week number three keep going you're almost halfway through the program already keep working
19:43in three two one and down now we go for the fun stuff because we haven't had any fun yet
19:54four exercises 45 seconds each and then you're done so plank heisman going from the plank heisman
20:04straight into the triple bear crawl then you're going to go right down to your tummy superman pulls
20:10and then finish you can swim you can wax on you can wax off you can do whatever you want to call it
20:18but that's what you're going to do for three minutes all right 45 seconds each exercise but i want you to
20:24load this up and i want you to focus on getting this all right this is where it's supposed to be
20:28challenging and you have to get to the point where you drop plank heisman here we go get set get ready
20:34go one two three and hold try to keep movement the entire 45 seconds even if you slow down and this is
20:44what you have to do i don't care this is all i want i just want movement the entire time 45 seconds
20:52each move three minutes total getting it done that's what you do in 25 minutes as you get the job done
21:00lifting up back out keep your butt low back flat whoo nice you're gonna stay in the high plank this is
21:13where the big challenge comes in triple bear crawl ready set go bring it in walk over quick hop bring
21:21it in walk over quick hop now that right now is going to be killing everything right so if you need
21:29to you come into the movement where you hold the bear stance and drop down but even if you walk
21:36over try to stay up as long as you can and then you drop down if you need to come back up
21:43walk over and if the walk is too much then i want you to drop down come up tap your toes over
21:50come down come up if you can't walk to the sides then don't move your hands just keep working through
21:56it get ready to come down to your belly three two one come on down arms out straight to it lift up
22:06and then back down bring it out lift it up back down right now your booty i want you to squeeze
22:15it together as tight as you can to lift it so lift up pull in back down lift up pull in back down
22:26release it now i know when i say lift your chest off the floor that means something different for
22:30everybody so just focus though on lifting as much as you can to feel it in your posterior chain
22:38your back your glutes everywhere and then down doesn't have to be very much coming down low plank
22:46swimmer ready set go come underneath feet out swim to the end 45 seconds even if you drop down right
22:55here swim to the end that's all you need just keep swimming all the way around and down if you're in
23:04the burnout and you have to be on your knees right here because you can't be on your toes you know what
23:10i'm going to say good i can't either this is all i got left i am holding on with everything that i have
23:17left in my core to open up and back in you're not supposed to be able to finish this easily finish it
23:25strong and correctly come on you got time for one more each side open up bring it back and time come
23:35down good job stay right here push back child's pose now bring your knees out butt down to your heels
23:45bring it out and just take a second i'm gonna take a second slow down the breathing that's a lot
23:55back down really feeling you can let your head drop now
24:01okay bring it around one arm through drop it down over the shoulders i know that's a lot of planks
24:10whoo it's on purpose i'm getting you stronger that's the idea other side down
24:20oh man feeling pretty good now that it's over right it always feels better when it's over
24:33yeah when it comes to the workouts arch your back up tuck your chin flatten out back out and then
24:41last one and then just sit back under your heels and then just give me a stretch you're in planks for a
24:49while so open this up and you can also bring it in roll the wrists around other side
24:58whoo roll it and then i'm just gonna stay right here and not get up for a while but you're done
25:08you made it there it is week three day three core cardio and uh now that your shoulders are warm
25:15you'll be good to go for upper body tomorrow so i'm just gonna stay here i'll change eventually but
25:20i'll see you tomorrow good job nicely done
25:23i'm just not moving staying right here
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