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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00you have been doing so good for the past six days and you know what that means it means that we need
00:12to stretch you've been working all those muscles everything so that's exactly what we're going to
00:16do we're going to work on your flexibility and we're going to work on your mobility so
00:19come on down to the floor if you're not already there and then you're going to lay down on your
00:23back and we're going to bring our arms up overhead and really try to think about this i want you to
00:29make yourself as long as possible like someone's pulling on your hands and pulling on your feet
00:34and then think about as you lift your chest up you can also start to feel your lower back come off
00:40the ground right we always talk about keeping everything nice and tight but here i want you
00:44to try to lengthen out as if two people are pulling you apart and maybe think about getting a little
00:50bit taller i would like that just a tad nice so a full stretch right we're going to hold these stretches
00:56a little bit longer than maybe you're normally used to but this is going to allow you to really
01:01get into the stretch your muscles to start to feel what they're expected to do which is release
01:07and open up working on the flexibility the mobility everything big deep breath in
01:12and back out nice a couple more seconds here and then you're going to stay on your back but i want you
01:22then to release your shoulders bring your arms down like goal posts and you're going to pull your elbows
01:27and drag them towards the floor towards your body and then you're going to bring it up to the top
01:31think about a lat pull down right we've done this with the loops but now you can lift them up and back
01:38down this is where shoulder mobility comes into play sometimes with shoulders you won't be able to get
01:43your arm all the way down to the floor that's totally fine sometimes my shoulders don't want to do it
01:48either so all you have to think about is just bringing it down and keeping it as low as possible
01:53towards the floor so we're getting a little dynamic movement in as you come down right back up bringing
01:59it down right back up good oh and feel that that should feel really good as you go into those moves
02:07right oh that's nice good job you've got time for a few more extend out overhead and take your time
02:16on these stretches as well you're here for a while so we want to get everything we can out of it last
02:21one and then bring your arms into goal posts and start to rotate your hands down towards the floor
02:26bringing them back again shoulder mobility what you want to try to focus on when you do this
02:32is can you keep your elbow on the floor and then tap your hand on the bottom and then tap the back of
02:38your hand on the top if you cannot again totally okay if you just go down as far as you're able
02:44but the more you do this just like anything else the more your body will respond and eventually
02:50you'll surprise yourself with your mobility as you do that but for right now just do the best you can
02:56and just take your time on this don't force the stretch we never force anything in the world of
03:02exercise usually force means injury right so take your time on this and just keep moving through it
03:09you'll also feel as the more you do it the more you maybe a little bit more range is coming maybe
03:14it's very possible nice got a couple more last one and then i want you to go ahead and take your
03:23knees bring them in towards your chest give yourself a hug wrap your arms around them however you're able
03:28to it can be your hands can also be right up into your elbows and then let your head rest against the
03:33floor tuck your knees in and then just think about a little bit of movement side to side
03:37just a little not a big rock just a little rock but you feel that stretch right and now we're
03:44lengthening out the spine feels so good i could just stay here all day well there's a lot of stretches i
03:52could stay in all day all right and now go ahead and take your knees let them fall off to one side
03:59bring your arms out into a t position and you'll feel as your bottom leg comes to the floor that top
04:06leg might not and that's okay you can see i have space this comes into how tight are your glutes how
04:12tight is everything and if your knees come together fantastic i'm really proud of you mine do not that
04:19means i need more of this as well all right and then let's go ahead and switch to the other side
04:24little transition remember you can move as round as you need to just like when we weight lift
04:29and do any other exercise you can adjust as you go through these moves but i want you to anchor your
04:34upper body bring it down get your knees towards each other one side might be a little bit better
04:39than the other that happens just like me the same thing you can feel that is bringing it down but we're
04:44not going to force it you just want to think about letting the knees come down that's the static part
04:50and now we're going to bring a little dynamic movement into it by going to bring the knees up rock
04:56them to one side and then back to the other side and you'll find as you start to do that and we do
05:02those different types of movements right static holds dynamic movement that that's going to give
05:07you a little bit more into that flexibility part it's also opening into the torso and getting that twist
05:15and should just feel really good but take your time there's no amount of stretches you have to do
05:22in terms of reps nice last one come up to the middle take both legs out and then i want you to take
05:29one leg to lift straight up and right back down you're just doing a leg lift but in doing this you're
05:35going to start to get into the hip flexors you're going to get into that dynamic movement again to get
05:42the blood flowing which is also important while we're stretching so straight lift and back down
05:49sometimes the easiest stretches are the hardest right last one go ahead and switch sides lift it up
05:56and back down you'll feel that when you get to the top where do you feel it hamstring uh-huh lifting up
06:04and back down but through everything that we do so much of our movement we really start to get
06:11tight into the hamstrings into the glutes the piriformis the lower back everything in your
06:17core right so we're using these to get stretched out and get that flexibility back okay last one
06:23and then take the other leg bring it up to the top and let it fall off towards the other side
06:29and then bring it back you don't have to let it go all the way again if you can't that's fine i want
06:33you to go as far as you're able before your shoulder of the same leg comes off the floor
06:39nice so really think about keeping your upper body anchored into the floor and then bringing it back
06:46and when you do that where do you feel the stretch right here right so you don't want to come down too
06:51far and let momentum carry you through you got time for one more and then switch sides lift it up
06:59other side this side is a little tighter and then my other one so again taking your time
07:07no momentum lift it up and then come right back down up and down lovely that should be feeling pretty
07:18good yeah keeping the legs going in terms of mobility this is your last one and then take the
07:26other leg up i want you to bring it up and give me a circle out and then reverse it come back but you
07:32can drop it to the floor rest it for a second bring it up and then back doesn't have to be a huge circle
07:39on this one we're not talking about massive movements just enough again to activate get everything mobile
07:45moving again lovely feels great and even after a while it gets a little challenging right give me
07:53one more into out and then switch sides bring it up back around all the way again think about taking
08:02your time lift up and out and back you're gonna feel so good after this that you can't wait to work out
08:12again bring it up and around oh nice all right last one bring it up bring it out to the side
08:23and then bring it down we're gonna go into pelvic tilt looks like a bridge because that's what we're
08:28doing heels underneath hands down i want you to lift up and try to push towards the sky as high as you
08:35can and then you drop it down we do this with weights right that's the bridge that's the hip thrusters
08:40that we do but without weights now i want you to really focus on height lifting your hips into the
08:47sky as they lift up you'll feel that lengthen out all the way down the front you're squeezing your butt
08:53and you're bringing it back down again take your time go into the stretch as much as you can
08:59and then back down we hold at the bottom and then we come up to the top hold for that split second
09:05and then back down even a full second you can hold the top how about that full second right there
09:09and then back down nice got time for a few more back up and down last one right here and then what
09:24i want you to do is stay last move on your back you're going to stay here and then just let your
09:27knees drop to one side still thinking about keeping your shoulders and back flat on the floor
09:32and then let them drop to the other side you can do this while sitting up that's completely up to
09:39you some people like to sit up i like to be laying down for this movement i feel i can get a little
09:43bit more into my hips also because my lower back tends to be a little tight so this is an option for
09:50you but you can always sit up and do this move as well all right this is the last one laying down
09:57then we're going to flip over so be ready for that nice as you keep going you can always bring
10:04your feet a little bit wider apart to get more out of the stretch as well
10:08nice okay a couple more each side again we're staying in this to make sure you're getting
10:18everything good so your hips should be feeling better lower body should be feeling good last one
10:23and then i want you just to roll over however you can i'm going to roll this way easier to see you
10:28and then go onto your stomach and push into what's called a baby cobra so your forearms are going to
10:34be on the floor you're going to lift your chest up hello lift up and lift up as much as as high as
10:39comfortable sometimes you don't have to go very high for this to work but i want you to squeeze
10:45your butt just a little bit and then lift up and you'll feel that stretch right down the abdominal
10:50wall that feels nice you have the option if you feel like you can get more you can put your hands
10:56underneath and push up even more and think about really how we're doing that and modify that move
11:03but if you need to again right here just to lift straight up as far as you are comfortable
11:09nice make sure we keep breathing as we go through this don't ever hold your breath by the way when you
11:16stretch it's a horrible idea you'll start to see stars not a good idea all right go ahead and
11:23transition push back into a bear stance don't worry i'm not making you do a bear but i want you to go
11:30into this bear stance so then you can go into the cat stretch this is where we really get to stretch
11:36out the spine and then back down pushing your butt out and then you feel the arch so you go into the
11:42curve this is where i get to tell you curve your spine i tell you keep a flat back so many times
11:48but this one you can actually curve the spine tuck your chin and really thinking about coming up just
11:53like you see a cat stretch and we call it a cow as we push lift up and then back nice take your time
12:00we're going to be here for a while this is such a good dynamic movement to lengthen everything out
12:05this is also something we probably all should do when we wake up first thing in the morning
12:10right i know we don't but i don't but we probably should probably make a difference wouldn't it lift
12:18it up and back down nice all right give me one more one more cat one more cow and then go ahead
12:26and tuck your toes push back into a down dog hips go towards the sky now i want you to really think
12:33about this make sure your hand you bring your hands a little bit wider if that helps into it and then as
12:37you lift your hips up you try to bring your head towards your feet as much as possible but again
12:42that's all up to you in terms of flexibility and mobility you're going to get that nice head rush
12:47if you're doing it correctly all right and then i want you to go ahead and take one leg bring it up
12:54towards the outside of one hand now you have an option here you can drop to your knee if you have to
12:59otherwise you bring the leg up into that runner's lunge and then hand comes up arm comes up and i want
13:07you to use your elbow to bring it up and around so you add a twisting movement here it feels lovely
13:14and you open up now if you can't do that again drop your back knee and you think about this this is
13:21challenging right into your hip flexors into this movement so you do the best you can as you go through
13:26this and if you do this every single week i promise you you'll get more out of it
13:31nice all right last one and then we're going to step back transition into the other side
13:39bring it down get set first drop your knee if you have to but once you're set and you're comfortable
13:45come back up or stay down on the knee but then start to add the twists
13:49nice and take your time on these movements don't rush through a stretch we don't get the opportunity
13:57to stretch very often right in life so take that opportunity to go through these and get the most
14:03out of it i promise you tomorrow when you come back into your next workout you will feel so much better
14:09nice last one and then we're gonna go back into downward dog hold that for another few seconds
14:17pushing back oh big deep breath in back out and then start to walk your feet forward
14:27and then come down keeping your feet wide enough into the catcher position we've done catchers right
14:33so now you think about as you sink down again in terms of flexibility but i want you to drop your
14:38butt down heels should be planted into the floor if they're not i want your feet wider apart that allows
14:44you to keep your heels on the ground elbows can come to the inside of the knees you can open up
14:48and then try to lift your chest up and you can also just have a little rock back and forth
14:53that feels lovely and then we'll add in a hamstring stretch so you're going to go from the catcher
15:01and then push up into a hamstring stretch and then right back down nice sometimes you'll hear a couple
15:11knees popping elbows popping it's just a sign of old age as you go into it right i'm sure some people
15:19have some knee i'm sure there's lots of popping and cracking as we go through this for you too
15:23not just me or maybe it's just me i don't know but it's why we need to keep doing it
15:29wonderful all right give me one more and then i want you to bring your feet towards each other right
15:38up underneath the hips bring your knees onto above your knee bring your elbows just above your knees
15:44arch your back up and then you're going to flatten out now once you flatten out i want you to take one
15:49hand and bring it to the opposite leg and then you're going to start to twist and open up and
15:55you're going to open as much as you're able to as you sit down it's not into the squat but i want you
16:00to sink down into your legs enough to where you can feel that in the hamstrings and the glute
16:05and then you're going to twist and open up as much as you're able to again don't force it
16:09just keep breathing in
16:11exhale
16:14nice a few more seconds here open up and bring it down slow transition reset open up other side and
16:28hold it you can hold it for as long as you're able to and if there ever becomes a point where you
16:33need to if you need to stand up out of this release the legs or whatever that move is you can come
16:39out of it and then when you're ready you come back into the stretch all right so the more you do
16:44this the better it's going to get the more stretchier you're going to become that's the idea
16:50right nice a few more seconds here and then come out of this you're going to roll up reset step one
17:04foot back into a long lunge a nice long stride push your back heel towards the floor and feel the calf
17:11stretch once you are set into the calf stretch you can start to bring your hips forward by bending the
17:18front leg and then bring the arm up of the leg that's back and then just gently let your body
17:24start to fall over don't fall too much or actually lose your balance because you'll come out of this
17:28i just want you to have a little bit of movement and you're going to feel that right there in the
17:32hip flexor so all the way down this side hip flexor calf stretch should feel really good right now
17:38yeah and take a big deep breath in back out
17:46nice all right release let's do the other side get set first heel down once you're set push it forward
18:02again again just like anything else that we do we get set first we get comfortable in our movements
18:07and then once you feel you have a stable base then you can start to go into the stretch
18:13right we never lift a weight before we're stable same thing in a stretch you don't want to try to
18:18force the stretch go into something without your balance it's easy to hurt yourself even when you're
18:23stretching all right so we want to benefit the body not injure the body as we go through this
18:29lift your chest a little bit more
18:31those holds feel so good right sometimes it's a little challenging you start to feel a little heat
18:38in the body as you do this right so if you're sweating through this that's also okay as we go
18:43through all these movements nice all right start to transition for me come back up and then i want
18:51you to reach one foot up and go into a quad stretch quad stretch heel to butt your back heel is your butt
18:58find your balance focus on something that's not moving so sometimes it helps to look at the floor
19:02and i want you to bring your knee towards the other one and push your hips to the front so you lift
19:07everything up and you really feel a stretch down the quad the front side of your leg again focus on
19:13something that's not moving the foot that's on the ground think about bending just a little bit
19:17that's going to help with balance and really pushing the hips to the front and that is how you really
19:23get into the quad nice okay now as you have your balance i want you to take the same leg release
19:31we're going to go into a standing figure four you don't have to sink down very low for this one
19:37but just enough again where you have the balance and then gently push your knee down this is as much
19:42and as comfortable as you are doing but think about trying to keep the balance as much as possible if
19:48you can't do that that's fine but you focus again on something that's not moving that's always the
19:53important part right and if you start to feel like you're coming out of it you can stand up a little
19:58bit reset and then when you come back come right back down nice push setting the weight into the heel
20:08of the foot that's on the floor is going to help if you're pushing forward that's going to be a little
20:12bit harder for you to keep your balance a few seconds left and switch sides quad other side
20:20heel the butt chest up hips forward again bend your leg that's on the ground bend that knee just a little
20:28bit and focus on something that's not moving so i'm going to look fixed point on the floor that really
20:36helps and then again i'm going to think about okay where am i wanting to feel it quad
20:42hip flexor so i'm going to pull my heel towards my butt push my hips towards the front bend the knee
20:48and that is all quad right now and that feels lovely once you have your balance and you feel that
20:55bring it around take your time come down into the figure four bring it up and you're bringing the
21:01leg up just above your knee so don't actually push your leg into your kneecap bring it above
21:06sinking down and as you feel comfortable you can push and open up just a little bit more you can
21:14always do this sitting down i know this is challenging it's like man joel mobility flexibility and we got
21:21to work a little bit yeah always got to work a little bit stretching it down a few more seconds
21:30and then you're almost done by the way so stay with stay with me
21:35bring it up okay all right feet down feet right up underneath the hips take your hands cross them
21:46and then let's go ahead tuck your chin and we'll go with the arch nice tucking the chin and really
21:54again think about now i'll get you again rounding i'm going to let you round your back here all right so
21:59round it and drop and once you drop your chin and you feel this right so you're hunching forward
22:05you have horrible posture right now that's basically what you have but then you bring your arms out
22:09you try to push forward and then sink down your head's just trying to drop below in between your arms
22:16bring it down and then take your arms back open up and this one i want you to think about
22:26pushing your hands down behind you pulling your shoulder blades back and then lifting your head
22:32towards the sky open the chest up really try to extend out so everything in the chest you feel like
22:37you're opening up lifting up
22:40all right feels good
22:48a few more seconds here you're almost done i told you you're almost done don't worry
22:54right you should be happy as you go through this it's feeling better and you're gonna be surprised
22:59as you keep going through this you're like wow this feels better and better the more we do it
23:04that's the mentality that's the thought a few more seconds here and then to finish off go ahead and
23:10take the hand across shoulder stretch but we're also going to bring the neck down as well just let
23:17your head fall use gravity to help you on this one what i want you to think about though as the
23:23shoulder comes across is to try to bring it down i see people stretch their shoulder like this
23:27i need you to bring it down as much as you can this is a little shoulder mobility but then let
23:32your head fall to one side and then you can bring it down at an angle that's going to stretch that
23:38back side of the neck that should feel really good oh yeah we tend to hunch so much and shrug our
23:45shoulders when we're all stressed out and we're lifting doing all these things so we want to lengthen back
23:51out a few more seconds and lift it up switch down get set first get your shoulders set first drop it
24:04down so if you're here what should you do bring it down bring it in and then let that stretch go into
24:12the neck and every side is we all have a tighter side this is my tighter side so you bring it down
24:20again don't force it you just bring it down enough to where you feel that stretch all the way down
24:26oh how you feeling feeling good feeling pretty good all right good release it a little shoulder roll
24:38a little twist how you feel you feel better i know i do so that is awesome for you to do and this is
24:45something you need to do every seventh day when you're doing this program you can do it every other
24:49day if you want to if you have the time as well it benefits your body it's going to get you ready
24:53for the next workout which by the way is tomorrow so i'll see you then good job
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