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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right you know what time it is it's time to stretch time to work on your mobility flexibility
00:11so let's just go right into it on this one start with torso rotations what i want you to do on this
00:17is toes down heels up and then as you twist think about the hips turning all the way side to side
00:25big torso rotations lift your chest up and think about lengthening out and that's what we want to
00:31focus on as we go through mobility flexibility lengthening everything out feeling long feeling
00:37lean feeling stretched out as we go through this right six days of work at 25 minutes speed train
00:44as you have discovered it's no it's really no easy task so your body is definitely going to feel that
00:51as your heels come up you can even slow it down and get a little bit more into the twist as you turn
00:55to the side twist side to side right we don't just power through these moves we take our time to make
01:03sure we're getting the most out of every single stretch and every single twist okay all right a
01:12couple more and then go ahead and set your feet we'll go into hip circles lift up one leg bring it
01:20around back down other side we've done this in the accelerated warm-up before right in the lower body
01:28that's not for very long so now i want you to take your time and really think about lifting up
01:34out tap your toe of the back bring it up and back down so as you do that and you get more into this
01:40you'll feel that you can make a bigger circle as you open up tap your toe back down lift up tap your toe
01:49but try not to turn your upper body to the side while you do that i want you to square everything
01:54up as you open up back and down just think of hiking your leg up lifting it up and over
02:01and then right back down all right so you got time for a couple more each side big circles should feel
02:08really good in the hips back in and down last one and then take one leg bring it to the front swing
02:18it front swing it back take your hands to your hips and just think about slow to start as your body
02:25weight this is going to be a natural shift in a movement right so you think about this as you bring
02:30your leg forward and back we do like a leg kickback you've done that before but now i want you to think
02:34about letting your upper body start to move with that all right and that's going to help you in
02:41terms of getting a little bit more out of the movement a few more seconds and then we're going
02:45to switch sides last one come up to the other side and try it again back and forward back and forward
02:54all right a lot of times i tell you sit upright no moving forward this is where i get to tell you a
03:00little bit different and you focus on bringing the leg up and back up and back that dynamic movement
03:06should feel really good in your lower body down and up and if you ever start to feel like you're
03:13losing your balance you tap your toe bring it back down last one and then bring it to the other leg
03:18and think about crossing side to side bring it side to side your arms will can swing if that helps
03:26looks like a little doing a little dance number right as you bring it side to side if it helps
03:31and you have a wall nearby you can grab a wall corner or a chair if you need a little bit more
03:37added balance but what you want to do is we think about that side movement as we lift to the side
03:42but now is when you lift you let your leg come across right so however that works for you last one
03:48and then switch sides of the way side to side if you've never done this before it can always feel
03:56a little awkward right the first time you do it you're like wait a second i don't know if i'm doing
03:59this right look you're moving that's the whole point is to move through all of these and you're just
04:05getting the muscles activated all right feeling good on it open up side to side nice good last one
04:15and now bring it down we're going to set back into the back foot heels down toe up just reach down
04:23hamstring stretch you're going to tap the underside of your shoe come up and go to the other side now
04:29as we do this this is where i'm going to tell you flat back i don't want you to arch or curve right here
04:35but think about pushing back into the hamstrings we're not doing any weight right now so focus on
04:41pushing down and back and oh my hamstrings that feels good down back up all right dynamic movement
04:51working through this and you take your time we're not in any hurry so if you want to slow down to step
04:59really sink into the stretch hold for a second come back up you just take your time through all
05:05these movements and the more you're going to do it the more you're going to feel better nice a few more
05:11last one each side and then take your feet nice and wide and then let the body shift let your body
05:22weight drop to one side and then come to the other side your toe is going to point out just a little
05:26bit think about 45 degree angle as you point out and you can go down as far as comfortable for this
05:32movement to sink down feel it on the inside of your thigh both legs you feel that dropping down
05:38and then if you feel good you can start to tap the floor bringing it down if you're able if not
05:45you put both hands on your thigh bringing it down stretch and then as you get into it because you're
05:52here for a while so we make sure you can really get into the stretch as you sink down stretch push your
05:59butt down and back right that feels lovely stretch back down okay give me one more each side and then
06:13i want you to shift to one side i'm going to turn to one side into a lunge position for you to see
06:18and push your heel down and then hands are going to come down as far as you're able to they can come to
06:24the inside they can come to either side of the front foot and then you're just going to shift
06:29your body weight front and back and you're going into the calf stretch right so you're letting your
06:35hips drop as much as possible as you go forward and then as you push back you're trying to get your
06:41calf your back calf down towards the floor if you're able to you're going to have a little curve in the
06:46spine as you do that that's fine but shift your body weight back and forward just a bit back
06:53and forward nice a couple more and then your back leg i want the knee to come down push your butt back
07:05towards the heel and we go into a hamstring stretch now hamstring stretch as you sink back you're going
07:11to have your hands down to the floor as much as you're able to and then heel down toe up push your
07:17butt down and you should feel that come all the way into the back part of your leg that's the hamstring
07:22right and you can shift your body you can let your chest drop forward a little bit and that's going
07:29to make the stretch even more stretchier and that's science we're making it up as we go right stretchier
07:37i mean come on who hasn't said stretchier in their life i know you've said it before
07:40bringing it down and if you haven't now you will bring it down all right come up we're going to shift
07:49and switch sides you step in however it works for you i'm going to turn to this side so you can see
07:55and we're going to step back bring the hands down get set first as always you get comfortable and
08:00then you push your heel down and then shift your body weight forward bring it down shift your body
08:07weight forward right you can have your hands on the inside if this is more comfortable to have the
08:12hands on the inside or the outside i like to have my chest over the front leg not resting it i'm
08:18setting there and then i'm really trying to push the back heel down to really stretch out the calf
08:24and then back forward a couple more and then set back knee down all the way back into your other
08:36hamstring you have the option here and you also feel it in your quad if you have the flexibility
08:41you can bring your butt down all the way to your heel whatever works for you in terms of your
08:46flexibility but i want you to really think about trying to get the stretch into that hamstring
08:51the front hamstring all the way trying to go stretchier remember that you're never going to forget
08:56it now as you stretch through the back leg or the back of the leg all the way down
09:01big deep breath in hopefully you haven't been holding your breath this whole time
09:08stretch that out hamstrings are always so tight for me right on okay okay come back up into the lunge
09:20and then bring it all the way up come out of this stretch quick little shake that's good for the
09:28legs now bring your arms up i want you to open your arms bring your fingertips together
09:31thumbs up and then rotate them down and try to push them down as you open the chest up
09:39and then once you get there you start to rotate up and back and once you get that movement you can
09:48start to rotate it down bring it down as low as you can what i mean by that is i want you to think
09:52about as you were trying to fly if we were a superhero if i was a superhero i would totally fly
09:58so i would do this this would be my takeoff this is how i envision it probably wouldn't work that way
10:02but i'd take off and then as i land i would go ta-da that's the idea is that's your ta-da and this is
10:10your takeoff right bring it up bringing it back and down all right last one open up and then bring
10:21your hands to the front set your feet right underneath the hips and i want one arm to open
10:27to the side open the chest twist and then alternate you're going to let your head move
10:33with the arm as it goes so your eye gaze is going to follow that side to side and what that's going
10:40to do is going to really think about opening up right front part of your chest front part of your
10:44deltoid you feel that so much with all those movements that we do so you think about with the
10:49chest staying lifted you really open all the way up and try to look behind you and keep your hips
10:57squared to the front if you can do that if you're able to keep your hips square without moving then
11:02you're really getting that good torso rotation all the way and then back around got time for a few more
11:11back last one each side and back okay now take your arms bring them down and then open them up
11:22into goalposts little shoulder rotations this one right here you're going to feel based on your
11:27shoulder mobility i talk about that as we go through shoulders all the time so what we want to think
11:31about is elbows in line with the shoulders and you can think about bringing it down as much as you're
11:37able to if this is as far as you can go great if you can bring even further awesome but i want you
11:42to lift the chest and not try to lean back but get all of that movement into your shoulders right
11:49working shoulder mobility our shoulders get so much work daily so we want to reward them with some
11:57stretching a little flexibility they're also the first thing to seize up and let us know that they're
12:04tight right so that's what we're doing is to open them back up all right give me two more
12:11last one and then you can bring both arms down to your side and then take one arm bring it straight up
12:18to the top and then release it doesn't seem like a lot but it is because what i want you to focus on
12:25is when you lift is you don't lean back you lift your arm so the arm is the only thing that's going to move
12:31lift up and back down you're going to be surprised a lot of times when i see people do it this is as
12:36high as they can go that's totally fine we want to try to lift up and really work on our shoulder
12:41mobility as we go through this program and as you go through life nice couple more last two
12:50last one and then other side switch it back down lift up and back down you will find also that
13:01sometimes one shoulder is better than the other right that just comes with life it depends on your
13:07dominant arm sometimes if i'm right-handed my right shoulder doesn't feel as good as my left again
13:12we're going to match it every single time as much as possible train evenly stretch evenly work through it
13:18so we don't further any more imbalances okay two more
13:24last one and then take your arm bring it around i want you to come around the back side as far as you
13:33can lift your chest up and then with your other hand pull your fingertips back as much as you can
13:39you don't have to go very far but once you get that arm secured then you lift your chest and really
13:44think about bringing it back and man that's going to open you up right there into the front part of
13:50your shoulder if you want if you feel like you can get a little bit more you can pull that arm even more
13:55and then open up yeah that you're going to feel like an upper body pretzel sometimes in some of
14:03these moves but it works as you lift and the more you lift your chest the more you're going to feel
14:07that right into your front part of your deltoid bicep tendon that whole area is part that tends to get
14:13really tight very quickly all right get ready to switch and release slowly always come out of
14:21these stretches as well don't just fall out of them come to the other side lift your chest up
14:25get set and then hold it we never rush through a stretch into it or out of it we always want to make
14:34sure that you're staying loaded into the movement but gently come out of it don't just fall out it's the
14:40same thing when we're lifting weights we don't just let the dumbbells fall even though i know you want
14:44to but you can flick the loops so you got that use them as rubber bands so just don't you know hit
14:52anybody with them i'll get in trouble if you do so don't do it lift the chest a little bit more
14:58and then go ahead and release now forearms get a lot of work so let's stretch them out take the hand
15:07the palm of the hands and push them together with the fingertips opposite and then what i like to
15:12call is a bug smush is what you think about is you try to smush a bug and switch so you're creating
15:18tension as you push into the palm of the hands and then you bring it down and then once you stay
15:23extended you can stay extended and really think about opening up you're going to feel that down
15:28the front part of your arm the forearm everything you get so much and then also think about spreading
15:34your fingertips so then when you push give a little grip release as well dumbbell train it's one of my
15:42favorite ways to train your grip and your forearm strength but you will feel that tightness just
15:47like anything else you got muscles all over your body and we work all the muscles nice all right
15:55doing good just a couple more try to push away and you can pull your hand back a little bit more if
16:01you're able helps with all those planks as well last one and then set your feet we're going to go
16:09down a little bit more of a dynamic movement i want you to bend your knees walk your hands down walk out
16:14into your inchworm that high plank and then bend your knees to come back you're like why are we really
16:20doing a high plank in a mobility flexibility workout joel yep you are no days off as you work through
16:31this and you're not going quick on this one you're taking your time but i want you to bend your knees
16:36as you need to and the whole point of this is to get that dynamic movement of the stretch and then you
16:41come down and you walk out then you come back nice and back how about two more i think that's a good idea
16:50last one but i want you to stay in the plank on your last one walk out stay here and then push back
17:00into your downward dog movement now the downward dog hands are going to come a little bit wider
17:05spread your fingertips to really try to plant your hands into the floor and then i want you to lift
17:10your hips into the sky your booty comes up and then as you're holding here you can even get a little
17:16extra calf stretch as you want alternate your heels down feel the good stretch
17:23okay now you're going to take one leg and you're going to bring it forward so shift your body weight
17:32forward bring one leg forward your knee is bent and this is called a pigeon pose and if you've never
17:37done this before here's an easy setup on this is you can bring your butt down depends on your hips
17:42right and you can bring one knee back and you bring the leg forward so pigeon pose is what it's called
17:46sometimes in terms of hips you're not able to come all the way down or you can't have your leg back
17:51so however works for you you want to think about having this look as much as possible and you're
17:57letting your hip drop down that feels really good but it feels really tight at the same time
18:03right but you feel that stretch and at any point you drop your hip down bring the back leg up and
18:09that's going to give you that option to come down a little bit more into that hip flexor stretch if you
18:15are able to but if you can't also no worries all right hold it for a few more seconds and then
18:23you're going to transition back into downward dog again so step back come back get set first
18:29a couple heel drops and then let's go with the other leg other leg comes down reset chest is lifted
18:39first right this is how we start and then you can release that back foot or if you need to you can
18:45bring it in so again however works for you in terms of your stretching and your capabilities of this but
18:50we really want to think about trying to push the hip down towards the floor and man again you're going
18:55to feel that the more you do this and the better you're going to get right so we all need it i need it
19:02a lot as we stretch through this all right a few more seconds hold it here and then easy transition
19:14for you don't even have to get up for this just come down to your butt bring one leg all the way
19:19around to the front leg comes in and then push it down all right and you can just push that down as
19:27gently as possible in terms of your flexibility again and then if you're able to you can reach
19:32for your front leg this if you have tight hips can be a challenge all of these can be a challenge but
19:39just take your time and go through it if you're like if this is what it looks like when you're
19:44trying to reach for your toe i'm okay with that this is fine because you're trying and that's all that
19:49matters is you stretch through it and as you get more and more into it you can tuck your chin
19:53get into the stretch feels good yep okay and then take a big deep breath in as we're going to come
20:05out of the stretch back out and then same leg i want you to take that leg over into a little figure
20:14four pretzel twisty i told you you're going to feel like a pretzel sometimes and then the arm comes
20:20around give your knee a hug lift your chest up and then turn to the side i want you to think about
20:25this is a lot of times i see this a lot is when people try to twist there's that curve i want you
20:31to try to lift your chest up as much as possible this is the first thing to you do then you start
20:36to twist right and you're going to feel that difference as you work through these little posture
20:41changes and try to get a little bit more out of every single stretch as you lift up and twist
20:47big deep breath in
20:52back out and release that come to the other side other leg comes in get set first you can always
21:03have your hands down to the floor if that helps to get your chest lifted and to get set and then
21:08once you're set then how far can you reach if this is it all good come down and down as well so
21:16the more you do it the better it's going to get right but you never want to force the stretch you
21:22never want to try to push yourself into it and make your body go into the stretch again that's how
21:26you can hurt yourself we're not trying to injure you right here even though sometimes it might feel
21:31that way you're trying i'm trying to help you and get you a little bit more stretched out and
21:38flexible and that's going to lead to more recovery in your body as you're ready to come into those next
21:43workouts so i'm trying to help you that's basically what i'm saying all right bring it down and then
21:51release that into your pretzel move lift it up back around okay feeling pretty good so again take your
22:03time on this one but think about what you're trying to do if it's just a hand keep the chest lifted
22:07bring it up and around
22:09keeping your chest lifted
22:14right on
22:17you're almost done by the way you're doing really good just gotta finish this right so take a big deep
22:24breath in back out and then now you get to lay down it's probably what you've been waiting for
22:33this whole time lay down pull your knees into your chest let your head drop to the floor and pull
22:40them in as far as you're able to in terms of comfort and then you can just rock a little rock back and
22:45forth nothing too crazy but you're just giving yourself a hug thanking your body for what you're
22:53trying to do and what you make it do on a daily basis all those exercises all those workouts that we're
22:59doing tucking the chin releasing and then depending on your flexibility we can go into what's called the
23:09happy baby pose it's a fun little yoga move what you do is you take one foot up grab the shoe take
23:15your other foot up grab the shoe and then as your head drops you bring your knees towards the floor
23:20now it can feel awkward i'll be honest with you but i'm telling you it feels good all right so just
23:27think about what you're trying to do is you're opening up your hips you're gonna feel that in
23:32the glutes all the way down your back and the more you do this you're gonna really feel this in terms of
23:38helping your movements like when going to catchers and things like that yeah it's good stuff but just go
23:45as far as flexible as far as able don't strain any sort of movements and then one more hug
23:54and then extend all the way out and go to a starfish where i want you to bring your feet out
24:02bring your arms out and you just get to fall down basically you just get to lie there but i want you
24:07to lift up so now you can start to arch your back a little bit create a little bit of length in your
24:12spine and really try to just bring both feet both arms away from each other as far as possible lengthen
24:20out big deep breath in back out and then take one knee into the chest come back up and you can just
24:33stay there because you're done good job on that so as a reminder you are going to go into mobility
24:40and flexibility every seventh day of 25 minute speed train do not skip it do not miss it because
24:46i'm telling you your body is going to benefit from that and that's how you're gonna get the most
24:49out of this program and now you're ready to go right back into your workouts tomorrow so
24:54i'll be right here waiting for you
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