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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week four day three core cardio that's it that's all i'm going to tell you on this one because
00:13you're just going to get right into it remember on core cardio we go very quick in transitions
00:17you don't need any loops you're going to need a lightweight on that one we'll talk about that in
00:21a second let's just get right into the warm-up because we got some work to do take your feet
00:25outside the shoulders if you would bend your knees reach down feel the stretch in the hamstrings and
00:31then lift up to the top and then just start to move reach down lift up core cardio it's not an easy
00:40workout i think it's personally i think it is the hardest workout of the program because of the
00:47transitions it's so quick so we're going to go fast through this one but like i said really no new moves
00:53a couple little tweaks last one and then let's walk the feet out into an inchworm remember you
00:59can bend your knees as you come down to start walk out into the high plank bring it back bend your
01:05knees and then when you come up you can have a little roll in the spine as you come down bend
01:10your knees come out bring it back roll up last one stay here in the plank and then i want you to
01:18push your feet up a little bit push your hips up into the air alternate stretch in the down dog
01:24heel comes up toes stay down take your time and feel the stretch down your calves your hamstrings
01:30all the way down both feet bring it in that feels really good
01:38and then step in and roll it up all right let's go we're getting right into this so
01:48first two exercises you're gonna go into the kneeling rainbow as a reminder you need a light
01:54weight to bring it up overhead that's the first exercise the second exercise on that one is going
01:59to be the twisted mountain climber so on the twist remember flat back knees quickly going to each
02:06side but we really want to focus on the flat back with the kneeling rainbow arms are out and when
02:13you lift up this doesn't have to be a heavy dumbbell but you really want to sink down as the dumbbell
02:18comes down you feel the crunch in your obliques and then you go to the other side so are you ready
02:24for this because as you know once we start we just keep going it just doesn't stop on this one so
02:30grab your weight accordingly i'm going to do the seven and a half to start and i'll adjust if i need to
02:35but again doesn't have to be a heavy weight all right week four let's kick off core cardio in
02:40three two one lift up and around back down feel the stretch in your abdominals as you lift the weight
02:49up lifting it up back down reminder 45 seconds each exercise so it's not a full 60 but doesn't mean
02:59you get to coast through this we're going to go through all these exercises a lot of these you've
03:05seen already and more than once and there's a reason for that because i want you to really have
03:10that familiarity in the moves as you crunch down lift up back down up feel the stretch at the top
03:19back down very good got a couple more and three two one bring it down hands up underneath remember
03:30high plank every single time the high plank hands right up underneath the shoulders feet come up knee
03:37comes to the opposite elbow towards the opposite elbow in three two go twist in and start with a slow
03:45pace the reason i say that is because i want you to get your form first get everything going in terms
03:53of your form so if you go knee knee knee knee knee knee twist twist twist twist don't move your head like
04:00that but i want you to feel that rhythm and even if you have to slow down knee knee knee knee whatever
04:09rhythm you choose that's the rhythm that i want you to try to maintain for 45 seconds so don't start
04:17too fast to where you can't keep the rhythm set a rhythm and a pace to where then even in the last
04:23few seconds you can speed up three two one that makes the difference so if you start slower and then
04:31you can speed up that's better than starting too fast and having to slow down okay let's do it again
04:38get set on your knees ready set go rainbow up back around rainbow up back around the weight shouldn't
04:50be so heavy that the shoulders are getting fatigued when you lift it up again seven and a half not super
04:56heavy on this but again i feel into my obliques as i crunch and then as i lift up right at the very top
05:04i can feel my abdominal wall i can feel everything lift up and lengthen out and that's what i want
05:09is to get the lift and then the crunch lift up and then the crunch lift and crunch a few seconds left
05:21down lift up and down last two last one and set it down back to your twist as always
05:33get set first before you do anything else make sure you are stable stable platform to work from
05:39knees or toes get ready get set and go find your pace if you are dropping to your knees on a high
05:49plank remember you hold the plank especially on the twist it's a little hard to twist the knee
05:54do a twisted knee while you're on the floor so your option here is to hold the low plank
06:00and then try to come up you're a week four just try to come up and give me one twist
06:05come back down come up one twist come back down this is your progression if you've been on your knees
06:13this entire time then today is the day that you come up give me one twist on your toes and then back
06:20otherwise you should be moving right now you've got five seconds left three two one
06:29nicely done keep just stay right here don't even have to get up i'm gonna even keep the weight we're
06:37gonna keep that movement going so now we're gonna do a kneeling chop and then we go into the bear
06:42with a leg drive through reminder on that one in the bear stance kicking our leg out to the side
06:47on the chop i'm gonna make one little change on you though where before we were chopping to the
06:52outside of your leg of the leg that's forward today i want you to chop to the inside and what
06:59that's gonna do is that's gonna tweak your balance a little bit and make you focus even more on core
07:05stability just make it a little bit more harder for you okay so start out low by the hip we're lifting
07:12up three two go lift up and chop with this added instability of chopping to the inside what you
07:23have to focus on is not trying to turn your lower body to the side and you can see how my knee dropped
07:31in and i'm actually pulling the hips in what i want is if think about if you're facing the front just
07:36like i am is you can twist your upper body in terms of your torso and that'll feel in the oblique
07:44but the lower body stays put lift up remember it's not a shoulder workout right here this is a core
07:51workout and that's how you know you're getting it three two one set it down bear with the leg drive
08:01through you're gonna have the bear stance right up underneath you're gonna kick the leg through come
08:06back and have your balance pivot on the ball of the foot so you can turn the hips ready set let's go
08:13twist back down take your time we're not going quick on this one this is about stability and control
08:22twist trying to kick your leg slow and low instead of going high i don't want you to have your leg way
08:32up here that's putting so much more pressure on your shoulder than you need to stay low stay loaded
08:37here back twist back
08:43lovely this should feel better the more you do it and i don't know about you but it makes me feel
08:50really cool three two one i feel cool like yeah i got cool movements going on switch sides on the
08:59kneeling chop remember you always put something underneath your knee if you need to grab your
09:03weight bring it to the side get ready get set go lift up and down those quick transitions minimal
09:14breaks you know what it means and you know what it feels like because you've been doing it for four
09:17weeks now heart rates up and we're going quick for full body movement working into the core and think
09:26about where you should be feeling it right now so if you're trying to lift the weights up if you have
09:31to bend your arms so much to get the dumbbell up that means you need lighter weight you should be able
09:37to extend all the way out lift up and back down lift up oblique crunch lovely bring it down make sure you
09:50keep breathing you got last one and time back into the bear with leg drive through hands right up
09:59underneath i'm going to show you straight on flat back kick out to the side it's not at any sort of
10:04angle straight out to the side ready set go kick out and back kick out and back when you kick your leg
10:15you're going to feel the back foot the all the weight plants down onto your back foot and you
10:20should feel comfortable right here and then you float your leg up kick it out and back remember
10:26your modification if you can't turn or kick your leg your option is the bear stance lift the opposite
10:32arm lift up and then when you feel good you try to lift the arm and the opposite foot this is the option
10:40is to lift because then you're going to progress is lifting then you rotate through and then right
10:46back down just keep working uh-huh doing great in three two one have a seat all right stick with
11:01one dumbbell we're going to keep the one dumbbell i'm going to stay with the lighter one on this one and
11:06then we're going to do the dumbbell overhead feet feet extend out with the arms and then second
11:13exercise is going to be plank jacks so here's your v we've done one arm and one leg now we're just going
11:19to combine the two both arms both legs option heel taps plank jacks oh there goes my weight corey kick it
11:27back thanks man this is why it's good to have friends perfect okay we're going to go into
11:36it here we go ready set go bring it down and then lift it up control this movement you are creating
11:46a long lever system with your arms and your legs this can be a lot for anybody with lower back issues
11:53or if you don't have that strength all i need you to do is to bend your knees and go into reverse heel
11:58taps right here this has been your safety zone right your modification zone every time we go in for
12:06the extension but you should always be able to do the heel taps if this is too much with weight then
12:11all you got to do here is just body weight only you still feel it i feel it right here as i'm coming
12:17out and i extend out and i'm like and i feel that little squeeze get ready to turn over three two one
12:26keep the dumbbell up like that and it won't roll away from you and then come into plank jacks hands
12:32underneath we do the twisted now remember the plank jacks feet are in quick little out ready set go
12:40quick out little movement doesn't have to be a big jump out at any point if you jump out long in terms
12:48of trying to bring your feet out really wide and really try to do this look what's happening to my
12:52lower body there's so much movement happening i don't want the movement i don't want the impact on
12:58that i want little tiny movements pop pop pop pop out toe tap if you need to set the pace as i've said
13:08slow pace and then at a certain point if you're feeling good about it then you can add on some speed
13:17last 10 seconds but everything should be locked in core should be locked in
13:21good three two one roll back over on your back grab the dumbbell make sure you're holding on to
13:32the bell because you're bringing it over your head bring your feet up extend up into the crunch ready
13:38set go bring it out slow then lift up you do not have to go all the way down in terms of your feet
13:49and your arms again range of motion here right so you don't even have to go you can stay in a v
13:55there's your v a big v and then a little v or extend out crunch in extend out crunch in same idea
14:06as we've worked before is really creating the length in the abdominals and then you crunch in so
14:13lengthen crunch in lengthen crunch in you're doing great whoo you've got three two and down set that
14:27weight up so it doesn't roll away from you again plate jack get set hands up underneath i want to see
14:33little bitty movements no twerking we do this so we can twerk later so we're strong for it get ready
14:40get set let's go a little bit of movement quick feet that's how fast this should be going and
14:49that's how a little much how little of a balance your body should be doing if you need to tap and
14:55all that does on the tap is it creates when you lift your leg it creates instability so what's happening
15:01everything is firing that instability fires your core for stabilization that's why we do so much
15:07instability training the program and then the jack the little tiny jack jacks up your heart rate
15:14that's the idea stay with it whoo doing great come on keep breathing work through it in three two
15:25one good job nicely done number four don't need a dumbbell for this one you're going to come down
15:33into a low plank and we're going to go to an alternating side crunch that's your first move
15:37second exercise we're going to go flip over onto our back single side bicycle crunch you've done that
15:43so that'll be familiar but watch this low plank we're normally here i think i want your arms to come
15:50in crosswise once you're set this is going to allow you to open up to one side and then open up to the
15:58other side you can be on your knees your toes but this is what's important here right up 90 90 parallel
16:06to each other get ready get set and let's go open up slow to the side keep your hips lifted off the
16:15floor as you turn if you need to you drop to your knees hold the low plank and then turn and lift up but
16:25you'll watch my hips even on my knees my hip is not dropping towards the floor it's going to stay
16:30lifted the entire time knees or toes i do not care i just want you to keep your hips up so your hips
16:38are not going to touch the ground the entire time of this 45 seconds and then roll underneath when you
16:46load up your forearm your elbow is directly underneath your shoulder everything is locked in good three
16:54two one just roll to your back how's that for a transition right there and then you're going to
17:00go single side bicycle crunch one side stays bent the other leg extends out into your crunch ready set
17:10go twist and release twist and release option if you remember heels down and then you're going to pull
17:21the one knee up but again still same thing even on crunches you find a pace and you're not pulling
17:29on your neck not pulling on your head tucking your chin just lifting up find the pace that you can set
17:36and you can keep for the full 45 seconds and you've been doing these moves
17:42already over the four weeks so you ask yourself how much stronger are you feeling maybe not like
17:48completely strong right now because you're getting tired but i know you're getting more reps out of
17:52this last one and release it oh and roll over ah i feel it right there back into it into your plank get
18:05set get ready make sure your feet are right in line with the hips in three two go open up
18:13back down this is challenging by itself before you've done three blocks of work
18:21and an upper and a lower body so as you go into this you've already been working this week
18:26your body is fatigued and this is that point where we go into the endurance train and we talk
18:32about that all the time talk about through the workouts especially in core cardio and total body
18:36is working for endurance your body is getting more endurance every single week the way you train right
18:44now lifting it out and up twist and move last one and time roll back and then bicycle single side
18:56bicycle make sure you switch sides you're not doing the same side knees or heel taps if you need to
19:04otherwise you're extending the feet out ready set and let's extend out out twist back down
19:15you will find as you do this towards the end and i've said this before but i'm reminded because i'm
19:20feeling it too is you can't lift as high as you get towards the end your body is just like
19:26nah nah dude i'm not gonna do it so if you're feeling that and you feel like you're gonna want
19:32to start to pull on your neck what should you do heels drop lift up do the move correctly before
19:40anything else lift up and back in this is where it counts is not forcing anything but finishing it
19:49correctly got it three two one you know what time it is time for the burnout four moves you're gonna go
20:00twisted mountain climbers bear with leg drive through low plank into side crunch and you finish right here
20:07and alternating bicycle twists hooray i can't wait for you to do this with me because we're doing it
20:16together remember three minutes it's quick into twisted mountain climber that's what we're starting
20:22with just wipe that sweat away right there okay there's about to be more hands up underneath the
20:26shoulders start with your twists lock everything in for three minutes okay you got this and then you're
20:32done with this workout make it count here we go three two go set the pace go into this remember the
20:41burnout is meant to smoke everything what's left if there's anything left in the tank this is where
20:49you finish it off so set the pace and say cool there's my pace if you can start to speed it up a little
20:56bit then speed it up a little bit but you better stay with that pace the entire time of the rest of this
21:0345 seconds core stays in draw the belly button in and lock it in nothing else is moving just
21:11twisting keeping your back flat we got less than 10 and then we're going to go into the bear with leg
21:18drive through in three two one reset hands underneath knees up slow down and twist slow down and twist
21:31i want you to load the leg up when you come around you'll load the back leg up and you'll see my hand
21:37it's pushing forward and push back into it but that allows me then to come right back into the bear
21:42stance back around bear stance back around you got it heart rates up big time breathing heavy everything
21:53should be on fire right now as you work through this bring it around and back around and back 10 seconds
22:01coming into low plank alternating side openers in three just coming down two get ready and go into it
22:12that way you don't miss any bringing it down open up bring it down open up as you fatigue this is what's
22:20going to happen your butt's going to come up into the air none of that y'all you know better you do not
22:26lift it up and you do not drop it to the floor you stay in a plank stay tight you only got one
22:33exercise left after this you can do this open up and down we're going alternate bicycle twists
22:42to finish off whoo you got this three two one roll over bicycle twist to finish off let the sweat fall
22:52right into your eyes and twist to go 45 seconds left so do whatever you need to do to finish this extend
23:02out and try to keep moving even if you're going heel lifts to lift up but this is that point where
23:11right here in the middle your core your abs everything should be like i just i don't have
23:16much left dude and i'm like good finish this off we finish it i'm going to finish it you're going to
23:23finish it together come on less than 10 open twist and last two last one done done done
23:39done no mas no more got nothing left all right tuck your knees into your chest while you're here
23:45give yourself a hug oh bring your head down and let the feel the length as you let your head down a
23:54little hug side to side feels nice and then arms out let the knees fall off to one side
24:01oh yeah stretch all the way down into the glute just breathe switch sides let try let everything just slow down
24:21breathe big deep breath in all right and then feet in you can keep one leg bent other leg up hamstring
24:38if you want more you can extend the leg out hamstring stretch push your heel towards the sky that should
24:45feel really good after a lower body yesterday uh-huh and if you're pulling your leg up and that's as far
24:51as your leg stretches you better not be skipping mobility flexibility you need that it's so good
24:58for you switch sides other leg comes up and bring it up oh oh my goodness told you that was a doozy
25:10i think they're all doozies might have to come up with a different word than doozy bend the knee in
25:16lift it up figure four push away open up your hip that should feel nice too all this should feel great
25:22it always feels great when you're done yeah buzz good switch sides other side to finish off
25:32and we are out of time nicely done excuse me if i don't get up but i'm not gonna i'm gonna stay
25:44right here so you just finished off day three that's pretty good it's pretty gnarly um so you know what's
25:51coming up tomorrow right back into it we're right back to work working with all those right there with
25:58the weights so i will be right here not right here here but i'll be standing up and i'll be ready for
26:03you tomorrow good job nicely done i'm just gonna lay here and collect my thoughts for a few minutes then
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