Skip to playerSkip to main content
Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week four day two how you feeling good from yesterday bringing in all the tempos into the
00:13upper body we're doing the exact same thing today we're going to bring it into the lower body still
00:16working the three by one the two by two even a couple little other fun things for you and the
00:21format today is burnout so we're going to be working one exercise three times through and
00:26then you're going to need your loop to finish that off so let's start with the warm-up bring your
00:30feet just a little bit outside your shoulders arms out into a t position dive down into a good morning
00:35but this time stop at the bottom feel the twist and open up the torso as well right back up to the top
00:41down twist other side you can bend the opposite knee of the direction you twist if you need a little
00:47bit if you need to ease into it basically because that is exactly what i feel as we bring it down
00:54twist up right back in give the deadlift that's due diligence right get into the hamstrings down
01:02back give me one more and then we're gonna go into a reverse lunge step back into your lunge and as you
01:09do that i want you to twist keeping your chest lifted twist to the side bring it back other side
01:15remember you don't have to go very deep into the lunge as you're warming up just sink down feel the
01:20weight into the legs and bring it right back up down and twist come back and combine the two things
01:26as you step back and give me a twist one more each side and then we'll finish off with some hip circles
01:34sometimes you will find as you go into the warm-up that you make a few more noises than you might have
01:40the previous time that's completely normal and that's exactly how i feel today some days you feel a
01:45little bit more stiff than others other days you feel great but no matter what you know as we get
01:50right into the workout you don't have a lot of time so we gotta get to work all right one more each
01:56side if you would please this is the last one here and the last one other side and we're gonna get
02:02right into it all right so deadlifts going to deadlifts i'm gonna go 30s today going into the weight
02:11so with the deadlift today we are working on the three and one tempo nothing crazy on that you've
02:19been working through this this is week four so that should feel familiar in terms of your tempo
02:23your positioning and you're gonna be really making sure that you're set bringing it down to three and
02:30back up that slow controlled down movement is what i really want you to focus on today pulling the
02:36belly button in drawing everything in so the core stays really tight as you come down you see the
02:42back stays flat so this is what it should look like even with weight and then you come up to the top
02:47we're gonna go into the burnout you need your loop by the way and we're just gonna do a loop deadlift
02:51so it's um it's all the deadlifts today posterior good stuff all right we ready week four first lower
03:01body workout rub your hands together because you're so excited pick up the dumbbells and let's get to work
03:06ready set go down two three right back up to the top down two three slow down as you come down into
03:19your deadlift focus on your range and then you have that one to come back up we think about your range
03:26how has your range changed or improved over the past four weeks so this is your fourth week of doing
03:32these moves so think about it in week one did you have to go a little higher stay a little higher
03:38just below the knees and now you can maybe go a little bit deeper into down deeper down into the
03:44shins maybe that's what i'm trying to say stay with it down two three and you think about hamstrings i
03:52feel that right that stretch right there and i squeeze my booty as i come up to the top bending the
03:58knees as i come down lifting up to the top down two three and you got time for one more down two
04:06three set it down quick little shake you're gonna do that two more times working on that range focusing
04:13on the range trying to get just a little bit deeper even if it's a half inch a millimeter more
04:18that's what we're working for for the improvement ready set go down two three back up chest is staying
04:29lifted and what does that mean the chest i'm saying when i say lifted chest well i'm going down well
04:36lifted chest means we're not rolling the shoulders forward and dropping down i said that from day one
04:42on this so we really think about chest up shoulders back pushing your butt back squeeze up to the top
04:49down two three and up did you increase weight today did you well if you didn't that's okay if you did
05:00that's also okay but right now as you get into it you're in the second set the second minute
05:05of the exercise remember time under tension is what we're trying to do so we're increasing
05:11the amount of tension in a set time the way you can do it if we go through a tempo that you've done
05:18this is your last one set it down the way you can increase the tension in the same amount of time
05:24is by adding weight so if you're at a weight that you've been doing for the past two weeks
05:28one two weeks try adding five pounds to it it's going to make all the difference in the world
05:32especially as you go into round three get ready get set let's go down two three back up
05:41feel the squeeze right there and as you come down you can have that split second hold and i talk
05:50about that all the time for a lot of moves so the split second hold can also be at the bottom
05:54bring it down to hold for that split second and squeeze up the hold is at the bottom range the bottom
06:02part of your deadlift and i don't want you just to hang out there but get to the point where you know
06:07okay that's as far as i can go so then i'm coming down hold and then squeeze your booty lift up
06:15and feel that difference you can always get a little bit more out of every single rep
06:19three and up stay with it down two three back up whoo buddy feeling that got time for a couple more
06:31last one down two three and set that down and now we're gonna see did you get the weight correct
06:42did you pick the right weight grab the loop i'm going with the blue one today step into it spread
06:47your feet out grab your loop and let's dive down into the deadlift ready set go down going deeper into
06:55the deadlift because there's no weight so use this opportunity to get a little bit more in terms of
07:02your range down stretch squeeze and i want you to push your hips towards the front when you get to
07:10the top a little hip push push right back bring it down squeeze up that should be really challenging
07:19right there and that's how you know you pick the right weight going through it with the tempo
07:24i'm feeling a little shake already in the back of my legs less than 10 seconds left down back up
07:33in three two one and down my right when i got to the top my butt cheek literally quivered that's how
07:44you know you did a good job right there as if you get a quivering butt cheek all right just uh fyi for
07:51you all right let's keep working on this one we're gonna finish the posterior chain right off the bat
07:56today we're going down into your bridge a little earlier than you're normally used to and this is
08:02how we're going to change it up is you're going to come down with the weight where it always is on
08:07your bridge you're going to come up and you're going to pulse at the top just like we've done with
08:12the squat you're going to come up pulse and then come back down so one two one we come up pulse
08:20and release so you're going to hold the weight in that sustained height for one count longer than
08:28you've done yet so choose your weight accordingly on this one get comfortable because you're here for
08:33a while roll the weight on let's get set let's get ready and let's go lift up pulse and release
08:42you're going to take your time on this one up pulse and release on the pulse you come up you hold for a
08:50split second and come down that's a one two one because you up hold and come back down push up pulse
09:00down you should instantly feel the difference as opposed to just lifting up and staying up and
09:08then dropping back down but focus on trying to lift your hips as high as they'll go pulse back down
09:14up pulse down oh yeah i feel the difference try and get your hips up as high as you can if you're only
09:23lifting just a little bit and you can't lift any higher then you probably should go a little bit
09:27lighter weight that allows you to lift up pulse it back down a few more ah here's your last one
09:36up pulse and down roll it over and stretch it out ask yourself how'd that feel was that enough did
09:45you feel it in all the right places we're working the posterior right so you push it into the hamstrings
09:49and the glutes let's try it again grab the weight get set let's go up pulse back down show me that
09:58split second hold hold right there and right back down you can even make it a little bit longer than
10:05a split second if you want to really make sure you're getting that full extension up and back down
10:12you got plenty of time to do it up pulse down lift up pulse down don't just push up and drop back down
10:23this one you can go full release back down if you need to which means your butt can touch the floor
10:29i know i talk about different ways to get more out of this but on this one because you're pulsing the
10:35top you can go full release down reset then come up again versus trying to float your booty because
10:43the focus right now is the top part that pulse at the top and then back down last one and down
10:52and stretch it out lengthen i like flexing my toes bringing it down the side and then we're going to do
11:00it one more time so grab your dumbbell let's get set let's get ready and let's go third time around
11:07hold on the dumbbell pulse at the top back down how does your booty feel right now squeezing at the top
11:14then releasing down up pulse release down up pulse and release down go slow and controlled of course
11:28but i want you to slow that pulse to the top don't just try to pulse quick and then come back down you
11:33come up pulse it and then right back down upper body should be relaxed anchored into the floor
11:43and right now your hamstrings and your booty should be getting really gassed out shouldn't be much left on
11:50that as we're that's the focus is the first two exercises i know it's kind of mean but you know
11:57that's how i change it up on you whoo you got 10 seconds left burnout coming up
12:02in three last two and bringing it down roll it off grab your loop hopefully it's close by
12:13oh there's the green one i'll grab it step into it bring your feet in bring it around your thighs
12:18we're gonna go loop to bridge openers so lay on back lift up into the bridge and open the knees up
12:26open up and bring them close hands down and this is where you got to focus on lifting and staying
12:33lifted the entire time so if your hips are starting to drop down i need you to lift up stay in the bridge
12:40which means think about like we talk about planks flat boards this is what i want you to see
12:44a flat board lift up and then just let the knees come out a little bit and you're gonna feel that
12:51in your booty if you're lifting high enough this is a booty and hamstring burner yep out back in
12:59out back in less than 10 seconds left to finish oh sometimes all you can do is laugh it off because it
13:07it burns three two one and drop it down nice that was fun let's just throw it away okay here we go
13:22now that's enough of that let's keep working side lunge we've been working on the side lunges with
13:28one dumbbell where you step out have one single dumbbell today we're gonna bring in two dumbbells so
13:35i want you to take whatever weight you were using for the single dumbbell if you were using a 10 or
13:4015 pound dumbbell split that difference grab two and i want you to start getting used to having two
13:46dumbbells one inch hand so i'm gonna grab my tens and especially because you've already done
13:53some posterior work this could be a little bit more challenging so we're gonna load up one side first
13:59then we'll come to the other side then we'll alternate so set your feet remember the side lunge
14:05stepping out loading up the leg that steps out ready set go step out and down right back up take
14:14your time as you step out and down and back up and you should feel that because yes you are still
14:20having to work some parts of your legs that are a little fatigued now but let's think about the two
14:25dumbbells when we had one dumbbell on the inside on the outside arm that would come down you would bring
14:32the body weight over this one we're doing the same thing but now with that extra pull of the weight
14:37your body is going to want to start to drop forward your upper body is going to want to drop forward
14:42you can have a natural tilt down but i want you to focus on pushing your butt back more than anything
14:50else the tilt is going to be just range so that's okay i'm never going to say do a side lunge with your
14:57chest completely vertical but you focus on coming down back up lift out back up step nice you got
15:08time for one more and time set it down you're gonna switch sides quick little shake and again you ask
15:16yourself how is that weight obviously you want to stick with the same weight for this but if you feel
15:20like you can get more out of it you can change the weight when we go to alternating opposite side ready set
15:25go step out step back stepping straight to the side the foot that steps out your toe is facing the
15:34front and i see this a lot is when people try to step out they're actually stepping their toe the
15:40direction they want to go we don't want that i want you to bring your foot so it still should look
15:44like a nice wide long stride allows you to sink down then back up down and back up the more you sink
15:54back into the heel the more you're going to feel it you're loading your quad up and yes everything
16:01else is working it's already tired which is why i said go lighter on this because it's into the third
16:07block you're pre-fatigued with some muscles stepping down back up heart rate's coming up as well right
16:15down back up whoo you're good last two last one and back up so ask yourself how'd that feel do you feel
16:29like you could do more weight less weight i'll actually increase my weight a little bit because
16:33now we're going to alternate so right side left side feet set they always come back to neutral ready
16:39set go 60 seconds alternating make sure you go slow enough where you control it stop control it
16:51stop so no swinging you see the dumbbells they move with my body but there's no extra momentum
16:59no extra swinging steps out step back step out step back take your time on this range don't care
17:11about your range you go as far down as you're able to as long as you're feeling it correctly
17:17in the right spots down back up down back up doing great
17:25side lunge is always getting me panting bringing it out you got less than 10
17:32stay with it time for one more each side down last one down last one all right grab your loop
17:43now i mentioned last week that week three was the last time you get to bring the loop around your
17:48thighs for an exercise like this and i meant to so bring the loop i'm gonna have the yellow because
17:53now we're going around just above the ankles you're gonna squat down pulse step out squat down pulse
18:00ready set go step squat pulse try to stay low if you can pulse it uh-huh this is where it gets real
18:11now with the loop burnouts only time we're gonna bring around thighs is the other exercise that we did
18:16maybe in the bridge but now if we're stepping out it's gonna be right here this is where it lives
18:22for you from now on step out so choose your loop accordingly step out squat and if you need to
18:29stand up step over into the move feel that difference that's how we keep progressing less
18:38than 10 step out squat pulse hello legs three two one stand up and that that was lovely step out of that
18:49thing get rid of it we're going into block number four goblet sumo so i'm gonna go back to my 30 on
18:55this one and we're gonna go into a two by two so as you get into the fourth block that's a lot of time
19:04under tension we've added the pulse we've added additional resistance by bringing the loop lower
19:10so when you come into the fourth block as you come towards the end of these and we're changing it up
19:14you might have to lighten weight and you know what i'm gonna say good get your feet wide we're going
19:20down two up two this is gonna be smooth controlled movement for three minutes so choose your weight
19:28accordingly on that one it's your elbow if you need to i don't know why it's itching but it is
19:34okay get set toes out i want that nice wide squat stance getting into the heels working the legs pick
19:42the weight up get set get ready let's go down two up two adjust your feet as you need to remember do a
19:52rep and see if it's right don't force it but you should bring it down two up two get a nice smooth
20:02controlled movement bringing it down down two up two there's no time to really think about what
20:10you're doing you should just be in the tempo by now down two you've been working through these tempos
20:16you've got it bringing it down and it should be really difficult at this point it's block number four
20:23it's the last exercise of the workout so this should be the hardest one and if you even have to question
20:30your weight that's what i want you to be doing right now is questioning can you keep your form
20:34with the weight if not i want you to lessen the weight we're getting there down two you got time
20:43for one more bringing it down two up two set it down and shake it out ah telling you all those little
20:54changes make such a difference i don't care what the weight is i'm feeling it you should be too let's go
20:59again no time to rest right into it down two up two ask yourself on your legs are they wide enough
21:09doesn't matter how long you've been doing a sumo how long you've been working out i still see when
21:14you just step into it sometimes you don't realize so check your feet make sure everything is set
21:18you don't realize that's not right until something starts hurting we don't want to get there down
21:24two up two your chest is going to want to drop down to help i don't want to see that remember
21:32legs are doing all the work as you press up down two up two reset as you need to down two oh my control
21:46it bringing it down back up make sure you're supporting everything core is in less than 10
21:53seconds left bringing it down two up one more bringing it down and up set it down quick shake
22:05torso twist you got one more to go finish this off change your weight if you need to because i want that
22:11perfect form for the last 60 seconds pick it up get set 60 seconds let's go down two up two down
22:22two do not speed through this don't do that remember if you go quicker you're just doing more
22:31you're just doing more reps why would you want to do that i want you to slow it down
22:35control the tempo up two and the shake of the legs is a real thing right now i'm shaking in my legs i
22:44can feel it as i come up you got to really focus on pushing through your muscles down two up two you got
22:53this effort is in the legs right now all of it two up two come on almost there let's finish
23:05this off bringing it down less than 10 basically means you got time for a couple more and then
23:10that's it bringing it down two last one down and up shake it out grab your loop you know where it goes
23:23around your ankles for this one and we're going to do the alternating front kick with it around just
23:30above our ankles step in get set create tension let's go kick it up pulse on this one reset kick
23:38it up pulse feel the difference of the loop and if you've been using a green loop or a blue loop
23:45around your thighs all of a sudden when you come down to around your ankles you're gonna be like oh
23:51that's a little harder i think that's the whole idea but focus on where you're trying to feel it right
23:55on the quads right lift up quad squeeze back down lift up quad squeeze back down you got this this is
24:05the last one so finish it lift up the loop might ride up a little bit that's completely okay all you
24:11have to do is drop it like that and go right back to work it's all right you got this in three
24:19two one and step in step out safely and let's go ahead and just do that because that's what i think
24:32of that all right bring your toes out heels in and just drop down into a catcher come down as low as
24:38you're able to ew a little sweaty and then shift your body weight oh this is such a good one
24:47oh goodness all right hands down take one leg back into a lunge hands on the inside and then you can
25:00shift your body weight forward back feel the calf stretch this is also really getting into the back
25:07side of that front leg back forth if you need to you can have one elbow up this is all about your
25:13own flexibility whatever works for you and then step back switch legs other side and again one arm up
25:23however you need to but feel the stretch whoo that's a little sneaky doozy where you're feeling
25:32you're like that's great and all of a sudden you're like that's not so great and then both feet come
25:39back downward facing dog lift your hips towards the sky alternate one more time cavies and then step in
25:50slowly you're gonna roll up all the way up slowly let the blood rush out of your head let the sweat drip
25:58down your face and that's how you do your first leg day of week four nicely done all those little
26:04changes we're going to keep doing right with the loops with the weights with the tempos we just keep
26:09rolling through this and as we come into day three tomorrow you know what that means core cardio it's
26:15giving me a lot of fun so i'll see you back here for core cardio tomorrow that was good i'm gonna shower
26:21and i'll be back
Be the first to comment
Add your comment