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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00you have made it to week four of 25 minutes b train you are doing so good i'm so proud of you
00:12and i know you're gonna just keep exceeding my expectations as we go into this week so uh this
00:18week we're focusing on tempos now we've introduced the two by two the three by one and this week
00:23we're really going to be focusing mainly on those two tempos and really increasing time under tension
00:29before we roll into that halfway point so you got a lot to do a lot to go over so let's get warmed up
00:34on that one set your feet right up underneath the hips and i want you to bring your arms up to the
00:39top and give me a lat pull down and then a pull back and then a pull up bring it down pull your
00:47elbows in feel the stretch as you go should feel pretty good because you did your mobility flexibility
00:53yesterday right you better have don't be skipping those workouts you need to stretch you need to
00:58stay mobile and flexible because then when you come into a day like today on day one of a new
01:04week you feel pretty good last one and then give me some arm circles forward in terms of the format
01:09today it's a super burnout so you know that you know what to expect on that you've got super sets
01:15two exercises back to back bring him back and then we save the burnout for the end so in terms of weight
01:23selection well as you know when we change up tempos on you sometimes you don't have you can't go as
01:30heavy shoulder stretch bring it down away from your ear pull the shoulder in and just drop and that
01:35should feel really good so as we go through this remember that as the tempo changes if you're doing
01:40a tempo on an exercise that you may not have done this week or if it's been a couple weeks you might
01:45be dropping your weight drop setting your weight and as i always say that is good that is a good thing
01:50that's what i want you to do is having to drop set down forearm stretch and then we're going to get
01:56to work on this one so we're going to start with the first two exercises as i said it's a super set
02:01and you're going to start out on the floor so there's your setup on that one and here's the good
02:05news the first exercise you don't even need any weight because we're going to do push-ups push-ups
02:11are going to be on the ground and then you need some lighter weight to go into your chest flies so push-ups
02:17here's the tempos that we're working on today you're going to do a push-up three by one so you
02:22go down two three pushing up and then we're going to roll over go into chest fly and combine into the
02:29two by two so a three by one two by two that is going to be your upper body block or i should say
02:35your chest block your upper body block is really the whole workout today but make sure that as we set
02:40up on this one hands are going to be wide enough i know it's very easy no matter how long you've been
02:44doing this is to bring your hands too close and your elbows are going to come out if you do that
02:50i guarantee you i know where you're going to feel it right here shouldn't be feeling it right here we
02:54want to feel it in the chest triceps a little bit of shoulder for uh tertiary that means third third
03:00part of the push but we're going to work mainly chest and triceps so get your hands wide spread your
03:06fingertips we're working here we go three and one ready set go down two three push right up to the
03:15top down two three take your time really focus because you're fresh right now by the way you're
03:23feeling good right you had that day off yeah i feel great on this one so knees or toes but we're
03:28focusing on staying in the middle of the chest right as we're dropping down even if you're on your
03:32knees and you can adjust your hands if you do one push up you're like that didn't feel right
03:36then get your hands wide enough to bring it down and then push up to the top down two three push up
03:44down two three push up if it helps you can think about spreading your fingertips and really trying
03:51to push the weight into the palm of your hands two three and push up take your time bringing it down
03:58make sure everything is still staying flat core is in as you come down two three you got time for one
04:06more last one and time come around grab your weight i'm gonna go 15s because you're super setting two
04:15chest exercises together so choose your weight accordingly on this one we start at the top
04:20elbows locked into the bent position you're gonna open up for two and then bring it back in for two
04:26but make sure the line is right over the chest let's go bring it open two close two open two
04:35close two you should instantly know on a chest fly if your form is correct if you have the right line
04:44the way you find out is where you're feeling it so here's the line i can see my dumbbells but if i bring
04:50it open and i stay higher then i'm gonna feel it right here into my shoulder my front part of my
04:56deltoid and that's not what you want so bring it down closer into the chest and then you can really
05:03feel the chest open up and expand so you open and then squeeze in open two close two that constant
05:17movement means you get no breaks on this one you just open up and then close you got time for two
05:23more bring it open two last one open it up and close it dumbbells off to the side roll around get ready
05:34for the push-up again i'm showing you from this side right now because i want you to see that angle
05:39make sure those hands are wide enough ready set go down two three push up the second set
05:48should be more challenging because you've already done some chest movement right and then as you come
05:53down into the fly or as you come out of the fly and you come right back into that push every single
06:00time you come to the next exercise on a super set should feel harder so if you're on your knees
06:08that's fine and remember as you fatigue and get to that burnout point then you can bring your knees
06:14closer up underneath your hips but in week four i really want you to try to focus on having you don't
06:20have to be on your toes yet but try to get as close as you can so you have your feet further away from
06:25your body and if you can even if you're going on your toes into a micro push-up which means you just
06:31come down a little bit and then push up to the top that's fine too just keep working through your
06:36progressions try to progress a little bit more every week last one two three push up and come on
06:46over and how does your chest feel right now whoo i'm feeling it 15 pounds i feel it every time we do
06:54this get set elbows locked in that bent position we go right now open two close two remember as i've
07:06said when we do a reverse fly when we talk about the back muscles i'm always talking about bringing
07:11something into the middle of the chest right here so as you close you think about closing and squeezing
07:18your chest together well i want you to think about the same thing from the back to the front if you had
07:22a pencil right here you're really trying to squeeze in and squeeze your chest muscles together and that
07:29pencil that pencil is getting pinched pencil is getting pinched say that three times fast it's kind of
07:34challenging squeeze in and then right back out two close two open two close two nicely done stay with
07:48it do not come into the shoulders you're going to fatigue and your shoulders are going to start to
07:53help don't let that happen you got time for one more bring it open two close and time nicely done
08:03come on up stand up and then we're going to go into shoulders and biceps so shoulders lateral raise
08:12two and two you're gonna have the hands out lifting up two down two remember a longer lever means what
08:20lighter weight so have that weight ready to go 10 for me on these because we're here for a while
08:25the bicep curl the single curl you can go a little bit heavier if you choose because we're going to load up
08:32one arm three and one lift up two three and then release so have that dumbbell standing by remember
08:41that's the shorter lever versus the longer lever which means further away from your body but we're
08:47going to take that time increase the time under tension by adding both of those tempos so let's start
08:53with shoulders get your feet set right underneath the hips or kickstand afoot elbows still locked in
08:59let's go bring it up two down two instantly again you feel where should i feel it right here
09:08into the shoulders if you're starting to shrug up and you feel it more in your neck and your traps well
09:14that means you probably have a little bit of too heavy weight so you can relax the weight lessen it
09:20and then your whole body will chill out and that's what you want it's just to work the muscles that
09:27are supposed to be working keep your tempo though up two down two up two down two sometimes the tempos
09:38can feel a little repetitive but again focus on what you're trying to do you're trying to increase
09:42and put as much tension into the muscle as you can in only 60 seconds that's a lot of tension into
09:49the muscles a lot of volume into the muscle and that's how you're building muscle so focus on the
09:54end goal down one last last one two down two set it down grab your other dumbbell this is a 17 and a
10:05half i'm gonna stick with it i thought it was a 15 we're gonna see how long it sticks around elbow in
10:10remember you can have your fingertips in three and one ready set go three two one release if you remember
10:18i talked about having your other hand this is just helping you pretty much as a little reminder
10:24that nothing else is supposed to move so as opposed to lifting up you'll be able to feel that and use
10:29your hand to say ah bring it back and you go three two one and down three two one and release lift your
10:40chest up and it's okay if you're looking down but you don't want to start to have a little curve in your
10:45spine you sit up straight proper posture right don't want to get yelled at by mama saying stand
10:52up straight lift up and release that's exactly what my mom would sound like when she said she goes stand
10:59up straight like okay that's what i'm gonna do no slouching so you know slouching either lift up and
11:06down stay with that three two one release last one and set it down we're gonna go to the other side
11:16if you remember if we work one side unilaterally we're gonna come to the other side balance out then
11:21we'll finish with the lateral raise pick up the weight get set get your fingertips in elbow pinned in
11:28ready set go lift up two three back down up two three i've mentioned this before but it begs for
11:40a repeat if your elbow because everybody has a different body type if your elbow can't come all
11:46the way into your side totally fine when i say pin the elbow in towards your body it means that you
11:53keep it as close as possible if you imagine a stick going right here through your arm into your side
12:00it can't move forward and back so it stays right in that spot and that is your curl so the more you
12:07focus on keeping it pinned in the more you're going to get into your bicep so don't ever think about if
12:13you can't well joel said pin the elbow and i can't do it think of it just figuratively right here
12:20as you lift up two three back down almost done last one up two three and set it down and those are
12:32all those little tips that you will feel and it makes a difference in your movements and how we're
12:37getting into the muscle let's finish this block off lateral raises two by two ready set go lift up
12:45two down two lots of different ways of doing lateral raises we usually have more of a 90 degree
12:53angle when we're doing the loops but today and even pretty much anytime we have the weights as you've
12:59seen we have our arms extended out normally if you do a 90 degree you could probably go a little bit
13:04heavier so i want you to stay with this extended arm out but again you're never locking out your arms
13:11never locking out any joints keep the elbows slightly bent and i say all these things because
13:15i know because i see it i see people do it all the time so i want you to remember keep them bent and then
13:22choose your weight to come up two and down two lift it up two down two that constant movement you don't
13:32get any break it never stops no bottom no top it just keeps moving up two down two you got it time
13:41for two more last one right here up two down done how's your shoulders feel are they popping they do feel
13:51like they're popping now okay third set rotating row terms of weights choose it accordingly you're gonna go
14:00two up and two down then to finish off you're gonna go rear delt fly so that's different than the
14:07reverse raise if you remember the reverse raise knuckles are out just like a neutral we're coming
14:13up and out reverse delt fly i want the knuckles facing away from you and then you're gonna come up
14:20and back down working we're gonna round out the shoulder but that's lightweight so grab my sevens
14:27because it's gonna be lightweight and that's gonna be a three and one so rotating row two and two
14:32reverse delt fly three and one told you all tempo today rotating row i want to make sure you're
14:38starting out with the knuckles out rolling in back down grab the weights get set get ready tilt forward
14:45let's go up two down two up two down two show me the rotation as you're coming up and then as you come
14:56back down you rotate but remember that we always stay locked in in terms of that bent over movement
15:04so as you're pushing your butt back and you feel pressure in your lower back that likely means
15:09that you're arching or you're actually trying to lift your chest and pull an arch into the bottom
15:14part of your spine so lock your core in bend your knees a little bit more and then just think about
15:20keeping the chest lifted enough to pull the weights up two down two up two down constant movement
15:32feeling the lifts remember it's not coming up towards the chest we're staying right next to the
15:38hip as we lift up back down up two last one and set it down just set it off to the side rear delt fly
15:49is going to be the another bent over movement so grab your weights again this is probably the lightest way
15:55that you use for the whole workout longer lever smaller muscles ready set go three two one and release
16:04three two one and release think about what we're trying to do here the knuckles are facing away
16:14keep going but listen as you lift up you should finish with your hand and the top part of your hand
16:22facing away from you and then look at the elbow it's not locked out it still stays bent so the bottom
16:28should look exactly like the top and then bringing it down bring it up two three and release this is
16:36getting into the rear delts a little bit of traps but try to keep your shoulders relaxed split your feet
16:43and if you having to shrug up as you lift then i want you to go even lighter and you're like man i'm
16:49already light well then go even lighter because we're working smaller muscles a couple more up two three last one
16:58and time that one can truly be a humbling exercise because you have to use the lighter weight but i
17:07promise you when you do it right it's very very productive here we go get set and let's rotate up
17:15two down two lift up two down two focus on all the things that you know all the things that i expect you
17:26to do lifting it up and back down remember on the row working bigger back muscles so if you don't
17:34have a heavy enough weight you're just wasting time don't waste time we ain't got time to waste it's
17:40only 25 minutes so grab a little heavier weight to make sure that you're still working those muscles if
17:44you're lifting the dumbbell right up to the top easily i need you to go heavier on that one lift up
17:51two down two up two down release whoo i'm feeling it starting to sweat a little bit
18:02then yeah it's warming it's warming up lift it up back down keep your core in
18:10all this bent over movement we got to support the lower back last one up two back down set it down
18:19you can give me a little twist last one because you are bent over for a while let's go back into
18:26your reverse delt fly finish off the block before the burnout let's get set get ready and go two and
18:35back down lift it up two three back down up two three back down you want to think about lifting your
18:46pinkies towards the ceiling so as you lift up that's where it should end right at the top and then you come
18:54back down so as you keep lifting the start point and the end point should look exactly the same
19:00lift it up two three back down remember you can kickstand one foot if you need to
19:07but make sure and even if you've been bent over for a while if you need to take a second lift up
19:12reset and release and then come back down totally okay as well do whatever you need to do but just
19:18keep moving keep working as much as you can up two three back down up two three last one up two three
19:31and done grab your loop what loop are you going to use today it's up to you
19:40i'm going to go with a yellow no i'm going to go with a green but i'm going to have a yellow standing by
19:44so lateral raise to start this is where your elbows come in 90 degrees then you're going to
19:52tilt forward you're going to go into the row and then to finish triceps right side triceps left side
20:01you can also switch your loop in between what i'm going to do for shoulders and back because i'm feeling
20:06them is i'm going to start with my yellow and i'm going to grab my loop to finish the green with the
20:11the triceps okay okay three minutes 45 seconds each remember the burnout is meant to do exactly
20:20that burn you out so even if you start think about drop setting a loop start with the green
20:25loop move to the yellow if you need to lateral raise ready set go lift it up and i want you to pulse
20:32it out remember your pulses where there's no bottom no top you're staying loaded up the entire time
20:40but this is where that 90 degrees comes in so here's the 90 shoulder to elbow to wrist lifting up
20:47and staying pulsing the entire time if your hands are starting to move in and lose that resistance
20:54and you're on your green then grab your yellow and if you're on your yellow and you don't have a
20:59lighter option then bring your arms down a little bit lower less range of motion on the pulses 10 seconds
21:06left but give me some pulse get the shoulders popping and burnt out to finish this bent over rows
21:13ready set go bring it down bring your arms up and row wide and then release this is back rear delts
21:24which you just worked so you'll feel that right here as you lift up and pull it back but i really want
21:31you to lift the chest try to pull that loop up and out and you can see how wide the loop goes as i pull
21:38up and out that's what i want you to look like right here and then right back down lift up
21:45and back down huh that's challenging that's how it should be lift up and down 10 seconds left
21:51oh yeah i like that one and we're gonna grab i'm gonna grab the loop we go and do tricep extensions
21:59grab it reset and let's go into it you can stick with your yellow whatever you want to do but i want
22:04to go green on this one triceps feel pretty good so remember you can go up or you can go down in your
22:11loop but let's think about this hand in kicking it back feeling the squeeze at the very bottom that's how
22:17you're locking in the back of the arm the tricep so feel that squeeze split second and release lift
22:24out and release oh yeah nothing like a little pump and you might be saying like this is the first time
22:32we work triceps in this workout it's not you've worked them in your push-ups they're working they're
22:40supporting you way more than you realize switch sides in three two one hand in switch it out come
22:48to the other side this is your last exercise to finish off the workout today so lift the chest
22:53and think about the horseshoe think about the cul-de-sac of the back of the arm and then back down
22:59out and back in feel that squeeze that split second squeeze down at the bottom without locking out
23:08your elbow remember don't lock the elbow out but just think about pushing the palm of your hand
23:13securing the loop and lifting out and back down oh yeah feeling it creeping up on the end less than 10
23:24stay with it finish it off oh it's such a good pump three two one and just throw it down and wipe
23:36the sweat away nicely done let's just finish it out bring your arms out thumbs down push back open up
23:46a little arm cross with your thumbs down and the more you rotate your thumbs down and back you're going
23:51to feel that in your biceps your forearms and then you can let your head drop a little bit back oh
23:57it feels lovely thumbs up
24:04i just want to stay right here yeah bring it in chicken wing bring one hand in could be the knuckles
24:11or the wrists and then push your elbow towards the front away from you feel it into the shoulder that's
24:18lovely and then other side bring it in first secure it first and then gently push forward you don't
24:28even have to pull it just push as far forward as a feel as you feel it into your shoulder also feel
24:34that in your rear delt right the back part kind of everywhere okay arm comes up bring it back behind
24:44you into your tricep hand on your elbow you don't have to push very hard on this either just try to
24:49lift your chest as much as you can and then lean away opposite side and that's going to open up the
24:56lat as well all the way down the side this right side oh feels good or your left side whatever side
25:02you lifted your arm up doesn't matter because we're going to do both oh switch sides bring it down how
25:10you feeling feeling good you should be in week four can you believe that that goes by so fast it
25:17always does the good news is we got lots of time left together so good job roll the shoulders out
25:23little forearm stretch to finish and we are done with this so if we did upper body today you can
25:28guess what's coming up tomorrow lower body so switch it give yourself a low five because you
25:35did a great job and i'll see you tomorrow for lower body
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