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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week four day five lower body it's your second lower body of the week it's your fourth lifting
00:12workout of the week which means you're doing great you're getting there towards the end we
00:17gotta get working on this one it's a super burnout so you're gonna do all your weights up front we're
00:21gonna save the burnout till the end so let's get into the warm-up take your feet wide enough to
00:25where you can sink down into a catcher as far as you can go down can you go a little bit lower every
00:32single week are you working your mobility are you doing your flexibility if you are then this should
00:36be getting a little bit easier and this should feel good as you lift your chest up and you lengthen out
00:41and you feel everything start to open up and you shift your body weight side to side and you get to
00:46the point where you just this is like your hangout spot you just want to hang out you can take one
00:51leg out hamstring stretch heel down toe up that works sinking down and back that's lovely and then
01:02shift to the other side and down oh my goodness i don't know about you but i still feel my hamstrings
01:10from the first lower body workout which is good because we're gonna do that we're getting some more
01:16hamstrings again so bring it back step in again into your catchers and then let's go into the
01:23straighten deadlifts so come up try to push your hips up and then right back down that little dynamic
01:29movement should be a little bit easier and you can go a little bit higher because you've already gotten
01:32a little bit of a stretch going down back up it's okay if you have a little curve a little arch in your
01:38back as you come down oh that feels really good though last one stand all the way up and then take one
01:44leg back step back into a long lunge heels off the ground to start get set and comfortable and then
01:51push your heel down towards the floor and then you can shift your body weight forward hip flexor calf
01:58whoo that feels lovely and switch bring it back get set first have your balance and then push your calf
02:08down shift to the front good to go on that whoo okay we good you all right okay let's get to work
02:19today on the super burnout you're going to have two exercises now we've done this before instead of
02:25supersets we go bilateral to unilateral which means you're going to start with the front loaded movement
02:31so a front loaded squat tempo is three and one then you're going to go into a reverse stepping lunge
02:36where we're going to work the right side then the other side okay so choose your weights choose
02:42your weapons what are we going to do today front loaded squat grab my 30 and get into this one
02:47tempo on that is the three and one as i mentioned so you're going to come down two three pushing up to
02:54the top and then remember on your reverse stepping lunges choose the weight as you see fit because we're
03:00adding the pulses on this one if you remember from the first lower body this week we did the pulse so
03:06this one you're going to step back come down pulse and load back up so we're going to increase the
03:12time at the bottom but first you got to go front load squat so grab the weight let's get set feet up
03:20underneath the hips we're working in three two one bring it down two three push up to the top make sure
03:28you have your feet set the correct spot you can always go into this and check we've done sumos we've done
03:35narrow so the regular squat position you know what you're supposed to be set at and you feel
03:40comfortable here you feel good here down two three right back up down two three back up is your core in
03:50especially starting with a front loaded exercise we make sure everything is stable everything is secure
03:56to lock in feel good and then push up to the top down two three right back up into the second lower
04:08body of the week it is very normal still feel that fatigue as you're coming into it so if you have to
04:14lighten up the weight to make sure you're getting through the exercises correctly that's good thing as
04:18well remember we're still constantly every single week constantly working on strength on endurance
04:26down and up you got one more down two three set that off to the side grab some lighter weights on this
04:36one remember as i said you were going to be pulsing it i'm grabbing 12 12 and a half loading up one side
04:42step back into the pulse ready set go down pulse step back same side down load up right into it again
04:54on the reverse stepping lunge it's a little bit different with this one i've mentioned this before
05:01you've had different ways of doing a lunge as well to where when you step back i've talked about your
05:06your body weight balanced in between both feet here you have a little bit more of a load into your front
05:14leg and you should be able to see that difference my body weight is shifted just a little bit more to the
05:18front so i can load up push back down pulse step in down pulse step in no swinging of the dumbbells
05:32they're just hanging they're dead weight down pulse step in have that control have that balance
05:40as you come down load up back in last one and release it shake it out go the other side make sure
05:52you're switching sides on this and alternating in terms of altering the side come to the other side
05:57load the leg into the front ready set go down pulse step in if you feel off balance
06:08then i want you to stop for a second and look at your feet they should be have a hip width right
06:15when you step in then when you step back you still have that space in between your feet that allows you
06:21to load the leg up on the front side have your balance the entire time without dropping your chest
06:28too far forward feeling wobbly side to side none of that down and back up down pulse back up that pulse
06:38is slow don't rush through the pulse that's the important part because that's what we're doing
06:43is to increase time in the pulse right here down pulse lift up down pulse lift up good
06:53already feel it down and up last one down pulse come on up and then we finish it
07:04by right where we started into your front loaded squats three and one pick up the weight get set
07:14get ready and let's go down two three back up what happens to your range as you fatigue
07:24it lessens you start to lose some of that range so if you're starting to drop and you can't go as low
07:31as you did that's totally fine but if you're trying to go low and this is what's happening
07:36that's a lot of pressure in your lower back with weight so you think about keeping the chest up
07:41load up into the heels and then push so if my full range is bringing down and coming up to the top and
07:50i can't go that low anymore i'm still sinking back into the heels and pushing up and down
07:56two three back up you can always work with less range you know that you should know that by now
08:04because that's what i've been teaching you for four weeks two three back up down two three push up last
08:13one down two three and just go ahead and walk this over here like that and set it down all right
08:24we're coming into the second one swings just the same setup that we're going to do swings that's
08:31your bilateral where we work the whole body basically both sides second exercise we go into
08:37the staggered deadlift and i want you to have one dumbbell holding on the dumbbell the same leg is
08:43coming down bringing it down and back up swings no tempo that's the controlled motion staggered dead
08:50leg deadlift two down two up one side other side both sides so both single single double single
08:59double how about that okay swings remember get your feet wide enough to where you can sink down i know
09:06your legs are already loaded up i want you to use your hips to lift the dumbbell up create momentum with
09:11the weight and then back down let's grab the weight get set get ready and go down lift up
09:19take your time and remember do not rush through this by letting the weight swing down as fast as
09:28it wants to you control that deceleration as you come down and back up the way you do it
09:35is your lower body your lower body is your answer for this exercise and that's why we bring it in here
09:42and we're going to do it every week to make sure you're dropping down and you're squeezing your booty
09:48at the top down lift and then you bend your legs as you come down and up down up core is locked in
09:58protecting your lower back don't drop the chest don't let your chest just fall towards the floor
10:04that's where you're going to feel the pull in all the places you shouldn't nice stay with it
10:10in three two one let your legs bend down to lose that momentum and we're gonna go right into the
10:20stagger deadlift i'm gonna hold on to the 25 i'm gonna stay with it and then we go into a two
10:25by two stagger your feet deadlift down ready set go down two up two down two feel the weight the
10:39weight difference think about how the weight feels different from when you do a double leg deadlift
10:45which we did the first week the first lower body workout this week to the single this is why i like
10:51this one i feel i can get a little bit deeper into the range a little bit more into the movement
10:58right there and then right back up and it's less weight less weight than i had on the double leg
11:05that's why i like this unilateral exercises sometimes because i can feel i can get just a little bit more
11:11and there's even less pull anywhere else down two up two doing great you got time for one more right
11:20here down two up two set it down shake it out we're gonna go the other side first before you go back
11:29into your swings so get set always have your balance grab the weight get set get ready let's go drop it
11:39down bring it back up drop it down and just remember the kickstand that back leg really doesn't have much
11:50weight on it so if i was to float the leg i could still do it because the weight is not there it's
11:56just for balance all the focus right now is your front leg and really focusing on pushing back
12:03not letting your shoulder drop down again it's called a deadlift because your upper body is dead it's not
12:11doing anything it's just holding the weight your bottom half is doing all the work bringing it down
12:17down two up two down two up two you got it whoo goodness this leg is shaking a little bit
12:28that's how you know you're doing good straight down straight back up last one right here down two up
12:38two good set it down get ready we finish this off with the swings and you're going to feel the
12:45difference after those two deadlifts of really pushing so again choose your weight as you need to
12:50bend your knees grab the weight let's go bringing it down lift up down lift up if you are dropping your
13:00chest down low keep moving but think about it if your chest is down low and your butt's up high this is
13:06what you look like as you're trying to swing that is all in your back right now gotta get into the legs
13:11use your legs down and up you know by now that all these exercises work together and for 25 minutes
13:21and that's how they're effective but you got to do them right so take the time to get your form
13:27locked in even as you fatigue then what do you do you lighten the weight to keep going down lift up
13:34down lift up whoo hammies and booty i'm feeling it down and up you got it a few more
13:47in last two last one and safely come down lose the momentum set the weights down whoo goodness all
13:59right that's fun okay we're going into a little heavier dumbbell calf raises first exercise
14:07we're gonna go slow we're gonna go controlled two and two lift up two and down two then you're gonna
14:15go into a front loaded lunge slow three and one so two and two three and one front loaded is the last
14:23second to last exercise that you're doing so choose the weight ideally it should be a little
14:29bit lighter than what you might do if that was upper if that was higher up where you started right
14:36because your legs aren't as fresh so choose your weights i got 30s i got 20 for my front loaded and
14:41then this is going to be my calf raises we are working smooth up smooth down really going into the
14:48calves so get them right up underneath the hips ready set go up two down two remember the little
14:58trick to push your body weight forward if you're just standing straight up i want you to bend your
15:03knees slightly to shift your body weight over your toes over the front part of your shoes then you lift
15:09up two down two and you can see that my knees are pushing forward i know that's a little bit different
15:17that i normally tell you to do but on this one this is how you can really feel the difference
15:22on the calf raises by shifting forward just a little bit up two down two if you want the challenge
15:28try to float your heels off the floor the entire time it's a little balance training as well as you lift
15:36up two down two if you need to your heels can touch the floor if you need that rebalance lift up
15:44two down two a couple more last one up two down set those down set those out of the way
15:56and let's get loaded let's get set into your front loaded lunge we already did that a little bit also
16:01in that reverse stepping lunge so you will feel the difference on this one three by one slowing it down
16:08get loaded get set and down two three right back up down two three it's like i said in the reverse
16:19stepping lunges you're not stepping all the way back where your body weight is centered i want you
16:24to load up the front leg down two three back up you don't have to go very low though for this to work
16:31you just bend your back knee that allows you to drop into the front heel and you'll notice the body
16:37weight it shifts forward just a little bit not leaning forward just the body weight shift
16:43that loads up the front leg and work your tempo down two three and up down two three back up stay
16:54with it stay with it best you can with the weight you got if you were at this point where you got to
17:00go body weight that's great i love hearing it i just want you to keep working through it got time for
17:06two more two three last one down two three step out of it walk out of it do a circle pace it out
17:17switch sides get ready get set wipe the sweat away and let's go down two three back up i don't even
17:29have time for a towel i just gotta i just gotta wipe it away and keep going that's that's how much
17:36time we have to not mess around just finish this as we go through it two three and up slow it down down
17:44two three load up make sure you're bending your back leg and that's getting challenging right you're
17:51tired you're fatigued your legs should be shaking right now and that's how you know you got all the
17:55weight right so even if you set this weight down and go body weight only cool i love it if you tell
18:03me as you're going through this program joel i have to go body weight only after every at the end of
18:09every single weighted workout i'm gonna be really happy with you because that means you are pushing
18:14yourself lift up stay with it less than 10 two three last two last one and set it down dumbbell calf
18:29raises to finish off before the burnout so grab them get your feet set right up underneath the hips
18:36okay here we go get set get ready let's go up two down two get your feet set if you lift up too fast
18:48you will find that you come down quite quickly as well so if you lift up quick that momentum is going
18:54to pull you back and you also feel that rock back onto your heels so slow it down get the body weight
18:59shifted first as you lift up and then back down up two down two you got it little tiny movement
19:11but we focus on keeping the calves strong full body strength here they take a beating every single day
19:18as you're walking around you're jumping you're doing everything playing with your kids these things work a
19:22lot more than you think so we want to strengthen just like anything else by the way you're working your
19:27grip strength too right now do you know that uh-huh all the things are working up two ah down two last
19:35two up and down last one and bring it down nicely done okay here we go burnout four exercises as a reminder
19:48and also as a reminder we are done having the loop around our thighs for some of these exercises so
19:56grab a loop you choose which one you want i actually want to go green you know what i want
20:03to go medium today yeah i like it so bring the leg step into it safely get set bring it around just
20:11above your ankles we're gonna go side kick excuse me this is the side this is not the side side kick
20:17alternating reverse kick back alternating and then we'll step the toes in work the pigeon calf raises
20:25and then work the inside with the duck so we get nice rounded calf muscles get your feet set on the
20:34alternating it's not a whole lean it's just a body weight shift so shift your weight to the side
20:40kick out to the side ready set go kick out step back kick out step back try not to lean your weight
20:50over to the side you just shift over to the loaded leg and then it's just enough to bring it back and
20:56the more you do that the more the less you move to the side the more you're going to feel where you
21:01should be which is right here oof right there lifting out and back no matter what loop you're
21:09using that's where you should be feeling if you don't feel it then go to a heavier loop and doesn't
21:14have to be a very far kick out to the side even in terms of range just as long as you have some sort
21:20of resistance on your foot you're going to feel it switch to kickbacks in three two one kick straight
21:29back and down same thing i'm going to show you from the side same thing try to keep your chest lifted
21:34as much as possible try to drag your foot across the floor like you're floating the foot over the
21:42floor and kick it back back down working booty right here and then if it helps you can even take your
21:50hands put them on your butt and then feel it flex aha see that works it's funny when you do that
21:59you tend to squeeze a little bit harder don't you uh-huh all right get ready for your calf raises
22:04three two one step your toes in heels out knees come in lifting up back down shift the weight forward
22:14just a little bit and then what i want you to try to do to finish these last two exercises
22:17is try not to let your heels touch lift up back down so take your time slow and then control down
22:26slow up slow down lift up and down oh that should be very challenging as you finish everything is
22:38tired the stabilizers are tired everything's tired down and then right back up right back down again
22:46doing great we're gonna bring the feet toes out heels in ready set turn them out bring them in and
22:53lift up and this one again try to lift without your heels touching the floor to finish last 45 seconds
23:01finishing off day five second lower body you guys are cruising week four finishing off the lower body
23:09you are cruising through this whoo you got it uh-huh let's keep sweating just keep lifting and just keep
23:19sweating that's what's gonna happen stay with it lift up and down can you stay lifted up focus on
23:27something that's not moving i can't look at the camera because the camera's moving straight lift and
23:33down last two last one lift up and hold oh and step in get step out of it safely and
23:44bring it over all right right where we finish the warm-up let's go cool down bring it down
23:52back heel down stretch it out that should feel good it always feels good to stretch at this and then
23:58shift the body weight forward if you're able to when you shift your body weight forward try to tilt
24:03your hips towards the front tilt your pelvis towards the front and if you keep your heel on the ground
24:07great but hip flexor stretch all the way down that's nice and then take the body weight shift to the
24:16back leg heel down toe up and stretch out your hamstring come down as far as comfortable
24:23whoo wipe the sweat out of your eyes your face reach down if you can
24:29and then come on up same leg quad stretch whoo how's your balance
24:41if you try to go into a quad stretch and you don't have much balance at the end
24:47again i love it that's a good thing so hold on to something if you need to
24:52and then let's go ahead and switch sides calf stretch bring it down
24:56bring it down stretch out shift your body weight tilt the hips
25:03how you feeling good hamstring bring it down
25:14goodness all the sweat feeling pretty good on that one though and last but not least quad stretch
25:23to finish off whoop get your balance heel to butt hips to the front
25:29ah you doing good doing great it should be because it's over
25:34coming up week five that's well you only got one really one big workout left on that we got mobility
25:42flexibilities but you are doing so good and you're finishing up week four tomorrow total body
25:48we finish that off we go in for that endurance to really kick it into high gear so be ready for that
25:53you are doing good just keep this momentum going don't stop i know you're tired i know you're starting
25:59to get fatigued as we get towards the end of the week and that's exactly the point is to push for
26:04that endurance all right so i'll see you right back here tomorrow that was really really good
26:09you did great you did great good job who am i goodness i'm gonna put my loop away
26:14you
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