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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week four day six you know what that means total body bringing the endurance element in to finish
00:13off the week it's a big one it really is we're gonna get right into it all you need though
00:18remember our weights no loops so let's step in feet right up underneath the hips so get into
00:23the warm i want you to start out into a side lunge and as you go into the side lunge bring
00:27your opposite arm into a t as you reach up step out step the other direction and you can start by
00:34bringing one arm first and then as you need to as you can then you can bring the other arm up and
00:40start to go into that t twist everything is going to be a little tight though because what you do
00:46yesterday you did lower body so everything feels a little tight and that's a good thing but remember
00:52as we go through this we're not necessarily using a lot of weight because it's all about endurance
00:56last one and then bring your feet in we're going to walk out into an inchworm bend your knees as you
01:02come down you're going to get the shoulders loosened up load it up bend your knees come back
01:07and then round up as you stand up do it again and you'll feel the more you do this in terms of
01:14flexibility maybe you don't have to bend your knees as much as you normally do but i want you
01:18just to get that stretch bringing it back last one and stay out into the high plank please push back
01:29into the downward facing dog and then when you come back into plank i want you to round your spine round
01:34your back up and come into the plank push back again and then round your back round it up and just
01:42roll into that bring it back roll it again oh feels lovely last one and good to go all right here we go
01:56first things first you're gonna need weights we'll start with upper body we go into a hammer curl
02:01compounding movements hammer curl into your military overhead press keeping the elbows close remember
02:07you are able to bring them up push up right back down into that so that's your first exercise
02:13second exercise you're going to go into the forward lunge forward lunge side lunge body weight only
02:20pushing forward stepping back stepping out you did side lunges already this week so you don't need any
02:28weight for that what do i feel like doing 12 and a half we're going to start with that remember you're
02:34fatigued you've been working all week so it's okay to start lighter to go finish this one out here we
02:39go ready set go hammer curl press up bend your knees bring it back when we talk about that military push
02:48press you're lifting up elbows think about them 45 degrees so they're not straight out they're not
02:56facing the front they're 45 degrees out think of that angles and then curl lift up and then back down
03:04the curl is not a swing i want you to really still focus on getting the hammer curl in then you
03:11release the elbows to press up back down curl press back down you can always kickstand one foot as you
03:22do that but no matter what the weight is this is the form and this is what it should look like
03:28the whole time press up back down less than 10 up overhead time for one more press it up and bring
03:39it down set the weights off to the side when we go into the forward lunge side lunge remember step forward
03:47step in step out body weight only we're going to load up one leg get ready set and go step forward
03:56push back step out and back have your balance set before you go into the next exercise but because
04:06we don't have any weights here this should allow you to get a little bit deeper into the movement
04:12little more range of motion to step down and that's going to do two things one feels good to stretch out
04:19the muscle and load it up like that but then we're bringing the endurance element because you're
04:24repeating the movement and you're fatigued from the weak so you're telling your muscles hey i need you
04:31to give me more so the muscles are going to say okay i'll come back stronger next time so keep pushing
04:37through it load up one leg step back load up the other leg load up one leg step out side lunge nice
04:46forward forward and out and you feel that in your front leg you got time for one more load it up step
04:56back that was fun because we're going upper body on that and we get to alternate we'll come back to
05:05the leg load it up into the hammer curl ready set go curl it press it back down as you press up
05:16what are we talking about in an overhead press no leaning back no looking up towards the sky this is
05:24not what you should be looking like right now it's okay to look up i like to see making sure the weights
05:28are set but all i do is i just change my gaze i can look up overhead back down up over back down
05:40make sure what are we doing not swinging those arms and i want to lock them in biceps lift up into the
05:50overhead press back down curl it press it and release up over back down you got it stay with it to finish
06:03this off lift it up over last one bring it up and down done with those set them over there let's go
06:13into it make sure you switch sides though i worked this leg the first time this leg right left i don't
06:19care just make sure you switch your feet all right stepping forward stepping out get your balance
06:25load it up and let's go step forward set step out set the feet remember as you go through this like
06:36i know you remember don't forget what we did yesterday we did lower body yesterday how could
06:40you forget so you're going to find as you go through these and one side is always a little bit
06:46stretchier than the other right now this side is not stretchier so i'm having trouble on that i can
06:53feel that that i can't go as low into my side lunge as i can my other side that's totally fine take your
07:01time and just focus on loading up the leg the same way it's a step load up then push same thing on your
07:10front lunge that's why we work through this mobility flexibility and working these moves through
07:17endurance out back in less than 10 step it out step it back forward out one more bring it out bring it
07:30back and time here's the good news you done with weights for the rest of the workout that's the
07:42only news i got for you so first move narrow squat pulse into a regular squat pulse feet right up
07:47underneath the hips for the narrow squat you're going to squat down pulse once step up into the regular
07:53squat pulse once and then alternate sides as you do that second move we've done the high plank with
08:01the leg lift and the knee towards the elbow we're going to do that again we're just going to add on
08:06a high low high plank walk down push up pike into knee to elbow i didn't want to get down because that's
08:15more work don't worry we'll go over it you know by now it's week four all right here we go narrow squat
08:22pulse pulse pulse it out alternating sides ready set go down pulse stand up squat out and pulse
08:31do it again down pulse step out pulse step in pulse and you think about as you just load up
08:41the leg that is in the narrow spot now i'm lifting up sinking down lifting up sinking down this is going
08:49to be constant movement as you do this this is burning out the legs as you do this every single
08:57pulse you should be feeling it and what's going to happen your chest is going to drop forward and
09:02you're going to start to look like this and i don't want that you got to lift the chest sink down even if
09:09you're not squatting down very low this is not a very low squat but this is still working and that's
09:15what you should do is sink down just enough to load your legs step back and out pulse nice and out
09:24that hurts doesn't it three two one and just come on down because this is a lot easier to come down at
09:31this point so start in your plank walk down into your low plank and then go into your pike knee to elbow
09:40and we'll alternate sides first thing here we go high low plank ready set go down down up up pike
09:48knee to elbow pike back reset do it again down down up up other leg pike knee to elbow pike up reset what
10:02are you doing if you're on your knees still high low lifting the leg knee up lifting the leg back down
10:10then you just do the same thing again other side still lift knee in and think about where your hands
10:18are supposed to be on this one where your hands supposed to be they're supposed to be right up
10:21underneath the shoulder so you can walk down down up up give me a beautiful pike bring it to the elbow
10:28bring it back reset down down up up remember on these moves we take our time we're not in any hurry
10:37we're making sure that we work through this total body last one bring it up bring it in last one time
10:46and knees down stand on up here we go again back to your pulses by the way it's okay to cry because it
10:55looks like sweat totally okay get ready get set go pulse and lift down lift up pulse and lift boom so
11:08you go narrow to regular and you think about that the pulse is loading your legs up the entire time
11:17don't need any weights right here just body weight and the reason we're doing that because you've already
11:23done two weighted lower body workouts so this again as a reminder is for endurance pushing your
11:29body past that level that's normally used to where it's used to the break and now we're like nah you
11:37don't get the break not yet so then it knows okay i'm gonna come back next week and i'm gonna be
11:43stronger down pulse out pulse narrow pulse ah ha ha oh my goodness it hurts it hurts so good
11:56straight down and three two one oh come on down bring it down walk it down back into your high low
12:09plank if you can remember what side you finished on awesome if not that's okay just get ready into it
12:14high low plank ready set go down down up up lift up knee towards your elbow back and down remember
12:26we're shifting our body weight from the pike we're shifting it back and then as the elbow comes
12:32towards the knee i'm still not pushing forward i'm just coming right back over my plank back and down
12:38down low try to keep my back flat as much as possible pike up and then load it up wonderful a lot
12:48of moving on this one that's how we get that total body challenge going for you right here total body
12:55workout down down up up lift up bring it in open up back down all the way down all the way up you got
13:07less than 10 you got time for one more so bring it down up pike and time is up good job all right
13:20you guys stand up for the first one well and the second one too sorry if it helps the last block i
13:27won't make you stand up okay so here we go sumo pulses the sumo triple pulse on this as we're working
13:35through it we've already pulsed once with the uh the squats so here i want you to think about one two
13:41three and a little bit of an extension in terms of the hop your heels don't or your feet don't have
13:47to leave the ground fully second move load up one leg reverse lunge into your calf raise and repeat
13:55it on the same leg so that's going to feel good by the way we're going to do the sumos we're going
14:00to do the lunges other each side and then we go into it here we go sumos ready set go three two and
14:08release down two three pulse you can think about down two three little jump down two three you can
14:23compare that to your three and one where you come down two three and lift if you can't get that lift
14:31then all you have to do is stand up come out of it like you would normally a sumo squat and then you
14:38come right back down two three lift up down two three but try to give me a little baby pulse and then
14:49come up down two three oh it hurts so good nice less than 10 down pulse it and three two one step out of
15:06it shake it out reverse lunge into the calf raise we're gonna go one side then the other side then
15:13we'll finish off the sumos so set your foot one foot get ready get set and go sink down load it up
15:22and back on this one this is where i want you to step back to where you get your body weight centered
15:30in between both legs so you load up then as you come up you're shifting your body weight from the
15:37middle to the front middle front and you'll feel the difference of the body weight shift and that means
15:45you guys step out your back leg far enough to where you can load it up step down load up slow control
15:54take your time this is not for speed by the way we're not going for time in terms of how many you
16:00can get in 60 seconds i just want you to get them correct every single one and if you can go fast on
16:07this one you gotta lift heavier next week in those lower bodies because right now this is not easy
16:14lift and down you got two more last one bring it down whoo switch sides ah and just do that check it
16:27out that's i don't know if it helps but it helps me mentally it makes it feels like i'm doing something
16:32switch your feet get set get ready let's go down lift up step back lift up same thing
16:43other side all you gotta do is focus on what should i be doing it's very easy as you fatigue
16:51to want to not step back far enough and shift the body weight to the front because that's easier so
16:57don't do it focus on the hard thing right here sitting back lifting into the calf raise down calf raise
17:05down calf raise slow and controlled is what's going to win this one right here down
17:12and everything should be a little shaky your stabilizers are firing and they're tired they've
17:18been working all week especially yesterday so that was not a lot of time for recovery and you're going
17:25to feel that as you try to lift up into your calf raise stay with it though you got it in three
17:34whoo two and one whoo all right finish it off sumo triple pulse and then we'll get one more block to
17:47go here we go bring them out bring them hands up like you're praying to get ready to just for it to
17:52be over go pulse it and then lift up down pulse three times lift up you can see my arm movement
18:00whatever helps you you don't have to bring your arms this is just a little bit of movement if
18:05you're used to jumping you don't have to jump but you can keep your hands right here little pulse
18:10i just want you to think about having your hands somewhere so they're not just hanging because if
18:16they're hanging forward you're going to start to drop forward remember to give me the three pulses
18:20come out of it stand up out of your squat if you have to and then you're coming back down
18:26pulse down pulse it out down oh yeah give me the pulses to the end come on pulse it lift it up
18:37you've got this remember you get mobility flexibility rest day tomorrow so you got to earn it now less
18:45than 10 five left come on down in three two one step out of it and just give me a little giggle
18:56because it feels so good to be done with us all right last block coming down to the floor we're
19:01going into the tricep push-ups pushing back into a frog we've been working on those the second
19:06exercise going into a low plank with hip drops so here's the setup on this one this one i want your
19:12feet together and then when you come down into the hip drop your hips are going to come to one side
19:16and before your upper body turns you're going to lock in the obliques to come up and drop to the
19:23other side little tiny movement there really dialing the core everything shoulders are working
19:30too but first you got to do those tricep push-ups that you love so much remember knees or toes pushing
19:35into the frog so your feet are going to come wide ready set go tricep push-up push back into your frog
19:43take your time as you push back push back frog nice if you're on your knees for the tricep push-up
19:54you're still pushing back into a child's pose and then you come back and no matter what you're doing
20:00on the tricep push-up y'all want to see a micro push-up a regular push-up knees or toes but remember
20:07as you're pushing through this by the end you should not be able to keep doing them on your toes
20:13because that's where the endurance kicks in bringing it back and push back you take your time
20:21bring it down full range push back into the child's pose full range where your chest is going to almost
20:28touch the floor bringing it down squeeze the elbows in nice almost there in three two one push back
20:40and then come back down low plank hip drops now remember the setup on your low plank elbows right
20:46up underneath your shoulders low plank toes feet come together we're going to drop to the side ready
20:53set go little movement this does not have to be very much of a drop if you're on your knees you can
21:01still turn your hips just enough to where your whole body you feel like your whole body is going
21:07to start to fall and we're not going to let it but this is where the challenge comes in of total body
21:13stability as you bring it over down lift up and down if your hips are coming up and your butts up in the
21:22air like this then i'm sure it looks great but i need you to bring it down and hold it right there
21:28dropping it around and back again this is supposed to be challenging and you hold it there and i i'm on
21:36my knees right now i can still feel my obliques are locked in because they're doing all the work
21:42bringing it down back out you've got less than 10 down and you got this in three
21:52two one and just sit down for a second bring it up you got a tricep push-up into frog
22:01you only got two minutes of work left okay we can do this you and me we can do this let's get ready
22:07get set and let's go feet out bring it out push it back bring it down push it back take your time
22:18if you're on your knees right now you're not still rushing through this and if you're on your knees
22:23and you're not pushing forward enough then you're going to feel that tricep push-up pushing forward
22:28into the shoulder so make sure you're set forward even if your knees come in a little bit more
22:32that allow you to go push up tricep push-up back into your child's pose tricep push-up child's pose
22:40you got this let's finish this off bring it down and back
22:45elbows in as much as you can nope drop into my knees to finish this off i'm not going to stop
22:53i'm just going to drop one level down so i can keep going that's the endurance
22:57is to keep pushing till the very end 10 seconds left push back and down
23:04you got it in three two one one more to go to finish this off you got it how's the sweat
23:14it's everywhere elbows underneath let's drop it low even my mic's a mess i'm a mess today
23:21we're finishing this though get ready get set and let's go slow and controlled in a plank
23:30so many people focus just thinking it's their abs i want you to squeeze your butt squeeze your legs
23:36squeeze everything tighten everything up and that's going to create a really stable platform
23:41to work from and that's what you should be doing right here is keeping that stable platform and you
23:46can see as the hips drop i'm going slow because if you start to add momentum to this it ain't going
23:54to be pretty you're going to start to roll off to the side so really keep it locked in as much as
23:59possible side bring it up side bring it up just look at your hands look straight down
24:07you got this you're almost done coming up whoo are you shaking my core is shaking like crazy
24:16everything you got it less than 10 come on finish this in three two one and push back
24:28let's just stay here push back into a child's pose you earned a really good one by bringing your hands
24:34out and then just sitting down reaching your fingertips across all the way out and try to
24:39lengthen that upper body whoo
24:42all right come on have a seat face in the front one leg out bring the other leg across
24:56and twists ah oh my goodness total body sometimes i'm not sure if i sweat more in total body or core
25:04cardio i think it's a toss-up they're both hard in their own right or a leg day or a lower body day or
25:12an upper body i mean they all they're all great i just sweat in every single one and then same leg
25:16bring it down figure four drop it open up the hip that should feel good one hand could be down
25:25how you feeling good can you get a little hamstring stretch at the same time
25:30if you're able to if you're not you know what you're going to work on tomorrow mobility flexibility
25:36let's go switch sides oh twist it if you make noises by the way as you're stretching
25:45it's like we did in the warm-up it's normal totally normal i i think i'm making more noises every year
25:52that's why we got stretched that's why we got to stay strong stay mobile stay active because
25:58all those noises are going to keep happening as we go through it and i just want to stay mobile
26:04and stay active as i know you do too reach for the leg
26:10bring it down and then oh and while you're here bring both legs out shoulder stretch drop it down
26:20down other side drop it down away from your ear nicely done all right come on up because you are
26:31done you are finished and not just finished with total body you are finished with the first four
26:37weeks of 25 minute speed training which means you are officially at the halfway point did you think
26:42you were going to get here i knew you were going to get here i knew you could do this so halfway point
26:47second half is going to kick off after you do your mobility flexibility stay with us you're doing
26:52amazing some surprises are in store for week five i can't wait for you to see them so i'm just going
26:58to leave it at that so you can think about that tomorrow and i'll see you the next day good job
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