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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right are you ready for this week five day one we're coming into the second half of the
00:12program and i know you probably lost sleep over it because you were so excited to come into today
00:17with your workout look there's gonna be some new things coming at you don't freak out i'm
00:21gonna walk you through all of it but first let's get into the warm-up taking your feet out wide
00:26and then reach down stretch out the hamstrings reach forward reach middle and then reach back
00:33little cherry pickers one of the old school ways of stretching but man it works taking it back to
00:38school right here old school calisthenics remember this i remember doing this in grade school reaching
00:43out back in down last one and then bring your feet in and bring it down heels down a little catcher
00:52stretch and just shift your body weight so in terms of the workout today it's a lower body
00:57and there's a new format and that's going to be something you don't need to worry about just yet
01:03but it's going to be very simple four exercises one new move today but you're going to also be
01:07familiar with the type of movement because again i just want to continue to challenge you bring some
01:13things into the mix as we go into every single week go ahead and bring your feet underneath your
01:18hips now elbows onto the thighs roll up arch the back into a cat stretch and then push your butt
01:24back flatten out lift it up again one more time each of those release it and then roll up and then
01:32just give me some torso rotations to finish off all right feeling good feeling ready of course you are
01:41all right so here's what is going to happen on this one in terms of the format it's a new format and i
01:47call it dirty mofo because that's exactly how you're going to feel about it when this is over
01:51and as i mentioned it's only four exercises but what we're going to do in terms of your timing you're
01:56going to do one exercise for instance your first exercise is front-loaded squat one to three right
02:00there's your ratio we're going to do the move for 60 seconds then we're going to decrease the time
02:06from 60 to 40 to 20 and then we're going to increase the time back up from 40 to 60 so that will be
02:12for every single exercise your time format then you're going to challenge yourself with the weight
02:17so whatever weight you're going to start with for instance it's a front-loaded squat so i'm going to
02:21grab a 30 pound dumbbell and that's going to be my first weight that i do with this move for 60
02:26seconds then i'm going to grab a heavier weight i'm going to challenge myself to go into the heavier
02:32weight for the 40 seconds and then for 20 that is going to be the most amount of weight i do so i've got
02:3830 35 40 and that is going to be the way you challenge yourself in this format is you try to
02:44go lighter to heavier and then stick with the heavier weight as long as you can until you drop
02:49back down into the 60 so let's try it out together we're going to start with a front-loaded squat
02:54let's get set let's get ready in three two one you're going to drop down lift up two three remember
03:05your tempo down one up two three so we still stick with the tempo that you know sinking down all those
03:14things apply drop down up two three make sure the weight is into the heels you know everything that
03:21i expect of a front-loaded squat so nothing's going to change in terms of your form in terms of
03:27how you're supposed to be doing this up two three you can always adjust your feet make sure that
03:33you're set in that good position to allow you to squat down chest stays lifted two three bring it
03:40down up two three this should feel familiar because this is what you've been working on for the past
03:46four weeks so we haven't really changed in terms of your timing or the amount of time it's always been
03:5360 seconds so this felt good right this is home now we're leaving home last one and drop it down
04:00bring it up set it down and now here comes this is where you leave home go to the heavier weight
04:07and now we're going to drop the time to 40 seconds increase the weight pick up the weight get set get
04:14ready and go down up two three same tempo for the whole time we're sticking with the one in three
04:25and now you're going to start to feel the heavier weight but remember it's 20 seconds less than you
04:33just did so this will allow you a little bit of opportunity to challenge yourself and try something
04:40different if you haven't if you've been a little scared to go up and wait this is the way to do it
04:45down up two three down up two three stay with that it's getting heavy it is last one up two three
05:00set it down the time is now going to 20 seconds so now you're going to increase your weight it's the
05:04most weight i've done for a front load squat and that's what i want you to try to do too
05:08because it's only 20 seconds here we go ready set go down up two three bring it down up two three
05:20remember only 20 seconds even if you're like man there's i don't know how much i can do
05:23that's fine it's only 20 seconds you're only getting a few reps out of this really
05:27bring it down last one up two three set it down let's see you did that that was easy
05:35i don't want to say i don't know if easy is the right word but i want you to try to stay with
05:40this same weight now we start to climb the ladder back up in timing back to your 40 seconds so pick
05:45it up get set get ready and go down up two three back to 40 seconds and you've increased your weight
05:55if you have increased your weight then this is the point where you really want to start thinking
05:59about drop set do as many reps as you can of this weight for 40 seconds if you can't stick with the
06:08weight this is all you got to do just grab the lighter weight drop it down up two three the focus
06:17on this is try to keep moving the entire time challenging yourself and get a little bit more
06:24out of it last one up two three set it down and now we finish the block off back where you started
06:31with 60 seconds again try to stay with the heavier weight if you need to drop to finish your 60 then do
06:37it get ready get set and let's go drop it down up two three what we're doing as we change the weight
06:50decreasing the time this is also allowing for more time under tension not just a weight increase
06:57but time under tension so one block is now almost four minutes almost four minutes you've been doing
07:06three so we've increased time under tension and we've increased weight as we go through that time
07:13under tension so it's a little double whammy of this one and now you should know instantly why this is
07:19called dirty mofo because it is a dirty format bring it down but it works your legs your quads right
07:27now should be burning down up two three bring it down less than 10 seconds left stay with it bring it
07:37down up two three last one down up two three good job all right here comes a new move
07:49at you we're gonna go we've been doing deadlifts but now we're gonna do what's called a sumo deadlift
07:54and the way to do this you have two options on this one you can have one dumbbell or you can hold
08:00on to two but you're set up for this toes are gonna be out just like you're doing a regular sumo squat
08:06and when you do this though now you're gonna hold on to the dumbbells you're gonna dive down into a
08:11deadlift and you'll see my knees have to bend just enough to help me drop down and then lift back up
08:18if you have a heavier dumbbell you can use it to drop it down and then right back up you can hold
08:25it to the side if you want as well i'm going to start with this i'm going to start with a single
08:29dumbbell and we'll increase as we go so here we go 60 seconds ready set go bringing it down no tempo
08:36back up down back up it's a little bit different than a regular sumo it's also obviously it's different
08:46than a regular sumo it's a little different than a regular deadlift and if you've ever done a wide
08:51deadlift before it might feel a little different too because the difference is our toes are out
08:55but even on a deadlift remember not letting the shoulders roll forward and you feel that curve in
09:02the spine flatten out chest stays lifted try to push your butt back and the more you push it back
09:07the more you really feel it back of the legs is also getting some inner thigh action glutes just
09:15working the muscles in a little bit of a different way down back up make sure you're bending your
09:21knees don't lock them out right back up less than 10 stay with it lift up and down good and three
09:31two one set it down ask yourself how did that weight feel could you go more remember based on your weight
09:41selection you can always go heavier go lighter but i'm going to grab two dumbbells we're going to go 40
09:47seconds ready set go down and lift so i had a 40 pound dumbbell then when i grabbed 225s easy math
09:57now i got 50 down and back up but there's lots of ways of holding on to the weights but no matter
10:05any way you're holding making sure what does this look like we're really focusing on staying wide
10:12in the sumo position heels down bending your knees to push back and then right back up to the top it
10:20could feel a little awkward if you've never done this before and that's fine but make sure you're
10:24bringing it down you got time for one more down and up set it down and then let's try if you feel good
10:34about it if you feel comfortable about it go heavier weight i'm gonna grab my 30s get set remember it's
10:40only 20 seconds get set get ready let's go down right back up down right back up sometimes in terms
10:52of weight people prefer holding on to one dumbbell sideways or they like their two personal preference on
10:59this one but making sure your chest stays lifted the entire time nice last one bringing it down
11:06and then right back up good set it down can you stay with that weight the entire time we're going up
11:14the ladder now 40 seconds to 60 seconds so pick it back up get set get ready and let's go drop it down
11:23bring it up drop it down bring it up as you bring it down straight down remember keep going it's very
11:33easy to want let the weights roll forward roll your body forward there's no role in this one especially
11:40with our feet wide you should be able to push your butt back bend your knees to really push your butt back
11:46stay flat and then right back up to the top bringing it down then lifting up that's what you got to do is
11:55work on that oh you got it last one right here down and then set it down good now you go back up to what
12:08you remember how we're working back up to the ladder so finish where you started set the weight grab the
12:14weight i'm going to try to stay with it here we go ready set go down and up and if at any point
12:23what should you be doing you should be changing the weight so if you start to feel any sort of pull
12:29all you have to do is just grab a lighter weight like i'm doing so i can show you and go right into it
12:36and if that helps if that helps you get a little bit deeper into the range then that's great but make
12:43sure to finish just how you started with perfect form down and up less than 30 to go come on finish it
12:51off back of the legs now how's that feeling down oh back up one exercise is a lot of movement in each
13:02block but we're really focusing on again where you should be feeling it hammies and glutes right here
13:08coming up less than 10 finishing in five you got time for two more last one and come on up set it down
13:21all right have all your weights ready to go moving away you probably have weights everywhere so we're
13:28going into a bridge quick transitions same thing on the bridge start at 60 you're going to drop
13:35and timing and you're going to increase in weight so i'm going to start with 40 i'm going to have 45
13:42and i'm going to have my 50 ready to go so here's the 50 here's the 40
13:47and there we go all right so nice little runway of weights so go ahead roll it over we're going to go
13:56tempo on this one as well we're going to go one and three tempo so get your weight set set your feet
14:02we're going up one down three ready set go press up down two three adjust yourself however you need
14:13to to push up right feet are set into the floor squeezing at the top then you're going to lift up
14:22down two three how is this working for also your heart rate quick transitions always pressing up
14:32down two three lift up give me that split second squeeze at the top lift up down two three good do it
14:44again that at this point tempos they should just be rock solid in your brain you've got the tempos down
14:52lift up down two three make sure you're squeezing at the top still supporting your core abs are on which
15:01means your belly is tight everything is flexed last one up two three i'm going to roll it off to the
15:08other side we're going to decrease in time and whoop increase in weight so roll it over grab your
15:16weights get set going 40 seconds ready set go press up down two three adjust again adjust your feet
15:28however you need to and then push up to the top as you push and you start to increase weight it's
15:36going to be very easy to want to push your belly up and out because you're trying to push everything up
15:42you're trying to help i want you to suck it in first lock everything in then push up and you'll feel the
15:48difference again where you should be feeling it and where you should not be feeling it right now we're
15:52focusing on glutes core uh-huh a little quad and hamstring action pretty much all of lower body
15:59last one push it up down two three roll it over to the side knocking all the weights out going to the
16:0950 so roll over grab the weights it's only 20 seconds get set get ready and let's go press up
16:17down two three whoo goodness press it up as a 10 pound weight difference over the course of two
16:29times and you can feel that difference as the top as you push up to the top right there last one
16:35push it up and back down roll it off to the side ask yourself as we now we increase the time on 40
16:43seconds can you stick with that same weight i'm gonna stick with it i like it i want to work my
16:49booty so let's go pick it up let's get set and go press up down two three press up
16:59new format if you remember back to the first couple weeks new for whenever you start something new
17:07it can feel a little crazy feels fast it feels rushed you're not because you're not sure what's going
17:12on if you feel that way right now that's fine remember we're you got four more weeks of this so
17:18you got plenty of time to get this down but focus on the weight right now focus on the move you know
17:23this move last 10 seconds to push up down two three last one down two three and release it ask yourself
17:35if you are able to stay with that same height if you are stay with the weight if not drop down to
17:42a lighter weight we're going full extension to the top 60 seconds let's go ready set do it press up
17:49down two three press up down two don't lose your tempo and what i mean by pressing up if you can't
18:00get the lift if you're only lifting up a third of the way a halfway you can't get that full lift like
18:06you would if you had no weight whatsoever then i want you to lighten the weight focus on pushing up
18:11down two three your butt cheeks are squeezed at the top as much as you can you got 30 seconds left
18:20push up down two three keep your knees in line and just push through the heels you got this press up
18:30down two three lift it up oh goodness gracious you got it great buns of fire that's the end of this
18:40one straight lift down two three last one and bring it down time good job
18:51whoo come on up you got one more to go it's only four exercises so that's pretty quick
18:57so here we go reverse stepping lunges is going to be your exercise to do this
19:02holding on to two dumbbells and you're going to be alternating which means you start with the lighter
19:08weight so whatever weight you did last week that's what you're going to start with i'm going to start
19:13with 20s and i'm eventually going to work my way up to 30 so i'm going to do 20 25 30 on the reverse
19:20stepping lunges so the weights are set for that one when we go in the alternating really focus on
19:27keeping your feet hip width apart and able to work through it all right all right here we go grab your
19:35weights get set we're alternating three two one step back step up step back step up on this one i want
19:47you to step back far enough to where you have the body weight set in between both legs we talk about
19:55front loaded lunge a lot where you're setting and you're not stepping back as much and you're loading
20:00up your front leg i want you to step back enough to where you can really feel both legs the balance
20:05is set in between still slightly in the front but enough to where you work both legs and they got to
20:12really bend down bend your knee then press up but remember range you don't have to go very deep for
20:19these to work down back up down back up no swinging no momentum no movement of your arms they're just
20:30holding steady just hanging there good in three two one set those down you go down to 40 seconds
20:41so i'm gonna go up and wait grab my 25s get set get ready feet right underneath the hips and let's go
20:51bringing it back bringing them up i feel instantly the difference in the dumbbells five pounds makes a
20:59huge difference when you are fatigued in the fourth block of work really anytime but you're feeling it
21:06right now down and up down and up the legs are tired they should be so also as you go into this
21:17remember so we change the exercises around you're going to come into those last blocks of work every
21:23time and if you can't go heavier that's fine the goal is to finish that's all i care about three
21:31three two one set the weight down 20 seconds coming at you 30s that's what i'm going for we'll see how
21:41long they last though get ready get set 20 seconds let's go step back lift up step back lift up the
21:52weights are heavier they're not swinging they're hanging i'm holding on make your legs do all the
21:59work down right back up down right back up good three two one back up set them down quick little
22:11shake ask yourself can you stay with those weights i bet you can try for a little bit try it out i'll do
22:19it too pick them up get ready get set go step back step in remember i said four exercises
22:28this is it this is the fourth exercise so all you got to do is blow the sweat away and just keep
22:37working to finish this you got two left this is the second to last one of your times step back step up
22:46step back step up it's easy to lose the form it's easy to lose your balance you focus on this
22:53down and up 10 seconds down and up you got it if you're starting to feel like you're shaky and losing
23:02your balance this is your break and i want you to lessen the weight i'm going to go 25s i'm going to
23:10finish the 60 with 25s finish the 60 and finish the workout here we go ready set go down and up 60
23:2050 seconds finish off your first leg day finish off your first lower body day of week five i told
23:30you it's dirty it gets the heart rate up it's working everything down and up do not lose your form
23:40stay with this stay focused if you have to drop your weight and go body weight only to finish this
23:47good do it down back up less than 30 come on step back oh my goodness step up come on oh i'm hurting too
23:59stay with it down and up down and up come on last 10 to finish off let's go
24:13oh and three two one and set those down i don't know where those go i'll put them away later
24:23oh my goodness step back lunge all the way down bring one hand down start with your knee down however
24:32works for you and then if you're able lift the knee up hands down let's stretch everything out
24:40how's that that is that is nasty knee down shift the weight back hamstring stretch
24:52you can bring your butt to your back heel if that helps and then just tilt forward
24:56shift forward again we'll go ahead and switch push back other side knee down if you
25:10need to but get yourself set first oh heart rate is up that's a lovely cardio element on leg day
25:20hooray all kinds of things and that was really if you i mean you might have if you if you blacked
25:28out or anything it was only four exercises if you if you don't remember so four exercises just shows
25:35you don't need a lot and when we go into this and we increase the time under tension and we play with
25:40the times we play with the weights it's all you need whoo all right plank it push back downward
25:50facing dog alternate stretch out calf and hamstring alternate sides oh and then one last big stretch
25:59roll up slowly take your time legs don't want to work very much right now and if you are a little
26:09bit of a sweaty mess that's great that's how it's supposed to be and you survived it so great job on
26:15that one so lower body's done that we're kicking right off into week five tomorrow lower body is
26:21done lower body today upper body is tomorrow see that's how you know it's a good workout when your
26:26brain just doesn't work very well so i'm gonna reset and i'll be ready for you tomorrow good job
26:30that was hard it was like give me a fist bump boo
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