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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week five day two how are you feeling after yesterday nothing like a new format and a new
00:12tempo right i know well here's the good news i'm not gonna give you a new format today we're gonna
00:16stay in the burnout format that you know and you love so much we're gonna stay in that tempo of
00:20one in three that's the tempo that we're working on this week and not even going through new
00:25exercises but it's the burnout right so you make sure you have your weights you also make sure that
00:29you have a loop because you're gonna need the loop as well but first let's get warmed up on this one
00:33take your feet right up underneath your hips the good news is it's upper body today so arm cross
00:38rotations thumbs down really open the chest up and then bring your arms up to the top bring them down
00:44back up and really try to open your chest as your thumbs come down you're gonna feel it into the
00:50biceps as you pull back bring them up shoulders one more each side and then give me some
00:59arm circles start small rotations to get warmed up on this so again the good news is no legs no lower
01:06body today working through this uh with the tempo but the little bit of a difference is bringing back
01:12is i am using the tempo in the burnout today that's the one thing i guess is new we haven't done that
01:18before but i just thought it'd be kind of fun to change it up a little bit now take one arm up
01:23tricep stretch and once you're set i want your feet right underneath the hips and once you're set
01:28then go ahead and twist to the side you can release the heel off the ground bring it back other side and
01:34have a nice little twist a little torso rotation bend your knees so you don't put any pressure in the
01:39knees and you just alternate sides the twist feels good down the spine twist one more each side
01:48last one bring it around and then just because you'll be doing some moves how about a little
01:56forearm stretch all right so here we go first block of work as a reminder we do four total blocks we're
02:02going to start with some shoulders we're going to go single arm military press so as remember in terms
02:07of the push press feet are right underneath one arm you're going to press up but we're going to one
02:12and three so what's the tempo up one down two three this will be important as you slow that pace down
02:19to really make sure you're set to when you come down you control the weight into the shoulder not
02:25feeling anything in terms of your arm being too open because that's going to go right into the front
02:30part of the delta we want to work the whole thing so let's go ahead and grab the weights especially
02:35because you haven't done this one before with the exercise start lighter or start with the weight that
02:41you did last week have the lighter weight ready to go because you're definitely going to need it
02:45and then at the end you also need your loop grab a couple loops i'm going to go green and yellow today
02:50because when you introduce new tempos you feel you definitely feel it so get your feet set are we
02:57ready to go on this one we're going to get ready into the press single arm bend your knees that allows
03:03you to press up and down for three ready set go press up down two three instantly you'll feel that
03:13difference on the speed as you come down slow and then what are you doing push press right you can
03:19bend your knees a little bit to help press up down two three everything else stays the same as you press
03:25up when we bring it down slow the elbow is going to give you that 45 degree angle not in the front
03:31not out to the side right in the middle and then you're going to press up down two three core is
03:37locked in not leaning back chest stays lifted as much as possible you can use your eye line to see
03:43the dumbbell as you press up then press it up down two three that slow pace is going to make a huge
03:52difference in terms of our tempo changes you got used to a bunch you got used to three of one and two
03:57this is a whole nother world right here pressing up down two three last one up down two three set it
04:10down how'd that feel slow it is slow that's the best way i can super uh describe it that's that word
04:19not prescribe describe set your feet switch your feet so it allows you to lift it up and let's go
04:25press up down two three remember we're allowed to bring the elbow down a little bit lower than you
04:35might normally be used to when it comes to the overhead press that's because we do the military
04:40press as you press up then you bring it down two three you fight the weight the weight is trying to
04:47bring it down gravity is pulling you down and then you're fighting the weight and gravity you're
04:51fighting two things so you have to use your muscles to hold the weight and come down the speed that you
04:58want it to that's the idea lift it up down two three press up down two three stay with the tempo
05:09bend your legs that allows you to help push up and then you got it last two two three last one
05:19down two three good job grab your other bell get ready for it and ask yourself how'd that feel was
05:28that enough make sure you have some weight standing by because this is going to get heavy very quickly
05:34set your feet here we go and press them up both arms up down two three press down two three slow
05:45controlled movement and for me i'm already thinking that i'm like okay started with 15s i'm gonna be
05:51dropping to finish this again that slow tempo is what makes the difference so if you have the weight
05:57standing by you grab them this is what you do and then once you get set bring it up push it up again
06:02up down two three drop set you should know that by now because you've done half of this program
06:08that's how you keep moving without losing any timing in any momentum throughout this entire workout
06:15stay with it up down two three it's a doozy isn't it the minute you change the tempo is when your body
06:25has gotten used to one tempo and then you change the other tempo and you're like oh my goodness
06:28whole new set of exercise stimulus pressing up nice last one up down two three set the weight
06:38down we're gonna go into the loop straight arm pulse you can drop set the loop as well so i'm
06:44gonna start with the green and if i gotta drop to yellow i'm going to it's only 45 seconds so here
06:49we go arms straight out and let's go pulse and back little pulses remember we don't have any
06:57slack in the loop so we're not bringing the loop down and you have that slack i want you just to keep
07:03resistance tension on the loop the entire time and you'll feel exactly where you should be feeling
07:12if you're doing that we're not locking out the elbows though you know you don't lock out any
07:15joints just opening up and close open close feel the pulse into the shoulders stay with it
07:24it's burning out that's exactly the whole point and i add that loop that went to the green it makes a
07:30difference you got it in three two bring it down and get rid of it nicely done okay oh we're gonna
07:41come down to the floor going into double dumbbell press now here's the difference we're not gonna
07:45do a tempo we're going right back to weeks one and two in terms of the double dumbbell press
07:50pressing up single style so this is your opportunity to see how you've progressed if you want to add a
07:57little bit of weight to what you maybe have been doing go for it that's exactly what i want you to
08:02think about i'm gonna go 20s because we're gonna be here for a while but so in terms of the weight
08:09you're gonna stay with that you're gonna go press in remember the dumbbells they push together you
08:14create the tension in the chest bring it up and back down three minutes of it your burnout you're gonna
08:19flip over go into regular push-ups but this is where we add the tempo of one and three you're gonna
08:25come down quick you're gonna push up slow that part's gonna be fun so let's grab the weights
08:30let's work the chest and in three two go press up and down find a pace not too quick but press up
08:43back down this is gonna be the pace that you keep the entire time so as we press up think about
08:50how it feels different than the tempo of a slow up or slow down and you're gonna see and feel the
08:59difference very quickly in terms of all right if you're pressing heavier weight great you've progressed
09:05so think about how the weight that you had in week one versus week five you've definitely progressed
09:11because you've increased your strength and your endurance right so these little periodic checks
09:17throughout the program but make sure you're really squeezing in they're pushing the dumbbells
09:21towards each other allows you to create the tension in the chest you come down and back up less than 10
09:29stay with it nice three two and set it down depending on the weight the easiest way to do it is if you're
09:40at the top and you're on the on your back bring the dumbbells to the thighs and you lift up and the
09:45weight's gonna bring you up and then when you're ready you use the weights to come back create
09:50tension round two and go press up down it's very easy to start to pull the elbows underneath and do
10:01the move which really becomes a tricep press i want the elbows out you're gonna start to feel
10:08it in the shoulders if you're shrugging too much as you lift so relax press up and down
10:15whoo and i'm telling you even 20s are getting heavy because now you're repping it out you're
10:20getting more reps than you've done in a while it's just a whole nother way to change it up
10:24after you've been doing tempos so even if you've been doing this for a while you're like wait why is
10:29this getting heavy because we're changing it up on you and that's what this program does is you've
10:34discovered we just keep changing it up and down you got it last one press it up and set it down
10:44come on up shake it out open the chest we've got one more to go here we go bring on down get ready
10:52get set and round three oh yeah that's a lot of reps and three minutes is what you're working on
11:01so as you fatigue what's going to start to happen and this is what i see all the time
11:05you might start fine in your chest but then you're going to start to press up and bring it over your
11:10shoulders to release the tension in the chest because you want to give your chest a break bring
11:15it down over the middle of the chest stay here the entire time and these little tips i know i keep
11:22telling you over and over again but it's also tips that i gotta give myself while i'm working out
11:26because i want to do the same thing as i'm fatiguing so it's a little double reminder down back up down
11:34back up squeeze in press up whoo oh yeah chest rocking it 10 seconds left down back up
11:48you got this last two last one and set the bells down coming into your push-ups and it's only 45
11:59seconds but that difference that big change is down up two three get the weights out of the way
12:05we are working knees or toes ready set go bringing it down up two three oh my goodness down up two
12:16three you feel the shake watch my arms oh yeah so what i'm going to do is i'm going to drop
12:23because i want to keep moving the entire time and remember this is the burnout you're supposed to have
12:29to drop to your knees bringing it down up two three down up two three even if your knees need to get
12:41closer in towards your hands to allow you to keep going into the micro push-up that's fine but stay
12:48with it down up two three last one down up and back so sometimes all you can do is laugh as you finish
13:04that out all right i'm gonna stick with the same weights that was the chest chest is pumped now we
13:10go to the back we're gonna go rotating row one side other side both sides and then we're gonna bring
13:17the tempo back into this so it's gonna be that slow uh to come down rotate the arms up arms up one
13:25down two three on this one it's gonna be very easy to want to drop the shoulder as you come down but
13:33we're gonna lift everything everything's gonna be locked in lift up down two three okay okay have
13:43your loop standing by we've got the looped bow pull to get finished on that one and then we're gonna be
13:49good to go grab the dumbbell i got a 20 we're gonna see how that goes get ready get set knuckles out
13:57and go lift up down two three really think about as we go through this especially that first week
14:07that we add the tempo in a new tempo so you've been doing the exercises cool you got the exercises down
14:14but the minute you add a different tempo it's very easy to forget all those important things of form
14:20so you keep the chest lifted lift up down two three lift up down two three that slow release is how
14:32you're gonna have a great difference in between time under tension we're increasing that time under
14:38tension by going down slow down two three lift up last one and two three set it down
14:50whoo telling you slow down and just wait a couple weeks we go even slower whoo that's called
14:58foreshadowing letting you know what's to come but first we gotta work on this one let's go lift it up
15:03down two three i maybe shouldn't have said that i don't want to scare you away just stay with it
15:09you're not scared you're gonna stick with this lift up down two three where are we pulling it up
15:16pulling up and right in line with the hip not coming up towards the chest lift up down two three
15:26you have the split feet that helps in terms of your balance if you ever feel like you want to have
15:31your feet together that's totally fine but no matter what even if my feet are together still have
15:37a nice angle back stays flat push your butt back just a little bit that's gonna help or kickstand lift
15:44up down two three lift up down two three we got it bring it release up down two last one
15:59and down drop it down both dumbbells lifting it up working on it we're gonna see how that goes
16:09this is where the difference happens right as you go into a bilateral movement after working the arm
16:14only let's see what happens let's go lift it up down two three and you would think that it wouldn't
16:23be as hard because you gave your other side a break it's not how that works you've already pre-fatigued
16:29the muscles bring it down two three remember you can bring one foot back make sure you're balanced
16:36you're stable to lift up down two three make sure your core is in right not pushing your belly out
16:45support their lower back two three lift it up down two three nice squeeze at the top pulling the
16:55shoulder blades up and back towards each other lifting up down two three lift up down two three
17:05stay with this getting close to the end less than 10 bring it up and down last one down
17:14two three set the waist down grab your loop let's go into pull bow pull i like the blue one for the
17:22bow pull because i feel strong so set your feet hold on to the loop bring it out pulling it back lift
17:28out let's go bring it up lift straight back and then release remember when you pull this back
17:35your chest is going to open just a little bit just like if you've ever seen person pull a bow and arrow
17:41you pull it open and then back but try not to turn your lower body twist the hips too much pull back
17:48just enough to where you can really feel it into the back back and down whoo stay right in line
17:57with your arms bring it up and back try to keep your elbow lifted as well back out and down back out
18:05and down nice feel the difference if you're doing a blue one yeah it's getting really heavy last two
18:14last one finish both sides if you didn't yeah and down get rid of that lighten up your weights we're
18:25going to go into the w kickback with your triceps we're going to start with one arm then to do the
18:30other arm and as a reminder on this you're going to go lighter right longer lever extension move
18:37and we're not going to work a tempo on this one in terms of the weight we're just going to lift up
18:42back down because we're going to do the tempo on the burnout one two three up it's gonna be fun
18:52all right grab your weight let's stick with the 10 because it's longer lever and we're repping this out
18:59right so you're going to feel that set your feet tilt forward again lift it up think about that
19:03shoulder to elbow and then instead of having the elbow really close to your body we bring it out
19:07into that w just away from your body feels a little bit more natural when you do that
19:12kicking it back and back down ready set go lift up back down if it helps just like we do in a bicep
19:22we talk about this other hand you can bring your hand to your shoulder to make sure you're not
19:27feeling any shoulder movement because this is what i see a lot of times any sort of kickback
19:32there's more shoulder movement than there is right here i want to see the shoulders stay in the same
19:38spot so then your tricep is doing all the work your triceps three parts to the tricep right we talk
19:45call it the cul-de-sac the horseshoe so have your hand on your shoulder and make sure it's not moving
19:49and rotating it's all in the back of your arm lift up back down lift up back down keep that pace
20:02constant motion so i don't want you even if we're repping it out where you're going to do a few reps
20:08and then have to take a break you got to keep going for the full 60 seconds got two more last one
20:16and release nice how'd that feel felt so good let's do the other side make sure you get set
20:24if you have an elbow itch you can etch your elbow i don't know why let's bring it down bring it in
20:30and let's go kick it back and down same thing you could bring your hands right here on the shoulder
20:37and if you do that you'll feel the difference if your shoulder is actually moving like i can feel
20:43that tension push into my hands the shoulder is actually pushing into my hands because i'm moving
20:48my shoulder but if i don't then it stays the exact same feeling the entire time so you can use that's
20:55the nice thing about those unilateral movements like this where you can use your other hand to check
21:00your form but think about 180 back down 180 not coming into the curl just bringing it down enough
21:08to release the tension in the triceps and then bring it up to the top all right stay with it up down
21:15bring it up down feeling the squeeze at the top that split second squeeze lifting it up and down
21:24you got it oh yeah last two last one whoo and grab the grab the matching one we're gonna do both sides
21:40get set 60 seconds of repping it out good luck on this one tilt forward get set get ready and let's go
21:49rep it out back down if you're getting to that point doesn't matter if you have tens or not but
21:56if you cannot get the full extension if you can't get full extension up then all you do is you do this
22:01quick change right back to it bring it back and down again the difference is whatever you get used to
22:09the minute you change it your muscles are gonna say whoa what's going on with that so it doesn't mean
22:15you're weaker as we go through these and change things don't ever think that you're losing strength
22:20i promise you you're not we're just challenging you in a different way bring it up back down up back
22:29down keep that pace oh yeah lift it up and down feel the squeeze at the top you got it lift it up
22:38down core is in finish strong on this last two oh last one and then here comes the fun part tricep
22:50push-ups one down three up 45 seconds to finish and then your upper body is going to be nice and
22:58cashed smote from today here we go drop down ready set go bring it down up two three
23:07down up two three instantly ask yourself what do you got to do to finish this if it's on the knees
23:16then you drop down you press up two three i want you to get to that point every burnout and i keep
23:24telling you this but every point in the burnout you should have to drop to your knees you should have to
23:29at a certain point because your muscles are so fatigued that you need it and that's how you finish
23:36and make your body come back stronger stay with it to the end come on down up two three last two
23:45oh last one bring it down up two push back child's pose yay you made it you made it
23:59oh that's fine take your fingertips walk your hands out and then drop arm shoulder stretch
24:10chest down onto the arm shoulder stretch feel that good that just feels lovely
24:15that's a lot of volume you guys
24:18that is a lot of volume right yeah other side bring it down
24:27feel that stretch
24:31big deep breath in
24:35oh you slow everything down hands underneath the shoulders cat cow if you would knees right
24:42underneath the hips arch your back up that feels lovely and then you push your butt lift your head
24:48curve into the spine do it again feel the arch into the upper back muscles you worked those
24:56back down
24:57and then last one
25:01and back down and since you're here you can do it one arm at a time if you want and just bring
25:08your palm around as much as you're able to this is all about your own range of motion but we talk
25:13about we do the standing and you bring your fingertips underneath you can use the floor to help
25:17so do one arm at a time and then once you get set and comfortable
25:21you can bring the weight back a little bit or if you're able to you can bring both around
25:25and that should stretch right down the forearms biceps everything feels pretty good
25:33roll it out release roll it out release push back take your time coming up
25:39ah
25:40and
25:41put yourself back together
25:43and you did great so there you go
25:45week five day two is done
25:47we're coming right into day three tomorrow
25:49i'm not going to tell you what's coming up
25:51because it's a surprise
25:52that's it
25:54see you tomorrow
25:55gonna leave it at that
25:57well
26:00you
26:02you
26:05you
26:06you
26:06you
26:08you
26:10you
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