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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week four day four upper body and it's the second upper body for the week so you know what that
00:11means burnout we do the super burnout now we do the burnout so yay for that which means you get
00:17to use your loop and your weights all at the same time so fun let's have some fun shall we
00:22set your feet underneath your hips go with a single arm lift to start and just bring the arm
00:28up and back as you do this this is a great shoulder mobility exercise but when you do this you think
00:34about range right shoulders i'm going right into teaching you something is when it comes to your
00:39range of motion i don't want you to pull the shoulder blade down just try to lift it up as much
00:43as you can back down try the other side lift it up back down this is going to make a big difference
00:49as you go through shoulder movements or shoulder exercises and it's very easy for your shoulders
00:54to seize up so now try both arms at the same time back down and then as you come up instead of
01:00straight vertical you can bring them up a little bit wider and you'll feel that go into more of the
01:05middle part of the shoulder and the rear delt open it up back down last two last one and then
01:14chest openers open your chest up and bring it back in what are we working with today well we're working
01:19with tempos shocker yeah time under tension stay with that this week as i've said pretty much every
01:26day we've been working uh with weights so we're going with the two by two the three and one going
01:31into exercise you haven't done yet this week and that makes all the difference in the world all right
01:36and then finish off with little rotations heels up toes down feel the stretch that should feel great
01:45after what you did yesterday core cardio feels good stuff all right ready to go okay burnouts round
01:55as you know or the burnout format as you know we do one exercise three times through then you have your
02:00burnout at the end so we're going to start with the military push press remember on this press as
02:04you're pressing up you can bend your knees but in terms of tempo you're going two by two so it's
02:10going to be two up two down it's slower than pushing those regular singles so if you remember
02:16that choose your weight accordingly on this one i'm starting with 15s because you were here
02:21basically for three minutes three minutes of a move and that makes a big difference not just the three
02:28minutes but also in terms of how much time is going on in terms of your tension then you're going to need
02:36a loop we're going to go loop straight arm pulse i'm going to have my green standing by just in case
02:41i feel strong but the straight arm pulse your arms are straight out and then i want the pulses right
02:47here little tiny pulses i'm even going to drop set my loops today so i'm going to start with the green
02:52and then i'm going to come into the yellow if i have to but let's get ready to go grab your dumbbells
02:58military push press get your feet set we're going two by two in ready set go press up
03:05two down two this is where you're going to live for 60 seconds so get comfortable feet
03:13set underneath the hips or one foot back and we really focus on what not leaning back to where
03:21your head is facing the sky and you're looking up at your bells i want you to bend your knees a
03:26little bit if you need to press up and down you can look up at the bells to make sure that you're
03:32putting them in the right spot which is not behind your head but you're pushing up slightly in front
03:39of you then bringing them down remember the elbows are slightly inward from the outside of the body
03:45normally we have them opened up i want you to bring them in this allows you to get a little bit more
03:49into the range of motion as you come down then press up to the top nice two by two up two down two
04:00last two right here last one and bring it down set it down now you got to do that two more times
04:10so choose that weight accordingly right especially if you come out of planks and everything we do in
04:14core cardio if your shoulders are already fatigued have the lighter weight standing by because here
04:19comes round two ready set go press it up two down two take your time and press this up if you start to
04:32feel that you're leaning back what do you do you set the weights down you grab some lighter weights like
04:39this and you just keep moving that's how fast a drop set should be it's to press up and right back
04:45down you're on week four you know that you should have weights close by to go lighter if you need to
04:52and that constant movement is going to be really humbling as you keep going pressing up down two up
05:02two down two keep pressing as you go through this bend your knees that's going to help you push up
05:11right so it never locked the knees out you can bend them press up two down last one and set them
05:20down if you go through that and you're like that's still too much weight well what do you do you come
05:24over here you grab some lighter weight and you're ready to go again to finish off your third block
05:28remember lightening the weight as you go through these exercises exactly what we want get ready
05:35get set and go last rounds and tens telling you they feel heavy i could go fives and i could feel
05:44heavy right now press up two down two if you're getting to that point where you have super light
05:51weight so look if i'm going into sevens i'm going into fives i'm still losing my form then what should
05:56you do you can alternate one arm back down one arm back down that's your option but i want you to press
06:04up two down two up two keep your form no matter what form first weights second lift up and down you got
06:18this press it up oh and down i got seven and a half pound dumbbells and they're heavy okay that's how
06:25it should feel that's how you know you're doing it right pressing it up and down doesn't matter how
06:29big your muscles are it's about getting the endurance into the muscle last one up two down two
06:37feel great let's keep going grab your loop straight arm pulses remember whatever weight you or whatever
06:45loop you start with extend out have the lighter weight you can drop set if you need to ready set
06:51go burn out the shoulders right here arms are extended out and i want the pulses little pulse
06:59right there so the loop is going to stay taut which means there's it's lengthened out the entire time so
07:06i don't want you to come in and let the loop go slack keep it tight the entire time uh-huh are you sweating
07:14bringing it out out keep your shoulders relaxed though if you bring them up by your ears i need
07:21you to relax open up and stay pulsing you got it finish off the shoulders right here just right off
07:28the bat to finish them open nice you got three two one and down bringing it down good job all right
07:41let's go into the back rows you're gonna go single row yeah you know sometimes you just don't know
07:49what you want to do that's okay that's why you have extra weight standing by so single arm row right
07:55side left side both sides staying with this three and one you're gonna lift up two three back down so
08:04we're messing with those tempos we start with the two two we go into the three and one but choose the
08:09weight accordingly to where you can really load this up especially with a single arm you can focus on
08:14pulling the elbow in feeling all those back muscles work lifting up two three and back down all right
08:23grab your weight set your feet chest comes forward lock in your core working in three two one lift up
08:35two three and release up two three release down remember your feet can be up right up underneath
08:44the hips if you choose or if you're more comfortable you can kickstand one foot lots of different ways to
08:50move your feet on this one it's all about what makes you feel the most stable in your form but then
08:57we're focusing on that keeping the body as flat as possible chest is not moving back is not opening up
09:04or turning we're just pulling the elbow straight up and back and down you go three two one back down
09:11feet are set wherever you want all those options for you up two three back down up two three back down
09:23full release but when you release make sure the shoulder doesn't pull down just lifting up and down
09:30you got less than ten two more last one lift it up two three and set it down little shake
09:41whenever you're bent over you can lift up torso rotation helps lengthen back out go ahead and grab the
09:47weight get set for the other side get ready get set let's go up two three remember your tempo up two three
09:57no matter what you're doing form is always first so you think about the weight is the weight enough
10:04to where you can lift it up and back not straight up towards the ceiling if you're lifting like this
10:12easily and that doesn't hurt in all these different places you need heavier weight lift it up two three
10:19back down up two three back down eye line still a few feet in front of you not craning the head up
10:27you've been doing this long enough now in the program you know what to expect for this so lift it up
10:32two three and release full release lift it up and down up two three and down take your time
10:44feel the squeeze three and down last one up two three you're gonna go both weights because we gotta
10:54go both sides i'm gonna grab my 20s go into this sometimes when you do that unilaterally go into
11:00bilaterally like oh i'm tired get set get ready three and one let's go up two three and release
11:09when you release you can feel just like when we do a rotating row you can feel the weights come down
11:17and if you feel that pull in your back your upper back a little bit that little stretch that's okay
11:22but i want you to pull down to where now you have a curve in your spine lengthen out set your feet
11:28however you need to give me that three and one up two three back down so much time under tension
11:38this week and you should be feeling that difference in all these workouts you know
11:43you've already felt it in the upper and lower i'm telling you it makes a difference the second time
11:47around as well feeling up doesn't matter what you did last week i'm gonna keep challenging you
11:52every single week we're gonna change it up just enough to keep challenging your body bring it down
11:58up two three back down last one up two three and burn out set it down grab your loop we're gonna go
12:12looped standing row arms out pull up and back and then release three two one the difference on the pulse
12:24obviously as our arms were extended but now i want you to extend out create tension in the loop
12:30and then pull up and back try to pull your shoulder blades back and that is going to lift your chest
12:35up as well and keep your chest lifted the entire time as you lift up pull and back pull and back if you
12:45can try to keep tension on the loop as opposed to bringing the loop slack like this keep tension and then
12:53open up pull back back in how's your back feel you're good oh five seconds left in three two and done
13:09put that down all right coming down to the floor for chest i'm gonna go into your chest press
13:17two by two i'm gonna grab my 22s again i like my 22 and a halves they work real well so on this move
13:27you're gonna do chest press two by two and then you don't need any loops for the burnout because you're
13:32just gonna flip over and you're gonna do that exercise that i know you love so much every time i say
13:37it is the negative tricep push-up with hand release yay it's so much fun so let's think about this on
13:47the put on the press remember we're gonna keep our arms out wide enough to really feel into the chest
13:52then as you're gonna push up you're gonna bring the dumbbells toward each other but work on the two
13:57by two so go ahead and lift the weights up get set get your angle ready first get your feet whole
14:04body's ready to go ready set go up two down two up two down two very repetitive almost drill sergeant
14:18like on that one you can put a song to it if you want but set the tempo these tempos at this point
14:24as you go into week four these tempos should feel very familiar they should your body should just be
14:31getting used to them so if i say two by two if i say three by one you're like oh okay i know that
14:36one is and you don't even have to really think about it but if you still do just count it out as
14:41you come down press up two down two up two try to stop right before your elbows touch the floor
14:51if you need to that is your resting point for a split second but i really want you to try to keep
14:56the elbows up as you press up two down two up two down you got time for one more lift it up
15:06back down and set it down take your arms out and then bring them up a little bit for a little chest
15:14opener and depending on the weight remember you can hold on to the bells use the ground to help you
15:20lift them up we're going again ready set go press up two down two normally if you had super heavy
15:28weights i wouldn't be letting you just lift the dumbbells up while you lay down but with the lighter
15:33weights as long as you have your elbow into the floor you use that little lever to pull the weights
15:39up and get into position if you're lifting heavier you put the weights on your lap but keep your tempo
15:44down two up two down two if you're getting to the point and you're like this is too heavy what do i
15:52do my weights are way over there remember you have an option you can go single side if you need to and
15:58alternate and that's going to give you a little bit longer break but i want you to try to keep both
16:03arms going at the same time so work all of it so lighten the weight if you need to and keep working
16:10down two up two down two lift it up you got time for one more lift it up and set it down those last
16:25few reps i don't know how you feel it every single time i start to get the little shake right here my
16:31chest starts to go like that lift it up let's go round three ready set go press it up two and down
16:39as you fatigue what's going to happen shoulders are going to come up and you're going to start to
16:45come straight in line if you can see your dumbbells at the top i can see them they're right over my
16:51eye line if i dropped them they fall right on my face don't do that bring it down over the chest
16:55never drop the dumbbells anyway but now really think about coming up over the chest and back down
17:01you can see the difference in my elbows i'm not here in a straight line i'm down i'm going to say that
17:07every week until the end to make sure you got it ingrained in your brain press up two down two up
17:18two stay with it starting to feel the shake in the muscles that's what we want i love it down two got
17:29time for just a few more then we're going to roll over so be ready for that last one bring it up two
17:36down two set it down get them out of the way and get it rolled over and ready to go for this one
17:43remember tricep push-ups with negative with hand release negative tricep push-ups hands are down
17:48right up underneath the shoulders we're pressing up three two go press up down release press up
17:58down release i'm laughing because it's already challenging press it up bring it down and what's
18:04what's the whole point of a burnout remember is to burn out so if you're already dropping to your
18:09knees yay i'm happy with you down and release make sure whatever option you're doing even if your knees
18:18are in and you're giving me those micro tricep push-ups cool just keep working on this right here
18:24if this is where you started let's think about are you going a little bit lower in your push-ups
18:30hopefully you are just keep working through it down back up last one down back up and push back
18:38those are so mean i know they're mean but i keep doing them to you and i'm gonna keep doing them to
18:46you all right finish off block four biceps hammer curl hammer time two we go single side we're gonna go
18:54just like we did on the row one side other side both sides
18:59what do you think what are you feeling you feeling strong today feeling like you could go a little
19:07bit heavier it's up to you but remember you're gonna go double dumbbell at the end so stick with that
19:14three two one and down we did the bicep on the first day this week and just did a regular curl
19:22now i want you to go hammer so you remember change your grip bring the neutral grip lift it in and up
19:28still focusing on keeping the elbow pinned in you can use your other hand to make sure of it so let's
19:35get set let's get ready and let's curl two three and down up two three back down when you go through
19:47hammer curls and bicep curls but especially hammer when you have the dumbbell turn this direction
19:53and i get this a lot from people is just so they'll start to feel it right here in the part top part of
19:59your forearm and you're coming down that's normal because of your grip you can see the grip strength
20:04on that as you're gripping it and then you're lifting up so if you start to feel that cramping up
20:09all you gotta do is lighten your weight and know that you're still working your bicep because again
20:14time under tension so it doesn't have to be the heaviest weight possible you're focusing on the
20:19muscle and then you're bringing it down up two three and release up two three and release you got
20:30this feeling bicep pump oh last one up two three set it down and then you can do the quick little
20:40stretch that's my favorite stretch especially after biceps bring it down open up other side
20:46get set get ready pin the elbow in lift the chest and let's go up two three right back down
20:56grip and forearm strength get that question all the time right this is how you build it
21:02is you just keep working you just pick up heavy things that's how i've been taught when i was
21:08coming into the weight lifting world i'd ask my mentors how do you get your grip strength better
21:14they're like go pick up that heavy dumbbell okay and they said hold on to it for as long as you can
21:20and that's exactly what we're doing we're not be picking up the super heavy dumbbell but we're holding
21:25it for a very long time and you should feel a difference even into the fourth week as your grip
21:30strength has also improved sometimes it doesn't feel that way but you just lift up two three back down
21:37trust the process just keep working through it you got this up two three and down lifting it up
21:45down two more last one right here up two three and grab your weights going into the doubles i'm gonna
21:57lighten it up because i'm got that pre-fatigue going on it's real elbows in get ready get set
22:06and let me see 60 seconds of perfect hammer curls let's go up two three and release up two three
22:15feel the squeeze at the top if you're not feeling the squeeze at the top look at your elbows at the
22:20top that's always what i want you to do if you're thinking like man sometimes something just feels off
22:25then come up to the top and stop freeze and look where your elbows are if you can see the bottom of
22:32your elbow basically if you can see where your elbow is i need you to bring them in closer so now when
22:38you lift up two three i gotta look over here like that i don't want you to have to do that so you just
22:44lift up two three back down get right get it right to get it tight straight up and down i like it when it
22:54rhymes straight up and down stay with it up two three you're almost done here come on
23:01last two up two three last one and bring it down here's your burnout a little bit different today
23:11grab some lighter weights and instead of a regular bicep curl i want you to flip it over
23:17knuckles are facing up you're going to go into an overhand curl oh get ready get set let's go
23:23speaking of forearms and grip strength but look at the dumbbells they're not straight up like this
23:29i want you to flare them out just a little bit so that little bit of a turn creates more of a natural
23:33alignment as you curl overhand back down you don't need a lot of weight it could be fives it could be
23:41sevens but right now you should be feeling it not just in your bicep but your grip in your forearm
23:46this is your little surprise of the day to burn out the upper body lift it up and back down i'd even
23:53tell you it was coming i know meanie but lift it up right back down lift up and down oh my goodness
24:01your forearms and biceps should be done at this point you got this in three last one two and set it
24:10down whoo just drop it down watch your toes and let's just go right into the forearm stretch on that
24:19nothing like a little overhand and we're not going to do it very often on that but it is a fun little
24:25finisher at the end and that's why i did it that's why i saved it for the very end because
24:30you shouldn't want to grip anything else for the rest of the day on that one so stretch out the other
24:35side relax your shoulder when you bring the fingertips up underneath oh that is a good upper
24:44body pump right there take your hands interlace your fingers back behind you lift your chest
24:49and pull your shoulders down and back oh you can look up and open up
24:56feel the stretch not just the chest but also the shoulders and then bring your hands to the front
25:03tuck your chin now you feel that arch so that curve in the back and you can feel the length down the
25:12spine as you lift up
25:13roll it around last little shoulder stretch and bring it down let your head drop to the other side
25:25telling you the upper body workouts they're sneaky they sneak up on you you're kind of like
25:33oh upper body okay we just did lower we did core cardio you're like that's not bad and then you do
25:38the upper body and you're like ha you got the t-rex arms that's how you know you did a good job so
25:44nicely done on that one upper body's done you know that means lower body's tomorrow so shake it out
25:49rest it out because you got to do all of this tomorrow that was really good good job see you later
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