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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00it's week five day three you know what that means not what you think it is not core cardio it is
00:12total body that's right and week five we're shifting everything around on you so you came
00:17into it thinking all right core is ready to go well hopefully it is because you're still working
00:21your total body on this one so uh formatting is not going to change on this for you i didn't want
00:26to throw too much at you but we are going to bring total body into the middle of the week
00:29core cardio is going to shift to the end so let's get into the warm-up as we talk about that hip
00:34openers lift one leg up bring it back i know you had two big workouts already with the lower and the
00:40upper that new format there's just a new uh tempo there's just all sorts of things getting thrown
00:45at you and this is how total body is going to feel it's going to feel different in the middle of the
00:50week you actually might feel stronger in a lot of the exercises because you're not as fatigued as you
00:55are last one and then let's go into reverse stepping lunges and then twist your torso upper
01:01body twist same leg as forward bringing it down twist open and back sinking down getting the twist
01:10and right back in terms of exercises you've done these exercises before nothing too crazy
01:15maybe one or two new ones i'll walk you through it and maybe even some progressions as well you know
01:21i'm always going to bring something new to the table for you last one and then we'll get the upper
01:27body warmed up bring our arms up to the top bring it into a lat pull down push them to the front
01:32up top and then down upright so get your hands all the way up bring it down bring it forward and back
01:42then bring them up feeling good feeling ready to go i know i am last one and then shake it out roll
01:51it out we're going to get to work all right we're going to go into a side squat into a side squat
01:56into an overhead press this is something a little bit different than what you're normally used to
01:59we have been doing both these exercises we haven't pushed them together so here's what it looks like
02:03weights are going to come up into a front load of movement holding on to two dumbbells your feet are
02:08going to start and end right underneath the hips so you're going to step out into a squat step in
02:13into your push press side squat push press is how that's going to work so that's going to be the
02:20first exercise second exercise going to hold on to lighter dumbbells go into your hammer curl bring it
02:26down lateral raises up cool cool all right so choose your weight accordingly on this remember we're going
02:33into that overhead press so i'm going to start with the 15s when we go into two exercises you want to
02:40make sure that you're still going to get the full body movement but not over pick your weight basically
02:45don't go too heavy all right so here we go front load of weight we're going to step out in three two
02:50one step into your side squat step up push press step out into the squat step in push press slow
03:01on this one is controlled movement as we know as you know that that's what i expect from you and
03:07you're going to press the weights up when the way you're going through these movements the elbow the
03:11weights are set right up against the shoulders and that allows you then to squat down set and they're
03:17ready to go into your push press squat set push press down right up push it overhead when you step in
03:29make sure your feet are still set right up underneath the hips that's going to allow you to have
03:34balance as you push up and over and then bringing it down set overhead down set overhead you got time
03:44for just a couple more down set last one right here down set press and set it down all right that felt
03:54really good felt a little fatigued though from the upper body yesterday yeah so let's grab let's do
04:01let's do 12s let's start with 12s we'll see how long it goes nah i'm gonna do 10s i'm feeling yesterday here
04:06we go go into it go hammer curl down lateral raise hammer curl down lateral raise and this is what's
04:16important when it comes to weight selection sometimes you got your ego where i'm like 10s really joel that's
04:24all i'm gonna lift is 10s yeah that's all i'm gonna lift is 10s because i know what i did yesterday
04:28i know how i feel and i know that i can sustain this weight for the full 60 seconds that's what i
04:36want to do so if you feel stronger and you want to start heavier then go for it but remember you have
04:41to keep your form elbows are locked in give me the hammer lift up to the top right back down hammer curl
04:49lift up hammer curl lift up and remember that because you did upper body yesterday this is going
04:58to feel maybe a little bit harder than it might normally squat probably felt pretty good don't
05:03worry i'll take care of your legs very quickly here you got just time for one more last one
05:10bringing it down and set those down get them out of the way so as you go into your squat overhead press
05:16so now you understand what's to what we're working on here for those weights so get set
05:22feet right up underneath the hips and three two let's go squat down step up overhead press
05:31squat down step up overhead press now as we go through this what i'm feeling right now i'm feeling
05:40it in my overhead presses so what i'm going to do is i'm going to lighten the weight yes i know i can do
05:44more of my legs but that's part of a total body movement is where you step in and press up bring
05:50it back and again like i said workout just started i still got plenty of works left for your legs so
05:58focus on total body movement down set press back down set your feet press and reset into the squat
06:10always get your body weight centered and set before you go into a move and then you press up
06:18you got time for two more step press last one step press and time shoulders feeling it for sure
06:30are you feeling it i'm feeling it all right let's go into it middle of the week change it up on you
06:38ready set go curl up set lateral raise again as you're working through this very easy to say okay
06:48my biceps feel good but my shoulders are tired because you already just did a shoulder exercise
06:53so if you need to lighten the weight to play to the weaker muscle in this case right now the more
07:00fatigued muscle that's fine you're still getting something out of it remember it's not just about
07:05strength it's also creating that muscular endurance and that's what we're doing right now is muscular
07:12endurance training lift up back down curl set and up you got it elbows in back down lift up try not to
07:25rub your shoulders up by your ears i want you to relax stay lifted up shoulders are doing all the work
07:32on that lateral raise you got it lift up curl it down last one three two one and down
07:44goodness all right you need one weight is what you need for the second exercise so set that weight off
07:54to the side first exercise catchers you don't need me to show you i don't need to do extra for that and
08:00just remember feet are wide enough in the catcher that allows you to sink your butt down second
08:06exercise with a dumbbell you're going to do the static lunge with the floating leg row as we float
08:13the leg you have to shift your body weight to the front try to lengthen out and pull the weight up if
08:19you can't you're going to tap your toe but first we go for a catching little catchers drop down and
08:25let's go step out and jump back in you have the option as always to step but the focus here is to
08:35keep your legs low and loaded the entire time remember though the feet have to stay wide if they
08:42don't this is what's going to happen cory's looking zoomed in right there and you can see my heels come
08:47off the ground and you'll see when the heels come up then weight comes into the knees so you got to bring
08:52your feet just a little bit wider it allows you to squat down jump out keep your butt low and load
09:00it up down to the floor the option here is you can step out step in and if you need to you can come
09:08out of the squat completely but i want you to step down step out and then try to stay loaded as much
09:15as you can instead of jumping out stay loaded you got 10 seconds left down back up good in three
09:25two one good come on up grab your dumbbell here and what we're going to do on the dumbbell is hold
09:34it on with the same side that the back leg goes into it weight into the front load up your lunge lunge
09:44shift your body weight forward slow into the row lunge shift row do it again try to really focus on
09:56getting the body weight shifted and set before you go into your row lift up and release down lift up
10:07and release if that is too much if you're losing your balance completely out of the lunge so you go
10:14lunge just go ahead and bring your toe up into the row step back lunge step in row but try to the float
10:25just a little bit as you come down shift the body weight forward try to keep your hips square row up
10:32back down so even if you get one or two less reps that's fine i want you to focus on that control
10:39good last two last one and time we're going to do the other side so get set on that one
10:49get ready get your foot set for balance step back into the lunge get ready get set let's go
10:58drop down bring it up row how's the balance on that one this side is always my little bit more
11:05of a wobbly side but watch slow down as you come out of the lunge slowly get the body weight shifted
11:13get comfortable get stable then row come up row right back into it remember the option if you're
11:23feeling that there's just no way you're going to have that balance totally fine just tap your toe
11:30back so you can keep moving or if you want the challenge give me the row core is working as well
11:37isn't it yep row it back down down bring it up row and down try not to open the hips up to the side
11:47you're staying square to the floor parallel to the floor right here one more and that's time
11:57and back down let's finish with catchers i know it's kind of mean but it's what it is let's get ready
12:07get set catchers for 60 you got this ready set go sink down bring it back out this doesn't have to be
12:16fast it can be slow controlled movements and you hear me say that all the time slow and control he
12:23probably like right he says it a lot because that's what's important step in take your time
12:29to focus on keeping your butt down if this is how you're coming out of it and you feel the stretch in
12:35the hamstrings that means your butt is too high should be down low not a stretch it's loaded into the
12:42legs and then you just keep working through it 30 seconds left out back not going for speed here
12:50back up if you need to walk it out out in in and try to stay loaded the entire time good 10 left
13:03whoo oh yeah that's the total body movement in three two one stand up oh my goodness
13:15whoo okay all right here we go coming down to the ground block number three you're going to start out
13:23wide chest press right working through the movement so in terms of weights choose your weight accordingly
13:29remember because it's not a regular chest press you likely want to go a little bit lighter
13:33because they're going to stay further away from you that's your first exercise second exercise we're
13:40going to flip around and just say goodbye to your upper body basically by doing push-up regular push-up
13:46not a wide push-up alternate leg lift okay okay let's do it come on down wide chest press
13:56in three two one no tempo just a press but remember what the wide press looks like you're staying
14:08outside so basically when you push up you're pushing straight in line with where your hand is at the
14:15bottom and you're not focusing on trying to bring the dumbbells towards each other you're staying loaded
14:20up and like i've mentioned before it's if you had a barbell this is basically mimicking that idea
14:26to press up and back down but same thing even in a regular chest press is not bringing the elbows
14:34up in line with the shoulders you still stay down lower load them up and push up good straight up
14:42down control the weight control the movement no extra movement here just pressing straight up
14:50and down got it yep they're getting heavy press up back down press up back down three
15:02two one bring them around flip over into the push-up and on this one this is why i did it this way is
15:11because there's going to be a point in this block where you have to drop to your knees that's how it
15:16should be so whether you start on your knees or to go into it we go down push up alternate leg lift
15:24straight down push up leg lift and again i know you worked upper body yesterday so if at any point you
15:32drop that's okay that's good i like it but you're staying really loaded into the chest right here
15:40drop down lift up lift lift drop down lift up lift lift the more you can rep those out even if you're
15:52on your knees and you're getting more than if you were on your toes i'd rather see the knees that's what
16:00i want is to get as many as you can safely smoothly without taking a break so keep pushing
16:08down and up you got it oh my goodness in three two one push it back roll it over let's get set
16:21right back in a chest press this is going to feel interesting because of all those push-ups you just
16:26just did so remember if you need to go ahead and get lighter weight because we're going back to work
16:32get ready get set let's go wide press and the minute you go into your wide press if you feel
16:41anything in the shoulders if you feel anything in the front part of your deltoid right there
16:47i want you to go lighter in your weight do not be stubborn in your weight selection because
16:54you got the ego you're like well but this is what i did last week doesn't matter doesn't matter
17:00what you did last week it's about how this week is challenging you so if you're feeling challenged
17:04right now and you need to go lighter then do it finish this do it right yep you got it down and lift
17:1520s are heavy right now they feel like 100 pounds do not lose the form
17:22don't roll the shoulders up you got it less than 10 lift up and down oh in three two one
17:34and bring it down coming back into push-ups like you just do push-ups on your back that'd be so much
17:41easier but until we figure that out we gotta go hand set working through it ready set go down
17:51up lift lift lift i am starting on my knees because a push-up on my knees right now
17:59is really challenging that's exactly what it should be as you get to that point where your
18:06muscles are fatigued remember what you did yesterday and what you're doing right now it is
18:11gnarly stuff down and up and pushing through that is how we can keep going for endurance but this is
18:20also how we can do it without hurting ourselves we don't want to over train and get an injury so you
18:25use the modifications to keep pushing to get stronger down and lift up up you got it come on lift up lift
18:40up less than 10 stay with it down lift in whoo three two one and push it back ah nicely done
18:55all right you need one weight to finish this last block it's a lighter weight and when i say light i mean
19:03light as in five pounds ish first move super bear you're gonna go into a super bear walk out the
19:14i only need one i even said you only need one i still got two super bear walk out knees up underneath
19:19the hips load the bear stance up walk out into a superman plank walk back second exercise called a
19:27weighted bird dog you're gonna still be in your bear but you're gonna be on your knee you're gonna have
19:30the dumbbell you're gonna extend one arm out other leg comes up right back in got it all that we gotta
19:36get to work here we go super bear walk out three two go come up into your bear walk out slow walk back
19:46and hold walk out slow walk back and hold this is a sustained quad work movement right here
19:57straight out straight back if at any point you start feeling it what should you do hold the bear
20:03drop down for a split second drop down however long you need to but then try to come up into that move
20:09so you can walk out walk back and then release then you come up again walk out walk back and release
20:19the whole time we do this your back should be flat as a board flat back butt is out pushing out out in
20:29in and hold out out in in and drop down if you need to let's go finish this off right here
20:37in three two one and set all right on the bird dog grab your weight you're gonna still stay right
20:45where you are this time i want you to extend one arm up and the other leg out at the same time
20:52create instability you can bring your hands and knees a little bit wider ready set go extend out
20:58and bring it back you can have the weight just floating show you from this way have the weight
21:05floating off the ground just a little bit but what you're trying to do is create instability
21:11flexibility in the knee that's on the floor with the opposite hand so your body is going to want to
21:18lean to the side you want to really try if you need to you can bring your hand a little bit wider
21:23but try to create a balance between both between the hand the knee lift up and open and you don't
21:31have to lift the dumbbell very high on this one at all even if you go here i don't care i just want
21:36the leg and the arm to extend out if this is too much lose the weight if you need to just go straight
21:43out and straight back but get your leg up as much as possible and that should be challenging as well
21:49lift up back down lift up and down last one and time nice we're going to do the opposite side
22:01on that one and then we'll finish off the bear so create the instability get set good let's go
22:09stretch it out lengthen out and back down what you really want to focus on is trying to create
22:15as much length as possible with your arm and your leg that are coming off the floor extend out
22:22and back if the weight is too much even i don't care if it's five pounds your body is tired focus on
22:30the stability of lifting and then back down you can always come back and let your knee come back down
22:40if you need that little break to restabilize yourself but try to lift up and back down lift up
22:48and back down you got this all the way extend up you'll feel that extension in your leg as well
22:56as you're lifting up and you're squeezing your booty at the top then you reset and come back down you got
23:01it come on lift up less than 10 lift it up and down in three two one one more to go someone just turned
23:15the waterworks on my goodness someone's sweating in my spot here we go super bear walk out ready
23:23set say goodbye to your quads walk out out in in and hold opposite arm if you can remember that
23:34you're walking out out in in and reset if you're starting to push your butt up then you need to drop
23:42it down if you're starting to push your knees together which i see a lot is the knees come
23:47together feet come together because you're really trying to create a little bit more of a stability
23:52in your legs but that's called cheating don't do that i want the feet set the knees right in line
23:59with the hips walk it in reset out out in in you're almost done come on stay with it finish this off
24:09big challenge right in the middle of the week today for week five straight out and in out out in
24:18in less than 10 come on you got it oof in last one three two one good set it back and just don't even
24:32don't work hard right now just step back and go into your child's pose walk it out take your hands
24:39away push your butt back drop your head down yeah that was a challenge
24:46and then just let your body weight come down all the way down the ground that should be easy
24:55and then elbows underneath and give me a little baby cobra how we doing are we good
25:01yeah that was that was hard uh i know um even though if you looked ahead of the schedule
25:09and you saw that it was going to be total body and you probably were cussing me and saying things
25:16bad things about me which is totally fine you probably didn't expect that that was that was good
25:22roll back all the way over onto your back
25:25one leg up we'll do a little hammy stretch keep your knee slightly bent
25:35you're gonna have your other leg up you can extend out you can bend your knee do all these things
25:45just to stretch out other side lift it up bring it in that should feel nice
25:52and then go ahead and tuck your knees into your chest give yourself a hug
25:58you you're demanding a lot i'm a i'm demanding a lot from you a lot from your body and it keeps
26:05showing up every single day so you say thank you good stuff come on up and then if it takes you a
26:12while get off the floor that's fine because it's probably gonna take me a minute or two as well
26:16so way to go on that finishing off day three week five means we're chugging right into day four
26:22tomorrow and i'll give you a little sense of what's to come which means you got a lower body
26:26which would be a whole lot of fun so i will see you here tomorrow after i clean all that up
26:31yeah that's a lot of sweat
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