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Dirty Soul
  • 2 months ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week five day four coming out of that little surprise yesterday of total body i know you're
00:12probably expecting core cardio that's not what happened uh but as you come into this look here's
00:16the good news it's a lower body day there's no more surprises we're going to stay in the tempo
00:20of your one by three working through that this week working in the super burnout format as well
00:24so it's just a good solid lift got it cool all right do you forgive me yet no that's okay go ahead
00:31and go into the warm-up leg swing lift it up and bring it back start with just a little bit of
00:36movement just to get the hips warm bring it up and back down i know there's a lot being thrown at you
00:42this week and we're only in day four so that's why i was like well okay i'll be kind of nice today
00:48step the other foot up and swing it but what you're going to focus on today because it's something
00:54that's familiar in terms of all of your moves your format well everything even with the tempo now
01:00now take a knee drive uh knee up knee pull up to the top and the other side because you know what's
01:06going on because you know what to expect then i want you to really focus on your weight selection
01:11today all right we're not going up in terms of time or anything like that just those 60 second
01:16exercises working through it the best you can with that format last one and then quad pulls heel comes
01:23up pull it in release other side back down other side but also remember when we change tempos up
01:34with the one and three that three up makes it a little bit harder to go into those heavier weights
01:40so as always if you have to drop in terms of your drop setting you know i'm gonna say good all right
01:47last one and then to finish off we'll go to some good mornings take your feet just a little bit wider
01:50hands come up stretch out the hammies oh that should feel lovely and i don't know about you
01:57but i still feel the first lower body day that's a good one working through that dirty mofo of a
02:04format that will make appearance again this week but for now let's rock out some lower body all right so
02:12first two exercises as a reminder supersets we're going to do the two exercises back to back
02:16goblet sumo to start we're going with the one in three tempo so i'm gonna grab my 30 pound dumbbell
02:22on that one and then remember to have your feet wide enough but we're going into it down one
02:29up two three second exercise side lunge two dumbbells on this one and as we have been doing
02:37this throughout the entire program when we have the bilateral into unilateral you're going to do your
02:42sumo squat now you're going to do your side lunges one side side lunges the other side back into your
02:47sumo squat move on check it done move to the next block all right so here we go goblet sumo feet come
02:56wide awkwardly wide sometimes that's what it feels like but we really allows us to drop down squeeze
03:03the glutes squeeze the quads get the inner thighs action firing up so pick up the dumbbell let's go down
03:10one up three ready set go drop down up two three adjust after that first rep make sure that you
03:19are comfortable in this position because you're here for 60 seconds bringing it down up two three
03:26first time doing the goblet sumo with that tempo and just like you've experienced this with all the
03:33other exercises this week and anytime we change the tempo if you need to you adjust your weight even if
03:38means it's a little bit lighter totally okay lifting up two three dropping your butt down lift up two
03:47three good stay with that and make sure you're dropping low as low as you can comfortably safely
03:56pushing through your heels no pressure or weight into the toes lifting right up all righty bringing it
04:02down less than 10 coming up to the end of this bring it down up two you got time for one more bring it
04:09down up two three set it down good job get that out of the way because you don't need it for a few
04:16minutes we go into your stepping side lunges remember holding on to two dumbbells step out to the side
04:24same leg ready set go step out load it up step back step out load it up step back you take your time
04:36when your foot touches the floor when your foot touches out you take your time to load up sink down
04:43into that leg then come back up so it's not a race you're not trying to go quickly and drop your chest
04:50forward because that's what's going to happen if you start to go too fast so take your time step out
04:56step back step out step back making sure we don't bring our feet all the way back together if you do
05:07that you're going to start to lose the balance no balance losing bring it about step back toe
05:14straight straight towards the front reset out back up you got two more step back last one and
05:26shake it out you always get that little shaking time so reset now we're gonna go the other side
05:32make sure the feet are set right up underneath now this leg is staying straight bringing it out ready
05:38set go straighten out plant the foot into the floor it's very easy no matter how many times you do this
05:46move it's very easy to want to come up to the point where that heel the outside shoe is coming up i want
05:53that planted think of an anchor point into the ground especially if you're holding on to two weights
05:58it's easy for the weight to try to drag you out a little bit further step out and back
06:04step out step back remember it's okay to have your chest drop forward in terms of the tilt because
06:12your body is going to naturally do that into the hips but we're not dropping the chest down
06:18natural tilt is fine make your leg do the work right here down back up down back up good
06:30time for a few more last two last one step it back oh step it out get rid of those done with you
06:44i don't want to do any more side lunges no thank you both go some more goblet sumos lift it up get set
06:52feet wide get ready and go drop down up two three drop down up two three this will feel more challenging
07:06after you do another exercise each side and then you come down into this one so what's gonna happen
07:12you know it i'm gonna show it anyway you drop down and your butt's tired so your chest is gonna drop
07:19forward and then you start to push up like this if your eye line drops and i can see the floor
07:26then you need to lessen your weight drop down up two three go slow on the up two three good bringing it
07:38down up two three stay with it to finish this off oh goodness down up two three stay with me
07:51okay last one down up two three done all right let's go
08:03back side deadlifts and we go into the deadlifts with your tempo one and three then you're gonna step
08:13into the lunge front loaded lunge remember on the front loaded lunge holding on to one dumbbell
08:19and that's exactly what you're gonna do front loaded means the weight is up we're also gonna load the
08:24front leg so we're not stepping fully back into that full lunge stance like we talk about staying
08:30into the front loaded leg but first good old-fashioned deadlifts dropping down one coming
08:36up two three because we're working the back side so let's go with it bend your knees pick up the
08:44dumbbells let's get set on this one roll the shoulders up and back and i want you to lock them
08:51into position feet just underneath the hips a little bit wider and let's go drop down up two three down
09:00remember you can bend your knees slightly there's always all sorts of ways of doing deadlifts and we
09:08talk about them every week but i want you at this point week five you should feel very comfortable in a
09:14deadlift and you should feel that you can get a little bit deeper into the stretch as you come
09:21down but you still have to keep back flat shoulders back chest is lifted and you'll see the knees they
09:28are bent they're slightly bent and then i can bend them a little bit more as i come down that's totally
09:34okay it's not a squat just bending the knees so i can get a little bit closer down somewhere towards
09:39my shins and then i come back up same with the tempo down up two three down up two three good
09:52oh good last one bringing it down up two three set those out of the way i'm not going to use those for
10:02front-loaded lunge no siree bob i'm gonna grab a 20 i'm gonna load up remember it's a single side
10:09so load up get ready get set let's go no tempo just load the leg front loaded leg right here
10:18in the front so as a reminder again if you're going long stride and you're vertical i need you
10:26to bring your back foot in just enough to where now if you're still bending your back knee you're
10:32loading up and you feel it in that front leg weight is in the heel but you'll see my front knee is still
10:38staying behind the toe at least in line with the toe not pushing forward bending down pushing up
10:46you don't have to go deep into that lunge for it to work it will work even if you go down minor range
10:54it's all about your own range on this one yeah down and up bringing it down lifting up
11:01how's your legs feel down back up you got two more down up last one step in release it shake it out
11:15switch sides we're gonna do the other side first then we'll finish with the deadlift so get your weight
11:21set get it ready in three two one get everything set first then you come up bringing it down
11:31and up ask yourself are you feeling it in your front heel and if you're pushing forward do you feel
11:40the weight pushing into your toe and you can see if i'm pushing forward how my front heel comes off the
11:45ground the knee is going forward that's not what we're trying to do you're trying to get to the point
11:49where you can drop down set here and come right back up and that's how you know you're locking in
11:56the front leg quad is working pushing through your heel that's your hamstring and glute it's getting
12:01everything such a good exercise when executed correctly so that's why you got to do it right
12:07and that's why i keep hammering form into your brain every single week bringing it down back up
12:14you got it stay with it last couple right here last two last one and time good job
12:27deadlift to finish block number two so grab your weights bend your knees to grab them
12:35ask yourself how's it feeling you good you're set you're good you got your tempo good let's go
12:41drop it down down one up two three very easy to forget where you're supposed to be doing
12:51in terms of your upper body weights are going to want to drag you down they're going to want to roll
12:57the shoulders they're going to want to roll the back forward and this is easy to look like this
13:00especially when i say try to get more out of the deadlift i see so many times that people think that
13:06they need to bend their back more that's not true push your butt back more focus on that drop it down
13:14and then lift it up two three drop it down up two three you got that and that slow up is the doozy
13:26right there that is tension right there time under tension of your hammies squeeze your booty
13:33oof bringing it down up two three you got it last one and done good job all right i was looking at
13:47the weight 25 i'm gonna hold on to one well hold on to 125 because we're going into swings that's gonna
13:55be your first exercise remember when swings are at the end of a workout you're fatigued especially your
14:01glutes your hammies so it's gonna be very easy to use your back so choose your weight accordingly on
14:06this one but make sure it's still heavy enough that you have to use your lower body to swing the
14:12dumbbell up second exercise will be calf raises i'll get my 30s for that and we'll go tempo on the calf
14:18raises up one down three cool so grab your weight yeah always sweating story of my life around here
14:28let's go on to the swings get your feet wide enough again wide enough doesn't have to be sumo width
14:36but wide enough toes facing the front that allow you to sink into the squat so let's squat down
14:42let's go swing up use your glutes to lift it up push through the hips as they come up back down
14:50remember this is not an upper body exercise this is a lower body exercise so you should not feel
14:57any pull as the weight comes down if you feel a pull in your shoulders if you feel a pull in your
15:03lower back that means you're not letting your legs do the work they're not catching the weight and
15:08that's what you got to focus on catch the weight lift up catch the weight lift up telling you when you
15:15do it right it is so good i can feel this right now glutes and hamstrings are firing through this
15:22and squeezing at the top and then back up down back up you've got it should feel way better
15:31every single time every week you feel more out of this you're getting more out of this
15:36in three two one bend your knees come down safely set the weight down let's go into your calf raises
15:46we will alternate this so we'll do swings calf raises swings calf raises get your feet set right
15:54underneath regular calf raises tempo up ready set go lift up down two three remember to shift
16:03your body weight forward just a little bit by bending your knees a tad lift straight up down
16:10even though you're trying to go vertical on the lift you're lifting up but you're bending your
16:19knees forward enough and that will load up your little cavies that's what i call mine cavies because
16:26they're little they're little but they're strong and that's what i want i gave up trying to build them
16:33years ago i'm not gonna have big calves that's okay i'm gonna have strong calves that's what i want
16:38so lift up down two three support the movement slow control movement lift up down two three again
16:50up down two three last one how you doing and release it set it off to the side
16:59let's go for some swings again whoo it's the third block by the way if you remember third block
17:07is right before the burnout so let's go ready set go drop down lift up drop down lift up what's the
17:16first thing that happens when you fatigue do you remember i'm gonna show you this right here if i can
17:24see the dumbbell behind me that means that my butt is up and my chest is down and this is what you look
17:32like i don't want that i want you to drop so when the weight comes behind you you cannot see the bell
17:39you're lifting up and your legs are doing the work straight up down lift up down make that work
17:48for every single rep down and up down and up keep going let's finish this off you got it lift it up
18:00and down whoo less than 10 stay with it and you got two more last one and safely come down
18:13set the bell down finish off the cavities so let's get set
18:20then you get the burnout cavities and burnout get ready get set let's go lift up down two three
18:31really try to get that tempo and if you can do the tempo and you have to drop at the bottom
18:36for rebalancing totally fine but go up up one down two three lift up down two three make your calves do
18:51all the work right here lift up down two three if you can try to keep your heels floating on the air
19:03on the air float on the air try to keep your heels off the floor floating in the air down two three lift
19:11up down two three as we end as we get towards the end of the week so it comes the end of words in my
19:19brain you got it lift it up down two last one and bring it down nice all right buh buh buh buh buh buh
19:33burnout time grab your loop and remember the loop we are done with it around our thighs we are
19:40bringing it around the bottom just above our ankles and what should i do i'm gonna go blue one
19:47why not forward kick pulses remember you're kicking forward and then forward kick pulses
19:56forward kick pulses alternate looped kickbacks and then to finish you're gonna go side squat
20:02pulses down pulse step out down pulse try to stay loaded in that pulse squat the entire time remember
20:11it's only three minutes you can do this all right burn it out it's way better than i love it's better
20:19than the mofo format it's just a different burn so let's go let's finish this off ready set go kick
20:27forward and pulse remember you always bend your knee slightly that's gonna lock everything in if you do
20:36this it puts a lot of pressure into that knee i don't want that i want it bent slightly and then feel
20:41your quad as you lift up everything is flexed on the lift lift and if you want just to make sure
20:49you're doing it right as you can poke your quad yep it's working straight lift and back down if you need
20:55to you lift up and you release at the bottom if that is necessary but try to give me some pulses
21:01at the top pulse down pulse down get ready switch ready set switch go other side on the pulse lift up
21:14little pulses right here little pulses it does not have to be a lot in terms of the pulse you know what
21:22i mean by that is you don't have to kick as high as you can you just have to maintain constant tension
21:27on the loop and that will do the job make sure you're staying stable really try to work through
21:36that oh goodness and when you work on those little pulses you'll find that it's easier to keep your
21:42balance if you're trying to kick high then that's really trying to throw you off so no momentum here
21:47just a pulse there we go to altering kickbacks whoo three two and kick it back so we're going
21:56straight back reset straight back reset now if you're trying to do this look i'm going to show
22:01you you kick back and when you really squeeze it back that's the way you should feel it this is not
22:07a pulse this is a straight kickback and release kick back and release try now to get as much tension
22:15into the loop as you can without shifting your body weight or leaning forward too much just kick it back
22:21and bring it down if you feel the loop coming up just create a little bit of slack it'll fall right
22:26back down don't worry about adjusting as long as it stays low it ain't supposed to be pretty just
22:33supposed to get the job done bring it out back in bring it out back in last one each side side squat
22:42to pulse and go into it bring it down pulse step over down pulse you're coming out of the squat just
22:50enough to go into the side but i don't want you to come all the way up try to stay loaded in your
22:57squat to finish remember this is the burnout so there really should be nothing left at this point
23:02and those side squats should be really hard to do yep bring it out and side oh bring it out pulse
23:15come on you're almost done just stay with it i know it's the second lower body one it's supposed
23:21to be hard though finish this off in three two one come on up step in step out of it safely
23:31get rid of it and just oh you can kick it away that's all you gotta do all right come on down
23:40all the way drop your butt down a little catcher whoo how's that feel remember if you can't come all
23:48the way down that's fine just drop down as low as you can ah and then let's go lunge step out step back
23:56oh shift your weight back a little calf stretch
24:03shift forward calf stretch as we go into these and i know you feel this but as you finish a leg
24:12workout and you come to some of the stretches and you're like oh i can't really get into that
24:15that's okay that's fine switch sides step back stretch it out but as long as your legs are tired
24:25they're fatigued that means you got a good workout which you did for two lower body workout days
24:33oh all right step in and then you can just let your upper body hang hamstring stretch
24:41and now you can just let everything release tuck your chin in
24:46feel the stretch all the way down and then slowly roll up we'll finish with a quad stretch
24:56see how your balance is yeah focus on something that's not moving
25:02heel towards your butt push the hips towards the front that's going to open up that feels good
25:08oh other side
25:11and just take a big deep breath in
25:17back out and then just torso rotation back out and you did it those are two very big deal of a
25:29lower body day a lower body days in this week and i know you've got a lot and you're coming right
25:34into upper body tomorrow so be ready for that not going to tell you anything more about it just be
25:41ready for your upper body tomorrow great job you did very very good i'm very proud of you so keep
25:46this momentum going nice
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