- 6 months ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00week five day five it's your second upper body workout and we're bringing in that mofo of a
00:13format that you got to experience on day one and it's okay if you're a little traumatized by that
00:18and we're just gonna bring it right back to you though uh with the upper body so as a reminder
00:22on this one it's only four exercises it's not a lot but there is a lot happening within each block
00:29of work for those four exercises it's no exception for today because it's the upper body so let's go
00:34and get warmed up with itas bring your arms up into an i open them up into a t bring them down for an a
00:41and if someone hasn't made a song yet call it ita please do and tag me as you go into this open up
00:51bring it down lift up open and down last one bring it out and then we're gonna hug it out
01:00swings opening and back in also as a reminder on this one it's a lot more weight selection than
01:07you've done likely throughout this entire program and there's going to be even more because we'll
01:12be working smaller muscles so have the weights ready to go because even though we're changing
01:17that time from 60 40 20 40 60 that's a lot and you don't have a lot of time to change the weight
01:22so you're gonna have everything just run weight out to start on this one so goal post arms to finish off
01:28and feel that rotation as you come down trying to keep the elbows up lift it up back down lift up
01:35back down you can even go single arm if you want a couple more and then my little fave to finish off
01:44and get going into this little bicep forearm stretch all right let's get to work first exercise
01:50is going to be your chest press we are not using a tempo on this because this is your first time
01:54doing the format with these the upper body exercises but get your weights ready to go so chest press
02:00i'm going to start with 20s that's going to be my lightweight my first weight then i'm going to have
02:0525s nearby and then i'm going to go up to 30 so the reminder on this one create the runway this is
02:13going to be really easy for you to walk around on it grab my 30s excuse me mike and then bringing it
02:18down so as we work up in terms of weight the time is going down and you felt that when we worked the
02:25legs it's the same thing with the upper body so coming on down to the floor i'm going to start 60
02:30seconds with my lighter weight and then as we go into that 20 seconds you should move to the point
02:36where that's going to be your heaviest weight so let's get to work lay on down and we are working
02:41chest press regular reps ready set go press up back down remember on the regular reps the single
02:51reps it doesn't mean you speed up and go as fast as you can you're just going to really maintain a
02:58movement doesn't have any sort of tempo up and down but it's a constant motion as you lift up and you
03:04press up and you bring it down let's check our alignment what does it look like elbows are not in
03:10line with the shoulders you're staying right over the middle of the chest and you should feel the
03:15difference as you press up and back down you know the difference on that is if you're straight up into
03:21the shoulders and you bring it down where do you feel it right in front of your shoulders so let's not
03:25do that bringing it down back up down stop try to stop right before your elbows touch the floor
03:33and then press up bringing it down back up good you got last 10 10 seconds left coming up on five
03:40there we go in three two one set those down and ask yourself how'd that feel felt good now i'm just
03:50gonna just crawl back here grab my heavier weights coming into my 25s lay on back let's get set 40
03:57seconds time is lessening weight is increasing go press up down press up down five pounds makes a big
04:08difference in your dumbbells especially with only a 15 second break so you're bringing it down and back
04:15up down and back up i don't know if you did the math last time we did this in the first workout you
04:23probably didn't because we were trying to you know just survive leg day but you've increased the amount
04:27of time that you are doing these exercises from three minutes to almost four yeah so increasing time
04:35under tension the whole time down last one and time your 20 seconds will be should be the most weight
04:44that you do the whole time so change the weight lift it up lay on down get set i feel the
04:53difference in weight here we go press down and up even if you slow down just a little bit
05:00you start to rep it out bring it down press up down press up already less than 10 seconds
05:09that's really where you feel the difference you got it three two one set it down now this is where
05:18we go we start to increase the time back up i want you to start with the heavier weight though
05:24and if you need to you're just going to drop go to lighter weight all right here we go press it up
05:30ready set go up down press up down take your time with the heavier weight you're going to get to a point
05:41just like we did in lower body you're going to get to a point where like i don't know if i can go
05:46the full 40 seconds and if you can't what do you do you set them down you just grab the other weights
05:53you bring it up and you go right back to work so without stopping and having a super long break
05:59you're going to rep it out you got it less than 10 seconds nice pump in the chest right now
06:07you got it in three two one set it down and whatever weight you finished with that's the
06:15weight you're going to start with but be ready to have the other weights because you got 60 full
06:19seconds here we go lay down get ready let's go it's quick it's dirty that's why we call it dirty mofo
06:30because that's exactly what it feels like pressing up and down take your time if everything's starting
06:38to really slow down and you're fighting your elbows dropping down then what do you do you grab your
06:42lighter weights to finish this off press up and down again this is just like a burnout when i talk
06:51about getting to the point at the burnout where you have to go to your knees or you have to go lighter
06:56weight or a lighter loop i want this exact same mentality when we go into this format where by
07:03the time you get to that last 60 seconds you have to drop to the original weight or even less which
07:11will be happening in this workout too trust me i'm going to push you to that point bringing it open
07:16and close you got less than 10 seconds not much left in the chest up it up in three two
07:26and one set it down whoo that was so much fun let's do it with other exercises
07:33you do not need heavier weights we're going into lateral raises so go into lighter weights and have
07:40those standing by so in terms of weight selection to start i'm going to start with my 15s and then i'm
07:47going to drop from there and when i mean drop you're going to feel that think about the longer lever
07:52you're already starting lighter in terms of your weights so have that ready to go i'll start with
08:0015s i'll leave them on the rack walking around as easy as you do this but lateral raise by the way
08:06one and three tempo lifting up one down two three these will not last long guarantee you here we go
08:16ready set go lift up down two three lift up down two three i can already feel
08:27ding it bringing it down that amount of tempo bringing the arms down in terms of your resistance
08:35is a lot and i talk about longer levers and so that's exactly what i'm talking about right there
08:40is your arms are longer away from your body so that's even more resistance against your shoulders
08:46as you lift up down two three it's humbling isn't it but don't make it seem don't think that it's bad
08:55it's not bad i promise you i don't feel bad about this because i know it's working two three lift up
09:02down two three few seconds more to finish off last two last one and bring it down changing the weight
09:1640 seconds going down might end up with my arms only on this one we're gonna see how this works
09:23all right 40 seconds ready set go lift up down two three lift up down two three that tempo is so
09:37important but when you start to slow it down i know exactly what's going to happen to you you're
09:42going to start to lock the elbows out and you're going to shrug your shoulders up like this to try
09:47to help and if you're doing that get the lighter weight even if you're drop setting in the first 60
09:53or first 45 seconds that's good i like it less than 10 seconds lift up down two three lift up down
10:04two three now if you were staying with the weight that works for you and you can't go down and wait
10:10anymore or you want to challenge yourself by going up and wait for only 20 seconds cool try it add a
10:17little bit of weight but do as much as you can and then drop your weight again here we go 20 go lift
10:22up down two three lift up i dropped weight and now i'm going back up and i feel it lifting up again up
10:32down two three up oh my goodness lift it up last one and bring it down not doing those anymore
10:44bringing it back down to my 10 because we're dropping or going up to 40 seconds and we'll see
10:50how long the 10s last probably not very long either ready set and let's go bringing it down
10:57i've said it so many times in this program but i'm saying it again it does not matter the size of
11:03your muscles you can look at some muscles you'll be like man that's gonna last forever it's not how
11:08that works especially with your time under tension and it's the first time you're doing
11:13this format with your upper body so you're gonna feel it remember changing it up adding more time
11:19under tension your body is just going what is up with that bring it up last one and down i'm gonna
11:29stick with this as long as i can before i drop to those fives and i guarantee you i'm gonna drop to
11:35those fives 60 seconds left to finish this off you think these aren't very heavy until you lift
11:40them away from your body let's go lift them up down two three 60 seconds to stay with the form yep that
11:50was it that's all i had i got two reps out of it go me lift them up down two three and telling you
11:56it's the slow down that does it the slow down that does it and that's why a lot of people
12:04don't want to do it if it was easy everyone would do it right that's why we work through this
12:09and we get results two three lift it up down two three five pounds never felt so heavy
12:18lift it up down two three come on whoop you got this we got this you and me together lifting them up
12:29down two three keep going oh my goodness 10 seconds left
12:36straight lift oh last two last one oh and set that down how does that feel
12:50it feels great all right let's go into the back muscles we've been doing the lateral raise
12:56now we're gonna go reverse raise and remember lever is still extended away from our body so we're not
13:02doing the row we're going longer lever so what does that mean that you start with lighter weights
13:07and then you can increase now as we go through this try not to start too heavy to where you have
13:13to drop down i had to drop in my lateral raise just because my shoulders were already fatigued
13:19so that's fine but try to start at a point where you say okay i think i can get 60 full seconds so
13:26that's what we're going to try to do so i'm going to do the same thing i'm going to start with tens
13:29and then that way i can try to increase as we go so get set get ready and let's go lift up no tempo
13:38back down up and down remember all the things about a reverse raise you are relaxing your shoulders
13:48you're not trying to shrug up and we're not working the rear delt so we have our hands knuckles facing
13:55away from each other and you're just coming up and back and right back down and you're trying to
13:59pinch the pencil right between your shoulder blades pull your shoulder blades back as you lift up
14:03and back down lift up and down core is in make sure there's no weight or pressure into the lower back
14:13any pain kickstand a foot if you need to but just lift up back down lift up back down feel
14:22where exactly it should be right into the middle of the back yes love it stay with it you got this
14:32in three last two one and down all right now let's start to climb the ladder up as we're going to go
14:41in terms of weights we're going to lift it up we go heavier weight less time 40 seconds have the other
14:48weight nearby if you need to let's get set let's go lift up and down lift up and down straight lift
14:58and down the minute you start to add weight the first thing that's going to go is your what is
15:04your form and what i mean by that especially is when you go heavier weight show this a lot is the
15:10weight start to go higher than the elbows or vice versa in terms of your elbows going higher so
15:16if you're starting to try to lift and have momentum and you lift up and you look like this
15:20what i need you to do is go lighter weight lift straight up right back down lift up and down good
15:29three two one set them down 20 seconds can you climb the ladder one more and get a little bit heavier
15:38can you try it it's only 20 seconds let's try it get ready get set let's go lift up
15:46up and down up down take your time don't rush through this just control the movement lift up
15:56and down oh yeah that's good in three two one set it down do a little twist action now we start to
16:09decrease the weight if you have to as your drop as you increase the time
16:13so we're gonna start with grab the weight let's go pick them up get ready get set and go lift up
16:21and down now you got 40 seconds to lift as many reps as you can with that heaviest weight
16:29that was fun dropping that down going to the lighter weight to rep this out that's what i want to stay
16:36with we want to maintain that constant movement as much as possible the entire time
16:41to keep the increase of time under tension lifting it up and back down try not to lift the chest
16:50no momentum less than 10 up you got it oh my goodness and three two one bring it down
17:0260 seconds going into this also if you have to lighten your weight because then you know that you
17:08stick with the full 60 seconds without any sort of break then do that as well pick them up get set
17:14get ready let's go it's amazing what you can do with one exercise uh-huh straight lifts lift up
17:24back down now as you get to this point this is the weight that i started with and what's happening is
17:29you start to fatigue even more and you're losing your reps what do you do you grab one more lightweight
17:35to finish this off and that's all i'm going to do is to finish this because i want to maintain the
17:39constant movement the entire time and if you keep the lever long with the weight still feel it still feel
17:49it in my back muscles that's that squeeze right there squeezing the shoulder blades towards each other
17:55uh-huh lifting up back down up back down massive muscle pump right now is what i feel lifting it up
18:05back down you got 10 seconds left lift it up and down and three last one and down oh
18:17oh the pump is real on that one all right let's finish off look at the rack and figure out what
18:26you're going to do for bicep curls regular bicep curls tempoed at one and three so it's your first
18:32time doing this you're going to lift up down two three think of what the weight you have been using is
18:39to the point where whatever you start with you're going to rep out for 60 seconds to where like okay
18:44i know i can do 60 seconds then you're going to start to really guess this is a guessing game
18:51and to see what your body is capable of doing so what i'm going to do is i know because i want to
18:56increase my weight i'm going to start with my 12s okay so i'm going to start with 12s lift up
19:02stay for this whole 60 seconds ready set go lift it up down two three up pin your elbows in
19:13towards your body so nothing else is going to move this is going to become very challenging
19:18as we progress through this block with keeping your elbows in because you're going to want to
19:22swing you're going to want to lean back don't do it what do your feet do they split they get set
19:28you bend your knees just a little bit to drop the weight down centered down two three lift it up
19:35down two three keep going really try to focus on the downward movement bring it up down two three
19:46full extension down oh yeah that'll do it even with 12 and a halves you feel it for sure lift up down
19:57two three got time for a couple more ah last one lift it up and time set that down and now we'll start
20:08to climb the ladder up with weights grab the dumbbells i'm going to go with 15s we're going
20:14to see how long that lasts though because i'm telling you i felt those two 40 seconds get ready get set and
20:19go lift it up down two three lift up down two three when you drop set any time especially in
20:33this format if you're at a point where like okay so i just did 15s i got a drop set back down to what
20:38i started with that's totally okay that doesn't mean that you have to go into the next set with these
20:45weights you can go heavier again we're trying to push ourselves as much as we can with the heavier
20:52weights and then whenever you have to drop set then you do so so bring it up down last one now watch
21:0020 seconds i'm going to set the weight down i'm going to go back to my heavier weight i'm actually
21:05going to grab even heavier weight to go as much as i can and then i'll drop set down all right so this
21:10is where you challenge yourself 20 seconds let's get ready and let's go lift up down two three yes
21:20i feel the difference as many reps as you can that was it but that was all i needed to get that extra
21:29pump yep lift it up and last one lift it up down two three good all right again whatever weight you
21:41have so i've got 12s 15s and 17s i'm going to start with my 15s get as many reps as i can out in the 40
21:47seconds and then i'm going to drop down to wherever i need to ready set go lift up down two three do not
21:56lose your tempo remember only four exercises this is your last block of work last muscle group get a
22:02solid upper body pump you're giving me as many reps as you can with those weights and then drop and if
22:09you're getting to this point now where you're dropping after every few reps that's a good thing
22:15that's what i want two three lift it up down two three you got this come on down two uh-huh
22:28you got it last one and bring it down time last 15 seconds i'm going to start with that but i'm going
22:36to have lighter weight ready to go because i know i'm going to need it to finish this off so get all the
22:41weights all the weights get ready get set 60 seconds to finish let's go two three lift it up
22:50down two three how your biceps feeling are you side on are you squeezing the elbows in as much as
22:58you're able to and then staying in line with your body do not drop it down do not push your elbows forward
23:08and that was it for those so now i finish with my tens and they feel like a hundred that's what they do
23:14and that's how you know you did it right in this format every time lift it up down two three full
23:22extension and a lift down two three stay with it oh my goodness never thought fives and tens would feel
23:32so heavy but here we are bringing it up down two three less than ten finish this off you got it last
23:43two last one two three and just set those over here and i'll put those weights away later
23:53let's let's do this bicep stretch oh my goodness oh you can make all the faces you want that should
24:03feel really really good as you stretch your bicep out yup uh-huh good stuff how's that yeah it's dirty i know
24:16it is that's why we called it that's why we named it the way it's named after i first tried that workout
24:24that's exactly the phrase that came out of my mouth is this is a dirty mofo so um it's stuck and you'll
24:32see as we do this so we're increasing that time right increasing the time under tension that's what we
24:37work on we continue to work on every single week little ways to continue to improve and challenge
24:44your body to get stronger and that's exactly what's happening bring your arm up triceps stretch
24:52lift your chest and then stretch off to the side
24:58but the good news is you have finished day five you've finished all the weights of week five
25:09and you got that fun little surprise on day three so that was full body so you can guess what's
25:14coming up tomorrow for day six core cardio we did a little switch a rooney on that one so that is
25:19going to finish off week five with core cardio so get all your weights out of the way be ready for
25:24that and bring your swoleness and i will see you tomorrow for that that was that was good uh would
25:30you come put these away for me please thanks i don't want to do it
25:40you
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