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Dirty Soul
  • 7 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week six welcome to week six is day one and this is your mashup week i'm going to take basically
00:13everything that you have learned thus far and we're going to put it all together this week so
00:18it's all the tempos all the formats all the volume and there's probably a couple you know
00:24there's always a couple little surprises for you you know that's how i work so all right let's go
00:28into some good mornings though to get warmed up you can bring your hands right up to the back of
00:33your head and dive down stretch into those hamstrings hopefully you better have done i
00:40should say hopefully you better have done your mobility flexibility yesterday uh-huh and this
00:45should feel pretty good right now even though it might still feel a little tight by the way we're
00:50doing lower body today if you haven't realized the good morning's kind of giving it away bringing it
00:54down back up one more for me and then we'll step back into the back lunge reverse lunge with a twist
01:01twist the torso lengthen out as you step back and twist open bring it around back in format today is
01:10super burnout it's one of the first ones that you learned in week one so it should feel familiar for
01:15you working through those super sets two exercises back to back then you got your super burnout last one
01:22and stay here push your heel back sink down once you get your heel down stretch out the calf and then
01:28you can push your hips forward to the front if you tilt your pelvis up underneath you'll feel the hip
01:32flexor open up as well oh i could stay here all day you wish bring it around other side i wish
01:41as you sink down push the hips to the front yeah it's nice and then step in and then finish with a
01:50couple torso rotations as we go through this today thinking about weight selection these are
01:57exercises that you've done you know them so what do i expect i expect you to challenge yourself
02:02in going a little bit heavier today even if it's just a couple pounds so this is what we're going
02:07to start with today is i always think the 30s are over there they're not 30s right here
02:10single leg deadlift working on the tempo of one and three and then what you're going to need
02:15is a loop because you're going to go right into the same leg floating deadlift and so this is going
02:21to be the challenge is you're going to go to weighted exercise holding on to the dumbbell in
02:25the same arm same hand as the foot forward you're bringing it down back up that's a heavier weight
02:31hopefully than what you've been doing and then you go right into a looped burnout where now you hold
02:36it with the opposite hand and we're going to check your balances so this fires all those stabilizer
02:40muscles as you're bringing it down and right back up so choose your weapon choose your weight i'm
02:46going to go 30 i normally do 25 but that's the increase remember you can always drop set as you
02:52need to as well the whole idea here as we go through week six is to really check where you are
02:56gauge your progress and see if you can go a little bit heavier so let's get to work shall we
03:01kicking off week six with some nice lower body movements here we go going on one and three ready
03:08set go drop down come up two three get your tempo remember all the tempos that you learned
03:16and how the difference is when you go into those different ones so on this one you're dropping down
03:22quick and coming up two three drop down feel the stretch in the back of the leg and if you have more
03:30weight which i hope you do then you should really feel the weight is trying to pull you down gravity is
03:35trying to do its job and then you say no my muscles are going to do the job for me straight back up
03:42use that tempo down up two three try not to let the weight drag forward in terms of rolling the
03:50shoulder in what does that look like remember we're not trying to drop down we're going to keep the back
03:55flat chest lifted drop down up two three few more left nice last one up two three set the weight down
04:08and remember the same leg that's forward i want you to step into the loop i'm going blue today i'm going
04:14the challenging one opposite hand comes up stretch the loop out get ready to float this is that challenge
04:21here we go ready set go bring it down open up right back up normally you're not here for a full
04:29minute this is usually some sort of burnout but we did do this in week one and now think about how far
04:34you've progressed since then in terms of what loop are you using are you using the stronger loop the
04:41blues the hardest but you should really feel the pull as you come down and try to come down as much
04:46as you're able to feel the stretch and right back up remember when we have the loop instead of a
04:51weight we can get a little bit deeper into each exercise work on a little bit more of a range of
04:56motion but really focus on balance here if you need to you tap your toe in between or you try to keep
05:04your leg floating the entire time holy hamstring right there right back right up to the top
05:13stay with it doing great oh my goodness and that's right about there where you know the time is about
05:20to be up last one down and up step in oh and shake that out that is that is how you load up a single
05:31leg oh my goodness all right let's go the other side match it up here so we don't walk in circles
05:36get ready get set and let's go bringing it down up two three drop down up two three remember on the
05:48three up that is slow way slower than you want it to be because you got to really push through your
05:55heel as you're lifting up the weight is set into the heel it really is because then you'll feel that
06:00as you're coming up stretching the hamstring and then squeezing up to lift the weight up
06:05up two three dropping down how's your range improved on these from week one if you first
06:14started and you were barely able to get right below your knee that's okay but now think about
06:18can you get a little bit deeper into the movement because your hamstrings have lengthened out and
06:23they're stronger dropping down up two three feeling the shake already into that movement because i went up
06:32and weight uh-huh that's good and last one up two three set it down and let's finish this leg off on
06:43the hamstring and glute all right so get the weight set the loop set not the weight get the loop set set
06:50up into it make sure you're holding on to it square everything up we're floating it ready set go
06:56come forward and then right back up try to keep the leg floating as much as you're able to
07:04in the loop if you're holding on to the loop remember it's easy to turn your body with that
07:10resistance but you're not going to do that you're going to stay flat parallel to the floor as you come
07:17down so as you come down you'll see everything stays flat you can try to lift your back leg a little
07:21bit higher if you're able to down right back up oh goodness bringing it down right back up we're not
07:29powering through these we're going for smooth controlled movement the faster you go the harder
07:35it's going to be to keep your balance so really focus on staying stable in the planted foot without
07:42turning the hips make the back part of your leg and your booty do all the work right here
07:48uh-huh oh you got it time for one more last one and step in and bring that around
07:59okay we're going to go into some bigger weight movements front load squat on that in terms of
08:06your weight selection choose accordingly i'll i'll go with a 40 today i'm going to go up and wait a
08:12little bit oh yeah so 40 on the front loaded we're going two by two tempo on that one and then we go
08:19into your sumo deadlift and as a reminder on the sumo deadlift your feet are wide just like you're
08:24going to be doing that sumo squat but instead of the squat you're going into your deadlift so
08:29remember to bend your knees a little bit that allows you to come down with the weights you have
08:33the option of holding two dumbbells or one dumbbell depends on your weight selection it's up to you
08:38whatever's the more comfortable you can hold on to two i'm going to stay just for sake of ease i'm
08:43going to stay with the 40 for the front load squat and the sumo so here we go grab the weight let's get
08:49set front load of squat two by two constant movement ready set go down two up two this is where you're
08:59going to be for the next 55 seconds bringing it down that constant movement down two up two same
09:08thing as i said in the deadlift how is this improved how is your range of motion improved do you feel
09:13like you can go a little bit deeper into the squat pushing through your heels sinking down and it's
09:20squeezing through the quads as you lift up down two up two really focusing on chesting
09:29lifted making the legs do the work down two as always you know the core should be locked in
09:36belly button towards the spine keeping the chest lifted so nothing is happening into the lower back
09:41up two stay with it down two up two doing good heart rate's coming up you got time for one more
09:52and time set that down change your weight whatever you want to do remember you can hold on to
09:59two dumbbells or one single dumbbell in terms of the weight selection that's up to you so flip it
10:06feet out we're going three two one we're going three down one up three by one on your tempo for this
10:16and think about it on the sumo it's a little bit different than the regular deadlift and we just we
10:24just started this last week so it might feel a little weird as you go through this but remember
10:29knees stay slightly bent we're not locking them out completely you can see the difference on a locked
10:34knee that's my knees locked out now my knees are bent they're going to stay in line a nice line with
10:39the toes so when i bend my knees i can sink back into the deadlift down two three right back up
10:47down two three this is one of those exercises that like any deadlift you're really careful on
10:54but making sure you're staying supported in your core keeping the chest lifted keeping the shoulders
11:00back and not letting the weights drag you forward if that's the case go a little bit lighter still
11:06working through it last one and set it down shake it out how'd that feel felt good feel strong shorts
11:17are getting shorter that's what happens when your legs are growing let's go into this lift up three two
11:25and go drop it down two lift it up two bring it down two up two remember on a front load squat it's
11:36going to happen very easily or as you start to come in your knees are going to start to either cave in
11:42or you're going to start to flare them out and try to push them forward because you're really trying to
11:45get up get comfortable here to where the legs are doing all the work down two up two if your knees are
11:53starting to cave in or flare out you probably need to lighten your weight drop down lift up feel the
12:01extra weight uh-huh right back up to the top stay with it down two up two oh goodness hello legs
12:13nothing like a lower body on the first day of the week dropping it down two up two got time for a
12:23that's it that's it that's the time set it down and then finish off with that sumo deadlift
12:30ask yourself how the weight is feeling do you need to drop the weight do you need to add more weight
12:36totally up to you but let's stay with it lifting up dropping down and go down two three lift up to
12:45the top down two three you'll find in the sumo deadlift that you can probably get a little bit
12:54deeper into your deadlift as you come down that's because your feet are wider but remember that doesn't
13:00mean that your back starts to curve because that means you're dropping and if i can curve in my back
13:08like that that means i've lost the legs i want to work the legs the whole time so same thing on a
13:15regular deadlift back stays flat focus on pushing your butt out and back behind you stretch and back
13:22up to the top down two three and up down two three back up split second hold at the top for the squeeze
13:35and then right back down time for one more last one and set it down good job
13:44goodness all right staying with the calf raises i'm gonna stay with my 40s on this one we go into
13:52calf raises we're gonna lift up one down three then you go into reverse lunges so choose that weight
14:00accordingly because on the lunges you're gonna drop step back and you're gonna go down pulse once
14:06push back up it's the one two one so you actually have that pulse i'll go 20s on that
14:12and then 40s for my cavies so remember up one down three reverse lunges one side only we're gonna
14:22load up one leg one two one load up the other leg calf raises then you can burn out if you haven't
14:29burned out yet all right here we go grab the dumbbells remember feet right up underneath the
14:34hips for this one bend your knees so you can lift the weights up get set up one down three let's go
14:40lift up down two three remember the little trick i've taught you is to bend your knees shift your
14:47body weight forward just slightly focus on something that's not moving so don't look at me
14:52look at right down to the floor not look at your toes but look through the floor five feet in front
14:58of you so you're just set you're not tilting your chin down because if you do that try it real quick
15:04and you'll see that now the weight wants to go back if you look a few feet in front of you then
15:09you can really focus on the movement lifting up two three up down two three can you float your heels
15:19off the floor the entire time if you're able to then go for it if not you focus on the tempo
15:26and then drop down two three heels touch the floor and you do it again two three just keep moving
15:34through your tempo working the balance for sure last one and time set it down you're gonna stay
15:43with lunges on this we're gonna work one side then the other side remember this one i want you to step
15:48nice and long back down pulse once push up to the front so grab the weights one side only ready
15:56set go down pulse once reset back up down pulse once back up and i just said it i'm gonna say it
16:07again on this i want you to step back nice and long so your weight is centered in between both legs on
16:14this one it's not a front loaded movement we're stepping both legs back loading them up dropping
16:20down then you pulse back up bring it down pulse lift up down pulse remember you're bending your
16:30back leg as you bend the back knee that allows you to drop down weight is coming down and then you
16:35lift back up to the top having the balance lifting up and the range don't care just as long as you're
16:44bending down just a little bit to load the legs up then right back up to the top down load up back up
16:52got time for two more last one down pulse and step it up quick little shake help rest your grip strength
17:03shake it out we're gonna go up to the other side so get set whoo that hurt a little bit in the good
17:10way ready set go drop down pulse back up these are sneaky i think lower body days are sneaky where
17:19you're like that's not so bad and then all of a sudden it's bad that's good heart rate's up right
17:25because we're not getting a lot of break out of this one but we're really dropping down so remember
17:29if you're stepping back and you've gotten used to loading up the front leg i need you to step further
17:34back that allows you to load up both legs down and come back up weight is dead weight it's just
17:43staying there it's just hanging there down back up down pulse back up you got it finish this off
17:53lift it in yeah i went up in weight today and i'm feeling it i like it straight back down
18:03you got time for one more drop it down and set it down get rid of those all right finish off
18:12with your calf raises so we got one more to go here pick them up get your feet right up underneath
18:20the hips ready set go up one down two three lift up down two three we save the calves for the end
18:32besides for the unilateral movement of the lunges but now it's meant to really focus on burning out
18:39the last of that muscle endurance that you have in terms of your balance lift it up down two three so
18:48it should be challenging to hold your balance at this point because we worked through all those
18:54exercises already it doesn't matter how long you've been doing it this still should be a challenge
18:59because you've been pushing the weight you've been pushing through your strength building the
19:04endurance the whole thing down two three lift up down two three it's really hard to float the heels
19:12right now uh-huh i'm trying lift up whoo last two and last one and ho ho ho drop it down good job
19:25okay burn out grab your loop remember we're not putting them around the thighs anymore we're done
19:33with that we're going around just above the ankles and you choose the loop that's up to you
19:40but here's the exercises we've done a side and we've done a kickback we're going to put those two
19:45things together so you can go one side and without letting your foot tap side back side back one side
19:55then the other side and then we'll finish off the cavies we'll start with pigeon we'll end with duck
20:01and then we'll waddle on out of here that's what it's going to be just just waddle waddle
20:07so here's gonna be the challenge on the floating leg is to shift the body weight onto the the leg
20:14that's planted extend out without leaning too far over to the side i want you to stay as vertical as
20:20possible make air all those muscles do the work here we go ready set go out and back out and back
20:30no matter what loop you have yellow green or blue it doesn't have to be a huge extension out to the
20:38side even just a little one but you should feel it basically as you lift out and back that that's as
20:45far as you can go because there's nothing else left in terms of endurance in the muscle so that's what
20:50we're doing right the whole point of a burnout is to get to this point where you're like that's it
20:55that's all i got out back in doing great few seconds to go whoo get ready to switch in three
21:05two one and then this is really fun now you balance on the other leg
21:11it's kind of mean i know down so you open up bring it back open up bring it back can you float your
21:21leg if not you tap back tap out and try not to just let your leg just fall back quick i want you
21:30to go the same speed out and the same speed in so you're controlling this you have the control your
21:37muscles have all the control right now keep the balance though bring it out and in if you go faster
21:44you'll find that's harder to keep your balance you got it though get ready into pigeon raises in
21:51three two one toes in heels out shift forward just a little bit and then finish the cavities
22:00off for these last two exercises you don't have any weight so you should really try this is your
22:05opportunity to really try to float your heels off the floor lift them up and back down focus on
22:13something that's not moving it's okay to look to the floor i just don't want you to look all the way
22:19down to where now you have some strain in the neck but just look forward some feet lift up back down
22:25float the calves as much as you can load them up this should be really challenging body weight at the
22:32end that's how you know you did it right and then we finish with duck ready set turn them out heels in
22:39and go lift them up right back down body weight calf exercises you never thought it'd be a challenge
22:48until this program uh-huh that's how you know you're doing it right down and up are the heels
22:55floating come on last exercise this is it you know the burnout's the end of it so you should be able to
23:00float right now get the float and then down lift up and down good huh whoo you got it you got to get
23:10the balance you got to stay with it keep the loop have a little bit of resistance in this almost done
23:17lift up back down in three two one step in and say later dude get rid of that thing step out of it
23:29safely and then let's finish where we started step back oh and that should feel way different than it
23:40did just 20 minutes ago or 22 23 minutes ago yeah in terms of that is now the stretch where you're
23:47really getting into it push your hips to the front open up
23:50stay on the same leg but shift the body weight backwards now you're stretching your front hamstring
23:59this one now you can i'll let you bend over just a little bit if you need to reach over now lengthen
24:05out don't say i never gave you anything and then shift your body weight back to the front back leg comes
24:13up quad if you need to hold on to something that's also a good thing at the end of it
24:19nice and then that is challenging for sure just to balance in a quad stretch if you're at that point
24:28switch sides if you're at that point in the cool down and you're in a calf stretch and you can't hold
24:34the balance yay that's a good thing hips to the front and then weight shifts back hamstring stretch
24:47all the way down the leg feels lovely
24:49that is a really good way to start week six
24:56i'd say it was quad it lift up back down hips to the front
25:03so as a reminder as we go through this week it's a mash-up week bringing in all the tempos that
25:10you've learned so far all the exercises that you've been doing a couple little things will
25:15be coming in for you on maybe those core cardio total body days but shake it out know you got upper
25:22body tomorrow way to go just kicking this off and we're going to keep the momentum rolling so
25:27right into upper body tomorrow i will meet you right back here after i clean up the floor and myself
25:33good job
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