Skip to playerSkip to main content
Dirty Soul
  • 7 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right coming into day two of week seven fun times yesterday right on that new format
00:12so no new format today just working through the burnout format that you know you love
00:17you got that under your belt and we're working through all of the tempos and that is going to
00:22be the focus today is basically how many tempos can i throw at you in one workout you're about
00:27to find out so let's get into the warm-up on this one start with some hip circles lifting up bring
00:32it back in and the other way i know you were probably expecting oh man he's going to bring
00:38in another format today he's going to do something that is going to make me like him a little bit less
00:44and you know you might be right maybe it's going to be the tempos but these are all exercises you've
00:49done before and as you now have that sense it's week seven that's i like to throw a little bit
00:54of everything at you but not all at once last one because i want to make sure you're still
00:59progressing take your feet out wide let's go drop down reach forward into some cherry pickers reach
01:06forward into the middle and then reach back take your time on this one a little bit of a pulse you
01:12come up then come down feeling the stretch all the way down the back of the legs got some deadlifts
01:17today sumo deadlifts working through that work in the back of the legs of the glutes
01:22all kinds of fun stuff and then give me one more forward back roll it up take one foot back
01:32step back push your heel down feel the calf stretch out and then once you get set onto that you can
01:37bring your hips forward just a little bit get a little bit more into the hip flexor
01:40whoo that feels good upper body should feel pretty good from yesterday in terms of just fatigued
01:47switch sides bring it back set it down and lift it back up very nice now as a reminder on this one
01:54these are tempos you've done these are exercises you've done but as we change it every single week
02:00you've probably realized that right when you start getting used to it it changes up on you and you're
02:06not going to necessarily be the same weight but we're going to focus on getting the most out of it
02:09we can so the first exercise is going to be sumo deadlift with a one in three tempo now as a reminder
02:15on the sumo deadlift you can hold on you have options when it comes to weights you can hold on
02:20to two dumbbells or you can hold on to one heavier dumbbell it just depends on the weight that you have
02:24i'm going to show you the two dumbbell option today last time i showed you the single dumbbell option but
02:29remember no matter what on this one wide stance just like we were going to go into a sumo squat
02:34but now we bend the knees a little bit more allows you to come down into the sumo deadlift
02:40and think about that one and three drop down up two three getting as much as you can out of that
02:47because you're going to do it three times and then in the burnout you're just going to grab a loop
02:52we'll go regular looped deadlift four down slow four up slow is all about pace today so bend your
03:00knees grab the dumbbells get set get ready let's work the lower body bring it down and then you're
03:06up two three drop down up two three on the sumo deadlift you're going to have a little bit more
03:15of a knee bend than you would on a normal deadlift that's going to help you drop down get into the
03:23back of the legs squeeze your booty as you lift up and remember even if you bend your knees you're not
03:29letting your chest drop or really rounding your back you're staying flat back and if that if you do
03:36feel like you're getting that rounding then what should you do you lower your weights down up two
03:42three bring it down up two three squeeze at the top and it's going to feel like even at the top
03:51there's a little bit of a lean back and it's not necessarily lean back it's a squeezing of your glutes
03:55right there at the top then bring it down up two three last one and time set it down shake it out
04:06a little twist action that always feels nice and then ask yourself how'd that feel was that enough
04:12do you need to go up and wait it is week seven after all so don't be afraid to go up and wait
04:16get set pick up the weights and let's go drop it down up two three remember bend your knees just a
04:25little bit a little bit more than maybe you're used to and what that means is we're still trying
04:30to go even on the sumo regular deadlift sumo we're still really trying to focus on pushing back
04:35so your butt is back the stretches in the hamstrings back stays flat and you're lifting up down up two
04:42three no matter how long you've been doing it it's all those little tips and tricks that you want to
04:48remember to make sure you're getting the most out of every single exercise down up two three bring it
04:56down up two three feel the squeeze at the top really squeezing your butt like i said it feels like
05:03you might be leaning back a little bit on that but you're really trying to just lift up squeeze the top
05:08come right back down good a couple more seconds down up two three last one down and time set it down
05:20shake it out always take it even if it's 15 seconds take those few seconds to shake out your legs
05:27reset and then you're going to go for the third round pick them up get set get your feet ready first
05:34and let's go down up two three drop it down up two three your weight selection if you feel like
05:47two dumbbells is awkward remember you always have this option right here is to hold on to one dumbbell
05:51you can come down up two three so it doesn't matter how you're holding the weights it depends on
05:58what is the easiest way for you to get the most out of it up two three bring it down
06:04up two three this isn't that bad for me i got long arms so that helps but if your arms are a little
06:11bit shorter it doesn't feel as comfortable get the one dumbbell and then just keep working through it
06:16bringing it down up two three hammies are feeling it glutes are woken up for sure bring it down and
06:26slow up a couple more up two three last one and set it down grab your loop i'm going blue we're in week
06:37seven let's get the blue one blue or green so just step into it don't worry about those weights move them
06:44later step into it regular deadlift four and four go four down and then up two three four that is going
06:56to be slow and controlled and i want you to try to get as much range out of this as you can to drop
07:05down back flat push your butt way back and then squeeze up to the top yep feeling it with the loop
07:14that's a good one right there down two three four up two three four do it again you got time for two
07:27more this is your second to last one bring it down and squeeze towards the top
07:33and step out of it safely get rid of that that was so much fun all right going into some lunges
07:46front loaded static lunge you're gonna stay in one spot i'm going back to my 20 because here's why
07:52we're gonna pulse it so on the front loaded static set one leg up and from the front load perspective
07:59remember if you're holding on to your dumbbell it's not just front loaded here we're front loading that
08:03front leg we're going to drop down you're going to go down pulse once then come back up that pulse
08:11is going to load everything up into the front leg you've done this before and you really have to
08:16focus on dropping down pulse lift up pushing through the front heel you'll feel it in your
08:24hamstring on the push your quad's going to load up that allows you to drop down and then load up so
08:30grab your weight we gotta go one side then the other side then both sides here we go get ready
08:38get set and go down pulse push up on the pulse you only come up halfway get the range and then come
08:48up to the top down pulse push up remember you have a little bit of a forward tilt and that is okay on
08:57this one so you're not stepping all the way back and you have the balance in between both legs you're
09:03loading up your front leg down pulse and back up but even that front tilt core is locked in
09:10knee is still staying in line or behind the front toe because i'm pushing into the heel lift up
09:18down pulse lift up nice feeling the front leg oh yeah there's the load into that leg and up do it
09:29again down pulse lift up you got time for two more last one down pulse and step out of it
09:39oh my goodness sometimes i just don't know which ones i like more single side or both sides because
09:46the single side is just painful here we go ready set go down pulse push up make sure you switch sides
09:56please otherwise you're not going to have a good day working one side only remember your range on
10:04this doesn't have to go very low still on a lunge even if you're week seven i don't care how long
10:08you've been doing lunges everybody's got bad knees good knees bad knees it doesn't matter so you can
10:13come down stay loaded and you'll see that in terms of range you can come down just a couple inches and
10:20still get something out of this so you don't have to go down as low as i'm going that is fully up to you
10:26but on this point you should still be getting something out of it even if that means maybe a
10:32little bit heavier because you're not going lower range totally cool just keep working through it
10:37down pulse push up down pulse push up a couple more bring it down and last one down and push back
10:53all right we got to do both sides to finish off so we'll do 30 seconds one side 30 seconds the other
10:59side and then you got a burnout so get set get ready switch eyes ready set go down pulse lift up 30
11:10seconds to load up your front leg then come back out of it really load up the front leg though try not to
11:17have the balance all the way back because again you go into that third set you're fatiguing that's
11:23how it is every single time down lift up down pulse lift up stay with it keep going down get ready to
11:36switch last one i want you to step in and switch step in step back right down into it push up down pulse
11:45switch down pulse oh my goodness uh-huh doesn't even need to be that long 30 seconds is plenty
11:54to load up your front leg you got that down whoo less than 10 come on bring it down pulse lift up
12:02down you got time for two more one more and whoo set it down grab your loop i'm gonna stick with the
12:11blue one that's the theme of this week is the blue loop the hardest one bring around your ankles we're
12:18gonna do forward kicks ready set kick pulse lift it up pulse other side lift it up pulse other side
12:28kick it forward and back straight up and down as you're kicking up remember if it starts to ride up all you
12:37gotta do is this whoop right back into it just put your feet together it's gonna drop down lift up back
12:43down but give me the pulse at the top that pulse of the top is where you're getting all the quad action
12:49in right here and right back down lift up and down lift up and down come on you got that lift it up pulse it
13:01out to finish it and you're done in five one more for each side and time stepping in step out of that thing safely
13:13get out get off all right this one i've been putting off in my head but we got to do it alternating side
13:22lunges we usually been loading up one side but today we're going to go alternating and the reason for that
13:29is because you're going to hold on to two dumbbells you're going to step out three two one push up
13:36step out instead of coming all the way down you're going to step out stop then go three two one down
13:45so choose your weight accordingly on this one i'm going to start a little bit lighter normally i do 15s
13:51on this but because you're going slower you're really going to increase that time under tension so
13:56we're going to alternate sides side lunge then step step out then step into the movement you ready
14:05here we go and step out step out three two one step back step out and hold three two one so it's a
14:16little bit different than you've been doing the side lunges before normally we step right into the lunge
14:21now we're stepping out three two one step back step out three two one when you step this is a great
14:32way to make sure that your feet are in the right spot before you go into anything then once you know
14:40you're set even if you need to adjust a little bit if your toe comes out when you step out adjust
14:45your toe then step go into the lunge three and back up step out down two three right back up step out
14:56down two three that allows you to really load up the leg and so we haven't done that before on a side
15:04lunge good last two last one down two three step back set it down how'd that feel is that all right
15:15no too bad we're gonna do it two more times so again if you remember what side you ended with
15:20try to start with the other side here we go get ready get set and go step out down two three step
15:28back step out down two three again i went a little lighter on my weight so i can really take my time
15:37load up the leg it's not like making it any easier because we slowed everything down
15:42step out down two three load up and go again down two three push back have your side lunges progressed
15:54over these past seven weeks you're stronger feel a little bit better and more controlled in your
16:00movement i hope so two three step up step out down two three right back to it down two three make sure
16:13you're really pushing your butt back and down and up nothing like dynamic movement to get the heart rate
16:21up last one and step in yeah heart rate's up sweating all kinds of fun stuff shake it out you got one more
16:30to go the good news is it goes by fast here we go third time stepping out load it up three and one go
16:40step out down two three step back step out down two three just like a lunge range you don't have to go
16:50very low for this to work just get enough to where you feel your leg load up then you push back so step
16:59out down two three yes your chest drops forward a little bit in terms of that natural tilt but try not
17:07to let your chest fall forward i want you to really focus on the legs bring it out down two three lift up
17:16step out down two three step back down two three back in you got it keep the control try not to speed up
17:29as you get towards the end that's very easy to do don't do it don't rush through this you got time for
17:36one more each side oh last one step out down two three bring it back get rid of it all right step
17:46into your loop we're gonna go side kicks kick to the side very quickly step in we gotta get to work
17:5445 seconds alternating side kicks add a pulse why not ready set go step it out pulse and back just
18:01because uh it's harder so step out hold the pulse step back step out pulse step back again you don't
18:12have to go very high for this to work and i really want you to focus on not trying to lean or trying to
18:19not lean instead just shift your body weight pulse and back pulse and back youch that pulse it really adds a just a
18:29whole nother layer of rudeness to it bring it out and in bring it out and in got time for a couple more
18:41last one and time good job step in look at that just like that three down one to go get rid of that
18:50thing that does not want to get off me today we're going to calf raises two and two so it's going to be up
18:56two down two choose your weight this will probably be the weight sorry all the sweat this is probably
19:02gonna be the most weight that you can use this entire workout so again choose your weight accordingly
19:06but remember on the tempo that you're here for a while in terms of 60 seconds times three so you
19:15really want to think about coming up two down two and if you haven't yet gotten to the point where you
19:24can float your heels off the floor then try to go a little bit lighter today and see if you can
19:30so instead of you've been doing the heavier dumbbells go just a few pounds lighter and see
19:35if you can stay floating off the floor for the full 60 seconds i promise you it's going to make
19:41all the difference in the world pick up the dumbbells let's get set and let's go up two down
19:49two remember to bend your knees slightly pushing the weight forward just enough and that is really
19:57going to load up the calves normally i can go heavier on calf raises you've seen them sometimes i'm do 40s
20:03but today i went 30s because i want to really want to try to focus on staying floating the entire time
20:10up two down two up up down down you focus on something that's not moving so just focus on
20:19the floor spot on the floor and then you're lifting up two back down and i can feel that difference
20:26already of that constant float lifting up two down two oh yeah if you're doing this right you might
20:36even have to drop set calf raises today that's how you know you really got it less than 10. oh goodness
20:42up two down two last one and good job set it down shake it out did you feel that did you float the
20:52entire time it's fun it's like a nice challenge i'm sweaty okay do it again pick it up get set get ready
21:02and lift it up two back down depending on the shoes you have by the way it might feel like your
21:09heels are not touching the ground but your shoes might be so it's okay as long as you feel it as
21:14long as you can tell your heels are not touching but remember if you lift up too fast you're going to
21:20come down as you're going to push the weight back you want to get set to where you can push forward lift up
21:25two down two stay lifted the entire time this is really pushing endurance training into your calves
21:36as well we work on every other muscle and as you know we don't skip anything we lift up two down two
21:45oh my cavies uh-huh lift it up two back down you got time for a couple more and just watch the sweat
21:56drip from your face that's basically what's happening two last one and down set it down
22:03you got one more to go then you get to burn out so and that's exactly where it's going to be in terms
22:10of all i got left i'm going to try to stick with the 30 and try to float the entire time let's go pick
22:15them up let's get set and let's go lift it up two down two stay with it try to keep that constant
22:25movement with the twos two up and two down and sometimes when you get sweat right on your nose
22:34it tickles so bad and you just blow it off okay down and just clean your floor when this is over
22:40that's all you gotta do lift it up two back down that's how you know you're working
22:45lift it up and back down sweating and calf raises is a real thing in this program as you know stay
22:52with it up two back down try not to fall forward keep lifted up just bend your knees and stay in those
23:02calf raises come on you're almost done lift it up and back down less than 10 seconds come on now
23:10you got it straight lift two back down and time i'm just going to waddle over here and put those
23:19away step into your loop to finish off we're gonna go pigeon calf raises oh and then you're going to be
23:25done the calves will be done as will the rest of the legs for the day so toes in heels out get ready
23:32get set let's go we're going to go lift up and just rep it out for this one no tempo just lift
23:38back down we got enough tempo into the calves already but i want you to lift up with that control
23:43so don't just lift and then try to fall back down go up and down up and down that's that smooth
23:54movement that's going to really keep the muscles activated the entire time you've got that it's only
24:0020 seconds left and then you're done so stay with it knees come together towards each other and then
24:06you're lifting up and back down whoo lift up balance is a challenge right now that's how
24:13you know you're doing it you got time for one more lift it up and and then you can kind of just bring
24:20your feet together and step it out watch out cory let's stretch out all right calf stretch right where
24:30we finished on the warm-up on this one bring your back heel down i don't know about you but it feels
24:35actually i can get more into the calf stretch now that i could at the beginning that's because we've
24:40lengthened everything out we got the blood flowing it will be a different story tomorrow
24:47and then push back hamstring stretch on the opposite leg
24:56let your heart rate slow down and then you can shift your body weight forward quad stretch
25:02oh hips to the front four exercises find your balance four exercises that's all we need
25:12that's all this program needs four exercises bring it back no the remember what was it called no trash
25:18sets right we don't mess around we get in we get the movements done and we get out we ain't got time
25:24for anything else step back hamstring stretch who sink down and back and then flip it up quad
25:39quads are hard to stretch after a good workout like that that's also very very true
25:45and then last but not least take your feet toes out drop down and just bring it down into the hips a
25:51little bit a little catcher just to finish off the lengthening process bringing it down and then roll
25:59it up and that's it lower body's done and as a reminder as we come into day three tomorrow you've
26:09only got two weeks left of this so you know as we're rolling through it we're really pushing you
26:14i'm going to continue to push you and get you out of all those comfort zones and that's how we're
26:18going to do it again tomorrow you got total body tomorrow so be ready for it there's a little
26:22surprise with that total body and i'm just going to leave it at that so when you fall asleep tonight
26:27that's what you're going to think about okay cool bye see you tomorrow
Be the first to comment
Add your comment