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Dirty Soul
  • 7 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week seven i hope you're ready i hope you're feeling good and uh you might be a little nervous
00:12because i'm sure you woke up this morning saying i wonder what joel is going to bring today for
00:16week seven and you're right i am bringing some new things to you so today you've got a brand new
00:20tempo and a brand new format called give me five this is going to be the last edition to the entire
00:25program in terms of the format but we'll talk more about that in a minute let's go ahead and
00:29get into the warm-up so set your feet up right underneath the hips bring your arms out arm
00:33cross rotations your thumbs come down and then back up bring it down and back up so tempo first
00:40what's coming at you a four and four we are slowing everything down and as you've probably gotten a
00:46little taste in a sense of how this whole thing works is we're always trying to bring more time
00:52under tension last one bring your arms straight up pull down into a lap pole rotate your arms down
01:00for the rotations extend out bring them up rotate back up get into the shoulders open the chest bring
01:07them down bring it back and you're going to really feel that four and four and that right there my
01:14friend is going to be really what's called humility when it comes to selecting your weights today
01:19pretty much throughout this entire week anytime you see the four and four you're going to realize
01:23that you're going to probably have to go down and wait because it is slow and steady all right last
01:28one take your arm across a quick shoulder stretch and then we'll get the chest opened up and then we
01:32will get to work so hopefully your upper body is feeling good hopefully you did your mobility
01:37flexibility yesterday you better have take your arms back open the chest up
01:42whoo and then we're going to get going on this one so let me explain the format forgive me five
01:49because it is your last format that we're adding on we're taking the burnout and we're bringing it up
01:54to the top the very first move you're going to do instead of called a burnout it's going to be called
01:57pre-fatigue burnouts at the end we're going to light the match at the very beginning to get the muscles
02:02really fired up so for instance today your first exercise is going to be a push-up four and four you're
02:08going to go four down slow four count up slow then you're going to go into the weighted aspect of it
02:14you're going to do chest press three and one and you're going to do that four times for 40 seconds
02:19did you get that so all right so grab your weights and this is this is how this is really going to work
02:27is what you need to do is you need to have two sets of weights ready to go so i got 25s and i got 20s
02:32because you're starting with push-ups and you're doing a pre-fatigue you will find
02:37that your muscles are going to be fatigued very very quickly as you go into those next four
02:43weighted sets so i'm going to start with 25s and as i need to i'll drop down to my 20s all right so
02:50have everything ready to go we're going to start with push-ups oh my goodness here we go push-ups
02:56are going to be fun four and four so bring it down get the weights out of the way here we go let's get
03:02set let's get ready and we drop down four down slow and then you go up two three four that is
03:11where you live for 60 seconds down slow up two three four now as you're warming up as you're
03:19pre-fatiguing the muscles you can start on your knees to get into that stretch and then you're
03:24going to start to feel the muscles activate and then once you start feeling that you can come up to
03:30the toes and try it down two three four up two three four that is challenging just by itself
03:40right off the bat but again we're really working on that pre-fatigue bring it down two three four
03:48up two three slow stay with that oh my goodness that is a lovely way to get everything fired up
03:58you can bring it down two three four last one and time now this is where it's gonna be really fun
04:07come into your chest press and you're gonna feel the difference very quickly so we're going three
04:14and one nothing's changing on that one drop on down pushing up three two go up two three back down
04:24up two three now you're gonna be here for four sets at 40 seconds so instantly the weight should feel
04:34heavier again because you pre-fatigued the muscles you locked them in very quickly and now you've got
04:41to start pushing up and then down staying with the three and one three up one down count them up two
04:50three and do it again up two three back down oh my goodness my chest is already shaking last one
05:00bring it up two three back down how'd that feel i already feel it as we go through that and remember
05:08it's only 15 second break you don't have very long on that one so pick up the weights let's get set
05:13again ready set go up two three back down what i say at the beginning humility that's the name we
05:25really should just call this format humble because i can feel it and i'm gonna stay in it i'm trying to
05:31go for perfect form every single time and of course you are too but i can already feel if my right shoulder
05:37is starting to lift up that means my chest is fatigued and i do not want to have any sort of
05:43compensation i'm staying in the chest dropping down up two three back down up two three last one
05:54bring it up two three set it down and you got two more rounds to go get these out of the way i'm
06:02gonna stick with my 20s and really focusing again where we're trying to feel it staying out of the neck
06:07out of the shoulder bringing it right down pick them up get set and let's go up
06:12two three right back down if you've been lifting for a while you've done other programs before
06:20and you're like how is it that i don't i can't lift very heavy and you should know that by now
06:25is we're really going for that time under tension so when you lift lighter for longer you're really
06:32going into strength and endurance training right now and that's what we're doing that's why i changed
06:36it up on you you get used to it and then we change it and i am shaking right there as i press up
06:42and down up two three back down last one oh and set it down i can feel my chest starting to go
06:54and a little puff up i like it last one and ask yourself how you feeling this is that point fourth
07:01set where you got 40 seconds and there's nothing left after that here we go press it up two three
07:08back down relax the shoulders we're bringing in something new today so the first thing to go as
07:17you fatigue is what your form you're going to start to shrug up you're going to start to pull a shoulder
07:21up and really your shoulders are trying to help i know that's nice of them but we don't want them to
07:26help so stay right in the middle of the chest up two three back down up two three stay with the tempo
07:35oh tempo should be second nature to you by now got time for two more oof last one up two three
07:46and set that down quick transitions on this one as well because we got a lot of work to do so get rid
07:54of the dumbbells we're going to go into back looped bow pull is your first move for 60 seconds
07:58then we're gonna go rotating row just regular singles on that one so again have the weight
08:05have a couple options on your weights because you're gonna get that pre-fatigued get your loop
08:12for the loop to bow pull remember 60 seconds right here of really standing straight up
08:20opening the chest up allows you to really pull into your back muscles so again you're gonna feel
08:26a little bit stronger because you're doing this at the beginning versus the end so feel that difference
08:30here we go loop bull pull ready set go open up pull back bring it down open up pull back bring it down
08:41you'll notice i went with the green one the medium one today i didn't do blue for a reason
08:46because you got four sets of weighted exercise coming up so what i'm trying to do is i'm pulling
08:54into the medium loop getting some good muscle activation that pre-fatigue before i go into
09:01my weights lifting the chest up and make sure you're pulling back keeping the elbow in line with
09:05the shoulder don't drop it down or staying high lift it up and back feel your back muscles doing all
09:11the work right there back in lift up back down oh make sure we're still staying controlled in your
09:21movement the hips are not turning you're just turning the chest you're opening the chest just
09:26like you're pulling an arrow back look it up last one oh and bring that down now let's see how this
09:35goes into your rotating row rotate them up back down no count on this one just lifting up and right
09:43down we get to rep out a couple singles here we go ready set go lift up back down lift up back down
09:54remember even when we have no count you're not rushing through this you're lifting up and you're
10:01releasing down lift it up and releasing down keep the shoulders relaxed if you're lifting the dumbbell
10:07i know i said start lighter but if you're lifting the dumbbell up towards your armpit remember that's
10:12not heavy enough so make sure you're lifting heavy enough the weights are heavy enough to activate those
10:19back muscles and release lift up back down good three two one set it down stand up
10:30little torso rotation anytime you have a bent over movement you want to lengthen back out
10:35then we come down again i'm gonna stick with these i think i get one or two more out of here
10:39get your feet set ready set go lift up and down up and down remember if you need to you can always
10:51kickstand a foot split that weight difference split that weight balance so you don't feel any pressure
10:59in your lower back we're working the upper back though big back muscles right here to lift up
11:04back down lift up and down lift straight up and back behind you whoo you feel it oh i like that
11:14pre-fatigue it's kind of fun nice change up yeah lift it and down two more last one
11:22and release it i'm gonna drop down so i cannot have any momentum i fell in that last rep i was
11:31trying to get a little bit momentum to lift up so again all about your form here here get ready get
11:37set and go lift up back down lift up and back down same rules apply no matter what weight you're doing
11:46though you know it want to squeeze the shoulder blades up and back like you're trying to pinch
11:51a pencil right between your blades so if i'm lifting up elbows are back squeezing up and back
11:58and then right down and you should feel that by now you've been doing it enough it should feel normal
12:04it should feel weirder if you don't do it that's that's how it really should get to this point
12:09more weirder straight up and straight down last two last one lift it up and set it down
12:20whoo how's your back feel starting to feel big starting to feel good get that nice pump
12:28round four let's finish this off get ready get set go lift up back down same rules apply though keep
12:37your chest lifted as you fatigue you're going to start to bend over more again all those compensation
12:43movements to try to help but we're focusing on the muscles that we want to work back and release
12:51lift up and release good whoo you're almost done you got this one lift it up and back down
13:00that fourth set third and fourth set should be the hardest ones as you're lifting it
13:05back down lift up and down three got last one and time whoo nicely done all right this one
13:20is going to be very very lightweight and you're going to find out why lateral raises we're going
13:26shoulders longer lever so you know what that means further away from your body so you're going to start
13:32with a looped lateral raise pulses that's where your elbows are going to be 90 degrees giving me
13:39the little pulses i guess that's the first minute and then you're going to go regular lateral raise
13:44you got to go all the way out and all the way back four and four slow up slow down i can tell you
13:52right now tens aren't going to last very long i'm going to start with tens and i guarantee i'll end up
13:57with fives grab your loop let's go ready set loop pulse pulse pulse it again this should feel pretty
14:07good because you haven't done this without being a burnout so this is your first exercise you're like
14:13cool i can do this all day well you won't but it's going to be that reverse of doing this first and then
14:22going into the weight exercise so again think about what we're trying to do here the pulses
14:27there's no full bottom where there's slack in the loop and if you don't you can't get to the very top
14:33that's not the point you're pulsing and trying to stay in the middle as much as possible still keeping
14:39that 90 degrees right into the elbow as you lift up back down yeah you feel that right there that again
14:47is that muscular activation pre-fatigue that we're working on lift up back down less than 10 lift up
14:57and down you got it three two one this will be fun again i don't know how long i'm gonna stick with the
15:07tens not very long we're gonna see four up four down all about the slow pace and control get ready
15:17get set and go up two three four down two three forever that's what it feels like you're gonna
15:27feel very slow on this you're like oh my gosh what is going on so again let's focus though on what
15:33we're supposed to be doing kickstand a foot if you need to lifting up right back down see i told you
15:37it wasn't gonna last very long and that's a good thing i like that lifting up two three four down two
15:47three four that is slow controlled movement right into the shoulders you got time for one more lift
15:55it up two three four last one set it down quick little shake how'd that feel it's a lot i know grab
16:06your weights we're going right back to it let's get set let's get ready and let's go again up slow
16:14down slow the number one thing that you are going to have to remember on this one is to not shrug your
16:23shoulders and this is how you look if you shrug your shoulders the shoulders are up you got to relax
16:29keep the chest lifted lift straight up and then come down slow the more you control that the more
16:37you're getting right into the caps right into the shoulders but you got to go slow change your weight
16:42however you need to to go slow up and slow down last one up two three four down two three take the
16:55break how's it going can you stay with the weight i'm gonna try i'll be at fives by the end of this i
17:01know i will and i like it that means i'm working it here we go ready go up two three four it's right
17:09there at the top and then you have to come down just as slow i know you want to come up quick and
17:16you want to go down even quicker but that's really not doing you any good so work on that up two three
17:23four down two three four shoulders should be burning as you lift up and then you come down i'm
17:34gonna try to finish this set so bring it up two three four got time for one more lift it up
17:45and down eight yeah that was it ah oh my goodness i gotta stick with the fives because i got nothing
17:53underneath that i gotta do it here we go fourth round lift it up and arms to the side let's go up two three
18:03four five pound weights never felt so heavy and that is exactly the point of this format is to
18:12get to the point where you are likely lifting lighter than you have at any point in this workout in this
18:18program and i know that might seem a little bit weird but again remember we're trying to increase
18:23time under tension and ask more from your body and this is exactly how we do it changing the format up
18:29changing up that tension the time under tension is doing the work lift it up two three four yeah let's
18:40just do one more why not lift it up two three four last one oh and bring it down how's your shoulders
18:50feeling goodness gracious all right let's finish off with bicep shall we we're gonna need your loop
18:58for the w curl pulse that that means elbows are in close you have flare your arms out and you're
19:05gonna stay pulsing into your bicep curl then in terms of the dumbbells regular bicep curl we're gonna go to
19:12the tempo up two down two so again choose whatever weight you think you can start with we'll see and
19:20then we see how long that weight lasts i'm gonna start with 15s and we'll see here we go w curl
19:26pulse ready set go pulse it remember same thing just like you did in the lateral raises no bottom
19:33no top so think about staying close to your body and just that little pulse and pushing your arms
19:39outward when you push them out this way create that w shape that gets even more into the bicep you start
19:46to really get some isolation there you get some blood pumping uh-huh you feel that yep right there
19:53and down pulse it up keep your palms open as much as possible as you lift up back down blood is pumping
20:01into the biceps that's what's basically happening right now 60 seconds of this too
20:08lift up down pulse it no bottom no top do not come all the way out of this
20:13try to keep tension in the loop as well mm-hmm mm-hmm sometimes there's just no words they're just
20:20gonna make some mm-hmm sounds in three two one get rid of it we're gonna see how this goes again
20:31starting with 15s on this and stay at two and two as long as you can before you gotta drop the weight to
20:40a lesser weight get ready get set and go up two down two back to your two and two the number one
20:51thing that's gonna happen very very quickly again because of that pre-fatigue is your elbow is gonna
20:56start to flare out you're gonna try to get some help from the rest of your body so you gotta lift up
21:01two down two up two full extension all the way down i want to see full extension down doesn't mean
21:10you lock out your elbow just means you let the weight settle down lift it up two back down not
21:17staying very long of these i can feel it last one right here lift it up two down two let's go three
21:25more we got four blocks to work on this one just like that just like everything else four sets four
21:32blocks four exercises it's all you need here we go round two ready set go up two down two yep even at
21:4312 12 and a half pounds it is a lot right now that is slow into the muscle and i can tell you right now
21:52i will be dropping again again a good thing that's what i want i want to get to the point
21:59where fives are all i can lift through some of these exercises down two lift it up two down
22:09two you got this straight up straight down oh got it last one lift it up and back down drop setting
22:21this is called running the rack as you just start running down because that means it's working
22:27straight up two and two you got two more to go get ready get set go lift up two down two and every
22:36time you drop a weight in terms of lessening throughout this whole program you're in week seven
22:41isn't it always funny how when you do it you're like this is gonna be easier and then you pick up the
22:46weight that's not easier it still feels very heavy these 10 pound dumbbells feel like 20s to me right
22:53now feel like actually more than that that means they're working that means the muscles are fatigued
22:58and there's just really not much left stay with it up two down two don't rep them out stay with it
23:05back down you got this come on lift it up back down in three two one i'm gonna try to stay
23:14i'm gonna stay with those as much as i can a little quick shake last one and then you're done
23:20this is how we finish it off that's how we kick it off week seven that's how you finish off the biceps
23:27let's go up two down two 40 seconds left to finish so there's no room for error no swinging nothing else
23:38if you are struggling to the point where you having you're having to lean back and you're having to get
23:42momentum lighten your weights i told you check your ego lift up back down stay with this up two
23:50down two finish it lift it up
23:56straight up straight down come on you got this less than 10
24:03straight up time for two more lift it up two
24:07down two down two last one and time is done and then just hit hit and do whatever you need to
24:20do to pull the weights back let's stretch it out oh my goodness that is a really fun way
24:28i mean fun i'm sure isn't the word you're thinking of but i had fun
24:31is a really good way to kick off week seven on that one new format new tempo all sorts of fun
24:38things and you'll notice that we also are going through shoulder stretch you're also bringing in
24:46other tempos so you're gonna start seeing you're seeing everything at this point because you've been
24:50working on it and then arm comes up and then just give me a lat stretch bring it down to the side
24:57other side chest up
25:02other side shoulder drop
25:08that format's gonna be really hard in the lower body
25:12so you have that to look forward to this week so open up and
25:20ah the fish off with your chest interlace back push up
25:24ah and just like anything remember as we bring in new move new format new tempo all that stuff
25:30the very first time you do it you're trying to learn you kind of have an idea of what's going on
25:34just like from day one but stick with this you're doing so good stay in this and just keep pushing
25:41through that challenge of the drop sets leaving your ego at the door understanding that this is all meant
25:46to make you stronger we're in the last two weeks of this program so stay with it i'll see you right back
25:51here tomorrow for lower body good job
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