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Dirty Soul
  • 7 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00oh you made it to the end of week five i knew you'd get here day six coming up it's core cardio
00:12it's a little bit different right this whole week has felt that way and that's completely okay and
00:16as you come into today it's gonna be no exception because remember you've been working hard your
00:20body's gonna feel fatigued so if at any point during these exercises which you've done them
00:24before if you feel like you have to drop down do those modifications sooner than later totally okay
00:29all right so let's get into the warm-up give me some torso rotations to start heels up toes down
00:35big turns this should feel pretty good because i mean you didn't do upper body well you did do
00:41upper body yesterday didn't do lower body yesterday that upper body as a that mofo felt pretty good
00:46now you're gonna feel that one on this next one but remember we're just working to strengthen
00:51everything work on the endurance last one and then let's go into some inchworms so step your feet
00:57right underneath the hips bend your knees drop down walk your hands out we're gonna load everything
01:03up to come into the plank because you know we got planks today in some form or fashion that's just how
01:09core cardio works roll it back up bring it back down all the planks all the time last one then i want you
01:19to stay in the plank stay right here open up to one side you're gonna load up your shoulder lift up
01:26and then come back around other side take your time on this one we're just going smooth controlled
01:33movements as you open up one more each side open last one open up again and then push back downward dog
01:45little calf stretch alternating sides lift your hips up lengthen out feels lovely one more
01:54and let's get to work okay ready let's go we're gonna go into weights first so a dumbbell is one
02:06dumbbell is what you need we go into weighted flutter kicks that's gonna be your first exercise this is the
02:10one where you can go a little bit heavier because you're just gonna hold on to the dumbbell that static
02:14hold with your dumbbell so i'm gonna start with a 15 on that one second exercise you're gonna flip
02:19over go into plank heisman's remember hands right up underneath we go into that high plank and you're
02:23going to threes one two three you're gonna hold for that split second and you're gonna load it back
02:29up to go into the move as a reminder 45 seconds each exercise we superset these so it's very quick
02:35transitions so you have the weight ready to go remember at any point if you need the modification
02:40in terms of your flutters you're gonna go that alternate heel tap but let's grab the weight
02:45hold on to the dumbbell secure it get your feet out we're going flutters in three two go start slow
02:53go controlled and remember all the different ways you can modify this move if you're not pushing the
03:00dumbbell up in the crunch the dumbbell is helping you anchor your upper body into the floor if you have
03:06your feet up high and that's still too much what should you be doing alternate heel taps but on the
03:11flutters we're not going those big movements sometimes on flutter kicks you see the leg come
03:16all the way down and all the way back up i don't want that i want right here and if you want that added
03:21it's because you feel kind of fresh right now if you want that added a little bit more work then you
03:27bring your feet a little bit lower crunch a little bit higher but either way you should be feeling
03:32this on those little kicks three two one set the weight down coming into your plank heisman remember
03:39on that high plank hands staying right up underneath the shoulders the whole time we're going three
03:44times on the legs bringing them up so load everything up working ready set go one two three hold the knee
03:53one two three hold the knee you have that split hold and then you come right back up you can go slow
04:00whatever you need to do but here's the most important thing you know what i'm going to say
04:05is you stay in the plank even if you're on your knees holding the plank and if you're just holding
04:10the plank and you've been doing this even start to think about lifting the leg up go one two three
04:16and then hold all you're trying to do is create instability by lifting a leg up one two three and then of
04:24course this also spikes the heart rate lift it up one two three one two three nice coming up five
04:33seconds last one and time roll it back over grab your weights going again and remember the dumbbell
04:42this can be your anchor and you can lift up to get a little added resistance into the core whatever
04:48works for you ready set go flutter in terms of your weight that's all we want to do is we use the weight
04:57to give us a little bit more but whatever is happening here this is where all the work should
05:02be going on right here in the middle that's that move right when we go in planks we're doing core moves
05:07which is all the way around but right now we're really trying to work the abdominals right down the
05:12middle and that's what everyone always says i want how do i work my abs more this is how by lifting up
05:18and if you start to shake which is what i'm doing when i lift you can always drop your head down if
05:24you do that and you feel pressure in your lower back then you go those heel taps right here is still
05:29working and if you can then try to come up into the crunch if you're in the heel tap three two one
05:37into the plank heisman roll it back over get set it just never gets it never gets slower on
05:45transitions it does it you just got to keep going quick get set get ready let's go one two three
05:52one two three
05:54and feel the load into the shoulders right right up underneath if you're starting to push back and
06:03this is what's going to happen as you fatigue remember it's day six you're tired you're supposed
06:10to be tired and if it gets to that point and you need to modify then you drop down you hold it as
06:16long as you can come right back up go back to work up bop bop one two three one two three finish this
06:26off 10 seconds left one two three one two three nice three two one and nicely done all right
06:39i got one new move for you that'd be fun to just throw in just a little new move for you but go
06:46lighter on the weight if you would please i'm going to grab a 10 for this it's called a pullover crunch
06:51that's your first move and then second move is going to be knee to elbow pulses that one you've
06:58done you know what to expect on that one that's where we stay but here's the pullover crunch
07:02hold it on to the dumbbell just like you did in the flutter kicks i want you to have your feet up
07:0890 degrees reach your arms overhead and right when you feel the length in your abdominal wall
07:13you come up into the crunch extend open crunch back up weights only upper part of upper body only
07:22right here ready set go open and close and what you want to focus on here is coming up into your
07:32crunch at the same time the dumbbell comes up oh and there's the shake if this is too much to have
07:39your feet off the ground then push your heels down and load up and push up and what i mean by that is
07:46this is the load you do not have to go over your head so far like we do in a pullover even though i
07:51call it the pullover crunch you're still bringing it about halfway and then you're going to crunch up
07:57pull over into the crunch just enough to feel the length right down that abdominal wall
08:04and then you lift up in three two one and this putting these two exercises together is going to
08:14be how you're really going to feel the endurance push into the core knee to elbow pulses little tiny
08:21movements ready set go pulse tuck your chin relax everything else and just crunch in what's the option
08:32here is feet down still staying in the crunch your hands are to your your temples right and all you're
08:39doing is pulling your elbows in and crunching up do not put your hands behind your head and pull it on
08:44the neck i don't want that just little crunches here but try to stay lifted the entire time as opposed
08:51to letting your head drop all the way down to the floor don't do it stay right here you've been doing
08:56these this is your fifth week you know these moves you know how to do them try to get your elbows up
09:01towards your kneecaps as much as you can in three two one and you just put your hands on your belly and
09:11say ow and grab the weight because you got to do it again get ready get set feet down or feet up ready
09:21ready set go bring it over crunch up go slow and controlled on this one again the pullover is meant
09:32to just feel the extension right here right at this point is when i feel the longest that my abs are
09:39going to be so i feel everything lift up and that's the way i know i'm ready to go then to
09:44crunch right back up feet down or heels down the focus is right down the middle of your abs lift up
09:53and back down lift up and back down make sure you're breathing oh yeah that feels great in a painful
10:04awesome sort of way open it up last two last one and good set that down stretch it out you can push
10:15your stomach up and feel the arch in your back that should feel pretty good and then we reset
10:20back to knee to elbows pulses ready go pulse little tiny pulses little tiny pulses just little ones right
10:29here and what you what's happening as you fatigue your elbows are coming lower they're not going
10:35towards your knees anymore they're going towards your thighs if that's happening you got to focus
10:39on really trying to get them up and that's going to be hard because of this right here so all you got to
10:43do is drop your feet down and still stay in the pulse as much as you can right down the middle that's
10:51burn stay with it that just hurts so good crunch it crunch crunch you got 10 seconds left lift up
11:03keep breathing in three two one oh and just reach out how is that sometimes if you just slap it it helps
11:15okay we're gonna go no more weights so push that out of the way you're gonna go into a plank low plank
11:23swimmers i wish i could do them laying down but i can't and then you gotta go into bear sidewalk
11:29and if if anything you can say i'm nice today because it's just a straight bear sidewalk all right
11:36walk to one side walk to the other side plank swimmers you're gonna go hands right up underneath the
11:42shoulders here get your feet wide enough move the weight out of the way get your feet wide enough
11:47that allows you to swim your arm around knees or toes whatever you do get the platform get the
11:54stable platform to work from and let's go bring it open and then the other side slow and controlled
12:02remember you gotta squeeze everything even on the back side which sometimes is a little weird to think
12:07about but the more you squeeze your butt and you squeeze your legs your quads your thighs
12:11everything lock everything in and you're gonna find that helps as you open up and then you swim
12:18slowly around you can call it swimming you can wax on you can wax off whatever it takes but try not to let
12:25your butt come up and push and then also open your body to the side if you're doing either one of those
12:31things on your knees this still works right here open up bring it in open up bring it in last one
12:41and time push back into your bare sidewalk again no hopping to the side it's just a sidewalk you can do this
12:5145 seconds you've got this hands underneath get set we're going for a little bitty bare walk ready set go
12:58walk to one side walk to the other side take your time go slow and controlled and if you go too fast what's gonna happen
13:07you're gonna tip over so all i need is that little tiny walk walk to one side walk to the other side focus on trying to keep your knees
13:16floating off the floor if any point you're coming to your modification what was it hold the bare stance
13:22for as long as you're able and then if you need to drop and have that quick little break take the pressure off
13:29the quads you do it and you come right back up and by this point though in week five i want to see at least
13:34an opposite hand opposite leg of a reach so your toe comes off the ground so is your hand you got it
13:41three two one if you've been doing the bare sidewalks or you've just been holding that bare and that's been
13:49your having been doing the modification that's what i want to see okay come back down come into your
13:54plank swimmers knees your toes ready set go swim to one side swim to the other side bring it around
14:03and you'll feel that and think about this again this is day six of a really hard workout week so if
14:13you're like wait last time i did these i was able to do them all on my toes and now i'm having to drop to
14:18my knees that word that i keep using good that's what i want i want it like that because that is
14:24how you know your body is fatigued and you're going to keep working through that fatigue safely to the
14:31point that your body is going to come back stronger and you should know by now that that's exactly what
14:36we do every single week open up bring it back open up last one and time push back same thing on those
14:48bare sidewalks i want to see just a little bit of a lift if you haven't been doing that if you've just
14:53been holding the bear stance give me a little bit of a lift or walk to the side ready set go
14:59sidewalk sidewalk sidewalk sidewalk or what are we doing bear stance hold it alternate lift and you'll
15:11find even we do the alternate lift it's going to throw your balance off again that's the whole point
15:16is to create instability to lift and down lift and down you don't even have to lift very high just
15:24enough to feel the instability fire because then what's happening is your core everything is working
15:30shoulders quads glutes core everything's firing otherwise you walk into the side walk into the side
15:38nice three two one done last block don't need the weight coming down onto your tummy and i do have
15:51one more little new move for you it's called the superman arm reach i want your arms to come out
15:56superman style as you're reaching out now i want you to point your toes toes are staying pointed and
16:01they're going to stay anchored into the floor just like a prone pull but this one you're just going to
16:06lift one arm up and then release one arm up and then release then you're going to roll over you're
16:13going to do arm cross crunches that one i'm not going to show you how to do it because you already
16:17know how to do it and that's just extra work for me so get it get into the movement so plant your toes
16:23into the floor do not lift your feet off the ground arms out extend one arm at a time ready set go lift up
16:31and down lift up and down i want you to try to lift and the more you lift the way you lift more
16:41is as just like anything else as we squeeze our posterior which means you're squeezing your butt
16:46locking everything in and then right back up what you'll find is as you try to lift higher
16:52is you're going to push weight you're going to try to push off the ground with your opposite hands
16:58so that is a little bit of a helping hand get it to lift up but what i want you to try to do
17:06eventually is get to the point where you can actually float both hands and then lift up
17:11that's a lot harder though three two one and just roll over into your arm cross crunch arms come out
17:22tucking your chin lifting up we're going to stay in the crunch as much as we can ready set
17:28go tuck your chin and lift up crunch lift and down right down the middle this has been working a lot
17:36today i know it has so remember just to keep everything comfortable keep everything safe don't
17:43hurt yourself by trying to lift up higher than you need to you don't have to lift very high tuck your chin
17:48and just stay in the crunch and release crunch and release but try to keep your head off the floor
17:55keep your shoulders off the floor as much as you can it's not a sit-up it's a crunch lift up back down
18:00lift up back down make sure you're breathing exhale release and down lift up and down you've got it three
18:13two and one roll back over into the superman so again if you have to float or if you have to put one
18:22hand in the floor to lift up that's fine otherwise try to keep both arms floating off the ground and
18:28lift the other one ready set go lift up and release that is exponentially harder it really is so the way
18:39you got to really think about doing that is to keep everything flexed and lifted just like you're flying
18:44through the air and then you're gonna lift and the lift is going to be a lot less than it would be if you
18:49were pushing up and that's how you know if you're using this hand to help you lift up we don't want that just a
18:55little lift and down lift up and down and then at any point you need to you drop lift up back down but you're still
19:05squeezing everything on the back side lift up back down you've got it in three two one roll it over finish off block four
19:18block four arm cross crunch i love that we get to just roll over every time all right tuck your chin
19:27get your arms out feet come away from your body ready set go lift up and crunch in and this is how you can
19:34make it a little bit harder if you really really want to make it just a little more challenging and
19:38your feet have been in really close to your butt you can bring it out a little further and then still try
19:44lift just as much as you were makes it even more challenging right as if it wasn't challenging enough
19:51thanks joel week five day six hard enough keep going always always a way to get a little bit more out of
19:58it but tuck your chin keep breathing and lift lift up oh focus on right down the middle we got less than
20:0810 lift up and down you got it three two one and time for the burnout you know it's coming you knew it was
20:22coming not gonna change that on you four exercises 45 seconds each we're gonna start out in the plank
20:27heisman then you're gonna go into the bear sidewalks then you're gonna go into knee to elbow pulses
20:33and then we're gonna finish right here so you got to roll over so do i roll over into this one plank
20:41heisman right up underneath and look it's three minutes it's a lot it's the end of the week i get it
20:49this is where we push together to finish this deal deal all right so let's go through this plank heisman
20:56get ready get set and let's go one two three one two three bop bop bop don't let your butt drop up
21:06or go up into the air no twerking no movements extra movement we don't want to do extra movement we're
21:12moving enough on this one three one two three one two three one lift it up what's the option
21:22any point right here this is where you can come down to and hold it right there and lift the leg
21:27if you were like there's no way i can do all this yes you can you just do the modification to finish
21:32this off lift it up 10 seconds get ready you're gonna transition bear sidewalk coming up in three
21:44two one just come to the side and start to walk i know that's a long time to stay in a high plank i
21:51get that and this should be burning right now but that's the whole point is to keep pushing you keep
21:55challenging you even if you're just holding the bear right now that's still challenging as you walk over
22:02and then walk back and remember what the option was is you can lift up and go opposite right here
22:09if there's just no way that you can do the bear sidewalks this is your option to lift up lift up
22:17lift up lift up you got it walk over walk over almost there halfway walk over coming around
22:27uh knee to elbow pulses in three two flip around knee to elbow pulses right into it and think about
22:36that it almost feels in a way easier doesn't it because you take the pressure off your shoulders
22:42and you're like crunches i can do crunches all day even though you did a lot of crunches already and
22:47that's where you're feeling it but if you get to this point and you're having to drop down what should
22:51you be doing heels should be on the floor and focus on keeping your shoulders off the floor
22:58for the rest of this burnout right here lift it up and bring it up and if you're getting to that
23:05fatigue point and you're starting to drop down that's okay tiny little pulses just a little bit
23:10of movement whatever you can to keep moving because we're gonna finish with arm cross crunch and that's
23:16even more crunches ready set go tuck your chin lift up crunch oh that's just mean i know but finish
23:25this and it doesn't have to be a lot look at it crunch just a crunch and release lift up and release
23:32you're almost done but squeeze right down the middle as much as you can not the neck lift
23:39crunch up you got it come on i know you can do it we're doing it together finish this off finish off
23:49week five lift up 10 seconds left lift and down and release you got this three two one and down
24:03and then let's stretch out real quick arms above the head toes below the knees and try to lengthen out
24:11you've been crunched in a lot so lift up now you can bring your spine up that feels great
24:19all the way up and then legs can come out arms out little starfish pose or the dead joel pose
24:27is what this feels like right now and then give yourself a hug knees come up oh oh once you hug
24:38yourself say thank you thank yourself thank your body you can apologize and thank you at the same
24:46time say sorry what i'm doing to you but also you're welcome because it's good for you and then
24:52let the knees fall off to one side arms out oh and you're going to feel some tightness back here
25:00from those lower body days and total body days and core oh you feel it from everything oh switch sides
25:10bringing it down lots of noises also knows you it also means you had a really good week
25:16ah and then all right last time knees in one more hug to finish ah and then release one leg come on up ah
25:34and um i'm gonna stay here because getting up sounds very challenging right now but you have done it you
25:40finish week five you've got mobility flexibility tomorrow and then we're going right into week six
25:46and just like anything else gonna keep pushing you gonna keep challenging but you did so good that
25:50is not easy i knew that was gonna be a tough week coming into this and you just crushed it so be proud
25:55of yourself do your mobility flexibility tomorrow i will see you right back here i will be off the ground
26:01by that point for week six good job but i'm just gonna lay back down right here that's nice
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