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Dirty Soul
  • 7 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00week six day three total body coming into this after a brutal upper and lower body day so that
00:14means you're ready for this and remember as with the total body coming into the middle of the week
00:18this is really helping into that endurance train so that's the focus on today not a lot of new
00:23stuff on this is meant for you to get as much as you can out of every single exercise for the
00:29total body so let's take the feet out wide come into a side lunge bring it down to start just
00:36lengthen the legs out first bring it up to the other side oh how's the legs feeling i feel it from
00:44two days ago i really do other one and then this time you can go ahead and start to add in rotation
00:49so you bring your opposite arm over open up other side bring it up again upper body might be a little
00:56tight so you don't even have to extend your arm you can just do an elbow up and rotate open last
01:01one bring it up bring it out and let's go into your favorite warm-up exercise inchworms so bend your
01:09knees bring it down into your high plank remember you can bend your knees as much as you need to
01:14to stretch out the hamstrings but really think about that if you're bending your knees bringing
01:18it down stretch into the hamstrings and then bend your knees to come down high plank push back roll up
01:26last one stay in the high plank then you push back into downward facing dog alternate calf stretch
01:34and then i'll come into the high plank by rolling your spine up into a cat stretch then push back into
01:43the down dog so you feel the roll on that tuck your chin arch and roll up bring it back you got time
01:52for two more arch up that feels so good last one roll it up and knee down let's get to work all right
02:05here we go so single arm squat clean to press as you've been working through this remember the feet
02:11are wide it allows you to sink down you're going to lift up drop underneath the weight push up into
02:16your overhead press bending your knees to bring it back down and then release it that's with the
02:21weight so grab the weight accordingly a second exercise you do not need weight for we're going
02:28to go into the legs working on the endurance is going to be the side step squat triple pulse
02:33two three step in step out one two three tons of fun on that all right so let's go into the uh
02:45into the first exercise with that single squat clean press what i really want you to focus on
02:52making sure the feet are wide enough to sink down into the squat keeping the chest lifted so grab your
02:57weight you're going to lift up drop underneath and press overhead here we go ready set go lift up drop
03:05push up bend your knees to catch the weight bring it back down remember we take our time on this exercise
03:12to make sure we do it correctly not just bending over to picking the weight up you're squatting
03:18down to pick up the weight lift up press back down and reset before every single exercise lift press
03:30down reset make sure the legs are working the entire time on that and as you press into the overhead
03:39the knees are bending that's that little push press up to the top back down reset lift up
03:46press down reset again good time flying on that less than 10 lift up press down you got time for one
03:58more lift it up press down and good job move that out of the way go right into your squat so remember
04:07on the squat as you step out you're going to pulse three times try to stay loaded the entire time
04:14so here we go step out ready set go one two three step over one two three this is the goal to stay loaded
04:27the entire time that's a very long time to stay in a squat so if you need to you come up out of it
04:33you step over you pulse three times and what the challenge is happening here because you go from a
04:39squat in the first set or the first exercise back into pulsing squats is exactly what you would think
04:46endurance so that's why the exercise is to get pushed together down pulse three times but your butt stays
04:53down chest stays up so nothing changes just because it's body weight last one and
04:58that's where you feel it in the quads telling you all right and then the mean thing is i just have
05:09you come over and do the other side but now make sure your feet are wider allows you to drop down
05:15we're working in three two go lift it up bend your knees press up back and down we remember to have
05:25that split second hold at the bottom so you're not just dropping the weight you're setting it down
05:31that allows you to lift up down and set lift up press back down arm is out the other arm could be out
05:42for balance that helps a little bit of a counterweight if you choose but you're not just letting it hang
05:46you really focus on core stability with the balance aspect of it lift up press back down
05:55do it again up press back down make sure you're bending your knees think of your legs as shock
06:02absorbers so you don't just take the impact into the joints you take the impact into the muscles
06:08as you keep going lift up press back down got time for one more up press back down nice good job
06:20all right still working through it you don't need that get that thing out of the way i don't want it
06:27i don't want to do these either but you're going to do it here we go get ready get set let's go
06:33three two one step three two one try not to let your body weight go forward you're going to feel that
06:43as you're getting tired you know exactly what's going to happen your knees are going to start to push
06:47forward and i can feel that the minute i do it so that's a good reminder that you don't want to do
06:51that but you load up the legs even if you have to step a little bit wider that's okay three pulses
06:57step down so if you feel like your knees are starting to push forward take your feet a little
07:03bit wider so you can really sink into the legs three step down three and pulse oh my goodness
07:15keep everything in core is in chest is up it's all right so if you look down a little bit but
07:21make the legs do the work oh bring it down you got it you got it you got it stay with it
07:28and last one pulse it three two one and shake it out okay second block i know this is mean sumo jump
07:42pulses more squats and then you're going to need one dumbbell i know why i put the 20 away oh because
07:49i don't want it 15 is what i want so sumo jump pulses your second exercise it's gonna be a little
07:54bit different we are stepping into the forward lunge step forward lunge push back hammer curl we've been
08:02doing reverse lunges throughout the total body set to do that exercise where you step back you step in
08:08and hammer we're just going to change it to a front stepping one but first feet wide into the sumo
08:16little pulses down low ready set go down pulse and up and on the pulse it's just a little bit of a
08:26movement so you have options on here if you remember if you can you can stand all the way up if you need
08:31to but otherwise i want you to give me a little pulse at the bottom and then you'll see on the
08:37little jump that your toes don't have to leave the ground you're just lifting up and then what you're
08:43doing is you're just going pulse it pulse and if you have to remember pulse and then stand up pulse
08:52stand up i know back to back that's mean of doing those triple pulses into the sumo
08:59but you didn't choose this for my niceness you choose this you chose this how about that for grammar
09:06you chose this because it works lift up down oh my goodness in three two one
09:15yeah it just sometimes there's just no words all right forward lunge step back hammer curl
09:26forward lunge step back hammer curl one side only ready set go step forward push back hammer curl
09:35step forward push back hammer curl remember the elbow stays locked in towards the body on your hammer curl
09:43and you're set your body weight is set forward that allows you so when you're pushing forward
09:49you're stepping loading up the front leg pushing back hammer curl forward back hammer curl no swinging
09:59no momentum of the dumbbell forward back hammer curl
10:06whoo you have that pace a steady pace not rushing through this just enough to keep moving
10:16again always going for constant movement to where you don't have to do a couple reps and stop
10:22you can maintain 60 seconds of work that's the goal that's the focus last two last one
10:30and bring it to the other side so grab the dumbbell of the way we're going to switch sides make sure as
10:38you're stepping forward we switch our feet and the same same rules apply on this side as the other
10:43side curling it up ready set go lunge forward and curl whatever your hand is doing if it makes it feel
10:50you sometimes you have a preference of letting your arm hang other times people like their hand on their
10:57hip so whatever feels good for you whatever helps you not have any sort of momentum step forward step
11:04back curl up step forward step back curl up your legs should feel heavy because of everything i've already
11:15done to them this week and this workout so take your time down lift up curl up down step back curl up
11:27keeping the elbow close you know all those rules and i just keep repeating those rules over and
11:33over and over again because it's easy to forget especially as you fatigue you got it less than 10 down
11:40lift up curl up in three two one good job but don't forget you gotta do that second set of your sumo jump
11:52pulses so get your feet wide get set say a little prayer whatever you need to do get ready get set go
12:01bring it down little pulses get your feet set however you need to in terms of adjusting it's very easy
12:11to come right back into old bad habits as you fatigue so if your feet aren't wide enough and you're pushing
12:16your knees for you're really going to feel that please save your knees you need them for later down
12:21and pulse a little bit of movement and a pulse is exactly that it's not a full jump it's just a little
12:28pulse a little bit and if you can't do that i want you to come down pulse lift up down pulse lift up
12:38whatever you gotta do to finish this off lift up oh yeah that's great stay with it down and lift
12:50down and lift that's all i got so i'm gonna pulse and then i come up to the top that's exactly how it
12:56should be burning out three two one and pull your shorts down because they hike up a little bit all
13:07right third block of work second exercise i'm going to show you first because you're standing up for this
13:10one you're going to step into it body weight only reverse lunge into your calf raise so we're going to
13:16see how the legs feel as we go into that but the first exercise you will come down to the floor and
13:20we've been working through these iterations throughout the entire program high plank lift into the
13:26pike lifting your leg up shifting your body weight towards the front knee comes towards your elbow
13:32push back pike reset remember as we lift up and as you've been working through this is you're trying
13:39to get as much extension and height up bringing it back staying low all right so here we go ready set
13:47go pike up knee towards your elbow pike back reset take your times and make sure you're alternating right
13:56here bring it around back up reset this is slow and controlled movement so i don't care how what your
14:07speed is i don't care how many you get in the 60 seconds it is all about really trying to lift up
14:13back down think about how you've progressed into the sixth week and if you need to you go what leg lift
14:21knee to elbow leg lift down if that's too much you should be on your knees right now going knee lift
14:29and back into it otherwise let's get the lift up bring it around back and down lift up knee forward
14:39back and down last one lift up back down and push back onto your feet we're gonna go single side just
14:53one reverse lunge into your calf raise take your time on this one so you have your balance ready set go
15:01reverse lunge leg lift and try to keep the heel lift into that calf raise slow as you lift up and if
15:13we go for momentum you're gonna lose your balance so you go slow lift down if you need to what's the
15:21toe tap for toe tap is for balance so if you go into your lunge again range i don't care about range i just
15:28want to see a good lunge step in heel lift step back if you can you bring your leg to the lift up
15:36into the front that's going to help a little bit with the momentum into the calf raise then you bring
15:42it right back down lift up down lift up down good you're getting it straight lift 10 seconds left
15:54to lift up and that's really as you get into the last ones and you don't have any balance left that's
15:59a good thing last one oh stay standing up we're gonna do the other side while we're up here then
16:05we'll come back down i don't know about you but balance is just done that's such a good thing i love
16:11it because that means my body is working make sure you switch sides get ready get set let's go
16:17drop down lift up drop down lift up again find a pace that works for you a pace that you can set
16:28and that you can keep lift and down lift and down
16:35and you should be feeling all those squats and if you feel like you're getting your balance you're
16:42losing your balance remember it's probably because you're going surfboard make sure you're stepping
16:45back long enough so you can sink down lift up sink down lift up
16:51nice down lift down lift we're going for the endurance training that's why there's not a lot
17:01of weights in this one working through it oh goodness up and down you got less than 10 try to get
17:10the heel off the ground as much as you can oh three two one oh goodness gracious coming down to the
17:21floor back into your high plank again let's try to get some length try to get your leg up and then
17:28feel the difference of your leg up as you shift your body weight forward to the knee ready set go
17:33lift up shift forward back and down lift up shift forward back when i say shift forward it means that
17:47you're still just bringing your shoulders up over your hands into the high plank you're not pushing
17:52over the hands by any means not yet that comes next week there's your foreshadowing of a progression
18:01bringing it up and back good 30 seconds left take your time on this give me some beautiful length
18:10long lines back down and up stay with it lift it up back forward lift it up down you got it stay with
18:24it keep the pace as much as you can lift it up in time for one more lift it up and time come down stay
18:36down you can stay on the floor last two exercises you're gonna stay facing down because you're gonna
18:43go into tricep push-ups pushing back into your frog knees or toes and then we get to free fall
18:51to finish off remember we really want to work that posterior chain lifting up as much as possible
18:57squeezing that backside for a nice little core total body finisher but first hands underneath how your
19:04triceps progressing i know they're maybe a little tired from yesterday but you can do it so think about
19:09really trying to keep the elbows in close working through them let's get set knees or toes feet wide
19:17and let's go drop down push back down push back this is not about speed here this is about perfect
19:28form on your push-up down really try to squeeze the elbows in as much as possible knees or toes if
19:33you're on your knees you push back into your down dog but if you started and i said this on week one
19:39that would help you get to the point where you can do some tricep push-ups and we're getting there
19:43so remember just really keeping the elbows pulled in towards each other pushing through the palms
19:49of your hands down and up so even if you go if you started a micro and now you can go a little bit
19:55deeper that is called progress so bringing it down push back down push back the more you practice
20:06knees or toes the more you're gonna get it no matter what you get to the point where you gotta drop to
20:12your knees because your arms are shot that's how it's supposed to be in three two one come all the
20:20way down into your free fall get everything adjusted get everything set heels together knees out arms into
20:28goal posts and then we're gonna lift up remember you don't have to lift very high three two one lift up
20:34and back down yeah not very high on the lift but the more you focus on this and the more you think
20:42about you should be really trying to get your upper hand your upper body off the ground so if you lift
20:46your arms up that's then you naturally gonna pull your upper body up and then you squeeze your booty
20:52to lift your lower and you're gonna feel that that squeeze of the lift and then right back down
20:57it's not a huge movement i've said that from the first time you've done it but really try to push your
21:03heels towards the ceiling and the more you focus on that the more you picture that to try to push
21:10your heels up towards the ceiling the more you're gonna get a little a little bit more height out of
21:14it so lift back down lift back down good whoo such a good one it's so small of a movement but it works
21:27every time get the lift and down in three two one push up bring it back two more exercises
21:36you're almost done which it looks like it so here we go tricep push up get set knees or toes get ready
21:47feet wide go drop it down push it back drop it down push it back again take your time
21:56to bring it down pushing through the palms of your hands as you come down to your tricep push up
22:02knees or toes and then push back that's a release of your upper body that should feel really good to
22:07lengthen back out and then you come right back into the push up bring it back into the push up
22:13and this is that point again where you should have to drop to your knees i don't want you to give me one
22:18rep on your toes and take a break you'll see i'm on my knees i want constant movement the entire time
22:26that's going to keep the volume pushing through and going for the muscular endurance bringing it back
22:33and down stay with it back oh goodness come out oh less than 10 stay with it
22:43and three two last one and back free fall to finish off again come on down get yourself situated
22:54get your clothes all put back together and then let's really see let's really see the heels go
22:59towards the ceiling ready set go lift up and back down you'll feel if your feet are falling
23:06because it's going to be a lot harder to lift off the ground like if my feet are down the way they are
23:11right now i can't get my legs up as easy so the minute you pull them up and you stay in that 90
23:17is a lot easier to get up and push your heels towards the ceiling back down last one come on last
23:25exercise finishing this off and you should feel done at the end of every workout here especially total
23:34body you should feel done as you finish this lift up and release get the squeeze squeeze up and back
23:44down almost there lift and down heels up 10 seconds lift and down stay with it in three two and one bring it down
24:02one more push up to a child's pose if you would please and sit back all the way open up
24:12actually feel lovely walk your hands away
24:16and then you release that take one hand over the lat stretch oh my goodness
24:27there's there's just something i know this is the second week we've done that
24:32of putting total body into the middle of the week but it is switch sides a whole different animal
24:38when you put it in there but that's why i did it keep challenging you
24:44all right hands underneath butt up downward facing dog if you would please alternating heels down
24:56little calf stretch whoo down
25:01and then walk up take your time slowly push your weight into your feet and then just hang
25:12and then you can bring your arms up give your elbows a hug
25:16whoo try to lengthen and straighten your legs out feel the stretch down the hamstring
25:22getting the whole backside opened up uh-huh
25:26take your time roll up slowly let the blood flow out of your face
25:34and then give me a chest stretch pull it back all the way back open up shoulders
25:39chest a little bit of everything
25:41oh and you survived you can mark yourself as safe
25:47from surviving total body week six sweat everywhere per the usual that was a lot of fun
25:54all right so you are cruising through this you got day four coming up tomorrow by now you know
26:01what's coming you know what to expect so get the rest get the recovery between now and then
26:06because you're gonna need it and i will see you tomorrow nicely done good job
26:10you
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