- 5 months ago
25 Minute Speed Train BODI Beachbody Workout
Category
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LifestyleTranscript
00:00sticking with our mashup week week six day four coming at you with lower body and you know just
00:13because that dirty mofo format is so much fun we're going to stay with that today because i'm
00:17going to challenge you again to go up in your weights it's only four exercises so that's what
00:22i expect you to do is go heavier today cool all right let's get warmed up on that one feet right
00:28underneath the hips coming out of total body yesterday how you feeling feeling good all right
00:33good even if you said no i'm just assuming you said yes as you bring it out open it back up and in
00:41back out last one and then we're going to bring our feet a little wider that allows you to drop down
00:46into catcher's butt comes down and stretch it out now four exercises you know the format we've been
00:54working through this format for this is our second week in this really think about your weight
01:00selection today and as you go through that you will find those instances where you feel like you're not
01:06progressing as much as you maybe have and bring one foot back into a lunge as we do this sinking down
01:12shifting body weight forward and back and remember as you progress through weight some exercises you'll
01:19go up and wait faster than others and some exercises you won't go up and wait at all that's
01:23fine so give me a little twist open up bring it around and back down twist open back down last one
01:32oh that feels good step back other side and then reset so as you go through that and if you ever feel
01:41disappointed you're like man i really thought that i was going to be able to go up and wait faster on
01:45this exercise and you're not remember it's not about just one exercise it's about the total volume
01:50that we're putting into muscle groups at the same time so no matter what you're still working that's
01:57what it's all about all right so here we go going into swings and as a reminder on this we start with
02:03that higher time 60 seconds so we're going to go lighter weight and then we're going to start to
02:07increase the weight as the time goes down and then you go back the other way so i'm going to have
02:12my weight set up 25 is my starting weight then i'm going to have my 30 and then i'm going to have
02:19my 35 so it doesn't matter if it's 5 pounds 10 pounds in terms of your weight selection what matters
02:25is you're trying you're actually putting some effort into it to see if you can do a few reps just a few
02:33reps of that higher weight that's just increasing the volume that you're putting into your muscles and
02:37that's how you progress so let's get ready into this in swinging so grab your weights pick up the
02:44weight set your feet and let's go drop down lift up remember as we're going into this making sure the
02:51legs are doing all the work and we want to be really careful as you start to increase weight and
02:57think about increasing weight for swings because we're not going to drop down and as a reminder on
03:03this one this is why it's so important i'm always going to tell you is if you're dropping down and
03:06your chest is getting lower than your butt especially as you're starting out you're going
03:10to feel that pull that pressure into your lower back so really think about bending your legs sinking
03:16down and then squeezing your butt up down back up your upper body you shouldn't feel any sort of lift
03:24in the shoulders your shoulders aren't working on this really it's all your lower body is creating
03:30that momentum as you push up and back down lift up back down less than 10 seconds stay with it
03:39down and squeeze and you've got three two one safely set the weight down ask yourself how'd that feel
03:49felt pretty good all right so now we're going to work on adding weight i'm going to grab my 30
03:54five pounds heavier getting set getting ready and here we go drop down lift up this is going to spike
04:05the heart rate as well not a lot of break and it's a very dynamic movement so think about bending your
04:11legs sinking down getting the hips lifted into the air to get the weight up down and lift down and lift
04:20butt is dropping down low feeling the squeeze at the top and down and up
04:27feeling the legs already nice and feel the extra weight up and down good in three two one set it down
04:42move it over if that felt good if it felt safe then you go heavier if not you feel like you've reached
04:48your threshold then stay with it 20 seconds ready set let's go 20 seconds down and lift now i'm 10 pounds
04:58heavier in my weight selection and i can feel the difference down and lift down and lift get your butt low
05:09low though you got it in three two one set it down that got real real fast can you stay with the same
05:23weight or do you need to go lighter so now is that time we're going to start drop setting i'm going to
05:28start with 35 three two go back up to 40 seconds down and lift quick movement down and lift up make
05:41sure you're dropping your butt i'm starting to feel the pull which means my legs are fatiguing
05:46so i'm going to loosen i'm starting to feel the pull which means my legs are fatiguing so i'm going to
05:53lighten my weight down and lift down and lift remember going for total volume even if you stay
06:03with the same weight you're still working down and lift you got this in three two one oh and set it
06:14now we go back to 60 i'm gonna stay with the 30 i'm gonna do the same thing i'm gonna drop set down
06:21if i need to but this way you gotta go to finish it off here we go ready set go lift up back down
06:28and you feel it it is dirty into the legs it's a dirty movement it's a dirty format and you know
06:38why we call it that now so i'm going lighter because i'm feeling the pull and this is where
06:44the more you lift even into week six is you really start to get in tune with your body in tune with
06:51your muscles and this is where you can really recognize when you need to drop down i said it from day
06:58one ego check working through this doesn't matter how heavy you think you can lift it's about getting
07:06it done correctly so stay with it heart rate's up breathe it heavy you got it down and lift down and lift
07:1610 seconds left stay with it you got it in three two one oh my goodness
07:28are you awake now i'm awake all right going right into second exercise front loaded lunge this is new
07:40by the way you've been doing front loaded lunges but you haven't been doing alternate stepping front
07:46loaded lunges so choose your weight take the weight that you have been doing for front loaded movements
07:55and then you're going to have a little bit heavier so i'm going to start with my 20 the difference here
08:02is when you step forward step forward load up your front leg pulse once push back step forward pulse once
08:12push back you're going to load up your front leg grab your weight let's get set 60 seconds and go
08:19down pulse pulse push back step forward load the front leg push back when you step out
08:29it's okay remember that natural tilt forward but i don't want you to lean into it but step forward enough
08:38to where you load up the front leg and remember just like you're doing if we were doing a static front
08:45loaded lunge this is what you would look like so i want you to look the exact same step forward
08:51pulse step back so you're not having to step as far forward as you normally would if we were stepping
08:59back for instance in the reverse stepping lunges like you did the first day of this week bring it down
09:05load up and back down load up and back good you got time for one more each side three two one set that
09:18down because it's your first time doing this if you feel like that you need to stay with the same
09:24weight it's totally okay i'm going to go up a little bit and stay with it so grab your dumbbell
09:29get set ready and go 40 seconds down lift push down pulse push when you push back you should feel
09:42the weight pushing through the front heel that goes into the hamstring into the gluten quad and you can
09:50really feel that front loaded leg loaded up that's why we call it front loaded so think about that if you
09:56don't feel it adjust adjust your weight adjust your form whatever you need to do to feel it into
10:04the front leg nice down last one and push back up to you of how you want to go with the weight remember
10:17this is new it's different but i'm going to try it it's only 20 seconds we could do this get ready
10:23get set and go down lift push back down lift push back you're doing so good this is quick two very
10:36big movements right off the bat i don't got a lot of time with you though so we gotta make it count
10:41down push back you got it three two last one and push back okay i am not gonna do 30s anymore
10:52i felt it i was losing my range i don't want to lose my range on this one i want to rock the legs
11:00let's go 40 seconds step forward down pulse push back that's better i can get a little bit more into
11:08my range and if it gets to the point in my 25 pound dumbbell that i can't get the range then what am i
11:16gonna do i'm gonna drop set and that's what you should be doing too if you start to feel also
11:22that's where it was right there where i'm starting to lean forward too much that's a compensation i don't
11:28want that i want to drop down load up push back drop down load up push back keeping your balance
11:37feet are always staying hip distance apart last two last one push back
11:45i'm gonna stay with that that's good that was perfect that's the perfect weight that i know i can
11:53stay for the whole 60 seconds to finish this off get ready get set let's go forward and back
12:01how are you looking your form should be the exact same as it did on the very first set as you push
12:09forward pulse forward into the heel and then push back do it again down pulse back down pulse back
12:22take your time take your time the pulse is meant to be slow and controlled right there then you can
12:30push back loading up your leg holy legs holy lower body down pulse push back getting close to finishing
12:40this you got it down pulse and back stay with it whoo 10 seconds left lock everything in to finish
12:52safely in three two one step it back oh my goodness whoo that's fun all right sumo sumo squats
13:06whatever weight you normally start with i don't need the 25 i'm gonna go 30 that's my starting weight
13:12i'm gonna increase we're gonna go tempo three and one so have your weight ready to go there's my 30
13:21here's my 35 and here's my 40 and that's what i'm gonna work on so have all your weight set up
13:27remember go for those quick transitions on the sumo you already did the sumo deadlift
13:33now we're just going sumo squat nice and long stride feet way out shoulder width three two one back up
13:44slow that's all i want to see pick them up working and go down two three push up always the first rep i don't
13:56know why i laugh on the first rep i just feel like that's all you can do is laugh through the pain
14:02and it's a good thing down two three push up feel the squeeze as you come up to the top and remember
14:10the squeeze does not mean you lock your knees out you just straighten them up and you really feel
14:15the squeeze then you come down two three push up down two three and up remember core is in
14:26any sort of front load of movement you know it belly button drawing towards the spine everything
14:30is supported that should go without saying by now but i'm still always going to remind you
14:34to be safe and you drop it down two three push up push through your heels uh-huh lift up
14:44and three and one set it down ask yourself how it felt was it good you feel like you can do a little
14:52bit more weight all right well shoot why not i'm gonna go 35 for 40 seconds get ready get set and go down
15:04down two three push up down two three push up i asked you this on day one of this week i'm gonna
15:15ask you again how's your range is your range better when we were doing the front load squat well now
15:19as you go into the sumo squat do you feel are your feet wide enough to allow you to drop down
15:25and get your butt down low down two three push up down two three push up legs are shaking right now
15:37bring it down back up last one down two three and set it down i'm gonna go up to 40 but i'm gonna tell
15:46you right now i got 20 seconds for sure and that might be about it but i'm gonna push it because i'm
15:52telling you to push it safely let's go ready and drop down two three and push up yep it's heavier down
16:02two three push up whoo i got 20 seconds of this i know i can do 20. i don't know if i can do more than
16:10that but that's all i need drop it down down two three last one down two three oh i'm setting it down
16:22i'm happy with that because i got it and i don't want to push it and hurt myself neither should you
16:27so start to climb the ladder back up ready set go down two three push up on the 35 we'll see how long
16:40it lasts same thing i start to feel the pull forward that's how you know that the weight is too heavy
16:48because you're not supporting it like you were at the very beginning like that's about it right
16:53there so i'm gonna set it down grab my 30 and go right back to work now i can feel that i can support
17:00it and still get the weight into my legs remember you're gonna get that volume no matter what and up
17:06whoo two more last one down two three and set it down whoo 60 seconds on the clock here we go
17:22big deep breath in pick it up 60 to finish ready set go drop it down push up remember
17:32that even if you finish with less weight than you started so if i start with a 30 and i had to drop to
17:40a 25 or 20 i don't care even if you're no weight if you're just body weight right now totally fine
17:47but stay with this do it correctly three and up down two three back up i can feel legs are shaking
17:59not a lot left not a lot left in them and up stay with it come on oh goodness
18:08pushing through it to finish you're doing this with me i'm doing this with you it's you and me
18:12two three right back up down two three oh less than 10 come on
18:24you got it last two last one down two three oh oh my goodness and step it in all right well the good
18:35news is you got one left and you also get to lay down so going into bridge grab your weights i'm going
18:42to start with 40. i'm going to work my way up to 50. and remember as we go up in this we're really
18:51working on range getting it up getting your hips all the way up into the sky then also tempo two by
18:58two is your tempo for this one so get your weight set out this way all you have to do is just basically
19:04slide on your back to get the other weight up all right so let's get ready 60 seconds to start it's the
19:11final block by the way lift the weight up let's get set wipe the sweat away get ready and let's go
19:20up two down two adjust your feet adjust your stance however you need to but remember the heels should
19:29be up underneath the knees if they're pushed forward i need you to bring them in just enough
19:34to where you can still feel the lift up and back down anchor your upper body into the floor up
19:40two down two up two down two maintain that constant movement as you're coming down and then if you can
19:52you try to float your booty off the floor so you don't let your butt touch the floor right there it's not
19:58going to happen then you lift straight back up down two up two down two squeeze at the top and then
20:09release shoulders should be relaxed not try to shrug or clinch forward and you got this three
20:17two one roll it over off to the off of you can you increase your weight
20:26i know you can grab your weight let's go 40 seconds in sit get your feet set first head set and go up
20:35two back down did you increase your weight i hope so remember if even if it's five pounds you can feel it
20:42for her sure but still all the rules apply we're trying to lift the dumbbell straight up towards the
20:48ceiling up two back down up two back down try not to push your tummy up it's really easy to do that
20:59so you want to lock everything in you're supporting everything else supporting your core up two down down
21:07oh my goodness you're doing great last one up two back down roll it off ask yourself how is that can
21:18you go up and wait again i'm gonna i'm gonna bring this 50 right over here to me come here you roll it
21:24over lift it up get set get ready and 20 seconds let's go up two down oh float the float the booty if you
21:35can but i want you really to lock in right here make this work for you whoo stay with it all the way
21:43up back down last one and down roll it off i'm gonna stick with it and how did that go is that the
21:54most weight you've done yet in that exercise i hope so if not that's okay remember we're still working
21:59through this and you got a couple more weeks to go to still gonna progress you no matter what grab the
22:03weight and let's go 40 seconds whoo near in the end and then you should your body should tell you
22:11when you're almost done but with these workouts by now or it's like that's it that's all i got so this
22:16is it last two 40 seconds 60 seconds to finish off so push yourself push through the heels squeeze your
22:23booty get it up to in the sky lift it up two down two and lift up oh yeah feeling the extra weight
22:36less than 10 stay with it lift it up back down last one oh and set it down 60 seconds to finish off
22:47whatever weight you're at this is going to be just as good as that first set lifting up give me full
22:52squeeze at the top okay finish this workout off get ready get set and let's go up two back down lift
23:03it up 60 seconds to finish your second lower body of week six and i know it sounds crazy to say week
23:11six you've been working on this though think about how much you've progressed how much stronger you are
23:16so stay with it and know that this works if you push yourself it's going to work you challenge yourself
23:22your body responds lift up two back down come on up two back down less than 30 left oh don't lose the
23:34form keep getting the hips up all the way as much as you can up back down lift up and back down stay with
23:44it oh my goodness push through your heels i only got a couple left thank goodness because that's about
23:51it ah back down you got two more lift it up two back down last one and roll it over and get off me
24:03that's what you can say oh my goodness reach put one foot across ankle on the knee and then you can start
24:13by gently opening up don't force it if you're able to you can reach through pull the hamstring up
24:25that's a little tight in the back side i like it oh and release other side telling you
24:37when i wrote that and we started going through it i was like four exercises is that gonna be enough
24:44yep it is it is enough it's definitely enough whoo
25:00let's go hammy shall we straight leg straight back up there's a term out there he gets thrown around
25:06called trash sets and sometimes you hear about that where people would do so many reps so many exercises
25:13back to back to back to back and they're working out for hours and hours switch it i don't do that
25:18no trash sets here we get in we get it done dirty style is basically what that was
25:26uh we could be trashy we're just not gonna do trash sets huh all right bring it to one side
25:35stretch out a little twisty twisty arms out
25:38uh and switch
25:49well that came very quickly and it's over just as fast which is why the 25 minutes is nice so
25:58i guess i'll get up actually i'm just gonna sit up right there and sometimes that's about all you got
26:04that was nice good job on that if you went up and wait you should really feel the difference
26:09as you're challenging yourself through this because you're gonna do the exact same thing tomorrow
26:14and the next day and the next day and the next day in this program so very well done um
26:19um that's all i got you're done i'll see you tomorrow that's it whoo
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