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Dirty Soul
  • 7 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right coming into week six day six and did you guess what the workout is i told you yesterday
00:12like if you know you know if you didn't know you didn't know and did you guess it core cardio
00:15maybe you looked ahead maybe you did maybe you didn't a couple new moves today even but first
00:20let's get into the warm-up the format's going to stay the same as well so take your feet wide
00:24arms come out feels great let's get into the stretch i want you to dive down into a hamstring
00:29stretch and then twist open up to one side bring it back other way drop down stretch out the legs
00:37still feel tight from a couple days ago that's for sure and then upper body feels a little fatigue
00:44still from yesterday that was a good one and it's gonna feel even better as we go through you know
00:49a couple planks things like that today just a couple last one and then bring your feet in to allow you to
00:56come down into the catcher remember you can come down as far as you're comfortable on that one
01:01dropping your butt down ask yourself has this gotten better as we go through every single week
01:07for a little bit and you just move your body side to side just like that you don't have to stay down
01:13very long and then just step one foot back slide it back into a lunge now remember your hand one hand
01:20down your back knee could be on the floor just depends on how tight you feel right now but go
01:25ahead and once you're comfortable you get set and then start to bring your elbow up into the twist
01:29back down you can do a few of these to loosen up everything and then you're going to step in
01:37and step to the other foot back step and switch reset first knee down get comfortable come back up
01:46and twist open up close open up close and then we're going to step the feet in roll it up slowly
02:00and let's get set first block of work you're going to need to wait for this one two exercises
02:08first exercise is the kneeling rainbow down on your knees for that one so if you want to challenge
02:13yourself a little bit you can add the extra weight i'm going to do that i usually have a 10 i'm going
02:17to go with a 12 and a half but the second exercise we're going to combine two moves we've been working
02:22on throughout the past six weeks and this is going to be your regular mountain climber into a twisted
02:26called a four by four one two one two one two one two sounds fun let's go into this one all right
02:36kneeling rainbow knees right up underneath the hips grab your dumbbell going into the obliques so
02:41remember as you come up overhead and drop down we really think about dropping in and squeezing into
02:48your obliques so let's work in three two one lift up and over up the other side take your
02:56time on this one and remember that as you lift up you feel that length into the abdominal wall and
03:04then come right back down and if you increase your weight just by a little bit i went from a 10
03:09to a 12 and a half and i can feel that extra two and a half pounds as i lift up because what it's
03:15doing is starting to push down so my abs have to work harder to lift up and back down it makes me
03:23really happy it's only 45 seconds lift up and down make sure you're breathing release and last one two
03:34one drop it down four by four mountain climbers so remember two regular two twisted get your hands set
03:44set a pace that you think you can keep the entire 45 seconds ready set go knee in twist twist now
03:54remember on a twisted mountain climber or any mountain climber for that matter we really focus
03:59on flat back so no matter what you're doing your back stays flat and it's not trying to twist down
04:05and turn or getting any sort of extra movement in the bend in the elbows you set a pace and you try to
04:11keep going the entire time looking straight down to the floor down and up twist and feel that movement
04:21into the hips as you twist but try to keep the hips lifted the entire time now you got 10 seconds left
04:28two regular two twisted good in three two one that right there is just twisting the torso up it's just
04:39wringing it out and it's such a good exercise on that one while increasing your heart rate core cardio
04:46you know that's how it works ready set go round two come up drop down come up drop down control it
04:57slow movement if you started heavier and you feel like you need to go lighter go for it drop set you can
05:05drop set at any you can drop set whenever you want in this program or any other time when you're
05:09weight lifting it's all about making sure you're getting the move into the right place into my
05:15obliques i'm flexed right there i feel it i lift up then back down lift up back down nice feel the
05:26extension as you lift up then back down you got less than 10 lift it last one come around
05:35and time drop hands underneath load it up again i know it's a lot into a plank movement you feel that
05:45shoulders and your strength but that's where your strength and stability is coming from as you stay in
05:49these planks get ready get set go knee in twist if you have to and this is also how you've been
05:57progressing through your planks as you come into week six if you still have to get to the point
06:02where you're holding on your knees again totally fine but you're going to hold on the knees that's
06:08going to be the holding pattern then you come up and go be one two one two drop back down then come
06:14back up so this is how you can progress yourself to go through these movements is you have the
06:21holding pattern where you're still down and this is still working you know this is working because
06:25you've been doing this but then try to come up and just go as much as you can to finish otherwise
06:33you should be getting going three two one good nicely done all right terms of weights you got two
06:44exercises here first exercise low plank circles remember you're going to shift the body weight
06:49forward around one side back to the other you don't need to wait for that the second exercise
06:54is going to be is dumbbell overhead leg extension i'm gonna have two weights next to me for this one
06:59it's the end of the week you feel fatigued right i feel fatigued so sometimes you just need a little
07:06extra help to finish off but we are still going to finish this one remember on the dumbbell as you come
07:11up overhead hold it on to the weight and then coming back all right so that's gonna be the first
07:16move into your plank low plank circles i want the elbows underneath the shoulders we're gonna give
07:21me some little circles in three two one bring it around slow stop come around the other side
07:31this is about ultimate control in your core and probably your shoulders as well you probably feel
07:38that a little bit of everywhere but think about that if you ever need to you always come down
07:42this is your start and your stop point this is not hips should never hit the floor until we're done
07:50all right so you bring it forward and if you're on your knees you can still give me a little shift
07:54forward a little shift back but also try to come up and give me just a little circle and then if you
08:00need to drop to your knees you can do that as well but just keep trying to challenge yourself
08:05last two last one and roll over i like that one it's such a good one okay oh grab your dumbbell
08:16let's get set go into it i'm gonna start with the 10 we're gonna extend out lift up and go bring it
08:24overhead slowly and then exhale as you come up bring it back slow and then come up remember the option
08:34you can still extend out with your knees bent tap the heels on the ground and then come up to the top
08:42knees bent heel taps lift up otherwise you're extending out and back in if you cannot keep your
08:51legs by the way all the way stretched out because your hammies are tight from earlier this week that's
08:56okay as long as they're stretched as much as you can to bring it out lift it up good lift it
09:03last one open up and close it back down bring it around
09:10back to circles a lot of turning around and burning right here in the core low plank circle it out get
09:21ready get set let's go circle around slow circle around and think about that controlled movement
09:33if your butt is coming up into the air you should feel this by the way if you've been doing this long
09:38enough and i know you have because we're in week six is you should be able to feel the difference
09:42if your butt is up versus flat also think of your eye line if my butt is up i'm looking in between my
09:49forearms if i'm not having my butt up i'm flat i'm looking right over my hands and that's what you should
09:55be looking at right now is right over your hands don't look at your feet they're not going anywhere
10:00just look straight down little circles good three two one and you know if you do that right
10:11you start to feel that little shaking movement in your core that little quiver core quiver
10:16yup all right let's go i'm gonna start with 10 again and i'm gonna bring my seven and a half i want
10:21to get that full extension get ready let's go open it up and then bring it back when it comes to weights
10:29and a core workout bring the knees in if you need to is it's not about heavy right we haven't done
10:37heavy weights in this entire core workout because that's not the point the point is to really focus
10:45on an extension so if we have the weights above our head we're lengthening out and that's just a
10:50little added resistance it doesn't have to be a lot and then to lift up so if you feel like you're
10:56not getting enough out of it okay well you can add a little bit of weight but think about are you going
11:03full extension all the way out and then squeezing up last one and back in that full extension is gonna be
11:13what makes the biggest difference okay all right so on to flip it back over you're gonna go first
11:20exercise triple bear crawl and that one well you've done it before i don't need to preview it because
11:26i don't want to do an extra the second one i will preview this one because you haven't done this yet
11:32but it's going to be very familiar to what you just did but no weight here's what i want you to do
11:37bring your elbows in towards your knees this is your end point then you're going to stay low extend out
11:44and then bring it back in staying low it's called the accordion we're going to extend out we're going
11:49to push back that's number two first one triple bear crawl walk to the side hop your feet walk to the
11:57side hop your feet or your butt whatever works ready set go bring it around out bring it out quick hop
12:05talked about progressions talked about movement that every time you do this look it's not going
12:13to get easier you will get stronger though this move this move is designed to be hard as we go
12:18through all these things if it's a bear sidewalk whatever it is so if you need to then remember you
12:22can just hold the bear but what have you been progressing up to you've been progressing to get to
12:27the point where you can lift your opposite hand and leg off opposite hand and foot off the ground yeah
12:33lift up and down lift up and down then you can step to the side if that helps lift up and down step to
12:41the side lift up and down step to the side you got it in three two one flip it over bring it to the
12:51accordion and remember we're not lifting the feet and the hands up into the air we're going to stay
12:57low under the radar extend out ready set go extend out slow bring it in slow and there's that quiver
13:09right there as i come in bring it in quiver slow if you need to you can go the heel tap but i really
13:18want you to focus on trying to extend out as much as you can and then come in extend out and come in
13:30don't need any weight on this one we're just using gravity if you ever feel though any pressure into the
13:36lower back what you should be doing is going heel taps and then bringing it in heel taps exhale
13:44last one and bring it up and you can see it when i breathe it's like oh it's like my abs are cold
13:55and they're shaking but they're not they're just working walk it out triple bear ready set go triple
14:03bear crawl it out so you got a little crawl right there it's basically a sidewalk and then walk it out
14:09quick move walk it out quick move slow take your time remember this is not about speed here this is
14:18about your control of the movement so even if you're just holding the bear stance for as long as you can
14:24and dropping it down then great but hey it's week six you should be able to if you're holding the bear
14:29stance is to now give me that little opposite arm hand and foot movement now walk it out and then you
14:37can jump or you can step step out step back walk it step out step back you got two more last one
14:47and time flip it over back into your accordion here comes the sweat starting to sweat like crazy on that
14:56one here we go load it up push the accordion in and extend out bring it open
15:05and then exhale right there you got slow down if you need to heel drop right here but i want you to
15:16really think about you have a if you're here in your movement you got a ceiling right on top of you
15:22see or wall right in front of you whatever it is and you can't extend your arms or legs above it
15:28so just stay lower there's that you feel the shake the quiver uh-huh and then bring it back
15:35and bring it in good bring it out and then as you extend out if your heels are dropping to the floor
15:46go into the heel drop last one and time nicely done ah good news is i got weight right here ready to go
15:54so last two exercises on this one dumbbell scissor kicks that's your first exercise holding the
15:59dumbbell feet are going to come up and they're going to alternate over each other just like a
16:04pair of scissors second exercise prone lap pull coming down to your belly your feet are going to lock
16:11into the floor remember this one and as you get anchored into the ground you're going to lift your upper
16:16body up pulling your elbows in just like a lap pull down and extending out those are your two exercises so
16:24grab a weight don't need a lot of weight on this one because you have been working so it's more about
16:31trying to lift up lock it in and give me some scissor kicks heel taps if you need to in three
16:39two one lift up and give me the scissors on scissors in terms of your feet people have
16:47preference some have personal preference on this i don't some people like to point their toes
16:53because it makes you feel pretty and then others like to flex their feet because it gets a little
16:59bit more activation into the back side of the leg that's personal preference honestly what i care about
17:04is the scissor movement is lifting the dumbbell up and tucking your chin and if you can always get more
17:10go for it where you bring your feet down but because you've been doing all that extension
17:14probably pretty hard right now so find the spot that you can maintain for 45 full seconds
17:22good in three two one set it down roll over get into your prone position which is on your belly
17:32and remember feet are not coming off the ground toes are gonna be locked into the floor arms are out
17:37you're gonna lift your chest in three two go lift up and then bring it back you do not have
17:45to lift very high off the ground what you're basically trying to do is imagine if your hands
17:50were set right on the floor and you were trying to push up well you don't have that push you have to
17:55lift and you're using your whole posterior chain to do that and that's the core muscles as well local
18:02stabilize your muscles down the spine you're also getting some glute activation not a bad thing
18:07and then bringing it down but if you have to lift to the point where your feet are coming up
18:12i need you to lower it down i don't care how much of a lift this is but pull in and remember at
18:18any point if you need to you can just lift and then drop back down good you got last two
18:24last one and roll it over bring it around i'm out of breath i'm sweating my core hurts it's like
18:37it's a core cardio workout let's get going ready and go for it scissor kicks with the dumbbell remember
18:45the dumbbell is set is the dumbbell is meant to add resistance for you right so if you're on the ground
18:51if your upper body is on the ground and this is your anchor then that's great because that's
18:56where you're feeling it if you think you can get a little bit more then what you're going to do is
19:00you're going to lock in activate the abs so you can lift your chest up shoulders off the floor but no
19:07strain in the neck no strain right here this is all core right here if any point you start to feel
19:15that strain you drop down just a little bit but let's finish this less than 10 seconds you got it
19:21in three two one bring it down done with the weight woohoo but you know that means what we're
19:32getting close to burnout prone lap pulls first lock the feet in squeeze your butt and let's go lift them
19:42up and then back down take the time to lift this is a slow controlled movement pretty much everything we
19:50do as you know is slow and controlled in this program but this is what we really focus on
19:55is to lift up and i know because i've talked about this before as i've in my career people tell me like
20:03well sometimes i can't get my chest up that's okay it's not about lifting your chest completely
20:09off the ground everybody's chest is a different size the idea is to try to lift as much as you can
20:15to where you feel it down the back side that's all i'm asking for so lift it up and back down you got
20:22this in three two one and push it back get ready for it weights can move all the way out of the way
20:35all right so four exercises you know the drill four exercises burnout four by four mountain climbers
20:41coming into low plank circles triple bear crawl and then right into your prone lap pulls to finish off
20:49i'm just gonna adjust myself get myself back together and then get ready for it so take a big
20:58deep breath in know that this is your last burnout for the week before you finish off so you push
21:04everything through the end to where your core is like nah i'm done and that's how it's supposed to be
21:09get ready get set go four by four two in the middle two the outside two middle twist twist
21:19again find your pace 45 seconds so if you're going too fast and you start to slow down i'd rather it
21:25the other way start a little slower so then the last 10 seconds you can start to speed up but if you're
21:32starting to lift the hips up in the air you know what i mean still start to speed up stay with it
21:38to burn it out whoo you're good stay come keep going just keep working whoo now you got 10 come on
21:48stay with it twist twist knees in twist twist in three two one down low plank circle right into it
21:58it circle around and then circle the other side the plank right now you should be shaking your core
22:06should be shaking so if you are doing that and you feel your hips drop and i want you to drop to the
22:11knees and just try to hold there as long as you can without letting your hips drop to the floor and when
22:16you're ready you come back up bring it around and around you're good come on over halfway
22:24ooh shaggy shaggy yep i'm doing it too i'm feeling it too less than 10 coming up into your triple bear
22:36and three two one come back up walk it out side quick hop side quick hop remember hold the bear
22:48even if you're at that point where you're like dude i got nothing great give me more right here
22:53hold the bear as long as you can drop if you have to but do everything you can to stay right here the
23:00whole time walk it out to the side walk it out to the side over halfway come on if you have to also
23:09on the hop if the hop is just too much it's killing you you can step and walk step and walk 10 seconds
23:17left come on you got one exercise left dropping down prone lap pull to finish three two one come down
23:27lock it in and let's pull lift up and down lift up and down remember anchor your feet
23:37for the last 40 seconds right here and look it's gonna be tiring just getting your arms out
23:42extended above your head again that's fine too but just lift up as much as you can then bring it back
23:48down lift up back down keep going you've only got 20 left come on stay with it lift it's all you got left
24:01in the tank to finish this 10 left stay with me come on open up three two one hands out and then
24:15you can just put your head on your hand and say night night after a little bit stretch a little baby cobra
24:23oh how was that so much fun good job push back
24:35challenge pose hands up
24:43start to slow everything down it goes by so fast you don't have time to think which is probably a good
24:50thing arm through drop your shoulder down it's kind of like i kind of like my workouts like that
24:56where you just don't have any time to think about it you just get it done because you don't have time to
25:00question or ask questions just just do it and that's exactly how we have been working
25:07all right lift your hips up downward facing dog heels down a little stretch feels great
25:21and then bring your feet in roll up elbow on the thighs arch up cat stretch cow flat back
25:35arch up flat back and roll all the way up adjust yourself because you might be a sweaty mess
25:44that's where i feel right now and that's it look you've done amazing because you just finished week
25:51six think about that for a second six weeks are done two weeks are left of this program 25 minutes
25:57speed train you are cruising so do not lose this momentum yet do your flexibility mobility tomorrow
26:03i will see you right back here to kick off week seven might be something planned for you might not you
26:08just got to show up and you're going to find out nicely done i'm going to go find a towel because i need
26:13one now
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