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Dirty Soul
  • 7 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right week six day two working through all the tempos this week and we're bringing the
00:13format in that you know you love and it's just that dirty mofo that's exactly what's going to
00:18happen to you today on this one so let's go into the warm-up feet right up underneath the hips
00:22bring your arms up and give me the i the t and the a and as you lift it up you really feel the
00:29length down the spine into the shoulders open up bring them back and then bring them down
00:36remember on the mofo it's only four exercises really simple in design but very effective
00:43because we're going to be really focusing on increasing weight as the time decreasing and
00:49then trying to stick with it last one and then bring your arms up straight out and then open the
00:54arms into a goal post right back down scarecrow goal post whatever you want to call it but really
01:00think about opening up back down now here's the deal i really want you to focus on weight today
01:10all right time you've got the time figured out tempo you've got that one as well last one and then bring
01:16your feet a little wider and go into some torso rotations and what i mean by the weight is really
01:22think about what you have been doing in terms of these exercises what weight you stick with what
01:28weight you feel comfortable with well this is the week that we're really starting to amp it up
01:33because now there's really no surprise this week on any of this all right here we go so first block is
01:41going to be the double dumbbell press narrow chest press putting that together in terms of weight
01:46selection this is what i want you to do start with the weight that you normally have this entire
01:51time as we've been progressing through this so i'm going to grab my 20s and i'm going to set them
01:55down and then i'm going to grab some heavier weights i'm going to grab my 25s and then i'm going to grab
02:0030s as you progress through this i want you to really focus on especially they're always always
02:06here i forget you want to get those heavier weights to get them up as much as you can as the
02:13time is decreasing so as a reminder 60 seconds 40 seconds 20 weight is going to increase you're going to
02:19try to stay at that increased weight for as long as you can and then the weight's going to decrease
02:24as the time comes back up so they're going like this all right so come on down remember on the double
02:30dumbbell press really squeezing in the dumbbells towards each other the elbows are going to come out
02:36all right so pick them up let's get set let's get ready really think about the squeeze we're going
02:43on the double dumbbell press one and three you're going to press up one come down three let's go
02:50press them up lift up down two three really squeeze in the bells towards each other press up down two
03:01three right now in the 60 seconds this should just feel familiar feels good you're like all right i like
03:07this weight it feels good if i did three full minutes of it it would be challenging enough
03:11to finish might be a little challenging towards the end to finish and that's good but that's not
03:18what we're working for today today we are working towards going heavier in those 20 seconds in those
03:2440 seconds so stay with this we're getting everything nice and warmed up press up still time under
03:30tension still feeling it pressing up down two three up down two three stay with your tempo
03:40good less than 10 down two three breathe in you got time for one more press it up bringing them down
03:51and set them down then all you're going to do is you're going to sit up you're going to slide your
03:57booty over and then go for the heavier weights all right so i want to see an increase in weight
04:02doesn't have to be a lot bring it down 40 seconds and let's go press it up down two three up down you
04:12should feel the difference instantly in the weight you're like okay that that feels heavier
04:17straight down and remember no matter what we're still staying the form where you're not pressing up
04:24and if you do press up and you're over your head that means you're right in line with your shoulders
04:28so what should you do is you bring it right back down into the middle of the chest you can adjust it
04:32as you need to to bring it down push it up down two three less than 10
04:39stay with the tempo make sure you breathe last one push up down two three here's the challenge
04:49already right off the bat you're just going to slide back grab the heavier dumbbells this should
04:54be the third set of dumbbells that you have lay down 20 seconds press up ready set go lift up down
05:04two three now you feel the difference this should be the heaviest weight that you've done in this
05:11exercise in this program press up down two three breathe you got it last one down two three sit up
05:24and have that feel felt good okay i want you to try to stay with this weight do as many reps as you can
05:31and we're going to start to increase the time even if it's a few reps and you're going to drop set ready
05:35set go push up down two three and look i don't expect you there you are i don't expect you to
05:45have this weight the entire time if you do awesome as long as you keep your form but if you could do a
05:52few reps even 20 seconds worth of it and then if you get to the point where you're starting to drop
05:59then all you got to do is do this grab the other weights get it set get it close and go right back
06:05up to it down two three you got 10 seconds but that is how we are increasing more time under
06:14tension with the weights last one down two three sit up 60 seconds left to finish this off ask
06:22yourself how's it feeling can you stay with this weight same thing drop set down to where this is
06:28where you end up lay down let's go press it up down two three press up down stay with your tempo
06:39focus on the weight pushing straight up and then right back down up and if you're starting to pull
06:49your elbows underneath then this is all you got to do again grab the dumbbells lay back and push right
06:55back up again down two three lift up create the tension in the bells you got 30 seconds left now
07:05this should feel way different than it did at the beginning this right here should feel really heavy
07:11so even the weight that you started with feels like it weighs double what you started with and that's
07:18how you know it worked down two three press up oh my goodness just a few left that's all i got left
07:27down two last one press up down and time nicely done all right that was a great start let's do three
07:41more exercises all right reverse raise we're gonna go lighter weight on this one because remember that's a
07:47longer lever so you start again at the weight that you normally do just getting weights out of the
07:52way they're everywhere in terms of what is it you start with normally so even if it's a lighter weight
07:59but reverse raise you're gonna go up two down two and on this one with that longer lever you're gonna find
08:09out how you're gonna burn out a lot quicker so i'm gonna start with my tens i'm just gonna start right
08:18now because i had to put all my weights away so let's go for it i'll grab the weights ready set go
08:23two up and two down slow controlled relax the shoulders and if you feel like you're pulling your
08:33shoulders up you know what that means it means you need to go lighter up two down two you're spreading
08:40your wings and you should feel right into the middle right between those shoulder blades i say it
08:48every time you do it but focus on where you should be feeling that pencil if you have a pencil right
08:52between your blades you're up and squeezing right back down up two down two relax and lift
09:02back and down kickstand a foot if you need to it helps you really stabilize the upper body lift it up
09:10two down two doing great stay with it all about your control on this one you got time for one more
09:20lift up two down two set the weights off to the side now i'm going to start to go up
09:2712 and a halves we're going to see how long i stay with it and even if you have to drop
09:32set as you're increasing that's also a good thing ready set go up two down two
09:40if you're working through this and that remember what the drop set is drop set is you start with
09:47heavier weight and then you lighten your weight as you go even in the 40 seconds if you have to drop
09:52set that's a good thing because just remember any rep you do with heavier weight is increasing
09:59that time under tension you're telling your body you need more from it and that's what we want
10:04bring it up two down two coming up on 10 up two down two last two right here last one
10:16and set it down all right 20 seconds i'm gonna bring the 15s we're gonna see how long it lasts
10:24i was surprised i didn't know if i could do all that here we go 20 seconds this should be your
10:30heaviest weight ready set go up two down two up two no shrugging on this one so if you're feeling
10:41that you have to get that momentum it's too heavy lift up two back down up two back last one
10:50and set it down instantly feel that that's a good one all right so we're gonna stay with it
11:0040 seconds 60 seconds in terms of your weights i'm gonna start with the 15s and i know i'm gonna
11:05drop set but i'm gonna go for it ready go up two back down lift up right back down yep that was only a
11:15couple but i can feel it and you know by now this is week six you should know by now when you say when
11:22i say feel it is i feel that if i did any more reps i'd have to start cheating i'd have to start
11:28getting momentum and lifting i don't want that i just want to lift up keep my wings spread wide open
11:35arms open and back down up two down two less than 10 whoo in last one and set it down whoo goodness
11:50shake it out last one are we gonna do it let's do it start with the medium weight we're gonna finish
11:56with the light whatever you gotta do ready whoo set let's go lift it up and down only gonna be
12:05a few reps for me on this one because i can feel my shoulders starting to come up and shrug right
12:11there i felt it at the top that's where i know i'm starting to compensate i'm gonna reset i'm going
12:16right back to it no compensation no extra movement on this just think about really feeling up and back
12:24squeezing the shoulder blades in up two down two the tempo is gonna be really hard to keep
12:32as you get towards the end of each block so focus on that really try to hold on to it up
12:38two down two you got it come on lift it up back down you got it stay with it lift it up
12:49right back down good up two down two up two back down in three two last one and set it down
13:05good job nicely done all right so i'm gonna leave those weights here because we go into
13:14the push press the military push push press as we're pushing up we're slowing it down so you're
13:21gonna press up in your terms of your tempo feet set three and one three two one back down with that
13:30slow press you don't have as much momentum to push up so start with whatever weight you know you're able
13:37to go three two one right back down everything is already loaded up shoulders have been working
13:43a little bit for your other exercises so choose your weight accordingly i'm starting with tens because
13:50i'm going to progress the whole way here we go three and one go three two one back down three two one
14:00back down remember terms your weight selection i've said this every week and i say it sometimes
14:08for me too is checking the ego at the door because if you're doing this right right now 10 pounds feels
14:17heavy it really does that time under tension the constant movement and the constant stimulation into
14:24the muscles pressing up and down up two three back down and don't tell me it doesn't work you know
14:33what's happening to your body as we're going through this in week six you know you're seeing those results
14:38and it does work so trust the process and just keep pressing two three back down up two three back
14:48down you got it in last one up two three back down set it down a little shoulder roll and that's what
14:59i like about that so i felt that i feel a good pump i feel like i can now start to progress it safely
15:05so i'm going a little heavier 40 seconds get ready go up two three and down up two three what's
15:16going to happen as you start to fatigue we know all those things is you're going to start to lean
15:20back and you're going to start to look at your dumbbells if you are looking towards the sky right
15:24now what do i need you to do step one foot back bend your knees slightly press up two three right back
15:32down up two three and down you got it i don't know about you but i'm sweating on this one upper body
15:41oh yeah it works up two three last one up two three set it down now we're going 20 seconds so
15:52what does that mean try to go a little bit heavier let's pop those caps those are called your shoulders
15:59your caps here we go bring it up let's go up two three only 20 seconds right here press it up
16:07bring it down press it up make sure you're breathing up two three back down up two three
16:20last one bring it up and set it down starting to climb the ladder back up on the time so choose
16:30whatever you need to do i'm going to do as many as i can in the 15th i guarantee i'm going to be
16:34dropping but that's the whole point lift it up let's get set go press up two three right back down
16:43what are we doing with our elbows the elbows are not out i can feel the difference by the way
16:48even if i just open my arms up like this and this is what most people do when they do the overhead press
16:52is you can feel that that's a stretch don't do that so if you need to get reset make sure the elbows
16:57are in press it three up one down changing the weight bringing it up into still staying with
17:05the three and one two three back down if you've already changed your weight good you're burning
17:11out that's what i want remember two three last one up two three back down 60 seconds to finish
17:2010 pounds are scaring me that's how you know you got it is if you look at 10 pound dumbbells and
17:29you're a little frightened clap clap because you did it right here we go let's go up two three back
17:36down 60 seconds to finish the shoulders on this one uh-huh and remember if at any point you're getting
17:44there and this is how this is what's going to really make me happy is if you started with that weight
17:49and you have to go to even lighter weight yay that makes me happy up two three that means there's
17:57nothing left in those muscles right there up two three if your muscles are tired that means it's
18:05working you got it come on finish it off up two three back down up two three these are so heavy
18:14three press them up back down you got it oh two more press it up last one oh and down oh bring it down
18:28seven and a halves have never felt so heavy in my entire life that's how we did a good job all right
18:37finishing off with hammer curls and in terms of your weight so wherever you're going to start with
18:46remember we're going to try to go up and then we're going to bring it down i'm going to start with
18:49my 12s go up to 15 we'll see what happens on the heavier weight remember it's only 20 seconds
18:55i'm gonna bring the 20s out we're gonna see if this will work or not hammer curl gonna come up one
19:02down two three this is going to be about that slow release down and you're going to really feel
19:11the pull into your biceps all right so really focus on keeping that in let's grab the bells let's get
19:19set and let's go lift it up one down two three now i know we just did shoulders but it's very easy
19:30even as right now for the shoulders to want to lift up this is just a compensation of your body
19:37your body wants to lift sweat sorry your body wants to lift up and then your shoulders want to lift
19:44up to help compensate everything so just relax we're slowing everything down you bring it up
19:51down two three lift up down two three keep going elbows are close into the body really try to focus
20:04on keeping them close enough to where you're not lifting up and pulling the elbows forward i want any
20:10of that lift it up and down two three i forgot the tempo myself up down two three one more lift it up
20:19down and time okay it was the sweat on my nose it was distracting me all right 40 seconds bringing
20:28it down quick up quick down slow lift it up get ready get set and go lift them up down two three you've
20:40increased the weight so right now you're going to start to feel that pull the extra pull into
20:48the biceps and also with the hammer curl you will feel it into the forearm into the forearm and the
20:56grip actually so if you're getting to the point where that's too much then what do you do you drop
21:00your weight i promise you with that slow eccentric movement as you're coming down that means lengthening
21:06the muscle that you're still getting work into the bicep i promise you got it three two one set it
21:14down i can't stop sweating and an upper body workout yeah i love it here we go i'm gonna try them
21:20i'm going to big ones for biceps up one down three here we go lift it up and go up one down two three
21:33control it let's feel heavy you got it straight up lift up down two three up down two three come on
21:47last one and down i'm really happy that i got those up because that's all i'm gonna do
21:54because i'm starting to feel that pull and i don't want to feel that strain so i'm gonna bring it down
22:00i'm gonna finish it you got two more here we go ready set go lift it up down two three in case you
22:09forgot you only got four blocks of work four exercises this is number four so this is it as
22:15we're pulling through all those muscles we're exhausting all the muscles and i'm already at that
22:21point where that's about it bringing it down lifting up and i can tell you right now that i'll be
22:28be finishing with lighter weight as well for this and that is exactly the goal is to finish with the
22:34lightweight and it still feels like a million pounds okay you got this lift it up up down two three last
22:43one and set it down oh you got one more to go 60 seconds of work sweat is everywhere i'm a mess
22:54today okay get ready 60 seconds to finish the biceps let's go lift them up down two three
23:03just sometimes all you do is laugh sometimes on this because it's just you lift it up you're like
23:09this weight feels so heavy and you look at the numbers and you're like it's so light but that means
23:14it's working means we're exhausting the muscles in such a good way i need them to come back stronger
23:19and that's exactly what they're going to do as we push through this lift it up down two three finish
23:26this off last exercise last block of work lift it up down two three 30 seconds left feels like a
23:36lifetime when the dumbbells are heavy doesn't it you're like really i swear we've been lifting for
23:41five minutes lift it up down two three come on lift it up down two three almost there 10 seconds left
23:52you got time for a few more reps last two oh my goodness last one and down two three and that's
24:03enough for me oh my goodness let's go right into that little stretchy stretch
24:11chest back shoulders biceps yeah upper body cash don't worry i'll get your triceps this week too
24:25never forget i never forget a muscle group whoo nice roll it out hand in chicken wing as you push
24:36your hand right in towards the back part of your hip and then gently as you push your elbow forward
24:41you're going to feel that in your shoulder but relax the shoulder so try not to shrug as you do that
24:45oh my goodness switch sides four exercises that's all you need sometimes that is what i call effective
24:59and efficient right there on those workouts i don't need 12 different exercises in 25 minutes i just need
25:08four good ones and we'll really get something out of it as you can tell drop your shoulder away from your
25:15ear your head can drop the other side too feel that nice stretch
25:18other side oh
25:23that just feels lovely and then take your hands back behind the chest pull those shoulders down
25:34lift your chest up towards the sky and say oh thank goodness it's over for today
25:40and roll it out nicely done feel good do you feel pumped you should feel pumped so that's good
25:49all right lower done upper done which means day three coming tomorrow and uh we're sticking with
25:55that little surprise that you had last week so total body coming up tomorrow so rest reset i'll see you
26:00back here and uh i'm gonna find someone to put those weights away for me because i'm i'm not putting
26:06them away i'll see you guys tomorrow
26:07you
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