- 4 months ago
25 Minute Speed Train BODI Beachbody Workout
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00:00your day three of week seven i told you yesterday that there was a surprise and i wasn't lying but
00:13it's kind of a dirty surprise because that is what is happening today in total body is we brought the
00:17dirty mofo format into total body we haven't done it yet you've just been doing burnouts and super
00:23burnouts this whole time and then we do all these other things it's gonna be fun though four
00:28exercises that's all you need today and we're gonna have just a whole lot of weights as well
00:34all right so take your feet out wide reach up to the top give me a nice reach and then bring down
00:39into a deadlift stretch that should feel lovely after yesterday that was a whole lot of fun
00:45in the lower body workout and today as you go into total body this is really focusing on
00:52endurance middle of the week i know your body is starting to fatigue you're feeling that but
00:58remember when you do we bring total body into the middle of the week it's really focusing on
01:02progressing of your strength and your endurance last one bring your arms and shoulder rolls
01:07because we haven't done this format in a total body yet not really going to change anything
01:15in terms of your weight selection because remember as the time decreases your weight is going to increase
01:22so bring your shoulders forward shoulder rolls and you also haven't done any sort of body weight with
01:28this format too so lots of fun things is what's going to happen so take your feet out wide take the
01:34body weight to one side feel the stretch and then bring it around to the other way very nice
01:42so you're going to have some weight selections for a few of these blocks and you have those ready to go
01:50and then you can bring it out and a little bit deeper into the legs come up roll the shoulders
01:58one little shoulder stretch and then we're going to get to work so first block of work your first
02:02exercise is going to be hammer curl into the military push press this is very total body-esque
02:08to push up and back down but remember the way we're doing this is we go 60 40 20 40 60 in terms
02:15of time so you're going to start with the lighter weight and then you're going to start to increase
02:21your weight as the time gets shorter so i'm going to start with my 12 and a halves i'm going to bring
02:26my 15s in and then for the 20 seconds that shortest time i'm bringing the 20s out this is a very long
02:34time to be doing certain exercises especially total body exercises and as i mentioned you haven't done
02:41this before so have all the weights ready to go and remember by the time we end this if you start
02:46with lighter weights and you started if you finish with lighter weights and you started with that's a
02:50good thing that's what we want to do so here we go let's start with 60 seconds hammer curl push press
02:56let's have some fun shall we here we go three two one curl it up press over bring it back and down
03:05start to get the movement pattern down as we start getting used to singular movements like in terms of
03:12hammer curl and i always talk about bringing the elbows in keeping close but remember on a hammer curl
03:17as we press up as we come out of the hammer curl you're going to swing it up a little bit and this is
03:22where i actually let you have your elbows come away from you because you actually have to to lift it up
03:28press and then we're always bending our knees just a little bit right as you come up underneath the
03:33weights push up back and down roll up push up back down find a nice easy pace bringing it down try not to
03:44rush through this and again no swinging in terms of momentum so your chest is not coming forward or back
03:49you are curling up the whole time curl press down release nice you got time for one more bring it up
04:00last one and set it down bend your knees set the weights down safely and just do this just step over
04:09to your other weights and you're going right into it now time is starting to decrease as the weight
04:13increases 40 seconds ready set go curl it press it bend your knees back down if you need to kickstand
04:22your feet and reset not a lot of break but a lot of time under tension on this one to press up and
04:31back down and you will likely feel it in your shoulders on the overhead press before you feel in
04:37your biceps and that's totally okay so you choose the weight that allows you to keep the exercise going
04:43the entire time lift it up press it back down already coming up to the end of this one down last one
04:53and time set it down 20 seconds just step over and get ready for it you're going 20 full seconds on this
05:03one let's see if we can do it set your feet take a big deep breath in ready set go curl it press it
05:11down and release instantly feeling the difference of the weight if this is too much drop your weight
05:19to finish it back down curl it press back down good 20 seconds isn't very long this is your last one
05:29and time set it down have that feel felt good can you stay with it that's the idea so i'm going to
05:37stay with i'm going to do as many reps as i can then i'm going to go to the lighter weight i'm going to
05:41drop set and i hope you're drop setting with me here we go ready set go curl it up press it back
05:49down curl it up press it back down i can tell you already i'm not going to stay with these weights the
05:57entire time i got one more in me and that's when i start to lose the form i can feel that i'm starting
06:03to have to get a little momentum in my movement and we don't want that pressing up back down rotate it
06:11up back down bend your knees lift up and down 10 seconds i'm feeling it you should be feeling it too
06:21down last one hold up and set it down back up to your 60 i'm going to do the exact same thing you should
06:31stay with the weight that you finished with do as many as you can then drop it down to finish this
06:36off all right so last set for this exercise ready set go curl it press it back down curl it press it
06:48same thing as i felt with the 20s i've got a few in me here that's about it and then i'm going to bend
06:54my knees grab the weights and right back to it that drop set is going to work every single time
07:01and you get to the point as well that if you get here and you're still losing your form what should
07:09you do you're simply going to go over you're going to grab lighter weights and you're going to bring it
07:14right back and finish it and it doesn't necessarily mean it's easier because again muscle fatigue is real
07:21does not matter how long you've been doing this it is all about controlling it lifting up back
07:28and down and i feel it shoulders biceps are fatigued that's what i want straight lift back down let's finish
07:38this last two last one and back down whoo that is a burner good stuff all right
07:50get your weights out of the way i'm just moving them out of the way really you can roll them over
07:55out of the way you don't need it for this block you don't need any weight for this block actually
07:59we're going to come down to the floor high low plank into a tricep push-up into a pike yeah combine
08:06a little bit of everything so you're going to start up high drop down into your low plank lift up
08:11give me one tricep push-up push into your downward facing dog that's also called a pike
08:16and then reset okay so this is how we're going to progress a bodyweight exercise i want you to start
08:24with one modification lower than you normally do okay for 60 seconds let's get set let's get ready
08:30and go right now down i'm going to start on my knees i'm going to bring it up and back and then
08:37push back now if you're on your knees and you want to come up into the pike that's totally okay too
08:43all you got to do is tuck your toes lift up and back down the reason i want you to start
08:49in a modification lower than you normally do is because i want you to progress in this
08:57as we progress in time okay and that means is the time is going to go down into your 20 seconds
09:04you're going to come up and then you're going to try to stay there for the 40 seconds so one
09:10modification down so if you usually start on your toes don't start on your toes right now
09:14on your knees pushing back feeling the stretch into the pike nice little shoulder burner as well
09:22down push up and back you got 10 seconds down down up up last one push back and come back give
09:34yourself that little break and you can feel that it's still challenging and if you want to start
09:39to move up one movement in terms of your modification you can do that as well but still stay in it so you
09:45still have ways to go on progressive progression ready go down down up up you're here for 40 seconds
09:52push it up push it back down down up up give me the tricep push up push it up and back
10:01on your tricep push up even if you're on your knees remember what is that range look like for
10:08your push up even if it's halfway down really try to pull the elbows in towards each other
10:14so they're not flaring out if you're doing a tricep push up like this right now you're losing
10:18everything all right so down down up up push up last one and bring it back now you get to progress it
10:28if you have been doing them on your toes this is where you're going to do it you're going to try
10:32to stay for 20 seconds watch how much harder it is get ready get set here i go too and go down down
10:42up up tricep push up and back whoo yeah down down up up push up and back if you have to drop down that's
10:55fine just keep trying to go in the progression and back stay with it and push back
11:04that was really hard so now we're going to work backwards to the point where you're basically going
11:11to burn your body weight out for this so knees or toes start on your toes if you can ready set go
11:18down down up up push up and back the push up is the hard part right there down down up up push up
11:29and back if you need to this is how you can start to degress and modify if you need to down on your
11:36toes push up on your knees and then into the pike so the push up honestly as i said it's going to be
11:43the hardest part right it's trying to come down because everything's getting fatigued so drop it
11:48down push up and then back you got last one drop it down push up and back and push it back
12:00whoo you got 60 seconds left you got this yeah telling you i told you it was a dirty surprise it
12:09really is here we go three two one down up i gotta drop down on the push ups for sure and then back
12:19remember you don't have to go very fast for this to work take your time get into the push up and by now
12:28tricep push ups the tricep push ups should be really really challenging for everybody no matter if
12:35you're on your knees and if you can do these on your toes right now then i think you might be doing
12:41something wrong i know you're strong but we're still working to progress and to burn everything
12:48out down down up up drop push back you got this down down up up tricep push up and back almost there
13:03come on 10 seconds left push up tricep push up oh and back give me one drop down and push up in time
13:12whoo yeah who needs a lot of exercises when you have to do that all right i'll give your upper body a
13:23break we're gonna go into legs you need one dumbbell you're gonna go front loaded squat squat down
13:30come up step back into a front loaded reverse lunge squat reset other side because you're front loaded
13:40you're gonna have the weight loaded into the front leg as you go into your reverse lunge so you step
13:45back load your front leg up lunge and back in remember we're going to increase in weight because
13:53we're here for a while so i'm gonna start with a 20 i'll have my 25 ready to go let's get ready let's get
13:59set because we gotta get to work here we go ready set go squat up lunge reset squat up lunge other
14:14side so make sure you switch sides alternate sides is what you want to do and remember because usually
14:23when we do a front loaded lunge the dumbbell is turned sideways so it's a little bit different
14:27because you're in that goblet set but that doesn't mean it changes anything in terms of the way you
14:32load up your front leg down step back reset squat step back lunge good oh hello legs feels oddly
14:46horribly familiar from yesterday doesn't it just the squat because you did squats all kinds of variations
14:54of squats and everything good stuff down and back last one down step back and time okay 40 seconds i'm
15:07gonna go my 25 i'm gonna go up to 30 for the 20 but let's get set let's get ready whoo get into your squat
15:16and let's go drop down and lunge this is where you slow down take your time especially if you're
15:27starting to increase weight and you're doing more weight than you might normally be used to for a
15:31full 60 seconds so you always get set first make sure your feet are set you do the squat you come up
15:38you step back you do the lunge i don't care how long it takes for your transitions every exercise
15:45should be perfect form bringing it down out sweating everywhere down last one lunge and time set that
15:58down let me grab my 30 going into this for 20 seconds i don't know how long it's gonna last we'll find out
16:05by at least starting with it here we go ready set go all this breathing you know that whole thing
16:14this would be a lot easier if you didn't have to breathe or probably talk and coach through it but
16:20hey i'm challenging myself just like you better be right now down reset squat lift up down reset last
16:30one down step back lunge and time set it down how'd it go were you able to stick what you think you can
16:40start with that weight i think you can i'll start with it with you get ready get set let's go squat down
16:49lunge back reset squat down lunge back reset how is your heart rate right now
16:58whoo it is i'm heavy breathing working through it reset and i'm starting to feel myself slow down
17:07getting a little wobbly so i'm going to loosen the i'm going to lessen the weight a little bit
17:11still working though down lunge down squat down lunge back oh you got that less than 10 down
17:21down up and last one drop and lunge and time one more to go a little bit of a twist
17:34just for fun and then here we go 60 seconds pick it up let's get set let's get ready let's see if we
17:41can stay with it ready set go squat wipe the sweat from my eyes and back down squat lunge not going to stay
17:51with the same weight starting to feel wobbly starting to slow down and push forward more
17:56more than i like so go right back into it lunge reset that is how you know you've been doing this
18:03you're in week seven so you should have a really good idea of your body at this point
18:10in terms of body awareness muscle awareness if you're losing your form you drop weight down and back less
18:17than 30 seconds come on slow down control it stay with it and back down step back you're almost got
18:29you're almost there come on down you're coming up last 10 seconds stay with this
18:36i know it's hard it's challenging that's how it's supposed to be drop it in three two
18:42one and set it down i'm leaving the weights there because i'm going to need them again
18:49so here's your last exercise you're going to go deadlift into a rotating row two moves
18:56challenging yourself on the weights i'm going to start with my 20s drop down to my 20 or drop up i
19:01should say increase to my 25s and then try to get 30s out of it remember on that 20 seconds we're really
19:08going for it so these are two separate exercises we're putting together so the thing to remember
19:12feet right up underneath the hips is a little bit more of a narrow deadlift bring down the deadlift
19:18and then come up straight down into your rotating row and come back up all right so keep your knees
19:25slightly bent on that deadlift we're going to start with the 60 seconds just you know some more legs
19:31since after we did some yesterday endurance training here we go ready set go deadlift down
19:38bring it up come down into your rotating row adjust your feet if you need to if you need to
19:43bring a little bit more narrow in that's fine just be careful as you come into your deadlift
19:50to really lock in the core pushing through the hamstrings squeezing your booty to lift up
19:57and then come up to the top belly button stays drawn in on that one i really want to make sure
20:01the belly button is drawn in and that allows you to support everything that needs to be supported
20:0830 seconds drop it down lift it up into your row and back up bring it down into the deadlift and the
20:19row holy legs and upper body it's basically lower and upper body it's kind of why we call it total body
20:25right bring it down row again you got less than 10 deadlift last one into your row
20:34and come up bend your knees set it down felt pretty good felt strong enough to go up and wait
20:42also remember if you go through this and you're like okay that was a lot i don't know if i can go
20:46up and wait don't do it let's go 40 seconds get set get ready let's go deadlift down lift it up
20:54give me the rotating row reset and go deadlift again two exercises we put into one they work but
21:03you have to make sure that you're supporting yourself before you go into the one exercise reset
21:11then come down into your row back up deadlift down come up into the row
21:19and come up good set it down had that feel can you go up let's try it 20 seconds why not step up grab
21:39the weights these are heavy get ready get set and go i don't know why i sound surprised on that one i knew
21:46they were gonna feel heavier bringing it down and row but they definitely feel heavier because
21:53i'm fatigued that's a good thing you pick them up you're like oh my gosh
21:58stay with it as long as you can as long as it's correct down last one give me the row and come up
22:07set it down all right i'm gonna stick with those i'm gonna try to get as many reps out of it as i can
22:12it's your last set it's the last block you got two left and that's it pick them up go into your 40
22:19seconds go deadlift down lift it up into your rotating row and there's not gonna be a lot of
22:28these for me on this one i think i can get two or three and then i'm gonna have to drop down because
22:32i can start to feel the form give i'm starting to bend over a little bit more than i like i feel that
22:38right there so here's my last one and then i come down drop the weight come right to my lighter ones drop
22:47set right into it deadlift down back up and row doing great give me one more bringing it down and then
22:57give me the row and that's your time good set it down same thing last 60 seconds of this i'm gonna
23:06stay with that for as long as i can i'm gonna drop to my 20s to finish off that's a lot pick them up
23:15get set and let's go 60 seconds to finish doesn't mean you go faster just means you got 60 seconds to
23:23finish doesn't mean you're gonna lose your form dropping it down bringing it up row back down
23:31about one more that's what i got and i feel it getting shaky in the legs and i'm starting to lose
23:38that structure i'm starting to lose that stability in my core i know everything's fatigued so i'm going
23:43right down to finish into my 20s that's right where i started and i know i can hold my form here
23:50but just barely because there's not much left down and up give me the row
23:58and back up come on almost done so you got to finish not the row yet joel now you can row
24:05trying to combine exercises here bringing it down deadlift and row you got time for one more
24:12give me the deadlift down that last row and there is your time set it down
24:24and just leave there while you're here how about we just hang and you bring your feet a little bit
24:31wider if that helps to go into the stretch also if the hanging is too much your elbows can come down to
24:36your knees and just let your head hang whoo that is a dirty mofo elbows down arch up cat stretch and then
24:53back down four exercises that's all you need no more needed than that i don't know if i could do more
25:01do more than that after that one whoo flatten out good last hang and then roll all the way up
25:12and then let the blood drop out a little head rush shoulder shoulder drop
25:22i think you let your head fall over to the side as well
25:23you sweaty mess because i know i am arm comes up tricep stretch lat stretch that feels good
25:35yeah well you survived i if you want to call it whatever you want to call it we survived it we got
25:44it done and uh that was fun glad it's over aren't you uh-huh so total body's done
25:54that's your day three got sweat everywhere go ahead and stretch one leg back quick little cats uh
26:00calf stretch hip flexure a few seconds other side and right back to work tomorrow day four
26:10coming up going back into your upper body we're working through combinations we're working through
26:16all of your tempos this week on top of all these fun little changes adding that new format as well
26:22give me five and then still working through the dirty mofo as well so lots of things getting
26:26thrown at you but you're doing an amazing job remember this is about challenging you every
26:30single day so stick with it i'm just gonna leave these weights and um i'll put them away later
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