- 6 months ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00all right week eight day three total body you knew that was coming but here's what you did
00:11know and this is your surprise for week eight is i'm changing the format on you you haven't
00:16done anything else except for today and we're going to do gimme five format in the total body
00:22let's see what happens that's pretty much all i got on that one so take your feet wide step out
00:28to the side go all the way down as you can weight comes up and then opposite heel comes down stretch
00:34out the leg and you know let that register for a minute as you switch sides on what the gimme five
00:41format is all about remember we've got the pre-fatigue then we go through the move four
00:45times 40 seconds each move four times through so that's why we call it gimme five because you have
00:51to do something five times and on the pre-fatigue this is going to be a lot of fun because it is
00:56total body so you'll feel we're going to be using our loops for that one more each side
00:59and then we're going to some catcher's inchworm so i'm going to come back come down into your catcher
01:07and staying low walk out into your high plank and then walk back remember keeping the feet wide
01:15enough this allows you to sink down into the heels bringing it forward bringing it back
01:20lovely one more time then stay here in the plank go into your downward facing dog lift your hips up
01:28into the air push your heels down and then as you shift your body weight forward roll the back up
01:34and flatten back out shift the body weight back again roll it up it's lovely one more of those
01:43back and forward and down bring your feet in stand on up here we go first block we're going to need
01:51the loop as we go into the loop standing high row on that we're going to really load up the upper body
01:57by staying up high pulling it back and then back in trying to keep your elbow up in line with the body
02:05that pre-fatigue is going to feel great because we're going to go into your static lunge with a single
02:10row it's been a while since we've done this so here's your reminder set into your lunge weight
02:15is in front of the back leg down into your lunge tilt forward row come back up reset into your lunge
02:24first things first let's pre-fatigue grab your loop hold on to it check it out ready to go get set
02:32get ready 60 seconds of the high row this is a challenge to do it doesn't matter what loop you have
02:40I have a yellow loop and I still feel this on the pull and this is what you want to really focus on
02:45is right here you can see that the elbow is going to stay in line with the shoulder so when I pull
02:51back I'm staying lifted I'm going to really get into the upper back bring it up and back and then
02:57right back in if you feel that your elbows are coming down or you can't pull the loop as much
03:04I need you to try to do as much as you can just get the resistance pull back and then release that
03:10is how you pre-fatigue the upper body muscles right there and don't worry about the legs those are going
03:17to catch up very quickly as well bring it up back and forward 10 seconds there we go stay with it
03:27keep your elbows up in line with the shoulders in 3 2 1 and set it down off to the side grab your
03:37weight whatever you want to do in this I'm actually going to grab a heavier weight I don't like that
03:41I want heavier 25 so I can really get into the legs and the upper body here we go lunge and a row
03:48ready set go down tilt forward row on your lunge you're not doing a front loaded as much as we
03:58normally would you're going to really try to balance the weight in between both legs the dumbbell you'll
04:04see is in front of your back leg and allows you to sink down back up tilt row and think about that
04:12that long stride legs are long on this one I got long legs so it really helps to show bringing it
04:19down tilt forward row and you'll feel the body weight shift middle to the front time for one more
04:27bringing it down forward row set it down you're going to switch sides we're going to do one side
04:34other side and we're going to alternate that way so ask yourself get set into your lunge and make sure
04:40you're in long enough stride we're going lunge row bring it down tilt forward row reset
04:49you know you're stepping back far enough so when you go into your row out of the lunge so here's the
04:57lunge and you can see that when I go forward that straightens my back leg out and that's how I know I'm
05:04step back far enough in my lunge row reset lunge row back down nice time for just a couple more
05:17bringing it down and up last one lunge last row set it down a little row little roll roll the row
05:29come into the other side again get set grab your weight going right back into it ready set go lunge
05:38forward row remember you always finish one move before you start the other so come into it reset
05:48lunge down tilt row the body weight will shift to the front leg as you tilt forward into the row
05:57that's fine that's how it's supposed to be but you're still locking everything in right here in
06:02the core so you come down tilt back stays flat and row down tilt row good a couple more bring it up
06:14last one right here lunge set row set it down step in step out little switcheroon quick switch pick up
06:26the dumbbell let's finish off first block get ready get set let's go lunge set row right back up lunge
06:39set row you should really feel that difference of the lunge and how your upper body tilts forward
06:46into the row and that's how you can get into the different muscles legs and then back bring it back
06:54legs forward row back good stay with that we're not trying to go fast we're just getting a nice pace
07:04you feel where you should in all those muscles yep bring it up last one right here down up row
07:15time good job all right you do not need a dumbbell for this next block we're going to alternate here
07:23coming down to the floor for the well both of them so coming down uh on the ground you i don't even
07:31want to show you the the pre-fatigue move because you're gonna do it for six seconds loop chest pulses
07:35you've done it here's the fun one you're gonna do a walking push-up tricep push-up walk your hands
07:41out regular push-up here's what it looks like push-up tricep out out push-up regular in in you're gonna do
07:49that four times for 40 seconds but first let's do this this is gonna be a lot of fun i can tell
07:56get ready get set and go looped chest pulses this is just really warming up your chest
08:03because you're gonna need to but think about the looped the pulse right here is remember as you
08:10pull your hands in you feel this it's not necessarily your hands coming forward you feel the squeeze in
08:16your chest muscles right here squeeze push your chest up just a little bit towards the ceiling and
08:21you're gonna feel if you're just laying right here this is more shoulders it's a weird little shift
08:27but if you push your chest up now you're really getting in there lifting and squeezing the chest
08:35oh my goodness just on the pulses you can feel it i can feel my chest lifting
08:42like it nice stay with that elbows still stay slightly bent the whole time you got less than 10
08:51seconds good and we've got three two one get rid of it here we go all right so this is gonna be a lot
09:04that's a lot of push-ups knees or toes i'll want you to pace yourself through it so you can walk through
09:10it start with your hands wide regular push-up tricep push-up go push up down bring your hands in
09:17tricep push-up if you need a little extra balance you can bring your feet a little wider
09:21but think about what you're trying to do here wide push-up into a narrow push-up for triceps
09:27if you're on your knees the same rules apply as they have all eight weeks here hands are right in line
09:33with the chest hands are wide enough as well to get into the chest and stand out of the shoulders
09:39then you walk out push-up walk in tricep walk out regular push-up walk in tricep just using your
09:51body weight against you right here last one push back and take the 15 seconds you're gonna do that
09:59three more times and that's a lot so start wherever you need to in terms of your knees or your toes
10:03but really make sure that you're able to lock it in and get your form correct so let's go again ready
10:09set go push up in in tricep out out push up in in tricep if you can do a couple on your toes
10:23awesome if you get to the point right now like me where you have to drop to your knees that's fine but
10:28remember you've got four of these so you're here for a while and this is only number two you got two
10:34more to go yep that's why i didn't i told you you didn't need any weights on this one dropping down
10:40back up bringing it out regular bring it in last one walk out push back and bring it back i know this is
10:52very rude to me to do in week eight but i've been progressing you in your push-ups in your strength
10:59this entire program and this is how we continue to challenge you bring it down and go i'm gonna keep
11:06pushing you every single workout i don't care if it's week one or week eight just take your time
11:13bring it down and you should be by now having to drop down because you have fatigued the muscles
11:22and if you are on your toes and your butt's up in the air then drop down to your knees do it right
11:27just drop down and just keep working constant movement the entire time out out in in in down
11:37oh my goodness you got this oh and last one out and time push back we got one more to do this
11:48you can do this you just really gotta focus on it so we're gonna stay right here in the chest
11:52into the triceps so let's get set 40 seconds to finish this one here we go ready set go tricep or
12:00regular i don't care where you start just make sure you take your time to bring your hands out
12:05and it's easy at this point to start doing this because you're tired and my hands are in line
12:10with my head let's not do it over the chest walk in tricep even if this point you're here if your
12:19knees are right up underneath the hips to do this this is still working the entire time just keep going
12:26bringing it down push out and in down push out you got it come on in three two one
12:40stand all the way up i know it was mean it was mean all right grab your loop again you just did lower
12:50body yesterday so you don't need your hardest one i'm gonna go green you're gonna bring it around
12:55your ankles we're gonna do loops side step squat pulses where you squat pulse to the bottom step and
13:01squat pulse then grab some weights choose maybe a little bit lighter because we are gonna do a
13:10couple different moves here we'll start with that let's see how it works you're gonna go set your feet
13:16hammer curl into a squat press up back down release hammer curl squat press that's the fun one here we go
13:28get the loop around your legs we're gonna side squat pulses in three two go step pulse step pulse 60 seconds
13:41that's pre-fatigue fun over here and what are you doing i know you did your legs yesterday so it
13:47could be very fatigued it could be tired so if you instantly start to feel yourself going forward
13:51what should you do pulse stand up step pulse stand up no matter what i want to see this flat back
14:03so then you're staying loaded up into the legs and get your butt out and back the whole time
14:11quadra loading up everything is loading up right here loaded back uh-huh oh yeah told you your legs
14:20would catch up on this one uh-huh less than 10 right here bring it out back bring it out pulse it
14:30almost done three two one step out of it quickly get rid of it okay start with your hammer into the
14:42squat press it back down three moves at one time fantastic here we go get your feet wide enough for
14:49the squat and go hammer curl press up into the movement back down hammer curl squat press
15:00and then take your time on this give me the hammer down you're going into that front loaded squat but
15:07remember as you come out of the squat pressing up bending your knees to reset back down hammer squat
15:17press core is locked on this one so make sure you're coming down and up overhead safely right down
15:25good ah last one and time set it down ask yourself on the weight was that weight enough
15:34i know you could probably do a little bit more on the squat but remember we're going that full body
15:40that total body so choose accordingly ready set go curl it squat press reset curl and then we come
15:51into the curl load it up squat come up into your press then back down so out of the squat go right
15:59into your press bring it down it almost becomes as known as a squat thruster because you go straight up
16:06down push up and release lift up squat push up and down last one down push and time set it down
16:21two more let's uh get your heart rate up you start sweating a little bit and you gotta go again
16:29here we go let's get set get ready chest up round three bring it up up underneath squat thrust it up
16:42reset remember on the hammer curl your elbows is the only time i let you do it the only time i let you do
16:48it is your elbows gotta come up away enough so the dumbbells can get set on the shoulders then you go
16:54into your squat pulse up press up and reset do it again down press and back lift it up press overhead
17:06and back i got 15s and they're getting really heavy this is your last one press it up and down just
17:14kidding you got time for one more why not down and set it down good job my goodness
17:22can we do one more sure we can here we go get ready get set take a big deep breath in
17:32and let's go curl it drop it press it reset and get set it's very easy by the way to have your toes
17:42start to come out on that because you're trying to do everything you can to help so roll it underneath
17:47press up back down and reset do it again up squat press down and up you got this
17:58oh these weights are so heavy right now 15s are so heavy right now bring it up down move you got it
18:06reset last one and time bring it down oh my goodness that was just mean
18:16all right last one by the way so come on down bringing back the faith by the way the last move
18:26we've been working in the high plank pike leg lift with the knee to elbow we're going to do that but
18:32we're just going to go from a low plank position and that's going to be your move uh for four times
18:3740 seconds this one i want you to bring the loop around get it around your ankles or around actually
18:45mid shin height we're going to roll over and we're going to go into if you want on the thighs
18:50that's fine and if you remember we go bear kickback alternating sides i'm going to go around the ankles
18:57because it makes it harder uh-huh here we go 60 seconds get ready get set let's go lift up back down
19:05you're staying in the bear as much as you can on this kickback and it doesn't have to be very high
19:12on the kickback if you're just the most important thing is to try to float your knees off the floor
19:18stay in your bear and even if it's just a little bit of a kickback just like this much that's all
19:22you need just lift up and back down if you can kick it higher good for you do it but if you need to
19:30this is your mod right here even if you're on your knees i still want to see a kickback and then you try
19:37to come up and then kick it back oh my goodness i know it's good stuff don't worry even if the loop
19:44starts to roll a little bit that's fine just adjust it however you need to and just keep moving lift it
19:50up back out good you got this almost done with it stay lifted and down quads on fire yup in three last two
20:03last one and good get out of it don't need that and now we're gonna go into the low plank
20:11so low plank going into the leg lift plank leg lift knee to elbow back if this is too much you go
20:20into your high plank so get ready get set and let's go lift up knee forward bring it back and down
20:30the only difference as you've been working through this progression for the past eight weeks is the height
20:37of the plank low plank is definitely harder so if any point you need to what are you doing if you're
20:45on your knees you can still do the leg lift and then you can bring your knee up if you want and you're
20:51transitioning and you've been progressing you can go into the high plank and bring it forward and back
20:58otherwise you're trying to stay low lift it up last one and down come down and just stay here
21:07we don't got time to do anything else we're gonna do it three more times this is the last block by the
21:11way so focus and let's finish get ready get set and go bring it back forward up and down if you feel
21:22like you're starting to slide if you feel like you're starting to shift then just adjust as you need to
21:28so you're loaded up elbows right up underneath the shoulders and then give me that lift knee lift down
21:36everything is working on this one the whole time including all your sweat glands as you lift up lift
21:42up forward back down you got it come on oh it's okay if you have a little bit of a round back as you're
21:55pushing forward last one and time bring it back down when you're on a low plank bring your arms out for a
22:03second that feels good two more we can do this get ready get set and let's go bring it up bring it
22:14forward and down as i was saying on the round a rounded back it means you're doing this when you
22:21bring your knee up towards your elbow and you have a little bit of a round that's okay as long as it's
22:27just a little bit but if you're really rounded that means you're lifting your butt up and you're
22:31tucking your head into the air into the floor towards your feet i want you to lift up and down
22:37up in back down stay with us keep going break coming up last one and down stretch out your arms one more
22:54time through and that's really all you should have left is 40 seconds left to work high low i don't
23:01care how you do it just get set give me 40 seconds to finish in three two one go lift it up bring it
23:10forward bring it back and down and if you're dying if that's way too much on that low plank then i better
23:18see the high because this is what you've been working on for eight weeks right here is the high
23:23plank and you should be getting to that pike or if you want the challenge you're down low to finish
23:32keep breathing through it it's hard i know it's supposed to be it's not supposed to be easy 10 seconds
23:39lift up down up and back last one
23:47and bring it down down down down down down out out out and just head down for a second
23:57all right oh give me a little cobra
24:00how you feel enough of that one that one is that one is uh is mean at the end i know
24:10whole formats mean especially when you put a total body into it all right so child's pose reach out
24:16lengthen your back out that feels good as you reach try to reach your fingertips away
24:20we'll slow everything down and take one hand over the top other side drop it down
24:33ah stretch all the way down the hand that's on the top the left side come up the side bring it down
24:40down what a great midweek workout yup push it back ah pedal out your feet i know so much planking
24:56this should feel good though as you push back and then roll it up take your elbows onto the thighs arch up
25:04uh flatten out flatten out uh flatten out one more time roll it up and down roll it up and
25:21maybe you look like this to finish off and if you do that means you did it right that is not easy
25:27that is a mean little little surprise that i gave you but hopefully you felt that and that is again
25:33how we're just finishing off week eight you're doing so good you're halfway through it you got
25:38day four coming up tomorrow right back to upper body so towel off shower off get ready for it i'll meet
25:44you right back here upper body manana good job oh my goodness shvetti
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