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Dirty Soul
  • 5 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right day five into week seven and what better way to celebrate day five lower body
00:11than bringing in the format give me five get it no not happy about that's okay it doesn't matter
00:18because we go right into the warm-up on this one so let's go into catcher hamstring so uh taking
00:24your heat your feet wide heels down toes out and sink down into the catcher and a little side
00:28movement to start and then once you're set you feel pretty good you can lift your legs up into
00:33the hamstring stretch ah do you remember the give me five we did that on day one this week
00:38it was a whole lot of fun that new format and you haven't done it lower body yet so
00:43i'm saving it for day five for you and it's going to be a lot of fun as you do that good stuff last
00:50one and then you're gonna come up roll it up and then step in you're gonna step back into a lunge
00:55with the twist step back and twist step up do the other side on the give me five format we take
01:01the burnout move we bring it up to the top of the block which then becomes a pre-fatigue move it's
01:07no longer a burnout it's called pre-fatigue so you're going to do that move for 60 seconds then
01:12each exercise after that you go 40 seconds four times through last one bring the leg up quad stretch
01:19if you remember this from day one of this week in terms of your upper body you really feel that
01:26pre-fatigue kick in so remember how that worked with your upper body we're going to mimic that in
01:31the lower body so that will influence your weight selection in terms of not necessarily taking the
01:37same weight that you might have done last week because we also start messing with tempos shocker as
01:42you go through all these so remember to have additional weight standing by if you need to drop set
01:48but the focus is to really work that time under tension and get that full 40 seconds four times
01:54through done all right so first things first we're going to go into side squats side squat pulses grabbing
02:02your loop on that one that's 60 seconds we're going to go and then the actual exercise itself is going
02:08to be a front load squat and then that one is we're working slow today four counts down four counts up
02:16this is where you really need to choose your weight accordingly and actually possibly start a little
02:22bit lighter just to get the sense of that because you haven't done a squat a front load squat that slow
02:28yet all right so i'm going to start with the 30 we'll see how it goes but let's go ahead and step
02:32into the loop because we got to start side squats and get a little pre-fatigue into the muscles
02:38because why not all right so 60 seconds side squat pulse ready set go sink down squat pulse once bring
02:48it to the side that's that one two one pulse you step out pulse and back right into work for 60 seconds
02:56so remember if you need to you can stand up out of the pulse you can pulse once stand up step out pulse
03:03and then stand up step out otherwise i want you to focus on really trying to step out pulse step it
03:10back getting the legs nice and warmed up right off the bat in your 60 seconds sinking down weight in
03:19the heels chest is lifted core is in even if you don't have weight you're really trying to keep the
03:24chest lifted as much as possible doesn't mean it's straight vertical but you're still pushing your butt back
03:29working the legs quads glutes everything's working through this right off the bat in your pre-fatigue
03:35stepping out stepping back coming up at the end here five seconds three two one stand up step out of it
03:45quick transition we're going into the front load squat on the four and four again remember that's very
03:50very slow and very controlled so pick up your weight get your feet set we are going three two one
03:59slow down two three four up just as slow holy moly you're gonna be here for a while and again
04:10because it is slow you got to focus on weight selection and making sure that you're still locked
04:16in core is in not dragging you down coming up two three four bring it down slow remember it's only 40
04:25seconds it's not the full 60 so it's a little bit less time but you're still going slow that's that
04:30time under tension down two three four up this is gonna be the last one you're gonna take the break
04:37set it down shake it out that's how that felt because you got to do it three more times so
04:43if that felt good awesome if it felt like you could do a little bit more weight grab some more weight
04:48i'm gonna stick with it because i want to really lock in my legs here we go three two go down two
04:57three four up two three four that is the slowest that you'll ever squat with me right here bringing
05:07it down and then right back up and you got to focus really as you're pushing up to push the weight
05:14into the heels not letting your knees cave in or flare out you are making the muscles in the legs
05:21do all the work up two three four here's your last one down two three four up slow and time set it down
05:34that's not a lot of reps i know that but that is slow that is really working so shake it out get ready
05:42for it you're gonna come into it again we're not worried about reps we're worried about time under
05:47tension ready set go down two three four up two three slow control that's all i care about on this
06:00one is really hitting that slow four and really as you come up to the top coming down you're like
06:06that's not that bad but as you're pushing up you got to really focus on lifting
06:10and pushing bring it down two three and up oh good you got one more to go down two three four
06:24up two three time set it down how'd that go can you do one more you have to do one more how about that
06:34so choose your weight sticking with the same weight why not get set get ready let's go slow
06:42down and you should know by now that pre-fatigue is real as we really wake up the muscles and now
06:50we're going slow two three four and i'm telling you even on the slow movement your heart rate comes up
06:58right down slow up controlled you got it really squeeze into the quads as you come up and you
07:07should feel those quads at the top you're like oh my goodness they should be on fire lock in
07:12to the legs up you got time for one more bring it down down two three four last one and set it down
07:25ah oh my goodness just shake it out so much fun you're gonna need your loop and you're also gonna
07:35go into two weights for this one i don't want a 30 what am i thinking alternate reverse lunge
07:40we're gonna do the pulse again one two one sticking with that i'm gonna feel like 20 and whatnot
07:47i'm gonna do 20s for this one so alternate alternating back one two one this is when you're gonna step
07:54further back different than the front loader lunge first exercise though let's go that pre-fatigue
07:59step into the loop we're gonna go some kickbacks alternating kickback pulse it and then come back
08:06pulse it and come back let's load it up ready set go back pulse bring it down alternate sides
08:15and again what we're trying to do we're trying to keep our chest lifted this one i really want you to
08:20stay as vertical as possible and i say chest lifted often and you still have a slight tilt
08:25this one try to stay as vertical as much as you can so all of the muscles that's working right now
08:31is down here back pulse release back pulse release you're just shifting your body weight
08:41enough to load up one leg and then you're lifting the other leg up and really trying to get
08:47the squeeze in the back of the leg the glute oh i like it bring it up and pulse honestly one of my
08:53favorite loop exercises right here bring it back and down getting the pre-fatigue going yeah it's not
09:00even pre-fatigue it's just fatigue at this point bringing it back and down time for one more each side
09:06last one and step in quickly step out of it get rid of it get ready to go into your reverse lunges
09:17get your feet set chest is lifted and now we're stepping back pulsing one two one ready set go
09:24step back pulse step in other side this one as i mentioned is not a front loaded so i want you to
09:35step your leg back far enough to where you have that long stride then you step back in step out pulse
09:44step back step back pulse and in no swinging though no momentum here at all so if the dumbbells
09:55are starting to move you're going too fast slow it down and they might be a little heavy so you're
10:00having to use momentum to help got time for one more step back pulse and back in set it down one
10:07down three to go ask yourself again let's check in on the weight was the weight good i like the 20s
10:13i'm sticking with the 20s and i'm going to come down and really get that pulse let's go pick them
10:18up go step back lift back up out watch the feet still very easy when you go into a dynamic lunge
10:30movement it's very easy to step in and have your feet together and then what's going to happen is
10:35you step back you're going to step back into that surfboard you can see one foot is behind the other
10:39so you got to keep your feet always that hip width apart and then you step back nice long stride
10:45and up to the top down and up here comes the heart rate again lifting back up bringing it down pulse and
10:56up last one down pulse set it down quick shake little twist heating up in here very quickly
11:07get set get ready round three ready set go step back pulse push up just like i talked about in the
11:20first one and anytime we do a lunge remember on your range your range doesn't have to be very low
11:26even if it's front loaded or full loaded in terms of both legs are stepping back and really staying in
11:33the middle balance wise you don't have to go very far down you can go an inch two inches whatever works
11:39for you but step back load it then back in step back load it back in you got it
11:49my legs three two last one step back and step in let go of the dumbbells for a second one more to go
12:00i like to step back for a second and just kind of look at them give them the evil eye come back into it
12:06get set get ready and go down lift number four is going to be the hardest you know that it should
12:16be the hardest that's how it should feel so remember if you got to do it lighten the weights
12:21whatever you have to do to stay loaded into your legs back up give me the pulse down pulse lift up
12:31down pulse lift up don't rush through it you're going to start dropping i know you are you're
12:38going to be like this because you're tired keep your chest up step back a little further that's going
12:43to help oh nice you got it in three two last one and time good job bringing it back
12:55weights wise let's go a little heavier we're going into the deadlift so with your deadlift we're going
13:04three down one up that is your actual weighted move i'll grab my 30s for this one and then your
13:12pre-fatigue is the looped deadlift which we did in the first lower body this week and if you remember
13:18we did it four and four it was nice and slow and i brought it back because it's fun and i like it
13:24so we can really load up the hamstrings so step in and remember bring your feet a little wider than
13:31your hips grab the loop get set 60 full seconds go down two three four up two three slow and think
13:44about we trying to go a little bit deeper right there into the stretch this is your chance because
13:50you don't have any weight is to go a little bit deeper into the movement right there feel that stretch
13:56and then you squeeze and lift up and i want you to think about because you've been doing this from day
14:01one week one is to really think about how much more range of motion do you have you should have more by
14:09now even though it may not feel like it i bet you do but make sure the back still stays flat
14:14down squeeze lift up squeeze at the top down two three four up two three four you got it less than
14:2710 left sweat's dripping down now so that means we're really working you got one more right here
14:34down come up out of it and step into it quickly come out get rid of the loop now we're going right
14:41into the deadlift three of one so we'll speed it up just a little bit on the downward movement pick
14:47them up get set and let's drop down three down ah what up do it again down two three and right back up
14:59you can start to shorten your range just a little bit now because now we have weight so we don't want
15:06to go into any additional movement in terms of hyperextension or anything that's going to strain
15:11the muscles so think about that if i was coming down lower now i'm stopping mid shin height feel the
15:19pull right there and then squeezing to come up to the top down two three lift up down two three that's your
15:29last one set it down shake it out tres mas three more it's basically tres mas is christmas because
15:40you just get to keep doing it's the gift that keeps on giving get set get ready and go down two three
15:49back up on that slow deadlift it's very easy to want to cheat a little bit by rounding the shoulders
15:59forward so whatever you need to do even at the top if you need to take a second lift your shoulders
16:05back up and lock your chest in cool do it bring it down then back up to the top down two three squeeze
16:15up down two three squeeze up good hello hammies all right should say goodbye that's your last one
16:25set it down yeah i'm gonna say goodbye to the hammies on that one because by the end of this
16:32they're gonna be done zo all right so reset grab them again we'll pick it up working three two go
16:41down two three squeeze up really think about that split second hole at the bottom and the split
16:50second hole at the top so coming down two three and then lift up down two three and lift up and you
17:01will feel that and think about all that you've learned so far through this program how much stronger
17:07you are to go through these movements and how much you can get more out of every single rep that's
17:13exactly what you've been doing that's exactly what you've been learning lift it up last one down two
17:18three step it in shake it out i know sometimes it's your grip strength stretch out your hands you got
17:26one more to go whoo yeah here we go get ready get set and last set 40 seconds ready set go drop down
17:37two three back up down two three don't rush to finish off if you're rushing through this
17:47just means you're doing more stay with the tempo stay with that time under tension bringing it down
17:54two three you're going to get more out of it by staying with the tempo than just trying to get more
18:00reps trust me on this saying down two three back up down two three almost done come on
18:10whoo how about one more you got one more down two three and i'm just gonna walk over and put those
18:19down so i have to sit them sit them down twice all right how you doing are you good yeah last time
18:28you need the loop and then you need a dumbbell we're gonna do bridge so you're gonna lay down
18:33on the floor we're gonna go up to the bridge and in terms of your tempo on this one as we lift up so
18:38start with a single leg and then on the bridge we're gonna go up quick and then down two three so
18:43it's a one by three on your tempo what do i feel like doing uh you know what it's week seven i'm gonna go
18:51so come on down bring the loop around your thighs for this one because we want to go into the
18:59alternating single lifts this is how we can get a little bit more out of it so knees spread out
19:05lifting up and let's go you're gonna lift up pulse back down and do not let your butt come all the way
19:14down to the floor and i know i've said that we weren't going to put the loop around our thighs
19:19anymore but this one i want you to focus on lifting up as your knee lifts you'll feel the
19:26push a little bit more into the leg as you lift up and back down if we put around the ankle you feel
19:33that a little bit more in your hip flexor so here we're focusing on lifting up squeeze back down
19:39do not let your butt touch the ground and focus on getting your hips up as much as you can
19:44on the lift back down only coming halfway down and then up you got it lift up oh and down
19:55driving your knee up just like you're lifting the hips knee comes up and back down lift up
20:03and down 10 seconds left before your butt touches the floor not yet not yet lift up last one and
20:13time knees in wait not wait loop off get rid of that thing all right here we go come here you
20:22grab your dumbbell your new best friend and roll it onto your hips get ready we're going one and three
20:30let's go press up one down two three adjust your feet as you need to lift up down two three this is
20:40where you're going to be for the rest of the workout basically down here just working your booty if you
20:46need me i'll be working my booty down here lift up squeeze down two three really try to push up
20:56remember you're trying to lift the dumbbell towards the ceiling you're trying to drive the dumbbell up
21:01down two three good straight up down two you got one more lift it up down two three you can roll it
21:13over give yourself the break we're gonna do that three more times and then you're gonna be done
21:18in a lot of ways with this roll it back onto your thighs reach them up ready set go lift up down two
21:29three as you increase weight in the bridge it becomes a point where you might have to adjust
21:38how the dumbbell sits so when i say thighs we're talking about the upper thighs and you can use your
21:42hands to hold on to that dumbbell but really try and keep it around the hips so sometimes you might
21:49feel on your hip bones so move the dumbbell around as you need to but lift up to the top lift up down
21:55two three lift up down two one more up and time roll it over two more to go remember make it easy on
22:10yourself just roll the side adjust yourself get everything put back together between sets that's
22:16basically all it is roll it back we're going round three ready set go lift up down two three get the
22:25squeeze at the top if you went up and wait and you're not getting full lift at the top full squeeze
22:31at the top then you need to lighten your weight because that is what i want i want all the way up
22:36and then down two three stay with it lift up down two three push through your heels drive the dumbbell
22:46up make these count lift up and down stay down slow come on lift it down two three last one down two
22:59three roll it over you only gotta do one more and then you can just lay here as long as you want
23:07unless you have something else to do for the rest of the day so let's finish this off last one get ready
23:12get set and go 40 seconds to finish your second lower body for the week it's a doozy i know that
23:21pre-fatigue is real isn't it it makes a difference so really focus on this and this is where that last set
23:28is really challenging it's hard to lift the weight up but you're gonna do it anyway because i told you
23:34to lift them up lift it up down two three come on down two three almost there almost done lift it up
23:46oh less than 10 even come on up down two slow this is your last one don't just drop down two three
23:56and get it off you oh yeah that's that's enough of that all right knees in oh give yourself a hug
24:06lift them up and now you can just let your head rest and a little roll to the side a little side to
24:15side stretch if that's too much right now just because you're tightened up hands on your legs
24:19a little arch a little curve a little everything whoo all right feet down again put yourself back
24:29together one leg across and figure four on that so as you start with this if that's the most you can
24:37do that's awesome that's great if not if you want a little bit more you can reach through other leg
24:43pull in and then rest your head down oh that's nice for the hip flexure and for the glute
24:50switch other side my booty is tight right now that's exactly how it feels i can feel everything
25:02that is a good workout right there oh bring it in and yeah i was excited i'll be honest with you i was
25:10excited for you to experience the gimme five format in the lower body upper body is fun don't get me
25:17wrong but that lower body there is nothing like really going into the pre-fatigue huh and then while
25:26you're down here just roll over to the side like that and then give me a quad stretch if you would
25:32this is the easy this is the uh lazy way of doing a quad stretch and i'm here for it literally here
25:38for it yep all right and then just roll the other side while you're there and just do the other side
25:48little quad stretch oh that feels good yeah like i told you lazy way but it's the only way
25:55today that's how we're gonna do that but go ahead and come on up help yourself up
26:03and you can just stay here and like i said you can stay here the rest of the day unless you feel
26:09like you have something else you need to do hopefully not but that's all we're gonna do for
26:13that and i will see you to finish off week seven tomorrow we got this it's gonna be a lot of fun
26:20core cardio coming at you so i'll uh i'll be waiting for you so go ahead and i'll just stay here and
26:27collect my thoughts because i don't want to get up i really don't want to get up
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