- 5 months ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00going into day four of week seven and uh feeling good coming out of total body yeah good all right
00:13cool so as we go into this we are working in the tempos that we've had including the four and four
00:18so that's your new home of the tempo working through that and then we're staying in the super
00:23burnout today that's your format so nothing new on the moves just focusing on good solid tempo
00:29and good solid lifting so let's do that get into the warm-up feet right up underneath the hips
00:34bring your hands together right in front of you bring your elbows towards each other and then
00:38push up your elbows going to come apart you're going to bring them down open up rotate the arms
00:44down to the shoulders right back up changing the warm-up but just a little bit give you a new
00:48movement pattern to bring it down back up those four and fours those are just beastie aren't they
00:57yeah especially in the lower body days but you got more of them today so stay with that
01:03last one this time i want you to come out keep your elbows locked in and bend them down and then start
01:09to roll the shoulders back oh that feels nice bringing them around feels like there could be
01:15like a little dance move is this a new dance move probably don't do it in the club
01:20is my dance move and then bring it around bring it to the front and back now as a reminder super
01:26sets that's your super burnout that's what we're working through today on the super sets and with
01:31those tempo changes remember to challenge yourself but don't forget to drop the weight if you have to
01:37last but not least bring your hands right to your waist and then push your elbows to the front
01:41little double chicken wing whoo yeah right in the shoulders feels like i worked them
01:48every day is what it feels like let's go so here we go first block of work two exercises you're going
01:54to do a chest fly four and four long lever opening up slow so choose your weight accordingly on that
02:01remember as you go slower that weight gets heavy very very quickly so on the chest fly that's what
02:06we're starting with i'm going to go 15s on that to open up and then you're going to stay on the
02:10floor and go into a pullover with a three and one i like the three and one tempo for the pullover
02:16because it really allows you to open up squeeze into the lats and come back down so i'll grab my 25
02:22for that if you've done the tempo you've been working through the tempos on the pullover so the three
02:29and one's not anything new the fly though that's the slow one so lighter weight if you need to if you
02:35want to challenge yourself for the heavier weight on the pullover then go for it
02:40all you got to do is just grab a heavier weight like this set it right next to you so you're going
02:45to start with the one weight go with a lighter weight if you need to um that looks good i'll
02:51even start with a little bit heavier on the fly so look at this runway style all of these weights
02:56here we go let's get come on down get ready i'm going to start in the fly four and four nice and slow
03:03we start at the top ready set and go bring it open two three four close two three four way
03:14different than anything else you've done with the fly so far even a three and one feels a lot quicker
03:23and a one and three feels a lot quicker than this because well it is but really think about you're
03:28lifting you're pushing your chest up as you expand it out that's how you can feel that chest lift and
03:35then squeeze back up to the top you go open two three four close two three four do not lock out
03:46your elbows it's gonna be really easy to do right now because you're going slow it's gonna be really
03:52easy to go into your shoulders as well so stay right in line with the chest opening up closing
03:58i feel it bring it open this is the last one close it up and bring it down
04:08this slow it's just mean i know but i like it so much all right i'm gonna go heavier on the pull over
04:16remember going three over and one back ready set go three over and then one back you count it over
04:26two three right back up really thinking about lifting as you come back overhead shoulders range
04:36of motion right that's always how that works in the first couple reps you might feel a little bit
04:40tighter so don't shrug up don't put any pressure into your neck just lift up and over
04:45and back down you feel the lats open up each down each side of your back and then you squeeze as you
04:53come back open two three back up lift it up again open two three bring it back try not to lock out
05:04your elbows it's so easy to do when it comes to locking out a joint because that's really just your
05:10body's way of trying to help get those muscles working but don't do it doesn't matter
05:15how long you've been doing you always got to remember these little tips and tricks last one
05:19open and down set it down going back to the fly i'm going to stay with the i'm going to stay with
05:28those 17s 17 and a halves we're going to see how long it lasts remember you can drop set if you need
05:33to though let's get set and let's go open two three four close to watch the elbows they are not
05:43going to lock out they always stay slightly bent staying right in line with the chest and then
05:49right back up now as slow as this is if you feel a pull right there that's chances are that's too
05:58much weight and the weight is starting to drag you down it's really trying to go into your shoulder
06:04your front part of your shoulder your bicep tendon so don't let that happen go lighter weight if you need
06:08to if you feel that pull at the bottom if it gets to the point where you can really squeeze into the
06:13chest and then back down two three four up two three slow oh chest try to squeeze a pencil right
06:25between my chest muscles right there here's the last one open up and close two three four
06:35yeah and set it down there wasn't much that's about all i had left in the chest right there
06:40and bring it in last pull over staying with that three and one really try to lengthen out
06:46hold on to the dumbbell get set and let's go three over and back in bring it back over two three
06:58and back on your squeeze back up towards the top you really focus on as i've said before the lats
07:05you're also going to feel the chest muscles activate as well it's a nice little chest push
07:10right there open two three and back down always make sure you're breathing don't hold your breath
07:17it's really easy to hold your breath on a pullover by the way because you're really holding it right
07:22there and then you try to get it back up but make sure you're breathing open two three and back in
07:30open two three back in oh my goodness feeling the pump in the back in the chest two exercises i really
07:41like pushing together oof back up i got time for a couple more and back here's your last one open
07:50two three and set it down nicely done let's move on you're gonna go stand up and we go into a single
08:00arm overhead press so i do not need my 30 or my 25 for that one single arm overhead press on the
08:07exercise with that one no tempo and then you're gonna go into the single arm hammer curl and on that
08:15one it's gonna be nice and slow four and four so choose your way to correlate on that one single
08:22arm overhead press no tempo same arm into a slow hammer curl so again choose your weight and really
08:31think about how that's going to feel as you go into this so i'm going to start with the 17 and a half
08:39i'm going to have my 15 ready to go that's what i'm going to start with all right so single arm
08:44pressing up back down grab the dumbbell foot forward one foot back split your stance let's go
08:52press it up and back down straight lift and back down 60 seconds of a press it's been a while since
09:00we've done just regular presses in terms of no tempo so remember we can bend our knees as that push
09:05press as you push up and back down bend your knees as you come down and that's going to help absorb
09:11the movement down press up back down don't lock out your elbow at the top bringing it down press up
09:20and down press up and down oh yeah that's good right into the shoulder right there bringing it down
09:30press up and down stay with it bend your knees as you need to to lift up and down drop set if you
09:40have to as well back down 10 seconds left down lift up and down got time for a couple more last one
09:50press it up and set it down okay into your hammer curl get ready to have a lighter dumbbell because again
09:59slow hammer curl four up four down this one's gonna go really slow ready set go four three
10:09up top and then you go down two three four all day is what it feels like you're here all day and then
10:19down two three four remember you can have your hand in to help keep your elbow in the spot so it doesn't
10:27move forward and move back this is where it's important to really focus on keeping the elbows
10:31close to the body as you can then bring it down two three four lift it up oh hello bicep right into it
10:43lift it up two three four down slow just stay the shoulder relax lift it up
10:52up and down slow again up two three four last one lift it up and down that's your last one
11:08oh set that down get that over there and then let's go into the overhead press other side
11:15ready for this one other foot set lift it up get set get ready and let's go press it up back down
11:25bend your knees back down when you go into those single arm exercises those unilateral exercises
11:32and you drop set here's the thing i got i need you to remember if you drop set it just now on the other
11:39side you need to do the same thing on this side we don't want to further any sort of imbalance
11:44so finish the reps do is about the same amount of time and then you go lighter weight so the more
11:51you do that the more you're going to start to feel that balance of the muscles but if you lift heavier
11:57on one side only and you go lighter on the other side you're just going to keep furthering that
12:01imbalance so press up back down it's okay if you go lighter on a stronger side you're still getting
12:06volume on this down press up down oh my goodness you got this last 10 push up and down and three two
12:20one bring that down oh done with you god 17 pound dumbbells feel so heavy goodness here we go slow
12:32curl hammer get your hand in elbow in ready set go four three up and down two three four again we're
12:45using our fingers right here just like i've shown you before on your shoulder as well that if you
12:50start to push forward you're going to feel the pressure from your hand your arm you're going to
12:56feel the pressure from your arm pushing to your fingers so if you feel that that means you're starting
13:00to bring your arm forward so it shouldn't have any additional pressure as you're lifting up
13:04and then right back down really focus on staying lifted up and then back down for up
13:12that is just brutally painful that's why i saved it for the last couple weeks i didn't want to scare
13:20you with this the first couple weeks because you might not have come back but now you're in it
13:24you're in it with me so lift up two three four down two three four keep going oh my goodness
13:36last one bring it up and down and time moving on last block before the burnout
13:46here go rear delt rear delt fly on the rear delt fly it's four and four so this is that longer lever
13:54we're lifting up slow down slow this will likely be the lightest weight that you use for anything
14:03just so you know so i'm literally starting with my seven and a halves on this one and i'm gonna have
14:08my fives ready to go and then you're gonna finish with w kickbacks gorking the triceps both arms but
14:15the pulse on this one comes to the top we're gonna lift up pulse back down it's a one two one
14:20just all sorts of fun things happening today all right so i'm gonna start with the tens to lift
14:29up and bring it back down we'll see how long it lasts and then i'm gonna drop as fast as i need to
14:35here we go three two go up two three four down two three four oh my goodness the tens they're not
14:47sticking around very long remember that you're going into smaller parts of your shoulders so
14:52go right into it because that extension at the top that's what's important up two three four right
14:59there and back down if you get to the top and you feel that you're having to shrug and get momentum up
15:07then you need to go lighter so you go up two three four back down slow do it again all the way up
15:18and release it slowly we're really trying to get into the back part of the shoulder
15:25even get some trap action here so think about the back part of your shoulder the rear delt up slow
15:32down last one right here up two three four back down slow good set that down a little torso twist
15:44just because you bent over you're gonna go right back into it give me that up pulse back down so grab
15:51your weights get set and go up pulse and release up pulse and release that pulsing movement it's the
16:04same thing in terms of your weight selection so you think about this weight selection means if i can't
16:10come up and stay up into the pulse then i need to lighten the weight that's the whole point of here
16:16is to go up pulse back down lift it up pulse back down you feel that in the back of the arms
16:25and this is already getting very very heavy and it's only seven and a half pounds and again
16:31that's that time under tension you're probably sick of hearing it but you know it works lift it up
16:36pulse back down so i know i'm gonna be dropping on my last set for sure lift it up
16:43and down lift it up up pulse release last one and set it down stand up okay getting rid of the tens
16:57i don't need them anymore i'm going to my fives and those are going to be ready so now let's go back
17:03into your rear delt to finish this off get set get ready let's go lift up two three four back
17:13down nice and slow do it again yep that's that top part that very top part and that's the full
17:22part of the extension that's the most important as we're lifting up so as you lift up two three four
17:29that's where i want you to be able to feel it so if you get to the top even right here if you're like
17:34this doesn't feel very heavy doesn't feel very heavy that is where it feels really heavy at the top
17:40that full pinnacle peak of the movement lift it up two three four back down oh stay with it
17:49lift it up two three four right back down kick your feet if you need to lift it up two stay with the
18:00tempo it's brutally slow but you got to stay with it lift it up this is your last one down two three
18:09four oh set it down fives are dropping just like they're 50 pound dumbbells basically and that's how
18:15you know it's working let's finish off with the pulses set it down get set get ready and go up
18:23pulse back down up pulse back down think about that pulse at the very top here's your start point
18:35the 90 you know i'm talking about this but i also know that you're probably getting a little tired
18:40and a little bit of cheating is happening where your arms coming down lift it up pulse and release
18:4790 to 180 and then come right back down that's all you're gonna do up pulse release you got this
18:55whoo goodness lift it up pulse release almost there keep your shoulders relaxed i can feel my shoulders
19:04are starting to want to come up because i'm fatigued don't let it happen lift it up pulse release down
19:10up pulse release down almost done oh two more lift it up last one pulse release and down
19:24fives are so heavy that's what it feels like as you come out of that so you know you did it right
19:32so here we go super burnout grab your loop going into four exercises straight arm pulses
19:40then you're going to go into the bent over row then you're going to go into tricep extension
19:45right side left side so what i'm going to do in terms of shoulders shoulders are tired i can feel
19:52it so i'm going to stay with my yellow for the straight arm pulses dropping down into the row then
20:01i'm going to grab the green closer to my body i'm going to get into that back part of the arm for
20:07the extension to finish off cool beans cool beans let's get set remember the loop is right around
20:15the wrists create tension really extend out and try not to let it go slack the entire time 45 seconds on
20:23the clock here we go and go pulse stay pulsing as long as you can keeping your arms straight line
20:32nothing else is moving you're relaxed it's all shoulder work right now pulse it open back down
20:42pulse it not letting it come all the way down you can see the difference there's the slack
20:47i don't even want that i want you to give me as much as you can staying pulsed and keeping the loop
20:53as tight as possible stretched out as much as possible you got it open it up come on
21:02then we're gonna go into the rows get ready get set and bring it down this one you could bring your
21:10arms in then you lift up and out back down focus on trying to keep your arm in line with your elbow
21:18so if you're lifting up into your row like this one the loop is going to slide down like that so you
21:23got to keep tension in the loop lift up and then you can bring it back down that feels that you'll
21:28feel that stretch in your back right there that feels good so you're lifting up and then i want you
21:34to reach out lift up reach out whoo good stuff back down you got it okay triceps coming up to finish
21:49stretch in three seconds two grab your loop or stay with whatever one you're going put it right
21:56into your chest and then go right into that extension to finish off remember still staying
22:01with the 90 so lift the chest up anchoring the loop to your chest and then getting that extension
22:07out and it's the same idea that we've been working on this whole time you're still pushing out and away
22:13from you versus straight down out and away and then straight down the more you feel that and get
22:21that extension at the very back right there working the back side of the tricep feels good and working
22:27it you got it super burnout remember by this point there's not much left there should be very little if
22:33any left by the end of this oh you got it in three two last one switch sides and go right into it
22:40kick it out back around same thing other side focus on the extension down and away from me if
22:49you're pushing straight down you'll feel it more because you're trying the elbow's going to want to
22:53lock out but if i push out a little bit away from me that's more of a natural movement to kick out
22:58and really get into the back of the arm triceps uh-huh looking good that's how we look good in our
23:05tank tops and our t-shirts oh stay with it finishing this off this is it last one almost done
23:13whoo you got it and almost there in three two one and down last one as i meant last exercise not the
23:28last rep but you figure that out okay take your hands forward arch your back tuck your chin that's
23:39nice and then bring your arms up overhead as much as you can shoulders are a little tight and bring it
23:50up and bring it off to one side lift the chest up other side
23:58and then take your hands back back behind push your chest up and you can try to take your fingertips
24:09if you can push your palms down lift up ah nice and then to finish off right where we started
24:20chicken wing and you should feel that really good right here into the shoulder push it forward don't
24:28force anything just push it forward as comfortably as possible for that that was a good one sneaks up on
24:35you i swear every single workout does you start out and you're like okay we're rolling now and then
24:40by the end of it you're like oh my gosh can't lift my arms which is good because you're done you don't
24:46have to lift your arms anymore just until tomorrow when you got to pick up weights for lower body so
24:51nicely done on that one i will see you right back here for day five good job flex it out too if you want to
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