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Dirty Soul
  • 5 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00time to finish up week seven day six core cardio you did everything else so you knew core cardio
00:13was coming up at the end of this one and there's a lot of fun things i have in store for you so
00:18let's just get right to work take your feet out wide hands together reach up overhead bringing it
00:23down into a deadlift stretch out the legs that should feel lovely after yesterday bringing it
00:29down right back up and down again when you lift up you can lean back just a little bit feel the
00:35squeeze in the back bringing it down and then this time i want you to stop and you're going to go into
00:42an inchworm i'm going to scoot back just a little bit and then we go down inchworm walk it out
00:46into the plank walk it back and the more we do these you really want to think about can you keep
00:52your legs a little straighter not bending your knees as much as you come down and then come back up feel
00:58stretching the legs warming up the shoulders core all that good stuff because you need everything
01:03today and then last one stay into the plank here and bring your feet a little bit wider we're gonna
01:10go plank push back into a frog we're gonna load the legs up a little bit get a nice stretch into the
01:16thighs which that probably means there's some sort of bear movement today maybe one maybe two maybe
01:24three you don't know last one step in one leg step in the other leg bring it down drop it down low
01:33how you feeling feeling good feeling ready feeling excited roll it up oh stand on up and let's go
01:41into this all right so shoulder roll we go two exercises you're gonna need a dumbbell for the first one
01:47and it's gonna be a pull over into the crunch 10 so pull over into the crunch if you remember the
01:54dumbbell is overhead bringing it overhead we bring it back lift it up into the crunch but this time
02:02we're gonna add on a double leg extension after your crunch so pull over crunch into the double leg
02:08extension second exercise rolling over into the low plank and we're gonna rock forward and back
02:14plank rock forward and then you bring it back loading up the shoulders on this one and the whole
02:20idea on that plank rocker is to stay as flat as you can flat as possible as the board to push forward
02:28push back we're gonna see how your shoulders have really strengthened over these past seven weeks all
02:33right so here we go first things first dumbbell comes up bring it overhead and let's go bring it back
02:41overhead crunch up and then you come down extend your feet bring it back in and bring it back overhead
02:49we finished one exercise but i want you to come into the crunch finish the crunch and then you extend
02:56your feet out if that is too much remember your option as always is to go heel tap then bring it back
03:03but give me the pull over into the crunch back down extend out and back think about your control
03:12movement strength in the core right here as you extend out back in good back out crunch up extend out
03:22this is your last one and good set it down roll over into your low plank knees or toes on that one you
03:30always have those options elbows right up underneath but get flat get controlled movement so move forward
03:37move back ready set go bring it forward then rock it back you will find shoulder mobility is an issue
03:47sometimes on this one so if you can't move forward very much if you can't move forward as much as i can
03:52totally fine it's just a little bit of a movement forward and then bringing it backwards but if this is
03:58your start and your end spot and you're on your knees as well that's fine you can have a body weight
04:02shift forward and a little body weight shift back again just trying to load up the shoulders and the
04:07core as well if you're on your toes try to come forward a little bit and then try to push back just
04:13enough to where you feel that push into the arms and then bring it back up again less than 10 and back
04:19good you've got it coming down three two one and always those last few seconds where you feel that
04:28one all right second time around coming into the pullover crunch so remember as we bring it around
04:34bring it up get into the crunch as you bring your arms up get ready get set and let's go bring it
04:41overhead come up into the crunch then as you come down you can let your legs extend out you always have
04:49an option there's always a way to get a little bit more out of this and if you want a little bit
04:53more out of it is in the crunch as you lift up stay up there stay lifted then extend your feet out
05:01and bring it back down so that's your way of getting a little bit more if you want the crunch
05:06stay lifted extend your feet out back down but remember the option is to go crunch down heel drop if you
05:15have to right back up bringing it down lift up extend out last one right here bring it up and crunch
05:25and time roll it over back into your plank rocker get set underneath this make sure your feet are also
05:34set you don't have to look at them they're not going anywhere you can look at them first and make
05:38sure they're set drop your butt down and let's go rock forward and rock back on a plank we're not
05:46pushing our tummies towards the floor so as always you want to focus on the belly what's happening
05:52here you're drawing your belly button in towards your spine locking everything down and those are
05:57those little reminders that are always so helpful doesn't matter how long you've been doing it
06:02been doing planks as long as I can remember but this is always something I remember too because
06:06sometimes I'll get guilty of that of pushing forward and that's going to also let my hips start
06:12to drop down you can see that so we lift up really lock it in pushing forward pushing back coming up on
06:19the end of here and you've got three two one good job push it back nicely done all right moving on
06:30second round we've got two new exercises for you the first one I'm going to show you because you're
06:35starting on the ground but I'm going to show you the second exercise first it is an alternating reverse
06:39lunge with a chop you're going to extend the dumbbell out away from you and as you step back
06:45you're going to bring the dumbbell down to the side just as we've done the chop before but we're adding
06:49a little bit of extra movement into that lunge you're coming down the ground for the first exercise
06:54called a twisted bear plank hop knees right up underneath in the bear stance you're going to twist your hips
07:01to come around step right back to the beginning step out into the plank so twist knee hot plank twist
07:09hot plank a lot of fun just a great time on this one so make sure your hands are underneath not pushing
07:16your knees together here we go three two go twist plank hop twist plank hop the focus here is to really
07:27try to keep your upper body planted so nothing else moves except for the lower body and then when you
07:33push out into the hop it's not lifting your butt up into the air it's just a quick little movement
07:38pop pop if you can't hop you step out step back twist step out step back twist and as always what is
07:50the bear alternate what is the bear modification right here alternate lift on that just to get a
07:57little bit of extra movement on that one but you can also do a twist set twist set three two one
08:06that one is a doozy it's going to catch up with you very very quickly stand on up grab your dumbbell
08:11doesn't have to be very heavy remember as we extend out away from our bodies doesn't have to be very heavy
08:17set your feet bring the arms up and let's go step back chop lift up step back chop we're thinking
08:26about as we're crunching down what is that working obliques we're length sinking down into the obliques
08:33so from the side on this one as you're stepping back you're going to feel as you drop into it just
08:38like when we were kneeling down for the chop same thing chop down lift up chop down lift up
08:46make sure you're breathing down lift down lift goodness heart rate's coming up as well there's
08:58your core element right down lift and three two one good job set that down back into your twisted bear
09:09plank hop now again new move it's a little different a little weird so just get set and
09:16remember give me the twist and hop it out ready set go twist quick hop reset twist walk out if you
09:26need to and this is going to be very likely to get to a point where you have to walk out before
09:31anything else and if you drop down that's fine drop to your knees lift up give me a twist drop down
09:39lift up give me a twist whatever you're doing here i want to see some sort of movement as you come
09:46around then you come back come around step out uh-huh that's a good one step back into it you got less
09:57less than 10 loaded up oh my quads for sure in you got three two one step back
10:06there's also a reason why i saved that for towards the end of the program too that's just been mean to
10:16do in the beginning here we go give me the lunge give me the chop ready set go step back lift up
10:24step back lift up remember on the lift you you're not doing a super heavy weight here so you shouldn't
10:32be feeling a pull in your shoulders but i want you to really focus on dropping the weight down
10:38to the obliques drop down lift up drop down lift up down good stay with it try not to go so fast that
10:52you have momentum and then you're sort of swinging take your time down and up coming up at the end
10:59here lift up down one more each side and time nicely done all right done with the weight coming down to
11:11the ground first exercise low plank swimmers adding a jack on the feet that's your first exercise
11:19second exercise on this one is we're going to go onto our back into a knee to outside elbow post
11:25pulse now we've done the knee to elbow the only difference on this one is you're going to try to
11:30bring your elbow up past your knee to the outside that's the only difference on the crunches but let's
11:36get ready for the first exercise now as we go into the low plank on your swimmers right here
11:42you gotta get your feet wide you're gonna swim one side swim the other side jack in and out and go
11:50again here we go ready set go swim swim in out swim circle in out just that little extra movement
12:04creates a little bit more instability i know it's mean but boy it works so think about this as you're
12:11swimming and your feet are wide if you need to drop down what do you do drop to your knees work on this
12:17and then instead of the jack practice on coming up into your plank and then come back down so if
12:22you're in the mod swim swim swim up down swim swim swim up down stay with it last one
12:33and in out time roll over onto your back coming down as i said before we've been doing knees to elbows
12:44now i want you to try to get your elbows to the outside so you're actually crunching up a little bit
12:49more ready set go crunch outside this is what we've been doing elbows to the inside and pushing
12:59towards your knees now i want you to try to get them up and that allows you to get a little bit
13:04higher into the crunch tucking the chin lifting up and you should really try to think about making
13:10your abdominals this area right here as small as possible because you're crunching in and then you
13:16stay in the crunch the entire time and you should feel the difference of that remember if you need to
13:25heels down but still try to stay in the crunch as much as you can lift up you got it in three two
13:34one good job felt that roll over it's a lot it's quick quick quick back into it feet wide get ready
13:48get set and let's go swim arm around quick jack reset on the jack remember if your butt is starting
13:58to come up into the air this is going to be exactly what happens right here as your butt comes up cute
14:03i need you to bring it down and if you have to drop to your knees to do it totally fine then you lift up
14:11but even if you bring your feet wider even if it's like an awkward wide width you're like there's no way
14:16i should be that wide this is fine i'm totally okay with this because that is giving you that stable
14:22platform to work from and as your core fatigues you're going to need it bring it around bring it
14:30around back in and out last one and flip it over that one that one is just it's it's mean i know all
14:44right wipe the sweat away let's get set on this one knees up elbows out ready set go crunch up
14:52little pulses try to stay in that crunch as long as possible without letting your body come all the way
15:00down on a crunch you typically start from the bottom and then you lift up remember on the crunches
15:05we're trying to stay lifted even if your heels are down you're staying lifted your shoulders is space
15:11underneath your shoulders the entire time so now you can stay lifted up no matter what option
15:16and get your elbows to the outside of your knees lift it up make sure you're breathing that's kind of
15:25hard sometimes i know stay lifted ah you got this finish this off come on lift in three two one
15:37ah bring it down all right last two exercises before the burnout first exercise triple bear kick through
15:46you've done the bear kick through before we have the triple bear to the side we're bringing it back
15:51second exercise you're going to stay here and you go into your cross arm crunch but this time we're
15:57going to add a little bit more if you want and you go cross arm crunch with leg lift that's number two
16:01first exercise though let's get set up for it you're going to go triple bear which means a bear to the
16:08side so one hop to the side kick out to the opposite then you get reset kick out to the side or triple bear
16:16to the side kick out to the opposite take your time on this one work on the kick through ready set go
16:22bear kick through reset other side bring it back reset and think about the hop the hop is going to
16:33the side that you just kicked out at so right side i go left even if it's opposite for you whatever works
16:41for you so side then kick to the same side reset go again take your time on this one even if you kick
16:51to the same side that you're kicking out and you're hopping to the same side it doesn't matter just keep
16:56moving kick it out hop it out and kick it out good in three two one i'm staying right here
17:07i'm going down onto my back for this one sweat everywhere pearl is reset on this one remember
17:17arm cross crunch arms out three two one legs are out now so we're getting a little bit more of a long
17:26lever extension out if this ever too much this is a lot this is asking a lot in the lever your heels
17:33come down tuck your chin stay in the crunch you can also come up into a bent knee if that helps
17:41so you got lots of options option one option two option three lift it up and focus again on the crunch
17:51trying to get your core your abdominals right here in the middle the middle part of the abdominals
17:57as little as possible right there crunch and down lift and down in three two one and
18:07sometimes you just need a second to think through this and bring it back around i don't give you a lot
18:17i'll give you two seconds to set to reset and here we go again ready set go quick hop kick out
18:26bring it back quick hop bring it out and back there is no point in any sort of bear stance in this
18:36program where your knees should be together not on the twist not on the side or anything so you're
18:41always going to go quick hop kick out bring it down quick hop bring it around reset hop back around
18:52oh yeah this is a fun one i know fun is definitely what you're thinking bring it around stay with it
19:03come on in three two one that worked out perfect so now i can just stay here cross crunch finish it off
19:14and then you get to go to a burnout hooray lay on down get set arms out and let's go kick it out
19:24in your crunch you do not have to have your feet very low for this to work your legs don't have to
19:31be all the way down on this one that's going to put a lot of pressure in your lower back here so
19:36think of your three options here because the focus is right here in the middle so if you're just lifting
19:42up and your knees are bent cool if your heels are down totally fine but focus on crunch but really
19:50try to keep the legs extended as much as possible throughout this move and staying lifted and down
19:57give me the crunches to finish you got 10 seconds left even you see my knees are slightly bent that's
20:01because everything is tired you got it three two one and down here we go time for your burnout
20:12four exercises you know the drill so here's the exercise you're going to start with the plank rocker
20:16then you're going to go into a low plank swimmer jack then you're going to go into triple bear
20:21kick out and then to finish off right here where we started well just now right here where we finished
20:27started finished doesn't matter here we go get on over so let's have some fun with this plank rocker
20:35to start and then go right into that triple bear it'll be all sorts of fun ready yeah set
20:44take a big deep breath in because you're gonna need it here we go ready set go plank rock forward
20:50plank rock back plank rock forward plank rock back this should actually feel probably the easiest
20:57out of all the exercises that you've done today when you start bringing the bear stuff in i know
21:03it's just mean but think about rocking forward rocking back knees or toes try to stay up though
21:11as long as you can you're in week seven this is the end of week seven you have worked through to
21:16progress yourself to this point where even if you're just holding the plank you have that strength
21:21and stability to do it so hold the plank whatever you need to do but bring it out back in okay we're
21:28gonna be moving forward stay in your low plank swimmer jacks coming up get ready get your feet
21:34wide and let's go knees or toes you choose remember it's a burnout though so if you have to drop to
21:41your knees i like that that's a good thing because your core stability is gonna be done so no matter if
21:49you're on your knees or toes you give me the jack you bring it around and then if you're on your knees
21:55you're gonna come down come up into the hold reset lots of options to keep going on this one
22:03come up and reset we got this and out bring it around bring it back and reset down if you have to
22:15i'm feeling it there's not much left in my core on this one lift up walk in into your triple bear
22:21and kick through go hop kick through reset hop kick through reset last two exercises
22:31push to finish take your time use your options if you need to but just keep moving the entire time
22:39plank out into it and i really want you to focus on pushing bringing it back quick movement back in
22:47oh my goodness yep everything is fatigued everything is tired load it up you got this
22:56less than 10 come on bring it back around and down in five last one and then right back onto your back
23:06and finish off with the cross leg lifts arms out heels down heels up legs extended whatever you can do
23:16but really focus on finishing your last 45 seconds and then you're done and you got week seven
23:22under your belt lift it up keep going i got sweat my eye we're gonna still work through it though
23:28lift up tuck your chin stay in the crunch lift down breathing exhale heels come down a little bit if you
23:40need to to finish but keep working all the way to the end you got it in three two one set it down
23:52oh knees into chest give yourself a hug that was a lot that's a lot on your body
24:00and then we'll stretch out hands across t style and then just let your knees fall off to one side
24:12oh that's nice all the way down the spine glute that is a lot and now i was holding
24:20some of those moves is he's putting all the moves into the program it's okay when when are we gonna put
24:27this move in switch sides and it's like okay we're gonna hold on to it towards the end so then you
24:33think there's nothing else it's like a little bit of cherry on top whoo goodness breathing heavy
24:43so roll all the way over onto your stomach bring it around elbows underneath into a baby cobra
24:50point your toes lift your chest up come up as high as comfortable
24:56nice big deep breath in back down and then push back hands are gonna come wide into child's pose
25:08butt down towards your heels let your head drop crawl your fingertips forward try to create some length
25:15uh into your upper body
25:18tuck your toes come up downward facing dog alternate heel drop quickly either side push both heels down
25:33and then step your toes in roll up all the way and put yourself together
25:41and if you look like a sweaty mess that means you did it the right way by now you should know that
25:47and just like that look week seven is done you got flexibility mobility tomorrow so we go right into
25:54week eight we're gonna finish this program strong you are absolutely killing it stay with me on this i know
26:00you've got it in you but first shower and clean yourself up because that's what i'm gonna do i will see you
26:07for week eight
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