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Dirty Soul
  • 5 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00well look at that you made it to week eight you only have one week to go and don't be too sad
00:12yet because it's still going to be a lot of fun there's still a lot to work in this entire week
00:17so we're kicking it right off upper body and we're going dirty style with your dirty mofo format so
00:24you know what that means four exercises can be a lot of fun take your hands together start out
00:29with a little bit of an opener to side to side keeping your feet planted hips are going to turn
00:34just a little bit but we're going to open up the upper body you better have done your flexibility
00:39mobility yesterday i'm serious i hope you did it because you're going to want it this week all
00:45right so use the time to get opened up one more each side then we'll take our arms out goalpost
00:51style bring them down low lift up goalpost scarecrow whatever you want to call it lots of different
00:57names for these exercises but we're going to use it to get into the shoulders and then you'll also
01:02feel as you push back you can get a little bit of a chest opener right back down again open up and
01:08down and then take the arms back behind you interlace the fingers push your chest up and push your hands
01:15down on that one really get in the chest because that's gonna be your first exercise by the way today
01:19and really going nice and slow today shoulder stretch drop it down away from your ear oh it feels so good
01:28yeah right off the bat shoulder stretches feel so good and down and then
01:35good to go yeah feeling pretty good little tricep stretch and then we're gonna get working on this one
01:42so as we work through the mofo format you know it it's ingrained in you is with all the tempos and
01:49that's exactly what's happening today as well is working through the tempos we're taking all those
01:54tests uh all those combinations putting them together with all the format so chest press to start out and
02:00you're going to increase the weight so grab your weight because as a reminder you start in the 60 seconds
02:07then you start to go down in time and increase your weight so i'm going to start with 25s i'm going
02:15to go to 30s and then i'm going up to 35 so i'm increasing my weight today more weight than i've
02:21done this entire work this entire program and i hope you do the exact same thing so even if it's a few
02:26pounds remember that as i said five pounds cool makes a difference but we're going to start with the
02:3160 seconds and remember to really work the chest and we're going slow i'm going to see how long this
02:38lasts as we go up and who knows might even have to drop down lower but let's go ahead and get set
02:43get into your press we're going up four down four kicking off week eight in three two one push it up
02:52two three four and you're coming down i know you want to do that first rep so fast but this is where
03:00you're going to live for the first block slow up down two three four really think about because
03:08the slowness is really not normal you don't think about slow reps like this but it makes such a
03:16difference in terms of your time under tension bringing it down two three four push up two three
03:24smooth right back down check your form make sure your elbows are a little lower than your shoulders
03:32right we're not staying in line with them down two three slow good lord it is so slow but man i can
03:40already feel my chest starting to puff up all the blood starting to roll into it here's your last one
03:45push it up two three four last one and time set it down how'd that feel great cool all right i'm just
03:55gonna do this this is the lazy way of doing it and then i'm gonna come up grab the dumbbells but they're
04:01getting heavier so i gotta lift them up onto my thighs to lay on down now we go 40 seconds time is
04:07increasing weight is increasing get ready and go four three two up down two three four that weight
04:17is so slow and it always feels like it's a little heavier than it really is because of that slow speed
04:26three three four down two three four what a rude way to kick off the first day of week eight i know
04:37it's rude but i'm gonna challenge you this whole time this is your last one three four down two three
04:45time felt good i'm gonna try it 20 seconds to slide on over grab your dumbbells hopefully you went up as
04:54well remember it's only 20 seconds so you can do this lay on back get set get ready and go up two
05:02three four bring it down and try to rock out that full count of 20 seconds with heavier weight it's
05:09gonna be okay if you go lower or if you go lighter on the weights but stay with it last one up two
05:17three oh i'm starting to shake down two three time how was that did you feel it on that last
05:26there's only three reps really the full rep and i felt that but i'm gonna stick with this i'm gonna
05:31try to get as many as i can out of it and then i'm gonna drop set here we go get set let's go press
05:38it up two three four bring it down and when the first thing that's gonna happen is your shoulders
05:46are gonna try to help they're gonna start to shrug up your dumbbells are gonna come up in line with
05:51your eye line and your shoulders don't let that happen staying up two three four bring it down
05:58oh my goodness i'm gonna see if i can stick with it lift it up
06:02oh wow bring it down two three four we got time for one more press it up two three four bring it
06:12down last one
06:13that got heavy let's go into the minute i'm gonna drop down five so i can start this keep the form
06:25because i was starting to lose it on the last one i felt it bring it up get set and let's go up
06:31two three four down you got 60 full seconds here so think about your weight think about where you're
06:42feeling it you've gone through this so many times now that you should know by now the minute you start
06:47to lose your form you don't sacrifice form for weight sacrifice the weight for your form because
06:55that's where it matters that's where it counts pressing up two three four down staying with it
07:03that's it on that one i was losing it on the shoulder right back into it and pressing up two
07:09three and that's how i know it's working that's how you know it's working is if you go through this
07:14and by the end you're right back where you started but it feels 10 times heavier and that's exactly the
07:21point lift up two three four down you got time for one more press it up
07:28and down two three and time whoo all right come on up we gotta keep working on this one
07:39going into front raise so i'm not gonna need all these weights that's for sure and as we start to
07:44go into this remember if the time is decreasing what is increasing your weights so start with
07:52whatever weight you know you can get that full 60 seconds out of and then increase the weight
07:58accordingly 35s are not it that's not happening today but i am going to start with my 12s 12 and a
08:05halves on that one as we're pushing forward remember we're staying in the neutral grip terms of tempo
08:11we're going to come up one down two three that should also influence your weight selection for
08:18this so you're not going to go up very much in terms of your weight because these are heavy all
08:24right here we go get ready get set and let's go press up one down two three instantly on this
08:33you should really think about because you're coming down slow what is happening to your upper body
08:40as you come down it's very easy to want to start to lean back as we slow that down so if i have my
08:46feet together i can feel my whole body try to act as a fulcrum really is leaning back to offset that
08:55and you can even see it so what should you do kickstand your feet lock everything in bend your knees
09:01core becomes really locked in and tight to support that and if you still feel like you're moving
09:07then you should go lighter weight down two three lift up down two three straight lifts you got 10
09:18seconds left stay with it lift up down two three last one down two and time all right we're going to
09:29slide it over i'm going to try 15s and i'm going to try the 17s we're going to see how that works
09:33i don't know though any point what do you do you drop set get ready get set and let's go lift up
09:41down two three instantly you feel that heavier weight start to try to pull and push pulling you down
09:51and then pushing you back and if at any point you get into that movement what do you do you lighten your
09:59weight i'm going to lighten my weight even in the four in the 40 seconds one because i'm feeling that
10:04and then dropping it down lift up down two three lift up down two three take your time
10:14on that dropping down low pressing it up here's your last one down two three set it down
10:2320 seconds so what am i going to do i'm going to go up again i'm going to try to get as much as i can
10:27then i'm going to drop down again drop set should be your best friend in this format get ready get
10:34set 20 seconds and let's go press it up down two three oh that's heavier it just feels heavier every
10:42single time i lift it up 15s feel really heavy right now shoulders are starting to shrug up a little
10:48bit so don't let it you got to relax the shoulders last one pressing it up and down that's it on that
10:57one so now we're going to start to progress up going back to the 40 i'm going to have a lighter
11:02weight standing by because i know that's what i'm going to end with on this one keep in form here we
11:09go ready set go lift up down two three straight lift up remember the elbows are still staying locked
11:18in a bent position never locking out all the way but as you're getting up and pushing up to the top
11:25remember smaller muscles longer lever equals lighter weight but you're still feeling it and
11:33lighter weight can feel like a million pounds with moves like this but no shrugging on this straight
11:40lift down two three try to stay with it as much as you can oh goodness last one down two three set it
11:52down i'm going to start with those but i know i'm going to finish with those because i only had a
11:57couple reps left on this one so just like that right back to your 60 seconds climb the ladder back
12:03up working in three two and let's go lift up down two three only get a couple reps out of this one
12:12and that's about it right there yep and then i'm gonna lift right up again i feel my shoulders starting
12:20to shrug up on that and that's exactly what will happen is you're going to do this and then you're
12:25going to start to bring it down if you feel that into the back of the shoulder the trap lighten the
12:29weight down two three just because it's week eight doesn't mean you're still going to be lifting all the
12:36super heavy dumbbells you know that this is all about burning out the muscles and going lighter weight to
12:42finish and tens feel really really heavy right now lift up down two three come on finish this off down
12:55two three less than ten you've got time for two more oh last one lift it up and bring it down good job
13:10set it down stick with your light weight because you're going into the reverse raise and we're
13:15going to flip that one and three to three and one so we'll go up two three and then bring it back down
13:24but remember longer lever lighter weight so choose whatever you want that looks pretty good so there
13:31you go i'm ready to go on that i'm going to start with my tens i'm going to lift it up bringing it really
13:36all about your control right lift it up two three and then back down really focus though on not coming
13:45up into the shoulder but coming up and back and what we always talk about is squeezing a pencil right
13:50there try to squeeze that pencil right between your shoulder blades let's try it pick them up let's get
13:57set 60 seconds and let's fly lift it up two three back down up two three and reverse what are we working
14:09on in that raise and we did this as we've been doing tempos with this move is when you get to the top if
14:17you feel like you have to add that little bit of momentum then that weight is too heavy so you should be
14:23able to control the weight all the way up two three right back down you're bent over so there's no
14:30pressure in the lower back if there is you kickstand a foot really lock everything in you look a few
14:36feet in front of you and just lift up two three back down up two squeeze shoulder blades are getting
14:44squeezed towards each other pinch the pencil so imagine if i have my hand and i put it right in between
14:50your shoulder blades i want you to try to squeeze my hand with your shoulder blades pushing them up
14:56and down last one two three and set it down how was that are you going to go up and wait the answer is
15:05yes even if it's a little bit just a little bit for a little bit of time a little bit of weight for a
15:10little bit of time let's try it ready set go 40 seconds up two three back down up two three
15:21down remember to stay in that line if you're starting to shrug up if you're starting to pull
15:28up and try to get the dumbbell higher into the shoulders i need you to drop the weight because we're
15:33coming up behind us back down up two three right back down feeling the squeeze feeling those bigger
15:43back muscles really starting to activate and down do it again up two three down here's your last one
15:53and set it down
15:58i'm gonna try it 20 seconds to pick them up i'm gonna get as many as i can out of this
16:03let's get set let's get ready in three two go up two three back down up two three
16:15yeah that's only gonna be a couple on this one and back down i can feel it up two three and down
16:23we got this up two three last one lift it up and set that down
16:33stepping away from those let's step back over to here on that one i got 20 seconds out of i'm happy
16:39that's all you need sometimes just a few of those extra reps here we go back to 40. let's go up two
16:46three back down lift it up two three and this is that point if you haven't realized it yet is when
16:54you start climbing that ladder back up into the higher times 40 seconds 60 seconds that this is
17:00where that fatigue is really setting in so if you're working through it this is when the drop set should
17:06be happening and that's exactly what's happening to me right now is i'm feeling that fatigue
17:10fatigue through everything and again as i've been saying for seven weeks good that's what i want lift
17:18it up two three back down last one two three set it down a little twist to finish you got 60 seconds to
17:29finish this one off so let's finish it off i'm gonna see if i can stay with the tens the whole time
17:34that's the challenge here we go 60 full seconds ready set go lift it up two three and down take your time
17:45on the lift and then release lift it up two three down when you come down out of that release of the
17:54raise you should feel your back your back muscles are going they're getting big you got that blood pumping
18:02and that is a technical sound to lift up and back down lift two three back down up two three back down
18:14you got this stay with it week eight you're not giving any any grace on your muscles you are working
18:21to finish this sucker off lift it up and down up two three back down stay with it you got
18:31time for just a couple more up two three down last one and lift it up nicely done all right hey
18:44no weights done with weights completely done with weights oh but wait we got one more exercise one
18:49more block joel what's going on i'm gonna tell you you're gonna hate me but love me eventually for it
18:55all right tricep push-ups negative tricep push-ups negative tricep push-ups with a hand release and
19:03you're gonna start down on the floor you know that is how it works but as i talked about last week in
19:08total body whereas we worked through that we worked through the same thing with the high low plank with
19:14the tricep push-ups if you remember start out on your knees because we're gonna start to progress up so
19:19whatever you normally start with when it comes to push-ups i want you to modify it go down one
19:24in terms of your progressions all right so we're starting on our knees chest on the floor get ready
19:30get set and go press up down hand release up down hand release so 60 full seconds of whatever
19:43modification you've chosen and remember you're here for a while it's almost four minutes of work
19:49of tricep push-ups that's a lot and we've been progressing your push-ups over the past seven
19:56weeks as we come into week eight i told you in the very beginning that we were going to work
20:02and i was going to get you to the point where you could do a tricep push-up and even if you're right
20:06here on your tricep push-ups i want you to think about how far you have progressed through this
20:12move it is not an easy move but you've been challenging yourself and you've been pushing
20:17so stay with this and then we're going to start to push it up and progress it all right we're all
20:24going to do that together in three two one stay down low and just take your arms out this is your stretch
20:34because you don't have time to do anything else on this one all right so now we go to 40 seconds
20:40let's get ready get set and press up still staying in your wherever you started in terms
20:50of your modification i don't want you to progress yet okay there's a reason for that i want you to
20:55rock out a minute and 40 seconds of constant movement and whatever you're doing on your knees
21:02and then if you need to remember you come in more and you give me that little micro push-up
21:09but really focus on squeezing those elbows in towards the back of the room in line with the body so that
21:15allows you to drop down okay pushing up back down you got this in three two one drop down arms out
21:27now you got 20 seconds now you're going to start to progress so go up one level progress it as much as
21:33you can for 20 seconds all right here we go ready set go press up down lift up progress ow that hurts
21:47back of my arms it feels so good it's such a painful way press up and down press up
21:53down you got it squeeze the elbows in three two one take your arms out stretch out okay that was
22:02your progression now you're going to try to stay in the progression for as long as you can that 40
22:07seconds and you drop down so now we're going to start to burn it out to finish this off
22:10get ready get set go press up down release i can tell you right now this is not going to last very
22:21long and the reason i know that is because i'm having to take a longer break at the bottom so
22:25what happens you drop to your knees you press up you bring your hands up and you push right back up
22:31so if you can do one push up and then you have to wait here to think about it i need you to regress in
22:37terms of modifications mod this so you push up back down lift push up back down lift up oh goodness
22:48that's a lot of push-ups i know it's on purpose you got it last one and time bring it down 60 seconds
22:58to finish off i know there's all sorts of colorful words coming out of your mouth right now and i'm
23:04trust me i'm thinking the same ones but we're gonna finish this together 60 seconds let's go
23:08get ready get set go press up down release up down release if you're in the micro at this point
23:20good whatever you need to do to finish this push through the palm of the hands bringing it down
23:27chest drops if you can't bring your chest all the way down this is what i want to see micro push-ups
23:33and take the ego out because the back of your arms right now should be shot to where you're coming
23:40down and this is even a challenge through the whole thing as you go through it that's a challenge all of
23:47this is a challenge and pushing up into anything today is gonna be you have to rethink it push up
23:55down you got it push up down stay with this you got 10 seconds come on lift up down in three
24:09two last one and bring it down arms out actually do this this
24:15it'd be great if that was it for the day oh all right so i am asking you to push up take your
24:25hands wide this will help you push back into the child's pose oh my goodness and then reach out
24:30ah that was that was a mean way to finish but just a good great start to week eight shoulder stretch
24:42drop your chest down on top and then you think about as you drop your shoulder away from your
24:51ear even down in this position you're trying to push it down towards the floor really feel the stretch
24:58and switch sides oh feeling a pump oh yeah good solid arm pump right there
25:06ah upper body workouts i like to call the pool pump because before you hit the pool you can do
25:15this workout and then you'll be all pumped up yeah and then just come up just sit here for a minute
25:24whoo and then roll on up stand on up oh nice and then finish off a little chicken wing action push it
25:35forward lift your chest up oh you're doing good we're doing great all right so that's it for today
25:44good start just brush my hands off and i will see you tomorrow for lower body because you know that's
25:49coming but i'm not gonna tell you anything about it i'm just gonna let you push play and find out for
25:53for yourself good job
26:04you
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