- 5 weeks ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00day four upper body of your week eight how was yesterday have you forgiven me yet no too bad
00:13because we're going right into this one so upper body uh in terms of your progressions this is your
00:17chance to really see how far you have come in your strength we're working that burnout format
00:22you know it you love it so let's get into the warm-up feet right underneath the hips arms cross
00:26thumbs up and then rotate your thumbs down bring it back up i told you i told you the first day
00:33last week we got surprises in stores we go into it so yesterday was one of them but i'm gonna tell
00:38you today right now and i'm dead serious when i say this no surprises today okay just working through
00:44those exercises that you know that you've been working on for the past really seven weeks and
00:49then i'm gonna walk go into all those different tempos bring your arms up bring them down rotate
00:55your arms down push it forward back up get some shoulder mobility action happening right here
01:00down forward feels so good as you bring them down and then really think about today as we go into it so
01:09burnout format you know it 60 seconds three times through with the 45 second burnout sticking with
01:16these exercises so i want you to think about even drop setting as much as you can last one bring it in
01:22hand give yourself a little low five get the forearm stretched out into the bicep
01:27and think about that in terms of your drop sets so whatever weight you started with or whatever you
01:34weight you start with in this exercise think about how long can you stay there and think about
01:38what that starting weight looks like switch sides compared to week one week two week three the first
01:44time you did any of these exercises you think about it like wow i'm lifting a lot more than i was
01:49even if it's five pounds and ten pounds that is called progression that means you're getting
01:53stronger and if you lift for longer that means your endurance is increasing as well so that's all
01:57good stuff so here we go let's get to work we're gonna go double dumbbell chest press close grip chest
02:03press pushing up and then in terms of your speed on that one the tempo is gonna be three and one so
02:08grab your weights accordingly i'm gonna grab my 25s and i'm gonna do the same thing as you i'm gonna have
02:14weights set ready to go to drop set because you're here for a while right so i'm gonna start with the
02:22heavier weight and this is where it's different in this format where versus uh the give me five
02:28or any other or the mofo formats this is all about trying to go heavier starting heavier and then going
02:35lighter as you need to right so it's always a little bit different but let's go ahead lay down
02:39remember on the tempo three and one pushing the dumbbells together really squeezing in three up
02:46slow and then down one okay so let's lay on back make sure don't lay on a dumbbell come right over
02:54the chest we're going 60 seconds up three down one ready set go press up three i said up three up
03:01two three i got excited and down lift it up two three and down i know you've done that you get
03:10excited you want to press into that first rep and your brain says wait a second and then reset into
03:16this now going heavier and you're going slower on the press up so you're going to instantly feel
03:22that extra weight as you press up bringing it down lift up two three bringing it down halfway through
03:30already going through these three sets staying as heavy as you can squeezing the dumbbells together
03:37pressing up two three back down up two three back down not locking the elbows at the top you know
03:47better than that but if you remember if you can look and see the dumbbells over your eyeline
03:51bringing it down right over the chest this is your last one and set it down ask yourself how was that
04:00was it heavy enough was it not heavy enough if that's the second part of your answer it wasn't
04:05heavy enough then i want you to grab heavier weights all right take your time to get the weight set
04:09going second round ready set go press up two three right back down lift up two three remember your elbows
04:21are going to flare out slightly because i want you to really focus on this is if you push up and the
04:27dumbbells are not holding on anything then you got to create that tension you know that create the
04:32tension by pushing the dumbbells together as much as possible and you lift up two three and down up
04:40two three and down lift it up and i'm feeling this weight and that's exactly what i want to know as i come
04:50into the third set i'll likely have to drop down that's that drop set and that's where i want to be
04:56that's where i want you to be as well lift up two three stay with that tempo lift up two three back
05:06down less than 10 coming up on just a couple more lift it up two three there's your time set it down
05:14and come here you grab your 20s that's what i'm going to grab is my 20s and get set on this one so
05:21third set if you can stick with the same weight that's awesome if you have to drop set even better
05:26because that means you've been progressing ready set go up two three back down up two three release it
05:36what are we doing where are we staying where's our zone where's our home zone this is not it i can
05:43look right up and see the dumbbells but i know that you're doing this if you're getting tired so bring
05:48it right over the chest remember this is where you start this is where you end really focus on
05:55pushing it up even in week eight i'm going to keep reminding you of all these little things
05:59pressing up and down up two three right back down up two three try to squeeze the chest together
06:10i talk about in the reverse raise like we did in the first day here is squeezing your chest towards
06:15each other just like pinching a pencil right between your chest muscles press up and down less
06:20than 10 up two three down almost done here's your last one and bring it down and burn out yeah you got
06:32to burn out it's burn out round come on so 45 seconds give me a regular push-up but we're going slow
06:38four down four up into your push-up get ready get set and let's go down two three four up just as slow
06:51and right off the bat i know i gotta drop and that's a great thing because this is the burnout
06:57remember this is the point whereas you push through this and that's how you know you did enough weight
07:02so i'm gonna go down slow and then push up two three four everything is shaking on that one
07:09oh my goodness push it up two three four bring it down the struggle is real right now keep your form
07:20you got time for one more bring it down two three four last one up two three
07:29that's all i got left i'm so glad that's over all right so you're done with the heavy weights
07:36done with those don't want those anymore we're gonna go into lateral raise so that's the lighter
07:42weight tempo on this one is going to be up one down three okay so take a weight selection up one down
07:52three you're coming up quick down slow and what does that mean longer lever lighter weight down
07:59two three in terms of that if we go up quick and down slow or up slow down quick doesn't matter on
08:07that one but you know as you've been working through this those longer levers those those weights they get
08:13really heavy really quickly so i'm going to start with my 12s i'm going to have my 10 standing by
08:18you know i'm going to drop from there too because you got three rounds of 60 seconds
08:23up one down three here we go lateral raise ready set go lift up down two three yep this is gonna be
08:35fun minute and a half of this oh no wait three minutes of this i was really just trying to do
08:42math in my head don't do that lift up down two three straight lift down two three remember elbows stay
08:52locked locked in the bent position do not lock them out i'm gonna remind you every single time of
08:58that you know it because we are working into the cap into the shoulder muscles and you gotta stay in line
09:04with your shoulders for that lift it up down two three stay with it lift up down two three if you're
09:14starting to lean back if you're starting to swing kickstand a foot back and then keep working
09:19through it lift it up down two three you've got this last one right here lift it up and bring it down
09:30that was great i really enjoyed that but i know that that's all i got so i'm gonna have my 10s i'm
09:37gonna have the other ones standing by because i'm gonna need lighter ones probably to finish this one
09:40good progressions here we go ready set go lift up down two three i think we have proven over these
09:52eight weeks that it does not matter size of your muscles it is about the strength it is about bringing
09:58in that endurance element with your time under tension you know it works to lift down two three
10:06focus on your form form first wait second never the other way around we never sacrifice that form
10:13always staying with the lift lift up down two three these are 10 pound dumbbells that feel
10:21way heavier than 10 pounds lift it up down two three you got this whoo i got this that's what i'm telling
10:31myself to lift up to lift up down two three less than 10 seconds come on up down two three and last
10:41one down two three i'm dropping my weight again because that last one i had to get a little bit
10:48momentum in to get the weights up and that ain't gonna fly here we go last round before the burnout
10:53get ready get set let's go again lift it up down two three anytime you drop set doesn't always feel
11:03like that very first rep of the lighter weight you're like oh man that's so light that's not that
11:09bad and then you go into the second exercise the second rep and you're like oh yeah my muscles are
11:14tired and that's good that's what i like bringing it down lifting it up down two three nope momentum
11:22again starting to feel it not gonna sacrifice any form on this straight lift and even at this point
11:30the last 30 seconds i'm telling you five pounds feels like so much whoo lift it up down two three
11:39that's how you know you've reached that point where you got to get stronger and your muscles are going
11:44to do it every single time this is what's been happening to you this whole program lift up down two
11:50three you're almost done two three last one oh grab your loop going right into it bye-bye shoulders
12:02right here loops lateral pulse that's what's happening on this one so grab it get set now you
12:10go on the 90 degree angles lift it up and pulse it out ready set go and let's see what you got left
12:18not much so at this point because you're going into a lateral move and your caps are just smashed
12:23already your shoulders are smashed so what you should be doing just a little pulse just enough
12:28to get resistance on the loop feel the pull into the shoulders and then release it but try not to have
12:35any of that slack for the rest of the burnout okay stay pulsing pulse and down you got less than 20
12:42seconds left focus keep your elbows bent 90 degrees you can even close your eyes if you need to and just
12:48go to your happy place to finish this off lift it up and down you got it three two one
12:59and throw it away that's all you need on that one all right let's go single arm let's go rotating row
13:09let's work the back so single arm rotating row you're going to start on one side go to the other
13:15side then you're going to do double what i want you to try to do today is go heavier on the single
13:20arm and then when you go into the double if you can stay with that weight that's awesome if not
13:26you're going to drop down and go a little bit lower but stay with the single to start tempo on this
13:31one is a two and two so set here lifting up two back down start heavier go lighter if you need to
13:41i'm going to start with a 30 we're going to see how that works in terms of staying with the 25 or
13:47at the point at the end it's very possible to be down to 20 but show me a good rotation on your row
13:53and back down so let's get set on this one feet set grab the weight we're working in three two one
14:01lift up two down two up two down two if you have heavier weight and i've been saying this every time
14:12you go into a rotating row heavier weight makes you work the bigger muscles when it comes to the back
14:18so if you've been going lighter and you're lifting all the way up you should really feel the difference
14:23now of going heavier and lifting it up staying in line with staying in line with the hip lift up two
14:31down two up two down two no shrugging in the shoulder just the lift right back down
14:41oh yeah feeling that right there try not to let your shoulder drop down with the weight this is
14:50why we have our feet set so everything is locked in place lifting up two got time for one more lift it
14:58up and set it down did you go up and wait did you feel it good so just now you kind of get to puff
15:08your chest a little bit because you feel so strong grab the weight go the other side let's get set let's
15:13get ready and let's go rotate it up two down two up two that tempo should be ingrained in your brain
15:25all these tempos now should feel very familiar they feel good it's just part of your lifting now
15:32but think about it as you're not shrugging up you're coming up and back and if you can't do that
15:38change your weight accordingly but make sure we're getting a nice rotation as you lift up then
15:43rotate back down you feel that pull and then go right back into it full muscle activation into the
15:50back lift up two down two you got it oh lovely feels good feel strong in the back muscles stay with it
16:02back down you got less than 10 seconds stay with that nice movement though don't rush through it
16:10you got time for one more lift up two back down we're gonna go both sides not doing 30s on that one
16:19work with the 25s i think i can get it i think you can do two i think you can go heavier too
16:25so grab the weight get set get ready three two go up two down two oh yeah and when you go that
16:37bilateral into both sides you know that feeling the unilateral to bilateral we work one side then we
16:44work both sides yeah you feel it so make sure we're still not shrugging though no shrug no momentum
16:51just lifting up two back down up two back down lock in the core no pull into the lower back lifting up
17:05this is really heavy right now that's what i want straight up straight down lift it up back down lift up
17:15back down come on you got it oh let's finish this less than 10 oh goodness up two down two last one
17:27bring it up and down set it down grab your loop looped bow pull to finish off i'm going for the blue
17:35looped bow pull let's have fun with this one one of my favorite looped moves
17:41chest up arms out set your feet and let's go pull it back and then bring it in if you started this
17:49with the yellow loop i want you to try a little bit of a stronger one if you haven't already moved
17:54up you should it's week eight come on so if you're on the green cool if you're on the blue awesome
17:58but really focus on that pull feel how strong how much strength you have in your back now as you pull
18:05back and you really push forward you can feel all those muscles in your back firing back in lift up
18:14and back whoo good loop pull if you do bow and arrow this should help straight lift all the way back
18:23and down you got time for one more each side pull back last one pull back and set it down all right
18:35round four i do not need 25s we're going into bicep curl both arms and we're coming up really
18:47really really slow four up four down choose your weapons because you're going to be here for a while
18:56i'll start with 15s we're going to see how it goes and remember ego at the door this is not supposed
19:06to be easy supposed to challenge you and this is exactly what it does so four up four down w curl
19:14pulses to finish off this is your block four this is the end of the upper body so let's smash it let's
19:20get the upper body smashed and done all right so feet set what you what should your arms be doing
19:27knuckles down and we're working ready set go four three two one down just as slow
19:38four up down two three four this is going to be so easy to push your elbows forward because you want
19:51to go slow and you want to come out of it and give your biceps the break don't let that happen
19:56up two three stop down two three four slow
20:04and controlled stop at the top down two three forward not letting the shoulders roll in keeping
20:13proud chest up drop down two three four do it again
20:19you got time for one more right here lift it up two three four down just as slow take the break
20:32quick little stretch because you're not here for very long you got two more rounds on that one
20:37shake it out whoo remember full extension all the way down pick up the bells i'm gonna try to stick
20:44with them here we go ready set go up i don't know how long i'm gonna stick with these as i come down
20:52nice and slow up two three four down two right about there rise you're coming into that extent the
21:05extended movement your arms are coming down that's the part that is really getting challenging for me
21:09i'm feeling it starting to feel the pull a little bit so i'm going right back into the biceps with the
21:14lighter weight doesn't mean you're not feeling it bring it down two three four this makes me sweat
21:21this makes me sweat bicep curls make me sweat because you're going slow do it again up two three
21:30four down just as slow stay with it oh goodness i'm gonna be dropping down i know i'm going to that's
21:41okay i'm staying with it though finish this this is your last one and bring it down staying with that
21:49i'm going to start with that weight i'm going to have my other ones ready to go though this is the
21:52last 60 seconds so challenge yourself and try to push through and finish with the heaviest weight you
21:58can and then drop it down if you need to ready set go up two three four do not swing your arms i don't
22:09care how slow you go how fast you go but there better not be any swinging or any leaning back
22:17up two three four this is going to be my last one because i'm feeling the pull now
22:24on to those 12s so dropping down grab the 10s finish this off still feeling like these are 100 pound
22:32dumbbells every single time up two three four down oh my goodness stay with this you got it
22:43stay with me come on finish this off you're almost done with this move save this one for the end you
22:52got last 10 seconds which means you got time for one more lift it up two three four bring it down
22:59and set it down looped w bicep curl and i'm not gonna make you go with the harder one because
23:09your biceps should be about done get ready elbows in arms out ready set pulse it out 45 seconds to
23:18finish of the pulse right here try to create as much tension in the loop as you can and pull the elbows
23:26in and just squeeze everything you got left into the biceps on the pulse yeah and again close your eyes
23:36find your happy place to finish this off but do not lose your form stay with it
23:42sometimes there's just no words stay keep going you can make all the noises you want though
23:52growl growl er ah you got this in three two one ah pull it down and just
24:05do that you can throw a fit i don't care you deserve it oh and go right into that bicep stretch
24:12to finish off ha sweating from the biceps you bet you bet your biceps sweating from the biceps
24:20ah stretch it out roll it other side how does your upper body feel right now you should feel pumped
24:28yes just cruising through week eight and then chicken wing ah you just look like you're angry
24:38with me it's all right you've probably been angry with me this whole time
24:43and that's okay take your fingers interlock them push your palms away tuck your chin drop your chest
24:53and then arch the back a little twist side to side that feels so good
25:01and then fingers back chest openers to finish off
25:08oh how's everything feeling good good that's it upper body's done
25:15you've been you've been crushing at week eight you really have so upper body's done
25:20for this that means you got a lower body coming up tomorrow so be ready
25:24again i can't tell you what's coming there's no i'm not telling you i'm not giving you any hints
25:29you just have to show up tomorrow right here so i will be right here waiting for you
25:33bye that's all i had left
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