Skip to playerSkip to main content
Dirty Soul
  • 5 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00bring it up day two week eight yesterday was fun i know it was because i was there so today we're
00:12gonna keep it very simple i'm gonna keep it very simple for you today we're just gonna keep working
00:15through the combinations that you know you love with the super burnout and it is basically super
00:20burnout fun cool cool so start with your feet right underneath and let's open the hips up
00:27the good news is you give your upper body the break that it probably really could use
00:33that's all i got for the good news no the good news is you're working your legs and we're working
00:40through it and you're gonna feel really good about this and you think about those formats last one
00:44right here by the way and then we'll go into the wide leg cherry pickers stretch out the hamstrings
00:49bringing it down while i keep talking to you reach forward middle and back but as you go through these
00:54formats super burnout has been with you from day week one really and burnout as well so as you go
01:01through the format that you're familiar with that's the time to really check engage your progress last
01:07one and then roll it up go into a reverse lunge with a twist so you're gonna sink down twist your
01:14upper body and back so when you hit an exercise that you've also been working with for since day one
01:20or week one that's when you can go and look at your progress look at your weight selection look at
01:26your range of motion into a deadlift say wow how much more are you getting out of it than you did in
01:31week one right it's all about progressions all about really noticing those improvements last one
01:38step back a little calf stretch to finish off heel down hips to the front take a big deep breath in
01:45and push forward lovely switch sides and then we're gonna get to work heel back lift up forward it out
01:55and let's go all right so let's start with some unilateral movement today we're gonna start with
02:01the deadlift single leg deadlift but instead of the staggered leg we're gonna float the leg bringing
02:07it down bringing it back up that's a two and two tempo and then you're gonna work once you go into your
02:13deadlift you're gonna bring it out then you're gonna use the exact same leg step out into a double
02:17dumbbell side lunge and no tempo on that one so what do i feel like doing today floating leg this is a
02:26bit of a more of a challenge because you're floating it and you don't have that stability so you can choose
02:32your weight making sure that we're coming up and back remember we're going to keep the flat back and
02:36then when it comes to the double dumbbell also choose your weight accordingly because you're stepping out
02:41to the side no tempo on that one but let's focus on a two and two tempo really locking in the front
02:49leg using the stabilizers to drop down hamstrings glutes all that good stuff that you know so here we
02:55go get ready get set and let's go dropping down for two bringing it up for two and we really want to
03:04float the leg that's the idea without opening your hips up to the side so really try to focus
03:10on keeping the hips parallel square to the floor and then you come right back up range of motion
03:17doesn't have to be as deep into this because you're floating the leg but remember if you start to lose
03:22your balance you kickstand and you go into the regular staggered deadlift but try to give me a float
03:28and control the movement don't go too fast you're gonna lose your balance you bring it down
03:35down two up two up not letting the dumbbell pull you down the leg is doing all the work and you know
03:46anytime you go single leg you don't have to go as heavy whoo almost lost my balance on that one
03:52bringing it down you got one more down two up two good job set it down grab the dumbbells we're gonna go
04:01same leg the leg that was forward that is gonna step out to the side and that is where you're
04:07gonna load up single leg no tempo on your side lunges ready set go step out and down step up and
04:15back step out and down step up and back remember we're not just swinging the dumbbells down but think
04:23of your range I know side lunges sometimes doesn't matter how long you do side lunges you can always have
04:28that feeling where you're not getting low enough or if you feel like you're going too low your chest
04:32is dropping so find that middle sweet spot of stepping out down up and back and if your chest
04:42drops forward that's fine but think about what your back is doing flat back so you're not dropping your
04:47chest and rounding your back you're still staying flat and then up here comes the heart rate
04:54right into it bring it down and back up coming up on 10 good job there it is stay with it step out
05:06and back time for two more last one and set it down oh yeah well that leg is great let's get the other
05:18leg on this one so switch feet reset make sure you have your balance chest is lifted we're diving down
05:26ready set go down two up two right into it you know it's week eight so of course you know this
05:36those quick transitions is gonna get the heart rate up right into from a dynamic movement
05:41so sometimes it's hard to go into a slower movement after you've been going quicker
05:47so you gotta really think about it and then think about balance stability and reset but what are you
05:55gonna do flat back leg comes up feeling the stretch all the way down the back of the leg hamstring
06:00glute squeeze up back down oh that's good that's good stuff right there i like it and then really
06:09think about if you have to stagger your foot but just keep working on this oh my goodness
06:15that's why i like the single legs i can really get into the leg i gotta really feel that without
06:20going heavy good in three last one two and one let's go side lunges the other side seriously first
06:35block of work where i feel like i'm kind of hobbling around a little bit let's step out side lunge ready
06:41set go step out step back step out step back if i went straight on to you that you want to think
06:51about again back is flat i always talk about chest but think of your back on this one so you can see
06:57chest is dropping forward a little bit that's fine that's natural but i'm not letting anything
07:03happen to my back like this and this is what i always talk about because the chest is dropping so
07:08far forward you can't keep your back flat so if you focus on the flat back that means you're pushing
07:15your butt back and down and then right back up down right back up oh goodness stay with it
07:26single legs are tough i know doing good bring it down back up you're almost there finish it off
07:35down back up oh time for two more
07:40last one and
07:44whoo step that back all right goblet sumo coming into some heavier weight for your goblet sumo
07:53tempo is three and one and then excuse me one on one no tempo i really wanted to do a tempo but no
08:00tempo so do the goblet sumo and because there's no tempo go a little heavier i'm gonna grab a 40
08:06that's gonna be the first exercise second exercise regular deadlifts both feet going into it
08:13that one you're actually gonna get the tempo of a three and one so i just switched them up for you
08:19so three one three two one back up doing both feet what do i feel like doing
08:24let's just go to the heavier side of the rack today why not 30s for deadlifts 40 for your goblet sumo
08:31remember no tempo for the goblet sumo three and one for your deadlift so get set get your feet out
08:39nice and wide bend your knees no tempo and let's go strut down down and back up down back up think
08:49about because this is how you started a week one right here dropping down back up what's your range
08:56of motion like weight selection is it heavier if it's a little heavier great but more importantly
09:02are you able to get a little bit more out of the squat does it feel more comfortable more natural
09:08chest stay lifted legs and booty are working as you bring it down down back up down back up if you're
09:19still feeling like you're dropping forward then maybe you're still maybe went too heavy maybe if
09:24you try to go heavier sometimes you want to do that but if your chest starts going forward that means
09:30you drop it down down right back up you're going to stay vertical as much as possible in your upper
09:36body to finish this off you got it in three two one set that off to the side now you go to your deadlift
09:46three of three of one and remember we got the feet set right up underneath a little wider than the
09:52hips roll the shoulders up and back and let's go three two down up to the top down two three it's your
10:04second deadlift in as many blocks of work so remember that if you're going into this
10:14from block one because you've already done a deadlift and you're like man how come i can't go as heavy
10:19as i did last week in the deadlift well it's because you've already worn them up because you've
10:24already gotten the pre-fatigue into the muscle of doing the single leg so if you have to go a little
10:30lighter totally fine focus on your tempo that's the extra time under tension that makes the difference
10:36two three back up down two three back up good i'm breathing heavy i'm breathless on this one
10:47quick ones it doesn't matter how long you've been doing it it still works just keep pushing as much as
10:55you can you got one more down two three set it down so much fun a little quick little shake good to go
11:07let's go round two pick it up get set let's go down back up always adjust once you get your first squat
11:20like that didn't feel right make sure the toes are out but no matter what what are we supposed to be
11:24doing not trying to lean back not trying to lean forward just try to go straight down straight back
11:31up the knees are pushing in front of the toes you got to go wider down back up down back up remember
11:41there's no tempo on this one so you're going straight reps but you're not trying to go too fast
11:48not trying to rush through this just try to stay perfect form every rep down back up down back up
11:59good stay with that and let's finish this one off coming up 10 seconds bringing it down back up
12:08good in last two oh last one and ah set that away whoo just get that one out of the way i don't want to
12:19pick that up anymore all right deadlifts get set get ready and let's go three one down two three
12:31right back up down two three focus on the same thing flat back doesn't matter if you're doing one
12:39leg or two legs you're always going to stay flat back and i don't even care about your range of
12:45motion i've said that from day one when you did a deadlift is bringing it down even if you're right
12:51there right at the point of the knees just underneath the knees if that's your range and that's where you
12:56feel it good but otherwise i want you really coming down right back up down two three back up down two
13:06three shoulders back chest lifted everything is locked in it's really easy to search around the
13:15shoulders even for me that's why i say it just to remember don't do it two three stay with it finish
13:23it off last one down two three and time set it down all right this will be fun second exercise
13:38front load static lunge three and one three down and up you've done that so that's why we talked about
13:46first first exercise though i need you to grab two dumbbells you're going to go into swings but this time
13:52we're doing a double dumbbell swing so your feet are going to be wide we've been holding on to one
13:56now we're going to hold on to two to lift up and back down so whatever weight you had on the single
14:02dumbbell whether it was 25 or 10 or whatever grab two dumbbells that equal slightly higher that's what
14:10i'm going to do i'm going to grab 15s that's going to be 30 total and it's just another option to hold
14:16the weight heavier weight if you want and how you can increase it but regardless or go single dumbbell
14:22whatever you want whatever you got but here we go swinging it out in three two one down lift up
14:31down lift up nothing changes in your form on this you just want to push the dumbbells towards each
14:39other create a little bit of tension in them so they don't go swinging up alternating i want you to
14:44really hold on to them and then use your legs what are we supposed to be doing i'll tell you again
14:48on the swings because i know this is the easiest thing to do because it's the third block and your
14:52legs are tired you're going to do this and you're going to drop down and now my chest is below my
14:58butt and that's weird bringing it down lift it up down lift up remember two dumbbells one dumbbell
15:07whatever you want to do this is just another way to doing it if you want to go a little heavier
15:11so lift up and down lift up and down use your legs bend your knees really sink down into those movement
15:21swing lift up less than 10 got that in three two last one and good set those down let's go front
15:32load static lunge i'll grab my 20 here we're going to load up the front leg and we go three and one
15:39so set it up get set chest is lifted load up the front leg and go down two three push up down two
15:50three all these different lunges i've been telling you about all program so remember the front loaded
15:57is exactly that not just the dumbbell but the weight itself onto the leg down two three push up
16:05back is still staying flat and that allows you to load up the front leg and you're going to feel
16:12it right into the hamstring and the glute as you push up quads working too everything works on this
16:17one down two three push up down two three good stay with it whoo i'm breathing i'm huffing and puffing
16:31that's good that's what i like stay with it down two three last one and time hold on to it we're just
16:44going to switch our legs we're going to work both sides and then we'll finish off with the swings
16:48ew it's all sweaty here we go lift it up get ready load up the leg and let's go down two three push
17:01down two three push up make sure the weight is set onto the front leg if you're all the way back
17:11if you have that super long stride and you're feeling it right in between both legs just take
17:17your back foot in just a little bit enough to load up your front and then come back up down two three
17:25back up whoo i'm telling you leg days lower body days every time straight up come on down two three
17:37back up hold on to the weight go through that front leg of yours you got it a lot of unilateral
17:47movement today that's really where you feel it less than 10 stay with it last one down two three
17:59get rid of it finish this off double dumbbell swings to finish off your block before you burn out
18:05super burnout you knew that was coming whoo all right grab your weight let's get set 60 seconds of
18:14good swings ready set go down lift down lift i know your legs are tired that's supposed to be
18:22but don't lose your form what do you do if you lose your form you go lighter weight so even if you're
18:28holding on to two and you're like there's just i'm losing it then all you gotta do is grab one dumbbell
18:32and get it right even if it feels too light you're still squatting down and you're still using the right
18:40muscles i would rather use the correct muscles with less weight that's the whole point to get it right
18:46to get it tight come on lift it up and down if it rhymes it'll make sense straight up straight down
18:55lift up you got it whoo almost done lift up down oh you got this less than 10 lift down
19:09in three last one and time come down good job all right burnout grab your loop we did this a few
19:22weeks ago bring it around your ankles we're gonna go into the pulse we're gonna go side back stay on
19:31one side then go to the other leg then we'll go squat pulses side to side and then we'll finish off
19:38with some pigeon cavi raises so step in ew somebody got sweat on my loop
19:44it's probably me are you a mess because i am on this one sweaty mess today all right load up one
19:56leg and this is gonna feel great because you've already been doing that so load up one leg really
20:02focus on planting it down to extend out and send back all right so let's get set let's get ready
20:10and we're going in three two one side back remember i don't want you to lean all the way to the side
20:20or anything else it's just a body weight shift so we can extend out extend back i don't care what loop
20:27you have or how far you go out just make sure you create tension feel it in your glute you feel it in
20:35your adductor who your abductor and then bring it out abduct means to take away so we're going outward
20:40back in and out and that should be very very challenging right now lift it up and back up
20:51and back you're going to switch in five seconds finish it off in three two one switch remember we
21:02focus on something that's not moving a point that is not moving so don't focus on me just look a few
21:08feet in front of you and really think about side back side back and where is it working right now
21:18side and back it's amazing that's like it's planned this way bring it back bring it side come on finish
21:28it off oh balance should be a little challenging right now as well oh my goodness you got two exercises
21:36left side squat pulse oh get ready and we're working three two bring it out you're going to step to the
21:46side pulse and then stay low stay loaded pulse you're going more narrow and when you go more
21:53narrow it drops your chest forward a little bit more that's okay but the back should be flat the entire
21:58time drop down step out if you need to what do you do you stand up you step to the side and then you
22:07come down stand up step to the side otherwise you're gonna stay right here and load it up step load it up
22:16step load it up you're almost done make the legs work yeah what is happening you got this pigeon calf
22:26raises to finish three two one toes in heels out knees forward lift up and down lift up back down
22:37we're gonna see how your balance is on this one it should not be easy
22:43and it should be this is this is it this is all you got left like it's everything you can do
22:48to give me some calf raises super sets are no joke getting the heart rate up working through it lift
22:57up back down lift up back down can you float your heels to finish yeah i'm trying straight lift less
23:06than 10 lift it up and down you got it in three two one and step in step out
23:17it's all about the form and how you do that all right step back sink deck ah i was already moving
23:29that way so i just figured i'd step back into it feels pretty good all right forward other side
23:35sometimes you just go as at the end of a workout you go with path of least resistance whatever your
23:41leg is starting to do just do it and then come up quad stretch oh bring it down that's a sweaty one
23:51today that means we got really good in terms of heart rate weight selection everything is really shaky
24:00and then you can shift the weight back hamstring stretch of the leg ooh even the hamstring stretch is a
24:07little challenging to not want to roll forward but you really sink down into the stretch roll it up
24:13quad to the side down
24:17and then push back and down
24:25so week eight feeling good you got an upper you got a lower under your belt
24:32you know what that means what you got tomorrow
24:36to the body and that's all i'm going to tell you in terms of the workout i'm not going to tell you
24:45anything else because i like things to be a surprise especially as we get towards the end
24:49so a little stretch out to finish roll it up and just know that we're pushing to the end
24:55of the last week we're going to push through with everything you can tell
24:58that everything is working muscles are working harder getting more sweat heart rates coming up
25:04more everything is really dialed in right now and that's how it is for you too so i know you're
25:08working on this so be ready come right back here tomorrow i'm going to clean this up and then we'll
25:12do tomorrow's workout good job i'll put the loop away too
25:16do tomorrow's workout good job
25:21yeah
25:21oh
25:21yeah
25:24yeah
25:37well
25:37yeah
25:39yeah
Be the first to comment
Add your comment