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Dirty Soul
  • 5 weeks ago
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00you have made it to day six week eight it's your last big workout and your last big surprise
00:13from yours truly we are doing core cardio you knew that part but we are doing core cardio in
00:18the gimme five formats just that last little into the workout but you're gonna love it it's
00:26gonna be a lot of fun so let's get into this take your feet out wide let's go into the deadlift and
00:30a reach deadlift down reach up that should feel wonderful after yesterday's workout it's just you
00:38know the the hits just keep coming as we go through this but just think about how far you've come you
00:44are in can you believe it last workout last big workout of the last week we have just time flies
00:52when you're having so much fun bringing it down last one and then i want you to come into a catcher
00:57so toes out heels down come down to the catcher and then we're gonna do something a little bit
01:01different called catch the inchworm so you're gonna walk out walk forward into the high plank
01:06let's scoot back just a little bit so high plank then push back stay in the catcher so you rock back
01:12and then come back down this feels good also after yesterday everything's a little tight my lower body
01:18is definitely tight so i like that movement and remember you just walk out as far as you're able
01:23to come down as far as you're able to if you can't do this you can do that regular inchworm that's fine
01:28whatever works for you and then this time walk out to plank stay there and you're gonna push back
01:35into frog so bring your feet a little bit wider push back into frog feel the upper body stretch out
01:41lengthen out push back drop your hips do it again sit back and then all the way push back
01:50and stay into now push into the pike alternate calf stretches before we get going on this one
01:58all right push back i'm gonna roll up and here we go now as a reminder on the give me five format
02:07you've got that pre-fatigue exercise that's the first 60 seconds and then you're gonna alternate
02:12the second exercise so you're gonna need a dumbbell because you start with knee to elbow pulses that's
02:18your 60 seconds the second exercise you're gonna go weighted bird dog right side left side right side
02:23left side now terms of the dumbbell you do not have to go very heavy on the weighted bird dog the
02:30reminder for this one is you're gonna have one hand down extending the arm up and out holding on to
02:36the dumbbell you're gonna feel that pressure if you feel a little bit too much into your shoulder
02:41i want you to go lighter on that because the challenge is to get the arm and the leg extended
02:46out but let's go into this here we go knee to elbow crunches pulses out pulse it out in 60 seconds
02:54ready set go here is your pre-fatigue move and i want you to stay here really stay up as high as you
03:04can on this it's the first move it's 60 seconds you should feel pretty good right now because it is
03:10the first move so and we usually don't do this this is usually later in the workout so as we start with
03:15this think about what we're trying to do the elbow comes up towards the knee really crunching in and
03:21staying crunched and that's what you're trying to do you're trying to keep your core the abdominals
03:26right down the middle you're trying to keep it activated the entire time there's the crunches
03:32staying lifted keeping the chin tucked up and down and try not to come all the way down just to think
03:39about just a couple inches of a release then right back up you got less than 10 lifted up down
03:46nice in three two one and come on up right off the bat man feeling that all right weighted bird dog
03:58here we go hand down opposite knee i want you to anchor yourself we're going to extend up
04:04and out ready set go extend up and out bring it back down float your knee and the weight off the
04:12ground to lift up and then lift it up again so what we're doing on this one doesn't have to be very
04:19heavy if if nothing else no weight whatsoever but i really want you to think about that instability
04:25that's happened and how much stronger you feel now in this instability as you lift up and back down
04:32really feeling the extension that extension this is the most important part is getting extended out as
04:39far as you can bring it up and back in three two one set it down just come up lift the chest up feel
04:51just a little bit of a stretch and then roll it over let's go the other side get set get your opposite
04:59knee and hand anchor down and let's go lift it up and back down remember at any point in terms of the
05:07weight if you can't lift that up but remember the elbow is always staying slightly bent and you're
05:12lifting up i don't really care on this one this is all about extending up and out and then back in
05:19if you feel like you're losing your balance take your hand and knee a little bit wider apart from each
05:25other that's going to help really get a stable platform to work from then you open up and back
05:33down nice stay floating up and down in three two one and come on up like that now you should really feel
05:46that right into the middle of your abs because that is holding everything in terms of your balance
05:53so let's do it again so much fun we do it twice get ready get set let's go lift it up and down
06:01extend out think about your leg extension and if you feel like you're like i am doing this the right
06:08way well here's the way you can always check is put the dumbbell down and see if you can extend a
06:13little bit higher if you can cool they might have a little bit too heavy of a weight but remember
06:19it's supposed to just feel that instability right there and then back down lift up and back down
06:26also a little bit of a range of motion into the shoulder right so sometimes you can't go as high
06:32that's fine but just really feel your core working last one right here lift up and down
06:40every time i feel it from the knee to elbow pulses i really do you should too all right get set last
06:49time through 40 seconds ready set go extend out and bring it back extend out bring it back
06:58still feeling it and if i feel a little wobbly all i do is i that little adjustment right there
07:06adjust out back in adjust out oh my goodness extend back out get your leg up and really extend away from
07:19you good you got it almost there a few seconds left a few reps left last two last one
07:31and down good stuff that was fun okay ah hold on you're gonna need one dumbbell on that still doesn't
07:42have to be very heavy i'm gonna go with my 10 second exercise is the dumbbell overhead leg extension
07:48remembering as you're coming up and over we're really creating that long lever of your feet
07:54and your hands with the weight but your first exercise superman arm pull so you're gonna come down
08:02onto your onto your tummy your arm bring your arms out and for 60 seconds on the superman remember arms
08:08are out toes are planted into the floor the entire time so when you lift up you're lifting up and pulling
08:15back so here we go 60 seconds ready set go lift up squeeze your booty and back down a little posterior chain
08:25pre-fatigue right here is to bring it out your option on this one if you remember is to keep your arms
08:33floating as much as possible on this so as opposed to letting your head drop down
08:39and your hands drop down to the floor as well just try to stay lifted up and pull back and if you need
08:46to have your hands on the ground that's fine but try to float right here squeeze your butt more lock
08:53everything in but do not let your toes come off the floor lift up and down oh yeah 60 seconds is a long
09:03time when you do some of these moves bring it down lift it up you got 10 seconds left lift up back down
09:13in three two last one and down roll it over now you got four rounds of this bad boy dumbbell overhead
09:26leg extension remember you're gonna crunch up bring it out crunch up again use your options as you need to
09:31hold the dumbbell get ready get set let's go open up slow and crunch up as you come out and extend out
09:42i feel always a little shaky in my core and that's how i know it's working bringing it out and then
09:49if your knees are a little bent that's fine that comes from some tight hamstrings from yesterday
09:55and that's always great but remember on this that you can have your knees bent if you need to heel taps
10:03right here but i really want you to focus on the crunch up and bringing it back crunch up last one
10:10bring it out and time set it down one down three to go fun stuff just adjust things as you need to
10:22so you can keep going get ready get set and let's go open up and back in the challenge besides
10:33doing that first move which is as we call pre-fatigue but the challenge here is you haven't
10:40done these moves this long throughout the entire program this is so we've increased time under tension
10:46the very last day of these big workouts just gonna keep pushing you till the very end so remember if
10:53you need to heel tap but focus on as you extend out and then as you crunch up try to get your shoulders
10:59off the floor get the crunch up and then back down you've got time for two more last one
11:07and just hold on to the weight we're gonna do two more times as you're fatiguing what's gonna happen
11:15you're gonna start to lose the form so go into your modification as you need because as you know
11:20it still works get ready get set let's go extend out breathe crunch in extend out
11:31and come back up crunch in as you get to that point that you start to feel any sort of pull
11:38you gotta go into your mod and on this this is the great thing about adding a weight is that right
11:44there that pull i feel the length and that's where you should feel it too and then you come back up
11:49and then you crunch up and that is getting so much into your abdominals core is working too local
11:56stabilizers are really working down the spine you got this in three two one and back down starting to
12:08really feel it like everywhere so let's do it one more time shall we why not get ready get set
12:16let's go extend out lift up oh my goodness take your time breathe through it try to give me a couple
12:27regular ones in terms of the full extension if you get to that point and look i'm right there with you
12:32i can get a few of them and then by the end of it i'm like nah that's it but i'm not gonna stop
12:36i'm not gonna lose my form modify but modifying this whole program with you because again it does
12:43not matter how fit you are there's always a way to get more out of it bring it open and bring it close
12:49you got this stay with it
12:52whoo and finish this off in three two one and down huh what fun good news is you can just get that
13:07thing out of the way go over there stay there i don't want you so arm cross crunch is going to be
13:14your first exercise that is going to be the 60 seconds then you're going to roll over into the
13:21super bear where you have your hands out into the superman you come into your bear you're going to stay
13:27there you're going to plank jump back out jump feet out jump back in i know i know i just i know i know
13:38what you're thinking and i know what you're probably saying you're so excited let's go into
13:43it arm cross crunch ready set go crunch 60 seconds and i know i progressed this last week where your
13:52feet were off the floor i don't want you to do that right now i want you to focus on a good solid 60
13:58seconds of staying crunch staying locked in right down the middle right here crunch and down
14:07and try not to let your shoulders fall to the floor so if you come all the way down you can feel
14:13that right back of the shoulders on the ground don't do that try to stay lifted as much as you can
14:17doesn't have to be very high though just has to be right here crunch up and down
14:22and then think about your head not coming up but down towards your knees so you crunch up and towards
14:31the opposite side towards your toes so right there oh my goodness you got this
14:36stay lifted up crunched up in three two one how roll over into your super plank
14:50regular bear stance super bear stance hands are out then your knees are going to come up and we're
14:57going to add the plank jump here we go three two go jump out jump in jump out jump in on the jump
15:06you'll notice it's not a big movement where i lift my butt high up into the air if you can't jump
15:12then you're walking out out in in out out in in but what are your knees doing
15:20they're staying lifted off the floor the entire time quick little movement quick back in quick
15:28little movement quick back in walk it whatever you need to do stay lifted up kick it out kick it in
15:35three two one bring it down lift up we do that three more times focus as much as you can on really
15:46locking everything in and just kick your feet out and back very quickly all right so here we go round
15:52two ready set go back out back in back out back in try not to bring your knees all the way up to the
16:02point where now you're in a regular bear stance this is the bear stance you're supposed to be to
16:08where your hands are forward of your shoulders so the super bear is right here it's a different type
16:14load into the shoulders into the hamstrings into everything and remember you can just step
16:20right here step out step back in it's not supposed to be easy it's supposed to challenge you right now
16:27and that's what exactly what we're doing to push through this you've got three two one and in give
16:35the quads a break give the shoulders a break roll it out i'm gonna do two more and again this is the
16:40point is to get to where you have to go with the modification doesn't matter how long you've been
16:45doing it i still gotta go to the mod because it's hard here we go get ready let's go kick it out in
16:52out in as much as you can on the hop out and then walk when you need to but no matter what even if
17:03you're just holding the bear stance right now and i've been giving you this mod from week one is to
17:07hold the bear stance as long as you can drop your knees down as you need to and then you come back
17:13up to hold as long as you can again if you've been doing that then this is the time to add just a
17:19little bit of movement just a little bit walk out and if you need to then drop down come back up
17:26three two one push back one more to go if you're doing it right you're leaving sweaty palm prints on the
17:36floor yeah goodness gracious core is on fire here we go ready set go out and in quick hop back in
17:49quick hop back in really think about not lifting your butt up it's so easy because you want to help
17:57your body by lifting up and back and then lifting up and back in you're not doing yourself any favors on
18:04that one and you're not doing your booty any favors on that one so stay lifted as much as you can
18:08back in out in if you're walking get the pace just keep moving you got less than 10
18:17come on now stay with it in three two one and back
18:26one more to go second uh first exercise we're going to start out low plank swimmers second
18:36exercise you're going to need a dumbbell i'm going to leave that one underneath it because i don't want
18:41it i'll grab the other one and we're going to go into dumbbell crunch flutter kick all right so
18:48first exercise into that low plank we're going to go for the swim 60 seconds and then on the crunch
18:55flutter kicks you know you're on your back we're going to flutter our feet up and down
19:00staying lifting the crunch this is your last block we've got this get your feet wide low plank
19:07swimmers get ready get set let's go swim it out one arm comes around and remember if you need to drop
19:16down instantly to your knees that's a good thing because that means your core is fatigued but we really
19:21work on that wax on wax off you got it and if you're doing this and the hips are turning
19:29that's a little wiggle that i don't want to see right now nope you have everything locked in right
19:36now and think about feet come up really push into the floor with the forearm that's in the ground
19:42and then you bring it back bring it around squeeze your booty right now to bring it up
19:48and around you got it and if any point you need to you drop to keep moving up and around back and
19:58around come on whoo goodness less than 10 stay with it in three two one bring it back last exercise
20:11grab your weight i'm going with the 10 for this one on the flutter kicks we're going to stay in the
20:17crunch then you're going to flutter your feet so let's go with it dumbbell up ready set go get the
20:26crunch stay lifted the flutters doesn't have to be very low doesn't have to be very fast the whole
20:33point right now is to try to lift up and stay in the crunch as much as possible and then the flutters
20:40are adding that little extra layer like trying to lengthen your body out if you can you can bring
20:46your feel a bit lower if you're able to so you're staying right here and working as much as you're
20:52able and if this is too much then you'll anchor your upper body into the floor and keep working
20:58stay with it in three two time arms come down feet come down push your tummy up into the air feel a
21:10little arch and we got three more to go and then you're done you got this get ready get set and
21:18crunch go
21:19core's on fire yup that's how you know it's working remember it does not have to be big flutters if you
21:31go slow and you start to bring your leg down you're not gonna be able to bring it back up at this point
21:35you shouldn't be able to because everything is so fatigued right here so if any point you're going
21:40heel drops and this is your mod to stay here but if you've been doing this for eight weeks i need you
21:47at least come up into a crunch even if it's for a few reps but just keep working you got less than 10
21:52left oh stay with it in three two and down ah it burns and you gotta do two more we can do it come
22:08on i'm doing it with you get ready oh get set and let's go crunch it up try to get the crunch
22:17little flutters you can see my feet my feet are high they're not going down very low because i can't
22:23at this point if i go any lower i'm gonna have to drop to this mod so i'm gonna stay a little higher
22:28i can't extend my legs out because my hamstrings are tight from yesterday and just try and crunch up
22:33yeah that's how it's working so you can make anything work try to lift and stay lifted all right
22:38there it goes i'm starting to feel the pull so i'm going right into the heel kicks to finish
22:43that's how i know i'm still working you got this come on stay with it in three two time one more to
22:55go 40 seconds to finish this off we can do this you and me that's all you gotta do get through this 40
23:03seconds we'll get through it together get ready oh get set give me all that you got on this one right
23:09here don't hold anything back you better not be you haven't yet why would you but the minute you
23:15feel that pull then go right into it but stay in your crunch as much as you can right here crunch up
23:22lift up tuck your chin try to get as much out of these last 20 seconds come on oh do not stop do not
23:33stop if you have to drop your head down do it but do not stop until it's over until i say it's over
23:40come on 10 seconds left not yet stay with it lift up everything's shaking you got this and three not
23:50yet two not yet and one ah set it down and then now you can roll that one go to your go to your
23:58go to your partner over there with the dumbbell all right quick little stretch lengthen out oh
24:04bring your back off the floor that should feel really good knees into chest oh my goodness
24:11if it hurts to laugh
24:15ow you did it right why don't i keep laughing because it hurts
24:20arms out oh drop your knees to one side a little gluten spinal stretch
24:28ah those never get easier but man core cardio workouts are good this is all good but that one
24:40always always gets the heart rate up that's kind of the point and working your core keep rolling over
24:45coming to a baby cobra lift up
24:49ah that should feel nice and then push back
24:56ah child's pose arms out tuck your toes lift up into down dog alternate stretch out the hammies the calves
25:08that always feels good and then bring it up roll it up yeah adjust yourself put everything back together
25:17look at that right there it's over it's done but listen before i say anything else remember
25:24you still have mobility flexibility tomorrow do not skip that ever especially after the workout like
25:30you just did yesterday and today you want to do that you know how important that is but i do want
25:34to say congratulations and how proud i am of you for making it through all of these eight weeks
25:40it's supposed to be challenging i know there were times that you were probably cussing at me
25:44and thinking really nasty thoughts but remember my goal is to make you better my goal is to help you
25:50get more out of everything that you have in these 25 minutes and help you create that consistent
25:57healthy habit of exercising and feeling like your best self so the best version of you is still yet to
26:04come eight weeks is just to start so i want you to do your mobility flexibility tomorrow come back
26:10push play on day one of week one and see how far you have progressed in eight weeks and i will see
26:16you right back here and we're going to do it all over again over and over and over again great job
26:22i will see you soon
26:23yes
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