- 1 year ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00hey there i'm joel freeman and welcome to 25 minute speed train i am so excited that you're
00:12here with me and this is gonna be a really fun journey over the next eight weeks and i can't
00:15wait to see how you progress through this whole program now the workouts are only 25 minutes
00:19they're quick so we're gonna go through a thing called targeted volume training using progressive
00:23overloads tempos all kinds of fun things to make sure that you are getting the most out of your 25
00:28minute workouts i don't want to waste your time speaking of not waste your time we're going to
00:31get into this today is a lower body workout all you're going to need for this you're going to need
00:34some dumbbells and you're going to need your resistance loops but we're going to get right
00:38into the warm-up so let's go into it starting with hip circles one foot comes out heel in and then
00:43bring your knee out and back around today with lower body we're going to be going through a format called
00:49super burnouts and you're going to get used to these format names i'm going to throw the names
00:53out at you and pretty soon you'll understand what i'm saying but today basically two exercises back
00:58to back three blocks of work and then we go into a burnout because it's super at the end and where
01:04you got nothing left give me one more on this side and then go into good morning step your feet out
01:09just outside the hips bring your hands to your temples and i want you to keep a flat back as you
01:14push your butt out and back feeling the stretch in the hamstrings and right back up we call them
01:19good mornings i don't know why just feels good to say as a good morning bringing it down waking
01:25everything up how about that that's why we do it bringing it down and this is going to be the move
01:29that you replicate when we go into deadlifts today so you can focus on getting your form right keeping
01:34the chest lifted feeling the stretch in the hamstring in the glutes give me one more and then we're going
01:40to finish off the warm-up with a quad stretch heel towards your butt bring your knee down hips to the
01:45front lift the chest and just settle into the quad stretch for a minute speaking of a minute you're not
01:52here for a minute but speaking of a minute today's workout is not based on reps the whole program
01:57we don't even count reps we count time that's where time under tension comes in to build volume
02:02into your muscles the whole workout this is how you're going to get a great workout in 25 minutes
02:07so you ready all right let's go first block of work two exercises you're going to go into a front
02:13loaded squat you need one heavier dumbbell i'm going to go with a 30 pound today it's over here
02:18so the 30 pound dumbbell is going to help me go into a front loaded squat you're going to hold
02:25the dumbbell right up underneath the bell have your feet set underneath just outside the hips allows
02:29you go into a front loaded squat your second exercise is going to be a loop squat pulse so this
02:36is what i want you to do go ahead and take the loop step into it safely always check your loop make
02:41sure there's no cuts or tears or anything because we don't want them snapping but you bring it right
02:46above the knees on the lower part of the thighs then you're going to leave this on here as you go
02:52through your front loaded squat so that way you can go into the squat pulse where you just stay loaded
02:57the entire time are you ready to work i told you it's not very very we don't have any time to mess
03:02around so pick up your dumbbell get your feet set we're working for 60 seconds in three two one bringing
03:08it down right back up let's talk about some things here weight selection is key when it comes to
03:16movements okay if you go too heavy in a movement like this you're going to start to drop your chest
03:21forward i want you to think about let me show you from the side i want you to think about dropping
03:26down weight into the heels and set down and right back up the loop is going to help you think about
03:34making sure your knees don't cave in so you always have a little bit of tension but you want to think
03:39about your core your abs are in you think about drawing your belly button in towards your spine
03:44that locks everything in so you sink down right back up you think about constant movement
03:51so as you come down pushing through the heels right up right back up to the top
03:56you got less than five left in three two one good job bend your knees set the weight down get set
04:06you always have a second to shake it out and then by the way the break is only 15 seconds long
04:12and we go right into the second exercise i told you it's quick now we're going into the pulses in
04:16three two one down pulse stay here this is where when targeted volume training we're targeting
04:26obviously certain muscles and we're loading the volume into those muscles in a very short amount
04:32of time so you're here for 60 seconds this is not easy if at any point you need to you can come
04:37out of the pulse release all everything in the legs and then come right back down now i want you
04:44to get into this point where you can hold the pulse the entire time and if you can't you come right back
04:50out but the short break the 60 seconds of movement the 15 seconds of that break is going to keep your
04:57heart rate up if it's not up yet it's going to get up as we go through this and you can already feel
05:02it in your legs you should already feel your legs starting to burn right you stand up if you have to
05:07otherwise stay down for the last 10 seconds there's that burn coming in nice you got it in three
05:14two one whoo shake it out you only have 15 seconds and go right back into it we're going to repeat that
05:23entire thing yep so get set make sure your feet are set first bring the dumbbell to your chest
05:29lock in your core ready set go down back up and weight lifting movements you will find you hear me
05:40talk about range of motion a lot range of motion means depending on your flexibility your fitness
05:46level how far you can go into a movement so if you can't squat down low enough like i am that's fine
05:52if you even go just a little bit higher that's okay too form first range will come back down and
06:00right back up and you can already hear i'm starting to get a little breathless because there's no time
06:06to really take the break that's how we're going to keep the heart rate elevated as we go through it
06:10you're already halfway done with this but really think about pushing the weight through your heels
06:14as you lift up don't drop your chest forward keep your eye line to the front as much as possible
06:20on this movement less than 10 seconds down back up how's it feel in your legs nice in three two
06:30one set that off to the side squat pulse and then you're done with block one see it's that easy
06:38it's not easy it's just quick here we go get your feet set again dropping down into the pulse
06:44ready set pulse it down low what's going to happen as you fatigue is your chest is going to start to
06:52drop and you're going to start to look like this and then that at some point you're going to have
06:57your butt above your chest i don't want that what i need you to do is i need you to drop down and again
07:03even if it's that higher range that's totally okay but try not to push your knees forward try to sink
07:11back into your heels really load the legs this is quads and glutes that is firing right now stay
07:17pulsing you got 30 seconds left remember sit out of it stand up out of it if you need to then come
07:23right back down just hold for a split second not bad right uh-huh four minutes of work get your heart
07:31rate up like that and get your muscles fired that's what targeted volume training is all about in this
07:35program you're gonna hear that all the time come on you got less than 10 drop it down whoo in three
07:44two one stand up bring your feet together bring it out safely bring your feet out of the loop
07:53and then keep the loop close by what you can always do is have the loops nearby different options right
08:00yellow is easiest blue is the hardest you're good okay cool all right so you have a minute in between
08:08your blocks this one we're gonna go into a deadlift so i want you to grab some lighter weight especially
08:13if you haven't done these before or it's been a long time deadlifts feet are right up underneath
08:18the hips chest is lifted knees are slightly bent you're gonna push your butt back keeping your back
08:23flat drop butt right below the knees and then come right back up that's how you're gonna squeeze
08:28your hamstring and your glutes then you're gonna step into a loop create tension pick up the loop in
08:36the middle go into some deadlifts to really load the muscles up all right that's your second exercise
08:43let's go pick up the dumbbells right into work in three two one bringing it down and right back up
08:52i hear all the time when it comes to a deadlift hurts my back what do i do what am i doing wrong
08:59let me show you on a deadlift a lot of times people they're arching their back they're pushing
09:06out and they're not supporting their core what i want you to focus on again is drawing your belly
09:11button in sucking in your belly button towards your spine and then as you push back bend your knees
09:16slightly to push back and only come down as far as you feel the stretch in the hamstrings and then
09:23you squeeze your butt to come up to the top and then that's getting hamstrings and glutes you don't
09:29have to go heavy on this because as i mentioned it's volume we're putting a lot of volume into the muscles
09:35in one minute 45 seconds you'll see all these different options in this program but focus
09:42on form you got five seconds left three two one set those out of the way grab a loop i'm gonna grab
09:54the blue one because i like the resistance step into it yellow green blue you choose get your feet set
10:00grab the loop we're going in three two one use the loop for resistance and this is what i like about
10:09having this is allows you now to focus more on your range of motion which means if your chest is
10:17lifted i'm going to focus on pushing back a little bit further into the deadlift so you can see my hands
10:23are lower down past shin height and then i'm going to really lift and squeeze up to the top so if you do
10:30that and you use the loop to help your range of motion you're going to find when you grab the weights
10:34you can get a little bit more out of it so really think about trying to keep constant tension in your
10:40glutes in the hamstrings as you lose the use the loop say that three times fast use the loop
10:47down and back up nice breathing through it you got less than 10 feel the resistance pull you down
10:59and then you fight it nice in three two one bend your knees step out of it back to your deadlift
11:08as you're working through this you can always ask yourself how is this weight feeling is it heavy
11:14enough is it too heavy and you can always change the weight as you need to all right here we go
11:19dive down ready set go bringing it down bringing it back up in terms of weight selection i've got 20
11:28pound dumbbells right now may not seem like a lot but we're not going for reps here we're going for
11:33that total volume right total volume which means constant movement in today's case for a minute for
11:4060 full seconds repeating that over and over and over again adding more into the resistance loops so no
11:46matter what weight you have you will find sometimes you got to drop weight and that's totally okay the drop
11:53weight means the drop set which means you start with heavier weight then you go over you pick up
11:58your lighter weight and then you finish that minute though always finish the full time all right don't
12:04take a break until i say that's the deal deal deal down back up less than 10 bringing it down
12:13back up you got it i'm feeling i don't know about you guys i don't know about you but i feel it
12:19in three two one set it down back to your resistance loop get set into it step in feet set make sure your
12:31feet are planted loop is secure we're going in three two one drop down right back up feel the squeeze
12:41at the top and as you can break down the deadlift by thinking about as you come down you get the
12:48stretching your hamstrings right so there's the stretch right there feel in the back of the legs
12:52there's a stretch in the hamstrings then i activate the hamstrings and the glutes by lifting up and
12:57squeezing at the top and the more you squeeze the more as you get fatigued you almost start feeling a
13:03little shake a little muscle quake in the muscles that you're working that's also a good way to know
13:09if you're doing it correctly bringing it down and right back up feeling the squeeze at the top
13:17nice i'm telling you we're gonna pick off the muscles one by one today and every single day
13:23of this program bringing it down back up you got less than 10 finished his block off you get the break
13:30after this and you got three two one nice bring it in bring it over and let's go into one dumbbell
13:42we're gonna go into put this out of the way we're going to a front loaded static lunge it's a little
13:49bit different than what you might be used to in terms of a lunge holding the dumbbell up at the
13:53chest step into a lunge and a lot of times when we do lunges we're talking about the weight is centered
13:58in between what i want you to do today is bring your back leg in just a little bit that allows you
14:03to load up the weight into the front leg but you're still coming down and you see my knee is still in line
14:09with the toe pushing up to the top chest tilt forward just a little bit but i'm not actually
14:14leaning we're gonna load up one leg and then don't worry we're gonna switch second exercise
14:18you're gonna grab a loop the same leg that was forward then you grab the loop with the opposite
14:24hand we're gonna fire your stabilizers by going into a floating leg deadlift so trust me after the
14:32weight that is gonna feel interesting go ahead and grab your dumbbell let's get set bring it up to
14:39the chest we are working in three two one drop down and right back up holding on to the dumbbell
14:46up against the chest this is how you secure it but what i want you to do is focus on the weight coming
14:52forward again the shift here is the back leg is forward just enough it allows you to go into the
14:58front leg if this feels a little strange always take the time to adjust your feet okay so you still
15:05have the stride feet are hip width distance apart but they're just stepping out longer and that allows
15:11you to have balance if you have a surfboard stance which means your front foot and your back foot are in
15:17line good luck ain't gonna work so you think about pushing back dropping down back up you're bending your
15:24back knee to sink down if lunges kind of hurt sometimes because you're going too low you don't
15:30have to go that low you can think about partial range but the weight is in the front heel loaded up
15:36less than 10 already right we're cruising through this nice in three two one here comes the fun grab a loop
15:47i'll grab a medium one today secure it underneath your foot grab your loop in the other hand get set
15:55hand on your hip and we're dropping into a floating ready set go float and then right back up
16:02yep check out the leg you can see all the stabilizers are firing right so if this is too much if you're
16:12wobbling too much then tap your toe behind you and just do a staggered leg deadlift okay but we're
16:20gonna build up to this this is day one i understand but eventually this is what i want to see you do
16:25is float down right back up you're taking your time loading the leg up watching the sweat drip off
16:35your nose just like me that's what i'm feeling right now whoo and down and back up doesn't take
16:43long to get your heart rate up right and then when you fire muscles the way we are that's how we get an
16:48effective workout in this short amount of time less than 10 bringing it down back up nice time for one
16:56more three two one oh yeah let's um let's make the other leg feel that way pick up your dumbbell
17:05reset make sure you switch feet please get the other leg switched otherwise you're gonna really
17:10feel that tomorrow get set get ready chest up and let's go drop down right back up remember in the
17:18lunge you don't have to go very far into the lunge you don't have to go deep down a lot of times you've
17:24seen people probably try to come all the way down where they're touching their knee to the floor
17:28if we're starting at the top you don't have to do that because the idea is to load the front leg
17:34in this static lunge right that's why i call it front loaded static lunge it means the dumbbells in
17:39the front and we're loading the front leg but think about weight into your front heel then lifting
17:45straight up nice down back up still supporting the core as always right we never want to push our
17:53stomach out we want to support our core that supports the lower back all those important
17:58pieces it allows you to keep working down back up good whoo 10 seconds left stay with it right
18:07we're going slow and control that's the whole name of the game three two one oh gotta finish that last
18:16rep and then let's float the other side secure the loop underneath your foot other hand grabs it
18:24plant that foot into the ground it's not moving here we go ready set let's go dive down and then
18:32right back up remember to stagger if you need to stagger deadlift that's your option that's your
18:39modification you will find when we go into floating movements single leg movements or even a single arm
18:47movement you're always going to have one side stronger than the other one leg is better than the
18:52other so for me this is my leg that's not as stable and you can feel that no matter how long you've been
18:58training sometimes you just have imbalances based on who knows what but we always train each side
19:05the exact same even if you have to loosen up the weights a little bit lighten them up go to a lesser
19:11loop but you go same uniform train and it's going to balance out i promise you and you should be
19:18burning right now less than 10 seconds bringing it down back up whoo you got it in three two one
19:29bring it down done with the weight keep a loop i'm gonna go with green today you have options
19:36on the loops but your options are limited in terms of your exercises you're going to do four
19:41you're going to bring step into the loop safely bring it around just above the knees right at the
19:47bottom of the thighs that's where it's going to live four exercises back to back 45 seconds each
19:52first exercise single leg front pulse you're going to keep your knee slightly bent push up we're going
19:59to lock in the quad and then we're going to go into some calf raises to finish off so right left
20:05calf raises duck and pigeon we'll walk through it okay good to go feel pretty good the whole idea of
20:14the burnout is to do exactly that burn the muscles out to where at the end of this when you get rid of
20:20the loop you're so happy it's gone and you're so happy the workout's over okay so that's what i want
20:25you to do and you're going to start lifting heavier as we go first exercise leg lift pulse ready set go
20:31pulse it i know it's day one week one you're getting a feel for everything but you'll see that i didn't
20:41lift super heavy probably as heavy as you thought i might be lifting that's a 20 pound dumbbell but right
20:46now i can feel stabilizers they're fatigued muscles are fatigued and that's that targeted volume train
20:53right putting the volume into the muscles little pulse don't lock out your knee hand on your hip
20:58if you need to you can tap your heel for balance but pulse that sucker right there lift up and back
21:05down nice quad should be burning right now get ready to switch other side in three two go other side
21:14just shift your body weight over right up to the top and then how are your stabilizers working on
21:20the other foot right you can even see right now it's just it's i don't want to say twitching but
21:26they're working that's exactly what they're doing right now and that's exactly what you want by this
21:32point every single workout doesn't matter if it's lower upper full body whatever you're doing
21:36in 25 minute speed train i want you to get to this point where you almost have to take the
21:42modification you have to take a second to reset and that's how you know you've gotten everything
21:48you could out of the workout all right good job we got two exercises left to finish the legs off
21:54bring it in we're going into calf raises bring your toes in heels out pushing straight into a calf raise
22:03and here's what i want you to do because you don't have any holding on to dumbbells i want you to bend
22:06your knees lift up and try to keep your heels off the floor as you lift up lift up right back down
22:15little pulses at the top and bottom constant movement loading up the calves nice lift up
22:25back down this should be challenging because everything else has been working right you didn't
22:30think you were working your calves that entire time you were yeah keep going nice finish this off
22:37you got one exercise left we're going to duck calf raises heels in toes out ready set and go right
22:45into it to finish again though bend your knees try to lift the chest up ballerina style i've heard
22:53i think they even put their hands above their head i can't do that but once you really think about
22:57pushing up and back down if it makes you feel better you can do this if you want totally up to
23:04you bringing it down right back up and back down try not to let your heels touch the floor you're
23:10almost done it's the last move of the burnout last move of week one day one you're almost there
23:15come on lift up and down get the squeeze at the top 10 seconds left lift back down you can always
23:24look at the floor if that helps with balance you got it in three two one step in feet together and
23:33just bring the loop and bring it out get out of there safely and just kick it off if you can
23:41whew nice you good a little sweaty i know i am all right step back bring your heel down for a calf
23:51stretch so you think about a lunge now we're stepping out nice and long push your heel down
23:55and once your heel is down shift your body weight forward you can drop your chest just a little bit
24:00and that's just stretch out the back calf whoo it's fast right i told you quick transitions
24:07that's why we call it speed train we don't have time to mess around at all right so go ahead and push
24:14back hamstring stretch nice feeling that stretch all the way out
24:22big deep breath in now we can start slowing down the heart rate bringing it back make sure you get
24:31yourself set first back heel is down and then you shift your body weight forward you can drop your
24:36chest just a little bit as well that should feel lovely down all the way as much as you can
24:43how do your legs feel a little shaky shaky i hope so and even if they're not even if you
24:51finish your first workout you're like man i could i could have gotten more out of that good now you
24:57know you have a baseline you know where you've started so quad stretch finish off where we started
25:04and that's the whole idea doesn't mean you get the very first workout the very best that's going to
25:10be a progression this whole program is a progression i'm going to progress with you we're going to
25:14progress in weights we're going to progress in exercises we're going to progress everything
25:19including your strength and your endurance all right so if you finish your workout now and you're
25:23a little wobbly great the next time it's going to be a little bit more and a little bit more and
25:30we're going to keep going so just like that day one is over sometimes that's the hardest day is to
25:35finish is just push and play and getting started and you did that so i expect to see you back
25:39tomorrow we're going to go a little upper body give the legs a break so be ready for that good job
25:45nicely done i applaud you
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