- 1 year ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00week six day five upper body coming right into it i know yesterday that was mean i know i told you
00:13like that dirty mofo it just keeps popping up and just keeps rearing its ugly head but today
00:18you don't have to do that and you're even gonna get to lay down for half of the workout see
00:22i am a giver giving you strength endurance muscles all those things give me some rolls
00:29shoulder rolls start with some circles and then you can make it bigger as you go now your format
00:34today is a burnout so just gonna rock through the exercise three times then you're gonna burn it out
00:42now as i've been talking about this week we're really focusing on weight selection chest openers
00:49bringing it back and back in so today is no exception for this because you're doing the same
00:54exercise three times doesn't matter if it's bilateral unilateral which is both of this
00:58workout you want you to focus on trying to increase your weight just a little bit as much as you can
01:04and if you need to as always what do you get to do drop set and speaking of dropping drop down
01:10elbows right up onto the thighs lift your chest up lengthen out and then feel the stretch all the way
01:18down the back cat stretch that feels so good and release hamstrings are a little tight from yesterday
01:24uh-huh absolutely good thing you got flexibility mobility in a couple days last one bring it down
01:33and up and here we go starting out with shoulders single arm front raise start with one side bring it up
01:43other side and then both sides to finish out uh tempo today we're going to uh combine all the tempos
01:49as we've been working through that so today is a one in three tempo so choose your weight accordingly
01:54on that and remember start with one and remember on this as you are going up especially again longer
02:01lever which means further away from your body you're gonna have to go with that lighter weight because
02:06when we lift up one you come down two three that is a lot of gravity pushing into the shoulder and we really
02:14want to make sure that you're not trying to shrug and hurt yourself as you go through it you're gonna need
02:18a loop to burn out with i'm gonna have my yellow my green ready to go and it's my little favorite one
02:27is the looped lateral pulses but you don't need that yet you need a dumbbell so grab the dumbbell let's get set
02:34let's get ready single arm front raise one and three ready set go lift up one down two three always
02:44check everything as you're going through this elbow locked into the bent position and if you're lifting
02:51up and you feel the shoulder coming up towards your ear then what should you do go lighter you know the
02:57rules on that one so whatever weight it is you're going for that full 60 seconds to lift up
03:03come back down lift up one down two three you're rotating your knuckles up at the top then down
03:11two three lift up down no swinging no momentum as you're lifting up if you feel that you're having
03:21to swing your body up to really get the dumbbell up then what should you be doing also lightening your
03:27weight lifting up down two three lifting up again down i feel that right there oh yeah shoulder stretch
03:36uh-huh last one lift it up down two three switch arms roll it out and that is just a really good start
03:45the good activation into the muscle that's why i like doing those unilateral movements so get set
03:51get ready let's go lift it up down two three and i have a question for you how has it been feeling
04:01in terms of balance muscle balance you're in week six because i know i get so many times people saying
04:09that they have one side stronger than the other do you feel still feel that is it feeling the same
04:15is it starting to feel like you're balancing out that's why we always work balance no matter if you
04:21have one arm stronger than the other you always do the same weight no matter what lifting up down two
04:28three lift up down two really keep the tempo focus on the tempo no matter how long you've been doing
04:37this as you fatigue you're going to start to go faster and you also need to lighten your weight
04:43if you can't sustain that tempo down lift up down two three last one and time now you need two
04:55dumbbells we're going to see if you can do that now here's the other thing you can do you can set the
05:00weights down you can grab the heavier dumbbells and we're going to see if you can get 60 seconds out
05:04of it if not that's totally okay ready set go lift up down two three i just increased my weight
05:12i can feel that heavier weight and because my shoulders are already fatigued i'm not going to
05:18get a lot out of this and that's fine i just want to grab a couple reps as many as i can which is right
05:23about there and then i'm going to set the weights down and grab my lighter weights i'm going right
05:27back to work down two three that makes the difference it makes so much difference even if it's two or three
05:34reps and i know sometimes you're like man if i have to drop my weight i feel that i'm not getting as
05:42much out of it that's not true you know that's not true by now bringing it down because when you do
05:46that and you get into the point where you just increase your weight then a lot of times you got
05:52to decrease even more to finish and that's exactly what i want i want you to get to that point every
05:58single time where you have to drop the weight to finish and that's what i did that's what you should
06:04be doing too last two last one and release and that is how you work your muscles good job grab the
06:15loop going into lateral raise pulses sometimes that's hard to say i don't know why lateral raise
06:23pulses ready set go 45 seconds pulse it out this is the yellow loop this is supposed to be the easiest
06:32one and it is not right now so remember keep the elbows locked in that 90 and then when you're
06:38lifting up it just has to be a little bit of attention doesn't have to be a lot if you can get
06:42them all the way up like this then you need to go up a loop okay if you can't great because i can't
06:51either it's just lifting and back down lifting back down but try to keep tension on the loop the entire
06:59time so don't let it go all the way slack on that one just lift it up and down oh you got it and three
07:08two one back down hold on to the loops keep them close because you're going to need them for this one
07:16you can't even bring the blue loop over just so you have all of them because you're going to be on
07:19the floor for the next exercise the next two exercises so let's go into the pullover
07:27now grab two weights on this one whatever weight you've been doing for the pullover i've been doing
07:3325 i'm going to have that close i'm going to start with that and then the same thing because you're on
07:38the ground have a bigger weight close by i'm going to grab my 30 just in case i want to go a little
07:44heavier all right so in terms of tempo on this one working through a tempo of three and one
07:52so remember on the three and one you're coming back to three and then right back up your range of
07:59motion is all about your own shoulders well they will let you do as you come back and then really
08:04feel the squeeze down the sides on this so grab the dumbbell let's get ready and let's go
08:10bring it back two three squeeze up do it again back two three squeeze and come down this is the
08:22slower of a movement we don't we ever we don't ever do pullovers fast but when you come back by the
08:30time you hit three you should be coming back two three and right there is when you feel the full
08:36stretch in your back and then you squeeze the lats to come back down back two three squeeze back up
08:47back two three squeeze back up thinking about the weight is this the same weight you've been doing
08:57since week one i sure hope not it better not be some weight some exercises you'll find you can go
09:06heavier faster last one bring it down other exercises you'll find that sometimes you can't
09:13go heavier at all in terms of those longer lever moves this is a longer lever move but we're using
09:19bigger muscles so challenge yourself grab the heavier weight because that's what i'm going to do
09:24and let's go bring it back two three and right back up now if you increase weight you got to check your
09:32form first because it's going to be very easy to go quickly into bad form because you're going to roll
09:38the shoulders up you're going to shrug your shoulders and you're going to try to help yourself
09:42like doing this and then you kind of start talking like this because your head is like right tucked into
09:47your chest so don't do that at all just really relax open up overhead and then back in lift up and you
09:59should feel the extra weight using those bigger muscles in your back to lift it up and bring it
10:04back in right there squeeze back down back two three squeeze down back two three keep your tempo on
10:17this one if the shoulders are coming up you know what that means you should drop the weight into the drop
10:23set this is your last one and set it down nicely done ask yourself how that how that go with the
10:31extra weight can you do can you stay with it if you can't go with a lighter weight or let's drop set
10:3730 30 however you need to last one let's go bring it back two three make sure you're really holding on
10:45to the dumbbell bringing it back overhead and back in third set i always feel like i can get a little
10:54bit more range out of it that's because the shoulders have really warmed up to that movement
10:58so we really think about that if you can get a little bit more length as you come back overhead that's
11:04awesome but remember it's the weight we're really feeling the weight into the lats and then squeezing
11:11back in if by now you've had to drop your weight that's great i'm staying with the 30 i'm staying
11:17with it i want to finish it i'm feeling it but i think i can do it bringing it back two three and back
11:26up 15 left come on back two three and release you got it less than 10 seconds stay with it
11:35last one and bring it down bring it away from you get rid of it you're going to need your loop for
11:43this one we're going to do the pull over again but we're going to do with the loop and this time
11:47you're going to have constant tension as you bring it up and then you bring it back in okay here we go
11:53get ready get set and go constant tension open up and at the top i want you to really focus on trying
12:00squeeze the lats down do it again overhead back down with the hands wider you might not be able
12:09to get the range the same range the shoulders might lock up a little bit and that's fine so stop
12:14wherever you need to squeeze right there bring it around back open again all lats all the time right
12:24here whoo the more tension you get the more your lats are locked in and engaged finish this off less
12:31than 10 open up and close whoo goodness bring it back yep you got it three two one and release
12:44ah all right nicely done okay chest press two and two regular chest press not the wide so you are going
12:52to press up bring the dumbbells together to squeeze the chest in on that one so i'm going to keep
12:57those dumbbells 25s and 30s on that and that is what i'm going to be working with today so 25s
13:07bringing them down and then grab your heavier weight have it ready to go
13:12working through it and then you are also going to stay on the ground with a looped chest fly burnout
13:22i told you get to lay down half of the workout i mean if that's not nice i don't know what is
13:29what do you need from me come on i'm giving you muscles i'm giving you strength i'm giving you
13:33endurance i'm letting you lay down two and two let's have some fun with this one bringing it down
13:40bringing it up let's go press up two down two get everything set everything comfortable
13:47and two and two the two by two tempo just keeps you moving the entire time two down two up
13:58two down two really try to think about the form remember if you can come up and i don't care how
14:06long you've been doing a chest press i know you're still going to do it sometimes is if you can see the
14:11dumbbells over your head right into your eye line that means you're too high and that means you're going
14:15right into your shoulders bring it down two and then right back up down two you should be thinking
14:23about all these things this should be automatic in your brain especially by week six not into the
14:28shoulders into the chest up two down nice two more bring it down last one oh and bring it down
14:40i'm just gonna inch up like this because this is the lazy way of lifting up and then i'm gonna grab
14:48the dumbbell one i'm gonna grab my dumbbell two get set get ready i'm gonna go for 30s we're gonna see
14:54how it goes bring it up two down two these feel heavier as you press up up two down two now what's
15:07gonna happen as you start to increase the weight the first thing that will happen is your shoulders
15:11are gonna want to help you're gonna start to pull the shoulders up as you press up like this so i don't
15:17want that remember to relax press up two back down up two back down and if you feel at any point this is
15:29too much you go the lighter weight but you try to maintain that movement up two back down up two stay
15:40with it i'm telling that to myself bringing it down do it again last ten two back down last two right
15:51here you got it last one oh my goodness and set up all right i'm gonna go one more on this i'm gonna
16:02start with my 30s and we're gonna see how it goes i know i can't stay with them the whole time but i
16:06want to try to get as much as i can get the drop set bring it down and let's go up two back down
16:14oh goodness lift it up i think i got one more press it up oh yep that's it so i don't want to
16:26sacrifice form i want to go right back into it and stay with the perfect form right back up and right
16:32back down to finish lift up two back down i felt my right shoulder starting to shrug up to help not
16:40happening on this one press it up two back down if you've been doing it right if you even need to
16:47go to the lighter weight which i don't have so i'm going to finish this one with my 25s if you don't
16:52have the lighter weight that's fine but finish it with the form you got it lift it up again up two back
17:00down oh 10 seconds left come on bring them up you got one more up two back down just yeah get those
17:14away from you grab your loop on this one and we're going to go into fly pulses your arms are going to
17:20be straight out hold it onto the loop create tension and release ready go open the arms up and then pull
17:28them back in let them come back in but without letting any tension release of the loop which
17:34means there's no slack that's slack right there you can see the loop start to go slack like that i want
17:40you to open up and then squeeze your chest in think about you're trying to squeeze a beach ball hold it
17:46onto the ball and you're trying to push the ball towards each other squeeze the ball the sides towards
17:51each other squeeze and the more you squeeze lift the chest up and really focus on pushing your chest
17:57together oh that's a good one just need a little loop for that one oh you got it stay with it in
18:06three two one yeah get rid of that thing okay last one block number four you got to stand up
18:19and we're going to go into the kickback the w kickback for your triceps so lighter weight on this
18:27one because that is the smaller muscle longer lever hinging all that good stuff so grab the lighter
18:33weight and i want you to still focus on doing what you've been doing for this entire workout which is
18:39challenging yourself on the weight so whatever weight you start with even if it's that normal weight
18:45so if i'm at a 10 i'm going to normal weight i want you to really focus on that there's no tempo on this
18:51one today because we're just going to focus on the sides you're going to go one side other side
18:57both sides and then we kick it off we finish it off with push-ups yay you're so excited i can tell grab
19:07the dumbbell let's get set one side only get ready and let's go kick it back and down the w kick back
19:15remember what i said before is you can use your other hand to make sure that nothing else is moving
19:20the other hand comes to the shoulder and you could tell if your shoulder is moving because the shoulder
19:26would come down and you'd feel pressure go into your shoulder from your fingertips so this is how i know
19:31that my shoulder is locked in and remember you're always staying 90 degrees 180 no matter what weight
19:40you have 90 into 180 you're not locking out your elbow you're squeezing the back of your arm there's
19:47a difference there and that should feel very familiar because you've been working on that this whole time
19:53and down kick it back and release kick it back and release stay with it
20:00you got it lift it up and down oh goodness two more last one
20:11set it down shake it out
20:15this is why i wear sleeveless shirts when we do the upper body because otherwise your sleeves would be
20:22nice and tight get set get ready let's go i like these exercises because telling you
20:30summertime mm-hmm tank tops sleeve of shirts all that good stuff we want to look good and work in the
20:39back of the arms is a great one to really focus on how you get those beautiful arms and we're really
20:46focusing on the movement right here back of the arm right the cul-de-sac the horseshoe whatever you
20:51want to call it but really think about because it has three parts it comes around down and back
20:56up underside on the other side so you're lifting up and you'll feel that on the inside of your arm if
21:02you're really squeezing the back correctly lift it up back down up back down you got this stay with it lift it up and down uh-huh nice
21:17whoo last two last one and bring it down all right so we're going to go both sides now this is where
21:30if you've been sticking with that weight because remember you train evenly this is where you can go
21:33up and wait so grab a couple heavier dumbbells i got the lighter one standing by 60 seconds to finish
21:40this just this off and we got a little burnout ready set go back it up bring it down lift it up
21:47and down relax your shoulders first thing to always go is your shoulders when we're doing upper
21:53body because you start to do this but um we can't get a lot out of this because i went up and wait
21:57so that i did as many as i can i drop down i go right to it to finish that's that drop set the drop
22:03set works i've been doing this for a long time and i still drop set it's not just for this program
22:09it's not just for filming i like drop sets because i know i'm getting more out of it and i'm challenging
22:15just keep going lift it up back down finish this off
22:22back of the arms are pumped release it and down come on lift it up and down 10 seconds left
22:33stay with it up and down nothing in the shoulders and three two one and down coming down to the floor
22:45to finish this off this is how you're gonna finish the i'm finishing you off for the day with tricep
22:51negative tricep push-ups with no with hand release all that good stuff here we go you know how to do it
22:57ready set go bring it down release push up back down release push it up back down hands underneath
23:07the shoulders and if you're doing a tricep push-up and you don't have to drop to your knees in this 45
23:13seconds then next time you better lift heavier press up back down because that's about all that's left in
23:22the arms is to push up and back down i got a couple on my toes i'm happy with it and down knees up
23:29underneath the hips if you have to to push up but let's finish this off come on oh you got it time
23:36for just a couple more last two last one and then just stay up top to push back ah that seemed like such a
23:49good idea when i wrote it and it was a good idea but it was really i still think it's a good idea it
23:56just was really challenging on that one take your hands out all right take one hand keep it on the
24:07ground take the other hand bring it on the top and then push your butt back lovely lat stretch
24:12oh that should feel good all about creating length mm-hmm switch other side oh pull back
24:26ah nice
24:29ah
24:34ah all right hands underneath lift up butt up into the air down dog as you lift your hips and you drop
24:42your head you'll feel that stretch into the shoulders as well walk your feet in just roll up
24:49take your time
24:53and arm across just swing it across however you need to to bring that around and again this is the
25:01easiest way to do it you feel that shoulder comes up and if you've been working on your shoulder mobility
25:08and then arm comes up tricep lean over it
25:17other side shoulder stretch oh tricep
25:25and roll it out
25:30that wasn't so bad it was pretty good i'm just gonna leave my arms like this because they're kind of stuck
25:34and that's about how they're gonna feel the rest of the day so if you finish the upper body workout
25:39and you feel like a good pump and you gotta walk through doors sideways
25:42then you did great so well done cruising through this gonna finish off week six before you know it
25:47so you're gonna be right back here tomorrow for you know what if you don't know what you're gonna
25:52find out tomorrow good job nicely done and you can flex it out that hurt to flex