- 1 year ago
25 Minute Speed Train BODI Beachbody Workout
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LifestyleTranscript
00:00week eight day five working through your strength progressions in your lower body and do you know
00:13what that means you should it means it's time for mofo that's right mofo format coming in at you
00:19today step your feet wide sink down tap into the deadlift reach up lengthen back out feeling it
00:27down after the upper body part should feel good on the stretch after yesterday always a lovely i like
00:33going back and forth right it's not bad doing a little upper then a lower lower and upper total
00:38body core cardio all those things all right last one and then come back i want you to step into a
00:44lunge all the way down let your hands come down towards the floor if you need to bend your knee
00:48the back knee down that's fine too both hands down one hand whatever you're able to do then raise the
00:54knee up and give me a little twist in action lengthen out get stretched out oh goodness on
01:02the mofo as i said strength progressions which means the time time is going to be less as you
01:09switch sides which means weight is going to go up time goes down weight goes up and we're going to
01:15see again i said this in the first lower body this week really all the workouts is about progressing
01:21yourself thinking about how far you've come since week one set both feet in heels in toes out catchers
01:29and just drop your hips down drop your booty down oh and this feels good just to stay here on that
01:39one i wish we could stay here all day but we can't so clear your work area i don't know what that is i'm
01:45just going to move that like a rock or something and then roll it up and let's go into this so first
01:52move remember there's only one move four blocks of work four moves so we're going to go front load
01:56squat so i'm going to change the weights on this one get some weights going uh front load squat one
02:02to three tempos one and three so i'm going to start with my 30 i'm going to grab my 35
02:08and then i'm going to grab my 40 okay so one to three and remember as you're choosing your weight
02:17it's all about the tempos as well so if i was doing a regular normal tempo in terms of repetitions
02:24i'd probably go a little bit heavier but the slow up that one down three up is slow so that's how you
02:31choose your weight based on that but you should know that by now because you're in week eight
02:34so we're going to go on this reminder 60 seconds 60 40 20 that's how i'm gauging this i'm going to
02:41start working backwards 40 60 if i can so here we go let's get it get set get ready and drop down
02:49down one and then up two three 60 seconds to make sure everything is locked in how is the front load
02:58squat supposed to look sinking down right back up we're dropping down and always remember your
03:04feet could be a little bit wider than the hips but you're still staying more narrow than you would
03:08in a sumo dropping down up two three all those little points to remember belly button draws in
03:16towards the spine core stays locked in down up two three bringing it down chest stays lifted back stays
03:24flat pushing through the legs legs are working on this one that's why it's called lower body i know
03:31crazy crazy science bringing it down up two three bring it down up two three last one bring it up
03:43two three here comes the progression just do this now you're ready to go for the next one grab the weight
03:52get set go up in your weight even if it's a couple pounds that's what makes the difference
03:57down one up three ready set go drop down up two three bringing it down up two three five pounds does
04:08it make a difference
04:08it does it really really does and you always work through that and even if you're in the first 40
04:17seconds you can still drop set there's nothing that says when you can and cannot drop set
04:24as long as you're pushing through it as long as you're working that's all that counts down up two
04:31three got time for two more up two three last one down up two three time what are you gonna do
04:42step over 20 seconds with the heavier weight pick it up get set get ready and let's go down
04:54up two three now i got 10 extra pounds 10 more pounds than i started with it's only 20 seconds but
05:01boy do i feel the difference yup bringing it down up two three two more lift it up last one
05:12and drop it down stay here if you're able to i'm gonna get as many reps as i can out of that and
05:22now i'm gonna start to work backwards down here we go pick it up get ready get your feet set 40 seconds
05:30let's go bring it down up two three down up two three think about your form if you're gonna start
05:40losing your form if you have to slow down a little bit more to really try to get down and back up
05:46right about there that means i'm starting to lose the form and pick it up go right back into it bring it
05:52down up two three time is going up weight is going down that means you're doing it right
05:59bringing it down up two three last two last one and set it down last time around so now you're going
06:13to 60 seconds again i'm gonna start with this and if i end up at the 30s which is very likely
06:18then i'm pretty happy with it so let's go into it 60 seconds pick up the weight get set it get ready
06:25go down up two three sixty full seconds to drop down push through your heels up don't let the knees
06:35try to cave in or flare out on this one but again you're gonna start to slow down right about there
06:42and if i start to feel my chest drop forward start feeling the lower back then what am i doing
06:46go another weight drop it down up two three now i can stay perfect form to finish off that's what i
06:54want and that's what i expect of you two down and up bring it down up two three quads are on fire right
07:04now by the way down up two three stay with it down up come on finish this off
07:15oh got time for two more bringing it down up two three last one down up two time set them down
07:28all right we're gonna change it up i'm just gonna move these over because i'm gonna need them later
07:35not for this one though so we're gonna alternate front loaded forward stepping lunge
07:42stepping one foot forward back one foot forward back i'm gonna load this up to the point where
07:5030 is gonna be my heaviest weight so i'll start with 20 i'll go with 25 and then go back on this
07:59on your front loaded as the reminder you're not stepping as far forward as you would to get that
08:08balanced right in between both feet all right so alternating forward stepping lunge grab the
08:15dumbbell get set get ready let's go 60 forward step back forward step back be very careful when we go
08:27into a front loaded forward step the reason for that it is very easy show you here it's very easy
08:35to push forward as you step and you have momentum pushing your knee forward over the the toe and you
08:42can see that so really focus on down push through your front heel down push through your front heel
08:50and you can really feel the difference as we go into the leg on that hamstring glute quad fire on the
08:57front leg then push back down push back take your time no momentum whatsoever whoo yeah down and up you
09:10can feel that when you do it right i'm telling you down back up last two last one
09:17set it down i'm just gonna do this come over grab the weight get set get ready 40 seconds and let's go
09:31step forward step back that dynamic movement i mean i was already a little breathless coming out of the
09:38squats and now you add dynamic movement to it oh yeah step forward step back step forward
09:46push back how about that step forward push back the more you think about that push and sinking down
09:54and really pushing back to where you feel your toes come up first that's how you know you're getting
10:02it down push down push good oh three two one nicely done let's go 20 seconds
10:15slide it over see if you can add weight if not totally okay make sure the form is correct first
10:22form first wait second ready set go forward push back watch the toes watch the feet we're not bringing
10:32the feet back towards each other always keep that hip width apart that's going to help you with your
10:38balance forward back forward back good three two last one and bring it down quick little shake
10:51because you're going into it now we're going to start reversing it i'm going to stick with it
10:56start to drop down you know what to expect you know what to do grab it let's go 40 seconds right here
11:03down back up down push back if you feel your body weight shifting to the front to the point where
11:13you're starting to push forward or the weight is driving you down what do you do you just step over
11:19you grab the other weight and you get right back to work those transitions should be very very quick
11:24when it comes to your weight selection down back up down back up don't rush through this make every
11:35rep count that's all you get you only get four exercises and that's all you need you know that
11:39last two last one set it down whoo a big deep breath in you basically got time to catch your breath
11:51kinda and then we go right back to it 60 seconds pick it up get ready let's go down back up down
12:00back up stay with whatever weight works for you if you're getting to that point and i know
12:08you are because i feel it too is when you get to that point and you're starting to lose the form
12:12all you do is you grab the other weight you get right back to work and even if you get to the point
12:18i don't care if it's week eight that you have to go body weight only good you're still focusing on
12:25progressing and getting the endurance remember it's not just strength it's also endurance as we push
12:30through this you know that you've been working on it so keep pushing through and keep getting as much
12:37as you can through every single set we're getting the most out of it you got it down and back push
12:46forward and back 10 seconds left and then you're done you got this come on and last two last one
12:55and step it back good job all right push these out of the way let's go into sumo deadlift
13:04and if you have the weights to go heavy enough on this then do it so i'm going to do the single
13:12dumbbell option remember you can easily go two dumbbells and it's all about the weight you have
13:18so here's my 50 and that's what i'm going to progress to i'm going to start with 40 and i'll go 45 lots of
13:25weights on today's workout i like it i like having weights everywhere because it makes me feel strong
13:31all right so here's your progression on that one we're also going tempo on this two and two so
13:39remember heels out heels in toes out holding on to the bell sideways front on however you want to do
13:47it get ready get set let's go down two up two down two up two you did deadlifts already this week
13:59and a good amount of deadlifts but make sure you have the right deadlift stance feet wide just like
14:05you were doing a sumo squat which we also did this week so this should be very familiar in terms of
14:11your setup hold on to two dumbbells or one whatever works whatever you got you can make it all work
14:17bring it down two up two really feel the strength in the back of the legs and your booty you've been
14:27working on these the second whole half of this program you've been working on deadlifts the whole
14:33program so think about how much stronger you feel down two up two down two up good last one down
14:45right back up and set it down all right stepping over into it feeling good feeling ready pick it up
14:55or your two dumbbells whatever you got we're going in three two one bring it down two up nice thing
15:04about deadlifts and when you sweat is when you drop down the sweat goes onto the floor versus your face
15:10gross yeah but it doesn't work also yes bringing it down two up two if you got weight pulling you
15:21forward what should you be focused on flat back shoulders back as well really getting into the
15:28legs come on down two up two whoo yeah feeling that weight bringing it down two up last one
15:41and set it down going over sliding over into the other one just gonna leave a spot everywhere i go
15:50here we go get ready grab the weight oh this one's heavier get set and go down two up two
16:00and you know by the time you get to the 20 seconds when you get the heavier weight not only do you go
16:06whoa that is heavier but it's a lot harder to lift because you're fatigued your muscles are fatigued
16:13they're working it got it in three two last one and set it down can you stick with that heavier weight
16:23i'm gonna try to go through it with the heavier whoo here we go pick it up 40 seconds let's climb the
16:33ladder on time let's go down two up two bringing it down back up are you squeezing at the top
16:43yeah and then if you start to feel anything in terms of a pull a pull that you shouldn't or if you feel
16:51a little pull in the lower back then all you do is you drop the weight down right back up if you're
16:56increasing weight and this is doesn't matter if this is your first time doing the program multiple times
17:02doing the program every time you go up you're going to feel more of that strain more of that pull
17:07and as you're fatiguing into the muscles you got to watch it last one and then drop down
17:14i've been lifting a long time and i know when to switch so i still get the most out of it and that's
17:22where you should be too all right here we go last set 60 seconds ready set go down two up two i'm
17:31going to stay with this as long as i can really focusing though cores in back flat supporting
17:37everything and then right there i felt that one as i came down on that i'm like okay starting to feel
17:44a little pull so all i'm going to do is come down and then i know i can go right back into that range
17:50and still work through it and that's how you can finish and still get something out of it
17:55so listen to your body on this i've said it from day one check your ego at the door this program will
18:03take that ego away there's no reason for it here we're just trying to get stronger down and up stay
18:09with it down two up two not much left in the legs yeah uh uh bring it down two up last 10 seconds
18:21down back up you got this last one and set it down whoo goodness all right calf raises
18:33to finish it off in terms of weight selection so now you need two dumbbells so i'm gonna go 30s 35s
18:42and 40s and the reason again i'm going a little bit lighter to start is because your tempo is four
18:49and four oh yeah lots of slow cavities to finish this off so there we go there's that i got weights
18:58everywhere i love it okay oh i need the 35 all right here we go and then that looks great fantastic
19:07i'll grab the other 35 in a second so let's go into a slow four up slow four down pick them up get set
19:16get ready and go up two three four we don't normally go this slow and calf raises but oh it just felt
19:26right to finish you off with the slow raises so what does that mean you're gonna lift up two three
19:33four down two three that is so slow slow and control so much that if you go really really heavy on this
19:46you won't be able to control that because it's a lot we're going endurance right here
19:52lift it up two three four down two three four heels touch the floor if you need to
20:03otherwise you're really trying to float them and that's a long time to float on the calves
20:10oh my goodness less than 10 you gotta focus on it up two three last one down slow set it down
20:21ah oh i felt it right there all right 40 seconds i'm gonna try go 35s and we'll even see on the 40s
20:30how long that lasts because they're slow get ready let's go up two three four remember bend your knees
20:38slightly that allows you to shift your body weight just enough forward lift it up back down have you
20:45ever sweat so much in calf raises it is a lot lift up two three four down two three slow oh yeah super slow
20:59bringing it down everything it should be firing on that sucker right there lifting it up two three
21:07squeeze at the top down last one lift it up and set it down time 20 seconds we're gonna see what
21:17happens i'm gonna try the heavier ones pick them up oh get set get ready and let's go 20 up
21:25down 40s are heavy right now that's that slow pace bringing it down oh my goodness really focus on
21:39lifting up and back down you got time for one more lift it up two three four and come down set that down
21:51that was good but there's no way i'm going uh 40 seconds on that to really hold on to us i'm gonna
21:58drop back down because i want to try to stay floating as much as possible get ready and let's go lift up
22:05two three four down uh shift forward and if you get to the point remember on range if you can't go full
22:16range up then i want you to lighten the weight because we're still working through that range
22:21to lift up and back down whoo lift up two three four it's down slow slow slow slow slow slow slower
22:32than you want it to be how about that yup and down oh see that one was quick last one make it slow up
22:39two three four ah and i fell out of it all right if i'm falling out of it on the end that means it's too much
22:49that means all those stabilizer muscles everything is fatigued so i'm going to finish my 60 right here
22:54oh let's go finish this off ready set go this is the last 60 seconds of your lower body workout
23:01bring it down two three four so focus on lifting up don't rush through it you make every rep every
23:13count count get it every count down no all right down slow whoo bringing it down up two three four
23:25squeeze at the top give me that half that split second hold the top 30 seconds left up
23:31two three four down slow do it again lift it up bring it down oh my goodness there's not much left
23:44lift it up ah hold the top down are you shaking you better be last one right here up two three four
23:56down and oh just yeah and let's stretch too you deserve that calf stretch on that one oh goodness
24:09gracious lower bodies this week are just a sweaty mess ah bring it up shift the body weight to the front
24:20squat quad stretch feeling good that's how you know it's working shaking shaky quakey muscles a little bit
24:31of everything and then push it back hamstring stretch onto that front leg oh sumo deadlifts oh
24:39and then switch cap stretch down oh mofo is exactly that it's dirty dirty dirty sneaks up on you
24:54where you're like yeah it's not so bad jk it is it's bad you feel it ah stretch it
25:03and then hamstring but that is day five but you know what that means you got tomorrow you got core
25:12cardio you got one more big one to finish off one big workout oh and then just let yourself hang
25:20oh elbows up reach down roll up all the way up let the blood drain out of your face let the head rush
25:36come out of your head and then be ready so um yeah that was a good one sweating feeling it you've got
25:44core cardio coming up tomorrow that is your last big workout to finish it off of course you got
25:49flexibility mobility you're not going to miss that but show up tomorrow and know that you're going to
25:54give everything you got left to finish this off all right so i'll see you tomorrow you better be ready
25:58for it i'm gonna clean this up later