Skip to playerSkip to main contentSkip to footer
Dr Soul
  • yesterday
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right here you go week two day two upper body we are sticking with the tempo of the week the
00:13two by two so we introduced that yesterday as you got a taste of it felt great right and now
00:17we're going to bring that into your upper body workout so you're going to need your loops for
00:21the very end because today's format is super burnout so have that ready to go you will need
00:28your dumbbells as well but first let's get into the warm-up on this one ready to go all right so set
00:32your feet right underneath we're going to go into an i the t and the a make some letters to start out
00:38what i want you to do is bring your arms up over your head bring them out to the sides and take
00:43your time when you go through these exercises because what you want to think about is trying
00:47to open the chest up feel the muscles expand as you open bring them back up and back down how are your
00:54legs feeling from yesterday good a little tired good because you don't need them today that's the
01:01upside last one bring it around open up and then bring it down now we're going to go into a rotating
01:06cross what i mean by that is arms up bring your thumbs down and start to push them down really feel
01:11your chest as it opens up and back and then we rotate up to the top into the deltoids and back down
01:19again still sticking with on the two by two as we introduce that and as you saw it really changes
01:25that time under tension doesn't it so you're going to feel that and that will help you choose your
01:30weights today because you felt that yesterday as well in terms of your weight selection you know last
01:36one and then give me some arm circles around so as you go through tempos and we're going to keep
01:41i'm going to keep changing the tempos on you pretty much every couple weeks so you're going to get
01:45comfortable with your weight selection you're going to say okay i totally got this weight and
01:49then i'm going to change the tempo switch it back and you're going to say i don't have this weight
01:53and remember that's the whole point of 25 minutes featuring i'm going to keep challenging you
01:59to work through all of this time under tension all right so that's what we're going to do with
02:04upper body as well here we go first two exercises you're going to start out with a little bit of
02:08heavier weight since you're fresh we go into military push press as we're going to go heavier on that one
02:14you get to bend your knees as the reminder feet right up underneath the hips you're going to come
02:18up pressing up to the top and you're allowed to bend your knees a little bit to help with that
02:23movement as you push up and down but we're bringing that tempo into it with the two and two so you think
02:29about up two down two right second exercise you're going to need some lighter weights because we're going
02:36to go into your reverse raise where your feet are set underneath the hips you tilt forward knuckles away
02:43from your body as you lift up and then right back down really thinking about creating a pinching
02:50movement right between your shoulder blades and then coming back down as a reminder that's a longer
02:56lever move so that'll be a lighter weight all right so i'm going to go with 20s on this to start
03:02get your feet set push press in three two go press up two down two take your time as you press
03:12and then you bring it down you will very quickly feel the difference when it comes to your weight
03:20selection because you don't get to just press up and then bring it down as fast as you might normally
03:26do with those single reps so you think about your tempo you can split your feet if you need to up two
03:31down two bend your knees to help two down two how's that feel different doesn't it yeah makes a little
03:41bit more challenging because we're slowing it down increasing time under tension and remember if you
03:47need to where's your drop set lighter weight to finish off that full 60 seconds nice bring it up
03:54and down two less than 10 seconds left bringing it down last one up two down two set that down i already
04:05feel that that's how you know it works remember quick transition not a lot of time only 15 seconds
04:11so set your feet i want you to bring your arms out lock the elbows in a bent position reverse raise
04:17regular singles ready set go lift it up back down relax your head relax your neck relax your shoulders
04:27and think about where you should be feeling this what i mean by that is right up into the middle
04:34right between your shoulder blades so look a few feet in front of you you have the flat back just
04:38like we do in rows but i want you to really think about lifting and if you had a pencil right between
04:46your shoulder blades i want you to try to squeeze the pencil together so then you know you're getting
04:52right into the middle of your back if you are unable to do that you go lighter weight i've got 10 pound
04:58dumbbells i feel it again it's that time we work for a long time 60 seconds is a very long time
05:05when it comes to lifting so lift up back down feel the control in your movement nice in three two
05:17one set it down back to your push press ask yourself how that weight felt was it enough
05:23was it too much can you stay with it for 60 more seconds in a two by two we're about to find out
05:30get ready get set and let's go up two down two remember on a push press our elbows are slightly
05:40in you don't have to think about bringing them all the way out i want you to bring them in
05:44this angles that allows you to bend your knees and you can push up and then bring it a little bit lower
05:50where you bring the elbows drop below the shoulders that's totally fine two down two up two down two
06:00what's going to happen is you fatigue you're going to start to lean back you're going to start to have
06:05your body try to help it don't let that happen if you need to what do you do you go lighter weight
06:10to finish off up two down two way different isn't it uh-huh bend the knees right back up you got this
06:22press it up and down less than 10 to push up back down my arms are starting to shake nice you got time
06:31for one more up two down two set it down how that feel i'm getting them out of the way i don't want
06:39to look at those anymore no i'm going to bring it over here into your reverse raise get set tilt
06:46forward core in ready set go lift up back down even if we are not going on a tempo remember that
06:57your single reps are still controlled so there's no rushing through these movements you lift and i
07:05see a lot of times when people are lifting up they tend to shrug up and they're trying to lift up and
07:10bring their pinkies out i really want you to think about just a natural alignment here flat back to
07:16where you can lift and back down draw your belly button in support your core if you're not thinking
07:21about that you always want to make sure you're feeling good and strong and stable in your core just look
07:26a few feet in front of you and again if you are not feeling it right in between your shoulder blades
07:33that's where i need you to focus on trying to feel it go a little bit lighter if you have to
07:36to finish this off 10 seconds left don't rush through the reps just lift back down nice got time for two
07:46more two and one set it down good job you can get rid of these weights we're going to start out on the
07:57floor body weight only and then we're going to go into an upper body or a standing move so i'm going
08:03to show you the standing move first that's your second move make it a little bit easier coming down
08:08and up second move is a single arm row you've done this before making sure you're split set sink down
08:15lift up one arm at a time the first move is a push-up push-ups done them before everybody loves
08:24push-ups right but we're going to bring in that tempo on it so get your hands wide enough
08:28to where you bring it down two up two if you're pushing out and your elbows are flaring out and
08:36they look like this you're going to feel it here and here i need you to bring it out go ahead and
08:42get set get ready knees or toes it's up to you we are working in three two go down two up two again
08:52increasing time under tension now you're going to start to shake real quickly as you go through
08:59this so what's your modification modification is right here you're dropping to the knees
09:03but it doesn't necessarily mean it's going to be easier because again you're here for a full
09:09solid 60 seconds check your hands make sure they're not in line with your neck and you're
09:15trying to push down and your head goes in between your hands it should be where your chest
09:19is right in line with your hands and then you're pushing up to the top down two up two down two
09:30really working through that tempo that's going to help you maintain constant motion through the
09:37movements right knees or toes i don't care what you're doing right now but you should just constantly
09:41be working that entire 60 seconds you got time for two more you got one more right here down
09:48two up two push back come on up how'd that feel it's good i love this short breaks getting right
10:00back to work gets your heart rate up so get set single arm row ready set go no tempo just lifting
10:06right here lift up and back down i've said this before i'm going to say it every time we do rows
10:13if you can lift the dumbbell up to your armpit up to your chest and you're shrugging it's not heavy
10:19enough okay get a heavier weight that makes you use your back muscles the bigger muscles in your back
10:26that's what i want you to really focus on here is when you lift still looking three feet in front of
10:31you boom down lift down right working through all these movements so quickly on the transitions you
10:43can hear it i'm breathing heavy already going through it quick and down lift and down in terms
10:50of your weight selection i got 25 pounds in my hand but 60 seconds it gets heavy gets very quickly
10:57nice five seconds left lift up down last one and time set it down get it out of the way
11:06come on down all the way right back down to the floor back to your push-ups get your hands set first
11:13get ready make sure you're lined up ready set go down two up two
11:22as we work through that push-ups remember what i told you last week they're not easy
11:32regular push-ups tricep push-ups they're hard they're challenging you're pushing your body weight
11:37right into smaller muscles so if you need to you drop to the knees and even if right here if this
11:43position is still too much if you're like i can't i still can't get it pull your knees in a little bit
11:47closer right up underneath your hips and you still focus on dropping down your butt's going to come
11:52up that's fine and then you push up to the top but focus on your tempo whatever your range is
11:58that's what i want you to focus on is getting used to these tempo changes because you got this
12:02the entire program two up two down two up two less than 10 to finish this keep working through
12:13it nice three two one come up single row other side make sure you switch sides and you'll you'll
12:24know that very quickly if you rep out a couple on the same side you just did get set lift the chest
12:30drop down and let's go lift up down is very easy to start to shrug and try to pull the shoulder up
12:42that happens so many times pretty much in almost every upper body move that we have your shoulders
12:47want to help right because that's what they're used to doing in helping you in daily activities so
12:52you say not right now this is not your time this is your time back lift up and down up and down
13:01keeping your elbow close to your body pulling up towards your hip and right back down you go through
13:08the weight selection you know if you pick the right weight because it's getting really heavy
13:11right even in 60 seconds two times through that's plenty plenty to get you into that fat burning zone
13:20that we always talk about right of working through it it's called muscle burning muscle building zone
13:26that's what we want that's what burns the fat okay keep going you got it in three two one
13:34good job set it down let's keep going going into hammer curls so in terms of weight selection hammer curls
13:43are going to be two and two so you got your tempo with that and you think about up two down two there's
13:52your tempo for the first one second exercise i'm just smiling for it you're coming back down to the floor
13:58i'm going to tell you right now this is a mean one and you will forgive me eventually you start out on the
14:03floor chest on the floor get your hands set into a tricep push-up you're going to do try negative
14:08tricep push-up with a full hand release hands are going to release off the floor push up back down
14:15release you will forgive me eventually for that one knees or toes we're going to work through that
14:22but first let's go into hammer curl two by two is your tempo pin the elbows into the sides
14:29get ready get set and let's go up two down two take your time doesn't matter what the tempo is
14:40going to be your form doesn't change on this so you remember that you have to pin your elbow in
14:46from shoulder to elbow stays in a straight spot nothing else is moved and then when you lift
14:53you lift up and you don't go so far that the dumbbell starts to come towards the shoulder
14:58you see how my elbow just flared out so kickstand your feet if you need to for balance and stability
15:03and we go up two down two control the weight i got 15 pound dumbbells they feel heavy right and you're
15:14discovering that you discovered it last week a little bit and now with these tempos this is your
15:19first time doing a tempo with your upper body so yeah you'll feel it don't make you don't let it think
15:26that lighter weight is easier it's not last one coming up two down two set it down come on down
15:36get ready for the tricep push-ups negative tricep push-ups down to the ground hands are going to come
15:43up as your chest drops elbows bring them in towards your body here we go three two push it up up down
15:52release bring it up bring it down and release modification your knees are on the floor you're
16:00pushing up bringing it back down and then still releasing on this one now if you are to that point
16:06where you said i can't get into that and we've been talking about micro push-ups right here this is what
16:12i want you to say you can come up to the top and you can still do a micro push-up i know it's not a
16:16negative but remember what i told you last week we're building into this movement building your
16:22strength to where eventually you will be able to come down and give me some awesome negatives that's
16:28what i like pressing up back down really think about squeezing the elbows in they're going to want
16:35to come out toward away from your sides you squeeze them in push the palm of your hands back down
16:41release up then down got time for two more last one push up and back how do i feel how bend your
16:55knees pick up the weights one more time through finish off block three set your feet kickstand that's
17:01my favorite because i feel stable on that one ready set go lift it up two down two remember
17:09nothing wrong with drop setting if you are working through this and you get to the point
17:15where you're starting to swing this is all you have to do you bend over or walk to your rack
17:21grab the lighter weights and you just keep going and it doesn't mean anything less it actually means
17:27more to me if you're doing that because that shows to me that your muscles are fatigued and that's
17:33what i want bring it up two down two i want to get to that point where as you get towards the end
17:41towards the burnout you ain't got much left because then we go into the burnout and that's it there is
17:48nothing left but stick with your tempo especially as you fatigue two down two up two down less than 10
17:57lift it up down last one two down two nice get rid of those come on down to the ground negative tricep
18:09push-ups with hand release all the way down this is your five second break ready set and go push up
18:19there was your five second break you're welcome lift it up and then right back down by this point
18:25again i'm gonna say it every time by this point you should be fatigued your muscles especially
18:32your triceps this is a hard move y'all this is a hard move right so you should be on the knees you
18:39should get to that point where you've done so much that your muscles have fatigued to the point where
18:44you have to start to the modification you can try it on your toes but if you start to sacrifice your
18:51form and i'm sure i'm feeling as i get tired my elbows are wanting to push out and i want to push
18:56up into my shoulders so you drop to your knees and that allows me to keep going without taking any
19:03breaks in the set that's what i want no breaks not yet you get the break in between almost there
19:12up and down you got it in three two one the mean thing is you got to push up to push back
19:21all the way up all right you're doing great we go into burnout you got your loops you got lots of
19:30loops lots of options and if you go through this and you're at that point where you're like all i can
19:36do is barely use the yellow i like it that's what i want all right so your four exercises 45 seconds
19:43back-to-back moves first exercise is going to be a lat pull down remember pushing the hands down
19:49really try to squeeze the lats get in there all right second exercise second exercise on that one
19:56i want you to think about as you go into this then we're going to go into chest pulses working
20:03through that third exercise bicep pulses and finish with lat raises okay so get set take a big deep
20:13breath in how we feeling feeling good here we go 45 seconds on the clock and three two one i should
20:22have said 45 times four because you got to do it four times no breaks on this one right so three minutes
20:28of total work to finish off and then your upper body is done so nothing left so think about really
20:35creating tension create the tension with the loop if you get to the point where you can't sustain that
20:41tension the most important part is you come up release the tension and then bring it down and that's
20:48where the tension lies as you come down in the pull down so you come up back down lift up back down
20:57less than 10 go into your chest slide pulses in three two go chest fly pulses what i mean by that
21:08is really think about what i'm doing what does it look like i'm doing i'm trying to open up open up
21:12the chest and then you come back down so you're trying to fight right here i know it's shoulders as
21:18well you're squeezing in opening up squeezing in i've talked about the pencil on the back now i want you
21:26imagine you have a pencil right here in between your chest muscles so when you open you squeeze in
21:32open squeeze in feel it i feel it nice lift up and down bicep curl pulses ready set bring it down
21:49and little pulses here how your shoulders feel how do your arms feel this is where it's going to become
21:55really challenging to create that tension and if you can't if your shoulders are shot because that
22:01is constant tension on that that's part of the burnout then what i want you to focus on is really
22:05try to pull your elbows in flare your arms out just enough to feel that resistance in your pulse
22:12right your hands are up and you can feel it in the biceps that little pulse right there all right
22:18you're almost there less than a minute and a half left you got this okay to finish lateral raises i
22:27know it's mean but that's just how today is going isn't it here we go lateral raises and pulse it out
22:33three two one elbows 90 degrees pulse and up oh what does that mean if you can't go all the way up
22:43don't care i want you to go single arm if you have to to lift up give me a little pulse lift up give me
22:50a little pulse otherwise pulse it out and the yellow loop which is the easiest should feel like
22:56a ton of bricks bringing it down to your shoulders lift up back down up back down are you sweating
23:05almost done right here come on finish this off 10 seconds left finish off the upper body
23:12day two about to be in the bag in three two one and then just do that i don't care where it goes
23:25on that one bring your arm bring it right to the side and push your elbow towards the front little
23:31chicken wing action feels good in the front deltoid and the rear part of the shoulder how do you feel
23:37feels pretty good that's the doozy it goes by so quick super burnout i feel like goes it's one of
23:45the quicker ones they're all the same amount of time but some just feel like they're going so quick
23:50switch other side i like 25 minutes you get in you get it done and you get out and then you just think
24:02about how you can't use your arms the rest of the day right so as we go through this that was your
24:08first time really pulling tempo into your upper body and you probably found very quickly as i did
24:15shoulder stretch that you had to drop weight very quickly don't let that bug you don't don't come out
24:21of this workout saying i didn't get enough or oh i didn't do as well as i did last week the programming
24:27for that is on purpose i'm doing this on purpose to continue to challenge you because we're building
24:33your strength and building your endurance as you go through this all right so you're good you're very
24:39very good take one arm bring it up behind you as much as you can bring it to the side a little lat
24:45stretch tricep stretch the good news is you don't have to do any bicep curls tomorrow that's the upside
24:54you got core cardio coming up tomorrow so be ready for that one last little stretch
24:59roll it out take it out fingertips underneath forearm stretch and as we go through this just
25:09remember that everything is about making you stronger making you fitter making you better
25:14last time around and just like that week two day two is done nicely done so give me a flex
25:21and i'll see you tomorrow good job whoo ah my arms are tired
25:27you