Skip to playerSkip to main contentSkip to footer
Dr Soul
  • yesterday
25 Minute Speed Train BODI Beachbody Workout
Transcript
00:00all right welcome back week one day five it's your second upper body workout as you're starting
00:12to get the sense of how these things works if you didn't look ahead of the schedule you've got
00:16two lower body days and two upper body days just for your lifting pleasure right so we're going to
00:21get into this you're going to need your dumbbells you're going to need your loop because we have
00:24these super burnout that's what you did in the very first day of this week is we do all the
00:28exercises super sets and then you get to we save the burnout for the last so that's always fun but
00:33first let's go ahead and get warmed up so just start out with some arm openers chest openers
00:37and let me ask you how's your body feeling right now you've gotten four workouts underneath your
00:43belt you're feeling sore you're feeling tight you're feeling fatigued at all hopefully a little
00:47bit of everything but the nice thing about these as you've started starting to get the sense of it
00:52is that give me some arm circles is these workouts aren't made to destroy you they're not made to
00:58annihilate you completely they're made to work your body flip it and reverse it they're made to work
01:04your body to the point where you feel stronger as you progress and i promise you you will as you're
01:10going into it take your feet right underneath your hips put your elbows on just above your knees
01:14arch your back into the cat position big arch that should feel good right down the spine and then
01:20flatten out into a cat cow bring it up look at that little yoga right off the mat today not too shabby
01:27last one arch up and then take your arms back behind you push up pull your shoulders down and lift the
01:36chest towards the sky we are gonna have so much fun today but we only have a lot of we don't have a lot
01:42of time to do it so we got to get to work on this one now here is the way it works as a reminder with
01:48your super burnout you have two exercises back to back so your first two exercises you're going to
01:52start on the floor push-ups you don't need any weight for push-ups at all you just need your body
01:57weight and then you're going to go into a single arm row the single arm row i'll show you on the setup
02:02here is you're going to kickstand your feet so you can bend down you have that 45 degree angle and your arm is
02:08out now in terms of a row weight this is what i want you to focus on today we did rotating row the
02:13first time now we're doing the single arm so you can go a little heavier as you lift up and then right
02:19back down that's that single arm right you're going to do push-ups you're super setting this is 20 it's
02:23not heavy enough for me i'm going to go heavier see i told you go heavier where's i'm going to see i'm
02:28going to go 30s today is what i'm going to do so if you want you can go heavier too now on the push-ups
02:35you're going to start on the floor and push-ups not a beginner exercise y'all i know it's challenging
02:42so at any point when we go through this if you need to drop to your knees that's fine but here's
02:46your setup i want your hands wider than you probably think they should be that's a little
02:51wider outside your shoulders so this allows you to drop down and then right back up what i normally see
02:58people do is they bring their hands in so let's get our hands out let's get to work
03:02and we're working in three two one bring it down right back up you are here for a full minute
03:1160 seconds of push-ups is a long time so here's some things i need you to think about
03:16knees or toes no matter where you are i want you to make sure that your chest is over in line with
03:22your hands what does that look like so many people do push-ups where their head is in line with their
03:28hands and what that does is that puts so much pressure into your shoulders your bicep and all
03:34this part of your front deltoids if you bring your chest up just a little bit and you start to go into
03:40your push-ups you'll feel it right in line with your chest just like we talked about in chest press
03:45on day two so as you rep through this you want to maintain constant movement which means at this point
03:52you got 10 seconds left even if you drop to your knees you still should be pushing up and down nice
03:58three two one come on back let's grab the weight get your feet set what you always do is you have a
04:07stable platform to work from right so bend your knees grab the dumbbell hand on hip tilt forward
04:14lock in your core in three two one lift up and down i mentioned this when we were doing the rotating row
04:23but this one i can show you even more if you are lifting up and you can lift the dumbbell all the
04:30way up to your chest it's not heavy enough flat back make sure the weight is heavy to where you have
04:36to lift up and it stays really close to your waist right close up to your hip and right back down
04:42when you keep your chest lifted you're not looking down at your toe you're really thinking about right
04:49from the side that flat back movement the flat back so you're not letting your shoulder drop when
04:56you're flat back your chest is up and then you're pulling straight up right back down and you really
05:02think about those bigger back muscles right that's what we want to work those strong muscles less than 10
05:07lift up back down good job you got three two one set it down coming back down to your push-ups and
05:1960 seconds is a lot of push-ups i've already mentioned that but now you got to really think
05:25about you're going to get fatigued so get your hands set spread your fingertips in three two one down
05:32back up so many people ask me all the time they're like i can't do a push-up but i've been lifting
05:39weights well you're not lifting as heavy weights as your body weights body weight exercises are
05:45challenging so you got all sorts of options to do this if you can't rip out push-ups right now that's
05:50fine you will eventually in this program i'm going to make sure of that but for now even if you need to
05:54bring your knees in closer underneath your hips and you'll even have a full range right
06:01micro push-ups we call them halfway push-ups partial range push-ups whatever you want to call
06:05it this right here still works okay don't ever think that if you have to modify something you're
06:13not getting anything out of it but this is that point where if you need to and you should be getting
06:19to that point where you have to drop down because you're getting that fatigue point right making sure
06:25your elbows are staying in line pushing through the palms of the hands in three two one back up
06:33that's volume drain into the chest okay so we go into the row other side get set tilt forward arm out
06:43three two one lift up back down single arm also known as unilateral movement we want to think about
06:53nothing moves except what is supposed to move so what is that flat back i've said that before
07:01but nothing should be opening up nothing should be turning down hips are square back is flat lift
07:07straight up right back down shouldn't be lifting up towards your shoulder elbow comes up and back
07:13and then release and you should really feel that in those back muscles yeah so don't even drop down
07:22all the way it's where you have to roll the shoulder down you fight gravity with your muscles right here
07:28gravity's trying to pull you down don't let it lift it up back down you should be feeling that right and
07:36this is how you know you're getting done because it's getting heavy so you got less than 10 seconds
07:40coming up on five nice and three two one nicely done set that down we go into some shoulder movement
07:53so first exercise is going to be a military press feet set on the overhead and i want your arms all the way
08:01out where i can see almost the palms of your hands i want you to bring it in closer not narrow but think about
08:07splitting the difference splitting the difference as you press up back down you can bend your knees a
08:13little bit add a push press as you need to so grab your weights for that then you're going to go lighter
08:19weight for a rear delt fly rear deltoid fly set up feet set knuckles facing me away from your body
08:29elbows slightly bent as you're going to lift up spreading your wings back and we work the back part of the
08:36the rear delt this is how we create that nice cap all right so lightweight for that but first grab your
08:41dumbbells go into your military press bend them up three two one you're going to press up and bring
08:50them back down on the military press because we've changed the movement a little bit in terms of
08:58if your arms are really far out you'll feel the stretch into your shoulder right into the front part of
09:03your delt when we bring it in that takes that stretch out so now you can let the dumbbells come
09:08closer to your shoulders as you press up and you can bend your knees a little bit to help into a push
09:15press right so you should feel that difference versus if you've never done if you've done an overhead
09:21press before but here we bring it in think about 45 degrees to push up back down nice that's how we get
09:29some full range shoulder press core is really locked in so you're not leaning back i don't want to see
09:35any sort of leaning back movement you're really set so you can press up and back down nice you got
09:44five set less than five seconds in three two one set those down and then go ahead and grab some
09:51lightweight when i say lightweight i mean light these are seven and a half pounds and you're gonna see why
09:57very quickly tilt forward core is in we're working in three two go lift up back down
10:06i talked about i talked about longer lever moves when we did the shoulder raises right those lateral
10:15raises this is another one of those longer lever moves but we're also using smaller part of your
10:22shoulder your rear deltoid is usually the weakest part of people's shoulders so if you have to go a
10:28little bit lighter to really get up and i want you to think about i'm gonna set them down you better
10:33keep going though is you should be able to lift up and you really feel that squeeze in the back of the
10:39arm if your knuckles are up you're going into the middle part of the back so i want you to really
10:45focus on rear delts back down still got a little squeeze into the traps into the rear into the back
10:54but right now all back part of your delts nice you got three seconds two one set it down so you just
11:03have some light dumbbells and lighter dumbbells pick them up i've got 20s i'm telling you right now
11:10they're getting heavy that's how you know it's working kickstand your feet if you need to as well
11:16lifting up ready set go press up and down remember your kickstand right here check out the feet you
11:25have two options on this feet are set right up beneath that's your set position if you want to
11:29call it but then you can also kickstand a foot but you still have your balance in between both feet
11:35this allows you to press up and then back down and that should allow you also again to not lean back
11:43that's putting a lot of pressure in your lower back don't do it i need you to really focus on
11:47you have that option the kickstand that allows you to split the distance the balance of your body
11:54and then it should allow you bend your knees and push straight up so no leaning back no pressure in
11:59the lower back 10 seconds left press up you should be feeling heavy they should be you got this in
12:08three two one nice set it down i'm gonna put them away so i don't trip on them just make sure you get
12:15your weights out of the way every single time so it allows you to go right into the next exercise
12:20here we go second time around rear delt fly get set first ready set go lift up back down
12:29as you have realized there's quite a few exercises and the way to use them as you've realized by now
12:37we have to get into the back rear delt shoulders and the way to do it with dumbbells is you will
12:42have a lot of these bent over movements right so you want to think about when you're in this bent
12:47over position is really keeping your core and you're gonna hear me say that all the time draw the
12:51belly button in towards the spine flex your core you know you sneeze that's how it should feel as
12:57you're doing it look a few feet in front of you and you'll see that nice flat back right so i'm not
13:03tucking my chin and there's no curve in my spine it's flat and focus on every single rep get it right
13:11into the back part of my shoulders i want that rounded shoulder cap nice big shoulder circles ovals
13:20mountains whatever you want lesson five and three two one oh and singing it down
13:30you're discovering you don't need a lot of weight right as it goes through these speaking of not a
13:37lot of weight i want you to stick with light weights we're going into some tricep movements
13:41we call it a w kickback the tricep w kickback feet set tilt forward again and instead of having
13:49our elbows really close to our body on this one i want you to bring them out into a w shape the w
13:55kickback this really allows you to get into the tricep it's also more of a natural feel you're going
14:01to need your loop to go into a loop pull down where we're going to simulate having a machine
14:09and going into our hands wide and then pulling down with the loop this is going into your wings
14:17all right so whatever loop you want for that one grab your dumbbells let's go there's some sweat
14:21let's go into them w kickbacks in three two one kick it back and right back down
14:29kickbacks i see people do them all wrong all the time all right so here's how we do it correctly
14:39i'm going to set one down so i can really show you i want shoulder to elbow you flare the elbow out
14:44but you're not curling it up towards your shoulder you stay in the 90 degree that's your start and end
14:50you kick it up and back and then you bring it right back down if you can do this guess what
14:56you need more weight all right so stay right here kick it back you hold for the split second at the
15:03top and you'll feel the squeeze in the back of the arm and right back down lift up and down
15:10nice you don't need a lot of weight i got 10 pound dumbbells right now y'all and it's heavy
15:16that's how it works with this in working through endurance less than 10
15:20there we go we got five seconds left in three two one set it down i don't care how strong you think
15:30you are time under tension will always humble you humbles me every time okay create tension in the
15:37loop start at the bottom ready set go lift up and then i want you to squeeze and push your palms down
15:46towards the floor lift up and then down it's a looped movement we're basically standing up and
15:53we're working the lats the lats are right here on either side as we bring it down as i've said before
15:58the wings spread your wings and the more you spread them and really try to push down you'll feel that
16:05either side the constant tension of the loop you also will feel this in your shoulders right so remember
16:15if you can't bring it all the way out that's fine just enough to feel a little bit of attention
16:20as you come down into your lats nice oh yeah feels good nice nice you got less than 10 come on down
16:33oh is it burn yet uh-huh in three two one bring it down this is that point also and you get into
16:46the smaller muscles that if you need to drop set start with heavier weights and then what do you do
16:51you drop set you go lower so if you have 10s and i want to go lower into my seven halves okay
16:56five's whatever you need to do set it and go lift it up bring it right back down
17:02and we really think about this because as you fatigue this is what happens you're going to start
17:10to use other muscles other muscles are going to want to help don't let it you just stay right here
17:16lock in and think about working the back of the arm we call it the horseshoe because three parts of
17:21your tricep so when you really start to squeeze it you'll feel that on the inside as well and that
17:27creates that little cul-de-sac on the back of your arm uh-huh not too shabby as you're lifting relax
17:35your shoulders and lift up i bet you were thinking in that first upper body workout oh man we forgot
17:43triceps i didn't forget triceps you just had to wait to do it now less than 10 lift it up back down
17:51nice three two one back into your lap pull down to finish this off you'll see both upper body workouts
18:01every week and both lower body workouts every work week work together it's like we thought it through
18:08here we go get ready get set and go up pull down now i know your shoulders are probably a little tired
18:20your triceps are probably a little tired that's okay what i want you to focus on even if you have
18:25to when you bring your arms up you can reduce the tension release the tension as you bring it up
18:31and then open up bring back down so you have an option right here if your shoulders are just like
18:37joel there's no way this is happening this is what you can do right here bring it down lift up
18:43then bring it down the most important thing i want right now is that downward movement and getting
18:49into the lats right getting into your wings so you bring it down or if you want that challenge try to
18:53keep your arms out the entire time either way is quite challenging you got it almost done finish this
19:05off in three two one hold on to your loop just hold on to it because we got to go into your burnout so
19:16four exercises on this one you're going to go into an extension on the shoulders i want you to bring
19:21keep the loop around your wrists bring your arms out and you're going to pulse and just stay loaded
19:27up then i want you to go into a looped row tilt forward you got that part down on the rows bring it
19:34out really think about focusing on squeezing the back then hold on to the loop push it up against your
19:40chest chest create the anchor point other hand go back into your extension you know how you did the
19:45extension on the tricep with the w kickback now you're just standing up bringing it down and then
19:51right back up 45 seconds to each move no breaks by the way ready arms out i want you to go through
20:01this remember no transition time so when i count you in you got to go right into it okay let's finish the
20:06arms off shall we here we go three two one pulse it and here's your challenge do not let the loop
20:16go fully slack the entire time this is the yellow loop this is the easiest loop and it's still
20:25challenging you will find as you progress through the next eight weeks that you will likely be able to
20:31go up and if you can't that's okay too because what that means is that you're getting by this
20:37point in the burnout there's nothing left and that's the in the word burn out i want you to get
20:44to that point where at the end of every workout when you get to a burnout or at the end of every set
20:48you can't do anymore that's how you know you're getting the most out of this program get ready to roll
20:54into the row in three two one bring it down row back down remember on this one too because your
21:03shoulders i know are fatigued you can bring it down and now you can go full release in the loop
21:07but lift up and squeeze really right into the back i want you to think about pinching a pencil
21:15right between your shoulder blades as you lift up and then back down lift up and back down
21:22finish that off uh-huh nice how's your back feeling do not lose your form don't tuck the chin
21:32really keep your core in you got less than 10 seconds so we're going to anchor the loop into
21:38the chest in three two one anchor and out anchors away we can call it anchors away how about that
21:46anchor away i just thought of it you could tell i just thought of that one bring it out and bring
21:53it back up but i want you to think about elbow is out right just like the w kickback anchor point
21:58out back in but you should still be squeezing right there that last moment the full extension
22:05split second squeeze right back down hold on to the loop as long as the loop is secure that's all i
22:11care about as you bring it out and back in never gonna forget about any muscle groups every week
22:19i promise you all the workouts work together get ready to switch in three two anchor it and let's go
22:28other side last one last chance to finish off this tricep bring it out and back in tricep triceps
22:37it's going to be a debate forever you got science says triceps but then sometimes it feels weird when
22:45it comes to one arm you got three parts of your tricep right that's why it's try means three extend
22:49out back in when you get that extension you're working all of it come on this is how you look
22:57good in your t-shirts how you look good in your tank tops filling them out feeling stronger feeling
23:03leaner less than 10 seconds you've got it nice and you're done in three two one and what have you
23:16learned so far just slap it down bring your hands underneath give yourself a low five it's my favorite
23:25stretch that's why we do it a lot because as you are gonna go through this program as you've already
23:32gone through a lot of this program you see it's a lot of dumbbells right it's grip strength so
23:36you're really working grip strength forearm but let's bring one arm up and let's get a little lat
23:40stretch triceps so lift your chest up bring it back as far as you can and then just lean off to
23:47the other side that should feel nice big deep breath in other side if you're doing this movement it feels
23:58like a little harder because you're got so much blood in your upper body because your muscles are
24:04pumped that's a good thing that's how we want it nice lovely all right shoulder stretch bring it down
24:14see a lot of shoulder stretches to where your shoulder if you can touch your chin to your shoulder
24:20i need you to bring it down bring it down low work on shoulder mobility you're gonna get that a lot
24:25right you already got a taste of it in core cardio that fun all that good shoulder stuff
24:30just going through everything right so you're finding out as you're finishing off day five
24:38that we get everything we don't leave any stone unturned we keep working the whole time we don't have a
24:47lot of time to mess around here right elbows onto the thighs i want you to arch your back up
24:50and then roll it up roll your shoulders and take your hands behind your back push up and know
25:03that you've completed five days of 25 minute speed train you are doing so good you're cruising through
25:11this and you've got one big challenge left to finish off the week it's coming tomorrow that's all i'm
25:18going to tell you and what i need you to do is get your rest get your recover come right back into it
25:22so you know tomorrow you got one big hunger of a workout for 25 minutes all right so i'll see you
25:29guys tomorrow good job where you go you can flex on the way out watch it
25:32you
25:34so you
25:35you
25:36just
25:36it
25:37just
25:37you