Transform You: Week 1 advanced workout

[MUSIC]

This week kicks off your Transform YOU fitness program. I'm your personal trainer, David Buer. I'll help you take your fitness to

the next level. You'll start with a challenging combo of core, balance and resistance exercises that will create a solid foundation for

your success. All the equipment you'll need is a resistance band that you could wrap around a sturdy object, like a heavy table

leg or door handle. The tempo for these moves is slow, so you can really focus on your form and alignment. If you feel like your

form is slipping, back off on the number of reps. Do this workout three times this week, even book your workouts in advance

on your calendar. That's an appointment you don't want to miss. Remember, each workout is a new opportunity for you to succeed.

[MUSIC] The calf stretch is a great way to improve lower body allignment

and reduce the risk of injury. Starting position, feet staggered, toes pointed forward. I want you to shift your weight into your

right leg while keeping your trail leg heel planted firmly on the ground. We'll hold this position for 30 seconds. You ready?

Let's go. [MUSIC]

We're halfway there, great job. Make sure you remember to breath, [MUSIC]

And 5, 4, 3, 2, and 1. Come up, we're gonna switch

legs now. [MUSIC] Make sure the back heel stays planted, chest up, sit into the

left and hold it 30 seconds, let's go. [MUSIC]

Make sure you remember to breathe. [MUSIC]

We're halfway there. [MUSIC]

And 5, 4, 3, 2 and 1, great job.

[MUSIC]

Hip flexor flexibility is essential to maintain proper posture, form and alignment during our exercises. Starting position,

make sure your feet are pointed straight ahead, make sure that your knee doesn't pass your toes. You're gonna tuck your hips under,

squeezing your left glute, sucking your belly button in, drawing your shoulders back to maintain proper posture. We're going to

hold that position for 30 seconds. You ready? Let's go. [MUSIC]

Make sure you keep that core nice and tight, tuck the hips underneath, squeeze your glutes. [MUSIC] And now for a deeper stretch, take

your left arm, reach it towards the ceiling and slightly lean into your right leg, and 5, 4, 3, 2 and 1. Bring it back

down, excellent job. Make sure you tuck your hips underneath, squeeze your glutes, suck

your belly button in, make sure your feet stay straight, draw your shoulders back. Maintain good posture, and we'll hold this

position for 30 seconds. [MUSIC] Now take your right arm, reach overhead towards the ceiling,

slightly lean into your left side and hold that. [MUSIC]

And 5, 4, 3, 2, 1, great job. [MUSIC] Improving chest

and shoulder flexibility is essential to help you maintain proper form and posture. Starting position,

feet hip-width apart, toes pointed straight ahead. Position your arm at a 90 degree angle in a doorway or against a study wall.

You're gonna hold this position extending your chest out, pulling your shoulder blades back and gently rotating outward, holding that

for 30 seconds. You ready? Let's go. [MUSIC]

And keep your core nice and tight, keep your chest out. Gently rotate outward, so you feel a light stretch on your shoulder.

[MUSIC] Excellent, make sure you breathe. And 5, 4, 3, 2, 1, great job.

Now we're gonna transition to the other side, chest out, shoulder back. Gently rotate outward, getting a nice stretch on your shoulder,

hold that position for 30 seconds. You ready? Let's go. [MUSIC]

Great job. Keep the shoulder back and down, gently rotate outward, keep your core tight, great job. [MUSIC] And 10, 9, 8, 7, 6, 5, 4, 3, 2

and 1, great job. [MUSIC]

The plank is one of my favorite core exercises. Starting position,

make sure your feet are hip-width apart, toes pointed forward. Make sure that your elbow is directly below your shoulders, squeeze

your glutes, suck your belly button in. We'll hold this position for a five-count before releasing back down,

that is one rep. We'll perform 12 reps this set. You ready? Let's go.

[MUSIC] And 2, 1, excellent. Back up, squeeze, 5, 4, 3, 2,

1 and back down, great job. And up, really squeeze, 4, 3,

2, 1 back down. Stay nice and controlled, 5, 4, 3,

2, 1, back down. Come on, stay with me and up 5, 4, 3,

2, 1. And up 5, 4, 3, 2, 1. You're doing

great, come on, maintain that intensity and focus, and up 5, 4, 3, 2,

1. And up 5, 4, 3, 2, 1. And up 5, 4, 3,

2, 1. Almost there, come on, 5, 4, 3, 2, 1. Two

more, 5, 4, 3, 2, 1. Last one, make sure

you stay in good position, 5, 4, 3, 2, 1, great job.

[MUSIC]

The side lunge to balance is a fantastic way to strengthen your glutes, hamstrings, quads, outer thigh and improve your balance.

Starting position, feet hip-width apart, toes pointed forward. Maintain good posture by drawing your shoulders back, keeping your core tight. We're gonna step out into a side

lunge position, make sure your feet are straight, trail leg is straight, then return into a balanced position. We're gonna perform 12 reps

on each side. You ready? Let's go. Step out, pause, return into a balanced

position. Step out, pause, return into a balanced position. Step out, pause, return into a balanced position, great job. Make sure

you maintain position, keep the core tight, outstanding. Focus,

push your butt back, extend that leg, great job.

[MUSIC] We have three more reps, let's finish strong, 3, 2,

and 1, excellent job. Now we're gonna transition to the other side.

Okay, we're gonna step out with the right leg, come back into a

balanced position. Excellent. Push the hips back,

make sure the trail leg stays nice and straight, excellent. Keep your core tight for me, great job.

[MUSIC]

Excellent. Focus on your position, last two, 2 and 1,

excellent job. [MUSIC]

The squat to row is an excellent way to engage your legs, core and back, along with improving your posture. Starting position,

feet hip-width apart, toes pointed forward. From here, you're gonna lower yourself down into a squat, pause, come up and squeeze the shoulder

blades back. We'll perform a total of 12 reps. You ready? Let's go. Squat and come up, squeeze, great job. Focus on maintaining proper

position and form, keeping your core nice and tight. Squeeze those

shoulder blades back, squeeze the glutes, you're doing great. Squeeze, great job. Squeeze, squeeze. We're halfway there, come on,

let's finish strong. Squeeze, squeeze, squeeze,

last three and 3, 2 and last one, great job.

[MUSIC]

The push-up is a great way to target your chest, shoulder and arms. Starting position, make sure your shoulders are directly

over your hands, feet hip-width apart, squeeze your glutes, suck your belly button in. You're gonna lower yourself down towards

the floor, squeezing the shoulder blades back before extending all the way up through the shoulder blades. That is one rep,

we'll perform a total of 12 reps. You ready? Let's go. Control it down and extend,

control it down and extend, great job. Come on, squeeze and extend. [MUSIC] Focus on squeezing the shoulder blades back at the bottom,

extending through the shoulder blades. Push through the floor hard as you can. [MUSIC]

Two more, come on finish strong. Push away, the last one, keep those glutes

tight. Come on, stay with me, great job. [MUSIC]

The floor bridge is a great way to target your core and glutes. Starting position, make sure your feet are hip-width apart,

toes pointed forward, shoulders back, arms extended, palms up towards the ceiling. From this position we will extend our hips

up, squeezing our glutes at the top, briefly pausing before lowering back down.

We'll perform 15 reps of this exercise. You ready? Let's go. Up, squeeze,

control it down. Up, squeeze,

control it down. Up, squeeze, control it down, great job. Come on, up, squeeze, control it down. Up, squeeze,

control it down. Make sure your feet stay straight, make sure you keep your belly button sucked in, squeeze your glutes at the top,

excellent job. Up, squeeze, control it down. Up, squeeze, control it down. Up, squeeze,

control it down.

Up, squeeze, that's 3. Up, squeeze, that's 2. This is the last

one, up, squeeze, control it down. Great job.

[MUSIC]

The incline mountain climber is a challenging core exercise that will really get your heart rate up, and allow you to burn some serious calories.

In my studio, I'm using a box. At home, feel free to use a wall or a countertop. Starting position,

feet hip-width apart, keep a nice tight core, back flat, head straight. From this position, we're going to sprint for 60 seconds. You ready?

Let's go, drive those knees up towards your chest. This is 60 seconds

of work, so maintain a good pace, but make sure you continue to

challenge yourself. Great job. Keep your core tight, excellent work. Let's go, [MUSIC]

Halfway there, let's go. [MUSIC] Maintain good posture, drive those knees.

[MUSIC] Let's go, finish strong!

[MUSIC] Let's go, push, 7, 6, 5, 4, 3, 2, and 1. What a great

start! I bet you need to take a breather, so take a break no more than two minutes, grab some water and we'll do it again. Pause

this video, and press play when you're ready to continue. [MUSIC]

Are you ready for the second set? Remember to focus on your form, that's the best way to achieve results. [MUSIC]

Starting position, make sure your feet are hip-width apart, toes pointed forward.

Make sure that your elbow is directly below your shoulders, squeeze your glutes, suck your belly button in. We'll hold this position for

a five-count before releasing back down. That is one rep, we'll perform 12 reps this set.

Back up, squeeze 5, 4, 3, 2, 1 and back down,

great job. And up, really squeeze 4, 3, 2, 1, back down. Stay nice

and controlled, 5, 4, 3, 2, 1, back down. Come on, stay with me, and

up 5, 4, 3, 2, 1. And up 5, 4, 3,

2, 1. You're doing great, come on maintain that intensity and focus. And up 5, 4, 3, 2, 1. And up 5, 4, 3, 2, 1. And up 5, 4, 3,

2, 1. Almost there, come on, 5, 4, 3, 2, 1. Two more, 5, 4, 3,

2, 1. Last one, make sure you stay in good position, 5, 4, 3, 2,

1. Great job. [MUSIC]

Starting position, feet hip-width apart, toes pointed forward. Maintain good posture by drawing your shoulders back, keeping your core tight. We're gonna step out into a side

lunge position, make sure your feet are straight, trail leg is straight, and return into a balanced position. We're gonna perform

12 reps on each side. You ready? Let's go. Step out, pause, return

into a balanced position. Step out, pause, return into a balanced position. Step out, pause, return into a balanced position,

great job.

Focus, push your butt back, extend that leg, great job. [MUSIC] Excellent. [MUSIC]

We have three more reps, let's finish strong, 3, 2

and 1, excellent job. Now we're gonna transition to the other side. Okay, you're gonna step out with the right leg, come back into

a balanced position. Excellent. Push the hips back, make sure

the trail leg stays nice and straight, excellent. Keep your core tight for me, great job. [MUSIC] Excellent. Focus on your position,

last two, 2 and 1, excellent job. [MUSIC] Starting position,

feet hip-width apart, toes pointed forward. From here you're gonna lower yourself down to a squat, pause, come

up and squeeze the shoulder blades back. We'll perform a total of 12 reps. You ready? Let's go. Squat and come up, squeeze,

great job. Focus on maintaining proper position and form, keeping

your core nice and tight. Squeeze those shoulder blades back, squeeze the glutes, you're doing great.

We're halfway there, come on, let's finish strong. Squeeze,

squeeze, squeeze, last three, and 3,

[MUSIC] 2, and last one, great job. [MUSIC] Starting position, make sure your shoulders

are directly over your hands, feet hip-width apart, squeeze your glutes, suck your belly button in. You're gonna lower yourself down towards

the floor, squeezing the shoulder blades back before extending all the way up through the shoulder blades. That is one rep,

we'll perform a total of 12 reps. You ready? Let's go. Control it down and extend,

control it down and extend, great job. Come on, squeeze and extend. [MUSIC]

Focus on squeezing the shoulder blades back at the bottom, extending through the shoulder blades. Push through the floor hard

as you can. [MUSIC]

Two more, come on, finish strong. Push away, last one, keep

those glutes tight. Come on, stay with me. [MUSIC] Great job. [MUSIC] Starting position, make sure your feet

are hip-width apart, toes pointed forward, shoulders back, arms extended, arms up

towards the ceiling. From this position we will extend our hips up, squeezing our glutes at the top, briefly pausing before lowering

back down. We'll perform 15 reps of this exercise. You ready? Let's go.

Up, squeeze, control it down. Up, squeeze,

control it down. Up, squeeze, control it down, great job. Come on, up, squeeze,

control it down. Up, squeeze, control it down. Make sure your feet stay straight,

make sure you keep your belly button sucked in, squeeze your glutes

at the top, excellent job. Up, squeeze, control

it down. Up, squeeze, control it down. Up, squeeze, control it down. Five more,

squeeze, that's 5.

Up, squeeze, that's 2. This is the last one, up, squeeze,

control it down, great job. [MUSIC]

Starting position, feet hip-width apart, keep a nice tight core, back flat, head straight. From this position, we're going to sprint

for 60 seconds. You ready? [MUSIC]

Let's go, drive those knees up toward your chest. This is 60 seconds

of work, so maintain a good pace, but make sure you continue to challenge yourself.

Keep your core tight, excellent work. Let's go, [MUSIC] Halfway there,

let's go. Maintain good posture, drive those knees. [MUSIC] Let's go, finish strong. [MUSIC]

Let's go, push, 7, 6, 5, 4, 3, 2 and 1. Great

job. [MUSIC]

Starting position, feet staggered, toes pointed forward. I want you to shift your weight into your right leg while keeping your trail leg heel planted

firmly on the ground. We will hold this position for 30 seconds. You ready?

Let's go. [MUSIC]

We're halfway there, great job. Make sure you remember to breathe, [MUSIC]

And 5, 4, 3, 2, and 1. Come up, we're gonna switch

legs now. Make sure the back heel stays planted, chest up,

sit into the left and hold it 30 seconds, let's go. [MUSIC] Make sure you remember to breathe.

[MUSIC] We're halfway there.

[MUSIC]

And 5, 4, 3, 2 and 1, great job.

[MUSIC]

Starting position, make sure your feet are pointed straight ahead, make sure that your knee doesn't pass your toes.

You're gonna tuck your hips under squeezing your left glute, sucking your belly button in, drawing your shoulders back to maintain proper posture. We're going to hold that

position for 30 seconds. You ready? Let's go. [MUSIC]

Make sure you keep that core nice and tight, tuck the hips underneath, squeeze your glutes. [MUSIC]

And now for a deeper stretch, take your left arm, reach it towards the ceiling and slightly lean into your right leg and 5, 4, 3,

2 and 1. Bring it back down, excellent job. Now we will switch legs. Make sure you tuck your hips underneath, squeeze your glutes,

suck your belly button in. Make sure your feet stay straight, draw your shoulders back, maintain good posture,

and we'll hold this position for 30 seconds. [MUSIC]

Now take your right arm, reach overhead towards the ceiling, slightly leaning to your left side and hold that. [MUSIC] And 5, 4, 3, 2, 1.

Great job. [MUSIC]

Starting position, feet hip-width apart, toes pointed straight ahead. Position your arm at a 90 degree angle in a doorway or against a sturdy wall.

You're gonna hold this position extending your chest out, pulling your shoulder blades back and gently rotating outward, holding that for 30 seconds.

You ready? Let's go. [MUSIC] Again, keep your core nice and tight, keep your chest out. Gently rotate

outward, so you feel a light stretch on your shoulder.

Make sure you breathe, [MUSIC] And 5, 4, 3, 2, 1, great job.

Now we're gonna transition to the other side, chest out, shoulder back. Gently rotate outward, getting a nice stretch on your shoulder,

hold that position for 30 seconds. You ready? Let's go. [MUSIC]

Great job. Keep the shoulder back and down, gently rotate outward, keep your core tight, great job.

[MUSIC] And 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1,

great job. [SOUND] Are you feeling it? That was a great session! Even I'm gonna feel

that one tomorrow. Remember, this is why we're here, to make you stronger and healthier. And we can't do that by going easy, so great

job today! Now get some rest, and I'll see you for the next workout. [MUSIC]