Transform You: Week 10 beginner workout
Kick things up a notch with this plank variation. Squats, push-ups, floor bridges and jumping jacks round out the workout.
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Transform You: Week 10 beginner workout
Kick things up a notch with this plank variation. Squats, push-ups, floor bridges and jumping jacks round out the workout.
Transcript
[MUSIC PLAYING]
Here's your week 10 Transform You workout. I'm your personal trainer, David Buer. This week's exercise should be familiar to you by now--
squats, rows, push-ups, bridges, and planks. You'll finish them off with a set of jumping jacks to really
get that heart rate up. For all exercises, as always, focus on your form and alignment.
Make every rep count. If your form starts to slip up, cut back on the number of reps performed.
So grab your resistance band, and do this workout three times this week. And remember to pursue all of your goals
with my three P's, passion, persistence, and purpose. You ready?
[MUSIC PLAYING] The calf stretch is a great way to improve lower body alignment
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 will hold this position for 30 seconds. You ready? Let's go.
[MUSIC PLAYING]
We're halfway there. Great job. Make sure you remember to breathe. [MUSIC PLAYING]
And 5, 4, 3, 2, and 1.
Come up. We're going to switch legs now.
Make sure the back heel stays planted, chest up. Sit in to the left, and hold it.
30 seconds, let's go. [MUSIC PLAYING]
Make sure you remember to breathe.
We're halfway there. [MUSIC PLAYING]
And 5, 4, 3, 2, and 1.
Great job. [MUSIC PLAYING]
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 going to 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 PLAYING]
Make sure you keep that core nice and tight. Tuck the hips underneath. Squeeze your glutes.
[MUSIC PLAYING] 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, 2, 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 PLAYING]
Now take your right arm, reach overhead towards the ceiling. Slightly lean into your left side, and hold that.
And 5, 4, 3, 2, 1.
Great job. [MUSIC PLAYING]
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 sturdy wall. You're going to 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.
Again, keep your core nice and tight. Keep your chest out. Gently rotate outward.
So you feel a light stretch on your shoulder.
Excellent. Make sure you Breathe. And 5, 4, 3, 2, 1.
Great job. Now we're going to 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 PLAYING]
Great job. Keep the shoulder back and down. Gently rotate outward. Keep your core tight.
Great job. And 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Great job. [MUSIC PLAYING]
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 going to 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 PLAYING]
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. Squeeze your glutes. Keep your feet planted. Suck your belly button in. From this position, you're going to lower yourself down
to the ground, squeezing the shoulder blades back before extending up. That is one rep.
We'll perform a total of 12 reps this set. You ready?
Let's go. [MUSIC PLAYING]
Focus on squeezing those shoulder blades back at the bottom, keeping the glutes tight, extending
through the shoulder blades.
Great job. Two more.
Last one. Great job.
[MUSIC PLAYING] 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 your glutes at the top,
briefly pausing before lowering back down. Maintain control and proper alignment throughout.
We'll perform 15 reps of this exercise. Are 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. And 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 4. Up, squeeze. That's 3.
Up, squeeze. That's 2. This is the last one. Up, squeeze, control it down.
Great job. [MUSIC PLAYING]
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 5 count before releasing back down. That is one rep. We'll perform 12 reps this set.
You ready? Let's go. 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 PLAYING]
Jumping jacks are a great way to get your heart rate up and burn some serious calories.
Starting position, feet hip-width apart, pointed straight ahead. From here, we're going to jump out,
extending arms overhead and returning back into starting position. Let's do 15 reps of this.
You ready? Let's go.
10 more. 10, 9, 8. Stay light on your feet. 7, 6, 5, 4, 3, 2, and 1.
Great workout. You feeling it? Take a quick break. No more than two minutes. Grab some water, and do it again.
Pause this video, and press Play when you're ready to continue. [MUSIC PLAYING]
Are you ready for a second set? Remember to focus on your form. That's the best way to achieve results.
[MUSIC PLAYING] Starting position, feet hip-width apart,
toes pointed forward. From here, you're going to 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 PLAYING]
Starting position, make sure your shoulders are directly over your hands. Squeeze your glutes.
Keep your feet planted. Suck your belly button in. From this position, you're going to lower yourself down to the ground, squeezing the shoulder blades back
before extending up. That is one rep. We'll perform a total of 12 reps this set.
You ready? Let's go. [MUSIC PLAYING]
Focus on squeezing those shoulder blades back at the bottom, keeping the glutes tight. Extending through the shoulder blades.
[MUSIC PLAYING] Great job.
Two more. Last one.
Great job. [MUSIC PLAYING]
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 your glutes at the top,
briefly pausing before lowering back down. Maintain control and proper alignment throughout.
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 4. Up, squeeze. That's 3.
Up, squeeze. That's 2. This is the last one. Up, squeeze, control it down.
Great job. [MUSIC PLAYING]
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 5 count
before releasing back down. That is one rep. We'll perform 12 reps this set. You ready?
Let's go. 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 PLAYING]
Starting position, feet hip-width apart, pointed straight ahead. From here, we're going to jump out,
extending arms overhead and returning back into starting position. Let's do 15 reps of this.
You ready? Let's go.
10 more. 10, 9, 8. Stay light on your feet. 7, 6, 5, 4, 3, 2, and 1.
[MUSIC PLAYING] 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 PLAYING]
We're halfway there. Great job. Make sure you remember to breathe. [MUSIC PLAYING]
And 5, 4, 3, 2, and 1. Come up.
We're going to switch legs now. Make sure the back heel stays planted.
Chest up. Sit in to the left, and hold it. 30 seconds. Let's go.
[MUSIC PLAYING]
Make sure you remember to breathe. [MUSIC PLAYING]
We're halfway there. [MUSIC PLAYING]
And 5, 4, 3, 2, and 1.
Great job. [MUSIC PLAYING]
Starting position, make sure your feet are pointed straight ahead.
Make sure that your knee doesn't pass your toes. You're going to 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 PLAYING]
Make sure you keep that core nice and tight. Tuck the hips underneath. Squeeze your glutes.
[MUSIC PLAYING] 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 PLAYING]
Now take your right arm, reach overhead towards the ceiling. Slightly lean into your left side, and hold that.
And 5, 4, 3, 2, 1.
Great job. [MUSIC PLAYING]
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 going to 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 PLAYING]
Again, keep your core nice and tight. Keep your chest out. Gently rotate outward so you feel a light stretch
on your shoulder. [MUSIC PLAYING]
Excellent. Make sure you breathe. And 5, 4, 3, 2, 1.
Great job. Now we're going to 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 PLAYING]
Great job. Keep the shoulder back and down. Gently rotate outward. Keep your core tight.
Great job. [MUSIC PLAYING] And 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Great job. Awesome session. I know these exercises aren't easy, but don't you feel great?
With each workout, we get closer and closer to your goal. Now, get some rest, and I'll see you for the next workout.
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