Transform You: Week 10 intermediate workout

[MUSIC PLAYING]

Here's your Week 10 Transform You workout. I'm your personal trainer, David Buer. You'll do a plank to work your core, a chest press, a squat row

combo, and a variation of the deadlift this week. You'll also finish off with mountain climbers that'll really get your heart rate up.

You'll need resistance bands and dumbbells for this workout. For all exercises, focus on your form and alignment,

make every single rep count. If your form starts to slip up, cut back on the weight or number of reps performed.

And remember, pursue all of your goals with my three P's-- persistence, passion, and purpose.

You ready? 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.

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

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.

Make sure you remember to breathe.

We're halfway there.

And 5-- the calf stretch is a great way to improve lower body alignment and reduce the risk of injury, great job.

Getting a good stretch on your inner thighs is key to maintaining proper position and form during your exercises.

When getting into position, get a nice wide stance. Make sure that your feet are pointed straight ahead.

From there, you're going to place your hands on your hips. We're going to start by shifting into the right leg, pushing our hips back, making sure that our knee doesn't

go past our toes. We're going to hold this position for 30 seconds, getting a nice stretch on our inner thighs,

shifting our weight into the right leg, keeping our legs straight, not allowing our knee to come forward.

Excellent. Hold that position. We're halfway there. Great job.

Focus on that position. Focus-- get a great stretch for me.

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

Next, we're going to transition into the left side, again, shifting our weight into the left leg,

extending the right leg, making sure it's nice and straight, toes pointed straight ahead. Make sure that your knee doesn't go past your toes.

Shifting your weight back and holding this position for 30 seconds.

Excellent job.

We're halfway there. Get that stretch, very important.

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

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.

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.

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. 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.

The chest press is an outstanding way to target your chest, shoulders, and arms. Starting position-- feet staggered, toes pointed forward,

glutes squeezed, belly button sucked in, chest out, shoulders back. From this position, you're going to extend your right arm,

return it back to starting position. Extend your left arm, return it back to starting position.

You'll perform a total of 12 reps each side. You ready? Let's go.

Make sure you keep your core nice and tight. Excellent. Get full extension on each and every rep.

Excellent. Keep those glutes tight, belly button sucked in. Great job.

Focus on maintaining proper position.

Squeeze the shoulder blades back on each one. Great job.

Good. Let's finish strong.

Excellent. Four more each side.

Make sure you get a full extension. Let's go. Focus on that form.

And last one each side.

Great job.

The squat 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,

come up, squeeze the glutes, row, extend back. Come down into a squat, come up, squeeze the glutes, row.

That's one rep. We'll perform a total of 12 reps on each side. You ready?

Let's go. Squat, come up, row. Great job.

Squat, come up, row. Focus on form, take your time.

Squeeze, squat. Squeeze, great job. Keep your core tight, maintain good position.

Squat, row, great job.

Excellent. Keep your core tight, focus on your form.

Squat. Excellent.

Squat, row. We're halfway there. Let's go.

Row! Great job. Squat, squeeze your shoulder blade back.

Squat, come up, squeeze the glutes and row. Great job. Squat and row.

Come on, let's finish strong. And row, squat, and row.

Three more, come on. Squat, row, squat, row.

Last two, squat, row, squat, row.

This is it right here. We're finishing one on each side. Let's go. Row, last one, row.

Great job.

The single leg Romanian deadlift is a great way to work your glutes, hamstrings, engage your core,

and also improve your balance. Starting position-- keep your core tight, place your left hand on your hip.

You're going to elevate your right leg, holding balance, right arm extended. From this position, you're going to lower the dumbbell down

towards your toe of the left leg, and then pull back up, squeezing the glutes, sucking in the abs at the top.

You're going to perform 12 reps of this exercise. You ready? Let's go. Come down, stay nice and focused and pull through.

This is a challenging exercise, so if you need to tap your toe to maintain balance, go ahead and feel free to do so. Make sure you keep your core nice and tight.

Tap down if you need to, pull your hips through at the top, squeeze your glutes at the top.

Excellent. Pull through.

Try not to let your feet collide.

Excellent. Keep the core tight. Let's get three more.

3, 2, and 1.

Now, we're going to perform 12 on the right leg. Right hand on your right hip, left arm extended, again,

lowering the dumbbell down towards the toe of the right leg, pulling through, keeping your glutes tight.

Tap your toe if you need to to maintain balance. Excellent.

Get the core nice and tight. Again, really squeeze your glutes at the top.

Make sure you keep your core tight. Suck your belly button in. Again, squeeze the glutes at the top.

Great job. Let's get three more reps. 3, 2, and 1.

Great job. The mountain climber is a challenging core exercise

that will really get your heart rate up and allow you to burn some serious calories. Starting position-- feet hip width apart,

back flat, core tight, hands directly below your shoulders. From this position, you're going to drive the knees forward

towards your chest. And we'll perform this exercise for 20 seconds.

You ready? Let's go. Excellent.

Make sure you remember to breathe. Let's go. Finish strong.

Let's go. 5, 4, 3, 2, and 1.

Great job. Fantastic work. Let's take a 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.

Are you ready for a second set? Remember to focus on your form. That's the best way to achieve results.

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. 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.

Starting position-- feet staggered, toes pointed forward, glutes squeeze, belly button sucked

in, chest out, shoulders back. From this position, you're going to extend your right arm, return it back to starting position.

Extend your left arm, return it back to starting position. You'll perform a total of 12 reps each side.

You ready? Let's go. Make sure you keep your core nice and tight.

Excellent. Get full extension on each and every rep.

Excellent. Keep those glutes tight, belly button sucked in. Great job.

Focus on maintaining proper position.

Squeeze the shoulder blades back on each one. Great job.

Good. Let's finish strong.

Excellent. Four more each side.

Make sure you get a full extension. Let's go. Focus on that form.

And last one each side.

Great job.

Starting position-- feet hip width apart, toes pointed forward. From here, you're going to lower yourself down into a squat,

come up, squeeze the glutes, row, extend back, come down

into a squat, come up, squeeze the glutes, row. That's one rep.

We'll perform a total of 12 reps on each side. Are you ready? Let's go.

Squat, come up, row! Great job. Squat, come up, row.

Focus on form. Take your time. Squeeze, squat, squeeze.

Great job. Keep your core tight. Maintain good position. Squat, row.

Great job. Excellent.

Keep your core tight, focus on your form. Squat.

Excellent.

Squat, row. We're halfway there. Let's go.

Row! Great job. Squat, squeeze your shoulder blade back.

Squat, come up, squeeze the glutes and row. Great job. Squat and row.

Come on, let's finish strong. And row. Squat and row.

Three more, come on. Squat, row, squat, row.

Last two. Squat, row. Squat, row.

This is it right here. We're finishing one on each side. Let's go. Row. Last one.

Row. Great job.

Starting position-- keep your core tight, place your left hand on your hip. You're going to elevate your right leg, holding balance,

right arm extended. From this position, you're going to lower the dumbbell down towards your toe of the left leg, and then pull back up,

squeezing the glutes, sucking in the abs at the top. You're going to perform 12 reps of this exercise.

You ready? Let's go. Come down, stay nice and focused, and pull through.

This is a challenging exercise, so if you need to tap your toe to maintain balance, go ahead and feel free to do so. Make sure you keep your core nice and tight.

Tap down, if you need to, pull your hips through at the top, squeeze your glutes at the top.

Excellent. Pull through.

Try not to let your feet collide.

Excellent, keep the core tight. Let's get three more.

3, 2, and 1.

Now, we're going to perform 12 on the right leg. Right hand on your right hip, left arm extended, again, lowering the dumbbell down

towards the toe of the right leg. Pulling through, keeping your glutes tight. Tap your toe, if you need to to maintain balance.

Excellent. Keep the core nice and tight, again, really squeeze your glutes at the top.

Make sure you keep your core tight, suck your belly button in. Again, squeeze the glutes at the top.

Great job. Let's get three more reps. 3, 2, and 1.

Great job.

Starting position-- feet hip width apart, back flat, core tight, hands directly below your shoulders.

From this position, you're going to drive the knees forward towards your chest.

And we'll perform this exercise for 20 seconds. You ready? Let's go.

Excellent. Make sure you remember to breathe. Let's go.

Finish strong. Let's go.

5, 4, 3, 2 and 1. Great job.

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.

We're halfway there. Great job. Make sure you remember to breathe.

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 into the left and hold it 30 seconds. Let's go.

Make sure you remember to breathe.

We're halfway there.

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

Great job.

When getting into position, get a nice wide stance. Make sure that your feet are pointed straight ahead.

From there, you're going to place your hands on your hips. We're going to start by shifting into the right leg, pushing our hips back, making sure that our knee doesn't

go past our toes. We're going to hold this position for 30 seconds, getting a nice stretch on our inner thighs,

shifting our weight into the right leg, keeping our legs straight, not allowing our knee to come forward.

Excellent. Hold that position. We're halfway there. Great job.

Focus on that position. Focus. Get a great stretch for me.

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

Next, we're going to transition into the left side, again, shifting our weight into the left leg,

extending the right leg, making sure it's nice and straight, toes pointed straight ahead. Make sure that your knee doesn't go past your toes,

shifting your weight back, and holding this position for 30 seconds.

Excellent job.

We're halfway there. Get that stretch, very important.

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

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.

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. 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.