Transform You: Week 11 beginner workout

[MUSIC PLAYING] Welcome to your week 11 Transform You workout.

I'm your personal trainer, David Buer. This week, you'll do squats that incorporate rows and a bicep

curl to overhead press. You'll also revisit planks and start doing some assisted lunges, which build

incredible lower body strength. You'll finish off with a set of jumping jacks that really get your heart rate up.

For all of these exercises, focus on form and alignment, as always. If your form starts to slip up, cut back

on the number of reps performed. All you'll need for equipment is your resistance band and dumbbells, or soup cans.

Don't forget to do your stretches before and after each workout. And make every single rep count.

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 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.

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.

Make sure you keep that core nice and tight. Tuck the hips underneath. Squeeze your glutes.

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.

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.

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 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.

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 bicep curl to overhead press Is an effective way to target your shoulders, arms, and engage the core.

Starting position. Feet hip width apart. Toes pointed forward. Maintain a good posture by drawing your shoulders back,

sucking your belly button in. From this position, we're going to curl the dumbbells up towards the shoulders, then press overhead

towards the ceiling. Squeeze your glutes. Keep your core tight. Bring the dumbbells back down towards your shoulders,

and return them back to starting position. We'll perform a total of 12 reps this set. You ready?

Let's go. Curl and press. Excellent. Make sure you maintain control throughout.

And press. Great job. Keep the core tight. Squeeze the glutes.

Excellent. Curl and press.

Curl and press. Great job. Stay focused. Maintain position.

And press. We're halfway there. Six more. And press.

Great job. We're working. Come on. And press. Excellent.

And press. Last three. That's 3, 2, and 1.

Control it down. Great job.

Assisted alternating leg reverse lunges are a great lower body strength-building exercise. In the studio, I'm going to use a box.

At home, you can use a countertop, coffee table, couch, a chair, whatever you have available. Starting position.

Feet hip width apart. Core tight. Shoulders back. You're going to lower yourself into a lunge position,

supporting yourself against the box, couch, countertop, coffee table, whatever you have available. Repeat the same thing on the other side.

Return back to the top position, always squeezing your glutes at the top, and, again, keeping your core tight. We're going to perform 10 reps on each side.

You ready? Let's go. Sit into it. Place all the emphasis and your weight on that lead leg

each time. Come up. Squeeze the glutes. Excellent. Great job. You can place your hand on your hip.

And use that support that you have as much or as little as necessary.

Great job.

And we have two more each side. Last one on each leg.

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.

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.

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.

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

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.

Starting position. Feet hip width apart. Toes pointed forward. Maintain a good posture by drawing your shoulders back

and sucking your belly button in. From this position, we're going to curl the dumbbells up towards the shoulders, then press overhead

towards the ceiling. Squeeze your glutes. Keep your core tight. Bring the dumbbells back down towards your shoulders,

and return them back to starting position. We'll perform a total of 12 reps this set. You ready?

Let's go. Curl and press. Excellent. Make sure you maintain control throughout.

And press. Great job. Keep the core tight. Squeeze the glutes.

Excellent. Curl and press.

Curl and press. Great job. Stay focused. Maintain position.

And press. We're halfway there. Six more. And press.

Great job. We're working. Come on. And press. Excellent.

And press. Last three.

That's 3, 2, and 1.

Control it down. Great job.

Starting position. Feet hip width apart. Core tight. Shoulders back. You're going to lower yourself into a lunge position,

supporting yourself against the box, couch, countertop, coffee table, whatever you have available. Repeat same thing on the other side.

Return back to the top position, always squeezing your glutes at the top, and again, keeping your core tight. We're going to perform 10 reps on each side.

You ready? Let's go. Sit into it. Place all the emphasis and your weight on that lead leg

each time. Come up. Squeeze the glutes. Excellent. Great job. You can place your hand on your hip.

And use that support that you have as much or as little as necessary.

Great job.

And we have two more each side. Last one on each leg.

Great job.

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 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.

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, 4, 3, 2, and 1.

Great job.

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.

Make sure you keep that core nice and tight. Tuck the hips underneath. Squeeze your glutes.

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.

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.

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. [AUDIO OUT]

Now that was an awesome session! I know these exercises aren't easy, but don't you feel great?

Each workout, we get closer and closer to your goals. Now get some rest, and I'll see you for the next workout.