Transform You: Week 12 beginner workout
This week you’ll continue to build upper-body strength with push-ups, rows and more. Look back on how far you’ve come, and keep up the great work!
Transcript
[MOTIVATIONAL MUSIC]
Welcome to your week 12 Transform You workout I'm your personal trainer, David Boyer. You'll revisit the bridge, push-ups, jumping jacks,
and squat to row, along with incorporating a seated tricep kickback. All you'll need is a resistance band and lightweight dumbbell
for this week's workouts. For all of these exercises, as always, focus on your form and alignment.
If your form starts to slip up, cut back on the number of reps or reduce the weight used. This is the last week of your Transform You fitness program,
so really make every rep of every single workout count. You ready?
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.
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.
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 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. 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. And up, squeeze, control it down.
Up, squeeze, control it down.
Up, squeeze? control it down. Five more.
Squeeze-- that's five. Up, squeeze-- that's four.
Up, squeeze-- that's three. Up, squeeze-- that's two.
This is the last one. Up, squeeze, control it down.
Great job.
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.
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.
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.
The bent-over tricep kickback is a great way to strengthen your triceps and engage your core.
Starting position-- feet hip width apart, toes pointed forward. Maintain great posture by drawing your shoulders back,
keeping your core tight. You're going to bend over at the hips, lowering yourself down to about a 45-degree angle.
From this position, you're going to pull the dumbbells back, reaching the elbows towards the ceiling before extending the arms 'til they're parallel to the ground,
flexing the triceps and returning back to the previous position. We're going to perform 12 reps.
You ready? Let's go. Make sure you keep your core tight to help
you maintain position. Excellent. Take your time. Focus on form.
Don't rush it. Get the most out of each and every rep.
Great job.
Excellent. And 4, 3, 2, and 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.
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.
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, 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. 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. And up, squeeze, control it down.
Up, squeeze, control it down.
Up, squeeze, control it down. Five more.
Squeeze-- that's five. Up, squeeze-- that's four.
Up, squeeze-- that's three. Up, squeeze-- that's two.
This is the last one. Up, squeeze, control it down.
Great job.
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.
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.
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.
Starting position-- feet hip-width apart, toes pointed forward. Maintain great posture by drawing your shoulders back, keeping your core tight.
You're going to bend over at the hips, lowering yourself down to about a 45-degree angle. From this position, you're going to pull the dumbbells back,
reaching the elbows towards the ceiling before extending the arms until they're parallel to the ground, flexing the triceps and returning back
to the previous position. We're going to perform 12 reps. You ready? Let's go.
Make sure you keep your core tight to help you maintain position. Excellent.
Take your time. Focus on form. Don't rush it. Get the most out of each and every rep.
Great job.
Excellent. And 4, 3, 2, and 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 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,s 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. 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.
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