Transform You: Week 2 beginner workout

[MUSIC PLAYING]

Welcome to week two of your Transform You workout. You're probably feeling muscles that you didn't even know you had. That's great.

This week, you'll build on last week's success, while we learn a few more basic exercises to help you build strength.

For this workout, grab a resistance band. Keep the tempo slow, so you really focus on your form and posture.

If you feel like your form is slipping, back off on the number of reps. Do this workout three times this week.

If you feel like it's hard work, it is. Nothing worth accomplishing comes easy.

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.

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 99 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 Incline Push-Up is a great way to strengthen your chest, shoulders, and arms, along with engage your core. I'm performing mine against a wall.

You can perform yours at home against any stable surface, like a countertop, coffee table, or if you're outdoors,

park bench. Starting position. Feet hip-width apart, toes pointed straight ahead. You're going to position your hands slightly

outside of shoulder width. You're going to lower yourself down towards the wall, squeezing the shoulder blades back before pushing away,

getting full extension. We're going to perform 15 reps. You ready? Let's go.

Come down, squeeze the shoulder blades back, keep the core tight, and push away. Great job.

Stay nice and controlled. Take your time, and get full extension at the top.

Give me a brief pause at the bottom to maintain control before pushing away.

Excellent. Squeeze those shoulder blades back at the bottom.

Push away. Make sure you don't shrug your shoulders on the way down.

Excellent.

Squeeze, and push away. Working those shoulders.

Working your chest. Working your arms. Great job.

Five more. That's five, get full extension.

4, 3, 2, and 1.

Great job.

The Squat is a foundation lower body exercise that engages the glutes, hamstrings, and quads.

Starting position. Shoulders back. Feet hip-width apart, pointed straight ahead. I want you to go ahead and place your hands on your hips.

Push your butt back as you descend into a squat, like you're sitting back onto a chair. Keep your weight evenly distributed through your feet,

pushing the hips back up through, and squeezing the glutes at the top. We perform 15 repetitions of this exercise.

You ready? Let's go. Sit into it. Push through the feet.

Squeeze the glutes at the top. Excellent. Great job.

Focus on keeping your knees aligned, not allowing your knees to come too far forward to surpass your toes.

Push your butt way back to the rear. Great job. Squeeze.

We have six more. And 6, 5, 4, 3, 2, and 1.

Excellent job.

The Row is a great way to target your back and improve your posture. Starting position. Feet hip-width apart, toes pointed forward.

Squeeze your glutes, and suck your belly button in. From this position, you're going to pull the cables back, squeezing the shoulder blades back together,

before releasing back out. We'll perform a total of 12 reps this set. You ready?

Let's go. Squeeze. Excellent. Squeeze.

Really focus on squeezing those glutes and sucking your belly button in. Squeeze. Along with retracting those shoulder blades.

Squeeze. Great job. Take your time. Focus on form. Very important.

Also, make sure you don't allow your back to arch. Squeeze those glutes. Great job.

And squeeze. Three more. Let's finish strong. 3, 2.

Last one, and squeeze. Great work.

The Floor Bridge is a great way to target your core and glutes. Starting position. Make sure your feet are hip-width apart,

toes pointing 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.

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.

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. Feet hip-width apart, toes pointed straight ahead. You're going to position your hands slightly outside of shoulder width.

You're going to lower yourself down towards the wall, squeezing the shoulder blades back before pushing away.

Getting full extension. We're going to perform 15 reps. You ready? Let's go.

Come down. Squeeze the shoulder blades back. Keep the core tight, and push away. Great job.

Stay nice and controlled. Take your time, and get full extension at the top. Give me a brief pause at the bottom to maintain control

before pushing away. Excellent.

Squeeze those shoulder blades back at the bottom. Push away. Make sure you don't shrug your shoulders on the way down.

Excellent.

Squeeze, and push away. Working those shoulders.

Working your chest. Working your arms. Great job.

Five more. That's five. Get full extension.

4, 3, 2, and 1.

Great job.

Starting position. Shoulders back. Feet hip-width apart, pointed straight ahead. I want you to go ahead and place your hands on your hips.

Push your butt back as you descend into a Squat, like you're sitting back onto a chair. Keep your weight evenly distributed through your feet,

pushing the hips back up through, and squeezing the glutes at the top. We'll perform performed 15 repetitions of this exercise.

You ready? Let's go. Sit into it. Push through the feet.

Squeeze the glutes at the top. Excellent. Great job. Focus on keeping your knees aligned,

not allowing your knees to come too far forward to surpass your toes. Push your butt way back to the rear.

Great job. Squeeze.

We have six more. And 6, 5, 4, 3, 2, and 1.

Excellent job.

Starting position. Feet hip-width apart, toes pointed forward. Squeeze your glutes, and suck your belly button in.

From this position, you're going to pull the cables back, squeezing the shoulder blades back together before releasing back out.

We perform a total of 12 reps this set. You ready? Let's go. Squeeze.

Excellent. Squeeze. Really focus on squeezing those glutes and sucking your belly button in.

Squeeze. Along with retracting those shoulder blades. Squeeze. Great job.

Take your time. Focus on form. Very important. Also, make sure you don't allow your back to arch.

Squeeze those glutes. Great job. And squeeze. Three more.

Let's finish strong. 3, 2, last one, and squeeze.

Great work. Starting position.

Make sure your feet are hip-width apart, toes pointing 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 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. 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.

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. 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. That wasn't easy, was it? But all that extra effort you're going through is worth it, I guarantee it.

You're already stronger than you were when Transform You started. Now, get some rest, and I'll see you for the next workout.