Transform You: Week 3 beginner workout
This week you’ll continue with basic moves – and learn a few new ones – to build upper body, leg and core strength. You’re doing great!
Transcript
[MUSIC PLAYING]
Welcome to Week 3 of your Transform You workout. This week, you'll continue to do some solid basic exercises
to build upper body, core, and leg strength. You'll add a couple of new moves as well. For equipment, you'll need your resistance band, a step,
and a pair of light dumbbells. If you don't have dumbbells, you can always use household items, such as a pair of soup cans or bottles
of water. Remember to keep the tempo slow. Really focus on your form and alignment. If your form starts to slip up, cut back
on the number of reps performed. Really focus on making every single rep count and approach every workout with my three P's, persistence,
passion, and purpose.
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.
Are you ready? Let's go. [MUSIC PLAYING]
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. [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.
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 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. 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.
The Standing Overhead Press is an excellent way to target your shoulders and arms. Starting position, feet hip-width apart,
toes pointed forward. Glutes tight, belly button drawn in. Bring your dumbbells up towards your shoulders,
parallel to the ground. Elbows tucked in towards your chest. From this position, we're going to extend and rotate
the dumbbells overhead towards the ceiling, pausing at the top, squeezing our glutes before controlling the dumbbells back
down into starting position. We'll perform 15 repetitions of this exercise.
Excellent. Make sure you keep those glutes tight and belly button drawn in
to stabilize the spine. Great job.
10 more.
And 6, 5, 4, great work, 3, 2, and 1.
Excellent 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 Incline Push-up is a great way to strengthen your chest, shoulders, and arms, along with engage your core. 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. [MUSIC PLAYING]
Squeeze and push away. Working those shoulders, working your chest, working your arms.
Great job. Five more.
That's 5. Get full extension. 4, 3, 2, and 1.
Great job.
The Step-Up is an outstanding lower body exercise that puts great emphasis on your glutes, quads, and hamstrings.
Starting position, feet hip-width apart, toes pointed forward. Maintain great posture by drawing your shoulders back
and sucking your belly button in. You're going to step onto the box with your right leg, tapping the toe, before bringing it back
down into starting position. You ready? Let's go. Push through the box, back down.
Make sure your knee doesn't travel past your toes, very important. Step onto the box, tap, control it back down.
Make sure you control every rep, back down. Finish the movement. Step on, tap.
Bring it back down. Keep the core tight. I'm watching you. Come on. Focus.
Tap, back down. Great job. Come up, tap, back down.
Come up, tap, back down. Come on. Let's finish strong. Tap, back down.
Up, tap, back down. Up, tap, back down.
We have four more to go. Up, tap, back down. Up, tap, back down.
Make sure you keep your feet straight, very important. Up, tap, back down.
Up, tap, back down. Last two, up, tap, back down.
Up, tap, back down. Last one on each leg, come on. Up, tap, back down.
Up, tap, back down. Great job. That was a fantastic set.
Let's take a quick 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 the next 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 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 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.
Starting position, feet hip-width apart, toes pointed forward. Glutes tight, belly button drawn in.
Bring your dumbbells up towards your shoulders, parallel to the ground, elbows tucked in towards your chest.
From this position, we're going to extend and rotate the dumbbells overhead towards the ceiling, pausing at the top,
squeezing our glutes before controlling the dumbbells back down into starting position. We'll perform 15 repetitions of this exercise.
Excellent! Make sure you keep those glutes tight and belly button drawn in
to stabilize the spine. Great job.
10 more.
And 6, 5, 4, great work, 3, 2, and 1.
Excellent 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 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, feet hip-width apart, toes pointed forward. Maintain great posture by drawing your shoulders back
and sucking your belly button in. You're going to step onto the box with your right leg, tapping the toe, before bringing it back
down into starting position. You ready? Let's go. Push through the box, back down.
Make sure your knee doesn't travel past your toes, very important. Step onto the box, tap, control it back down.
Make sure you control every rep back down. Finish the movement. Step on, tap.
Bring it back down. Keep the core tight. I'm watching you. Come on. Focus.
Tap, back down. Great job. Come up, tap, back down.
Come up, tap, back down. Come on. Let's finish strong. Tap, back down.
Up, tap, back down. Up, tap, back down.
We have four more to go. Up, tap, back down. Up, tap, back down.
Make sure you keep your feet straight, very important. Up, tap, back down.
Up, tap, back down. Last two, up, tap, back down.
Up, tap, back down. Last one on each leg, come on. Up, tap, back down.
Up, tap, back 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.
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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