Transform You: Week 3 intermediate workout

[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.

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.

[MUSIC PLAYING]

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 Step-Up to Overhead Press is a great total body exercise

that focuses on your legs, core, shoulders, and arms. Starting position, feet hip-width apart,

toes pointed forward. Maintain a good posture by drawing your shoulders back and keeping your core tight. From this position, you're going to raise the dumbbells up

towards your shoulders, keeping them parallel to the ground, tucking the elbows in close to your body. From here, you're going to step onto the box,

pushing through, pressing the dumbbells overhead, squeezing the glutes at the top before lowering them back down

to your shoulders. Switching legs and lowering yourself back down to the floor, nice and controlled.

That is one rep. We'll perform 10 reps on each side. You ready?

Let's go. Step, press. Great job. Come down nice and controlled.

Step up and press. Up and press.

Make sure your feet stay straight. Push through the box and press. Great job.

Keep the dumbbells parallel to the ground, core tight. Squeeze your glutes at the top, very important.

Get full extension on the press.

Focus on form. Focus on position and up, press, stay nice and controlled.

Get full extension.

Keep the core tight. Form is always key.

Make sure to glance down at your feet. Make sure that they're staying nice and straight.

Squeeze your glutes at the top. Great job.

Press. Come on. We're almost there. Finish strong.

Last one. Come up strong. Press.

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. Are 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 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 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. 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. [MUSIC PLAYING]

The Renegade Row is a challenging way to target your core and the muscles of your back.

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

From this position, you're going to row and return the dumbbell back to starting position.

Row with the other side. Return back to the starting position. We'll perform a total of 12 reps on each side.

You ready? Let's go.

Excellent. Keep that core tight. We're working here.

Great job. Stay focused.

Keep those glutes tight, back flat.

Last one, finish strong for me. Maintain control.

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.

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, feet hip-width apart, toes pointed forward. Maintain a good posture by drawing your shoulders back

and keeping your core tight. From this position, you're going to raise the dumbbells up towards your shoulders, keeping them parallel to the ground,

tucking the elbows in close to your body. From here, you're going to step onto the box. Pushing through, pressing the dumbbells overhead,

squeezing the glutes at the top before lowering them back down to your shoulders. Switching legs and lowering yourself back down

to the floor, nice and controlled. That is one rep. We'll perform 10 reps on each side.

You ready? Let's go. Step, press.

Great job. Come down nice and controlled. Step up and press.

Up and press. Make sure your feet stay straight. Push through the box and press.

Great job. Keep the dumbbells parallel to the ground, core tight. Squeeze your glutes at the top, very important.

Get full extension on the press. Focus on form.

Focus on position and up, press.

Stay nice and controlled. Get full extension.

Keep the core tight. Form is always key.

Make sure to glance down at your feet. Make sure that they're staying nice and straight.

Squeeze your glutes at the top. Great job.

Press. Come on. We're almost there. Finish strong.

Last one. Come up strong. Press.

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.

Are you ready? Let's go. [MUSIC PLAYING]

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, 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 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.

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, core tight, back flat, hands directly below your shoulders.

From this position, you're going to row and return the dumbbell back to starting position.

Row with the other side. Return back to the starting position. We'll perform a total of 12 reps on each side.

Are you ready? Let's go. [MUSIC PLAYING]

Excellent. Keep that core tight. We're working here.

Great job. Stay focused.

Keep those glutes tight, back flat.

Last one. Finish strong for me. Maintain control.

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. [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.

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. 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.