Transform You: Week 4 advanced workout

[MUSIC]

Welcome to Week 4 of your Transform YOU workout. This week's moves will build your shoulders, chest and core. You'll also do a couple

of squat variations that will really strengthen your lower body. You'll get introduced to the plank as well, which is a great exercise

to strengthen your core. For equipment, you'll need your resistance band and a pair of light dumbbells. Make sure to keep the tempo nice and

slow for all of these exercises, and focus on your form and alignment, it's key. Make every rep count! And if your form starts

to slip up, cut back on the number of reps performed. Remember, nothing you're willing to work for is out of reach. [MUSIC]

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'll hold this position for 30 seconds. You ready? Let's go. [MUSIC] We're halfway there, great job. Make sure you remember

to breathe. [MUSIC]

And 5, 4, 3, 2 and 1. Come up, we're gonna switch legs

now. [MUSIC] Make sure the back heel stays planted,

chest up, sit into the left and hold it 30 seconds. Let's go. [MUSIC]

Make sure you remember to breathe. [MUSIC]

We're halfway there, [MUSIC]

And 5, 4, 3, 2 and 1, great job.

[MUSIC]

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 gonna 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.

[MUSIC] Make sure you keep that core nice and tight, tuck the hips underneath,

squeeze your glutes. [MUSIC] 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.

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]

Now take your right arm, reach overhead towards the ceiling, slightly leaning to your left side and hold that. [MUSIC] And 5, 4, 3, 2,

1, great job. [MUSIC]

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 gonna 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. [MUSIC] Again, keep your core nice and tight, keep your chest out. Gently rotate outward till

you feel a light stretch on your shoulder. [MUSIC]

Excellent. Make sure you breathe, [MUSIC] And 5, 4, 3, 2, 1, great job. Now we're gonna

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.

[MUSIC] Great job. Keep the shoulder back and down, gently rotate outward. Keep your

core tight, great job. [MUSIC]

And 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1. Great job.

[MUSIC]

The side plank is a phenomenal way to focus in on your core and shoulders. Starting position, make sure that your elbow is directly below your

shoulder. We're going to come up pushing our hips forward, squeezing our glutes, flexing our feet. What we're gonna do is

hold this position for a 10-count before releasing back down. That's one rep, we'll perform 6 reps on each side. You ready?

Let's go. [MUSIC] 5, 4, 3, 2, 1, excellent, control it back down. Come back up, make

sure you squeeze your glutes. Focus on your position, 5, 4, 3,

2, 1, control it down. Back up, [MUSIC]

Focus, and 5, 4, 3, 2, 1. We're halfway there, come on, squeeze.

[MUSIC] 5, 4, 3, 2, 1. Maintain control, proper position

and up, squeeze. [MUSIC] 5, 4, 3, 2, 1. This is our last one, make sure you maintain

good position and up, squeeze. [MUSIC]

5, 4 3, 2, 1, control it down. Now we're gonna transition to

the other side. [MUSIC]

Make sure that your elbow is directly below your shoulder, feet flexed. As you come up, push your hips forward squeezing the glutes.

You ready? Let's go, squeeze. [MUSIC]

5, 4, 3, 2, 1, great work. Maintain control, back up,

[MUSIC] 5, 4, 3, 2, 1, back down. And up, squeeze, [MUSIC] 5, 4, 3, 2, 1. We're halfway there, come on,

stay with me. Up, [MUSIC] 5, 4, 3, 2, 1, control it down. And up, we're almost there, come on.

5, 4, 3, 2, 1, control it down. This the last one, come on, stay with me.

Up, squeeze. [MUSIC] 5, 4, 3, 2 and 1, control it down. Great job.

[MUSIC] The Romanian deadlift is one of my favorite ways to target the glutes and

hamstrings. Starting position, maintain good posture. Shoulders back, feet hip-width apart pointed straight ahead,

glutes nice and tight, core tight. From this position, we're gonna bend at the waist, reaching our dumbbells down, reaching our

butt to the rear. Coming down slightly past the knees, pulling back through, squeezing the glutes at the top. That's one rep,

we'll perform 12 reps this set. [MUSIC]

Excellent. Make sure you reach your butt back, keep the weight back

on the heels as you transition down, squeeze your glutes at the top. Great work.

[MUSIC] Remember to breathe. Excellent.

[MUSIC] Four more, and squeeze.

[MUSIC]

And last one, [MUSIC] Excellent job. [MUSIC] The push-up into renegade

row is a super effective way to target your chest, shoulders, back, arms

and core. Starting position, feet hip-width apart, core tight, back

flat, hands directly below your shoulders. From this position, you're gonna lower yourself down into a push-up, come up into a row, row.

That's one rep, we'll perform a total of 12 reps. You ready? Let's go. Up, row, row, excellent. Up, row, row, great job. Up,

row, row, excellent.

[MUSIC]

Stay focused,

[MUSIC] Last two.

[MUSIC] Last one, great job.

[MUSIC]

The side lunge to balance is a great total body exercise that emphasizes the legs, core, shoulders, arms, and of course, improves your balance.

Starting position, feet hip-width apart, toes pointed forward. Maintain great posture by drawing the shoulders back and keeping a tight

core. We're gonna bring the dumbbells up towards our shoulders, keeping them parallel to the ground. We're gonna step out into a side lunge keeping the trail leg fully

extended, toes pointing straight ahead. Return to balance, extend overhead, return back to

starting position. That is one rep, we're gonna perform 12 reps on each side.

[MUSIC]

Excellent job. Keep that core tight, fully extend those arms overhead,

great job. [MUSIC]

Keep the core nice and tight, get full extension at the top. Take your time, focus on position and form. Great job.

[MUSIC] Two more, [MUSIC] Last one.

[MUSIC] Great job.

[MUSIC]

Keep that core tight, excellent. Get full extension at the top. [MUSIC]

Keep those

feet pointed straight ahead. [MUSIC]

Great job. [MUSIC]

The mountain climber is a challenging core exercise that will really get your heart rate up, and allow you to burn some serious calories. Starting position, feet

hip-width apart, back flat, core tight, hands directly below your shoulders. From this position, you're gonna drive the knees forward

towards your chest. [MUSIC] You ready? Let's go. Drive those knees,

keep your core tight, great job. [MUSIC]

Excellent. Make sure you remember to breathe, let's go! Finish strong,

let's go! [MUSIC] 5, 4, 3, 2 and 1, 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. [MUSIC]

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

[MUSIC]

Starting position, make sure that your elbow is directly below your shoulder, we're going to come up pushing our hips forward, squeezing our

glutes, flexing our feet. What we're going to do is hold this position for a 10-count before releasing back down, that's one rep. We perform

6 reps on each side.

[MUSIC] 5, 4, 3, 2, 1, excellent. Control it

back down. Come back up, make sure you squeeze your glutes. Focus on your position,

5, 4, 3, 2, 1, control it down. Back up,

[MUSIC] Focus, and 5, 4, 3, 2, 1. We're halfway there, come on, squeeze.

[MUSIC] 5, 4, 3, 2, 1.

[MUSIC] 5, 4, 3, 2, 1. This is our last one, make sure you maintain good position

and up, squeeze. [MUSIC] 5, 4,

3, 2, 1, control it down. Now we're gonna transition to the other side.

[MUSIC]

Make sure that your elbow is directly below your shoulder, feet flexed. As you come up,

You ready? Let's go, squeeze, 5, 4, 3, 2, 1, great work. Maintain

control, back up. [MUSIC] 5, 4, 3, 2, 1, back down. And up, squeeze. [MUSIC] 5,

4, 3, 2, 1. We're halfway there, come on, stay with me. Up,

[MUSIC] 5, 4, 3, 2, 1, control it down. And up, we're almost there, come on,

5, 4, 3, 2, 1, control it down. This is the last one, come on,

stay with me, up, squeeze. [MUSIC] 5, 4, 3, 2 and 1, control it down. Great job.

[MUSIC] Starting position, maintain good posture. Shoulders back, feet hip-width apart pointed straight

ahead, glutes nice and tight, core tight. From this position, we're gonna bend at the waist reaching our dumbbells

down, reaching our butt to the rear coming down slightly past the knees. Pulling back through, squeezing the

glutes at the top. [MUSIC]

Excellent. Make sure you reach your butt back, keep the weight back on the heels as you transition down, squeeze your glutes at

the top. Great work. [MUSIC]

Remember to breathe. [MUSIC] Excellent. Four more, and squeeze,

[MUSIC]

And last one. [MUSIC] Excellent job. [MUSIC]

Starting position, feet hip-width apart, core tight, back flat, hands directly below your shoulders. From this position, you're gonna lower yourself

down into a push-up, come up into a row, [MUSIC] Row. That's one rep, we'll perform a total of 12 reps.

Up, row, row, excellent. Up, row, row, great job. Up, row, row, excellent. Up, row, row. Up, row, row.

Up, row, row. Keep that core tight.

[MUSIC]

Stay focused. [MUSIC]

Last two, [MUSIC]

Last one, [MUSIC]

Great job. [MUSIC] Starting position, feet hip-width apart, toes pointed forward. Maintain great posture

by drawing the shoulders back and keeping a tight core. We're gonna bring the dumbbells up towards our shoulders, keeping them parallel to the ground. We're gonna step out into a

side lunge, keeping the trail leg fully extended. Toes pointing straight ahead, return to balance, extend overhead. Return

back to starting position, that is one rep. We're gonna perform 12 reps on each side.

[MUSIC]

Excellent job. Keep that core tight, fully extend those arms overhead.

Great job. [MUSIC]

Keep the core nice and tight, get full extension at the top. Take your time, focus on position and form, great job.

[MUSIC] Two more, [MUSIC]

Last one. [MUSIC] Great job.

[MUSIC]

Keep that core tight, [MUSIC]

Excellent. Get full extension at the top, [MUSIC]

Keep those feet pointed straight ahead. [MUSIC]

Great job. [MUSIC]

Starting position, feet hip-width apart, back flat, core tight, hands directly below your shoulders. From this position, you're gonna

drive the knees forward towards your chest. [MUSIC]

You ready? Let's go. [MUSIC] Drive those knees, keep your core tight, great job. Excellent. Make

sure you remember to breathe, let's go! Finish strong, let's go!

[MUSIC] 5, 4, 3, 2 and 1,

great job. [MUSIC]

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'll hold this position for 30 seconds.

[MUSIC] We're halfway there,

great job. Make sure you remember to breathe. [MUSIC]

And 5, 4, 3, 2 and 1. Come up, we're gonna switch legs now.

[MUSIC] Make sure the back heel stays planted, chest up, sit into the left

and hold it 30 seconds, let's go. [MUSIC] Make sure you

remember to breathe. [MUSIC] We're halfway there. [MUSIC] And 5, 4, 3, 2 and 1, great job.

[MUSIC]

Starting position, feet hip-width apart, shoulders back. Place your hands on your hips, take your right leg reach it

back, make sure your toe is pointed straight along with the lead leg. You're gonna slightly shift to your left leg, tucking your hips

underneath, squeezing your right glute while maintaining good posture. We're gonna hold this position for 30 seconds. Make sure you do

not allow your lead knee to travel past your toes. [MUSIC] Excellent job.

[MUSIC] Now to create a deeper stretch, what I want you to do is take your

right arm, reach and extend towards the ceiling, slightly shifting into your left side and holding that position. Excellent. And 3, 2,

1, outstanding. Return back to starting position, great job. On the other side now, we're gonna reach back extending the left

leg. Make sure that your toes are pointed straight ahead, sit into that right leg, tuck your hips underneath squeezing the glutes. Make sure that your

shoulders are pulled back. Do not allow your knee to travel past your toes as well on the lead leg, great job. Hold this for

me 30 seconds, excellent. [MUSIC]

Make sure you breathe. [MUSIC]

And now for a deeper stretch, what I want you to do is take your left arm extend it towards the ceiling, slightly shifting

to the right and holding that right there, excellent. And 4, 3, 2 and 1, return

back to starting position, great job. [MUSIC] 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 gonna

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. [MUSIC]

Again, keep your core nice and tight, keep your chest out. Gently rotate outward till you feel a light stretch on your shoulder. [MUSIC]

Excellent. Make sure you breathe, [MUSIC] And 5, 4, 3, 2, 1, great job.

Now we're gonna 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. [MUSIC]

Great job. Keep your shoulder back and down, gently rotate outward, keep your core tight. Great job.

[MUSIC] 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.