Transform You: Week 4 beginner workout

[MUSIC PLAYING]

Welcome to week four 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.

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 Squat to Overhead Press is one of my favorite total body exercises that engages the glutes, the hamstrings,

the quads, core, shoulders, and arms. Starting position. Shoulders drawn back.

Feet hip width apart. Pointed straight ahead. Glutes tight. Belly button drawn in. We're going to bring the dumbbells up to our shoulders,

making sure that they're parallel to the ground. Elbows drawn in towards our chest. From this position, we're going to sit into a Squat position.

Extend up towards the ceiling into a press, squeezing our glutes at the top before returning back

into starting position. We'll perform 12 reps this set. Are you ready?

Let's go. Great job. Sit into it and extend up.

Remember to squeeze the glutes at the top. Keep the core tight to stabilize the spine.

Keep your weight distributed evenly in your foot. Push your butt to the rear.

Extend up. Great job.

Focus on your form. Keep that core tight.

Two more to go. Last one.

Excellent.

The Chest Press is an outstanding way to target your chest, shoulders, and arms. Starting position, feet staggered.

Make sure your toes are pointed straight ahead. Bend that lead leg. Make sure that the trail leg is fully extended.

Squeeze your glutes and suck your belly button in. Shoulder blades are back. Chest out.

From this position, you're going to get full extension. Then control it back, squeezing the shoulder blades back.

That's one rep. We'll perform a total of 15 reps this set. You ready? Let's go.

Squeeze. Great job. Focus on keeping a tight core. Slight lean forward.

Squeeze the shoulder blades back each time. Great. Maintain position and extend.

Great job. Excellent.

Squeeze. Squeeze. Get full extension each time.

Excellent. Squeeze.

Five more. Let's finish strong. 5, 4, 3, 2, and 1.

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 Plank is a highly effective core exercise. In studio, I'm using a box.

At home, feel free to use a coffee table, a counter, an Ottoman, whatever you have available. Starting position.

Feet hip width apart. Elbows directly below your shoulder. Suck the belly button in and squeeze your glutes

to maintain a nice neutral spine. We will hold this position for three seconds, then lower yourself back down for a brief pause

before coming back up. That is one rep. We'll perform a total of 15 reps this set.

You ready? Let's go. Up. 3, 2 1.

Control it down. Excellent. And up. 3, 2, 1.

Control it back down. Very good. Back up. 3, 2, 1.

Back down. And up. 3, 2, 1.

Great job. Focus on staying nice and tight. 3, 2, 1.

Excellent. Up. 3, 2, 1. Control it down.

Back up. 3, 2, 1. Up.

3, 2, 1. Back up. 3, 2, 1.

Up. 3, 2, 1. Keep that core nice and tight.

Up. 3, 2, 1. We have four more.

Up. 3, 2, 1. Last three. Finish strong.

Up. 3, 2, 1. Last two. Up.

3, 2, 1. And last one. Up.

3, 2, 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.

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

Starting position. Shoulders drawn back, feet hip width apart, pointed straight ahead.

Glutes tight, belly button drawn in. We're going to bring the dumbbells up to our shoulders,

making sure that they're parallel to the ground. Elbows drawn in towards our chest. From this position we're going to sit into a Squat position,

extend up towards the ceiling into a press, squeezing our glutes at the top before returning back

into starting position. We'll perform 12 reps this set. You ready?

Let's go. Great job.

Sit into it and extend up. Remember to squeeze the glutes at the top.

Keep the core tight to stabilize the spine. Keep your weight distributed evenly in your foot.

Push your butt to the rear. Extend up. Great job.

Focus on your form. Keep that core tight.

Two more to go. Last one.

Excellent.

Starting position. Feet staggered. Make sure your toes are pointed straight ahead. Bend that lead leg.

Make sure that the trail leg is fully extended. Squeeze your glutes and suck your belly button in. Shoulder blades are back.

Chest out. From this position, you're going to get full extension. Then control it back, squeezing the shoulder blades back.

That's one rep. We'll perform a total of 15 reps this set. You ready? Let's go.

Squeeze. Great job. Focus on keeping a tight core. Slight lean forward.

Squeeze the shoulder blades back each time. Great. Maintain position and extend.

Great job. Excellent.

Squeeze. Squeeze. Get full extension each time.

Excellent. Squeeze.

Five more. Let's finish strong. 5, 4, 3, 2, and 1.

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. Elbows directly below your shoulder. Suck the belly button in and squeeze your glutes

to maintain a nice neutral spine. We will hold this position for three seconds, then lower yourself back down for a brief pause

before coming back up. That is one rep. We will perform a total of 15 reps this set.

Are you ready? Let's go. Up. 3, 2, 1.

Control it down. Excellent. And up. 3, 2, 1.

Control it back down. Very good. Back up. 3, 2, 1.

Back down. And up. 3, 2, 1.

Great job. Focus on staying nice and tight 3, 2, 1.

Excellent. Up. 3, 2, 1. Control it down.

Back up. 3, 2, 1. Up.

3, 2, 1. Back up. 3, 2, 1.

Up. 3, 2, 1. Keep that core nice and tight.

Up. 3, 2, 1. We have four more.

Up. 3, 2, 1. Last three. Finish strong.

Up. 3, 2, 1. Last two. Up.

3, 2, 1. And last one. Up.

3, 2, 1. 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'll 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. 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. 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.