Transform You: Week 4 intermediate workout

[UPBEAT MUSIC]

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 in to 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 neck flexibility is essential to help you maintain proper posture and alignment.

Starting position for this stretch is shoulder blades drawn back, abs pulled in nice and tight, glutes tight, feet

hip width apart, pointed straight ahead. You're going to pull your left arm behind your back. If this is a little bit uncomfortable,

go ahead and just leave it hanging to your side. So draw the left arm behind you, shoulders back.

You're going to tuck your chin. From this position, you're going to take your right arm. Reach it around your head. And slightly pull it to the side, creating a gentle stretch.

We're going to hold this position for 30 seconds. Make sure you breathe and maintain good position,

tight glutes. Great job.

We're halfway there. Make sure you stay in good position.

Focus on your breathing. And 4 3, 2, 1.

Return back to starting position. Excellent job. Now we're going to switch to the other side. Draw your right arm back.

Shoulder blades pulled back. Good posture. Tuck your chin. Reach your left arm over the top, and slightly pull.

Gently pull over the top of your head to the side, creating a gentle stretch. And we're going to hold that for 30 seconds.

Great position.

Halfway there.

Focus on keeping your core tight. Make sure you breathe. In 4, 3, 2, and 1, return back to starting position.

Great job.

The side step-up to overhead press is an excellent total-body exercise that engages the lower body, core, shoulders, and arms.

Starting position-- feet hip width apart, toes pointed forward. Bring the dumbbells up towards your shoulders, keeping them

parallel to the ground. Tuck your elbows towards your sides. Step onto the box, making sure that your feet are

pointed forward. Follow it up with the trail leg, pressing overhead at the top, squeezing the glutes, returning the dumbbells back down

towards your shoulders. Make sure you keep those elbows tucked before stepping off and back into starting position.

We'll perform a total of 10 reps on each side. You ready? Let's go.

Step. Press. Control it down.

Then control yourself off the box as well. It's very important. Step onto the box.

Press. Control it down. And step off. Great job. That's one rep.

Onto the box. Press. And step off.

Onto the box. Press. Step off. You're doing great.

Focus on form. Take your time. Press and off.

Make sure you keep your core tight to stabilize the spine. Glutes tight as you extend with the dumbbells overhead.

Step and press. Great job.

We're working the whole body here. Press. Excellent.

And press. Make sure you maintain control throughout.

And press. Step on, and press.

Great job. Step on, and press. We're halfway there.

Come on. Let's finish strong. Step on. Press. Step off. Step on.

Press. Step off. Keep those elbows tight. Come on. Step on. Press.

Step off. Step on. Press. Step off.

Come on. Let's finish strong. Press. Step off. Step on.

Press. Step off. Last two. Come on. Step on. Press.

Step off. Step on. Press. Step off. Last one on each side.

Come on. Step on. Press. Step off. We're going to close it out right here.

Step on. Press. And finish it by maintaining control, stepping off.

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, feet hip width apart. Squeeze your glutes. Suck your belly button in.

You're going to lower yourself down towards the floor, squeezing the shoulder blades back, before extending all the way up through the shoulder blades.

That is one rep. We'll perform a total of 12 reps. You ready? Let's go.

Control it down. And extend. Control it down. And extend.

Great job. Come on. Squeeze and extend.

Focus on squeezing the shoulder blades back at the bottom, extending through the shoulder blades. Push through the floor as hard as you can.

Two more. Come on. Finish strong. Push away. Last one.

Keep those glutes tight. Come on. Stay with me. Great 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.

Come up. Squeeze the glutes. Row. Extend back. Come down into a squat.

Come up. Squeeze the glutes. Row. That's one rep. We'll perform a total of 12 reps on each side.

You ready? Let's go. Squat. Come up. Row.

Great job. Squat. Come up. Row. Focus on form.

Take your time. Squeeze. Squat. Squeeze.

Great job. Keep your core tight. Maintain good position. Squat.

Row. Great job. Excellent.

Keep your core tight. Focus on your form. Squat.

Excellent.

Squat. Row. We're halfway there. Let's go.

Row. Great job. Squat. Squeeze your shoulder blade back.

Squat. Come up. Squeeze the glutes. And row. Great job. Squat.

And row. Come on, let's finish strong. And row.

Squat and row. Three more. Come on. Squat.

Row. Squat. Row. Last two. Squat.

Row. Squat. Row. This is it right here. We're finishing one on each side.

Let's go. Row. Last one. Row.

Great job.

Starting position. Make sure that your elbow is directly below your shoulder, feet flexed. From here, we're going to raise our hips up.

Squeeze our glutes. Pull our hips forward. Make sure that your legs are straight. We're going to hold it for a five count

before controlling it back down. We'll perform 12 reps of this exercise. Are you ready?

Let's go. 3, 2, 1, excellent.

Control it down. 11 more. Up. Squeeze. 4, 3, 2, and 1.

Great job. And up. 5, 4, 3, 2, and 1.

Make sure you squeeze those glutes. And up. Squeeze. 5, 4, 3, 2, 1.

Great job. Come on. 5, 4, 3, 2, 1.

Focus, focus, focus. Squeeze. 5, 4, 3, 2, 1.

We're halfway there. Come on. 5, 4, 3, 2, 1.

And up. Squeeze those glutes. 5, 4, 3, 2, 1.

Back up. 5, 4, 3, 2, 1.

Three more. 5, 4, 3, 2, 1.

Back down. Last two. 5, 4, 3, 2, 1.

This is it right here. Come on. 5, 4, 3, 2, 1.

Now we're going to transition to the other side. Again, focus.

Keep your elbow directly below your shoulder, feet flexed, feet straight. We're going to come up, squeeze our glutes,

hold position for a five count. Let's go. 5, 4, 3, 2, and 1.

Control it down. Great job. Come on. I know it's challenging. 5, 4, 3, 2, 1.

And back up. Squeeze those glutes. 5, 4, 3, 2, 1.

Control it. Back up. 5, 4, 3, 2, 1.

And up. 5, 4, 3, 2, 1.

Back down. Make sure you stay in position. 5, 4, 3, 2, 1.

We're halfway there. Stay with me. Let's go. 5, 4, 3, 2, 1.

Control it back down. And up. 5, 4, 3, 2, 1.

Back up. 5, 4, 3, 2, 1. Come on, you're doing great.

Keep it up. 5, 4, 3, 2, 1. Last two.

Come on, finish strong. 5, 4, 3, 2, 1.

This is it right here. Come on. 5, 4, 3, 2, and 1.

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.

What a great start. I bet you need to take a breather. So take a break, no more than 2 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 forward. Bring the dumbbells up towards your shoulders, keeping them

parallel to the ground. Tuck your elbows towards your sides. Step onto the box, making sure that your feet are

pointed forward. Follow it up with the trail leg, pressing overhead at the top, squeezing the glutes, returning the dumbbells back down

towards your shoulders. Make sure you keep those elbows tucked before stepping off and back into starting position.

We'll perform a total of 10 reps on each side. You ready? Let's go.

Step. Press. Control it down.

Then control yourself off the box as well. It's very important. Step onto the box.

Press. Control it down. And step off. Great job. That's one rep.

Onto the box. Press. And step off.

Onto the box. Press. Step off. You're doing great. Focus on form.

Take your time. Press. And off. Make sure you keep your core tight to stabilize the spine.

Glutes tight as you extend with the dumbbells overhead.

Step. And press. Great job.

We're working the whole body here. Press. Excellent.

And press. Make sure you maintain control throughout.

And press. Step on. And press.

Great job. Step on. And press. We're halfway there.

Come on. Let's finish strong. Step on. Press. Step off. Step on.

Press. Step off. Keep those elbows tight. Come on. Step on. Press.

Step off. Step on. Press. Step off.

Come on. Let's finish strong. Press. Step off. Step on.

Press. Step off. Last two. Come on. Step on. Press.

Step off. Step on. Press. Step off. Last one on each side.

Come on. Step on. Press. Step off. We're going to close it out right here.

Step on. Press. And finish it by maintaining control stepping off.

Great job.

Starting position-- make sure your shoulders are directly over your hands. Feet hip width apart.

Squeeze your glutes. Suck your belly button in. You're going to lower yourself down towards the floor, squeezing the shoulder blades back

before extending all the way up through the shoulder blades. That is one rep. We'll perform a total of 12 reps.

You ready? Let's go. Control it down. And extend.

Control it down. And extend. Great job. Come on. Squeeze and extend.

Focus on squeezing the shoulder blades back at the bottom, extending through the shoulder blades. Push through the floor as hard as you can.

Two more. Come on, finish strong. Push away. Last one.

Keep those glutes tight. Come on, stay with me. Great job.

Starting position-- feet hip width apart, toes pointed forward. From here, you're going to lower yourself down into a squat.

Come up. Squeeze the glutes. Row. Extend back. Come down into a squat.

Come up. Squeeze the glutes. Row. That's one rep. We'll perform a total of 12 reps on each side.

You ready? Let's go. Squat. Come up. Row.

Great job. Squat. Come up. Row. Focus on form.

Take your time. Squeeze. Squat. Squeeze.

Great job. Keep your core tight. Maintain good position. Squat.

Row. Great job. Excellent.

Keep your core tight. Focus on your form. Squat.

Excellent.

Squat. Row. We're halfway there. Let's go.

Row. Great job. Squat. Squeeze your shoulder blade back.

Squat. Come up. Squeeze the glutes. And row. Great job. Squat.

And row. Come on, let's finish strong. And row.

Squat and row. Three more. Come on. Squat.

Row. Squat. Row. Last two. Squat.

Row. Squat. Row. This is it right here. We're finishing, one on each side.

Let's go. Row. Last one. Row.

Great job.

Starting position-- make sure that your elbow is directly below your shoulder, feet flexed. From here, we're going to raise our hips up, squeeze our glutes,

pull our hips forward. Make sure that your legs are straight. We're going to hold it for a five count before controlling it back down.

We'll perform 12 reps of this exercise. You ready? Let's go.

3, 2, 1. Excellent. Control it down. 11 more.

Up. Squeeze. 4, 3, 2, and 1. Great job.

And up. 5, 4, 3, 2, and 1.

Make sure you squeeze those glutes. And up. Squeeze. 5, 4, 3, 2, 1.

Great job. Come on. 5, 4, 3, 2, 1.

Focus, focus, focus. Squeeze. 5, 4, 3, 2, 1.

We're halfway there. Come on. 5, 4, 3, 2, 1.

And up. Squeeze those glutes. 5, 4, 3, 2, 1.

Back up. 5, 4, 3, 2, 1.

Three more. 5, 4, 3, 2, 1.

Back down. Last two. 5, 4, 3, 2, 1.

This is it right here. Come on. 5, 4, 3, 2, 1.

Now we're going to transition to the other side. Again, focus.

Keep your elbow directly below your shoulder, feet flexed, feet straight. We're going to come up, squeeze our glutes,

hold position for a five count. Let's go. 5, 4, 3, 2, and 1.

Control it down. Great job. Come on. I know it's challenging. 5, 4, 3, 2, 1.

And back up. Squeeze those glutes. 5, 4, 3, 2, 1.

Control it. Back up. 5, 4, 3, 2, 1.

And up. 5, 4, 3, 2, 1.

Back down. Make sure you stay in position. 5, 4, 3, 2, 1.

We're halfway there. Stay with me. Let's go. 5, 4, 3, 2, 1.

Control it back down. And up. 5, 4, 3, 2, 1.

Back up. 5, 4, 3, 2, 1. Come on, you're doing great.

Keep it up. 5, 4, 3, 2, 1. Last two.

Come on, finish strong. 5, 4, 3, 2, 1.

This is it right here. Come on. 5, 4, 3, 2, and 1.

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.

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 in to 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 for this stretch is shoulder blades drawn back, abs pulled in nice and tight, glutes tight, feet

hip width apart, pointed straight ahead. You're going to pull your left arm behind your back. If this is a little bit uncomfortable,

go ahead and just leave it hanging to your side. So draw the left arm behind you, shoulders back.

You're going to tuck your chin. In this position, you're going to take your right arm, reach it around your head, and slightly pull it to the side,

creating a gentle stretch. We're going to hold this position for 30 seconds.

Make sure you breathe and maintain good position, tight glutes.

Great job. We're halfway there.

Make sure you stay in good position. Focus on your breathing.

In 4, 3, 2, 1, return back to the starting position.

Excellent job. Now we're going to switch to the other side. Draw your right arm back. Shoulder blades pulled back.

Good posture. Tuck your chin. Reach your left arm over the top. And slightly pull, gently pull over the top of your head

to the side, creating a gentle stretch. And we're going to hold that for 30 seconds.

Great position.

Halfway there.

Focus on keeping your core tight. Make sure you breathe. In 4, 3, 2, and 1.

Return back to the starting position. 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. [UPBEAT MUSIC]