Transform You: Week 4 intermediate workout
This week you’ll do moves that help build your chest and shoulders – plus squats for your legs and planks to firm your core.
Transcript
[MUSIC]
Welcome to week for of your Transform You workout. This weeks 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 breath. [MUSIC]
And five, four, three, two and one, come up, we're gonna 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. [MUSIC]
Make sure you remember to breath [MUSIC]
We're halfway there [MUSIC]
And five, four, three, two and one. Great job.
[MUSIC]
Hip flex or flex ability is essential to maintain proper posture, form and alignment during our exercise. 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 glut 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 gluts.
[MUSIC] And now for a deeper stretch, reach it towards the ceiling and slightly
lean into your right leg. And five, four, three, two and one. Bring
it back down excellent job. Now we'll switch legs. [MUSIC]
Make sure you tuck your hips underneath. Squeeze your gluts, 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 lean into your left side and hold that.
[MUSIC] And five, four, three, two, one. Great job.
[MUSIC]
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, gluts tight, feet hip width apart pointed straight ahead. You are 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 and back. You are gonna tuck your chin in this position, you are gonna take your right arm reach it around
your head and slightly pull it to the side creating a gentle stretch.
We are gonna hold this position for 30 seconds. Make sure you breath
and maintain good position, tight gluts. Great job.
[MUSIC] We're half way there. Make sure you stay in good position. Focus
on your breathing and four, three, two, one. Return back to starting position. Excellent job. Now we're
gonna witch to the other side. Draw you 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 are gonna hold that for 30 seconds. [MUSIC]
Halfway there. [MUSIC]
Focus on keeping your core tight, make sure you breath and four,
three, two and one. Return back to starting position, great job.
[MUSIC]
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 followed up with the trail leg,
pressing overhead at the top, squeezing the gluts, 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, gluts 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 half
way there. Come on let's finish strong step on press, step off. Step on,
press, step off, keep those elbows tight, come one. 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.
Press, step off. We're gonna close it out right here. Step on, press
and finish it by maintaining control. Stepping off. Great job. [MUSIC]
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.
You are gonna 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 hard as you can [MUSIC]
Two more come on finish strong. Push away the last one keep those
gluts tight come on stay with me, great job. [MUSIC]
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 gonna lower yourself down into a squat, come up squeeze the gluts, row
extend back, come down into a squat, come up squeeze the gluts,
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. [MUSIC]
Excellent. [MUSIC] Keep your core tight, focus on your form, squat, excellent
[MUSIC] Squat, row, we're half way there, let's go. Row, great job,
squat, squeeze your shoulder blade back, squat, come up squeeze
the gluts 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.
[MUSIC] Starting position, make sure that your elbow is directly
below your shoulder, feet flexed, from here we're gonna raise our hips up, squeeze our gluts, pull our hips forward, make sure that
your legs are straight. We're gonna hold it for a five count before controlling it back down. We'll perform 12 reps of this exercise,
you ready? Let's go. Three, two, one, excellent control it down,
11 more. Up squeeze, four, three, two and one, great job. And up five,
four, three, two and one. Make sure you squeeze those gluts. And up squeeze, five,
four, three, two, one, great job come on. Five, four, three, two, one. Focus focus focus. Squeeze five, four, three,
two, one. We're halfway there, come on. Five, four, three, two, one and
up squeeze those gluts. Five, four, three, two, one back up. Five, four,
three, two, one. Three more five, four, three, two, one back down. Last
two, five, four, three, two, one. This is it right here come on, five,
four, three, two, one. Now we're gonna transition to the other side.
[MUSIC] Again, focus. Keep your elbow directly below your shoulder, feet
flexed, feet straight. We're gonna come up, squeeze our gluts, hold position for a five count. Let's go. Five, four, three,
two and one. Control it down. Great job. Come on. I know it's challenging. Five, four, three, two, one. And back up. Squeeze
those gluts.
Five, four, three, two, one. [MUSIC]
And up. Five, four, three, two, one. Back down. Make sure you stay
in position. Five, four, three, two, one. We're halfway there. Stay with me. Let's go. Five, four,
three, two, one. Control it back down and up. Five, four, three,
two, one. Back up. Five, four, three, two, one. Come on you're doing
great keep it up. Five, four, three, two, one. Last two, come one
finish strong, five, four, three, two, one. This is it right here
come on.
[MUSIC]
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 over head, and returning
back into starting position. Let's do 15 reps of this. You ready? Let's go.
[MUSIC] Ten more, ten, nine, eight, stay light on your feet, seven, six,
five, four, three, two and one. 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 are 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, 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 gluts, 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 ten reps on each side you ready? Let go. Step
press, control it down and 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.
Focus on form. Take your time. Press and off. Make sure you keep
your core tight to stabilize the spine. Gluts tight as you extend with the dumbbells overhead.
[MUSIC] 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 half
way 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. Press, step off, we're gonna close it out here. Step on,
press and finish it by maintaining control, stepping off. Great job.
[MUSIC] Starting position. Make sure your shoulders are directly over your
hands. Feet hip width apart, squeeze your gluts, suck your belly button in, you're gonna 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 [MUSIC] Focus on squeezing the shoulder blades
back at the bottom, extending through the shoulder blades, push through the floor hard as you can.
[MUSIC]
Two more, come on finish strong. Push away last one, keep those
gluts tight, come on stay with me. [MUSIC]
Starting position, feet hip width apart, toes pointing forward. From here you're gonna lower yourself down into a squat, come up, squeeze
the gluts, row, extend back, come down into a squat, come up squeeze
the gluts, 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 keep job, keep your core tight, maintain good
position, squat, row, great job. [MUSIC] Excellent
[MUSIC] Keep your core tight, focus on your form, squat, excellent.
Squat, row, we're half way there, let's go. row, great job, squat,
squeeze your shoulder blade back, squat, come up squeeze the gluts and row, great job. Squat and row, come on let's finish strong
[MUSIC] And row. Squat and row. Three more. Come on. Squat, row. Squat,
row.
We're finishing. One on each side. Let' go. Row. Last one. Row.
Great job. [MUSIC]
Starting position. Make sure that your elbow is directly below your shoulder, feet flexed. From here we're gonna raise our hips up,
squeeze our gluts, pull or hips forward, make sure that your legs are straight. We are gonna hold it for a five count before controlling
it back down. We'll perform 12 reps of this exercise. You ready? Let's go.
[MUSIC] Three, two, one. Excellent. Control it down. 11 more. Up, squeeze.
Four, three, two and one. Great job. And up. Five, four, three,
two and one. Make sure you squeeze those gluts and up squeeze five,
four, three, two, one great job come on. Five, four, three, two,
one. Focus, focus, focus, squeeze five, four, three, two, one. We're
halfway there come on, five, four, three, two, one and up. Squeeze
those gluts five, four, three, two, one. Back up five, four, three, two, one. Three more five,
four, three, two, one back down. Last two, five, four, three,
two, one. This is it right here, come on. five, four, three, two,
one.
Keep your elbow directly below your shoulder. Feet flexed, feet straight.
We are gonna come up, squeeze our gluts hold position for a five count. Let's go, five, four, three, two, and one. Control it down.
Great job come on, I know it's challenging. Five, four, three, two, one and back up. Squeeze those gluts. Five,
four, three, two, one. Control it, back up five, four, three,
two, one. And up five, four, three, two, one. Back down. Make
sure you stay in position five, four, three, two, one. We're half
way there, stay with me.
Control it back down and up five, four, three, two, one back up. Five,
four, three, two, one. Come on you're doing great keep it up. Five,
four, three, two, one. Last two finish strong, five, four, three, two, one
this is it right here come on. Five, four, three, two and one, great job.
[MUSIC]
Jumping jacks are a great way to get your heart rate up and burn some serious calories. Starting position, feet hip width 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. [MUSIC] Ten more. Ten, nine, eight stay light on the feet, seven,
six, five, four, three, two, and one.
[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. You're ready? Let's go. [MUSIC]
We're half way there. [MUSIC]
And five, four, three, two, and one. Come up, we're gonna switch legs now.
[MUSIC] Make sure the back heel stays planted, chest up, sitting to the
left and hold it, 30 seconds, let's go. [MUSIC]
Make sure you remember to breath, we're halfway there.
[MUSIC]
And five, four, three, two, and one, great job.
[MUSIC]
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 glut, 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 gluts. [MUSIC]
And now for a deeper stretch, take your left arm. Reach it towards the ceiling and slightly lean into your right leg. And five, four,
three, two and one. Bring it back down. Excellent job. Now we will
switch legs. [MUSIC] Make sure you tuck your hips underneath, squeeze your gluts, 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 lean into your left side, and hold that.
[MUSIC] And five, four, three, two, one. Great job.
[MUSIC] Starting position for this stretch is shoulder blades drawn back,
abs pulled in nice and tight, gluts tight, feet hip width apart, pointed straight ahead. You're 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 gonna tuck
your chin in this position, you're gonna take your right arm, reach it around your head and slightly pull it to the side. Creating
a gentle stretch. We're gonna hold this position for 30 seconds. Make sure
you breath and maintain good position, tight gluts. [MUSIC]
Great job. [MUSIC] We're halfway, there make sure you stay in good position.
Focus on your breathing and four, three, two, one. Return back to
starting position. Excellent job. Now we're gonna switch to the other side. Draw your right arm back, shoulder blades pulled back, good posture, tuck
your chin, reach your left arm over on top and slightly pull gently, pull over the top of your head to the side creating a gentle stretch
and we're gonna hold that for 30 seconds, great position. [MUSIC]
Halfway there [MUSIC]
Focus on keeping your core tight, make sure you breath and four,
three, two, and one. Return back to 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.
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