Transform You: Week 9 intermediate workout
Say hello to two new moves: a push-up variation inspired by a superhero, and heart-pumping, calorie-blasting mountain climbers.
Transcript
[MUSIC]
Welcome to your week nine Transform You workout. I'm your personal trainer David Buer. This week, you will revisit the side planks,
step ups and rolls. You'll learn some new moves as well including a push up variation inspired by a superhero. You'll also start
doing mountain climbers, a move that really boosts your heart rate and burns some serious calories. So grab your dumbbells and as
always focus on your form and alignment. Make every single rep count. If your form starts to slip, cut back on the weight. You
can always use soup cans or water bottles instead of dumbbells if you need to. Or cut back on the number of reps to you perform.
And challenge yourself to improve with every single workout. You ready? 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 half way there. Great job. Make sure you remember to breathe. [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 breathe. [MUSIC]
We're half way there. [MUSIC]
And five, four, three, two and one, great job.
[MUSIC]
Getting a good stretch on your inner thigh 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 gonna place your hands on your hips, you're gonna
start by shifting to the right leg, pushing our hips back, making sure that our knee doesn't go past our toes. We're gonna 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 half way there, great job, focus on that position, focus, get a great stretch for me.
[MUSIC] And five, four, three, two and one. Great job. Next, we are gonna
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. [MUSIC]
Excellent job. [MUSIC]
We're halfway there. Get that stretch. Very important.
[MUSIC] And five, four, three, two and one. Great job.
[MUSIC]
Improving chest and shoulder flexibility is essential to helping 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. [MUSIC]
Can't keep you core nice and tight? keep your chest out gently rotate outward. So you feel light stretch on the shoulder.
[MUSIC] Excellent. Make sure you breathe. [MUSIC] And five, four, three,
two, one. 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 the shoulder back and down, gently rotate outward. Keep your core tight, great job. [MUSIC] And ten, nine, eight, seven, six,
five, four, three, two, and one. 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, feet flexed. From here, we're gonna raise our hips up, squeeze our glutes, pull our hips forward. Make sure that
your legs are straight. We're gonna hold it for five count before controlling it back down.
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 glutes. 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 glutes, 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 glutes, 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.
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 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 on, finish strong. Five, four, three, two,
one. This is it right here. Come on. Five, four, three, two, and
one. Great job.[MUSIC]
This is a challenging spider man inspired push up, that will really target your core, shoulder, chest, and arms. When getting into
starting position, focus on squeezing your glutes, sucking your belly button in, making sure that your hands are directly below
your shoulders from this position you're gonna take your left knee, reach it towards your left arm, return it back to starting position.
Take your right knee, reach it towards your right arm, return it back to starting position before coming down into a push up, squeeze
in the shoulder blades back, extending back up and that's one rep. We'll perform 12 reps this set. You ready? Let's go.Reach, reach down push away. Excellent.
Reach, reach, down push away. Great job. [MUSIC]
Keep it up, keep it up. [MUSIC]
Half way there. [MUSIC]
Keep that core tight. [MUSIC] Three more. [MUSIC]
And two. [MUSIC] Last one. [MUSIC]
Great job. [MUSIC]
The side step up to balanced overhead press is a fantastic total body exercise that strengthens the legs, core, shoulders and arms.
In Studio, I'm gonna use one of my boxes. At home, use something sturdy like a step or a chair, whatever you may have available
to you. Starting position, feet hip width apart, toes pointed forward. Maintain good posture by drawing your shoulders back and maintaining
a tight core. Bring the dumbbells up towards your shoulders, keeping them parallel to the ground. Step onto your step, box, whatever
you may have at home. Step on, come up to balance, press and then lower yourself back down.
You ready? Let's go. [MUSIC] Make sure you keep the core tight, squeeze the glutes at full extension,
reach the dumbbells way overhead, Great job. Make sure you control yourself down each time. Excellent.
[MUSIC]
Get full extension, keep that core tight, and let's get two more reps.
[MUSIC] Great job, now we're gonna switch to the other side.
[MUSIC]
Great job. [MUSIC] Two more. [MUSIC] Last one. Get full extension.
Control it down. Great job. [MUSIC]
The bent over triceps kickback is a great way to strengthen your triceps and engage your core. Starting position, feet, hip width
apart. Toes pointed forward. Maintain great posture by drawing your shoulders back, keeping your core tight. You're gonna bend over at the hips lowering yourself to about a 45 degree angle.
In this position you're going to pull the dumbbells back reaching the elbows towards the ceiling before extending the arms till they're
parallel to the ground, flexing the triceps, and returning back to the previous position. We're going to perform 12 reps. You ready?
Let's go. [MUSIC] Make sure you keep your core tight, to help you maintain position.
Excellent. Take your time, focus on form, don't rush it. Get the
most out of each and every rep. Great job.[MUSIC]
Excellent. And four, three, two, and one. 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 with your chest. [MUSIC]
And we'll perform this exercise for 15 seconds. You ready? Let's go. Make sure you remember to breathe.
Let's go. Five, four, three, two and one. Great job. 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. [MUSIC]
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, feet flexed. From here we are gonna raise our hips up,
squeeze our glutes, pull our 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 glutes. 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 glutes. Five, four, three, two,
one. Back up. Five, four, three, two, one. Three more. 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. Again focus. Keep your elbow directly below your shoulder, feet
flexed, feet straight. We're gonna come up, squeeze our glutes, hold position for a five count. Let's go. Five, four, three, two
and one. Five, four, three, two, one. And back up. Squeeze those glutes.
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. 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 on, finish strong. Five,
four, three, two, one. This is it right here, come on. Five, four
three, two and one. [MUSIC]
When getting into starting position, focus on squeezing your glutes, sucking your belly button in. Making sure that your hands are directly
below your shoulders, from this position, you're gonna take your left knee reach it towards your left arm, return it back
to starting position. Take your right knee reach it towards your right arm, turn it back to starting position before coming down
to a push up, squeezing the shoulder blades back, extending back up and that's one rep. We'll perform 12 reps this set. Ready?
Let's go. Reach. Reach down, push away. Excellent. Reach. Reach
down, push away. [MUSIC]
Keep it up. Keep it up. [MUSIC]
Halfway there. [MUSIC]
Keep that core tight. Three more.
[MUSIC] And two. [MUSIC]
Last one. [MUSIC] Great job. [MUSIC]
Starting position. Feet hip width apart, toes pointed forward. Maintain good posture by drawing your shoulders back and maintaining a tight
core. Bring the dumbbells up towards your shoulders keeping them parallel to the ground. Step onto your step, box, whatever you
may have at home. Step on, come up to balance, press and then lower yourself back down.
You ready? Let's go. [MUSIC] Make sure you keep the core tight. Squeeze the glutes at full extension.
Reach the dumbbells way overhead. Great job. Make sure you control yourself back down each time. Excellent.
[MUSIC]
Get full extension. Keep that core tight. And let's get two more reps.
[MUSIC] Great job. Now we are gonna switch to the other side. [MUSIC]
Great job. [MUSIC] Two more. Last one. Get full extension. Control
it down. Great job. [MUSIC]
The bent over tricep kickback is a great way to strengthen your triceps and engage your core. Starting position, feet, hip width
apart, toes pointed forward, maintain great posture by drawing your shoulders back, keeping your core tight. You're gonna bend
over at the hips, lowering yourself down to about a 45 degree angle in this position, you're going to pull the dumbbells back, reaching
the elbows towards the ceiling before extending the arms till they're parallel to the ground. Flexing the triceps and returning back
to the previous position. We are going to perform 12 reps. You ready? Let's go. Make sure you keep
your core tight.
Take your time. Focus on form. Don't rush it. You get the most out of each and every rep. Great job. Excellent. And four, three,
two, and one. 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 and we'll perform this
exercise for 15 seconds.
Let's go. Finish strong. Let's go. Five, four, three, two and one.
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 five, four, three, two, and one. 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 five, four, three, two and one. Great job.
[MUSIC]
We're getting into position. Get a nice wide stance. Make sure that your feet are pointed straight ahead. From there you're gonna place
your hands on your hips. We're gonna start by shifting into the right leg, pushing our hips back, making sure that our knee doesn't
go past our toes. We are gonna 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. You did a great stretch for me. And five, four,
three, two and one. Great job. Next we're gonna 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.
Shifting your weight back and holding this position for 30 seconds. [MUSIC]
Excellent job. [MUSIC]
We're halfway there. That stretch. Very important. Five, four, three,
two, one. 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 outwards
holding that for 30 seconds. You ready? Let's go. [MUSIC]
You can keep your core nice and tight. Keep your chest out, gently rotate outward.
[MUSIC] Excellent. Make sure you breathe.
[MUSIC] And five, four, three, two, one. Great job. Now we are 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 your shoulder back and down. Gently rotate outward, keep your core tight. Great job.
[MUSIC] And ten, nine, eight, seven, six, five, four, three, two and one.
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 will see you
for the next workout. [MUSIC]
exercise fitness
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