Transform You: Week 2 beginner workout
Get ready for squats, rows, lunges and push-ups, plus jumping jacks to boost your heart rate. Let’s go!
Transcript
[MUSIC]
Welcome to week two of Transform You workout. You're probably feeling muscles that you didn't even know you had. That's great. This week,
you'll build on last week's success where we'll learn a few more basic exercises to help you build strength. For this workout, grab a
resistance band. Keep the tempo slow so you really focus on your form and posture. If you feel like your form is slipping, back
off on the number of reps. If you feel like it's hard work, it is. Nothing worth accomplishing
comes easy. [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.
You ready? Let's go. [MUSIC]
We're halfway there. Great job. Make sure you remember to breathe.
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.
[MUSIC]
Make sure you remember to breathe. We're halfway there.
[MUSIC]
And five, four, three, two and one. Great job.
[MUSIC]
Hip flexor flexibility is essential to maintaining 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. 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. 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.
[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 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
shoulder blades back, and gently rotating outward holding that for 30 seconds.
[MUSIC] You're gonna keep your core nice, and tight, keep your chest out, gently
rotate outward, so you feel a light stretch, on your shoulder. [MUSIC]
Excellent. Make sure you breathe. 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 incline push up is a great way to strengthen your chest, shoulders, and arms along with engage your core. I'm performing mine against
a wall, you can perform yours at home against any stable surface like a counter top, coffee table, or if you're outdoors, park bench. Starting
position. Feet, hip width apart, toes pointed straight ahead. You're gonna position your hands slightly outside of shoulder width. You're
gonna lower yourself down towards the wall, squeezing your shoulder blades back before pushing away, getting full extension. We're gonna
perform 15 reps. You ready? Let's go. Come down, squeeze the shoulder blades back,
keep the core tight, and push away. Take your time, and get full extension at the top. Give me a brief
pause at the top to maintain control before pushing away. Excellent.
[MUSIC] Squeeze those shoulder blades back at the bottom, push away. Make
sure you don't shrug your shoulders on the way down.
Squeeze, and push away. Working those shoulders, working your chest,
working your arms. Great job. Five more. That's five, get full extension. Four, three, two,
and one. Great job. [MUSIC]
The squat is a foundation lower body exercise that engages the glutes, hamstrings, and quads. Starting position. Shoulders back, feet,
hip, width apart pointed straight ahead. I want you to go ahead and place your hands on your hips, push your butt back as you descend
into a squat like you're sitting back onto a chair. Keep your weight evenly distributed through your feet, pushing the hips back up
through, and squeezing the glutes at the top. We'll perform 15 repetitions of this exercise. You ready?
Let's go. Sit into it, push through the feet, squeeze the glutes
at the top. Excellent.
Not allowing your knees to come too forward to surpass your toes. Push your butt way back to the rear, great job. Squeeze.
[MUSIC]
We have six more. [MUSIC] And six, five, four, three, two,
and one. Excellent job. [MUSIC]
The row is a great way to target your back, and improve your posture. Starting position. Feet, hip width apart, toes pointed forward. Squeeze
your glutes, and suck your belly button in From this position you're going to pull the cables back, squeezing the shoulder blades back
together before releasing back out. We'll perform a total of 12 rep this set. You ready? Let's go. Squeeze, excellent. Squeeze, really
focus on squeezing those glutes, and sucking your belly button in. Squeeze, along with retracting those shoulder blades, squeeze. Great
job. Take your time. Focus on form, very important. Also make sure
you don't allow your back to arch.
And squeeze, three more, let's finish strong. Three, two, last one,
and squeeze. Great work. [MUSIC]
The floor bridge is a great way to target your core, and glutes. Starting position. Make sure your feet are hip width apart, toes
pointed forward, shoulders back, arms extended palms up towards the ceiling. From this position we will extend our hips up squeezing
our glutes at the top, briefly pausing before lowering back down. Maintain control, and proper alignment throughout. We'll perform
15 reps of this exercise. You ready? Let's go. Up, squeeze, control
it down. [MUSIC] Up, squeeze, control it down.
[MUSIC] Up, squeeze, control it down. Great job, come on. Up, squeeze, control
it down. Up, squeeze, control it down. Make sure your feet stay
straight. Make sure you keep your belly button sucked in. Squeeze
your glutes at the top, excellent job. Up, squeeze, control it
down.
UUp, squeeze, control it down. Five more, squeeze, that's five. Up,
squeeze, that's four. Up, squeeze, that's three. Up, squeeze, that's
two. This is the last one. Up, squeeze, control it down. Great
job. [MUSIC] 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. Feet, hip with apart, toes pointed straight ahead. You're gonna position your hands slightly outside of shoulder width.
You're gonna lower yourself down towards the wall, squeezing the shoulder blades back before pushing away, getting
full extension. We're gonna perform 15 reps. You ready? Let's go. Come down, squeeze the shoulder blades back, keep the core
tight, and push away. Great job. Stay nice, and controlled, take your time, and get full extension at the top. Give me a brief pause at
the bottom to maintain control before pushing away.
[MUSIC] Squeeze those shoulder blades back at the bottom, push away. Make
sure you don't shrug your shoulders on the way down excellent. [MUSIC]
Squeeze, and push away, working those shoulders, working your chest,
working your arms, great job. Five more. That's five, get full
extension, four, three, two and, one great job.
[MUSIC] Starting position. Shoulders back, feet, hip width apart pointed straight
ahead. I want you to go ahead, and place your hands on your hips, push your butt back as you descend into a squat like
your sitting back onto a chair. Keep your weight evenly distributed through your feet, pushing the hips back up through, and squeezing
the glutes at the top. We'll perform 15 repetitions of this exercise. You ready? Let's go. Sit into it, push through the feet, squeeze the glutes at
the top. Excellent. Great job. Focus on keeping your knees aligned,
not allowing your knees to come too far forward to surpass your toes, push your butt way back to the rear. Great job.
[MUSIC]
We have six more. [MUSIC] And six,
five, four,
three, two, and one. Excellent job. [MUSIC]. Starting position. Feet, hip width
apart, toes pointing forward. Squeeze your glutes, and suck your belly button in. From this position, you're going to pull the cables
back, squeezing the shoulder blades back together, before releasing back out. We'll perform a total of 12 reps this set. You ready? Let's
go. Squeeze, excellent. Squeeze, really focus on squeezing those glutes,
and sucking your belly button in. Squeeze, along with retracting those shoulder blades, squeeze. Great job. Take your time. Focus on
form, very important. Also make sure you don't allow your back to arch, squeeze those glutes. Great job, and squeeze. Three more,
let's finish strong. Three, two, last one, and squeeze, great work.
[MUSIC] Starting position. Make sure your feet are hip width apart, toes pointed
forward, shoulders back, arms extended, palms up towards the ceiling. From this position, we will extend our hips up, squeezing our glutes
at the top, briefly pausing before lowering back down. Maintain control, and proper alignment throughout. We'll perform 15 reps of this exercise.
You ready? Let's go. Up, squeeze, control it down. Up, squeeze,
control it down. Up, squeeze, control it down. Great job, come on. Up, squeeze, control
it down. Up, squeeze, control it down. Make sure your feet stay
straight. Make sure you keep your belly button sucked in, squeeze
your glutes at the top. Excellent job. Up, squeeze, control it
down. Up, squeeze, control it down. Up, squeeze, control it down.
Up, squeeze, that's three. Up, squeeze, that's two. This is the last one, up, squeeze, control
it down. Great job. [MUSIC]
Starting position. Feet staggered, toes pointed forward. I want you to shift your weight into your right leg while keeping your
trial leg heel planted firmly on the ground. We willl 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 five, four, three, two, and one. Come up, we're gonna switch legs
now. 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]
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 glute, sucking your belly button
in, drawing your shoulders back to maintain proper posture. We're going to hold that position for 30 seconds.
[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 five, four,
three, two, and one.
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. [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, and one. Great job.
[MUSIC] Starting position. Feet, hip with a part 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] And keep your core nice, and tight. Keep your chest out, gently rotate
outward, so you feel a light stretch on your shoulder. [MUSIC]
Excellent. Make sure you breathe. 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. 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.
exercise fitness
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