Transform You: Week 3 advanced workout
This week you’ll build upper body and leg strength. Do the exercises in a circuit, with minimal rest between moves.
Transcript
[MUSIC]. Welcome to your week three transform you workout.
This week you're gonna do some combo moves that will really build upper body and leg strength. You need your resistant band and a pair
of dumb bells. Do all of the exercises in a circuit with minimal rest between. But pay close attention to your form and alignment,
make every rep count. If your form starts to slip up, cut back on the weight or the number of reps performed and approach
each workout with my three P's, persistence, passion and purpose. What you do today lays the ground work for your success tomorrow.
The curve 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 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
[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 [BLANK_AUDIO] 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] We're halfway there [MUSIC]. And
five, four, three, two and one, great job.
[MUSIC]
Hip flex or flexibility is essential free to maintain proper posture and alignment during all of your exercises. Starting position,
pit hip with a part, shoulders back, place your hands on your hips, take your right leg, reach it back, make
make sure your toe is pointed straight along with the lead leg, you're gonna slightly shift to your left leg, tucking your hips
underneath, squeezing your right glut on maintaining good posture. We're gonna hold this position for 30 seconds, make sure you do
not allow your lead mean to travel past your toes. Excellent job.
[MUSIC] Now to create a deeper stretch, all I want you to do is take
your right arm, reach and extend toward the ceiling, slightly shifting into your left side, and holding that position, excellent. And three,
two, one , outstanding. Return back to starting position, great job. On the other side now we're gonna reach back, extending the
left leg, make sure that your toes are pointed straight ahead, sit into that right leg, tuck your
hips underneath squeezing your gluts, make sure that your shoulders are pulled back, do not allow your knee to travel past your toes
as well on the lead leg, great job, hold this for me, 30 seconds, excellent. Make sure you breathe
[MUSIC]
And now for a deeper stretch, what I want you to do is take your left arm, extend it towards the ceiling, slightly shifting to the
right, and holding that right there, excellent and four, three, two
and one. [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. You ready? Let's go. [MUSIC] Can keep your core nice and tight,
keep your chest out and gently rotate outward until 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 from
your shoulder, hold that position for 30 seconds. You ready? Let's go.
[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. [MUSIC]
This is a great push up variation that works the shoulders, chest and core. Starting position, make sure your shoulders are directly
above your hands, hands shoulder width apart, gluts tight, abs tight. From this position you're gonna lower yourself down into
a push up squeezing the shoulders back, extending back up, rotating out to the side reaching your arm towards the ceiling before returning
back into starting position, back into a push up, rotating to the opposite direction. Controlling it back, that's one rep. We'll
perform six reps on each side. You ready? Let's go. [BLANK_AUDIO] Maintain control
[MUSIC] Squeeze the shoulder blades back fully extend coming out of the
push up, keep your core tight. Great job
[MUSIC]
Half way there [MUSIC] [MUSIC]
Come on, stay with me [MUSIC]
Last one, come on. [MUSIC] Let's finish strong. [MUSIC]Great job
[MUSIC]
The single leg squirt to roll is an excellent total body exercise that will challenge your balance and improve your posture. Starting
position, feet hip with the part pointing straight ahead, shoulder drawn back to maintain good posture, belly button sucked in. From
this position, you're gonna elevate your left leg slightly off the ground, shifting your weight to the right. You're going to lower yourself
into a squat position, pushing through the ground coming up, and drawing your shoulder blade back pulling the cable, pausing at
the top before releasing back out. [MUSIC]
Focus, keep that shoulder blade back as you squeeze, release back
out into the squat, great job. Let's finish strong. Squeeze the
glut at the top, squeeze the shoulder blade back, keep the core tight, great job. Come on, stay with me, this is a challenging
exercise. Sit into it and come up, it's okay to tap the toe if
you need to, to maintain balance. Sit into it come up strong, great job, stay nice and slow. Maintain control
throughout. [MUSIC]
Let's get two more. Finish strong. Last one. [MUSIC]
Great job now we going to transition to the other side. Left arm on your hip
right leg elevated you're gonna sit into the squat, come up, and row
sit into that squat, come up, and row make sure your feet stay straight sit into that squat, come up, and row squeezing the shoulder back
keep your core tight, excellent job
[MUSIC]
Focus on maintaining proper alignment take your time. Sit into it, come up, and row, squeeze back. Sit into it, come up and row squeeze
back. Sit into it, sit into it come up and row. Squeeze back focus
squeeze. Last two finish strong Squeeze, last one sit into it come
up squeeze, great job. [MUSIC]
The floor bridge to try some extension is a great way to target your gluts, core and arms. Starting position make sure your feet are hip width apart, toes
pointed forward, arms extended. From this position you'll bridge your hips up squeezing your gluts at the top, bending at the elbow,
lowering the weight, extending back up towards the ceiling flexing your triceps, before lowering your hips back down to the ground
nice and controlled. You ready? Let's go. Up, squeeze the gluts, some down and extend,
great job that's one rep. Up, come down, extend, squeeze those
triceps, control it back down. Up. Make sure you squeeze your belly button in, squeeze your gluts, squeeze those triceps at the top.
Up, extend, great job. Up, extend, back down. Up, focus on your form.
Back down. Up, really squeeze. Let's finish strong. [MUSIC] Up. Squeeze
those triceps for going back down. [MUSIC]
Great job. [MUSIC]
Two more. Up, extend, control it
back down. This is the last one. Come on. Up, extend, control it
down. Great job. [MUSIC]
The alternating leg reverse lunge, is one of my favorite lower body exercises that engages the gluts, hamstrings and quads. Starting
position. Shoulders drawn back, core nice and tight. Feet hip width
apart, pointed straight ahead. From this position, you're gonna reach your left leg back, sit into the right leg, push through
the foot, come back up, squeezing the gluts at the top. We then gonna transition into the right leg. Come back through, squeeze
the gluts. You ready, let's go. Make sure you squeeze the gluts at the top make
sure you do not let your knee travel past your toes on the lead
leg, maintain proper position, take your time in executing each one
of these reps. Focus on maintaining proper position, great job, focus
[MUSIC]
Keep the core tight, squeeze the gluts [MUSIC]
Let's go, focus, focus, focus you're doing great. [MUSIC]
Three more each side. Last two. [MUSIC]
Let's finish strong. Last one, right here. Great job. 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 going to drive
the knees forward beneath your chest. [MUSIC]
And we'll perform this exercise for 45 seconds. You ready? Let's go. [MUSIC]
Drive those knees, keep your core tight, great job. Excellent. Make
sure you remember to breathe, let's go. Finish strong, let's go.
Five, four, three, two and one. 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] Are you ready for the next set remember to focus on your form that's
the best way to achieve results [MUSIC]
Starting position make sure your shoulders are directly above your hands and shoulder with the part gluts tight, abs tight in this
position you're going to lower yourself down into a push up squeezing the shoulders back, extending back up, rotating out the
side reaching your arm towards the ceiling before returning back into starting position, back into a push up rotating to the opposite
direction, controlling it back that's one rep. We'll perform six
reps on each side. You ready? Let's go [MUSIC]
Maintain control [MUSIC] Squeeze the shoulder blades back, fully extend coming out of the
push up, keep your core tight great job
[MUSIC]
Halfway there [MUSIC]
Come on stay with me [MUSIC]
Last one, come on [MUSIC]
Let's finish strong [MUSIC]
Great job [MUSIC]
Starting position, feet hip width apart pointed straight ahead. Shoulders drawn back to maintain good posture, belly button sucked in. In
this position, you're gonna elevate your left leg slightly off the ground, shifting your weight to the right. You're going to lower
yourself into a squat position, pushing through the ground coming up, and drawing your shoulder blade back, pulling the cable, pausing
at the top, before releasing back out. That is one rep. [MUSIC]
Focus, keep that shoulder blade back as you squeeze, release back out into
the squat, great job. Let's finish strong. Squeeze the glut at
the top, squeeze the shoulder blade back. Keep the core tight, great job. Come on, stay with me. This is a challenging exercise.
Sit into it and come up.It's okay to tap the toe if you need too to maintain balance. Sit into it, come up strong, great job, stay
nice and slow. [MUSIC]
Let's get two more, finish strong. Last one [MUSIC]
Great job. Now we're gonna transition to the other side. Left arm on your hip, right leg elevated. You gonna sit into the
squat, come up and row. Sit into that squat come up and row make
sure your feet stay straight sit into that squat, come up and row squeezing the shoulder back keep your core tight, excellent job.
[MUSIC]
Focus on maintaining proper alignment, take your time. Sit into it, come up and row, squeeze back. Sit into it come up and row squeeze
back. Sit into it, sit into it, come up and
row, squeeze back. Focus, squeeze. Last two, finish strong. Squeeze,
last one, sit into it, come up, squeeze, great job [MUSIC] Starting
position, make sure your feet are hip with apart, toes pointed forward, arms extended. From this position you will bridge your
hips up, squeezing your gluts at the top, bending at the elbow,
lowering the weight, extending back up toward the ceiling, flexing your triceps before lowering your hips back down to the ground
nice an controlled. We'll perform the total of 12 reps this set, you're ready? Let's go. Up squeeze
the gluts, come down, and extend great job, that's one rep. Up,
come down, extend, squeeze those triceps, control it back down,
up, make sure you squeeze your belly button in, squeeze your gluts, squeeze those triceps at the top. Up extend, great job. Up, extend
back down. Up, focus on your form, back down. Up, really squeeze,
let's finish strong. Up. [MUSIC]
Squeeze those triceps for lowering back down. [MUSIC]. Great job.
[MUSIC]. Two more, Up, extend, control it back down. This is the
last one, come on. Up, extend, control it down. Great job.
[MUSIC]
Starting position. Shoulders drawn back, core nice and tight. Feet hip width apart, pointed straight ahead. From this position you're
gonna reach your left leg back. Sit into the right leg. Push through the foot. Come back up, squeezing the gluts at the
top. You're then gonna transition into the right leg. Come back
through.
You ready? Let's go. [MUSIC]
Make sure you squeeze the gluts at the top. Make sure you do not let your knee, travel past your toes on the lead leg. Maintain
proper position. Take your time in executing each of these reps,
focus on maintaining proper position, great job, focus. [MUSIC]
Keep the core tight, squeeze the gluts [MUSIC]
Let's go focus, focus, focus, you're doing great. [MUSIC]
Three more each side [MUSIC] Last two. [MUSIC] Let's finish strong.
[MUSIC] Last one right here, great job.
[MUSIC]
Starting position feet hip width apart, back flat, core tight, hands directly below your shoulders. In
this position, you're gonna drive the knees forward towards your chest [MUSIC]
And we'll perform this exercise for 45 seconds.You ready? Let's
go [MUSIC]
Drive those knees keep your core tight great job excellent make
sure you remember to breathe, 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 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 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 into the left and hold it, 30
seconds. Let's go. Make sure you remember to breathe.
[MUSIC] We're halfway there.
[MUSIC]
And five, four, three two and one. Great job.
[MUSIC]
Starting position. Feet hip width apart, shoulders back. Place your hands on your \n hips, take your right leg, reach it back. Make sure your toe is pointed
straight along with the lead leg. You're gonna slightly shift to your left leg, tucking your hips underneath, squeezing your right
glut, while maintaining good posture. We're gonna hold this position for 30 seconds. Make sure you do not allow your lead knee to travel
past your toes. [MUSIC]
Now to create a deeper stretch, what I want you to do is take your right arm, reach and extend towards the ceiling, slightly shifting
into your left side, and holding that position. Excellent. And three,
two, one. Outstanding. Return back to starting position. Great job. On the other side, now we're gonna reach back
extending the left leg, make sure that your toes are pointed straight ahead, sit into that right leg, tuck your hips underneath squeezing
the gluts make sure that your shoulders are pulled back. Do not allow your knee to travel past your toes as well on the lead leg.
Great job hold this for me, 30 seconds. Excellent [MUSIC]
Make sure you breathe [MUSIC]
And now for a deeper stretch, what I want you to do is take your left arm, extend it towards the ceiling, slightly shifting
to the right and holding that right there excellent and four, three,
two and one. Return back to starting position, 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 the 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 breath. 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. You ready? Let's go. [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. Now that was an awesome session. I
know this exercise aren't easy but don't you feel great? Each workout we get closer and closer to your goals.Now get so we rest
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