Transform You: Week 3 beginner workout
This week you’ll continue with basic moves – and learn a few new ones – to build upper body, leg and core strength. You’re doing great!
Transcript
[MUSIC]
Welcome to Week 3 of your Transform You Workout. This week you'll continue to do some solid basic exercises to build upper body core
and leg strength. You'll add a couple of new moves as well. For equipment you need your resistance band, a step and a pair of light
dumbbells. If you don't have dumbbells you can always use household items such as a pair of soup cans or bottles of water. Remember
to keep the tempo slow really focus on your form and alignment. If your form starts to slip up put back on the number of reps per
form, really focus on making every single rep count and approach every workout with my three p's. Persistence, passion and purpose.
[MUSIC] The cap 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're 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] We are halfway there.
[MUSIC]
And five, four, three, two, and one. Great job.
[MUSIC]
Hip flex or flexibility is essential to maintain proper posture, form and alignment during our exercises. Starting position. Make
sure your feet are 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 up toward the ceiling and slightly lean into your right leg. And five, four, three, two,
and one. [MUSIC]
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. 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 door way or against a steady 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] Again keep your core nice and tight, keep your chest out, gently
rotate outward. [MUSIC]
Excellent, make sure you breathe. 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. Ready? Let's go. [MUSIC]
Great job put the shoulder back and down, gently rotate upward. Keep your core tight, great job.
[MUSIC] And ten, nine, eight, seven, six, five, four, three, two and one.
Great job. [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. 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 stays 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, 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]
The standing over head press is an excellent way to target your shoulders and arms. Starting position, feet hip with apart toes
pointed forward, gluts tight, belly button drawn in, bring your dumbbells up towards you shoulders
parallel to the ground, elbows tucked in towards your chest, in this position we're gonna extend and rotate the dumbbells over
head towards the ceiling. Pausing at the top, squeezing our glutes before controlling the dumbbells back down into starting position,
we'll perform 15 repetitions of this exercise. [MUSIC] Excellent,
make sure you keep those glutes tight and belly button drawn in to stabilize the spine, great job.
[MUSIC]
10 more. [MUSIC]
And six, five. [MUSIC]
Four great work, three, two, and one excellent job.
[MUSIC]
The squat to roll 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 are gonna lower yourself down into a squat, pause, come up and squeeze the
shoulder blades back. We'll perform a total of 12 reps, You ready? Let's go. Squat and come up, squeeze great job. Focusing on maintaining
proper position, and form, keeping your core nice and tight, squeeze
those shoulder blades back, squeeze the glutes, doing great. Squeeze, great job. Squeeze, squeeze we're halfway there come on.
Let's finish strong, squeeze. Squeeze, squeeze. Last three. And
three, two, and last one. Great job.
[MUSIC] The inclined push up is a great way to strengthen your chest, shoulders
and arms along with engage your core. Starting position, feet hip width apart toes pointed straight ahead. You're gonna position
your hands slightly outside your shoulder width. You are gonna lower yourself down towards the wall, squeezing the shoulder blades
back before pushing away. Getting full extension. We are 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. [MUSIC] Excellent. [MUSIC]
Squeeze and push away. Working those shoulders, working your chest,
working your arms, great job. Job, five more, that's five get full extension.
and one, great job. [MUSIC] The step up is an outstanding lower
body exercise that puts great emphasis on your glutes, quads, and hamstrings. Starting position feet hip width apart, toes pointed.
Toes pointed forward, maintain great posture by drawing your shoulders back and sucking your belly button in. You are going to step onto
the box with your right leg, tapping the toe before bringing it back down into starting position. You ready let's go push through
the box, back down. Make sure your knee doesn't travel past your toes, very important,
step onto the box tap control it back down make sure you control every rep back down. Finish the movement step on tap bring it back
down keep the core tight. I'm watching you, come on focus tap, back
down great job come up tap, back down, come up tap, back down, come
on let's finish strong tap back down. Up tap back down, up tap back
down, up tap back down, make sure you keep your feet straight, very important. Up tap back down, up tap backdown, last two, up tap back down, up
tap backdown, last one on each leg up tap back down. Up tap back
down, 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 are 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 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. [MUSIC]
Squeeze your glutes at the top. Excellent job. [MUSIC]
Up, squeeze, control it down. Up, squeeze, control it down. Up,
squeeze, control it 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]
Starting position feet hip width apart, toes pointed forward glutes tight belly button drawn in. Bring your dumbbells up towards
your shoulders parallel to the ground, elbows tucked in towards your chest. From this position we are gonna extend and rotate the
dumbbells overhead towards the ceiling, pausing at the top, squeezing our glutes before controlling the dumbbells back down into starting
position. [MUSIC]
Excellent, make sure you keep those glutes tight. [MUSIC] And belly button drawn in to stabilize the spine. Great job.
[MUSIC]
10 more. [MUSIC]
And six. Five. Four. Great work. Three. Two. And one. Excellent
job. [MUSIC]
Starting position, feet hip width apart, toes pointed forward. From here, you're gonna lower yourself into a squat, pause, come up
and squeeze the shoulder blades back. We'll perform a total of 12 reps.
Focus on maintaining proper position and form, keeping your core nice and tight, squeeze those shoulder blades back, squeeze the
glutes, you're doing great, squeeze. Great job, squeeze, squeeze, we're halfway there, come on let's
finish strong, squeeze, squeeze, squeeze. Last three, and three,
two, and last one, great job.
[MUSIC]
Starting position. You're gonna position your hands slightly outside the 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 control, 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. [MUSIC] 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.
[MUSIC] Starting position, feet hip width apart, toes pointed forward. Maintain
great posture by drawing your shoulders back, sucking your belly button in. We're going to step onto the box with your right leg,
tapping the toe before bringing it back down into starting position. You ready? Let's go. Push through the box, back down. Make sure
your knee doesn't travel past your toes, very important. Step onto the box, tap, control it back down. Make sure you control every
rep back down. Finish through movement. Step on, tap, back down. Keep the core tight, I'm watching
you. Come on, focus. Tap, back down, great job. Come up, tap, back
down.
Back down. [MUSIC] Up. Tap back down. Up, tap, back down. We have four more to go.
Up, tap, back down. [MUSIC] Up, tap, back down. Make sure you keep your feet straight. Very
important. Up, tap, back down. Up, tap, back down. Last two. Up,
tap, back down. Up, tap, Back down. Last one on each leg. Come on. Up, tap, back down. Up,
tap, back down. [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. You will hold this position for 30 seconds. You ready? Let's go.
[MUSIC]
We're halfway 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. 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] 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 are 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. [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. job. Now we will switch legs.
[MUSIC] 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]
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 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. [MUSIC] And five, four, three, two, one, great job. Now we are gonna transition
to the other side, chest out, shoulder back, gently rotate outwards getting a nice stretch on your shoulders, hold that position for
30 seconds. [MUSIC]
Great job, keep your shoulder back and down, gently rotate upward. 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 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'll see you for the next workout. [MUSIC]
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