Transform You: Week 1 beginner workout
Ready to get started? Keep the tempo nice and slow, and pay close attention to your form. Make every rep count!
Transcript
DAVID BUER: This week kicks off your Transform You fitness program. I'm your personal trainer David Buer. I'm excited to have you on board.
Over the next 12 weeks, I'm going to help you get in great shape. Maybe even the best shape of your life. And we're going to have fun doing it.
You'll do some basic exercises that will create a solid foundation for your success throughout the rest of the program.
All the equipment you'll need is a step and a resistance band that you can wrap around a sturdy object like a heavy table leg or door handle.
So start good workout habits now by paying close attention to your form. The tempo for these moves is slow.
Really focus on your form and posture. Make every rep count. If you feel like your form and alignment is slipping,
back off on the number of reps. Do this workout three times this week. Remember, each week is a new opportunity to succeed.
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 will hold this position for 30 seconds.
You ready? Let's go.
We're halfway there. Great job. Make sure you remember to breathe.
And five, four, three, two, and one.
Come up. We're going to 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.
We're halfway there.
And five, four, three, two, and one.
Great job.
Getting a good stretch on your inner thighs 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 going to place your hands on your hips. We're going to start by shifting into the right leg, pushing our hips back, making sure that our knee doesn't
go past our toes. We're going to 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. Get a great stretch for me.
And five, four, three, two, and one. Great job.
Next, we're going to 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.
Excellent job.
We're halfway there. Get that stretch. Very important.
And five, four, three, two, and one.
Great job.
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 going to 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.
Again, keep your core nice and tight. Keep your chest out. Gently rotate outward so you feel a light stretch
on your shoulder.
Excellent. Make sure you breathe. And five, four, three, two, one.
Great job. Now we're going to 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.
Great job. Keep the shoulder back and down. Gently rotate outward. Keep your core tight.
Great job. And ten, nine, eight, seven, six, five, four,
three, two, and one. Great job.
The floor bridge is a great way to target your core and glutes. Starting position.
Make sure your feet are hip width apart, toes pointing 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 will 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. 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.
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,
a park bench. Starting position. Feet hip width apart, toes pointed straight ahead. You're going to position your hands slightly
outside of shoulder width. You're going to lower yourself down toward the wall, squeezing the shoulder blades back before pushing away,
getting full extension. We're going to 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.
Excellent. Squeeze those shoulder blades back at the bottom.
Push away. Make sure you don't shrug your shoulders on the way down. Excellent.
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.
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 row the cable,
squeezing the shoulder blades back, pausing before extending back out. We'll perform a total of 15 reps this set.
Ready? Let's go. Squeeze. Great job. Really focus on squeezing those glutes,
not allowing your back to arch, sucking your belly button in. Great job.
Squeeze. Focus. Take your time. Focus on your position.
Focus on form. It's very important. Squeeze. Come on, work with me.
Squeeze. Squeeze. Great job. Squeeze those glutes.
Squeeze. Four more. Four, three-- Let's finish strong.
--two, and last one. Squeeze. Great job.
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. 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. Squeeze.
We have six more. And six, five, four, three, two, and one.
Excellent job. Now that was a great circuit. We're not quite finished yet.
We need to do a second set. So take a break, no more than two minutes, and grab some water. Pause this video and press play when you're ready to resume.
Ready for more? We're about to repeat the set of exercises we just did to complete today's workout. I'm asking you now to listen to your body.
If you feel like a second set is a little too much, fast forward to the cool down section of this video. Then you can start to integrate a second circuit
as you get stronger. Remember, focus on your form. That's the best way to achieve the results you're after.
Starting position. Make sure your feet are hip width apart, toes pointing forward, shoulders back, arms extended,
palms up towards the ceiling. From this position, we will extend your hips up,
squeezing our glutes at the top, briefly pausing before lowering back down. Maintain control and proper alignment throughout.
We will 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.
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.
Starting position. Feet hip width apart, toes pointed straight ahead. You're going to position your hands slightly outside of shoulder width.
You're going to lower yourself down towards the wall, squeezing the shoulder blades back before pushing away,
getting full extension. We're going to 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. Excellent.
Squeeze those shoulder blades back at the bottom. Push away. Make sure you don't shrug your shoulders on the way down.
Excellent.
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.
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 row the cable, squeezing the shoulder blades back, pausing before extending back out.
We'll perform a total of 15 reps this set. Ready? Let's go. Squeeze.
Great job. Really focus on squeezing those glutes, not allowing your back to arch, sucking your belly button in.
Great job. Squeeze. Focus. Take your time.
Focus on your position. Focus on form. It's very important. Squeeze.
Come on, work with me. Squeeze. Squeeze. Great job.
Squeeze those glutes. Squeeze. Four more.
Four, three-- Let's finish strong. --two, and last one.
Squeeze. Great job.
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. 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. Squeeze.
We have six more. And six, five, four, three, two, and one.
Excellent job.
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 will hold this position for 30 seconds.
You ready? Let's go.
We're halfway there. Great job. Make sure you remember to breathe.
And five, four, three, two, and one.
Come up. We're going to 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.
We're halfway there.
And five, four, three, two, and one.
Great job.
When getting into position, get a nice wide stance. Make sure that your feet are pointed straight ahead.
From there, you're going to place your hands on your hips. We're going to start by shifting into the right leg, pushing our hips back, making sure that our knee doesn't
go past our toes. We're going to 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. Get a great stretch for me.
And five, four, three, two, and one. Great job.
Next, we're going to 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.
Excellent job.
We're halfway there. Get that stretch. Very important.
And five, four, three, two, and one.
Great job.
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 going to 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.
Again, keep your core nice and tight. Keep your chest out. Gently rotate outward so you feel light stretch
on your shoulder.
Excellent. Make sure you breathe. And five, four, three, two, one.
Great job. Now we're going to transition to the other side. Chest out, shoulder back, gently rotate
outward and getting a nice stretch on your shoulder. Hold that position for 30 seconds. You ready? Let's go.
Great job. Keep the shoulder back and down. Gently rotate outward. Keep your core tight.
Great job. And ten, nine, eight, seven, six, five, four,
three, two, and one. Great job with today's workout. I'm so proud of you.
These exercises will get progressively more challenging with each week's passing. But I know you can do it.
Remember my three Ps, preparation, passion, and persistence. Apply these to all of your workouts,
and you'll achieve all of the goals that you've set. See you next workout.
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