Transform You: Week 1 intermediate workout
This week you’ll learn basic moves to build a strong foundation for the weeks to come. Watch your form, and keep the tempo slow.
Transcript
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 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 breath 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.
Hip flexor flexibility is essential for you to maintain proper posture and alignment during all of your exercises.
Starting position-- feet hip width apart, shoulders back. Place your hands on your hips.
Take your right leg. Reach it back. Make sure your toe is pointed straight along with the lead leg.
You're going to slightly shift to your left leg, tucking your hips underneath, squeezing your right glutes
while maintaining good posture. We're going to hold this position for 30 seconds. Make sure you do not allow your lead knee
to travel past your toes. Excellent job.
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 going to 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 glutes.
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.
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.
We turn back to starting position. 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. Ready? Let's go.
Great job. Keep the shoulder back and down. Gently rotate outward. Keep your core tight.
Great job. And 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Great job.
The incline plank is a highly effective core exercise. In studio, I'm using a box.
At home, feel free to use a coffee table, a counter, an ottoman, whatever you have available. Starting position-- feet hip width apart,
squeeze the glutes. Suck the belly button in so you can maintain a nice, neutral spine. Elbows directly below the shoulders.
We'll hold this position for 20 seconds. You ready? Let's go.
Stay nice and tight. Focus on maintaining position. Excellent.
Halfway there. Let's finish strong. And five, four, three, two, one.
Excellent job.
The squat to row 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're going to 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. 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.
The push-up is a great way to target your chest, shoulder, and arms. Starting position-- make sure your shoulders are directly
over your hands. Squeeze your glutes, keep your feet planted, suck your bellybutton in. From this position, you're going to lower yourself down
to the ground, squeezing the shoulder blades back before extending up. That is one rep.
We'll perform a total of 12 reps this set. You ready?
Let's go.
Focus on squeezing those shoulder blades back at the bottom, keeping the glutes tight, extending
through the shoulder blades.
Great job. Two more.
Last 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 or 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 bellybutton 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 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 forward. Maintain great posture by drawing your shoulders back
and sucking your bellybutton in. You're going to step onto the box with your right leg, tapping the toe before bringing it back
down into starting position. You'll perform a total of 12 reps on each side.
You ready? Let's go. Step onto the box. Tap the toe. Bring it back down.
Switch legs. Step on, tap, bring it down. Excellent.
Step on, tap, back down. Great job. Make sure you maintain good posture.
Keep the core tight. 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. We have four more to go. Up, tap, back down.
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. Great job.
What a great set. Let's take a break, no more than two minutes, grab some water, and do it again.
Pause this video and press Play when you're ready to continue.
Are you ready for a second set? Remember to focus on your form. That's the best way to achieve results.
Starting position-- feet hip width apart, squeeze the glutes, suck the belly button
in so you can maintain a nice, neutral spine, elbows directly below the shoulders. We'll hold this position for 20 seconds.
You ready? Let's go. Stay nice and tight. Focus on maintaining position.
Excellent. Halfway there. Let's finish strong.
And five, four, three, two, one.
Excellent job.
Starting position-- feet hip width apart, toes pointed forward. From here, you're going to 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. 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.
Starting position-- make sure your shoulders are directly over your hands. Squeeze your glutes.
Keep your feet planted, suck your bellybutton in. From this position, you're going to lower yourself down to the ground, squeezing the shoulder blades back
before extending up. That is one rep. We'll perform a total of 12 reps this set.
You ready? Let's go.
Focus on squeezing those shoulder blades back at the bottom, keeping the glutes tight, extending
through the shoulder blades.
Great job. Two more.
Last one. Great job.
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'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 bellybutton 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 forward. Maintain great posture by drawing your shoulders back
and sucking your belly button in. You're going to step onto the box with your right leg, tapping the toe before bringing it back
down into starting position. You will perform a total of 12 reps on each side.
You ready? Let's go. Step onto the box, tap the toe, bring it back down,
switch legs. Step on, tap, bring it down. Excellent.
Step on, tap, back down. Great job. Make sure you maintain good posture.
Keep the cord tight. 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.
Tap, back down. Tap, back down.
We have four more to go. Up, tap, back down.
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. Great 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'll 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.
Starting position-- feet hip width apart, shoulders back. Place your hands on your hips.
Take your right leg, reach it back. Make sure your toe is pointed straight along with the lead leg. You're going to slightly shift to your left leg,
tucking your hips underneath, squeezing your right glute while maintaining good posture. We're going to hold this position for 30 seconds.
Make sure you do not allow your lead knee to travel past your toes.
Excellent job. 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 going to 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 glutes. 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.
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.
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, down, gently rotate outward. Keep your core tight.
Great job. And 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Great job. Are you feeling it? That was a great session.
Even I'm going to feel that one tomorrow. Remember-- this is why we're here-- to make you stronger and healthier.
And we can't do that by going easy. So great job today. Get some rest, and I'll see you for the next workout.
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