Transform You: Week 2 advanced workout
Get ready to challenge yourself with lunges and rows ā plus a push-up variation inspired by a superhero. Make every rep count!
Transcript
[MUSIC PLAYING]
Welcome to your week two Transform You workout. This week we'll build on last week's success as you continue to challenge yourself.
You'll do lunges, rows, Romanian Deadlifts, and a push-up variation inspired by superhero.
This week's workout, you'll need a pair of dumbbells and your resistance band. Keep the tempo for these moves slow
so you can really focus on your form, and make every rep count. If you feel like your form is slipping, back off
on the weight or number of reps performed. Do all of the exercise in a circuit form with minimal rest in between.
If it feels like hard work, it is. Nothing worth accomplishing comes easy.
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 5, 4, 3, 2, and 1.
Come up. We're going to switch legs now. Make sure the back heel stays planted,
chest up, sitting to the left, and hold it. 30 seconds.
Let's go.
Make sure you remember to breathe.
We're halfway there.
And 5, 4, 3, 2, and 1.
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 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 toward the ceiling,
slightly shifting into your left side, and holding that position. Excellent.
And 3, 2, 1. 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 extended towards the ceiling,
slightly shifting to the right, and holding that right there. Excellent.
And 4, 3, 2, and 1. Return 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 5, 4, 3, 2, 1.
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 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Great job.
The side plank is a phenomenal way to focus in on your core and shoulders. Starting position-- make sure that your elbow is directly
below your shoulder, feet flexed. From here we're going to raise our hips up, squeeze
our glutes, pull our hips forward. Make sure that your legs are straight. We're going to hold it for five count
before controlling it back down. We'll perform 12 reps of this exercise. You ready?
Let's go. 3, 2, 1.
Excellent. Control it down. 11 more. Up, squeeze, 4, 3, 2, and 1.
Great job. And up, 5, 4, 3, 2, and 1.
Make sure you squeeze those glutes. And up, squeeze, 5, 4, 3, 2, 1.
Great job. Come on. 5, 4, 3, 2, 1.
Focus, focus, focus. Squeeze, 5, 4, 3, 2, 1.
We're halfway there. Come on. 5, 4, 3, 2, 1.
And up. Squeeze those glutes. 5, 4, 3, 2, 1.
Back up. 5, 4, 3, 2, 1.
Three more. 5, 4, 3, 2, 1.
Back down. Last two. 5, 4, 3, 2, 1.
This is it right here. Come on. 5, 4, 3, 2, 1.
Now we're going to transition to the other side. Again, focus.
Keep your elbow directly below your shoulder, feet flexed, feet straight. We're going to come up, squeeze our glutes,
hold position for a five count. Let's go. 5, 4, 3, 2, and 1.
Control it down. Great job. Come on. I know it's challenging. 5, 4, 3, 2, 1.
And back up. Squeeze those glutes. 5, 4, 3, 2, 1.
Control it. Back up. 5, 4, 3, 2, 1.
And up. 5, 4, 3, 2, 1. Back down.
Make sure you stay in position. 5, 4, 3, 2, 1. We're halfway there.
Stay with me. Let's go. 5, 4, 3, 2, 1.
Control it back down. And up. 5, 4, 3, 2, 1.
Back up. 5, 4, 3, 2, 1. Come on.
You're doing great. Keep it up. 5, 4, 3, 2, 1.
Last two. Come on. Finish strong. 5, 4, 3, 2, 1.
This is it right here. Come on. 5, 4, 3, 2, and 1.
Great job.
The walking lunge is a super effective way to work the lower body, targeting the glutes, quads,
and the hamstrings. Starting position-- feet hip-width apart, toes pointed forward.
Make sure you maintain a good posture. Hands on your hips, chest out, shoulders back. In this position, you're going to step out
into a lunge, briefly pause, and push up.
Step out, briefly pause, and come up, squeezing the glutes at the top. Make sure you focus on maintaining control throughout.
Take your time. You ready? Let's go.
And come up. Excellent. Make sure you maintain control. Take your time. Focus on excellent execution on every single one of these.
And come up. Great job.
Keep the core tight. Squeeze the glutes. Excellent.
Make sure you keep your weight over the lead leg. Maintain good posture.
Great job.
Excellent. Keep working with me.
OK, let's finish strong. Pause, accelerate up. Great.
Pause, accelerate up. Great job.
This is a challenging Spider-man inspired push-up that will really target your core, shoulders, chest,
and arms. When getting into starting position, focus on squeezing your glutes, sucking your belly button in,
making sure that your hands are directly below your shoulders. From this position, you're going to take your left knee,
reach it toward your left arm, return it back starting position. Take your right knee, reach it toward your right arm,
return it back to starting position before coming down into a push-up. Squeezing the shoulder blades back, extending back up,
and that's one rep. We'll perform 12 reps this set. You ready? Let's go.
Reach. Reach. Down. Push away. Excellent. Reach.
Reach. Down. Push away. Great job.
Keep it up. Keep it up.
Halfway there.
Keep that core tight. Three more.
And two. Last one.
Great job.
The Romanian Deadlift is one of my favorite ways to target the glutes and hamstrings. Starting position-- maintain good posture, shoulders back,
feet hip-width apart, pointed straight ahead, glutes nice and tight, core tight from this position. We're going to bend at the waist,
reaching our dumbbells down, reaching our butt to the rear, coming down, slightly past the knees,
pulling back through, squeezing the glutes at the top. That's one rep. We'll perform 12 reps this set.
Excellent. Make sure you reach your butt back. Keep the weight back on the heels as you transition down.
Squeeze your glutes at the top. Great work.
Remember to breathe. Excellent.
Four more. And squeeze.
And last one. Excellent job.
The single leg squat to row is an excellent total body exercise that will challenge your balance
and improve your posture. Starting position-- feet hip-width apart, pointed straight ahead.
Shoulders drawn back to maintain good posture, belly button sucked in. From this position, you're going to 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.
Focus. Keep that shoulder blade back as you squeeze. Release back out into the squat.
Great job. Let's finish strong. Squeeze the glute 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 OK 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.
Let's get two more. Finish strong. Last one.
Great job. Now we're going to transition to the other side. Left arm on your hip.
Right leg elevated. You're going to 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.
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.
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 toward your chest.
You ready? Let's go. Drive those knees.
Keep your core tight. Great job.
Excellent. Make sure you remember to breathe. Let's go.
Finish strong. Let's go.
5, 4, 3, 2, and 1.
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're ready to continue.
Are you ready for the next set? Remember to focus on your form. That's the best way to achieve results.
Starting position-- make sure that your elbow is directly below your shoulder, feet flexed. From here we're going to raise our hips up, squeeze
our glutes, pull our hips forward, make sure that your legs are straight. We're going to hold it for a five count
before controlling it back down. We'll perform 12 reps of this exercise. You ready?
Let's go. 3, 2, 1.
Excellent. Control it down. 11 more. Up, squeeze, 4, 3, 2, and 1.
Great job. And up, 5, 4, 3, 2, and 1.
Make sure you squeeze those glutes. And up, squeeze, 5, 4, 3, 2, one.
Great job. Come on. 5, 4, 3, 2, 1.
Focus, focus, focus. Squeeze, 5, 4, 3, 2, 1.
We're halfway there. Come on. 5, 4, 3, 2, 1.
And up, squeeze those glutes, 5, 4, 3, 2, 1.
Back up, 5, 4, 3, 2, 1.
Three more. 5, 4, 3, 2, 1.
Back down. Last two. 5, 4, 3, 2, 1.
This is it, right here. Come on. 5, 4, 3, 2, 1.
Now we're going to transition to the other side. Again, focus.
Keep your elbow directly below your shoulder, feet flexed, feet straight. We're going to come up, squeeze our glutes,
hold position for a five count. Let's go. 5, 4, 3, 2, and 1.
Control it down. Great job. Come on. I know it's challenging. 5, 4, 3, 2, 1.
And back up. Squeeze those glutes. 5, 4, 3, 2, 1.
Control it. Back up, 5, 4, 3, 2, 1.
And up, 5, 4, 3, 2, 1. Back down.
Make sure you stay in position. 5, 4, 3, 2, 1. We're halfway there.
Stay with me. Let's go. 5, 4, 3, 2, 1.
Control it back down. And up, 5, 4, 3, 2, 1 back up, 5, 4, 3, 2, 1.
Come on, you're doing great. Keep it up. 5, 4, 3, 2, 1.
Last two. Come on, finish strong. 5, 4, 3, 2, 1.
This is it right here. Come on. 5, 4, 3, 2, and 1.
Great job.
Starting position-- feet hip-width apart, toes pointed forward. Make sure you maintain a good posture, hands on your hips,
chest out, shoulders back. In this position, you're going to step out into a lunge, briefly pause, and push up.
Step out, briefly pause, and come up, squeezing the glutes at the top. Make sure you focus on maintaining control throughout.
Take your time. You ready? Let's go.
And come up. Excellent. Make sure you maintain control. Take your time. Focus on excellent execution on every single one of these.
And come up. Great job.
Keep the core tight. Squeeze the glutes. Excellent.
Make sure you keep your weight over the lead leg. Maintain good posture.
Great job.
Excellent. Keep working with me.
Last two on each leg.
Last one on each leg.
OK, let's finish strong. Pause. Accelerate up. Great.
Pause. Accelerate up. Great job.
When getting into starting position, focus on squeezing your glutes, sucking your belly button in, making sure that your hands are directly below your shoulders.
From this position, you're going or take your left knee, reach it toward your left arm, return it back to starting position.
Take your right knee, reach it toward your right arm, return it back to starting position, before coming down
into a push-up, squeezing the shoulder blades back, extending back up, and that's one rep. We will perform 12 reps this set.
You ready? Let's go. Reach. Reach. Down.
Push away. Excellent. Reach. Reach. Down. Push away.
Great job.
Keep it up. Keep it up.
Halfway there.
Keep that core tight. Three more.
And two. Last one.
Great job.
Starting position-- maintain good posture. Shoulders back, feet hip-width apart, pointed straight ahead. Glutes nice and tight, core tight from this position.
We're going to bend at the waist, reaching our dumbbells down, reaching our butts to the rear, coming down slightly past the knees,
pulling back through, squeezing the glutes at the top. That's one rep. We will perform 12 reps this set.
Excellent. Make sure you reach your butt back. Keep the weight back on the heels as you transition down.
Squeeze your glutes at the top. Great work.
Remember to breathe. Excellent.
Four more. And squeeze.
And last one. Excellent job.
Starting position-- feet hip-width apart, pointed straight ahead. Shoulders drawn back to maintain good posture,
belly button sucked in. From this position, you're going to 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.
Focus. Keep that shoulder blade back as you squeeze. Release back out into the squat.
Great job. Let's finish strong. Squeeze the glute 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 OK 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.
Let's get two more. Finish strong. Last one.
Great job. Now we're going to transition to the other side. Left arm on your hip, right leg elevated.
You're going to 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.
Focus on maintaining proper alignment. Take your time. Sit into it, come up, and row.
Squeeze back. Sit into it, come up, and row one. 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.
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 toward your chest.
You ready? Let's go. Drive those knees.
Keep your core tight. Great job.
Excellent. Make sure you remember to breathe. Let's go.
Finish strong. Let's go.
5, 4, 3, 2, and 1.
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 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 5, 4, 3, 2, and 1.
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 5, 4, 3, 2, and 1.
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 toward the ceiling,
slightly shifting into your left side, and holding that position. Excellent.
And 3, 2, 1. 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 toward the ceiling,
slightly shifting to the right, and holding that right there. Excellent.
And 4, 3, 2, and 1. 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 5, 4, 3, 2, 1.
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 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Awesome session. I know these exercises aren't easy, but don't you feel great? With each workout we get closer and closer to your goal.
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