Transform You: Week 2 intermediate workout
You’ll try new variations of squats, rows, lunges and push-ups, plus jumping jacks to boost your heart rate. Let’s go!
Transcript
[MUSIC PLAYING]
Welcome to week 2 of your Transform You workout. You're probably feeling muscles that you didn't even know you had.
That's great. This week, we'll build on last week's success with new variations of squats, rows, lunges, and push-ups.
You'll add a few sets of jumping jacks in the mix as well to boost your heart rate. For equipment, grab your resistance band
and a pair of dumbbells. No dumbbells handy? No problem. You can use water bottles. Keep the tempo for most of these moves nice and slow.
Really focus on your form. Make every rep count. If you feel like your form is slipping, back off on the number of reps.
If it feels like hard work, it is. Nothing worth accomplishing comes easy. [MUSIC PLAYING]
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. [MUSIC PLAYING]
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 in to the left and hold it. 30 seconds, let's go.
[MUSIC PLAYING]
Make sure you remember to breathe.
We're halfway there.
And 5, 4, 3, 2, and 1, great job.
[MUSIC PLAYING]
Hip flexor flexibility is essential to maintain proper posture, form, and alignment during our exercises.
Starting position, make sure your feet are pointed straight ahead.
Make sure that your knee doesn't pass your toes. You're going to 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.
You ready? Let's go.
Make sure you keep that core nice and tight. Tuck the hips underneath. Squeeze your glutes.
And now for a deeper stretch, take your left arm, reach it towards the ceiling, and slightly lean
into your right leg. And 5, 4, 3, 2, and 1.
Bring it back down, excellent job. Now we will switch legs.
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 PLAYING]
Now take your right arm. Reach overhead towards the ceiling. Slightly lean into your left side and hold that.
And 5, 4, 3, 2 1, 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. [MUSIC PLAYING]
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 Squat to Overhead Press is one of my favorite total body exercises that engages the glutes, the hamstrings,
the quads, core, shoulders, and arms. Starting position, shoulders drawn back.
Feet hip-width apart, pointed straight ahead. Glutes tight, belly button drawn in. We're going to bring the dumbbells up to our shoulders,
making sure that they're parallel to the ground. Elbows drawn in towards our chest. From this position, we're going to sit into a Squat position.
Extend up towards the ceiling into a press, squeezing our glutes at the top before returning back
into starting position. We'll perform 12 reps this set. Are you ready?
Let's go. Great job.
Sit into it and extend up. Remember to squeeze the glutes at the top. Keep the core tight to stabilize the spine.
Keep your weight distributed evenly in your foot. Push your butt to the rear.
Extend up, great job.
Focus on your form. Keep that core tight.
Two more to go. Last one, excellent.
[MUSIC PLAYING] 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.
4, 3, let's finish strong, 2, and last one.
Squeeze, great job.
The Side Lunge is a great all-around lower body exercise. Starting position, feet hip-width apart,
toes pointed forward. Maintain a good posture by drawing your shoulders back and keeping a nice tight core.
We'll step out to the left, sitting into position, making sure that your trail leg stays nice and straight.
Push off back into starting position. That will be one rep. We'll perform 12 reps each side.
You ready? Let's go. Step out. Sit in. Make sure your trail leg stays nice and straight.
Push off, back into position. [MUSIC PLAYING]
Great job. Make sure you keep that trail leg straight.
Keep your core tight.
Sit into each one. Maintain control.
Focus.
Push those hips back. Great job. Come on, let's finish strong.
Keep that core tight. Come on. Two more, great job.
Come on. Stay with me. Focus on that form. Last one each side.
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, feet hip-width apart. Squeeze your glutes. Suck your belly button in.
You're going to lower yourself down towards the floor, squeezing the shoulder blades back before extending all the way up through the shoulder blades.
That is one rep. We'll perform a total of 12 reps. You ready? Let's go.
Control it down and extend. Control it down and extend.
Great job, come on. Squeeze and extend.
Focus on squeezing the shoulder blades back at the bottom, extending through the shoulder blades. Push through the floor as hard as you can.
Two more, come on, finish strong. Push away. Last one, keep those glutes tight.
Come on. Stay with me. Great job.
Jumping Jacks are a great way to get your heart rate up and burn some serious calories.
Starting position, feet hip-width apart, pointed straight ahead. From here, we're going to jump out,
extending arms overhead and returning back into starting position. Let's do 15 reps of this.
You ready? Let's go.
10 more, 10, 9, 8. Stay light on your feet. 7, 6, 5, 4, 3, 2, and 1, great job.
What a great start. I bet you need to take a breather. So take a 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 PLAYING]
Are you ready for a second set? Remember to focus on your form. That's the best way to achieve results.
Starting position, shoulders drawn back, feet hip-width apart, pointed straight ahead. Glutes tight, belly button drawn in.
We're going to bring the dumbbells up to our shoulders, making sure that they're parallel to the ground. Elbows drawn in towards our chest.
From this position, we're going to sit into a Squat position. Extend up towards the ceiling into a press,
squeezing our glutes at the top before returning back into starting position. We'll perform 12 reps this set.
You ready? Let's go. Great job, sit into it and extend up.
Remember to squeeze the glutes at the top. Keep the core tight to stabilize the spine.
Keep your weight distributed evenly in your foot. Push your butt to the rear.
Extend up, great job.
Focus on your form. Keep that core tight.
Two more to go, last one.
Excellent, great work. [MUSIC PLAYING]
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, 4, 3, let's finish strong, 2, and last one.
Squeeze. Great job.
Starting position, feet hip-width apart, toes pointed forward. Maintain a good posture by drawing your shoulders back
and keeping a nice tight core. We'll step out to the left, sitting into position, making sure that your trail leg stays nice and straight.
Push off back into starting position. That will be one rep. We'll perform 12 reps each side.
You ready? Let's go. Step out. Sit in. Make sure your trail leg stays nice and straight.
Push off, back into position. [MUSIC PLAYING]
Great job. Make sure you keep that trail leg straight.
Keep your core tight.
Sit into each one. Maintain control.
Focus.
Push those hips back. Great job. Come on, let's finish strong.
[MUSIC PLAYING]
Keep that core tight. Come on. Two more, great job.
Come on. Stay with me. Focus on that form. Last one each side.
Great job.
Starting position, make sure your shoulders are directly over your hands, feet hip-width apart.
Squeeze your glutes. Suck your belly button in. You're going to lower yourself down towards the floor, squeezing the shoulder blades back
before extending all the way up through the shoulder blades. That is one rep. We'll perform a total of 12 reps.
You ready? Let's go. Control it down and extend.
Control it down and extend. Great job. Come on. Squeeze and extend.
Focus on squeezing the shoulder blades back at the bottom, extending through the shoulder blades. Push through the floor as hard as you can.
[MUSIC PLAYING]
Two more, come on, finish strong. Push away. Last one, keep those glutes tight.
Come on. Stay with me. Great job.
Starting position, feet hip-width apart, pointed straight ahead. From here, we're going to jump out,
extending arms overhead and returning back into starting position. Let's do 15 reps of this.
You ready? Let's go.
10 more, 10, 9, 8. Stay light on your feet. 7, 6, 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. [MUSIC PLAYING]
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 in to the left and hold it. 30 seconds, let's go.
Make sure you remember to breathe.
We're halfway there. [MUSIC PLAYING]
And 5, 4, 3, 2, and 1, great job.
Starting position, make sure your feet are pointed straight ahead.
Make sure that your knee doesn't pass your toes. You're going to 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.
You ready? Let's go.
Make sure you keep that core nice and tight. Tuck the hips underneath. Squeeze your glutes.
And now for a deeper stretch, take your left arm, reach it towards the ceiling, and slightly lean
into your right leg. And 5, 4, 3, 2, and 1.
Bring it back down, excellent job. Now we will switch legs.
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 PLAYING]
Now take your right arm. Reach overhead towards the ceiling. Slightly lean into your left side and hold that.
And 5, 4, 3, 2, 1, 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. [MUSIC PLAYING]
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. 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. [MUSIC PLAYING]
exercise fitness
Browse videos by topic categories
A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
X
Y
Z
ALL