Transform You: Week 3 advanced workout
This week you’ll build upper body and leg strength. Do the exercises in a circuit, with minimal rest between moves.
Transcript
[UPBEAT DANCE MUSIC]
Welcome to your Week Three Transform You" workout. This week, you're going to do some combo moves that will really build upper body and leg strength.
You'll need your resistance band and a pair of dumbbells. Do all of the exercises in a circuit
with minimal rest between them, but pay close attention to your form and alignment. Make every rep count.
If your form starts to slip up, cut back on the weight or the number of reps performed. And approach each workout with my three P's--
persistence, passion, and purpose. What you do today lays the groundwork
for your success tomorrow. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
And 5, 4, 3, 2, and 1.
Great job. [UPBEAT DANCE MUSIC]
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 towards the ceiling, slightly shifting into your left side and holding that position.
Excellent. And 3, 2, 1.
Outstanding. Return back to the 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 4, 3, 2, and 1.
Return back to the starting position. Great job. [UPBEAT DANCE 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 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. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
This is a great push-up variation that works the shoulders, chest, and core. Starting position-- make sure your shoulders are directly
above your hands, hands shoulder-width apart, glutes tight, abs tight. From this position, you're going to lower yourself down
into a push-up, squeezing the shoulders back, extending back up, rotating out to the side, reaching
your arm towards the ceiling before returning back into starting position back into a push-up,
rotating to the opposite direction. Controlling it back. That's one rep.
We'll perform six reps on each side. You ready? Let's go.
Maintain control. Squeeze the shoulder blades back.
Fully extend coming out of the push up. Keep your core tight.
Great job. [UPBEAT DANCE MUSIC]
Halfway there.
Come on, stay with me. [UPBEAT DANCE MUSIC]
Last one, come on. Let's finish strong.
Great job. [UPBEAT DANCE MUSIC]
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 buttons 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. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
The floor bridge to tricep extension is a great way to target your glutes, core, and arms.
Starting position-- make sure your feet are hip-width apart, toes pointed forward, arms extended.
From this position, you will bridge your hips up, squeezing your glutes at the top, bending at the elbow,
lowering the weight, extending back up towards the ceiling, flexing your triceps before lowering your hips back down
to the ground nice and controlled. We'll perform a total of 12 reps this set. You ready?
Let's go. Up, squeeze the glutes, come down, and extend.
Great job. That's one rep. Up, come down, extend.
Squeeze those triceps. Control it back down. Up, make sure you squeeze your belly button in.
Squeeze your glutes. Squeeze those triceps at the top. And up, extend.
Great job. Up, extend, back down.
Up. Focus on your form. Back down.
Up, really squeeze. Let's finish strong.
Up. Squeeze those triceps before lowering back down.
Great job. [UPBEAT DANCE MUSIC]
Two more. Up. Extend.
Control it back down. This is the last one. Come on. Up.
Extend, control it down. Great job.
[UPBEAT DANCE MUSIC] The alternating leg reverse lunge
is one of my favorite lower body exercises that engages the glutes, hamstrings, and quads. Starting position-- shoulders drawn back, core nice and tight,
feet hip-width apart, pointed straight ahead. From this position, you're going to reach your left leg back, sit
into the right leg, push through the foot, come back up, squeezing the glutes at the top.
You're then going to transition into the right leg. Come back through.
Squeeze the glutes. We'll perform 12 reps on each side. You ready?
Let's go. [UPBEAT DANCE MUSIC] Make sure you squeeze the glutes at the top.
Make sure you do not let your knee travel past your toes
on the lead leg. Maintain proper position. Take your time in executing each one of these reps.
Focus on maintaining proper position. Great job. Focus.
Keep the core tight. Squeeze the glutes. [UPBEAT DANCE MUSIC]
Let's go. Focus, focus, focus. You're doing great.
Three more each side. Last two.
Let's finish strong. Last one right here.
Great job. [UPBEAT JUNGLE MUSIC]
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 towards your chest.
And we will perform this exercise for 45 seconds. You ready? Let's go.
[UPBEAT JUNGLE MUSIC]
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. 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.
[UPBEAT DANCE MUSIC] Are you ready for the next set?
Remember to focus on your form. That's the best way to achieve results. [UPBEAT DANCE MUSIC]
Starting position-- make sure your shoulders are directly above your hands, hands shoulder-width apart,
glutes tight, abs tight. From this position, you're going to lower yourself down into a push-up, squeezing the shoulders back, extending back
up, rotating out to the side, reaching your arm towards the ceiling before returning back
into starting position, back into a push-up, rotating to the opposite direction.
Controlling it back. That's one rep. We'll perform six reps on each side.
You ready? Let's go.
Maintain control. Squeeze the shoulder blades back.
Fully extend coming out of the push-up. Keep your core tight.
Great job. [UPBEAT DANCE MUSIC]
Halfway there.
Come on, stay with me.
Last one, come on. Let's finish strong.
Great job. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
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. [UPBEAT JUNGLE MUSIC]
Starting position-- make sure your feet are hip-width apart, toes pointed forward, arms extended.
From this position, you will bridge your hips up, squeezing your glutes at the top, bending at the elbow,
lowering the weight, extending back up towards the ceiling, flexing your triceps, before lowering your hips back down
to the ground nice and controlled. We'll perform a total of 12 reps this set. You ready?
Let's go. Up, squeeze the glutes, come down, and extend.
Great job. That's one rep Up, come down, extend.
Squeeze those triceps. Control it back down. Up, make sure you squeeze your belly button in,
squeeze your glutes, squeeze those triceps at the top. And up, extend.
Great job. [UPBEAT JUNGLE MUSIC] Up, extend, back down.
Up, focus on your form, back down.
Up, really squeeze. Let's finish strong.
Up, squeeze those triceps before lowering back down.
Great job.
Two more. Up, extend, control it back down.
This is the last one, come on. Up, extend, control it down.
Great job. [UPBEAT DANCE MUSIC]
Starting position-- shoulders drawn back, core nice and tight, feet hip-width apart pointed straight ahead.
From this position, you're going to reach your left leg back, sit into the right leg, push through the foot, come back up,
squeezing the glutes at the top. You're then going to transition into the right leg.
Come back through, squeeze the glutes. We'll perform 12 reps on each side.
You ready? Let's go. [UPBEAT DANCE MUSIC]
Make sure you squeeze the glutes at the top. Make sure you do not let your knee travel past your toes
on the lead leg. Maintain proper position. Take your time in executing each one of these reps.
Focus on maintaining proper position. Great job. Focus.
Keep the core tight. Squeeze the glutes. [UPBEAT DANCE MUSIC]
Let's go. Focus, focus, focus. You're doing great.
Three more each side. Last two.
Let's finish strong. Last one right here.
Great job. [UPBEAT JUNGLE MUSIC]
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 towards your chest.
And we will perform this exercise for 45 seconds. You ready? Let's go.
[UPBEAT JUNGLE MUSIC]
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. [UPBEAT JUNGLE 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. We will hold this position for 30 seconds.
You ready? Let's go. [UPBEAT DANCE MUSIC]
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.
And 5, 4, 3, 2, and 1.
Great job. [UPBEAT JUNGLE MUSIC]
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 3, 2, 1.
Outstanding. Return back to the 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. [UPBEAT JUNGLE MUSIC]
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 4, 3, 2, and 1.
Return back to the starting position. Great job. [UPBEAT DANCE 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 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. [UPBEAT DANCE MUSIC]
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. [UPBEAT DANCE MUSIC]
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.
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.
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