Transform You: Week 8 advanced workout

[MUSIC]

Here's your Week 8 Transform you workout. I'm your personal trainer David Buer. This week you'll work on your plank, Romanian deadlift

and roll combo, you'll also do a reverse lunge with a twist and a new push-up variation that will really hit your core. And you'll

top it off with a side squat jump sequence that will raise your heart rate I promise. Grab your dumbbells for this workout and

focus on your form and alignment, it is crucial. Make every single rep count. Sound hard? Good, because in order to improve you have

to overcome challenges. You ready? [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'll hold this

position for 30 seconds. [MUSIC]

We're halfway there, great job, make sure you remember to breathe. [MUSIC]

And five, four, three, two, and one. Come up we're gonna switch legs now.

[MUSIC] Make sure the back heel stays planted chest up, sit into the left

and hold it 30 seconds let's go. [MUSIC]

Make sure you remember to breathe we're half way there.

[MUSIC]

And five, four, three, two, and one. Great job.

[MUSIC]

Hip flex or 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 gonna 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.

[MUSIC] Make sure you keep that core nice and tight. Tuck the hips underneath

squeeze your glutes. [MUSIC] And now for a deeper stretch take your left arm reach it towards

the ceiling and slightly lean into your right leg. And five, four, three, two, and one.

Bring it back down.

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]

Now take your right arm, reach over head towards the ceiling, slightly lean into your left side and hold that. And five, four, three,

two, one. [MUSIC]

Improving chest and shoulder flexibility is essential to helping 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 gonna hold

this position extending your chest out, pulling your build the blades back and gently rotating outward. Holding that

for 30 seconds. You're ready let's go. [MUSIC]

And keep your core nice and tight, keep your chest out gently rotate outward

so you feel a light stretch on your shoulder. [MUSIC]

Excellent, make sure you breathe. And five, four, three, two, and one. Great job. Now

we're gonna 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]

Great job. Shoulder back and down, gently rotate outward keep you core tight, great job.

[MUSIC] And ten, nine, eight, seven, six, five, four, three, two, and one. Great job.

[MUSIC]

The plank, is one of my favorite core exercises. Starting position,

make sure your feet are hip width apart, toes pointed forward Make sure that your elbow is directly below your shoulders, squeeze

your glutes, suck your belly button in. We'll hold this position for a five count before releasing back down, that is one rep. We'll

perform 12 reps this set. You're ready? Let's go. And two

one. Excellent. Back up, squeeze, five, four, three, two, and one. And back down, great

job. And up, really squeeze, four, three, two, and one. Back down, stay nice and

controlled. And five, four, three, two, and one. Back down. Come on, stay with me. And

up, five, four, three, two, and one. And up, five, four, three, two, and one. You're doing great come

on maintain that intensity and focus. And up. Five, four, three, two, and one. And

up.

And up. Five, four, three, two, and one. Almost there come on. Five, four, three, two, and one. Two

more. Five, four, three, two, and one. Last one, make sure you stay in good position.

Five, four, three, two, and one. Great job. [MUSIC]

The reverse lunge with twist is a phenomenal lower body exercise that puts extra emphasis on your core and shoulders.

Feet hip width apart, pointed straight ahead, core nice and tight, dumbbell aligned with your shoulders parallel to the ground, elbows

tucked in, towards your body. From this position, you're gonna reach your left leg back, sitting into a lunge making sure that your

knee doesn't travel past your toes, extending the arms in front, rotating to the right side, returning back to the starting position,

bringing the dumbbell in and pulling the hips through squeezing your glutes at the top. That is one rep. We'll perform 12 reps on

each side. [MUSIC]

Extend out, rotate, bring it back. Excellent. Now the right leg back, sit into it, extend out, rotate, bring it back. Great keep

it up. Extend out, rotate, bring it back. This is a very challenging

exercise so focus on form, it's crucial. Rotate bring it back come up.

[MUSIC] Make sure that your knee doesn't travel past your toes, keep your core

tight, excellent. [MUSIC]

Make sure you squeeze your glutes at the top. [MUSIC] Great job.

[MUSIC] Focus.

[MUSIC]

We're almost there. [MUSIC]

Three more. [MUSIC]

Two more. [MUSIC]

Focus. [MUSIC] last one.

[MUSIC] Excellent.

[MUSIC] The Romanian deadlift into dumbbell roll was one of my favorite

ways to target the back, glutes and hamstrings. When getting into starting position focus on maintaining a good posture, feet hip

width apart pointed straight ahead, shoulders back, glutes tight, belly button sucked in. From this Position you're going to lower

the dumbbells by bending at the waist, reaching your butt back, slightly past the knees. From this position you're going to retract

your shoulders pulling the dumbbells up squeezing your shoulder blades back before releasing the dumbbells back down and pulling

the hips through squeezing the glutes at the top. We're gonna perform 12 reps of this exercise. [MUSIC]

Excellent. [MUSIC]

Great job. Halfway there. [MUSIC]

Focus on squeezing those shoulders back, squeezing the glutes, keeping that core nice and tight.

[MUSIC]

Last two. Come on finish strong. [MUSIC] Last one. Excellent. Great job.

[MUSIC]

The cross body push-up is a challenging exercise that will really engage your core, shoulders, arms and chest. When getting into

starting position make sure that your hands are directly below your shoulders. Make sure that your belly button is sucked in core tight, squeeze your glutes. From this position you're

gonna take your left leg, reach it across to your right arm, pause, bring it back, take your right leg reach it across to your left

arm, pause, bring it back and come down into push-up position. We'll perform this for 12 reps.

Reach, reach push-up. Reach, reach, push-up. Great job keep it

up. [MUSIC]

Halfway there. [MUSIC]

Keep it up. [MUSIC] Last two.

[MUSIC] And last one. [MUSIC]

Great job. [MUSIC]

The side to side Squat jump is a dynamic way to work your lower body, burn some serious calories and get your heart rate up. Starting

position. Feet hip width apart, toes pointed forward, shoulders back, core tight as always.

From here we're gonna jump to the side land softly and return back to starting position. We'll perform this movement for 30 seconds.

You ready? Let's go. [MUSIC]

Great job. Focus on keeping your feet straight, pulling your hips through, maintaining a tight core, half way there,

come on, work with me. [MUSIC]

Come on, let's finish strong. Five, four, three, two, and one. Great job. You're

feeling it? Take a quick 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. [MUSIC]

Are you ready for a second set? Remember to focus on your form, that's the best way to achieve results. [MUSIC]

Starting position. Make sure your feet are hip width apart, toes pointed forward, make sure that your elbows

Elbow is directly below your shoulders, squeeze your glutes, suck your belly button in. We'll hold this position for a five count,

before releasing back down. That is one rep. We'll perform 12 reps this set.

[MUSIC] And two, one. [MUSIC] Excellent. Back up. Squeeze five, four, three, two, one. And back

down. Great job. And up really squeeze four, three, two, one. Back

down stay nice and controlled. Five, four, three, two, one. Back

down stay with me. And up five, four, three, two, one. And up five,

four, three, two, one. You're doing great come on maintain that intensity and focus. And

up five, four, three, two, one. And up five, four, three, two,

one. And up Five, four, three, two, one. Almost there come on.

Five, four, three, two, one. Two more. Five, four, three, two,

one. Last one. Make sure you stay in good position. Five, four,

three, two, one. [MUSIC]

Starting position. Feet hip width apart, pointed straight ahead. Core nice and tight,

dumbbell aligned with your shoulders parallel to the ground, elbows tucked in towards your body. From this position you're gonna reach

your left leg back, sitting into a lunge making sure that your knee doesn't travel past your toes, extending the arms in front,

rotating to the right side, returning back to the starting position, bringing the dumbbell in and pulling the hips through squeezing

your glutes at the top. That is one rep. We'll perform 12 reps on each side.

[MUSIC] Extend out, rotate, bring it back. Excellent. Now the right leg

back. Sit into it, extend out, rotate, bring it back. Great.

Keep it up. Extend out, rotate, bring it back. This is a very challenging

exercise, so focus on form, it's crucial. Rotate, bring it back,

come up. [MUSIC]

Make sure that your knee doesn't travel past your toes. Keep your core tight. Excellent.

[MUSIC]

Make sure you squeeze your glutes at the top. [MUSIC] Great job.

[MUSIC] Focus. [MUSIC]

Almost there. [MUSIC]

Three more. [MUSIC]

Two more. [MUSIC]

Focus. Last one. [MUSIC]

Squeeze your glutes at the top. [MUSIC]

Excellent. [MUSIC]

When getting into starting position focus on maintaining a good posture feet hip width apart pointed straight ahead, shoulders back, glutes tight, belly button sucked in. From this position,

you're going to lower the dumbbells by bending at the waist, reaching your butt back, slightly past the knees. From this position you're

going to retract your shoulders, pulling the dumbbells up, squeezing your shoulder blades back, before releasing the dumbbells back

down and pulling the hips through, squeezing the glutes at the top. We're gonna perform 12 reps of this exercise.

[MUSIC]

Excellent. [MUSIC]

Great job. Halfway there. [MUSIC]

Focus on squeezing those shoulders back, squeezing the glutes, keeping that core nice and tight.

[MUSIC]

Last two, come on, finish strong. Last one. [MUSIC]

Excellent. Great job. [MUSIC]

When getting into starting position, make sure that your hands are directly below your shoulders, make sure that your belly button

is sucked in, core tight, squeeze the glutes. From this position you're gonna take your left leg, reach it across to your right arm, pause, bring it back, take

your right leg, reach it across to your left arm, pause, bring it back and come down into push-up position. We'll perform this

for 12 reps. You ready? Let's go. Reach, reach, Push up. Reach,

reach, push up.

[MUSIC]

Halfway there. [MUSIC]

Keep it up. [MUSIC]

Last two. [MUSIC] And last one. Great job.

[MUSIC]

Starting position. Feet hip width apart, toes pointed forward. Shoulders back, core tight as always. We're gonna sit down into a squat position.

From here we're gonna jump to the side land softly and return back to starting position. We'll perform this movement for 30 seconds.

You ready? Let's go. [MUSIC]

Great job. Focus on keeping your feet straight, pulling your hips through, maintaining a tight core. Halfway there come on work with

me. Come on let's finish strong. Five, four, three, two and one. Great

job. [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'll hold this position for 30 seconds.

[MUSIC]

We're half way there. Great job. Make sure you remember to breathe. [MUSIC]

And five, four, three, two, and one. Come up, we're gonna switch legs now.

[MUSIC] Make sure the back heel stays planted, chest up, sit into the left,

and hold it, 30 seconds. [MUSIC]

Make sure you remember to breathe. [MUSIC] We're halfway there.

[MUSIC]

And five, four, three, two and one. Great job.

[MUSIC] Starting position. Make sure your feet are pointed straight ahead.

Make sure that your knee doesn't pass your toes. You're gonna 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.

[MUSIC] 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 five, four, three, two and one. Bring it back down. Excellent

job. Now we will switch legs. [MUSIC] Make sure you tuck your hips underneath, squeeze your glutes, suck

your belly button in. Make sure your feet stays straight, draw your shoulders back, maintain good posture, we'll hold this position

for 30 seconds. [MUSIC]

Now, take your right arm, reach over head towards the ceiling, slightly lean into your left side, and hold that. And five, four, three,

two, one, great job. [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 steady wall. You're gonna

hold this position extending your chest out, pulling your shoulder blades back, and gently rotating outward, holding that for 30 seconds.

You're ready? Let's go. [MUSIC]

Keep your core nice and tight. Keep your chest out, gently rotate outward so you feel a light stretch on your shoulder.

[MUSIC] Excellent. Make sure you breathe. And five, four, three, two, one.

Great job. Now we're gonna 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] Great job. Keep the shoulder back and down. Gently rotate outward

keep your core tight. Great job. [MUSIC]

And ten, nine eight, seven, six, five, four, three, two and one.

Great job. Awesome session. I know these exercise aren't easy but don't you feel great? With each workout we get closer and closer

to your goal. Now get some rest and I'll see you see you for the next workout. [MUSIC]