Transform You: Week 8 intermediate workout

[MUSIC]

Here's your week 8 Transform YOU workout. I'm your personal trainer David Buer. This week you will really challenge yourself

with walking lunges, a squat row combo, bicep curls to overhead press and even Romanian dead lifts. You'll also add side squat

jumps that will really challenge your lower body. Sound hard? Good, because in order to improve, you have to overcome some challenges.

You need your resistance band and dumbbells for this workout. For all exercises, focus on form and alignment. Make every single

rep count. If your form starts to slip, cut back on the number of reps. 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 will hold this position for 30 seconds. You ready?

Let's go. [MUSIC]

We are halfway there great job, make sure you remember to breathe [MUSIC]

And 5, 4, 3, 2, and 1. come up we are gonna switch legs

now [BLANK_AUDIO] 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 [MUSIC] We

are halfway there [MUSIC]

And 5, 4, 3, 2, and 1. Great job

[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 gonna slightly shift to your left leg, tuck in your hips underneath squeezing your right glute while

maintaining good posture. We're gonna hold this position for 30 seconds. Make sure you do not allow your lead knee to travel past

your toes. [MUSIC]

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. 3,

2, 1. Outstanding, return back to starting position, great job.

On the other side now, we're gonna 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 glute, 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

[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 starting position, great job. [MUSIC] Improving

chest and shoulder flexibility is essential to help you maintain proper perform and posture. Starting position hip-width apart, toes

pointed straight ahead, position your arm at a 90 degree angle in a doorway or against a sturdy wall. You are gonna 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. 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 5, 4, 3,

2, 1. 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're ready, let's go [MUSIC]. Great job, keep the shoulder back and down, gently rotate

outward, keep your core tight, great job. [MUSIC]

And 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.

Great job. [SOUND] 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, from this position you're gonna 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. [MUSIC] And

come up, excellent, make sure you maintain control, take your time, focus on excellent execution on every single one of these.

[MUSIC] And come up, great job. [MUSIC]

Keep the core tight. Squeeze the glutes, excellent. Make sure you keep your weight over

the lead leg. Maintain good posture, great job.

[MUSIC]

Excellent. Keep working with me [MUSIC]

[MUSIC]

Okay, let's finish strong. Pause. Accelerate up. Great. Pause, accelerate

up. [MUSIC] The squat to row is an excellent way to engage your legs, core and

back along with the improving your posture. Starting position, feet, hip-width apart, toes pointed forward. From here, you're

gonna 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.

[MUSIC] Squeeze. [MUSIC] Squeeze. We're halfway there. Come on. Let's finish strong.

Squeeze. Squeeze. Last 3, and 3, 2, and last 1. Great

job. [MUSIC] The bicep curl to overhead press is

an effective way to target your shoulders, arms and engage the core.

Starting position, feet hip-width apart, toes pointed forward. Maintain a good posture by drawing your shoulders back, sucking

your belly button in. From this position we're gonna curl the dumbbells up towards the shoulders then press overhead toward the ceiling.

Squeeze your glutes, keep your core tight, bring the dumbbells back down towards your shoulder and return them back to starting position.

To perform a total of 12 reps this set. You ready? Curl and press.

Excellent. Make sure you maintain control throughout, and press.

Great job, keep the core tight, squeeze the glutes.

[MUSIC] Curl and press.

[MUSIC] Curl and press, great job. Stay focused, maintain position and press.

We're halfway there, 6 more. And press, great job. We're working,

come on. And press. Excellent. And press. Last 3, that's 3,

2, and 1. Control it down, great job.

[MUSIC]

The Romanian dead lift 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 gonna 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 1 rep.

[MUSIC]

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. [MUSIC]

Remember to breathe. [MUSIC] Excellent.

[MUSIC] 4 more. And squeeze

[MUSIC]

And last 1. [MUSIC] Excellent job.

[MUSIC] The side to side squat jump is a dynamic way to work your lower

body get you heart rate up and burn some serious calories. Starting

position feet hip-width apart toes pointed forward, chest out, shoulders back we gonna lower ourselves down into a squat position, we're

gonna jump to the side landing softly, we're gonna hold this for a 5 count before returning back to starting position for another

5 count hold, we'll perform this for 12 reps in each direction you ready? let's go. 5, 4, 3, 2, 1. 5, 4

3, 2, 1.

5, 4, 3, 2, 1. 5, 4, 3, 2, 1. 5, 4, 3,

2, 1. 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. 5,

4, 3, 2, 1. 5, 4, 3, 2, 1. Great job. Come on.

5, 4, 3, 2, 1. 5, 4, 3, 2, 1. 5,

4, 3, 2, 1. Come on, work with me. 5, 4, 3, 2, 1. 5, 4,

3, 2, 1. Great job, come on. 5, 4, 3, 2, 1.

5, 4, 3, 2, 1. Come on.

Almost there. 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. Come on. 5, 4, 3,

2, 1. Last 1. 5, 4, 3, 2, 1. Great job, come on. 5, 4, 3, 2, 1. Last 2. 5, 4, 3, 2,

1. Come on. 5, 4, 3, 2, 1. Last 1. 5, 4,

3, 2, 1. Finish strong. 5, 4, 3, 2, and 1. Great work. You feeling it? Take

a quick break no more than 2 minutes, grab some water and do it again, pause this video and press play when you are 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 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 are gonna 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 through out, take your time, you ready?

Let's go [MUSIC]

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. [MUSIC]

Keep the core tight, squeeze the glutes. Excellent.

[BLANK_AUDIO] Make sure you keep you weight over the lead leg. Maintain good posture.

Good job [MUSIC]

Excellent. Keep working with me [MUSIC]

Okay, let's finish strong. Pause, accelerate up. Great. Pause, accelerate

up. [MUSIC]

Starting position, feet hip-width apart, toes pointed forward. From here you're gonna 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.

We're halfway there come on, let's finish strong. Squeeze [SOUND]

Squeeze. Squeeze, last 3, And 3.

[SOUND] 2, and last 1. Great job.

[MUSIC] Starting position, feet hip-width apart, toes pointed forward. Maintain

a good posture by drawing your shoulders back, sucking your belly button in. From this position we're gonna crawl dumbbells up towards the shoulders, then press overhead toward the ceiling. Squeeze

your glutes, keep your core tight, bring the dumbbells back down towards your shoulders and return them back to starting position.

We perform a total of 12 reps this set. Ready? Let's go. Curl and press. Excellent. Make sure you maintain

control throughout and press. Great job, keep the core tight, squeeze

the glutes, excellent. [MUSIC] Curl, and press, curl and press, great job, maintain position and press,

we're halfway there, six more, press. Great job. We're working

come on, and press, excellent.

[MUSIC] 2.

[MUSIC] and 1. Control it down, great job. [MUSIC] 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 gonna 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 rep this set [MUSIC] 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.

4 more and squeeze [MUSIC] And last 1. [MUSIC] Excellent

job. [MUSIC] Starting position, feet hip-width apart, toes pointed

forward, chest out, shoulders back. We are gonna lower ourselves down into a squat position, we are going to jump to the side landing

softly. We are gonna hold this for a five count, before returning back to starting position for another five count hold, we will

perform this for 12 reps in each direction, you ready? Let's go 5, 4, 3, 2, 1.

5, 4, 3, 2, 1. 5, 4, 3, 2, 1. 5, 4, 3,

2, 1. 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. 5,

4, 3, 2, 1. 5, 4, 3, 2, 1. 5, 4, 3,

2, 1. 5, 4, 3, 2, 1. Great job, come on. 5, 4, 3, 2, 1. 5, 4, 3,

2, 1. 5, 4, 3, 2, 1. Come on, work with me. 5, 4, 3, 2, 1. 5,

4, 3, 2, 1. Great job, come on. 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. Come

on.

5, 4, 3, 2, 1. Come on. 5, 4, 3, 2, 1. Last 1. 5, 4, 3, 2, 1.

Great job, come on. 5, 4, 3, 2, 1. Last 2. 5, 4, 3, 2, 1. 5,

4, 3, 2,1. Last 1. 5, 4, 3, 2, 1. Finish strong. 5, 4, 3, 2, 1. Great work.

[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]

[MUSIC]

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

And 5, 4, 3, 2, and 1. Come up we're gonna switch legs now 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 halfway there.

[MUSIC] [MUSIC]

And 5, 4, 3, 2, and 1. Great job.

[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

gonna slightly shift to your left leg, tucking your hips underneath, squeezing your right glute while maintaining good posture. We're

gonna hold this position for 30 seconds. Make sure you do not allow your lead knee to travel past your toes.

[MUSIC] Excellent job. [MUSIC]

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 your position. Excellent. And 3,

2, 1. Outstanding. Return back to starting position.

On the other side now we're gonna 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.

[BLANK_AUDIO]

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 starting position, 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

the 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.

[MUSIC] Again 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. [MUSIC] And 5, 4, 3, 2, 1. 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. Are you ready?

Let's go. [BLANK_AUDIO]

Great job. keep the shoulder back and down gently rotate outward

keep your core tight. great job. [BLANK_AUDIO]

And 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Great

job, awesome session. I know this exercises aren't easy, But don't you feel great, with each workout we get closer and closer to your

goal. [MUSIC]