Transform You: Week 9 advanced workout
This week you’ll do steps, walking lunges and push-ups – plus a challenging new move. Blast calories with mountain climbers at the end!
Transcript
[MUSIC]
Welcome to your Week 9 Transform You workout, I'm your personal trainer, David Buer. This week you'll revisit step ups, walking
lunges and those superheroes push ups but you'll also get a new challenge with a single leg roll to tri-set kickbacks. We'll
finish that off with a certain amount of mountain climbers to really boost the heart rate and burn some serious calories. Grab
your dumbbells for this workout and as always, focus on your form and alignment, it is so key, make every single rep count. If your
form starts to slip up, cut back on the weight or the number of reps used. Make sure you challenge yourself to improve with
every single workout. You ready? [MUSIC]
The curve 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, you ready? Let's go. [MUSIC]
We're halfway there, great job. Make sure you remember to breath. [MUSIC]
And five, four, three, two, and one.
[MUSIC] Make sure the back heel remains planted, chest up sit into the \n left
and hold it, 30 seconds. Let's go. [MUSIC]
Make sure you remember to breath. [MUSIC]
We're halfway there. [MUSIC]
And five, four, three, two, and one. Great job.
[MUSIC]
Hip flex or 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.
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 three, two, one. 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 your glutes, make sure the 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 breath.
[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 four, three, two, and one. Return
back into the starting position, great job. [MUSIC]
Improving chest and shoulder flexibility 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 door way or against a steady wall. You're gonna hold this position extending
your chest out holding your shoulder blades back and gently rotating outward, holding that for 30 seconds. You ready? Let's go, you can keep
core nice and tight keep your chest out gently rotate outwards so you'll feel a light stretch on your shoulder
[MUSIC] Excellent, make sure you breath and five, four, three, two, and one. Great job. Now we're
gonna transition to the other side, chest out shoulder back gently rotate outwards getting a nice stretch on your shoulder,
hold that position for 30 seconds. [MUSIC]
Great job. Keep your 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. [MUSIC]
The step up to overhead press is a great total body exercise that focuses on your legs, core, shoulders and arms. Starting position,
feet hip width apart, toes pointed forward. Maintain a good posture by drawing your shoulder back and keeping your core tight. From this position you're gonna raise the dumbbells
up towards your shoulders, keeping them parallel to the ground, tucking the elbows in close to your body. From here you're going
to step on to the box, pushing through, pressing the dumbbells overhead, squeezing the glutes at the top before lowering them
back down to your shoulders, switching legs and lowering yourself back down to the floor, nice and controlled. That is one rep, we'll perform ten reps
on each side. You're ready? Let's go. Step, press, great job. Come down
nice and controlled, step up and press, up and press, make sure your
feet stay straight push through the box and press. Great job, keep
the dumbbells parallel to the ground core tight squeeze your glutes at the top, very important. Get full extension on the press,
focus on form, focus on position and up press. Stay nice and controlled,
get full extension, keep the core tight, form is always key.
[MUSIC]
Make sure to glance down at your feet, make sure that they're staying nice and straight. Squeeze your glutes at the top, great job.
[MUSIC] Press, we're almost there, finish strong.
[MUSIC] Last one, come up strong, press, control it down. Great job
[MUSIC]
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 gonna take your left knee, reach it towards your left arm, return it back to starting position,
take your right knee, reach it towards 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. [MUSIC]
Keep it up, keep it up. [MUSIC]
Halfway there. [MUSIC]
Keep that core tight, three more and two,
last one. [MUSIC] Great job [MUSIC]
The walking lunges are super effective way to work the lower body targeting the glutes, quads and 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 though out.
[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 gluts. Excellent.
[MUSIC] Make sure you keep your weight, or with the lead leg, maintain \n good
posture.
[MUSIC]
Excellent. Keep working with me.
[MUSIC]
Okay, let's finish strong. Pause, accelerate up. Great.
Pause, accelerate up. Great job. [MUSIC]
The single leg bent over row, into tricep kick backs, is a great way to work your arms, your shoulders, your back, your core, and
improve your balance. Starting position. Feet hip width apart, toes pointed forward, maintain good posture and a tight core. From
this position, you're gonna elevate your left leg, you're gonna bend over the hips lowering yourself down to about a 45 degree angle, row the dumbbells up squeezing the shoulder blades back,
then extend the arms so that they are parallel to the ground. Return back to starting position and repeat. We're gonna perform a total
of 12 reps on each leg. You're ready? Let's go. Elevate that leg,
bend over at the hips, we're gonna row, extend, great job. Focus
on keeping your core tight. Excellent. Maintain position, keep full extension with those dumbbells,
great job. [MUSIC]
Excellent, tap your foot if you need to maintain balance. [MUSIC] And again keep your core tight, relax the triceps at the top.
[MUSIC]
And we have two more, let's finish strong, last one. [MUSIC]
Excellent. Now we're gonna repeat the same thing on the left leg. [MUSIC]
Bend at the hips, back flat, row and extend.
[MUSIC]
Tap your toe if you need to, keep your core tight. [MUSIC]
Excellent. Keep that position. [MUSIC]
And two more. Last one. [MUSIC]
Great job. [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 gonna drive the knees forward towards your chest, [MUSIC]
and we'll perform this exercise for 60 seconds. You ready? Let's go. Drive those knees, keep your core tight, great job.
[MUSIC] Excellent. Make sure you remember to breath, let's go.
[MUSIC]
Drive those knees. Keep your core tight. Great job, excellent, make sure you remember to breath, let's go,
finish strong, let's go, five, four, three two and one, great job.
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]
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 toe pointed forward, maintain a good posture by drawing your shoulders back and keeping your core tight. From this position you're gonna raise
the dumbbells up towards your shoulders, keeping them parallel to the ground, tucking the elbows in close to your body. From here
you're going to step on to the box pushing through, pressing the dumbbells over head, squeezing the glutes at the top before lowering
them back down to your shoulders, switching legs, and lowering yourself back down to the floor, nice and controlled. That is one
rep.
Step, press. Great job. Come down nice and controlled. Step up
and press. Up and press. Make sure your feet stay straight. Push
through the box, and press. Great job. Keep the dumbbells parallel to the ground. Core tight,
squeeze your gluts at the top, very important. Get full extension on the press.
[MUSIC] Focus on form, focus on position and up press stay nice and controlled.
Get full extension, keep the core tight form is always key.
[MUSIC]
Make sure to glance down at your feet, make sure they're staying nice and straight, squeeze your glutes at the top, great job.
[MUSIC]
Press, come on we're almost there, finish strong. Last one common \n strong
press, control it down. Great job [MUSIC]
When getting into starting position focus on squeezing your glutes, tucking your belly button in, making sure that your hands are directly
below your shoulders. From this position you're gonna take your left knee, reach it towards your left arm, return it back to starting
position, take your right knee, reach it towards 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're ready? Let's
Go. Reach, reach, down, push away, excellent. Reach, reach, down,
push away, great job. [MUSIC]
Keep it up, keep it up. [MUSIC]
Halfway there. [MUSIC]
Keep that core tight. [MUSIC] Three more. [MUSIC]
And two, [MUSIC] Last one. [MUSIC]
Great job. [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. From this position you're gonna step out into a lunge. [MUSIC] 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're 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. Make sure you
keep your weight over the lead leg, maintain good posture, great
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, maintain good posture and a tight core. From this position you're gonna elevate your leg, you're gonna bend
over at the hips lowering yourself down to about a 45 degree angle, roll the dumbbells up, squeezing the shoulder blades back then extend
the arms so that they're parallel to the ground. Return back to starting position and repeat. We're gonna perform a total of 12 reps on each
leg.
We're gonna row, extend. Great job. Focus on keeping your core tight. Excellent. Maintain position. Get full extension with those
dumbbells. Great job. [MUSIC]
Excellent. Tap your foot if you need to to maintain balance. And again keep your core tight, flex the triceps at the top.
[MUSIC]
And we have two more, let's finish strong. Last one. [MUSIC]
Excellent. Now we're gonna repeat the same thing on the left leg.
Bend at the hips, back flat, row and extend.
[MUSIC]
Tap your toe if you need to. Keep your core tight. Excellent. Keep
that position. [MUSIC]
And two more. Last one. Great job.
[MUSIC]
Starting position, feet hip width apart, back flat, core tight, hands directly below your shoulder. From this position you're gonna drive
the knees forward towards your chest and we'll perform this exercise
for 60 seconds, you ready? Let's go drive those knees keep your
core tight great job. Excellent.
Make sure you remember to breath. [MUSIC]
Drive those knees, keep your core tight great job. Excellent, make
sure you remember to breath. Let's go, finish strong. Let's go.
Five, four, three, two and one. Great job.
[MUSIC]
Starting position, feet staggered, toes pointing 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 breath.
And five, four, three, two and one. 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 breath. [MUSIC]
We're halfway there. [MUSIC]
And Five, four, three, two and one. 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. 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 three,
two, one. Outstanding.
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, 30 seconds excellent. Make sure you breath.
[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 four, three, two
and one. [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 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. [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 breath. 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. Keep your shoulder back and down, gently rotate outward, keep your core tight.
[MUSIC] And ten, nine, eight, seven, six, five, four, three, two, and one.
Great job. 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. [MUSIC]
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