- 6/21/2025
Category
🛠️
LifestyleTranscript
00:00Welcome to the two-week transformation day one. Let's get the knees up into the hands. Day one
00:07Gotta start somewhere. You've got to start somewhere and day one is a good place to start but this workout plan is tough
00:14It's TWT two-week transformation
00:1630 minutes a day. That's the good news. What's the bad news?
00:20It's us
00:22Well, that's some bad news. The real bad news is it's intense. We've got cardio. We've got
00:29Resistance resistance hamstrings
00:31Yeah, we're covering you all today today's workout. I'm doing the cardio section
00:35You're gonna do the cardio and I'm gonna do the resistance and you're gonna do all of it and
00:41It's gonna be a lot of fun isn't it? Yeah, or is it?
00:43Yeah, is that right?
00:44Is that my first lie of the day? It's gonna be quite a lot of lies probably
00:51So you're gonna need some weights aren't you for the resistance areas and then you're also gonna need water
00:55Yeah, have some weights get some dumbbells as well
00:58I want us to dip and reach down that way and some water and a towel
01:04My brain is frazzled today. I know what's coming. See I know the workout. I know it's not gonna be easy
01:12breathe
01:14I know it's not gonna be easy
01:17Dipping a little lower now
01:19Getting the wall through the body getting the mind prepared now 30 short minutes step
01:27Getting some lateral warmth
01:29Okay, so my first section is gonna be split up into three sets of 30 seconds, okay of cardio of cardio
01:37Yeah, okay, then you're gonna take over with resistance and then I'm back into my cardio. Yes, and then we're gonna kind of run that
01:44Aren't we we got a little surprise at the end we do we'll keep it surprised
01:52Keep breathing now
01:54So really now you should be feeling good and warm
02:00Okay exercise we've got touch and raise then we're gonna come down into pulses and then we're gonna go into
02:07Squat and knee and it's 30 seconds of each one. 30 seconds of each. Yes. Are you ready for this? Let's do it. TWT
02:14three
02:16Two one
02:19Get those fingers down to the floor and reach high
02:24So you can like me not go the whole way down. It's just this tough
02:31Especially if you've got restrictions in your lower back
02:36Calls got to be strong keep them shoulders proud. Well done
02:42Keep going
02:44Hold it down here and pulse it some more little pulses good way back into your heels get the chest up shoulders back and down
02:58This is where the intensity builds up like burning. Yeah feeling that
03:03Come on
03:05Well done all the way through
03:08I'm ready for squat knee
03:10I'm ready for squat knee
03:16Let's go
03:18Sorry, I'm taking the other knee over that's it push knees up high
03:23Good breathe into it squat down in the middle. Come on
03:27Come on
03:39Well done working through
03:41I'm ready for squat knee
03:47Oh
03:49That was the start
03:50That was the start
03:51You're kidding me get your weights guys
03:53You want your dumbbells
03:56We're doing bent over rows
03:58Coming into position
04:00Breathing deep
04:01Let's go
04:04Squeezing through the rhomboids
04:06Work in the back
04:07Work in the back
04:08Let me show you how that works Alex turn around keep going
04:11Here
04:12This is where we're working
04:14On the spine
04:15Working through the rhomboid muscles
04:17Here
04:18Really squeeze them
04:19Really
04:20Work them
04:21I'm coming back in
04:25Squeeze
04:26Squeeze
04:27Squeeze
04:28Come on
04:29Work it through now
04:30Work
04:31Push
04:32Push
04:39Remembering to breathe
04:41It's high reps
04:42High strength
04:43High strength
04:52Okay
04:53Weights down
04:55Back into your cardio section you have got star jumps
04:59Yeah
05:00Then you've got punches
05:01And then you've got star jump punches
05:03This one's tough
05:04Get yourselves ready
05:05I'm doing the low impact
05:06Three
05:07Two
05:08One
05:09Let's go
05:11And we're off
05:13Well done
05:14So you can do both hands or one
05:15Up to you
05:17Core engaged
05:19Focus in
05:21Big energy
05:22Good
05:23Little more
05:24Push
05:25Push
05:26Come
05:27Digging in now
05:28Well done
05:29Zoom off
05:30Punch it out
05:31Big power
05:32Come on
05:33Come on
05:34Cross strong
05:35Straight down the pipe
05:36Ah
05:37Straight down the pipe
05:38Straight down the pipe
05:39Down the line
05:40Come on
05:41Determination
05:42Desire
05:43Thrive
05:44Here we go
05:45You have star jump punches coming next in three, two, let's go
05:46Push
05:47Push
05:48That's it
05:49Big jump, big punch
05:50Push
05:53Push
05:54Push
05:55Push
05:56Push
05:57Push
05:58Push
05:59Step
06:00and faster
06:01Walk
06:02Push
06:11Push
06:12Push
06:13Push
06:14Push
06:15Push
06:16Come on
06:17Come on
06:18I'm sweating. I'm working. I'm driving. Feeling good. Come on. Well done. Good choices, Alex.
06:44A sip of water if you need it. What have we got? Kind of. We're going to come onto the mat. We've got flies. Lying back. Chest flies. Big breath. Let's go.
06:56So control the chest. Squeezing the chest. Keep the tension on. Don't let gravity help
07:12you. Control the muscle against gravity. That's both directions. Work. Work. Work. Core strong.
07:29Almost there now. Big effort. You feel that chest. It's getting strong.
07:34Keep the shoulders proud. It's counterintuitive, but it works. Draw them back. Use the chest.
07:42Almost there. Relentless. Whoa.
07:48Okay. Bring yourselves up slowly. You have knee repeaters. We're going to concentrate and isolate one leg.
07:55And then we're going to finish it off with a lunge pulse. Thanks, Alex. Core strong.
08:04Left leg's going to be your repeater this time. That arm is going to drive down. Two, one. Here
08:12we go. Pull. Pull. Good. If you want to add a little jump, go ahead. Just increasing the intensity
08:22through that supporting leg. Remember you're using the abs.
08:27Pull. Drive. Pull. Work.
08:37Stay strong. Come on. Come on. No more.
08:41Feeling that front leg. Front leg. Think front leg. That's where all of the isometric tension
08:47is. P and abs. Quads. Glutes. Hands. Abs.
08:54Okay. Back leg stays back. Come down into that lunge. Good. You can place your hands on your
09:00hip. Have them down by your side. A little lower. Keep the shoulders back. Come on. Chest proud.
09:07Well done. Other side. You ready? Let's go. Pull. Pull. Add that jump in. Only if you want
09:17to. But come on. Give me everything you've got. This is day one. Come on. You've got it.
09:24You're strong. You're powerful. Drive. Drive. Focus in now. Exercise is in the mind. It's not where
09:36your body can take you. It's where your mind will take you. Come on. Stay. Stay.
09:43You've got it. Feel the abs. Feel the tension.
09:49There we are. Quick transition. Keep breathing. There we are. Awesome. Come on. Lift it up.
10:10lift it up all good choices to kill your husband Alex get your weight just one
10:18weight that's all you'll need how to get rid of your husband in three short
10:24minutes core tight three oh two one here one two and up this is working the
10:32whole body very much so here the weight the heaviness of the weight is going to
10:39dictate the difficulty but get the form right first shoulders proud be brave
10:48you choose what you can but first and foremost make sure you're getting all the
10:55reps in focus focus come on pick it up now shoulders core glutes
11:08hands quads arms who's almost there
11:19ah
11:23you didn't have to do that Alex I felt like it's an old hey man trick masters of the
11:29universe you won't remember that
11:31why am I a master she-ra wasn't it huh she-ra she-ra not ra she-ra she-ra it's not very frightening
11:44here you are today working out with a rubbish he-man and she-ra
11:51let's get us all behind the camera there you go you got it
11:56oh come on keep it working drive come on focus
12:06work work work work dig dig
12:15oh
12:16ha
12:17gah
12:19what have you got side step for you low and controlled I'm gonna do your jump you ready
12:29good for you off we go good try and travel the length of your mat
12:40we're gonna have a little break before we pick up the intensity a little more
12:44bring it up here tap tap how are you gonna bring up the intensity then I'm gonna do shoulder press
12:51okay I'm just gonna jump a little higher like we need more intensity that's what we're lacking
12:58you ready off we go push push
13:08good come on guys a little more from you lower
13:18ha ha ha ha ha ha ha ha ha ha
13:24come on
13:28you're there
13:29ha ha ha
13:33okay
13:34get one weight
13:36just one weight
13:37don't take two
13:38we've got
13:40squat and chest raise
13:42go
13:43important to control this
13:45don't swing
13:46yeah
13:48engage the core
13:50sit as low as you can
13:52use the chest
13:54and the hips to lift that weight forwards
13:58the glutes driving hard
14:01breathe breathe breathe
14:03never forget to breathe
14:07stay with it
14:09stay the pace
14:11stay strong
14:12hey
14:13there
14:14come on
14:15come on
14:16come on
14:17work
14:20focus
14:21focus
14:22focus
14:23focus
14:25almost there
14:27strength
14:28desire now
14:29push
14:30push push push push
14:45oh that'll go
14:47wow
14:49get your towel
14:50we're straight back into the star aren't we Alex
14:52touch and wave
14:53touch and wave
14:55pause button's your friend believe me
14:58my wife's watching so i have to carry on
15:02you know what you're doing
15:04down
15:05good
15:07so first one was like a test run
15:09come on guys
15:10you can do it
15:11you know what's coming
15:12there's no surprises here
15:14all the way down
15:15push
15:16come on
15:17just a little increase in energy
15:22well done
15:24good
15:26okay
15:27pulse it
15:28come on Daniel
15:29let's go
15:44way back into the hill
15:46chest up
15:50keep breathing
15:52come on
15:53come on
15:54come on
15:55push
15:57push
15:58you got it i know you got it
15:59you can you will
16:05knee
16:06down
16:08pull
16:09the legs are burning
16:11that's what we want
16:13that's what we came for
16:14come on
16:15little higher
16:17little lower
16:18through the squad
16:27so close to the end
16:31finish this one off
16:33finish it off
16:34come on
16:38oh wow
16:39that's brutal
16:40that's brutal
16:42let's TWT
16:44i'm hurting
16:45undetermined
16:46coming over
16:48bend over row
16:50let's go
16:51so if you need to now
16:55you can always stand
16:57take a couple of seconds
16:59not if you're Alex
17:09work
17:10work
17:11work
17:12work
17:13ha
17:14feeling this now
17:16at a deep level
17:17in that back
17:18and then biceps
17:23keep squeezing
17:25keep getting the benefits
17:27falling over you
17:33like a waterfall
17:37of progress
17:43i had to step out there
17:44because i know my own limits
17:47and i keep my technique
17:49what have we got Alex
17:50star jumps
17:51punches
17:52star jump
17:53punches
17:54because we had to
17:55wait for the boom
17:56what's the boom
17:57that
17:583
17:592
18:001
18:01let's go
18:05oh
18:06well done
18:07hands above your head
18:08increasing the intensity
18:09by jumping a little more
18:114
18:33your punches everyone counts
18:35everyone's a championship punch
18:37even mine
18:38even mine
18:39even yours
18:40well
18:41apart from Alex's
18:43come on
18:44push
18:45ha
18:46come on
18:53let's really do it
18:54are you ready
18:55for star jump
18:56punches
18:58off we go
18:59push
19:00push
19:05pick it up guys
19:06pick it up
19:07push
19:08push
19:09push
19:10push
19:11push
19:12push
19:13push
19:14push
19:15push
19:16push
19:17push
19:18push
19:19push
19:20push
19:21push
19:22hey we got it
19:23we got it
19:24come on
19:25me and you
19:26let's do this
19:27little more
19:29there we are
19:33onto your backs
19:34what have you got
19:36onto our backs
19:37chest
19:38wise
19:39the one place we all want to go
19:40on our backs
19:41problem is we got to get up again
19:42nice and controlled
19:44let's do it
19:47and up let's go
19:58chest engaged
19:59keep
20:01keep
20:02keep
20:07keep
20:20keep
20:21keep
20:23You got it. Feel the heat. Feel the burn. Feels good. You know that feeling? You like
20:32that feeling? It's changing your body right now. Right now. Ah, weights down. You're burning
20:42fat. Right now you're getting fitter. Right now you're getting stronger. We have got our
20:48knee repeaters. Why do you sweat more with that? I don't know. I don't know. Ready? Driving
20:57that knee up. Not really. We're going to take this into a lunge pulse. Three, two, let's
21:04go. Pull. Pull. Add that jump if you want to. Every drive matters. Every moment matters. Every
21:14movement matters. Don't you doubt that. Believe. Believe. Come on. I'd rather you took a break
21:23and came back with strong, crisp movements. Every single time you move your body correctly
21:29against and around the joint. Using the muscles, you get bonus. You get benefit. You get stronger.
21:36It comes every second. Work it through. Okay. This is where the intensity builds up. Lunge back
21:48and come down. Good. Moment of truth. Find your balance. Knees tracking over your ankles. A touch
21:56lower if you can. Get that knee just above the floor. Come on. Bring it back up. Knee repeat
22:02to the other side. Let's go. Pull. Pull. Pull. Pull. Whoa. Add a jump if you need to. If you want
22:12to. Core. Strong. Come on. You got this. You can. You will. Trust yourself. Trust your body. Believe
22:29in your body. No more, guys. Well done. Bring it down. I don't even find my balance. Here
22:50we go. Short breath. Feeling the pace. Stay determined. We've got to clean and press. Oh, yeah.
23:09Pause button's your friend. Right hand. We're going to do this, Alex. Of course we are. Let's
23:18go.
23:24Whole body. Whole body exercise. Total. Come on. Close to the end. You're already a winner.
23:37You got this far. The next five minutes or so, turn you from a winner into a warrior.
23:45One more.
23:51Come here.
23:51Come here.
23:57Good up.
23:58Keep with it now, powerful, hey, one more, other side, having a little cheeky rest there
24:25Alex? I didn't think anyone was looking and then I suddenly realised that everyone's looking, yep, me, cameras, secret eyes, thousands of other people just saw you finally take a cheeky rest. They won't know this. Five years is the first one, I've had about 600 in that time. This is the heaviest I've ever used in Body Project, do you know that?
24:52You're looking fit and strong at the moment. I think you've got it in the bag. Only at the moment. We can all make progress all the time, every one of us. I've got a long way to go. This hurts.
25:05It hurts a lot. Not as much as your cheeky jibes to me though.
25:18Stepping, jumping, you ready? Last side. Let's go.
25:23Good. Remember you've got a little, little rest coming up. Before we really dig in. Tap it out. So, this is your last bit of cardio. Give me everything you have left.
25:46We can do this.
25:50We can do this.
25:50We can do this.
26:16When that beat kicks in, you're close to the finish line. Okay. Get the weight.
26:30We've got the squat and raise. Let's go. Using the core. Straight into it. That's what we like. Work.
26:46If you're feeling tired, it's so important that you still keep control here.
26:57A little lower through that squat. Come on.
27:05Come on.
27:07Drive. Drive.
27:08The real deal.
27:26So much legs.
27:28We'll bank it later.
27:30Maybe not right now.
27:35Two.
27:38Ski sit.
27:46Backing up, hey?
27:48I want to see you at 90 degrees.
27:51I am, always.
27:55Who's idea was this?
27:57Well, I'm not going to take the blame anymore.
28:0290 degrees through the hips and the ankles.
28:04Hands off your legs.
28:05This is ridiculous after that.
28:06Keep breathing.
28:07Come on.
28:16She's solid.
28:17If she gives me a tug, I'm down.
28:20Here you go. Don't give me a tug.
28:21Right, just concentrate on the exercise.
28:26Three, two, one.
28:32Okay.
28:33I've got the moderated plank on my hands.
28:36You've got the full plank on your elbows.
28:38Here we go.
28:39Take a second.
28:39Three, two, one.
28:43Suck the abs in.
28:48Make you feel that head is in line.
28:50Suck the abs in.
28:52Good.
28:53Support the back.
28:54Any strain through the lower back, come straight onto your knees.
28:59Well done.
28:59We've got optional downtime in a second.
29:01It's optional.
29:02Elbows, shoulders in line, head, eyes looking forward.
29:08Come on.
29:09Suck the belly button in.
29:11If you need to, take a rest here.
29:16Take a few big breaths and come in to finish it off.
29:19This is it, guys.
29:26TWT one.
29:28Nearly done.
29:30Stick with it to the end.
29:31Commit.
29:33Come on.
29:34You're strong.
29:35You're strong.
29:37Get that into your mind.
29:38You are strong.
29:40You hold it.
29:42You don't quit.
29:43Well done.
29:50Handies.
29:51Handies.
29:52Awesome work, guys.
29:54Roll up nice and slowly.
29:58Awesome.
29:59How good was that?
30:00TW1 done.
30:03If you'd like to take part in more 30-minute transformation workouts like this one today for
30:09free but that aren't available here on YouTube, click on the link in the description below
30:14and you'll be able to do so.
30:17I think we'd better get called down.
30:18Tap it out.
30:19Listen.
30:21Good.
30:21Just let the heart rate come down.
30:25Did you enjoy that?
30:26Yeah.
30:27It went super quick.
30:28Oh, it's great fun, wasn't it?
30:29Yeah.
30:31I love the mixture of the resistance and the cardio.
30:33Yeah, yeah, yeah.
30:35Look at that.
30:35I am dripping at you.
30:37Over to one side.
30:38Stretching out.
30:40Good.
30:40And the other.
30:43Good.
30:43Really reach.
30:45You should be feeling like you've worked everything, hey?
30:48I'd say everything.
30:49I'd agree with that.
30:50Chest, shoulders, back, core.
30:53Yep.
30:54Legs, glutes, arms.
30:57It's all been covered.
30:58Balance.
30:59Yeah.
31:01Quad stretch.
31:02Tolerance.
31:04It's changing.
31:06We worked it all.
31:08You are a bit of a machine, Alex.
31:12You are a bit of a machine, Alex.
31:14You are a bit of a machine, Alex.
31:16No.
31:17Other side.
31:18Yeah.
31:19But I always wonder if it actually does hurt you, and I know a lot of people think it,
31:22does it hurt?
31:23Some days, more than that.
31:25Did that hurt today?
31:26Like, that hurt me.
31:27I felt good today.
31:28It didn't.
31:29I've never felt good today.
31:30But what does that mean, though?
31:32Everyone wants to know.
31:32When you say to feel good, like, I was in pain.
31:35No.
31:35I was in pain.
31:36Felt good, felt energy, felt adrenaline.
31:38I'll be in pain later.
31:41Handstrings.
31:42It doesn't matter.
31:43You see what I have to put up with?
31:44I mean, that just hurt, didn't it?
31:46Comment, let us know.
31:48Did that just hurt?
31:49I mean, I know it was fun, and we feel good now.
31:51But I can't be the only one.
31:53I love it too much for it to hurt.
31:55That's what it is.
31:56Other side.
31:58Good.
32:00Feels good now, though, doesn't it?
32:01It feels great now.
32:05I really enjoyed that session.
32:07Yeah, you do that one again.
32:08It was a really great session today.
32:10Let's stretch out your calves.
32:12Place that foot behind.
32:14Stretch out your back.
32:15Lots of back today.
32:16Yeah.
32:17Give it a good stretch.
32:21Stay hydrated.
32:22Lots of sips of water from this point on.
32:25Body has worked super hard.
32:28And actually, hydration is the key to recovery.
32:30You know that?
32:31So make sure you do stay hydrated.
32:34But you should be proud of yourself, because that's the first one done.
32:38First one down.
32:39Two-week plan, 30 minutes a day.
32:42Mixes in everything, doesn't it?
32:44We mix in cardio, resistance, balance, core work.
32:48You name it.
32:49Boxing.
32:50Give yourselves a round of applause.
33:03Great job, guys.
33:04Awesome work.
33:04Okay.
33:05Good.
33:06Okay.
33:07Good.
33:10Good.
33:11Ah.
33:11Sigh.
33:12Amen.
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