Chris and Heidi Powell Share 3 Workouts You Can Do at Home

The celebrity trainers also discuss their new book "Extreme Transformation" live on "GMA."
3:16 | 12/30/16

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Transcript for Chris and Heidi Powell Share 3 Workouts You Can Do at Home
show "Extreme weight loss" their book "Extreme transformation" has been a huge success now released in paperback and about to show us how to kick-start our new year's rest. Thanks for joining us. You're welcome. With the new year approaching a lot will get frustrated they haven't reached their goal. What do you want to tell them. Not just tell them. We want to beg them, please start out small. Just take on one small attainable commitment at a time. In fact it's been proven if you can take on one small change, you have an 85% chance of success. That's amazing. That's great. When you take on two it drops to 33%. Oh, wow. So just one small thing at a time. We have some small things. Were you going to say something. I was going to say we're so used to fault our. Year after year we forget resolutions but the reality is we don't have to be perfect. It's about when you fall down you get back up. You don't fail until you quit so never quit and you're good. So the very first workout we have going -- We have three. Audience members here. We have them sweating over here. Come on. You guys are doing great. Keep it going. This is what we call toboda, four-minute workout. I do these. I love them. They're resting right now. It's eight rounds of 20 seconds of work. Ten seconds of rest. Repeated eight times. They're doing burpees. It's a go to. Works every muscle in the body. Can we move to the second platform. Keep going, guys. All of these little challenges, resting five minutes. Rest is more. Less is more. Less than five minutes a day. A stepladder doing two different movements. They're doing dive bombers. Moving into back lunge, all they do is do two then four then six and eight and go as far as they can. On a ladder. It's a stepladder in less than five minutes. Do it, just the ladder and done for -- You see how far you can get in five minute. What is it called again. A dive bomber. That sounds hard. Ask them. Plunge into the ground with your shoulders. Your shoulders and triceps, it's amazing. Full body workout. Back lunges. How long do you do it for. Five minutes. A ladder. Do two of each and then four of each then six of each and you go as far as you can in five minutes. Third one. Yes, keep it going, guys. Here at the third station, they are doing what we call an am wrap. It's as many rounds as possible. We set the clock for four minutes and give them three moves. We have they're going to be doing five push-up, ten swing-ups and air squat. Is that like a bend. Nice, spatial movements, total body workout that will spike the heart rate. They do as many rounds as they can in that four-minute period and they're done. That's so simple. So easy. Yes. Yes. Such good advice. Extreme transformation in paperback available in stores now and for a breakdown of these moves plus additional tips go to our website. Thank you very much.

This transcript has been automatically generated and may not be 100% accurate.

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