hi I’m Veronica the watchmojo.com and today Jennifer Cohen of no gym required
today Jennifer Cohen of no gym required
today Jennifer Cohen of no gym required shows us great moves that can be adapted
shows us great moves that can be adapted
shows us great moves that can be adapted for all fitness levels this is a side
for all fitness levels this is a side
for all fitness levels this is a side plank when you stack your feet together
plank when you stack your feet together
plank when you stack your feet together and it’s really great because it works
and it’s really great because it works
and it’s really great because it works multiple body parts it works your arm
multiple body parts it works your arm
multiple body parts it works your arm your shoulder and your abs and if you
your shoulder and your abs and if you
your shoulder and your abs and if you just slightly tilt down downwards even
just slightly tilt down downwards even
just slightly tilt down downwards even using your arm it increases the
using your arm it increases the
using your arm it increases the intensity and works your obliques you
intensity and works your obliques you
intensity and works your obliques you could do a few like that and then of
could do a few like that and then of
could do a few like that and then of course a regular plank when you have
course a regular plank when you have
course a regular plank when you have support on both sides of your body it’s
support on both sides of your body it’s
support on both sides of your body it’s easier than just doing it on one side
easier than just doing it on one side
easier than just doing it on one side and of course you can just switch stack
and of course you can just switch stack
and of course you can just switch stack your feet up again put your arm up and
your feet up again put your arm up and
your feet up again put your arm up and then work your obliques now this is also
then work your obliques now this is also
then work your obliques now this is also too difficult for you a variation from
too difficult for you a variation from
too difficult for you a variation from this if you can’t if you don’t have the
this if you can’t if you don’t have the
this if you can’t if you don’t have the strength to do this you can start by
strength to do this you can start by
strength to do this you can start by just either putting your foot in front
just either putting your foot in front
just either putting your foot in front of the other like so or even going down
of the other like so or even going down
of the other like so or even going down on a knee like that so this is a
on a knee like that so this is a
on a knee like that so this is a beginner intermediate like that stacking
beginner intermediate like that stacking
beginner intermediate like that stacking one on top of the other it advanced the
one on top of the other it advanced the
one on top of the other it advanced the squat is a king of all exercises because
squat is a king of all exercises because
squat is a king of all exercises because it really really engages your your
it really really engages your your
it really really engages your your glutes and your legs and you can do this
glutes and your legs and you can do this
glutes and your legs and you can do this anywhere you are if you’ve never done a
anywhere you are if you’ve never done a
anywhere you are if you’ve never done a squat before make sure you put a chair
squat before make sure you put a chair
squat before make sure you put a chair or a bench behind you so you get the
or a bench behind you so you get the
or a bench behind you so you get the form correct all you do is stand about a
form correct all you do is stand about a
form correct all you do is stand about a foot foot and a half in front of your
foot foot and a half in front of your
foot foot and a half in front of your chair of choice and you sit down and
chair of choice and you sit down and
chair of choice and you sit down and then you squeeze up sit down
then you squeeze up sit down
then you squeeze up sit down squeeze up now when that gets to be too
squeeze up now when that gets to be too
squeeze up now when that gets to be too easy for you you can take a step out and
easy for you you can take a step out and
easy for you you can take a step out and just do the same movement make sure the
just do the same movement make sure the
just do the same movement make sure the weight is on your heels not your toes
weight is on your heels not your toes
weight is on your heels not your toes and you’ll hold it for a second
and you’ll hold it for a second
and you’ll hold it for a second and then squeeze it up to get your heart
and then squeeze it up to get your heart
and then squeeze it up to get your heart rate up a great cardio burst you can do
rate up a great cardio burst you can do
rate up a great cardio burst you can do at a park if you see a park bench is
at a park if you see a park bench is
at a park if you see a park bench is just doing step
just doing step
just doing step like you would on regular stairs all you
like you would on regular stairs all you
like you would on regular stairs all you do is step up and then step down you can
do is step up and then step down you can
do is step up and then step down you can do 10 on your right side you can either
do 10 on your right side you can either
do 10 on your right side you can either put your arms on your side and on your
put your arms on your side and on your
put your arms on your side and on your hips or in front of you for extra
hips or in front of you for extra
hips or in front of you for extra support and then you can just change
support and then you can just change
support and then you can just change sides to your left now if you want to
sides to your left now if you want to
sides to your left now if you want to even increase the intensity you can
even increase the intensity you can
even increase the intensity you can always take that step right but include
always take that step right but include
always take that step right but include a jump so you go up switch down up
a jump so you go up switch down up
a jump so you go up switch down up switch down so for the third version I’m
switch down so for the third version I’m
switch down so for the third version I’m going to use my model Lawrence to
going to use my model Lawrence to
going to use my model Lawrence to display the more advanced and of course
display the more advanced and of course
display the more advanced and of course the version that lots of guys like to
the version that lots of guys like to
the version that lots of guys like to use Laura’s will show you how to do an
use Laura’s will show you how to do an
use Laura’s will show you how to do an explosive jump so make sure you see how
explosive jump so make sure you see how
explosive jump so make sure you see how Lawrence’s feet are completely on the
Lawrence’s feet are completely on the
Lawrence’s feet are completely on the bench he pauses and then he jumps back
bench he pauses and then he jumps back
bench he pauses and then he jumps back doing about 10 to 15 of these really
doing about 10 to 15 of these really
doing about 10 to 15 of these really gonna jump your heart rate up and that’s
gonna jump your heart rate up and that’s
gonna jump your heart rate up and that’s the advanced version of the two that I
the advanced version of the two that I
the advanced version of the two that I showed you earlier
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