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