– Hey, what’s up guys? Jordan here and today I
wanna share five exercises you can do anytime,
anywhere and any workout. All right? So these exercises is
more like a learning tool, you can incorporate with
your any type of training, especially weights training. And these five exercises are
actually is a cardio form, cardio means that helps
you to burn more calories, keeping your heart rate
up at a certain level, in other words, to burn fat. All right, so the first
exercise is a run in place. So run in place is as simple
as just like this, right? However, doing this is
great, but you wanna bring it to the next level, right? Better result is try place
your hands around your navel. So keep your hand, make
sure they are in position and all you need to do is
bring your knee to your palm. This is the high knee up. Obviously if you do
this, you won’t be able to burn a lot of calories. So you need to run, ‘kay? So this exercise is very good. Because it’s like training your calf, it’s running and when
you’re driving knee high up, you’re actually working
your lower abdominal also. Now the common mistakes is
people tend to lean backward too much, like this, right? Don’t do this because when
you’re working out at home, you never know, something
like this, right? Lean back, ouch. Not cool. And another common mistake is people, when they get tired, right? Like this. It’s good because you’re working hard, but remember, don’t use like this, right? Like this you’re actually
like, cheating version. Try not to do like this. Keep your arm straight, right? And try to use your knee
and reach your palm, and that way you will use more abdominal, you are burning more calories. So the second exercise is a jump jack. Like this, right? It’s probably one of the
easiest exercises to do and also one of my favorite exercises because I like to use
this, it’s easy enough for me slot in between my workout. For example, I’m doing my
chest, I’m training my chest. I’m doing a pushup right now, right? So, example I’m going 20 reps. So instead of resting, I like to incorporate jumping
jack because jumping jack is easy to do and keeps you moving, right? In other words, active rest, right? So it can be that way. It’s how you use jumping
jack in your workout. Or this can be even a
workout or work set alone by just going 50 reps. Two, three, four, five, six, right? Same, it works your calf,
it works the movement in your shoulder and common mistakes, is try to land soft. All right, land soft. Don’t try to land hard. When you land hard, number one, is you’re
gonna put a lot of pressure to your back, put a lot
of pressure on your knee and we don’t want your
neighbors to complain, if you live in a high-rise area, right? So like this, right? Just remember, any jumping exercises, you have to land soft, like high knee run, you have to land soft. Jumping jack, you have to land soft. Now exercise number three,
this is a badass one. Mountain climber or a running plank, depending which one you wanna call it. So this exercise requires
you to get yourself in the pushup position. So like this, in a pushup position or in a high plank position. Here, you gotta run, right? Just like high knee up, except
that you’re in this position. So this is very intense, right? It looks like I’m effortless doing it, but this really burns a lot of calorie. So when you’re in this position, you’re working your chest,
you’re working your shoulder, your triceps and you also
working your lower abs because of the shuffling, right? And also your legs, especially your quads. So like this. Just go like 30 reps. Say repetition can do
one, one, two, two, right? Just run. Now the common mistakes
is people do like this. Like this, don’t do like this. You should bring your knee inward for the best results. All right, and common mistake is people tend to raise their hip too high and it’s like this, right? Less range of motion. You wanna keep your body
straight, more range of motion. That’s exercise number three. And once again, all these
exercises can be incorporated in between sets, can be your cardio or can be a workout alone. So exercise number four,
this is a leg workout. Basically most of the cardio
exercises works the leg, but this is specifically
work more for the glutes, hamstring, quads, lower body. Fourth exercise is a split squat. All right, so this is a squat. Squat is great, but a split squat will bring it up to the next level and that is you’ll burn more calories because it’s like form of cardio and a form of strengthening. So you get two work in one exercise. Just like this, this, all right? Change. Right? To do this exercise, first you must learn how to do a proper lunge. So it’s good to start
with a back lunge first. Good idea is place your
hand beside your hip and take a step backward, right? So in the beginning,
you might find yourself losing balancing, right? It’s okay, try to stay balanced. I like to use this tip,
is I try to flex my abs, flex my glutes to keep myself stable, take a step back, like this, right? This is a lunge, right? So once you get familiar with
this you can do like this, you can progress to a forward lunge. You did that back lunge, now you wanna do a
forward lunge, like this. Okay? All right, so this can be an exercise for you to burn calories and strengthen your leg. It’s just that I prefer to
do a split squat version, also known as a jumping lunges version. All right, so instead of
going forward and backward, you’re gonna jump. Make sure you don’t jump too high because you wanna keep the
pressure light and soft. So switch, land softly, switch, switch, all right? So for balancing, you can
actually place your arms in front, right? Or you can imagine you’re
doing a run, like this. So the common mistakes is
people tend to round your back. So keep your body upright, right? And I would say lean a
little bit forward is good. Now when I talk about
lean, means just like this. I’m not rounding my back, right? I’m just leaning a little bit forward. 10 reps for both is good
enough, but then feel free to bring it up to 20 or 30 reps. One, one, two, two, three, three, four, four, five, five. Last but not least, my favorite exercise. Number five is a plank to squat. All right, the reason why
they’re called plank to squat because I don’t want to scare
you with the word burpee. All right, so a plank to squat,
also known as a half burpee. Just like this. A plank, to a squat. All right? Again, this is one rep. Rep number two, a plank, to a squat. And repeat. Okay, this is basic, my favorite
because it’s less painful compared to burpee, burpee is like this. Okay, I’m not gonna do a second rep because I wanna save my
breath talking to you. Burpee is painful, but no pain, no gain. Let’s get started with
plank to squat first. So there you have it, five exercises that you should start doing. How to design your own workout, two ways. Number one, going by rep. All right, so we’ve got
example exercise number one, high knees up, go by rep,
30 reps, 20 reps, up to you. Right after you complete 20 or 30 reps, no rest or rest, but be
sure to keep your rest short because all this is like form of cardio, help you burn calories to get fitter. Move on to exercise number two, jump jack. 30 reps, right? After jump jack, move
on to the next exercise, and that third exercise, mountain climber, 30 reps and that’s how
you complete a solid workout session, all right? Like I said, once again, you can DIY. Take these one, either one or two, out of these five exercises, incorporate into your workout routine. For example, if you
are training your arms, bicep, all right? Instead of just like doing 10 reps, after that, just put down
the weights and rest. Play with your phone. You can take your resting time, do jumping jack, all right? aybe30 reps, after 30 reps, take another 30 seconds rest and work on set number two. Push up, if you wanna train your chest, you did pushup at home, which is great. Pushups, it works your
chest, shoulder and rest. You can take like 30 seconds rest, but can go straight, maybe
doing the high knee up for 30 reps and then take a break. And then move on to second set. That’s how you make your
workout more effective and productive, right? So hope you learned something today and ultimately, incorporate
this to your lifestyle and I can guarantee you have great results and that is being fit, right? So stay strong, all the best guys, and I’ll see you in the next video. Peace.